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2,913 | How to Avoid Being Mugged | 1. Staying Aware
1-1. Avoid listening to music.
When walking in public, you should avoid listening to music on a cell phone or other personal listening device. The music could distract you from various dangers, and someone could take advantage of you if you’re distracted by listening to your music.
1-2. Don’t play with your smart phone.
While it may seem like a normal thing to do, playing with or checking texts on your smartphone could distract you. A mugger may see this and identify you as a potential victim.
In addition to your phone being a distraction, it might also be something a mugger wants to steal.
1-3. Look around.
As you walk, make sure to look around. Walk with your head up and look from side to side occasionally. Ultimately, the more you are aware of your surroundings, the easier it'll be to avoid being mugged.
If you see someone suspicious or threatening, walk away from them.
Be careful turning corners. Try to make a long turn so you can see what’s around a corner before you turn it. After all, there could be a mugger waiting on the other side of the corner.
1-4. Travel on well-lit streets.
The better lit a street is, the less likely a person will try to mug you without fear. As a result, stick to streets that are well-lit. In addition, avoid dark streets and darker areas of town.
If you’re going into a dark area, bring a torch and wear something reflective such as a high-visibility vest.
Avoid shortcuts that are dark. Saving a couple of minutes isn’t worth jeopardizing your safety.
1-5. Ask people about the part of town you’re walking in.
If you’re unfamiliar with a certain area, you should ask locals about it before you walk about. This way, you’ll have an idea of whether an area is dangerous or not before you get there.
1-6. Review a map or ask for directions before you start your journey.
Before you set off on a walk around town, have a good idea of where you’re going and how you’re going to get there. You can do this by asking for directions or by consulting a map before you start on the walk. This way, you won’t have to stop and ask strangers for directions or look to Google Maps on your phone – things that make you look vulnerable.
2. Surrounding Yourself With Other People
2-1. Travel with a group.
If you think you’re in a high-risk location, you can lower your chances of being mugged by walking with a group. Muggers are much less likely to approach a group of people when they can simply target an individual.
If you’re leaving a bar at night, walk to your car or home with a group of people. In addition, consider having one person drive everyone else to their cars or homes – if their cars or homes require a long walk.
2-2. Walk with a local.
If you’re in an area you’re not familiar with, you’ll be much safer if you walk with a local. Locals will not only know what areas of town are dangerous, but they’ll likely fit in more and may not be targeted by a mugger.
2-3. Seek help if you are being followed.
If for any reason you suspect you are in danger or are actively being followed, you should seek help immediately. You can do this by approaching a nearby police officer or by walking into a bar, restaurant, or store.
If you walk into a public establishment, make sure to wait enough time until you are sure the person following you has left. If you’re not sure, contact the authorities.
If there aren't police or safe establishments around, continue to walk confidently and briskly to an area you know is safe.
2-4. Stay in well-populated areas.
Muggers are much less likely to strike in places where there are a lot of people around. As a result, try to walk in areas where there are a lot of people.
If presented with two routes to your destination, pick the one with more people.
3. Avoiding Drawing Attention to Yourself
3-1. Dress like a local.
If you’re visiting an area you’re not from, try not to dress like a tourist. This is because muggers and other criminals often target people who are tourists or visitors.
If you have any, wear domestically made clothes instead of designer imports.
Avoid wearing t-shirts that show you’re a tourist. For instance, if you bought a shirt at a local tourist attraction, wait until you are home to wear it.
3-2. Avoid displaying signs of wealth.
If you're in an impoverished or unfamiliar area, don’t wear expensive watches, jewelry, sunglasses, shoes, or display electronic devices. In addition, keep as little money in your wallet as possible and don’t display a lot of money if/when you purchase something.
If you have to transport jewelry or expensive items, conceal them.
3-3. Walk with purpose.
Move along a street or sidewalk as if you know where you’re going and know what you’re doing. If you walk in a timid and unsure manner, a mugger could spot you as a vulnerable person.
Avoid looking around nervously as if you are unsure of where you are or what you’re doing.
Avoid taking pictures of every little thing on the street. While something might make a great photo op, your interest in photography may give off the impression that you’re a tourist.
Take self-defense classes so you can defend yourself. While this won't prevent you from being mugged, it will bolster your confidence, and could deter a potential attacker.
3-4. Don't walk around late at night.
Since there are very few people walking at night, you'll draw attention to yourself by being on the street very late. Even if you're with a group, you'll increase your chances of getting mugged. Instead of walking:
Get a taxi.
Call a friend to give you a lift.
Return home earlier or spend the night at the person's house you're visiting.
Tips
As a traveler, divide your money, passport, other identification and credit cards amongst a variety of compartments (e.g., a wallet, a money belt, and a suitcase). This way, if you lose one of these things, you will not be completely stuck without ID or money.
If you are overpowered or cannot escape, handing over your money or wallet may save you from serious harm.
If you frequent high risk areas, consider making a "mugger's wallet.” Muggers wallets are simply wallets with several fake credit cards and a few bills of real money. If you are attacked, handing this wallet over to the mugger may satisfy the mugger and give you time to escape.
Warnings
Your physical safety (and that of others in your group) should be your top priority. If you are accosted, handing over your items may be smarter than attempting to fight someone off.[15]
X
Expert Source
Saul Jaeger, MSPolice Captain, Mountain View Police Department
Expert Interview. 21 February 2020.
| {
"create_time": "20230517 10:48:47",
"回答明细": "{\"回答\": \"1. Staying Aware\\n1-1. Avoid listening to music.\\nWhen walking in public, you should avoid listening to music on a cell phone or other personal listening device. The music could distract you from various dangers, and someone could take advantage of you if you’re distracted by listening to your music.\\n1-2. Don’t play with your smart phone.\\nWhile it may seem like a normal thing to do, playing with or checking texts on your smartphone could distract you. A mugger may see this and identify you as a potential victim.\\nIn addition to your phone being a distraction, it might also be something a mugger wants to steal.\\n1-3. Look around.\\nAs you walk, make sure to look around. Walk with your head up and look from side to side occasionally. Ultimately, the more you are aware of your surroundings, the easier it'll be to avoid being mugged.\\nIf you see someone suspicious or threatening, walk away from them.\\nBe careful turning corners. Try to make a long turn so you can see what’s around a corner before you turn it. After all, there could be a mugger waiting on the other side of the corner.\\n1-4. Travel on well-lit streets.\\nThe better lit a street is, the less likely a person will try to mug you without fear. As a result, stick to streets that are well-lit. In addition, avoid dark streets and darker areas of town.\\nIf you’re going into a dark area, bring a torch and wear something reflective such as a high-visibility vest.\\nAvoid shortcuts that are dark. Saving a couple of minutes isn’t worth jeopardizing your safety.\\n1-5. Ask people about the part of town you’re walking in.\\nIf you’re unfamiliar with a certain area, you should ask locals about it before you walk about. This way, you’ll have an idea of whether an area is dangerous or not before you get there.\\n1-6. Review a map or ask for directions before you start your journey.\\nBefore you set off on a walk around town, have a good idea of where you’re going and how you’re going to get there. You can do this by asking for directions or by consulting a map before you start on the walk. This way, you won’t have to stop and ask strangers for directions or look to Google Maps on your phone – things that make you look vulnerable.\\n2. Surrounding Yourself With Other People\\n2-1. Travel with a group.\\nIf you think you’re in a high-risk location, you can lower your chances of being mugged by walking with a group. Muggers are much less likely to approach a group of people when they can simply target an individual.\\nIf you’re leaving a bar at night, walk to your car or home with a group of people. In addition, consider having one person drive everyone else to their cars or homes – if their cars or homes require a long walk.\\n2-2. Walk with a local.\\nIf you’re in an area you’re not familiar with, you’ll be much safer if you walk with a local. Locals will not only know what areas of town are dangerous, but they’ll likely fit in more and may not be targeted by a mugger.\\n2-3. Seek help if you are being followed.\\nIf for any reason you suspect you are in danger or are actively being followed, you should seek help immediately. You can do this by approaching a nearby police officer or by walking into a bar, restaurant, or store.\\nIf you walk into a public establishment, make sure to wait enough time until you are sure the person following you has left. If you’re not sure, contact the authorities.\\nIf there aren't police or safe establishments around, continue to walk confidently and briskly to an area you know is safe.\\n2-4. Stay in well-populated areas.\\nMuggers are much less likely to strike in places where there are a lot of people around. As a result, try to walk in areas where there are a lot of people.\\nIf presented with two routes to your destination, pick the one with more people.\\n3. Avoiding Drawing Attention to Yourself\\n3-1. Dress like a local.\\nIf you’re visiting an area you’re not from, try not to dress like a tourist. This is because muggers and other criminals often target people who are tourists or visitors.\\nIf you have any, wear domestically made clothes instead of designer imports.\\nAvoid wearing t-shirts that show you’re a tourist. For instance, if you bought a shirt at a local tourist attraction, wait until you are home to wear it.\\n3-2. Avoid displaying signs of wealth.\\nIf you're in an impoverished or unfamiliar area, don’t wear expensive watches, jewelry, sunglasses, shoes, or display electronic devices. In addition, keep as little money in your wallet as possible and don’t display a lot of money if/when you purchase something.\\nIf you have to transport jewelry or expensive items, conceal them.\\n3-3. Walk with purpose.\\nMove along a street or sidewalk as if you know where you’re going and know what you’re doing. If you walk in a timid and unsure manner, a mugger could spot you as a vulnerable person.\\nAvoid looking around nervously as if you are unsure of where you are or what you’re doing.\\nAvoid taking pictures of every little thing on the street. While something might make a great photo op, your interest in photography may give off the impression that you’re a tourist.\\nTake self-defense classes so you can defend yourself. While this won't prevent you from being mugged, it will bolster your confidence, and could deter a potential attacker.\\n3-4. Don't walk around late at night.\\nSince there are very few people walking at night, you'll draw attention to yourself by being on the street very late. Even if you're with a group, you'll increase your chances of getting mugged. Instead of walking:\\nGet a taxi.\\nCall a friend to give you a lift.\\nReturn home earlier or spend the night at the person's house you're visiting.\\nTips\\nAs a traveler, divide your money, passport, other identification and credit cards amongst a variety of compartments (e.g., a wallet, a money belt, and a suitcase). This way, if you lose one of these things, you will not be completely stuck without ID or money.\\nIf you are overpowered or cannot escape, handing over your money or wallet may save you from serious harm.\\nIf you frequent high risk areas, consider making a \\\"mugger's wallet.” Muggers wallets are simply wallets with several fake credit cards and a few bills of real money. If you are attacked, handing this wallet over to the mugger may satisfy the mugger and give you time to escape.\\nWarnings\\nYour physical safety (and that of others in your group) should be your top priority. If you are accosted, handing over your items may be smarter than attempting to fight someone off.[15]\\nX\\nExpert Source\\n\\nSaul Jaeger, MSPolice Captain, Mountain View Police Department\\nExpert Interview. 21 February 2020.\\n\", \"简要回答\": \"While the majority of towns and cities around the world are safe, you might sometimes visit an area with a high crime rate and an increased chance of being mugged. If this is the case, you need to be careful to safeguard yourself, your loved ones, and your property from theft. By depending on others, staying aware, and knowing a little about the area you’re traveling in, you’ll be better able to avoid being mugged.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Staying Aware\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid listening to music.\", \"描述\": \"When walking in public, you should avoid listening to music on a cell phone or other personal listening device. The music could distract you from various dangers, and someone could take advantage of you if you’re distracted by listening to your music.\"}, {\"编号\": 2, \"标题\": \"Don’t play with your smart phone.\", \"描述\": \"While it may seem like a normal thing to do, playing with or checking texts on your smartphone could distract you. A mugger may see this and identify you as a potential victim.\\nIn addition to your phone being a distraction, it might also be something a mugger wants to steal.\"}, {\"编号\": 3, \"标题\": \"Look around.\", \"描述\": \"As you walk, make sure to look around. Walk with your head up and look from side to side occasionally. Ultimately, the more you are aware of your surroundings, the easier it'll be to avoid being mugged.\\nIf you see someone suspicious or threatening, walk away from them.\\nBe careful turning corners. Try to make a long turn so you can see what’s around a corner before you turn it. After all, there could be a mugger waiting on the other side of the corner.\"}, {\"编号\": 4, \"标题\": \"Travel on well-lit streets.\", \"描述\": \"The better lit a street is, the less likely a person will try to mug you without fear. As a result, stick to streets that are well-lit. In addition, avoid dark streets and darker areas of town.\\nIf you’re going into a dark area, bring a torch and wear something reflective such as a high-visibility vest.\\nAvoid shortcuts that are dark. Saving a couple of minutes isn’t worth jeopardizing your safety.\"}, {\"编号\": 5, \"标题\": \"Ask people about the part of town you’re walking in.\", \"描述\": \"If you’re unfamiliar with a certain area, you should ask locals about it before you walk about. This way, you’ll have an idea of whether an area is dangerous or not before you get there.\"}, {\"编号\": 6, \"标题\": \"Review a map or ask for directions before you start your journey.\", \"描述\": \"Before you set off on a walk around town, have a good idea of where you’re going and how you’re going to get there. You can do this by asking for directions or by consulting a map before you start on the walk. This way, you won’t have to stop and ask strangers for directions or look to Google Maps on your phone – things that make you look vulnerable.\"}]}, {\"编号\": 2, \"标题\": \"Surrounding Yourself With Other People\", \"步骤\": [{\"编号\": 1, \"标题\": \"Travel with a group.\", \"描述\": \"If you think you’re in a high-risk location, you can lower your chances of being mugged by walking with a group. Muggers are much less likely to approach a group of people when they can simply target an individual.\\nIf you’re leaving a bar at night, walk to your car or home with a group of people. In addition, consider having one person drive everyone else to their cars or homes – if their cars or homes require a long walk.\"}, {\"编号\": 2, \"标题\": \"Walk with a local.\", \"描述\": \"If you’re in an area you’re not familiar with, you’ll be much safer if you walk with a local. Locals will not only know what areas of town are dangerous, but they’ll likely fit in more and may not be targeted by a mugger.\"}, {\"编号\": 3, \"标题\": \"Seek help if you are being followed.\", \"描述\": \"If for any reason you suspect you are in danger or are actively being followed, you should seek help immediately. You can do this by approaching a nearby police officer or by walking into a bar, restaurant, or store.\\nIf you walk into a public establishment, make sure to wait enough time until you are sure the person following you has left. If you’re not sure, contact the authorities.\\nIf there aren't police or safe establishments around, continue to walk confidently and briskly to an area you know is safe.\"}, {\"编号\": 4, \"标题\": \"Stay in well-populated areas.\", \"描述\": \"Muggers are much less likely to strike in places where there are a lot of people around. As a result, try to walk in areas where there are a lot of people.\\nIf presented with two routes to your destination, pick the one with more people.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding Drawing Attention to Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dress like a local.\", \"描述\": \"If you’re visiting an area you’re not from, try not to dress like a tourist. This is because muggers and other criminals often target people who are tourists or visitors.\\nIf you have any, wear domestically made clothes instead of designer imports.\\nAvoid wearing t-shirts that show you’re a tourist. For instance, if you bought a shirt at a local tourist attraction, wait until you are home to wear it.\"}, {\"编号\": 2, \"标题\": \"Avoid displaying signs of wealth.\", \"描述\": \"If you're in an impoverished or unfamiliar area, don’t wear expensive watches, jewelry, sunglasses, shoes, or display electronic devices. In addition, keep as little money in your wallet as possible and don’t display a lot of money if/when you purchase something.\\nIf you have to transport jewelry or expensive items, conceal them.\"}, {\"编号\": 3, \"标题\": \"Walk with purpose.\", \"描述\": \"Move along a street or sidewalk as if you know where you’re going and know what you’re doing. If you walk in a timid and unsure manner, a mugger could spot you as a vulnerable person.\\nAvoid looking around nervously as if you are unsure of where you are or what you’re doing.\\nAvoid taking pictures of every little thing on the street. While something might make a great photo op, your interest in photography may give off the impression that you’re a tourist.\\nTake self-defense classes so you can defend yourself. While this won't prevent you from being mugged, it will bolster your confidence, and could deter a potential attacker.\"}, {\"编号\": 4, \"标题\": \"Don't walk around late at night.\", \"描述\": \"Since there are very few people walking at night, you'll draw attention to yourself by being on the street very late. Even if you're with a group, you'll increase your chances of getting mugged. Instead of walking:\\nGet a taxi.\\nCall a friend to give you a lift.\\nReturn home earlier or spend the night at the person's house you're visiting.\"}], \"小提示\": [\"As a traveler, divide your money, passport, other identification and credit cards amongst a variety of compartments (e.g., a wallet, a money belt, and a suitcase). This way, if you lose one of these things, you will not be completely stuck without ID or money.\\n\", \"If you are overpowered or cannot escape, handing over your money or wallet may save you from serious harm.\\n\", \"If you frequent high risk areas, consider making a \\\"mugger's wallet.” Muggers wallets are simply wallets with several fake credit cards and a few bills of real money. If you are attacked, handing this wallet over to the mugger may satisfy the mugger and give you time to escape.\\n\"], \"注意事项\": [\"Your physical safety (and that of others in your group) should be your top priority. If you are accosted, handing over your items may be smarter than attempting to fight someone off.[15]\\nX\\nExpert Source\\n\\nSaul Jaeger, MSPolice Captain, Mountain View Police Department\\nExpert Interview. 21 February 2020.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,914 | How to Avoid Being Nervous | 1. Practicing Techniques
1-1. Do deep breathing exercises.
Deep breathing is relatively simple and can help to lower your nervousness physiologically. Taking deep breaths may assist you in reducing butterflies in the stomach, jitters and tenseness in the body.
Start by sitting in a quiet, safe space. Breathe in through your nose and out through your mouth slowly and deeply. Notice how it feels in your diaphragm each time you inhale and exhale. Continue to breathe this way for a few minutes at least, while thinking solely about your breathing and how it feels.
1-2. Try progressive muscle relaxation.
Progressive muscle relaxation is one relaxation technique that can be very helpful to calm yourself down and reduce excess tension.
Start by tensing your toes for 5 seconds, then relax them for 10-20 seconds. Then move slowly up your body and tense and relax most of your muscle groups all the way to the top of your head.
1-3. Meditate.
This is an ancient way to remove stress, pain and panic from your body. Meditation is typically conducted in a quiet, safe space. You can sit or lie down. Usually meditation is done with the eyes closed but you can keep your eyes open and look at a specific spot if you choose. Clear the thoughts out of your mind and attempt to simply sit with yourself.
The point of meditation is to clear your mind. If you find yourself getting distracted simply and non-judgmentally bring your focus back to the meditation.
You can also meditate on a specific topic. For example, if you fear speaking in front of people, you can meditate and only think about this topic as you sit quietly.
1-4. Change your nonverbal communication.
When we are feeling nervous, scared, or intimidated we often slouch in order hide or make our body small. If you are slouching you are telling the world non-verbally that you are not confident. Since behaviors are closely linked to feelings, if we change our body and nonverbal communication we can begin to feel differently. Standing and sitting up straight are great ways to exemplify confident and positive nonverbal communication.
If you are standing, push your shoulders back. Stand up against the wall to flatten out your back.
If you are sitting, make sure your back is straight against the chair instead of slouching forward.
1-5. Practice mindfulness.
Mindfulness is focusing on what you are currently doing, feeling, seeing, and what is going on in your environment. Mindfulness helps us focus on the here-and-now instead of worrying about the future or thinking about what has happened in the past. It is especially helpful when we find ourselves nervous about a scary event that is about to occur.
Try fun ways to practice mindfulness such as eating a piece of candy while focusing first on how it feels and looks and then one how it tastes and feels inside your mouth. Focus only on the candy and your experience of eating it. Eat a small bit or piece of it at a time and really enjoy it.
Pick any object in the room and focus on it. Look at it, explore it, touch it, pick it up, and examine all of the details about it. Next you can write down everything that you noticed about the object and share it with someone.
1-6. Practice grounding exercises.
Grounding can be especially helpful in times of nervousness, stress, and anxiety. Grounding helps you become centered and also serves as a momentary distraction from your emotion and refocuses your energy on something concrete.
It is associated with activities such as naming all of the different objects in the room and their different uses.
You could name all of the states or colors you can think of.
2. Coping with Nervousness
2-1. Distract yourself.
Distraction is simply paying attention to something else instead of your nervous feelings. Distraction can be a very helpful tool in order to reduce negative emotions in the short-term.
Some examples of ways to distract yourself from feeling nervous include: playing a game, watching television or a movie, cooking, or cleaning.
Try relaxing activities to soothe yourself such as: reading, taking a shower, taking a bubble bath, lighting candles or using aromatherapy.
Listen to music. If you have a favorite song, listen to it and get your mind off your nerves.
Use pets as therapy. Pets can be comforting in times of stress. You can cuddle with your pet. You could even practice whatever you are nervous about in front of your pet before you attempt it in real-life.
Write it down. Writing about your feelings can be very therapeutic. Instead of keeping it all in you can put it on paper and release some of the worry.
2-2. Move around.
There is a reason actors have warm-up techniques involving their body before going out on stage. Moving your body releases tension in your muscles and can reduce your nervousness or “jitters.”Often when we are nervous our body reacts, and we may notice tension, stomach upset (also known as butterflies), or even headaches. This is the consequence of pent up nervousness in the body. When you move, some of this tension can be released in a therapeutic way.
Shake it out! Try shaking each part of your body starting with your arms, upper body, and then your legs until all of your body is shaking.
Try dancing. Dancing to music you like is a great way to relieve some of those jittery feelings from your body. You could also look up YouTube videos and try an aerobic dance routine.
Jump up and down. Move around randomly or in a silly way. Have fun with it.
2-3. Face your fear.
The best way to reduce feeling nervous about something is to do it, and then do it again. Practice doing what are you nervous about over and over. This may increase your confidence and reduce your nervousness.
Fake it until you make it. Pretend that you are confident about what you are doing and that you are the absolute expert in this activity (whether simply making small talk or giving a speech). Act in a way that you think a calm and confident person might act.
2-4. Consider treatment.
If your nervousness or anxiety disrupts your daily life in that you have trouble completing your obligations or interacting socially, it may benefit you to seek professional help.
Contact a therapist, social worker, or psychologist for therapy in order to help you learn new techniques and ways to treat your nervousness.
Contact a general practitioner (medical doctor) or psychiatrist to discuss possible medications.
3. Focusing on Your Health
3-1. Get regular physical exercise.
Exercise is one of the best ways to reduce nervousness and anxiety. Find a way out to exercise that helps your nervousness. Do something that makes your blood flow and you'll kick out that stress from your body.
Try fun activities like walking, jogging, hiking, swimming, biking, yoga, tennis or dancing.
3-2. Avoid alcohol or other substances.
Alcohol and other depressive substances may help you feel more relaxed in the short-term, but they do not help you get over your nervousness long-term. What substances actually do is provide a crutch for nervous situations so that you never learn how to deal with nervousness in healthy, adaptive ways. Instead, you could become dependent on that substance in order to reduce nervousness. Substance addiction can be very detrimental to your health and overall well-being.
3-3. Avoid drinking too much caffeine.
Coffee, soda, energy drinks – they all have caffeine, which revs you up instead of calming you down.
Instead of drinking something that increases nervousness and stress, try drinking chamomile tea.
If you drink caffeine daily, don’t immediately eliminate it completely. You can slowly cut down your use over time.
4. Changing Your Thinking
4-1. Focus on your goal, not your worry.
The feeling of nervousness comes out of fear. We are worried about what could possibly happen, instead of focusing on what is happening now and what we want to happen. Sometimes we can worry so much about something bad will happen that we actually make that bad thing happen. For example, if you are really worried and thinking a lot about stumbling over your words during your speech, you might actually make that happen. This is called a self-fulling prophecy.
Instead of dwelling on what might turn out badly, think about the positive things that you want to happen (such as speaking clearly, concisely, and with confidence)
Visualize yourself successfully completing what you are nervous about. Think about how it will feel once you have accomplished it.
4-2. Accept your feelings.
Sometimes when we feel a negative emotion we want to push it away immediately or try to hide it. However, emotions exist for a reason – to give us information about what it going on so we can act accordingly. Reframe your thinking to focus on the idea that it is completely okay to feel nervous. Nervousness is a natural reaction and we all feel it from time to time. Be patient with yourself.
Every time you notice you have a negative thought about your feeling such as, “Ugh, I feel so nervous. It’s terrible.” Instead, say to yourself, “I’m feeling nervous and that is okay. It is a natural feeling and I can get through this.”
4-3. Focus on one thing at a time.
Instead of getting nervous and overwhelmed by the enormity of the situation, think only about a small part of the problem and work on that. Start out simple. Before attempting the entire thing, just do a bit of it. Then a bit more, then another bit more.
4-4. Change your negative thoughts.
When thinking about a particular situation or event people often have negative thoughts that make them feel more nervous or worried. These types of thoughts include: catastrophizing (thinking that the worst thing will happen), mind-reading (thinking you know what other people are thinking), and fortune telling (believing you know what will happen). Notice when you have these types of thoughts and immediately correct them.
If you find yourself catastrophizing, for example, simply ask yourself, “Is the world really going to end if this bad thing happens? How bad will it really be? It is possible that it won’t turn out that badly?”
Think of a time when you felt very confident. Concentrate on positive thoughts such as good friends, times, laughter, and the like.
Tips
Be aware that you can't control every situation. Try to be ready to behave with all possible outcomes, and learn to accept the unknown.
Warnings
While attempting what makes you feel nervous, stay safe. If your goal involves a potentially dangerous activity (such as scuba diving, sky-diving or race-car driving), make sure you are well-prepared with safety precautions and trained professionals. Do not attempt something that is risky to your health or that you are not appropriately trained in.
| {
"create_time": "20230517 10:48:47",
"回答明细": "{\"回答\": \"1. Practicing Techniques\\n1-1. Do deep breathing exercises.\\nDeep breathing is relatively simple and can help to lower your nervousness physiologically. Taking deep breaths may assist you in reducing butterflies in the stomach, jitters and tenseness in the body.\\nStart by sitting in a quiet, safe space. Breathe in through your nose and out through your mouth slowly and deeply. Notice how it feels in your diaphragm each time you inhale and exhale. Continue to breathe this way for a few minutes at least, while thinking solely about your breathing and how it feels.\\n1-2. Try progressive muscle relaxation.\\nProgressive muscle relaxation is one relaxation technique that can be very helpful to calm yourself down and reduce excess tension.\\nStart by tensing your toes for 5 seconds, then relax them for 10-20 seconds. Then move slowly up your body and tense and relax most of your muscle groups all the way to the top of your head.\\n1-3. Meditate.\\nThis is an ancient way to remove stress, pain and panic from your body. Meditation is typically conducted in a quiet, safe space. You can sit or lie down. Usually meditation is done with the eyes closed but you can keep your eyes open and look at a specific spot if you choose. Clear the thoughts out of your mind and attempt to simply sit with yourself.\\nThe point of meditation is to clear your mind. If you find yourself getting distracted simply and non-judgmentally bring your focus back to the meditation.\\nYou can also meditate on a specific topic. For example, if you fear speaking in front of people, you can meditate and only think about this topic as you sit quietly.\\n1-4. Change your nonverbal communication.\\nWhen we are feeling nervous, scared, or intimidated we often slouch in order hide or make our body small. If you are slouching you are telling the world non-verbally that you are not confident. Since behaviors are closely linked to feelings, if we change our body and nonverbal communication we can begin to feel differently. Standing and sitting up straight are great ways to exemplify confident and positive nonverbal communication.\\nIf you are standing, push your shoulders back. Stand up against the wall to flatten out your back.\\nIf you are sitting, make sure your back is straight against the chair instead of slouching forward.\\n1-5. Practice mindfulness.\\nMindfulness is focusing on what you are currently doing, feeling, seeing, and what is going on in your environment. Mindfulness helps us focus on the here-and-now instead of worrying about the future or thinking about what has happened in the past. It is especially helpful when we find ourselves nervous about a scary event that is about to occur.\\nTry fun ways to practice mindfulness such as eating a piece of candy while focusing first on how it feels and looks and then one how it tastes and feels inside your mouth. Focus only on the candy and your experience of eating it. Eat a small bit or piece of it at a time and really enjoy it.\\nPick any object in the room and focus on it. Look at it, explore it, touch it, pick it up, and examine all of the details about it. Next you can write down everything that you noticed about the object and share it with someone.\\n1-6. Practice grounding exercises.\\nGrounding can be especially helpful in times of nervousness, stress, and anxiety. Grounding helps you become centered and also serves as a momentary distraction from your emotion and refocuses your energy on something concrete.\\nIt is associated with activities such as naming all of the different objects in the room and their different uses.\\nYou could name all of the states or colors you can think of.\\n2. Coping with Nervousness\\n2-1. Distract yourself.\\nDistraction is simply paying attention to something else instead of your nervous feelings. Distraction can be a very helpful tool in order to reduce negative emotions in the short-term. \\nSome examples of ways to distract yourself from feeling nervous include: playing a game, watching television or a movie, cooking, or cleaning.\\nTry relaxing activities to soothe yourself such as: reading, taking a shower, taking a bubble bath, lighting candles or using aromatherapy.\\nListen to music. If you have a favorite song, listen to it and get your mind off your nerves.\\nUse pets as therapy. Pets can be comforting in times of stress. You can cuddle with your pet. You could even practice whatever you are nervous about in front of your pet before you attempt it in real-life.\\nWrite it down. Writing about your feelings can be very therapeutic. Instead of keeping it all in you can put it on paper and release some of the worry.\\n2-2. Move around.\\nThere is a reason actors have warm-up techniques involving their body before going out on stage. Moving your body releases tension in your muscles and can reduce your nervousness or “jitters.”Often when we are nervous our body reacts, and we may notice tension, stomach upset (also known as butterflies), or even headaches. This is the consequence of pent up nervousness in the body. When you move, some of this tension can be released in a therapeutic way.\\nShake it out! Try shaking each part of your body starting with your arms, upper body, and then your legs until all of your body is shaking.\\nTry dancing. Dancing to music you like is a great way to relieve some of those jittery feelings from your body. You could also look up YouTube videos and try an aerobic dance routine.\\nJump up and down. Move around randomly or in a silly way. Have fun with it.\\n2-3. Face your fear.\\nThe best way to reduce feeling nervous about something is to do it, and then do it again. Practice doing what are you nervous about over and over. This may increase your confidence and reduce your nervousness.\\nFake it until you make it. Pretend that you are confident about what you are doing and that you are the absolute expert in this activity (whether simply making small talk or giving a speech). Act in a way that you think a calm and confident person might act.\\n2-4. Consider treatment.\\nIf your nervousness or anxiety disrupts your daily life in that you have trouble completing your obligations or interacting socially, it may benefit you to seek professional help.\\nContact a therapist, social worker, or psychologist for therapy in order to help you learn new techniques and ways to treat your nervousness.\\nContact a general practitioner (medical doctor) or psychiatrist to discuss possible medications.\\n3. Focusing on Your Health\\n3-1. Get regular physical exercise.\\nExercise is one of the best ways to reduce nervousness and anxiety. Find a way out to exercise that helps your nervousness. Do something that makes your blood flow and you'll kick out that stress from your body.\\nTry fun activities like walking, jogging, hiking, swimming, biking, yoga, tennis or dancing.\\n3-2. Avoid alcohol or other substances.\\nAlcohol and other depressive substances may help you feel more relaxed in the short-term, but they do not help you get over your nervousness long-term. What substances actually do is provide a crutch for nervous situations so that you never learn how to deal with nervousness in healthy, adaptive ways. Instead, you could become dependent on that substance in order to reduce nervousness. Substance addiction can be very detrimental to your health and overall well-being.\\n3-3. Avoid drinking too much caffeine.\\nCoffee, soda, energy drinks – they all have caffeine, which revs you up instead of calming you down. \\nInstead of drinking something that increases nervousness and stress, try drinking chamomile tea.\\nIf you drink caffeine daily, don’t immediately eliminate it completely. You can slowly cut down your use over time.\\n4. Changing Your Thinking\\n4-1. Focus on your goal, not your worry.\\nThe feeling of nervousness comes out of fear. We are worried about what could possibly happen, instead of focusing on what is happening now and what we want to happen. Sometimes we can worry so much about something bad will happen that we actually make that bad thing happen. For example, if you are really worried and thinking a lot about stumbling over your words during your speech, you might actually make that happen. This is called a self-fulling prophecy.\\nInstead of dwelling on what might turn out badly, think about the positive things that you want to happen (such as speaking clearly, concisely, and with confidence)\\nVisualize yourself successfully completing what you are nervous about. Think about how it will feel once you have accomplished it.\\n4-2. Accept your feelings.\\nSometimes when we feel a negative emotion we want to push it away immediately or try to hide it. However, emotions exist for a reason – to give us information about what it going on so we can act accordingly. Reframe your thinking to focus on the idea that it is completely okay to feel nervous. Nervousness is a natural reaction and we all feel it from time to time. Be patient with yourself.\\nEvery time you notice you have a negative thought about your feeling such as, “Ugh, I feel so nervous. It’s terrible.” Instead, say to yourself, “I’m feeling nervous and that is okay. It is a natural feeling and I can get through this.”\\n4-3. Focus on one thing at a time.\\nInstead of getting nervous and overwhelmed by the enormity of the situation, think only about a small part of the problem and work on that. Start out simple. Before attempting the entire thing, just do a bit of it. Then a bit more, then another bit more.\\n4-4. Change your negative thoughts.\\nWhen thinking about a particular situation or event people often have negative thoughts that make them feel more nervous or worried. These types of thoughts include: catastrophizing (thinking that the worst thing will happen), mind-reading (thinking you know what other people are thinking), and fortune telling (believing you know what will happen). Notice when you have these types of thoughts and immediately correct them.\\nIf you find yourself catastrophizing, for example, simply ask yourself, “Is the world really going to end if this bad thing happens? How bad will it really be? It is possible that it won’t turn out that badly?”\\nThink of a time when you felt very confident. Concentrate on positive thoughts such as good friends, times, laughter, and the like.\\nTips\\nBe aware that you can't control every situation. Try to be ready to behave with all possible outcomes, and learn to accept the unknown.\\nWarnings\\nWhile attempting what makes you feel nervous, stay safe. If your goal involves a potentially dangerous activity (such as scuba diving, sky-diving or race-car driving), make sure you are well-prepared with safety precautions and trained professionals. Do not attempt something that is risky to your health or that you are not appropriately trained in.\\n\", \"简要回答\": \"Do you often feel nervous and do not think you can control it? Is there something you want to do but get nervous every time you attempt it? Nervousness can be dealt with effectively by using coping skills, practicing relaxation techniques, focusing on your health, and changing your thinking.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Practicing Techniques\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do deep breathing exercises.\", \"描述\": \"Deep breathing is relatively simple and can help to lower your nervousness physiologically. Taking deep breaths may assist you in reducing butterflies in the stomach, jitters and tenseness in the body.\\nStart by sitting in a quiet, safe space. Breathe in through your nose and out through your mouth slowly and deeply. Notice how it feels in your diaphragm each time you inhale and exhale. Continue to breathe this way for a few minutes at least, while thinking solely about your breathing and how it feels.\"}, {\"编号\": 2, \"标题\": \"Try progressive muscle relaxation.\", \"描述\": \"Progressive muscle relaxation is one relaxation technique that can be very helpful to calm yourself down and reduce excess tension.\\nStart by tensing your toes for 5 seconds, then relax them for 10-20 seconds. Then move slowly up your body and tense and relax most of your muscle groups all the way to the top of your head.\"}, {\"编号\": 3, \"标题\": \"Meditate.\", \"描述\": \"This is an ancient way to remove stress, pain and panic from your body. Meditation is typically conducted in a quiet, safe space. You can sit or lie down. Usually meditation is done with the eyes closed but you can keep your eyes open and look at a specific spot if you choose. Clear the thoughts out of your mind and attempt to simply sit with yourself.\\nThe point of meditation is to clear your mind. If you find yourself getting distracted simply and non-judgmentally bring your focus back to the meditation.\\nYou can also meditate on a specific topic. For example, if you fear speaking in front of people, you can meditate and only think about this topic as you sit quietly.\"}, {\"编号\": 4, \"标题\": \"Change your nonverbal communication.\", \"描述\": \"When we are feeling nervous, scared, or intimidated we often slouch in order hide or make our body small. If you are slouching you are telling the world non-verbally that you are not confident. Since behaviors are closely linked to feelings, if we change our body and nonverbal communication we can begin to feel differently. Standing and sitting up straight are great ways to exemplify confident and positive nonverbal communication.\\nIf you are standing, push your shoulders back. Stand up against the wall to flatten out your back.\\nIf you are sitting, make sure your back is straight against the chair instead of slouching forward.\"}, {\"编号\": 5, \"标题\": \"Practice mindfulness.\", \"描述\": \"Mindfulness is focusing on what you are currently doing, feeling, seeing, and what is going on in your environment. Mindfulness helps us focus on the here-and-now instead of worrying about the future or thinking about what has happened in the past. It is especially helpful when we find ourselves nervous about a scary event that is about to occur.\\nTry fun ways to practice mindfulness such as eating a piece of candy while focusing first on how it feels and looks and then one how it tastes and feels inside your mouth. Focus only on the candy and your experience of eating it. Eat a small bit or piece of it at a time and really enjoy it.\\nPick any object in the room and focus on it. Look at it, explore it, touch it, pick it up, and examine all of the details about it. Next you can write down everything that you noticed about the object and share it with someone.\"}, {\"编号\": 6, \"标题\": \"Practice grounding exercises.\", \"描述\": \"Grounding can be especially helpful in times of nervousness, stress, and anxiety. Grounding helps you become centered and also serves as a momentary distraction from your emotion and refocuses your energy on something concrete.\\nIt is associated with activities such as naming all of the different objects in the room and their different uses.\\nYou could name all of the states or colors you can think of.\"}]}, {\"编号\": 2, \"标题\": \"Coping with Nervousness\", \"步骤\": [{\"编号\": 1, \"标题\": \"Distract yourself.\", \"描述\": \"Distraction is simply paying attention to something else instead of your nervous feelings. Distraction can be a very helpful tool in order to reduce negative emotions in the short-term. \\nSome examples of ways to distract yourself from feeling nervous include: playing a game, watching television or a movie, cooking, or cleaning.\\nTry relaxing activities to soothe yourself such as: reading, taking a shower, taking a bubble bath, lighting candles or using aromatherapy.\\nListen to music. If you have a favorite song, listen to it and get your mind off your nerves.\\nUse pets as therapy. Pets can be comforting in times of stress. You can cuddle with your pet. You could even practice whatever you are nervous about in front of your pet before you attempt it in real-life.\\nWrite it down. Writing about your feelings can be very therapeutic. Instead of keeping it all in you can put it on paper and release some of the worry.\"}, {\"编号\": 2, \"标题\": \"Move around.\", \"描述\": \"There is a reason actors have warm-up techniques involving their body before going out on stage. Moving your body releases tension in your muscles and can reduce your nervousness or “jitters.”Often when we are nervous our body reacts, and we may notice tension, stomach upset (also known as butterflies), or even headaches. This is the consequence of pent up nervousness in the body. When you move, some of this tension can be released in a therapeutic way.\\nShake it out! Try shaking each part of your body starting with your arms, upper body, and then your legs until all of your body is shaking.\\nTry dancing. Dancing to music you like is a great way to relieve some of those jittery feelings from your body. You could also look up YouTube videos and try an aerobic dance routine.\\nJump up and down. Move around randomly or in a silly way. Have fun with it.\"}, {\"编号\": 3, \"标题\": \"Face your fear.\", \"描述\": \"The best way to reduce feeling nervous about something is to do it, and then do it again. Practice doing what are you nervous about over and over. This may increase your confidence and reduce your nervousness.\\nFake it until you make it. Pretend that you are confident about what you are doing and that you are the absolute expert in this activity (whether simply making small talk or giving a speech). Act in a way that you think a calm and confident person might act.\"}, {\"编号\": 4, \"标题\": \"Consider treatment.\", \"描述\": \"If your nervousness or anxiety disrupts your daily life in that you have trouble completing your obligations or interacting socially, it may benefit you to seek professional help.\\nContact a therapist, social worker, or psychologist for therapy in order to help you learn new techniques and ways to treat your nervousness.\\nContact a general practitioner (medical doctor) or psychiatrist to discuss possible medications.\"}]}, {\"编号\": 3, \"标题\": \"Focusing on Your Health\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get regular physical exercise.\", \"描述\": \"Exercise is one of the best ways to reduce nervousness and anxiety. Find a way out to exercise that helps your nervousness. Do something that makes your blood flow and you'll kick out that stress from your body.\\nTry fun activities like walking, jogging, hiking, swimming, biking, yoga, tennis or dancing.\"}, {\"编号\": 2, \"标题\": \"Avoid alcohol or other substances.\", \"描述\": \"Alcohol and other depressive substances may help you feel more relaxed in the short-term, but they do not help you get over your nervousness long-term. What substances actually do is provide a crutch for nervous situations so that you never learn how to deal with nervousness in healthy, adaptive ways. Instead, you could become dependent on that substance in order to reduce nervousness. Substance addiction can be very detrimental to your health and overall well-being.\"}, {\"编号\": 3, \"标题\": \"Avoid drinking too much caffeine.\", \"描述\": \"Coffee, soda, energy drinks – they all have caffeine, which revs you up instead of calming you down. \\nInstead of drinking something that increases nervousness and stress, try drinking chamomile tea.\\nIf you drink caffeine daily, don’t immediately eliminate it completely. You can slowly cut down your use over time.\"}]}, {\"编号\": 4, \"标题\": \"Changing Your Thinking\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on your goal, not your worry.\", \"描述\": \"The feeling of nervousness comes out of fear. We are worried about what could possibly happen, instead of focusing on what is happening now and what we want to happen. Sometimes we can worry so much about something bad will happen that we actually make that bad thing happen. For example, if you are really worried and thinking a lot about stumbling over your words during your speech, you might actually make that happen. This is called a self-fulling prophecy.\\nInstead of dwelling on what might turn out badly, think about the positive things that you want to happen (such as speaking clearly, concisely, and with confidence)\\nVisualize yourself successfully completing what you are nervous about. Think about how it will feel once you have accomplished it.\"}, {\"编号\": 2, \"标题\": \"Accept your feelings.\", \"描述\": \"Sometimes when we feel a negative emotion we want to push it away immediately or try to hide it. However, emotions exist for a reason – to give us information about what it going on so we can act accordingly. Reframe your thinking to focus on the idea that it is completely okay to feel nervous. Nervousness is a natural reaction and we all feel it from time to time. Be patient with yourself.\\nEvery time you notice you have a negative thought about your feeling such as, “Ugh, I feel so nervous. It’s terrible.” Instead, say to yourself, “I’m feeling nervous and that is okay. It is a natural feeling and I can get through this.”\"}, {\"编号\": 3, \"标题\": \"Focus on one thing at a time.\", \"描述\": \"Instead of getting nervous and overwhelmed by the enormity of the situation, think only about a small part of the problem and work on that. Start out simple. Before attempting the entire thing, just do a bit of it. Then a bit more, then another bit more.\"}, {\"编号\": 4, \"标题\": \"Change your negative thoughts.\", \"描述\": \"When thinking about a particular situation or event people often have negative thoughts that make them feel more nervous or worried. These types of thoughts include: catastrophizing (thinking that the worst thing will happen), mind-reading (thinking you know what other people are thinking), and fortune telling (believing you know what will happen). Notice when you have these types of thoughts and immediately correct them.\\nIf you find yourself catastrophizing, for example, simply ask yourself, “Is the world really going to end if this bad thing happens? How bad will it really be? It is possible that it won’t turn out that badly?”\\nThink of a time when you felt very confident. Concentrate on positive thoughts such as good friends, times, laughter, and the like.\"}], \"小提示\": [\"Be aware that you can't control every situation. Try to be ready to behave with all possible outcomes, and learn to accept the unknown.\\n\"], \"注意事项\": [\"While attempting what makes you feel nervous, stay safe. If your goal involves a potentially dangerous activity (such as scuba diving, sky-diving or race-car driving), make sure you are well-prepared with safety precautions and trained professionals. Do not attempt something that is risky to your health or that you are not appropriately trained in.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,915 | How to Avoid Being Noticed | 1. Blending in with Crowds
1-1. Study your environment and its population.
The most effective way to blend in is to look like everyone else. Take a cue from nature and learn the best ways to camouflage yourself.
1-2. Dress simply in neutral colors.
Neutrals include black, white, brown, khaki, navy and gray. Limit use of any bright colors to one small item, as an accent.
Avoid graphics, including logos, and wild patterns on your clothing. Unless you are hanging out with a group of fashionistas, those busy leggings and rapper-designed sneakers will attract attention, and a lot of it!
Limit accessories to 1 or 2, and keep them small and tasteful. Leave the expensive handbag or watch at home.
1-3. Dress appropriately for the event and/or venue.
Wear a suit to a formal academic or professional meeting, but not to a movie date.
Avoid wearing hobby or job related gear out of context. A fishing vest should only be worn when fishing. Also leave the camo at home unless you are actually hunting.
Bring appropriate gear for the weather. Walking around in the pouring rain without an umbrella or jacket will attract attention from others, much like wearing shorts in a snowstorm.
1-4. Hide any distinguishing marks on your body.
Take out any piercings other than small gauge earrings. Cover tattoos and/or noticeable birthmarks with clothing or makeup, if possible.
If you are planning to get some (or more) body art, make sure it is on a part of your body you can hide easily without having to wearing odd clothing. A tattoo on your upper arm that can be hidden under a short sleeve shirt will help you be invisible, while a full arm sleeve requiring long sleeves in hot temperatures will draw attention.
When removing a piercing, use a spacer to prevent the hole closing. You can get one at jewelry stores or piercing shops.
1-5. Stick with classic and natural-looking hairstyles.
Dye your hair only shades found naturally in hair. Avoid trying out the newest trend in styles or cuts. It’s better to let others work out the kinks and wait until the style is widely socially acceptable.
Your hair doesn’t have to be your natural shade, but blue or green will create the opposite effect of what you want! Trendy hair colors like gray and pale pink will also garner lots of attention.
1-6. Keep your makeup conservative.
Avoid emphasizing one feature over others. Makeup application has become a popular artistic expression and pastime, but just as following the latest clothing or hair trends garners glares and double-takes, so will dramatic makeup.
2. Being an Anonymous Participant
2-1. Avoid isolating yourself.
Whether in class, at social gathering, or out in public, attempts to withdraw from everyone around you will only make you more noticeable. Lone individuals are much more likely to be noticed and remembered than a quiet member of a crowd or group. The better you “fit in,” the more invisible you are.
2-2. Be respectful and polite to others.
When someone addresses you, respond politely and directly, and don’t avoid eye contact. Pay attention in class so you can answer a question if called on by your teacher. Avoiding spreading gossip and say only kind things about others.
There’s no need to engage in a detailed conversation with everyone you meet, but saying thank you to the cashier or bank teller will make them less likely to remember you than looking at your feet and not saying a word.
If you have an issue with someone, address it with them in person. Talking negatively about someone brings more attention to you than to them.
A good rule of thumb is to treat others like you would like to be treated if in their shoes.
2-3. Sit or stand near other people instead of away from them.
You don’t want to be the center of attention, but you also don’t want to appear to be avoiding it.
Sit at a table near other people instead of a dark corner alone. You will look less like an outsider than just another person in the room.
Avoid sitting in the back or front rows in class. The teacher is more likely to call on you if you look like you are trying to hide in the back.
2-4. Look busy to prevent being approached.
On the bus or train, use your smartphone or bring a book. Wear headphones when walking around or sitting down. In class, take notes to show you are paying attention.
3. Traveling Incognito
3-1. Dress like a local.
Don’t wear a wool coat in Michigan when it is 50°F and everyone else is in short-sleeves. If you are from Florida and used to warmer weather, pack layers instead of heavy clothes. Also pack neutral colors and common items, like jeans and t-shirts until you observe local styles.
Look up normal temperatures during the month of your visit and the rest of the year. Compare these to those where you live to get an idea of how local people might dress for the weather.
Wear a neutral or modest outfit the first day or two until you have observed what most people in the area are wearing. Wearing graphic leggings and trendy shapes might make you stick out in a rural setting, for example.
3-2. Avoid expensive clothing and accessories.
A Gucci bag or Rolex will make you stand out in most places, and will also make you a target for thieves.
Keep accessories simple. Unless you are attending a special event, leave most of your jewelry at home.
Use good judgment. Louis Vuitton luggage might look perfectly natural in L.A., but will be a flashing sign of wealth in a small town.
3-3. Don’t carry excessive or obvious travel gear.
Nothing says ‘tourist’ like a camera bag, tennis shoes, and a handful of maps.
Use your smartphone’s map application instead of a physical map. They usually have GPS features too, so are easy to follow.
Carry a nice camera if you have one, but your phone probably has a good camera on it already, and is sufficient for most outings.
3-4. Adopt local customs and costume.
Especially when traveling abroad, adhering to local customs will help you fit in better even if you look “foreign.” People always appreciate it when you take their culture into consideration by following basic social rules.
In Muslim countries, wear pants instead of shorts. Avoid sleeveless shirts and low collars.
Look in travel guides and on travel sites online to see what is commonly acceptable for men, women and teens to do. You don’t have to act like a native by missing out on fun experiences, but do them with the humbleness of a guest.
Ask friends or family who have visited the same place for advice on cultural differences.
3-5. Learn to say basic greetings and useful phrases in the local language.
“Hello,” “please,” and “thank you” are necessary words to know. Also know how to ask someone if they speak English, and how to tell them you don’t speak the native language fluently.
Speak clearly and at a normal pace. Take time to pronounce words correctly.
If someone doesn’t understand you, try different words or thank them and find someone who speaks your language.
If traveling within your own country, people may know you are from out of town by your accent. If you cannot avoid being noticed for speaking differently, you can shift their attention to detail by being polite and respectful.
3-6. Watch your speaking volume.
Americans speak much more loudly than most other cultures. Use a softer voice than you do at home to ensure you are not yelling at native speakers.
3-7. Keep your body language approachable and confident.
Looking nervous or uncomfortable will attract attention and may cause people to avoid you. Walk with good posture, make eye contact when speaking to people, and smile.
3-8. Avoid looking lost.
If you don’t know where you are going, walk confidently to a café or shop to ask for directions or look at a map. Keep your gaze straight ahead instead of looking quickly and repeatedly in all directions, especially while walking. Avoid stopping in the middle of a street or public area.
Never pull out a map on the street or in a busy public space.
If you don’t see an official you can ask for help, like a policeman or guard, go inside a business or tourist site nearby and ask for directions. Asking multiple passers-by on the street will bring all eyes to you.
If you are confused about where you are, try to keep your gaze ahead of you. Looking forward makes you appear to know where you are going. Try not to look all around you as you walk.
| {
"create_time": "20230517 10:48:47",
"回答明细": "{\"回答\": \"1. Blending in with Crowds\\n1-1. Study your environment and its population.\\nThe most effective way to blend in is to look like everyone else. Take a cue from nature and learn the best ways to camouflage yourself.\\n1-2. Dress simply in neutral colors.\\nNeutrals include black, white, brown, khaki, navy and gray. Limit use of any bright colors to one small item, as an accent. \\nAvoid graphics, including logos, and wild patterns on your clothing. Unless you are hanging out with a group of fashionistas, those busy leggings and rapper-designed sneakers will attract attention, and a lot of it!\\nLimit accessories to 1 or 2, and keep them small and tasteful. Leave the expensive handbag or watch at home.\\n1-3. Dress appropriately for the event and/or venue.\\nWear a suit to a formal academic or professional meeting, but not to a movie date. \\nAvoid wearing hobby or job related gear out of context. A fishing vest should only be worn when fishing. Also leave the camo at home unless you are actually hunting.\\nBring appropriate gear for the weather. Walking around in the pouring rain without an umbrella or jacket will attract attention from others, much like wearing shorts in a snowstorm.\\n1-4. Hide any distinguishing marks on your body.\\nTake out any piercings other than small gauge earrings. Cover tattoos and/or noticeable birthmarks with clothing or makeup, if possible. \\nIf you are planning to get some (or more) body art, make sure it is on a part of your body you can hide easily without having to wearing odd clothing. A tattoo on your upper arm that can be hidden under a short sleeve shirt will help you be invisible, while a full arm sleeve requiring long sleeves in hot temperatures will draw attention.\\nWhen removing a piercing, use a spacer to prevent the hole closing. You can get one at jewelry stores or piercing shops.\\n1-5. Stick with classic and natural-looking hairstyles.\\nDye your hair only shades found naturally in hair. Avoid trying out the newest trend in styles or cuts. It’s better to let others work out the kinks and wait until the style is widely socially acceptable. \\nYour hair doesn’t have to be your natural shade, but blue or green will create the opposite effect of what you want! Trendy hair colors like gray and pale pink will also garner lots of attention.\\n1-6. Keep your makeup conservative.\\nAvoid emphasizing one feature over others. Makeup application has become a popular artistic expression and pastime, but just as following the latest clothing or hair trends garners glares and double-takes, so will dramatic makeup.\\n2. Being an Anonymous Participant\\n2-1. Avoid isolating yourself.\\nWhether in class, at social gathering, or out in public, attempts to withdraw from everyone around you will only make you more noticeable. Lone individuals are much more likely to be noticed and remembered than a quiet member of a crowd or group. The better you “fit in,” the more invisible you are.\\n2-2. Be respectful and polite to others.\\nWhen someone addresses you, respond politely and directly, and don’t avoid eye contact. Pay attention in class so you can answer a question if called on by your teacher. Avoiding spreading gossip and say only kind things about others. \\nThere’s no need to engage in a detailed conversation with everyone you meet, but saying thank you to the cashier or bank teller will make them less likely to remember you than looking at your feet and not saying a word.\\nIf you have an issue with someone, address it with them in person. Talking negatively about someone brings more attention to you than to them.\\nA good rule of thumb is to treat others like you would like to be treated if in their shoes.\\n2-3. Sit or stand near other people instead of away from them.\\nYou don’t want to be the center of attention, but you also don’t want to appear to be avoiding it. \\nSit at a table near other people instead of a dark corner alone. You will look less like an outsider than just another person in the room.\\nAvoid sitting in the back or front rows in class. The teacher is more likely to call on you if you look like you are trying to hide in the back.\\n2-4. Look busy to prevent being approached.\\nOn the bus or train, use your smartphone or bring a book. Wear headphones when walking around or sitting down. In class, take notes to show you are paying attention.\\n3. Traveling Incognito\\n3-1. Dress like a local.\\nDon’t wear a wool coat in Michigan when it is 50°F and everyone else is in short-sleeves. If you are from Florida and used to warmer weather, pack layers instead of heavy clothes. Also pack neutral colors and common items, like jeans and t-shirts until you observe local styles.\\nLook up normal temperatures during the month of your visit and the rest of the year. Compare these to those where you live to get an idea of how local people might dress for the weather.\\nWear a neutral or modest outfit the first day or two until you have observed what most people in the area are wearing. Wearing graphic leggings and trendy shapes might make you stick out in a rural setting, for example.\\n3-2. Avoid expensive clothing and accessories.\\nA Gucci bag or Rolex will make you stand out in most places, and will also make you a target for thieves. \\nKeep accessories simple. Unless you are attending a special event, leave most of your jewelry at home.\\nUse good judgment. Louis Vuitton luggage might look perfectly natural in L.A., but will be a flashing sign of wealth in a small town.\\n3-3. Don’t carry excessive or obvious travel gear.\\nNothing says ‘tourist’ like a camera bag, tennis shoes, and a handful of maps.\\nUse your smartphone’s map application instead of a physical map. They usually have GPS features too, so are easy to follow.\\nCarry a nice camera if you have one, but your phone probably has a good camera on it already, and is sufficient for most outings.\\n3-4. Adopt local customs and costume.\\nEspecially when traveling abroad, adhering to local customs will help you fit in better even if you look “foreign.” People always appreciate it when you take their culture into consideration by following basic social rules. \\nIn Muslim countries, wear pants instead of shorts. Avoid sleeveless shirts and low collars.\\nLook in travel guides and on travel sites online to see what is commonly acceptable for men, women and teens to do. You don’t have to act like a native by missing out on fun experiences, but do them with the humbleness of a guest.\\nAsk friends or family who have visited the same place for advice on cultural differences.\\n3-5. Learn to say basic greetings and useful phrases in the local language.\\n“Hello,” “please,” and “thank you” are necessary words to know. Also know how to ask someone if they speak English, and how to tell them you don’t speak the native language fluently. \\nSpeak clearly and at a normal pace. Take time to pronounce words correctly.\\nIf someone doesn’t understand you, try different words or thank them and find someone who speaks your language.\\nIf traveling within your own country, people may know you are from out of town by your accent. If you cannot avoid being noticed for speaking differently, you can shift their attention to detail by being polite and respectful.\\n3-6. Watch your speaking volume.\\nAmericans speak much more loudly than most other cultures. Use a softer voice than you do at home to ensure you are not yelling at native speakers.\\n3-7. Keep your body language approachable and confident.\\nLooking nervous or uncomfortable will attract attention and may cause people to avoid you. Walk with good posture, make eye contact when speaking to people, and smile.\\n3-8. Avoid looking lost.\\nIf you don’t know where you are going, walk confidently to a café or shop to ask for directions or look at a map. Keep your gaze straight ahead instead of looking quickly and repeatedly in all directions, especially while walking. Avoid stopping in the middle of a street or public area.\\nNever pull out a map on the street or in a busy public space.\\nIf you don’t see an official you can ask for help, like a policeman or guard, go inside a business or tourist site nearby and ask for directions. Asking multiple passers-by on the street will bring all eyes to you.\\nIf you are confused about where you are, try to keep your gaze ahead of you. Looking forward makes you appear to know where you are going. Try not to look all around you as you walk.\\n\", \"简要回答\": \"There are many reasons someone might wish to avoid being noticed. Whether you don’t want to gain a certain reputation, wish to avoid being victimized or teased, or are simply a naturally shy person, avoiding unwanted attention mostly comes down to blending in with your surroundings and social circle.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Blending in with Crowds\", \"步骤\": [{\"编号\": 1, \"标题\": \"Study your environment and its population.\", \"描述\": \"The most effective way to blend in is to look like everyone else. Take a cue from nature and learn the best ways to camouflage yourself.\"}, {\"编号\": 2, \"标题\": \"Dress simply in neutral colors.\", \"描述\": \"Neutrals include black, white, brown, khaki, navy and gray. Limit use of any bright colors to one small item, as an accent. \\nAvoid graphics, including logos, and wild patterns on your clothing. Unless you are hanging out with a group of fashionistas, those busy leggings and rapper-designed sneakers will attract attention, and a lot of it!\\nLimit accessories to 1 or 2, and keep them small and tasteful. Leave the expensive handbag or watch at home.\"}, {\"编号\": 3, \"标题\": \"Dress appropriately for the event and/or venue.\", \"描述\": \"Wear a suit to a formal academic or professional meeting, but not to a movie date. \\nAvoid wearing hobby or job related gear out of context. A fishing vest should only be worn when fishing. Also leave the camo at home unless you are actually hunting.\\nBring appropriate gear for the weather. Walking around in the pouring rain without an umbrella or jacket will attract attention from others, much like wearing shorts in a snowstorm.\"}, {\"编号\": 4, \"标题\": \"Hide any distinguishing marks on your body.\", \"描述\": \"Take out any piercings other than small gauge earrings. Cover tattoos and/or noticeable birthmarks with clothing or makeup, if possible. \\nIf you are planning to get some (or more) body art, make sure it is on a part of your body you can hide easily without having to wearing odd clothing. A tattoo on your upper arm that can be hidden under a short sleeve shirt will help you be invisible, while a full arm sleeve requiring long sleeves in hot temperatures will draw attention.\\nWhen removing a piercing, use a spacer to prevent the hole closing. You can get one at jewelry stores or piercing shops.\"}, {\"编号\": 5, \"标题\": \"Stick with classic and natural-looking hairstyles.\", \"描述\": \"Dye your hair only shades found naturally in hair. Avoid trying out the newest trend in styles or cuts. It’s better to let others work out the kinks and wait until the style is widely socially acceptable. \\nYour hair doesn’t have to be your natural shade, but blue or green will create the opposite effect of what you want! Trendy hair colors like gray and pale pink will also garner lots of attention.\"}, {\"编号\": 6, \"标题\": \"Keep your makeup conservative.\", \"描述\": \"Avoid emphasizing one feature over others. Makeup application has become a popular artistic expression and pastime, but just as following the latest clothing or hair trends garners glares and double-takes, so will dramatic makeup.\"}]}, {\"编号\": 2, \"标题\": \"Being an Anonymous Participant\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid isolating yourself.\", \"描述\": \"Whether in class, at social gathering, or out in public, attempts to withdraw from everyone around you will only make you more noticeable. Lone individuals are much more likely to be noticed and remembered than a quiet member of a crowd or group. The better you “fit in,” the more invisible you are.\"}, {\"编号\": 2, \"标题\": \"Be respectful and polite to others.\", \"描述\": \"When someone addresses you, respond politely and directly, and don’t avoid eye contact. Pay attention in class so you can answer a question if called on by your teacher. Avoiding spreading gossip and say only kind things about others. \\nThere’s no need to engage in a detailed conversation with everyone you meet, but saying thank you to the cashier or bank teller will make them less likely to remember you than looking at your feet and not saying a word.\\nIf you have an issue with someone, address it with them in person. Talking negatively about someone brings more attention to you than to them.\\nA good rule of thumb is to treat others like you would like to be treated if in their shoes.\"}, {\"编号\": 3, \"标题\": \"Sit or stand near other people instead of away from them.\", \"描述\": \"You don’t want to be the center of attention, but you also don’t want to appear to be avoiding it. \\nSit at a table near other people instead of a dark corner alone. You will look less like an outsider than just another person in the room.\\nAvoid sitting in the back or front rows in class. The teacher is more likely to call on you if you look like you are trying to hide in the back.\"}, {\"编号\": 4, \"标题\": \"Look busy to prevent being approached.\", \"描述\": \"On the bus or train, use your smartphone or bring a book. Wear headphones when walking around or sitting down. In class, take notes to show you are paying attention.\"}]}, {\"编号\": 3, \"标题\": \"Traveling Incognito\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dress like a local.\", \"描述\": \"Don’t wear a wool coat in Michigan when it is 50°F and everyone else is in short-sleeves. If you are from Florida and used to warmer weather, pack layers instead of heavy clothes. Also pack neutral colors and common items, like jeans and t-shirts until you observe local styles.\\nLook up normal temperatures during the month of your visit and the rest of the year. Compare these to those where you live to get an idea of how local people might dress for the weather.\\nWear a neutral or modest outfit the first day or two until you have observed what most people in the area are wearing. Wearing graphic leggings and trendy shapes might make you stick out in a rural setting, for example.\"}, {\"编号\": 2, \"标题\": \"Avoid expensive clothing and accessories.\", \"描述\": \"A Gucci bag or Rolex will make you stand out in most places, and will also make you a target for thieves. \\nKeep accessories simple. Unless you are attending a special event, leave most of your jewelry at home.\\nUse good judgment. Louis Vuitton luggage might look perfectly natural in L.A., but will be a flashing sign of wealth in a small town.\"}, {\"编号\": 3, \"标题\": \"Don’t carry excessive or obvious travel gear.\", \"描述\": \"Nothing says ‘tourist’ like a camera bag, tennis shoes, and a handful of maps.\\nUse your smartphone’s map application instead of a physical map. They usually have GPS features too, so are easy to follow.\\nCarry a nice camera if you have one, but your phone probably has a good camera on it already, and is sufficient for most outings.\"}, {\"编号\": 4, \"标题\": \"Adopt local customs and costume.\", \"描述\": \"Especially when traveling abroad, adhering to local customs will help you fit in better even if you look “foreign.” People always appreciate it when you take their culture into consideration by following basic social rules. \\nIn Muslim countries, wear pants instead of shorts. Avoid sleeveless shirts and low collars.\\nLook in travel guides and on travel sites online to see what is commonly acceptable for men, women and teens to do. You don’t have to act like a native by missing out on fun experiences, but do them with the humbleness of a guest.\\nAsk friends or family who have visited the same place for advice on cultural differences.\"}, {\"编号\": 5, \"标题\": \"Learn to say basic greetings and useful phrases in the local language.\", \"描述\": \"“Hello,” “please,” and “thank you” are necessary words to know. Also know how to ask someone if they speak English, and how to tell them you don’t speak the native language fluently. \\nSpeak clearly and at a normal pace. Take time to pronounce words correctly.\\nIf someone doesn’t understand you, try different words or thank them and find someone who speaks your language.\\nIf traveling within your own country, people may know you are from out of town by your accent. If you cannot avoid being noticed for speaking differently, you can shift their attention to detail by being polite and respectful.\"}, {\"编号\": 6, \"标题\": \"Watch your speaking volume.\", \"描述\": \"Americans speak much more loudly than most other cultures. Use a softer voice than you do at home to ensure you are not yelling at native speakers.\"}, {\"编号\": 7, \"标题\": \"Keep your body language approachable and confident.\", \"描述\": \"Looking nervous or uncomfortable will attract attention and may cause people to avoid you. Walk with good posture, make eye contact when speaking to people, and smile.\"}, {\"编号\": 8, \"标题\": \"Avoid looking lost.\", \"描述\": \"If you don’t know where you are going, walk confidently to a café or shop to ask for directions or look at a map. Keep your gaze straight ahead instead of looking quickly and repeatedly in all directions, especially while walking. Avoid stopping in the middle of a street or public area.\\nNever pull out a map on the street or in a busy public space.\\nIf you don’t see an official you can ask for help, like a policeman or guard, go inside a business or tourist site nearby and ask for directions. Asking multiple passers-by on the street will bring all eyes to you.\\nIf you are confused about where you are, try to keep your gaze ahead of you. Looking forward makes you appear to know where you are going. Try not to look all around you as you walk.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,916 | How to Avoid Being Noticed in School | 1. Dressing Plainly
1-1. Dress in simple colors.
If you wish to blend in, you should choose timeless outfits that involve neutral colors (e.g. black, white, and brown). You may want to wear one main color (e.g. blue or pink) along with a few light, dull, or neutral colors.
1-2. Dress casually.
Wear something comfortable and well-fitting, such as a T-shirt and jeans. Don't wear a suit or a dress or anything expensive or elegant looking, because that will definitely make people notice you.
Avoid wearing baggy, revealing, overly fashionable, or brightly-colored outfits, as it will draw attention to you.
Find a personal style that feels comfortable, suits you, and blends in nicely with the rest of the students.
1-3. Dress for the weather conditions of the day.
If it's going to rain, wear something with a hood. If it's warm out, definitely don't wear a jacket, because you'll really stand out when everyone else is wearing shorts and tanks.
1-4. Wear few simple accessories, if any.
Put away that bold statement jewelry. Avoid sporting necklaces with big beads or dangling earrings, and stick to only one or two minimalistic pieces of jewelry with your outfit.
1-5. Avoid wearing a unique hairdo.
Don't dye your hair bright colors or style it in crazy hairdos; this will only make people notice you more! Usually people dye or style their hair when they want to be noticed. Wear your hair in a neat, plain hairdo that's also flattering around your facial features.
1-6. Don't bring expensive technology to school.
For example, don't carry your iPod or wear your headphones while you're walking down the hall. You may be drawing more attention to yourself or to your stuff than you think.
2. Keeping a Low Profile
2-1. Walk at a steady pace
Don't act as though you're frantically trying to get somewhere, but don't walk too slowly, either. Walk the way you normally would at home or in your neighborhood. Walk with a purpose, as if you're meant to be doing something and you don't look out of place.
2-2. Avoid attracting attention in the classroom.
Raise your hand occasionally (if at all), and try to avoid answering questions unless called upon. Pay attention, though, so if you are called upon you know the answer to the question and avoid looking flustered, as this would draw attention to you. Sit in the middle or back of the classroom, and focus your attention on the teacher. Don't call out in class or make obnoxious noises or loud jokes, as these draw attention to you.
If participation counts towards your grade, then raise your hand enough to get a grade that you are satisfied with, you don't need to fail just to blend in.
2-3. Keep things quiet
Share personal news (e.g. breakups, successes) within your small social circle, rather than announcing them to the world. Have such conversations in areas where students do not usually hang around (such as the bathroom) don't have these conversations in places such as the locker areas or in a lunchroom surrounded by lots of others. Do your best to present a serene face to the outside world, and save your inner struggles for a few close friends, family members, or trusted adults who can listen and keep a secret.
2-4. Focus on your studies.
If you don't want to be noticed between classes, like during lunch, then study or do your homework during this time. Students study in school, so it's not like you're doing something out of the ordinary. If it's too distracting outside, go to the library.
3. Blending in with Friends
3-1. Surround yourself with a small group of friends.
Find friends who share your interests. Don't feel like you need to slip off the radar altogether; school becomes much easier if you have the support of like-minded friends. Find a group that is fun and relaxing to hang out with, and stick together so you don't look like a loner.
Don't feel like you need to avoid meeting people altogether! If someone seems nice, go right ahead. It would be rude not to reciprocate.
You are also less likely to be picked on when you are in a group of friends.
3-2. Stay away from the troublemakers.
Don't hang out with people who are always getting thrown into detention. These kind of people can get you into trouble, even if they don't mean to. Getting in trouble will definitely get you noticed, and not in a good way, and it will also make teachers stop trusting you.
3-3. Avoid going to big parties.
Don't attend parties that everyone knows about and that are held by the most popular groups in school. Everyone talks about those parties, and you do not want your name linked up to them.
Go to your friends' parties, and people you usually hang around with. Do the same with school-related events. Stick to your own crowd, where you will be surrounded by others like you.
Small groups may be more fun for you than big parties.
3-4. Avoid spending too much time on social media
It can drain your energy, and the more effort you put into it, the more people will notice you online. Keep most of your social interaction in person, or on anonymous websites that aren't connected with your school. If you do wish to have one, only use it occasionally and do not post too often
3-5. Be kind to others.
Never gossip or talk trash about people, classes or events. This can deeply hurt others' feelings, and it will bring you to the forefront of their minds in a very bad way, and you may become well known for talking trash, which isn't a good way to blend in. If you don't like something or someone, try a shrug and a noncommittal "It's okay" or "She and I don't really click, so I don't hang out with her much."
Tips
If you are too quiet, people will sometimes remember you as being the quiet kid. There is nothing wrong with being "that quiet kid."
Be polite, smile, and do not ignore others or talk about others. Being kind and hardworking will help you. You might not stand out, but you will be happy and enjoy yourself in school.
Don't give out your e-mail address or social medias to people you don't know. People in school will bug you online.
Warnings
If you are trying to change because of bullying, mental illness, or self-harm, don't face this alone. Find a trusted adult (parent, teacher, school counselor) and tell them what's going on. You deserve to get help, and you deserve a safe and comfortable education.
Nobody remembers the people in school who blended in with the crowd. You may have to face the embarrassment of nobody knowing who you are at your school reunion.
Remember, your main goal in school is to learn and build a good life for yourself in the future. Many of the friends you make now, you may never meet again. Have friends, but don't revolve your life around them. Your high grades will enable you to be anything you want to be. That is what remains.
| {
"create_time": "20230517 10:48:47",
"回答明细": "{\"回答\": \"1. Dressing Plainly\\n1-1. Dress in simple colors.\\nIf you wish to blend in, you should choose timeless outfits that involve neutral colors (e.g. black, white, and brown). You may want to wear one main color (e.g. blue or pink) along with a few light, dull, or neutral colors.\\n1-2. Dress casually.\\nWear something comfortable and well-fitting, such as a T-shirt and jeans. Don't wear a suit or a dress or anything expensive or elegant looking, because that will definitely make people notice you.\\nAvoid wearing baggy, revealing, overly fashionable, or brightly-colored outfits, as it will draw attention to you.\\nFind a personal style that feels comfortable, suits you, and blends in nicely with the rest of the students.\\n1-3. Dress for the weather conditions of the day.\\nIf it's going to rain, wear something with a hood. If it's warm out, definitely don't wear a jacket, because you'll really stand out when everyone else is wearing shorts and tanks.\\n1-4. Wear few simple accessories, if any.\\nPut away that bold statement jewelry. Avoid sporting necklaces with big beads or dangling earrings, and stick to only one or two minimalistic pieces of jewelry with your outfit.\\n1-5. Avoid wearing a unique hairdo.\\nDon't dye your hair bright colors or style it in crazy hairdos; this will only make people notice you more! Usually people dye or style their hair when they want to be noticed. Wear your hair in a neat, plain hairdo that's also flattering around your facial features.\\n1-6. Don't bring expensive technology to school.\\nFor example, don't carry your iPod or wear your headphones while you're walking down the hall. You may be drawing more attention to yourself or to your stuff than you think.\\n2. Keeping a Low Profile\\n2-1. Walk at a steady pace\\nDon't act as though you're frantically trying to get somewhere, but don't walk too slowly, either. Walk the way you normally would at home or in your neighborhood. Walk with a purpose, as if you're meant to be doing something and you don't look out of place.\\n2-2. Avoid attracting attention in the classroom.\\nRaise your hand occasionally (if at all), and try to avoid answering questions unless called upon. Pay attention, though, so if you are called upon you know the answer to the question and avoid looking flustered, as this would draw attention to you. Sit in the middle or back of the classroom, and focus your attention on the teacher. Don't call out in class or make obnoxious noises or loud jokes, as these draw attention to you. \\nIf participation counts towards your grade, then raise your hand enough to get a grade that you are satisfied with, you don't need to fail just to blend in.\\n2-3. Keep things quiet\\nShare personal news (e.g. breakups, successes) within your small social circle, rather than announcing them to the world. Have such conversations in areas where students do not usually hang around (such as the bathroom) don't have these conversations in places such as the locker areas or in a lunchroom surrounded by lots of others. Do your best to present a serene face to the outside world, and save your inner struggles for a few close friends, family members, or trusted adults who can listen and keep a secret.\\n2-4. Focus on your studies.\\nIf you don't want to be noticed between classes, like during lunch, then study or do your homework during this time. Students study in school, so it's not like you're doing something out of the ordinary. If it's too distracting outside, go to the library.\\n3. Blending in with Friends\\n3-1. Surround yourself with a small group of friends.\\nFind friends who share your interests. Don't feel like you need to slip off the radar altogether; school becomes much easier if you have the support of like-minded friends. Find a group that is fun and relaxing to hang out with, and stick together so you don't look like a loner.\\nDon't feel like you need to avoid meeting people altogether! If someone seems nice, go right ahead. It would be rude not to reciprocate.\\nYou are also less likely to be picked on when you are in a group of friends.\\n3-2. Stay away from the troublemakers.\\nDon't hang out with people who are always getting thrown into detention. These kind of people can get you into trouble, even if they don't mean to. Getting in trouble will definitely get you noticed, and not in a good way, and it will also make teachers stop trusting you.\\n3-3. Avoid going to big parties.\\nDon't attend parties that everyone knows about and that are held by the most popular groups in school. Everyone talks about those parties, and you do not want your name linked up to them.\\nGo to your friends' parties, and people you usually hang around with. Do the same with school-related events. Stick to your own crowd, where you will be surrounded by others like you.\\nSmall groups may be more fun for you than big parties.\\n3-4. Avoid spending too much time on social media\\nIt can drain your energy, and the more effort you put into it, the more people will notice you online. Keep most of your social interaction in person, or on anonymous websites that aren't connected with your school. If you do wish to have one, only use it occasionally and do not post too often\\n3-5. Be kind to others.\\nNever gossip or talk trash about people, classes or events. This can deeply hurt others' feelings, and it will bring you to the forefront of their minds in a very bad way, and you may become well known for talking trash, which isn't a good way to blend in. If you don't like something or someone, try a shrug and a noncommittal \\\"It's okay\\\" or \\\"She and I don't really click, so I don't hang out with her much.\\\"\\nTips\\nIf you are too quiet, people will sometimes remember you as being the quiet kid. There is nothing wrong with being \\\"that quiet kid.\\\"\\nBe polite, smile, and do not ignore others or talk about others. Being kind and hardworking will help you. You might not stand out, but you will be happy and enjoy yourself in school.\\nDon't give out your e-mail address or social medias to people you don't know. People in school will bug you online.\\nWarnings\\nIf you are trying to change because of bullying, mental illness, or self-harm, don't face this alone. Find a trusted adult (parent, teacher, school counselor) and tell them what's going on. You deserve to get help, and you deserve a safe and comfortable education.\\nNobody remembers the people in school who blended in with the crowd. You may have to face the embarrassment of nobody knowing who you are at your school reunion.\\nRemember, your main goal in school is to learn and build a good life for yourself in the future. Many of the friends you make now, you may never meet again. Have friends, but don't revolve your life around them. Your high grades will enable you to be anything you want to be. That is what remains.\\n\", \"简要回答\": \"Blending in with the crowd in school is not difficult. Simply keep to yourself, and quietly enjoy your hobbies and friendships without calling great attention to them. It is possible to go through school without attracting attention, but also remember to have fun while doing so!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Dressing Plainly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dress in simple colors.\", \"描述\": \"If you wish to blend in, you should choose timeless outfits that involve neutral colors (e.g. black, white, and brown). You may want to wear one main color (e.g. blue or pink) along with a few light, dull, or neutral colors.\"}, {\"编号\": 2, \"标题\": \"Dress casually.\", \"描述\": \"Wear something comfortable and well-fitting, such as a T-shirt and jeans. Don't wear a suit or a dress or anything expensive or elegant looking, because that will definitely make people notice you.\\nAvoid wearing baggy, revealing, overly fashionable, or brightly-colored outfits, as it will draw attention to you.\\nFind a personal style that feels comfortable, suits you, and blends in nicely with the rest of the students.\"}, {\"编号\": 3, \"标题\": \"Dress for the weather conditions of the day.\", \"描述\": \"If it's going to rain, wear something with a hood. If it's warm out, definitely don't wear a jacket, because you'll really stand out when everyone else is wearing shorts and tanks.\"}, {\"编号\": 4, \"标题\": \"Wear few simple accessories, if any.\", \"描述\": \"Put away that bold statement jewelry. Avoid sporting necklaces with big beads or dangling earrings, and stick to only one or two minimalistic pieces of jewelry with your outfit.\"}, {\"编号\": 5, \"标题\": \"Avoid wearing a unique hairdo.\", \"描述\": \"Don't dye your hair bright colors or style it in crazy hairdos; this will only make people notice you more! Usually people dye or style their hair when they want to be noticed. Wear your hair in a neat, plain hairdo that's also flattering around your facial features.\"}, {\"编号\": 6, \"标题\": \"Don't bring expensive technology to school.\", \"描述\": \"For example, don't carry your iPod or wear your headphones while you're walking down the hall. You may be drawing more attention to yourself or to your stuff than you think.\"}]}, {\"编号\": 2, \"标题\": \"Keeping a Low Profile\", \"步骤\": [{\"编号\": 1, \"标题\": \"Walk at a steady pace\", \"描述\": \"Don't act as though you're frantically trying to get somewhere, but don't walk too slowly, either. Walk the way you normally would at home or in your neighborhood. Walk with a purpose, as if you're meant to be doing something and you don't look out of place.\"}, {\"编号\": 2, \"标题\": \"Avoid attracting attention in the classroom.\", \"描述\": \"Raise your hand occasionally (if at all), and try to avoid answering questions unless called upon. Pay attention, though, so if you are called upon you know the answer to the question and avoid looking flustered, as this would draw attention to you. Sit in the middle or back of the classroom, and focus your attention on the teacher. Don't call out in class or make obnoxious noises or loud jokes, as these draw attention to you. \\nIf participation counts towards your grade, then raise your hand enough to get a grade that you are satisfied with, you don't need to fail just to blend in.\"}, {\"编号\": 3, \"标题\": \"Keep things quiet\", \"描述\": \"Share personal news (e.g. breakups, successes) within your small social circle, rather than announcing them to the world. Have such conversations in areas where students do not usually hang around (such as the bathroom) don't have these conversations in places such as the locker areas or in a lunchroom surrounded by lots of others. Do your best to present a serene face to the outside world, and save your inner struggles for a few close friends, family members, or trusted adults who can listen and keep a secret.\"}, {\"编号\": 4, \"标题\": \"Focus on your studies.\", \"描述\": \"If you don't want to be noticed between classes, like during lunch, then study or do your homework during this time. Students study in school, so it's not like you're doing something out of the ordinary. If it's too distracting outside, go to the library.\"}]}, {\"编号\": 3, \"标题\": \"Blending in with Friends\", \"步骤\": [{\"编号\": 1, \"标题\": \"Surround yourself with a small group of friends.\", \"描述\": \"Find friends who share your interests. Don't feel like you need to slip off the radar altogether; school becomes much easier if you have the support of like-minded friends. Find a group that is fun and relaxing to hang out with, and stick together so you don't look like a loner.\\nDon't feel like you need to avoid meeting people altogether! If someone seems nice, go right ahead. It would be rude not to reciprocate.\\nYou are also less likely to be picked on when you are in a group of friends.\"}, {\"编号\": 2, \"标题\": \"Stay away from the troublemakers.\", \"描述\": \"Don't hang out with people who are always getting thrown into detention. These kind of people can get you into trouble, even if they don't mean to. Getting in trouble will definitely get you noticed, and not in a good way, and it will also make teachers stop trusting you.\"}, {\"编号\": 3, \"标题\": \"Avoid going to big parties.\", \"描述\": \"Don't attend parties that everyone knows about and that are held by the most popular groups in school. Everyone talks about those parties, and you do not want your name linked up to them.\\nGo to your friends' parties, and people you usually hang around with. Do the same with school-related events. Stick to your own crowd, where you will be surrounded by others like you.\\nSmall groups may be more fun for you than big parties.\"}, {\"编号\": 4, \"标题\": \"Avoid spending too much time on social media\", \"描述\": \"It can drain your energy, and the more effort you put into it, the more people will notice you online. Keep most of your social interaction in person, or on anonymous websites that aren't connected with your school. If you do wish to have one, only use it occasionally and do not post too often\"}, {\"编号\": 5, \"标题\": \"Be kind to others.\", \"描述\": \"Never gossip or talk trash about people, classes or events. This can deeply hurt others' feelings, and it will bring you to the forefront of their minds in a very bad way, and you may become well known for talking trash, which isn't a good way to blend in. If you don't like something or someone, try a shrug and a noncommittal \\\"It's okay\\\" or \\\"She and I don't really click, so I don't hang out with her much.\\\"\"}], \"小提示\": [\"If you are too quiet, people will sometimes remember you as being the quiet kid. There is nothing wrong with being \\\"that quiet kid.\\\"\\n\", \"Be polite, smile, and do not ignore others or talk about others. Being kind and hardworking will help you. You might not stand out, but you will be happy and enjoy yourself in school.\\n\", \"Don't give out your e-mail address or social medias to people you don't know. People in school will bug you online.\\n\"], \"注意事项\": [\"If you are trying to change because of bullying, mental illness, or self-harm, don't face this alone. Find a trusted adult (parent, teacher, school counselor) and tell them what's going on. You deserve to get help, and you deserve a safe and comfortable education.\\n\", \"Nobody remembers the people in school who blended in with the crowd. You may have to face the embarrassment of nobody knowing who you are at your school reunion.\\n\", \"Remember, your main goal in school is to learn and build a good life for yourself in the future. Many of the friends you make now, you may never meet again. Have friends, but don't revolve your life around them. Your high grades will enable you to be anything you want to be. That is what remains.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,917 | How to Avoid Being Oversensitive | 1. Understanding Your Reactions
1-1. Reflect on your emotions.
Are you reacting with anger, worry, offense, embarrassment, or disappointment? Why did this situation or comment provoke this in you? It’s difficult to neutralize powerful reactions in the moment, but the more mindful you are of your behavior the better equipped you will be to alter it as necessary moving forward.
Say, for example, you said your opinion only to get contradicted by an acquaintance.
You feel flushed and overwhelmed. Is it because you're embarrassed to be wrong, or angry with your acquaintance's choice of words?
Taking time to determine exactly why you felt overwhelmed is an important first step to beating that feeling in the future.
1-2. Analyze your role in the issues.
If you're repeatedly having your feelings hurt by a certain person or situation, there's a reason. Someone isn't always at fault, and someone isn't always in the wrong, but there's always a reason, as simple as that may sound. Determine the reason and what role you honestly play in it.
If your role is that you've experienced emotional trauma in your past related to those issues, consider counseling if your coping methods have proved ineffective so far for you.
1-3. Overcome this for yourself.
Meaning: make sure you’re doing this because you feel it would be best for you, your well-being, and your coping skills, and not because someone else told you it was something you lacked or needed. There are many in the world who may call you oversensitive when you’re having an entirely understandable reaction to negative stimuli, or that you’re eager to be offended or hurt. No one can tell you with any authority the way that you should feel about something.
It's okay to be flawed. Many people feel pressure to be "perfect," which leads them to harmfully internalize the slightest criticism.
Feeling the need to be perfect can stunt our communication with everyone around us.
2. Coping in the Moment
2-1. Take a deep breath.
It’s a cliche, but it’s a cliche because it works. Often you’ll find that you’ve held your breath when reacting, or have begun breathing erratically. Take several slow deep breaths using your diaphragm and abdominal muscles when presented with difficult situations.
2-2. Stay in the present.
Procrastination has not been shown to be an effective coping method, and neither has straight-up ignoring the issue. Think about how to handle yourself here and now.
Often, the issues that get us worked up are small ones, piled up high enough to feel huge and important when they aren’t.
Every problem or stressor can always be broken down into components you can handle.
2-3. Express yourself.
Releasing a little steam can sometimes keep from the whole kettle boiling over, so to speak. Overcoming oversensitivity doesn't mean you have to be meek or unfeeling. Sometimes it means you need to talk it out when it's still comfortable to talk about, before you have time to ruminate on an offhand comment and become overcome or despondent.
Dealing with the same aggravating issue over time can make you reach a point where the smallest version of the problem elicits a huge, seemingly disproportionate response.
Don't let the small things gnaw away at you. Bring them out into the open so they don't build up.
2-4. Hang in there.
You may feel yourself go numb and quiet as a balm to deal with an uncomfortable social situation, but don't let yourself be defeated. Try and take a quiet moment to see the situation as it really is. You're probably not debating nuclear disarmament deals before the U.N. You're in a passing, emotionally stressful moment.
2-5. Distance yourself, literally.
Physically excuse yourself from the situation as easily as you can. It may prove more appropriate to slip away unnoticed, but if you're in conversation at a social event let someone know you're going to step away for a moment; this token gesture of normalcy can help stabilize your perception of the situation, especially if this was a situation in which you felt embarrassed or vulnerable.
"Getting some fresh air" or "going to the bathroom" are both time-tested excuses.
Point to your phone screen and pretend like you need to go take a call.
2-6. Accept that working on it is progress in and of itself.
It's not about embracing unpleasant feelings, but about accepting how small of a moment that feeling was, and that you're moving past it; you'll move past it every time, because there's no other option.
3. Taking the Initiative to Have Better Days
3-1. Assess your social networks with honesty.
If you can expect certain family members, co-workers, or situations to negatively impact your mood, address the situation. If a friend’s casual references to your weight, cooking, or life choices constantly cause you to feel distressed and oversensitive, talk with your friend about the issue or make an active decision to disengage from them.
Hide, mute, or block specific users on social media who work you up (or get you down).
Speak honestly with your friends and loved ones about the things that bother you.
Use your coping techniques, and approach the situation understanding that this may be sensitive for them, too.
3-2. Don't retreat inside yourself.
Bottling up your feelings to become some stoic, distant, is replacing one issue with another. That grass is not greener.
Avoidance isn't a useful strategy. It typically causes all the negative emotion and anxiety stemming from the situation to grow only larger in your mind.
A distinction should be made between avoiding a problem and distancing yourself from one.
Avoiding is a passive strategy, while distancing is an active choice to remove a problem from your life.
3-3. Pursue hobbies.
Doing what you love to do busies the mind in fulfilling ways, and is an important part of all self-care. The importance of enjoying yourself and disengaging from stressful situations cannot be overstated in approaching emotional issues. It’s all too easy to be sucked into a downward spiral when you feel you have a problem with yourself.
3-4. Engage your body and mind with yoga.
Physical activity has long been known to have a positive effect on outlook and mood, and the benefits of meditation for dealing with emotional issues (and even pain) are immense. You don’t necessarily have to pursue organized classes, but the routine and community of formal instruction can provide additional benefit for a troubled psyche.
3-5. Seek support.
People who are there for you when you’re feeling vulnerable or overwhelmed are invaluable. Sometimes you only need to vent to a friend to see how silly your stressor was.
What advice would you give a friend? Approaching your issue as a caring—but unaffected—person helping their friend could shed new light for you.
You're not alone if you feel like a burden when you’re offloading yourself onto others, but self-pity and constant apologies aren't super helpful.
If you ever feel like a burden, just make you're there for your friends or loved ones, when they need it, too.
Reach out to multiple people to keep from having all of the emotional workload fall on one person, especially if that one person is a significant other.
Warnings
If you're suffering from post-traumatic stress, that goes beyond the scope of this article. Avoiding stress triggers in such cases is recommended. [8]
X
Research source
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Understanding Your Reactions\\n1-1. Reflect on your emotions.\\nAre you reacting with anger, worry, offense, embarrassment, or disappointment? Why did this situation or comment provoke this in you? It’s difficult to neutralize powerful reactions in the moment, but the more mindful you are of your behavior the better equipped you will be to alter it as necessary moving forward.\\nSay, for example, you said your opinion only to get contradicted by an acquaintance.\\nYou feel flushed and overwhelmed. Is it because you're embarrassed to be wrong, or angry with your acquaintance's choice of words?\\nTaking time to determine exactly why you felt overwhelmed is an important first step to beating that feeling in the future.\\n1-2. Analyze your role in the issues.\\nIf you're repeatedly having your feelings hurt by a certain person or situation, there's a reason. Someone isn't always at fault, and someone isn't always in the wrong, but there's always a reason, as simple as that may sound. Determine the reason and what role you honestly play in it.\\nIf your role is that you've experienced emotional trauma in your past related to those issues, consider counseling if your coping methods have proved ineffective so far for you.\\n1-3. Overcome this for yourself.\\nMeaning: make sure you’re doing this because you feel it would be best for you, your well-being, and your coping skills, and not because someone else told you it was something you lacked or needed. There are many in the world who may call you oversensitive when you’re having an entirely understandable reaction to negative stimuli, or that you’re eager to be offended or hurt. No one can tell you with any authority the way that you should feel about something.\\nIt's okay to be flawed. Many people feel pressure to be \\\"perfect,\\\" which leads them to harmfully internalize the slightest criticism.\\nFeeling the need to be perfect can stunt our communication with everyone around us.\\n2. Coping in the Moment\\n2-1. Take a deep breath.\\nIt’s a cliche, but it’s a cliche because it works. Often you’ll find that you’ve held your breath when reacting, or have begun breathing erratically. Take several slow deep breaths using your diaphragm and abdominal muscles when presented with difficult situations.\\n2-2. Stay in the present.\\nProcrastination has not been shown to be an effective coping method, and neither has straight-up ignoring the issue. Think about how to handle yourself here and now.\\nOften, the issues that get us worked up are small ones, piled up high enough to feel huge and important when they aren’t.\\nEvery problem or stressor can always be broken down into components you can handle.\\n2-3. Express yourself.\\nReleasing a little steam can sometimes keep from the whole kettle boiling over, so to speak. Overcoming oversensitivity doesn't mean you have to be meek or unfeeling. Sometimes it means you need to talk it out when it's still comfortable to talk about, before you have time to ruminate on an offhand comment and become overcome or despondent.\\nDealing with the same aggravating issue over time can make you reach a point where the smallest version of the problem elicits a huge, seemingly disproportionate response.\\nDon't let the small things gnaw away at you. Bring them out into the open so they don't build up.\\n2-4. Hang in there.\\nYou may feel yourself go numb and quiet as a balm to deal with an uncomfortable social situation, but don't let yourself be defeated. Try and take a quiet moment to see the situation as it really is. You're probably not debating nuclear disarmament deals before the U.N. You're in a passing, emotionally stressful moment.\\n2-5. Distance yourself, literally.\\nPhysically excuse yourself from the situation as easily as you can. It may prove more appropriate to slip away unnoticed, but if you're in conversation at a social event let someone know you're going to step away for a moment; this token gesture of normalcy can help stabilize your perception of the situation, especially if this was a situation in which you felt embarrassed or vulnerable.\\n\\\"Getting some fresh air\\\" or \\\"going to the bathroom\\\" are both time-tested excuses.\\nPoint to your phone screen and pretend like you need to go take a call.\\n2-6. Accept that working on it is progress in and of itself.\\nIt's not about embracing unpleasant feelings, but about accepting how small of a moment that feeling was, and that you're moving past it; you'll move past it every time, because there's no other option.\\n3. Taking the Initiative to Have Better Days\\n3-1. Assess your social networks with honesty.\\nIf you can expect certain family members, co-workers, or situations to negatively impact your mood, address the situation. If a friend’s casual references to your weight, cooking, or life choices constantly cause you to feel distressed and oversensitive, talk with your friend about the issue or make an active decision to disengage from them.\\nHide, mute, or block specific users on social media who work you up (or get you down).\\nSpeak honestly with your friends and loved ones about the things that bother you.\\nUse your coping techniques, and approach the situation understanding that this may be sensitive for them, too.\\n3-2. Don't retreat inside yourself.\\nBottling up your feelings to become some stoic, distant, is replacing one issue with another. That grass is not greener.\\nAvoidance isn't a useful strategy. It typically causes all the negative emotion and anxiety stemming from the situation to grow only larger in your mind. \\nA distinction should be made between avoiding a problem and distancing yourself from one.\\nAvoiding is a passive strategy, while distancing is an active choice to remove a problem from your life.\\n3-3. Pursue hobbies.\\nDoing what you love to do busies the mind in fulfilling ways, and is an important part of all self-care. The importance of enjoying yourself and disengaging from stressful situations cannot be overstated in approaching emotional issues. It’s all too easy to be sucked into a downward spiral when you feel you have a problem with yourself.\\n3-4. Engage your body and mind with yoga.\\nPhysical activity has long been known to have a positive effect on outlook and mood, and the benefits of meditation for dealing with emotional issues (and even pain) are immense. You don’t necessarily have to pursue organized classes, but the routine and community of formal instruction can provide additional benefit for a troubled psyche.\\n3-5. Seek support.\\nPeople who are there for you when you’re feeling vulnerable or overwhelmed are invaluable. Sometimes you only need to vent to a friend to see how silly your stressor was.\\nWhat advice would you give a friend? Approaching your issue as a caring—but unaffected—person helping their friend could shed new light for you.\\nYou're not alone if you feel like a burden when you’re offloading yourself onto others, but self-pity and constant apologies aren't super helpful.\\nIf you ever feel like a burden, just make you're there for your friends or loved ones, when they need it, too.\\nReach out to multiple people to keep from having all of the emotional workload fall on one person, especially if that one person is a significant other.\\nWarnings\\nIf you're suffering from post-traumatic stress, that goes beyond the scope of this article. Avoiding stress triggers in such cases is recommended. [8]\\nX\\nResearch source\\n\", \"简要回答\": \"It can be tough for the more sensitive of us to weather the emotional storms of daily life, be they critical opinions of us, discomforting topics, or any other hardships. This sensitivity is innate nature, informed by life experiences, and it should not be thought of as weakness or as a simple choice the person is making. Indeed, if it was as simple as choosing not to be “so sensitive,” why wouldn’t we? Luckily, there are tactics a person can take to better handle overwhelming situations.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understanding Your Reactions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reflect on your emotions.\", \"描述\": \"Are you reacting with anger, worry, offense, embarrassment, or disappointment? Why did this situation or comment provoke this in you? It’s difficult to neutralize powerful reactions in the moment, but the more mindful you are of your behavior the better equipped you will be to alter it as necessary moving forward.\\nSay, for example, you said your opinion only to get contradicted by an acquaintance.\\nYou feel flushed and overwhelmed. Is it because you're embarrassed to be wrong, or angry with your acquaintance's choice of words?\\nTaking time to determine exactly why you felt overwhelmed is an important first step to beating that feeling in the future.\"}, {\"编号\": 2, \"标题\": \"Analyze your role in the issues.\", \"描述\": \"If you're repeatedly having your feelings hurt by a certain person or situation, there's a reason. Someone isn't always at fault, and someone isn't always in the wrong, but there's always a reason, as simple as that may sound. Determine the reason and what role you honestly play in it.\\nIf your role is that you've experienced emotional trauma in your past related to those issues, consider counseling if your coping methods have proved ineffective so far for you.\"}, {\"编号\": 3, \"标题\": \"Overcome this for yourself.\", \"描述\": \"Meaning: make sure you’re doing this because you feel it would be best for you, your well-being, and your coping skills, and not because someone else told you it was something you lacked or needed. There are many in the world who may call you oversensitive when you’re having an entirely understandable reaction to negative stimuli, or that you’re eager to be offended or hurt. No one can tell you with any authority the way that you should feel about something.\\nIt's okay to be flawed. Many people feel pressure to be \\\"perfect,\\\" which leads them to harmfully internalize the slightest criticism.\\nFeeling the need to be perfect can stunt our communication with everyone around us.\"}]}, {\"编号\": 2, \"标题\": \"Coping in the Moment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take a deep breath.\", \"描述\": \"It’s a cliche, but it’s a cliche because it works. Often you’ll find that you’ve held your breath when reacting, or have begun breathing erratically. Take several slow deep breaths using your diaphragm and abdominal muscles when presented with difficult situations.\"}, {\"编号\": 2, \"标题\": \"Stay in the present.\", \"描述\": \"Procrastination has not been shown to be an effective coping method, and neither has straight-up ignoring the issue. Think about how to handle yourself here and now.\\nOften, the issues that get us worked up are small ones, piled up high enough to feel huge and important when they aren’t.\\nEvery problem or stressor can always be broken down into components you can handle.\"}, {\"编号\": 3, \"标题\": \"Express yourself.\", \"描述\": \"Releasing a little steam can sometimes keep from the whole kettle boiling over, so to speak. Overcoming oversensitivity doesn't mean you have to be meek or unfeeling. Sometimes it means you need to talk it out when it's still comfortable to talk about, before you have time to ruminate on an offhand comment and become overcome or despondent.\\nDealing with the same aggravating issue over time can make you reach a point where the smallest version of the problem elicits a huge, seemingly disproportionate response.\\nDon't let the small things gnaw away at you. Bring them out into the open so they don't build up.\"}, {\"编号\": 4, \"标题\": \"Hang in there.\", \"描述\": \"You may feel yourself go numb and quiet as a balm to deal with an uncomfortable social situation, but don't let yourself be defeated. Try and take a quiet moment to see the situation as it really is. You're probably not debating nuclear disarmament deals before the U.N. You're in a passing, emotionally stressful moment.\"}, {\"编号\": 5, \"标题\": \"Distance yourself, literally.\", \"描述\": \"Physically excuse yourself from the situation as easily as you can. It may prove more appropriate to slip away unnoticed, but if you're in conversation at a social event let someone know you're going to step away for a moment; this token gesture of normalcy can help stabilize your perception of the situation, especially if this was a situation in which you felt embarrassed or vulnerable.\\n\\\"Getting some fresh air\\\" or \\\"going to the bathroom\\\" are both time-tested excuses.\\nPoint to your phone screen and pretend like you need to go take a call.\"}, {\"编号\": 6, \"标题\": \"Accept that working on it is progress in and of itself.\", \"描述\": \"It's not about embracing unpleasant feelings, but about accepting how small of a moment that feeling was, and that you're moving past it; you'll move past it every time, because there's no other option.\"}]}, {\"编号\": 3, \"标题\": \"Taking the Initiative to Have Better Days\", \"步骤\": [{\"编号\": 1, \"标题\": \"Assess your social networks with honesty.\", \"描述\": \"If you can expect certain family members, co-workers, or situations to negatively impact your mood, address the situation. If a friend’s casual references to your weight, cooking, or life choices constantly cause you to feel distressed and oversensitive, talk with your friend about the issue or make an active decision to disengage from them.\\nHide, mute, or block specific users on social media who work you up (or get you down).\\nSpeak honestly with your friends and loved ones about the things that bother you.\\nUse your coping techniques, and approach the situation understanding that this may be sensitive for them, too.\"}, {\"编号\": 2, \"标题\": \"Don't retreat inside yourself.\", \"描述\": \"Bottling up your feelings to become some stoic, distant, is replacing one issue with another. That grass is not greener.\\nAvoidance isn't a useful strategy. It typically causes all the negative emotion and anxiety stemming from the situation to grow only larger in your mind. \\nA distinction should be made between avoiding a problem and distancing yourself from one.\\nAvoiding is a passive strategy, while distancing is an active choice to remove a problem from your life.\"}, {\"编号\": 3, \"标题\": \"Pursue hobbies.\", \"描述\": \"Doing what you love to do busies the mind in fulfilling ways, and is an important part of all self-care. The importance of enjoying yourself and disengaging from stressful situations cannot be overstated in approaching emotional issues. It’s all too easy to be sucked into a downward spiral when you feel you have a problem with yourself.\"}, {\"编号\": 4, \"标题\": \"Engage your body and mind with yoga.\", \"描述\": \"Physical activity has long been known to have a positive effect on outlook and mood, and the benefits of meditation for dealing with emotional issues (and even pain) are immense. You don’t necessarily have to pursue organized classes, but the routine and community of formal instruction can provide additional benefit for a troubled psyche.\"}, {\"编号\": 5, \"标题\": \"Seek support.\", \"描述\": \"People who are there for you when you’re feeling vulnerable or overwhelmed are invaluable. Sometimes you only need to vent to a friend to see how silly your stressor was.\\nWhat advice would you give a friend? Approaching your issue as a caring—but unaffected—person helping their friend could shed new light for you.\\nYou're not alone if you feel like a burden when you’re offloading yourself onto others, but self-pity and constant apologies aren't super helpful.\\nIf you ever feel like a burden, just make you're there for your friends or loved ones, when they need it, too.\\nReach out to multiple people to keep from having all of the emotional workload fall on one person, especially if that one person is a significant other.\"}], \"注意事项\": [\"If you're suffering from post-traumatic stress, that goes beyond the scope of this article. Avoiding stress triggers in such cases is recommended. [8]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,918 | How to Avoid Being Overwhelmed by Information | 1. Limiting the Amount of Information You Encounter
1-1. Take a tech break.
If you feel like you’re starting to drown in information, the best way to get your feet back on solid ground is by turning off the faucet. Every single day, get away from both your phone and computer for an hour or two. For many people, this simple task seems almost unthinkable. In fact, the harder this may seem, the more likely you will benefit from taking a break.
As incredibly and useful as smartphones, tablets, and laptops are, they are also the vessels through which you are exposed to far more information than you can possibly handle.
It can be really hard to avoid social media, especially if you have a lot of free time on your hands. Try to be more mindful about it by taking a few deep breaths before you log on. If you can, try to think of something else you might do that would actually make you feel good, like going outside for a few minutes.
1-2. Limit the information your devices prompt you to consume.
The torrential accumulation of information that is available will only continue to increase. However, you can choose to limit the amount of information that literally occupies your mind. In particular, set aside a block of time to tackle the task of unsubscribing to every email list you no longer want to receive. Similarly, change the settings on your phone to only allow a few apps to distract you with alerts.
Depending on the forms of email and other applications you use on your online devices, the specific process of limiting your exposure will vary.
Essentially: eliminate the sources of distractions that expose you to unnecessary information that is contributing to mental discomfort, whether you realize it or not.
1-3. Establish boundaries and stick to them.
With our increased connectivity to other people and literally limitless sources of information, it can readily seem as though you are always being exposed to more and more things to think about, respond to, or otherwise address. This can readily lead to information overload. There are all sorts of boundaries you can set up to reduce the amount of information that brings itself to your attention.
A classic example is setting up some strict work-life boundaries. That said, peoples’ increasing use of social media platforms means you’re not only facing a barrage of emails from work, but an endless stream of updates, promotions, invitations, and emoticons.
Recognize that you may simply need to commit to leaving your work computer at work, or disallow yourself from using social media platforms outside of scheduled time slots that you choose to do so.
2. Simplifying an Overwhelming Work Environment
2-1. Reduce the clutter in your physical work space.
As important as it is to keep your virtual inboxes scrubbed clean of unnecessary sources of information, you also need to keep your physical workspace organized as well. Keep the surface of your desk, in particular, free of clutter.
A helpful rule of thumb: If you don’t use it every day, put it somewhere out of the way, preferably even out of sight.
2-2. Keep a paper schedule.
While electronic schedules can potentially increase the ease with which you stay abreast of multiple commitments, they can also readily become bogged down with unimportant events or be incapable to importing different types of events from all your different communication platforms. Paper schedules offer the benefits of having everything important right in front of you, titled, labeled, and otherwise organized in a way that’s entirely up to you.
2-3. Make lists and prioritize responsibilities.
Make of list of everything you need to get done, and organize it according to different types of tasks or the timeframe in which they need to be completely. Most importantly, however, make sure to indicate tasks of greater importance so that you are reminded to get them out of the way first.
To help doing so, consider using different colored inks when writing your lists and schedules to visualize your responsibilities and keep what’s important in front of your mind’s eye.
For more specific guidance on making productivity-enhancing lists, see the wikiHow article on how to make a list.
2-4. Get clarification on your specific responsibilities.
If your responsibilities at work have become bothersome or you feel as though you’ve been tasked with more than you can handle, you should communicate with your boss or supervisor. In particular, ask for clarification regarding what, specifically, is expected of you.
If you are consistently asked to perform tasks that are not part of your job description, bring this to their attention.
Frame the conversation as motivated by your desire to better understand what is required of you. Say something direct and respectful like, “I’m hoping to clarify the specific tasks I am individually responsible for.”
2-5. Don’t be afraid to say no.
You may be taking on more than is healthy or productive. Though it may feel as though you’re struggling to balance or process large amounts of information, you may simply have committed to more tasks than can reasonably be addressed at the same time.
Don’t allow co-workers to take advantage of your willingness to take on additional tasks. Think about what is being asked of you by yours peers – as well as your superiors – and be honest when you are unable or unwilling to do what is asked of you.
Another rule to follow: Only say yes when you really mean it. Maybe there is a simple task that either you or a coworker could complete. Don’t agree to taking it on unless it truly does not bother you to do so.
2-6. Avoid multitasking when possible.
While it may seem as though multitasking would help you be more productive, it can actually overwhelm your brain with too much information and make it hard to focus. It also hinders your ability to filter out irrelevant information. Stick to one task at a time, and move on only when it’s completed.
2-7. Work to improve your productivity one step at a time.
It can be counterproductive to try to change the way you do several things all at once. If you identify multiple steps you intend to take to increase your productivity, implement them one at a time. Wait to implement a new step until you’ve fully incorporated a positive change into your life and no longer think about it.
2-8. Build short breaks into your work day.
Especially if you sit at a computer all day, you will be more productive, and feel less overwhelmed by constant information, if you take quick, scheduled breaks every few hours. Aside from giving your brain a moment to recalibrate without new information coming in, your perspective on whatever you’re doing will likely improve with the chance to step back and clear your mind.
Choose the frequency and duration of breaks based on your job, and on what seems to work for you. Some people prefer a five minute break every hour, or a half hour break every few hours.
3. Building Your Resistance to Information Overload
3-1. Get plenty of sleep.
The amount of your rest you get may not seem immediately related to your ability to resist the sensation of information overload, but getting enough sleep is vital to your ability to process information efficiently. Further, getting sufficient rest decreases the likelihood you will experience the feeling of being overwhelmed, regardless of what your day holds.
The perfect amount of sleep varies for different people. If possible, go to bed while allowing for eight hours of sleep before you get up. If you repeatedly wake up without an alarm after six or seven hours of sleep, this amount of time is likely sufficient.
Help yourself get to bed by developing healthy sleep habits, including minimizing screen use in the evening and avoiding caffeine later in the day.
3-2. Avoid intense discussions just before bed.
Important personal discussions that will engage you emotionally, and potentially upset, surprise, or sadden you should be avoided right before bed. While it’s important to have these types of conversations if you or someone you love feels it is necessary to do so, try to avoid having important conversations in the bedroom.
This can be challenging, as many people’s best chance to speak with their partners often occurs right before bed.
To prevent new, potentially significant issues from coming up in the evening, establish a policy with whomever you spend your evenings not to begin potentially serious conversations with in the hour or two preceding your usual bedtime.
If you and yours can’t help yourselves from talking to one another excitedly, consider implementing a silent wind down period before actually going to bed. They may sound like overkill, but policies such as these can greatly enhance the quality of your rest.
3-3. Start the day on a positive mental note.
Starting the day relaxed and ready to go will greatly enhance your ability to deal with stress – including the stress associated with the inevitable onslaught of information endemic to contemporary life. Meditation exercises, journaling, or gentle physical exercises, for instance, are a healthy and empowering way to greet the day.
Spend five minutes lying in bed and picture yourself rising, preparing for the day, and stepping out into the world ready and capable of handling whatever you encounter. If concerns rise up in your mind, immediately picture yourself dealing with them, without thinking about the specifics.
3-4. Keep a journal.
The act of writing out your thoughts and feelings on paper can have a significantly positive effect on your ability to center yourself and clear your mind. Not only will your thoughts become more organized, they will have a tangible existence in your journal, which may allow you to quit revisiting them in your mind.
Further, the act of writing will help you remove some of the mental detritus that’s floating around your mind by helping you focus on those things that are worth addressing further while pushing away the rest.
3-5. Walk to work.
Stated simply, getting a bit of exercise – including just a moderate walk – will help your mind and be resist becoming overwhelmed for the rest of the day. As you walk, you take in all sorts of information – sights, scents, temperature changes – but they’re pieces of information that your body craves. More tangibly, the increase in your blood’s circulation will help get your body physically engaged and ready to tackle the day’s tasks.
Exercise more heavily after work if you had a particularly overwhelming day. Exercise immediately reduces stress by improving your breathing, diminishing the physical symptoms of feeling overwhelmed, and increasing the supply of relaxing neurotransmitters to your brain.
3-6. Get support from friends and family.
Resist the inclination to hole up when you’re feeling overwhelmed. Your friends and family in particular will can offer an incredible source of support just by offering their ears. The opportunity to simply express your thoughts and feelings will go a long way in helping you process the information and sentiments you may be struggling with.
Know that friends and family members are much more likely to be humbled by your willingness to speak with them than they are to be feel burdened. Don’t hesitate to open up.
3-7. Get professional help if necessary.
If you continue to struggle with the feeling that you’re overwhelmed by the amount of information you encounter in your daily life, get help from a mental health professional. Professional psychologists can help you learn to prevent and address stress, not to mention adjust your lifestyle to one that may help you feel overwhelmed less often.
4. Reacting to the Feeling of Being Overwhelmed
4-1. Relax yourself with a controlled breathing exercise.
Meditation and mindfulness are extremely effective ways to address the feeling of being overwhelmed, not to mention clear your mind and reduce stress. Respond to any overwhelming sentiments as soon as they arise by taking a moment to breathe deeply and focus on your breath while doing so.
Close your eyes and inhale deeply while counting slowly to four. Exhale just as slowly, again counting to four.
Repeat this process several times, while thinking only about your breath as in enters or leaves your body, filling and emptying your chest.
4-2. Focus on a simple activity.
If your mind tends to wander when you attempt to focus on your breath, start by focusing on a particular action. For instance, go for a quick walk and focus on your footsteps. Don’t assess your footsteps, rather feel them occur mindfully, without passing judgement. Your ability to focus with the goal of emptying your mind will improve the more you perform simple mental exercises such as these.
Look for opportunities to practice focusing on something simple throughout your day, as this will help keep your mind more focused generally.
Another great opportunity to practice mindfulness is during a meal. The next time you sit down to eat, choose somewhere quiet, and try to think only about each bite - including how it feels and taste as you chew - and nothing more.
4-3. Actively address problems that are bothering you.
If something is weighing on your mind, it may likely contribute to the feeling that there’s too much going on in your life, even if you’re thinking about other things most of the time. Be proactive about addressing any sources of stress in your life, as they will likely contribute the feeling of being overwhelmed if left unaddressed.
4-4. Avoid scheduling too many activities.
Many people spend a lot of time being unnecessarily busy. Take an inventory of your daily activities, and figure out what can be eliminated, delegated, or simplified. Then, structure your day so that you don’t get overwhelmed.
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Limiting the Amount of Information You Encounter\\n1-1. Take a tech break.\\nIf you feel like you’re starting to drown in information, the best way to get your feet back on solid ground is by turning off the faucet. Every single day, get away from both your phone and computer for an hour or two. For many people, this simple task seems almost unthinkable. In fact, the harder this may seem, the more likely you will benefit from taking a break.\\nAs incredibly and useful as smartphones, tablets, and laptops are, they are also the vessels through which you are exposed to far more information than you can possibly handle.\\nIt can be really hard to avoid social media, especially if you have a lot of free time on your hands. Try to be more mindful about it by taking a few deep breaths before you log on. If you can, try to think of something else you might do that would actually make you feel good, like going outside for a few minutes.\\n1-2. Limit the information your devices prompt you to consume.\\nThe torrential accumulation of information that is available will only continue to increase. However, you can choose to limit the amount of information that literally occupies your mind. In particular, set aside a block of time to tackle the task of unsubscribing to every email list you no longer want to receive. Similarly, change the settings on your phone to only allow a few apps to distract you with alerts.\\nDepending on the forms of email and other applications you use on your online devices, the specific process of limiting your exposure will vary.\\nEssentially: eliminate the sources of distractions that expose you to unnecessary information that is contributing to mental discomfort, whether you realize it or not.\\n1-3. Establish boundaries and stick to them.\\nWith our increased connectivity to other people and literally limitless sources of information, it can readily seem as though you are always being exposed to more and more things to think about, respond to, or otherwise address. This can readily lead to information overload. There are all sorts of boundaries you can set up to reduce the amount of information that brings itself to your attention.\\nA classic example is setting up some strict work-life boundaries. That said, peoples’ increasing use of social media platforms means you’re not only facing a barrage of emails from work, but an endless stream of updates, promotions, invitations, and emoticons.\\nRecognize that you may simply need to commit to leaving your work computer at work, or disallow yourself from using social media platforms outside of scheduled time slots that you choose to do so.\\n2. Simplifying an Overwhelming Work Environment\\n2-1. Reduce the clutter in your physical work space.\\nAs important as it is to keep your virtual inboxes scrubbed clean of unnecessary sources of information, you also need to keep your physical workspace organized as well. Keep the surface of your desk, in particular, free of clutter.\\nA helpful rule of thumb: If you don’t use it every day, put it somewhere out of the way, preferably even out of sight.\\n2-2. Keep a paper schedule.\\nWhile electronic schedules can potentially increase the ease with which you stay abreast of multiple commitments, they can also readily become bogged down with unimportant events or be incapable to importing different types of events from all your different communication platforms. Paper schedules offer the benefits of having everything important right in front of you, titled, labeled, and otherwise organized in a way that’s entirely up to you.\\n2-3. Make lists and prioritize responsibilities.\\nMake of list of everything you need to get done, and organize it according to different types of tasks or the timeframe in which they need to be completely. Most importantly, however, make sure to indicate tasks of greater importance so that you are reminded to get them out of the way first.\\nTo help doing so, consider using different colored inks when writing your lists and schedules to visualize your responsibilities and keep what’s important in front of your mind’s eye.\\nFor more specific guidance on making productivity-enhancing lists, see the wikiHow article on how to make a list.\\n2-4. Get clarification on your specific responsibilities.\\nIf your responsibilities at work have become bothersome or you feel as though you’ve been tasked with more than you can handle, you should communicate with your boss or supervisor. In particular, ask for clarification regarding what, specifically, is expected of you.\\nIf you are consistently asked to perform tasks that are not part of your job description, bring this to their attention.\\nFrame the conversation as motivated by your desire to better understand what is required of you. Say something direct and respectful like, “I’m hoping to clarify the specific tasks I am individually responsible for.”\\n2-5. Don’t be afraid to say no.\\nYou may be taking on more than is healthy or productive. Though it may feel as though you’re struggling to balance or process large amounts of information, you may simply have committed to more tasks than can reasonably be addressed at the same time.\\nDon’t allow co-workers to take advantage of your willingness to take on additional tasks. Think about what is being asked of you by yours peers – as well as your superiors – and be honest when you are unable or unwilling to do what is asked of you.\\nAnother rule to follow: Only say yes when you really mean it. Maybe there is a simple task that either you or a coworker could complete. Don’t agree to taking it on unless it truly does not bother you to do so.\\n2-6. Avoid multitasking when possible.\\nWhile it may seem as though multitasking would help you be more productive, it can actually overwhelm your brain with too much information and make it hard to focus. It also hinders your ability to filter out irrelevant information. Stick to one task at a time, and move on only when it’s completed.\\n2-7. Work to improve your productivity one step at a time.\\nIt can be counterproductive to try to change the way you do several things all at once. If you identify multiple steps you intend to take to increase your productivity, implement them one at a time. Wait to implement a new step until you’ve fully incorporated a positive change into your life and no longer think about it.\\n2-8. Build short breaks into your work day.\\nEspecially if you sit at a computer all day, you will be more productive, and feel less overwhelmed by constant information, if you take quick, scheduled breaks every few hours. Aside from giving your brain a moment to recalibrate without new information coming in, your perspective on whatever you’re doing will likely improve with the chance to step back and clear your mind.\\nChoose the frequency and duration of breaks based on your job, and on what seems to work for you. Some people prefer a five minute break every hour, or a half hour break every few hours.\\n3. Building Your Resistance to Information Overload\\n3-1. Get plenty of sleep.\\nThe amount of your rest you get may not seem immediately related to your ability to resist the sensation of information overload, but getting enough sleep is vital to your ability to process information efficiently. Further, getting sufficient rest decreases the likelihood you will experience the feeling of being overwhelmed, regardless of what your day holds.\\nThe perfect amount of sleep varies for different people. If possible, go to bed while allowing for eight hours of sleep before you get up. If you repeatedly wake up without an alarm after six or seven hours of sleep, this amount of time is likely sufficient.\\nHelp yourself get to bed by developing healthy sleep habits, including minimizing screen use in the evening and avoiding caffeine later in the day.\\n3-2. Avoid intense discussions just before bed.\\nImportant personal discussions that will engage you emotionally, and potentially upset, surprise, or sadden you should be avoided right before bed. While it’s important to have these types of conversations if you or someone you love feels it is necessary to do so, try to avoid having important conversations in the bedroom.\\nThis can be challenging, as many people’s best chance to speak with their partners often occurs right before bed.\\nTo prevent new, potentially significant issues from coming up in the evening, establish a policy with whomever you spend your evenings not to begin potentially serious conversations with in the hour or two preceding your usual bedtime.\\nIf you and yours can’t help yourselves from talking to one another excitedly, consider implementing a silent wind down period before actually going to bed. They may sound like overkill, but policies such as these can greatly enhance the quality of your rest.\\n3-3. Start the day on a positive mental note.\\nStarting the day relaxed and ready to go will greatly enhance your ability to deal with stress – including the stress associated with the inevitable onslaught of information endemic to contemporary life. Meditation exercises, journaling, or gentle physical exercises, for instance, are a healthy and empowering way to greet the day.\\nSpend five minutes lying in bed and picture yourself rising, preparing for the day, and stepping out into the world ready and capable of handling whatever you encounter. If concerns rise up in your mind, immediately picture yourself dealing with them, without thinking about the specifics.\\n3-4. Keep a journal.\\nThe act of writing out your thoughts and feelings on paper can have a significantly positive effect on your ability to center yourself and clear your mind. Not only will your thoughts become more organized, they will have a tangible existence in your journal, which may allow you to quit revisiting them in your mind.\\nFurther, the act of writing will help you remove some of the mental detritus that’s floating around your mind by helping you focus on those things that are worth addressing further while pushing away the rest.\\n3-5. Walk to work.\\nStated simply, getting a bit of exercise – including just a moderate walk – will help your mind and be resist becoming overwhelmed for the rest of the day. As you walk, you take in all sorts of information – sights, scents, temperature changes – but they’re pieces of information that your body craves. More tangibly, the increase in your blood’s circulation will help get your body physically engaged and ready to tackle the day’s tasks.\\nExercise more heavily after work if you had a particularly overwhelming day. Exercise immediately reduces stress by improving your breathing, diminishing the physical symptoms of feeling overwhelmed, and increasing the supply of relaxing neurotransmitters to your brain.\\n3-6. Get support from friends and family.\\nResist the inclination to hole up when you’re feeling overwhelmed. Your friends and family in particular will can offer an incredible source of support just by offering their ears. The opportunity to simply express your thoughts and feelings will go a long way in helping you process the information and sentiments you may be struggling with.\\nKnow that friends and family members are much more likely to be humbled by your willingness to speak with them than they are to be feel burdened. Don’t hesitate to open up.\\n3-7. Get professional help if necessary.\\nIf you continue to struggle with the feeling that you’re overwhelmed by the amount of information you encounter in your daily life, get help from a mental health professional. Professional psychologists can help you learn to prevent and address stress, not to mention adjust your lifestyle to one that may help you feel overwhelmed less often.\\n4. Reacting to the Feeling of Being Overwhelmed\\n4-1. Relax yourself with a controlled breathing exercise.\\nMeditation and mindfulness are extremely effective ways to address the feeling of being overwhelmed, not to mention clear your mind and reduce stress. Respond to any overwhelming sentiments as soon as they arise by taking a moment to breathe deeply and focus on your breath while doing so.\\nClose your eyes and inhale deeply while counting slowly to four. Exhale just as slowly, again counting to four.\\nRepeat this process several times, while thinking only about your breath as in enters or leaves your body, filling and emptying your chest.\\n4-2. Focus on a simple activity.\\nIf your mind tends to wander when you attempt to focus on your breath, start by focusing on a particular action. For instance, go for a quick walk and focus on your footsteps. Don’t assess your footsteps, rather feel them occur mindfully, without passing judgement. Your ability to focus with the goal of emptying your mind will improve the more you perform simple mental exercises such as these.\\nLook for opportunities to practice focusing on something simple throughout your day, as this will help keep your mind more focused generally.\\nAnother great opportunity to practice mindfulness is during a meal. The next time you sit down to eat, choose somewhere quiet, and try to think only about each bite - including how it feels and taste as you chew - and nothing more.\\n4-3. Actively address problems that are bothering you.\\nIf something is weighing on your mind, it may likely contribute to the feeling that there’s too much going on in your life, even if you’re thinking about other things most of the time. Be proactive about addressing any sources of stress in your life, as they will likely contribute the feeling of being overwhelmed if left unaddressed.\\n4-4. Avoid scheduling too many activities.\\nMany people spend a lot of time being unnecessarily busy. Take an inventory of your daily activities, and figure out what can be eliminated, delegated, or simplified. Then, structure your day so that you don’t get overwhelmed.\\n\", \"简要回答\": \"You are likely exposed to over 15 hours of media every single day, emanating for dozens of different sources of information conveyed via video, print, audio, and more. It is becoming increasingly harder to prevent all of the this information to lead to a constant feeling of being overwhelmed. Accordingly, it becomes increasingly important to take steps to limit the amount of information that is allowed access to your attention, keep your virtual and physical workspaces free of debris, and take care of yourself to keep information overload at bay.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Limiting the Amount of Information You Encounter\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take a tech break.\", \"描述\": \"If you feel like you’re starting to drown in information, the best way to get your feet back on solid ground is by turning off the faucet. Every single day, get away from both your phone and computer for an hour or two. For many people, this simple task seems almost unthinkable. In fact, the harder this may seem, the more likely you will benefit from taking a break.\\nAs incredibly and useful as smartphones, tablets, and laptops are, they are also the vessels through which you are exposed to far more information than you can possibly handle.\\nIt can be really hard to avoid social media, especially if you have a lot of free time on your hands. Try to be more mindful about it by taking a few deep breaths before you log on. If you can, try to think of something else you might do that would actually make you feel good, like going outside for a few minutes.\"}, {\"编号\": 2, \"标题\": \"Limit the information your devices prompt you to consume.\", \"描述\": \"The torrential accumulation of information that is available will only continue to increase. However, you can choose to limit the amount of information that literally occupies your mind. In particular, set aside a block of time to tackle the task of unsubscribing to every email list you no longer want to receive. Similarly, change the settings on your phone to only allow a few apps to distract you with alerts.\\nDepending on the forms of email and other applications you use on your online devices, the specific process of limiting your exposure will vary.\\nEssentially: eliminate the sources of distractions that expose you to unnecessary information that is contributing to mental discomfort, whether you realize it or not.\"}, {\"编号\": 3, \"标题\": \"Establish boundaries and stick to them.\", \"描述\": \"With our increased connectivity to other people and literally limitless sources of information, it can readily seem as though you are always being exposed to more and more things to think about, respond to, or otherwise address. This can readily lead to information overload. There are all sorts of boundaries you can set up to reduce the amount of information that brings itself to your attention.\\nA classic example is setting up some strict work-life boundaries. That said, peoples’ increasing use of social media platforms means you’re not only facing a barrage of emails from work, but an endless stream of updates, promotions, invitations, and emoticons.\\nRecognize that you may simply need to commit to leaving your work computer at work, or disallow yourself from using social media platforms outside of scheduled time slots that you choose to do so.\"}]}, {\"编号\": 2, \"标题\": \"Simplifying an Overwhelming Work Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reduce the clutter in your physical work space.\", \"描述\": \"As important as it is to keep your virtual inboxes scrubbed clean of unnecessary sources of information, you also need to keep your physical workspace organized as well. Keep the surface of your desk, in particular, free of clutter.\\nA helpful rule of thumb: If you don’t use it every day, put it somewhere out of the way, preferably even out of sight.\"}, {\"编号\": 2, \"标题\": \"Keep a paper schedule.\", \"描述\": \"While electronic schedules can potentially increase the ease with which you stay abreast of multiple commitments, they can also readily become bogged down with unimportant events or be incapable to importing different types of events from all your different communication platforms. Paper schedules offer the benefits of having everything important right in front of you, titled, labeled, and otherwise organized in a way that’s entirely up to you.\"}, {\"编号\": 3, \"标题\": \"Make lists and prioritize responsibilities.\", \"描述\": \"Make of list of everything you need to get done, and organize it according to different types of tasks or the timeframe in which they need to be completely. Most importantly, however, make sure to indicate tasks of greater importance so that you are reminded to get them out of the way first.\\nTo help doing so, consider using different colored inks when writing your lists and schedules to visualize your responsibilities and keep what’s important in front of your mind’s eye.\\nFor more specific guidance on making productivity-enhancing lists, see the wikiHow article on how to make a list.\"}, {\"编号\": 4, \"标题\": \"Get clarification on your specific responsibilities.\", \"描述\": \"If your responsibilities at work have become bothersome or you feel as though you’ve been tasked with more than you can handle, you should communicate with your boss or supervisor. In particular, ask for clarification regarding what, specifically, is expected of you.\\nIf you are consistently asked to perform tasks that are not part of your job description, bring this to their attention.\\nFrame the conversation as motivated by your desire to better understand what is required of you. Say something direct and respectful like, “I’m hoping to clarify the specific tasks I am individually responsible for.”\"}, {\"编号\": 5, \"标题\": \"Don’t be afraid to say no.\", \"描述\": \"You may be taking on more than is healthy or productive. Though it may feel as though you’re struggling to balance or process large amounts of information, you may simply have committed to more tasks than can reasonably be addressed at the same time.\\nDon’t allow co-workers to take advantage of your willingness to take on additional tasks. Think about what is being asked of you by yours peers – as well as your superiors – and be honest when you are unable or unwilling to do what is asked of you.\\nAnother rule to follow: Only say yes when you really mean it. Maybe there is a simple task that either you or a coworker could complete. Don’t agree to taking it on unless it truly does not bother you to do so.\"}, {\"编号\": 6, \"标题\": \"Avoid multitasking when possible.\", \"描述\": \"While it may seem as though multitasking would help you be more productive, it can actually overwhelm your brain with too much information and make it hard to focus. It also hinders your ability to filter out irrelevant information. Stick to one task at a time, and move on only when it’s completed.\"}, {\"编号\": 7, \"标题\": \"Work to improve your productivity one step at a time.\", \"描述\": \"It can be counterproductive to try to change the way you do several things all at once. If you identify multiple steps you intend to take to increase your productivity, implement them one at a time. Wait to implement a new step until you’ve fully incorporated a positive change into your life and no longer think about it.\"}, {\"编号\": 8, \"标题\": \"Build short breaks into your work day.\", \"描述\": \"Especially if you sit at a computer all day, you will be more productive, and feel less overwhelmed by constant information, if you take quick, scheduled breaks every few hours. Aside from giving your brain a moment to recalibrate without new information coming in, your perspective on whatever you’re doing will likely improve with the chance to step back and clear your mind.\\nChoose the frequency and duration of breaks based on your job, and on what seems to work for you. Some people prefer a five minute break every hour, or a half hour break every few hours.\"}]}, {\"编号\": 3, \"标题\": \"Building Your Resistance to Information Overload\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get plenty of sleep.\", \"描述\": \"The amount of your rest you get may not seem immediately related to your ability to resist the sensation of information overload, but getting enough sleep is vital to your ability to process information efficiently. Further, getting sufficient rest decreases the likelihood you will experience the feeling of being overwhelmed, regardless of what your day holds.\\nThe perfect amount of sleep varies for different people. If possible, go to bed while allowing for eight hours of sleep before you get up. If you repeatedly wake up without an alarm after six or seven hours of sleep, this amount of time is likely sufficient.\\nHelp yourself get to bed by developing healthy sleep habits, including minimizing screen use in the evening and avoiding caffeine later in the day.\"}, {\"编号\": 2, \"标题\": \"Avoid intense discussions just before bed.\", \"描述\": \"Important personal discussions that will engage you emotionally, and potentially upset, surprise, or sadden you should be avoided right before bed. While it’s important to have these types of conversations if you or someone you love feels it is necessary to do so, try to avoid having important conversations in the bedroom.\\nThis can be challenging, as many people’s best chance to speak with their partners often occurs right before bed.\\nTo prevent new, potentially significant issues from coming up in the evening, establish a policy with whomever you spend your evenings not to begin potentially serious conversations with in the hour or two preceding your usual bedtime.\\nIf you and yours can’t help yourselves from talking to one another excitedly, consider implementing a silent wind down period before actually going to bed. They may sound like overkill, but policies such as these can greatly enhance the quality of your rest.\"}, {\"编号\": 3, \"标题\": \"Start the day on a positive mental note.\", \"描述\": \"Starting the day relaxed and ready to go will greatly enhance your ability to deal with stress – including the stress associated with the inevitable onslaught of information endemic to contemporary life. Meditation exercises, journaling, or gentle physical exercises, for instance, are a healthy and empowering way to greet the day.\\nSpend five minutes lying in bed and picture yourself rising, preparing for the day, and stepping out into the world ready and capable of handling whatever you encounter. If concerns rise up in your mind, immediately picture yourself dealing with them, without thinking about the specifics.\"}, {\"编号\": 4, \"标题\": \"Keep a journal.\", \"描述\": \"The act of writing out your thoughts and feelings on paper can have a significantly positive effect on your ability to center yourself and clear your mind. Not only will your thoughts become more organized, they will have a tangible existence in your journal, which may allow you to quit revisiting them in your mind.\\nFurther, the act of writing will help you remove some of the mental detritus that’s floating around your mind by helping you focus on those things that are worth addressing further while pushing away the rest.\"}, {\"编号\": 5, \"标题\": \"Walk to work.\", \"描述\": \"Stated simply, getting a bit of exercise – including just a moderate walk – will help your mind and be resist becoming overwhelmed for the rest of the day. As you walk, you take in all sorts of information – sights, scents, temperature changes – but they’re pieces of information that your body craves. More tangibly, the increase in your blood’s circulation will help get your body physically engaged and ready to tackle the day’s tasks.\\nExercise more heavily after work if you had a particularly overwhelming day. Exercise immediately reduces stress by improving your breathing, diminishing the physical symptoms of feeling overwhelmed, and increasing the supply of relaxing neurotransmitters to your brain.\"}, {\"编号\": 6, \"标题\": \"Get support from friends and family.\", \"描述\": \"Resist the inclination to hole up when you’re feeling overwhelmed. Your friends and family in particular will can offer an incredible source of support just by offering their ears. The opportunity to simply express your thoughts and feelings will go a long way in helping you process the information and sentiments you may be struggling with.\\nKnow that friends and family members are much more likely to be humbled by your willingness to speak with them than they are to be feel burdened. Don’t hesitate to open up.\"}, {\"编号\": 7, \"标题\": \"Get professional help if necessary.\", \"描述\": \"If you continue to struggle with the feeling that you’re overwhelmed by the amount of information you encounter in your daily life, get help from a mental health professional. Professional psychologists can help you learn to prevent and address stress, not to mention adjust your lifestyle to one that may help you feel overwhelmed less often.\"}]}, {\"编号\": 4, \"标题\": \"Reacting to the Feeling of Being Overwhelmed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Relax yourself with a controlled breathing exercise.\", \"描述\": \"Meditation and mindfulness are extremely effective ways to address the feeling of being overwhelmed, not to mention clear your mind and reduce stress. Respond to any overwhelming sentiments as soon as they arise by taking a moment to breathe deeply and focus on your breath while doing so.\\nClose your eyes and inhale deeply while counting slowly to four. Exhale just as slowly, again counting to four.\\nRepeat this process several times, while thinking only about your breath as in enters or leaves your body, filling and emptying your chest.\"}, {\"编号\": 2, \"标题\": \"Focus on a simple activity.\", \"描述\": \"If your mind tends to wander when you attempt to focus on your breath, start by focusing on a particular action. For instance, go for a quick walk and focus on your footsteps. Don’t assess your footsteps, rather feel them occur mindfully, without passing judgement. Your ability to focus with the goal of emptying your mind will improve the more you perform simple mental exercises such as these.\\nLook for opportunities to practice focusing on something simple throughout your day, as this will help keep your mind more focused generally.\\nAnother great opportunity to practice mindfulness is during a meal. The next time you sit down to eat, choose somewhere quiet, and try to think only about each bite - including how it feels and taste as you chew - and nothing more.\"}, {\"编号\": 3, \"标题\": \"Actively address problems that are bothering you.\", \"描述\": \"If something is weighing on your mind, it may likely contribute to the feeling that there’s too much going on in your life, even if you’re thinking about other things most of the time. Be proactive about addressing any sources of stress in your life, as they will likely contribute the feeling of being overwhelmed if left unaddressed.\"}, {\"编号\": 4, \"标题\": \"Avoid scheduling too many activities.\", \"描述\": \"Many people spend a lot of time being unnecessarily busy. Take an inventory of your daily activities, and figure out what can be eliminated, delegated, or simplified. Then, structure your day so that you don’t get overwhelmed.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,919 | How to Avoid Being Played | 1. Signs You’re Getting Played
1-1. They "love-bomb" you and get clingy suspiciously fast.
Players pretend to catch feelings fast, complimenting you excessively and flattering you with constant attention to get you to fall for them. If they start telling you how much they care deeply about you before you really even know one another, this behavior could be an act. They want you hooked, so you'll stick around when they start acting like a player.
A player might call every night, text all day, and perhaps even fall asleep on the phone with you at night right at the beginning of the relationship. They might also want to spend as much time together as possible.
Players might also give you an affectionate nickname like "babe" or "cutie pie" to make you feel more connected to them.
Early in the relationship, stick to your personal schedule and limit the number of weekly dates to 1 or 2 if your date seems overeager. Take your time. They won't try to monopolize your time if they're serious!
1-2. They talk about sex early on in the dating process.
Players tend to be more interested in sex than they are in you; they might ask you about your sex life, the people you've slept with, or proposition you right on the first date. Although they may be naturally curious about it, talking about your sex life early on isn't essential to building a good, genuine relationship.
Some players might even try to seduce you before you've even had the chance for a proper date. While this is perfectly fine for a casual fling, it's not a good sign if you're looking for a long-term relationship.
They might suggest that being intimate right away will help you get to know one another, but that's likely a sign that they're looking for a hookup—not a relationship.
1-3. They make extreme promises but don't follow through.
Players love to make dramatic, romantic declarations designed to steal your heart and make you think they're the one. However, a partner's actions are more important than their words. A player will loudly vow to treat you right—but a genuine person would simply do it without making the declaration.
For example, a player might say, "I would never treat you like that," or "I'll take care of you forever!" Those are sweet things to say, but their actions should always back up their promises.
1-4. They ghost you for long periods of time.
After turning on the charm, a player will suddenly stop answering your calls and texts consistently. They might leave you hanging for days at a time, sporadically texting you and then not answering for long intervals. The point of texting and calling is to build a stronger relationship—so someone who drops you without a word is probably a player.
It's okay if someone leaves you hanging once or twice and comes back with a valid reason—after all, life can be unpredictable.
Think about their circumstances before assuming they're a player. For example, they're probably just busy if they don't text you for several hours during the work day.
1-5. They won't make plans or commitments.
Players often appear to suddenly lose interest, leaving you to chase after them. If you're trying to schedule every date and the other person still says they're "busy" more often than not, you might be dealing with a player. However, a player will still show interest in sex, often jumping at the chance to get together for intimacy but bailing on dates.
A player also has a ton of excuses for why they can't spend time with you. Instead of saying "I'm sorry," they'll make an excuse to get you to drop the issue or say you're overreacting when your feelings are justified.
If you're dating a player, it'll feel like you're no longer a priority. Remember that no matter how much you liked them in the beginning, you don't deserve to feel like that!
1-6. They don't respect your boundaries.
A healthy relationship involves respecting one another's physical and emotional boundaries, which players struggle to do. They'll expect you to be free when they want to hang out but won't accommodate your schedule. They might pressure you for intimacy or ask for nude photos even after you say "no." Players are only interested in their own desires and not yours.
Study their reactions as well. If you say "no,” do they start to show you less interest? If this is the case, then it may be time to consider cutting them loose or taking a step back.
Remember that ignoring boundaries in a relationship is never okay. Nobody should push you to do something you don't want to do—and if they try to make you feel guilty, they're not worth your time!
1-7. They won't go public with the relationship.
Players won't want to be seen in public or make the relationship official on social media because they prefer to keep that "single" status and date around even after you get together. They might avoid posting pictures of the two of you or changing their Facebook relationship status, and they'll invite you to private hang-out sessions rather than public dates.
Players might even be cagey about their social media and put off friending you on Facebook or following you on other platforms like Twitter and Instagram.
There's always a chance that this person genuinely doesn't feel ready for a relationship—but if they're not playing you, they'll usually come out and say that. On the other hand, players just don't want to be tied down.
2. How to Avoid Being Played
2-1. Set clear boundaries early on in the relationship.
Boundaries are important for any relationship because they define what you’re comfortable with and how you want to be treated by other people. You deserve to feel safe and respected around the person you're dating, so figure out your boundaries and tell your date about them as soon as possible.
Important boundaries include your communication style, personal space preferences, desire for commitment versus a casual relationship, and expectations for physical intimacy.
You could say, “I’d like to text regularly, but I don’t want to text multiple times an hour.” That way, if they don't respect that wish (either by bombarding you with texts or ghosting you), you'll know it's not a misunderstanding.
Another boundary could be, “I’m happy to go on a date each week but I also need time for friends and family.” If a player tries to push for more, you’ll know they’re disregarding your personal boundaries.
2-2. Wait until the relationship is official for intimacy.
Holding off on intimacy until you agree to be a couple is a great way to distinguish players from people looking for genuine relationships. Since players often want intimacy right away, they won't stick around until things become more serious between you. If your date stays invested, you'll know they're interested in you—not just sex.
Move beyond the looks and charm and focus on getting to know their core values. Find out what they’re like and how they treat you and other people.
Normally, there's no "right" amount of time to wait for sex. Hookups can be fun if that's what you're looking for, but if not, you can discourage players by saving intimacy for an exclusive relationship.
2-3. Take responsibility for your dating life.
While a player's behavior is not your fault, it's important to examine your dating history and think about why players have gotten close to you in the past. If you've dated players in the past, there's often an underlying reason why you overlook the warning signs. You're responsible for your happiness, so take charge and resolve not to invest time in people who don't deserve it!
Nobody likes being played. However, loneliness and a lack of boundaries can cause people to ignore red flags that other people catch easily.
Do you give away your trust without making other people earn it? Do you give fourth and fifth chances when they're not deserved? By recognizing these patterns, you can put a stop to them.
2-4. Steer clear of people with self-esteem issues.
Everyone is worthy of love, but severe self-esteem problems can lead to toxic behavior in a relationship—and you shouldn't have to deal with that. Some people with low self-esteem develop a "player" mentality; they may crave attention and affection from anyone while struggling to give you the love you deserve.
Self-esteem isn't a guarantee that someone will be a player, but it's a good idea to look for the warning signs if you date someone who clearly struggles to value themselves.
2-5. Love yourself and take time for self-care.
Build your self-confidence by accepting your insecurities, recognizing your many talents, and celebrating your accomplishments. Take care of your basic needs and give yourself time for fun, friends, and family. When you're confident, happy, and surrounded by a strong support system, it's harder for players to take advantage of you!
Players work their charm on people who want to find love so badly that they accept and overlook unhealthy behavior. When you're satisfied with your life, a player's false promises won't seem so compelling.
2-6. Trust your instincts.
There's no denying that your gut feelings are a powerful tool, even if you can't quite explain why. You might second-guess a date or repeatedly think about canceling because you're not sure if you want to go. You might even feel like your date is lying or putting on a show without being able to prove it yet. If your instincts tell you that something is wrong, listen to them.
2-7. Stand up for yourself and be prepared to walk away.
Don’t ignore, justify or rationalize the red flags you're seeing. When you feel like your boundaries aren’t being respected, ask your date to stop. If they show no interest in changing their ways, you’ll know it’s time to walk away. Whether you’re dating a player or not, it is important to value yourself and choose carefully who you'll invest your time with.
Be assertive and confident when you talk to your date. It’s never a bad thing to stand up for yourself!
You could say, “I feel frustrated when I don’t hear from you for days. It’s important to me to feel connected to the person I’m dating,” or “I’m not ready for sex yet, and I need you to respect that.”
It can be tough to walk away when you’re already invested in the relationship. Just remember that your peace of mind comes first, and there are plenty of fish in the sea.
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Signs You’re Getting Played\\n1-1. They \\\"love-bomb\\\" you and get clingy suspiciously fast.\\nPlayers pretend to catch feelings fast, complimenting you excessively and flattering you with constant attention to get you to fall for them. If they start telling you how much they care deeply about you before you really even know one another, this behavior could be an act. They want you hooked, so you'll stick around when they start acting like a player.\\nA player might call every night, text all day, and perhaps even fall asleep on the phone with you at night right at the beginning of the relationship. They might also want to spend as much time together as possible.\\nPlayers might also give you an affectionate nickname like \\\"babe\\\" or \\\"cutie pie\\\" to make you feel more connected to them.\\nEarly in the relationship, stick to your personal schedule and limit the number of weekly dates to 1 or 2 if your date seems overeager. Take your time. They won't try to monopolize your time if they're serious!\\n1-2. They talk about sex early on in the dating process.\\nPlayers tend to be more interested in sex than they are in you; they might ask you about your sex life, the people you've slept with, or proposition you right on the first date. Although they may be naturally curious about it, talking about your sex life early on isn't essential to building a good, genuine relationship.\\nSome players might even try to seduce you before you've even had the chance for a proper date. While this is perfectly fine for a casual fling, it's not a good sign if you're looking for a long-term relationship.\\nThey might suggest that being intimate right away will help you get to know one another, but that's likely a sign that they're looking for a hookup—not a relationship.\\n1-3. They make extreme promises but don't follow through.\\nPlayers love to make dramatic, romantic declarations designed to steal your heart and make you think they're the one. However, a partner's actions are more important than their words. A player will loudly vow to treat you right—but a genuine person would simply do it without making the declaration.\\nFor example, a player might say, \\\"I would never treat you like that,\\\" or \\\"I'll take care of you forever!\\\" Those are sweet things to say, but their actions should always back up their promises.\\n1-4. They ghost you for long periods of time.\\nAfter turning on the charm, a player will suddenly stop answering your calls and texts consistently. They might leave you hanging for days at a time, sporadically texting you and then not answering for long intervals. The point of texting and calling is to build a stronger relationship—so someone who drops you without a word is probably a player.\\nIt's okay if someone leaves you hanging once or twice and comes back with a valid reason—after all, life can be unpredictable.\\nThink about their circumstances before assuming they're a player. For example, they're probably just busy if they don't text you for several hours during the work day.\\n1-5. They won't make plans or commitments.\\nPlayers often appear to suddenly lose interest, leaving you to chase after them. If you're trying to schedule every date and the other person still says they're \\\"busy\\\" more often than not, you might be dealing with a player. However, a player will still show interest in sex, often jumping at the chance to get together for intimacy but bailing on dates.\\nA player also has a ton of excuses for why they can't spend time with you. Instead of saying \\\"I'm sorry,\\\" they'll make an excuse to get you to drop the issue or say you're overreacting when your feelings are justified.\\nIf you're dating a player, it'll feel like you're no longer a priority. Remember that no matter how much you liked them in the beginning, you don't deserve to feel like that!\\n1-6. They don't respect your boundaries.\\nA healthy relationship involves respecting one another's physical and emotional boundaries, which players struggle to do. They'll expect you to be free when they want to hang out but won't accommodate your schedule. They might pressure you for intimacy or ask for nude photos even after you say \\\"no.\\\" Players are only interested in their own desires and not yours.\\nStudy their reactions as well. If you say \\\"no,” do they start to show you less interest? If this is the case, then it may be time to consider cutting them loose or taking a step back.\\nRemember that ignoring boundaries in a relationship is never okay. Nobody should push you to do something you don't want to do—and if they try to make you feel guilty, they're not worth your time!\\n1-7. They won't go public with the relationship.\\nPlayers won't want to be seen in public or make the relationship official on social media because they prefer to keep that \\\"single\\\" status and date around even after you get together. They might avoid posting pictures of the two of you or changing their Facebook relationship status, and they'll invite you to private hang-out sessions rather than public dates.\\nPlayers might even be cagey about their social media and put off friending you on Facebook or following you on other platforms like Twitter and Instagram.\\nThere's always a chance that this person genuinely doesn't feel ready for a relationship—but if they're not playing you, they'll usually come out and say that. On the other hand, players just don't want to be tied down.\\n2. How to Avoid Being Played\\n2-1. Set clear boundaries early on in the relationship.\\nBoundaries are important for any relationship because they define what you’re comfortable with and how you want to be treated by other people. You deserve to feel safe and respected around the person you're dating, so figure out your boundaries and tell your date about them as soon as possible.\\nImportant boundaries include your communication style, personal space preferences, desire for commitment versus a casual relationship, and expectations for physical intimacy.\\nYou could say, “I’d like to text regularly, but I don’t want to text multiple times an hour.” That way, if they don't respect that wish (either by bombarding you with texts or ghosting you), you'll know it's not a misunderstanding.\\nAnother boundary could be, “I’m happy to go on a date each week but I also need time for friends and family.” If a player tries to push for more, you’ll know they’re disregarding your personal boundaries.\\n2-2. Wait until the relationship is official for intimacy.\\nHolding off on intimacy until you agree to be a couple is a great way to distinguish players from people looking for genuine relationships. Since players often want intimacy right away, they won't stick around until things become more serious between you. If your date stays invested, you'll know they're interested in you—not just sex.\\nMove beyond the looks and charm and focus on getting to know their core values. Find out what they’re like and how they treat you and other people.\\nNormally, there's no \\\"right\\\" amount of time to wait for sex. Hookups can be fun if that's what you're looking for, but if not, you can discourage players by saving intimacy for an exclusive relationship.\\n2-3. Take responsibility for your dating life.\\nWhile a player's behavior is not your fault, it's important to examine your dating history and think about why players have gotten close to you in the past. If you've dated players in the past, there's often an underlying reason why you overlook the warning signs. You're responsible for your happiness, so take charge and resolve not to invest time in people who don't deserve it!\\nNobody likes being played. However, loneliness and a lack of boundaries can cause people to ignore red flags that other people catch easily.\\nDo you give away your trust without making other people earn it? Do you give fourth and fifth chances when they're not deserved? By recognizing these patterns, you can put a stop to them.\\n2-4. Steer clear of people with self-esteem issues.\\nEveryone is worthy of love, but severe self-esteem problems can lead to toxic behavior in a relationship—and you shouldn't have to deal with that. Some people with low self-esteem develop a \\\"player\\\" mentality; they may crave attention and affection from anyone while struggling to give you the love you deserve.\\nSelf-esteem isn't a guarantee that someone will be a player, but it's a good idea to look for the warning signs if you date someone who clearly struggles to value themselves.\\n2-5. Love yourself and take time for self-care.\\nBuild your self-confidence by accepting your insecurities, recognizing your many talents, and celebrating your accomplishments. Take care of your basic needs and give yourself time for fun, friends, and family. When you're confident, happy, and surrounded by a strong support system, it's harder for players to take advantage of you!\\nPlayers work their charm on people who want to find love so badly that they accept and overlook unhealthy behavior. When you're satisfied with your life, a player's false promises won't seem so compelling.\\n2-6. Trust your instincts.\\nThere's no denying that your gut feelings are a powerful tool, even if you can't quite explain why. You might second-guess a date or repeatedly think about canceling because you're not sure if you want to go. You might even feel like your date is lying or putting on a show without being able to prove it yet. If your instincts tell you that something is wrong, listen to them.\\n2-7. Stand up for yourself and be prepared to walk away.\\nDon’t ignore, justify or rationalize the red flags you're seeing. When you feel like your boundaries aren’t being respected, ask your date to stop. If they show no interest in changing their ways, you’ll know it’s time to walk away. Whether you’re dating a player or not, it is important to value yourself and choose carefully who you'll invest your time with.\\n\\nBe assertive and confident when you talk to your date. It’s never a bad thing to stand up for yourself!\\nYou could say, “I feel frustrated when I don’t hear from you for days. It’s important to me to feel connected to the person I’m dating,” or “I’m not ready for sex yet, and I need you to respect that.”\\nIt can be tough to walk away when you’re already invested in the relationship. Just remember that your peace of mind comes first, and there are plenty of fish in the sea.\\n\", \"简要回答\": \"If you're worried about dating a player, you might be wondering how you can spot one early and save yourself the future heartache. Luckily, players are easy to avoid once you know which telltale signs to look out for. Read on to learn all the signs you're getting played and how to prevent it in the future. Then you can focus on dating people who'll treat you with the respect you deserve!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Signs You’re Getting Played\", \"步骤\": [{\"编号\": 1, \"标题\": \"They \\\"love-bomb\\\" you and get clingy suspiciously fast.\", \"描述\": \"Players pretend to catch feelings fast, complimenting you excessively and flattering you with constant attention to get you to fall for them. If they start telling you how much they care deeply about you before you really even know one another, this behavior could be an act. They want you hooked, so you'll stick around when they start acting like a player.\\nA player might call every night, text all day, and perhaps even fall asleep on the phone with you at night right at the beginning of the relationship. They might also want to spend as much time together as possible.\\nPlayers might also give you an affectionate nickname like \\\"babe\\\" or \\\"cutie pie\\\" to make you feel more connected to them.\\nEarly in the relationship, stick to your personal schedule and limit the number of weekly dates to 1 or 2 if your date seems overeager. Take your time. They won't try to monopolize your time if they're serious!\"}, {\"编号\": 2, \"标题\": \"They talk about sex early on in the dating process.\", \"描述\": \"Players tend to be more interested in sex than they are in you; they might ask you about your sex life, the people you've slept with, or proposition you right on the first date. Although they may be naturally curious about it, talking about your sex life early on isn't essential to building a good, genuine relationship.\\nSome players might even try to seduce you before you've even had the chance for a proper date. While this is perfectly fine for a casual fling, it's not a good sign if you're looking for a long-term relationship.\\nThey might suggest that being intimate right away will help you get to know one another, but that's likely a sign that they're looking for a hookup—not a relationship.\"}, {\"编号\": 3, \"标题\": \"They make extreme promises but don't follow through.\", \"描述\": \"Players love to make dramatic, romantic declarations designed to steal your heart and make you think they're the one. However, a partner's actions are more important than their words. A player will loudly vow to treat you right—but a genuine person would simply do it without making the declaration.\\nFor example, a player might say, \\\"I would never treat you like that,\\\" or \\\"I'll take care of you forever!\\\" Those are sweet things to say, but their actions should always back up their promises.\"}, {\"编号\": 4, \"标题\": \"They ghost you for long periods of time.\", \"描述\": \"After turning on the charm, a player will suddenly stop answering your calls and texts consistently. They might leave you hanging for days at a time, sporadically texting you and then not answering for long intervals. The point of texting and calling is to build a stronger relationship—so someone who drops you without a word is probably a player.\\nIt's okay if someone leaves you hanging once or twice and comes back with a valid reason—after all, life can be unpredictable.\\nThink about their circumstances before assuming they're a player. For example, they're probably just busy if they don't text you for several hours during the work day.\"}, {\"编号\": 5, \"标题\": \"They won't make plans or commitments.\", \"描述\": \"Players often appear to suddenly lose interest, leaving you to chase after them. If you're trying to schedule every date and the other person still says they're \\\"busy\\\" more often than not, you might be dealing with a player. However, a player will still show interest in sex, often jumping at the chance to get together for intimacy but bailing on dates.\\nA player also has a ton of excuses for why they can't spend time with you. Instead of saying \\\"I'm sorry,\\\" they'll make an excuse to get you to drop the issue or say you're overreacting when your feelings are justified.\\nIf you're dating a player, it'll feel like you're no longer a priority. Remember that no matter how much you liked them in the beginning, you don't deserve to feel like that!\"}, {\"编号\": 6, \"标题\": \"They don't respect your boundaries.\", \"描述\": \"A healthy relationship involves respecting one another's physical and emotional boundaries, which players struggle to do. They'll expect you to be free when they want to hang out but won't accommodate your schedule. They might pressure you for intimacy or ask for nude photos even after you say \\\"no.\\\" Players are only interested in their own desires and not yours.\\nStudy their reactions as well. If you say \\\"no,” do they start to show you less interest? If this is the case, then it may be time to consider cutting them loose or taking a step back.\\nRemember that ignoring boundaries in a relationship is never okay. Nobody should push you to do something you don't want to do—and if they try to make you feel guilty, they're not worth your time!\"}, {\"编号\": 7, \"标题\": \"They won't go public with the relationship.\", \"描述\": \"Players won't want to be seen in public or make the relationship official on social media because they prefer to keep that \\\"single\\\" status and date around even after you get together. They might avoid posting pictures of the two of you or changing their Facebook relationship status, and they'll invite you to private hang-out sessions rather than public dates.\\nPlayers might even be cagey about their social media and put off friending you on Facebook or following you on other platforms like Twitter and Instagram.\\nThere's always a chance that this person genuinely doesn't feel ready for a relationship—but if they're not playing you, they'll usually come out and say that. On the other hand, players just don't want to be tied down.\"}]}, {\"编号\": 2, \"标题\": \"How to Avoid Being Played\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set clear boundaries early on in the relationship.\", \"描述\": \"Boundaries are important for any relationship because they define what you’re comfortable with and how you want to be treated by other people. You deserve to feel safe and respected around the person you're dating, so figure out your boundaries and tell your date about them as soon as possible.\\nImportant boundaries include your communication style, personal space preferences, desire for commitment versus a casual relationship, and expectations for physical intimacy.\\nYou could say, “I’d like to text regularly, but I don’t want to text multiple times an hour.” That way, if they don't respect that wish (either by bombarding you with texts or ghosting you), you'll know it's not a misunderstanding.\\nAnother boundary could be, “I’m happy to go on a date each week but I also need time for friends and family.” If a player tries to push for more, you’ll know they’re disregarding your personal boundaries.\"}, {\"编号\": 2, \"标题\": \"Wait until the relationship is official for intimacy.\", \"描述\": \"Holding off on intimacy until you agree to be a couple is a great way to distinguish players from people looking for genuine relationships. Since players often want intimacy right away, they won't stick around until things become more serious between you. If your date stays invested, you'll know they're interested in you—not just sex.\\nMove beyond the looks and charm and focus on getting to know their core values. Find out what they’re like and how they treat you and other people.\\nNormally, there's no \\\"right\\\" amount of time to wait for sex. Hookups can be fun if that's what you're looking for, but if not, you can discourage players by saving intimacy for an exclusive relationship.\"}, {\"编号\": 3, \"标题\": \"Take responsibility for your dating life.\", \"描述\": \"While a player's behavior is not your fault, it's important to examine your dating history and think about why players have gotten close to you in the past. If you've dated players in the past, there's often an underlying reason why you overlook the warning signs. You're responsible for your happiness, so take charge and resolve not to invest time in people who don't deserve it!\\nNobody likes being played. However, loneliness and a lack of boundaries can cause people to ignore red flags that other people catch easily.\\nDo you give away your trust without making other people earn it? Do you give fourth and fifth chances when they're not deserved? By recognizing these patterns, you can put a stop to them.\"}, {\"编号\": 4, \"标题\": \"Steer clear of people with self-esteem issues.\", \"描述\": \"Everyone is worthy of love, but severe self-esteem problems can lead to toxic behavior in a relationship—and you shouldn't have to deal with that. Some people with low self-esteem develop a \\\"player\\\" mentality; they may crave attention and affection from anyone while struggling to give you the love you deserve.\\nSelf-esteem isn't a guarantee that someone will be a player, but it's a good idea to look for the warning signs if you date someone who clearly struggles to value themselves.\"}, {\"编号\": 5, \"标题\": \"Love yourself and take time for self-care.\", \"描述\": \"Build your self-confidence by accepting your insecurities, recognizing your many talents, and celebrating your accomplishments. Take care of your basic needs and give yourself time for fun, friends, and family. When you're confident, happy, and surrounded by a strong support system, it's harder for players to take advantage of you!\\nPlayers work their charm on people who want to find love so badly that they accept and overlook unhealthy behavior. When you're satisfied with your life, a player's false promises won't seem so compelling.\"}, {\"编号\": 6, \"标题\": \"Trust your instincts.\", \"描述\": \"There's no denying that your gut feelings are a powerful tool, even if you can't quite explain why. You might second-guess a date or repeatedly think about canceling because you're not sure if you want to go. You might even feel like your date is lying or putting on a show without being able to prove it yet. If your instincts tell you that something is wrong, listen to them.\"}, {\"编号\": 7, \"标题\": \"Stand up for yourself and be prepared to walk away.\", \"描述\": \"Don’t ignore, justify or rationalize the red flags you're seeing. When you feel like your boundaries aren’t being respected, ask your date to stop. If they show no interest in changing their ways, you’ll know it’s time to walk away. Whether you’re dating a player or not, it is important to value yourself and choose carefully who you'll invest your time with.\\n\\nBe assertive and confident when you talk to your date. It’s never a bad thing to stand up for yourself!\\nYou could say, “I feel frustrated when I don’t hear from you for days. It’s important to me to feel connected to the person I’m dating,” or “I’m not ready for sex yet, and I need you to respect that.”\\nIt can be tough to walk away when you’re already invested in the relationship. Just remember that your peace of mind comes first, and there are plenty of fish in the sea.\"}]}]}}",
"问题明细": "",
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} | wikihow |
2,920 | How to Avoid Being Pressured Into Sex | 1. Recognizing Sexual Coercion
1-1. Remember that you have a right to say no.
Your body belongs to you alone. You are in control of how it is treated, and if you decide you don't want to have sex with someone, you have the full right to say no. Sex is a very intimate act, and if you decide not to go through with it, stand up for what you feel is right for your body.
Do not be afraid of rejection. It can be tempting to believe someone who is trying to get sex from you, that "they will never love you again" or "they will never talk to you again." This is manipulation and control, and no one should have to be subjected to it.
Someone who would treat you this way does not deserve to be close to you anyway. No one who truly cares about you should ever pressure you like this.
When you stand up for your right to say no, you are demanding to be respected. It is harder to take advantage of someone when they are demanding respect.
1-2. Understand the definition of rape.
Rape can occur on the street and at parties, but it can also occur inside a relationship. The definition of rape is "having sex with an individual without his or her consent." Simply put, if you are forced to have sex when you don't want to, you have been raped.
Reflect on whether or not physical force was used. If physical force of any kind was used to get you to have sex, then it is considered rape.
Don’t disregard the possibility that you were raped because there was no physical violence. For example, you may have had sex with someone because you were fearful about what the person might have done if you said no. Or, you might have had sex while under the influence of a powerful drug and not even remember what happened. These situations are still considered rape.
Consider the ages of both parties. If an adult has sex with someone under the age of consent, then it is still rape because the person under the age of consent does not have the legal right to consent to sex. For example, if a 15 year old has sex with a 21 year old, then the 21 year old would be guilty of rape.
1-3. Realize the way you should be treated.
Basic human rights include the right to equality, the right to life, and the right to freedom from torture and degrading treatment. Someone's treatment of you should at least include these basic rights.
Other basic human rights include a right to liberty and personal security. If someone is pressuring you to have sex when you don't want it, this threatens both.
Sexual coercion is also rape. If someone is coercing you, or pushing you to have sex by using force or threats, this violates your basic human rights.
You also have the right to not tolerate rape culture, which is when the severity of sexual violence is downplayed and even framed as acceptable. This can take many forms including sexually explicit jokes, glamorous depictions of violence against women, objectification of the female body, and blaming victims of rape for what happened to them.
1-4. Recognize common pressure tactics.
You need to be able to tell when someone is attempting to pressure you into sex so that you can act. Some tactics can appeal to your insecurities and make you feel bad about yourself, such as by putting you down or using guilt to coerce you into sex. Other tactics may include the use of physical pressure, such as by restraining you in some way, or by changing your state of mind with drugs or alcohol. Common phrases you might hear include:
"I can't help myself"
"You shouldn't have worn that outfit"
"This is the way I can show you my love"
"I won't love you anymore if you don't let me"
“Everyone is doing it!”
“We have had sex already, so you can’t say no now.”
1-5. Be safe at parties or at bars.
You are not to blame if you get raped, even if you are drunk or high. However, some people may use alcohol and drugs to take advantage of you. To protect yourself from people who might try to take advantage of you, don’t alter your state of mind around people you don't know well or trust. If you go out with friends, you can increase your safety by:
Always going out with friends. Do not go to parties or bars by yourself.
Pouring your own drinks (or watching them being poured).
Never leaving your drink unattended.
Not accepting drinks from strangers.
Limiting yourself to only a few drinks.
Having a trusted friend take you home if you start to get too drunk. Do not allow someone you just met to walk you home, even if he or she seems like a nice person.
2. Sticking to a Decision to Be Abstinent
2-1. Determine not to have sex.
Before you’re ever in a situation where you need to think about not having sex, you need to make up your mind that not having sex is definitely what you want to do. It is very easy to blur the line between “yes” and “no” in the heat of the moment.
Decide why you don’t want to have sex and keep that at the front of your mind. Is it because you want to wait until marriage? You don’t want to get pregnant? You don’t want to risk getting an STD? Having a specific goal in mind will keep you from giving into pressure.
2-2. Make a pledge not to have sex.
There are groups of people who make abstinence their goal, and they provide materials and items that can help you stay motivated. Being part of a larger organization can help you remember your goal when you are tempted to give in to pressure.
Organizations like True Love Waits even have rings you can purchase as a daily visual reminder, also called a “purity ring.”
2-3. Build a support network.
When you determine that you aren’t going to have sex, it is important to have people you can look to for support. These people can be your family, close friends, mentors, teachers, coaches, anyone who has influence over you and whom you feel comfortable sharing this decision with.
Support networks also have the benefit of helping you feel like you belong and feel secure, things that you need if you are going to maintain your decision to avoid pressure to have sex.
2-4. Tell others of your decision.
Tell the person you are dating or might date before you get very close. This way you may avoid being pressured altogether. If you are ever pressured, you can back out of the situation without them feeling rejected.
If you decide while dating someone that you don’t want to have sex, you should tell them right away.
3. Staying Out of Sexual Situations
3-1. Set firm boundaries.
Once you have decided not to have sex, you will need to set clear boundaries with anyone who might try to pressure you. Setting clear boundaries can demonstrate your assertiveness and help you to avoid situations where you might be pressured into sex. If you do end up in a situation where you are being pressured, then your boundaries can help you to resist the pressure. Some things you can do to set your boundaries include:
Identifying your reasons for wanting to abstain from sex. Why do you want to set boundaries about sex? For example, do you want to wait until you fall in love? Do you have concerns about getting pregnant or getting an STD? Or, do you simply not feel comfortable about being sexually active?
Affirm your decision. You can increase your confidence in your decision by creating a self-affirmation and stating it out loud. For example, you might say something like, “It’s his decision if he is ready to be sexually active, but I have the right to decide what I do with my body. I do not want to have sex yet because of the risk of becoming pregnant or getting a disease. If that bothers him, then that is his problem, not mine.”
Keep in mind that you may feel some discomfort or other negative emotions about setting this boundary and that is normal. These feelings are only temporary and they will pass.
3-2. Stay in groups of friends.
One way to make sure you’re never alone with someone who might pressure you to have sex is to go out in groups of friends or on double dates. Pick some friends to hang out with on a regular basis so that you always have them available if someone wants to date you.
For example, if someone asks you out and you are not sure if you want to be alone with him yet, then you might say something like, “That sounds fun, but I have plans with Sara on Friday night. Do you want to ask Rick to go to and make this a double date?”
3-3. Take a chaperone.
If you don’t want to drag along all your friends on a date, in order to avoid being one on one you can bring just one person, called a chaperone. This person’s presence can keep your date from pressuring you to have sex.
This could be a parent, a respected adult, even just a good friend.
4. Getting Out of Sexual Situations
4-1. Trust your instincts.
You may have unexpectedly entered a situation where you are being pressured to have sex. Pay attention to your feel and keep in mind that you can always walk away if things seem to be moving too fast for you.
Look for signs like clothes coming off, dry humping, hands under clothes, and kissing other parts of the body besides the mouth.
You don’t have to offer any explanation. You can just say, “No,” and leave right away if you are uncomfortable. Pay attention to feelings of general discomfort or guilt to help you decide if you want to stop or not.
4-2. Listen for pressuring terminology.
Listen to what the other person is saying to determine if they are trying to charm you into sex. Phrases like, “I’ll only love you if you do it,” and “Nothing bad will happen,” or even, if you’re a girl, “You won’t get pregnant,” are red flags that you need to get out of there.
4-3. Say no in a clear, firm way.
Once you realize you are being pressured to have sex, don’t be afraid to speak up. Say “no” to the other person very clearly. Practice saying “no” out loud in the mirror so that you are ready to say “no” in a sexually compromising situation. Just saying “No” is fine, but you can also say:
“No. I care about you and I want to get to know you better.”
“No, and if you really care about me then you should be willing to wait.”
“No. I am concerned about the risk of becoming pregnant or getting an infection.”
4-4. Push the other person away.
When you sense that someone is trying to have sex with you by making physical motions, push them away. For example, if you’re kissing someone and they grab your private parts, gently push their chest away. They should understand this signal.
If they don’t take the hint, push harder until their body is not touching yours and clearly say “stop!” in a loud, clear tone.
Carry a rape whistle and pepper spray on your keychain in case the person you are pushing away does not respect your decision.
4-5. Get out.
Once you have pushed the other person away from your physical body, it is time to get out of the situation. This is especially important to do if the other person insists on disrespecting your wishes.
Tips
Don't feel bad about not wanting sex! Other people may make fun of your decision, but don’t let that get to you. Stand strong in your decision and others will have respect for you.
Respect yourself by avoiding people who are going to pressure you. You don’t have to date men or women who don’t respect your decision not to have sex in order to feel good about yourself.
Warnings
Always tell someone when you are being sexually harassed or pressured to have sex on a daily basis. If your boss is pressuring you to have sex, for example, tell someone who is their boss about it, or quit your job.
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Recognizing Sexual Coercion\\n1-1. Remember that you have a right to say no.\\nYour body belongs to you alone. You are in control of how it is treated, and if you decide you don't want to have sex with someone, you have the full right to say no. Sex is a very intimate act, and if you decide not to go through with it, stand up for what you feel is right for your body.\\nDo not be afraid of rejection. It can be tempting to believe someone who is trying to get sex from you, that \\\"they will never love you again\\\" or \\\"they will never talk to you again.\\\" This is manipulation and control, and no one should have to be subjected to it.\\nSomeone who would treat you this way does not deserve to be close to you anyway. No one who truly cares about you should ever pressure you like this.\\nWhen you stand up for your right to say no, you are demanding to be respected. It is harder to take advantage of someone when they are demanding respect.\\n1-2. Understand the definition of rape.\\nRape can occur on the street and at parties, but it can also occur inside a relationship. The definition of rape is \\\"having sex with an individual without his or her consent.\\\" Simply put, if you are forced to have sex when you don't want to, you have been raped.\\nReflect on whether or not physical force was used. If physical force of any kind was used to get you to have sex, then it is considered rape.\\nDon’t disregard the possibility that you were raped because there was no physical violence. For example, you may have had sex with someone because you were fearful about what the person might have done if you said no. Or, you might have had sex while under the influence of a powerful drug and not even remember what happened. These situations are still considered rape.\\nConsider the ages of both parties. If an adult has sex with someone under the age of consent, then it is still rape because the person under the age of consent does not have the legal right to consent to sex. For example, if a 15 year old has sex with a 21 year old, then the 21 year old would be guilty of rape.\\n1-3. Realize the way you should be treated.\\nBasic human rights include the right to equality, the right to life, and the right to freedom from torture and degrading treatment. Someone's treatment of you should at least include these basic rights.\\nOther basic human rights include a right to liberty and personal security. If someone is pressuring you to have sex when you don't want it, this threatens both.\\nSexual coercion is also rape. If someone is coercing you, or pushing you to have sex by using force or threats, this violates your basic human rights.\\nYou also have the right to not tolerate rape culture, which is when the severity of sexual violence is downplayed and even framed as acceptable. This can take many forms including sexually explicit jokes, glamorous depictions of violence against women, objectification of the female body, and blaming victims of rape for what happened to them.\\n1-4. Recognize common pressure tactics.\\nYou need to be able to tell when someone is attempting to pressure you into sex so that you can act. Some tactics can appeal to your insecurities and make you feel bad about yourself, such as by putting you down or using guilt to coerce you into sex. Other tactics may include the use of physical pressure, such as by restraining you in some way, or by changing your state of mind with drugs or alcohol. Common phrases you might hear include:\\n\\\"I can't help myself\\\"\\n\\\"You shouldn't have worn that outfit\\\"\\n\\\"This is the way I can show you my love\\\"\\n\\\"I won't love you anymore if you don't let me\\\"\\n“Everyone is doing it!”\\n“We have had sex already, so you can’t say no now.”\\n1-5. Be safe at parties or at bars.\\nYou are not to blame if you get raped, even if you are drunk or high. However, some people may use alcohol and drugs to take advantage of you. To protect yourself from people who might try to take advantage of you, don’t alter your state of mind around people you don't know well or trust. If you go out with friends, you can increase your safety by:\\nAlways going out with friends. Do not go to parties or bars by yourself.\\nPouring your own drinks (or watching them being poured).\\nNever leaving your drink unattended.\\nNot accepting drinks from strangers.\\nLimiting yourself to only a few drinks.\\nHaving a trusted friend take you home if you start to get too drunk. Do not allow someone you just met to walk you home, even if he or she seems like a nice person.\\n2. Sticking to a Decision to Be Abstinent\\n2-1. Determine not to have sex.\\nBefore you’re ever in a situation where you need to think about not having sex, you need to make up your mind that not having sex is definitely what you want to do. It is very easy to blur the line between “yes” and “no” in the heat of the moment.\\nDecide why you don’t want to have sex and keep that at the front of your mind. Is it because you want to wait until marriage? You don’t want to get pregnant? You don’t want to risk getting an STD? Having a specific goal in mind will keep you from giving into pressure.\\n2-2. Make a pledge not to have sex.\\nThere are groups of people who make abstinence their goal, and they provide materials and items that can help you stay motivated. Being part of a larger organization can help you remember your goal when you are tempted to give in to pressure.\\nOrganizations like True Love Waits even have rings you can purchase as a daily visual reminder, also called a “purity ring.”\\n2-3. Build a support network.\\nWhen you determine that you aren’t going to have sex, it is important to have people you can look to for support. These people can be your family, close friends, mentors, teachers, coaches, anyone who has influence over you and whom you feel comfortable sharing this decision with.\\nSupport networks also have the benefit of helping you feel like you belong and feel secure, things that you need if you are going to maintain your decision to avoid pressure to have sex.\\n2-4. Tell others of your decision.\\nTell the person you are dating or might date before you get very close. This way you may avoid being pressured altogether. If you are ever pressured, you can back out of the situation without them feeling rejected.\\nIf you decide while dating someone that you don’t want to have sex, you should tell them right away.\\n3. Staying Out of Sexual Situations\\n3-1. Set firm boundaries.\\nOnce you have decided not to have sex, you will need to set clear boundaries with anyone who might try to pressure you. Setting clear boundaries can demonstrate your assertiveness and help you to avoid situations where you might be pressured into sex. If you do end up in a situation where you are being pressured, then your boundaries can help you to resist the pressure. Some things you can do to set your boundaries include:\\nIdentifying your reasons for wanting to abstain from sex. Why do you want to set boundaries about sex? For example, do you want to wait until you fall in love? Do you have concerns about getting pregnant or getting an STD? Or, do you simply not feel comfortable about being sexually active?\\nAffirm your decision. You can increase your confidence in your decision by creating a self-affirmation and stating it out loud. For example, you might say something like, “It’s his decision if he is ready to be sexually active, but I have the right to decide what I do with my body. I do not want to have sex yet because of the risk of becoming pregnant or getting a disease. If that bothers him, then that is his problem, not mine.”\\nKeep in mind that you may feel some discomfort or other negative emotions about setting this boundary and that is normal. These feelings are only temporary and they will pass.\\n3-2. Stay in groups of friends.\\nOne way to make sure you’re never alone with someone who might pressure you to have sex is to go out in groups of friends or on double dates. Pick some friends to hang out with on a regular basis so that you always have them available if someone wants to date you.\\nFor example, if someone asks you out and you are not sure if you want to be alone with him yet, then you might say something like, “That sounds fun, but I have plans with Sara on Friday night. Do you want to ask Rick to go to and make this a double date?”\\n3-3. Take a chaperone.\\nIf you don’t want to drag along all your friends on a date, in order to avoid being one on one you can bring just one person, called a chaperone. This person’s presence can keep your date from pressuring you to have sex.\\nThis could be a parent, a respected adult, even just a good friend.\\n4. Getting Out of Sexual Situations\\n4-1. Trust your instincts.\\nYou may have unexpectedly entered a situation where you are being pressured to have sex. Pay attention to your feel and keep in mind that you can always walk away if things seem to be moving too fast for you.\\nLook for signs like clothes coming off, dry humping, hands under clothes, and kissing other parts of the body besides the mouth.\\nYou don’t have to offer any explanation. You can just say, “No,” and leave right away if you are uncomfortable. Pay attention to feelings of general discomfort or guilt to help you decide if you want to stop or not.\\n4-2. Listen for pressuring terminology.\\nListen to what the other person is saying to determine if they are trying to charm you into sex. Phrases like, “I’ll only love you if you do it,” and “Nothing bad will happen,” or even, if you’re a girl, “You won’t get pregnant,” are red flags that you need to get out of there.\\n4-3. Say no in a clear, firm way.\\nOnce you realize you are being pressured to have sex, don’t be afraid to speak up. Say “no” to the other person very clearly. Practice saying “no” out loud in the mirror so that you are ready to say “no” in a sexually compromising situation. Just saying “No” is fine, but you can also say:\\n“No. I care about you and I want to get to know you better.”\\n“No, and if you really care about me then you should be willing to wait.”\\n“No. I am concerned about the risk of becoming pregnant or getting an infection.”\\n4-4. Push the other person away.\\nWhen you sense that someone is trying to have sex with you by making physical motions, push them away. For example, if you’re kissing someone and they grab your private parts, gently push their chest away. They should understand this signal.\\nIf they don’t take the hint, push harder until their body is not touching yours and clearly say “stop!” in a loud, clear tone.\\nCarry a rape whistle and pepper spray on your keychain in case the person you are pushing away does not respect your decision.\\n4-5. Get out.\\nOnce you have pushed the other person away from your physical body, it is time to get out of the situation. This is especially important to do if the other person insists on disrespecting your wishes.\\nTips\\nDon't feel bad about not wanting sex! Other people may make fun of your decision, but don’t let that get to you. Stand strong in your decision and others will have respect for you.\\nRespect yourself by avoiding people who are going to pressure you. You don’t have to date men or women who don’t respect your decision not to have sex in order to feel good about yourself.\\nWarnings\\nAlways tell someone when you are being sexually harassed or pressured to have sex on a daily basis. If your boss is pressuring you to have sex, for example, tell someone who is their boss about it, or quit your job.\\n\", \"简要回答\": \"Sex is a basic part of human existence, but it has its place. While many people are flippant about having sex, others are very particular, as they should be. In fact, there are times when you don’t want to have sex at all—and that's ok! Here are some ways to avoid being pressured to have sex, whether you’ve told the other person your decision to abstain from sex or not.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Recognizing Sexual Coercion\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remember that you have a right to say no.\", \"描述\": \"Your body belongs to you alone. You are in control of how it is treated, and if you decide you don't want to have sex with someone, you have the full right to say no. Sex is a very intimate act, and if you decide not to go through with it, stand up for what you feel is right for your body.\\nDo not be afraid of rejection. It can be tempting to believe someone who is trying to get sex from you, that \\\"they will never love you again\\\" or \\\"they will never talk to you again.\\\" This is manipulation and control, and no one should have to be subjected to it.\\nSomeone who would treat you this way does not deserve to be close to you anyway. No one who truly cares about you should ever pressure you like this.\\nWhen you stand up for your right to say no, you are demanding to be respected. It is harder to take advantage of someone when they are demanding respect.\"}, {\"编号\": 2, \"标题\": \"Understand the definition of rape.\", \"描述\": \"Rape can occur on the street and at parties, but it can also occur inside a relationship. The definition of rape is \\\"having sex with an individual without his or her consent.\\\" Simply put, if you are forced to have sex when you don't want to, you have been raped.\\nReflect on whether or not physical force was used. If physical force of any kind was used to get you to have sex, then it is considered rape.\\nDon’t disregard the possibility that you were raped because there was no physical violence. For example, you may have had sex with someone because you were fearful about what the person might have done if you said no. Or, you might have had sex while under the influence of a powerful drug and not even remember what happened. These situations are still considered rape.\\nConsider the ages of both parties. If an adult has sex with someone under the age of consent, then it is still rape because the person under the age of consent does not have the legal right to consent to sex. For example, if a 15 year old has sex with a 21 year old, then the 21 year old would be guilty of rape.\"}, {\"编号\": 3, \"标题\": \"Realize the way you should be treated.\", \"描述\": \"Basic human rights include the right to equality, the right to life, and the right to freedom from torture and degrading treatment. Someone's treatment of you should at least include these basic rights.\\nOther basic human rights include a right to liberty and personal security. If someone is pressuring you to have sex when you don't want it, this threatens both.\\nSexual coercion is also rape. If someone is coercing you, or pushing you to have sex by using force or threats, this violates your basic human rights.\\nYou also have the right to not tolerate rape culture, which is when the severity of sexual violence is downplayed and even framed as acceptable. This can take many forms including sexually explicit jokes, glamorous depictions of violence against women, objectification of the female body, and blaming victims of rape for what happened to them.\"}, {\"编号\": 4, \"标题\": \"Recognize common pressure tactics.\", \"描述\": \"You need to be able to tell when someone is attempting to pressure you into sex so that you can act. Some tactics can appeal to your insecurities and make you feel bad about yourself, such as by putting you down or using guilt to coerce you into sex. Other tactics may include the use of physical pressure, such as by restraining you in some way, or by changing your state of mind with drugs or alcohol. Common phrases you might hear include:\\n\\\"I can't help myself\\\"\\n\\\"You shouldn't have worn that outfit\\\"\\n\\\"This is the way I can show you my love\\\"\\n\\\"I won't love you anymore if you don't let me\\\"\\n“Everyone is doing it!”\\n“We have had sex already, so you can’t say no now.”\"}, {\"编号\": 5, \"标题\": \"Be safe at parties or at bars.\", \"描述\": \"You are not to blame if you get raped, even if you are drunk or high. However, some people may use alcohol and drugs to take advantage of you. To protect yourself from people who might try to take advantage of you, don’t alter your state of mind around people you don't know well or trust. If you go out with friends, you can increase your safety by:\\nAlways going out with friends. Do not go to parties or bars by yourself.\\nPouring your own drinks (or watching them being poured).\\nNever leaving your drink unattended.\\nNot accepting drinks from strangers.\\nLimiting yourself to only a few drinks.\\nHaving a trusted friend take you home if you start to get too drunk. Do not allow someone you just met to walk you home, even if he or she seems like a nice person.\"}]}, {\"编号\": 2, \"标题\": \"Sticking to a Decision to Be Abstinent\", \"步骤\": [{\"编号\": 1, \"标题\": \"Determine not to have sex.\", \"描述\": \"Before you’re ever in a situation where you need to think about not having sex, you need to make up your mind that not having sex is definitely what you want to do. It is very easy to blur the line between “yes” and “no” in the heat of the moment.\\nDecide why you don’t want to have sex and keep that at the front of your mind. Is it because you want to wait until marriage? You don’t want to get pregnant? You don’t want to risk getting an STD? Having a specific goal in mind will keep you from giving into pressure.\"}, {\"编号\": 2, \"标题\": \"Make a pledge not to have sex.\", \"描述\": \"There are groups of people who make abstinence their goal, and they provide materials and items that can help you stay motivated. Being part of a larger organization can help you remember your goal when you are tempted to give in to pressure.\\nOrganizations like True Love Waits even have rings you can purchase as a daily visual reminder, also called a “purity ring.”\"}, {\"编号\": 3, \"标题\": \"Build a support network.\", \"描述\": \"When you determine that you aren’t going to have sex, it is important to have people you can look to for support. These people can be your family, close friends, mentors, teachers, coaches, anyone who has influence over you and whom you feel comfortable sharing this decision with.\\nSupport networks also have the benefit of helping you feel like you belong and feel secure, things that you need if you are going to maintain your decision to avoid pressure to have sex.\"}, {\"编号\": 4, \"标题\": \"Tell others of your decision.\", \"描述\": \"Tell the person you are dating or might date before you get very close. This way you may avoid being pressured altogether. If you are ever pressured, you can back out of the situation without them feeling rejected.\\nIf you decide while dating someone that you don’t want to have sex, you should tell them right away.\"}]}, {\"编号\": 3, \"标题\": \"Staying Out of Sexual Situations\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set firm boundaries.\", \"描述\": \"Once you have decided not to have sex, you will need to set clear boundaries with anyone who might try to pressure you. Setting clear boundaries can demonstrate your assertiveness and help you to avoid situations where you might be pressured into sex. If you do end up in a situation where you are being pressured, then your boundaries can help you to resist the pressure. Some things you can do to set your boundaries include:\\nIdentifying your reasons for wanting to abstain from sex. Why do you want to set boundaries about sex? For example, do you want to wait until you fall in love? Do you have concerns about getting pregnant or getting an STD? Or, do you simply not feel comfortable about being sexually active?\\nAffirm your decision. You can increase your confidence in your decision by creating a self-affirmation and stating it out loud. For example, you might say something like, “It’s his decision if he is ready to be sexually active, but I have the right to decide what I do with my body. I do not want to have sex yet because of the risk of becoming pregnant or getting a disease. If that bothers him, then that is his problem, not mine.”\\nKeep in mind that you may feel some discomfort or other negative emotions about setting this boundary and that is normal. These feelings are only temporary and they will pass.\"}, {\"编号\": 2, \"标题\": \"Stay in groups of friends.\", \"描述\": \"One way to make sure you’re never alone with someone who might pressure you to have sex is to go out in groups of friends or on double dates. Pick some friends to hang out with on a regular basis so that you always have them available if someone wants to date you.\\nFor example, if someone asks you out and you are not sure if you want to be alone with him yet, then you might say something like, “That sounds fun, but I have plans with Sara on Friday night. Do you want to ask Rick to go to and make this a double date?”\"}, {\"编号\": 3, \"标题\": \"Take a chaperone.\", \"描述\": \"If you don’t want to drag along all your friends on a date, in order to avoid being one on one you can bring just one person, called a chaperone. This person’s presence can keep your date from pressuring you to have sex.\\nThis could be a parent, a respected adult, even just a good friend.\"}]}, {\"编号\": 4, \"标题\": \"Getting Out of Sexual Situations\", \"步骤\": [{\"编号\": 1, \"标题\": \"Trust your instincts.\", \"描述\": \"You may have unexpectedly entered a situation where you are being pressured to have sex. Pay attention to your feel and keep in mind that you can always walk away if things seem to be moving too fast for you.\\nLook for signs like clothes coming off, dry humping, hands under clothes, and kissing other parts of the body besides the mouth.\\nYou don’t have to offer any explanation. You can just say, “No,” and leave right away if you are uncomfortable. Pay attention to feelings of general discomfort or guilt to help you decide if you want to stop or not.\"}, {\"编号\": 2, \"标题\": \"Listen for pressuring terminology.\", \"描述\": \"Listen to what the other person is saying to determine if they are trying to charm you into sex. Phrases like, “I’ll only love you if you do it,” and “Nothing bad will happen,” or even, if you’re a girl, “You won’t get pregnant,” are red flags that you need to get out of there.\"}, {\"编号\": 3, \"标题\": \"Say no in a clear, firm way.\", \"描述\": \"Once you realize you are being pressured to have sex, don’t be afraid to speak up. Say “no” to the other person very clearly. Practice saying “no” out loud in the mirror so that you are ready to say “no” in a sexually compromising situation. Just saying “No” is fine, but you can also say:\\n“No. I care about you and I want to get to know you better.”\\n“No, and if you really care about me then you should be willing to wait.”\\n“No. I am concerned about the risk of becoming pregnant or getting an infection.”\"}, {\"编号\": 4, \"标题\": \"Push the other person away.\", \"描述\": \"When you sense that someone is trying to have sex with you by making physical motions, push them away. For example, if you’re kissing someone and they grab your private parts, gently push their chest away. They should understand this signal.\\nIf they don’t take the hint, push harder until their body is not touching yours and clearly say “stop!” in a loud, clear tone.\\nCarry a rape whistle and pepper spray on your keychain in case the person you are pushing away does not respect your decision.\"}, {\"编号\": 5, \"标题\": \"Get out.\", \"描述\": \"Once you have pushed the other person away from your physical body, it is time to get out of the situation. This is especially important to do if the other person insists on disrespecting your wishes.\"}], \"小提示\": [\"Don't feel bad about not wanting sex! Other people may make fun of your decision, but don’t let that get to you. Stand strong in your decision and others will have respect for you.\\n\", \"Respect yourself by avoiding people who are going to pressure you. You don’t have to date men or women who don’t respect your decision not to have sex in order to feel good about yourself.\\n\"], \"注意事项\": [\"Always tell someone when you are being sexually harassed or pressured to have sex on a daily basis. If your boss is pressuring you to have sex, for example, tell someone who is their boss about it, or quit your job.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
2,921 | How to Avoid Being Punished with Bad Grades | 1. Talking to Your Parents
1-1. Be upfront
If you got a bad grade on a test or on your report card, be proactive. This can help you avoid punishment. Your parents want you to be successful in school. If you tell them that you're honestly struggling, they'll be more likely to want to look for a solution than try to punish you.
You may know your parents will find out about your grades soon. You may be getting a progress report, for example, or parent-teacher conferences may be coming up. If this is the case, give your parents a warning ahead of time. Say something like, "Mom, Dad, I wanted to be honest with you. I'm really struggling in algebra and my semester grade isn't what it should be."
When telling your parents about your grades, pick a good time to talk. Choose a time when your parents are free and there are no external time constraints. A Wednesday night when everyone's done with work and school, for example, is a great time to bring up the issue of your grades.
Honesty is the best policy here. Tell your parents that you're struggling in a certain subject. If you know your exact grade, tell them. Do not try to obscure the truth. For example, if you're getting a D in chemistry, do not say, "My chemistry grade is kind of on the low side." Instead, say something like, "I'm getting a D in chemistry and I thought I should let you know."
1-2. Explain why your grades are slipping.
If you got a poor grade, there may be a reason for this. It may be that you were legitimately struggling, in which case your parents are unlikely to respond with punishment. However, even if your poor grade was due to irresponsibility on your part, confessing to your negligence may help evade punishment. The point of punishment is to teach responsibility. If you already understand your mistake, and want to do better, your parents may not feel the need to punish you.
If you're genuinely struggling, say so. Also, highlight how you did genuinely try in a course. For example, you may simply not be doing well in algebra. Point out how often you study and how you always do your homework. Your parents will see you're trying, and may respond by trying to get you a tutor rather than punishing you.
If you slipped up, however, admit it outright. Ultimately, your parents want to see you learn from your mistakes so you do not repeat them. If your D on a test is because you stayed up too late playing video games, admit this and promise to do better in the future. If you've already learned your lesson, your parents may not feel the need to punish you.
1-3. Offer to talk to your teacher.
If you're already willing to make the effort to change, your parents will be less likely to punish you. Offer to talk to your teacher in order to prevent your grades from slipping further. Remember, you want to make your parents feel like punishment would not be helpful at this point. Promising to speak to your teacher shows that you're handling the situation with maturity and already taking steps to change. It would be unnecessary to put more pressure on you at this point.
1-4. Ask for help working towards a solution.
The more maturity you show, the better. If you go into a conversation angry, expecting your parents to be mad, you're creating a problem. However, if you go into a conversation eager to find a solution, you'll be able to smooth things over and evade punishment. Your parents are invested in seeing you succeed. Ask them to help you work on your grades.
Be as mature about things as you can. A little flattery can also help. For example, say something like, "I know I screwed up, and you and Mom raised me better. You guys are super responsible. Maybe you can teach me how to do better."
Offer to go along with whatever your parents want in the future. For example, your parents may request that you show them your homework when you finish it. They also may want to meet with your teacher regularly. While these regulations may feel stressful or embarrassing, go along with them. If you're cooperative about fixing the problem, you'll avoid getting punished.
1-5. Recognize an abusive response.
It's normal for your parents to be upset or frustrated over a bad report card. However, an extreme response can constitute abuse. If you're in an abusive situation at home, it's important you recognize abuse so you can seek help.
Physical abuse involves a parent beating, kicking, hitting, or otherwise hurting you. Your parents may feel physical abuse is a normal or appropriate response to what they perceive as bad behavior. They may believe in a "tough love" route to discipline. Understand that physical violence is never okay. It is not normal and it is not something all parents do. If you are being physically harmed, this constitutes abuse.
Abuse can also be verbal or emotional. All parents lose their tempter at some point, and may yell on occasion if frustrated. However, if yelling becomes very loud, and is coupled by foul language, name calling, or threats, this is emotional abuse. Your parent, for example, may threaten to kick you out or abandon you when you present a poor report card. Emotional abuse is not normal and can be very damaging to your self-image.
2. Addressing the Issue
2-1. Show you're responsible.
After confessing about your bad grades, make an effort to show how responsible you are. If your parents see you're taking the setback as an incentive to change, they'll be less likely to respond with punishment.
Start keeping your parents up-to-date on your grades. Show them your graded assignments, tests, and quizzes. If you get regular progress reports, show these reports to your parents without prompting.
Keep your parents up-to-date on the progress you've made. Do not just say you'll talk to your teacher. Actually talk to him or her and, after the conversation has occurred, report back to your parents. Tell them what your teacher said and any suggestion he or she gave for improvement.
2-2. Develop a plan to bring your grades up.
You can avoid punishment by being willing to work on the problem with your parents mutually. Together, talk about ways you can work on bringing your grades up to standard.
A lot of your plan depends on why your grades were low. If you were genuinely struggling, a tutor may help. You also may want to ask your teacher for help on an assignment.
If you slipped up due to irresponsibility, you can take steps to be a better student. Promise your parents you'll always do your homework after school. Set a bedtime for yourself and stick to it. Write down assignments ahead of time so you do not forget them.
2-3. Let your parents know about any personal issues that are affecting your grades.
There are many reasons your grades may have slipped. If you are having personal problems that are affecting your grades, let your parents know. They will want to help you get through difficult times and want to offer you suggestions on how to fix any issues affecting your studies.
Depression is a common problem in teenagers that can affect grades. If you've been feeling low lately, suffering mood swings, are having thoughts of death or suicide, and have lost interest in certain activities, you may be experiencing depression. Talking to a therapist to address the issue can help. Let your parents know if you're worried you may be depressed.
Attention Deficit Disorder can also cause a slip in your grades. ADD is marked by irritability, an inability to concentrate, and poor decision-making skills. If you think you may have ADD, talk to your parents about getting diagnosed so you can get the treatment you need to get back on track in school.
If you're having any personal problems, such as getting bullied in school, you should also let your parents know about this. This can also affect study habits.
2-4. Seek help from another adult in the event of abuse.
If you're in an abusive situation, it can be very difficult to talk through things with your parents. Your parents may be unwilling to listen or compromise. In this case, seek help from another adult.
A trusted adult can be another relative, like a grandparent, aunt, or uncle. You can also talk to your family doctor, if you get the opportunity to speak to the doctor alone. A teacher or guidance counselor at your school can also help.
In the event you cannot think of anyone to talk to yourself, you can contact Childhelp. This is a non-profit agency dedicated to helping children in abusive situations. You can call at 1-800-4-A-CHILD (1-800-422-4453). If you're not comfortable calling in your home, you can ask to use a friend's phone or even try to find a pay phone.
3. Moving Forward
3-1. Improve your study habits.
Once you and your parents have worked things out, try to do better moving forward. You can prevent getting punished for bad grades by keeping your grades reasonably high. To do so, work on bettering your study habits.
Improve your organizational skills. Use a weekly planner or calendar to keep track of upcoming tests and quizzes. Try to have different binders or folders for notes for your various classes.
Study in a location free of distractions, like a coffee shop or library. Turn off your cellphone and other electronics before studying. Bring all the materials you need with you when you go to study.
Study in short intervals. Trying to cram too much in one session can be daunting. Study in 40 to 50 minute blocks, taking 5 to 10 minute breaks in-between.
3-2. Keep up with your homework.
You should also strive to keep up with your homework, as homework assignments go towards your overall grade. Try to do your homework after school each day, before you engage in any fun activities like seeing friends or playing video games. You should also be upfront with your parents about your homework, letting them know what is due and when.
You can also write down homework assignments in your calendar or planner to make sure you remember to do them on time.
3-3. Ask your teacher for regular progress reports.
Transparency is important to evade punishment. If your parents are concerned about your grades, they will want to keep track of your progress. Talk to your teacher about getting regular progress reports detailing how you're doing in a particular class. You can bring these home to your parents to show them evidence that you're working on keeping your grades up.
3-4. Report abuse.
Abuse needs to be reported. Hopefully, you'll have recruited the help of a trusted adult who can help you alert the authorities of the situation. You may have to report what's been happening to a police officer, therapist, or another authority figure. It can be emotionally devastating to report abuse, but it's worth it for your own health and well-being.
How things will unfold after abuse is reported depends on your situation. You may be temporarily placed in a foster home or have to stay with relatives. Your parents may be required to attend counseling to work through certain issues.
The experience of reporting abuse is very stressful. However, remember that abusive situations are not sustainable longterm. It's necessary for you and your parents to get professional help in the event abuse is occurring.
Tips
Look at your bad grade as a sign to improve, rather than shaming yourself for it. Having a positive and being kind to yourself is a great way to show your parents that you’re mature.
Warnings
Do not attempt to lie about your grades. If you're genuinely struggling in school, your parents are there to help. Lying about the problem will only make it worse.
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Talking to Your Parents\\n1-1. Be upfront\\nIf you got a bad grade on a test or on your report card, be proactive. This can help you avoid punishment. Your parents want you to be successful in school. If you tell them that you're honestly struggling, they'll be more likely to want to look for a solution than try to punish you.\\nYou may know your parents will find out about your grades soon. You may be getting a progress report, for example, or parent-teacher conferences may be coming up. If this is the case, give your parents a warning ahead of time. Say something like, \\\"Mom, Dad, I wanted to be honest with you. I'm really struggling in algebra and my semester grade isn't what it should be.\\\"\\nWhen telling your parents about your grades, pick a good time to talk. Choose a time when your parents are free and there are no external time constraints. A Wednesday night when everyone's done with work and school, for example, is a great time to bring up the issue of your grades.\\nHonesty is the best policy here. Tell your parents that you're struggling in a certain subject. If you know your exact grade, tell them. Do not try to obscure the truth. For example, if you're getting a D in chemistry, do not say, \\\"My chemistry grade is kind of on the low side.\\\" Instead, say something like, \\\"I'm getting a D in chemistry and I thought I should let you know.\\\"\\n1-2. Explain why your grades are slipping.\\nIf you got a poor grade, there may be a reason for this. It may be that you were legitimately struggling, in which case your parents are unlikely to respond with punishment. However, even if your poor grade was due to irresponsibility on your part, confessing to your negligence may help evade punishment. The point of punishment is to teach responsibility. If you already understand your mistake, and want to do better, your parents may not feel the need to punish you.\\nIf you're genuinely struggling, say so. Also, highlight how you did genuinely try in a course. For example, you may simply not be doing well in algebra. Point out how often you study and how you always do your homework. Your parents will see you're trying, and may respond by trying to get you a tutor rather than punishing you.\\nIf you slipped up, however, admit it outright. Ultimately, your parents want to see you learn from your mistakes so you do not repeat them. If your D on a test is because you stayed up too late playing video games, admit this and promise to do better in the future. If you've already learned your lesson, your parents may not feel the need to punish you.\\n1-3. Offer to talk to your teacher.\\nIf you're already willing to make the effort to change, your parents will be less likely to punish you. Offer to talk to your teacher in order to prevent your grades from slipping further. Remember, you want to make your parents feel like punishment would not be helpful at this point. Promising to speak to your teacher shows that you're handling the situation with maturity and already taking steps to change. It would be unnecessary to put more pressure on you at this point.\\n1-4. Ask for help working towards a solution.\\nThe more maturity you show, the better. If you go into a conversation angry, expecting your parents to be mad, you're creating a problem. However, if you go into a conversation eager to find a solution, you'll be able to smooth things over and evade punishment. Your parents are invested in seeing you succeed. Ask them to help you work on your grades.\\nBe as mature about things as you can. A little flattery can also help. For example, say something like, \\\"I know I screwed up, and you and Mom raised me better. You guys are super responsible. Maybe you can teach me how to do better.\\\"\\nOffer to go along with whatever your parents want in the future. For example, your parents may request that you show them your homework when you finish it. They also may want to meet with your teacher regularly. While these regulations may feel stressful or embarrassing, go along with them. If you're cooperative about fixing the problem, you'll avoid getting punished.\\n1-5. Recognize an abusive response.\\nIt's normal for your parents to be upset or frustrated over a bad report card. However, an extreme response can constitute abuse. If you're in an abusive situation at home, it's important you recognize abuse so you can seek help.\\nPhysical abuse involves a parent beating, kicking, hitting, or otherwise hurting you. Your parents may feel physical abuse is a normal or appropriate response to what they perceive as bad behavior. They may believe in a \\\"tough love\\\" route to discipline. Understand that physical violence is never okay. It is not normal and it is not something all parents do. If you are being physically harmed, this constitutes abuse.\\nAbuse can also be verbal or emotional. All parents lose their tempter at some point, and may yell on occasion if frustrated. However, if yelling becomes very loud, and is coupled by foul language, name calling, or threats, this is emotional abuse. Your parent, for example, may threaten to kick you out or abandon you when you present a poor report card. Emotional abuse is not normal and can be very damaging to your self-image.\\n2. Addressing the Issue\\n2-1. Show you're responsible.\\nAfter confessing about your bad grades, make an effort to show how responsible you are. If your parents see you're taking the setback as an incentive to change, they'll be less likely to respond with punishment.\\nStart keeping your parents up-to-date on your grades. Show them your graded assignments, tests, and quizzes. If you get regular progress reports, show these reports to your parents without prompting.\\nKeep your parents up-to-date on the progress you've made. Do not just say you'll talk to your teacher. Actually talk to him or her and, after the conversation has occurred, report back to your parents. Tell them what your teacher said and any suggestion he or she gave for improvement.\\n2-2. Develop a plan to bring your grades up.\\nYou can avoid punishment by being willing to work on the problem with your parents mutually. Together, talk about ways you can work on bringing your grades up to standard.\\nA lot of your plan depends on why your grades were low. If you were genuinely struggling, a tutor may help. You also may want to ask your teacher for help on an assignment.\\nIf you slipped up due to irresponsibility, you can take steps to be a better student. Promise your parents you'll always do your homework after school. Set a bedtime for yourself and stick to it. Write down assignments ahead of time so you do not forget them.\\n2-3. Let your parents know about any personal issues that are affecting your grades.\\nThere are many reasons your grades may have slipped. If you are having personal problems that are affecting your grades, let your parents know. They will want to help you get through difficult times and want to offer you suggestions on how to fix any issues affecting your studies.\\nDepression is a common problem in teenagers that can affect grades. If you've been feeling low lately, suffering mood swings, are having thoughts of death or suicide, and have lost interest in certain activities, you may be experiencing depression. Talking to a therapist to address the issue can help. Let your parents know if you're worried you may be depressed.\\nAttention Deficit Disorder can also cause a slip in your grades. ADD is marked by irritability, an inability to concentrate, and poor decision-making skills. If you think you may have ADD, talk to your parents about getting diagnosed so you can get the treatment you need to get back on track in school.\\nIf you're having any personal problems, such as getting bullied in school, you should also let your parents know about this. This can also affect study habits.\\n2-4. Seek help from another adult in the event of abuse.\\nIf you're in an abusive situation, it can be very difficult to talk through things with your parents. Your parents may be unwilling to listen or compromise. In this case, seek help from another adult.\\nA trusted adult can be another relative, like a grandparent, aunt, or uncle. You can also talk to your family doctor, if you get the opportunity to speak to the doctor alone. A teacher or guidance counselor at your school can also help.\\nIn the event you cannot think of anyone to talk to yourself, you can contact Childhelp. This is a non-profit agency dedicated to helping children in abusive situations. You can call at 1-800-4-A-CHILD (1-800-422-4453). If you're not comfortable calling in your home, you can ask to use a friend's phone or even try to find a pay phone.\\n3. Moving Forward\\n3-1. Improve your study habits.\\nOnce you and your parents have worked things out, try to do better moving forward. You can prevent getting punished for bad grades by keeping your grades reasonably high. To do so, work on bettering your study habits.\\nImprove your organizational skills. Use a weekly planner or calendar to keep track of upcoming tests and quizzes. Try to have different binders or folders for notes for your various classes.\\nStudy in a location free of distractions, like a coffee shop or library. Turn off your cellphone and other electronics before studying. Bring all the materials you need with you when you go to study.\\nStudy in short intervals. Trying to cram too much in one session can be daunting. Study in 40 to 50 minute blocks, taking 5 to 10 minute breaks in-between.\\n3-2. Keep up with your homework.\\nYou should also strive to keep up with your homework, as homework assignments go towards your overall grade. Try to do your homework after school each day, before you engage in any fun activities like seeing friends or playing video games. You should also be upfront with your parents about your homework, letting them know what is due and when.\\nYou can also write down homework assignments in your calendar or planner to make sure you remember to do them on time.\\n3-3. Ask your teacher for regular progress reports.\\nTransparency is important to evade punishment. If your parents are concerned about your grades, they will want to keep track of your progress. Talk to your teacher about getting regular progress reports detailing how you're doing in a particular class. You can bring these home to your parents to show them evidence that you're working on keeping your grades up.\\n3-4. Report abuse.\\nAbuse needs to be reported. Hopefully, you'll have recruited the help of a trusted adult who can help you alert the authorities of the situation. You may have to report what's been happening to a police officer, therapist, or another authority figure. It can be emotionally devastating to report abuse, but it's worth it for your own health and well-being.\\nHow things will unfold after abuse is reported depends on your situation. You may be temporarily placed in a foster home or have to stay with relatives. Your parents may be required to attend counseling to work through certain issues.\\nThe experience of reporting abuse is very stressful. However, remember that abusive situations are not sustainable longterm. It's necessary for you and your parents to get professional help in the event abuse is occurring.\\nTips\\nLook at your bad grade as a sign to improve, rather than shaming yourself for it. Having a positive and being kind to yourself is a great way to show your parents that you’re mature.\\nWarnings\\nDo not attempt to lie about your grades. If you're genuinely struggling in school, your parents are there to help. Lying about the problem will only make it worse.\\n\", \"简要回答\": \"Bad grades can be a disappointment for many parents. Your parents want you to succeed academically and may be frustrated or let down if you bring home a bad report card. However, punishment is not usually an effective means of bringing your grades up. If your grades are low, be upfront with your parents about the problem. Be willing to work on a solution together. This will show you're taking action to prevent the problem, and your parents may feel punishment is unnecessary.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Talking to Your Parents\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be upfront\", \"描述\": \"If you got a bad grade on a test or on your report card, be proactive. This can help you avoid punishment. Your parents want you to be successful in school. If you tell them that you're honestly struggling, they'll be more likely to want to look for a solution than try to punish you.\\nYou may know your parents will find out about your grades soon. You may be getting a progress report, for example, or parent-teacher conferences may be coming up. If this is the case, give your parents a warning ahead of time. Say something like, \\\"Mom, Dad, I wanted to be honest with you. I'm really struggling in algebra and my semester grade isn't what it should be.\\\"\\nWhen telling your parents about your grades, pick a good time to talk. Choose a time when your parents are free and there are no external time constraints. A Wednesday night when everyone's done with work and school, for example, is a great time to bring up the issue of your grades.\\nHonesty is the best policy here. Tell your parents that you're struggling in a certain subject. If you know your exact grade, tell them. Do not try to obscure the truth. For example, if you're getting a D in chemistry, do not say, \\\"My chemistry grade is kind of on the low side.\\\" Instead, say something like, \\\"I'm getting a D in chemistry and I thought I should let you know.\\\"\"}, {\"编号\": 2, \"标题\": \"Explain why your grades are slipping.\", \"描述\": \"If you got a poor grade, there may be a reason for this. It may be that you were legitimately struggling, in which case your parents are unlikely to respond with punishment. However, even if your poor grade was due to irresponsibility on your part, confessing to your negligence may help evade punishment. The point of punishment is to teach responsibility. If you already understand your mistake, and want to do better, your parents may not feel the need to punish you.\\nIf you're genuinely struggling, say so. Also, highlight how you did genuinely try in a course. For example, you may simply not be doing well in algebra. Point out how often you study and how you always do your homework. Your parents will see you're trying, and may respond by trying to get you a tutor rather than punishing you.\\nIf you slipped up, however, admit it outright. Ultimately, your parents want to see you learn from your mistakes so you do not repeat them. If your D on a test is because you stayed up too late playing video games, admit this and promise to do better in the future. If you've already learned your lesson, your parents may not feel the need to punish you.\"}, {\"编号\": 3, \"标题\": \"Offer to talk to your teacher.\", \"描述\": \"If you're already willing to make the effort to change, your parents will be less likely to punish you. Offer to talk to your teacher in order to prevent your grades from slipping further. Remember, you want to make your parents feel like punishment would not be helpful at this point. Promising to speak to your teacher shows that you're handling the situation with maturity and already taking steps to change. It would be unnecessary to put more pressure on you at this point.\"}, {\"编号\": 4, \"标题\": \"Ask for help working towards a solution.\", \"描述\": \"The more maturity you show, the better. If you go into a conversation angry, expecting your parents to be mad, you're creating a problem. However, if you go into a conversation eager to find a solution, you'll be able to smooth things over and evade punishment. Your parents are invested in seeing you succeed. Ask them to help you work on your grades.\\nBe as mature about things as you can. A little flattery can also help. For example, say something like, \\\"I know I screwed up, and you and Mom raised me better. You guys are super responsible. Maybe you can teach me how to do better.\\\"\\nOffer to go along with whatever your parents want in the future. For example, your parents may request that you show them your homework when you finish it. They also may want to meet with your teacher regularly. While these regulations may feel stressful or embarrassing, go along with them. If you're cooperative about fixing the problem, you'll avoid getting punished.\"}, {\"编号\": 5, \"标题\": \"Recognize an abusive response.\", \"描述\": \"It's normal for your parents to be upset or frustrated over a bad report card. However, an extreme response can constitute abuse. If you're in an abusive situation at home, it's important you recognize abuse so you can seek help.\\nPhysical abuse involves a parent beating, kicking, hitting, or otherwise hurting you. Your parents may feel physical abuse is a normal or appropriate response to what they perceive as bad behavior. They may believe in a \\\"tough love\\\" route to discipline. Understand that physical violence is never okay. It is not normal and it is not something all parents do. If you are being physically harmed, this constitutes abuse.\\nAbuse can also be verbal or emotional. All parents lose their tempter at some point, and may yell on occasion if frustrated. However, if yelling becomes very loud, and is coupled by foul language, name calling, or threats, this is emotional abuse. Your parent, for example, may threaten to kick you out or abandon you when you present a poor report card. Emotional abuse is not normal and can be very damaging to your self-image.\"}]}, {\"编号\": 2, \"标题\": \"Addressing the Issue\", \"步骤\": [{\"编号\": 1, \"标题\": \"Show you're responsible.\", \"描述\": \"After confessing about your bad grades, make an effort to show how responsible you are. If your parents see you're taking the setback as an incentive to change, they'll be less likely to respond with punishment.\\nStart keeping your parents up-to-date on your grades. Show them your graded assignments, tests, and quizzes. If you get regular progress reports, show these reports to your parents without prompting.\\nKeep your parents up-to-date on the progress you've made. Do not just say you'll talk to your teacher. Actually talk to him or her and, after the conversation has occurred, report back to your parents. Tell them what your teacher said and any suggestion he or she gave for improvement.\"}, {\"编号\": 2, \"标题\": \"Develop a plan to bring your grades up.\", \"描述\": \"You can avoid punishment by being willing to work on the problem with your parents mutually. Together, talk about ways you can work on bringing your grades up to standard.\\nA lot of your plan depends on why your grades were low. If you were genuinely struggling, a tutor may help. You also may want to ask your teacher for help on an assignment.\\nIf you slipped up due to irresponsibility, you can take steps to be a better student. Promise your parents you'll always do your homework after school. Set a bedtime for yourself and stick to it. Write down assignments ahead of time so you do not forget them.\"}, {\"编号\": 3, \"标题\": \"Let your parents know about any personal issues that are affecting your grades.\", \"描述\": \"There are many reasons your grades may have slipped. If you are having personal problems that are affecting your grades, let your parents know. They will want to help you get through difficult times and want to offer you suggestions on how to fix any issues affecting your studies.\\nDepression is a common problem in teenagers that can affect grades. If you've been feeling low lately, suffering mood swings, are having thoughts of death or suicide, and have lost interest in certain activities, you may be experiencing depression. Talking to a therapist to address the issue can help. Let your parents know if you're worried you may be depressed.\\nAttention Deficit Disorder can also cause a slip in your grades. ADD is marked by irritability, an inability to concentrate, and poor decision-making skills. If you think you may have ADD, talk to your parents about getting diagnosed so you can get the treatment you need to get back on track in school.\\nIf you're having any personal problems, such as getting bullied in school, you should also let your parents know about this. This can also affect study habits.\"}, {\"编号\": 4, \"标题\": \"Seek help from another adult in the event of abuse.\", \"描述\": \"If you're in an abusive situation, it can be very difficult to talk through things with your parents. Your parents may be unwilling to listen or compromise. In this case, seek help from another adult.\\nA trusted adult can be another relative, like a grandparent, aunt, or uncle. You can also talk to your family doctor, if you get the opportunity to speak to the doctor alone. A teacher or guidance counselor at your school can also help.\\nIn the event you cannot think of anyone to talk to yourself, you can contact Childhelp. This is a non-profit agency dedicated to helping children in abusive situations. You can call at 1-800-4-A-CHILD (1-800-422-4453). If you're not comfortable calling in your home, you can ask to use a friend's phone or even try to find a pay phone.\"}]}, {\"编号\": 3, \"标题\": \"Moving Forward\", \"步骤\": [{\"编号\": 1, \"标题\": \"Improve your study habits.\", \"描述\": \"Once you and your parents have worked things out, try to do better moving forward. You can prevent getting punished for bad grades by keeping your grades reasonably high. To do so, work on bettering your study habits.\\nImprove your organizational skills. Use a weekly planner or calendar to keep track of upcoming tests and quizzes. Try to have different binders or folders for notes for your various classes.\\nStudy in a location free of distractions, like a coffee shop or library. Turn off your cellphone and other electronics before studying. Bring all the materials you need with you when you go to study.\\nStudy in short intervals. Trying to cram too much in one session can be daunting. Study in 40 to 50 minute blocks, taking 5 to 10 minute breaks in-between.\"}, {\"编号\": 2, \"标题\": \"Keep up with your homework.\", \"描述\": \"You should also strive to keep up with your homework, as homework assignments go towards your overall grade. Try to do your homework after school each day, before you engage in any fun activities like seeing friends or playing video games. You should also be upfront with your parents about your homework, letting them know what is due and when.\\nYou can also write down homework assignments in your calendar or planner to make sure you remember to do them on time.\"}, {\"编号\": 3, \"标题\": \"Ask your teacher for regular progress reports.\", \"描述\": \"Transparency is important to evade punishment. If your parents are concerned about your grades, they will want to keep track of your progress. Talk to your teacher about getting regular progress reports detailing how you're doing in a particular class. You can bring these home to your parents to show them evidence that you're working on keeping your grades up.\"}, {\"编号\": 4, \"标题\": \"Report abuse.\", \"描述\": \"Abuse needs to be reported. Hopefully, you'll have recruited the help of a trusted adult who can help you alert the authorities of the situation. You may have to report what's been happening to a police officer, therapist, or another authority figure. It can be emotionally devastating to report abuse, but it's worth it for your own health and well-being.\\nHow things will unfold after abuse is reported depends on your situation. You may be temporarily placed in a foster home or have to stay with relatives. Your parents may be required to attend counseling to work through certain issues.\\nThe experience of reporting abuse is very stressful. However, remember that abusive situations are not sustainable longterm. It's necessary for you and your parents to get professional help in the event abuse is occurring.\"}], \"小提示\": [\"Look at your bad grade as a sign to improve, rather than shaming yourself for it. Having a positive and being kind to yourself is a great way to show your parents that you’re mature.\\n\"], \"注意事项\": [\"Do not attempt to lie about your grades. If you're genuinely struggling in school, your parents are there to help. Lying about the problem will only make it worse.\\n\"]}]}}",
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} | wikihow |
2,922 | How to Avoid Being Raped | 1. Learning the Facts
2. Staying Safe While You're Out
2-1. Be careful with drinks you receive, especially from someone you don't know.
When you’re out at a bar or party, you’ll need to take some precautions when accepting a drink from anyone, not just from strangers. It doesn’t matter if you know the person giving you the drink or if they look like an underwear model, it doesn’t necessarily make them safe or sane. Sadly, because you are more likely to be raped by someone you know, you don’t even want to take a drink from a friend in this situation. The only exception is if someone offers you a drink and you watch the bartender pour it and then hand it to you directly.
A good person will be understanding about your wanting to be safe. Simply take the drink and talk to them but don’t drink it or thank them for the drink and say something like, “A friend of mine got roofied last year and now I’m just extra cautious.” This doesn’t even have to be true, since people will not usually argue with you on personal experience.
2-2. Drink with a sober friend if you do decide to drink.
Even just being out with a friend who also drinks can help protect you, as long as you take things seriously and stick together. Take someone you trust and be just as trustworthy to them. The buddy system can not only add fun to your evening, but it can make a real difference in your safety on a large number of levels, not just in preventing rape.
Going together can help you defend each other against theft, kidnapping, drunk driving, and other forms of physical harm that can result when you're drunk.
2-3. Watch the bartender pour your drink.
No matter if you’re buying your own drink or if someone is getting one for you, you should always watch the bartender pour it. Always. Even if you’re just getting your own drink, if it sits unattended on the counter for even a few seconds, someone could slip something in. Be vigilant.
2-4. Keep an eye on your drink.
You should never take your eye off your drink. Take it with you when you go to the bathroom. Don’t set it down on the table behind you while you show someone how much better you are at pool than they are. Keep it in your hand and clearly visible at all times.
2-5. Have a ride home.
Make sure you have a ride home already arranged, so that you don’t have to rely on a stranger or possibly dangerous acquaintance. Get a friend to come and pick you up, have the bartender get you in a cab (alone), or better yet, bring a sober friend with you. Taking a drunk person home is one of the most common techniques of a rapist.
2-6. Consider safety precautions.
Soon, there will be cups and straws readily available that will change color to alert you that your drink has been drugged. You might want to also consider other safety precautions. There are many such apps that can set off an alarm, alert your friends that you need help, or help your family keep track of when you’re home safe (as well as a number of other features, available depending on which app you get).
3. Staying Safe at Home
3-1. Pay attention when you come home at night.
When you’re coming home at night, look around. Do you see anyone hanging out around your building door? Do you see any suspicious cars in your driveway? If you do, call someone for help, or even just get a friend on the phone and have a conversation with them while you get safely into your home and lock the door. A good friend will understand, even if it’s late.
3-2. Try not to be alone with people who might hurt you.
Since you are most likely to be raped by someone that you know, protect yourself by not being alone with someone that might hurt you. Be careful around new friends and other people that haven’t fully earned your trust yet, like neighbors. Don’t go into a neighbor’s house alone or have them over when you’re alone in your home (the same with new friends) until you know them much better.
3-3. Make your home as safe as possible.
Have a safe place that you can go within your home, if you’re worried about threats from your family. Consider putting a lock on your bedroom door, for example, if you have reason to believe that you are under threat from a family member.
Of course, if you’re still a minor, you should consult with CPS or the relevant agency where you live if you really believe you are under threat. You should not stay in a home that is not safe. Loving your family is not a good enough reason to put yourself at risk.
If you are an adult and feel at risk from your spouse or other family member, you may want to contact a friend or local women's shelter or similar that can take you and your children until the situation is resolved and another solution can be found.
3-4. Speak up with your family members.
Let your family know when someone makes you uncomfortable or does something bad to you. Many family members would be willing to stand up for you or get you help, but they may not be aware of what is going on. It can be a very scary experience, but any family member that is not willing to believe you or at least investigate further isn’t worthy of your love.
3-5. Know when to get help.
To avoid being raped by someone you know, all you can really do is look out for signs of trouble and get out or get help before the situation escalates to rape. For example, an abusive relationship can easily lead to rape. The same can be said of family members. Pay attention to see if they’re grooming you to stay quiet about physical or sexual violence, such as emphasizing the private, special nature of your relationship or trying to teach you that no one trusts you or thinks you’re smart. If you notice behaviors that seem suspicious, dangerous, or make you uncomfortable or afraid, get help.
If you are a minor, contact CPS (Child Protective Services), a teacher at your school, a doctor, or other trusted adult. They will help analyze your situation and get you the help you need.
If you are an adult in or at risk of an abusive relationship, get help by contacting a local organization or contact a National Domestic Abuse Hotline, for example 1-800-799-7233. You can also contact friends and family members. It’s hard to ask for help, but you will be surprised to find that most people will enthusiastically want to get into a better situation.
4. Stopping Rapists in Their Tracks
4-1. Try putting up a fight if the attacker approaches you empty-handed.
Many rapists think that they can simply overpower a victim and have their way with them. They are arrogant, but they are also wrong. The more you put up a fight, the better chances your attacker will give up and look for an easier target. Don't make yourself an easy target. Try using anything at your disposal to defend yourself — things everyone has, such as nails and fists, or everyday objects, such as umbrellas and rocks, to ward off the attacker.
The good news is that, as late as 2001, only 11% of would-be rapists used a weapon during the attempted rape. That means 9 out of 10 rapists had no more natural defense than you likely do. Carrying out a rape with a weapon means a lot more prison time.
If the rapist is carrying a weapon, follow your instincts and take cues from the rapist. If you survive the sexual assault, you've done the right thing.
4-2. Use pepper spray — or the threat of it — to deter your attacker.
If you've got pepper spray handy, take it out and hold it out at arm's length, aiming for the attacker's eyes while shouting "I've got pepper spray! I'll use it if I need to!" If you don't have any pepper spray, you can try putting your hand in your bag and yelling the same threat — "I've got pepper spray! I'll use it if I need to!" — trying to outsmart the would-be attacker. Any rapist who's been stung by pepper spray before is very likely to think twice before assaulting you.
4-3. If you suspect a rapist is following you, don't be afraid to tell them you'll fight back.
An informal sampling of rapists in prison found that many would leave a target alone if she threatened to fight back. Say "Stay away! I will fight back if you get closer!" Rapists are looking for easy targets; people talking on their phones while walking, rifling through their bags, etc. If you show them you won't go down without a fight, you could scare them off.
4-4. Try pinching them where it hurts.
If an attacker wraps their arms around you or is close enough to touch, first try to pinch them in one of two places: inside the upper arm (between the elbow and the armpit) or the upper inner thigh. Pinch hard; pinch like your life depends on it (because it could!)
For context, try pinching yourself in either of these places. It hurts, doesn't it? And you're probably not even pinching as hard as you could.
4-5. Punch, kick, claw, or otherwise aim for the groin.
If your attacker is male, a swift blow to the genital area will cause an intense amount of pain, and will dissuade most would-be rapists from following through with their intentions. If your attacker is female, a kick or punch that lands on the vulva or clitoris will also cause considerable pain.
A square hit in the groin area often incapacitates the attacker. If they are vulnerable after the groin attack, try punching them at the front of the throat (think Adam's Apple, women are sensitive here too). This is also extremely painful, and should render the attacker useless for enough time for you to get to safety.
4-6. Stomp on the attacker's toes or bend their fingers back, if possible.
Really stomp on their toes if you get the chance. If you have access to the attacker's fingers, try bending them back with force. Humans have a lot of nerve-endings in our toes and fingers, making them excellent defensive targets.
4-7. Learn SING.
This stands for Solar Plexus-Instep-Nose-Groin. First, elbow them in the solar plexus, stomp on their foot as hard as you can, when they let go, punch them or hit them using the palm of your hand in the nose, then knee them in the groin. This may give you enough time to run away.
A person's eyes are another good target.
5. Responding After Rape
5-1. Do not immediately clean yourself up.
The urge to immediately shower or take a bath or otherwise clean yourself will often be very strong, but you should not do this. You are a walking evidence locker, so bag your clothes and get yourself to a hospital so that a rape kit can be taken. This will be vital in supporting your case later if you eventually decide you want to prosecute.
5-2. Report your rape.
Even if you do not want to prosecute, even if you don’t want anyone to know, even if you feel bad because you know the person, you should report your rape. Reporting is important, even if prosecution never happens, because it can serve as a red flag later if that person rapes again. It’s hard to relive a rape and the process of reporting a rape is rarely easy, but you should do it to protect both yourself and others.
5-3. Get tested for pregnancy and for STIs or STDs.
If you’ve been raped, even if you don’t want to report it or prosecute, you still should absolutely get a pregnancy test if you could be pregnant and get tested for STDs and STIs no matter your gender. This is about protecting your own basic health, since some infections can be stopped in their tracks if intervention comes early.
5-4. Talk to professionals who can help you.
Again, even if you don’t plan on doing anything in terms of reporting or bringing charges, you should still take precautions for your own health. People who have been raped are at high risk of depression, suicide, drug and alcohol abuse, and other mental health problems, especially when they don’t get support. Call a rape crisis center or find and talk to a therapist. Both will be able to help you cope with the feelings that you’re having.
5-5. Talk to your friends and family if you want to.
You’ll have to decide, if you are raped, if you want to talk to your friends and family about it. Studies have shown that support from those close to you can play a huge role in helping you reach “normalcy” again. However, rape is a deeply personal experience and you shouldn’t feel like you have to talk about it if you don’t want to.
5-6. Stay safe from your attacker.
If you are raped by someone you know, which is the most likely scenario, you should do everything in your power to get away from that person. They should not still be in your life. Being constantly exposed to your rapist puts you at higher risk for self-harm, depression, and a repeated attack. If you will not bring charges against them, move away, get a restraining order, or talk to CPS if you are young.
6. What Qualifies as Rape?
6-1. Rape is sex while someone is unconscious.
An unconscious person cannot consent to sex. This also applies to sex you can't remember, either because you were blacked out or because you were unconscious. Just because you didn’t have to “experience” it in the traditional sense, doesn’t mean you weren’t raped.
Of course, before accusing someone of raping you in this way, you should look really hard at your own choices. Don’t use a serious matter as a cop-out for decision you know you made just because you regret it.
6-2. Rape is sex while someone is impaired.
When someone is drunk, they do not have the ability to consent. They are too unaware of what is going on to really understand what they are doing or agreeing to. Some people may also have been made too affectionate by the alcohol, just like how people on ecstasy will think they love everyone.
6-3. Rape is anyone having sex with someone against their will.
Anyone can be raped, regardless of their gender. In fact, as we discussed above, it might even be just as common in some places as women getting raped. If you were forced into having sex with someone against your will, you were raped and you are entitled to protection under the law.
6-4. Rape is forced oral sex.
Some people believe that rape is only intercourse. However, simply because you are not penetrated in the normal sense does not mean that you weren’t raped. Any unwanted sexual contact is assault and you should report your rape.
6-5. Rape is forced sex with no weapon present.
Even if there is no weapon present, rape is still rape. The authorities should understand this. The abuser may use many different kinds of fear tactics to keep a victim from putting up a big fight.
6-6. Rape is unwanted sex without physical resistance.
Many victims don’t put up a fight when they are raped, out of fear of physical harm, blackmail, or other consequences. Just because you didn’t fight, doesn’t mean you weren't raped. All that matters is that you said “no”. The authorities will understand your concerns for your safety.
6-7. Rape is unwanted sex between a married couple.
Even if two people are married, it doesn’t mean that one person has to have sex with their spouse. This is accepted as law in most countries in the world. If your spouse forced you to have sex, you are entitled to prosecute if you want to.
6-8. Rape is unwanted or forced sex from someone you used to or are currently dating.
Even if you previously had consensual sex or even had consensual sex recently, that does not make all sex consensual between you. You are still protected by law and are entitled to help. All that matters is that you said “no”.
6-9. Rape is a teacher sleeping with a student.
We tend to excuse female teacher-male student sex, or sex between a male teacher and a female student that the student encouraged. However, there are lots of reasons why this isn’t as consensual as it may appear, the most important of which is that children cannot consent (even if they’re teenagers). The young brain is not developed enough to comprehend consequences.
Even for older teacher-student relationships, it is important to understand that a professor can abuse their position of authority, using it to intimidate a student into sex.
6-10. Rape is any sex that you don't want.
At the end of the day, rape is just any sex that you don’t want. People need to understand that no means no. Beyond that, people also need to understand that getting a conscious “yes” is really what they need to be looking for, not just the absence of a no. For the safety of members of all genders, we should all work together to prioritize consent, so that rape becomes as uncommon as possible among all walks of life.
Tips
If you get a bad feeling about a person, party, and/or location, either leave immediately or find a friend. Don't hesitate.
If all else fails and you are being followed by someone/attacked by someone, scream. Don't be afraid to scream because you will feel silly; in some countries we have been socialized to "not make a scene." If this is rape/potential rape, make the biggest scene you can.
Loudly scream, "Help!" or "Fire!". Do not yell out, "Rape!" or "I'm being attacked!". The reason behind this is called the bystander effect, which is a social psychological phenomenon in which bystanders are aware and witnessing an emergency situation but don't offer help. During a rape, bystanders may not help for fear of getting attacked themselves.
Carry a cell phone. If you feel uncomfortable walking alone, either call a friend or family member or pretend to call them. Walk purposefully and speak in a clear voice, saying something like "Could you unlock the door for me? I'll be home in 3 minutes, it's just one more block" or say which street intersection you are at. Potential attackers may be discouraged by knowing that someone is awaiting your arrival, is close by, and would come to check on you if you did not appear within the next few minutes.
Warnings
If you bite someone and draw blood, you risk contracting blood/pathogen borne diseases. These could include STDs/STIs. However, this outcome is not any different than if an attacker ejaculated inside of you without a condom. Biting may be extremely beneficial toward avoiding further physical abuse. Biting may also be more hygienic if successful in preventing further attack, as vaginal and rectal bleeding are common during rape. These skin fissures greatly increase the likelihood of contracting an STD/STI when your damaged colon/rectal/vaginal surface interacts with the attacker's seminal fluids.
None of these tips are guaranteed to prevent an attack.
The "Grab, Twist, and Pull" method only works if the rapist is male and wearing athletic shorts or other thin clothing. It will not work through denim or khaki.
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"回答明细": "{\"回答\": \"1. Learning the Facts\\n2. Staying Safe While You're Out\\n2-1. Be careful with drinks you receive, especially from someone you don't know.\\nWhen you’re out at a bar or party, you’ll need to take some precautions when accepting a drink from anyone, not just from strangers. It doesn’t matter if you know the person giving you the drink or if they look like an underwear model, it doesn’t necessarily make them safe or sane. Sadly, because you are more likely to be raped by someone you know, you don’t even want to take a drink from a friend in this situation. The only exception is if someone offers you a drink and you watch the bartender pour it and then hand it to you directly.\\nA good person will be understanding about your wanting to be safe. Simply take the drink and talk to them but don’t drink it or thank them for the drink and say something like, “A friend of mine got roofied last year and now I’m just extra cautious.” This doesn’t even have to be true, since people will not usually argue with you on personal experience.\\n2-2. Drink with a sober friend if you do decide to drink.\\nEven just being out with a friend who also drinks can help protect you, as long as you take things seriously and stick together. Take someone you trust and be just as trustworthy to them. The buddy system can not only add fun to your evening, but it can make a real difference in your safety on a large number of levels, not just in preventing rape. \\nGoing together can help you defend each other against theft, kidnapping, drunk driving, and other forms of physical harm that can result when you're drunk.\\n2-3. Watch the bartender pour your drink.\\nNo matter if you’re buying your own drink or if someone is getting one for you, you should always watch the bartender pour it. Always. Even if you’re just getting your own drink, if it sits unattended on the counter for even a few seconds, someone could slip something in. Be vigilant.\\n2-4. Keep an eye on your drink.\\nYou should never take your eye off your drink. Take it with you when you go to the bathroom. Don’t set it down on the table behind you while you show someone how much better you are at pool than they are. Keep it in your hand and clearly visible at all times.\\n2-5. Have a ride home.\\nMake sure you have a ride home already arranged, so that you don’t have to rely on a stranger or possibly dangerous acquaintance. Get a friend to come and pick you up, have the bartender get you in a cab (alone), or better yet, bring a sober friend with you. Taking a drunk person home is one of the most common techniques of a rapist.\\n2-6. Consider safety precautions.\\nSoon, there will be cups and straws readily available that will change color to alert you that your drink has been drugged. You might want to also consider other safety precautions. There are many such apps that can set off an alarm, alert your friends that you need help, or help your family keep track of when you’re home safe (as well as a number of other features, available depending on which app you get).\\n3. Staying Safe at Home\\n3-1. Pay attention when you come home at night.\\nWhen you’re coming home at night, look around. Do you see anyone hanging out around your building door? Do you see any suspicious cars in your driveway? If you do, call someone for help, or even just get a friend on the phone and have a conversation with them while you get safely into your home and lock the door. A good friend will understand, even if it’s late.\\n3-2. Try not to be alone with people who might hurt you.\\nSince you are most likely to be raped by someone that you know, protect yourself by not being alone with someone that might hurt you. Be careful around new friends and other people that haven’t fully earned your trust yet, like neighbors. Don’t go into a neighbor’s house alone or have them over when you’re alone in your home (the same with new friends) until you know them much better.\\n3-3. Make your home as safe as possible.\\nHave a safe place that you can go within your home, if you’re worried about threats from your family. Consider putting a lock on your bedroom door, for example, if you have reason to believe that you are under threat from a family member. \\nOf course, if you’re still a minor, you should consult with CPS or the relevant agency where you live if you really believe you are under threat. You should not stay in a home that is not safe. Loving your family is not a good enough reason to put yourself at risk.\\nIf you are an adult and feel at risk from your spouse or other family member, you may want to contact a friend or local women's shelter or similar that can take you and your children until the situation is resolved and another solution can be found.\\n3-4. Speak up with your family members.\\nLet your family know when someone makes you uncomfortable or does something bad to you. Many family members would be willing to stand up for you or get you help, but they may not be aware of what is going on. It can be a very scary experience, but any family member that is not willing to believe you or at least investigate further isn’t worthy of your love.\\n3-5. Know when to get help.\\nTo avoid being raped by someone you know, all you can really do is look out for signs of trouble and get out or get help before the situation escalates to rape. For example, an abusive relationship can easily lead to rape. The same can be said of family members. Pay attention to see if they’re grooming you to stay quiet about physical or sexual violence, such as emphasizing the private, special nature of your relationship or trying to teach you that no one trusts you or thinks you’re smart. If you notice behaviors that seem suspicious, dangerous, or make you uncomfortable or afraid, get help. \\nIf you are a minor, contact CPS (Child Protective Services), a teacher at your school, a doctor, or other trusted adult. They will help analyze your situation and get you the help you need.\\nIf you are an adult in or at risk of an abusive relationship, get help by contacting a local organization or contact a National Domestic Abuse Hotline, for example 1-800-799-7233. You can also contact friends and family members. It’s hard to ask for help, but you will be surprised to find that most people will enthusiastically want to get into a better situation.\\n4. Stopping Rapists in Their Tracks\\n4-1. Try putting up a fight if the attacker approaches you empty-handed.\\nMany rapists think that they can simply overpower a victim and have their way with them. They are arrogant, but they are also wrong. The more you put up a fight, the better chances your attacker will give up and look for an easier target. Don't make yourself an easy target. Try using anything at your disposal to defend yourself — things everyone has, such as nails and fists, or everyday objects, such as umbrellas and rocks, to ward off the attacker.\\nThe good news is that, as late as 2001, only 11% of would-be rapists used a weapon during the attempted rape. That means 9 out of 10 rapists had no more natural defense than you likely do. Carrying out a rape with a weapon means a lot more prison time.\\nIf the rapist is carrying a weapon, follow your instincts and take cues from the rapist. If you survive the sexual assault, you've done the right thing.\\n4-2. Use pepper spray — or the threat of it — to deter your attacker.\\nIf you've got pepper spray handy, take it out and hold it out at arm's length, aiming for the attacker's eyes while shouting \\\"I've got pepper spray! I'll use it if I need to!\\\" If you don't have any pepper spray, you can try putting your hand in your bag and yelling the same threat — \\\"I've got pepper spray! I'll use it if I need to!\\\" — trying to outsmart the would-be attacker. Any rapist who's been stung by pepper spray before is very likely to think twice before assaulting you.\\n4-3. If you suspect a rapist is following you, don't be afraid to tell them you'll fight back.\\nAn informal sampling of rapists in prison found that many would leave a target alone if she threatened to fight back. Say \\\"Stay away! I will fight back if you get closer!\\\" Rapists are looking for easy targets; people talking on their phones while walking, rifling through their bags, etc. If you show them you won't go down without a fight, you could scare them off.\\n4-4. Try pinching them where it hurts.\\nIf an attacker wraps their arms around you or is close enough to touch, first try to pinch them in one of two places: inside the upper arm (between the elbow and the armpit) or the upper inner thigh. Pinch hard; pinch like your life depends on it (because it could!)\\nFor context, try pinching yourself in either of these places. It hurts, doesn't it? And you're probably not even pinching as hard as you could.\\n4-5. Punch, kick, claw, or otherwise aim for the groin.\\nIf your attacker is male, a swift blow to the genital area will cause an intense amount of pain, and will dissuade most would-be rapists from following through with their intentions. If your attacker is female, a kick or punch that lands on the vulva or clitoris will also cause considerable pain. \\nA square hit in the groin area often incapacitates the attacker. If they are vulnerable after the groin attack, try punching them at the front of the throat (think Adam's Apple, women are sensitive here too). This is also extremely painful, and should render the attacker useless for enough time for you to get to safety.\\n4-6. Stomp on the attacker's toes or bend their fingers back, if possible.\\nReally stomp on their toes if you get the chance. If you have access to the attacker's fingers, try bending them back with force. Humans have a lot of nerve-endings in our toes and fingers, making them excellent defensive targets.\\n4-7. Learn SING.\\nThis stands for Solar Plexus-Instep-Nose-Groin. First, elbow them in the solar plexus, stomp on their foot as hard as you can, when they let go, punch them or hit them using the palm of your hand in the nose, then knee them in the groin. This may give you enough time to run away. \\nA person's eyes are another good target.\\n5. Responding After Rape\\n5-1. Do not immediately clean yourself up.\\nThe urge to immediately shower or take a bath or otherwise clean yourself will often be very strong, but you should not do this. You are a walking evidence locker, so bag your clothes and get yourself to a hospital so that a rape kit can be taken. This will be vital in supporting your case later if you eventually decide you want to prosecute.\\n5-2. Report your rape.\\nEven if you do not want to prosecute, even if you don’t want anyone to know, even if you feel bad because you know the person, you should report your rape. Reporting is important, even if prosecution never happens, because it can serve as a red flag later if that person rapes again. It’s hard to relive a rape and the process of reporting a rape is rarely easy, but you should do it to protect both yourself and others.\\n5-3. Get tested for pregnancy and for STIs or STDs.\\nIf you’ve been raped, even if you don’t want to report it or prosecute, you still should absolutely get a pregnancy test if you could be pregnant and get tested for STDs and STIs no matter your gender. This is about protecting your own basic health, since some infections can be stopped in their tracks if intervention comes early.\\n5-4. Talk to professionals who can help you.\\nAgain, even if you don’t plan on doing anything in terms of reporting or bringing charges, you should still take precautions for your own health. People who have been raped are at high risk of depression, suicide, drug and alcohol abuse, and other mental health problems, especially when they don’t get support. Call a rape crisis center or find and talk to a therapist. Both will be able to help you cope with the feelings that you’re having.\\n5-5. Talk to your friends and family if you want to.\\nYou’ll have to decide, if you are raped, if you want to talk to your friends and family about it. Studies have shown that support from those close to you can play a huge role in helping you reach “normalcy” again. However, rape is a deeply personal experience and you shouldn’t feel like you have to talk about it if you don’t want to.\\n5-6. Stay safe from your attacker.\\nIf you are raped by someone you know, which is the most likely scenario, you should do everything in your power to get away from that person. They should not still be in your life. Being constantly exposed to your rapist puts you at higher risk for self-harm, depression, and a repeated attack. If you will not bring charges against them, move away, get a restraining order, or talk to CPS if you are young.\\n6. What Qualifies as Rape?\\n6-1. Rape is sex while someone is unconscious.\\nAn unconscious person cannot consent to sex. This also applies to sex you can't remember, either because you were blacked out or because you were unconscious. Just because you didn’t have to “experience” it in the traditional sense, doesn’t mean you weren’t raped.\\nOf course, before accusing someone of raping you in this way, you should look really hard at your own choices. Don’t use a serious matter as a cop-out for decision you know you made just because you regret it.\\n6-2. Rape is sex while someone is impaired.\\nWhen someone is drunk, they do not have the ability to consent. They are too unaware of what is going on to really understand what they are doing or agreeing to. Some people may also have been made too affectionate by the alcohol, just like how people on ecstasy will think they love everyone.\\n6-3. Rape is anyone having sex with someone against their will.\\nAnyone can be raped, regardless of their gender. In fact, as we discussed above, it might even be just as common in some places as women getting raped. If you were forced into having sex with someone against your will, you were raped and you are entitled to protection under the law.\\n6-4. Rape is forced oral sex.\\nSome people believe that rape is only intercourse. However, simply because you are not penetrated in the normal sense does not mean that you weren’t raped. Any unwanted sexual contact is assault and you should report your rape.\\n6-5. Rape is forced sex with no weapon present.\\nEven if there is no weapon present, rape is still rape. The authorities should understand this. The abuser may use many different kinds of fear tactics to keep a victim from putting up a big fight.\\n6-6. Rape is unwanted sex without physical resistance.\\nMany victims don’t put up a fight when they are raped, out of fear of physical harm, blackmail, or other consequences. Just because you didn’t fight, doesn’t mean you weren't raped. All that matters is that you said “no”. The authorities will understand your concerns for your safety.\\n6-7. Rape is unwanted sex between a married couple.\\nEven if two people are married, it doesn’t mean that one person has to have sex with their spouse. This is accepted as law in most countries in the world. If your spouse forced you to have sex, you are entitled to prosecute if you want to.\\n6-8. Rape is unwanted or forced sex from someone you used to or are currently dating.\\nEven if you previously had consensual sex or even had consensual sex recently, that does not make all sex consensual between you. You are still protected by law and are entitled to help. All that matters is that you said “no”.\\n6-9. Rape is a teacher sleeping with a student.\\nWe tend to excuse female teacher-male student sex, or sex between a male teacher and a female student that the student encouraged. However, there are lots of reasons why this isn’t as consensual as it may appear, the most important of which is that children cannot consent (even if they’re teenagers). The young brain is not developed enough to comprehend consequences.\\nEven for older teacher-student relationships, it is important to understand that a professor can abuse their position of authority, using it to intimidate a student into sex.\\n6-10. Rape is any sex that you don't want.\\nAt the end of the day, rape is just any sex that you don’t want. People need to understand that no means no. Beyond that, people also need to understand that getting a conscious “yes” is really what they need to be looking for, not just the absence of a no. For the safety of members of all genders, we should all work together to prioritize consent, so that rape becomes as uncommon as possible among all walks of life.\\nTips\\nIf you get a bad feeling about a person, party, and/or location, either leave immediately or find a friend. Don't hesitate.\\nIf all else fails and you are being followed by someone/attacked by someone, scream. Don't be afraid to scream because you will feel silly; in some countries we have been socialized to \\\"not make a scene.\\\" If this is rape/potential rape, make the biggest scene you can.\\nLoudly scream, \\\"Help!\\\" or \\\"Fire!\\\". Do not yell out, \\\"Rape!\\\" or \\\"I'm being attacked!\\\". The reason behind this is called the bystander effect, which is a social psychological phenomenon in which bystanders are aware and witnessing an emergency situation but don't offer help. During a rape, bystanders may not help for fear of getting attacked themselves.\\nCarry a cell phone. If you feel uncomfortable walking alone, either call a friend or family member or pretend to call them. Walk purposefully and speak in a clear voice, saying something like \\\"Could you unlock the door for me? I'll be home in 3 minutes, it's just one more block\\\" or say which street intersection you are at. Potential attackers may be discouraged by knowing that someone is awaiting your arrival, is close by, and would come to check on you if you did not appear within the next few minutes.\\nWarnings\\nIf you bite someone and draw blood, you risk contracting blood/pathogen borne diseases. These could include STDs/STIs. However, this outcome is not any different than if an attacker ejaculated inside of you without a condom. Biting may be extremely beneficial toward avoiding further physical abuse. Biting may also be more hygienic if successful in preventing further attack, as vaginal and rectal bleeding are common during rape. These skin fissures greatly increase the likelihood of contracting an STD/STI when your damaged colon/rectal/vaginal surface interacts with the attacker's seminal fluids.\\nNone of these tips are guaranteed to prevent an attack.\\nThe \\\"Grab, Twist, and Pull\\\" method only works if the rapist is male and wearing athletic shorts or other thin clothing. It will not work through denim or khaki.\\n\", \"简要回答\": \"Preventing rape is not the responsibility of those who might become victims, but instead should be the responsibility of anyone who might rape. However, just like in many areas of our lives, there are some basic measures that we can take to make ourselves safer without impeding our ability to live and enjoy life fully. If you want to find real, evidence-based advice, this article can help you. Just start with reading the facts below.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Learning the Facts\", \"步骤\": []}, {\"编号\": 2, \"标题\": \"Staying Safe While You're Out\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be careful with drinks you receive, especially from someone you don't know.\", \"描述\": \"When you’re out at a bar or party, you’ll need to take some precautions when accepting a drink from anyone, not just from strangers. It doesn’t matter if you know the person giving you the drink or if they look like an underwear model, it doesn’t necessarily make them safe or sane. Sadly, because you are more likely to be raped by someone you know, you don’t even want to take a drink from a friend in this situation. The only exception is if someone offers you a drink and you watch the bartender pour it and then hand it to you directly.\\nA good person will be understanding about your wanting to be safe. Simply take the drink and talk to them but don’t drink it or thank them for the drink and say something like, “A friend of mine got roofied last year and now I’m just extra cautious.” This doesn’t even have to be true, since people will not usually argue with you on personal experience.\"}, {\"编号\": 2, \"标题\": \"Drink with a sober friend if you do decide to drink.\", \"描述\": \"Even just being out with a friend who also drinks can help protect you, as long as you take things seriously and stick together. Take someone you trust and be just as trustworthy to them. The buddy system can not only add fun to your evening, but it can make a real difference in your safety on a large number of levels, not just in preventing rape. \\nGoing together can help you defend each other against theft, kidnapping, drunk driving, and other forms of physical harm that can result when you're drunk.\"}, {\"编号\": 3, \"标题\": \"Watch the bartender pour your drink.\", \"描述\": \"No matter if you’re buying your own drink or if someone is getting one for you, you should always watch the bartender pour it. Always. Even if you’re just getting your own drink, if it sits unattended on the counter for even a few seconds, someone could slip something in. Be vigilant.\"}, {\"编号\": 4, \"标题\": \"Keep an eye on your drink.\", \"描述\": \"You should never take your eye off your drink. Take it with you when you go to the bathroom. Don’t set it down on the table behind you while you show someone how much better you are at pool than they are. Keep it in your hand and clearly visible at all times.\"}, {\"编号\": 5, \"标题\": \"Have a ride home.\", \"描述\": \"Make sure you have a ride home already arranged, so that you don’t have to rely on a stranger or possibly dangerous acquaintance. Get a friend to come and pick you up, have the bartender get you in a cab (alone), or better yet, bring a sober friend with you. Taking a drunk person home is one of the most common techniques of a rapist.\"}, {\"编号\": 6, \"标题\": \"Consider safety precautions.\", \"描述\": \"Soon, there will be cups and straws readily available that will change color to alert you that your drink has been drugged. You might want to also consider other safety precautions. There are many such apps that can set off an alarm, alert your friends that you need help, or help your family keep track of when you’re home safe (as well as a number of other features, available depending on which app you get).\"}]}, {\"编号\": 3, \"标题\": \"Staying Safe at Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pay attention when you come home at night.\", \"描述\": \"When you’re coming home at night, look around. Do you see anyone hanging out around your building door? Do you see any suspicious cars in your driveway? If you do, call someone for help, or even just get a friend on the phone and have a conversation with them while you get safely into your home and lock the door. A good friend will understand, even if it’s late.\"}, {\"编号\": 2, \"标题\": \"Try not to be alone with people who might hurt you.\", \"描述\": \"Since you are most likely to be raped by someone that you know, protect yourself by not being alone with someone that might hurt you. Be careful around new friends and other people that haven’t fully earned your trust yet, like neighbors. Don’t go into a neighbor’s house alone or have them over when you’re alone in your home (the same with new friends) until you know them much better.\"}, {\"编号\": 3, \"标题\": \"Make your home as safe as possible.\", \"描述\": \"Have a safe place that you can go within your home, if you’re worried about threats from your family. Consider putting a lock on your bedroom door, for example, if you have reason to believe that you are under threat from a family member. \\nOf course, if you’re still a minor, you should consult with CPS or the relevant agency where you live if you really believe you are under threat. You should not stay in a home that is not safe. Loving your family is not a good enough reason to put yourself at risk.\\nIf you are an adult and feel at risk from your spouse or other family member, you may want to contact a friend or local women's shelter or similar that can take you and your children until the situation is resolved and another solution can be found.\"}, {\"编号\": 4, \"标题\": \"Speak up with your family members.\", \"描述\": \"Let your family know when someone makes you uncomfortable or does something bad to you. Many family members would be willing to stand up for you or get you help, but they may not be aware of what is going on. It can be a very scary experience, but any family member that is not willing to believe you or at least investigate further isn’t worthy of your love.\"}, {\"编号\": 5, \"标题\": \"Know when to get help.\", \"描述\": \"To avoid being raped by someone you know, all you can really do is look out for signs of trouble and get out or get help before the situation escalates to rape. For example, an abusive relationship can easily lead to rape. The same can be said of family members. Pay attention to see if they’re grooming you to stay quiet about physical or sexual violence, such as emphasizing the private, special nature of your relationship or trying to teach you that no one trusts you or thinks you’re smart. If you notice behaviors that seem suspicious, dangerous, or make you uncomfortable or afraid, get help. \\nIf you are a minor, contact CPS (Child Protective Services), a teacher at your school, a doctor, or other trusted adult. They will help analyze your situation and get you the help you need.\\nIf you are an adult in or at risk of an abusive relationship, get help by contacting a local organization or contact a National Domestic Abuse Hotline, for example 1-800-799-7233. You can also contact friends and family members. It’s hard to ask for help, but you will be surprised to find that most people will enthusiastically want to get into a better situation.\"}]}, {\"编号\": 4, \"标题\": \"Stopping Rapists in Their Tracks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try putting up a fight if the attacker approaches you empty-handed.\", \"描述\": \"Many rapists think that they can simply overpower a victim and have their way with them. They are arrogant, but they are also wrong. The more you put up a fight, the better chances your attacker will give up and look for an easier target. Don't make yourself an easy target. Try using anything at your disposal to defend yourself — things everyone has, such as nails and fists, or everyday objects, such as umbrellas and rocks, to ward off the attacker.\\nThe good news is that, as late as 2001, only 11% of would-be rapists used a weapon during the attempted rape. That means 9 out of 10 rapists had no more natural defense than you likely do. Carrying out a rape with a weapon means a lot more prison time.\\nIf the rapist is carrying a weapon, follow your instincts and take cues from the rapist. If you survive the sexual assault, you've done the right thing.\"}, {\"编号\": 2, \"标题\": \"Use pepper spray — or the threat of it — to deter your attacker.\", \"描述\": \"If you've got pepper spray handy, take it out and hold it out at arm's length, aiming for the attacker's eyes while shouting \\\"I've got pepper spray! I'll use it if I need to!\\\" If you don't have any pepper spray, you can try putting your hand in your bag and yelling the same threat — \\\"I've got pepper spray! I'll use it if I need to!\\\" — trying to outsmart the would-be attacker. Any rapist who's been stung by pepper spray before is very likely to think twice before assaulting you.\"}, {\"编号\": 3, \"标题\": \"If you suspect a rapist is following you, don't be afraid to tell them you'll fight back.\", \"描述\": \"An informal sampling of rapists in prison found that many would leave a target alone if she threatened to fight back. Say \\\"Stay away! I will fight back if you get closer!\\\" Rapists are looking for easy targets; people talking on their phones while walking, rifling through their bags, etc. If you show them you won't go down without a fight, you could scare them off.\"}, {\"编号\": 4, \"标题\": \"Try pinching them where it hurts.\", \"描述\": \"If an attacker wraps their arms around you or is close enough to touch, first try to pinch them in one of two places: inside the upper arm (between the elbow and the armpit) or the upper inner thigh. Pinch hard; pinch like your life depends on it (because it could!)\\nFor context, try pinching yourself in either of these places. It hurts, doesn't it? And you're probably not even pinching as hard as you could.\"}, {\"编号\": 5, \"标题\": \"Punch, kick, claw, or otherwise aim for the groin.\", \"描述\": \"If your attacker is male, a swift blow to the genital area will cause an intense amount of pain, and will dissuade most would-be rapists from following through with their intentions. If your attacker is female, a kick or punch that lands on the vulva or clitoris will also cause considerable pain. \\nA square hit in the groin area often incapacitates the attacker. If they are vulnerable after the groin attack, try punching them at the front of the throat (think Adam's Apple, women are sensitive here too). This is also extremely painful, and should render the attacker useless for enough time for you to get to safety.\"}, {\"编号\": 6, \"标题\": \"Stomp on the attacker's toes or bend their fingers back, if possible.\", \"描述\": \"Really stomp on their toes if you get the chance. If you have access to the attacker's fingers, try bending them back with force. Humans have a lot of nerve-endings in our toes and fingers, making them excellent defensive targets.\"}, {\"编号\": 7, \"标题\": \"Learn SING.\", \"描述\": \"This stands for Solar Plexus-Instep-Nose-Groin. First, elbow them in the solar plexus, stomp on their foot as hard as you can, when they let go, punch them or hit them using the palm of your hand in the nose, then knee them in the groin. This may give you enough time to run away. \\nA person's eyes are another good target.\"}]}, {\"编号\": 5, \"标题\": \"Responding After Rape\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do not immediately clean yourself up.\", \"描述\": \"The urge to immediately shower or take a bath or otherwise clean yourself will often be very strong, but you should not do this. You are a walking evidence locker, so bag your clothes and get yourself to a hospital so that a rape kit can be taken. This will be vital in supporting your case later if you eventually decide you want to prosecute.\"}, {\"编号\": 2, \"标题\": \"Report your rape.\", \"描述\": \"Even if you do not want to prosecute, even if you don’t want anyone to know, even if you feel bad because you know the person, you should report your rape. Reporting is important, even if prosecution never happens, because it can serve as a red flag later if that person rapes again. It’s hard to relive a rape and the process of reporting a rape is rarely easy, but you should do it to protect both yourself and others.\"}, {\"编号\": 3, \"标题\": \"Get tested for pregnancy and for STIs or STDs.\", \"描述\": \"If you’ve been raped, even if you don’t want to report it or prosecute, you still should absolutely get a pregnancy test if you could be pregnant and get tested for STDs and STIs no matter your gender. This is about protecting your own basic health, since some infections can be stopped in their tracks if intervention comes early.\"}, {\"编号\": 4, \"标题\": \"Talk to professionals who can help you.\", \"描述\": \"Again, even if you don’t plan on doing anything in terms of reporting or bringing charges, you should still take precautions for your own health. People who have been raped are at high risk of depression, suicide, drug and alcohol abuse, and other mental health problems, especially when they don’t get support. Call a rape crisis center or find and talk to a therapist. Both will be able to help you cope with the feelings that you’re having.\"}, {\"编号\": 5, \"标题\": \"Talk to your friends and family if you want to.\", \"描述\": \"You’ll have to decide, if you are raped, if you want to talk to your friends and family about it. Studies have shown that support from those close to you can play a huge role in helping you reach “normalcy” again. However, rape is a deeply personal experience and you shouldn’t feel like you have to talk about it if you don’t want to.\"}, {\"编号\": 6, \"标题\": \"Stay safe from your attacker.\", \"描述\": \"If you are raped by someone you know, which is the most likely scenario, you should do everything in your power to get away from that person. They should not still be in your life. Being constantly exposed to your rapist puts you at higher risk for self-harm, depression, and a repeated attack. If you will not bring charges against them, move away, get a restraining order, or talk to CPS if you are young.\"}]}, {\"编号\": 6, \"标题\": \"What Qualifies as Rape?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Rape is sex while someone is unconscious.\", \"描述\": \"An unconscious person cannot consent to sex. This also applies to sex you can't remember, either because you were blacked out or because you were unconscious. Just because you didn’t have to “experience” it in the traditional sense, doesn’t mean you weren’t raped.\\nOf course, before accusing someone of raping you in this way, you should look really hard at your own choices. Don’t use a serious matter as a cop-out for decision you know you made just because you regret it.\"}, {\"编号\": 2, \"标题\": \"Rape is sex while someone is impaired.\", \"描述\": \"When someone is drunk, they do not have the ability to consent. They are too unaware of what is going on to really understand what they are doing or agreeing to. Some people may also have been made too affectionate by the alcohol, just like how people on ecstasy will think they love everyone.\"}, {\"编号\": 3, \"标题\": \"Rape is anyone having sex with someone against their will.\", \"描述\": \"Anyone can be raped, regardless of their gender. In fact, as we discussed above, it might even be just as common in some places as women getting raped. If you were forced into having sex with someone against your will, you were raped and you are entitled to protection under the law.\"}, {\"编号\": 4, \"标题\": \"Rape is forced oral sex.\", \"描述\": \"Some people believe that rape is only intercourse. However, simply because you are not penetrated in the normal sense does not mean that you weren’t raped. Any unwanted sexual contact is assault and you should report your rape.\"}, {\"编号\": 5, \"标题\": \"Rape is forced sex with no weapon present.\", \"描述\": \"Even if there is no weapon present, rape is still rape. The authorities should understand this. The abuser may use many different kinds of fear tactics to keep a victim from putting up a big fight.\"}, {\"编号\": 6, \"标题\": \"Rape is unwanted sex without physical resistance.\", \"描述\": \"Many victims don’t put up a fight when they are raped, out of fear of physical harm, blackmail, or other consequences. Just because you didn’t fight, doesn’t mean you weren't raped. All that matters is that you said “no”. The authorities will understand your concerns for your safety.\"}, {\"编号\": 7, \"标题\": \"Rape is unwanted sex between a married couple.\", \"描述\": \"Even if two people are married, it doesn’t mean that one person has to have sex with their spouse. This is accepted as law in most countries in the world. If your spouse forced you to have sex, you are entitled to prosecute if you want to.\"}, {\"编号\": 8, \"标题\": \"Rape is unwanted or forced sex from someone you used to or are currently dating.\", \"描述\": \"Even if you previously had consensual sex or even had consensual sex recently, that does not make all sex consensual between you. You are still protected by law and are entitled to help. All that matters is that you said “no”.\"}, {\"编号\": 9, \"标题\": \"Rape is a teacher sleeping with a student.\", \"描述\": \"We tend to excuse female teacher-male student sex, or sex between a male teacher and a female student that the student encouraged. However, there are lots of reasons why this isn’t as consensual as it may appear, the most important of which is that children cannot consent (even if they’re teenagers). The young brain is not developed enough to comprehend consequences.\\nEven for older teacher-student relationships, it is important to understand that a professor can abuse their position of authority, using it to intimidate a student into sex.\"}, {\"编号\": 10, \"标题\": \"Rape is any sex that you don't want.\", \"描述\": \"At the end of the day, rape is just any sex that you don’t want. People need to understand that no means no. Beyond that, people also need to understand that getting a conscious “yes” is really what they need to be looking for, not just the absence of a no. For the safety of members of all genders, we should all work together to prioritize consent, so that rape becomes as uncommon as possible among all walks of life.\"}], \"小提示\": [\"If you get a bad feeling about a person, party, and/or location, either leave immediately or find a friend. Don't hesitate.\\n\", \"If all else fails and you are being followed by someone/attacked by someone, scream. Don't be afraid to scream because you will feel silly; in some countries we have been socialized to \\\"not make a scene.\\\" If this is rape/potential rape, make the biggest scene you can.\\nLoudly scream, \\\"Help!\\\" or \\\"Fire!\\\". Do not yell out, \\\"Rape!\\\" or \\\"I'm being attacked!\\\". The reason behind this is called the bystander effect, which is a social psychological phenomenon in which bystanders are aware and witnessing an emergency situation but don't offer help. During a rape, bystanders may not help for fear of getting attacked themselves.\\n\", \"Carry a cell phone. If you feel uncomfortable walking alone, either call a friend or family member or pretend to call them. Walk purposefully and speak in a clear voice, saying something like \\\"Could you unlock the door for me? I'll be home in 3 minutes, it's just one more block\\\" or say which street intersection you are at. Potential attackers may be discouraged by knowing that someone is awaiting your arrival, is close by, and would come to check on you if you did not appear within the next few minutes.\\n\"], \"注意事项\": [\"If you bite someone and draw blood, you risk contracting blood/pathogen borne diseases. These could include STDs/STIs. However, this outcome is not any different than if an attacker ejaculated inside of you without a condom. Biting may be extremely beneficial toward avoiding further physical abuse. Biting may also be more hygienic if successful in preventing further attack, as vaginal and rectal bleeding are common during rape. These skin fissures greatly increase the likelihood of contracting an STD/STI when your damaged colon/rectal/vaginal surface interacts with the attacker's seminal fluids.\\n\", \"None of these tips are guaranteed to prevent an attack.\\n\", \"The \\\"Grab, Twist, and Pull\\\" method only works if the rapist is male and wearing athletic shorts or other thin clothing. It will not work through denim or khaki.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,923 | How to Avoid Being Rickrolled | 1. Avoiding a Rickroll
1-1. Know what to look for.
If a video/site is a little too good/interesting to be true, then it's most likely going to be a rick roll or some other Internet prank. (Video ex: How to get a nuke with one kill on mw2 or Jurassic Park 4 Official Trailer.)
1-2. Take a good look at the URL.
If, say you wanted to go to the Amazon website, make sure the URL says "www.amazon.com". If it says something slightly different, like "www.amaz0n.com", then it's probably a fake website. Even if it's not a rickroll, it can be something worse, like a scam website.
If the URL ends in ".edu", you're in the clear-- this ending means that it's an academic website. Similarly, websites ending in ".gov" are from the government. These sites are highly unlikely to have rickrolls on them, but it is still possible.
1-3. Stop it and read the comments if it's a video.
Sometimes the creator has multiple accounts and they will say it's not a rick roll. In that case, check the date that these accounts were created. A large number of dislikes can point out the rickroll too. Comments and dislikes disabled altogether are also an obvious sign of the rickroll.
If the dislikes aren't disabled, but the comments are, take a closer look. If you see a button marked "Try YouTube Kids", then you're probably safe-- this means that the video's comments are disabled because the video is for kids (or was wrongly marked as for kids by the AI). If the video is about something controversial like politics, that could also justify the comments being disabled. If neither of these apply, though...
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1-4. Look under the like/dislike bar.
Often YouTube will insert an advertisement to buy the song, so you can pause the video before it starts the song.
1-5. Try using search engines that suggest the sites to avoid sites where you get rick rolled.
These will send you to the right sites (Ex: Bing.com.)
1-6. Remember rickrolls usually happen on interesting subjects.
If you are very interested in a video/site it may be a rick roll. Sometimes people like to pretend a rickroll is a website you visit daily, like a school website or a news website. People may try to get you to click on a popular website and disguise it as a rick roll. This is uncommon.
1-7. Download an automatic pause plugin.
When you open a YouTube video, it automatically starts playing. There are plugins for all browsers that automatically pause the video when you open the page. That way you can check the comments before to make sure it's not a rick roll.
2. If You Get Rickrolled
2-1. Don't get too frustrated.
If you get rickrolled, never let yourself get too mad, as this will only make it worse. Of course, we can't really control how we feel, but we can choose not to dwell on things that we dislike. For instance, if what you thought was an informative video turns out to be a rick roll, you might think, "Well, that's annoying-- I guess I'll have to search on Wikipedia instead of YouTube", rather than leaving an angry comment.
2-2. Learn to like the song.
If you're going to get rickrolled, you might as well enjoy it. If, however, you can never like the song no matter how hard you try to teach yourself to, don't sweat it. Everyone is entitled to their opinion, even if it's a negative opinion. Also, if you hate being rickrolled despite liking the song, that's OK too. After all, nobody wants to be promised something and then get something different.
Tips
If a YouTube link ends in "XcQ", it is highly likely it is a rickroll. Very few videos end in that same URL, and of them, rickroll is the most commonly spread.
Be fast at pressing pause because the comments do help.
If you're on YouTube, pause the video and scroll along the bottom. That will enable you to see stills from the video without actually watching it. If you see a picture of Rick Astley or words from the song, then it's a rickroll.
Warnings
Never tell other people that you're trying to avoid being rickrolled. They might use it against you.
If you follow these instructions, but it happens anyway, this might make it more frustrating since your plans didn't work. If that happens, though, watch a different video to take your mind off it.
| {
"create_time": "20230517 10:48:48",
"回答明细": "{\"回答\": \"1. Avoiding a Rickroll\\n1-1. Know what to look for.\\nIf a video/site is a little too good/interesting to be true, then it's most likely going to be a rick roll or some other Internet prank. (Video ex: How to get a nuke with one kill on mw2 or Jurassic Park 4 Official Trailer.)\\n1-2. Take a good look at the URL.\\nIf, say you wanted to go to the Amazon website, make sure the URL says \\\"www.amazon.com\\\". If it says something slightly different, like \\\"www.amaz0n.com\\\", then it's probably a fake website. Even if it's not a rickroll, it can be something worse, like a scam website. \\nIf the URL ends in \\\".edu\\\", you're in the clear-- this ending means that it's an academic website. Similarly, websites ending in \\\".gov\\\" are from the government. These sites are highly unlikely to have rickrolls on them, but it is still possible.\\n1-3. Stop it and read the comments if it's a video.\\nSometimes the creator has multiple accounts and they will say it's not a rick roll. In that case, check the date that these accounts were created. A large number of dislikes can point out the rickroll too. Comments and dislikes disabled altogether are also an obvious sign of the rickroll. \\nIf the dislikes aren't disabled, but the comments are, take a closer look. If you see a button marked \\\"Try YouTube Kids\\\", then you're probably safe-- this means that the video's comments are disabled because the video is for kids (or was wrongly marked as for kids by the AI). If the video is about something controversial like politics, that could also justify the comments being disabled. If neither of these apply, though... \\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/d\\\\/db\\\\/Screenshot-2022-04-27-YTKids.png\\\\/460px-Screenshot-2022-04-27-YTKids.png\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/d\\\\/db\\\\/Screenshot-2022-04-27-YTKids.png\\\\/728px-Screenshot-2022-04-27-YTKids.png\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":224,\\\"bigWidth\\\":728,\\\"bigHeight\\\":354,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/en.wikipedia.org\\\\/wiki\\\\/Fair_use\\\\\\\">Fair Use<\\\\/a> (screenshot)<br>\\\\n<\\\\/p><\\\\/div>\\\"}\\n1-4. Look under the like/dislike bar.\\nOften YouTube will insert an advertisement to buy the song, so you can pause the video before it starts the song.\\n1-5. Try using search engines that suggest the sites to avoid sites where you get rick rolled.\\nThese will send you to the right sites (Ex: Bing.com.)\\n1-6. Remember rickrolls usually happen on interesting subjects.\\nIf you are very interested in a video/site it may be a rick roll. Sometimes people like to pretend a rickroll is a website you visit daily, like a school website or a news website. People may try to get you to click on a popular website and disguise it as a rick roll. This is uncommon.\\n1-7. Download an automatic pause plugin.\\nWhen you open a YouTube video, it automatically starts playing. There are plugins for all browsers that automatically pause the video when you open the page. That way you can check the comments before to make sure it's not a rick roll.\\n2. If You Get Rickrolled\\n2-1. Don't get too frustrated.\\nIf you get rickrolled, never let yourself get too mad, as this will only make it worse. Of course, we can't really control how we feel, but we can choose not to dwell on things that we dislike. For instance, if what you thought was an informative video turns out to be a rick roll, you might think, \\\"Well, that's annoying-- I guess I'll have to search on Wikipedia instead of YouTube\\\", rather than leaving an angry comment.\\n2-2. Learn to like the song.\\nIf you're going to get rickrolled, you might as well enjoy it. If, however, you can never like the song no matter how hard you try to teach yourself to, don't sweat it. Everyone is entitled to their opinion, even if it's a negative opinion. Also, if you hate being rickrolled despite liking the song, that's OK too. After all, nobody wants to be promised something and then get something different.\\nTips\\nIf a YouTube link ends in \\\"XcQ\\\", it is highly likely it is a rickroll. Very few videos end in that same URL, and of them, rickroll is the most commonly spread.\\nBe fast at pressing pause because the comments do help.\\nIf you're on YouTube, pause the video and scroll along the bottom. That will enable you to see stills from the video without actually watching it. If you see a picture of Rick Astley or words from the song, then it's a rickroll.\\nWarnings\\nNever tell other people that you're trying to avoid being rickrolled. They might use it against you.\\nIf you follow these instructions, but it happens anyway, this might make it more frustrating since your plans didn't work. If that happens, though, watch a different video to take your mind off it.\\n\", \"简要回答\": \"Being rick rolled is annoying and can get frustrating, however, you can avoid it with these avoidance tactics. This wikiHow article will teach you how to avoid being rickrolled. (A rickroll is when you see something and it shows Rick Astley singing his song Never Gonna Give You Up instead of what you wanted.)\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding a Rickroll\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know what to look for.\", \"描述\": \"If a video/site is a little too good/interesting to be true, then it's most likely going to be a rick roll or some other Internet prank. (Video ex: How to get a nuke with one kill on mw2 or Jurassic Park 4 Official Trailer.)\"}, {\"编号\": 2, \"标题\": \"Take a good look at the URL.\", \"描述\": \"If, say you wanted to go to the Amazon website, make sure the URL says \\\"www.amazon.com\\\". If it says something slightly different, like \\\"www.amaz0n.com\\\", then it's probably a fake website. Even if it's not a rickroll, it can be something worse, like a scam website. \\nIf the URL ends in \\\".edu\\\", you're in the clear-- this ending means that it's an academic website. Similarly, websites ending in \\\".gov\\\" are from the government. These sites are highly unlikely to have rickrolls on them, but it is still possible.\"}, {\"编号\": 3, \"标题\": \"Stop it and read the comments if it's a video.\", \"描述\": \"Sometimes the creator has multiple accounts and they will say it's not a rick roll. In that case, check the date that these accounts were created. A large number of dislikes can point out the rickroll too. Comments and dislikes disabled altogether are also an obvious sign of the rickroll. \\nIf the dislikes aren't disabled, but the comments are, take a closer look. If you see a button marked \\\"Try YouTube Kids\\\", then you're probably safe-- this means that the video's comments are disabled because the video is for kids (or was wrongly marked as for kids by the AI). If the video is about something controversial like politics, that could also justify the comments being disabled. If neither of these apply, though... \\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/d\\\\/db\\\\/Screenshot-2022-04-27-YTKids.png\\\\/460px-Screenshot-2022-04-27-YTKids.png\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/d\\\\/db\\\\/Screenshot-2022-04-27-YTKids.png\\\\/728px-Screenshot-2022-04-27-YTKids.png\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":224,\\\"bigWidth\\\":728,\\\"bigHeight\\\":354,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/en.wikipedia.org\\\\/wiki\\\\/Fair_use\\\\\\\">Fair Use<\\\\/a> (screenshot)<br>\\\\n<\\\\/p><\\\\/div>\\\"}\"}, {\"编号\": 4, \"标题\": \"Look under the like/dislike bar.\", \"描述\": \"Often YouTube will insert an advertisement to buy the song, so you can pause the video before it starts the song.\"}, {\"编号\": 5, \"标题\": \"Try using search engines that suggest the sites to avoid sites where you get rick rolled.\", \"描述\": \"These will send you to the right sites (Ex: Bing.com.)\"}, {\"编号\": 6, \"标题\": \"Remember rickrolls usually happen on interesting subjects.\", \"描述\": \"If you are very interested in a video/site it may be a rick roll. Sometimes people like to pretend a rickroll is a website you visit daily, like a school website or a news website. People may try to get you to click on a popular website and disguise it as a rick roll. This is uncommon.\"}, {\"编号\": 7, \"标题\": \"Download an automatic pause plugin.\", \"描述\": \"When you open a YouTube video, it automatically starts playing. There are plugins for all browsers that automatically pause the video when you open the page. That way you can check the comments before to make sure it's not a rick roll.\"}]}, {\"编号\": 2, \"标题\": \"If You Get Rickrolled\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't get too frustrated.\", \"描述\": \"If you get rickrolled, never let yourself get too mad, as this will only make it worse. Of course, we can't really control how we feel, but we can choose not to dwell on things that we dislike. For instance, if what you thought was an informative video turns out to be a rick roll, you might think, \\\"Well, that's annoying-- I guess I'll have to search on Wikipedia instead of YouTube\\\", rather than leaving an angry comment.\"}, {\"编号\": 2, \"标题\": \"Learn to like the song.\", \"描述\": \"If you're going to get rickrolled, you might as well enjoy it. If, however, you can never like the song no matter how hard you try to teach yourself to, don't sweat it. Everyone is entitled to their opinion, even if it's a negative opinion. Also, if you hate being rickrolled despite liking the song, that's OK too. After all, nobody wants to be promised something and then get something different.\"}], \"小提示\": [\"If a YouTube link ends in \\\"XcQ\\\", it is highly likely it is a rickroll. Very few videos end in that same URL, and of them, rickroll is the most commonly spread.\\n\", \"Be fast at pressing pause because the comments do help.\\n\", \"If you're on YouTube, pause the video and scroll along the bottom. That will enable you to see stills from the video without actually watching it. If you see a picture of Rick Astley or words from the song, then it's a rickroll.\\n\"], \"注意事项\": [\"Never tell other people that you're trying to avoid being rickrolled. They might use it against you.\\n\", \"If you follow these instructions, but it happens anyway, this might make it more frustrating since your plans didn't work. If that happens, though, watch a different video to take your mind off it.\\n\"]}]}}",
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} | wikihow |
2,924 | How to Avoid Being Scared at Night | 1. Dealing with Nighttime Anxiety
1-1. Avoid the mid-day nap.
When you stay up late, you wake up tired, not feeling refreshed and, by the middle of the day, craving a nap. However, napping for a long period of time in the middle of the day can make you less able to fall asleep with ease when you go to bed at night. Moreover, when you are tired at night and ready to go to sleep, you have less time and energy to think about being scared.
If you feel that you must nap mid-day because you're too zapped to keep going, try taking a "power nap" just before lunch. These short naps of 15-20 minutes can give you some great benefits, including a burst of energy and alertness and increased motor performance. These shorter naps are what most people really need to stave off sleepiness and get the energy needed to continue on with their day.
1-2. Try deep breathing techniques.
Focusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing, in which you expand the lungs and abdomen, encourages full oxygen exchange, the trading of incoming fresh oxygen for outgoing carbon dioxide. Deep breathing slows the heartbeat and stabilizes blood pressure.
Sit in a comfortable position and close your eyes. Take one or two normal breaths to settle yourself. Inhale, or take a deep breath, for 5 counts. Hold for 5 counts. Then exhale, letting all the air out, for 5 counts. Repeat for several cycles until you feel more calm.
1-3. Meditate
Meditation is a helpful tool to feel more relaxed. Some people find it especially useful to meditate at the end of the days to help focus and quiet the mind after a busy day. Meditation is one way to become more aware of your surroundings and to achieve a higher level of awareness and inner calm. It is recommended that you meditate an hour before bed.
You can meditate anywhere you like and for as long as you like. This basically allows you to access a sense of tranquility and peace no matter what's going on around you.
Sit in a comfortable position. Focus on your breath. Focus on being present and relaxed in your body, and notice every breath you take. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. If you find your mind wandering, focus on counting your inhales and exhales.
Some people find it helpful to focus on an object in the room, like a candle, or to harness their energy and focus into an audible sound, like "um".
1-4. Keep a journal.
Writing in a journal can help you understand and better cope with the emotions and fears that arise at night. There is no right or wrong way to journal; you could create a lists or write more narrative entries describe your feelings and emotions at a given time. In general, seeing your thoughts reflected on paper might help you identify some important patterns, which then you can learn to cope with or alleviate.
Try journaling for 10-20 minutes a day about whatever comes to your mind. Do not worry about spelling or grammar. Just let yourself process whatever you need to on paper.
Ask yourself some key questions to try to figure out what it is that scares you: What fears come to mind about the night? What feelings are coming up in the night or when you try to go to sleep? Do you avoid any particular places or activities at night?
Listing-making can also be a useful part of journaling, especially if you find worrying a reason you are unable to sleep. Make a "to-do" list for tomorrow, make a list of all of the positive things about a day, or make a list of what you look forward to tomorrow.
1-5. Take a warm bath.
The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps you to fall asleep.
A bath should be taken about 2 hours before you plan to sleep because of the time needed to first raise and then lower your body temperature to enable easier sleep.
To enhance the calming effects of a warm bath, try incorporating some essential oils or scents associated with relaxation. Consider using a bubble bath or soap scented with lavender. Research shows that the herb lavender can produce calming, soothing, and sedative effects when its scent is inhaled.
1-6. Watch what you eat or drink before bed.
Avoid eating a heavy meal right before you go to bed. In addition, avoid all stimulants such as coffee, nicotine, alcohol, caffeine, and/or sugar within 4 hours of when you plan to go to bed. Stimulants keep your brain awake, which can make it harder to stop worrying and calm down before bed.
However, eating a small snack about two hours before bed can be helpful. A good choice would be a banana and low-fat milk or a small handful of almonds.
1-7. Turn lights on.
Nightlights are not just for children. It is recommended to have a nightlight in the hallway or bathroom, rather than your bedroom, where it may be distracting for you. Light can impact natural sleep patterns, making it harder for your internal clock to get ready for bed and for you to have a restful sleep.
Having some light in your home will also make you more aware of your surroundings and help assuage any fear of the dark you may have.
1-8. Create some white noise.
White noise, such as a fan or the sound of static, nature and ocean sounds, or other types of instrumental music can be soothing and help block out other noises that can trigger your fear.
You can actually purchase white noise machines designed with an array of different sounds to help facilitate more restful sleep. In addition, there are many apps for smartphones to help people sleep that come with relaxation sounds and/or white noise.
1-9. Make your home safe.
When your fear of the night stems from safety concerns, such as someone breaking into your home, take action steps to make your home safer.
Secure windows with locks.
Put curtains up to provide privacy.
If it make you feel safe, keep an item by your bed that could be used to protect yourself. However, avoid keeping an item near you that you or someone else in your home could accidentally use to hurt themselves or others, such as a gun or knife. Instead opt for a heavy object, such as a book or paperweight. The placement of this object nearby may help you feel safer, but will also not increase any risk or danger in your home.
1-10. Consider the temperature of your room.
The temperature can affect how well and for how long you sleep. Your body temperature drops as you go to sleep and a slightly cooler, rather than too warm, room can help this process along and help you achieve a sounder and easier sleep. But if the room is too cold (or too warm), you are more likely to have trouble settling into sleep and will wake up more often. Though researchers can't say what is an ideal temperature because what is comfortable for one person isn't always the case for another person, a typical recommendation is to make sure your room is between 65–72 °F (18.3–22.2 °C).
1-11. Distract yourself.
A healthy amount of distraction is a good way deal with being scared. A "healthy amount" means enough distraction to engage your attention and emotions but not enough that you get hyper or overexcited and cannot settle down before bed.
Read a book. Avoid anything too exciting or scary. Read something that you're interested in and that immerses you. This will keep you focused on the plot and/or subject, and not on your fear.
Watch TV or go on your computer, tablet or smartphone. The evidence is mixed on the impact of using technology before bed on your sleep patterns. The most recent research suggests that watching TV or using technology before bed in fact hinders healthy sleep patterns. However, if you want to use technology to distract yourself a few hours before you head to bed, this can be helpful in keeping your mind off of your fear. Just make sure you "unplug" an hour or two before you actually plan to sleep.
Listen to calming music. The music should be anything that relaxes you, and makes you feel comfortable and happy.
Count. Count forwards or backwards as long as you can to keep your mind focus on something other than your fear until you feel yourself dose off.
Tell a story in your head. Play out a fictional scenario in your mind that distracts you from whatever worry you have.
1-12. Pray.
Some people find praying before bed can be relaxing and help alleviate worries and fears.
1-13. Think positive and logical thoughts.
Think "happy thoughts" before you go to bed - about your family, your friends, your favorite activities, so on. Remember all of the good things in your life and all of the people you love and who love you back; you are surrounded by love and protection.
It can also be useful to pause and use your logistical thinking. For example, if you live in an apartment, most of the sounds that scare you are probably just the sounds of other people in your building. Creaky floor sounds, muffled voices, occasional thuds as doors shut, etc., are not indications that anything sinister is going to happen to you, but that you live near other people - and that you are not alone!
1-14. Ask for support.
Do not be afraid to ask for support. Sometimes feeling isolated from the rest of the world at night is what intensifies the scary feelings.
If you are new to being alone because you've just moved into your own room, a dorm or a new apartment, maybe support means asking for a friend or relative to spend your first night in your new space with you.
You could have have the phone number of a friend who stays up late readily available in case you wake up from a nightmare or can't doze off and need to talk to someone.
2. Helping Children with Nighttime Fears
2-1. Talk to your child about his fears.
Let your child tell you what it is they're afraid of at nighttime. But don't force your child to tell you if they're not ready. Keep in mind as well that a child's fear may differ depending on his particular stage of development. For example, younger kids have a harder time telling the difference between what is real and what is imaginary.
Never respond by calling your child's fear "ridiculous" or "stupid." Instead, accept your child's fear and work with them to try to overcome it. Remember that you were once a child and likely had lots of silly fears too!
Try talking about your child's fears during the day, when they're not afraid. Discuss strategies regarding how they can be less scared at bedtime. Additionally, build your child's self-confidence during the day; comment on their "bravery" and what a "big boy" or girl they are. The idea is that if he feels secure and confident during the day, this can help them in the night.
2-2. Do not support or build up your child's fears.
Once you know the nature of your child's fear, don't support the fear, even unintentionally, by formally recognizing or acknowledging it. For example, if your child is afraid of monsters, don't pretend to get out the monster repellant spray or to check the room for monsters. Such actions make it seem to your child like you too believe that these monsters exist.
Instead, consider talking to your child about the difference between imagination and reality. For example, if he's afraid of monsters under the bed because he watched the film Monsters, Inc., let your child know that movies are made-up and are not real. You will likely need to have this conversation multiple times as the child develops his mental capacity for logic and reasoning.
Constantly reassure your child that he is safe. Communicate the notion of safety repeatedly.
2-3. Supervise what your child watches/sees.
Do not allow your child to watch scary TV shows or play scary or violent video games. These may increase your child's fears before he goes to sleep.
In general you should try to limit your child's exposure to TV and other electronics before bed as this can keep him from settling into sleep. Instead, try reading a story to him (again, nothing scary!) or reading together. Research has shown that bedtime stories can enhance children's learning and development and also help develop closer bonds between children and parents.
2-4. Give your child a warm bath.
The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps people fall asleep.
A bath should be taken about 2 hours before bedtime because of the time needed to first raise and then lower body temperature.
2-5. Make the child's room ideal for sleeping.
Make sure the room is tidy before your child goes to sleep and that you put away anything lying around that isn't where it is supposed to be. When it's dark, a child's eyes can play tricks on him. Keeping things in their proper place will help your child avoid seeing things where there really is nothing to be seen. A neatly made bed - before your child gets into it, that is! - can also help facilitate the bedtime routine.
2-6. Add comforting touches to the room.
Have lots of pillows around the child so he feels safe and cozy. Place a treasured item near your child on the bed, like a special blanket, stuffed animal or family photo beside the bed. Not only will these little comforts make him feel cozier, but they can also help your child feel more secure since he is surrounded by things he loves.
2-7. Put on a nightlight.
A nightlight can be used to give your child a sense of calm as he goes to sleep, since many children are afraid of the dark. You can buy nightlights in fun shapes and sizes. Consider bringing your child with you to pick one out and explain to him what it's for. Give him an active role to play in overcoming his own fear.
If the light interferes with your child's ability to fall and remain asleep, you should remove it. A dim nightlight is advised only insofar as it does not disrupt the child's sleeping patterns.
You can also leave your child's door open either partially or fully. Keeping the door open will help alleviate any fear associated with the separation from parents during the night.
2-8. Bring the pet into the room.
Cuddles with pets can make people feel better. A cat to snuggle around your feet, a dog resting on the floor, or even the soothing sounds of a fish filter or a hamster wheel can be be comforting in the night.
2-9. Stay with your child for a while.
If your child is very frightened and cannot be in the room alone at first, it is acceptable to stay by or in his bed with him until he falls asleep. However, only do this occasionally. If it becomes part of the regular bedtime routine (even two nights in a row), it may become a crutch and your child may not be able to sleep without your presence.
If your child is afraid of being alone, let him know that you'll check on him. Start by checking in on him after 5 minutes, then 10 minutes, then 15 minutes, and so on, until he is asleep. Just do a quick check; don't linger, as your child may come to depend on your presence.
2-10. Keep your child in his own bed.
If your child wakes up in the middle of the night and is afraid to go back to sleep because he is scared, reassure him and tell him that he is safe and okay. If your child comes to your room in the night, take him back to his bed and again reassure him. It's important to not let him get into your bed. Your child needs to learn that his bed is safe and that nothing will happen to him.
Letting your child into your bed will not alleviate the fear but instead will support it and your child will not learn to overcome the fear.
2-11. Consult your physician if your child's fear does not dissipate.
If your child's nighttime fear continues even after trying all of the above, or if it begins to impact his daily functioning, consider taking him to his doctor, where you can get a recommendation in order to have a formal psychological assessment done.
Warnings
Trauma, anxiety, phobias, and other mental health disorders are more than just fear and are often deeply rooted, which makes them hard to effectively overcome without professional support.[46]
X
Expert Source
Hilary Jacobs Hendel, LCSWCertified AEDP Psychotherapist & Emotions Educator
Expert Interview. 8 September 2021.
If you feel that your condition is more than just a run-of-the-mill fear of the night and that you are unable to cope or sleep properly, you should consult a mental health professional who can help you diagnose your fear and develop an appropriate treatment plan.
| {
"create_time": "20230517 10:48:49",
"回答明细": "{\"回答\": \"1. Dealing with Nighttime Anxiety\\n1-1. Avoid the mid-day nap.\\nWhen you stay up late, you wake up tired, not feeling refreshed and, by the middle of the day, craving a nap. However, napping for a long period of time in the middle of the day can make you less able to fall asleep with ease when you go to bed at night. Moreover, when you are tired at night and ready to go to sleep, you have less time and energy to think about being scared.\\nIf you feel that you must nap mid-day because you're too zapped to keep going, try taking a \\\"power nap\\\" just before lunch. These short naps of 15-20 minutes can give you some great benefits, including a burst of energy and alertness and increased motor performance. These shorter naps are what most people really need to stave off sleepiness and get the energy needed to continue on with their day.\\n1-2. Try deep breathing techniques.\\nFocusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing, in which you expand the lungs and abdomen, encourages full oxygen exchange, the trading of incoming fresh oxygen for outgoing carbon dioxide. Deep breathing slows the heartbeat and stabilizes blood pressure.\\nSit in a comfortable position and close your eyes. Take one or two normal breaths to settle yourself. Inhale, or take a deep breath, for 5 counts. Hold for 5 counts. Then exhale, letting all the air out, for 5 counts. Repeat for several cycles until you feel more calm.\\n1-3. Meditate\\nMeditation is a helpful tool to feel more relaxed. Some people find it especially useful to meditate at the end of the days to help focus and quiet the mind after a busy day. Meditation is one way to become more aware of your surroundings and to achieve a higher level of awareness and inner calm. It is recommended that you meditate an hour before bed.\\nYou can meditate anywhere you like and for as long as you like. This basically allows you to access a sense of tranquility and peace no matter what's going on around you.\\nSit in a comfortable position. Focus on your breath. Focus on being present and relaxed in your body, and notice every breath you take. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. If you find your mind wandering, focus on counting your inhales and exhales.\\nSome people find it helpful to focus on an object in the room, like a candle, or to harness their energy and focus into an audible sound, like \\\"um\\\".\\n1-4. Keep a journal.\\nWriting in a journal can help you understand and better cope with the emotions and fears that arise at night. There is no right or wrong way to journal; you could create a lists or write more narrative entries describe your feelings and emotions at a given time. In general, seeing your thoughts reflected on paper might help you identify some important patterns, which then you can learn to cope with or alleviate.\\nTry journaling for 10-20 minutes a day about whatever comes to your mind. Do not worry about spelling or grammar. Just let yourself process whatever you need to on paper.\\nAsk yourself some key questions to try to figure out what it is that scares you: What fears come to mind about the night? What feelings are coming up in the night or when you try to go to sleep? Do you avoid any particular places or activities at night?\\nListing-making can also be a useful part of journaling, especially if you find worrying a reason you are unable to sleep. Make a \\\"to-do\\\" list for tomorrow, make a list of all of the positive things about a day, or make a list of what you look forward to tomorrow.\\n1-5. Take a warm bath.\\nThe reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps you to fall asleep.\\nA bath should be taken about 2 hours before you plan to sleep because of the time needed to first raise and then lower your body temperature to enable easier sleep.\\nTo enhance the calming effects of a warm bath, try incorporating some essential oils or scents associated with relaxation. Consider using a bubble bath or soap scented with lavender. Research shows that the herb lavender can produce calming, soothing, and sedative effects when its scent is inhaled.\\n1-6. Watch what you eat or drink before bed.\\nAvoid eating a heavy meal right before you go to bed. In addition, avoid all stimulants such as coffee, nicotine, alcohol, caffeine, and/or sugar within 4 hours of when you plan to go to bed. Stimulants keep your brain awake, which can make it harder to stop worrying and calm down before bed.\\nHowever, eating a small snack about two hours before bed can be helpful. A good choice would be a banana and low-fat milk or a small handful of almonds.\\n1-7. Turn lights on.\\nNightlights are not just for children. It is recommended to have a nightlight in the hallway or bathroom, rather than your bedroom, where it may be distracting for you. Light can impact natural sleep patterns, making it harder for your internal clock to get ready for bed and for you to have a restful sleep.\\nHaving some light in your home will also make you more aware of your surroundings and help assuage any fear of the dark you may have.\\n1-8. Create some white noise.\\nWhite noise, such as a fan or the sound of static, nature and ocean sounds, or other types of instrumental music can be soothing and help block out other noises that can trigger your fear.\\nYou can actually purchase white noise machines designed with an array of different sounds to help facilitate more restful sleep. In addition, there are many apps for smartphones to help people sleep that come with relaxation sounds and/or white noise.\\n1-9. Make your home safe.\\nWhen your fear of the night stems from safety concerns, such as someone breaking into your home, take action steps to make your home safer.\\nSecure windows with locks.\\nPut curtains up to provide privacy.\\nIf it make you feel safe, keep an item by your bed that could be used to protect yourself. However, avoid keeping an item near you that you or someone else in your home could accidentally use to hurt themselves or others, such as a gun or knife. Instead opt for a heavy object, such as a book or paperweight. The placement of this object nearby may help you feel safer, but will also not increase any risk or danger in your home.\\n1-10. Consider the temperature of your room.\\nThe temperature can affect how well and for how long you sleep. Your body temperature drops as you go to sleep and a slightly cooler, rather than too warm, room can help this process along and help you achieve a sounder and easier sleep. But if the room is too cold (or too warm), you are more likely to have trouble settling into sleep and will wake up more often. Though researchers can't say what is an ideal temperature because what is comfortable for one person isn't always the case for another person, a typical recommendation is to make sure your room is between 65–72 °F (18.3–22.2 °C).\\n1-11. Distract yourself.\\nA healthy amount of distraction is a good way deal with being scared. A \\\"healthy amount\\\" means enough distraction to engage your attention and emotions but not enough that you get hyper or overexcited and cannot settle down before bed.\\nRead a book. Avoid anything too exciting or scary. Read something that you're interested in and that immerses you. This will keep you focused on the plot and/or subject, and not on your fear.\\nWatch TV or go on your computer, tablet or smartphone. The evidence is mixed on the impact of using technology before bed on your sleep patterns. The most recent research suggests that watching TV or using technology before bed in fact hinders healthy sleep patterns. However, if you want to use technology to distract yourself a few hours before you head to bed, this can be helpful in keeping your mind off of your fear. Just make sure you \\\"unplug\\\" an hour or two before you actually plan to sleep.\\nListen to calming music. The music should be anything that relaxes you, and makes you feel comfortable and happy.\\nCount. Count forwards or backwards as long as you can to keep your mind focus on something other than your fear until you feel yourself dose off.\\nTell a story in your head. Play out a fictional scenario in your mind that distracts you from whatever worry you have.\\n1-12. Pray.\\nSome people find praying before bed can be relaxing and help alleviate worries and fears.\\n1-13. Think positive and logical thoughts.\\nThink \\\"happy thoughts\\\" before you go to bed - about your family, your friends, your favorite activities, so on. Remember all of the good things in your life and all of the people you love and who love you back; you are surrounded by love and protection.\\nIt can also be useful to pause and use your logistical thinking. For example, if you live in an apartment, most of the sounds that scare you are probably just the sounds of other people in your building. Creaky floor sounds, muffled voices, occasional thuds as doors shut, etc., are not indications that anything sinister is going to happen to you, but that you live near other people - and that you are not alone!\\n1-14. Ask for support.\\nDo not be afraid to ask for support. Sometimes feeling isolated from the rest of the world at night is what intensifies the scary feelings.\\nIf you are new to being alone because you've just moved into your own room, a dorm or a new apartment, maybe support means asking for a friend or relative to spend your first night in your new space with you.\\nYou could have have the phone number of a friend who stays up late readily available in case you wake up from a nightmare or can't doze off and need to talk to someone.\\n2. Helping Children with Nighttime Fears\\n2-1. Talk to your child about his fears.\\nLet your child tell you what it is they're afraid of at nighttime. But don't force your child to tell you if they're not ready. Keep in mind as well that a child's fear may differ depending on his particular stage of development. For example, younger kids have a harder time telling the difference between what is real and what is imaginary.\\nNever respond by calling your child's fear \\\"ridiculous\\\" or \\\"stupid.\\\" Instead, accept your child's fear and work with them to try to overcome it. Remember that you were once a child and likely had lots of silly fears too! \\nTry talking about your child's fears during the day, when they're not afraid. Discuss strategies regarding how they can be less scared at bedtime. Additionally, build your child's self-confidence during the day; comment on their \\\"bravery\\\" and what a \\\"big boy\\\" or girl they are. The idea is that if he feels secure and confident during the day, this can help them in the night.\\n2-2. Do not support or build up your child's fears.\\nOnce you know the nature of your child's fear, don't support the fear, even unintentionally, by formally recognizing or acknowledging it. For example, if your child is afraid of monsters, don't pretend to get out the monster repellant spray or to check the room for monsters. Such actions make it seem to your child like you too believe that these monsters exist.\\nInstead, consider talking to your child about the difference between imagination and reality. For example, if he's afraid of monsters under the bed because he watched the film Monsters, Inc., let your child know that movies are made-up and are not real. You will likely need to have this conversation multiple times as the child develops his mental capacity for logic and reasoning.\\nConstantly reassure your child that he is safe. Communicate the notion of safety repeatedly.\\n2-3. Supervise what your child watches/sees.\\nDo not allow your child to watch scary TV shows or play scary or violent video games. These may increase your child's fears before he goes to sleep.\\nIn general you should try to limit your child's exposure to TV and other electronics before bed as this can keep him from settling into sleep. Instead, try reading a story to him (again, nothing scary!) or reading together. Research has shown that bedtime stories can enhance children's learning and development and also help develop closer bonds between children and parents.\\n2-4. Give your child a warm bath.\\nThe reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps people fall asleep.\\nA bath should be taken about 2 hours before bedtime because of the time needed to first raise and then lower body temperature.\\n2-5. Make the child's room ideal for sleeping.\\nMake sure the room is tidy before your child goes to sleep and that you put away anything lying around that isn't where it is supposed to be. When it's dark, a child's eyes can play tricks on him. Keeping things in their proper place will help your child avoid seeing things where there really is nothing to be seen. A neatly made bed - before your child gets into it, that is! - can also help facilitate the bedtime routine.\\n2-6. Add comforting touches to the room.\\nHave lots of pillows around the child so he feels safe and cozy. Place a treasured item near your child on the bed, like a special blanket, stuffed animal or family photo beside the bed. Not only will these little comforts make him feel cozier, but they can also help your child feel more secure since he is surrounded by things he loves.\\n2-7. Put on a nightlight.\\nA nightlight can be used to give your child a sense of calm as he goes to sleep, since many children are afraid of the dark. You can buy nightlights in fun shapes and sizes. Consider bringing your child with you to pick one out and explain to him what it's for. Give him an active role to play in overcoming his own fear.\\nIf the light interferes with your child's ability to fall and remain asleep, you should remove it. A dim nightlight is advised only insofar as it does not disrupt the child's sleeping patterns.\\nYou can also leave your child's door open either partially or fully. Keeping the door open will help alleviate any fear associated with the separation from parents during the night.\\n2-8. Bring the pet into the room.\\nCuddles with pets can make people feel better. A cat to snuggle around your feet, a dog resting on the floor, or even the soothing sounds of a fish filter or a hamster wheel can be be comforting in the night.\\n2-9. Stay with your child for a while.\\nIf your child is very frightened and cannot be in the room alone at first, it is acceptable to stay by or in his bed with him until he falls asleep. However, only do this occasionally. If it becomes part of the regular bedtime routine (even two nights in a row), it may become a crutch and your child may not be able to sleep without your presence.\\nIf your child is afraid of being alone, let him know that you'll check on him. Start by checking in on him after 5 minutes, then 10 minutes, then 15 minutes, and so on, until he is asleep. Just do a quick check; don't linger, as your child may come to depend on your presence.\\n2-10. Keep your child in his own bed.\\nIf your child wakes up in the middle of the night and is afraid to go back to sleep because he is scared, reassure him and tell him that he is safe and okay. If your child comes to your room in the night, take him back to his bed and again reassure him. It's important to not let him get into your bed. Your child needs to learn that his bed is safe and that nothing will happen to him.\\nLetting your child into your bed will not alleviate the fear but instead will support it and your child will not learn to overcome the fear.\\n2-11. Consult your physician if your child's fear does not dissipate.\\nIf your child's nighttime fear continues even after trying all of the above, or if it begins to impact his daily functioning, consider taking him to his doctor, where you can get a recommendation in order to have a formal psychological assessment done.\\nWarnings\\nTrauma, anxiety, phobias, and other mental health disorders are more than just fear and are often deeply rooted, which makes them hard to effectively overcome without professional support.[46]\\nX\\nExpert Source\\n\\nHilary Jacobs Hendel, LCSWCertified AEDP Psychotherapist & Emotions Educator\\nExpert Interview. 8 September 2021.\\n\\n If you feel that your condition is more than just a run-of-the-mill fear of the night and that you are unable to cope or sleep properly, you should consult a mental health professional who can help you diagnose your fear and develop an appropriate treatment plan.\\n\", \"简要回答\": \"The feeling of being scared is a natural response in certain situations, such as being in the dark at night. Being scared stems from fear, which is part of our body's \\\"fight or flight\\\" response that helps us know if we are in danger. The perceived danger can be physical or psychological, and often puts us on edge and causes anxiety. The problem is when this natural response of being scared begins to impact your daily functioning, including sleeping. Being scared at night can negatively affect sleeping patterns and overall quality of life for both children and adults.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Dealing with Nighttime Anxiety\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid the mid-day nap.\", \"描述\": \"When you stay up late, you wake up tired, not feeling refreshed and, by the middle of the day, craving a nap. However, napping for a long period of time in the middle of the day can make you less able to fall asleep with ease when you go to bed at night. Moreover, when you are tired at night and ready to go to sleep, you have less time and energy to think about being scared.\\nIf you feel that you must nap mid-day because you're too zapped to keep going, try taking a \\\"power nap\\\" just before lunch. These short naps of 15-20 minutes can give you some great benefits, including a burst of energy and alertness and increased motor performance. These shorter naps are what most people really need to stave off sleepiness and get the energy needed to continue on with their day.\"}, {\"编号\": 2, \"标题\": \"Try deep breathing techniques.\", \"描述\": \"Focusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing, in which you expand the lungs and abdomen, encourages full oxygen exchange, the trading of incoming fresh oxygen for outgoing carbon dioxide. Deep breathing slows the heartbeat and stabilizes blood pressure.\\nSit in a comfortable position and close your eyes. Take one or two normal breaths to settle yourself. Inhale, or take a deep breath, for 5 counts. Hold for 5 counts. Then exhale, letting all the air out, for 5 counts. Repeat for several cycles until you feel more calm.\"}, {\"编号\": 3, \"标题\": \"Meditate\", \"描述\": \"Meditation is a helpful tool to feel more relaxed. Some people find it especially useful to meditate at the end of the days to help focus and quiet the mind after a busy day. Meditation is one way to become more aware of your surroundings and to achieve a higher level of awareness and inner calm. It is recommended that you meditate an hour before bed.\\nYou can meditate anywhere you like and for as long as you like. This basically allows you to access a sense of tranquility and peace no matter what's going on around you.\\nSit in a comfortable position. Focus on your breath. Focus on being present and relaxed in your body, and notice every breath you take. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. If you find your mind wandering, focus on counting your inhales and exhales.\\nSome people find it helpful to focus on an object in the room, like a candle, or to harness their energy and focus into an audible sound, like \\\"um\\\".\"}, {\"编号\": 4, \"标题\": \"Keep a journal.\", \"描述\": \"Writing in a journal can help you understand and better cope with the emotions and fears that arise at night. There is no right or wrong way to journal; you could create a lists or write more narrative entries describe your feelings and emotions at a given time. In general, seeing your thoughts reflected on paper might help you identify some important patterns, which then you can learn to cope with or alleviate.\\nTry journaling for 10-20 minutes a day about whatever comes to your mind. Do not worry about spelling or grammar. Just let yourself process whatever you need to on paper.\\nAsk yourself some key questions to try to figure out what it is that scares you: What fears come to mind about the night? What feelings are coming up in the night or when you try to go to sleep? Do you avoid any particular places or activities at night?\\nListing-making can also be a useful part of journaling, especially if you find worrying a reason you are unable to sleep. Make a \\\"to-do\\\" list for tomorrow, make a list of all of the positive things about a day, or make a list of what you look forward to tomorrow.\"}, {\"编号\": 5, \"标题\": \"Take a warm bath.\", \"描述\": \"The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps you to fall asleep.\\nA bath should be taken about 2 hours before you plan to sleep because of the time needed to first raise and then lower your body temperature to enable easier sleep.\\nTo enhance the calming effects of a warm bath, try incorporating some essential oils or scents associated with relaxation. Consider using a bubble bath or soap scented with lavender. Research shows that the herb lavender can produce calming, soothing, and sedative effects when its scent is inhaled.\"}, {\"编号\": 6, \"标题\": \"Watch what you eat or drink before bed.\", \"描述\": \"Avoid eating a heavy meal right before you go to bed. In addition, avoid all stimulants such as coffee, nicotine, alcohol, caffeine, and/or sugar within 4 hours of when you plan to go to bed. Stimulants keep your brain awake, which can make it harder to stop worrying and calm down before bed.\\nHowever, eating a small snack about two hours before bed can be helpful. A good choice would be a banana and low-fat milk or a small handful of almonds.\"}, {\"编号\": 7, \"标题\": \"Turn lights on.\", \"描述\": \"Nightlights are not just for children. It is recommended to have a nightlight in the hallway or bathroom, rather than your bedroom, where it may be distracting for you. Light can impact natural sleep patterns, making it harder for your internal clock to get ready for bed and for you to have a restful sleep.\\nHaving some light in your home will also make you more aware of your surroundings and help assuage any fear of the dark you may have.\"}, {\"编号\": 8, \"标题\": \"Create some white noise.\", \"描述\": \"White noise, such as a fan or the sound of static, nature and ocean sounds, or other types of instrumental music can be soothing and help block out other noises that can trigger your fear.\\nYou can actually purchase white noise machines designed with an array of different sounds to help facilitate more restful sleep. In addition, there are many apps for smartphones to help people sleep that come with relaxation sounds and/or white noise.\"}, {\"编号\": 9, \"标题\": \"Make your home safe.\", \"描述\": \"When your fear of the night stems from safety concerns, such as someone breaking into your home, take action steps to make your home safer.\\nSecure windows with locks.\\nPut curtains up to provide privacy.\\nIf it make you feel safe, keep an item by your bed that could be used to protect yourself. However, avoid keeping an item near you that you or someone else in your home could accidentally use to hurt themselves or others, such as a gun or knife. Instead opt for a heavy object, such as a book or paperweight. The placement of this object nearby may help you feel safer, but will also not increase any risk or danger in your home.\"}, {\"编号\": 10, \"标题\": \"Consider the temperature of your room.\", \"描述\": \"The temperature can affect how well and for how long you sleep. Your body temperature drops as you go to sleep and a slightly cooler, rather than too warm, room can help this process along and help you achieve a sounder and easier sleep. But if the room is too cold (or too warm), you are more likely to have trouble settling into sleep and will wake up more often. Though researchers can't say what is an ideal temperature because what is comfortable for one person isn't always the case for another person, a typical recommendation is to make sure your room is between 65–72 °F (18.3–22.2 °C).\"}, {\"编号\": 11, \"标题\": \"Distract yourself.\", \"描述\": \"A healthy amount of distraction is a good way deal with being scared. A \\\"healthy amount\\\" means enough distraction to engage your attention and emotions but not enough that you get hyper or overexcited and cannot settle down before bed.\\nRead a book. Avoid anything too exciting or scary. Read something that you're interested in and that immerses you. This will keep you focused on the plot and/or subject, and not on your fear.\\nWatch TV or go on your computer, tablet or smartphone. The evidence is mixed on the impact of using technology before bed on your sleep patterns. The most recent research suggests that watching TV or using technology before bed in fact hinders healthy sleep patterns. However, if you want to use technology to distract yourself a few hours before you head to bed, this can be helpful in keeping your mind off of your fear. Just make sure you \\\"unplug\\\" an hour or two before you actually plan to sleep.\\nListen to calming music. The music should be anything that relaxes you, and makes you feel comfortable and happy.\\nCount. Count forwards or backwards as long as you can to keep your mind focus on something other than your fear until you feel yourself dose off.\\nTell a story in your head. Play out a fictional scenario in your mind that distracts you from whatever worry you have.\"}, {\"编号\": 12, \"标题\": \"Pray.\", \"描述\": \"Some people find praying before bed can be relaxing and help alleviate worries and fears.\"}, {\"编号\": 13, \"标题\": \"Think positive and logical thoughts.\", \"描述\": \"Think \\\"happy thoughts\\\" before you go to bed - about your family, your friends, your favorite activities, so on. Remember all of the good things in your life and all of the people you love and who love you back; you are surrounded by love and protection.\\nIt can also be useful to pause and use your logistical thinking. For example, if you live in an apartment, most of the sounds that scare you are probably just the sounds of other people in your building. Creaky floor sounds, muffled voices, occasional thuds as doors shut, etc., are not indications that anything sinister is going to happen to you, but that you live near other people - and that you are not alone!\"}, {\"编号\": 14, \"标题\": \"Ask for support.\", \"描述\": \"Do not be afraid to ask for support. Sometimes feeling isolated from the rest of the world at night is what intensifies the scary feelings.\\nIf you are new to being alone because you've just moved into your own room, a dorm or a new apartment, maybe support means asking for a friend or relative to spend your first night in your new space with you.\\nYou could have have the phone number of a friend who stays up late readily available in case you wake up from a nightmare or can't doze off and need to talk to someone.\"}]}, {\"编号\": 2, \"标题\": \"Helping Children with Nighttime Fears\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your child about his fears.\", \"描述\": \"Let your child tell you what it is they're afraid of at nighttime. But don't force your child to tell you if they're not ready. Keep in mind as well that a child's fear may differ depending on his particular stage of development. For example, younger kids have a harder time telling the difference between what is real and what is imaginary.\\nNever respond by calling your child's fear \\\"ridiculous\\\" or \\\"stupid.\\\" Instead, accept your child's fear and work with them to try to overcome it. Remember that you were once a child and likely had lots of silly fears too! \\nTry talking about your child's fears during the day, when they're not afraid. Discuss strategies regarding how they can be less scared at bedtime. Additionally, build your child's self-confidence during the day; comment on their \\\"bravery\\\" and what a \\\"big boy\\\" or girl they are. The idea is that if he feels secure and confident during the day, this can help them in the night.\"}, {\"编号\": 2, \"标题\": \"Do not support or build up your child's fears.\", \"描述\": \"Once you know the nature of your child's fear, don't support the fear, even unintentionally, by formally recognizing or acknowledging it. For example, if your child is afraid of monsters, don't pretend to get out the monster repellant spray or to check the room for monsters. Such actions make it seem to your child like you too believe that these monsters exist.\\nInstead, consider talking to your child about the difference between imagination and reality. For example, if he's afraid of monsters under the bed because he watched the film Monsters, Inc., let your child know that movies are made-up and are not real. You will likely need to have this conversation multiple times as the child develops his mental capacity for logic and reasoning.\\nConstantly reassure your child that he is safe. Communicate the notion of safety repeatedly.\"}, {\"编号\": 3, \"标题\": \"Supervise what your child watches/sees.\", \"描述\": \"Do not allow your child to watch scary TV shows or play scary or violent video games. These may increase your child's fears before he goes to sleep.\\nIn general you should try to limit your child's exposure to TV and other electronics before bed as this can keep him from settling into sleep. Instead, try reading a story to him (again, nothing scary!) or reading together. Research has shown that bedtime stories can enhance children's learning and development and also help develop closer bonds between children and parents.\"}, {\"编号\": 4, \"标题\": \"Give your child a warm bath.\", \"描述\": \"The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps people fall asleep.\\nA bath should be taken about 2 hours before bedtime because of the time needed to first raise and then lower body temperature.\"}, {\"编号\": 5, \"标题\": \"Make the child's room ideal for sleeping.\", \"描述\": \"Make sure the room is tidy before your child goes to sleep and that you put away anything lying around that isn't where it is supposed to be. When it's dark, a child's eyes can play tricks on him. Keeping things in their proper place will help your child avoid seeing things where there really is nothing to be seen. A neatly made bed - before your child gets into it, that is! - can also help facilitate the bedtime routine.\"}, {\"编号\": 6, \"标题\": \"Add comforting touches to the room.\", \"描述\": \"Have lots of pillows around the child so he feels safe and cozy. Place a treasured item near your child on the bed, like a special blanket, stuffed animal or family photo beside the bed. Not only will these little comforts make him feel cozier, but they can also help your child feel more secure since he is surrounded by things he loves.\"}, {\"编号\": 7, \"标题\": \"Put on a nightlight.\", \"描述\": \"A nightlight can be used to give your child a sense of calm as he goes to sleep, since many children are afraid of the dark. You can buy nightlights in fun shapes and sizes. Consider bringing your child with you to pick one out and explain to him what it's for. Give him an active role to play in overcoming his own fear.\\nIf the light interferes with your child's ability to fall and remain asleep, you should remove it. A dim nightlight is advised only insofar as it does not disrupt the child's sleeping patterns.\\nYou can also leave your child's door open either partially or fully. Keeping the door open will help alleviate any fear associated with the separation from parents during the night.\"}, {\"编号\": 8, \"标题\": \"Bring the pet into the room.\", \"描述\": \"Cuddles with pets can make people feel better. A cat to snuggle around your feet, a dog resting on the floor, or even the soothing sounds of a fish filter or a hamster wheel can be be comforting in the night.\"}, {\"编号\": 9, \"标题\": \"Stay with your child for a while.\", \"描述\": \"If your child is very frightened and cannot be in the room alone at first, it is acceptable to stay by or in his bed with him until he falls asleep. However, only do this occasionally. If it becomes part of the regular bedtime routine (even two nights in a row), it may become a crutch and your child may not be able to sleep without your presence.\\nIf your child is afraid of being alone, let him know that you'll check on him. Start by checking in on him after 5 minutes, then 10 minutes, then 15 minutes, and so on, until he is asleep. Just do a quick check; don't linger, as your child may come to depend on your presence.\"}, {\"编号\": 10, \"标题\": \"Keep your child in his own bed.\", \"描述\": \"If your child wakes up in the middle of the night and is afraid to go back to sleep because he is scared, reassure him and tell him that he is safe and okay. If your child comes to your room in the night, take him back to his bed and again reassure him. It's important to not let him get into your bed. Your child needs to learn that his bed is safe and that nothing will happen to him.\\nLetting your child into your bed will not alleviate the fear but instead will support it and your child will not learn to overcome the fear.\"}, {\"编号\": 11, \"标题\": \"Consult your physician if your child's fear does not dissipate.\", \"描述\": \"If your child's nighttime fear continues even after trying all of the above, or if it begins to impact his daily functioning, consider taking him to his doctor, where you can get a recommendation in order to have a formal psychological assessment done.\"}], \"注意事项\": [\"Trauma, anxiety, phobias, and other mental health disorders are more than just fear and are often deeply rooted, which makes them hard to effectively overcome without professional support.[46]\\nX\\nExpert Source\\n\\nHilary Jacobs Hendel, LCSWCertified AEDP Psychotherapist & Emotions Educator\\nExpert Interview. 8 September 2021.\\n\\n If you feel that your condition is more than just a run-of-the-mill fear of the night and that you are unable to cope or sleep properly, you should consult a mental health professional who can help you diagnose your fear and develop an appropriate treatment plan.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,925 | How to Avoid Being Seen As Easy | 1. Changing Your Social Interactions
1-1. Keep your relationships confidential.
You may have had a tendency to tell stories about your past relationships and sexual encounters. Don't kiss and tell. Keep the intimacy between you and your partner. Discussing your relationships may give people the impression you are getting around. Talk about things other than sexual interests or details about your love life.
Imagine if someone were to talk about your intimate moments with strangers. Think about whether or not someone may feel uncomfortable or would like to keep matters of the bedroom private.
1-2. Avoid dating or hookups with people who are in your circle of friends.
Even if you don't talk about your sex life, the other person might. If you want to keep your sex life private, you should date trustworthy characters or people your friends don't know.
Don't date your coworkers as you may break up and feel uncomfortable in the workplace. They may also spread rumors to get back at you for their insecurity or loss.
1-3. Consider a change of friends.
If your friends are also seen as easy or behave poorly, you may want to surround yourself with people who have less controversial reputations. Find people and befriend those you respect and admire. Surround yourself with positive people who want the best for you.
1-4. Don't be overly flirtatious
Nothing is worse than having angry girlfriends spreading your business about. Be friendly and kind, and keep the flirting to single people who are looking for more than a one night stand.
Avoid initiating conversations with just the opposite gender. Wait to be approached by people, and play hard to get.
You do not have to be rude or mean to people. You can still be friendly in your interactions, but choose wisely.
1-5. Don't be afraid to confront gossip.
If you hear that someone is saying negative things about you or the things you've done, confront them. Ask them to stop, and let them know you're not that person anymore.
If they continue bothering you and being rude, take it to an authority like a teacher, counselor, or manager.
1-6. Be in a committed relationship.
Engage in sex only when you're in a committed relationship. Let your partner know of your intentions for the relationship, and be clear about how often or when you want to have sex. You'll know if they're committed if they don't have any conditions to be with you.
Consider not being in any relationships at all. Try not to have sex for an extended length of time.
Don't appear needy or desperate in your relationships.
2. Perceiving Yourself in a Different Manner
2-1. Recognize that you are being seen as easy.
Consider why you are getting the negative attention from men and women. Is the attention stemming from comments you make, the way you look, or how you act around members of the opposite sex? Some may confuse sexual exploits with popularity or love. Sleeping with many people can be damaging to your reputation.
Ask the why behind your behavior and attitude. What caused you to be this way? What is causing others to see you as easy?
Use a journal to reflect on what's going on inside your mind. Write down what you're thinking and how you want to change.
2-2. Change your focus.
Make practical goals for yourself. Prioritize first things first. Ask yourself what is most important in your life. Choose to put yourself, your friends, and your family members before any sexual relationships. Do things that will make you happy. Optimistic people tend to live healthier lives.
Focus on getting good grades in school or earning a promotion at work.
Try picking up a hobby like hiking, playing games, painting, or blogging.
2-3. Be consistent and strong.
Know that it's okay to say no. You've already taken the first step in improving the way other people view you. Do not be a pushover and allow people to walk all over your thoughts and feelings.
If someone is asking you to do something you'll feel uncomfortable doing, respond that you don't have time or that you've made prior arrangements.
If someone will not stop bothering you, avoid meeting or talking to that person completely.
2-4. Get a makeover.
Look in the mirror, and ask yourself what you'd like to see. Do you want to be perceived as professional, classy, smart, or refined? Dress for the role or job you want, and consider the legacy you'd like to leave. Your clothes shouldn't be too tight, short, or revealing. It's not a crime to cover up. Wear whatever you're comfortable, confident, and feeling good about, but ensure that you're out to protect yourself from any future harmful behaviors.
Avoid wearing risque clothing such as fishnets, thigh-high boots, or things that promote sexual innuendos.
3. Seeking Professional Help
3-1. Talk to a professional if you have a history of abuse.
Confront the skeletons in your closet. Many people act out sexually after abuse from their past. You may be surprised to find out how many of your behaviors are typical. You could learn steps to avoid filling emotional voids with sex.
Recognize if you have signs of emotional abuse like depression, anxiety, isolated behavior, low self-esteem, or addiction to drugs or alcohol.
Find escape from your physical abuser by calling 911 if it is an emergency.
Find legal help or consider getting a restraining order if necessary.
3-2. Stay away from drugs
These substances can alter areas in your brain that are critical to judgement, decision-making, and behavior control. Alcohol and drug abuse can result in a deterioration in health, interpersonal relationships, and job satisfaction.
3-3. Find accountability.
Rely on your close, non-judgmental friends. Ask your parents to be involved with your new self. Join a group at a school or church with like-minded people. Find people who want the best for you and will remain committed to you.
3-4. Start fresh.
Move to another school, job, or town. Try getting away from where you were, and find someplace where you can become who you want to be. People will begin to accept you for who you were meant to be.
Take a long trip, or travel abroad for a year or two. A time away may be the fresh start you need to mature and reflect.
Tips
You can be fun, like-able, and original. Just be yourself.
Many people can take advantage of easy girls/guys for their own agenda.
Warnings
It may be difficult to change how people perceive you.
| {
"create_time": "20230517 10:48:49",
"回答明细": "{\"回答\": \"1. Changing Your Social Interactions\\n1-1. Keep your relationships confidential.\\nYou may have had a tendency to tell stories about your past relationships and sexual encounters. Don't kiss and tell. Keep the intimacy between you and your partner. Discussing your relationships may give people the impression you are getting around. Talk about things other than sexual interests or details about your love life.\\nImagine if someone were to talk about your intimate moments with strangers. Think about whether or not someone may feel uncomfortable or would like to keep matters of the bedroom private.\\n1-2. Avoid dating or hookups with people who are in your circle of friends.\\nEven if you don't talk about your sex life, the other person might. If you want to keep your sex life private, you should date trustworthy characters or people your friends don't know.\\nDon't date your coworkers as you may break up and feel uncomfortable in the workplace. They may also spread rumors to get back at you for their insecurity or loss.\\n1-3. Consider a change of friends.\\nIf your friends are also seen as easy or behave poorly, you may want to surround yourself with people who have less controversial reputations. Find people and befriend those you respect and admire. Surround yourself with positive people who want the best for you.\\n1-4. Don't be overly flirtatious\\nNothing is worse than having angry girlfriends spreading your business about. Be friendly and kind, and keep the flirting to single people who are looking for more than a one night stand.\\nAvoid initiating conversations with just the opposite gender. Wait to be approached by people, and play hard to get.\\nYou do not have to be rude or mean to people. You can still be friendly in your interactions, but choose wisely.\\n1-5. Don't be afraid to confront gossip.\\nIf you hear that someone is saying negative things about you or the things you've done, confront them. Ask them to stop, and let them know you're not that person anymore.\\nIf they continue bothering you and being rude, take it to an authority like a teacher, counselor, or manager.\\n1-6. Be in a committed relationship.\\nEngage in sex only when you're in a committed relationship. Let your partner know of your intentions for the relationship, and be clear about how often or when you want to have sex. You'll know if they're committed if they don't have any conditions to be with you.\\nConsider not being in any relationships at all. Try not to have sex for an extended length of time.\\nDon't appear needy or desperate in your relationships.\\n2. Perceiving Yourself in a Different Manner\\n2-1. Recognize that you are being seen as easy.\\nConsider why you are getting the negative attention from men and women. Is the attention stemming from comments you make, the way you look, or how you act around members of the opposite sex? Some may confuse sexual exploits with popularity or love. Sleeping with many people can be damaging to your reputation.\\nAsk the why behind your behavior and attitude. What caused you to be this way? What is causing others to see you as easy?\\nUse a journal to reflect on what's going on inside your mind. Write down what you're thinking and how you want to change.\\n2-2. Change your focus.\\nMake practical goals for yourself. Prioritize first things first. Ask yourself what is most important in your life. Choose to put yourself, your friends, and your family members before any sexual relationships. Do things that will make you happy. Optimistic people tend to live healthier lives.\\nFocus on getting good grades in school or earning a promotion at work.\\nTry picking up a hobby like hiking, playing games, painting, or blogging.\\n2-3. Be consistent and strong.\\nKnow that it's okay to say no. You've already taken the first step in improving the way other people view you. Do not be a pushover and allow people to walk all over your thoughts and feelings.\\nIf someone is asking you to do something you'll feel uncomfortable doing, respond that you don't have time or that you've made prior arrangements.\\nIf someone will not stop bothering you, avoid meeting or talking to that person completely.\\n2-4. Get a makeover.\\nLook in the mirror, and ask yourself what you'd like to see. Do you want to be perceived as professional, classy, smart, or refined? Dress for the role or job you want, and consider the legacy you'd like to leave. Your clothes shouldn't be too tight, short, or revealing. It's not a crime to cover up. Wear whatever you're comfortable, confident, and feeling good about, but ensure that you're out to protect yourself from any future harmful behaviors.\\nAvoid wearing risque clothing such as fishnets, thigh-high boots, or things that promote sexual innuendos.\\n3. Seeking Professional Help\\n3-1. Talk to a professional if you have a history of abuse.\\nConfront the skeletons in your closet. Many people act out sexually after abuse from their past. You may be surprised to find out how many of your behaviors are typical. You could learn steps to avoid filling emotional voids with sex.\\nRecognize if you have signs of emotional abuse like depression, anxiety, isolated behavior, low self-esteem, or addiction to drugs or alcohol.\\nFind escape from your physical abuser by calling 911 if it is an emergency.\\nFind legal help or consider getting a restraining order if necessary.\\n3-2. Stay away from drugs\\nThese substances can alter areas in your brain that are critical to judgement, decision-making, and behavior control. Alcohol and drug abuse can result in a deterioration in health, interpersonal relationships, and job satisfaction.\\n3-3. Find accountability.\\nRely on your close, non-judgmental friends. Ask your parents to be involved with your new self. Join a group at a school or church with like-minded people. Find people who want the best for you and will remain committed to you.\\n3-4. Start fresh.\\nMove to another school, job, or town. Try getting away from where you were, and find someplace where you can become who you want to be. People will begin to accept you for who you were meant to be.\\nTake a long trip, or travel abroad for a year or two. A time away may be the fresh start you need to mature and reflect.\\nTips\\nYou can be fun, like-able, and original. Just be yourself.\\nMany people can take advantage of easy girls/guys for their own agenda.\\nWarnings\\nIt may be difficult to change how people perceive you.\\n\", \"简要回答\": \"Being seen as \\\"easy\\\" is similar to being deemed as promiscuous and loose with your morals, especially in the realm of sexuality. You might feel judged for being 'easy' or you might feel like people take advantage of you or don't quite understand you. Your opinion of yourself matters more than what anyone else thinks, but if you want to avoid being seen as easy, you can do it! We've put together a guide to help you gain confidence and control by setting boundaries and standards for yourself, as well as being mindful of your actions and words.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Changing Your Social Interactions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your relationships confidential.\", \"描述\": \"You may have had a tendency to tell stories about your past relationships and sexual encounters. Don't kiss and tell. Keep the intimacy between you and your partner. Discussing your relationships may give people the impression you are getting around. Talk about things other than sexual interests or details about your love life.\\nImagine if someone were to talk about your intimate moments with strangers. Think about whether or not someone may feel uncomfortable or would like to keep matters of the bedroom private.\"}, {\"编号\": 2, \"标题\": \"Avoid dating or hookups with people who are in your circle of friends.\", \"描述\": \"Even if you don't talk about your sex life, the other person might. If you want to keep your sex life private, you should date trustworthy characters or people your friends don't know.\\nDon't date your coworkers as you may break up and feel uncomfortable in the workplace. They may also spread rumors to get back at you for their insecurity or loss.\"}, {\"编号\": 3, \"标题\": \"Consider a change of friends.\", \"描述\": \"If your friends are also seen as easy or behave poorly, you may want to surround yourself with people who have less controversial reputations. Find people and befriend those you respect and admire. Surround yourself with positive people who want the best for you.\"}, {\"编号\": 4, \"标题\": \"Don't be overly flirtatious\", \"描述\": \"Nothing is worse than having angry girlfriends spreading your business about. Be friendly and kind, and keep the flirting to single people who are looking for more than a one night stand.\\nAvoid initiating conversations with just the opposite gender. Wait to be approached by people, and play hard to get.\\nYou do not have to be rude or mean to people. You can still be friendly in your interactions, but choose wisely.\"}, {\"编号\": 5, \"标题\": \"Don't be afraid to confront gossip.\", \"描述\": \"If you hear that someone is saying negative things about you or the things you've done, confront them. Ask them to stop, and let them know you're not that person anymore.\\nIf they continue bothering you and being rude, take it to an authority like a teacher, counselor, or manager.\"}, {\"编号\": 6, \"标题\": \"Be in a committed relationship.\", \"描述\": \"Engage in sex only when you're in a committed relationship. Let your partner know of your intentions for the relationship, and be clear about how often or when you want to have sex. You'll know if they're committed if they don't have any conditions to be with you.\\nConsider not being in any relationships at all. Try not to have sex for an extended length of time.\\nDon't appear needy or desperate in your relationships.\"}]}, {\"编号\": 2, \"标题\": \"Perceiving Yourself in a Different Manner\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize that you are being seen as easy.\", \"描述\": \"Consider why you are getting the negative attention from men and women. Is the attention stemming from comments you make, the way you look, or how you act around members of the opposite sex? Some may confuse sexual exploits with popularity or love. Sleeping with many people can be damaging to your reputation.\\nAsk the why behind your behavior and attitude. What caused you to be this way? What is causing others to see you as easy?\\nUse a journal to reflect on what's going on inside your mind. Write down what you're thinking and how you want to change.\"}, {\"编号\": 2, \"标题\": \"Change your focus.\", \"描述\": \"Make practical goals for yourself. Prioritize first things first. Ask yourself what is most important in your life. Choose to put yourself, your friends, and your family members before any sexual relationships. Do things that will make you happy. Optimistic people tend to live healthier lives.\\nFocus on getting good grades in school or earning a promotion at work.\\nTry picking up a hobby like hiking, playing games, painting, or blogging.\"}, {\"编号\": 3, \"标题\": \"Be consistent and strong.\", \"描述\": \"Know that it's okay to say no. You've already taken the first step in improving the way other people view you. Do not be a pushover and allow people to walk all over your thoughts and feelings.\\nIf someone is asking you to do something you'll feel uncomfortable doing, respond that you don't have time or that you've made prior arrangements.\\nIf someone will not stop bothering you, avoid meeting or talking to that person completely.\"}, {\"编号\": 4, \"标题\": \"Get a makeover.\", \"描述\": \"Look in the mirror, and ask yourself what you'd like to see. Do you want to be perceived as professional, classy, smart, or refined? Dress for the role or job you want, and consider the legacy you'd like to leave. Your clothes shouldn't be too tight, short, or revealing. It's not a crime to cover up. Wear whatever you're comfortable, confident, and feeling good about, but ensure that you're out to protect yourself from any future harmful behaviors.\\nAvoid wearing risque clothing such as fishnets, thigh-high boots, or things that promote sexual innuendos.\"}]}, {\"编号\": 3, \"标题\": \"Seeking Professional Help\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to a professional if you have a history of abuse.\", \"描述\": \"Confront the skeletons in your closet. Many people act out sexually after abuse from their past. You may be surprised to find out how many of your behaviors are typical. You could learn steps to avoid filling emotional voids with sex.\\nRecognize if you have signs of emotional abuse like depression, anxiety, isolated behavior, low self-esteem, or addiction to drugs or alcohol.\\nFind escape from your physical abuser by calling 911 if it is an emergency.\\nFind legal help or consider getting a restraining order if necessary.\"}, {\"编号\": 2, \"标题\": \"Stay away from drugs\", \"描述\": \"These substances can alter areas in your brain that are critical to judgement, decision-making, and behavior control. Alcohol and drug abuse can result in a deterioration in health, interpersonal relationships, and job satisfaction.\"}, {\"编号\": 3, \"标题\": \"Find accountability.\", \"描述\": \"Rely on your close, non-judgmental friends. Ask your parents to be involved with your new self. Join a group at a school or church with like-minded people. Find people who want the best for you and will remain committed to you.\"}, {\"编号\": 4, \"标题\": \"Start fresh.\", \"描述\": \"Move to another school, job, or town. Try getting away from where you were, and find someplace where you can become who you want to be. People will begin to accept you for who you were meant to be.\\nTake a long trip, or travel abroad for a year or two. A time away may be the fresh start you need to mature and reflect.\"}], \"小提示\": [\"You can be fun, like-able, and original. Just be yourself.\\n\", \"Many people can take advantage of easy girls/guys for their own agenda.\\n\"], \"注意事项\": [\"It may be difficult to change how people perceive you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,926 | How to Avoid Being Served Court Papers or Notices | 1. Doing your research
1-1. Research your State rules of civil procedure.
Alternatively, research the Federal Rules of Civil Procedure if a Federal matter. Do your homework so that you know what you're up against.
Whatever document you're supposed to receive, you might get lucky and the court may only require personal service (meaning you, and only you, can be served). Or, the server might be only required to post it to your door.
Most papers require only what those in the industry call sub-service. This means that whoever answers the door is presumed in charge of your residence and can be served on your behalf. Even if they're uncooperative, the server can serve then as a John/Jane Doe and put a description in his/her affidavit or Return of Service.
1-2. Keep in mind that you can be served at your place of employment.
When sub-service is allowed, they can either serve the front desk person or someone in charge of the location.
1-3. Be aware that if service by posting on door is allowed, you cannot avoid being served.
In a very few cases, this is valid service. Check the rules in your State.
1-4. Be aware that it can be illegal to lie to a law enforcement officer or to obstruct justice.
Do so at your own risk.
2. Where only personal service is allowed
2-1. Follow these steps if only personal service is allowed.
2-2. Don't answer your door to anybody.
Also instruct family, roommates, and kids not to answer the door to strangers.
2-3. Instruct the roommates/family to tell the Process Server/Sheriff that the person they're after no longer lives there.
This may stop them from coming back. They will usually then write it off as a "non-service" on their proof of service. Whatever you decide to tell them, make sure your stories are consistent.
If you have visitors, instruct them to call you while they're en route and call when they're at your door. If they're old school and don't have a cell phone or cell coverage is spotty or non-existent, tell them to knock a certain number of times.
2-4. Be aware of your surroundings.
If you see a suspicious person/vehicle, do not even open your door.
2-5. Tell your workplace.
When at work, instruct bosses, coworkers, and front desk personnel to tell anyone asking for you that you are unavailable and leave it at that. Also instruct them not to answer any questions but have them just tell the server that they don't know what your schedule is. Of course, this may affect your reputation at work, depending on your role, position and relationship to others at work. That's something you need to consider.
3. If sub-service is allowed
Follow these steps if sub-service is allowed.
Follow all steps in the prior Part, with the following additions:
When at work, have everyone just tell the server that you no longer work there. This may not fly or you may not get the cooperation if you are being sued for something you did while working or at work. However, if it's a personal lawsuit, then this tactic may work, depending on where you work and what your role is.
Make sure that all members of your household watch their surroundings. Again, if someone suspicious is visible, do not approach. If possible, exit through another door. Instruct minors not to talk to any kind of stranger.
Tips
Some friends and family members may still turn you in because they think it's the right and responsible thing to do. They may also make mistakes or grow tired of having to live this way.
Some co workers or bosses may not help you out in this situation and may let the servers know where you'll be.
A process server has the same arrest authority as a private citizen. Don't let them try to convince you otherwise.
Warnings
In most cases, after the process server attempts service at your residence three to four times, the process server will then file an Affidavit of Non-Service and/or Proof of non-service and mark that they made three to four attempts. With this document, the Plaintiff/Petitioner/Attorney may then convince a judge to approve a motion for alternative service which includes "Service by Publication", which goes in a local newspaper. After you successfully dodge service and service by publication is allowed in your situation, then you need to check all local newspapers every day in the Classified or Legal Section. This is valid service even if you don't ever read the newspaper.
Speak to an attorney. By all means tell them what's going on. However, tell them that you're specifically interested in how service will work in your situation. Still also do your own research to ensure that the advice you receive is accurate.
Be aware that if you are using your real life name and information on social media it is possible for you to be served via publication on your social media in some cases.
| {
"create_time": "20230517 10:48:49",
"回答明细": "{\"回答\": \"1. Doing your research\\n1-1. Research your State rules of civil procedure.\\nAlternatively, research the Federal Rules of Civil Procedure if a Federal matter. Do your homework so that you know what you're up against.\\nWhatever document you're supposed to receive, you might get lucky and the court may only require personal service (meaning you, and only you, can be served). Or, the server might be only required to post it to your door.\\nMost papers require only what those in the industry call sub-service. This means that whoever answers the door is presumed in charge of your residence and can be served on your behalf. Even if they're uncooperative, the server can serve then as a John/Jane Doe and put a description in his/her affidavit or Return of Service.\\n1-2. Keep in mind that you can be served at your place of employment.\\nWhen sub-service is allowed, they can either serve the front desk person or someone in charge of the location.\\n1-3. Be aware that if service by posting on door is allowed, you cannot avoid being served.\\nIn a very few cases, this is valid service. Check the rules in your State.\\n1-4. Be aware that it can be illegal to lie to a law enforcement officer or to obstruct justice.\\nDo so at your own risk.\\n2. Where only personal service is allowed\\n2-1. Follow these steps if only personal service is allowed.\\n\\n2-2. Don't answer your door to anybody.\\nAlso instruct family, roommates, and kids not to answer the door to strangers.\\n2-3. Instruct the roommates/family to tell the Process Server/Sheriff that the person they're after no longer lives there.\\nThis may stop them from coming back. They will usually then write it off as a \\\"non-service\\\" on their proof of service. Whatever you decide to tell them, make sure your stories are consistent.\\nIf you have visitors, instruct them to call you while they're en route and call when they're at your door. If they're old school and don't have a cell phone or cell coverage is spotty or non-existent, tell them to knock a certain number of times.\\n2-4. Be aware of your surroundings.\\nIf you see a suspicious person/vehicle, do not even open your door.\\n2-5. Tell your workplace.\\nWhen at work, instruct bosses, coworkers, and front desk personnel to tell anyone asking for you that you are unavailable and leave it at that. Also instruct them not to answer any questions but have them just tell the server that they don't know what your schedule is. Of course, this may affect your reputation at work, depending on your role, position and relationship to others at work. That's something you need to consider.\\n3. If sub-service is allowed\\nFollow these steps if sub-service is allowed.\\nFollow all steps in the prior Part, with the following additions:\\nWhen at work, have everyone just tell the server that you no longer work there. This may not fly or you may not get the cooperation if you are being sued for something you did while working or at work. However, if it's a personal lawsuit, then this tactic may work, depending on where you work and what your role is.\\nMake sure that all members of your household watch their surroundings. Again, if someone suspicious is visible, do not approach. If possible, exit through another door. Instruct minors not to talk to any kind of stranger.\\nTips\\nSome friends and family members may still turn you in because they think it's the right and responsible thing to do. They may also make mistakes or grow tired of having to live this way.\\nSome co workers or bosses may not help you out in this situation and may let the servers know where you'll be.\\nA process server has the same arrest authority as a private citizen. Don't let them try to convince you otherwise.\\nWarnings\\nIn most cases, after the process server attempts service at your residence three to four times, the process server will then file an Affidavit of Non-Service and/or Proof of non-service and mark that they made three to four attempts. With this document, the Plaintiff/Petitioner/Attorney may then convince a judge to approve a motion for alternative service which includes \\\"Service by Publication\\\", which goes in a local newspaper. After you successfully dodge service and service by publication is allowed in your situation, then you need to check all local newspapers every day in the Classified or Legal Section. This is valid service even if you don't ever read the newspaper.\\nSpeak to an attorney. By all means tell them what's going on. However, tell them that you're specifically interested in how service will work in your situation. Still also do your own research to ensure that the advice you receive is accurate.\\nBe aware that if you are using your real life name and information on social media it is possible for you to be served via publication on your social media in some cases.\\n\", \"简要回答\": \"If you don't want to be served for whatever reason, this article may be able to help you. This article only applies in the United States.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Doing your research\", \"步骤\": [{\"编号\": 1, \"标题\": \"Research your State rules of civil procedure.\", \"描述\": \"Alternatively, research the Federal Rules of Civil Procedure if a Federal matter. Do your homework so that you know what you're up against.\\nWhatever document you're supposed to receive, you might get lucky and the court may only require personal service (meaning you, and only you, can be served). Or, the server might be only required to post it to your door.\\nMost papers require only what those in the industry call sub-service. This means that whoever answers the door is presumed in charge of your residence and can be served on your behalf. Even if they're uncooperative, the server can serve then as a John/Jane Doe and put a description in his/her affidavit or Return of Service.\"}, {\"编号\": 2, \"标题\": \"Keep in mind that you can be served at your place of employment.\", \"描述\": \"When sub-service is allowed, they can either serve the front desk person or someone in charge of the location.\"}, {\"编号\": 3, \"标题\": \"Be aware that if service by posting on door is allowed, you cannot avoid being served.\", \"描述\": \"In a very few cases, this is valid service. Check the rules in your State.\"}, {\"编号\": 4, \"标题\": \"Be aware that it can be illegal to lie to a law enforcement officer or to obstruct justice.\", \"描述\": \"Do so at your own risk.\"}]}, {\"编号\": 2, \"标题\": \"Where only personal service is allowed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Follow these steps if only personal service is allowed.\", \"描述\": \"\"}, {\"编号\": 2, \"标题\": \"Don't answer your door to anybody.\", \"描述\": \"Also instruct family, roommates, and kids not to answer the door to strangers.\"}, {\"编号\": 3, \"标题\": \"Instruct the roommates/family to tell the Process Server/Sheriff that the person they're after no longer lives there.\", \"描述\": \"This may stop them from coming back. They will usually then write it off as a \\\"non-service\\\" on their proof of service. Whatever you decide to tell them, make sure your stories are consistent.\\nIf you have visitors, instruct them to call you while they're en route and call when they're at your door. If they're old school and don't have a cell phone or cell coverage is spotty or non-existent, tell them to knock a certain number of times.\"}, {\"编号\": 4, \"标题\": \"Be aware of your surroundings.\", \"描述\": \"If you see a suspicious person/vehicle, do not even open your door.\"}, {\"编号\": 5, \"标题\": \"Tell your workplace.\", \"描述\": \"When at work, instruct bosses, coworkers, and front desk personnel to tell anyone asking for you that you are unavailable and leave it at that. Also instruct them not to answer any questions but have them just tell the server that they don't know what your schedule is. Of course, this may affect your reputation at work, depending on your role, position and relationship to others at work. That's something you need to consider.\"}]}, {\"编号\": 3, \"标题\": \"If sub-service is allowed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Follow these steps if sub-service is allowed.\", \"描述\": \"Follow all steps in the prior Part, with the following additions:\\nWhen at work, have everyone just tell the server that you no longer work there. This may not fly or you may not get the cooperation if you are being sued for something you did while working or at work. However, if it's a personal lawsuit, then this tactic may work, depending on where you work and what your role is.\\nMake sure that all members of your household watch their surroundings. Again, if someone suspicious is visible, do not approach. If possible, exit through another door. Instruct minors not to talk to any kind of stranger.\"}], \"小提示\": [\"Some friends and family members may still turn you in because they think it's the right and responsible thing to do. They may also make mistakes or grow tired of having to live this way.\\n\", \"Some co workers or bosses may not help you out in this situation and may let the servers know where you'll be.\\n\", \"A process server has the same arrest authority as a private citizen. Don't let them try to convince you otherwise.\\n\"], \"注意事项\": [\"In most cases, after the process server attempts service at your residence three to four times, the process server will then file an Affidavit of Non-Service and/or Proof of non-service and mark that they made three to four attempts. With this document, the Plaintiff/Petitioner/Attorney may then convince a judge to approve a motion for alternative service which includes \\\"Service by Publication\\\", which goes in a local newspaper. After you successfully dodge service and service by publication is allowed in your situation, then you need to check all local newspapers every day in the Classified or Legal Section. This is valid service even if you don't ever read the newspaper.\\n\", \"Speak to an attorney. By all means tell them what's going on. However, tell them that you're specifically interested in how service will work in your situation. Still also do your own research to ensure that the advice you receive is accurate.\\n\", \"Be aware that if you are using your real life name and information on social media it is possible for you to be served via publication on your social media in some cases.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,927 | How to Avoid Being Shot | 1. When You Are Not the Direct Target
1-1. Leave the area if you can.
If you are in a situation where other people are shooting each other or someone is shooting at people that aren't you, your main goal should be to get as far away as possible. If you see that you can reasonably get away, do that as soon as you hear shots. If you don't know where the shots are coming from but you know there is a secure room very near by, go there.
1-2. Find cover.
If you do not see a way to leave, then you will want to find cover. Get behind something that can stop bullets, preferably, like a very solid object. Thin walls or a door is not enough, though it can keep a shooter from realizing you're there. Cars are not bulletproof even though an engine block or some police car doors will stop bullets, even small calibers can penetrate a pair of doors or a trunk. Stay behind the cover, and if it is large enough get on the ground. Lying on the ground significantly reduces the likelihood of you getting shot.
1-3. Leave your belongings.
Do not stop to gather your belongings before fleeing an area. This can significantly impact the amount of time you have to get away and make a big difference in your ability to get away before the shooter realizes you're there. Just go. You're more important than your wallet.
1-4. Stay quiet.
While taking cover or fleeing, be as quiet as possible. Breathe slowly and avoid crying. Alerting the shooter to your presence can put you in danger. Don't talk with people nearby or make phone calls. If you can, turn a phone on silent. Text if you want to get someone's help or attention.
1-5. Don't move.
Once you are in cover, stay in cover. Do not move from one cover to another unless you absolutely have to. Staying put will also reduce the amount of noise you make and draw less attention to your presence.
1-6. Barricade yourself.
If you can take cover in a single, secure room, be sure to barricade the entrances. Lock doors, move heavy pieces of furniture to block the doors, cover windows if you can, and turn off lights and anything which makes sounds. Stay quiet and move as little as possible.
1-7. Wait for help to arrive.
Once you are in a relatively safe place, either barricaded or at least under cover, simply wait for help. This is the only thing you can do. Most shootings last less than three minutes, so while it may seem to last forever, you are unlikely to have to wait for help for very long.
2. When You Are the Direct Target
2-1. Assess the situation.
If someone is trying to shoot you specifically, you will first want to evaluate the situation. If you are being mugged, comply with everything the person is asking, following many of the instructions in the first section. If you are in a fight, your options are more limited.
2-2. Escape if you can.
If you are being pursued, do what you can to get away. If you have been caught but see an opportunity to escape or distract the attacker, do that but only if your chances of getting away are fairly good. Turning your back on an attacker makes you easier to hit.
If you are a fast runner or have bad knees, away from the attacker towards cover. The faster you can get away, the fewer shots they will be able to fire.
If you are a slower runner and do not have knee trouble, a zig-zag run may be a better option. You may still be hit in this case, but the chances of being hit in a vital area may be reduced.
If you can, create visual distractions for the attacker, such as spraying a fire extinguisher.
2-3. Take cover if you can.
You may not be able to buy yourself enough time to get away completely, but getting yourself to cover can at least be helpful. Also, if you see that they are about to shoot, dive for cover if you can.
2-4. Try to find a weapon or distraction.
During your confrontation, look for an object that can be used as a weapon. Heavy objects, especially ones with sharp corners, make good weapons, but if you have access to something a bit more potent, that is best.
2-5. Talk to the shooter.
If you have nowhere to go, nowhere to hide and no other options, your best bet will be to talk to the shooter. Do not beg for your life or try to get him to feel sorry for you. Instead, sympathize with him and try to ask him what he wants. Offer to help him and ask him why he's doing what he's doing. This could buy you time until help arrives.
2-6. Get out of the way if they appear to be preparing to shoot.
If they appear to want to shoot anyway, the best you can do is try to get out of the way. Moving at least increases the chances that you will be hit in a less important area, since it is very difficult to shoot accurately while moving.
3. In Police Confrontations
3-1. Remove sunglasses or hats if you have not been seen.
If you are stopped by police while you're in your car or otherwise have time before they get too close to you (such as before you go into an area known to be frequented by cops), take a second to remove your hat and sunglasses if you are wearing them. If the police are able to see your eyes, they will be much less nervous. However, if the police are already looking at you or next to you, this is inadvisable as the movement will make them nervous.
Again, you should only do this if you have not been seen. If you do this and the cop sees you, they may think you are going for a gun.
3-2. Make your hands very visible.
Whether you're in a car or on the street, you need to make your hands very visible to the officer. If you're in a car, put them up on the windowsill. If you're on the street, hold them slightly up and out from your body. This will also reduce the officer's tension.
3-3. Move as little as possible.
Do not reach for anything or move around any more than you absolutely have to. Certainly do not make any sudden movements, as this can be taken as a sign of reaching for a weapon.
3-4. Be very calm.
Do not try to argue with the officer and don't let yourself be visibly angry. Even if you feel your rights are being violated, which they very well could be, don't take that up with them. Lawyer up when the confrontation is over and sue them, but absolutely do not get into a fight with them there.
3-5. Talk slowly and don't shout.
Speak with officers slowly, calmly, and with an even tone (don't yell at them). This will help show that you are not hostile and will help keep them from panicking. Yes, the burden should be on them to keep their cool, but thinking about what you should've done isn't going to keep you from getting shot.
3-6. Do whatever you are asked.
If they tell you to stop, stop. If they tell you to get out of the car, get out of the car. If they tell you to put your hands on the wall, put your hands on the wall. Like we said, the time for standing up for your rights is later, not now. All it takes is one overly stressed cop and you're dead.
3-7. Tell the officer what you are doing.
Every time you do need to move, tell the officer what you're doing. Let them know why you're moving, where you're moving to, and make those movements slowly. Say these things to them calmly. This will, again, keep them from thinking you are reaching for a weapon.
4. Avoiding the Situation
4-1. Stay in safe parts of town.
Avoid areas that are high in crime and gun violence. Sometimes these areas are unavoidable, but stay inside as much as you can if you need to be in these areas.
4-2. Travel quickly through unsafe areas.
If you must go outside in areas that are unsafe, go through those areas quickly, rather than hanging out on the street with friends or on your own. Avoid walking to places that you need to go to and instead take the bus or a car (a friend's car or your own).
4-3. Avoid going out at night.
Crime rates go up at night, so avoid unsafe and even relatively safe areas once it gets dark. Really, nothing good ever happens at 2am. Just get inside and spend your evening safely.
4-4. Dress to avoid attention.
Certain types of clothing will attract the notice of cops and suspicious neighbors. While you should be able to wear whatever you want, this doesn't do anything to change the reality. You'll also want to avoid wearing gang colors if you know you'll be going through gang territory. Dressing gangsta and wearing red in certain parts of LA, for example: not very smart.
4-5. Avoid drugs, gangs, and crime.
Don't get in to drugs, don't get involved with gangs, and don't start a life of crime. In fact, don't even go anywhere near gangs if it can be helped, it's a myth that you need to murder a random person to become part of a gang, but that doesn't mean that it is a good idea to join one. Putting yourself in these dangerous situations will significantly increase the chances of you getting shot at.
4-6. Don't start trouble.
A wise man once said, "Don't start none, ain't gonna be none". This means if you don't start trouble, you'll go a long way towards avoiding trouble. Stealing some guys stereo or sleeping with his girlfriend is just not a smart move. Avoid crazy dudes by just avoiding trouble.
Tips
As you are hiding, you should pick up a rock or tool that could help you inflict damage upon the gunner when he approaches you.
Try to get in the habit of carrying some sort of self defense weapon, like a folding blade or boot knife, or a self defense pen.
In the event the assailant has a semi-automatic, you can grab the weapon by the slide and point it away from you. That way if the weapon fires it won't cycle, causing the assailant to either drop the firearm and go head to head with you or will have to take seconds to rack the slide before he's ready to shoot again.
Warnings
Tell the assailant "don't do this to yourself" implying that the assailant has more to lose than you, or the potential gain.
If a semi-automatic pistol does not have a magazine in it, it may still have one bullet in the chamber.
Never try the "you don't got the guts to shoot me" phrase. Doing so may cause the shooter to actually shoot you.
Attempt to talk your way out and wait for outside help. Resisting will increase your chances of being killed, so unless following the attacker's orders represents increased danger like abduction, complying with their demands is the best way to survive. (Often even with abduction as a possibility it is better to comply. The police may find you.)
Never charge a gunman. Unless you are close enough to touch the gun or not directly in the shooter's view, you shouldn't run at the shooter. This could frighten him/her and cause them to shoot instinctively.
Realize that the best response when confronted by an armed assailant is passive response. On the rare chance you are faced with a weapon, increasing the tension or aggravating your assailant greatly increases your chances of being injured.
| {
"create_time": "20230517 10:48:49",
"回答明细": "{\"回答\": \"1. When You Are Not the Direct Target\\n1-1. Leave the area if you can.\\nIf you are in a situation where other people are shooting each other or someone is shooting at people that aren't you, your main goal should be to get as far away as possible. If you see that you can reasonably get away, do that as soon as you hear shots. If you don't know where the shots are coming from but you know there is a secure room very near by, go there.\\n1-2. Find cover.\\nIf you do not see a way to leave, then you will want to find cover. Get behind something that can stop bullets, preferably, like a very solid object. Thin walls or a door is not enough, though it can keep a shooter from realizing you're there. Cars are not bulletproof even though an engine block or some police car doors will stop bullets, even small calibers can penetrate a pair of doors or a trunk. Stay behind the cover, and if it is large enough get on the ground. Lying on the ground significantly reduces the likelihood of you getting shot.\\n1-3. Leave your belongings.\\nDo not stop to gather your belongings before fleeing an area. This can significantly impact the amount of time you have to get away and make a big difference in your ability to get away before the shooter realizes you're there. Just go. You're more important than your wallet.\\n1-4. Stay quiet.\\nWhile taking cover or fleeing, be as quiet as possible. Breathe slowly and avoid crying. Alerting the shooter to your presence can put you in danger. Don't talk with people nearby or make phone calls. If you can, turn a phone on silent. Text if you want to get someone's help or attention.\\n1-5. Don't move.\\nOnce you are in cover, stay in cover. Do not move from one cover to another unless you absolutely have to. Staying put will also reduce the amount of noise you make and draw less attention to your presence.\\n1-6. Barricade yourself.\\nIf you can take cover in a single, secure room, be sure to barricade the entrances. Lock doors, move heavy pieces of furniture to block the doors, cover windows if you can, and turn off lights and anything which makes sounds. Stay quiet and move as little as possible.\\n1-7. Wait for help to arrive.\\nOnce you are in a relatively safe place, either barricaded or at least under cover, simply wait for help. This is the only thing you can do. Most shootings last less than three minutes, so while it may seem to last forever, you are unlikely to have to wait for help for very long.\\n2. When You Are the Direct Target\\n2-1. Assess the situation.\\nIf someone is trying to shoot you specifically, you will first want to evaluate the situation. If you are being mugged, comply with everything the person is asking, following many of the instructions in the first section. If you are in a fight, your options are more limited.\\n2-2. Escape if you can.\\nIf you are being pursued, do what you can to get away. If you have been caught but see an opportunity to escape or distract the attacker, do that but only if your chances of getting away are fairly good. Turning your back on an attacker makes you easier to hit.\\nIf you are a fast runner or have bad knees, away from the attacker towards cover. The faster you can get away, the fewer shots they will be able to fire.\\nIf you are a slower runner and do not have knee trouble, a zig-zag run may be a better option. You may still be hit in this case, but the chances of being hit in a vital area may be reduced.\\nIf you can, create visual distractions for the attacker, such as spraying a fire extinguisher.\\n2-3. Take cover if you can.\\nYou may not be able to buy yourself enough time to get away completely, but getting yourself to cover can at least be helpful. Also, if you see that they are about to shoot, dive for cover if you can.\\n2-4. Try to find a weapon or distraction.\\nDuring your confrontation, look for an object that can be used as a weapon. Heavy objects, especially ones with sharp corners, make good weapons, but if you have access to something a bit more potent, that is best.\\n2-5. Talk to the shooter.\\nIf you have nowhere to go, nowhere to hide and no other options, your best bet will be to talk to the shooter. Do not beg for your life or try to get him to feel sorry for you. Instead, sympathize with him and try to ask him what he wants. Offer to help him and ask him why he's doing what he's doing. This could buy you time until help arrives.\\n2-6. Get out of the way if they appear to be preparing to shoot.\\nIf they appear to want to shoot anyway, the best you can do is try to get out of the way. Moving at least increases the chances that you will be hit in a less important area, since it is very difficult to shoot accurately while moving.\\n3. In Police Confrontations\\n3-1. Remove sunglasses or hats if you have not been seen.\\nIf you are stopped by police while you're in your car or otherwise have time before they get too close to you (such as before you go into an area known to be frequented by cops), take a second to remove your hat and sunglasses if you are wearing them. If the police are able to see your eyes, they will be much less nervous. However, if the police are already looking at you or next to you, this is inadvisable as the movement will make them nervous.\\nAgain, you should only do this if you have not been seen. If you do this and the cop sees you, they may think you are going for a gun.\\n3-2. Make your hands very visible.\\nWhether you're in a car or on the street, you need to make your hands very visible to the officer. If you're in a car, put them up on the windowsill. If you're on the street, hold them slightly up and out from your body. This will also reduce the officer's tension.\\n3-3. Move as little as possible.\\nDo not reach for anything or move around any more than you absolutely have to. Certainly do not make any sudden movements, as this can be taken as a sign of reaching for a weapon.\\n3-4. Be very calm.\\nDo not try to argue with the officer and don't let yourself be visibly angry. Even if you feel your rights are being violated, which they very well could be, don't take that up with them. Lawyer up when the confrontation is over and sue them, but absolutely do not get into a fight with them there.\\n3-5. Talk slowly and don't shout.\\nSpeak with officers slowly, calmly, and with an even tone (don't yell at them). This will help show that you are not hostile and will help keep them from panicking. Yes, the burden should be on them to keep their cool, but thinking about what you should've done isn't going to keep you from getting shot.\\n3-6. Do whatever you are asked.\\nIf they tell you to stop, stop. If they tell you to get out of the car, get out of the car. If they tell you to put your hands on the wall, put your hands on the wall. Like we said, the time for standing up for your rights is later, not now. All it takes is one overly stressed cop and you're dead.\\n3-7. Tell the officer what you are doing.\\nEvery time you do need to move, tell the officer what you're doing. Let them know why you're moving, where you're moving to, and make those movements slowly. Say these things to them calmly. This will, again, keep them from thinking you are reaching for a weapon.\\n4. Avoiding the Situation\\n4-1. Stay in safe parts of town.\\nAvoid areas that are high in crime and gun violence. Sometimes these areas are unavoidable, but stay inside as much as you can if you need to be in these areas.\\n4-2. Travel quickly through unsafe areas.\\nIf you must go outside in areas that are unsafe, go through those areas quickly, rather than hanging out on the street with friends or on your own. Avoid walking to places that you need to go to and instead take the bus or a car (a friend's car or your own).\\n4-3. Avoid going out at night.\\nCrime rates go up at night, so avoid unsafe and even relatively safe areas once it gets dark. Really, nothing good ever happens at 2am. Just get inside and spend your evening safely.\\n4-4. Dress to avoid attention.\\nCertain types of clothing will attract the notice of cops and suspicious neighbors. While you should be able to wear whatever you want, this doesn't do anything to change the reality. You'll also want to avoid wearing gang colors if you know you'll be going through gang territory. Dressing gangsta and wearing red in certain parts of LA, for example: not very smart.\\n4-5. Avoid drugs, gangs, and crime.\\nDon't get in to drugs, don't get involved with gangs, and don't start a life of crime. In fact, don't even go anywhere near gangs if it can be helped, it's a myth that you need to murder a random person to become part of a gang, but that doesn't mean that it is a good idea to join one. Putting yourself in these dangerous situations will significantly increase the chances of you getting shot at.\\n4-6. Don't start trouble.\\nA wise man once said, \\\"Don't start none, ain't gonna be none\\\". This means if you don't start trouble, you'll go a long way towards avoiding trouble. Stealing some guys stereo or sleeping with his girlfriend is just not a smart move. Avoid crazy dudes by just avoiding trouble.\\nTips\\nAs you are hiding, you should pick up a rock or tool that could help you inflict damage upon the gunner when he approaches you.\\nTry to get in the habit of carrying some sort of self defense weapon, like a folding blade or boot knife, or a self defense pen.\\nIn the event the assailant has a semi-automatic, you can grab the weapon by the slide and point it away from you. That way if the weapon fires it won't cycle, causing the assailant to either drop the firearm and go head to head with you or will have to take seconds to rack the slide before he's ready to shoot again.\\nWarnings\\nTell the assailant \\\"don't do this to yourself\\\" implying that the assailant has more to lose than you, or the potential gain.\\nIf a semi-automatic pistol does not have a magazine in it, it may still have one bullet in the chamber.\\nNever try the \\\"you don't got the guts to shoot me\\\" phrase. Doing so may cause the shooter to actually shoot you.\\nAttempt to talk your way out and wait for outside help. Resisting will increase your chances of being killed, so unless following the attacker's orders represents increased danger like abduction, complying with their demands is the best way to survive. (Often even with abduction as a possibility it is better to comply. The police may find you.)\\nNever charge a gunman. Unless you are close enough to touch the gun or not directly in the shooter's view, you shouldn't run at the shooter. This could frighten him/her and cause them to shoot instinctively.\\nRealize that the best response when confronted by an armed assailant is passive response. On the rare chance you are faced with a weapon, increasing the tension or aggravating your assailant greatly increases your chances of being injured.\\n\", \"简要回答\": \"Escaping a shootout requires one to be alert and to think quickly. The fear of getting shot can cause one to either feel numb or to panic. But once caught in the situation, there is no going back. It can be nearly impossible to dodge a bullet if the shooter is trained. However, with your quick thinking, you can attempt to save your life and if possible, of those around. Read on to find out how.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"When You Are Not the Direct Target\", \"步骤\": [{\"编号\": 1, \"标题\": \"Leave the area if you can.\", \"描述\": \"If you are in a situation where other people are shooting each other or someone is shooting at people that aren't you, your main goal should be to get as far away as possible. If you see that you can reasonably get away, do that as soon as you hear shots. If you don't know where the shots are coming from but you know there is a secure room very near by, go there.\"}, {\"编号\": 2, \"标题\": \"Find cover.\", \"描述\": \"If you do not see a way to leave, then you will want to find cover. Get behind something that can stop bullets, preferably, like a very solid object. Thin walls or a door is not enough, though it can keep a shooter from realizing you're there. Cars are not bulletproof even though an engine block or some police car doors will stop bullets, even small calibers can penetrate a pair of doors or a trunk. Stay behind the cover, and if it is large enough get on the ground. Lying on the ground significantly reduces the likelihood of you getting shot.\"}, {\"编号\": 3, \"标题\": \"Leave your belongings.\", \"描述\": \"Do not stop to gather your belongings before fleeing an area. This can significantly impact the amount of time you have to get away and make a big difference in your ability to get away before the shooter realizes you're there. Just go. You're more important than your wallet.\"}, {\"编号\": 4, \"标题\": \"Stay quiet.\", \"描述\": \"While taking cover or fleeing, be as quiet as possible. Breathe slowly and avoid crying. Alerting the shooter to your presence can put you in danger. Don't talk with people nearby or make phone calls. If you can, turn a phone on silent. Text if you want to get someone's help or attention.\"}, {\"编号\": 5, \"标题\": \"Don't move.\", \"描述\": \"Once you are in cover, stay in cover. Do not move from one cover to another unless you absolutely have to. Staying put will also reduce the amount of noise you make and draw less attention to your presence.\"}, {\"编号\": 6, \"标题\": \"Barricade yourself.\", \"描述\": \"If you can take cover in a single, secure room, be sure to barricade the entrances. Lock doors, move heavy pieces of furniture to block the doors, cover windows if you can, and turn off lights and anything which makes sounds. Stay quiet and move as little as possible.\"}, {\"编号\": 7, \"标题\": \"Wait for help to arrive.\", \"描述\": \"Once you are in a relatively safe place, either barricaded or at least under cover, simply wait for help. This is the only thing you can do. Most shootings last less than three minutes, so while it may seem to last forever, you are unlikely to have to wait for help for very long.\"}]}, {\"编号\": 2, \"标题\": \"When You Are the Direct Target\", \"步骤\": [{\"编号\": 1, \"标题\": \"Assess the situation.\", \"描述\": \"If someone is trying to shoot you specifically, you will first want to evaluate the situation. If you are being mugged, comply with everything the person is asking, following many of the instructions in the first section. If you are in a fight, your options are more limited.\"}, {\"编号\": 2, \"标题\": \"Escape if you can.\", \"描述\": \"If you are being pursued, do what you can to get away. If you have been caught but see an opportunity to escape or distract the attacker, do that but only if your chances of getting away are fairly good. Turning your back on an attacker makes you easier to hit.\\nIf you are a fast runner or have bad knees, away from the attacker towards cover. The faster you can get away, the fewer shots they will be able to fire.\\nIf you are a slower runner and do not have knee trouble, a zig-zag run may be a better option. You may still be hit in this case, but the chances of being hit in a vital area may be reduced.\\nIf you can, create visual distractions for the attacker, such as spraying a fire extinguisher.\"}, {\"编号\": 3, \"标题\": \"Take cover if you can.\", \"描述\": \"You may not be able to buy yourself enough time to get away completely, but getting yourself to cover can at least be helpful. Also, if you see that they are about to shoot, dive for cover if you can.\"}, {\"编号\": 4, \"标题\": \"Try to find a weapon or distraction.\", \"描述\": \"During your confrontation, look for an object that can be used as a weapon. Heavy objects, especially ones with sharp corners, make good weapons, but if you have access to something a bit more potent, that is best.\"}, {\"编号\": 5, \"标题\": \"Talk to the shooter.\", \"描述\": \"If you have nowhere to go, nowhere to hide and no other options, your best bet will be to talk to the shooter. Do not beg for your life or try to get him to feel sorry for you. Instead, sympathize with him and try to ask him what he wants. Offer to help him and ask him why he's doing what he's doing. This could buy you time until help arrives.\"}, {\"编号\": 6, \"标题\": \"Get out of the way if they appear to be preparing to shoot.\", \"描述\": \"If they appear to want to shoot anyway, the best you can do is try to get out of the way. Moving at least increases the chances that you will be hit in a less important area, since it is very difficult to shoot accurately while moving.\"}]}, {\"编号\": 3, \"标题\": \"In Police Confrontations\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remove sunglasses or hats if you have not been seen.\", \"描述\": \"If you are stopped by police while you're in your car or otherwise have time before they get too close to you (such as before you go into an area known to be frequented by cops), take a second to remove your hat and sunglasses if you are wearing them. If the police are able to see your eyes, they will be much less nervous. However, if the police are already looking at you or next to you, this is inadvisable as the movement will make them nervous.\\nAgain, you should only do this if you have not been seen. If you do this and the cop sees you, they may think you are going for a gun.\"}, {\"编号\": 2, \"标题\": \"Make your hands very visible.\", \"描述\": \"Whether you're in a car or on the street, you need to make your hands very visible to the officer. If you're in a car, put them up on the windowsill. If you're on the street, hold them slightly up and out from your body. This will also reduce the officer's tension.\"}, {\"编号\": 3, \"标题\": \"Move as little as possible.\", \"描述\": \"Do not reach for anything or move around any more than you absolutely have to. Certainly do not make any sudden movements, as this can be taken as a sign of reaching for a weapon.\"}, {\"编号\": 4, \"标题\": \"Be very calm.\", \"描述\": \"Do not try to argue with the officer and don't let yourself be visibly angry. Even if you feel your rights are being violated, which they very well could be, don't take that up with them. Lawyer up when the confrontation is over and sue them, but absolutely do not get into a fight with them there.\"}, {\"编号\": 5, \"标题\": \"Talk slowly and don't shout.\", \"描述\": \"Speak with officers slowly, calmly, and with an even tone (don't yell at them). This will help show that you are not hostile and will help keep them from panicking. Yes, the burden should be on them to keep their cool, but thinking about what you should've done isn't going to keep you from getting shot.\"}, {\"编号\": 6, \"标题\": \"Do whatever you are asked.\", \"描述\": \"If they tell you to stop, stop. If they tell you to get out of the car, get out of the car. If they tell you to put your hands on the wall, put your hands on the wall. Like we said, the time for standing up for your rights is later, not now. All it takes is one overly stressed cop and you're dead.\"}, {\"编号\": 7, \"标题\": \"Tell the officer what you are doing.\", \"描述\": \"Every time you do need to move, tell the officer what you're doing. Let them know why you're moving, where you're moving to, and make those movements slowly. Say these things to them calmly. This will, again, keep them from thinking you are reaching for a weapon.\"}]}, {\"编号\": 4, \"标题\": \"Avoiding the Situation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay in safe parts of town.\", \"描述\": \"Avoid areas that are high in crime and gun violence. Sometimes these areas are unavoidable, but stay inside as much as you can if you need to be in these areas.\"}, {\"编号\": 2, \"标题\": \"Travel quickly through unsafe areas.\", \"描述\": \"If you must go outside in areas that are unsafe, go through those areas quickly, rather than hanging out on the street with friends or on your own. Avoid walking to places that you need to go to and instead take the bus or a car (a friend's car or your own).\"}, {\"编号\": 3, \"标题\": \"Avoid going out at night.\", \"描述\": \"Crime rates go up at night, so avoid unsafe and even relatively safe areas once it gets dark. Really, nothing good ever happens at 2am. Just get inside and spend your evening safely.\"}, {\"编号\": 4, \"标题\": \"Dress to avoid attention.\", \"描述\": \"Certain types of clothing will attract the notice of cops and suspicious neighbors. While you should be able to wear whatever you want, this doesn't do anything to change the reality. You'll also want to avoid wearing gang colors if you know you'll be going through gang territory. Dressing gangsta and wearing red in certain parts of LA, for example: not very smart.\"}, {\"编号\": 5, \"标题\": \"Avoid drugs, gangs, and crime.\", \"描述\": \"Don't get in to drugs, don't get involved with gangs, and don't start a life of crime. In fact, don't even go anywhere near gangs if it can be helped, it's a myth that you need to murder a random person to become part of a gang, but that doesn't mean that it is a good idea to join one. Putting yourself in these dangerous situations will significantly increase the chances of you getting shot at.\"}, {\"编号\": 6, \"标题\": \"Don't start trouble.\", \"描述\": \"A wise man once said, \\\"Don't start none, ain't gonna be none\\\". This means if you don't start trouble, you'll go a long way towards avoiding trouble. Stealing some guys stereo or sleeping with his girlfriend is just not a smart move. Avoid crazy dudes by just avoiding trouble.\"}], \"小提示\": [\"As you are hiding, you should pick up a rock or tool that could help you inflict damage upon the gunner when he approaches you.\\n\", \"Try to get in the habit of carrying some sort of self defense weapon, like a folding blade or boot knife, or a self defense pen.\\n\", \"In the event the assailant has a semi-automatic, you can grab the weapon by the slide and point it away from you. That way if the weapon fires it won't cycle, causing the assailant to either drop the firearm and go head to head with you or will have to take seconds to rack the slide before he's ready to shoot again.\\n\"], \"注意事项\": [\"Tell the assailant \\\"don't do this to yourself\\\" implying that the assailant has more to lose than you, or the potential gain.\\n\", \"If a semi-automatic pistol does not have a magazine in it, it may still have one bullet in the chamber.\\n\", \"Never try the \\\"you don't got the guts to shoot me\\\" phrase. Doing so may cause the shooter to actually shoot you.\\n\", \"Attempt to talk your way out and wait for outside help. Resisting will increase your chances of being killed, so unless following the attacker's orders represents increased danger like abduction, complying with their demands is the best way to survive. (Often even with abduction as a possibility it is better to comply. The police may find you.)\\n\", \"Never charge a gunman. Unless you are close enough to touch the gun or not directly in the shooter's view, you shouldn't run at the shooter. This could frighten him/her and cause them to shoot instinctively.\\n\", \"Realize that the best response when confronted by an armed assailant is passive response. On the rare chance you are faced with a weapon, increasing the tension or aggravating your assailant greatly increases your chances of being injured.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
2,928 | How to Avoid Being Socially Awkward | 1. Using Techniques to Relax
1-1. Be kind to yourself.
Being socially awkward is not a state of being, it's a temporary phase. You will move through any particular incident and you will experience many more positive experiences in its place. Everyone makes mistakes and everyone has at least one mortifying experience they can recount. It's a sign of self-kindness that you can look back on such occasions with a smile and realize that it didn't break you but is now a rather entertaining dinner table tale.
1-2. Focus on the positives.
While socially awkward moments can tend to make us focus on everything that is going wrong at that time, it is helpful to deliberately make yourself focus on the positives. What is going well around you right now? Pinpointing some positives can help restore your perspective about how minimal the awkward occurrence is in the greater scheme of things.
Be careful not to heighten the relevance of one bad occasion and apply it to your general impression of social interactions; focus as much as possible on all of the social interactions that you have enjoyed, that have worked out just fine.
1-3. Use self talk.
Self talk will help you to shift the focus from worrying about what others are thinking of you and back onto calming yourself so that you can project a sense of ease with yourself. Some of the things that can be helpful in overcoming moments of social anxiety include:
"I’m going to be okay. My feelings are not always rational, so I can relax and calm myself."
"I am paying too much attention to my bad feelings in my body."
"People are nice and I'm having fun being around them."
"I am here to enjoy myself."
1-4. Learn to relax.
Learning to relax should begin at home, where you're most comfortable. Relaxing before you go into a social situation can help you open up more, be honest with people, and let your guard down when you're in a social setting. If you're not feeling tense, you'll also be more likely to embrace social situations instead of fearing them. Plus, relaxation will help calm any anxiety you may be feeling.
Practice deep breathing to overcome moments of anxiety.
Check out How to Do Awareness Meditation and How to Meditate for more ideas.
1-5. Lighten up.
Random unpleasant and downright embarrassing things happen. Lighten up and see the funnier side of awkward moments. Not only will doing so help you to place such occurrences into better perspective but humor will often break tension, allowing people to laugh with you, not at you. One of the best things you can do to avoid being socially awkward is to stop taking yourself so seriously. This will take the pressure off and will help you relax.
Often we don't have control over awkward situations, such as the long silent gap in a conversation, the inelegant and noisy passing of wind when we least expect it, and the trip over the edge of the rug as we walk up to accept an award. Choose to laugh it off.
1-6. Increase your confidence.
Even if you don't feel confident, you can either fake it until you make it or you can remind yourself to be friendly as much as possible. It is definitely hard to find confidence in situations that bring up fears, anxiety, panic and a desire to hide or run away.
Asking yourself, "What's the worst that could happen?" and trying to do at least one thing to engage with others around you is a good start. Chances are, the worst thing won’t happen!
Read How to Build Your Self Confidence for suggestions on improving your personal confidence.
2. Adjusting Your Mindset
2-1. Realize that you're not alone.
You may think that every person in your orbit is socially smooth, but in reality, most people worry about being socially awkward in public. They worry about whether or not people like them, whether they're making a good impression, or whether people are bored by them.
You may think that some people around you just naturally exude confidence and never have to worry about how they come off, but every person is insecure about some aspect of social interaction. We all want to be liked and have friends.
2-2. Ask yourself where your feelings of awkwardness come from.
For many people who experience social awkwardness, the feelings stem from anxiety, fear, insecurity, or low self-confidence. Each of these sources can be tackled if you're willing to push your boundaries a little at a time and to find ways to build your confidence. In each case, try to identify the root cause of what's making you feel awkward so that you can address it directly. The sooner you know the real source, the sooner you can get to tackling it.
There are many other reasons for feeling self-conscious, such as having had a bad past experience, feeling that you're not understood, feeling pressure to interact in situations (such as work, peers, or parental pressure, etc.), or feeling confused about the motivations and actions of those around you.
2-3. Work to overcome shyness.
Being shy can really inhibit your social interactions. Shyness can vary from feeling shy around all people, or just certain groups. You may be reluctant to interact for fear of embarrassment. You can work on feeling more relaxed during social interactions and coming out of your shell a bit more.
If you are shy, you may want to participate in social events but feel afraid of being embarrassed or left out.
Exposure therapy is a great way to tackle your social anxiety. With this therapy, a mental health professional slowly exposes you to new social situations and interactions so you can start to feel a little less anxious.
2-4. Stop worrying about what other people think about you.
Though it may sound easier said than done, one major way to avoid social awkwardness is to stop caring about how others perceive you. Most people are worrying what others think of them, which is something worth reminding yourself when you start to worry about what other people think of you. If you're too busy worrying about what the person you're talking to really thinks of you, then you'll never be able to relax or to enjoy a social interaction. Once you let go of this worry, you'll find it easier to be yourself and to speak calmly and naturally.
Remind yourself which opinions matter. Maybe one person didn’t like you, but will you see this person again? As for your friends, real friends will stick with you, even if you mess up here and there.
2-5. Know if you have social anxiety.
Social anxiety is a disorder in which a person is not able to function in daily life, including at school, work, or social events. A person suffering from social anxiety tends to keep close to family and trusted friends and avoid all public interpersonal relationships. Social anxiety stems from a constant fear that other people are scrutinizing the sufferer in order to humiliate or embarrass them.
For more information about social anxiety and how to treat it, check out How to Overcome Social Anxiety.
It's not always easy to tell if you have social anxiety. A lot times, people paint social anxiety as a personality issue, like being shy, when it's actually a real condition.
2-6. Acknowledge your feelings.
Be conscious about when you feel awkward. By being more aware of your own bodily sensations when you're feeling awkward and anxious, you can consciously recognize that your adrenaline is flooding you and causing you to want to run or hide.
Be aware if you feel unusually warm, sweaty, jumpy, uneasy, or overly aware of your body. Watch your thoughts and see if they are overly critical of your social performance. Also watch your emotions, whether you feel helpless or ineffective. Get in tune with these feelings so you can learn to identify them.
3. Improving Your Social Skills
3-1. Learn to be a good listener.
If you don't feel ready to jump into a conversation with a witty anecdote, there are still other ways to connect with others: become an active listener. This relieves some of the pressure of social interactions, because you don't have to worry about sounding smart or interesting; you just need to listen carefully and ask questions. Remember, people love talking about themselves, especially if the other person appears to be really taking an interest.
When actively listening, show the other person that you are engaged by paraphrasing their message and repeating it back. You can say something like: "So, it sounds like what you're saying is..."
Ask follow-up questions. You don't want to get inappropriate or too personal, but continue asking the person questions or their opinions.
Show the person you are listening by nodding, making good eye contact, an making sounds or saying words that affirm you are listening (like "Uh-huh" or "Sure").
3-2. Use prosocial body language.
Don’t look closed off, but instead, invite people in by showing that you are open and welcoming. The body communicates this easily. By crossing your arms or legs, it appears as if you are disinterested in social interactions. If you avoid eye contact, this also makes you appear disinterested. Be careful not to cross your body, slouch, or keep your head down, and instead engage in eye contact and maintain an open body posture.
3-3. Make small talk
Making small talk is what can help you get people to open up, and to have short conversations with people you have just met.
Ask people how they are or how their day is going.
Search for common ground. Find casual ways to find out if you and the person root for the same sports teams, watch the same shows, or have the same pets.
Use your environment to help you. If you run into the person in a coffee shop, ask if she's tried the amazing baked goods. If you're outside and it's a gorgeous day, ask the person if he's going to take advantage of the beautiful weather to do something fun outdoors.
3-4. Be friendly.
Assuming that someone wants to connect with you allows you to be more open and friendly toward other people. While it's true that no matter how friendly you are, some people will respond as if their mouth and mind are perpetually soured, this isn't a reason to scuttle off or blame yourself. After all, you are not responsible for the behavior of other people. They could have a difficult background or they might be having a bad day. Either way, it's not a reflection of how you are as a person. By being friendly you will put others at ease, find ways to break the ice, and give others the freedom to be more open and vulnerable around you.
3-5. Tell a joke.
Telling a joke at the wrong time can blow your "social cred" right out of the water and leave you looking awkward. Yet, telling one at just the right time, with just the right tone can smooth over even the most tense moment.
Get a feel for the situation. If things are a little heavy, the perfect joke can lighten the mood. But if people are having a really serious discussion like discussing the deaths of their grandparents, then you should back off with the humor until the tone of the conversation changes a bit.
3-6. Give meaningful compliments.
When it comes to giving compliments, the most important thing is to keep them sincere and drop them at the right moments. If you're not genuine, don't compliment. If you're a beginner in complimenting, watch others for timing of compliments and follow suit. You can compliment a person's jewellery, sweater, or new haircut, and move on to give deeper compliments as you get to know the person better.
Complimenting an aspect of a person's personality, such as telling your friend that he has a great sense of humor or that he's good at talking to new people, can make a person feel more special than a compliment about physical appearance.
If you're complimenting something physical, make sure it doesn't come off the wrong way. If you're complimenting somebody's appearance, stick to their face or hair and avoid complimenting their body or your comment may come off sounding more forward than you intended.
3-7. Know what to avoid.
Though every social situation is different, there are a few key things that you may want to avoid when it comes to being socially savvy. There are certain comments or actions that tend to come off as socially awkward and are worth avoiding if you want to feel comfortable around other people. Here are some things to watch out for:
Avoid saying that you're so awkward. You can guess the outcome.
Avoid asking people overly personal questions if you don't know them very well, like why they're not dating anyone or if they've gained weight.
While you don't have to stand miles apart from other people, give people space.
3-8. Improve your etiquette.
If you don't know the social norms for the group you're spending time with, make the effort to learn them. Not knowing social norms can leave you feeling socially awkward. This is especially relevant when visiting a different part of your country or going to a different country. Use good manners and don’t forget to say “please” and “thank you.”
3-9. Get out there.
Staying at home, behind your computer screen, hidden behind your cubicle barrier, or dodging lunch dates won't help you to avoid socially awkward moments.If you spend most of your time at home or in front of the computer for fear of interacting with people, then you'll never be able to work on your social skills.
Realize that some people are snobby or standoffish. They are not the norm, nor do they represent a reason for hiding away. For such people, learn a simple way of detaching yourself with dignity, such as a quick nod and an "It was nice to meet you" before swiftly turning your back on them.
Learn How to End a Conversation as well as how to have one. For many people, it is ending a conversation that is going nowhere or that is excruciatingly boring that leaves a sense of awkwardness, out of fear of appearing rude or uncaring.
Tips
Many people outgrow feeling socially awkward. Awkwardness is a trait commonly associated with teenage and early adult years and as people age, they tend to find many ways to overcome these feelings that once loomed large in their lives.
Warnings
Don't worry and in particular, don't over-analyze. The simpler you make the purpose of social interactions, the better.
Avoid bragging as a means of trying to connect with or impress others. If you feel yourself gushing about your exploits or things you own, then stop yourself and either apologize or simply move onto asking about the other person.
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"回答明细": "{\"回答\": \"1. Using Techniques to Relax\\n1-1. Be kind to yourself.\\nBeing socially awkward is not a state of being, it's a temporary phase. You will move through any particular incident and you will experience many more positive experiences in its place. Everyone makes mistakes and everyone has at least one mortifying experience they can recount. It's a sign of self-kindness that you can look back on such occasions with a smile and realize that it didn't break you but is now a rather entertaining dinner table tale.\\n1-2. Focus on the positives.\\nWhile socially awkward moments can tend to make us focus on everything that is going wrong at that time, it is helpful to deliberately make yourself focus on the positives. What is going well around you right now? Pinpointing some positives can help restore your perspective about how minimal the awkward occurrence is in the greater scheme of things.\\nBe careful not to heighten the relevance of one bad occasion and apply it to your general impression of social interactions; focus as much as possible on all of the social interactions that you have enjoyed, that have worked out just fine.\\n1-3. Use self talk.\\nSelf talk will help you to shift the focus from worrying about what others are thinking of you and back onto calming yourself so that you can project a sense of ease with yourself. Some of the things that can be helpful in overcoming moments of social anxiety include:\\n\\\"I’m going to be okay. My feelings are not always rational, so I can relax and calm myself.\\\"\\n\\\"I am paying too much attention to my bad feelings in my body.\\\"\\n\\\"People are nice and I'm having fun being around them.\\\"\\n\\\"I am here to enjoy myself.\\\"\\n1-4. Learn to relax.\\nLearning to relax should begin at home, where you're most comfortable. Relaxing before you go into a social situation can help you open up more, be honest with people, and let your guard down when you're in a social setting. If you're not feeling tense, you'll also be more likely to embrace social situations instead of fearing them. Plus, relaxation will help calm any anxiety you may be feeling.\\nPractice deep breathing to overcome moments of anxiety.\\nCheck out How to Do Awareness Meditation and How to Meditate for more ideas.\\n1-5. Lighten up.\\nRandom unpleasant and downright embarrassing things happen. Lighten up and see the funnier side of awkward moments. Not only will doing so help you to place such occurrences into better perspective but humor will often break tension, allowing people to laugh with you, not at you. One of the best things you can do to avoid being socially awkward is to stop taking yourself so seriously. This will take the pressure off and will help you relax.\\nOften we don't have control over awkward situations, such as the long silent gap in a conversation, the inelegant and noisy passing of wind when we least expect it, and the trip over the edge of the rug as we walk up to accept an award. Choose to laugh it off.\\n1-6. Increase your confidence.\\nEven if you don't feel confident, you can either fake it until you make it or you can remind yourself to be friendly as much as possible. It is definitely hard to find confidence in situations that bring up fears, anxiety, panic and a desire to hide or run away.\\nAsking yourself, \\\"What's the worst that could happen?\\\" and trying to do at least one thing to engage with others around you is a good start. Chances are, the worst thing won’t happen!\\nRead How to Build Your Self Confidence for suggestions on improving your personal confidence.\\n2. Adjusting Your Mindset\\n2-1. Realize that you're not alone.\\nYou may think that every person in your orbit is socially smooth, but in reality, most people worry about being socially awkward in public. They worry about whether or not people like them, whether they're making a good impression, or whether people are bored by them.\\nYou may think that some people around you just naturally exude confidence and never have to worry about how they come off, but every person is insecure about some aspect of social interaction. We all want to be liked and have friends.\\n2-2. Ask yourself where your feelings of awkwardness come from.\\nFor many people who experience social awkwardness, the feelings stem from anxiety, fear, insecurity, or low self-confidence. Each of these sources can be tackled if you're willing to push your boundaries a little at a time and to find ways to build your confidence. In each case, try to identify the root cause of what's making you feel awkward so that you can address it directly. The sooner you know the real source, the sooner you can get to tackling it.\\nThere are many other reasons for feeling self-conscious, such as having had a bad past experience, feeling that you're not understood, feeling pressure to interact in situations (such as work, peers, or parental pressure, etc.), or feeling confused about the motivations and actions of those around you.\\n2-3. Work to overcome shyness.\\nBeing shy can really inhibit your social interactions. Shyness can vary from feeling shy around all people, or just certain groups. You may be reluctant to interact for fear of embarrassment. You can work on feeling more relaxed during social interactions and coming out of your shell a bit more.\\nIf you are shy, you may want to participate in social events but feel afraid of being embarrassed or left out.\\nExposure therapy is a great way to tackle your social anxiety. With this therapy, a mental health professional slowly exposes you to new social situations and interactions so you can start to feel a little less anxious.\\n2-4. Stop worrying about what other people think about you.\\nThough it may sound easier said than done, one major way to avoid social awkwardness is to stop caring about how others perceive you. Most people are worrying what others think of them, which is something worth reminding yourself when you start to worry about what other people think of you. If you're too busy worrying about what the person you're talking to really thinks of you, then you'll never be able to relax or to enjoy a social interaction. Once you let go of this worry, you'll find it easier to be yourself and to speak calmly and naturally.\\nRemind yourself which opinions matter. Maybe one person didn’t like you, but will you see this person again? As for your friends, real friends will stick with you, even if you mess up here and there.\\n2-5. Know if you have social anxiety.\\nSocial anxiety is a disorder in which a person is not able to function in daily life, including at school, work, or social events. A person suffering from social anxiety tends to keep close to family and trusted friends and avoid all public interpersonal relationships. Social anxiety stems from a constant fear that other people are scrutinizing the sufferer in order to humiliate or embarrass them.\\nFor more information about social anxiety and how to treat it, check out How to Overcome Social Anxiety.\\nIt's not always easy to tell if you have social anxiety. A lot times, people paint social anxiety as a personality issue, like being shy, when it's actually a real condition.\\n2-6. Acknowledge your feelings.\\nBe conscious about when you feel awkward. By being more aware of your own bodily sensations when you're feeling awkward and anxious, you can consciously recognize that your adrenaline is flooding you and causing you to want to run or hide.\\nBe aware if you feel unusually warm, sweaty, jumpy, uneasy, or overly aware of your body. Watch your thoughts and see if they are overly critical of your social performance. Also watch your emotions, whether you feel helpless or ineffective. Get in tune with these feelings so you can learn to identify them.\\n3. Improving Your Social Skills\\n3-1. Learn to be a good listener.\\nIf you don't feel ready to jump into a conversation with a witty anecdote, there are still other ways to connect with others: become an active listener. This relieves some of the pressure of social interactions, because you don't have to worry about sounding smart or interesting; you just need to listen carefully and ask questions. Remember, people love talking about themselves, especially if the other person appears to be really taking an interest.\\nWhen actively listening, show the other person that you are engaged by paraphrasing their message and repeating it back. You can say something like: \\\"So, it sounds like what you're saying is...\\\"\\nAsk follow-up questions. You don't want to get inappropriate or too personal, but continue asking the person questions or their opinions.\\nShow the person you are listening by nodding, making good eye contact, an making sounds or saying words that affirm you are listening (like \\\"Uh-huh\\\" or \\\"Sure\\\").\\n3-2. Use prosocial body language.\\nDon’t look closed off, but instead, invite people in by showing that you are open and welcoming. The body communicates this easily. By crossing your arms or legs, it appears as if you are disinterested in social interactions. If you avoid eye contact, this also makes you appear disinterested. Be careful not to cross your body, slouch, or keep your head down, and instead engage in eye contact and maintain an open body posture.\\n3-3. Make small talk\\nMaking small talk is what can help you get people to open up, and to have short conversations with people you have just met.\\nAsk people how they are or how their day is going.\\nSearch for common ground. Find casual ways to find out if you and the person root for the same sports teams, watch the same shows, or have the same pets.\\nUse your environment to help you. If you run into the person in a coffee shop, ask if she's tried the amazing baked goods. If you're outside and it's a gorgeous day, ask the person if he's going to take advantage of the beautiful weather to do something fun outdoors.\\n3-4. Be friendly.\\nAssuming that someone wants to connect with you allows you to be more open and friendly toward other people. While it's true that no matter how friendly you are, some people will respond as if their mouth and mind are perpetually soured, this isn't a reason to scuttle off or blame yourself. After all, you are not responsible for the behavior of other people. They could have a difficult background or they might be having a bad day. Either way, it's not a reflection of how you are as a person. By being friendly you will put others at ease, find ways to break the ice, and give others the freedom to be more open and vulnerable around you.\\n3-5. Tell a joke.\\nTelling a joke at the wrong time can blow your \\\"social cred\\\" right out of the water and leave you looking awkward. Yet, telling one at just the right time, with just the right tone can smooth over even the most tense moment.\\nGet a feel for the situation. If things are a little heavy, the perfect joke can lighten the mood. But if people are having a really serious discussion like discussing the deaths of their grandparents, then you should back off with the humor until the tone of the conversation changes a bit.\\n3-6. Give meaningful compliments.\\nWhen it comes to giving compliments, the most important thing is to keep them sincere and drop them at the right moments. If you're not genuine, don't compliment. If you're a beginner in complimenting, watch others for timing of compliments and follow suit. You can compliment a person's jewellery, sweater, or new haircut, and move on to give deeper compliments as you get to know the person better.\\nComplimenting an aspect of a person's personality, such as telling your friend that he has a great sense of humor or that he's good at talking to new people, can make a person feel more special than a compliment about physical appearance.\\nIf you're complimenting something physical, make sure it doesn't come off the wrong way. If you're complimenting somebody's appearance, stick to their face or hair and avoid complimenting their body or your comment may come off sounding more forward than you intended.\\n3-7. Know what to avoid.\\nThough every social situation is different, there are a few key things that you may want to avoid when it comes to being socially savvy. There are certain comments or actions that tend to come off as socially awkward and are worth avoiding if you want to feel comfortable around other people. Here are some things to watch out for:\\nAvoid saying that you're so awkward. You can guess the outcome.\\nAvoid asking people overly personal questions if you don't know them very well, like why they're not dating anyone or if they've gained weight.\\nWhile you don't have to stand miles apart from other people, give people space.\\n3-8. Improve your etiquette.\\nIf you don't know the social norms for the group you're spending time with, make the effort to learn them. Not knowing social norms can leave you feeling socially awkward. This is especially relevant when visiting a different part of your country or going to a different country. Use good manners and don’t forget to say “please” and “thank you.”\\n3-9. Get out there.\\nStaying at home, behind your computer screen, hidden behind your cubicle barrier, or dodging lunch dates won't help you to avoid socially awkward moments.If you spend most of your time at home or in front of the computer for fear of interacting with people, then you'll never be able to work on your social skills.\\nRealize that some people are snobby or standoffish. They are not the norm, nor do they represent a reason for hiding away. For such people, learn a simple way of detaching yourself with dignity, such as a quick nod and an \\\"It was nice to meet you\\\" before swiftly turning your back on them.\\nLearn How to End a Conversation as well as how to have one. For many people, it is ending a conversation that is going nowhere or that is excruciatingly boring that leaves a sense of awkwardness, out of fear of appearing rude or uncaring.\\nTips\\nMany people outgrow feeling socially awkward. Awkwardness is a trait commonly associated with teenage and early adult years and as people age, they tend to find many ways to overcome these feelings that once loomed large in their lives.\\nWarnings\\nDon't worry and in particular, don't over-analyze. The simpler you make the purpose of social interactions, the better.\\nAvoid bragging as a means of trying to connect with or impress others. If you feel yourself gushing about your exploits or things you own, then stop yourself and either apologize or simply move onto asking about the other person.\\n\", \"简要回答\": \"Social awkwardness comes from a sense of not appearing \\\"normal\\\" or \\\"socially clued in\\\" under the gaze of others. Generated by our own fears and worries of what others think of us and by social expectations, social awkwardness can prevent us from fully interacting with others out of fear of being ridiculed or even ostracized by our peers. Once you realize that everyone is afraid of being socially awkward and that there are ways to move on from awkward situations with grace and confidence, you'll be on your way to embracing social interactions instead of dreading them.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Techniques to Relax\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be kind to yourself.\", \"描述\": \"Being socially awkward is not a state of being, it's a temporary phase. You will move through any particular incident and you will experience many more positive experiences in its place. Everyone makes mistakes and everyone has at least one mortifying experience they can recount. It's a sign of self-kindness that you can look back on such occasions with a smile and realize that it didn't break you but is now a rather entertaining dinner table tale.\"}, {\"编号\": 2, \"标题\": \"Focus on the positives.\", \"描述\": \"While socially awkward moments can tend to make us focus on everything that is going wrong at that time, it is helpful to deliberately make yourself focus on the positives. What is going well around you right now? Pinpointing some positives can help restore your perspective about how minimal the awkward occurrence is in the greater scheme of things.\\nBe careful not to heighten the relevance of one bad occasion and apply it to your general impression of social interactions; focus as much as possible on all of the social interactions that you have enjoyed, that have worked out just fine.\"}, {\"编号\": 3, \"标题\": \"Use self talk.\", \"描述\": \"Self talk will help you to shift the focus from worrying about what others are thinking of you and back onto calming yourself so that you can project a sense of ease with yourself. Some of the things that can be helpful in overcoming moments of social anxiety include:\\n\\\"I’m going to be okay. My feelings are not always rational, so I can relax and calm myself.\\\"\\n\\\"I am paying too much attention to my bad feelings in my body.\\\"\\n\\\"People are nice and I'm having fun being around them.\\\"\\n\\\"I am here to enjoy myself.\\\"\"}, {\"编号\": 4, \"标题\": \"Learn to relax.\", \"描述\": \"Learning to relax should begin at home, where you're most comfortable. Relaxing before you go into a social situation can help you open up more, be honest with people, and let your guard down when you're in a social setting. If you're not feeling tense, you'll also be more likely to embrace social situations instead of fearing them. Plus, relaxation will help calm any anxiety you may be feeling.\\nPractice deep breathing to overcome moments of anxiety.\\nCheck out How to Do Awareness Meditation and How to Meditate for more ideas.\"}, {\"编号\": 5, \"标题\": \"Lighten up.\", \"描述\": \"Random unpleasant and downright embarrassing things happen. Lighten up and see the funnier side of awkward moments. Not only will doing so help you to place such occurrences into better perspective but humor will often break tension, allowing people to laugh with you, not at you. One of the best things you can do to avoid being socially awkward is to stop taking yourself so seriously. This will take the pressure off and will help you relax.\\nOften we don't have control over awkward situations, such as the long silent gap in a conversation, the inelegant and noisy passing of wind when we least expect it, and the trip over the edge of the rug as we walk up to accept an award. Choose to laugh it off.\"}, {\"编号\": 6, \"标题\": \"Increase your confidence.\", \"描述\": \"Even if you don't feel confident, you can either fake it until you make it or you can remind yourself to be friendly as much as possible. It is definitely hard to find confidence in situations that bring up fears, anxiety, panic and a desire to hide or run away.\\nAsking yourself, \\\"What's the worst that could happen?\\\" and trying to do at least one thing to engage with others around you is a good start. Chances are, the worst thing won’t happen!\\nRead How to Build Your Self Confidence for suggestions on improving your personal confidence.\"}]}, {\"编号\": 2, \"标题\": \"Adjusting Your Mindset\", \"步骤\": [{\"编号\": 1, \"标题\": \"Realize that you're not alone.\", \"描述\": \"You may think that every person in your orbit is socially smooth, but in reality, most people worry about being socially awkward in public. They worry about whether or not people like them, whether they're making a good impression, or whether people are bored by them.\\nYou may think that some people around you just naturally exude confidence and never have to worry about how they come off, but every person is insecure about some aspect of social interaction. We all want to be liked and have friends.\"}, {\"编号\": 2, \"标题\": \"Ask yourself where your feelings of awkwardness come from.\", \"描述\": \"For many people who experience social awkwardness, the feelings stem from anxiety, fear, insecurity, or low self-confidence. Each of these sources can be tackled if you're willing to push your boundaries a little at a time and to find ways to build your confidence. In each case, try to identify the root cause of what's making you feel awkward so that you can address it directly. The sooner you know the real source, the sooner you can get to tackling it.\\nThere are many other reasons for feeling self-conscious, such as having had a bad past experience, feeling that you're not understood, feeling pressure to interact in situations (such as work, peers, or parental pressure, etc.), or feeling confused about the motivations and actions of those around you.\"}, {\"编号\": 3, \"标题\": \"Work to overcome shyness.\", \"描述\": \"Being shy can really inhibit your social interactions. Shyness can vary from feeling shy around all people, or just certain groups. You may be reluctant to interact for fear of embarrassment. You can work on feeling more relaxed during social interactions and coming out of your shell a bit more.\\nIf you are shy, you may want to participate in social events but feel afraid of being embarrassed or left out.\\nExposure therapy is a great way to tackle your social anxiety. With this therapy, a mental health professional slowly exposes you to new social situations and interactions so you can start to feel a little less anxious.\"}, {\"编号\": 4, \"标题\": \"Stop worrying about what other people think about you.\", \"描述\": \"Though it may sound easier said than done, one major way to avoid social awkwardness is to stop caring about how others perceive you. Most people are worrying what others think of them, which is something worth reminding yourself when you start to worry about what other people think of you. If you're too busy worrying about what the person you're talking to really thinks of you, then you'll never be able to relax or to enjoy a social interaction. Once you let go of this worry, you'll find it easier to be yourself and to speak calmly and naturally.\\nRemind yourself which opinions matter. Maybe one person didn’t like you, but will you see this person again? As for your friends, real friends will stick with you, even if you mess up here and there.\"}, {\"编号\": 5, \"标题\": \"Know if you have social anxiety.\", \"描述\": \"Social anxiety is a disorder in which a person is not able to function in daily life, including at school, work, or social events. A person suffering from social anxiety tends to keep close to family and trusted friends and avoid all public interpersonal relationships. Social anxiety stems from a constant fear that other people are scrutinizing the sufferer in order to humiliate or embarrass them.\\nFor more information about social anxiety and how to treat it, check out How to Overcome Social Anxiety.\\nIt's not always easy to tell if you have social anxiety. A lot times, people paint social anxiety as a personality issue, like being shy, when it's actually a real condition.\"}, {\"编号\": 6, \"标题\": \"Acknowledge your feelings.\", \"描述\": \"Be conscious about when you feel awkward. By being more aware of your own bodily sensations when you're feeling awkward and anxious, you can consciously recognize that your adrenaline is flooding you and causing you to want to run or hide.\\nBe aware if you feel unusually warm, sweaty, jumpy, uneasy, or overly aware of your body. Watch your thoughts and see if they are overly critical of your social performance. Also watch your emotions, whether you feel helpless or ineffective. Get in tune with these feelings so you can learn to identify them.\"}]}, {\"编号\": 3, \"标题\": \"Improving Your Social Skills\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn to be a good listener.\", \"描述\": \"If you don't feel ready to jump into a conversation with a witty anecdote, there are still other ways to connect with others: become an active listener. This relieves some of the pressure of social interactions, because you don't have to worry about sounding smart or interesting; you just need to listen carefully and ask questions. Remember, people love talking about themselves, especially if the other person appears to be really taking an interest.\\nWhen actively listening, show the other person that you are engaged by paraphrasing their message and repeating it back. You can say something like: \\\"So, it sounds like what you're saying is...\\\"\\nAsk follow-up questions. You don't want to get inappropriate or too personal, but continue asking the person questions or their opinions.\\nShow the person you are listening by nodding, making good eye contact, an making sounds or saying words that affirm you are listening (like \\\"Uh-huh\\\" or \\\"Sure\\\").\"}, {\"编号\": 2, \"标题\": \"Use prosocial body language.\", \"描述\": \"Don’t look closed off, but instead, invite people in by showing that you are open and welcoming. The body communicates this easily. By crossing your arms or legs, it appears as if you are disinterested in social interactions. If you avoid eye contact, this also makes you appear disinterested. Be careful not to cross your body, slouch, or keep your head down, and instead engage in eye contact and maintain an open body posture.\"}, {\"编号\": 3, \"标题\": \"Make small talk\", \"描述\": \"Making small talk is what can help you get people to open up, and to have short conversations with people you have just met.\\nAsk people how they are or how their day is going.\\nSearch for common ground. Find casual ways to find out if you and the person root for the same sports teams, watch the same shows, or have the same pets.\\nUse your environment to help you. If you run into the person in a coffee shop, ask if she's tried the amazing baked goods. If you're outside and it's a gorgeous day, ask the person if he's going to take advantage of the beautiful weather to do something fun outdoors.\"}, {\"编号\": 4, \"标题\": \"Be friendly.\", \"描述\": \"Assuming that someone wants to connect with you allows you to be more open and friendly toward other people. While it's true that no matter how friendly you are, some people will respond as if their mouth and mind are perpetually soured, this isn't a reason to scuttle off or blame yourself. After all, you are not responsible for the behavior of other people. They could have a difficult background or they might be having a bad day. Either way, it's not a reflection of how you are as a person. By being friendly you will put others at ease, find ways to break the ice, and give others the freedom to be more open and vulnerable around you.\"}, {\"编号\": 5, \"标题\": \"Tell a joke.\", \"描述\": \"Telling a joke at the wrong time can blow your \\\"social cred\\\" right out of the water and leave you looking awkward. Yet, telling one at just the right time, with just the right tone can smooth over even the most tense moment.\\nGet a feel for the situation. If things are a little heavy, the perfect joke can lighten the mood. But if people are having a really serious discussion like discussing the deaths of their grandparents, then you should back off with the humor until the tone of the conversation changes a bit.\"}, {\"编号\": 6, \"标题\": \"Give meaningful compliments.\", \"描述\": \"When it comes to giving compliments, the most important thing is to keep them sincere and drop them at the right moments. If you're not genuine, don't compliment. If you're a beginner in complimenting, watch others for timing of compliments and follow suit. You can compliment a person's jewellery, sweater, or new haircut, and move on to give deeper compliments as you get to know the person better.\\nComplimenting an aspect of a person's personality, such as telling your friend that he has a great sense of humor or that he's good at talking to new people, can make a person feel more special than a compliment about physical appearance.\\nIf you're complimenting something physical, make sure it doesn't come off the wrong way. If you're complimenting somebody's appearance, stick to their face or hair and avoid complimenting their body or your comment may come off sounding more forward than you intended.\"}, {\"编号\": 7, \"标题\": \"Know what to avoid.\", \"描述\": \"Though every social situation is different, there are a few key things that you may want to avoid when it comes to being socially savvy. There are certain comments or actions that tend to come off as socially awkward and are worth avoiding if you want to feel comfortable around other people. Here are some things to watch out for:\\nAvoid saying that you're so awkward. You can guess the outcome.\\nAvoid asking people overly personal questions if you don't know them very well, like why they're not dating anyone or if they've gained weight.\\nWhile you don't have to stand miles apart from other people, give people space.\"}, {\"编号\": 8, \"标题\": \"Improve your etiquette.\", \"描述\": \"If you don't know the social norms for the group you're spending time with, make the effort to learn them. Not knowing social norms can leave you feeling socially awkward. This is especially relevant when visiting a different part of your country or going to a different country. Use good manners and don’t forget to say “please” and “thank you.”\"}, {\"编号\": 9, \"标题\": \"Get out there.\", \"描述\": \"Staying at home, behind your computer screen, hidden behind your cubicle barrier, or dodging lunch dates won't help you to avoid socially awkward moments.If you spend most of your time at home or in front of the computer for fear of interacting with people, then you'll never be able to work on your social skills.\\nRealize that some people are snobby or standoffish. They are not the norm, nor do they represent a reason for hiding away. For such people, learn a simple way of detaching yourself with dignity, such as a quick nod and an \\\"It was nice to meet you\\\" before swiftly turning your back on them.\\nLearn How to End a Conversation as well as how to have one. For many people, it is ending a conversation that is going nowhere or that is excruciatingly boring that leaves a sense of awkwardness, out of fear of appearing rude or uncaring.\"}], \"小提示\": [\"Many people outgrow feeling socially awkward. Awkwardness is a trait commonly associated with teenage and early adult years and as people age, they tend to find many ways to overcome these feelings that once loomed large in their lives.\\n\"], \"注意事项\": [\"Don't worry and in particular, don't over-analyze. The simpler you make the purpose of social interactions, the better.\\n\", \"Avoid bragging as a means of trying to connect with or impress others. If you feel yourself gushing about your exploits or things you own, then stop yourself and either apologize or simply move onto asking about the other person.\\n\"]}]}}",
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} | wikihow |
2,929 | How to Avoid Being Socially Awkward at a College Party | 1. Talking to Others
1-1. Prepare conversation topics ahead of time.
If social interaction stresses you out, think of a few topics that you are comfortable discussing. Before the party, come up with questions or responses you might give regarding these topics. If you practice possible conversation scenarios ahead of time, you won’t have to worry about thinking on the spot. Possible topics include:
Memes or viral videos you think are funny.
The latest celebrity faux pas posted to social media.
Opinions on new music and film releases.
1-2. Consider the atmosphere.
You might be super excited about your topic for the final paper, but will your peers grasp the main idea while they’re dancing to loud techno music? Think of topics that can be easily understood in a loud and over-stimulated environment. These topics might include music, class schedules, or anything else that is simple and within your conversation comfort zone.
1-3. Have an anecdote or two prepared.
This short story could stem from personal experience, an episode from your favorite TV show, or a post you saw on social media. Add some humor if you can, but don’t panic if you can’t. Humorous or not, snippets from your personal life will flow easily because they are genuine. You could say:
“For the longest time, I thought Prince was singing, ‘Don’t party like an overlord’ in ‘1999.’ Good thing I never tried that song at karaoke!”
“I still can’t decide if my favorite of the Doctor’s companions is Martha or Rose. They were both equally great.”
“George Takei is one of my favorite celebrities to follow on Twitter. He’s either thought-provoking or flat-out hilarious!”
1-4. Talk about current events.
Almost everyone attending a college party is connected to social media, giving them common ground when it comes to current events. However, specific topics will depend on the type of party. If it’s a toga party, you’ll want to focus on pop culture references or on-campus quirks that interest you. If it’s a Pride Week party, you could talk about celebrations or activism.
1-5. Approach people or groups that don’t intimidate you.
If you recognize a classmate who you’ve never talked to, here’s your chance. If you see someone who also looks a bit nervous, a conversation eases both of your anxieties. Simple ice-breakers include:
“You sit behind me in physics, right? I’m Jennifer. Nice to meet you.”
“So what brings you here tonight?”
“I’m actually a physics major. What about you?”
“I hear these parties are always a hit. Is this your first, or have you been to a few before?”
1-6. Join a conversation in progress.
Stand close enough to glean what others are saying. Introduce yourself to the people closest to you, and ask if you could squeeze in. Observe the reactions of the others in the group, and do what they do. For instance, if someone tells a funny joke, laugh when the others laugh.
2. Keeping the Right Frame of Mind
2-1. Relax before the party.
Parties are not as big of a deal as they’re cracked up to be. A few hours before the party, go for a jog, do some yoga, or find a quiet space to meditate. Any of these will help you to shake off some stress. When you begin to relax, your thoughts will flow more naturally and you will be able to be yourself without your anxious thoughts holding you back.
2-2. Bring at least one close friend to the party.
Choose a friend you can rely on and stick with for the night. Friends can keep you calm by pulling you out of awkward conversations or jumping into them. They will also make it less uncomfortable if you decide to step back for a while and not talk to anyone else.
2-3. Take a breather.
If you feel yourself getting flustered at the party, excuse yourself for a second. Go to the bathroom or step outside into the fresh air and gather your thoughts. Remind yourself that there’s nothing to feel uncomfortable about, it’s just a party.
2-4. Stay sober.
Introverts sometimes use alcohol as “liquid courage.” However, getting drunk hides the real you. Worse, you could end up doing something you’ll regret the next day. When you stay sober, you maintain your self-control and actually reduce the risk of social awkwardness.
If you don’t drink alcohol, you don’t have to feel left out. You could opt for punch or a soft drink. Ginger ale, if available, can mimic the appearance of white wine or beer. If opaque cups are available, you could drink water from yours. No one has to know your drink is alcohol-free.
3. Choosing Your Clothing
3-1. Ask the host if there’s a dress code.
At most parties, partygoers wear their street clothes. However, in college, especially around Rush Week or certain holidays, some parties require a bit of conformity. If it’s early in the semester, the fraternities and sororities might throw toga parties. If it’s closer to Halloween, you could be going to a costume party. You might have to wear red for a Valentine’s Day party. While each outfit will have some degree of individuality, standing out too much could trigger social awkwardness.
3-2. Wear an outfit that makes you feel confident.
What you wear to a party can determine whether you’re fidgeting all night or feeling comfortable and relaxed. Wear an outfit that reflects you. If you feel confident in your outfit, confidence in your social skills is right around the corner.
Even if there’s a dress code, you don’t have to sacrifice confidence. If you’re nervous about wearing a toga, ask the host of there’s some wiggle room in the dress code. Maybe you could wear a white tank top and white trousers under your costume. If black isn’t your color, forget about the Goth costume for Halloween and opt for something a bit lighter.
3-3. Don’t wear anything too thick.
Thick fabrics can cause you to sweat, increasing your internal stress levels. In the winter, wear a jacket over your party outfit. If it gets too hot, stash your jacket in the coat room, or ask the host where you can hang it.
3-4. Opt for a loose and light-colored top.
Lighter colors do not attract heat as well as dark colors do. Looser clothes allow more air to pass between the fabric and the skin, making the wearer feel cooler and less likely to sweat. If you do sweat, a loose top will not stick to your skin and pick up embarrassing sweat stains.
4. Positioning Yourself
4-1. Hang out by the buffet.
The food table is a social hot spot that always has a flux of people. If you find yourself alone, make your way over to the refreshments. This location eases social anxieties and takes the spotlight off you.
Food generates conversations. People love free food, so party goers will always make their way over to the chips and dip. If you are getting a plate of food at the same time as someone else, strike up a discussion about how great the punch is or how bad the quiche is.
The refreshments table allows you to be occupied. This is one of the few places at a party where you can be alone and not look awkward. If you are holding a drink or a plate of food, you’ll be less likely to fidget.
4-2. Head to the dance floor.
This is another social hot spot where you can be occupied. You don’t have to dance to every song. If the DJ is playing your favorite song, you can dance to that. When the music switches to something that you don’t like, use that as an excuse to get something to drink. You can dance with others or by yourself.
If you don’t feel comfortable dancing, don’t worry! You and other spectators can talk about the music or engage in some light self-mockery. (“Last time I tried to dance, my friends thought I was trying to shoo away a swarm of gnats.”) On the other hand, if you choose not to talk to anyone, you could use your attention to your peers’ moves as an excuse.
4-3. Check out any games in progress.
Whether you plan to participate or simply observe, see if any games are taking place. While games like beer pong and “I never…” usually involve alcohol, you might be able to find one or two (like air hockey or foosball) that do not. If more than one game is going on, you will have a choice of what to play. On the other hand, if you choose to just watch, you and other spectators will have a mutual conversation topic.
4-4. Give yourself a role at the party.
Take it upon yourself to introduce people to each other, make or distribute drinks, or tell the DJ what songs people want to hear. These interactions require you to be more talkative and let your social side shine.
Tips
Always be happy with yourself. Someone's opinion of you at a party does not matter. All that matters is that you are pushing past your comfort zone, having fun, and staying true to yourself.
Be brave! Coming out of your shell is not an easy task and it takes some courage to make that first move and talk to someone at a party. Just go for it and don’t look back. Take things slowly and try to not overthink it!<ref>[v161855_b01]. 22 July 2021.<ref>
Don’t let preparation completely shut your brain off when new topics are discussed. Try to integrate the topics you’ve prepared into the topics being discussed, or simply try to speak freely! At a party, conversations rarely have boundaries.
| {
"create_time": "20230517 10:48:49",
"回答明细": "{\"回答\": \"1. Talking to Others\\n1-1. Prepare conversation topics ahead of time.\\nIf social interaction stresses you out, think of a few topics that you are comfortable discussing. Before the party, come up with questions or responses you might give regarding these topics. If you practice possible conversation scenarios ahead of time, you won’t have to worry about thinking on the spot. Possible topics include:\\nMemes or viral videos you think are funny.\\nThe latest celebrity faux pas posted to social media.\\nOpinions on new music and film releases.\\n1-2. Consider the atmosphere.\\nYou might be super excited about your topic for the final paper, but will your peers grasp the main idea while they’re dancing to loud techno music? Think of topics that can be easily understood in a loud and over-stimulated environment. These topics might include music, class schedules, or anything else that is simple and within your conversation comfort zone.\\n1-3. Have an anecdote or two prepared.\\nThis short story could stem from personal experience, an episode from your favorite TV show, or a post you saw on social media. Add some humor if you can, but don’t panic if you can’t. Humorous or not, snippets from your personal life will flow easily because they are genuine. You could say:\\n“For the longest time, I thought Prince was singing, ‘Don’t party like an overlord’ in ‘1999.’ Good thing I never tried that song at karaoke!”\\n“I still can’t decide if my favorite of the Doctor’s companions is Martha or Rose. They were both equally great.”\\n“George Takei is one of my favorite celebrities to follow on Twitter. He’s either thought-provoking or flat-out hilarious!”\\n1-4. Talk about current events.\\nAlmost everyone attending a college party is connected to social media, giving them common ground when it comes to current events. However, specific topics will depend on the type of party. If it’s a toga party, you’ll want to focus on pop culture references or on-campus quirks that interest you. If it’s a Pride Week party, you could talk about celebrations or activism.\\n1-5. Approach people or groups that don’t intimidate you.\\nIf you recognize a classmate who you’ve never talked to, here’s your chance. If you see someone who also looks a bit nervous, a conversation eases both of your anxieties. Simple ice-breakers include:\\n“You sit behind me in physics, right? I’m Jennifer. Nice to meet you.”\\n“So what brings you here tonight?”\\n“I’m actually a physics major. What about you?”\\n“I hear these parties are always a hit. Is this your first, or have you been to a few before?”\\n1-6. Join a conversation in progress.\\nStand close enough to glean what others are saying. Introduce yourself to the people closest to you, and ask if you could squeeze in. Observe the reactions of the others in the group, and do what they do. For instance, if someone tells a funny joke, laugh when the others laugh.\\n2. Keeping the Right Frame of Mind\\n2-1. Relax before the party.\\nParties are not as big of a deal as they’re cracked up to be. A few hours before the party, go for a jog, do some yoga, or find a quiet space to meditate. Any of these will help you to shake off some stress. When you begin to relax, your thoughts will flow more naturally and you will be able to be yourself without your anxious thoughts holding you back.\\n2-2. Bring at least one close friend to the party.\\nChoose a friend you can rely on and stick with for the night. Friends can keep you calm by pulling you out of awkward conversations or jumping into them. They will also make it less uncomfortable if you decide to step back for a while and not talk to anyone else.\\n2-3. Take a breather.\\nIf you feel yourself getting flustered at the party, excuse yourself for a second. Go to the bathroom or step outside into the fresh air and gather your thoughts. Remind yourself that there’s nothing to feel uncomfortable about, it’s just a party.\\n2-4. Stay sober.\\nIntroverts sometimes use alcohol as “liquid courage.” However, getting drunk hides the real you. Worse, you could end up doing something you’ll regret the next day. When you stay sober, you maintain your self-control and actually reduce the risk of social awkwardness.\\nIf you don’t drink alcohol, you don’t have to feel left out. You could opt for punch or a soft drink. Ginger ale, if available, can mimic the appearance of white wine or beer. If opaque cups are available, you could drink water from yours. No one has to know your drink is alcohol-free.\\n3. Choosing Your Clothing\\n3-1. Ask the host if there’s a dress code.\\nAt most parties, partygoers wear their street clothes. However, in college, especially around Rush Week or certain holidays, some parties require a bit of conformity. If it’s early in the semester, the fraternities and sororities might throw toga parties. If it’s closer to Halloween, you could be going to a costume party. You might have to wear red for a Valentine’s Day party. While each outfit will have some degree of individuality, standing out too much could trigger social awkwardness.\\n3-2. Wear an outfit that makes you feel confident.\\nWhat you wear to a party can determine whether you’re fidgeting all night or feeling comfortable and relaxed. Wear an outfit that reflects you. If you feel confident in your outfit, confidence in your social skills is right around the corner.\\nEven if there’s a dress code, you don’t have to sacrifice confidence. If you’re nervous about wearing a toga, ask the host of there’s some wiggle room in the dress code. Maybe you could wear a white tank top and white trousers under your costume. If black isn’t your color, forget about the Goth costume for Halloween and opt for something a bit lighter.\\n3-3. Don’t wear anything too thick.\\nThick fabrics can cause you to sweat, increasing your internal stress levels. In the winter, wear a jacket over your party outfit. If it gets too hot, stash your jacket in the coat room, or ask the host where you can hang it.\\n3-4. Opt for a loose and light-colored top.\\nLighter colors do not attract heat as well as dark colors do. Looser clothes allow more air to pass between the fabric and the skin, making the wearer feel cooler and less likely to sweat. If you do sweat, a loose top will not stick to your skin and pick up embarrassing sweat stains.\\n4. Positioning Yourself\\n4-1. Hang out by the buffet.\\nThe food table is a social hot spot that always has a flux of people. If you find yourself alone, make your way over to the refreshments. This location eases social anxieties and takes the spotlight off you.\\nFood generates conversations. People love free food, so party goers will always make their way over to the chips and dip. If you are getting a plate of food at the same time as someone else, strike up a discussion about how great the punch is or how bad the quiche is.\\nThe refreshments table allows you to be occupied. This is one of the few places at a party where you can be alone and not look awkward. If you are holding a drink or a plate of food, you’ll be less likely to fidget.\\n4-2. Head to the dance floor.\\nThis is another social hot spot where you can be occupied. You don’t have to dance to every song. If the DJ is playing your favorite song, you can dance to that. When the music switches to something that you don’t like, use that as an excuse to get something to drink. You can dance with others or by yourself.\\nIf you don’t feel comfortable dancing, don’t worry! You and other spectators can talk about the music or engage in some light self-mockery. (“Last time I tried to dance, my friends thought I was trying to shoo away a swarm of gnats.”) On the other hand, if you choose not to talk to anyone, you could use your attention to your peers’ moves as an excuse.\\n4-3. Check out any games in progress.\\nWhether you plan to participate or simply observe, see if any games are taking place. While games like beer pong and “I never…” usually involve alcohol, you might be able to find one or two (like air hockey or foosball) that do not. If more than one game is going on, you will have a choice of what to play. On the other hand, if you choose to just watch, you and other spectators will have a mutual conversation topic.\\n4-4. Give yourself a role at the party.\\nTake it upon yourself to introduce people to each other, make or distribute drinks, or tell the DJ what songs people want to hear. These interactions require you to be more talkative and let your social side shine.\\nTips\\nAlways be happy with yourself. Someone's opinion of you at a party does not matter. All that matters is that you are pushing past your comfort zone, having fun, and staying true to yourself.\\nBe brave! Coming out of your shell is not an easy task and it takes some courage to make that first move and talk to someone at a party. Just go for it and don’t look back. Take things slowly and try to not overthink it!<ref>[v161855_b01]. 22 July 2021.<ref>\\nDon’t let preparation completely shut your brain off when new topics are discussed. Try to integrate the topics you’ve prepared into the topics being discussed, or simply try to speak freely! At a party, conversations rarely have boundaries.\\n\", \"简要回答\": \"Socially awkward moments are a natural part of life. It happens to every one of us, especially during adolescence. However, it could prevent us from enjoying ourselves in college, where parties are integral to the culture. While a complete 180-degree personality change might be too drastic, we can do some fine-tuning with some practice. Even the most introverted people can leave their awkwardness behind at parties.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Talking to Others\", \"步骤\": [{\"编号\": 1, \"标题\": \"Prepare conversation topics ahead of time.\", \"描述\": \"If social interaction stresses you out, think of a few topics that you are comfortable discussing. Before the party, come up with questions or responses you might give regarding these topics. If you practice possible conversation scenarios ahead of time, you won’t have to worry about thinking on the spot. Possible topics include:\\nMemes or viral videos you think are funny.\\nThe latest celebrity faux pas posted to social media.\\nOpinions on new music and film releases.\"}, {\"编号\": 2, \"标题\": \"Consider the atmosphere.\", \"描述\": \"You might be super excited about your topic for the final paper, but will your peers grasp the main idea while they’re dancing to loud techno music? Think of topics that can be easily understood in a loud and over-stimulated environment. These topics might include music, class schedules, or anything else that is simple and within your conversation comfort zone.\"}, {\"编号\": 3, \"标题\": \"Have an anecdote or two prepared.\", \"描述\": \"This short story could stem from personal experience, an episode from your favorite TV show, or a post you saw on social media. Add some humor if you can, but don’t panic if you can’t. Humorous or not, snippets from your personal life will flow easily because they are genuine. You could say:\\n“For the longest time, I thought Prince was singing, ‘Don’t party like an overlord’ in ‘1999.’ Good thing I never tried that song at karaoke!”\\n“I still can’t decide if my favorite of the Doctor’s companions is Martha or Rose. They were both equally great.”\\n“George Takei is one of my favorite celebrities to follow on Twitter. He’s either thought-provoking or flat-out hilarious!”\"}, {\"编号\": 4, \"标题\": \"Talk about current events.\", \"描述\": \"Almost everyone attending a college party is connected to social media, giving them common ground when it comes to current events. However, specific topics will depend on the type of party. If it’s a toga party, you’ll want to focus on pop culture references or on-campus quirks that interest you. If it’s a Pride Week party, you could talk about celebrations or activism.\"}, {\"编号\": 5, \"标题\": \"Approach people or groups that don’t intimidate you.\", \"描述\": \"If you recognize a classmate who you’ve never talked to, here’s your chance. If you see someone who also looks a bit nervous, a conversation eases both of your anxieties. Simple ice-breakers include:\\n“You sit behind me in physics, right? I’m Jennifer. Nice to meet you.”\\n“So what brings you here tonight?”\\n“I’m actually a physics major. What about you?”\\n“I hear these parties are always a hit. Is this your first, or have you been to a few before?”\"}, {\"编号\": 6, \"标题\": \"Join a conversation in progress.\", \"描述\": \"Stand close enough to glean what others are saying. Introduce yourself to the people closest to you, and ask if you could squeeze in. Observe the reactions of the others in the group, and do what they do. For instance, if someone tells a funny joke, laugh when the others laugh.\"}]}, {\"编号\": 2, \"标题\": \"Keeping the Right Frame of Mind\", \"步骤\": [{\"编号\": 1, \"标题\": \"Relax before the party.\", \"描述\": \"Parties are not as big of a deal as they’re cracked up to be. A few hours before the party, go for a jog, do some yoga, or find a quiet space to meditate. Any of these will help you to shake off some stress. When you begin to relax, your thoughts will flow more naturally and you will be able to be yourself without your anxious thoughts holding you back.\"}, {\"编号\": 2, \"标题\": \"Bring at least one close friend to the party.\", \"描述\": \"Choose a friend you can rely on and stick with for the night. Friends can keep you calm by pulling you out of awkward conversations or jumping into them. They will also make it less uncomfortable if you decide to step back for a while and not talk to anyone else.\"}, {\"编号\": 3, \"标题\": \"Take a breather.\", \"描述\": \"If you feel yourself getting flustered at the party, excuse yourself for a second. Go to the bathroom or step outside into the fresh air and gather your thoughts. Remind yourself that there’s nothing to feel uncomfortable about, it’s just a party.\"}, {\"编号\": 4, \"标题\": \"Stay sober.\", \"描述\": \"Introverts sometimes use alcohol as “liquid courage.” However, getting drunk hides the real you. Worse, you could end up doing something you’ll regret the next day. When you stay sober, you maintain your self-control and actually reduce the risk of social awkwardness.\\nIf you don’t drink alcohol, you don’t have to feel left out. You could opt for punch or a soft drink. Ginger ale, if available, can mimic the appearance of white wine or beer. If opaque cups are available, you could drink water from yours. No one has to know your drink is alcohol-free.\"}]}, {\"编号\": 3, \"标题\": \"Choosing Your Clothing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask the host if there’s a dress code.\", \"描述\": \"At most parties, partygoers wear their street clothes. However, in college, especially around Rush Week or certain holidays, some parties require a bit of conformity. If it’s early in the semester, the fraternities and sororities might throw toga parties. If it’s closer to Halloween, you could be going to a costume party. You might have to wear red for a Valentine’s Day party. While each outfit will have some degree of individuality, standing out too much could trigger social awkwardness.\"}, {\"编号\": 2, \"标题\": \"Wear an outfit that makes you feel confident.\", \"描述\": \"What you wear to a party can determine whether you’re fidgeting all night or feeling comfortable and relaxed. Wear an outfit that reflects you. If you feel confident in your outfit, confidence in your social skills is right around the corner.\\nEven if there’s a dress code, you don’t have to sacrifice confidence. If you’re nervous about wearing a toga, ask the host of there’s some wiggle room in the dress code. Maybe you could wear a white tank top and white trousers under your costume. If black isn’t your color, forget about the Goth costume for Halloween and opt for something a bit lighter.\"}, {\"编号\": 3, \"标题\": \"Don’t wear anything too thick.\", \"描述\": \"Thick fabrics can cause you to sweat, increasing your internal stress levels. In the winter, wear a jacket over your party outfit. If it gets too hot, stash your jacket in the coat room, or ask the host where you can hang it.\"}, {\"编号\": 4, \"标题\": \"Opt for a loose and light-colored top.\", \"描述\": \"Lighter colors do not attract heat as well as dark colors do. Looser clothes allow more air to pass between the fabric and the skin, making the wearer feel cooler and less likely to sweat. If you do sweat, a loose top will not stick to your skin and pick up embarrassing sweat stains.\"}]}, {\"编号\": 4, \"标题\": \"Positioning Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Hang out by the buffet.\", \"描述\": \"The food table is a social hot spot that always has a flux of people. If you find yourself alone, make your way over to the refreshments. This location eases social anxieties and takes the spotlight off you.\\nFood generates conversations. People love free food, so party goers will always make their way over to the chips and dip. If you are getting a plate of food at the same time as someone else, strike up a discussion about how great the punch is or how bad the quiche is.\\nThe refreshments table allows you to be occupied. This is one of the few places at a party where you can be alone and not look awkward. If you are holding a drink or a plate of food, you’ll be less likely to fidget.\"}, {\"编号\": 2, \"标题\": \"Head to the dance floor.\", \"描述\": \"This is another social hot spot where you can be occupied. You don’t have to dance to every song. If the DJ is playing your favorite song, you can dance to that. When the music switches to something that you don’t like, use that as an excuse to get something to drink. You can dance with others or by yourself.\\nIf you don’t feel comfortable dancing, don’t worry! You and other spectators can talk about the music or engage in some light self-mockery. (“Last time I tried to dance, my friends thought I was trying to shoo away a swarm of gnats.”) On the other hand, if you choose not to talk to anyone, you could use your attention to your peers’ moves as an excuse.\"}, {\"编号\": 3, \"标题\": \"Check out any games in progress.\", \"描述\": \"Whether you plan to participate or simply observe, see if any games are taking place. While games like beer pong and “I never…” usually involve alcohol, you might be able to find one or two (like air hockey or foosball) that do not. If more than one game is going on, you will have a choice of what to play. On the other hand, if you choose to just watch, you and other spectators will have a mutual conversation topic.\"}, {\"编号\": 4, \"标题\": \"Give yourself a role at the party.\", \"描述\": \"Take it upon yourself to introduce people to each other, make or distribute drinks, or tell the DJ what songs people want to hear. These interactions require you to be more talkative and let your social side shine.\"}], \"小提示\": [\"Always be happy with yourself. Someone's opinion of you at a party does not matter. All that matters is that you are pushing past your comfort zone, having fun, and staying true to yourself.\\n\", \"Be brave! Coming out of your shell is not an easy task and it takes some courage to make that first move and talk to someone at a party. Just go for it and don’t look back. Take things slowly and try to not overthink it!<ref>[v161855_b01]. 22 July 2021.<ref>\\n\", \"Don’t let preparation completely shut your brain off when new topics are discussed. Try to integrate the topics you’ve prepared into the topics being discussed, or simply try to speak freely! At a party, conversations rarely have boundaries.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,930 | How to Avoid Being Stalked on Social Media | 1. Make your profiles private.
Most social media sites let you decide what information is public and what is only shared with your contacts.
Making your posts and profile private can prevent potential stalkers from seeing information about you, including your photos, videos, and profile information.
If you have accounts on Facebook, Twitter, TikTok, LinkedIn, Tumblr, Instagram, and YouTube, check your privacy settings on each and maximize them across the board.
2. Don't tag your location.
Disable geotagging on all of your posts.
Tagging your location on posts makes it easy for people to find you in the real world. This can be dangerous because it can allow a stalker to know where you are, whether you're at home, or if you're alone. Go to the app's settings on your phone and disable geotagging or location features.
3. Hide your friend list.
If your friends are public, stalkers might look for information about you on their profiles.
They also might contact your friends to try to get closer to you. If the app you're using has the option to hide your friend list (like Facebook), you should do so.
Let your friends know about the stalker and not to respond to strange messages or contact requests.
4. Use different usernames and photos on each platform.
Using a unique username on each social media app makes it hard for stalkers to find your other accounts.
Similarly, using a different profile photo on each platform makes it hard for cyberstalkers to use reverse image search tools to find your profile photo elsewhere on the internet.
If your profile picture is public, consider using a picture that is not a close-up of you. You might want to post a picture of something that is not you so it's not obvious that it's your profile.
5. Be careful when accepting new friends and follows.
If someone you don't know sends you a follow or friend request, proceed with caution.
Cyberstalkers may create convincing fake accounts that impersonate your friends, celebrities, or even unassuming strangers who share common interests in hopes of getting close to you.
If you get a new friend or follow request, research it fully without contacting the person directly.
Do you have mutual friends with the person sending the request? Cyberstalkers may follow your friends before sending you a request so the request looks more convincing. Ask your mutuals how long they've been connected to that person online—if the connection is recent, it could be your stalker playing games.
If you think someone has ill intentions, block them. Then, let your friends know that a stalker might reach out to them to get to you.
6. Don't share more information than necessary.
Resist the urge to reveal personal information on social media.
The more information you make public, the more stalkers and cyberbullies can use that information to their advantage. If using your real name is not required by the social media network, use a creative fake name instead.
While many social media networks provide extensive profiles to users that can be fun to fill out, avoid filling out the parts of your profile that aren't required by the service. For example, if it's not required to enter your birthdate or phone number, don't provide this information.
Sharing photos of the places you visit throughout the day can be fun, but if the wrong person gets a hold of those photos, they'll know exactly how to find you.
Never share your contact information publicly on social media—if you need to give somebody your phone number, do it in a private message.
7. Secure your computer, phone, and tablet.
A diligent stalker may try to hack your accounts and devices.
To minimize your chances of being hacked, it's important to take basic security precautions every time you get online.
Use antivirus software on your computer and keep it up to date.
Scan your computer for spyware and other malware often.
When you connect to public Wi-Fi at school, at the airport, in a café, or anywhere else, use a VPN.
Always use unique secure passwords.
Enable two-step authentication whenever available.
Avoid installing apps that want to access your social media and email accounts and/or contact lists.
Never leave your computer or phone unattended.
Use a lock screen password or biometric to prevent others from logging in when you're not around.
If you use an account from another computer, log out before you leave.
8. Delete your old accounts.
If you have old social media accounts that you no longer use, delete them.
This is especially important if the sites have personal information or photos of you. Think back to any accounts you opened when you were younger and have since abandoned. Log on, then delete the account entirely.
You might need to change the password if you’ve forgotten it.
9. Remove yourself from search engines.
Try Googling yourself to see what information stalkers might find.
Search for your full name, nicknames, phone number, email address, and your mailing address. You can also try finding photos of yourself. If you find anything that concerns you, there are ways to remove your name from search engines and other sites, and even delete yourself from the internet.
For example, if your search result comes up with Pinterest boards, unlist your pins and change your account privacy.
If you live in the European Union, you have the right to ask search engines to remove personal information related to your name. To request removal, fill out Google's EU Privacy Removal form at https://www.google.com/webmasters/tools/legal-removal-request?complaint_type=rtbf.
10. State your boundaries once and cut off contact.
If you're being stalked, tell the stalker to stop contacting you.
After that, stop engaging with the stalker completely. Don't respond to any more messages or requests from the stalker once you've told them to stop, and block any accounts they use to communicate with you. A stalker might try to escalate the situation or say things they know will upset or intrigue you in order to keep you engaged. Don’t take the bait.
Whether you know the stalker in person or only know them online, don't contact them at all.
11. Block suspicious accounts.
If you know there's a stalker viewing your accounts, block them!
The block feature on every platform is different, so you may not be able to hide everything, but it can do something to stave them off.
TikTok, Facebook, Twitter, Tinder, Tumblr, and Instagram all have options to completely block a person or a profile.
If they create new accounts, block those, too.
12. Turn off messages from accounts you don't follow.
Only allow your friends to send you messages.
Some social media apps, including Facebook and Snapchat, let you turn off messaging so people you're not connected with can't contact you. This means that even if a stalker creates an alternate profile, they still can't contact you.
13. Keep photos private and don't tag them.
Don't tag others, and don't allow others to tag you.
Once you link to someone else's profile through tagging, privacy holes open. A person can see any other pictures of you or your family and friends, and they'll also see the comments you left (and the comments people left about you). Your friends' photo privacy settings could affect your safety.
Facebook and Instagram have privacy settings you can control to limit who can tag you in photos, including the option to approve tags before they appear on your profile.
Make any online photo albums private, too, especially if you embed pictures from those albums onto your social media profiles. For example, if you use a cloud or photo sharing platform, make all of your albums private or shareable only by you.
14. Change your email address and other contact info.
If a cyberstalker is fixated on you, make yourself difficult to find.
Change your email address if they contact you via email. You can also recreate your social media accounts with new usernames and photos and make them private from the start. Even if you've built up a following, it's not worth sacrificing your safety and sanity to keep an account that's targeted by a stalker.
If they've sent you emails, contact abuse@domainname or postmaster@domainname. If you're using Gmail, there's a reporting mechanism you can use at: https://support.google.com/mail/contact/abuse.
15. Report threatening activity.
If you feel threatened and fear for your safety, reach out to authorities for help.
Cyberstalking is illegal and prosecutable in most regions. You might be able to get an order of protection or prosecute the person.
Keep a log of each contact so you can supply that information to the police. Record all dates, times, usernames, IP addresses, and methods of contact, along with dated screenshots and copies of all messages.
When going to the police, state why you feel threatened and what you want to be done.
Tips
Even if your profiles are private, people can find the original version of your profile picture or avatar (the high resolution one) and download it. Upload pictures in lower resolution so people can't zoom in to see the details.
Some blog-based social media sites like Tumblr and WordPress let you install IP address logging tools like Statcounter. If you have a blog, use an IP logger to capture the stalker's IP address, which you can then submit to authorities.
If you're being stalked, know that it's not your fault. Anyone can take all of the proper precautions and still wind up a victim of cyberstalking.
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Make your profiles private.\\nMost social media sites let you decide what information is public and what is only shared with your contacts.\\nMaking your posts and profile private can prevent potential stalkers from seeing information about you, including your photos, videos, and profile information.\\nIf you have accounts on Facebook, Twitter, TikTok, LinkedIn, Tumblr, Instagram, and YouTube, check your privacy settings on each and maximize them across the board.\\n2. Don't tag your location.\\nDisable geotagging on all of your posts.\\nTagging your location on posts makes it easy for people to find you in the real world. This can be dangerous because it can allow a stalker to know where you are, whether you're at home, or if you're alone. Go to the app's settings on your phone and disable geotagging or location features.\\n3. Hide your friend list.\\nIf your friends are public, stalkers might look for information about you on their profiles.\\nThey also might contact your friends to try to get closer to you. If the app you're using has the option to hide your friend list (like Facebook), you should do so.\\nLet your friends know about the stalker and not to respond to strange messages or contact requests.\\n4. Use different usernames and photos on each platform.\\nUsing a unique username on each social media app makes it hard for stalkers to find your other accounts.\\nSimilarly, using a different profile photo on each platform makes it hard for cyberstalkers to use reverse image search tools to find your profile photo elsewhere on the internet.\\nIf your profile picture is public, consider using a picture that is not a close-up of you. You might want to post a picture of something that is not you so it's not obvious that it's your profile.\\n5. Be careful when accepting new friends and follows.\\nIf someone you don't know sends you a follow or friend request, proceed with caution.\\nCyberstalkers may create convincing fake accounts that impersonate your friends, celebrities, or even unassuming strangers who share common interests in hopes of getting close to you.\\nIf you get a new friend or follow request, research it fully without contacting the person directly.\\nDo you have mutual friends with the person sending the request? Cyberstalkers may follow your friends before sending you a request so the request looks more convincing. Ask your mutuals how long they've been connected to that person online—if the connection is recent, it could be your stalker playing games.\\nIf you think someone has ill intentions, block them. Then, let your friends know that a stalker might reach out to them to get to you.\\n6. Don't share more information than necessary.\\nResist the urge to reveal personal information on social media.\\nThe more information you make public, the more stalkers and cyberbullies can use that information to their advantage. If using your real name is not required by the social media network, use a creative fake name instead.\\nWhile many social media networks provide extensive profiles to users that can be fun to fill out, avoid filling out the parts of your profile that aren't required by the service. For example, if it's not required to enter your birthdate or phone number, don't provide this information.\\nSharing photos of the places you visit throughout the day can be fun, but if the wrong person gets a hold of those photos, they'll know exactly how to find you.\\nNever share your contact information publicly on social media—if you need to give somebody your phone number, do it in a private message.\\n7. Secure your computer, phone, and tablet.\\nA diligent stalker may try to hack your accounts and devices.\\nTo minimize your chances of being hacked, it's important to take basic security precautions every time you get online.\\nUse antivirus software on your computer and keep it up to date.\\nScan your computer for spyware and other malware often.\\nWhen you connect to public Wi-Fi at school, at the airport, in a café, or anywhere else, use a VPN.\\nAlways use unique secure passwords.\\nEnable two-step authentication whenever available.\\nAvoid installing apps that want to access your social media and email accounts and/or contact lists.\\nNever leave your computer or phone unattended.\\nUse a lock screen password or biometric to prevent others from logging in when you're not around.\\nIf you use an account from another computer, log out before you leave.\\n8. Delete your old accounts.\\nIf you have old social media accounts that you no longer use, delete them.\\nThis is especially important if the sites have personal information or photos of you. Think back to any accounts you opened when you were younger and have since abandoned. Log on, then delete the account entirely.\\nYou might need to change the password if you’ve forgotten it.\\n9. Remove yourself from search engines.\\nTry Googling yourself to see what information stalkers might find.\\nSearch for your full name, nicknames, phone number, email address, and your mailing address. You can also try finding photos of yourself. If you find anything that concerns you, there are ways to remove your name from search engines and other sites, and even delete yourself from the internet.\\nFor example, if your search result comes up with Pinterest boards, unlist your pins and change your account privacy.\\nIf you live in the European Union, you have the right to ask search engines to remove personal information related to your name. To request removal, fill out Google's EU Privacy Removal form at https://www.google.com/webmasters/tools/legal-removal-request?complaint_type=rtbf.\\n10. State your boundaries once and cut off contact.\\nIf you're being stalked, tell the stalker to stop contacting you.\\nAfter that, stop engaging with the stalker completely. Don't respond to any more messages or requests from the stalker once you've told them to stop, and block any accounts they use to communicate with you. A stalker might try to escalate the situation or say things they know will upset or intrigue you in order to keep you engaged. Don’t take the bait.\\nWhether you know the stalker in person or only know them online, don't contact them at all.\\n11. Block suspicious accounts.\\nIf you know there's a stalker viewing your accounts, block them!\\nThe block feature on every platform is different, so you may not be able to hide everything, but it can do something to stave them off.\\n\\nTikTok, Facebook, Twitter, Tinder, Tumblr, and Instagram all have options to completely block a person or a profile.\\nIf they create new accounts, block those, too.\\n12. Turn off messages from accounts you don't follow.\\nOnly allow your friends to send you messages.\\nSome social media apps, including Facebook and Snapchat, let you turn off messaging so people you're not connected with can't contact you. This means that even if a stalker creates an alternate profile, they still can't contact you.\\n13. Keep photos private and don't tag them.\\nDon't tag others, and don't allow others to tag you.\\nOnce you link to someone else's profile through tagging, privacy holes open. A person can see any other pictures of you or your family and friends, and they'll also see the comments you left (and the comments people left about you). Your friends' photo privacy settings could affect your safety.\\n\\nFacebook and Instagram have privacy settings you can control to limit who can tag you in photos, including the option to approve tags before they appear on your profile.\\nMake any online photo albums private, too, especially if you embed pictures from those albums onto your social media profiles. For example, if you use a cloud or photo sharing platform, make all of your albums private or shareable only by you.\\n14. Change your email address and other contact info.\\nIf a cyberstalker is fixated on you, make yourself difficult to find.\\nChange your email address if they contact you via email. You can also recreate your social media accounts with new usernames and photos and make them private from the start. Even if you've built up a following, it's not worth sacrificing your safety and sanity to keep an account that's targeted by a stalker.\\nIf they've sent you emails, contact abuse@domainname or postmaster@domainname. If you're using Gmail, there's a reporting mechanism you can use at: https://support.google.com/mail/contact/abuse.\\n15. Report threatening activity.\\nIf you feel threatened and fear for your safety, reach out to authorities for help.\\nCyberstalking is illegal and prosecutable in most regions. You might be able to get an order of protection or prosecute the person.\\nKeep a log of each contact so you can supply that information to the police. Record all dates, times, usernames, IP addresses, and methods of contact, along with dated screenshots and copies of all messages.\\nWhen going to the police, state why you feel threatened and what you want to be done.\\nTips\\nEven if your profiles are private, people can find the original version of your profile picture or avatar (the high resolution one) and download it. Upload pictures in lower resolution so people can't zoom in to see the details.\\nSome blog-based social media sites like Tumblr and WordPress let you install IP address logging tools like Statcounter. If you have a blog, use an IP logger to capture the stalker's IP address, which you can then submit to authorities.\\nIf you're being stalked, know that it's not your fault. Anyone can take all of the proper precautions and still wind up a victim of cyberstalking.\\n\", \"简要回答\": \"Have you ever felt like you're being watched on social media? You're definitely not alone! Social media apps like Instagram, TikTok, and Facebook are great for connecting with old and new friends, but these services are also paradise for cyberstalkers. Whether you're dealing with an obsessive stalker or just want to protect yourself in advance, there are still ways you can enjoy social media without compromising your safety. This wikiHow article will show you 15 easy ways you can avoid stalking on social media, from making privacy tweaks to your profile to changing how you share information online.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Make your profiles private.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Most social media sites let you decide what information is public and what is only shared with your contacts.\", \"描述\": \"Making your posts and profile private can prevent potential stalkers from seeing information about you, including your photos, videos, and profile information.\\nIf you have accounts on Facebook, Twitter, TikTok, LinkedIn, Tumblr, Instagram, and YouTube, check your privacy settings on each and maximize them across the board.\"}]}, {\"编号\": 2, \"标题\": \"Don't tag your location.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Disable geotagging on all of your posts.\", \"描述\": \"Tagging your location on posts makes it easy for people to find you in the real world. This can be dangerous because it can allow a stalker to know where you are, whether you're at home, or if you're alone. Go to the app's settings on your phone and disable geotagging or location features.\"}]}, {\"编号\": 3, \"标题\": \"Hide your friend list.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If your friends are public, stalkers might look for information about you on their profiles.\", \"描述\": \"They also might contact your friends to try to get closer to you. If the app you're using has the option to hide your friend list (like Facebook), you should do so.\\nLet your friends know about the stalker and not to respond to strange messages or contact requests.\"}]}, {\"编号\": 4, \"标题\": \"Use different usernames and photos on each platform.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Using a unique username on each social media app makes it hard for stalkers to find your other accounts.\", \"描述\": \"Similarly, using a different profile photo on each platform makes it hard for cyberstalkers to use reverse image search tools to find your profile photo elsewhere on the internet.\\nIf your profile picture is public, consider using a picture that is not a close-up of you. You might want to post a picture of something that is not you so it's not obvious that it's your profile.\"}]}, {\"编号\": 5, \"标题\": \"Be careful when accepting new friends and follows.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If someone you don't know sends you a follow or friend request, proceed with caution.\", \"描述\": \"Cyberstalkers may create convincing fake accounts that impersonate your friends, celebrities, or even unassuming strangers who share common interests in hopes of getting close to you.\\nIf you get a new friend or follow request, research it fully without contacting the person directly.\\nDo you have mutual friends with the person sending the request? Cyberstalkers may follow your friends before sending you a request so the request looks more convincing. Ask your mutuals how long they've been connected to that person online—if the connection is recent, it could be your stalker playing games.\\nIf you think someone has ill intentions, block them. Then, let your friends know that a stalker might reach out to them to get to you.\"}]}, {\"编号\": 6, \"标题\": \"Don't share more information than necessary.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Resist the urge to reveal personal information on social media.\", \"描述\": \"The more information you make public, the more stalkers and cyberbullies can use that information to their advantage. If using your real name is not required by the social media network, use a creative fake name instead.\\nWhile many social media networks provide extensive profiles to users that can be fun to fill out, avoid filling out the parts of your profile that aren't required by the service. For example, if it's not required to enter your birthdate or phone number, don't provide this information.\\nSharing photos of the places you visit throughout the day can be fun, but if the wrong person gets a hold of those photos, they'll know exactly how to find you.\\nNever share your contact information publicly on social media—if you need to give somebody your phone number, do it in a private message.\"}]}, {\"编号\": 7, \"标题\": \"Secure your computer, phone, and tablet.\", \"步骤\": [{\"编号\": 1, \"标题\": \"A diligent stalker may try to hack your accounts and devices.\", \"描述\": \"To minimize your chances of being hacked, it's important to take basic security precautions every time you get online.\\nUse antivirus software on your computer and keep it up to date.\\nScan your computer for spyware and other malware often.\\nWhen you connect to public Wi-Fi at school, at the airport, in a café, or anywhere else, use a VPN.\\nAlways use unique secure passwords.\\nEnable two-step authentication whenever available.\\nAvoid installing apps that want to access your social media and email accounts and/or contact lists.\\nNever leave your computer or phone unattended.\\nUse a lock screen password or biometric to prevent others from logging in when you're not around.\\nIf you use an account from another computer, log out before you leave.\"}]}, {\"编号\": 8, \"标题\": \"Delete your old accounts.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you have old social media accounts that you no longer use, delete them.\", \"描述\": \"This is especially important if the sites have personal information or photos of you. Think back to any accounts you opened when you were younger and have since abandoned. Log on, then delete the account entirely.\\nYou might need to change the password if you’ve forgotten it.\"}]}, {\"编号\": 9, \"标题\": \"Remove yourself from search engines.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try Googling yourself to see what information stalkers might find.\", \"描述\": \"Search for your full name, nicknames, phone number, email address, and your mailing address. You can also try finding photos of yourself. If you find anything that concerns you, there are ways to remove your name from search engines and other sites, and even delete yourself from the internet.\\nFor example, if your search result comes up with Pinterest boards, unlist your pins and change your account privacy.\\nIf you live in the European Union, you have the right to ask search engines to remove personal information related to your name. To request removal, fill out Google's EU Privacy Removal form at https://www.google.com/webmasters/tools/legal-removal-request?complaint_type=rtbf.\"}]}, {\"编号\": 10, \"标题\": \"State your boundaries once and cut off contact.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you're being stalked, tell the stalker to stop contacting you.\", \"描述\": \"After that, stop engaging with the stalker completely. Don't respond to any more messages or requests from the stalker once you've told them to stop, and block any accounts they use to communicate with you. A stalker might try to escalate the situation or say things they know will upset or intrigue you in order to keep you engaged. Don’t take the bait.\\nWhether you know the stalker in person or only know them online, don't contact them at all.\"}]}, {\"编号\": 11, \"标题\": \"Block suspicious accounts.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you know there's a stalker viewing your accounts, block them!\", \"描述\": \"The block feature on every platform is different, so you may not be able to hide everything, but it can do something to stave them off.\\n\\nTikTok, Facebook, Twitter, Tinder, Tumblr, and Instagram all have options to completely block a person or a profile.\\nIf they create new accounts, block those, too.\"}]}, {\"编号\": 12, \"标题\": \"Turn off messages from accounts you don't follow.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Only allow your friends to send you messages.\", \"描述\": \"Some social media apps, including Facebook and Snapchat, let you turn off messaging so people you're not connected with can't contact you. This means that even if a stalker creates an alternate profile, they still can't contact you.\"}]}, {\"编号\": 13, \"标题\": \"Keep photos private and don't tag them.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't tag others, and don't allow others to tag you.\", \"描述\": \"Once you link to someone else's profile through tagging, privacy holes open. A person can see any other pictures of you or your family and friends, and they'll also see the comments you left (and the comments people left about you). Your friends' photo privacy settings could affect your safety.\\n\\nFacebook and Instagram have privacy settings you can control to limit who can tag you in photos, including the option to approve tags before they appear on your profile.\\nMake any online photo albums private, too, especially if you embed pictures from those albums onto your social media profiles. For example, if you use a cloud or photo sharing platform, make all of your albums private or shareable only by you.\"}]}, {\"编号\": 14, \"标题\": \"Change your email address and other contact info.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If a cyberstalker is fixated on you, make yourself difficult to find.\", \"描述\": \"Change your email address if they contact you via email. You can also recreate your social media accounts with new usernames and photos and make them private from the start. Even if you've built up a following, it's not worth sacrificing your safety and sanity to keep an account that's targeted by a stalker.\\nIf they've sent you emails, contact abuse@domainname or postmaster@domainname. If you're using Gmail, there's a reporting mechanism you can use at: https://support.google.com/mail/contact/abuse.\"}]}, {\"编号\": 15, \"标题\": \"Report threatening activity.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you feel threatened and fear for your safety, reach out to authorities for help.\", \"描述\": \"Cyberstalking is illegal and prosecutable in most regions. You might be able to get an order of protection or prosecute the person.\\nKeep a log of each contact so you can supply that information to the police. Record all dates, times, usernames, IP addresses, and methods of contact, along with dated screenshots and copies of all messages.\\nWhen going to the police, state why you feel threatened and what you want to be done.\"}], \"小提示\": [\"Even if your profiles are private, people can find the original version of your profile picture or avatar (the high resolution one) and download it. Upload pictures in lower resolution so people can't zoom in to see the details.\\n\", \"Some blog-based social media sites like Tumblr and WordPress let you install IP address logging tools like Statcounter. If you have a blog, use an IP logger to capture the stalker's IP address, which you can then submit to authorities.\\n\", \"If you're being stalked, know that it's not your fault. Anyone can take all of the proper precautions and still wind up a victim of cyberstalking.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,931 | How to Avoid Being a Third Wheel | 1. Spending Time with a Couple
1-1. Give a couple their space.
One of the most common ways in which people accidentally make themselves feel like a third wheel is by trying to spend too much time with a couple. Couples need time to be on their own together, and if you give them that time they will likely be more inclusive when you do hang out with them.
If you used to spend time a great deal of time with your friend, you should adjust your expectations when they begin a relationship. Your friend will usually appreciate your understanding and make sure to still make time for you.
1-2. Set up group gatherings.
If you include more people, you will often avoid feeling like a third wheel because everyone will interact as a large group. This also helps the couple to behave how they want without having to worry about making you feel excluded.
You can arrange group outings to movies, restaurants, concerts, bowling alleys, or wherever else you like to spend time. You can even invite a group over to your home and entertain them.
Try to invite other single people to ensure that it is not just a group of couples and yourself.
1-3. Avoid referring to yourself as a third wheel.
Sometimes people accidentally draw too much attention to the fact they are a single person spending time with a couple. This can make the couple feel awkward and make you feel bad about yourself. By keeping topics of conversation positive, you can help ensure that you three have fun together as a group.
Beyond referring to yourself as a “third wheel,” you can also make a couple feel uncomfortable by saying things like, “I'm so jealous of what you have” or “No one will ever love me the way you two love each other.”
1-4. Be honest when you feel uncomfortable.
If a couple is behaving in a way that makes you feel uncomfortable or not included, you should feel free to tell them in a respectful manner.
For instance, if a couple is talking about a topic you don't know about, you can politely ask to steer the conversation in another direction.
If a couple is being extremely affectionate in a way that makes you feel unwelcome, you can something like: “I'm sorry, but could you hold off on that until I leave?”
1-5. Talk to your friend's partner.
You can help all three of you have a good time by creating a fun group dynamic. You can work towards that dynamic by making sure that you include your friend's partner. Avoid talking about things that only you and your friend will understand and take it easy on inside jokes. Just like you, your friend's partner doesn't want to feel left out!
Including all three of you in conversations and activities can help keep you and your friend's partner from competing for attention.
1-6. Arrange double dates.
If you start dating someone yourself, feel free to set up double dates! Double dates can be fun and help people from feeling left out. Even if you're not dating someone seriously, you can arrange a double date so that your friends can get to know the person.
Spending time with a group on a date can also give you the chance to see how your date acts with other people.
1-7. Excuse yourself if necessary.
If a couple starts to fight or really seems like they'd prefer to be alone, you should excuse yourself politely. You should not try to interfere in their argument and you shouldn't try to force yourself to have a good time if you're feeling very excluded.
To excuse yourself politely, you can say something like: “I'm sorry, guys, I'm just feeling really tired and think I should go home. It was nice seeing you both though!”
2. Optimizing Time Alone with Your Friend
2-1. Schedule time to hang out with your friend by yourself.
Your friend might be in a relationship, but that doesn't mean that you aren't allowed to spend time together alone anymore. You should definitely still make an effort to see your friend without their significant other. This can keep your friendship strong.
When trying to set up times to see your friend alone, don't do so by being negative about their partner. Instead of saying “Don't bring Adam -- I don't want him around,” you can say, “How about we hang out just the two of us this time? I want a chance to catch up.”
2-2. Be persistent but not overbearing.
Especially at the beginning of your friend's relationship, you may find that you're making more of an effort to spend time together than your friend is. You should be persistent about scheduling time together, but avoid being overbearing. Don't pester your friend or make them feel guilty for not making more of an effort to hang out.
Don't expect your friend to spend all their time with you, even if they did before they got into a relationship.
2-3. Tell your friend if you're feeling left out or neglected.
If you are having an especially hard time with feeling like a third wheel, you should tell your friend when you're alone together. If you try to have this conversation in front of your friend's partner, it could be seen as aggressive or offensive.
If you raise these issues with your friend calmly and respectfully, you have a better chance of working out your problems than if you are rude or hostile.
For instance, you can raise the issue by saying something like, “I feel like we don't hang out alone as much as we used to now that you're dating Sarah. I think it's great that you're in a relationship, but your friendship means a lot to me and I want to spend a bit more time together by ourselves.”
2-4. Keep up traditions and favorite shared activities.
Many friends have routines, like getting drinks on Thursday night or watching a movie with each other over the weekend. Do your best to keep some of the traditions you and your friend have that are most important to you, and let your friend know how important those shared activities are to you.
By keeping some of your traditions, you can make sure that the bond between you and your friend remains strong.
Don't take it too personally, though, if you and your friend stop doing some of the things you used to do. Just make sure that you try to preserve the routines or traditions most important to you.
3. Finding New Ways to Fulfill Yourself
3-1. Branch out if your friendship is no longer fulfilling.
Even if you and your friend are as close as possible, you are not defined by your friend or your friendship. If your friend's relationship becomes so intense that there isn't much time left for you, you need to realize that you are your own person and can find fulfilment in any number of ways outside of your friendship.
If you're having a particularly hard time realizing this, make a list of your positive attributes and your goals. This will show you that you have an identity outside of your friendship.
If you think of yourself as an active and valuable person, you can potentially increase your self-esteem, which will make you feel less like a third wheel in your friend's life.
Be grateful for the time that you shared together.
Understand that people come together for some time and then diverge.
Enjoy the excitement of moving forward and making new friendships.
3-2. Explore new friend groups.
When your good friend starts a relationship, it can be a perfect opportunity to become closer with other friends. You can try to spend more time with other people you're currently friends with, or you can explore entirely new friend groups. New friends can satisfy your need for social interaction when a good friend is preoccupied by a relationship.
You can try to find new friend groups by starting a new social activity. For instance, you could join a kickball league, a political organization, or a book club.
If you're still in school, there are a wide variety of clubs you can join on campus.
3-3. Devote more time to hobbies.
Many people have hobbies they've always been meaning to pick up or spend more time on, such as playing an instrument, running, learning a language, gardening, writing, and painting.
When your friend starts a relationship, it can be a perfect time to explore any activities you've wanted to try. These can help you to feel a sense of self-reliance and self-fulfilment.
Hobbies and other activities can also be a great way to start enjoying time spent by yourself, if you're finding that you're alone more after your friend starts a relationship.
3-4. Look for a partner of your own.
When your friend starts a relationship, it might be a good time for you to look for a partner of your own. You can even ask your friend and their partner to try to help you meet someone, if you think they wouldn't mind. With a partner of your own, you may never have to be a third wheel again!
In addition to meeting people through activities, friend groups, or at school, many people now meet partners through dating websites and apps. Some popular online dating platforms include eHarmony, Bumble, Tinder, and Match.
Tips
Develop a sign for you and the new couple, to indicate that they are about to cross a boundary.
Don't overthink it. Chances are you might not really be a third wheel. If your friend and his or her significant other repeatedly invite you to hang out, they must enjoy your company or they are just inviting you out of kindness.
Don't sweat it. If you realize that you're third-wheeling, hang out with different friends until their date is over.
Warnings
A relationship can change a person. If you don't like the way your friend is acting around his or her significant other, you should have a conversation about it. If your friend is still talking in baby talk during most of the time you spend with her and her new boyfriend, you are always free to leave.
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Spending Time with a Couple\\n1-1. Give a couple their space.\\nOne of the most common ways in which people accidentally make themselves feel like a third wheel is by trying to spend too much time with a couple. Couples need time to be on their own together, and if you give them that time they will likely be more inclusive when you do hang out with them.\\nIf you used to spend time a great deal of time with your friend, you should adjust your expectations when they begin a relationship. Your friend will usually appreciate your understanding and make sure to still make time for you.\\n1-2. Set up group gatherings.\\nIf you include more people, you will often avoid feeling like a third wheel because everyone will interact as a large group. This also helps the couple to behave how they want without having to worry about making you feel excluded.\\nYou can arrange group outings to movies, restaurants, concerts, bowling alleys, or wherever else you like to spend time. You can even invite a group over to your home and entertain them.\\nTry to invite other single people to ensure that it is not just a group of couples and yourself.\\n1-3. Avoid referring to yourself as a third wheel.\\nSometimes people accidentally draw too much attention to the fact they are a single person spending time with a couple. This can make the couple feel awkward and make you feel bad about yourself. By keeping topics of conversation positive, you can help ensure that you three have fun together as a group. \\nBeyond referring to yourself as a “third wheel,” you can also make a couple feel uncomfortable by saying things like, “I'm so jealous of what you have” or “No one will ever love me the way you two love each other.”\\n1-4. Be honest when you feel uncomfortable.\\nIf a couple is behaving in a way that makes you feel uncomfortable or not included, you should feel free to tell them in a respectful manner.\\nFor instance, if a couple is talking about a topic you don't know about, you can politely ask to steer the conversation in another direction.\\nIf a couple is being extremely affectionate in a way that makes you feel unwelcome, you can something like: “I'm sorry, but could you hold off on that until I leave?”\\n1-5. Talk to your friend's partner.\\nYou can help all three of you have a good time by creating a fun group dynamic. You can work towards that dynamic by making sure that you include your friend's partner. Avoid talking about things that only you and your friend will understand and take it easy on inside jokes. Just like you, your friend's partner doesn't want to feel left out!\\nIncluding all three of you in conversations and activities can help keep you and your friend's partner from competing for attention.\\n1-6. Arrange double dates.\\nIf you start dating someone yourself, feel free to set up double dates! Double dates can be fun and help people from feeling left out. Even if you're not dating someone seriously, you can arrange a double date so that your friends can get to know the person.\\nSpending time with a group on a date can also give you the chance to see how your date acts with other people.\\n1-7. Excuse yourself if necessary.\\nIf a couple starts to fight or really seems like they'd prefer to be alone, you should excuse yourself politely. You should not try to interfere in their argument and you shouldn't try to force yourself to have a good time if you're feeling very excluded.\\nTo excuse yourself politely, you can say something like: “I'm sorry, guys, I'm just feeling really tired and think I should go home. It was nice seeing you both though!”\\n2. Optimizing Time Alone with Your Friend\\n2-1. Schedule time to hang out with your friend by yourself.\\nYour friend might be in a relationship, but that doesn't mean that you aren't allowed to spend time together alone anymore. You should definitely still make an effort to see your friend without their significant other. This can keep your friendship strong.\\nWhen trying to set up times to see your friend alone, don't do so by being negative about their partner. Instead of saying “Don't bring Adam -- I don't want him around,” you can say, “How about we hang out just the two of us this time? I want a chance to catch up.”\\n2-2. Be persistent but not overbearing.\\nEspecially at the beginning of your friend's relationship, you may find that you're making more of an effort to spend time together than your friend is. You should be persistent about scheduling time together, but avoid being overbearing. Don't pester your friend or make them feel guilty for not making more of an effort to hang out.\\nDon't expect your friend to spend all their time with you, even if they did before they got into a relationship.\\n2-3. Tell your friend if you're feeling left out or neglected.\\nIf you are having an especially hard time with feeling like a third wheel, you should tell your friend when you're alone together. If you try to have this conversation in front of your friend's partner, it could be seen as aggressive or offensive.\\nIf you raise these issues with your friend calmly and respectfully, you have a better chance of working out your problems than if you are rude or hostile.\\nFor instance, you can raise the issue by saying something like, “I feel like we don't hang out alone as much as we used to now that you're dating Sarah. I think it's great that you're in a relationship, but your friendship means a lot to me and I want to spend a bit more time together by ourselves.”\\n2-4. Keep up traditions and favorite shared activities.\\nMany friends have routines, like getting drinks on Thursday night or watching a movie with each other over the weekend. Do your best to keep some of the traditions you and your friend have that are most important to you, and let your friend know how important those shared activities are to you.\\nBy keeping some of your traditions, you can make sure that the bond between you and your friend remains strong.\\nDon't take it too personally, though, if you and your friend stop doing some of the things you used to do. Just make sure that you try to preserve the routines or traditions most important to you.\\n3. Finding New Ways to Fulfill Yourself\\n3-1. Branch out if your friendship is no longer fulfilling.\\nEven if you and your friend are as close as possible, you are not defined by your friend or your friendship. If your friend's relationship becomes so intense that there isn't much time left for you, you need to realize that you are your own person and can find fulfilment in any number of ways outside of your friendship.\\nIf you're having a particularly hard time realizing this, make a list of your positive attributes and your goals. This will show you that you have an identity outside of your friendship.\\nIf you think of yourself as an active and valuable person, you can potentially increase your self-esteem, which will make you feel less like a third wheel in your friend's life.\\nBe grateful for the time that you shared together.\\nUnderstand that people come together for some time and then diverge.\\nEnjoy the excitement of moving forward and making new friendships.\\n3-2. Explore new friend groups.\\nWhen your good friend starts a relationship, it can be a perfect opportunity to become closer with other friends. You can try to spend more time with other people you're currently friends with, or you can explore entirely new friend groups. New friends can satisfy your need for social interaction when a good friend is preoccupied by a relationship.\\nYou can try to find new friend groups by starting a new social activity. For instance, you could join a kickball league, a political organization, or a book club.\\nIf you're still in school, there are a wide variety of clubs you can join on campus.\\n3-3. Devote more time to hobbies.\\nMany people have hobbies they've always been meaning to pick up or spend more time on, such as playing an instrument, running, learning a language, gardening, writing, and painting.\\nWhen your friend starts a relationship, it can be a perfect time to explore any activities you've wanted to try. These can help you to feel a sense of self-reliance and self-fulfilment.\\nHobbies and other activities can also be a great way to start enjoying time spent by yourself, if you're finding that you're alone more after your friend starts a relationship.\\n3-4. Look for a partner of your own.\\nWhen your friend starts a relationship, it might be a good time for you to look for a partner of your own. You can even ask your friend and their partner to try to help you meet someone, if you think they wouldn't mind. With a partner of your own, you may never have to be a third wheel again!\\nIn addition to meeting people through activities, friend groups, or at school, many people now meet partners through dating websites and apps. Some popular online dating platforms include eHarmony, Bumble, Tinder, and Match.\\nTips\\nDevelop a sign for you and the new couple, to indicate that they are about to cross a boundary.\\nDon't overthink it. Chances are you might not really be a third wheel. If your friend and his or her significant other repeatedly invite you to hang out, they must enjoy your company or they are just inviting you out of kindness.\\nDon't sweat it. If you realize that you're third-wheeling, hang out with different friends until their date is over.\\nWarnings\\nA relationship can change a person. If you don't like the way your friend is acting around his or her significant other, you should have a conversation about it. If your friend is still talking in baby talk during most of the time you spend with her and her new boyfriend, you are always free to leave.\\n\", \"简要回答\": \"Sometimes when a good friend starts a relationship, it's hard to avoid feeling like a third wheel. You and your friend used to spend so much time together by yourselves, but now it's hard to see them without their significant other. There are several things you can do to do make the best of the situation or explore other opportunities for fulfilment. Your friend's new relationship doesn't have to be a bad thing for you!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Spending Time with a Couple\", \"步骤\": [{\"编号\": 1, \"标题\": \"Give a couple their space.\", \"描述\": \"One of the most common ways in which people accidentally make themselves feel like a third wheel is by trying to spend too much time with a couple. Couples need time to be on their own together, and if you give them that time they will likely be more inclusive when you do hang out with them.\\nIf you used to spend time a great deal of time with your friend, you should adjust your expectations when they begin a relationship. Your friend will usually appreciate your understanding and make sure to still make time for you.\"}, {\"编号\": 2, \"标题\": \"Set up group gatherings.\", \"描述\": \"If you include more people, you will often avoid feeling like a third wheel because everyone will interact as a large group. This also helps the couple to behave how they want without having to worry about making you feel excluded.\\nYou can arrange group outings to movies, restaurants, concerts, bowling alleys, or wherever else you like to spend time. You can even invite a group over to your home and entertain them.\\nTry to invite other single people to ensure that it is not just a group of couples and yourself.\"}, {\"编号\": 3, \"标题\": \"Avoid referring to yourself as a third wheel.\", \"描述\": \"Sometimes people accidentally draw too much attention to the fact they are a single person spending time with a couple. This can make the couple feel awkward and make you feel bad about yourself. By keeping topics of conversation positive, you can help ensure that you three have fun together as a group. \\nBeyond referring to yourself as a “third wheel,” you can also make a couple feel uncomfortable by saying things like, “I'm so jealous of what you have” or “No one will ever love me the way you two love each other.”\"}, {\"编号\": 4, \"标题\": \"Be honest when you feel uncomfortable.\", \"描述\": \"If a couple is behaving in a way that makes you feel uncomfortable or not included, you should feel free to tell them in a respectful manner.\\nFor instance, if a couple is talking about a topic you don't know about, you can politely ask to steer the conversation in another direction.\\nIf a couple is being extremely affectionate in a way that makes you feel unwelcome, you can something like: “I'm sorry, but could you hold off on that until I leave?”\"}, {\"编号\": 5, \"标题\": \"Talk to your friend's partner.\", \"描述\": \"You can help all three of you have a good time by creating a fun group dynamic. You can work towards that dynamic by making sure that you include your friend's partner. Avoid talking about things that only you and your friend will understand and take it easy on inside jokes. Just like you, your friend's partner doesn't want to feel left out!\\nIncluding all three of you in conversations and activities can help keep you and your friend's partner from competing for attention.\"}, {\"编号\": 6, \"标题\": \"Arrange double dates.\", \"描述\": \"If you start dating someone yourself, feel free to set up double dates! Double dates can be fun and help people from feeling left out. Even if you're not dating someone seriously, you can arrange a double date so that your friends can get to know the person.\\nSpending time with a group on a date can also give you the chance to see how your date acts with other people.\"}, {\"编号\": 7, \"标题\": \"Excuse yourself if necessary.\", \"描述\": \"If a couple starts to fight or really seems like they'd prefer to be alone, you should excuse yourself politely. You should not try to interfere in their argument and you shouldn't try to force yourself to have a good time if you're feeling very excluded.\\nTo excuse yourself politely, you can say something like: “I'm sorry, guys, I'm just feeling really tired and think I should go home. It was nice seeing you both though!”\"}]}, {\"编号\": 2, \"标题\": \"Optimizing Time Alone with Your Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Schedule time to hang out with your friend by yourself.\", \"描述\": \"Your friend might be in a relationship, but that doesn't mean that you aren't allowed to spend time together alone anymore. You should definitely still make an effort to see your friend without their significant other. This can keep your friendship strong.\\nWhen trying to set up times to see your friend alone, don't do so by being negative about their partner. Instead of saying “Don't bring Adam -- I don't want him around,” you can say, “How about we hang out just the two of us this time? I want a chance to catch up.”\"}, {\"编号\": 2, \"标题\": \"Be persistent but not overbearing.\", \"描述\": \"Especially at the beginning of your friend's relationship, you may find that you're making more of an effort to spend time together than your friend is. You should be persistent about scheduling time together, but avoid being overbearing. Don't pester your friend or make them feel guilty for not making more of an effort to hang out.\\nDon't expect your friend to spend all their time with you, even if they did before they got into a relationship.\"}, {\"编号\": 3, \"标题\": \"Tell your friend if you're feeling left out or neglected.\", \"描述\": \"If you are having an especially hard time with feeling like a third wheel, you should tell your friend when you're alone together. If you try to have this conversation in front of your friend's partner, it could be seen as aggressive or offensive.\\nIf you raise these issues with your friend calmly and respectfully, you have a better chance of working out your problems than if you are rude or hostile.\\nFor instance, you can raise the issue by saying something like, “I feel like we don't hang out alone as much as we used to now that you're dating Sarah. I think it's great that you're in a relationship, but your friendship means a lot to me and I want to spend a bit more time together by ourselves.”\"}, {\"编号\": 4, \"标题\": \"Keep up traditions and favorite shared activities.\", \"描述\": \"Many friends have routines, like getting drinks on Thursday night or watching a movie with each other over the weekend. Do your best to keep some of the traditions you and your friend have that are most important to you, and let your friend know how important those shared activities are to you.\\nBy keeping some of your traditions, you can make sure that the bond between you and your friend remains strong.\\nDon't take it too personally, though, if you and your friend stop doing some of the things you used to do. Just make sure that you try to preserve the routines or traditions most important to you.\"}]}, {\"编号\": 3, \"标题\": \"Finding New Ways to Fulfill Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Branch out if your friendship is no longer fulfilling.\", \"描述\": \"Even if you and your friend are as close as possible, you are not defined by your friend or your friendship. If your friend's relationship becomes so intense that there isn't much time left for you, you need to realize that you are your own person and can find fulfilment in any number of ways outside of your friendship.\\nIf you're having a particularly hard time realizing this, make a list of your positive attributes and your goals. This will show you that you have an identity outside of your friendship.\\nIf you think of yourself as an active and valuable person, you can potentially increase your self-esteem, which will make you feel less like a third wheel in your friend's life.\\nBe grateful for the time that you shared together.\\nUnderstand that people come together for some time and then diverge.\\nEnjoy the excitement of moving forward and making new friendships.\"}, {\"编号\": 2, \"标题\": \"Explore new friend groups.\", \"描述\": \"When your good friend starts a relationship, it can be a perfect opportunity to become closer with other friends. You can try to spend more time with other people you're currently friends with, or you can explore entirely new friend groups. New friends can satisfy your need for social interaction when a good friend is preoccupied by a relationship.\\nYou can try to find new friend groups by starting a new social activity. For instance, you could join a kickball league, a political organization, or a book club.\\nIf you're still in school, there are a wide variety of clubs you can join on campus.\"}, {\"编号\": 3, \"标题\": \"Devote more time to hobbies.\", \"描述\": \"Many people have hobbies they've always been meaning to pick up or spend more time on, such as playing an instrument, running, learning a language, gardening, writing, and painting.\\nWhen your friend starts a relationship, it can be a perfect time to explore any activities you've wanted to try. These can help you to feel a sense of self-reliance and self-fulfilment.\\nHobbies and other activities can also be a great way to start enjoying time spent by yourself, if you're finding that you're alone more after your friend starts a relationship.\"}, {\"编号\": 4, \"标题\": \"Look for a partner of your own.\", \"描述\": \"When your friend starts a relationship, it might be a good time for you to look for a partner of your own. You can even ask your friend and their partner to try to help you meet someone, if you think they wouldn't mind. With a partner of your own, you may never have to be a third wheel again!\\nIn addition to meeting people through activities, friend groups, or at school, many people now meet partners through dating websites and apps. Some popular online dating platforms include eHarmony, Bumble, Tinder, and Match.\"}], \"小提示\": [\"Develop a sign for you and the new couple, to indicate that they are about to cross a boundary.\\n\", \"Don't overthink it. Chances are you might not really be a third wheel. If your friend and his or her significant other repeatedly invite you to hang out, they must enjoy your company or they are just inviting you out of kindness.\\n\", \"Don't sweat it. If you realize that you're third-wheeling, hang out with different friends until their date is over.\\n\"], \"注意事项\": [\"A relationship can change a person. If you don't like the way your friend is acting around his or her significant other, you should have a conversation about it. If your friend is still talking in baby talk during most of the time you spend with her and her new boyfriend, you are always free to leave.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,932 | How to Avoid Being a Toxic Parent | 1. Avoiding Toxic Behaviors
1-1. Be the bigger person.
If you get into an argument with your child, don't let your ego get in the way of your relationship regardless of whether you are wrong or right. Try to remind yourself that you are the parent, and letting a fight drag on simply because you want to win is not good for your child or your relationship with them.
Your child will likely forget about who won or lost a certain fight, but they will probably remember how your actions during that fight made them feel about you and themselves. Thus, it is important to be as mature as possible. Don't ignore your child or make them feel stupid.
If you're not sure how to end a fight, try calmly telling your child you need a few minutes to yourself. Take this time to calm down if you need. When you've calmed down, return to your child, and apologize for fighting. You don't even need to bring up what the fight was about or who was right/wrong. If you can't bring yourself to apologize, you can at least say, “I don't like it when we fight. Let's go do something fun together instead.” Give them a hug, and remind them how much you love them.
1-2. Avoid constant criticism.
For many parents, this can be difficult to do, especially if you tend to be overcritical of yourself. Many parents criticize their children because they simply want them to be the best they can be without realizing how this makes the child feel about themselves. Thus, it's important to think before you speak when you talk with your child, especially when it comes to talking to them about their performance on something. Instead, act as a guide for your child. Remind yourself that your child is learning how to do things every day, and they need your help, not your judgments.
If you have a hard time grasping this, think about how you feel when someone you love criticizes you. It probably doesn't make you feel good about yourself, even if you know it's not true. Even the most secure people don't enjoy being criticized.
If your child is doing something that you think should be done differently, avoid saying something like, “That's such a dumb way to do that. Why would you think that's a good idea?” Instead, say something more positive such as, “You're doing great, can I show you how I normally do it? Then you can do it whichever way you prefer.” Remember that just because you do something a certain way doesn't mean it is the best way. Even if it is the best way, it's good to let your child have autonomy and figure some things out for themselves.
1-3. Don't demand your child's attention.
One habit of many toxic parents is that they demand the attention of their children, especially when they are upset about something. Remind yourself, that, in your relationship with your child, you are not the center of attention, and your child probably doesn't have the maturity or coping skills to make you the center of their attention. Even if they do, it is not fair to expect your child to act as your caretaker.
This doesn't mean that you can't be honest with your child about emotions you might be having. Communicating honestly with your child can help strengthen your relationship and facilitate empathy and understanding between the two of you. For example, if you are feeling sad and your child asks you what's wrong, you can tell them that you're feeling sad because something happened that you didn't want to happen. If it is appropriate, you can also tell them the reason you're sad. However, you should also remind your child that you'll be OK, you just need a bit of time to feel sad. You can do this rather than expect them to comfort you.
1-4. Remember that mistakes don't mean you're toxic.
Parenting is tough, so it is important to remember that making mistakes does not make you a toxic parent. Raising children can be very difficult, and occasionally, you might lose your cool. It is important to tell your child that you're sorry, remind them that you love them very much, and explain to them why you lost your temper, but make it clear that it wasn't because you think they are a bad kid.
Forgive yourself. When you make a mistake, don't beat yourself up over it. You can reflect on what happened and why you think it happened in order to do better in the future, but it won't help you or your children to let yourself feel like a failure.
1-5. Understand that any form of abuse is toxic.
Abuse is perhaps the worst thing that can happen to a child. The obvious forms of abuse are physical and sexual abuse. Both of these forms of abuse constitute completely unacceptable forms of behavior for a parent. However, a perhaps more common form of abuse is verbal abuse, which toxic parents are often guilty of using. This occurs whenever you say something to your child that harms their sense of self-worth or playing mind games aimed at putting you in control of your child's emotions.
Verbal abuse may not leave physical signs that the abuse happened, but it certainly leaves emotional scars that may afflict your child for the rest of your life.
Many parents aren't aware of the research, which makes it clear that spanking is just as harmful to a child's emotional well-being as other forms of physical abuse, such as slapping, punching, pinching, etc.
If you have been spanking your child as a means of punishment, look for other, healthier ways to discipline your child for bad behavior. For example, take away a privilege and explain to them the reason that they have lost that privilege and when they can have it back.
When it comes to child sexual abuse, any form of sexual touching between a child and an adult is considered sexual abuse.
1-6. Change your behavior.
If you realize that you have been abusing your child either physically, sexually, or verbally, you should recognize that you have a problem and stop immediately. Seeking professional help for your issues is perhaps the best way to deal with anger and control issues.
The first thing you need to do is understand what abuse is. Stop trying to rationalize your behavior. Yes, parenting is tough, but abusing is never a good (or acceptable) way to deal with your frustration no matter how mad you might be.
In many cases, abusers often abuse because that's how they were raised. Getting professional help to learn how to better deal with your anger and emotions is often the best way to stop the cycle.
One way to avoid abusing a child is to walk away from the situation when you feel that you are too frustrated or angry to deal with the situation rationally. Don't be afraid to ask for help when you need it.
2. Understanding How Toxic Behavior Affects Children
2-1. Remember that a child's experiences make them into who they are.
It's true what they say about kids being like sponges. During childhood, children are busy absorbing everything that goes on around them. As they become older, these experiences affect how they see the world and themselves.
A child of a toxic parent often grows up feeling shameful and guilty about their choices, has low self-esteem, and a poor self-image.
2-2. Be aware that toxic parenting often creates a vicious cycle.
Unfortunately, children of toxic parents often grow up to become toxic parents themselves. This is because they often feel bad about themselves, and don't have the sense of security needed to be any different. The only example they've had of parenting is your example, so they go off of what they know.
It's true that there are some children who grow up into adults that realize that they were raised by toxic parents, and who are able to break out of this cycle. Unfortunately, this is an exception rather than a rule. It takes tremendous self-discipline to re-train your brain to react differently, especially when it comes to behaviors we were taught as children.
2-3. Understand that toxic parenting could destroy your relationship.
Though it may not happen right away, many children who grow up with toxic parents eventually realize that they cannot continue their relationship with their parents. There might be a huge fight that causes the break, or your child may simply explain to you that they cannot have you in their lives because you make them feel bad about themselves.
Realize that if your child says this to you, it is as painful for you as it is for them. However, if you can't or are unwilling to change your behavior, it is the best thing your child can do for themselves.
If this happens, you will have to spend a lot of time working on your own behavior in order to rebuild the relationship. This can be very difficult. You may find it useful to seek the help of a trained mental health professional who can help you identify your toxic behaviors, where they come from, and what you can do about them.
Respect your child's wishes. If they say the need to cut off contact with, try to be respectful of that wish even though it may be painful for you. If you constantly badger them you are only proving their point. Once you have taken the time to deal with your issues, you might reach out gently. For example, you could write them a letter explaining that you know you were wrong and that you've sought help with your issues. Ask them respectfully if there is any chance that you two could start again. However, try to respect their wishes if they don't respond positively.
3. Healing Your Relationship With Your Child
3-1. Say that you're sorry.
In order to begin healing, the first thing you will need to do is apologize. This apology shouldn't be a simple, “I'm sorry.” Rather, you need to sit down with your child and explain to them exactly what you're sorry for. Don't expect this to be an easy conversation, because it won't be. It's important that you set your ego aside for this conversation.
Remember that, if you have been a toxic parent, it is your fault. Yes, your child might have done a lot of things to push you to the edge, but that doesn't excuse your behavior. Thus, you should avoid saying things like, “I'm really sorry for the things I said to you, but you just made it impossible for me to stay sane.” Even if you feel like your behavior was justified in some cases, you won't heal your relationship with your child by placing the blame on them.
Don't expect your child to just forgive you. This might happen, but if it doesn't happen right away then you have to respect that they need time to process what you've said. Be prepared for the fact that they might never be able to forgive you, especially if you don't take steps to work on your behavior.
3-2. Listen to what your child has to say.
If your child is willing to talk with you, they may have a lot to say, and a lot of it may be very painful for you to hear. However, it is important that you allow them to get it all off their chest, and to show them that you are listening.
When they are talking, do your best not to interrupt. It will be tempting to justify your behavior or disagree with something they are saying, but if you want to repair your relationship, you have to try and understand where they are coming from, even if it is painful for you.
3-3. Explain to them how things will be different.
Tell your child what you are doing to change. For example, if you are working with a counselor to learn how to react differently, tell them this. Your child needs to understand exactly how and why things will be different. For example, you can say, “I know that I've made a lot of mistakes, and I don't always know why I did those things. I decided to go to a counselor to learn how to be better for you.”
Now that your child knows what to expect, it's extremely important that you stick to what you said. If you do something that deviates from what you said, immediately change your behavior and acknowledge that you messed up. It is difficult to change, but when you learn to catch your behavior, you are on the right path.
3-4. Get help.
If you and your child are really struggling to get back on track, but you both are willing to work at it, it may be helpful to go to counseling together. Having a trained and objective person to help guide both of you down the path to rebuilding your relationship together can be really helpful. Especially if you are struggling to understand why you do the things you do.
If there have been really traumatic experiences in your past relationship with your child, it will likely be very difficult to deal with those issues without the help of a therapist.
Don't force your child to go to counseling if they say they aren't interested or don't want to. Effective therapy often requires a willingness to engage in the process. If one person is not interested, it's unlikely that it will be helpful.
3-5. Take it slowly.
If you are trying to repair your relationship with your child after years of toxic parenting, remember that it won't be easy at all. It will be painful for both of you, and at times, one or both of you might feel like giving up.
When you are struggling, remind yourself that it takes a lot of courage to admit you were wrong. It also takes a tremendous amount of self-awareness to reflect on your own bad behavior and become aware of the sources of your toxic parenting.
If your child is willing, try to take small steps towards having a more positive relationship with each other. For example, don't spend all your time together re-hashing the past. Instead, try to do something fun together. For example, take them to a movie of their choice, make them their favorite meal, or go mini-golfing.
Tips
Don't be afraid to ask for help. Parenting is a difficult thing to do, and it won't always be easy. If you are struggling, ask trusted friends and family members for help. For example, if you feel like you're on the edge, ask a family member if they can watch your child for an hour while you calm down. Remember that it is OK to be human.
Warnings
Toxic behaviors will likely have a lasting impact on your child. This impact will likely affect your child throughout their entire life. Changing your behavior as soon as possible is the best thing you can do.
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"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Avoiding Toxic Behaviors\\n1-1. Be the bigger person.\\nIf you get into an argument with your child, don't let your ego get in the way of your relationship regardless of whether you are wrong or right. Try to remind yourself that you are the parent, and letting a fight drag on simply because you want to win is not good for your child or your relationship with them.\\nYour child will likely forget about who won or lost a certain fight, but they will probably remember how your actions during that fight made them feel about you and themselves. Thus, it is important to be as mature as possible. Don't ignore your child or make them feel stupid.\\nIf you're not sure how to end a fight, try calmly telling your child you need a few minutes to yourself. Take this time to calm down if you need. When you've calmed down, return to your child, and apologize for fighting. You don't even need to bring up what the fight was about or who was right/wrong. If you can't bring yourself to apologize, you can at least say, “I don't like it when we fight. Let's go do something fun together instead.” Give them a hug, and remind them how much you love them.\\n1-2. Avoid constant criticism.\\nFor many parents, this can be difficult to do, especially if you tend to be overcritical of yourself. Many parents criticize their children because they simply want them to be the best they can be without realizing how this makes the child feel about themselves. Thus, it's important to think before you speak when you talk with your child, especially when it comes to talking to them about their performance on something. Instead, act as a guide for your child. Remind yourself that your child is learning how to do things every day, and they need your help, not your judgments.\\nIf you have a hard time grasping this, think about how you feel when someone you love criticizes you. It probably doesn't make you feel good about yourself, even if you know it's not true. Even the most secure people don't enjoy being criticized.\\nIf your child is doing something that you think should be done differently, avoid saying something like, “That's such a dumb way to do that. Why would you think that's a good idea?” Instead, say something more positive such as, “You're doing great, can I show you how I normally do it? Then you can do it whichever way you prefer.” Remember that just because you do something a certain way doesn't mean it is the best way. Even if it is the best way, it's good to let your child have autonomy and figure some things out for themselves.\\n1-3. Don't demand your child's attention.\\nOne habit of many toxic parents is that they demand the attention of their children, especially when they are upset about something. Remind yourself, that, in your relationship with your child, you are not the center of attention, and your child probably doesn't have the maturity or coping skills to make you the center of their attention. Even if they do, it is not fair to expect your child to act as your caretaker.\\nThis doesn't mean that you can't be honest with your child about emotions you might be having. Communicating honestly with your child can help strengthen your relationship and facilitate empathy and understanding between the two of you. For example, if you are feeling sad and your child asks you what's wrong, you can tell them that you're feeling sad because something happened that you didn't want to happen. If it is appropriate, you can also tell them the reason you're sad. However, you should also remind your child that you'll be OK, you just need a bit of time to feel sad. You can do this rather than expect them to comfort you.\\n1-4. Remember that mistakes don't mean you're toxic.\\nParenting is tough, so it is important to remember that making mistakes does not make you a toxic parent. Raising children can be very difficult, and occasionally, you might lose your cool. It is important to tell your child that you're sorry, remind them that you love them very much, and explain to them why you lost your temper, but make it clear that it wasn't because you think they are a bad kid.\\nForgive yourself. When you make a mistake, don't beat yourself up over it. You can reflect on what happened and why you think it happened in order to do better in the future, but it won't help you or your children to let yourself feel like a failure.\\n1-5. Understand that any form of abuse is toxic.\\nAbuse is perhaps the worst thing that can happen to a child. The obvious forms of abuse are physical and sexual abuse. Both of these forms of abuse constitute completely unacceptable forms of behavior for a parent. However, a perhaps more common form of abuse is verbal abuse, which toxic parents are often guilty of using. This occurs whenever you say something to your child that harms their sense of self-worth or playing mind games aimed at putting you in control of your child's emotions. \\nVerbal abuse may not leave physical signs that the abuse happened, but it certainly leaves emotional scars that may afflict your child for the rest of your life.\\nMany parents aren't aware of the research, which makes it clear that spanking is just as harmful to a child's emotional well-being as other forms of physical abuse, such as slapping, punching, pinching, etc.\\nIf you have been spanking your child as a means of punishment, look for other, healthier ways to discipline your child for bad behavior. For example, take away a privilege and explain to them the reason that they have lost that privilege and when they can have it back.\\nWhen it comes to child sexual abuse, any form of sexual touching between a child and an adult is considered sexual abuse.\\n1-6. Change your behavior.\\nIf you realize that you have been abusing your child either physically, sexually, or verbally, you should recognize that you have a problem and stop immediately. Seeking professional help for your issues is perhaps the best way to deal with anger and control issues.\\nThe first thing you need to do is understand what abuse is. Stop trying to rationalize your behavior. Yes, parenting is tough, but abusing is never a good (or acceptable) way to deal with your frustration no matter how mad you might be.\\nIn many cases, abusers often abuse because that's how they were raised. Getting professional help to learn how to better deal with your anger and emotions is often the best way to stop the cycle.\\nOne way to avoid abusing a child is to walk away from the situation when you feel that you are too frustrated or angry to deal with the situation rationally. Don't be afraid to ask for help when you need it.\\n2. Understanding How Toxic Behavior Affects Children\\n2-1. Remember that a child's experiences make them into who they are.\\nIt's true what they say about kids being like sponges. During childhood, children are busy absorbing everything that goes on around them. As they become older, these experiences affect how they see the world and themselves. \\nA child of a toxic parent often grows up feeling shameful and guilty about their choices, has low self-esteem, and a poor self-image.\\n2-2. Be aware that toxic parenting often creates a vicious cycle.\\nUnfortunately, children of toxic parents often grow up to become toxic parents themselves. This is because they often feel bad about themselves, and don't have the sense of security needed to be any different. The only example they've had of parenting is your example, so they go off of what they know. \\nIt's true that there are some children who grow up into adults that realize that they were raised by toxic parents, and who are able to break out of this cycle. Unfortunately, this is an exception rather than a rule. It takes tremendous self-discipline to re-train your brain to react differently, especially when it comes to behaviors we were taught as children.\\n2-3. Understand that toxic parenting could destroy your relationship.\\nThough it may not happen right away, many children who grow up with toxic parents eventually realize that they cannot continue their relationship with their parents. There might be a huge fight that causes the break, or your child may simply explain to you that they cannot have you in their lives because you make them feel bad about themselves.\\nRealize that if your child says this to you, it is as painful for you as it is for them. However, if you can't or are unwilling to change your behavior, it is the best thing your child can do for themselves.\\nIf this happens, you will have to spend a lot of time working on your own behavior in order to rebuild the relationship. This can be very difficult. You may find it useful to seek the help of a trained mental health professional who can help you identify your toxic behaviors, where they come from, and what you can do about them.\\nRespect your child's wishes. If they say the need to cut off contact with, try to be respectful of that wish even though it may be painful for you. If you constantly badger them you are only proving their point. Once you have taken the time to deal with your issues, you might reach out gently. For example, you could write them a letter explaining that you know you were wrong and that you've sought help with your issues. Ask them respectfully if there is any chance that you two could start again. However, try to respect their wishes if they don't respond positively.\\n3. Healing Your Relationship With Your Child\\n3-1. Say that you're sorry.\\nIn order to begin healing, the first thing you will need to do is apologize. This apology shouldn't be a simple, “I'm sorry.” Rather, you need to sit down with your child and explain to them exactly what you're sorry for. Don't expect this to be an easy conversation, because it won't be. It's important that you set your ego aside for this conversation. \\nRemember that, if you have been a toxic parent, it is your fault. Yes, your child might have done a lot of things to push you to the edge, but that doesn't excuse your behavior. Thus, you should avoid saying things like, “I'm really sorry for the things I said to you, but you just made it impossible for me to stay sane.” Even if you feel like your behavior was justified in some cases, you won't heal your relationship with your child by placing the blame on them.\\nDon't expect your child to just forgive you. This might happen, but if it doesn't happen right away then you have to respect that they need time to process what you've said. Be prepared for the fact that they might never be able to forgive you, especially if you don't take steps to work on your behavior.\\n3-2. Listen to what your child has to say.\\nIf your child is willing to talk with you, they may have a lot to say, and a lot of it may be very painful for you to hear. However, it is important that you allow them to get it all off their chest, and to show them that you are listening.\\nWhen they are talking, do your best not to interrupt. It will be tempting to justify your behavior or disagree with something they are saying, but if you want to repair your relationship, you have to try and understand where they are coming from, even if it is painful for you.\\n3-3. Explain to them how things will be different.\\nTell your child what you are doing to change. For example, if you are working with a counselor to learn how to react differently, tell them this. Your child needs to understand exactly how and why things will be different. For example, you can say, “I know that I've made a lot of mistakes, and I don't always know why I did those things. I decided to go to a counselor to learn how to be better for you.”\\nNow that your child knows what to expect, it's extremely important that you stick to what you said. If you do something that deviates from what you said, immediately change your behavior and acknowledge that you messed up. It is difficult to change, but when you learn to catch your behavior, you are on the right path.\\n3-4. Get help.\\nIf you and your child are really struggling to get back on track, but you both are willing to work at it, it may be helpful to go to counseling together. Having a trained and objective person to help guide both of you down the path to rebuilding your relationship together can be really helpful. Especially if you are struggling to understand why you do the things you do.\\nIf there have been really traumatic experiences in your past relationship with your child, it will likely be very difficult to deal with those issues without the help of a therapist.\\nDon't force your child to go to counseling if they say they aren't interested or don't want to. Effective therapy often requires a willingness to engage in the process. If one person is not interested, it's unlikely that it will be helpful.\\n3-5. Take it slowly.\\nIf you are trying to repair your relationship with your child after years of toxic parenting, remember that it won't be easy at all. It will be painful for both of you, and at times, one or both of you might feel like giving up.\\nWhen you are struggling, remind yourself that it takes a lot of courage to admit you were wrong. It also takes a tremendous amount of self-awareness to reflect on your own bad behavior and become aware of the sources of your toxic parenting.\\nIf your child is willing, try to take small steps towards having a more positive relationship with each other. For example, don't spend all your time together re-hashing the past. Instead, try to do something fun together. For example, take them to a movie of their choice, make them their favorite meal, or go mini-golfing.\\nTips\\nDon't be afraid to ask for help. Parenting is a difficult thing to do, and it won't always be easy. If you are struggling, ask trusted friends and family members for help. For example, if you feel like you're on the edge, ask a family member if they can watch your child for an hour while you calm down. Remember that it is OK to be human.\\nWarnings\\nToxic behaviors will likely have a lasting impact on your child. This impact will likely affect your child throughout their entire life. Changing your behavior as soon as possible is the best thing you can do.\\n\", \"简要回答\": \"A toxic parent is a parent whose negative behavior extends to how they treat their children. A toxic parent might demand their child's attention, constantly criticize their child's behavior, performance, and/or personality, and generally leaves their child feeling bad about themselves. Unfortunately, toxic parenting can negatively affect a child in a way that follows them throughout their lives. If you are a parent, for the sake of your child's well-being and your relationship with them, it is important to take steps to create a loving and positive environment for them. You can do this by avoiding behaviors that are toxic, understanding how these behaviors affect your child, and healing your relationship.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Toxic Behaviors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be the bigger person.\", \"描述\": \"If you get into an argument with your child, don't let your ego get in the way of your relationship regardless of whether you are wrong or right. Try to remind yourself that you are the parent, and letting a fight drag on simply because you want to win is not good for your child or your relationship with them.\\nYour child will likely forget about who won or lost a certain fight, but they will probably remember how your actions during that fight made them feel about you and themselves. Thus, it is important to be as mature as possible. Don't ignore your child or make them feel stupid.\\nIf you're not sure how to end a fight, try calmly telling your child you need a few minutes to yourself. Take this time to calm down if you need. When you've calmed down, return to your child, and apologize for fighting. You don't even need to bring up what the fight was about or who was right/wrong. If you can't bring yourself to apologize, you can at least say, “I don't like it when we fight. Let's go do something fun together instead.” Give them a hug, and remind them how much you love them.\"}, {\"编号\": 2, \"标题\": \"Avoid constant criticism.\", \"描述\": \"For many parents, this can be difficult to do, especially if you tend to be overcritical of yourself. Many parents criticize their children because they simply want them to be the best they can be without realizing how this makes the child feel about themselves. Thus, it's important to think before you speak when you talk with your child, especially when it comes to talking to them about their performance on something. Instead, act as a guide for your child. Remind yourself that your child is learning how to do things every day, and they need your help, not your judgments.\\nIf you have a hard time grasping this, think about how you feel when someone you love criticizes you. It probably doesn't make you feel good about yourself, even if you know it's not true. Even the most secure people don't enjoy being criticized.\\nIf your child is doing something that you think should be done differently, avoid saying something like, “That's such a dumb way to do that. Why would you think that's a good idea?” Instead, say something more positive such as, “You're doing great, can I show you how I normally do it? Then you can do it whichever way you prefer.” Remember that just because you do something a certain way doesn't mean it is the best way. Even if it is the best way, it's good to let your child have autonomy and figure some things out for themselves.\"}, {\"编号\": 3, \"标题\": \"Don't demand your child's attention.\", \"描述\": \"One habit of many toxic parents is that they demand the attention of their children, especially when they are upset about something. Remind yourself, that, in your relationship with your child, you are not the center of attention, and your child probably doesn't have the maturity or coping skills to make you the center of their attention. Even if they do, it is not fair to expect your child to act as your caretaker.\\nThis doesn't mean that you can't be honest with your child about emotions you might be having. Communicating honestly with your child can help strengthen your relationship and facilitate empathy and understanding between the two of you. For example, if you are feeling sad and your child asks you what's wrong, you can tell them that you're feeling sad because something happened that you didn't want to happen. If it is appropriate, you can also tell them the reason you're sad. However, you should also remind your child that you'll be OK, you just need a bit of time to feel sad. You can do this rather than expect them to comfort you.\"}, {\"编号\": 4, \"标题\": \"Remember that mistakes don't mean you're toxic.\", \"描述\": \"Parenting is tough, so it is important to remember that making mistakes does not make you a toxic parent. Raising children can be very difficult, and occasionally, you might lose your cool. It is important to tell your child that you're sorry, remind them that you love them very much, and explain to them why you lost your temper, but make it clear that it wasn't because you think they are a bad kid.\\nForgive yourself. When you make a mistake, don't beat yourself up over it. You can reflect on what happened and why you think it happened in order to do better in the future, but it won't help you or your children to let yourself feel like a failure.\"}, {\"编号\": 5, \"标题\": \"Understand that any form of abuse is toxic.\", \"描述\": \"Abuse is perhaps the worst thing that can happen to a child. The obvious forms of abuse are physical and sexual abuse. Both of these forms of abuse constitute completely unacceptable forms of behavior for a parent. However, a perhaps more common form of abuse is verbal abuse, which toxic parents are often guilty of using. This occurs whenever you say something to your child that harms their sense of self-worth or playing mind games aimed at putting you in control of your child's emotions. \\nVerbal abuse may not leave physical signs that the abuse happened, but it certainly leaves emotional scars that may afflict your child for the rest of your life.\\nMany parents aren't aware of the research, which makes it clear that spanking is just as harmful to a child's emotional well-being as other forms of physical abuse, such as slapping, punching, pinching, etc.\\nIf you have been spanking your child as a means of punishment, look for other, healthier ways to discipline your child for bad behavior. For example, take away a privilege and explain to them the reason that they have lost that privilege and when they can have it back.\\nWhen it comes to child sexual abuse, any form of sexual touching between a child and an adult is considered sexual abuse.\"}, {\"编号\": 6, \"标题\": \"Change your behavior.\", \"描述\": \"If you realize that you have been abusing your child either physically, sexually, or verbally, you should recognize that you have a problem and stop immediately. Seeking professional help for your issues is perhaps the best way to deal with anger and control issues.\\nThe first thing you need to do is understand what abuse is. Stop trying to rationalize your behavior. Yes, parenting is tough, but abusing is never a good (or acceptable) way to deal with your frustration no matter how mad you might be.\\nIn many cases, abusers often abuse because that's how they were raised. Getting professional help to learn how to better deal with your anger and emotions is often the best way to stop the cycle.\\nOne way to avoid abusing a child is to walk away from the situation when you feel that you are too frustrated or angry to deal with the situation rationally. Don't be afraid to ask for help when you need it.\"}]}, {\"编号\": 2, \"标题\": \"Understanding How Toxic Behavior Affects Children\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remember that a child's experiences make them into who they are.\", \"描述\": \"It's true what they say about kids being like sponges. During childhood, children are busy absorbing everything that goes on around them. As they become older, these experiences affect how they see the world and themselves. \\nA child of a toxic parent often grows up feeling shameful and guilty about their choices, has low self-esteem, and a poor self-image.\"}, {\"编号\": 2, \"标题\": \"Be aware that toxic parenting often creates a vicious cycle.\", \"描述\": \"Unfortunately, children of toxic parents often grow up to become toxic parents themselves. This is because they often feel bad about themselves, and don't have the sense of security needed to be any different. The only example they've had of parenting is your example, so they go off of what they know. \\nIt's true that there are some children who grow up into adults that realize that they were raised by toxic parents, and who are able to break out of this cycle. Unfortunately, this is an exception rather than a rule. It takes tremendous self-discipline to re-train your brain to react differently, especially when it comes to behaviors we were taught as children.\"}, {\"编号\": 3, \"标题\": \"Understand that toxic parenting could destroy your relationship.\", \"描述\": \"Though it may not happen right away, many children who grow up with toxic parents eventually realize that they cannot continue their relationship with their parents. There might be a huge fight that causes the break, or your child may simply explain to you that they cannot have you in their lives because you make them feel bad about themselves.\\nRealize that if your child says this to you, it is as painful for you as it is for them. However, if you can't or are unwilling to change your behavior, it is the best thing your child can do for themselves.\\nIf this happens, you will have to spend a lot of time working on your own behavior in order to rebuild the relationship. This can be very difficult. You may find it useful to seek the help of a trained mental health professional who can help you identify your toxic behaviors, where they come from, and what you can do about them.\\nRespect your child's wishes. If they say the need to cut off contact with, try to be respectful of that wish even though it may be painful for you. If you constantly badger them you are only proving their point. Once you have taken the time to deal with your issues, you might reach out gently. For example, you could write them a letter explaining that you know you were wrong and that you've sought help with your issues. Ask them respectfully if there is any chance that you two could start again. However, try to respect their wishes if they don't respond positively.\"}]}, {\"编号\": 3, \"标题\": \"Healing Your Relationship With Your Child\", \"步骤\": [{\"编号\": 1, \"标题\": \"Say that you're sorry.\", \"描述\": \"In order to begin healing, the first thing you will need to do is apologize. This apology shouldn't be a simple, “I'm sorry.” Rather, you need to sit down with your child and explain to them exactly what you're sorry for. Don't expect this to be an easy conversation, because it won't be. It's important that you set your ego aside for this conversation. \\nRemember that, if you have been a toxic parent, it is your fault. Yes, your child might have done a lot of things to push you to the edge, but that doesn't excuse your behavior. Thus, you should avoid saying things like, “I'm really sorry for the things I said to you, but you just made it impossible for me to stay sane.” Even if you feel like your behavior was justified in some cases, you won't heal your relationship with your child by placing the blame on them.\\nDon't expect your child to just forgive you. This might happen, but if it doesn't happen right away then you have to respect that they need time to process what you've said. Be prepared for the fact that they might never be able to forgive you, especially if you don't take steps to work on your behavior.\"}, {\"编号\": 2, \"标题\": \"Listen to what your child has to say.\", \"描述\": \"If your child is willing to talk with you, they may have a lot to say, and a lot of it may be very painful for you to hear. However, it is important that you allow them to get it all off their chest, and to show them that you are listening.\\nWhen they are talking, do your best not to interrupt. It will be tempting to justify your behavior or disagree with something they are saying, but if you want to repair your relationship, you have to try and understand where they are coming from, even if it is painful for you.\"}, {\"编号\": 3, \"标题\": \"Explain to them how things will be different.\", \"描述\": \"Tell your child what you are doing to change. For example, if you are working with a counselor to learn how to react differently, tell them this. Your child needs to understand exactly how and why things will be different. For example, you can say, “I know that I've made a lot of mistakes, and I don't always know why I did those things. I decided to go to a counselor to learn how to be better for you.”\\nNow that your child knows what to expect, it's extremely important that you stick to what you said. If you do something that deviates from what you said, immediately change your behavior and acknowledge that you messed up. It is difficult to change, but when you learn to catch your behavior, you are on the right path.\"}, {\"编号\": 4, \"标题\": \"Get help.\", \"描述\": \"If you and your child are really struggling to get back on track, but you both are willing to work at it, it may be helpful to go to counseling together. Having a trained and objective person to help guide both of you down the path to rebuilding your relationship together can be really helpful. Especially if you are struggling to understand why you do the things you do.\\nIf there have been really traumatic experiences in your past relationship with your child, it will likely be very difficult to deal with those issues without the help of a therapist.\\nDon't force your child to go to counseling if they say they aren't interested or don't want to. Effective therapy often requires a willingness to engage in the process. If one person is not interested, it's unlikely that it will be helpful.\"}, {\"编号\": 5, \"标题\": \"Take it slowly.\", \"描述\": \"If you are trying to repair your relationship with your child after years of toxic parenting, remember that it won't be easy at all. It will be painful for both of you, and at times, one or both of you might feel like giving up.\\nWhen you are struggling, remind yourself that it takes a lot of courage to admit you were wrong. It also takes a tremendous amount of self-awareness to reflect on your own bad behavior and become aware of the sources of your toxic parenting.\\nIf your child is willing, try to take small steps towards having a more positive relationship with each other. For example, don't spend all your time together re-hashing the past. Instead, try to do something fun together. For example, take them to a movie of their choice, make them their favorite meal, or go mini-golfing.\"}], \"小提示\": [\"Don't be afraid to ask for help. Parenting is a difficult thing to do, and it won't always be easy. If you are struggling, ask trusted friends and family members for help. For example, if you feel like you're on the edge, ask a family member if they can watch your child for an hour while you calm down. Remember that it is OK to be human.\\n\"], \"注意事项\": [\"Toxic behaviors will likely have a lasting impact on your child. This impact will likely affect your child throughout their entire life. Changing your behavior as soon as possible is the best thing you can do.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,933 | How to Avoid Being a Victim of Bullying | 1. Preventing Bullying in School
1-1. Exude confidence
Confidence is a bully's biggest enemy. If you want to prevent bullies from thinking that you're an easy target, then you can work on not only developing an inner confidence, but also on projecting confidence. Stand tall, make eye contact with people, look happy to be where you are, and avoid hunching over or looking at the ground. Look engaged and happy when you talk to other people, and walk to class with a purpose, not like you're dragging your feet. Though developing true confidence can take a long time, making the effort can put you on the path to being less likely to be bullied.
Look at yourself in the mirror. Check out your body language and make sure that it's open and positive.
While dressing to the nines may not help you feel confident, taking time with your appearance and showing that you care about how you look will make bullies less likely to bother you. Maintaining good hygiene will make you feel better about yourself, which will in turn raise your confidence.
1-2. Gather support from your friends.
If you have a group of friends or even just a friend or two, this is the time to get their support. You can tell them about what's happening and make sure to stick by them in any threatening situations. If you know when the bully is most likely to approach you, whether it's in the halls or on your walk home, then make sure you're not alone, but walking with at least one friend, so the bully is less likely to approach you. And if you have an older friend, or even an older sibling you can walk with, that will also scare the bully off.
Unfortunately, bullies love to prey on people who don't have many friends. If this is you, then know that you're not alone, and try to work on developing friendships with people, or at least getting to know a few acquaintances. Just having someone to sit with in the cafeteria or to walk with in the halls will make you less likely to get picked on.
1-3. Learn to stand up for yourself.
If a bully comes up to you and says hurtful things, then your best bet is to exude confidence, stand tall, and to look that person firmly in the eye and say, "Stop!" or, "Leave me alone." Just saying something simple and then moving on can show that you're not letting the bully get you down and that you're willing to stick up for yourself. This may make the bully think that you're not a good target because you're too strong.
Of course, you have to get a good read on the situation. If you feel like you're in a dangerous or threatening situation, then your best bet may really be to back off and get away from the bully as quickly as possible.
If the bully keeps annoying you, and saying "Stop!" and standing proud isn't working out, you can try to outright ignore the bully. If you just walk by like you don't see him or her, acting like his or her words are having no effect on you, then the bully will be likely to get bored or to disengage pretty quickly. He or she won't see the point in bullying you if it's not getting a reaction out of you.
1-4. Stop living in fear
If you go about your day, thinking about all of the ways that you can be bullied, from being tripped in the cafeteria to being laughed at in class, then you are going to spending your waking life being afraid of everything that can happen. Of course, it's best to be on your guard and to be prepared for anything when you're being bothered by a bully, but you should try visualizing a positive outcome when you think about any of the negative situations that can arise in a bully's presence.
If you visualize positive results after confrontations with bullies, then you are more likely to achieve what you want.
1-5. Consider taking some self-defense classes
While you shouldn't start fighting a bully who comes up to you, and only resort to violence if you have no other option, taking a few self-defense classes, such as karate, can help you not only learn to defend yourself, but to gain the confidence you'll need to stand up to bullies. Just knowing that you could fight back when a bully is approaching you will make you much more confident when you face the bully, and you'll also have more confidence in your own strength.
If self-defense classes aren't up your alley, you can also consider signing up for an after-school sport. Any sport can help you get into shape, and you may even make a few friends along the way.
1-6. Believe in yourself
If you know who you are and have faith in yourself, then you will be less likely to be approached by a bully. You don't have to think you're the greatest person in the world, but always putting yourself first and knowing that your goals and needs are important can go a long way in helping you avoid bullies. If you think you are an interesting, thoughtful, and worthy person, then a bully will be much less likely to bring you down.
Bullies don't like a challenge; they prey on the weak. If they see you and think, "Hey, there's a guy who is pretty happy with himself," then they won't want to make the effort to try to make you feel bad. But if they think, "There's a guy who is already miserable in his own body," then they'll be more likely to make a move.
1-7. Avoid the bully as much as you can
This may sound like an obvious point, but one of the ways you can prevent being bullied is to simply avoid places where the bully is likely to be. Sit in a new spot of the cafeteria. Take a new path to class or a new path home. Do what you can to be away from that person as much as possible. Though you shouldn't change your whole life and schedule just to avoid this person, avoiding the bully will make him or her get bored and to stop making the effort to bother you.
This is a good short-term strategy, though in the long run, you'll have to take stronger measures to prevent the bullying.
1-8. Don't stoop down to the bully's level.
If the bully is mean to you, calls you names, or tries to humiliate you in public, of course it will be tempting to be mean to that person back, but if you really want to stop the bullying, then you can't stoop down to the bully's level. If you call him or her names back, try to fight unprovoked, or just engage in general meanness, then you'll be escalating the situation and making it worse for yourself.
There's nothing more frustrating for a bully than a person who doesn't respond, call him names, or show that he cares at all. If you add fuel to the fire, then you're just giving the bully exactly what he wants.
1-9. Don't let the bully see that you care.
A bully's goal is to make you cry and to feel worthless. Sure, the things he says may be hurtful and may fill you with self-doubt, but you must never, ever let the bully see that anything he says has an effect on you. If he says something mean and you look visibly upset, then he'll only be encouraged to dole out more of the same. But if he calls you names and you shrug and act like you couldn't care less, then he will be much less likely to keep pestering you.
Of course, it can be hard to keep your emotions bottled up inside, especially if the bully is really hurting you. Just try to stay calm, breathe, count to ten, or do whatever you can to not let the words hurt you. If you need to cry, try to do it in privacy, and to at least maintain your cool while you're in the bully's presence.
Though it may sound hard, try not to let the bully's words get to you or make you think there's something wrong with you. Remember that the bully is a mean person who takes pleasure out of hurting people -- why would you think that anything he/she said was true?
1-10. Tell an adult or authority figure
Many people are afraid to tell adults, teachers, or other authority figures about bullying because they think it makes them look like a wimp and that it can make the bully more angry. If you really want to prevent bullying, though, then you can't be afraid to take these more drastic measures when they are necessary. If the bullying has gotten out of control, or even if you've had just one really horrible experience with a bully, it's never too soon to tell your parents, your teachers, or someone else at your school or in your community.
The adult will have an idea of how to handle the situation. If the bullying is really out of hand, then you may even have to contact local law authorities, and the adult can be a big help in navigating the situation.
1-11. Don't ever blame yourself.
Don't ever think that it's your fault that you're being bullied because there's something wrong with you. Bullies are often cruel and irrational people who have low self-esteem and who try to make themselves feel better by belittling other people. They don't act rationally, and it's never your fault if a bully starts bothering you. Don't be hard on yourself and think that the situation could have been avoided if you looked or dressed differently. If you're being bullied, then it's important to be calm, to think positively, and to avoid blaming yourself if you want to get out of the situation as soon as possible.
If you're down on yourself about being bullied, then this will make the bully even more likely to target you. Instead, you should think and act like you don't deserve to be treated this way.
You may feel guilty about being bullied when you don't have enough support. If your own relatives stress your shortcomings and think you "give them cause" to be bullied, this also is a way of disguised bullying.
2. Preventing Cyberbullying
2-1. Don't respond.
If a cyberbully is sending nasty comments to you, going around impersonating you, or just generally trying to upset you online, it can be easy to want to fight back and to tell that person to go away and to start calling that person a few names yourself. But the truth of the matter is, the more you engage with the bully, the more they will think that they're getting to you, and the more likely they'll be to keep bothering you.
You can say something like "Please leave me alone," but other than that, don't talk to the person.
You can tell the person, "I'm saving evidence of this conversation" to encourage the person to stop bothering you. Beyond this, though, it's best to avoid talking to the bully at all.
Just as in real life, if the bully sees that he or she has the power to make you upset, he or she will be more likely to continue bothering you.
2-2. Block the bully.
Whether you're on Facebook chat, g-chat, or another form of instant messaging, block the bully from your account so you cannot receive any messages from them. You may also appear invisible to the bully, depending on which programs you are using. Once you block the bully from talking to you, he or she is likely to give up on trying to reach out to you.
Blocking sends a louder message than engaging with the bully. The bully will see that you're serious about wanting to be left alone.
2-3. Save the evidence.
If the bully sends you hurtful chats, posts, or emails, don't delete the evidence. Save it in case you decide to contact your service provider or to talk to an adult or an administrator of your school. Having a written record of the bully's behavior will give you the proof you need to get the bully in trouble. Save it somewhere, print it out, and make sure the evidence is on hand when you need it. If you don't save any evidence, then it'll be your word against the bully's, and the bully is likely to deny having any online contact with you.
Even the act of saving and storing the evidence of the bullying will be empowering for you, even if you decide not to use it.
2-4. Create more private settings.
If you want to make it less likely that you'll be bullied in the first place, you can also create higher privacy settings, whether you're using your Facebook, Twitter, or another online account. Limiting the access that people have to your photos and the things you post can help you avoid people who are just trolling your profile in order to find something to laugh at or be mean about.
That said, you should also be careful about whom you accept as a friend on online networks. If you accept absolutely everyone who wants to be your Facebook friend without knowing very much about that person, then it's more likely that this person will end up making some unpleasant remarks.
2-5. Think about what you post.
Of course, it is never your fault if you are being bullied or cyberbullied. Still, you can think about which comments you post, and who is able to view them. If you post something very controversial or likely to offend a lot of people, then you may be opening yourself up to having people bully you about what you're saying. Though most bullying does not happen because of posted comments, if you want to be more safe than sorry, then you should avoid posting anything that is likely to anger a lot of people.
2-6. Report the bully to service providers.
If a person is being offensive, vulgar, or just plain annoying to you online, then you can contact the service providers to get that person banned from the service. If you contact Facebook and report bullying, then the person will face the embarrassment of being booted from his or her Facebook account and will have to explain why. Reporting the person can show that you mean business and is likely to make him or her back off.
2-7. Report the bully to adults.
If the cyberbullying is getting out of hand and the person is regularly bothering you with hurtful, mean, spiteful, and angry comments, then you can't keep ignoring it. If you feel like you've tried everything or that you can't face this alone, then it's time to talk to an adult or an authority figure at your school about the incident to stop the situation from happening.
It's never too early to report bullying to adults, and you should never think that you're being cowardly for stepping forward. In fact, it takes real courage to stand up for yourself and to say something to prevent a situation from happening.
Tips
Improve your posture. Walk with your head up and eyes straight forward. It makes you seem more confident, even if you aren't. Confident people can stand up for themselves, and bullies definitely don't want that.
Always be cheerful, even if you're not from the inside, but don't bottle it up.
Try and ignore them, and show that it doesn't bother you. Sooner or later they won't care and leave you alone.
Warnings
You don't have to respond to every ignorant thing someone says to you. Ignoring the person usually works, because if you don't react sometimes he or she will get bored.
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Preventing Bullying in School\\n1-1. Exude confidence\\nConfidence is a bully's biggest enemy. If you want to prevent bullies from thinking that you're an easy target, then you can work on not only developing an inner confidence, but also on projecting confidence. Stand tall, make eye contact with people, look happy to be where you are, and avoid hunching over or looking at the ground. Look engaged and happy when you talk to other people, and walk to class with a purpose, not like you're dragging your feet. Though developing true confidence can take a long time, making the effort can put you on the path to being less likely to be bullied.\\nLook at yourself in the mirror. Check out your body language and make sure that it's open and positive.\\nWhile dressing to the nines may not help you feel confident, taking time with your appearance and showing that you care about how you look will make bullies less likely to bother you. Maintaining good hygiene will make you feel better about yourself, which will in turn raise your confidence.\\n1-2. Gather support from your friends.\\nIf you have a group of friends or even just a friend or two, this is the time to get their support. You can tell them about what's happening and make sure to stick by them in any threatening situations. If you know when the bully is most likely to approach you, whether it's in the halls or on your walk home, then make sure you're not alone, but walking with at least one friend, so the bully is less likely to approach you. And if you have an older friend, or even an older sibling you can walk with, that will also scare the bully off.\\nUnfortunately, bullies love to prey on people who don't have many friends. If this is you, then know that you're not alone, and try to work on developing friendships with people, or at least getting to know a few acquaintances. Just having someone to sit with in the cafeteria or to walk with in the halls will make you less likely to get picked on.\\n1-3. Learn to stand up for yourself.\\nIf a bully comes up to you and says hurtful things, then your best bet is to exude confidence, stand tall, and to look that person firmly in the eye and say, \\\"Stop!\\\" or, \\\"Leave me alone.\\\" Just saying something simple and then moving on can show that you're not letting the bully get you down and that you're willing to stick up for yourself. This may make the bully think that you're not a good target because you're too strong.\\nOf course, you have to get a good read on the situation. If you feel like you're in a dangerous or threatening situation, then your best bet may really be to back off and get away from the bully as quickly as possible.\\nIf the bully keeps annoying you, and saying \\\"Stop!\\\" and standing proud isn't working out, you can try to outright ignore the bully. If you just walk by like you don't see him or her, acting like his or her words are having no effect on you, then the bully will be likely to get bored or to disengage pretty quickly. He or she won't see the point in bullying you if it's not getting a reaction out of you.\\n1-4. Stop living in fear\\nIf you go about your day, thinking about all of the ways that you can be bullied, from being tripped in the cafeteria to being laughed at in class, then you are going to spending your waking life being afraid of everything that can happen. Of course, it's best to be on your guard and to be prepared for anything when you're being bothered by a bully, but you should try visualizing a positive outcome when you think about any of the negative situations that can arise in a bully's presence.\\nIf you visualize positive results after confrontations with bullies, then you are more likely to achieve what you want.\\n1-5. Consider taking some self-defense classes\\nWhile you shouldn't start fighting a bully who comes up to you, and only resort to violence if you have no other option, taking a few self-defense classes, such as karate, can help you not only learn to defend yourself, but to gain the confidence you'll need to stand up to bullies. Just knowing that you could fight back when a bully is approaching you will make you much more confident when you face the bully, and you'll also have more confidence in your own strength.\\nIf self-defense classes aren't up your alley, you can also consider signing up for an after-school sport. Any sport can help you get into shape, and you may even make a few friends along the way.\\n1-6. Believe in yourself\\nIf you know who you are and have faith in yourself, then you will be less likely to be approached by a bully. You don't have to think you're the greatest person in the world, but always putting yourself first and knowing that your goals and needs are important can go a long way in helping you avoid bullies. If you think you are an interesting, thoughtful, and worthy person, then a bully will be much less likely to bring you down.\\nBullies don't like a challenge; they prey on the weak. If they see you and think, \\\"Hey, there's a guy who is pretty happy with himself,\\\" then they won't want to make the effort to try to make you feel bad. But if they think, \\\"There's a guy who is already miserable in his own body,\\\" then they'll be more likely to make a move.\\n1-7. Avoid the bully as much as you can\\nThis may sound like an obvious point, but one of the ways you can prevent being bullied is to simply avoid places where the bully is likely to be. Sit in a new spot of the cafeteria. Take a new path to class or a new path home. Do what you can to be away from that person as much as possible. Though you shouldn't change your whole life and schedule just to avoid this person, avoiding the bully will make him or her get bored and to stop making the effort to bother you.\\nThis is a good short-term strategy, though in the long run, you'll have to take stronger measures to prevent the bullying.\\n1-8. Don't stoop down to the bully's level.\\nIf the bully is mean to you, calls you names, or tries to humiliate you in public, of course it will be tempting to be mean to that person back, but if you really want to stop the bullying, then you can't stoop down to the bully's level. If you call him or her names back, try to fight unprovoked, or just engage in general meanness, then you'll be escalating the situation and making it worse for yourself.\\nThere's nothing more frustrating for a bully than a person who doesn't respond, call him names, or show that he cares at all. If you add fuel to the fire, then you're just giving the bully exactly what he wants.\\n1-9. Don't let the bully see that you care.\\nA bully's goal is to make you cry and to feel worthless. Sure, the things he says may be hurtful and may fill you with self-doubt, but you must never, ever let the bully see that anything he says has an effect on you. If he says something mean and you look visibly upset, then he'll only be encouraged to dole out more of the same. But if he calls you names and you shrug and act like you couldn't care less, then he will be much less likely to keep pestering you.\\nOf course, it can be hard to keep your emotions bottled up inside, especially if the bully is really hurting you. Just try to stay calm, breathe, count to ten, or do whatever you can to not let the words hurt you. If you need to cry, try to do it in privacy, and to at least maintain your cool while you're in the bully's presence.\\nThough it may sound hard, try not to let the bully's words get to you or make you think there's something wrong with you. Remember that the bully is a mean person who takes pleasure out of hurting people -- why would you think that anything he/she said was true?\\n1-10. Tell an adult or authority figure\\nMany people are afraid to tell adults, teachers, or other authority figures about bullying because they think it makes them look like a wimp and that it can make the bully more angry. If you really want to prevent bullying, though, then you can't be afraid to take these more drastic measures when they are necessary. If the bullying has gotten out of control, or even if you've had just one really horrible experience with a bully, it's never too soon to tell your parents, your teachers, or someone else at your school or in your community.\\nThe adult will have an idea of how to handle the situation. If the bullying is really out of hand, then you may even have to contact local law authorities, and the adult can be a big help in navigating the situation.\\n1-11. Don't ever blame yourself.\\nDon't ever think that it's your fault that you're being bullied because there's something wrong with you. Bullies are often cruel and irrational people who have low self-esteem and who try to make themselves feel better by belittling other people. They don't act rationally, and it's never your fault if a bully starts bothering you. Don't be hard on yourself and think that the situation could have been avoided if you looked or dressed differently. If you're being bullied, then it's important to be calm, to think positively, and to avoid blaming yourself if you want to get out of the situation as soon as possible.\\nIf you're down on yourself about being bullied, then this will make the bully even more likely to target you. Instead, you should think and act like you don't deserve to be treated this way.\\nYou may feel guilty about being bullied when you don't have enough support. If your own relatives stress your shortcomings and think you \\\"give them cause\\\" to be bullied, this also is a way of disguised bullying.\\n2. Preventing Cyberbullying\\n2-1. Don't respond.\\nIf a cyberbully is sending nasty comments to you, going around impersonating you, or just generally trying to upset you online, it can be easy to want to fight back and to tell that person to go away and to start calling that person a few names yourself. But the truth of the matter is, the more you engage with the bully, the more they will think that they're getting to you, and the more likely they'll be to keep bothering you.\\nYou can say something like \\\"Please leave me alone,\\\" but other than that, don't talk to the person.\\nYou can tell the person, \\\"I'm saving evidence of this conversation\\\" to encourage the person to stop bothering you. Beyond this, though, it's best to avoid talking to the bully at all.\\nJust as in real life, if the bully sees that he or she has the power to make you upset, he or she will be more likely to continue bothering you.\\n2-2. Block the bully.\\nWhether you're on Facebook chat, g-chat, or another form of instant messaging, block the bully from your account so you cannot receive any messages from them. You may also appear invisible to the bully, depending on which programs you are using. Once you block the bully from talking to you, he or she is likely to give up on trying to reach out to you.\\nBlocking sends a louder message than engaging with the bully. The bully will see that you're serious about wanting to be left alone.\\n2-3. Save the evidence.\\nIf the bully sends you hurtful chats, posts, or emails, don't delete the evidence. Save it in case you decide to contact your service provider or to talk to an adult or an administrator of your school. Having a written record of the bully's behavior will give you the proof you need to get the bully in trouble. Save it somewhere, print it out, and make sure the evidence is on hand when you need it. If you don't save any evidence, then it'll be your word against the bully's, and the bully is likely to deny having any online contact with you.\\nEven the act of saving and storing the evidence of the bullying will be empowering for you, even if you decide not to use it.\\n2-4. Create more private settings.\\nIf you want to make it less likely that you'll be bullied in the first place, you can also create higher privacy settings, whether you're using your Facebook, Twitter, or another online account. Limiting the access that people have to your photos and the things you post can help you avoid people who are just trolling your profile in order to find something to laugh at or be mean about.\\nThat said, you should also be careful about whom you accept as a friend on online networks. If you accept absolutely everyone who wants to be your Facebook friend without knowing very much about that person, then it's more likely that this person will end up making some unpleasant remarks.\\n2-5. Think about what you post.\\nOf course, it is never your fault if you are being bullied or cyberbullied. Still, you can think about which comments you post, and who is able to view them. If you post something very controversial or likely to offend a lot of people, then you may be opening yourself up to having people bully you about what you're saying. Though most bullying does not happen because of posted comments, if you want to be more safe than sorry, then you should avoid posting anything that is likely to anger a lot of people.\\n2-6. Report the bully to service providers.\\nIf a person is being offensive, vulgar, or just plain annoying to you online, then you can contact the service providers to get that person banned from the service. If you contact Facebook and report bullying, then the person will face the embarrassment of being booted from his or her Facebook account and will have to explain why. Reporting the person can show that you mean business and is likely to make him or her back off.\\n2-7. Report the bully to adults.\\nIf the cyberbullying is getting out of hand and the person is regularly bothering you with hurtful, mean, spiteful, and angry comments, then you can't keep ignoring it. If you feel like you've tried everything or that you can't face this alone, then it's time to talk to an adult or an authority figure at your school about the incident to stop the situation from happening.\\nIt's never too early to report bullying to adults, and you should never think that you're being cowardly for stepping forward. In fact, it takes real courage to stand up for yourself and to say something to prevent a situation from happening.\\nTips\\nImprove your posture. Walk with your head up and eyes straight forward. It makes you seem more confident, even if you aren't. Confident people can stand up for themselves, and bullies definitely don't want that.\\nAlways be cheerful, even if you're not from the inside, but don't bottle it up.\\nTry and ignore them, and show that it doesn't bother you. Sooner or later they won't care and leave you alone.\\nWarnings\\nYou don't have to respond to every ignorant thing someone says to you. Ignoring the person usually works, because if you don't react sometimes he or she will get bored.\\n\", \"简要回答\": \"Being the victim of bullying can make you feel terrible about yourself for no reason. If a bully approaches you and starts being mean, it's easy to doubt yourself or to give in to the bully's demands. But if you recognize your own self-worth, don't give in to the bully, and tell an adult when necessary, you can avoid being a victim of bullying and can stop dreading going to school. If you want to know how to stop being a victim of bullying and to start enjoying your life again, see Step 1 to get started.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Bullying in School\", \"步骤\": [{\"编号\": 1, \"标题\": \"Exude confidence\", \"描述\": \"Confidence is a bully's biggest enemy. If you want to prevent bullies from thinking that you're an easy target, then you can work on not only developing an inner confidence, but also on projecting confidence. Stand tall, make eye contact with people, look happy to be where you are, and avoid hunching over or looking at the ground. Look engaged and happy when you talk to other people, and walk to class with a purpose, not like you're dragging your feet. Though developing true confidence can take a long time, making the effort can put you on the path to being less likely to be bullied.\\nLook at yourself in the mirror. Check out your body language and make sure that it's open and positive.\\nWhile dressing to the nines may not help you feel confident, taking time with your appearance and showing that you care about how you look will make bullies less likely to bother you. Maintaining good hygiene will make you feel better about yourself, which will in turn raise your confidence.\"}, {\"编号\": 2, \"标题\": \"Gather support from your friends.\", \"描述\": \"If you have a group of friends or even just a friend or two, this is the time to get their support. You can tell them about what's happening and make sure to stick by them in any threatening situations. If you know when the bully is most likely to approach you, whether it's in the halls or on your walk home, then make sure you're not alone, but walking with at least one friend, so the bully is less likely to approach you. And if you have an older friend, or even an older sibling you can walk with, that will also scare the bully off.\\nUnfortunately, bullies love to prey on people who don't have many friends. If this is you, then know that you're not alone, and try to work on developing friendships with people, or at least getting to know a few acquaintances. Just having someone to sit with in the cafeteria or to walk with in the halls will make you less likely to get picked on.\"}, {\"编号\": 3, \"标题\": \"Learn to stand up for yourself.\", \"描述\": \"If a bully comes up to you and says hurtful things, then your best bet is to exude confidence, stand tall, and to look that person firmly in the eye and say, \\\"Stop!\\\" or, \\\"Leave me alone.\\\" Just saying something simple and then moving on can show that you're not letting the bully get you down and that you're willing to stick up for yourself. This may make the bully think that you're not a good target because you're too strong.\\nOf course, you have to get a good read on the situation. If you feel like you're in a dangerous or threatening situation, then your best bet may really be to back off and get away from the bully as quickly as possible.\\nIf the bully keeps annoying you, and saying \\\"Stop!\\\" and standing proud isn't working out, you can try to outright ignore the bully. If you just walk by like you don't see him or her, acting like his or her words are having no effect on you, then the bully will be likely to get bored or to disengage pretty quickly. He or she won't see the point in bullying you if it's not getting a reaction out of you.\"}, {\"编号\": 4, \"标题\": \"Stop living in fear\", \"描述\": \"If you go about your day, thinking about all of the ways that you can be bullied, from being tripped in the cafeteria to being laughed at in class, then you are going to spending your waking life being afraid of everything that can happen. Of course, it's best to be on your guard and to be prepared for anything when you're being bothered by a bully, but you should try visualizing a positive outcome when you think about any of the negative situations that can arise in a bully's presence.\\nIf you visualize positive results after confrontations with bullies, then you are more likely to achieve what you want.\"}, {\"编号\": 5, \"标题\": \"Consider taking some self-defense classes\", \"描述\": \"While you shouldn't start fighting a bully who comes up to you, and only resort to violence if you have no other option, taking a few self-defense classes, such as karate, can help you not only learn to defend yourself, but to gain the confidence you'll need to stand up to bullies. Just knowing that you could fight back when a bully is approaching you will make you much more confident when you face the bully, and you'll also have more confidence in your own strength.\\nIf self-defense classes aren't up your alley, you can also consider signing up for an after-school sport. Any sport can help you get into shape, and you may even make a few friends along the way.\"}, {\"编号\": 6, \"标题\": \"Believe in yourself\", \"描述\": \"If you know who you are and have faith in yourself, then you will be less likely to be approached by a bully. You don't have to think you're the greatest person in the world, but always putting yourself first and knowing that your goals and needs are important can go a long way in helping you avoid bullies. If you think you are an interesting, thoughtful, and worthy person, then a bully will be much less likely to bring you down.\\nBullies don't like a challenge; they prey on the weak. If they see you and think, \\\"Hey, there's a guy who is pretty happy with himself,\\\" then they won't want to make the effort to try to make you feel bad. But if they think, \\\"There's a guy who is already miserable in his own body,\\\" then they'll be more likely to make a move.\"}, {\"编号\": 7, \"标题\": \"Avoid the bully as much as you can\", \"描述\": \"This may sound like an obvious point, but one of the ways you can prevent being bullied is to simply avoid places where the bully is likely to be. Sit in a new spot of the cafeteria. Take a new path to class or a new path home. Do what you can to be away from that person as much as possible. Though you shouldn't change your whole life and schedule just to avoid this person, avoiding the bully will make him or her get bored and to stop making the effort to bother you.\\nThis is a good short-term strategy, though in the long run, you'll have to take stronger measures to prevent the bullying.\"}, {\"编号\": 8, \"标题\": \"Don't stoop down to the bully's level.\", \"描述\": \"If the bully is mean to you, calls you names, or tries to humiliate you in public, of course it will be tempting to be mean to that person back, but if you really want to stop the bullying, then you can't stoop down to the bully's level. If you call him or her names back, try to fight unprovoked, or just engage in general meanness, then you'll be escalating the situation and making it worse for yourself.\\nThere's nothing more frustrating for a bully than a person who doesn't respond, call him names, or show that he cares at all. If you add fuel to the fire, then you're just giving the bully exactly what he wants.\"}, {\"编号\": 9, \"标题\": \"Don't let the bully see that you care.\", \"描述\": \"A bully's goal is to make you cry and to feel worthless. Sure, the things he says may be hurtful and may fill you with self-doubt, but you must never, ever let the bully see that anything he says has an effect on you. If he says something mean and you look visibly upset, then he'll only be encouraged to dole out more of the same. But if he calls you names and you shrug and act like you couldn't care less, then he will be much less likely to keep pestering you.\\nOf course, it can be hard to keep your emotions bottled up inside, especially if the bully is really hurting you. Just try to stay calm, breathe, count to ten, or do whatever you can to not let the words hurt you. If you need to cry, try to do it in privacy, and to at least maintain your cool while you're in the bully's presence.\\nThough it may sound hard, try not to let the bully's words get to you or make you think there's something wrong with you. Remember that the bully is a mean person who takes pleasure out of hurting people -- why would you think that anything he/she said was true?\"}, {\"编号\": 10, \"标题\": \"Tell an adult or authority figure\", \"描述\": \"Many people are afraid to tell adults, teachers, or other authority figures about bullying because they think it makes them look like a wimp and that it can make the bully more angry. If you really want to prevent bullying, though, then you can't be afraid to take these more drastic measures when they are necessary. If the bullying has gotten out of control, or even if you've had just one really horrible experience with a bully, it's never too soon to tell your parents, your teachers, or someone else at your school or in your community.\\nThe adult will have an idea of how to handle the situation. If the bullying is really out of hand, then you may even have to contact local law authorities, and the adult can be a big help in navigating the situation.\"}, {\"编号\": 11, \"标题\": \"Don't ever blame yourself.\", \"描述\": \"Don't ever think that it's your fault that you're being bullied because there's something wrong with you. Bullies are often cruel and irrational people who have low self-esteem and who try to make themselves feel better by belittling other people. They don't act rationally, and it's never your fault if a bully starts bothering you. Don't be hard on yourself and think that the situation could have been avoided if you looked or dressed differently. If you're being bullied, then it's important to be calm, to think positively, and to avoid blaming yourself if you want to get out of the situation as soon as possible.\\nIf you're down on yourself about being bullied, then this will make the bully even more likely to target you. Instead, you should think and act like you don't deserve to be treated this way.\\nYou may feel guilty about being bullied when you don't have enough support. If your own relatives stress your shortcomings and think you \\\"give them cause\\\" to be bullied, this also is a way of disguised bullying.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Cyberbullying\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't respond.\", \"描述\": \"If a cyberbully is sending nasty comments to you, going around impersonating you, or just generally trying to upset you online, it can be easy to want to fight back and to tell that person to go away and to start calling that person a few names yourself. But the truth of the matter is, the more you engage with the bully, the more they will think that they're getting to you, and the more likely they'll be to keep bothering you.\\nYou can say something like \\\"Please leave me alone,\\\" but other than that, don't talk to the person.\\nYou can tell the person, \\\"I'm saving evidence of this conversation\\\" to encourage the person to stop bothering you. Beyond this, though, it's best to avoid talking to the bully at all.\\nJust as in real life, if the bully sees that he or she has the power to make you upset, he or she will be more likely to continue bothering you.\"}, {\"编号\": 2, \"标题\": \"Block the bully.\", \"描述\": \"Whether you're on Facebook chat, g-chat, or another form of instant messaging, block the bully from your account so you cannot receive any messages from them. You may also appear invisible to the bully, depending on which programs you are using. Once you block the bully from talking to you, he or she is likely to give up on trying to reach out to you.\\nBlocking sends a louder message than engaging with the bully. The bully will see that you're serious about wanting to be left alone.\"}, {\"编号\": 3, \"标题\": \"Save the evidence.\", \"描述\": \"If the bully sends you hurtful chats, posts, or emails, don't delete the evidence. Save it in case you decide to contact your service provider or to talk to an adult or an administrator of your school. Having a written record of the bully's behavior will give you the proof you need to get the bully in trouble. Save it somewhere, print it out, and make sure the evidence is on hand when you need it. If you don't save any evidence, then it'll be your word against the bully's, and the bully is likely to deny having any online contact with you.\\nEven the act of saving and storing the evidence of the bullying will be empowering for you, even if you decide not to use it.\"}, {\"编号\": 4, \"标题\": \"Create more private settings.\", \"描述\": \"If you want to make it less likely that you'll be bullied in the first place, you can also create higher privacy settings, whether you're using your Facebook, Twitter, or another online account. Limiting the access that people have to your photos and the things you post can help you avoid people who are just trolling your profile in order to find something to laugh at or be mean about.\\nThat said, you should also be careful about whom you accept as a friend on online networks. If you accept absolutely everyone who wants to be your Facebook friend without knowing very much about that person, then it's more likely that this person will end up making some unpleasant remarks.\"}, {\"编号\": 5, \"标题\": \"Think about what you post.\", \"描述\": \"Of course, it is never your fault if you are being bullied or cyberbullied. Still, you can think about which comments you post, and who is able to view them. If you post something very controversial or likely to offend a lot of people, then you may be opening yourself up to having people bully you about what you're saying. Though most bullying does not happen because of posted comments, if you want to be more safe than sorry, then you should avoid posting anything that is likely to anger a lot of people.\"}, {\"编号\": 6, \"标题\": \"Report the bully to service providers.\", \"描述\": \"If a person is being offensive, vulgar, or just plain annoying to you online, then you can contact the service providers to get that person banned from the service. If you contact Facebook and report bullying, then the person will face the embarrassment of being booted from his or her Facebook account and will have to explain why. Reporting the person can show that you mean business and is likely to make him or her back off.\"}, {\"编号\": 7, \"标题\": \"Report the bully to adults.\", \"描述\": \"If the cyberbullying is getting out of hand and the person is regularly bothering you with hurtful, mean, spiteful, and angry comments, then you can't keep ignoring it. If you feel like you've tried everything or that you can't face this alone, then it's time to talk to an adult or an authority figure at your school about the incident to stop the situation from happening.\\nIt's never too early to report bullying to adults, and you should never think that you're being cowardly for stepping forward. In fact, it takes real courage to stand up for yourself and to say something to prevent a situation from happening.\"}], \"小提示\": [\"Improve your posture. Walk with your head up and eyes straight forward. It makes you seem more confident, even if you aren't. Confident people can stand up for themselves, and bullies definitely don't want that.\\n\", \"Always be cheerful, even if you're not from the inside, but don't bottle it up.\\n\", \"Try and ignore them, and show that it doesn't bother you. Sooner or later they won't care and leave you alone.\\n\"], \"注意事项\": [\"You don't have to respond to every ignorant thing someone says to you. Ignoring the person usually works, because if you don't react sometimes he or she will get bored.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,934 | How to Avoid Being a Victim of Terrorism | 1. Ensuring Personal Safety
1-1. Check the terror warnings before traveling.
Your national government’s department of state should provide a list of locations that are dangerous for traveling due to a high risk of terror incidents. Consult the appropriate department’s site before making travel arrangements.
If you do not have internet access, ask your local embassy or police station to provide a list of terror warnings.
You can also learn about terror threats by watching the news. Follow media reports about the country or countries you’ll be traveling to.
1-2. Dress so as not to attract attention to yourself.
If you have lots of tattoos, dress so as to cover them, especially if you’re in a relatively conservative nation. Avoid wearing bright colors or flashy clothing. If you’re traveling, adopt the normal dress of the place you’re traveling to. Try to blend into the general population.
In most areas of the world, you can get away with wearing t-shirts and jeans. In many other areas, however, the local standards of dress are quite unique. Wherever you are, try to be as uninteresting in your dress as possible.
1-3. Avoid anything that could indicate your country of origin.
Do not wear shirts or hats emblazoned with your national flag. Terrorists could use that to identify and target you as someone belonging to a particular nation. Additionally, do not attach keychains, buttons, stickers, or patches bearing your national flag to your clothing, backpack, or suitcase.
1-4. Don’t wear religious clothing.
If you encounter terrorists who target people of a particular religion, you could become a victim of terrorism. Wearing crucifixes, yarmulkes, or other religious garb could cause terrorists to target you.
1-5. Identify safe havens you can retreat to in the event of a terror attack.
Obtain a map of your local area. Mark all the police stations, hotels, and hospitals on the map. Circle the ones that are closest to you or to the locations you know you will be visiting regularly or in the near future. Carry this map with you and head to the safe havens you marked out in the event of a terrorist incident.
Before traveling, obtain a map of the area you’ll be traveling to and identify safe havens in the same way you did with the map of your local area.
1-6. Schedule the most direct flight path to your destination.
Some of history's largest terror attacks have taken place on airplanes or at airports. While security and screening for terrorist might be good in your nation, it might be weaker in other nations. Fly directly from your nation to your destination to stay safe.
If you can't go to your destination directly, schedule a flight that lands only at airports with the lowest risk of being targeted by terrorists.
1-7. Go to the most secure area of the airport.
There are two parts of the airport, the secured area beyond the security checkpoint and metal detectors, and the area before the security checkpoint. When you arrive at the airport, you will be in the unsecured area. Do not linger there. Instead, check your luggage and pass through airport security as quickly as possible.
1-8. Choose your own taxi.
Don’t allow hotel staff or anyone else to select a taxi for you. If you do, it’s possible that you won’t actually be getting in a taxi, but a car driven by a terrorist. Vary the taxi stand you use to get around town. Only get into cabs that are clearly marked as such. Ensure the photo in the front and/or rear ID panel matches the face of the cab driver. When entering a cab look for a:
Certificate license with expiration date displayed
Cab number
Cab company name and information
Valid plates and registration sticker
1-9. Don’t share information with strangers.
To avoid being a victim of terrorism, keep your personal information and itinerary to yourself. When you do share information with friends who you trust, do so in a private space and be wary of anyone listening in.
This includes religious information. Do not tell strangers what your faith is, as terrorists often target people of particular religious background.
Racial information and citizenship should also be kept confidential. Some terrorists target only individuals of a specific race or individuals who hail from nations they consider to be enemies of their own country.
1-10. Avoid tourist hotspots and busy areas.
Large public events and gatherings are common sites for terror incidents. For instance, concerts and nightclubs are often targeted by terrorists because of their high civilian populations. Areas that are quiet and rural are unlikely to be targeted by terrorists.
Other areas to avoid include government buildings and locations that are symbolic of a nation’s economic or political might.
Keep your wits about you when in public, and if you get a bad feeling about someone or something you see, don’t hesitate to report it.
1-11. Use caution around religious holidays.
Many religiously-motivated terrorists schedule large attacks to coincide with their religious holidays. Exercise extra vigilance during these times and avoid public areas.
1-12. Keep your phone handy.
Charge your phone regularly. Program the number for local emergency services into your phone. If you see or notice anything suspicious, or if you witness a terror attack, use your phone to contact the authorities.
2. Recognizing and Reporting Suspicious Activity
2-1. Keep an eye out for suspicious items.
Abandoned backpacks, briefcases, or other bags could harbor bombs. Report any such items to airport security immediately and leave the area.
2-2. Be on the lookout for people using surveillance.
Anyone who uses video recording, audio recording, or anyone who seems to be monitoring you (or others) might be a terrorist or colluding with terrorists. For the same reason, anyone taking notes and/or taking pictures of public spaces or strangers should be reported to the authorities.
2-3. Report anyone who is heavily armed.
If you see anyone planting explosives, they could be a terrorist. Additionally, anyone walking around openly with guns, knives, or other weapons, might be a terrorist. Should you see anyone who is heavily armed, contact the authorities.
2-4. Contact the authorities if someone is attempting to illegally access utility locations.
Infrastructure locations like nuclear, electrical, telecommunications, water, or petroleum plants could be targeted by terrorists. If you see suspicious activity in or around these areas (for instance, someone loitering about outside who is waiting to gain access when others exit), let the authorities know.
2-5. Look out for shifty people.
Terrorists engaged in a terror plot might act nervously. They might, for instance, speak too quickly, be sweating even in mild weather, and look out of place or nervous in a busy public space.
2-6. Pay attention to how people are dressed.
Terrorists might conceal weapons or bombs beneath bulky clothing. If someone is wearing clothing that is obviously inappropriate relative to the season (for instance, someone wearing a bulky sweater in summer), they might be a terrorist. Report them immediately.
2-7. Report potential terrorists to the authorities.
If you notice any signs of suspicious activity, contact the authorities. Typically, this will mean contacting the police, though if you live in an occupied area or warzone, it might be soldiers or peacekeepers. If the authorities seem unable or unwilling to help and you are traveling abroad, contact your nearest national embassy or consulate.
3. Reacting Mid-attack
3-1. Escape if possible.
If a bomb explodes nearby and you are uninjured, head away from the site of the explosion. If a terrorist or group of terrorists is shooting into a crowd, look for an exit. If you can get to the exit without exposing yourself to greater danger, do so and keep running until you are far from the site of the terror incident.
3-2. Hide if you cannot run.
If you don’t believe it is possible to escape from the terrorists, hide behind a large counter or beneath a table. Alternately, seek shelter in a secure room and lock the door. Look for areas that are reinforced with brick or other sturdy materials.
Turn your phone off or on vibrate.
3-3. Lie flat on the floor.
If you can neither escape nor hide without exposing yourself to danger, rest on your stomach and play dead. Be very still and do not move. Do not attempt to help rescuers and do not pick up any weapons.
If an opportunity presents itself, escape or hide.
Tips
From 1975 to 2015, the annual chance that an American would die in a terrorist attack by a foreign-born terrorist was 1 in 3,609,709.[23]
X
Research source
The odds of dying from a terror attack in France is less than two ten-thousandths of one percent.[24]
X
Research source
Beyond being aware of your surroundings, there’s really not much else you can do to avoid being a victim of terrorism. Live your life, try not to alter your lifestyle, and talk to the local authorities if you are worried.
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Ensuring Personal Safety\\n1-1. Check the terror warnings before traveling.\\nYour national government’s department of state should provide a list of locations that are dangerous for traveling due to a high risk of terror incidents. Consult the appropriate department’s site before making travel arrangements.\\nIf you do not have internet access, ask your local embassy or police station to provide a list of terror warnings.\\nYou can also learn about terror threats by watching the news. Follow media reports about the country or countries you’ll be traveling to.\\n1-2. Dress so as not to attract attention to yourself.\\nIf you have lots of tattoos, dress so as to cover them, especially if you’re in a relatively conservative nation. Avoid wearing bright colors or flashy clothing. If you’re traveling, adopt the normal dress of the place you’re traveling to. Try to blend into the general population.\\nIn most areas of the world, you can get away with wearing t-shirts and jeans. In many other areas, however, the local standards of dress are quite unique. Wherever you are, try to be as uninteresting in your dress as possible.\\n1-3. Avoid anything that could indicate your country of origin.\\nDo not wear shirts or hats emblazoned with your national flag. Terrorists could use that to identify and target you as someone belonging to a particular nation. Additionally, do not attach keychains, buttons, stickers, or patches bearing your national flag to your clothing, backpack, or suitcase.\\n1-4. Don’t wear religious clothing.\\nIf you encounter terrorists who target people of a particular religion, you could become a victim of terrorism. Wearing crucifixes, yarmulkes, or other religious garb could cause terrorists to target you.\\n1-5. Identify safe havens you can retreat to in the event of a terror attack.\\nObtain a map of your local area. Mark all the police stations, hotels, and hospitals on the map. Circle the ones that are closest to you or to the locations you know you will be visiting regularly or in the near future. Carry this map with you and head to the safe havens you marked out in the event of a terrorist incident.\\nBefore traveling, obtain a map of the area you’ll be traveling to and identify safe havens in the same way you did with the map of your local area.\\n1-6. Schedule the most direct flight path to your destination.\\nSome of history's largest terror attacks have taken place on airplanes or at airports. While security and screening for terrorist might be good in your nation, it might be weaker in other nations. Fly directly from your nation to your destination to stay safe.\\nIf you can't go to your destination directly, schedule a flight that lands only at airports with the lowest risk of being targeted by terrorists.\\n1-7. Go to the most secure area of the airport.\\nThere are two parts of the airport, the secured area beyond the security checkpoint and metal detectors, and the area before the security checkpoint. When you arrive at the airport, you will be in the unsecured area. Do not linger there. Instead, check your luggage and pass through airport security as quickly as possible.\\n1-8. Choose your own taxi.\\nDon’t allow hotel staff or anyone else to select a taxi for you. If you do, it’s possible that you won’t actually be getting in a taxi, but a car driven by a terrorist. Vary the taxi stand you use to get around town. Only get into cabs that are clearly marked as such. Ensure the photo in the front and/or rear ID panel matches the face of the cab driver. When entering a cab look for a:\\nCertificate license with expiration date displayed\\nCab number\\nCab company name and information\\nValid plates and registration sticker\\n1-9. Don’t share information with strangers.\\nTo avoid being a victim of terrorism, keep your personal information and itinerary to yourself. When you do share information with friends who you trust, do so in a private space and be wary of anyone listening in.\\nThis includes religious information. Do not tell strangers what your faith is, as terrorists often target people of particular religious background.\\nRacial information and citizenship should also be kept confidential. Some terrorists target only individuals of a specific race or individuals who hail from nations they consider to be enemies of their own country.\\n1-10. Avoid tourist hotspots and busy areas.\\nLarge public events and gatherings are common sites for terror incidents. For instance, concerts and nightclubs are often targeted by terrorists because of their high civilian populations. Areas that are quiet and rural are unlikely to be targeted by terrorists.\\nOther areas to avoid include government buildings and locations that are symbolic of a nation’s economic or political might.\\nKeep your wits about you when in public, and if you get a bad feeling about someone or something you see, don’t hesitate to report it.\\n1-11. Use caution around religious holidays.\\nMany religiously-motivated terrorists schedule large attacks to coincide with their religious holidays. Exercise extra vigilance during these times and avoid public areas.\\n1-12. Keep your phone handy.\\nCharge your phone regularly. Program the number for local emergency services into your phone. If you see or notice anything suspicious, or if you witness a terror attack, use your phone to contact the authorities.\\n2. Recognizing and Reporting Suspicious Activity\\n2-1. Keep an eye out for suspicious items.\\nAbandoned backpacks, briefcases, or other bags could harbor bombs. Report any such items to airport security immediately and leave the area.\\n2-2. Be on the lookout for people using surveillance.\\nAnyone who uses video recording, audio recording, or anyone who seems to be monitoring you (or others) might be a terrorist or colluding with terrorists. For the same reason, anyone taking notes and/or taking pictures of public spaces or strangers should be reported to the authorities.\\n2-3. Report anyone who is heavily armed.\\nIf you see anyone planting explosives, they could be a terrorist. Additionally, anyone walking around openly with guns, knives, or other weapons, might be a terrorist. Should you see anyone who is heavily armed, contact the authorities.\\n2-4. Contact the authorities if someone is attempting to illegally access utility locations.\\nInfrastructure locations like nuclear, electrical, telecommunications, water, or petroleum plants could be targeted by terrorists. If you see suspicious activity in or around these areas (for instance, someone loitering about outside who is waiting to gain access when others exit), let the authorities know.\\n2-5. Look out for shifty people.\\nTerrorists engaged in a terror plot might act nervously. They might, for instance, speak too quickly, be sweating even in mild weather, and look out of place or nervous in a busy public space.\\n2-6. Pay attention to how people are dressed.\\nTerrorists might conceal weapons or bombs beneath bulky clothing. If someone is wearing clothing that is obviously inappropriate relative to the season (for instance, someone wearing a bulky sweater in summer), they might be a terrorist. Report them immediately.\\n2-7. Report potential terrorists to the authorities.\\nIf you notice any signs of suspicious activity, contact the authorities. Typically, this will mean contacting the police, though if you live in an occupied area or warzone, it might be soldiers or peacekeepers. If the authorities seem unable or unwilling to help and you are traveling abroad, contact your nearest national embassy or consulate.\\n3. Reacting Mid-attack\\n3-1. Escape if possible.\\nIf a bomb explodes nearby and you are uninjured, head away from the site of the explosion. If a terrorist or group of terrorists is shooting into a crowd, look for an exit. If you can get to the exit without exposing yourself to greater danger, do so and keep running until you are far from the site of the terror incident.\\n3-2. Hide if you cannot run.\\nIf you don’t believe it is possible to escape from the terrorists, hide behind a large counter or beneath a table. Alternately, seek shelter in a secure room and lock the door. Look for areas that are reinforced with brick or other sturdy materials.\\nTurn your phone off or on vibrate.\\n3-3. Lie flat on the floor.\\nIf you can neither escape nor hide without exposing yourself to danger, rest on your stomach and play dead. Be very still and do not move. Do not attempt to help rescuers and do not pick up any weapons.\\nIf an opportunity presents itself, escape or hide.\\nTips\\nFrom 1975 to 2015, the annual chance that an American would die in a terrorist attack by a foreign-born terrorist was 1 in 3,609,709.[23]\\nX\\nResearch source\\nThe odds of dying from a terror attack in France is less than two ten-thousandths of one percent.[24]\\nX\\nResearch source\\nBeyond being aware of your surroundings, there’s really not much else you can do to avoid being a victim of terrorism. Live your life, try not to alter your lifestyle, and talk to the local authorities if you are worried.\\n\", \"简要回答\": \"It’s unlikely that you or anyone you know will be a victim of a terrorist attack. However, if you are traveling to a conflict zone, doing some research beforehand can help you avoid being a victim of terrorism. Other strategies can help you both abroad and in your own country. For example, avoid public events and areas that are popular with tourists, and exercise extra caution during religious holidays. Always keep your phone handy and identify nearby safe havens like hospitals, hotels, and police stations. Remember, the likelihood of being a victim of a terror attack is vanishingly small.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Ensuring Personal Safety\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check the terror warnings before traveling.\", \"描述\": \"Your national government’s department of state should provide a list of locations that are dangerous for traveling due to a high risk of terror incidents. Consult the appropriate department’s site before making travel arrangements.\\nIf you do not have internet access, ask your local embassy or police station to provide a list of terror warnings.\\nYou can also learn about terror threats by watching the news. Follow media reports about the country or countries you’ll be traveling to.\"}, {\"编号\": 2, \"标题\": \"Dress so as not to attract attention to yourself.\", \"描述\": \"If you have lots of tattoos, dress so as to cover them, especially if you’re in a relatively conservative nation. Avoid wearing bright colors or flashy clothing. If you’re traveling, adopt the normal dress of the place you’re traveling to. Try to blend into the general population.\\nIn most areas of the world, you can get away with wearing t-shirts and jeans. In many other areas, however, the local standards of dress are quite unique. Wherever you are, try to be as uninteresting in your dress as possible.\"}, {\"编号\": 3, \"标题\": \"Avoid anything that could indicate your country of origin.\", \"描述\": \"Do not wear shirts or hats emblazoned with your national flag. Terrorists could use that to identify and target you as someone belonging to a particular nation. Additionally, do not attach keychains, buttons, stickers, or patches bearing your national flag to your clothing, backpack, or suitcase.\"}, {\"编号\": 4, \"标题\": \"Don’t wear religious clothing.\", \"描述\": \"If you encounter terrorists who target people of a particular religion, you could become a victim of terrorism. Wearing crucifixes, yarmulkes, or other religious garb could cause terrorists to target you.\"}, {\"编号\": 5, \"标题\": \"Identify safe havens you can retreat to in the event of a terror attack.\", \"描述\": \"Obtain a map of your local area. Mark all the police stations, hotels, and hospitals on the map. Circle the ones that are closest to you or to the locations you know you will be visiting regularly or in the near future. Carry this map with you and head to the safe havens you marked out in the event of a terrorist incident.\\nBefore traveling, obtain a map of the area you’ll be traveling to and identify safe havens in the same way you did with the map of your local area.\"}, {\"编号\": 6, \"标题\": \"Schedule the most direct flight path to your destination.\", \"描述\": \"Some of history's largest terror attacks have taken place on airplanes or at airports. While security and screening for terrorist might be good in your nation, it might be weaker in other nations. Fly directly from your nation to your destination to stay safe.\\nIf you can't go to your destination directly, schedule a flight that lands only at airports with the lowest risk of being targeted by terrorists.\"}, {\"编号\": 7, \"标题\": \"Go to the most secure area of the airport.\", \"描述\": \"There are two parts of the airport, the secured area beyond the security checkpoint and metal detectors, and the area before the security checkpoint. When you arrive at the airport, you will be in the unsecured area. Do not linger there. Instead, check your luggage and pass through airport security as quickly as possible.\"}, {\"编号\": 8, \"标题\": \"Choose your own taxi.\", \"描述\": \"Don’t allow hotel staff or anyone else to select a taxi for you. If you do, it’s possible that you won’t actually be getting in a taxi, but a car driven by a terrorist. Vary the taxi stand you use to get around town. Only get into cabs that are clearly marked as such. Ensure the photo in the front and/or rear ID panel matches the face of the cab driver. When entering a cab look for a:\\nCertificate license with expiration date displayed\\nCab number\\nCab company name and information\\nValid plates and registration sticker\"}, {\"编号\": 9, \"标题\": \"Don’t share information with strangers.\", \"描述\": \"To avoid being a victim of terrorism, keep your personal information and itinerary to yourself. When you do share information with friends who you trust, do so in a private space and be wary of anyone listening in.\\nThis includes religious information. Do not tell strangers what your faith is, as terrorists often target people of particular religious background.\\nRacial information and citizenship should also be kept confidential. Some terrorists target only individuals of a specific race or individuals who hail from nations they consider to be enemies of their own country.\"}, {\"编号\": 10, \"标题\": \"Avoid tourist hotspots and busy areas.\", \"描述\": \"Large public events and gatherings are common sites for terror incidents. For instance, concerts and nightclubs are often targeted by terrorists because of their high civilian populations. Areas that are quiet and rural are unlikely to be targeted by terrorists.\\nOther areas to avoid include government buildings and locations that are symbolic of a nation’s economic or political might.\\nKeep your wits about you when in public, and if you get a bad feeling about someone or something you see, don’t hesitate to report it.\"}, {\"编号\": 11, \"标题\": \"Use caution around religious holidays.\", \"描述\": \"Many religiously-motivated terrorists schedule large attacks to coincide with their religious holidays. Exercise extra vigilance during these times and avoid public areas.\"}, {\"编号\": 12, \"标题\": \"Keep your phone handy.\", \"描述\": \"Charge your phone regularly. Program the number for local emergency services into your phone. If you see or notice anything suspicious, or if you witness a terror attack, use your phone to contact the authorities.\"}]}, {\"编号\": 2, \"标题\": \"Recognizing and Reporting Suspicious Activity\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep an eye out for suspicious items.\", \"描述\": \"Abandoned backpacks, briefcases, or other bags could harbor bombs. Report any such items to airport security immediately and leave the area.\"}, {\"编号\": 2, \"标题\": \"Be on the lookout for people using surveillance.\", \"描述\": \"Anyone who uses video recording, audio recording, or anyone who seems to be monitoring you (or others) might be a terrorist or colluding with terrorists. For the same reason, anyone taking notes and/or taking pictures of public spaces or strangers should be reported to the authorities.\"}, {\"编号\": 3, \"标题\": \"Report anyone who is heavily armed.\", \"描述\": \"If you see anyone planting explosives, they could be a terrorist. Additionally, anyone walking around openly with guns, knives, or other weapons, might be a terrorist. Should you see anyone who is heavily armed, contact the authorities.\"}, {\"编号\": 4, \"标题\": \"Contact the authorities if someone is attempting to illegally access utility locations.\", \"描述\": \"Infrastructure locations like nuclear, electrical, telecommunications, water, or petroleum plants could be targeted by terrorists. If you see suspicious activity in or around these areas (for instance, someone loitering about outside who is waiting to gain access when others exit), let the authorities know.\"}, {\"编号\": 5, \"标题\": \"Look out for shifty people.\", \"描述\": \"Terrorists engaged in a terror plot might act nervously. They might, for instance, speak too quickly, be sweating even in mild weather, and look out of place or nervous in a busy public space.\"}, {\"编号\": 6, \"标题\": \"Pay attention to how people are dressed.\", \"描述\": \"Terrorists might conceal weapons or bombs beneath bulky clothing. If someone is wearing clothing that is obviously inappropriate relative to the season (for instance, someone wearing a bulky sweater in summer), they might be a terrorist. Report them immediately.\"}, {\"编号\": 7, \"标题\": \"Report potential terrorists to the authorities.\", \"描述\": \"If you notice any signs of suspicious activity, contact the authorities. Typically, this will mean contacting the police, though if you live in an occupied area or warzone, it might be soldiers or peacekeepers. If the authorities seem unable or unwilling to help and you are traveling abroad, contact your nearest national embassy or consulate.\"}]}, {\"编号\": 3, \"标题\": \"Reacting Mid-attack\", \"步骤\": [{\"编号\": 1, \"标题\": \"Escape if possible.\", \"描述\": \"If a bomb explodes nearby and you are uninjured, head away from the site of the explosion. If a terrorist or group of terrorists is shooting into a crowd, look for an exit. If you can get to the exit without exposing yourself to greater danger, do so and keep running until you are far from the site of the terror incident.\"}, {\"编号\": 2, \"标题\": \"Hide if you cannot run.\", \"描述\": \"If you don’t believe it is possible to escape from the terrorists, hide behind a large counter or beneath a table. Alternately, seek shelter in a secure room and lock the door. Look for areas that are reinforced with brick or other sturdy materials.\\nTurn your phone off or on vibrate.\"}, {\"编号\": 3, \"标题\": \"Lie flat on the floor.\", \"描述\": \"If you can neither escape nor hide without exposing yourself to danger, rest on your stomach and play dead. Be very still and do not move. Do not attempt to help rescuers and do not pick up any weapons.\\nIf an opportunity presents itself, escape or hide.\"}], \"小提示\": [\"From 1975 to 2015, the annual chance that an American would die in a terrorist attack by a foreign-born terrorist was 1 in 3,609,709.[23]\\nX\\nResearch source\\n\", \"The odds of dying from a terror attack in France is less than two ten-thousandths of one percent.[24]\\nX\\nResearch source\\n\", \"Beyond being aware of your surroundings, there’s really not much else you can do to avoid being a victim of terrorism. Live your life, try not to alter your lifestyle, and talk to the local authorities if you are worried.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,935 | How to Avoid Being a Victim of an Unfair Teacher | 1. Avoiding Confrontation
1-1. Ask former students about their experience.
Students who have interacted with this teacher before may be able to offer insight into the teacher's personality that could help you better navigate the class. They may also be able to offer coping strategies.
Be wary of the advice of students who have a bad reputation with most of their teachers.
Try and find out the types of things the teacher respects in a student.
1-2. Be on time for class.
Showing up late can really get on a teacher's nerves. If they have to stop teaching to wait for you to take your seat and settle in they may be tempted to make an example out of you. Try to aim for getting to class at least ten minutes early so you can find a seat and be ready with your notebook or laptop out when class officially begins.
1-3. Avoid behaviors that upset the teacher.
Some teachers might come out and tell you what some of their pet peeves are, but others you’ll have to be on the lookout for. If you see another student get scolded for something, take note and avoid that behavior if you can.
Don’t talk socially with friends during class.
Keep your cellphone on silent and tucked away in your book bag.
Don’t eat food during class.
1-4. Sit away from known troublemakers.
Try and find a seat in class that is near the middle but away from students you know tend to act out or do other things that draw the teachers attention. You'll avoid being lumped together with excessive talkers or chronic sleepers if you steer clear of sitting near them altogether.
2. Participating in Class
2-1. Learn the classroom rules and expectations.
Many teachers make their expectations clear at the beginning of the semester. Learning these quickly and adhering to them will give the teacher fewer reasons to pick on you.
Keep a copy of the syllabus with you during class as a reference.
Be sure to follow any special formatting rules they may have for homework assignments.
2-2. Look attentive.
Teachers want students to listen to their lessons. Looking interested and engaged shows them that you take your learning seriously.
Sit up straight at your desk.
Look up from your notebook to show you are paying attention.
2-3. Study for quizzes and tests.
Make sure you are setting aside enough time to prepare for exams in the teacher's class. Maintaining a good grade in the class will show the teacher you are invested.
2-4. Participate a moderate amount.
Make sure you are raising your hand and answering questions a couple of times per class to show you are interested. Don’t over do it. Some teachers can be just as put off by the teacher's pet as they can a slacker student.
3. Keeping The Peace
3-1. Stay cool.
It’s easy to lose your temper if you feel like you are being treated unfairly by a teacher. Before you react, take a deep breathe and count to ten. Try and give yourself enough time to weigh the situation in your mind and to calm your nerves. Lashing out at an unfair teacher will usually just get you in more trouble. Stay calm and react mindfully.
3-2. Let little things slide.
Pick your battles. Don’t let minor annoyances with the teacher get angry responses out of you. Things like a rude tone of voice can be hurtful, but might not be worth escalating into a bigger issue.
3-3. Try to see things from their point of view.
Teachers are just people. They may be having a bad day or dealing with particularly difficult personal problems. Ask yourself what might be going on in the teacher's life that would cause them to act this way. Are they really angry because you forgot to put your name on your assignment, or are they frustrated because their car got a flat tire and they were late to work that morning?
4. Confronting the Problem
4-1. Keep a list of the teacher's actions and words.
You'll want to make sure you are documenting anything that concerns you about the teachers behavior or classroom policies so that you have an accurate account you can present to an outside party if need be. Don't just rely on memory. Write down dates, specific incidents, parties involved etc. Be thorough.
4-2. Tell your parents you are having trouble with your teacher.
Hopefully, your parents will be able to reassure you and help you come up with a plan to solve the problem on your own. If not your parents may need to set up a meeting with the teacher.
Make sure your parents don’t go into the meeting angry.
You and your parents can decide if you need to be present for this meeting.
Ask your parents to call up a classmate’s parents to see if they are having similar trouble with the teacher.
4-3. Ask the teacher what you can do to be more successful in their class.
This puts the responsibility back on them. Some difficult teachers are trying to gain authority over the class. Asking them for advice shows that you see them as a respected authority figure.
"What types of things do you look for when grading homework assignments?"
"I'm really enjoying your class, I just want to make sure I'm getting the most out of it."
See if they offer extra credit opportunities.
Ask if they have suggestions for the best way to study for an upcoming test.
"Are there any supplemental texts you would suggest I take a look at to further my understanding of some of the material?"
4-4. Talk to a school counselor or administrator.
If you continue to feel unfairly treated by your teacher then you should take your concerns higher up. Ask for a meeting with the vice principle or Dean.
Try to separate the person from the issue. Don’t say I’m having trouble with Mr. A. Say you are having trouble in Mr. A’s class.
Avoid using derogatory language about the teacher.
Write a list of your concerns before the meeting.
Express your concerns in a clear and calm voice.
4-5. Confront the teacher.
Before you take the problem to an outside source, see if you can work it out one on one with the teacher. It is possible they aren’t aware you feel treated unfairly.
Choose an appropriate time to talk with your teacher. Either after class or at the beginning or end of the school day.
Don’t be aggressive or rude.
Tell them how you feel. "I'm sure it's not intentional, but sometimes I feel singled out in class in a way that makes me uncomfortable."
Be open minded to the teacher’s point of view. "I understand you have reasons for the way you do things."
If you find yourself getting upset, walk away until you have calmed down. "Do you mind if we take a break from our conversation? I'm feeling very overwhelmed and I need a minute to gather my thoughts."
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Avoiding Confrontation\\n1-1. Ask former students about their experience.\\nStudents who have interacted with this teacher before may be able to offer insight into the teacher's personality that could help you better navigate the class. They may also be able to offer coping strategies. \\nBe wary of the advice of students who have a bad reputation with most of their teachers.\\nTry and find out the types of things the teacher respects in a student.\\n1-2. Be on time for class.\\nShowing up late can really get on a teacher's nerves. If they have to stop teaching to wait for you to take your seat and settle in they may be tempted to make an example out of you. Try to aim for getting to class at least ten minutes early so you can find a seat and be ready with your notebook or laptop out when class officially begins.\\n1-3. Avoid behaviors that upset the teacher.\\nSome teachers might come out and tell you what some of their pet peeves are, but others you’ll have to be on the lookout for. If you see another student get scolded for something, take note and avoid that behavior if you can. \\nDon’t talk socially with friends during class.\\nKeep your cellphone on silent and tucked away in your book bag.\\nDon’t eat food during class.\\n1-4. Sit away from known troublemakers.\\nTry and find a seat in class that is near the middle but away from students you know tend to act out or do other things that draw the teachers attention. You'll avoid being lumped together with excessive talkers or chronic sleepers if you steer clear of sitting near them altogether.\\n2. Participating in Class\\n2-1. Learn the classroom rules and expectations.\\nMany teachers make their expectations clear at the beginning of the semester. Learning these quickly and adhering to them will give the teacher fewer reasons to pick on you. \\nKeep a copy of the syllabus with you during class as a reference.\\nBe sure to follow any special formatting rules they may have for homework assignments.\\n2-2. Look attentive.\\nTeachers want students to listen to their lessons. Looking interested and engaged shows them that you take your learning seriously.\\nSit up straight at your desk.\\nLook up from your notebook to show you are paying attention.\\n2-3. Study for quizzes and tests.\\nMake sure you are setting aside enough time to prepare for exams in the teacher's class. Maintaining a good grade in the class will show the teacher you are invested.\\n2-4. Participate a moderate amount.\\nMake sure you are raising your hand and answering questions a couple of times per class to show you are interested. Don’t over do it. Some teachers can be just as put off by the teacher's pet as they can a slacker student.\\n3. Keeping The Peace\\n3-1. Stay cool.\\nIt’s easy to lose your temper if you feel like you are being treated unfairly by a teacher. Before you react, take a deep breathe and count to ten. Try and give yourself enough time to weigh the situation in your mind and to calm your nerves. Lashing out at an unfair teacher will usually just get you in more trouble. Stay calm and react mindfully.\\n3-2. Let little things slide.\\nPick your battles. Don’t let minor annoyances with the teacher get angry responses out of you. Things like a rude tone of voice can be hurtful, but might not be worth escalating into a bigger issue.\\n3-3. Try to see things from their point of view.\\nTeachers are just people. They may be having a bad day or dealing with particularly difficult personal problems. Ask yourself what might be going on in the teacher's life that would cause them to act this way. Are they really angry because you forgot to put your name on your assignment, or are they frustrated because their car got a flat tire and they were late to work that morning?\\n4. Confronting the Problem\\n4-1. Keep a list of the teacher's actions and words.\\nYou'll want to make sure you are documenting anything that concerns you about the teachers behavior or classroom policies so that you have an accurate account you can present to an outside party if need be. Don't just rely on memory. Write down dates, specific incidents, parties involved etc. Be thorough.\\n4-2. Tell your parents you are having trouble with your teacher.\\nHopefully, your parents will be able to reassure you and help you come up with a plan to solve the problem on your own. If not your parents may need to set up a meeting with the teacher.\\nMake sure your parents don’t go into the meeting angry.\\nYou and your parents can decide if you need to be present for this meeting.\\nAsk your parents to call up a classmate’s parents to see if they are having similar trouble with the teacher.\\n4-3. Ask the teacher what you can do to be more successful in their class.\\nThis puts the responsibility back on them. Some difficult teachers are trying to gain authority over the class. Asking them for advice shows that you see them as a respected authority figure.\\n\\\"What types of things do you look for when grading homework assignments?\\\"\\n\\\"I'm really enjoying your class, I just want to make sure I'm getting the most out of it.\\\"\\nSee if they offer extra credit opportunities.\\nAsk if they have suggestions for the best way to study for an upcoming test.\\n\\\"Are there any supplemental texts you would suggest I take a look at to further my understanding of some of the material?\\\"\\n4-4. Talk to a school counselor or administrator.\\nIf you continue to feel unfairly treated by your teacher then you should take your concerns higher up. Ask for a meeting with the vice principle or Dean.\\nTry to separate the person from the issue. Don’t say I’m having trouble with Mr. A. Say you are having trouble in Mr. A’s class.\\nAvoid using derogatory language about the teacher.\\nWrite a list of your concerns before the meeting.\\nExpress your concerns in a clear and calm voice.\\n4-5. Confront the teacher.\\nBefore you take the problem to an outside source, see if you can work it out one on one with the teacher. It is possible they aren’t aware you feel treated unfairly.\\nChoose an appropriate time to talk with your teacher. Either after class or at the beginning or end of the school day.\\nDon’t be aggressive or rude.\\nTell them how you feel. \\\"I'm sure it's not intentional, but sometimes I feel singled out in class in a way that makes me uncomfortable.\\\"\\nBe open minded to the teacher’s point of view. \\\"I understand you have reasons for the way you do things.\\\"\\nIf you find yourself getting upset, walk away until you have calmed down. \\\"Do you mind if we take a break from our conversation? I'm feeling very overwhelmed and I need a minute to gather my thoughts.\\\"\\n\", \"简要回答\": \"A difficult teacher can make a semester challenging to survive. Teachers who put unfair demands on students or who use harsh sarcasm or other bullying techniques to enforce rules in their classroom can create an environment that feels toxic. It can become a tense and anxious situation. If you're in a situation such as this, keep reading for tips and ideas on how to cope and make it through the semester.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Confrontation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask former students about their experience.\", \"描述\": \"Students who have interacted with this teacher before may be able to offer insight into the teacher's personality that could help you better navigate the class. They may also be able to offer coping strategies. \\nBe wary of the advice of students who have a bad reputation with most of their teachers.\\nTry and find out the types of things the teacher respects in a student.\"}, {\"编号\": 2, \"标题\": \"Be on time for class.\", \"描述\": \"Showing up late can really get on a teacher's nerves. If they have to stop teaching to wait for you to take your seat and settle in they may be tempted to make an example out of you. Try to aim for getting to class at least ten minutes early so you can find a seat and be ready with your notebook or laptop out when class officially begins.\"}, {\"编号\": 3, \"标题\": \"Avoid behaviors that upset the teacher.\", \"描述\": \"Some teachers might come out and tell you what some of their pet peeves are, but others you’ll have to be on the lookout for. If you see another student get scolded for something, take note and avoid that behavior if you can. \\nDon’t talk socially with friends during class.\\nKeep your cellphone on silent and tucked away in your book bag.\\nDon’t eat food during class.\"}, {\"编号\": 4, \"标题\": \"Sit away from known troublemakers.\", \"描述\": \"Try and find a seat in class that is near the middle but away from students you know tend to act out or do other things that draw the teachers attention. You'll avoid being lumped together with excessive talkers or chronic sleepers if you steer clear of sitting near them altogether.\"}]}, {\"编号\": 2, \"标题\": \"Participating in Class\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn the classroom rules and expectations.\", \"描述\": \"Many teachers make their expectations clear at the beginning of the semester. Learning these quickly and adhering to them will give the teacher fewer reasons to pick on you. \\nKeep a copy of the syllabus with you during class as a reference.\\nBe sure to follow any special formatting rules they may have for homework assignments.\"}, {\"编号\": 2, \"标题\": \"Look attentive.\", \"描述\": \"Teachers want students to listen to their lessons. Looking interested and engaged shows them that you take your learning seriously.\\nSit up straight at your desk.\\nLook up from your notebook to show you are paying attention.\"}, {\"编号\": 3, \"标题\": \"Study for quizzes and tests.\", \"描述\": \"Make sure you are setting aside enough time to prepare for exams in the teacher's class. Maintaining a good grade in the class will show the teacher you are invested.\"}, {\"编号\": 4, \"标题\": \"Participate a moderate amount.\", \"描述\": \"Make sure you are raising your hand and answering questions a couple of times per class to show you are interested. Don’t over do it. Some teachers can be just as put off by the teacher's pet as they can a slacker student.\"}]}, {\"编号\": 3, \"标题\": \"Keeping The Peace\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay cool.\", \"描述\": \"It’s easy to lose your temper if you feel like you are being treated unfairly by a teacher. Before you react, take a deep breathe and count to ten. Try and give yourself enough time to weigh the situation in your mind and to calm your nerves. Lashing out at an unfair teacher will usually just get you in more trouble. Stay calm and react mindfully.\"}, {\"编号\": 2, \"标题\": \"Let little things slide.\", \"描述\": \"Pick your battles. Don’t let minor annoyances with the teacher get angry responses out of you. Things like a rude tone of voice can be hurtful, but might not be worth escalating into a bigger issue.\"}, {\"编号\": 3, \"标题\": \"Try to see things from their point of view.\", \"描述\": \"Teachers are just people. They may be having a bad day or dealing with particularly difficult personal problems. Ask yourself what might be going on in the teacher's life that would cause them to act this way. Are they really angry because you forgot to put your name on your assignment, or are they frustrated because their car got a flat tire and they were late to work that morning?\"}]}, {\"编号\": 4, \"标题\": \"Confronting the Problem\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep a list of the teacher's actions and words.\", \"描述\": \"You'll want to make sure you are documenting anything that concerns you about the teachers behavior or classroom policies so that you have an accurate account you can present to an outside party if need be. Don't just rely on memory. Write down dates, specific incidents, parties involved etc. Be thorough.\"}, {\"编号\": 2, \"标题\": \"Tell your parents you are having trouble with your teacher.\", \"描述\": \"Hopefully, your parents will be able to reassure you and help you come up with a plan to solve the problem on your own. If not your parents may need to set up a meeting with the teacher.\\nMake sure your parents don’t go into the meeting angry.\\nYou and your parents can decide if you need to be present for this meeting.\\nAsk your parents to call up a classmate’s parents to see if they are having similar trouble with the teacher.\"}, {\"编号\": 3, \"标题\": \"Ask the teacher what you can do to be more successful in their class.\", \"描述\": \"This puts the responsibility back on them. Some difficult teachers are trying to gain authority over the class. Asking them for advice shows that you see them as a respected authority figure.\\n\\\"What types of things do you look for when grading homework assignments?\\\"\\n\\\"I'm really enjoying your class, I just want to make sure I'm getting the most out of it.\\\"\\nSee if they offer extra credit opportunities.\\nAsk if they have suggestions for the best way to study for an upcoming test.\\n\\\"Are there any supplemental texts you would suggest I take a look at to further my understanding of some of the material?\\\"\"}, {\"编号\": 4, \"标题\": \"Talk to a school counselor or administrator.\", \"描述\": \"If you continue to feel unfairly treated by your teacher then you should take your concerns higher up. Ask for a meeting with the vice principle or Dean.\\nTry to separate the person from the issue. Don’t say I’m having trouble with Mr. A. Say you are having trouble in Mr. A’s class.\\nAvoid using derogatory language about the teacher.\\nWrite a list of your concerns before the meeting.\\nExpress your concerns in a clear and calm voice.\"}, {\"编号\": 5, \"标题\": \"Confront the teacher.\", \"描述\": \"Before you take the problem to an outside source, see if you can work it out one on one with the teacher. It is possible they aren’t aware you feel treated unfairly.\\nChoose an appropriate time to talk with your teacher. Either after class or at the beginning or end of the school day.\\nDon’t be aggressive or rude.\\nTell them how you feel. \\\"I'm sure it's not intentional, but sometimes I feel singled out in class in a way that makes me uncomfortable.\\\"\\nBe open minded to the teacher’s point of view. \\\"I understand you have reasons for the way you do things.\\\"\\nIf you find yourself getting upset, walk away until you have calmed down. \\\"Do you mind if we take a break from our conversation? I'm feeling very overwhelmed and I need a minute to gather my thoughts.\\\"\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,936 | How to Avoid Being an Annoying Texter | 1. Stopping Yourself from Texting Too Much
1-1. Take a break from your cellphone and take away its power.
Take a day and travel somewhere where a cell phone connection isn't readily available so texting might be a little hard. It's a great way to detox from your obsessive texting habits and to begin anew cold turkey.
Go on a local hike on the outskirts of your city, either alone or with a friend. A signal will be spotty so you'll have time to connect with yourself and prevent yourself from being so attached to your phone and checking who's contacting you or who hasn't every five minutes.
For a less dramatic route to a text detoxing, take the power from your cell by turning it off or placing it on airplane mode for 24 hours. This will take you off the map without traveling off the map.
1-2. Get physical.
There might be times where you find yourself looking at your phone or wanting to send another text to a person who hasn't sent one back to you yet. Take your mind off it completely by releasing your emotions through exercise that will release the endorphins feeding your text stress.
Engage in one of your favorite sports, but take things a step further by playing an active role in the game versus watching it on TV. Play a round of tennis or a game of basketball. Even if you're a lousy player, you will feel so much better with this distraction.
Take up a kickboxing class, a spin class, or a barre class. Not only will the benefit of endorphins being released still be there, but it will be joined by a sense of confidence for taking up a new skill.
1-3. Jumpstart a creative project.
Take your hands off of your phone and get busy using them to create something. Switch your focus from who is or isn't texting you and become mentally preoccupied with a Pinterest project that hadn't seen the light of day.
Work on DIY projects around the house to add one of a kind decor pieces to your space.
Take the time to pick up new skills on an instrument you've always been interested in playing.
1-4. Meet with your friends.
Sure, texting is a way to instantly reconnect with others, but it will never replace interacting in real time. Step away from technology and spend a day out with friends.
Strengthen relationships with in-person communication while shopping, going out for sushi, going to the movies, or going dancing at a club.
Make it a rule that no one is allowed to use their phones while you're hanging out. There's strength in numbers and you'll find it easier to get your mind off texting if everyone is too busy having a good time.
1-5. Put the phone down.
Using your phone at all times is not a necessity to life and treating your phone like it is one is the quickest way to annoy the people you're around. Practice self restraint with when and how you use your phone to text.
Texting people while you're in a social setting like class, a meeting, work, at lunch, or at dinner, is impolite to the company you're with at the time. Limit reading or responding to text messages to emergency situations or a family member calling.
Texting should be limited in environments where it'd be a nuisance to you or people around you too, i.e. do not text while at the movies.
1-6. Do not text while you drive.
Composing, reading, and/or sending a message while you drive should not be an aspect of driving. An alarming number of accidents happen every day because people think they can balance using their cell phones while they drive. It's a danger to you and anyone on the road.
The great thing about a text is that its very nature means that it isn't an urgent form of communication, so it can wait.
Do not use your cell phone while you're at a red light or traffic stop either. It takes your focus off of the road and can be annoying to other drivers who have places they want to go.
Utilize blue tooth and hands-off options if interacting with your cell phone is a must while you drive. If you don't have those things, cut it off completely or put it in a compartment in your car to avoid messing with it while you drive.
2. Becoming a Better Texter
2-1. Keep your abbreviations to a minimum.
Abbreviations are a great way to shorthand words to type your texts out faster. However, too many abbreviations can make messages borderline unreadable and the person receiving the text message may not understand you.
Some abbreviations (btw, fb, u, ur) are acceptable. Try to text longhand with only a couple of abbreviations in the mix. An example of this is: “Btw, what u r up to today?” The ratio of longhand words to abbreviations should always be much greater.
Refrain from using too many abbreviations in your text messages or a text could look like this: "nm jc @ ma hous what u wan do 2dai." If a person has to concentrate to decipher a message, consider making revisions to your abbreviation usage.
Do not abbreviate text messages sent to people you know in a professional sense. It's the quickest way to look unprofessional and immature.
2-2. Proofread your text before you hit “send”.
Texting is about quickness and efficiency, but not to the point of error. Even a small error can be a jarring read to the person receiving the text. Use autocorrect to help you finish sentences faster with proper spelling. Be sure to always proofread everything you text.
2-3. Have something to say if you start a conversation.
If you ask "what's up" and they say "not much, you?," tell them something funny that happened that day. Do not follow things up with “nothing” as an answer or a one-word response. The recipient will wonder why you texted them.
Don't text someone for the sake of texting them. People can tell when you're using them to bide your time over versus being genuinely interested in them and what they have going on. Be detailed and invested in your messages. Text with sincerity or not at all.
If you notice that the person you're texting is giving you one-word responses back, take it as a sign that they either don't have anything to talk about or they don't feel like talking. Text them another time.
2-4. Use punctuation, but do not over-use punctuation.
A question mark after a question or occasional exclamation mark is good. Many question marks are not. Do not use five question marks at the end of every (or any) sentence.
2-5. Ration how often you use emojis.
Sometimes people think it's cute to add ten winky faces or ten kissing faces after a brief text or in exchange for actual words; other people find it annoying. If you must, use an emoji for emphasis and use just one or two at any given time.
3. Practicing Proper Text Etiquette
3-1. Maintain an even text ratio.
A text ratio should always be even, meaning for every one text you receive, send one text back. If two were sent to you, you can send two back. However, never send more texts than you received and vice versa. It's the quickest way to seem desperate or needy.
3-2. Steer clear of overtexting.
There's nothing worse than opening your phone to see a plethora of text messages and all of them are longer than a paragraph. Practice self awareness if you notice your texts are a little long, edit them, and stop yourself from annoying people with this texting tendency.
Do not text someone you know multiple times everyday to ask about their life, unless you are really good friends. If you ask them "what's up?" or "what are you up to?" three times or more in a day, you're doing something wrong.
Texting is not a replacement for in person or phone conversations, so if there are a lot of details, save it for one of those two outlets versus a text. Important details can be lost that way.
3-3. Avoid texting emotionally charged interactions.
Never text someone while they are angry or upset or while you are angry or upset. Tone can be misunderstood which can prolong confrontation and negative emotions. Diffuse situations quicker by saving the conversation for later or picking up the phone to continue it.
3-4. Be mindful of the time.
Receiving a text from someone before noon is a little annoying, especially on a weekend when you're trying to get some extra sleep in. It can be disruptive.
Treat texting as you would a phone call to a house phone. You wouldn't call someone's house before noon or after 10:30 pm, so use that as a rule of thumb of when to send text messages. If you are friends who have known each other for a while, there might be some leeway with these guidelines. Use discretion.
On the flipside, texting someone after midnight can be an alert that you are needy, wasted, or trying to hook up – signs you might not want to put out there.
3-5. Respond to texts you receive.
It's the right thing to do and the polite thing to do. Sometimes not receiving a text response can be just as annoying as receiving far too many. Do your best to respond appropriately and timely to messages sent to you.
3-6. Have respect for others' texting boundaries.
If somebody does not respond, they are either busy or don't want to talk to you. Whichever the case may be, respect their decision of not wanting to talk to you.
As you would in every day face to face interactions, allow the person you're texting to show you what your next move is. Once you've sent a message, don't text that person again until they text you back.
Also avoid any annoying behaviors that undermine the other person's attempt to distance themselves from your texts. Don't text them again with a different comment or question, don't text them a question mark a minute later, and don't resend the exact same message an hour later (they definitely received your message).
If your friend tells you that she/he will "text u later" and after the whole day there is no reply from your friend, avoid texting a "good night" in effort to remind them that you were waiting for their text. It's a passive aggressive behavior.
Tips
When someone shares with you something that they think is sad or bad, do not say it is normal. Agree with them and try to comfort them.
If you text someone too often or pointless things they won't care about, don't be surprised if they don't answer or say “gtg bye."
If your friend or anyone you're texting answers in one syllable words like: yeah, ok, etc., they are probably not into that subject or too into talking to you.
| {
"create_time": "20230517 10:48:50",
"回答明细": "{\"回答\": \"1. Stopping Yourself from Texting Too Much\\n1-1. Take a break from your cellphone and take away its power.\\nTake a day and travel somewhere where a cell phone connection isn't readily available so texting might be a little hard. It's a great way to detox from your obsessive texting habits and to begin anew cold turkey.\\nGo on a local hike on the outskirts of your city, either alone or with a friend. A signal will be spotty so you'll have time to connect with yourself and prevent yourself from being so attached to your phone and checking who's contacting you or who hasn't every five minutes.\\nFor a less dramatic route to a text detoxing, take the power from your cell by turning it off or placing it on airplane mode for 24 hours. This will take you off the map without traveling off the map.\\n1-2. Get physical.\\nThere might be times where you find yourself looking at your phone or wanting to send another text to a person who hasn't sent one back to you yet. Take your mind off it completely by releasing your emotions through exercise that will release the endorphins feeding your text stress.\\nEngage in one of your favorite sports, but take things a step further by playing an active role in the game versus watching it on TV. Play a round of tennis or a game of basketball. Even if you're a lousy player, you will feel so much better with this distraction.\\nTake up a kickboxing class, a spin class, or a barre class. Not only will the benefit of endorphins being released still be there, but it will be joined by a sense of confidence for taking up a new skill.\\n1-3. Jumpstart a creative project.\\nTake your hands off of your phone and get busy using them to create something. Switch your focus from who is or isn't texting you and become mentally preoccupied with a Pinterest project that hadn't seen the light of day.\\nWork on DIY projects around the house to add one of a kind decor pieces to your space.\\nTake the time to pick up new skills on an instrument you've always been interested in playing.\\n1-4. Meet with your friends.\\nSure, texting is a way to instantly reconnect with others, but it will never replace interacting in real time. Step away from technology and spend a day out with friends.\\nStrengthen relationships with in-person communication while shopping, going out for sushi, going to the movies, or going dancing at a club.\\nMake it a rule that no one is allowed to use their phones while you're hanging out. There's strength in numbers and you'll find it easier to get your mind off texting if everyone is too busy having a good time.\\n1-5. Put the phone down.\\nUsing your phone at all times is not a necessity to life and treating your phone like it is one is the quickest way to annoy the people you're around. Practice self restraint with when and how you use your phone to text.\\nTexting people while you're in a social setting like class, a meeting, work, at lunch, or at dinner, is impolite to the company you're with at the time. Limit reading or responding to text messages to emergency situations or a family member calling.\\nTexting should be limited in environments where it'd be a nuisance to you or people around you too, i.e. do not text while at the movies.\\n1-6. Do not text while you drive.\\nComposing, reading, and/or sending a message while you drive should not be an aspect of driving. An alarming number of accidents happen every day because people think they can balance using their cell phones while they drive. It's a danger to you and anyone on the road.\\nThe great thing about a text is that its very nature means that it isn't an urgent form of communication, so it can wait.\\nDo not use your cell phone while you're at a red light or traffic stop either. It takes your focus off of the road and can be annoying to other drivers who have places they want to go.\\nUtilize blue tooth and hands-off options if interacting with your cell phone is a must while you drive. If you don't have those things, cut it off completely or put it in a compartment in your car to avoid messing with it while you drive.\\n2. Becoming a Better Texter\\n2-1. Keep your abbreviations to a minimum.\\nAbbreviations are a great way to shorthand words to type your texts out faster. However, too many abbreviations can make messages borderline unreadable and the person receiving the text message may not understand you.\\nSome abbreviations (btw, fb, u, ur) are acceptable. Try to text longhand with only a couple of abbreviations in the mix. An example of this is: “Btw, what u r up to today?” The ratio of longhand words to abbreviations should always be much greater.\\nRefrain from using too many abbreviations in your text messages or a text could look like this: \\\"nm jc @ ma hous what u wan do 2dai.\\\" If a person has to concentrate to decipher a message, consider making revisions to your abbreviation usage.\\nDo not abbreviate text messages sent to people you know in a professional sense. It's the quickest way to look unprofessional and immature.\\n2-2. Proofread your text before you hit “send”.\\nTexting is about quickness and efficiency, but not to the point of error. Even a small error can be a jarring read to the person receiving the text. Use autocorrect to help you finish sentences faster with proper spelling. Be sure to always proofread everything you text.\\n2-3. Have something to say if you start a conversation.\\nIf you ask \\\"what's up\\\" and they say \\\"not much, you?,\\\" tell them something funny that happened that day. Do not follow things up with “nothing” as an answer or a one-word response. The recipient will wonder why you texted them.\\nDon't text someone for the sake of texting them. People can tell when you're using them to bide your time over versus being genuinely interested in them and what they have going on. Be detailed and invested in your messages. Text with sincerity or not at all.\\nIf you notice that the person you're texting is giving you one-word responses back, take it as a sign that they either don't have anything to talk about or they don't feel like talking. Text them another time.\\n2-4. Use punctuation, but do not over-use punctuation.\\nA question mark after a question or occasional exclamation mark is good. Many question marks are not. Do not use five question marks at the end of every (or any) sentence.\\n2-5. Ration how often you use emojis.\\nSometimes people think it's cute to add ten winky faces or ten kissing faces after a brief text or in exchange for actual words; other people find it annoying. If you must, use an emoji for emphasis and use just one or two at any given time.\\n3. Practicing Proper Text Etiquette\\n3-1. Maintain an even text ratio.\\nA text ratio should always be even, meaning for every one text you receive, send one text back. If two were sent to you, you can send two back. However, never send more texts than you received and vice versa. It's the quickest way to seem desperate or needy.\\n3-2. Steer clear of overtexting.\\nThere's nothing worse than opening your phone to see a plethora of text messages and all of them are longer than a paragraph. Practice self awareness if you notice your texts are a little long, edit them, and stop yourself from annoying people with this texting tendency.\\nDo not text someone you know multiple times everyday to ask about their life, unless you are really good friends. If you ask them \\\"what's up?\\\" or \\\"what are you up to?\\\" three times or more in a day, you're doing something wrong.\\nTexting is not a replacement for in person or phone conversations, so if there are a lot of details, save it for one of those two outlets versus a text. Important details can be lost that way.\\n3-3. Avoid texting emotionally charged interactions.\\nNever text someone while they are angry or upset or while you are angry or upset. Tone can be misunderstood which can prolong confrontation and negative emotions. Diffuse situations quicker by saving the conversation for later or picking up the phone to continue it.\\n3-4. Be mindful of the time.\\nReceiving a text from someone before noon is a little annoying, especially on a weekend when you're trying to get some extra sleep in. It can be disruptive.\\nTreat texting as you would a phone call to a house phone. You wouldn't call someone's house before noon or after 10:30 pm, so use that as a rule of thumb of when to send text messages. If you are friends who have known each other for a while, there might be some leeway with these guidelines. Use discretion.\\nOn the flipside, texting someone after midnight can be an alert that you are needy, wasted, or trying to hook up – signs you might not want to put out there.\\n3-5. Respond to texts you receive.\\nIt's the right thing to do and the polite thing to do. Sometimes not receiving a text response can be just as annoying as receiving far too many. Do your best to respond appropriately and timely to messages sent to you.\\n3-6. Have respect for others' texting boundaries.\\nIf somebody does not respond, they are either busy or don't want to talk to you. Whichever the case may be, respect their decision of not wanting to talk to you.\\nAs you would in every day face to face interactions, allow the person you're texting to show you what your next move is. Once you've sent a message, don't text that person again until they text you back.\\nAlso avoid any annoying behaviors that undermine the other person's attempt to distance themselves from your texts. Don't text them again with a different comment or question, don't text them a question mark a minute later, and don't resend the exact same message an hour later (they definitely received your message).\\nIf your friend tells you that she/he will \\\"text u later\\\" and after the whole day there is no reply from your friend, avoid texting a \\\"good night\\\" in effort to remind them that you were waiting for their text. It's a passive aggressive behavior.\\nTips\\nWhen someone shares with you something that they think is sad or bad, do not say it is normal. Agree with them and try to comfort them.\\nIf you text someone too often or pointless things they won't care about, don't be surprised if they don't answer or say “gtg bye.\\\"\\nIf your friend or anyone you're texting answers in one syllable words like: yeah, ok, etc., they are probably not into that subject or too into talking to you.\\n\", \"简要回答\": \"Texting is easy to do, but surprisingly hard to do correctly. With the conveniences that technological advances like texting have left us with, it's no wonder people are so driven by instant gratification. This plus and needing to be continually entertained leads people to succumbing to the pitfalls of being an annoying texter more than they'd like to admit. Surprisingly, there are some ways to redeem yourself once you have been labeled “annoying.”\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stopping Yourself from Texting Too Much\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take a break from your cellphone and take away its power.\", \"描述\": \"Take a day and travel somewhere where a cell phone connection isn't readily available so texting might be a little hard. It's a great way to detox from your obsessive texting habits and to begin anew cold turkey.\\nGo on a local hike on the outskirts of your city, either alone or with a friend. A signal will be spotty so you'll have time to connect with yourself and prevent yourself from being so attached to your phone and checking who's contacting you or who hasn't every five minutes.\\nFor a less dramatic route to a text detoxing, take the power from your cell by turning it off or placing it on airplane mode for 24 hours. This will take you off the map without traveling off the map.\"}, {\"编号\": 2, \"标题\": \"Get physical.\", \"描述\": \"There might be times where you find yourself looking at your phone or wanting to send another text to a person who hasn't sent one back to you yet. Take your mind off it completely by releasing your emotions through exercise that will release the endorphins feeding your text stress.\\nEngage in one of your favorite sports, but take things a step further by playing an active role in the game versus watching it on TV. Play a round of tennis or a game of basketball. Even if you're a lousy player, you will feel so much better with this distraction.\\nTake up a kickboxing class, a spin class, or a barre class. Not only will the benefit of endorphins being released still be there, but it will be joined by a sense of confidence for taking up a new skill.\"}, {\"编号\": 3, \"标题\": \"Jumpstart a creative project.\", \"描述\": \"Take your hands off of your phone and get busy using them to create something. Switch your focus from who is or isn't texting you and become mentally preoccupied with a Pinterest project that hadn't seen the light of day.\\nWork on DIY projects around the house to add one of a kind decor pieces to your space.\\nTake the time to pick up new skills on an instrument you've always been interested in playing.\"}, {\"编号\": 4, \"标题\": \"Meet with your friends.\", \"描述\": \"Sure, texting is a way to instantly reconnect with others, but it will never replace interacting in real time. Step away from technology and spend a day out with friends.\\nStrengthen relationships with in-person communication while shopping, going out for sushi, going to the movies, or going dancing at a club.\\nMake it a rule that no one is allowed to use their phones while you're hanging out. There's strength in numbers and you'll find it easier to get your mind off texting if everyone is too busy having a good time.\"}, {\"编号\": 5, \"标题\": \"Put the phone down.\", \"描述\": \"Using your phone at all times is not a necessity to life and treating your phone like it is one is the quickest way to annoy the people you're around. Practice self restraint with when and how you use your phone to text.\\nTexting people while you're in a social setting like class, a meeting, work, at lunch, or at dinner, is impolite to the company you're with at the time. Limit reading or responding to text messages to emergency situations or a family member calling.\\nTexting should be limited in environments where it'd be a nuisance to you or people around you too, i.e. do not text while at the movies.\"}, {\"编号\": 6, \"标题\": \"Do not text while you drive.\", \"描述\": \"Composing, reading, and/or sending a message while you drive should not be an aspect of driving. An alarming number of accidents happen every day because people think they can balance using their cell phones while they drive. It's a danger to you and anyone on the road.\\nThe great thing about a text is that its very nature means that it isn't an urgent form of communication, so it can wait.\\nDo not use your cell phone while you're at a red light or traffic stop either. It takes your focus off of the road and can be annoying to other drivers who have places they want to go.\\nUtilize blue tooth and hands-off options if interacting with your cell phone is a must while you drive. If you don't have those things, cut it off completely or put it in a compartment in your car to avoid messing with it while you drive.\"}]}, {\"编号\": 2, \"标题\": \"Becoming a Better Texter\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your abbreviations to a minimum.\", \"描述\": \"Abbreviations are a great way to shorthand words to type your texts out faster. However, too many abbreviations can make messages borderline unreadable and the person receiving the text message may not understand you.\\nSome abbreviations (btw, fb, u, ur) are acceptable. Try to text longhand with only a couple of abbreviations in the mix. An example of this is: “Btw, what u r up to today?” The ratio of longhand words to abbreviations should always be much greater.\\nRefrain from using too many abbreviations in your text messages or a text could look like this: \\\"nm jc @ ma hous what u wan do 2dai.\\\" If a person has to concentrate to decipher a message, consider making revisions to your abbreviation usage.\\nDo not abbreviate text messages sent to people you know in a professional sense. It's the quickest way to look unprofessional and immature.\"}, {\"编号\": 2, \"标题\": \"Proofread your text before you hit “send”.\", \"描述\": \"Texting is about quickness and efficiency, but not to the point of error. Even a small error can be a jarring read to the person receiving the text. Use autocorrect to help you finish sentences faster with proper spelling. Be sure to always proofread everything you text.\"}, {\"编号\": 3, \"标题\": \"Have something to say if you start a conversation.\", \"描述\": \"If you ask \\\"what's up\\\" and they say \\\"not much, you?,\\\" tell them something funny that happened that day. Do not follow things up with “nothing” as an answer or a one-word response. The recipient will wonder why you texted them.\\nDon't text someone for the sake of texting them. People can tell when you're using them to bide your time over versus being genuinely interested in them and what they have going on. Be detailed and invested in your messages. Text with sincerity or not at all.\\nIf you notice that the person you're texting is giving you one-word responses back, take it as a sign that they either don't have anything to talk about or they don't feel like talking. Text them another time.\"}, {\"编号\": 4, \"标题\": \"Use punctuation, but do not over-use punctuation.\", \"描述\": \"A question mark after a question or occasional exclamation mark is good. Many question marks are not. Do not use five question marks at the end of every (or any) sentence.\"}, {\"编号\": 5, \"标题\": \"Ration how often you use emojis.\", \"描述\": \"Sometimes people think it's cute to add ten winky faces or ten kissing faces after a brief text or in exchange for actual words; other people find it annoying. If you must, use an emoji for emphasis and use just one or two at any given time.\"}]}, {\"编号\": 3, \"标题\": \"Practicing Proper Text Etiquette\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain an even text ratio.\", \"描述\": \"A text ratio should always be even, meaning for every one text you receive, send one text back. If two were sent to you, you can send two back. However, never send more texts than you received and vice versa. It's the quickest way to seem desperate or needy.\"}, {\"编号\": 2, \"标题\": \"Steer clear of overtexting.\", \"描述\": \"There's nothing worse than opening your phone to see a plethora of text messages and all of them are longer than a paragraph. Practice self awareness if you notice your texts are a little long, edit them, and stop yourself from annoying people with this texting tendency.\\nDo not text someone you know multiple times everyday to ask about their life, unless you are really good friends. If you ask them \\\"what's up?\\\" or \\\"what are you up to?\\\" three times or more in a day, you're doing something wrong.\\nTexting is not a replacement for in person or phone conversations, so if there are a lot of details, save it for one of those two outlets versus a text. Important details can be lost that way.\"}, {\"编号\": 3, \"标题\": \"Avoid texting emotionally charged interactions.\", \"描述\": \"Never text someone while they are angry or upset or while you are angry or upset. Tone can be misunderstood which can prolong confrontation and negative emotions. Diffuse situations quicker by saving the conversation for later or picking up the phone to continue it.\"}, {\"编号\": 4, \"标题\": \"Be mindful of the time.\", \"描述\": \"Receiving a text from someone before noon is a little annoying, especially on a weekend when you're trying to get some extra sleep in. It can be disruptive.\\nTreat texting as you would a phone call to a house phone. You wouldn't call someone's house before noon or after 10:30 pm, so use that as a rule of thumb of when to send text messages. If you are friends who have known each other for a while, there might be some leeway with these guidelines. Use discretion.\\nOn the flipside, texting someone after midnight can be an alert that you are needy, wasted, or trying to hook up – signs you might not want to put out there.\"}, {\"编号\": 5, \"标题\": \"Respond to texts you receive.\", \"描述\": \"It's the right thing to do and the polite thing to do. Sometimes not receiving a text response can be just as annoying as receiving far too many. Do your best to respond appropriately and timely to messages sent to you.\"}, {\"编号\": 6, \"标题\": \"Have respect for others' texting boundaries.\", \"描述\": \"If somebody does not respond, they are either busy or don't want to talk to you. Whichever the case may be, respect their decision of not wanting to talk to you.\\nAs you would in every day face to face interactions, allow the person you're texting to show you what your next move is. Once you've sent a message, don't text that person again until they text you back.\\nAlso avoid any annoying behaviors that undermine the other person's attempt to distance themselves from your texts. Don't text them again with a different comment or question, don't text them a question mark a minute later, and don't resend the exact same message an hour later (they definitely received your message).\\nIf your friend tells you that she/he will \\\"text u later\\\" and after the whole day there is no reply from your friend, avoid texting a \\\"good night\\\" in effort to remind them that you were waiting for their text. It's a passive aggressive behavior.\"}], \"小提示\": [\"When someone shares with you something that they think is sad or bad, do not say it is normal. Agree with them and try to comfort them.\\n\", \"If you text someone too often or pointless things they won't care about, don't be surprised if they don't answer or say “gtg bye.\\\"\\n\", \"If your friend or anyone you're texting answers in one syllable words like: yeah, ok, etc., they are probably not into that subject or too into talking to you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,937 | How to Avoid Being an Obsessive Girlfriend | 1. Doing it For You
1-1. Spot your obsessiveness.
Obsessive behavior in the romantic context tends to involve being constantly preoccupied with the loved one, wanting to be with him or her all hours of the day and contriving it so that you actually are together as much as possible. Romantic obsession can lead you to presume the person you love needs you as much, causing you to inject yourself into every part of his or her life, whether it be family, home, work, and so on, offering unasked for advice, support and remodeling even though there's no indication any of this is useful or wanted. In some cases, obsession is the flip side of jealousy, in which case you wish you had similar characteristics to the person you love and in some way you're trying to adopt his or her character for yourself by being constantly present.
1-2. Check your feelings.
You may find yourself quite exhausted, wrung out emotionally and very intense whenever you spend time together, because you're too preoccupied by concentrating on the two of you without taking a break. You might be more focused on quantity of time rather than quality, even though this often feels aimless.
It's a fairly common tendency to become obsessive at the beginning of a relationship. It's new, it's exciting and this person is endlessly fascinating to you. By realizing that you're not the first person to feel this way about somebody, you can let go of guilt and concentrate instead on dealing with it in a healthy way. Perhaps your obsession has roots in feelings of insecurity and fear, or it could simply be about being totally amazed by how wonderful this person in your life is. Whatever the reason, you can tame it!
Ask yourself why you feel you need to mesh so completely with another person––perhaps you can answer this alone by simply working through the reasons and questioning them. But if not, don't be afraid to seek counselling if you think that could help you overcome your obsessive tendency.
1-3. As soon as you've recognized that you're feeling obsessed toward your partner, put the brakes on and slow right down.
This doesn't mean not seeing each other at all but it does mean reintroducing a more balanced routine into your relationship. Find ways to shorten time spent together while increasing the quality of such time.
1-4. Keep your hobbies and friends.
The key to a healthy relationship is balance, rather than hanging out together closely every possible moment. Couples need time apart to re-establish their individual identities; moreover, time spent apart helps to define the boundaries of who you are outside of your relationship in your partner's eyes too. Remind yourself of who you are by reconnecting with friends and relatives, or picking up those old hobbies you've been setting aside. Suggest that your partner do the same. This is a simple way to show him or her that you're confident and interesting (even if you don't feel that way for now). Suggest that your partner goes out with his or her friends while you visit with yours. Or even suggest he or she work on his hobby or interest while you take time for yours, separately.
1-5. Take time for yourself.
Visit friends, family, take a class, anything you find interesting or would like to learn. Do this even if you have to tear yourself away from your beloved. He or she should be supportive of you, and encourage your interests, too. In fact, this is a good indicator of whether or not your partner can handle separation and being left to his or her own devices––if not, it could be a warning sign to you that your partner is overly attached or has co-dependent tendencies. Focusing only on the one you love isn't living your own life to the fullest. By taking time for yourself, you make room for personal growth and new experiences, as well as staying well-rounded. It isn't selfish––it's the opposite because it shows trust in your partner and establishes expectations that both of you will operate as individuals as well as a couple. And, if you aren't the best person you can be, then you can't expect to be the person you need to be for your significant other. Having your own experiences will only improve your relationship by giving you more to talk about.
1-6. Reaffirm who you are and why you are special as an individual.
Do those things that you do best. If you're not sure what that is yet, then try everything. If you're feeling less than confident, or insecure in your relationship, sometimes it helps to go back to something that created a sense of accomplishment. Don't look for confidence from your partner––instead, find it within yourself. To do this, seek out those things at which you can succeed and receive recognition for outside of your coupledom.
1-7. Practice detachment.
You don't own the person you love, just as he or she doesn't own you. Yet, obsession is a little like trying to own a person and once you feel this way, it's easy to presume that this person can't possibly thrive without your input or support, even though this assumption is totally in your own head. Practicing detachment can teach you to let go without feeling afraid that you'll lose this person. Set aside this worry and have faith that it's okay to step back and stop trying to solve everything for your beloved––you can store your energies for when you really are called upon to be strong for him or her.
2. Doing it For Your Beloved
2-1. Give your beloved space.
If he or she wants to hang out with friends, encourage it––you're not joined at the hip. Let your partner know that you want him or her to have a good time and to spend as much time with friends as liked. If you have to, fake your enthusiasm and put on a brave face. There will be times when you'd really rather spend that time with your beloved than seeing him or her out with friends; however, forcing your partner to spend time with you usually results in further pulling away, mostly out of fear that you'll insist on this state of affairs eternally and he or she won't ever be able to spend time with friends. If you're able to encourage and support your beloved's time away, it will reinforce his or her belief that you want what is best for him or her, which strengthens your relationship.
2-2. Suggest your partner take time for his or her hobbies and interests.
The key to longevity in any relationship is to make it clear that you're neither threatened nor resentful about your partner's distinct interests. By encouraging your partner to pursue his or her interests, you will strengthen your togetherness. And by assuring him or her that you love spending time together while making it clear that his or her hobbies and interests are also important, you remove the guilt trip. It's even more helpful if you clarify that you can––and will––find enjoyable things to occupy your time when apart, freeing him or her up to enjoy the time spent apart. Just be sure that you don't say one thing but show you really mean something else; that's manipulative and will result in resentment.
2-3. Bond by doing things your partner enjoys.
By showing a willingness to be interested in his or her endeavours beyond your own interests, you establish that you aren't obsessive about forcing your partner to "join only your clubs" and that you're not jealous of his or her interests. While you don't have to continue participating directly in your partner's interests, displaying an initial interest and making it clear that you respect his or her choice will go a long way to proving that you can handle any differences between the two of you and that you won't turn alternative interests into a guilt-trip. It might be as simple as helping him or her to find a place, a club, an item or a book––whatever the interest is––to get things started. Then, give him or her the space to enjoy the interests without being crowded by you.
2-4. Know when to back off.
Learn a little body language so that you can note when he or she is feeling a bit crowded or cheesed off about spending too much time together. Indicators might include turning away from you, not making eye contact and refusing to cuddle or touch as usual. Verbally, you may hear sighs, mumbling or sounds of derision when you suggest spending time together on that occasion. Don't presume the worst but equally, don't ignore the signs––ask what's wrong and be very open to hearing the answer. Listen attentively to what your partner explains and listen also for what's not said. It should be fairly clear to you that this is an issue about wanting more space and rather than feeling threatened, try to respond with openness and a willingness to find solutions.
Don't probe too deeply––ask a few questions but not so many as to be invasive and cause your partner to not respond at all.
Listen to what your gut instinct is telling you. Most times, it'll be plain as day that the excessive time spent together is at the core of the discontentment. Don't play coy or naive; facing the matter is much fairer on both of you.
If you feel your partner is pulling away, don't force yourself on him or her more. It may be tempting to cling even more but you'll need to resist this response. Let go and have faith in the one you love.
2-5. Be bold and suggest some time apart for a few hours or days.
Let him or her know you're available as soon he or she wants to catch up again. In the meantime, find other things to do with your time. If you really must talk over what's happening and he or she isn't ready to do so yet, talk to someone you can trust, in very broad terms so as not to give away your intimate trust. Simply talking it through might help you to realize that you're overreacting.
2-6. Trust your partner.
If lack of trust is at the heart of your obsessiveness, the relationship is doomed and the obsessiveness will only increase over time. If you have trust issues, deal with them before they eat you up and establish an unhealthy pattern toward all of your relationships. While someone may have breached your trust in the past, assuming that every person will do the same thing to you restricts your opportunity to discover that trust is more often returned than not. Many people, when given trust, will feel so deeply grateful for the trust placed in them that they'll do anything to repay it in kind. Ultimately though, if you don't trust your partner, you have a bigger problem than obsession and you really shouldn't be in the relationship. Either you trust your partner, or you don't––which is it to be?
3. Doing it For Both of You
3-1. Pace yourselves.
Marriage is not on the cards on the first date and it may never be. Viewing yourself as "Mrs Jones" before you even know the other person is obsessive. Avoid trying to rush things too fast, avoid less-than-subtle mentions of biological clocks and how much you'd love to have children some day soon, and avoid making hints about getting engaged or what you'd wear at your dream wedding. For the sake of your relationship's healthiness, let it unfold in good time without the expectations of "forever". For all you know, it might turn out to be forever but equally, it might just be a wonderful relationship for this point-in-time; either way, trying to move things too fast will easily destroy it.
Be careful about giving gifts and when you give them. Gift giving can give the impression of an attempt to tie someone down if it occurs too early in a relationship. Moreover, giving something expensive too early can make some one feel uncomfortable and "bound" to you, and giving gifts which may be inappropriate will simply be embarrassing.
3-2. Stop calling, texting and checking up all of the time.
When obsession drives you to keep calling and texting 24 hours a day, checking up on your partner, you've turned jail keeper and your lover is imprisoned. It's okay to call once and see how his or her day is, but if you're calling every couple of hours, this could reinforce his or her belief that you have nothing else going on in your life and surely you don't want to seem like you have nothing better to do? People are attracted to interesting people, not those at a loose end. If it becomes clear that the only thing you've got going in your life is him or her, then he or she will lose interest; it's too big a responsibility to make up for someone's lack of self-esteem. So, turn off that phone, shut yourself out of the email and IM, and find something else to occupy yourself with, like going for a walk, catching up with friend or family member, taking a nap, doing a workout or learning something new (see above).
3-3. Never turn stalker.
A lack of trust coupled with obsessive neediness might compel you to tail your lover. Nothing is more likely to turn him or her off you than this sort of behavior and if it seems threatening to your lover, you could find yourself being charged for stalking. Don't follow your partner anywhere that he or she claims to be going to––you will be noticed eventually and it sends an instant message that you don't trust him or her. For most relationships, stalking is the death knell.
3-4. Set up days or times to reconnect after spending time apart.
This is simple and very effective. After asking for time apart, set up a time and day to reconnect and spend quality time together. For instance, if one of you wants to hang out with friends for the day, suggest that you meet up later for dinner. Or, suggest a time the following day, and an activity, in which the both of you could get together. This gives both people in the relationship permission to enjoy their time apart, while also giving each of you a grounding point, or rather a reassurance in knowing you will see the other person and they wish to see you.
Make sure that your desire to spend time apart does not turn into an argument. Spending time apart can turn into a sensitive topic, especially if the other person feels that it's an attempt to detach for good. Make it absolutely clear that this is about ensuring that both of you have time to enjoy as an individual so that time spent back together is refreshed and renewed.
3-5. Create endpoints in your dates, to ensure that time spent together truly is about quality and not quantity.
Surround your date time with activities either side, as well as regular commitments. This way you are restoring the balance to the time spent together rather than letting yourself just hang around endlessly, ignoring the things that really do need your attention. For instance, say you want to hang out with your date during the afternoon. Suggest a time and ask that your date drop you off at your house after the outing, making it clear that you've something else to be doing by that time. This prevents the date from running into overtime and lets both of you have freedom to do something more. It also allows each of you to open the dialogue about spending longer dates together where appropriate should the times you're setting seem too short. The best thing about endpoints is that neither of you end up feeling trapped but can actually look forward to the next time you'll spend together.
Tips
Remind yourself often that being together is all about quality time, not quantity time. Use the time you do have together wisely. Ask yourself if you'd rather have 8 hours of mediocre time with him or her, or 2 hours of fantastic time together.
Be wary of the lover who encourages clinginess. He or she may be seeking to control you and to get constant attention from you. Clinginess is rarely a sign of balanced love.
Starting a journal can help you to work through feelings of obsessiveness. Write out your feelings, rather than just what you did during the day. Try to discover why you feel a certain way. Insecurity often leads people to act in ways that we tend to see as "crazy" or "clingy". If you have worries about loss, explore these through writing. Do worst-case scenarios while still hoping for the best. Write down how you'd cope if something did go wrong in your relationship––this helps you to start forming a realization that you will cope, that there will be a tomorrow should the worst happen. Avoid focusing on your lover's behavior––focus on your own and on your feelings. Try to get to the nub of what you're so afraid of. Fear of being alone? Fear of rejection? The journal will let you explore your thoughts and feelings without having to set them in stone. It should be an area where you can express every possible emotion without fearing recrimination. Once on paper, re-examine it, does it still sound true to you? What can you do so that you won't fear rejection or loneliness, and can become more confident in who you are? Just make sure your partner cannot find it; that could turn into a sticky situation.
Warnings
Setting a curfew of when your partner is supposed to be home or is supposed to check in is extremely controlling behavior. As you probably know, when you're out with your friends, time flies and the last thing on your mind is the time. You are not his or her mother, and asking him or her to keep checking on the time all night while trying to have fun just makes you something to resent. Instead, encourage him or her to have fun, to recharge his or her batteries and look forward to seeing you again.
If you only see your guy or girl every couple of weeks and you live in reasonably close to each other, then you're not being clingy. He or she's being distant. Don't settle for a guy or girl who just sees you as an option.
Don't be his or her go-to girl, just because he or she cannot find anything else to do.
If staying out late with his or her friends is about more than just getting in some guy/girl time—remember: you can’t force love. If what you have isn’t meant to be, no amount of angry outbursts over his or her guy/girl-time will make your relationship work.
Don't make excuses to be with him or her. If you know where he or she is at and you're with friends, don't say "Oh let's go over there". It will seem like you're clingy and want to eavesdrop or want him or her to notice you.
| {
"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Doing it For You\\n1-1. Spot your obsessiveness.\\nObsessive behavior in the romantic context tends to involve being constantly preoccupied with the loved one, wanting to be with him or her all hours of the day and contriving it so that you actually are together as much as possible. Romantic obsession can lead you to presume the person you love needs you as much, causing you to inject yourself into every part of his or her life, whether it be family, home, work, and so on, offering unasked for advice, support and remodeling even though there's no indication any of this is useful or wanted. In some cases, obsession is the flip side of jealousy, in which case you wish you had similar characteristics to the person you love and in some way you're trying to adopt his or her character for yourself by being constantly present.\\n1-2. Check your feelings.\\nYou may find yourself quite exhausted, wrung out emotionally and very intense whenever you spend time together, because you're too preoccupied by concentrating on the two of you without taking a break. You might be more focused on quantity of time rather than quality, even though this often feels aimless.\\nIt's a fairly common tendency to become obsessive at the beginning of a relationship. It's new, it's exciting and this person is endlessly fascinating to you. By realizing that you're not the first person to feel this way about somebody, you can let go of guilt and concentrate instead on dealing with it in a healthy way. Perhaps your obsession has roots in feelings of insecurity and fear, or it could simply be about being totally amazed by how wonderful this person in your life is. Whatever the reason, you can tame it!\\nAsk yourself why you feel you need to mesh so completely with another person––perhaps you can answer this alone by simply working through the reasons and questioning them. But if not, don't be afraid to seek counselling if you think that could help you overcome your obsessive tendency.\\n1-3. As soon as you've recognized that you're feeling obsessed toward your partner, put the brakes on and slow right down.\\nThis doesn't mean not seeing each other at all but it does mean reintroducing a more balanced routine into your relationship. Find ways to shorten time spent together while increasing the quality of such time.\\n1-4. Keep your hobbies and friends.\\nThe key to a healthy relationship is balance, rather than hanging out together closely every possible moment. Couples need time apart to re-establish their individual identities; moreover, time spent apart helps to define the boundaries of who you are outside of your relationship in your partner's eyes too. Remind yourself of who you are by reconnecting with friends and relatives, or picking up those old hobbies you've been setting aside. Suggest that your partner do the same. This is a simple way to show him or her that you're confident and interesting (even if you don't feel that way for now). Suggest that your partner goes out with his or her friends while you visit with yours. Or even suggest he or she work on his hobby or interest while you take time for yours, separately.\\n1-5. Take time for yourself.\\nVisit friends, family, take a class, anything you find interesting or would like to learn. Do this even if you have to tear yourself away from your beloved. He or she should be supportive of you, and encourage your interests, too. In fact, this is a good indicator of whether or not your partner can handle separation and being left to his or her own devices––if not, it could be a warning sign to you that your partner is overly attached or has co-dependent tendencies. Focusing only on the one you love isn't living your own life to the fullest. By taking time for yourself, you make room for personal growth and new experiences, as well as staying well-rounded. It isn't selfish––it's the opposite because it shows trust in your partner and establishes expectations that both of you will operate as individuals as well as a couple. And, if you aren't the best person you can be, then you can't expect to be the person you need to be for your significant other. Having your own experiences will only improve your relationship by giving you more to talk about.\\n1-6. Reaffirm who you are and why you are special as an individual.\\nDo those things that you do best. If you're not sure what that is yet, then try everything. If you're feeling less than confident, or insecure in your relationship, sometimes it helps to go back to something that created a sense of accomplishment. Don't look for confidence from your partner––instead, find it within yourself. To do this, seek out those things at which you can succeed and receive recognition for outside of your coupledom.\\n1-7. Practice detachment.\\nYou don't own the person you love, just as he or she doesn't own you. Yet, obsession is a little like trying to own a person and once you feel this way, it's easy to presume that this person can't possibly thrive without your input or support, even though this assumption is totally in your own head. Practicing detachment can teach you to let go without feeling afraid that you'll lose this person. Set aside this worry and have faith that it's okay to step back and stop trying to solve everything for your beloved––you can store your energies for when you really are called upon to be strong for him or her.\\n2. Doing it For Your Beloved\\n2-1. Give your beloved space.\\nIf he or she wants to hang out with friends, encourage it––you're not joined at the hip. Let your partner know that you want him or her to have a good time and to spend as much time with friends as liked. If you have to, fake your enthusiasm and put on a brave face. There will be times when you'd really rather spend that time with your beloved than seeing him or her out with friends; however, forcing your partner to spend time with you usually results in further pulling away, mostly out of fear that you'll insist on this state of affairs eternally and he or she won't ever be able to spend time with friends. If you're able to encourage and support your beloved's time away, it will reinforce his or her belief that you want what is best for him or her, which strengthens your relationship.\\n2-2. Suggest your partner take time for his or her hobbies and interests.\\nThe key to longevity in any relationship is to make it clear that you're neither threatened nor resentful about your partner's distinct interests. By encouraging your partner to pursue his or her interests, you will strengthen your togetherness. And by assuring him or her that you love spending time together while making it clear that his or her hobbies and interests are also important, you remove the guilt trip. It's even more helpful if you clarify that you can––and will––find enjoyable things to occupy your time when apart, freeing him or her up to enjoy the time spent apart. Just be sure that you don't say one thing but show you really mean something else; that's manipulative and will result in resentment.\\n2-3. Bond by doing things your partner enjoys.\\nBy showing a willingness to be interested in his or her endeavours beyond your own interests, you establish that you aren't obsessive about forcing your partner to \\\"join only your clubs\\\" and that you're not jealous of his or her interests. While you don't have to continue participating directly in your partner's interests, displaying an initial interest and making it clear that you respect his or her choice will go a long way to proving that you can handle any differences between the two of you and that you won't turn alternative interests into a guilt-trip. It might be as simple as helping him or her to find a place, a club, an item or a book––whatever the interest is––to get things started. Then, give him or her the space to enjoy the interests without being crowded by you.\\n2-4. Know when to back off.\\nLearn a little body language so that you can note when he or she is feeling a bit crowded or cheesed off about spending too much time together. Indicators might include turning away from you, not making eye contact and refusing to cuddle or touch as usual. Verbally, you may hear sighs, mumbling or sounds of derision when you suggest spending time together on that occasion. Don't presume the worst but equally, don't ignore the signs––ask what's wrong and be very open to hearing the answer. Listen attentively to what your partner explains and listen also for what's not said. It should be fairly clear to you that this is an issue about wanting more space and rather than feeling threatened, try to respond with openness and a willingness to find solutions.\\nDon't probe too deeply––ask a few questions but not so many as to be invasive and cause your partner to not respond at all.\\nListen to what your gut instinct is telling you. Most times, it'll be plain as day that the excessive time spent together is at the core of the discontentment. Don't play coy or naive; facing the matter is much fairer on both of you.\\nIf you feel your partner is pulling away, don't force yourself on him or her more. It may be tempting to cling even more but you'll need to resist this response. Let go and have faith in the one you love.\\n2-5. Be bold and suggest some time apart for a few hours or days.\\nLet him or her know you're available as soon he or she wants to catch up again. In the meantime, find other things to do with your time. If you really must talk over what's happening and he or she isn't ready to do so yet, talk to someone you can trust, in very broad terms so as not to give away your intimate trust. Simply talking it through might help you to realize that you're overreacting.\\n2-6. Trust your partner.\\nIf lack of trust is at the heart of your obsessiveness, the relationship is doomed and the obsessiveness will only increase over time. If you have trust issues, deal with them before they eat you up and establish an unhealthy pattern toward all of your relationships. While someone may have breached your trust in the past, assuming that every person will do the same thing to you restricts your opportunity to discover that trust is more often returned than not. Many people, when given trust, will feel so deeply grateful for the trust placed in them that they'll do anything to repay it in kind. Ultimately though, if you don't trust your partner, you have a bigger problem than obsession and you really shouldn't be in the relationship. Either you trust your partner, or you don't––which is it to be?\\n3. Doing it For Both of You\\n3-1. Pace yourselves.\\nMarriage is not on the cards on the first date and it may never be. Viewing yourself as \\\"Mrs Jones\\\" before you even know the other person is obsessive. Avoid trying to rush things too fast, avoid less-than-subtle mentions of biological clocks and how much you'd love to have children some day soon, and avoid making hints about getting engaged or what you'd wear at your dream wedding. For the sake of your relationship's healthiness, let it unfold in good time without the expectations of \\\"forever\\\". For all you know, it might turn out to be forever but equally, it might just be a wonderful relationship for this point-in-time; either way, trying to move things too fast will easily destroy it.\\nBe careful about giving gifts and when you give them. Gift giving can give the impression of an attempt to tie someone down if it occurs too early in a relationship. Moreover, giving something expensive too early can make some one feel uncomfortable and \\\"bound\\\" to you, and giving gifts which may be inappropriate will simply be embarrassing.\\n3-2. Stop calling, texting and checking up all of the time.\\nWhen obsession drives you to keep calling and texting 24 hours a day, checking up on your partner, you've turned jail keeper and your lover is imprisoned. It's okay to call once and see how his or her day is, but if you're calling every couple of hours, this could reinforce his or her belief that you have nothing else going on in your life and surely you don't want to seem like you have nothing better to do? People are attracted to interesting people, not those at a loose end. If it becomes clear that the only thing you've got going in your life is him or her, then he or she will lose interest; it's too big a responsibility to make up for someone's lack of self-esteem. So, turn off that phone, shut yourself out of the email and IM, and find something else to occupy yourself with, like going for a walk, catching up with friend or family member, taking a nap, doing a workout or learning something new (see above).\\n3-3. Never turn stalker.\\nA lack of trust coupled with obsessive neediness might compel you to tail your lover. Nothing is more likely to turn him or her off you than this sort of behavior and if it seems threatening to your lover, you could find yourself being charged for stalking. Don't follow your partner anywhere that he or she claims to be going to––you will be noticed eventually and it sends an instant message that you don't trust him or her. For most relationships, stalking is the death knell.\\n3-4. Set up days or times to reconnect after spending time apart.\\nThis is simple and very effective. After asking for time apart, set up a time and day to reconnect and spend quality time together. For instance, if one of you wants to hang out with friends for the day, suggest that you meet up later for dinner. Or, suggest a time the following day, and an activity, in which the both of you could get together. This gives both people in the relationship permission to enjoy their time apart, while also giving each of you a grounding point, or rather a reassurance in knowing you will see the other person and they wish to see you.\\nMake sure that your desire to spend time apart does not turn into an argument. Spending time apart can turn into a sensitive topic, especially if the other person feels that it's an attempt to detach for good. Make it absolutely clear that this is about ensuring that both of you have time to enjoy as an individual so that time spent back together is refreshed and renewed.\\n3-5. Create endpoints in your dates, to ensure that time spent together truly is about quality and not quantity.\\nSurround your date time with activities either side, as well as regular commitments. This way you are restoring the balance to the time spent together rather than letting yourself just hang around endlessly, ignoring the things that really do need your attention. For instance, say you want to hang out with your date during the afternoon. Suggest a time and ask that your date drop you off at your house after the outing, making it clear that you've something else to be doing by that time. This prevents the date from running into overtime and lets both of you have freedom to do something more. It also allows each of you to open the dialogue about spending longer dates together where appropriate should the times you're setting seem too short. The best thing about endpoints is that neither of you end up feeling trapped but can actually look forward to the next time you'll spend together.\\nTips\\nRemind yourself often that being together is all about quality time, not quantity time. Use the time you do have together wisely. Ask yourself if you'd rather have 8 hours of mediocre time with him or her, or 2 hours of fantastic time together.\\nBe wary of the lover who encourages clinginess. He or she may be seeking to control you and to get constant attention from you. Clinginess is rarely a sign of balanced love.\\nStarting a journal can help you to work through feelings of obsessiveness. Write out your feelings, rather than just what you did during the day. Try to discover why you feel a certain way. Insecurity often leads people to act in ways that we tend to see as \\\"crazy\\\" or \\\"clingy\\\". If you have worries about loss, explore these through writing. Do worst-case scenarios while still hoping for the best. Write down how you'd cope if something did go wrong in your relationship––this helps you to start forming a realization that you will cope, that there will be a tomorrow should the worst happen. Avoid focusing on your lover's behavior––focus on your own and on your feelings. Try to get to the nub of what you're so afraid of. Fear of being alone? Fear of rejection? The journal will let you explore your thoughts and feelings without having to set them in stone. It should be an area where you can express every possible emotion without fearing recrimination. Once on paper, re-examine it, does it still sound true to you? What can you do so that you won't fear rejection or loneliness, and can become more confident in who you are? Just make sure your partner cannot find it; that could turn into a sticky situation.\\nWarnings\\nSetting a curfew of when your partner is supposed to be home or is supposed to check in is extremely controlling behavior. As you probably know, when you're out with your friends, time flies and the last thing on your mind is the time. You are not his or her mother, and asking him or her to keep checking on the time all night while trying to have fun just makes you something to resent. Instead, encourage him or her to have fun, to recharge his or her batteries and look forward to seeing you again.\\nIf you only see your guy or girl every couple of weeks and you live in reasonably close to each other, then you're not being clingy. He or she's being distant. Don't settle for a guy or girl who just sees you as an option.\\nDon't be his or her go-to girl, just because he or she cannot find anything else to do.\\nIf staying out late with his or her friends is about more than just getting in some guy/girl time—remember: you can’t force love. If what you have isn’t meant to be, no amount of angry outbursts over his or her guy/girl-time will make your relationship work.\\nDon't make excuses to be with him or her. If you know where he or she is at and you're with friends, don't say \\\"Oh let's go over there\\\". It will seem like you're clingy and want to eavesdrop or want him or her to notice you.\\n\", \"简要回答\": \"Romantic love can lead many people to be a tad obsessive, wanting to spend every hour of the day together. However, submerging yourself in this way can soon turn into an all-consuming preoccupation. If you become overly attached emotionally, it's not hard to start assuming that the person with whom you're in love shares the same feelings and desires. Often, this is simply not the case and it can be frightening for your partner to find that your deep feelings have turned obsessive. To avoid pushing the person of your dreams away from you, rein in the fixation to restore your relationship's balance.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Doing it For You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Spot your obsessiveness.\", \"描述\": \"Obsessive behavior in the romantic context tends to involve being constantly preoccupied with the loved one, wanting to be with him or her all hours of the day and contriving it so that you actually are together as much as possible. Romantic obsession can lead you to presume the person you love needs you as much, causing you to inject yourself into every part of his or her life, whether it be family, home, work, and so on, offering unasked for advice, support and remodeling even though there's no indication any of this is useful or wanted. In some cases, obsession is the flip side of jealousy, in which case you wish you had similar characteristics to the person you love and in some way you're trying to adopt his or her character for yourself by being constantly present.\"}, {\"编号\": 2, \"标题\": \"Check your feelings.\", \"描述\": \"You may find yourself quite exhausted, wrung out emotionally and very intense whenever you spend time together, because you're too preoccupied by concentrating on the two of you without taking a break. You might be more focused on quantity of time rather than quality, even though this often feels aimless.\\nIt's a fairly common tendency to become obsessive at the beginning of a relationship. It's new, it's exciting and this person is endlessly fascinating to you. By realizing that you're not the first person to feel this way about somebody, you can let go of guilt and concentrate instead on dealing with it in a healthy way. Perhaps your obsession has roots in feelings of insecurity and fear, or it could simply be about being totally amazed by how wonderful this person in your life is. Whatever the reason, you can tame it!\\nAsk yourself why you feel you need to mesh so completely with another person––perhaps you can answer this alone by simply working through the reasons and questioning them. But if not, don't be afraid to seek counselling if you think that could help you overcome your obsessive tendency.\"}, {\"编号\": 3, \"标题\": \"As soon as you've recognized that you're feeling obsessed toward your partner, put the brakes on and slow right down.\", \"描述\": \"This doesn't mean not seeing each other at all but it does mean reintroducing a more balanced routine into your relationship. Find ways to shorten time spent together while increasing the quality of such time.\"}, {\"编号\": 4, \"标题\": \"Keep your hobbies and friends.\", \"描述\": \"The key to a healthy relationship is balance, rather than hanging out together closely every possible moment. Couples need time apart to re-establish their individual identities; moreover, time spent apart helps to define the boundaries of who you are outside of your relationship in your partner's eyes too. Remind yourself of who you are by reconnecting with friends and relatives, or picking up those old hobbies you've been setting aside. Suggest that your partner do the same. This is a simple way to show him or her that you're confident and interesting (even if you don't feel that way for now). Suggest that your partner goes out with his or her friends while you visit with yours. Or even suggest he or she work on his hobby or interest while you take time for yours, separately.\"}, {\"编号\": 5, \"标题\": \"Take time for yourself.\", \"描述\": \"Visit friends, family, take a class, anything you find interesting or would like to learn. Do this even if you have to tear yourself away from your beloved. He or she should be supportive of you, and encourage your interests, too. In fact, this is a good indicator of whether or not your partner can handle separation and being left to his or her own devices––if not, it could be a warning sign to you that your partner is overly attached or has co-dependent tendencies. Focusing only on the one you love isn't living your own life to the fullest. By taking time for yourself, you make room for personal growth and new experiences, as well as staying well-rounded. It isn't selfish––it's the opposite because it shows trust in your partner and establishes expectations that both of you will operate as individuals as well as a couple. And, if you aren't the best person you can be, then you can't expect to be the person you need to be for your significant other. Having your own experiences will only improve your relationship by giving you more to talk about.\"}, {\"编号\": 6, \"标题\": \"Reaffirm who you are and why you are special as an individual.\", \"描述\": \"Do those things that you do best. If you're not sure what that is yet, then try everything. If you're feeling less than confident, or insecure in your relationship, sometimes it helps to go back to something that created a sense of accomplishment. Don't look for confidence from your partner––instead, find it within yourself. To do this, seek out those things at which you can succeed and receive recognition for outside of your coupledom.\"}, {\"编号\": 7, \"标题\": \"Practice detachment.\", \"描述\": \"You don't own the person you love, just as he or she doesn't own you. Yet, obsession is a little like trying to own a person and once you feel this way, it's easy to presume that this person can't possibly thrive without your input or support, even though this assumption is totally in your own head. Practicing detachment can teach you to let go without feeling afraid that you'll lose this person. Set aside this worry and have faith that it's okay to step back and stop trying to solve everything for your beloved––you can store your energies for when you really are called upon to be strong for him or her.\"}]}, {\"编号\": 2, \"标题\": \"Doing it For Your Beloved\", \"步骤\": [{\"编号\": 1, \"标题\": \"Give your beloved space.\", \"描述\": \"If he or she wants to hang out with friends, encourage it––you're not joined at the hip. Let your partner know that you want him or her to have a good time and to spend as much time with friends as liked. If you have to, fake your enthusiasm and put on a brave face. There will be times when you'd really rather spend that time with your beloved than seeing him or her out with friends; however, forcing your partner to spend time with you usually results in further pulling away, mostly out of fear that you'll insist on this state of affairs eternally and he or she won't ever be able to spend time with friends. If you're able to encourage and support your beloved's time away, it will reinforce his or her belief that you want what is best for him or her, which strengthens your relationship.\"}, {\"编号\": 2, \"标题\": \"Suggest your partner take time for his or her hobbies and interests.\", \"描述\": \"The key to longevity in any relationship is to make it clear that you're neither threatened nor resentful about your partner's distinct interests. By encouraging your partner to pursue his or her interests, you will strengthen your togetherness. And by assuring him or her that you love spending time together while making it clear that his or her hobbies and interests are also important, you remove the guilt trip. It's even more helpful if you clarify that you can––and will––find enjoyable things to occupy your time when apart, freeing him or her up to enjoy the time spent apart. Just be sure that you don't say one thing but show you really mean something else; that's manipulative and will result in resentment.\"}, {\"编号\": 3, \"标题\": \"Bond by doing things your partner enjoys.\", \"描述\": \"By showing a willingness to be interested in his or her endeavours beyond your own interests, you establish that you aren't obsessive about forcing your partner to \\\"join only your clubs\\\" and that you're not jealous of his or her interests. While you don't have to continue participating directly in your partner's interests, displaying an initial interest and making it clear that you respect his or her choice will go a long way to proving that you can handle any differences between the two of you and that you won't turn alternative interests into a guilt-trip. It might be as simple as helping him or her to find a place, a club, an item or a book––whatever the interest is––to get things started. Then, give him or her the space to enjoy the interests without being crowded by you.\"}, {\"编号\": 4, \"标题\": \"Know when to back off.\", \"描述\": \"Learn a little body language so that you can note when he or she is feeling a bit crowded or cheesed off about spending too much time together. Indicators might include turning away from you, not making eye contact and refusing to cuddle or touch as usual. Verbally, you may hear sighs, mumbling or sounds of derision when you suggest spending time together on that occasion. Don't presume the worst but equally, don't ignore the signs––ask what's wrong and be very open to hearing the answer. Listen attentively to what your partner explains and listen also for what's not said. It should be fairly clear to you that this is an issue about wanting more space and rather than feeling threatened, try to respond with openness and a willingness to find solutions.\\nDon't probe too deeply––ask a few questions but not so many as to be invasive and cause your partner to not respond at all.\\nListen to what your gut instinct is telling you. Most times, it'll be plain as day that the excessive time spent together is at the core of the discontentment. Don't play coy or naive; facing the matter is much fairer on both of you.\\nIf you feel your partner is pulling away, don't force yourself on him or her more. It may be tempting to cling even more but you'll need to resist this response. Let go and have faith in the one you love.\"}, {\"编号\": 5, \"标题\": \"Be bold and suggest some time apart for a few hours or days.\", \"描述\": \"Let him or her know you're available as soon he or she wants to catch up again. In the meantime, find other things to do with your time. If you really must talk over what's happening and he or she isn't ready to do so yet, talk to someone you can trust, in very broad terms so as not to give away your intimate trust. Simply talking it through might help you to realize that you're overreacting.\"}, {\"编号\": 6, \"标题\": \"Trust your partner.\", \"描述\": \"If lack of trust is at the heart of your obsessiveness, the relationship is doomed and the obsessiveness will only increase over time. If you have trust issues, deal with them before they eat you up and establish an unhealthy pattern toward all of your relationships. While someone may have breached your trust in the past, assuming that every person will do the same thing to you restricts your opportunity to discover that trust is more often returned than not. Many people, when given trust, will feel so deeply grateful for the trust placed in them that they'll do anything to repay it in kind. Ultimately though, if you don't trust your partner, you have a bigger problem than obsession and you really shouldn't be in the relationship. Either you trust your partner, or you don't––which is it to be?\"}]}, {\"编号\": 3, \"标题\": \"Doing it For Both of You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pace yourselves.\", \"描述\": \"Marriage is not on the cards on the first date and it may never be. Viewing yourself as \\\"Mrs Jones\\\" before you even know the other person is obsessive. Avoid trying to rush things too fast, avoid less-than-subtle mentions of biological clocks and how much you'd love to have children some day soon, and avoid making hints about getting engaged or what you'd wear at your dream wedding. For the sake of your relationship's healthiness, let it unfold in good time without the expectations of \\\"forever\\\". For all you know, it might turn out to be forever but equally, it might just be a wonderful relationship for this point-in-time; either way, trying to move things too fast will easily destroy it.\\nBe careful about giving gifts and when you give them. Gift giving can give the impression of an attempt to tie someone down if it occurs too early in a relationship. Moreover, giving something expensive too early can make some one feel uncomfortable and \\\"bound\\\" to you, and giving gifts which may be inappropriate will simply be embarrassing.\"}, {\"编号\": 2, \"标题\": \"Stop calling, texting and checking up all of the time.\", \"描述\": \"When obsession drives you to keep calling and texting 24 hours a day, checking up on your partner, you've turned jail keeper and your lover is imprisoned. It's okay to call once and see how his or her day is, but if you're calling every couple of hours, this could reinforce his or her belief that you have nothing else going on in your life and surely you don't want to seem like you have nothing better to do? People are attracted to interesting people, not those at a loose end. If it becomes clear that the only thing you've got going in your life is him or her, then he or she will lose interest; it's too big a responsibility to make up for someone's lack of self-esteem. So, turn off that phone, shut yourself out of the email and IM, and find something else to occupy yourself with, like going for a walk, catching up with friend or family member, taking a nap, doing a workout or learning something new (see above).\"}, {\"编号\": 3, \"标题\": \"Never turn stalker.\", \"描述\": \"A lack of trust coupled with obsessive neediness might compel you to tail your lover. Nothing is more likely to turn him or her off you than this sort of behavior and if it seems threatening to your lover, you could find yourself being charged for stalking. Don't follow your partner anywhere that he or she claims to be going to––you will be noticed eventually and it sends an instant message that you don't trust him or her. For most relationships, stalking is the death knell.\"}, {\"编号\": 4, \"标题\": \"Set up days or times to reconnect after spending time apart.\", \"描述\": \"This is simple and very effective. After asking for time apart, set up a time and day to reconnect and spend quality time together. For instance, if one of you wants to hang out with friends for the day, suggest that you meet up later for dinner. Or, suggest a time the following day, and an activity, in which the both of you could get together. This gives both people in the relationship permission to enjoy their time apart, while also giving each of you a grounding point, or rather a reassurance in knowing you will see the other person and they wish to see you.\\nMake sure that your desire to spend time apart does not turn into an argument. Spending time apart can turn into a sensitive topic, especially if the other person feels that it's an attempt to detach for good. Make it absolutely clear that this is about ensuring that both of you have time to enjoy as an individual so that time spent back together is refreshed and renewed.\"}, {\"编号\": 5, \"标题\": \"Create endpoints in your dates, to ensure that time spent together truly is about quality and not quantity.\", \"描述\": \"Surround your date time with activities either side, as well as regular commitments. This way you are restoring the balance to the time spent together rather than letting yourself just hang around endlessly, ignoring the things that really do need your attention. For instance, say you want to hang out with your date during the afternoon. Suggest a time and ask that your date drop you off at your house after the outing, making it clear that you've something else to be doing by that time. This prevents the date from running into overtime and lets both of you have freedom to do something more. It also allows each of you to open the dialogue about spending longer dates together where appropriate should the times you're setting seem too short. The best thing about endpoints is that neither of you end up feeling trapped but can actually look forward to the next time you'll spend together.\"}], \"小提示\": [\"Remind yourself often that being together is all about quality time, not quantity time. Use the time you do have together wisely. Ask yourself if you'd rather have 8 hours of mediocre time with him or her, or 2 hours of fantastic time together.\\n\", \"Be wary of the lover who encourages clinginess. He or she may be seeking to control you and to get constant attention from you. Clinginess is rarely a sign of balanced love.\\n\", \"Starting a journal can help you to work through feelings of obsessiveness. Write out your feelings, rather than just what you did during the day. Try to discover why you feel a certain way. Insecurity often leads people to act in ways that we tend to see as \\\"crazy\\\" or \\\"clingy\\\". If you have worries about loss, explore these through writing. Do worst-case scenarios while still hoping for the best. Write down how you'd cope if something did go wrong in your relationship––this helps you to start forming a realization that you will cope, that there will be a tomorrow should the worst happen. Avoid focusing on your lover's behavior––focus on your own and on your feelings. Try to get to the nub of what you're so afraid of. Fear of being alone? Fear of rejection? The journal will let you explore your thoughts and feelings without having to set them in stone. It should be an area where you can express every possible emotion without fearing recrimination. Once on paper, re-examine it, does it still sound true to you? What can you do so that you won't fear rejection or loneliness, and can become more confident in who you are? Just make sure your partner cannot find it; that could turn into a sticky situation.\\n\"], \"注意事项\": [\"Setting a curfew of when your partner is supposed to be home or is supposed to check in is extremely controlling behavior. As you probably know, when you're out with your friends, time flies and the last thing on your mind is the time. You are not his or her mother, and asking him or her to keep checking on the time all night while trying to have fun just makes you something to resent. Instead, encourage him or her to have fun, to recharge his or her batteries and look forward to seeing you again.\\n\", \"If you only see your guy or girl every couple of weeks and you live in reasonably close to each other, then you're not being clingy. He or she's being distant. Don't settle for a guy or girl who just sees you as an option.\\n\", \"Don't be his or her go-to girl, just because he or she cannot find anything else to do.\\n\", \"If staying out late with his or her friends is about more than just getting in some guy/girl time—remember: you can’t force love. If what you have isn’t meant to be, no amount of angry outbursts over his or her guy/girl-time will make your relationship work.\\n\", \"Don't make excuses to be with him or her. If you know where he or she is at and you're with friends, don't say \\\"Oh let's go over there\\\". It will seem like you're clingy and want to eavesdrop or want him or her to notice you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,938 | How to Avoid Being in a Relationship | 1. Keeping it Casual
1-1. Be honest about your intentions.
If you want to date casually, make sure your new fling knows that you’re not looking for anything serious. Being honest about what you want will give you the opportunity to have some fun and date around without hurting anybody’s feelings. It will also eliminate the possibility of getting locked into a relationship that you don’t want.
Establish whether you want to be exclusive or non-exclusive with somebody you’re dating. It’s best to have this conversation in person so that both people are on the same page.
1-2. Go out in public places.
Going on dates in public places will help you to avoid the sense of intimacy that is often cultivated on a date in somebody’s home or an isolated environment such as an empty beach or park. Instead, try mini-golfing, bowling, dinner at a restaurant, a carnival, or a concert. This will keep things light and casual.
1-3. Keep friends out of the picture.
Don’t introduce somebody you’re dating casually to your friends, and avoid letting yourself getting dragged into your new fling’s friend group. The more intertwined somebody becomes with every aspect of your life, the more you will be seen and thought of as an exclusive couple.
1-4. Don’t see somebody too often.
Space out your dates so that you’re not seeing somebody every night of the week. If you see somebody too often they might get the impression that you’re interested in something more serious. Try to only see somebody once every week or so, and in the meantime take some time for yourself.
If you are seeing somebody casually and it seems like there is the possibility for something more to develop, keep an open mind. Don’t discount a relationship just on principal.
1-5. Lock up the inner flirt.
Copious flirting will lead people to believe that you’re interested in them. Keep your interactions platonic by not engaging in common flirtatious behavior such as touching the other person, teasing them too coyly, or making prolonged eye contact.
1-6. Avoid cultivating emotional intimacy.
Being in a relationship often involves sharing personal details and having deep conversations with the other person. Of course, do not be rude or uncaring to the other person, but try to focus your relationship on having fun, rather than getting to know each other on a deeper level.
Keep the topics of conversation light, like common interests, sports, movies, and food.
If you want to talk about more personal topics with this person, it might be a sign that you want something more than a casual relationship with them.
1-7. Refuse a relationship.
If your partner expresses interest in a relationship with you, tell them that you don't want a relationship. Be clear about your expectations for your current involvement, and be nice if you end up refusing the other person.
You can say something like, "I'm flattered, and I have a lot of fun with you, but I don't want to be in a relationship right now. I'd like to continue to see you, but I can also accept that that might not be enough for you."
2. Cultivating Your Individuality
2-1. Do things by yourself.
People tend to avoid doing things alone because they are self-conscious and fear the judgment of others. Studies have shown, however, that people enjoy activities just as much when alone as when they’re with company. The most important thing is getting out there and doing something new. Go out to dinner, a movie, a show, or a coffee shop by yourself, and let yourself be empowered by your aloneness.
Research has also shown that we tend to overestimate other people’s interest in our affairs. Generally, we tend not to even notice people who are out and about by themselves. Keep this in mind next time you want to do something and feel defeated because you don’t have anyone to do it with. Just go out there and have fun with yourself!
2-2. Pick up a new hobby.
Hobbies help you to build self-confidence and have new experiences. Choose something you’ve always wanted to do, such as salsa dancing, learning a new language, or joining a club sports team, and look up classes or meet-ups in your area.
Hobbies are proven to help you relieve stress, which leads to overall improved mental health and self-esteem. Plus, it feels good to be good at something. Tackling a new hobby and watching yourself improve is an overall valuable experience.
Trying new things also lets you meet new people. If you’re trying to avoid being in a relationship make sure you’re not being too flirtatious with the people you meet. Instead, look to cultivate new friendships that will let you connect with other people and learn something about yourself.
2-3. Take a solo trip.
Travel is one of the best ways to learn about yourself and your needs and goals. A solo trip can be anything from a weekend getaway to a yearlong trek around the world. Spending time with yourself in a new place will push you out of your comfort zone, an experience that forces you to grow as a person and increases your sense of self-esteem and self love.
Giving yourself time to travel alone also helps you to filter out drama from your life. If you take some time to appreciate nature on a camping trip, you might change your perspective on some of the relationship drama in your life.
Traveling alone helps you avoid the potential for settling down with somebody in a serious relationship as you’re constantly on the move.
2-4. Love yourself.
Take time everyday to remind yourself that you are enough just as you are, and don’t need a relationship to validate your existence. If you aren’t interested in being with anybody for the time being, devote yourself to exploring self-love. Write in a journal and meditate or practice yoga to increase self-awareness, and be kind and patient with yourself.
Take time away from technology in the morning. When you wake up, don’t check social media until after you’ve eaten breakfast. Social media places many demands on people and makes us feel as if we need to be constantly engaging in endless relationships. Instead, read or write in a journal, enjoy a cup of coffee, or go for a nice walk.
2-5. Take a break from nightlife.
Bars and clubs are chock full of people looking to be in a relationship. If you’re truly trying to avoid any sort of relationship, steer clear of places that are bound to have people on the prowl. If you’re feeling social, try getting together with a group of friends, seeing a show, or hosting a game night.
If you can’t stay away from the nightlife, try to avoid drinking at the very least. Alcohol impairs your judgment and might cause you to make a decision that leads to a complicated relationship.
3. Focusing on Friendships
3-1. Hang out with an old friend.
Friendships are too often ignored in favor of pursuing a romantic partner. However, a recent study at the London School of Economics showed that friendships make people the happiest, even above a romantic partner. Take some time to appreciate the friendships that you have in your life.
Take an old friend out for coffee, cook them dinner, or make a plan to do something fun with them once a week such as a fitness class, a movie, or a hike.
3-2. Ask somebody out on a friend date.
We all have friend crushes. What not pursue a friendship with a stranger? As long as you make your intentions clear, meeting somebody new in a platonic setting is a great way to form a deep connection and expand your horizons without the messiness of sex or romance.
3-3. Make time to talk on the phone.
In our era it’s more and more common for people to move frequently and lose touch with good friends. Call up friends and family and have a genuine conversation.
Staying in touch with people you care about will make you feel more connected and loved.
If you’re not interested in dating, socializing with friends, even if they’re far away, decreases a potential sense of loneliness.
3-4. Do something nice for someone else.
Surprise a friend with a thoughtful gift, a coffee, or a pre-planned adventure. Keeping other people’s needs in mind makes you a better friend and ultimately will make you feel better about yourself.
Tell people why you appreciate them and why you are grateful to have them in your life.
Tips
Be honest with yourself and others.
Don’t lead somebody on.
Warnings
Some people might think you're playing hard to get. Be clear that you simply are not interested in a serious relationship at the moment.
| {
"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Keeping it Casual\\n1-1. Be honest about your intentions.\\nIf you want to date casually, make sure your new fling knows that you’re not looking for anything serious. Being honest about what you want will give you the opportunity to have some fun and date around without hurting anybody’s feelings. It will also eliminate the possibility of getting locked into a relationship that you don’t want.\\nEstablish whether you want to be exclusive or non-exclusive with somebody you’re dating. It’s best to have this conversation in person so that both people are on the same page.\\n1-2. Go out in public places.\\nGoing on dates in public places will help you to avoid the sense of intimacy that is often cultivated on a date in somebody’s home or an isolated environment such as an empty beach or park. Instead, try mini-golfing, bowling, dinner at a restaurant, a carnival, or a concert. This will keep things light and casual.\\n1-3. Keep friends out of the picture.\\nDon’t introduce somebody you’re dating casually to your friends, and avoid letting yourself getting dragged into your new fling’s friend group. The more intertwined somebody becomes with every aspect of your life, the more you will be seen and thought of as an exclusive couple.\\n1-4. Don’t see somebody too often.\\nSpace out your dates so that you’re not seeing somebody every night of the week. If you see somebody too often they might get the impression that you’re interested in something more serious. Try to only see somebody once every week or so, and in the meantime take some time for yourself.\\nIf you are seeing somebody casually and it seems like there is the possibility for something more to develop, keep an open mind. Don’t discount a relationship just on principal.\\n1-5. Lock up the inner flirt.\\nCopious flirting will lead people to believe that you’re interested in them. Keep your interactions platonic by not engaging in common flirtatious behavior such as touching the other person, teasing them too coyly, or making prolonged eye contact.\\n1-6. Avoid cultivating emotional intimacy.\\nBeing in a relationship often involves sharing personal details and having deep conversations with the other person. Of course, do not be rude or uncaring to the other person, but try to focus your relationship on having fun, rather than getting to know each other on a deeper level. \\nKeep the topics of conversation light, like common interests, sports, movies, and food.\\nIf you want to talk about more personal topics with this person, it might be a sign that you want something more than a casual relationship with them.\\n1-7. Refuse a relationship.\\nIf your partner expresses interest in a relationship with you, tell them that you don't want a relationship. Be clear about your expectations for your current involvement, and be nice if you end up refusing the other person.\\nYou can say something like, \\\"I'm flattered, and I have a lot of fun with you, but I don't want to be in a relationship right now. I'd like to continue to see you, but I can also accept that that might not be enough for you.\\\"\\n2. Cultivating Your Individuality\\n2-1. Do things by yourself.\\nPeople tend to avoid doing things alone because they are self-conscious and fear the judgment of others. Studies have shown, however, that people enjoy activities just as much when alone as when they’re with company. The most important thing is getting out there and doing something new. Go out to dinner, a movie, a show, or a coffee shop by yourself, and let yourself be empowered by your aloneness.\\nResearch has also shown that we tend to overestimate other people’s interest in our affairs. Generally, we tend not to even notice people who are out and about by themselves. Keep this in mind next time you want to do something and feel defeated because you don’t have anyone to do it with. Just go out there and have fun with yourself!\\n2-2. Pick up a new hobby.\\nHobbies help you to build self-confidence and have new experiences. Choose something you’ve always wanted to do, such as salsa dancing, learning a new language, or joining a club sports team, and look up classes or meet-ups in your area. \\nHobbies are proven to help you relieve stress, which leads to overall improved mental health and self-esteem. Plus, it feels good to be good at something. Tackling a new hobby and watching yourself improve is an overall valuable experience.\\nTrying new things also lets you meet new people. If you’re trying to avoid being in a relationship make sure you’re not being too flirtatious with the people you meet. Instead, look to cultivate new friendships that will let you connect with other people and learn something about yourself.\\n2-3. Take a solo trip.\\nTravel is one of the best ways to learn about yourself and your needs and goals. A solo trip can be anything from a weekend getaway to a yearlong trek around the world. Spending time with yourself in a new place will push you out of your comfort zone, an experience that forces you to grow as a person and increases your sense of self-esteem and self love.\\nGiving yourself time to travel alone also helps you to filter out drama from your life. If you take some time to appreciate nature on a camping trip, you might change your perspective on some of the relationship drama in your life.\\nTraveling alone helps you avoid the potential for settling down with somebody in a serious relationship as you’re constantly on the move.\\n2-4. Love yourself.\\nTake time everyday to remind yourself that you are enough just as you are, and don’t need a relationship to validate your existence. If you aren’t interested in being with anybody for the time being, devote yourself to exploring self-love. Write in a journal and meditate or practice yoga to increase self-awareness, and be kind and patient with yourself.\\nTake time away from technology in the morning. When you wake up, don’t check social media until after you’ve eaten breakfast. Social media places many demands on people and makes us feel as if we need to be constantly engaging in endless relationships. Instead, read or write in a journal, enjoy a cup of coffee, or go for a nice walk.\\n2-5. Take a break from nightlife.\\nBars and clubs are chock full of people looking to be in a relationship. If you’re truly trying to avoid any sort of relationship, steer clear of places that are bound to have people on the prowl. If you’re feeling social, try getting together with a group of friends, seeing a show, or hosting a game night.\\nIf you can’t stay away from the nightlife, try to avoid drinking at the very least. Alcohol impairs your judgment and might cause you to make a decision that leads to a complicated relationship.\\n3. Focusing on Friendships\\n3-1. Hang out with an old friend.\\nFriendships are too often ignored in favor of pursuing a romantic partner. However, a recent study at the London School of Economics showed that friendships make people the happiest, even above a romantic partner. Take some time to appreciate the friendships that you have in your life.\\nTake an old friend out for coffee, cook them dinner, or make a plan to do something fun with them once a week such as a fitness class, a movie, or a hike.\\n3-2. Ask somebody out on a friend date.\\nWe all have friend crushes. What not pursue a friendship with a stranger? As long as you make your intentions clear, meeting somebody new in a platonic setting is a great way to form a deep connection and expand your horizons without the messiness of sex or romance.\\n3-3. Make time to talk on the phone.\\nIn our era it’s more and more common for people to move frequently and lose touch with good friends. Call up friends and family and have a genuine conversation.\\nStaying in touch with people you care about will make you feel more connected and loved.\\nIf you’re not interested in dating, socializing with friends, even if they’re far away, decreases a potential sense of loneliness.\\n3-4. Do something nice for someone else.\\nSurprise a friend with a thoughtful gift, a coffee, or a pre-planned adventure. Keeping other people’s needs in mind makes you a better friend and ultimately will make you feel better about yourself.\\nTell people why you appreciate them and why you are grateful to have them in your life.\\nTips\\nBe honest with yourself and others.\\nDon’t lead somebody on.\\nWarnings\\nSome people might think you're playing hard to get. Be clear that you simply are not interested in a serious relationship at the moment.\\n\", \"简要回答\": \"Being in a relationship is a big responsibility. The demands of committing to another person can be draining on your time and emotional energy. Avoiding being in a relationship is a great way to devote time to focusing on yourself and your growth as an individual. If you’re interested in the single life, there are many activities that you can engage in to cultivate yourself, and you always have friends and family to connect with platonically. Even if you don’t want a serious relationship, there are still ways to date casually while avoiding a serious commitment. Just make sure that you also understand your reasons for avoiding a relationship and, if it is due to anxiety, address any underlying anxiety issues.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Keeping it Casual\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be honest about your intentions.\", \"描述\": \"If you want to date casually, make sure your new fling knows that you’re not looking for anything serious. Being honest about what you want will give you the opportunity to have some fun and date around without hurting anybody’s feelings. It will also eliminate the possibility of getting locked into a relationship that you don’t want.\\nEstablish whether you want to be exclusive or non-exclusive with somebody you’re dating. It’s best to have this conversation in person so that both people are on the same page.\"}, {\"编号\": 2, \"标题\": \"Go out in public places.\", \"描述\": \"Going on dates in public places will help you to avoid the sense of intimacy that is often cultivated on a date in somebody’s home or an isolated environment such as an empty beach or park. Instead, try mini-golfing, bowling, dinner at a restaurant, a carnival, or a concert. This will keep things light and casual.\"}, {\"编号\": 3, \"标题\": \"Keep friends out of the picture.\", \"描述\": \"Don’t introduce somebody you’re dating casually to your friends, and avoid letting yourself getting dragged into your new fling’s friend group. The more intertwined somebody becomes with every aspect of your life, the more you will be seen and thought of as an exclusive couple.\"}, {\"编号\": 4, \"标题\": \"Don’t see somebody too often.\", \"描述\": \"Space out your dates so that you’re not seeing somebody every night of the week. If you see somebody too often they might get the impression that you’re interested in something more serious. Try to only see somebody once every week or so, and in the meantime take some time for yourself.\\nIf you are seeing somebody casually and it seems like there is the possibility for something more to develop, keep an open mind. Don’t discount a relationship just on principal.\"}, {\"编号\": 5, \"标题\": \"Lock up the inner flirt.\", \"描述\": \"Copious flirting will lead people to believe that you’re interested in them. Keep your interactions platonic by not engaging in common flirtatious behavior such as touching the other person, teasing them too coyly, or making prolonged eye contact.\"}, {\"编号\": 6, \"标题\": \"Avoid cultivating emotional intimacy.\", \"描述\": \"Being in a relationship often involves sharing personal details and having deep conversations with the other person. Of course, do not be rude or uncaring to the other person, but try to focus your relationship on having fun, rather than getting to know each other on a deeper level. \\nKeep the topics of conversation light, like common interests, sports, movies, and food.\\nIf you want to talk about more personal topics with this person, it might be a sign that you want something more than a casual relationship with them.\"}, {\"编号\": 7, \"标题\": \"Refuse a relationship.\", \"描述\": \"If your partner expresses interest in a relationship with you, tell them that you don't want a relationship. Be clear about your expectations for your current involvement, and be nice if you end up refusing the other person.\\nYou can say something like, \\\"I'm flattered, and I have a lot of fun with you, but I don't want to be in a relationship right now. I'd like to continue to see you, but I can also accept that that might not be enough for you.\\\"\"}]}, {\"编号\": 2, \"标题\": \"Cultivating Your Individuality\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do things by yourself.\", \"描述\": \"People tend to avoid doing things alone because they are self-conscious and fear the judgment of others. Studies have shown, however, that people enjoy activities just as much when alone as when they’re with company. The most important thing is getting out there and doing something new. Go out to dinner, a movie, a show, or a coffee shop by yourself, and let yourself be empowered by your aloneness.\\nResearch has also shown that we tend to overestimate other people’s interest in our affairs. Generally, we tend not to even notice people who are out and about by themselves. Keep this in mind next time you want to do something and feel defeated because you don’t have anyone to do it with. Just go out there and have fun with yourself!\"}, {\"编号\": 2, \"标题\": \"Pick up a new hobby.\", \"描述\": \"Hobbies help you to build self-confidence and have new experiences. Choose something you’ve always wanted to do, such as salsa dancing, learning a new language, or joining a club sports team, and look up classes or meet-ups in your area. \\nHobbies are proven to help you relieve stress, which leads to overall improved mental health and self-esteem. Plus, it feels good to be good at something. Tackling a new hobby and watching yourself improve is an overall valuable experience.\\nTrying new things also lets you meet new people. If you’re trying to avoid being in a relationship make sure you’re not being too flirtatious with the people you meet. Instead, look to cultivate new friendships that will let you connect with other people and learn something about yourself.\"}, {\"编号\": 3, \"标题\": \"Take a solo trip.\", \"描述\": \"Travel is one of the best ways to learn about yourself and your needs and goals. A solo trip can be anything from a weekend getaway to a yearlong trek around the world. Spending time with yourself in a new place will push you out of your comfort zone, an experience that forces you to grow as a person and increases your sense of self-esteem and self love.\\nGiving yourself time to travel alone also helps you to filter out drama from your life. If you take some time to appreciate nature on a camping trip, you might change your perspective on some of the relationship drama in your life.\\nTraveling alone helps you avoid the potential for settling down with somebody in a serious relationship as you’re constantly on the move.\"}, {\"编号\": 4, \"标题\": \"Love yourself.\", \"描述\": \"Take time everyday to remind yourself that you are enough just as you are, and don’t need a relationship to validate your existence. If you aren’t interested in being with anybody for the time being, devote yourself to exploring self-love. Write in a journal and meditate or practice yoga to increase self-awareness, and be kind and patient with yourself.\\nTake time away from technology in the morning. When you wake up, don’t check social media until after you’ve eaten breakfast. Social media places many demands on people and makes us feel as if we need to be constantly engaging in endless relationships. Instead, read or write in a journal, enjoy a cup of coffee, or go for a nice walk.\"}, {\"编号\": 5, \"标题\": \"Take a break from nightlife.\", \"描述\": \"Bars and clubs are chock full of people looking to be in a relationship. If you’re truly trying to avoid any sort of relationship, steer clear of places that are bound to have people on the prowl. If you’re feeling social, try getting together with a group of friends, seeing a show, or hosting a game night.\\nIf you can’t stay away from the nightlife, try to avoid drinking at the very least. Alcohol impairs your judgment and might cause you to make a decision that leads to a complicated relationship.\"}]}, {\"编号\": 3, \"标题\": \"Focusing on Friendships\", \"步骤\": [{\"编号\": 1, \"标题\": \"Hang out with an old friend.\", \"描述\": \"Friendships are too often ignored in favor of pursuing a romantic partner. However, a recent study at the London School of Economics showed that friendships make people the happiest, even above a romantic partner. Take some time to appreciate the friendships that you have in your life.\\nTake an old friend out for coffee, cook them dinner, or make a plan to do something fun with them once a week such as a fitness class, a movie, or a hike.\"}, {\"编号\": 2, \"标题\": \"Ask somebody out on a friend date.\", \"描述\": \"We all have friend crushes. What not pursue a friendship with a stranger? As long as you make your intentions clear, meeting somebody new in a platonic setting is a great way to form a deep connection and expand your horizons without the messiness of sex or romance.\"}, {\"编号\": 3, \"标题\": \"Make time to talk on the phone.\", \"描述\": \"In our era it’s more and more common for people to move frequently and lose touch with good friends. Call up friends and family and have a genuine conversation.\\nStaying in touch with people you care about will make you feel more connected and loved.\\nIf you’re not interested in dating, socializing with friends, even if they’re far away, decreases a potential sense of loneliness.\"}, {\"编号\": 4, \"标题\": \"Do something nice for someone else.\", \"描述\": \"Surprise a friend with a thoughtful gift, a coffee, or a pre-planned adventure. Keeping other people’s needs in mind makes you a better friend and ultimately will make you feel better about yourself.\\nTell people why you appreciate them and why you are grateful to have them in your life.\"}], \"小提示\": [\"Be honest with yourself and others.\\n\", \"Don’t lead somebody on.\\n\"], \"注意事项\": [\"Some people might think you're playing hard to get. Be clear that you simply are not interested in a serious relationship at the moment.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,939 | How to Avoid Bias in Qualitative Research | 1. Preventing Bias Throughout Your Research
1-1. Review your institution's or sponsor's guidelines for conducting research.
If your research is being funded by a university, a business, or another sponsor, be sure to familiarize yourself with the terms and conditions of the research agreement. Some institutions may require that the results be shared with the institution. Many agreements describe commitments to confidentiality and require that researchers disclose any conflicts of interest. Review your agreement with your sponsor to make sure that you are meeting all the guidelines.
1-2. Draft your study early in the process.
Before you begin to collect your data, write a draft of your study. This will prepare you to focus solely on collecting the data when you enter that phase of research. In addition, it will create an early record of your expectations, which can help you to recognize bias later in the process.
1-3. Keep detailed records.
Every researcher should keep detailed notes and electronic recordings while performing qualitative research. Be sure you are recording the data during the experiment or observation. Waiting to record the data at a later time can introduce errors or misinformation into your data.
1-4. Incorporate all data in the report.
Include all of your findings and any preliminary data you collected in your report, even if the data did not seem useful. Acknowledge whether you had any expectations and how those were confirmed or contradicted. The reader should be able to see all the data so they can come to their own conclusions or offer constructive feedback. Providing all the data to your reader will help prevent you from misrepresenting the information and from introducing bias into the study.
1-5. Acknowledge the limitations.
Be sure to include a section that describes your study limitations within your report or paper. In this section, be candid about any issues that affected the study or if there are any questions that require further research. This will demonstrate to your reader that you have thought about your research critically and honestly.
If you have conducted an opinion poll, for example, and you realized that some of your questions may have prompted a respondent to answer a certain way, acknowledge that in this section. “The survey questions included a statement that may have indicated to the participant that our research was being sponsored by the school. This statement was listed toward the end, and most likely only influenced the two remaining questions.”
2. Limiting Participant Bias
2-1. Ask indirect questions to limit bias.
If your research methods include interviewing participants, it is important to acknowledge that the participant's own answers may be inaccurate. People often structure responses that will make them seem more likable, and they may be less inclined to give a truthful answer on controversial topics. Combat this by asking indirect questions and asking them to think about what a third party would do in a particular situation.
If you are interviewing a coworker or a colleague, avoid asking directly if they are unhappy in their current job. Reframe the question so that it is not as direct. “What do most of your coworkers think about the management in your office?” This indirect question about a third party can foster a honest response from the participant.
2-2. Craft open-ended questions.
Asking participants open-ended questions will allow you to gain a better understanding of the scope of your research topic. These types of questions allow additional information to flow freely, which may reveal emotional responses and attitudes toward the topic that you may not have considered before. Include these types of questions in your survey, questionnaire, or interview to collect more meaningful data.
Don't ask a participant a close-ended question that they can answer simply. Instead of asking someone who they voted for in the last election, ask them to describe how they felt about each candidate.
If you are trying to gauge if a new workflow process in your office is helpful, ask employees how the process has influenced their work. “How has this process helped or hindered your workflow?” This question will reveal more than simply asking whether or not they like the new process.
2-3. Maintain a neutral stance.
Maintain a neutral and impartial stance on everything from the subject matter to the sponsor of the study. If a participant can sense that you or other researchers feel a certain way, they may tailor their answers to conform to your expectations. Or, if a particular company or institution is sponsoring the study, a participant may be influenced by the sponsor's reputation, mission statement, or overall impact in an industry.
Try to remove any trace of the sponsor from the interview or observation, and do not express your own personal feelings or opinions.
Do not add your company's logo or your school's seal on materials provided to the participants.
If a person is being polled on how they feel about the efficiency of a particular school, for example, they may provide a biased answer if they suspect or know if that institution is performing the research. If you are collecting opinions regarding the admissions process from current students, do not let the participants know if you work in the admissions office or sit on the admissions committee.
2-4. Avoid implying that there is a right answer.
Acquiescence bias describes someone's inclination to be positive and agreeable to avoid conflict. It is also an easier response since it takes less effort to agree and move on than to provide thorough, truthful feedback. To prompt meaningful responses, avoid developing questions that ask someone to agree or disagree, and remove any yes or no and true or false questions from an interview or a survey.
Instead of asking a respondent to agree or disagree in a customer satisfaction survey, ask item-specific questions. Form a more direct question instead of asking a participant to respond to the statement, “My experience in the store was satisfactory. Agree or disagree.” Ask a participant, “How was your overall shopping experience at this store? Excellent, good, fair, or bad.”
Additionally, it's a good idea to allow the respondent to review their answers before submitting their response, as this allows them to confirm their answers accurately reflect their views.
3. Reducing Researcher Bias
3-1. Be aware of confirmation bias.
Confirmation bias occurs when a researcher interprets evidence or data in such a way that supports their hypothesis or expectations. It is important to be aware of this form of bias to ensure that it does not influence your research, methods, or conclusion. Confirmation bias can influence a wide range of academic research and everyday situations from medical studies to elections to judiciary proceedings.
During an election, supporters of a particular candidate may only seek out news sources that showcase their chosen candidate in a positive light. This is confirmation bias. This can affect how you perceive a candidate and can influence your decisions.
3-2. Consider every response.
While you are conducting your research, you will collect a lot of data, and some may not seem helpful at the time. Regardless, all data should be collated throughout the collection process and evaluated equally. Only collecting data that is perceived as meaningful will skew your interpretations and conclusions. In addition, you might miss out on meaningful patterns or themes that could inform your conclusion.
3-3. Collate and sort the data.
Once you have collected your data, it should be organized and recorded. Transcribe interviews into a word processing system, record numerical data or survey questions onto a spreadsheet, or enter data into an online database or program. Organize information into various categories to make it easier to sort and study fairly.
Sort data into categories that make sense for your project. List it by observation type, by date, by location, or by participant background information.
As you sort or code your data, ask someone to help you or to review your work. It's likely that you will need to interpret ambiguous answers, which allows room for bias. Having multiple researchers interpreting the data will limit the risk of bias influencing your results.
3-4. Ask an outsider to review your work at various stages during the study.
A fellow researcher, mentor, or colleague who is not familiar with the study can read through your report objectively and find signs of bias that you may not have noticed. Some level of bias can present itself in all levels of research, and the study authors may not be able to recognize it.
Before collecting data, ask a colleague to review your methods section to look for questions or approaches that may lead to biased data.
When you have written your final report, ask another mentor or researcher to review the results and the conclusions to look for signs of bias.
Tips
When conducting qualitative research, you should also take steps to reduce selection bias, which can occur when unpredictable differences between groups of people included in your study can exist and inaccurately affect the results.
| {
"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Preventing Bias Throughout Your Research\\n1-1. Review your institution's or sponsor's guidelines for conducting research.\\nIf your research is being funded by a university, a business, or another sponsor, be sure to familiarize yourself with the terms and conditions of the research agreement. Some institutions may require that the results be shared with the institution. Many agreements describe commitments to confidentiality and require that researchers disclose any conflicts of interest. Review your agreement with your sponsor to make sure that you are meeting all the guidelines.\\n1-2. Draft your study early in the process.\\nBefore you begin to collect your data, write a draft of your study. This will prepare you to focus solely on collecting the data when you enter that phase of research. In addition, it will create an early record of your expectations, which can help you to recognize bias later in the process.\\n1-3. Keep detailed records.\\nEvery researcher should keep detailed notes and electronic recordings while performing qualitative research. Be sure you are recording the data during the experiment or observation. Waiting to record the data at a later time can introduce errors or misinformation into your data.\\n1-4. Incorporate all data in the report.\\nInclude all of your findings and any preliminary data you collected in your report, even if the data did not seem useful. Acknowledge whether you had any expectations and how those were confirmed or contradicted. The reader should be able to see all the data so they can come to their own conclusions or offer constructive feedback. Providing all the data to your reader will help prevent you from misrepresenting the information and from introducing bias into the study.\\n1-5. Acknowledge the limitations.\\nBe sure to include a section that describes your study limitations within your report or paper. In this section, be candid about any issues that affected the study or if there are any questions that require further research. This will demonstrate to your reader that you have thought about your research critically and honestly.\\nIf you have conducted an opinion poll, for example, and you realized that some of your questions may have prompted a respondent to answer a certain way, acknowledge that in this section. “The survey questions included a statement that may have indicated to the participant that our research was being sponsored by the school. This statement was listed toward the end, and most likely only influenced the two remaining questions.”\\n2. Limiting Participant Bias\\n2-1. Ask indirect questions to limit bias.\\nIf your research methods include interviewing participants, it is important to acknowledge that the participant's own answers may be inaccurate. People often structure responses that will make them seem more likable, and they may be less inclined to give a truthful answer on controversial topics. Combat this by asking indirect questions and asking them to think about what a third party would do in a particular situation.\\nIf you are interviewing a coworker or a colleague, avoid asking directly if they are unhappy in their current job. Reframe the question so that it is not as direct. “What do most of your coworkers think about the management in your office?” This indirect question about a third party can foster a honest response from the participant.\\n2-2. Craft open-ended questions.\\nAsking participants open-ended questions will allow you to gain a better understanding of the scope of your research topic. These types of questions allow additional information to flow freely, which may reveal emotional responses and attitudes toward the topic that you may not have considered before. Include these types of questions in your survey, questionnaire, or interview to collect more meaningful data.\\nDon't ask a participant a close-ended question that they can answer simply. Instead of asking someone who they voted for in the last election, ask them to describe how they felt about each candidate.\\nIf you are trying to gauge if a new workflow process in your office is helpful, ask employees how the process has influenced their work. “How has this process helped or hindered your workflow?” This question will reveal more than simply asking whether or not they like the new process.\\n2-3. Maintain a neutral stance.\\nMaintain a neutral and impartial stance on everything from the subject matter to the sponsor of the study. If a participant can sense that you or other researchers feel a certain way, they may tailor their answers to conform to your expectations. Or, if a particular company or institution is sponsoring the study, a participant may be influenced by the sponsor's reputation, mission statement, or overall impact in an industry.\\nTry to remove any trace of the sponsor from the interview or observation, and do not express your own personal feelings or opinions.\\nDo not add your company's logo or your school's seal on materials provided to the participants.\\nIf a person is being polled on how they feel about the efficiency of a particular school, for example, they may provide a biased answer if they suspect or know if that institution is performing the research. If you are collecting opinions regarding the admissions process from current students, do not let the participants know if you work in the admissions office or sit on the admissions committee.\\n2-4. Avoid implying that there is a right answer.\\nAcquiescence bias describes someone's inclination to be positive and agreeable to avoid conflict. It is also an easier response since it takes less effort to agree and move on than to provide thorough, truthful feedback. To prompt meaningful responses, avoid developing questions that ask someone to agree or disagree, and remove any yes or no and true or false questions from an interview or a survey.\\nInstead of asking a respondent to agree or disagree in a customer satisfaction survey, ask item-specific questions. Form a more direct question instead of asking a participant to respond to the statement, “My experience in the store was satisfactory. Agree or disagree.” Ask a participant, “How was your overall shopping experience at this store? Excellent, good, fair, or bad.”\\nAdditionally, it's a good idea to allow the respondent to review their answers before submitting their response, as this allows them to confirm their answers accurately reflect their views.\\n3. Reducing Researcher Bias\\n3-1. Be aware of confirmation bias.\\nConfirmation bias occurs when a researcher interprets evidence or data in such a way that supports their hypothesis or expectations. It is important to be aware of this form of bias to ensure that it does not influence your research, methods, or conclusion. Confirmation bias can influence a wide range of academic research and everyday situations from medical studies to elections to judiciary proceedings.\\nDuring an election, supporters of a particular candidate may only seek out news sources that showcase their chosen candidate in a positive light. This is confirmation bias. This can affect how you perceive a candidate and can influence your decisions.\\n3-2. Consider every response.\\nWhile you are conducting your research, you will collect a lot of data, and some may not seem helpful at the time. Regardless, all data should be collated throughout the collection process and evaluated equally. Only collecting data that is perceived as meaningful will skew your interpretations and conclusions. In addition, you might miss out on meaningful patterns or themes that could inform your conclusion.\\n3-3. Collate and sort the data.\\nOnce you have collected your data, it should be organized and recorded. Transcribe interviews into a word processing system, record numerical data or survey questions onto a spreadsheet, or enter data into an online database or program. Organize information into various categories to make it easier to sort and study fairly.\\nSort data into categories that make sense for your project. List it by observation type, by date, by location, or by participant background information.\\nAs you sort or code your data, ask someone to help you or to review your work. It's likely that you will need to interpret ambiguous answers, which allows room for bias. Having multiple researchers interpreting the data will limit the risk of bias influencing your results.\\n3-4. Ask an outsider to review your work at various stages during the study.\\nA fellow researcher, mentor, or colleague who is not familiar with the study can read through your report objectively and find signs of bias that you may not have noticed. Some level of bias can present itself in all levels of research, and the study authors may not be able to recognize it.\\nBefore collecting data, ask a colleague to review your methods section to look for questions or approaches that may lead to biased data.\\nWhen you have written your final report, ask another mentor or researcher to review the results and the conclusions to look for signs of bias.\\nTips\\nWhen conducting qualitative research, you should also take steps to reduce selection bias, which can occur when unpredictable differences between groups of people included in your study can exist and inaccurately affect the results.\\n\", \"简要回答\": \"Qualitative research is exploratory research that aims to understand a certain problem, occurrence, or phenomena by collecting and reviewing subjective information and participant observations. In order to accurately and correctly interpret the information, researchers must strive to study the data with limited bias or outside influence. Because the data is subjective and particular to a given situation or person, it can be difficult to recognize and correct researcher-induced bias or participant bias. If you learn how to recognize and limit both participant and researcher bias, you can produce accurate and impartial data, hypotheses, and conclusions.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Bias Throughout Your Research\", \"步骤\": [{\"编号\": 1, \"标题\": \"Review your institution's or sponsor's guidelines for conducting research.\", \"描述\": \"If your research is being funded by a university, a business, or another sponsor, be sure to familiarize yourself with the terms and conditions of the research agreement. Some institutions may require that the results be shared with the institution. Many agreements describe commitments to confidentiality and require that researchers disclose any conflicts of interest. Review your agreement with your sponsor to make sure that you are meeting all the guidelines.\"}, {\"编号\": 2, \"标题\": \"Draft your study early in the process.\", \"描述\": \"Before you begin to collect your data, write a draft of your study. This will prepare you to focus solely on collecting the data when you enter that phase of research. In addition, it will create an early record of your expectations, which can help you to recognize bias later in the process.\"}, {\"编号\": 3, \"标题\": \"Keep detailed records.\", \"描述\": \"Every researcher should keep detailed notes and electronic recordings while performing qualitative research. Be sure you are recording the data during the experiment or observation. Waiting to record the data at a later time can introduce errors or misinformation into your data.\"}, {\"编号\": 4, \"标题\": \"Incorporate all data in the report.\", \"描述\": \"Include all of your findings and any preliminary data you collected in your report, even if the data did not seem useful. Acknowledge whether you had any expectations and how those were confirmed or contradicted. The reader should be able to see all the data so they can come to their own conclusions or offer constructive feedback. Providing all the data to your reader will help prevent you from misrepresenting the information and from introducing bias into the study.\"}, {\"编号\": 5, \"标题\": \"Acknowledge the limitations.\", \"描述\": \"Be sure to include a section that describes your study limitations within your report or paper. In this section, be candid about any issues that affected the study or if there are any questions that require further research. This will demonstrate to your reader that you have thought about your research critically and honestly.\\nIf you have conducted an opinion poll, for example, and you realized that some of your questions may have prompted a respondent to answer a certain way, acknowledge that in this section. “The survey questions included a statement that may have indicated to the participant that our research was being sponsored by the school. This statement was listed toward the end, and most likely only influenced the two remaining questions.”\"}]}, {\"编号\": 2, \"标题\": \"Limiting Participant Bias\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask indirect questions to limit bias.\", \"描述\": \"If your research methods include interviewing participants, it is important to acknowledge that the participant's own answers may be inaccurate. People often structure responses that will make them seem more likable, and they may be less inclined to give a truthful answer on controversial topics. Combat this by asking indirect questions and asking them to think about what a third party would do in a particular situation.\\nIf you are interviewing a coworker or a colleague, avoid asking directly if they are unhappy in their current job. Reframe the question so that it is not as direct. “What do most of your coworkers think about the management in your office?” This indirect question about a third party can foster a honest response from the participant.\"}, {\"编号\": 2, \"标题\": \"Craft open-ended questions.\", \"描述\": \"Asking participants open-ended questions will allow you to gain a better understanding of the scope of your research topic. These types of questions allow additional information to flow freely, which may reveal emotional responses and attitudes toward the topic that you may not have considered before. Include these types of questions in your survey, questionnaire, or interview to collect more meaningful data.\\nDon't ask a participant a close-ended question that they can answer simply. Instead of asking someone who they voted for in the last election, ask them to describe how they felt about each candidate.\\nIf you are trying to gauge if a new workflow process in your office is helpful, ask employees how the process has influenced their work. “How has this process helped or hindered your workflow?” This question will reveal more than simply asking whether or not they like the new process.\"}, {\"编号\": 3, \"标题\": \"Maintain a neutral stance.\", \"描述\": \"Maintain a neutral and impartial stance on everything from the subject matter to the sponsor of the study. If a participant can sense that you or other researchers feel a certain way, they may tailor their answers to conform to your expectations. Or, if a particular company or institution is sponsoring the study, a participant may be influenced by the sponsor's reputation, mission statement, or overall impact in an industry.\\nTry to remove any trace of the sponsor from the interview or observation, and do not express your own personal feelings or opinions.\\nDo not add your company's logo or your school's seal on materials provided to the participants.\\nIf a person is being polled on how they feel about the efficiency of a particular school, for example, they may provide a biased answer if they suspect or know if that institution is performing the research. If you are collecting opinions regarding the admissions process from current students, do not let the participants know if you work in the admissions office or sit on the admissions committee.\"}, {\"编号\": 4, \"标题\": \"Avoid implying that there is a right answer.\", \"描述\": \"Acquiescence bias describes someone's inclination to be positive and agreeable to avoid conflict. It is also an easier response since it takes less effort to agree and move on than to provide thorough, truthful feedback. To prompt meaningful responses, avoid developing questions that ask someone to agree or disagree, and remove any yes or no and true or false questions from an interview or a survey.\\nInstead of asking a respondent to agree or disagree in a customer satisfaction survey, ask item-specific questions. Form a more direct question instead of asking a participant to respond to the statement, “My experience in the store was satisfactory. Agree or disagree.” Ask a participant, “How was your overall shopping experience at this store? Excellent, good, fair, or bad.”\\nAdditionally, it's a good idea to allow the respondent to review their answers before submitting their response, as this allows them to confirm their answers accurately reflect their views.\"}]}, {\"编号\": 3, \"标题\": \"Reducing Researcher Bias\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware of confirmation bias.\", \"描述\": \"Confirmation bias occurs when a researcher interprets evidence or data in such a way that supports their hypothesis or expectations. It is important to be aware of this form of bias to ensure that it does not influence your research, methods, or conclusion. Confirmation bias can influence a wide range of academic research and everyday situations from medical studies to elections to judiciary proceedings.\\nDuring an election, supporters of a particular candidate may only seek out news sources that showcase their chosen candidate in a positive light. This is confirmation bias. This can affect how you perceive a candidate and can influence your decisions.\"}, {\"编号\": 2, \"标题\": \"Consider every response.\", \"描述\": \"While you are conducting your research, you will collect a lot of data, and some may not seem helpful at the time. Regardless, all data should be collated throughout the collection process and evaluated equally. Only collecting data that is perceived as meaningful will skew your interpretations and conclusions. In addition, you might miss out on meaningful patterns or themes that could inform your conclusion.\"}, {\"编号\": 3, \"标题\": \"Collate and sort the data.\", \"描述\": \"Once you have collected your data, it should be organized and recorded. Transcribe interviews into a word processing system, record numerical data or survey questions onto a spreadsheet, or enter data into an online database or program. Organize information into various categories to make it easier to sort and study fairly.\\nSort data into categories that make sense for your project. List it by observation type, by date, by location, or by participant background information.\\nAs you sort or code your data, ask someone to help you or to review your work. It's likely that you will need to interpret ambiguous answers, which allows room for bias. Having multiple researchers interpreting the data will limit the risk of bias influencing your results.\"}, {\"编号\": 4, \"标题\": \"Ask an outsider to review your work at various stages during the study.\", \"描述\": \"A fellow researcher, mentor, or colleague who is not familiar with the study can read through your report objectively and find signs of bias that you may not have noticed. Some level of bias can present itself in all levels of research, and the study authors may not be able to recognize it.\\nBefore collecting data, ask a colleague to review your methods section to look for questions or approaches that may lead to biased data.\\nWhen you have written your final report, ask another mentor or researcher to review the results and the conclusions to look for signs of bias.\"}], \"小提示\": [\"When conducting qualitative research, you should also take steps to reduce selection bias, which can occur when unpredictable differences between groups of people included in your study can exist and inaccurately affect the results.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,940 | How to Avoid Binge Eating when Stressed | 1. Distracting Yourself from Your Cravings
1-1. Challenge yourself to put off your cravings for 10 minutes at a time.
It’s really hard to fight cravings, especially when you’re stressed. Instead of telling yourself that you can’t have the food you want, promise yourself that you’ll wait 10 minutes before eating. After 10 minutes, set a goal to wait 10 more. Your craving will likely go away on its own.
If you give in and eat something, don’t get mad at yourself or give up. Instead, start the process over and tell yourself that you’ll wait 10 minutes before eating anything else.
Drinking a full glass of water while you wait may help you feel full, which can make it easier to avoid a binge.
1-2. Talk to your friend about what’s stressing you out.
Venting to a friend is a great way to fight stress binging because it helps keep your mind off food and relieves stress. Call, text, or visit a friend and explain how you feel. Tell them if you’d like some advice or just want to vent.
You might say, “I feel like I have too many work and school assignments to get everything done on time,” or “I’m moving in 2 weeks but haven’t even started packing. I’m not sure how I can get all of this done.”
If you’re at work, you might try talking to a trusted coworker or mentor.
1-3. Look at funny memes or videos online.
Take a few minutes to enjoy something that makes you laugh. Scroll through a site like Reddit, watch videos on YouTube, or search your favorite meme. This will boost your mood so you’re less likely to binge.
Don’t look at memes or videos that have to do with food, as this might make you want food more.
For instance, you might watch silly cat videos or song parodies.
1-4. Read an engaging book to take your mind off of food.
Reading is both a distraction and a stress reliever. Choose a book that draws your full attention and keeps you turning the page. Read as long as time permits or until your cravings go away.
Pick a genre that appeals to you. For instance, you might read the latest young adult novel that’s trending. Alternatively, you could pick a fantasy or sci fi book that immerses you in a different world.
1-5. Go for a 10-15 minute walk to clear your mind.
A walk will shift your attention away from your stressor and can give you a sense of accomplishment that might help you feel better. Take a short walk outside to help you relax and boost your mood. If you can’t go outside, use the space you have in your home or workplace.
Try to focus on your environment while you’re out walking. Notice the scenery, sounds, smells, and sensations that you experience while you’re walking.
1-6. Engage in a hobby to distract yourself while also reducing stress.
Pick a hobby that fits your interests and is easy to fit in your schedule. Then, turn to your hobby when you feel tempted to binge due to stress. Set a time limit on your hobby if you can’t spare much time. Here are some hobbies you might try:
Knit
Do puzzles
Draw or paint
Play a video game
Write a blog
Make clay figurines
Dance
Build bird houses
Garden
2. Processing Your Emotions
2-1. Allow yourself to feel stressed because fighting it makes it worse.
When you’re feeling stressed, it’s normal to just want the feeling to go away. However, trying to fight off your feelings of stress can make them worse. Oftentimes, this triggers your binge eating. Instead, give yourself permission to feel stressed.
Tell yourself, “I’m feeling stressed right now, and that’s normal. I’ve got a lot to do right now.”
2-2. Identify why you’re feeling stressed.
Anything can create stress, including happy things in your life. Think about what was happening when you started to feel stressed and about what you feel pressured to accomplish. Make a quick list of what you believe is stressing you out.
You can make a mental or physical list.
You might write things like, “meeting deadlines at work,” “cleaning the house before guests arrive,” “planning Luisa’s birthday,” and “paying this month’s bills.”
2-3. Notice how the stress is making your body feel.
Negative emotions tend to manifest in your body in some way. As an example, stress could be causing tightness in your chest, pain in your shoulders or back, or an upset stomach. Close your eyes and focus on how you’re feeling to see how stress is affecting you. Then, concentrate on releasing that sensation.
For example, you might realize that your shoulders are feeling tensed. Take a deep breath and try to release that tension.
2-4. Use positive self-talk to remind yourself that stress is temporary.
When you’re feeling overwhelmed, it can feel like there’s no end to it. This can drive you to your unhealthy coping strategy of binge eating. Change your outlook by trying to stay positive. Remind yourself that you’ll get through this and the feeling is not forever.
Tell yourself something like, “I’ve handled this before and I know this feeling will go away,” or “I know I’ll be okay if I just keep going.”
2-5. Talk to a therapist if you’re having trouble coping with your feelings.
You may not be able to cope with your feelings on your own, and that’s okay. A therapist can help you process your feelings and learn new ways to cope. This might help you stop binge eating when you’re stressed. Ask your doctor to refer you to a therapist or look for a therapist online.
Your insurance may pay for your therapist visits, so check your benefits.
3. Adopting Healthy Coping Strategies
3-1. Meditate
Set a timer for how long you want to meditate. Sit or stand in a comfortable position, then close your eyes. Take long, deep breaths and focus on your breath. If your mind wanders, gently bring it back to your breath.
It may help to count your breaths.
You could also follow a guided meditation using an app like Headspace, Calm, or Insight Timer.
3-2. Do breathing exercises to calm down when you feel stressed.
Breathing exercises can help you feel relaxed and calm and help release tension in your body. Use breathing exercises when you feel stressed or to help you manage your daily stresses. Here are some breathing exercises you might try:
Inhale through your nose for a 5-count, then hold your breath as you count to 5. Exhale slowly out of your mouth for a 5-count. Repeat 5 times.
Cover 1 of your nostrils, then slowly inhale through your open nostril. Exhale slowly through the same nostril, then switch nostrils and repeat. Do 5 breaths on each side.
Lie down and place 1 hand over your chest and the other over you stomach. Inhale slowly through your nose and draw the air down into your lungs. Your stomach should rise but your chest shouldn’t. Hold your breath for 1-2 seconds, then slowly exhale through your mouth.
3-3. Use aromatherapy to calm yourself down.
Take a whiff of an essential oil to help you relax. Alternatively, mix 1-2 drops of essential oil into .5 cups (120 mL) of a carrier oil, like jojoba or grapeseed oil, then rub the oil onto your skin. If you’re taking a bath, add 3-5 drops of essential oil to your bath water. Here are some scents that may help you feel relaxed:
Lavender
Lemon
Yuzu
Bergamot
Ylang Ylang
Clary sage
Jasmine
3-4. Perform progressive muscle relaxation to release muscle tension.
Sit or lie in a comfortable position. Then, focus on your toes, tighten them, and release. Work your way up from your toes to your shoulders, tensing and relaxing each set of muscles. This should help you feel calm.
You can use this technique when you’re feeling overwhelmed or as a daily exercise to help you manage your daily stress.
3-5. Do yoga
Yoga helps you focus on your breath and connect your body and mind. Learn a few yoga poses and do them when you’re feeling stressed. For a deeper practice, take a yoga class for a guided routine and expert advice about your form. Alternatively, follow along with a yoga video workout.
Search online for a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some places might require you purchase a membership.
3-6. Express your feelings through art to help you cope.
Artistic outlets like drawing, painting, and writing help you process your feelings. Pick a creative outlet that feels right for you or try different ways of expressing your creativity. Here are some ideas:
Do pencil sketches in a notebook.
Take a painting class.
Color in an adult coloring book.
Write in a journal or express your feelings through stories.
Write poetry about how you feel.
4. Resisting Temptation to Binge
4-1. Throw out all of the foods you typically binge.
It’ll be harder for you to binge when you’re stressed if you don’t have the foods you’re craving. Clean out your pantry, cabinets, and refrigerator. Get rid of foods that tempt you to binge, then restock your kitchen with healthier options, like veggies and nuts.
Even if you do resort to binging, it’s better to eat healthy food like baby carrots or grapes.
4-2. Stop keeping sugary and high calorie foods in your home.
After your kitchen clean out, commit to not buying junk food for your home. This will make it much more difficult for you to binge. If you want to indulge in your favorite treats or snacks, buy a single serving and stick to that.
You don’t have to be afraid of the foods you like. However, it’s best to keep them out of your home if you know you might binge them.
4-3. Eat a meal every 2-3 hours so you don’t get too hungry.
It’s harder to resist a binge if you’re hungry, so eat every few hours to stave off hunger. Plan healthy meals that will give you the nutrients you need and help you feel full. Build your meals around lean protein and veggies.
For instance, you might eat egg whites with spinach and tomatoes for breakfast, a salad with tuna fish for lunch, and roasted chicken with potatoes and zucchini for dinner. For snacks, munch on baby carrots, apple slices, and almonds.
Restricting your food intake will only lead to more binging. Be sure to give your body the nutrients it needs each day.
4-4. Choose antioxidant-rich foods to help stave off cravings.
Eating nutritious foods may help keep you satiated so you’re less likely to binge. Additionally, these foods may help you be in a better mood, which can help you deal with stress. Incorporate antioxidant-rich foods into your meals. Here are some foods you could try:
Avocados
Blueberries
Salmon
Almonds
Dark chocolate
Veggies
4-5. Take a different route home if you stress eat after work.
Work stress is a common issue, and you might feel like binging after a hard day. If you drive past food places where you normally stop, change your route so that you’re less tempted to binge on your way home. This might help you change your habits so you can finally stop binging.
As an example, let’s say you’re tempted to stop at a fast food place for comfort food on your way home. A different route could help you break this habit because you won’t be passing that place anymore.
4-6. Sleep 7-9 hours a night to help you manage your stress.
Being tired makes it hard for you to resist the temptation to binge. Additionally, it’s hard to handle stress. Help yourself stay well-rested by going to bed at the same time every night. Additionally, follow a sleep routine to help you fall asleep faster.
A good sleep routine might include taking a warm bath, getting into your pajamas, and reading a chapter of a book in bed.
Turn off your screens at least an hour before bed. The blue light from your screens can keep you awake.
Tips
Don’t give up if you have a day where you slip-up. You’ll likely cave to temptation at times, but focus on getting back on track right away.[28]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
Warnings
While you may not need to worry if you’re only binge eating occasionally, binge eating is an eating disorder that may require treatment. Talk to your doctor if you’re binge eating often to see if you need additional help.[29]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source
| {
"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Distracting Yourself from Your Cravings\\n1-1. Challenge yourself to put off your cravings for 10 minutes at a time.\\nIt’s really hard to fight cravings, especially when you’re stressed. Instead of telling yourself that you can’t have the food you want, promise yourself that you’ll wait 10 minutes before eating. After 10 minutes, set a goal to wait 10 more. Your craving will likely go away on its own.\\nIf you give in and eat something, don’t get mad at yourself or give up. Instead, start the process over and tell yourself that you’ll wait 10 minutes before eating anything else.\\nDrinking a full glass of water while you wait may help you feel full, which can make it easier to avoid a binge.\\n1-2. Talk to your friend about what’s stressing you out.\\nVenting to a friend is a great way to fight stress binging because it helps keep your mind off food and relieves stress. Call, text, or visit a friend and explain how you feel. Tell them if you’d like some advice or just want to vent.\\nYou might say, “I feel like I have too many work and school assignments to get everything done on time,” or “I’m moving in 2 weeks but haven’t even started packing. I’m not sure how I can get all of this done.”\\nIf you’re at work, you might try talking to a trusted coworker or mentor.\\n1-3. Look at funny memes or videos online.\\nTake a few minutes to enjoy something that makes you laugh. Scroll through a site like Reddit, watch videos on YouTube, or search your favorite meme. This will boost your mood so you’re less likely to binge.\\nDon’t look at memes or videos that have to do with food, as this might make you want food more.\\nFor instance, you might watch silly cat videos or song parodies.\\n1-4. Read an engaging book to take your mind off of food.\\nReading is both a distraction and a stress reliever. Choose a book that draws your full attention and keeps you turning the page. Read as long as time permits or until your cravings go away.\\nPick a genre that appeals to you. For instance, you might read the latest young adult novel that’s trending. Alternatively, you could pick a fantasy or sci fi book that immerses you in a different world.\\n1-5. Go for a 10-15 minute walk to clear your mind.\\nA walk will shift your attention away from your stressor and can give you a sense of accomplishment that might help you feel better. Take a short walk outside to help you relax and boost your mood. If you can’t go outside, use the space you have in your home or workplace.\\nTry to focus on your environment while you’re out walking. Notice the scenery, sounds, smells, and sensations that you experience while you’re walking.\\n1-6. Engage in a hobby to distract yourself while also reducing stress.\\nPick a hobby that fits your interests and is easy to fit in your schedule. Then, turn to your hobby when you feel tempted to binge due to stress. Set a time limit on your hobby if you can’t spare much time. Here are some hobbies you might try: \\nKnit\\nDo puzzles\\nDraw or paint\\nPlay a video game\\nWrite a blog\\nMake clay figurines\\nDance\\nBuild bird houses\\nGarden\\n2. Processing Your Emotions\\n2-1. Allow yourself to feel stressed because fighting it makes it worse.\\nWhen you’re feeling stressed, it’s normal to just want the feeling to go away. However, trying to fight off your feelings of stress can make them worse. Oftentimes, this triggers your binge eating. Instead, give yourself permission to feel stressed.\\nTell yourself, “I’m feeling stressed right now, and that’s normal. I’ve got a lot to do right now.”\\n2-2. Identify why you’re feeling stressed.\\nAnything can create stress, including happy things in your life. Think about what was happening when you started to feel stressed and about what you feel pressured to accomplish. Make a quick list of what you believe is stressing you out.\\nYou can make a mental or physical list.\\nYou might write things like, “meeting deadlines at work,” “cleaning the house before guests arrive,” “planning Luisa’s birthday,” and “paying this month’s bills.”\\n2-3. Notice how the stress is making your body feel.\\nNegative emotions tend to manifest in your body in some way. As an example, stress could be causing tightness in your chest, pain in your shoulders or back, or an upset stomach. Close your eyes and focus on how you’re feeling to see how stress is affecting you. Then, concentrate on releasing that sensation.\\nFor example, you might realize that your shoulders are feeling tensed. Take a deep breath and try to release that tension.\\n2-4. Use positive self-talk to remind yourself that stress is temporary.\\nWhen you’re feeling overwhelmed, it can feel like there’s no end to it. This can drive you to your unhealthy coping strategy of binge eating. Change your outlook by trying to stay positive. Remind yourself that you’ll get through this and the feeling is not forever.\\nTell yourself something like, “I’ve handled this before and I know this feeling will go away,” or “I know I’ll be okay if I just keep going.”\\n2-5. Talk to a therapist if you’re having trouble coping with your feelings.\\nYou may not be able to cope with your feelings on your own, and that’s okay. A therapist can help you process your feelings and learn new ways to cope. This might help you stop binge eating when you’re stressed. Ask your doctor to refer you to a therapist or look for a therapist online.\\nYour insurance may pay for your therapist visits, so check your benefits.\\n3. Adopting Healthy Coping Strategies\\n3-1. Meditate\\nSet a timer for how long you want to meditate. Sit or stand in a comfortable position, then close your eyes. Take long, deep breaths and focus on your breath. If your mind wanders, gently bring it back to your breath.\\nIt may help to count your breaths.\\nYou could also follow a guided meditation using an app like Headspace, Calm, or Insight Timer.\\n3-2. Do breathing exercises to calm down when you feel stressed.\\nBreathing exercises can help you feel relaxed and calm and help release tension in your body. Use breathing exercises when you feel stressed or to help you manage your daily stresses. Here are some breathing exercises you might try:\\nInhale through your nose for a 5-count, then hold your breath as you count to 5. Exhale slowly out of your mouth for a 5-count. Repeat 5 times.\\nCover 1 of your nostrils, then slowly inhale through your open nostril. Exhale slowly through the same nostril, then switch nostrils and repeat. Do 5 breaths on each side.\\nLie down and place 1 hand over your chest and the other over you stomach. Inhale slowly through your nose and draw the air down into your lungs. Your stomach should rise but your chest shouldn’t. Hold your breath for 1-2 seconds, then slowly exhale through your mouth.\\n3-3. Use aromatherapy to calm yourself down.\\nTake a whiff of an essential oil to help you relax. Alternatively, mix 1-2 drops of essential oil into .5 cups (120 mL) of a carrier oil, like jojoba or grapeseed oil, then rub the oil onto your skin. If you’re taking a bath, add 3-5 drops of essential oil to your bath water. Here are some scents that may help you feel relaxed:\\nLavender\\nLemon\\nYuzu\\nBergamot\\nYlang Ylang\\nClary sage\\nJasmine\\n3-4. Perform progressive muscle relaxation to release muscle tension.\\nSit or lie in a comfortable position. Then, focus on your toes, tighten them, and release. Work your way up from your toes to your shoulders, tensing and relaxing each set of muscles. This should help you feel calm.\\nYou can use this technique when you’re feeling overwhelmed or as a daily exercise to help you manage your daily stress.\\n3-5. Do yoga\\nYoga helps you focus on your breath and connect your body and mind. Learn a few yoga poses and do them when you’re feeling stressed. For a deeper practice, take a yoga class for a guided routine and expert advice about your form. Alternatively, follow along with a yoga video workout.\\nSearch online for a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some places might require you purchase a membership.\\n3-6. Express your feelings through art to help you cope.\\nArtistic outlets like drawing, painting, and writing help you process your feelings. Pick a creative outlet that feels right for you or try different ways of expressing your creativity. Here are some ideas:\\nDo pencil sketches in a notebook.\\nTake a painting class.\\nColor in an adult coloring book.\\nWrite in a journal or express your feelings through stories.\\nWrite poetry about how you feel.\\n4. Resisting Temptation to Binge\\n4-1. Throw out all of the foods you typically binge.\\nIt’ll be harder for you to binge when you’re stressed if you don’t have the foods you’re craving. Clean out your pantry, cabinets, and refrigerator. Get rid of foods that tempt you to binge, then restock your kitchen with healthier options, like veggies and nuts.\\nEven if you do resort to binging, it’s better to eat healthy food like baby carrots or grapes.\\n4-2. Stop keeping sugary and high calorie foods in your home.\\nAfter your kitchen clean out, commit to not buying junk food for your home. This will make it much more difficult for you to binge. If you want to indulge in your favorite treats or snacks, buy a single serving and stick to that.\\nYou don’t have to be afraid of the foods you like. However, it’s best to keep them out of your home if you know you might binge them.\\n4-3. Eat a meal every 2-3 hours so you don’t get too hungry.\\nIt’s harder to resist a binge if you’re hungry, so eat every few hours to stave off hunger. Plan healthy meals that will give you the nutrients you need and help you feel full. Build your meals around lean protein and veggies.\\nFor instance, you might eat egg whites with spinach and tomatoes for breakfast, a salad with tuna fish for lunch, and roasted chicken with potatoes and zucchini for dinner. For snacks, munch on baby carrots, apple slices, and almonds.\\nRestricting your food intake will only lead to more binging. Be sure to give your body the nutrients it needs each day.\\n4-4. Choose antioxidant-rich foods to help stave off cravings.\\nEating nutritious foods may help keep you satiated so you’re less likely to binge. Additionally, these foods may help you be in a better mood, which can help you deal with stress. Incorporate antioxidant-rich foods into your meals. Here are some foods you could try:\\nAvocados\\nBlueberries\\nSalmon\\nAlmonds\\nDark chocolate\\nVeggies\\n4-5. Take a different route home if you stress eat after work.\\nWork stress is a common issue, and you might feel like binging after a hard day. If you drive past food places where you normally stop, change your route so that you’re less tempted to binge on your way home. This might help you change your habits so you can finally stop binging.\\nAs an example, let’s say you’re tempted to stop at a fast food place for comfort food on your way home. A different route could help you break this habit because you won’t be passing that place anymore.\\n4-6. Sleep 7-9 hours a night to help you manage your stress.\\nBeing tired makes it hard for you to resist the temptation to binge. Additionally, it’s hard to handle stress. Help yourself stay well-rested by going to bed at the same time every night. Additionally, follow a sleep routine to help you fall asleep faster.\\nA good sleep routine might include taking a warm bath, getting into your pajamas, and reading a chapter of a book in bed.\\nTurn off your screens at least an hour before bed. The blue light from your screens can keep you awake.\\nTips\\nDon’t give up if you have a day where you slip-up. You’ll likely cave to temptation at times, but focus on getting back on track right away.[28]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nWarnings\\nWhile you may not need to worry if you’re only binge eating occasionally, binge eating is an eating disorder that may require treatment. Talk to your doctor if you’re binge eating often to see if you need additional help.[29]\\nX\\nTrustworthy Source\\nNational Health Service (UK)\\nPublic healthcare system of the UK\\nGo to source\\n\", \"简要回答\": \"Managing stress is really hard sometimes, and binge eating might feel like the only way you can cope. Binge eating is a response to stress because your body releases the appetite boosting hormone cortisol as a response to stress. However, binge eating usually makes your problems worse and often leads to weight gain, so you likely want to stop. Combat your cravings by distracting yourself, dealing with your emotions, and learning new ways to cope with stress. Additionally, fight temptation by removing trigger foods and taking good care of yourself.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Distracting Yourself from Your Cravings\", \"步骤\": [{\"编号\": 1, \"标题\": \"Challenge yourself to put off your cravings for 10 minutes at a time.\", \"描述\": \"It’s really hard to fight cravings, especially when you’re stressed. Instead of telling yourself that you can’t have the food you want, promise yourself that you’ll wait 10 minutes before eating. After 10 minutes, set a goal to wait 10 more. Your craving will likely go away on its own.\\nIf you give in and eat something, don’t get mad at yourself or give up. Instead, start the process over and tell yourself that you’ll wait 10 minutes before eating anything else.\\nDrinking a full glass of water while you wait may help you feel full, which can make it easier to avoid a binge.\"}, {\"编号\": 2, \"标题\": \"Talk to your friend about what’s stressing you out.\", \"描述\": \"Venting to a friend is a great way to fight stress binging because it helps keep your mind off food and relieves stress. Call, text, or visit a friend and explain how you feel. Tell them if you’d like some advice or just want to vent.\\nYou might say, “I feel like I have too many work and school assignments to get everything done on time,” or “I’m moving in 2 weeks but haven’t even started packing. I’m not sure how I can get all of this done.”\\nIf you’re at work, you might try talking to a trusted coworker or mentor.\"}, {\"编号\": 3, \"标题\": \"Look at funny memes or videos online.\", \"描述\": \"Take a few minutes to enjoy something that makes you laugh. Scroll through a site like Reddit, watch videos on YouTube, or search your favorite meme. This will boost your mood so you’re less likely to binge.\\nDon’t look at memes or videos that have to do with food, as this might make you want food more.\\nFor instance, you might watch silly cat videos or song parodies.\"}, {\"编号\": 4, \"标题\": \"Read an engaging book to take your mind off of food.\", \"描述\": \"Reading is both a distraction and a stress reliever. Choose a book that draws your full attention and keeps you turning the page. Read as long as time permits or until your cravings go away.\\nPick a genre that appeals to you. For instance, you might read the latest young adult novel that’s trending. Alternatively, you could pick a fantasy or sci fi book that immerses you in a different world.\"}, {\"编号\": 5, \"标题\": \"Go for a 10-15 minute walk to clear your mind.\", \"描述\": \"A walk will shift your attention away from your stressor and can give you a sense of accomplishment that might help you feel better. Take a short walk outside to help you relax and boost your mood. If you can’t go outside, use the space you have in your home or workplace.\\nTry to focus on your environment while you’re out walking. Notice the scenery, sounds, smells, and sensations that you experience while you’re walking.\"}, {\"编号\": 6, \"标题\": \"Engage in a hobby to distract yourself while also reducing stress.\", \"描述\": \"Pick a hobby that fits your interests and is easy to fit in your schedule. Then, turn to your hobby when you feel tempted to binge due to stress. Set a time limit on your hobby if you can’t spare much time. Here are some hobbies you might try: \\nKnit\\nDo puzzles\\nDraw or paint\\nPlay a video game\\nWrite a blog\\nMake clay figurines\\nDance\\nBuild bird houses\\nGarden\"}]}, {\"编号\": 2, \"标题\": \"Processing Your Emotions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Allow yourself to feel stressed because fighting it makes it worse.\", \"描述\": \"When you’re feeling stressed, it’s normal to just want the feeling to go away. However, trying to fight off your feelings of stress can make them worse. Oftentimes, this triggers your binge eating. Instead, give yourself permission to feel stressed.\\nTell yourself, “I’m feeling stressed right now, and that’s normal. I’ve got a lot to do right now.”\"}, {\"编号\": 2, \"标题\": \"Identify why you’re feeling stressed.\", \"描述\": \"Anything can create stress, including happy things in your life. Think about what was happening when you started to feel stressed and about what you feel pressured to accomplish. Make a quick list of what you believe is stressing you out.\\nYou can make a mental or physical list.\\nYou might write things like, “meeting deadlines at work,” “cleaning the house before guests arrive,” “planning Luisa’s birthday,” and “paying this month’s bills.”\"}, {\"编号\": 3, \"标题\": \"Notice how the stress is making your body feel.\", \"描述\": \"Negative emotions tend to manifest in your body in some way. As an example, stress could be causing tightness in your chest, pain in your shoulders or back, or an upset stomach. Close your eyes and focus on how you’re feeling to see how stress is affecting you. Then, concentrate on releasing that sensation.\\nFor example, you might realize that your shoulders are feeling tensed. Take a deep breath and try to release that tension.\"}, {\"编号\": 4, \"标题\": \"Use positive self-talk to remind yourself that stress is temporary.\", \"描述\": \"When you’re feeling overwhelmed, it can feel like there’s no end to it. This can drive you to your unhealthy coping strategy of binge eating. Change your outlook by trying to stay positive. Remind yourself that you’ll get through this and the feeling is not forever.\\nTell yourself something like, “I’ve handled this before and I know this feeling will go away,” or “I know I’ll be okay if I just keep going.”\"}, {\"编号\": 5, \"标题\": \"Talk to a therapist if you’re having trouble coping with your feelings.\", \"描述\": \"You may not be able to cope with your feelings on your own, and that’s okay. A therapist can help you process your feelings and learn new ways to cope. This might help you stop binge eating when you’re stressed. Ask your doctor to refer you to a therapist or look for a therapist online.\\nYour insurance may pay for your therapist visits, so check your benefits.\"}]}, {\"编号\": 3, \"标题\": \"Adopting Healthy Coping Strategies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Meditate\", \"描述\": \"Set a timer for how long you want to meditate. Sit or stand in a comfortable position, then close your eyes. Take long, deep breaths and focus on your breath. If your mind wanders, gently bring it back to your breath.\\nIt may help to count your breaths.\\nYou could also follow a guided meditation using an app like Headspace, Calm, or Insight Timer.\"}, {\"编号\": 2, \"标题\": \"Do breathing exercises to calm down when you feel stressed.\", \"描述\": \"Breathing exercises can help you feel relaxed and calm and help release tension in your body. Use breathing exercises when you feel stressed or to help you manage your daily stresses. Here are some breathing exercises you might try:\\nInhale through your nose for a 5-count, then hold your breath as you count to 5. Exhale slowly out of your mouth for a 5-count. Repeat 5 times.\\nCover 1 of your nostrils, then slowly inhale through your open nostril. Exhale slowly through the same nostril, then switch nostrils and repeat. Do 5 breaths on each side.\\nLie down and place 1 hand over your chest and the other over you stomach. Inhale slowly through your nose and draw the air down into your lungs. Your stomach should rise but your chest shouldn’t. Hold your breath for 1-2 seconds, then slowly exhale through your mouth.\"}, {\"编号\": 3, \"标题\": \"Use aromatherapy to calm yourself down.\", \"描述\": \"Take a whiff of an essential oil to help you relax. Alternatively, mix 1-2 drops of essential oil into .5 cups (120 mL) of a carrier oil, like jojoba or grapeseed oil, then rub the oil onto your skin. If you’re taking a bath, add 3-5 drops of essential oil to your bath water. Here are some scents that may help you feel relaxed:\\nLavender\\nLemon\\nYuzu\\nBergamot\\nYlang Ylang\\nClary sage\\nJasmine\"}, {\"编号\": 4, \"标题\": \"Perform progressive muscle relaxation to release muscle tension.\", \"描述\": \"Sit or lie in a comfortable position. Then, focus on your toes, tighten them, and release. Work your way up from your toes to your shoulders, tensing and relaxing each set of muscles. This should help you feel calm.\\nYou can use this technique when you’re feeling overwhelmed or as a daily exercise to help you manage your daily stress.\"}, {\"编号\": 5, \"标题\": \"Do yoga\", \"描述\": \"Yoga helps you focus on your breath and connect your body and mind. Learn a few yoga poses and do them when you’re feeling stressed. For a deeper practice, take a yoga class for a guided routine and expert advice about your form. Alternatively, follow along with a yoga video workout.\\nSearch online for a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some places might require you purchase a membership.\"}, {\"编号\": 6, \"标题\": \"Express your feelings through art to help you cope.\", \"描述\": \"Artistic outlets like drawing, painting, and writing help you process your feelings. Pick a creative outlet that feels right for you or try different ways of expressing your creativity. Here are some ideas:\\nDo pencil sketches in a notebook.\\nTake a painting class.\\nColor in an adult coloring book.\\nWrite in a journal or express your feelings through stories.\\nWrite poetry about how you feel.\"}]}, {\"编号\": 4, \"标题\": \"Resisting Temptation to Binge\", \"步骤\": [{\"编号\": 1, \"标题\": \"Throw out all of the foods you typically binge.\", \"描述\": \"It’ll be harder for you to binge when you’re stressed if you don’t have the foods you’re craving. Clean out your pantry, cabinets, and refrigerator. Get rid of foods that tempt you to binge, then restock your kitchen with healthier options, like veggies and nuts.\\nEven if you do resort to binging, it’s better to eat healthy food like baby carrots or grapes.\"}, {\"编号\": 2, \"标题\": \"Stop keeping sugary and high calorie foods in your home.\", \"描述\": \"After your kitchen clean out, commit to not buying junk food for your home. This will make it much more difficult for you to binge. If you want to indulge in your favorite treats or snacks, buy a single serving and stick to that.\\nYou don’t have to be afraid of the foods you like. However, it’s best to keep them out of your home if you know you might binge them.\"}, {\"编号\": 3, \"标题\": \"Eat a meal every 2-3 hours so you don’t get too hungry.\", \"描述\": \"It’s harder to resist a binge if you’re hungry, so eat every few hours to stave off hunger. Plan healthy meals that will give you the nutrients you need and help you feel full. Build your meals around lean protein and veggies.\\nFor instance, you might eat egg whites with spinach and tomatoes for breakfast, a salad with tuna fish for lunch, and roasted chicken with potatoes and zucchini for dinner. For snacks, munch on baby carrots, apple slices, and almonds.\\nRestricting your food intake will only lead to more binging. Be sure to give your body the nutrients it needs each day.\"}, {\"编号\": 4, \"标题\": \"Choose antioxidant-rich foods to help stave off cravings.\", \"描述\": \"Eating nutritious foods may help keep you satiated so you’re less likely to binge. Additionally, these foods may help you be in a better mood, which can help you deal with stress. Incorporate antioxidant-rich foods into your meals. Here are some foods you could try:\\nAvocados\\nBlueberries\\nSalmon\\nAlmonds\\nDark chocolate\\nVeggies\"}, {\"编号\": 5, \"标题\": \"Take a different route home if you stress eat after work.\", \"描述\": \"Work stress is a common issue, and you might feel like binging after a hard day. If you drive past food places where you normally stop, change your route so that you’re less tempted to binge on your way home. This might help you change your habits so you can finally stop binging.\\nAs an example, let’s say you’re tempted to stop at a fast food place for comfort food on your way home. A different route could help you break this habit because you won’t be passing that place anymore.\"}, {\"编号\": 6, \"标题\": \"Sleep 7-9 hours a night to help you manage your stress.\", \"描述\": \"Being tired makes it hard for you to resist the temptation to binge. Additionally, it’s hard to handle stress. Help yourself stay well-rested by going to bed at the same time every night. Additionally, follow a sleep routine to help you fall asleep faster.\\nA good sleep routine might include taking a warm bath, getting into your pajamas, and reading a chapter of a book in bed.\\nTurn off your screens at least an hour before bed. The blue light from your screens can keep you awake.\"}], \"小提示\": [\"Don’t give up if you have a day where you slip-up. You’ll likely cave to temptation at times, but focus on getting back on track right away.[28]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\"], \"注意事项\": [\"While you may not need to worry if you’re only binge eating occasionally, binge eating is an eating disorder that may require treatment. Talk to your doctor if you’re binge eating often to see if you need additional help.[29]\\nX\\nTrustworthy Source\\nNational Health Service (UK)\\nPublic healthcare system of the UK\\nGo to source\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
2,941 | How to Avoid Blood Clots on Long Flights | 1. Preparing for Your Flight
1-1. Know your risk.
Certain people are at higher risk of blood clots or DVT than others. If you fall into one of the following categories, you may want to talk to your doctor about taking special precautions when traveling. Risk factors include:
Being older than 40
Being overweight
Not taking anticoagulant medication as prescribed
A genetic blood clotting condition
Having cancer or receiving cancer treatment
Being pregnant or a recent delivery or c-section
Taking hormone therapy or birth control pills
Smoking
A recent major surgery
A broken bone in a lower body extremity (ankle, foot, leg, etc.)
1-2. Ask your doctor about anticoagulant medication.
Consider an injection of anticoagulant medication if you have cancer, had a recent surgery or have thrombophilia. Depending on your medical history and condition, one of the steps that could help is to take an anticoagulant medication such as heparin. An injection of heparin can thin your blood and make it less likely to clot during the long flight. Ask your doctor whether this is a good option for you.
1-3. Get compression stockings.
Doctor-recommended compression stockings are a good lifestyle change if you are at risk of blood clots or have an upcoming flight. You should ask your doctor or pharmacist about the appropriate type of stocking, which may be a graduated compression stocking. They should go all the way up to your knee and can help improve circulation when used alongside regular exercise.
1-4. Book an aisle seat.
An aisle seat will allow you to move your legs a little bit more during the flight, which will help improve circulation and reduce the risk of blood clots. Book your flight early so you can be sure to get an aisle seat.
You may also be able to pay a little more for a row with extra leg room. If you can afford it, this may be another option to give yourself more space to stretch out.
1-5. Avoid long, uninterrupted flights.
People who travel on flights longer than four hours are at an increased risk of blood clots. If you can take a vacation or attend an event a little bit closer to home, you will reduce your risk. See if you can meet friends, family or colleagues somewhere a little closer, perhaps less than a four-hour flight away.
If a long trip is absolutely necessary, consider breaking it up with stops in between and give yourself time to rest, relax and walk about for a day or two between the legs of your trip. If it is not possible, you should at least give yourself a few hours of rest between flights. In this time, you should walk around and stretch.
2. Taking Precautions During Your Flight
2-1. Ask to be reseated if they give you a window seat.
If you have been seated at a window seat and are at risk of blood clots, you should tell the flight attendants. Ask one of the flight attendants if they would be able to move you to an aisle seat.
2-2. Store your luggage overhead.
If you have carry on baggage, you should place it in the overhead container. Avoid putting anything at your feet, since it will reduce the amount of room that you have for stretching your legs.
2-3. Avoid drinking alcohol.
You should avoid alcohol both prior to your flight and during the actual flight, since it could put you to sleep and cause you to be immobile for a long period of time. A blood clot could form while you are sleeping in an uncomfortable position.
2-4. Avoid sleeping pills on long flights.
If you take a sleeping pill, you could fall asleep and get a blood clot. As such, avoid the temptation of taking a sleeping pill. Instead, you could try taking very short, ten-minute naps.
2-5. Stay hydrated by drinking plenty of water.
Bring a water bottle with you. When you finish it, ask the flight attendant to refill it for you. If you rely on the small cups of water they give you during the flight, you will not get adequate hydration.
2-6. Take off your shoes during the flight.
To improve circulation, it can help to take off your shoes. It will be easier to stretch your feet and toes without shoes.
2-7. Don’t cross your legs during the flight.
If you have a habit of crossing your legs, you should avoid it during a long flight. Crossing your legs will reduce circulation to parts of your legs, which will increase the risk of a blood clot.
3. Moving Around
3-1. Do foot stretches.
Flex your toes back towards your chest. Then, point them towards the ground. Repeat this exercise six to eight times for one set of foot stretches. Every once in awhile, say every half hour, you should perform this foot stretch.
3-2. Stretch your toes.
Every so often, you should do a simple toe stretch by pressing your toes to the ground and then raising them up to the ceiling. Complete five to eight repetitions. You can do the toe stretch after doing your foot stretch.
3-3. Pull your knees to your chest.
Grab your knee and pull your leg up to your chest. Hold it for 15 seconds. Then, let it back down to the floor. Repeat the movement on your other side for one complete repetition. Complete 10 repetitions during your flight.
3-4. Press the balls of your feet to the ground periodically.
Every once in awhile, you should press the balls of your feet to the ground. Press down to the floor to increase the circulation to your lower legs and feet.
3-5. Roll your ankles.
Roll your right ankle in a clock-wise direction. Then, roll it in a counter-clockwise direction. Once you have rolled it in each direction, you have completed one repetition. Complete six repetitions per foot.
3-6. Lift your legs.
Engage your core and lift your legs off the ground. Try lifting them 6 inches off the ground. Hold them up for 30 seconds or as long possible. Relax, and place your feet back on the ground. Repeat this exercise six times.
3-7. Walk up and down the aisle.
Whenever you see the seat belt sign go off, you should take the opportunity to walk up and down the aisles. Walk slowly to ensure safety. Take your time and just stretch your legs by walking up and down the aisles. Every 20 minutes, walk up and down the aisles for a couple minutes (this is another reason why it's a good idea to get an aisle seat).
4. Taking Precautions after a Flight
4-1. Go for a walk right after the trip.
To improve your circulation after a long flight, it is important to take a nice walk. You will likely have to walk to pick up your luggage, which will help a little bit. In addition, you could take a walk outside when you get to your destination.
4-2. Seek medical attention for deep vein thrombosis.
If you feel pain or swelling in either of your feet or legs, you should seek immediate medical attention.
If there is some minor puffiness in your ankles or legs but no pain or any other unusual symptoms, you don’t need to worry. Slight puffiness is not due to blood clotting and is normal with long flights.
4-3. See a doctor if you experience symptoms of a pulmonary embolism.
A pulmonary embolism occurs when a blood clot blocks an artery in your lungs. This blood clot often originates in a person's legs and travels to their lungs. You should seek immediate medical attention if you experience any of the symptoms of a pulmonary embolism such as chest pain or shortness of breath. Likewise, see a doctor if you feel dizzy, start coughing up blood or have difficulty breathing.
Pulmonary embolism can be a fatal complication of blood clots.
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"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Preparing for Your Flight\\n1-1. Know your risk.\\nCertain people are at higher risk of blood clots or DVT than others. If you fall into one of the following categories, you may want to talk to your doctor about taking special precautions when traveling. Risk factors include:\\nBeing older than 40\\nBeing overweight\\nNot taking anticoagulant medication as prescribed\\nA genetic blood clotting condition\\nHaving cancer or receiving cancer treatment\\nBeing pregnant or a recent delivery or c-section\\nTaking hormone therapy or birth control pills\\nSmoking\\nA recent major surgery\\nA broken bone in a lower body extremity (ankle, foot, leg, etc.)\\n1-2. Ask your doctor about anticoagulant medication.\\nConsider an injection of anticoagulant medication if you have cancer, had a recent surgery or have thrombophilia. Depending on your medical history and condition, one of the steps that could help is to take an anticoagulant medication such as heparin. An injection of heparin can thin your blood and make it less likely to clot during the long flight. Ask your doctor whether this is a good option for you.\\n1-3. Get compression stockings.\\nDoctor-recommended compression stockings are a good lifestyle change if you are at risk of blood clots or have an upcoming flight. You should ask your doctor or pharmacist about the appropriate type of stocking, which may be a graduated compression stocking. They should go all the way up to your knee and can help improve circulation when used alongside regular exercise.\\n1-4. Book an aisle seat.\\nAn aisle seat will allow you to move your legs a little bit more during the flight, which will help improve circulation and reduce the risk of blood clots. Book your flight early so you can be sure to get an aisle seat.\\nYou may also be able to pay a little more for a row with extra leg room. If you can afford it, this may be another option to give yourself more space to stretch out.\\n1-5. Avoid long, uninterrupted flights.\\nPeople who travel on flights longer than four hours are at an increased risk of blood clots. If you can take a vacation or attend an event a little bit closer to home, you will reduce your risk. See if you can meet friends, family or colleagues somewhere a little closer, perhaps less than a four-hour flight away.\\nIf a long trip is absolutely necessary, consider breaking it up with stops in between and give yourself time to rest, relax and walk about for a day or two between the legs of your trip. If it is not possible, you should at least give yourself a few hours of rest between flights. In this time, you should walk around and stretch.\\n2. Taking Precautions During Your Flight\\n2-1. Ask to be reseated if they give you a window seat.\\nIf you have been seated at a window seat and are at risk of blood clots, you should tell the flight attendants. Ask one of the flight attendants if they would be able to move you to an aisle seat.\\n2-2. Store your luggage overhead.\\nIf you have carry on baggage, you should place it in the overhead container. Avoid putting anything at your feet, since it will reduce the amount of room that you have for stretching your legs.\\n2-3. Avoid drinking alcohol.\\nYou should avoid alcohol both prior to your flight and during the actual flight, since it could put you to sleep and cause you to be immobile for a long period of time. A blood clot could form while you are sleeping in an uncomfortable position.\\n2-4. Avoid sleeping pills on long flights.\\nIf you take a sleeping pill, you could fall asleep and get a blood clot. As such, avoid the temptation of taking a sleeping pill. Instead, you could try taking very short, ten-minute naps.\\n2-5. Stay hydrated by drinking plenty of water.\\nBring a water bottle with you. When you finish it, ask the flight attendant to refill it for you. If you rely on the small cups of water they give you during the flight, you will not get adequate hydration.\\n2-6. Take off your shoes during the flight.\\nTo improve circulation, it can help to take off your shoes. It will be easier to stretch your feet and toes without shoes.\\n2-7. Don’t cross your legs during the flight.\\nIf you have a habit of crossing your legs, you should avoid it during a long flight. Crossing your legs will reduce circulation to parts of your legs, which will increase the risk of a blood clot.\\n3. Moving Around\\n3-1. Do foot stretches.\\nFlex your toes back towards your chest. Then, point them towards the ground. Repeat this exercise six to eight times for one set of foot stretches. Every once in awhile, say every half hour, you should perform this foot stretch.\\n3-2. Stretch your toes.\\nEvery so often, you should do a simple toe stretch by pressing your toes to the ground and then raising them up to the ceiling. Complete five to eight repetitions. You can do the toe stretch after doing your foot stretch.\\n3-3. Pull your knees to your chest.\\nGrab your knee and pull your leg up to your chest. Hold it for 15 seconds. Then, let it back down to the floor. Repeat the movement on your other side for one complete repetition. Complete 10 repetitions during your flight.\\n3-4. Press the balls of your feet to the ground periodically.\\nEvery once in awhile, you should press the balls of your feet to the ground. Press down to the floor to increase the circulation to your lower legs and feet.\\n3-5. Roll your ankles.\\nRoll your right ankle in a clock-wise direction. Then, roll it in a counter-clockwise direction. Once you have rolled it in each direction, you have completed one repetition. Complete six repetitions per foot.\\n3-6. Lift your legs.\\nEngage your core and lift your legs off the ground. Try lifting them 6 inches off the ground. Hold them up for 30 seconds or as long possible. Relax, and place your feet back on the ground. Repeat this exercise six times.\\n3-7. Walk up and down the aisle.\\nWhenever you see the seat belt sign go off, you should take the opportunity to walk up and down the aisles. Walk slowly to ensure safety. Take your time and just stretch your legs by walking up and down the aisles. Every 20 minutes, walk up and down the aisles for a couple minutes (this is another reason why it's a good idea to get an aisle seat).\\n4. Taking Precautions after a Flight\\n4-1. Go for a walk right after the trip.\\nTo improve your circulation after a long flight, it is important to take a nice walk. You will likely have to walk to pick up your luggage, which will help a little bit. In addition, you could take a walk outside when you get to your destination.\\n4-2. Seek medical attention for deep vein thrombosis.\\nIf you feel pain or swelling in either of your feet or legs, you should seek immediate medical attention.\\nIf there is some minor puffiness in your ankles or legs but no pain or any other unusual symptoms, you don’t need to worry. Slight puffiness is not due to blood clotting and is normal with long flights.\\n4-3. See a doctor if you experience symptoms of a pulmonary embolism.\\nA pulmonary embolism occurs when a blood clot blocks an artery in your lungs. This blood clot often originates in a person's legs and travels to their lungs. You should seek immediate medical attention if you experience any of the symptoms of a pulmonary embolism such as chest pain or shortness of breath. Likewise, see a doctor if you feel dizzy, start coughing up blood or have difficulty breathing.\\nPulmonary embolism can be a fatal complication of blood clots.\\n\", \"简要回答\": \"One of the risks of long-distance flights is a blood clot forming in a vein, also known as deep vein thrombosis (DVT). One of the complications of a blood clot is pulmonary embolism, which is a serious and potentially fatal condition caused by a blood clot that travels to the lungs. One in 4,500 airline passengers experiences blood clotting in-flight. The risk of blood clots is higher if you have related medical conditions or do a lot of long-distance flights over four hours in length. To reduce your risks, you should properly prepare for your flight and take precautions both during and after your flight.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing for Your Flight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know your risk.\", \"描述\": \"Certain people are at higher risk of blood clots or DVT than others. If you fall into one of the following categories, you may want to talk to your doctor about taking special precautions when traveling. Risk factors include:\\nBeing older than 40\\nBeing overweight\\nNot taking anticoagulant medication as prescribed\\nA genetic blood clotting condition\\nHaving cancer or receiving cancer treatment\\nBeing pregnant or a recent delivery or c-section\\nTaking hormone therapy or birth control pills\\nSmoking\\nA recent major surgery\\nA broken bone in a lower body extremity (ankle, foot, leg, etc.)\"}, {\"编号\": 2, \"标题\": \"Ask your doctor about anticoagulant medication.\", \"描述\": \"Consider an injection of anticoagulant medication if you have cancer, had a recent surgery or have thrombophilia. Depending on your medical history and condition, one of the steps that could help is to take an anticoagulant medication such as heparin. An injection of heparin can thin your blood and make it less likely to clot during the long flight. Ask your doctor whether this is a good option for you.\"}, {\"编号\": 3, \"标题\": \"Get compression stockings.\", \"描述\": \"Doctor-recommended compression stockings are a good lifestyle change if you are at risk of blood clots or have an upcoming flight. You should ask your doctor or pharmacist about the appropriate type of stocking, which may be a graduated compression stocking. They should go all the way up to your knee and can help improve circulation when used alongside regular exercise.\"}, {\"编号\": 4, \"标题\": \"Book an aisle seat.\", \"描述\": \"An aisle seat will allow you to move your legs a little bit more during the flight, which will help improve circulation and reduce the risk of blood clots. Book your flight early so you can be sure to get an aisle seat.\\nYou may also be able to pay a little more for a row with extra leg room. If you can afford it, this may be another option to give yourself more space to stretch out.\"}, {\"编号\": 5, \"标题\": \"Avoid long, uninterrupted flights.\", \"描述\": \"People who travel on flights longer than four hours are at an increased risk of blood clots. If you can take a vacation or attend an event a little bit closer to home, you will reduce your risk. See if you can meet friends, family or colleagues somewhere a little closer, perhaps less than a four-hour flight away.\\nIf a long trip is absolutely necessary, consider breaking it up with stops in between and give yourself time to rest, relax and walk about for a day or two between the legs of your trip. If it is not possible, you should at least give yourself a few hours of rest between flights. In this time, you should walk around and stretch.\"}]}, {\"编号\": 2, \"标题\": \"Taking Precautions During Your Flight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask to be reseated if they give you a window seat.\", \"描述\": \"If you have been seated at a window seat and are at risk of blood clots, you should tell the flight attendants. Ask one of the flight attendants if they would be able to move you to an aisle seat.\"}, {\"编号\": 2, \"标题\": \"Store your luggage overhead.\", \"描述\": \"If you have carry on baggage, you should place it in the overhead container. Avoid putting anything at your feet, since it will reduce the amount of room that you have for stretching your legs.\"}, {\"编号\": 3, \"标题\": \"Avoid drinking alcohol.\", \"描述\": \"You should avoid alcohol both prior to your flight and during the actual flight, since it could put you to sleep and cause you to be immobile for a long period of time. A blood clot could form while you are sleeping in an uncomfortable position.\"}, {\"编号\": 4, \"标题\": \"Avoid sleeping pills on long flights.\", \"描述\": \"If you take a sleeping pill, you could fall asleep and get a blood clot. As such, avoid the temptation of taking a sleeping pill. Instead, you could try taking very short, ten-minute naps.\"}, {\"编号\": 5, \"标题\": \"Stay hydrated by drinking plenty of water.\", \"描述\": \"Bring a water bottle with you. When you finish it, ask the flight attendant to refill it for you. If you rely on the small cups of water they give you during the flight, you will not get adequate hydration.\"}, {\"编号\": 6, \"标题\": \"Take off your shoes during the flight.\", \"描述\": \"To improve circulation, it can help to take off your shoes. It will be easier to stretch your feet and toes without shoes.\"}, {\"编号\": 7, \"标题\": \"Don’t cross your legs during the flight.\", \"描述\": \"If you have a habit of crossing your legs, you should avoid it during a long flight. Crossing your legs will reduce circulation to parts of your legs, which will increase the risk of a blood clot.\"}]}, {\"编号\": 3, \"标题\": \"Moving Around\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do foot stretches.\", \"描述\": \"Flex your toes back towards your chest. Then, point them towards the ground. Repeat this exercise six to eight times for one set of foot stretches. Every once in awhile, say every half hour, you should perform this foot stretch.\"}, {\"编号\": 2, \"标题\": \"Stretch your toes.\", \"描述\": \"Every so often, you should do a simple toe stretch by pressing your toes to the ground and then raising them up to the ceiling. Complete five to eight repetitions. You can do the toe stretch after doing your foot stretch.\"}, {\"编号\": 3, \"标题\": \"Pull your knees to your chest.\", \"描述\": \"Grab your knee and pull your leg up to your chest. Hold it for 15 seconds. Then, let it back down to the floor. Repeat the movement on your other side for one complete repetition. Complete 10 repetitions during your flight.\"}, {\"编号\": 4, \"标题\": \"Press the balls of your feet to the ground periodically.\", \"描述\": \"Every once in awhile, you should press the balls of your feet to the ground. Press down to the floor to increase the circulation to your lower legs and feet.\"}, {\"编号\": 5, \"标题\": \"Roll your ankles.\", \"描述\": \"Roll your right ankle in a clock-wise direction. Then, roll it in a counter-clockwise direction. Once you have rolled it in each direction, you have completed one repetition. Complete six repetitions per foot.\"}, {\"编号\": 6, \"标题\": \"Lift your legs.\", \"描述\": \"Engage your core and lift your legs off the ground. Try lifting them 6 inches off the ground. Hold them up for 30 seconds or as long possible. Relax, and place your feet back on the ground. Repeat this exercise six times.\"}, {\"编号\": 7, \"标题\": \"Walk up and down the aisle.\", \"描述\": \"Whenever you see the seat belt sign go off, you should take the opportunity to walk up and down the aisles. Walk slowly to ensure safety. Take your time and just stretch your legs by walking up and down the aisles. Every 20 minutes, walk up and down the aisles for a couple minutes (this is another reason why it's a good idea to get an aisle seat).\"}]}, {\"编号\": 4, \"标题\": \"Taking Precautions after a Flight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go for a walk right after the trip.\", \"描述\": \"To improve your circulation after a long flight, it is important to take a nice walk. You will likely have to walk to pick up your luggage, which will help a little bit. In addition, you could take a walk outside when you get to your destination.\"}, {\"编号\": 2, \"标题\": \"Seek medical attention for deep vein thrombosis.\", \"描述\": \"If you feel pain or swelling in either of your feet or legs, you should seek immediate medical attention.\\nIf there is some minor puffiness in your ankles or legs but no pain or any other unusual symptoms, you don’t need to worry. Slight puffiness is not due to blood clotting and is normal with long flights.\"}, {\"编号\": 3, \"标题\": \"See a doctor if you experience symptoms of a pulmonary embolism.\", \"描述\": \"A pulmonary embolism occurs when a blood clot blocks an artery in your lungs. This blood clot often originates in a person's legs and travels to their lungs. You should seek immediate medical attention if you experience any of the symptoms of a pulmonary embolism such as chest pain or shortness of breath. Likewise, see a doctor if you feel dizzy, start coughing up blood or have difficulty breathing.\\nPulmonary embolism can be a fatal complication of blood clots.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,942 | How to Avoid Blushing | 1. Preventing Blushing in the Moment
1-1. Snap out of it by relaxing your body.
When you blush, you can quickly help fade the redness by relaxing your muscles, particularly in your shoulders and neck. Try to let go of the tension that you are suddenly holding on to. Keep your posture upright and your legs balanced.
In order to relax, try:
Remembering to breathe in and out (deeply if you can).
Reminding yourself that this isn't the first time you have blushed and it probably won't be the last time. This can be oddly comforting.
Smiling. Smiling may help as our cheeks naturally redden when we smile; smiling also helps us feel happier, which may destroy any social anxiety.
1-2. Don't fixate on blushing.
Many people fixate on their blushing when it happens, worsening their social anxiety. And research shows that the more we think about blushing, the more we blush. If you can find a way to stop fixating on blushing, chances are you'll actually blush less!
1-3. Consider calling attention to it.
If a person's on a date and they do something incredibly awkward, one way that they'll save the situation is by calling attention to it: "Well, now, that was clumsy. I promise I'm only a klutz half of the time!" By calling attention to the awkwardness and putting it out in the open, they've unmasked it. The awkwardness usually leaves right then and there. You can do the same thing with blushing.
It's obviously not something you can do every time, in every situation, but consider it a tool you can use. Your blushing often gets worse because you're afraid of people uncovering your anxiety. If you defuse the anxiety before other people have time to realize it, you have no reason to blush anymore.
1-4. Try rehearsing thought exercises.
In order to help you feel both cooler (as in physically colder, but also street-wise) and to distract you from the blushing itself, try several thought exercises:
Imagine jumping in an ice-cold lake. Imagine diving deep down to the bottom of the lake while feeling the cold water wash over your limbs and skin. It'll help you cool down and should relax you a bit.
Imagine people in their underwear. For some odd reason, this public-speaking trick really works. It makes you feel like everyone else is human, and that you're not the only one who makes mistakes. More often than not, it'll make you chuckle.
Compare your situation to other people in the world. You feel embarrassed because you need to get up and talk in front of your class, perhaps. That's a piece of cake compared to fighting for your life or struggling to find food. Remind yourself of how good you have it.
2. Preventing Blushing Long-Term
2-1. Understand what blushing is.
Blushing is the involuntary rushing of blood to the face, usually brought on by social anxiety. Blushing causes redness and sometimes perspiration. Blushing is made worse by the fact that the face has more capillary loops and more blood vessels than other skin areas, making blushing in the face particularly visible.
Understand that blushing can be caused for no "social" reason at all. Most people blush when they feel uncomfortable in a social situation. Other people blush for no apparent social reason at all. This kind of unprovoked blushing is called idiopathic craniofacial erythema.
Understand that some people have a legitimate phobia of blushing, called erythrophobia. People suffering from erythrophobia may wish to seek out counseling as they try to overcome their fear.
2-2. Try to prevent blushing in the first place, if possible.
Find out when you blush. Is it when you're angry, or when you're nervous? Is it when you look at or think of a certain someone? Is it when you're put in the spotlight? Don't necessarily try to avoid whatever makes you blush, but try to condition your body to believe that there is no reason to blush when it comes along. This is the first step in beating the blushing.
Make a list of all the recent times you remember blushing, especially if you blushed social situations. Write the outcome of the social situation. Were you made fun of? Did people notice? In most cases, decent people don't think that blushing is a problem and don't point it out. And why should they? It's not something that you can control. Start understanding that blushing isn't always as important as you think it might be.
2-3. Don't feel responsible for blushing.
Whatever you do, feel responsible for blushing. It is involuntary. Train your mind to understand that your conscious thoughts have nothing to do with this autonomic bodily response. You are not to blame, and you are not guilty of anything. If you let go of feeling responsible for blushing, there's a good chance you'll find yourself blushing less often.
2-4. Stop caring.
Not only is your blushing much less noticeable than you probably think, but it's also helpful to remember that most people either find blushing to be cute or endearing. There are benefits to being a blusher. They include:
People who witness someone blush find the blusher to be more sympathetic, softening their social judgments of the person. In this way, blushing may help build better social bonds.
Researchers believe that people who blush are better at relationships, reporting higher levels of monogamy and trustworthiness.
2-5. Work out strenuously before you feel you might get embarrassed.
This does two things: your face will have a natural red hue that looks more "normal," and you'll lower your blood pressure so much that you could become effectively immune to blushing, based on how hard and long you work out, for anywhere between 30 minutes to 2 hours. Even if your redness from working out fades, this temporary immunity will continue.
2-6. Find helpful relaxation techniques.
Prime your mind and your body to relax before the blushing sets in through meditation or gentle exercise. Feeling relaxed and in control could help you prevent blushing from occurring in the first place.
Try yoga. Yoga is the perfect mind/body exercise that will help center your thoughts and provide enough physical stimulation to get blood flowing throughout your body, not just in your face. Experiment with different types of yoga; there are dozens. Find the style that best suits you.
Try gentle meditation. Meditation can mean so many different things. One form of meditation that you can try is simply becoming aware of your body and shooting that awareness out to the very edges of your body, achieving a kind of release. Focus first on the thoughts in your head, and then gradually move your awareness to the edges of your body, until you are aware of your body as a whole.
Tips
Drink lots of water! A lot of times blushing occurs because of dehydration.
If you want to avoid blushing for a particular event, like a speech, drink a full water bottle of ice-cold water about 5 to 10 minutes before. Drink it sort of quickly, but it doesn't have to be fast enough to make you sick. This will cause all blushing to stop for about 30 minutes, and it really works.
Breathe deeply. It helps prevent and disperse blushing.
Warnings
Don't think about trying not to blush and what's going to happen if you do blush because this will make you blush. Just remain calm and don't think about blushing.
Remember, if you are a teenager, blushing could be hormonal.
| {
"create_time": "20230517 10:48:51",
"回答明细": "{\"回答\": \"1. Preventing Blushing in the Moment\\n1-1. Snap out of it by relaxing your body.\\nWhen you blush, you can quickly help fade the redness by relaxing your muscles, particularly in your shoulders and neck. Try to let go of the tension that you are suddenly holding on to. Keep your posture upright and your legs balanced.\\nIn order to relax, try:\\nRemembering to breathe in and out (deeply if you can).\\nReminding yourself that this isn't the first time you have blushed and it probably won't be the last time. This can be oddly comforting.\\nSmiling. Smiling may help as our cheeks naturally redden when we smile; smiling also helps us feel happier, which may destroy any social anxiety.\\n1-2. Don't fixate on blushing.\\nMany people fixate on their blushing when it happens, worsening their social anxiety. And research shows that the more we think about blushing, the more we blush. If you can find a way to stop fixating on blushing, chances are you'll actually blush less!\\n1-3. Consider calling attention to it.\\nIf a person's on a date and they do something incredibly awkward, one way that they'll save the situation is by calling attention to it: \\\"Well, now, that was clumsy. I promise I'm only a klutz half of the time!\\\" By calling attention to the awkwardness and putting it out in the open, they've unmasked it. The awkwardness usually leaves right then and there. You can do the same thing with blushing.\\nIt's obviously not something you can do every time, in every situation, but consider it a tool you can use. Your blushing often gets worse because you're afraid of people uncovering your anxiety. If you defuse the anxiety before other people have time to realize it, you have no reason to blush anymore.\\n1-4. Try rehearsing thought exercises.\\nIn order to help you feel both cooler (as in physically colder, but also street-wise) and to distract you from the blushing itself, try several thought exercises:\\nImagine jumping in an ice-cold lake. Imagine diving deep down to the bottom of the lake while feeling the cold water wash over your limbs and skin. It'll help you cool down and should relax you a bit.\\nImagine people in their underwear. For some odd reason, this public-speaking trick really works. It makes you feel like everyone else is human, and that you're not the only one who makes mistakes. More often than not, it'll make you chuckle.\\nCompare your situation to other people in the world. You feel embarrassed because you need to get up and talk in front of your class, perhaps. That's a piece of cake compared to fighting for your life or struggling to find food. Remind yourself of how good you have it.\\n2. Preventing Blushing Long-Term\\n2-1. Understand what blushing is.\\nBlushing is the involuntary rushing of blood to the face, usually brought on by social anxiety. Blushing causes redness and sometimes perspiration. Blushing is made worse by the fact that the face has more capillary loops and more blood vessels than other skin areas, making blushing in the face particularly visible.\\nUnderstand that blushing can be caused for no \\\"social\\\" reason at all. Most people blush when they feel uncomfortable in a social situation. Other people blush for no apparent social reason at all. This kind of unprovoked blushing is called idiopathic craniofacial erythema.\\nUnderstand that some people have a legitimate phobia of blushing, called erythrophobia. People suffering from erythrophobia may wish to seek out counseling as they try to overcome their fear.\\n2-2. Try to prevent blushing in the first place, if possible.\\nFind out when you blush. Is it when you're angry, or when you're nervous? Is it when you look at or think of a certain someone? Is it when you're put in the spotlight? Don't necessarily try to avoid whatever makes you blush, but try to condition your body to believe that there is no reason to blush when it comes along. This is the first step in beating the blushing.\\nMake a list of all the recent times you remember blushing, especially if you blushed social situations. Write the outcome of the social situation. Were you made fun of? Did people notice? In most cases, decent people don't think that blushing is a problem and don't point it out. And why should they? It's not something that you can control. Start understanding that blushing isn't always as important as you think it might be.\\n2-3. Don't feel responsible for blushing.\\nWhatever you do, feel responsible for blushing. It is involuntary. Train your mind to understand that your conscious thoughts have nothing to do with this autonomic bodily response. You are not to blame, and you are not guilty of anything. If you let go of feeling responsible for blushing, there's a good chance you'll find yourself blushing less often.\\n2-4. Stop caring.\\nNot only is your blushing much less noticeable than you probably think, but it's also helpful to remember that most people either find blushing to be cute or endearing. There are benefits to being a blusher. They include:\\nPeople who witness someone blush find the blusher to be more sympathetic, softening their social judgments of the person. In this way, blushing may help build better social bonds.\\nResearchers believe that people who blush are better at relationships, reporting higher levels of monogamy and trustworthiness.\\n2-5. Work out strenuously before you feel you might get embarrassed.\\nThis does two things: your face will have a natural red hue that looks more \\\"normal,\\\" and you'll lower your blood pressure so much that you could become effectively immune to blushing, based on how hard and long you work out, for anywhere between 30 minutes to 2 hours. Even if your redness from working out fades, this temporary immunity will continue.\\n2-6. Find helpful relaxation techniques.\\nPrime your mind and your body to relax before the blushing sets in through meditation or gentle exercise. Feeling relaxed and in control could help you prevent blushing from occurring in the first place.\\nTry yoga. Yoga is the perfect mind/body exercise that will help center your thoughts and provide enough physical stimulation to get blood flowing throughout your body, not just in your face. Experiment with different types of yoga; there are dozens. Find the style that best suits you.\\nTry gentle meditation. Meditation can mean so many different things. One form of meditation that you can try is simply becoming aware of your body and shooting that awareness out to the very edges of your body, achieving a kind of release. Focus first on the thoughts in your head, and then gradually move your awareness to the edges of your body, until you are aware of your body as a whole.\\nTips\\nDrink lots of water! A lot of times blushing occurs because of dehydration.\\nIf you want to avoid blushing for a particular event, like a speech, drink a full water bottle of ice-cold water about 5 to 10 minutes before. Drink it sort of quickly, but it doesn't have to be fast enough to make you sick. This will cause all blushing to stop for about 30 minutes, and it really works.\\nBreathe deeply. It helps prevent and disperse blushing.\\nWarnings\\nDon't think about trying not to blush and what's going to happen if you do blush because this will make you blush. Just remain calm and don't think about blushing.\\nRemember, if you are a teenager, blushing could be hormonal.\\n\", \"简要回答\": \"It might seem like there's no escaping that embarrassing flush of the cheeks every time you look at your crush, hear an off-color joke, or make a mistake. It feels like that, but that doesn't have to be the case. Some people blush in social situations in which they feel embarrassed; others blush for no reason at all, which in turn causes embarrassment. Some people even have an intense fear of blushing, called erythrophobia. If you feel like your blushing is getting in the way of normal social interactions and you want solutions to your problem, read on for some tips on how to avoid blushing.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Blushing in the Moment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Snap out of it by relaxing your body.\", \"描述\": \"When you blush, you can quickly help fade the redness by relaxing your muscles, particularly in your shoulders and neck. Try to let go of the tension that you are suddenly holding on to. Keep your posture upright and your legs balanced.\\nIn order to relax, try:\\nRemembering to breathe in and out (deeply if you can).\\nReminding yourself that this isn't the first time you have blushed and it probably won't be the last time. This can be oddly comforting.\\nSmiling. Smiling may help as our cheeks naturally redden when we smile; smiling also helps us feel happier, which may destroy any social anxiety.\"}, {\"编号\": 2, \"标题\": \"Don't fixate on blushing.\", \"描述\": \"Many people fixate on their blushing when it happens, worsening their social anxiety. And research shows that the more we think about blushing, the more we blush. If you can find a way to stop fixating on blushing, chances are you'll actually blush less!\"}, {\"编号\": 3, \"标题\": \"Consider calling attention to it.\", \"描述\": \"If a person's on a date and they do something incredibly awkward, one way that they'll save the situation is by calling attention to it: \\\"Well, now, that was clumsy. I promise I'm only a klutz half of the time!\\\" By calling attention to the awkwardness and putting it out in the open, they've unmasked it. The awkwardness usually leaves right then and there. You can do the same thing with blushing.\\nIt's obviously not something you can do every time, in every situation, but consider it a tool you can use. Your blushing often gets worse because you're afraid of people uncovering your anxiety. If you defuse the anxiety before other people have time to realize it, you have no reason to blush anymore.\"}, {\"编号\": 4, \"标题\": \"Try rehearsing thought exercises.\", \"描述\": \"In order to help you feel both cooler (as in physically colder, but also street-wise) and to distract you from the blushing itself, try several thought exercises:\\nImagine jumping in an ice-cold lake. Imagine diving deep down to the bottom of the lake while feeling the cold water wash over your limbs and skin. It'll help you cool down and should relax you a bit.\\nImagine people in their underwear. For some odd reason, this public-speaking trick really works. It makes you feel like everyone else is human, and that you're not the only one who makes mistakes. More often than not, it'll make you chuckle.\\nCompare your situation to other people in the world. You feel embarrassed because you need to get up and talk in front of your class, perhaps. That's a piece of cake compared to fighting for your life or struggling to find food. Remind yourself of how good you have it.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Blushing Long-Term\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand what blushing is.\", \"描述\": \"Blushing is the involuntary rushing of blood to the face, usually brought on by social anxiety. Blushing causes redness and sometimes perspiration. Blushing is made worse by the fact that the face has more capillary loops and more blood vessels than other skin areas, making blushing in the face particularly visible.\\nUnderstand that blushing can be caused for no \\\"social\\\" reason at all. Most people blush when they feel uncomfortable in a social situation. Other people blush for no apparent social reason at all. This kind of unprovoked blushing is called idiopathic craniofacial erythema.\\nUnderstand that some people have a legitimate phobia of blushing, called erythrophobia. People suffering from erythrophobia may wish to seek out counseling as they try to overcome their fear.\"}, {\"编号\": 2, \"标题\": \"Try to prevent blushing in the first place, if possible.\", \"描述\": \"Find out when you blush. Is it when you're angry, or when you're nervous? Is it when you look at or think of a certain someone? Is it when you're put in the spotlight? Don't necessarily try to avoid whatever makes you blush, but try to condition your body to believe that there is no reason to blush when it comes along. This is the first step in beating the blushing.\\nMake a list of all the recent times you remember blushing, especially if you blushed social situations. Write the outcome of the social situation. Were you made fun of? Did people notice? In most cases, decent people don't think that blushing is a problem and don't point it out. And why should they? It's not something that you can control. Start understanding that blushing isn't always as important as you think it might be.\"}, {\"编号\": 3, \"标题\": \"Don't feel responsible for blushing.\", \"描述\": \"Whatever you do, feel responsible for blushing. It is involuntary. Train your mind to understand that your conscious thoughts have nothing to do with this autonomic bodily response. You are not to blame, and you are not guilty of anything. If you let go of feeling responsible for blushing, there's a good chance you'll find yourself blushing less often.\"}, {\"编号\": 4, \"标题\": \"Stop caring.\", \"描述\": \"Not only is your blushing much less noticeable than you probably think, but it's also helpful to remember that most people either find blushing to be cute or endearing. There are benefits to being a blusher. They include:\\nPeople who witness someone blush find the blusher to be more sympathetic, softening their social judgments of the person. In this way, blushing may help build better social bonds.\\nResearchers believe that people who blush are better at relationships, reporting higher levels of monogamy and trustworthiness.\"}, {\"编号\": 5, \"标题\": \"Work out strenuously before you feel you might get embarrassed.\", \"描述\": \"This does two things: your face will have a natural red hue that looks more \\\"normal,\\\" and you'll lower your blood pressure so much that you could become effectively immune to blushing, based on how hard and long you work out, for anywhere between 30 minutes to 2 hours. Even if your redness from working out fades, this temporary immunity will continue.\"}, {\"编号\": 6, \"标题\": \"Find helpful relaxation techniques.\", \"描述\": \"Prime your mind and your body to relax before the blushing sets in through meditation or gentle exercise. Feeling relaxed and in control could help you prevent blushing from occurring in the first place.\\nTry yoga. Yoga is the perfect mind/body exercise that will help center your thoughts and provide enough physical stimulation to get blood flowing throughout your body, not just in your face. Experiment with different types of yoga; there are dozens. Find the style that best suits you.\\nTry gentle meditation. Meditation can mean so many different things. One form of meditation that you can try is simply becoming aware of your body and shooting that awareness out to the very edges of your body, achieving a kind of release. Focus first on the thoughts in your head, and then gradually move your awareness to the edges of your body, until you are aware of your body as a whole.\"}], \"小提示\": [\"Drink lots of water! A lot of times blushing occurs because of dehydration.\\n\", \"If you want to avoid blushing for a particular event, like a speech, drink a full water bottle of ice-cold water about 5 to 10 minutes before. Drink it sort of quickly, but it doesn't have to be fast enough to make you sick. This will cause all blushing to stop for about 30 minutes, and it really works.\\n\", \"Breathe deeply. It helps prevent and disperse blushing.\\n\"], \"注意事项\": [\"Don't think about trying not to blush and what's going to happen if you do blush because this will make you blush. Just remain calm and don't think about blushing.\\n\", \"Remember, if you are a teenager, blushing could be hormonal.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,943 | How to Avoid Blushing at Inappropriate Times | 1. Preventing Blushing
1-1. Be prepared.
Blushing can happen at the most inconvenient times, such as when you're making a big presentation or having an important conversation. If you feel confident and ready, the chances that you will stumble over your words--which could lead to a blush--will greatly decrease. Make sure that you are ready for the big event and that you are prepared to face any possible scenario.
For example, if you are preparing for a big presentation there are several ways to make sure you nail it. Organization is key. Make sure that you have all the materials that you will need (notes, visual aids, etc.) Also, don't forget--practice makes perfect. Rehearse your presentation several times so that you feel extremely comfortable with the material. Practice in front of an audience, and don't forget to have good posture!
1-2. Be more confident.
Important moments do not just happen at work--our social lives are filled with potential for having one of those awkward moments where blushing could happen! If you are able to feel more confident in social settings, you will be able to greatly reduce those awkward moments. Make sure you feel good about your appearance before leaving the house, and give yourself a pep talk. If you convince yourself that you are looking and feeling great, others will notice. Appearing confident can go a long way towards preventing embarrassing situations.
Going on a date is a great example of a social situation with high potential for blushing. To turn the odds in your favor, try to relax before the date. Call a friend for support. Crank some feel good music. Prepare some interesting topics of things to talk about in case the conversation lags. Now you're ready! Head out with confidence, knowing you can handle it.
1-3. Relax.
Managing your stress level can go a long way towards reducing your tendency to blush. The more anxious we feel, the more red our faces become. So it's best to try to relax, particularly if you are in a situation where it is important that you avoid blushing. For example, if you are meeting with your boss to ask for a raise, you want to appear as confident as possible. And often that means avoiding the blush.
There are several ways that you can help your mind and body relax. Try deep breaths, meditation, or simply thinking positive thoughts. All of these can help you feel more calm and confident. For relaxation techniques to be effective, it is important to practice them.
1-4. Cool down.
Your body temperature is related to blushing. If you are a bit too warm, it is more likely that your face will appear flushed. Before entering potentially stressful situations, take a minute to cool off. Take a few sips of cold water, or even take a moment to stand in front of a fan.
1-5. Retrain your mind.
Blushing is often the result of feeling nervous. Many times, those nerves are brought on by the very thought of blushing. Try a bit of simple self-hypnosis to change the way you think about blushing. When you are relaxed, picture your self blushing. Accept this image. Practice this technique until you find that it is easy to accept the occasional blush. You may find that they happen much less frequently!
If you practice yoga or any type of regular meditation, this would be a great time to try self-hypnosis.
1-6. Avoid triggers.
The next time you blush, pay attention to your situation and surroundings. Are you feeling stressed? Are you simply too warm? Understand your personal triggers, and learn how to avoid them. Fore some people, stress is the most obvious trigger. But for others, triggers can be things such as sunlight or eating particularly spicy foods.
1-7. Embrace the blush.
Instead of trying to avoid blushing, you could try to view it as a positive. Many people find it charming to see someone blush! Others say that they are more likely to trust a blusher. People are less likely to confront someone who is blushing. Blushing could actually save you from having an unpleasant argument!
2. Treating Blushing
2-1. Put on make-up.
This is a great excuse to head to your local beauty supply emporium. Using cosmetics is one of the simplest ways to cover up blushing. Try using a primer to make sure that the rest of your make-up goes on smoothly. Then, choose a foundation that is right for you. Avoid one that is too heavy, or you will risk looking overly made-up. Instead, choose one that is lightweight but offers a high amount of pigmentation. This will give you the coverage that you are looking for.
This would be a great time to enlist some help. Go to your local department store and wander around the cosmetics counters. Enlist the aid of a salesperson to help you try out some different options until you find the one the foundation or concealer that is right for you.
2-2. Ask your doctor about medicinal options.
If your blushing is related to social anxiety, it is possible that your doctor will be able to help you. Certain medications can reduce mild anxiety, and therefore, reduce your blushes. Often, these are beta blockers or a type of SSRIs. Consult your doctor to see if this option might be right for you.
2-3. Consider therapy.
Seeing a therapist can be a great way to conquer anxiety issues. If you know that blushing is caused by stress, you should consider therapy as a way to learn to work through your condition. Your therapist can help you identify your triggers and then help you learn to utilize methods to either avoid them or deal with them more confidently.
Medication only covers the symptoms, but does not resolve the root issue. Going to therapy will help to address the root issue.
2-4. Be kind to yourself.
Treating your blushes might be a lengthy process. It is important to remember to try to take some of the pressure off of yourself. Remember, blushing is common. You are not alone in dealing with this condition. The less you stress about blushing, the less it will occur.
2-5. Learn about surgical options.
Surgery is a last resort, and used only for very extreme cases. But it has successfully helped individuals greatly reduce their tendency to blush. Typically, the surgery is called endoscopic thoracic sympathectomy. It involves cutting the nerves that cause the blood vessels in the face to widen, which is what causes blushing. As with any surgical procedure, there are risks, so make sure to talk to your doctor about all of the possible outcomes.
3. Knowing the Causes
3-1. Learn to deal with unwanted attention.
Understanding why you blush can help you understand how to most effectively deal with it. For many people, the most common reason that they blush is when they are put on the spot. Unexpectedly being the center of attention can cause even the most confident person to go red in the face.
3-2. Try not to feel nervous about blushing.
The more we worry about blushing, the redder our face grows. This is one of the most common causes of a flushed face.Try to focus on something--anything--other than your fear of blushing. The less you think about it, the less it will happen.
3-3. Address anxiety.
Anxious feelings are a major reason that blushing is a problem to many people. Anxiety can cause a lot of negative physical and mental reactions, and blushing is one of the most common. It is possible that blushing is a symptom of a larger issue like a type of general anxiety disorder, social phobia, or an irrational fear of blushing. It is important to seek psychological treatment for any of these root issues.
3-4. Understand how to deal with a medical condition.
Blushing can also be caused by medical issues that are not related to anxiety. One of the most common examples is a condition known as rosacea. Rosacea is a skin disorder that causes redness and inflammation. Doctors can provide specific treatments for rosacea. Another common physical cause of blushing is menopause.
3-5. Know it is normal.
When you're working to understand why you blush, it is useful to remember that you are not alone. Most people blush! Furthermore, most everyone has been embarrassed at some point in their lives. They're not likely to judge you for something it is pretty much a universal human experience.
Tips
Keep in mind that blushing is perfectly natural.
Try and keep calm about it. Put down your head or close your eyes and take deep breaths. Focus on other things other than your embarrassment. In addition you need to recognize the fact that blushing is a subconsciousness reaction to stress. in realty our mind and that " I'm unsure" feeling of the outcome of the current situation is what can trigger this reaction.
Keep drinking water if you feel like you are blushing. Hydration can help regulate your body temperature.
Warnings
Seek medical attention if your blushing is accompanied by fainting, pain or other symptoms.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Preventing Blushing\\n1-1. Be prepared.\\nBlushing can happen at the most inconvenient times, such as when you're making a big presentation or having an important conversation. If you feel confident and ready, the chances that you will stumble over your words--which could lead to a blush--will greatly decrease. Make sure that you are ready for the big event and that you are prepared to face any possible scenario.\\nFor example, if you are preparing for a big presentation there are several ways to make sure you nail it. Organization is key. Make sure that you have all the materials that you will need (notes, visual aids, etc.) Also, don't forget--practice makes perfect. Rehearse your presentation several times so that you feel extremely comfortable with the material. Practice in front of an audience, and don't forget to have good posture!\\n1-2. Be more confident.\\nImportant moments do not just happen at work--our social lives are filled with potential for having one of those awkward moments where blushing could happen! If you are able to feel more confident in social settings, you will be able to greatly reduce those awkward moments. Make sure you feel good about your appearance before leaving the house, and give yourself a pep talk. If you convince yourself that you are looking and feeling great, others will notice. Appearing confident can go a long way towards preventing embarrassing situations.\\nGoing on a date is a great example of a social situation with high potential for blushing. To turn the odds in your favor, try to relax before the date. Call a friend for support. Crank some feel good music. Prepare some interesting topics of things to talk about in case the conversation lags. Now you're ready! Head out with confidence, knowing you can handle it.\\n1-3. Relax.\\nManaging your stress level can go a long way towards reducing your tendency to blush. The more anxious we feel, the more red our faces become. So it's best to try to relax, particularly if you are in a situation where it is important that you avoid blushing. For example, if you are meeting with your boss to ask for a raise, you want to appear as confident as possible. And often that means avoiding the blush.\\nThere are several ways that you can help your mind and body relax. Try deep breaths, meditation, or simply thinking positive thoughts. All of these can help you feel more calm and confident. For relaxation techniques to be effective, it is important to practice them.\\n1-4. Cool down.\\nYour body temperature is related to blushing. If you are a bit too warm, it is more likely that your face will appear flushed. Before entering potentially stressful situations, take a minute to cool off. Take a few sips of cold water, or even take a moment to stand in front of a fan.\\n1-5. Retrain your mind.\\nBlushing is often the result of feeling nervous. Many times, those nerves are brought on by the very thought of blushing. Try a bit of simple self-hypnosis to change the way you think about blushing. When you are relaxed, picture your self blushing. Accept this image. Practice this technique until you find that it is easy to accept the occasional blush. You may find that they happen much less frequently!\\nIf you practice yoga or any type of regular meditation, this would be a great time to try self-hypnosis.\\n1-6. Avoid triggers.\\nThe next time you blush, pay attention to your situation and surroundings. Are you feeling stressed? Are you simply too warm? Understand your personal triggers, and learn how to avoid them. Fore some people, stress is the most obvious trigger. But for others, triggers can be things such as sunlight or eating particularly spicy foods.\\n1-7. Embrace the blush.\\nInstead of trying to avoid blushing, you could try to view it as a positive. Many people find it charming to see someone blush! Others say that they are more likely to trust a blusher. People are less likely to confront someone who is blushing. Blushing could actually save you from having an unpleasant argument!\\n2. Treating Blushing\\n2-1. Put on make-up.\\nThis is a great excuse to head to your local beauty supply emporium. Using cosmetics is one of the simplest ways to cover up blushing. Try using a primer to make sure that the rest of your make-up goes on smoothly. Then, choose a foundation that is right for you. Avoid one that is too heavy, or you will risk looking overly made-up. Instead, choose one that is lightweight but offers a high amount of pigmentation. This will give you the coverage that you are looking for. \\nThis would be a great time to enlist some help. Go to your local department store and wander around the cosmetics counters. Enlist the aid of a salesperson to help you try out some different options until you find the one the foundation or concealer that is right for you.\\n2-2. Ask your doctor about medicinal options.\\nIf your blushing is related to social anxiety, it is possible that your doctor will be able to help you. Certain medications can reduce mild anxiety, and therefore, reduce your blushes. Often, these are beta blockers or a type of SSRIs. Consult your doctor to see if this option might be right for you.\\n2-3. Consider therapy.\\nSeeing a therapist can be a great way to conquer anxiety issues. If you know that blushing is caused by stress, you should consider therapy as a way to learn to work through your condition. Your therapist can help you identify your triggers and then help you learn to utilize methods to either avoid them or deal with them more confidently.\\nMedication only covers the symptoms, but does not resolve the root issue. Going to therapy will help to address the root issue.\\n2-4. Be kind to yourself.\\nTreating your blushes might be a lengthy process. It is important to remember to try to take some of the pressure off of yourself. Remember, blushing is common. You are not alone in dealing with this condition. The less you stress about blushing, the less it will occur.\\n2-5. Learn about surgical options.\\nSurgery is a last resort, and used only for very extreme cases. But it has successfully helped individuals greatly reduce their tendency to blush. Typically, the surgery is called endoscopic thoracic sympathectomy. It involves cutting the nerves that cause the blood vessels in the face to widen, which is what causes blushing. As with any surgical procedure, there are risks, so make sure to talk to your doctor about all of the possible outcomes.\\n3. Knowing the Causes\\n3-1. Learn to deal with unwanted attention.\\nUnderstanding why you blush can help you understand how to most effectively deal with it. For many people, the most common reason that they blush is when they are put on the spot. Unexpectedly being the center of attention can cause even the most confident person to go red in the face.\\n3-2. Try not to feel nervous about blushing.\\nThe more we worry about blushing, the redder our face grows. This is one of the most common causes of a flushed face.Try to focus on something--anything--other than your fear of blushing. The less you think about it, the less it will happen.\\n3-3. Address anxiety.\\nAnxious feelings are a major reason that blushing is a problem to many people. Anxiety can cause a lot of negative physical and mental reactions, and blushing is one of the most common. It is possible that blushing is a symptom of a larger issue like a type of general anxiety disorder, social phobia, or an irrational fear of blushing. It is important to seek psychological treatment for any of these root issues.\\n3-4. Understand how to deal with a medical condition.\\nBlushing can also be caused by medical issues that are not related to anxiety. One of the most common examples is a condition known as rosacea. Rosacea is a skin disorder that causes redness and inflammation. Doctors can provide specific treatments for rosacea. Another common physical cause of blushing is menopause.\\n3-5. Know it is normal.\\nWhen you're working to understand why you blush, it is useful to remember that you are not alone. Most people blush! Furthermore, most everyone has been embarrassed at some point in their lives. They're not likely to judge you for something it is pretty much a universal human experience.\\nTips\\nKeep in mind that blushing is perfectly natural.\\nTry and keep calm about it. Put down your head or close your eyes and take deep breaths. Focus on other things other than your embarrassment. In addition you need to recognize the fact that blushing is a subconsciousness reaction to stress. in realty our mind and that \\\" I'm unsure\\\" feeling of the outcome of the current situation is what can trigger this reaction.\\nKeep drinking water if you feel like you are blushing. Hydration can help regulate your body temperature.\\nWarnings\\nSeek medical attention if your blushing is accompanied by fainting, pain or other symptoms.\\n\", \"简要回答\": \"Blushing is often the result of being embarrassed or stressed, which causes your sympathetic nervous system to widen your face's the blood vessels. Your blood flow increases to your face, resulting in the redness related to blushing. Being red in the face only adds to our embarrassment. Fortunately, there are many of things you can do to stop blushing.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Blushing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be prepared.\", \"描述\": \"Blushing can happen at the most inconvenient times, such as when you're making a big presentation or having an important conversation. If you feel confident and ready, the chances that you will stumble over your words--which could lead to a blush--will greatly decrease. Make sure that you are ready for the big event and that you are prepared to face any possible scenario.\\nFor example, if you are preparing for a big presentation there are several ways to make sure you nail it. Organization is key. Make sure that you have all the materials that you will need (notes, visual aids, etc.) Also, don't forget--practice makes perfect. Rehearse your presentation several times so that you feel extremely comfortable with the material. Practice in front of an audience, and don't forget to have good posture!\"}, {\"编号\": 2, \"标题\": \"Be more confident.\", \"描述\": \"Important moments do not just happen at work--our social lives are filled with potential for having one of those awkward moments where blushing could happen! If you are able to feel more confident in social settings, you will be able to greatly reduce those awkward moments. Make sure you feel good about your appearance before leaving the house, and give yourself a pep talk. If you convince yourself that you are looking and feeling great, others will notice. Appearing confident can go a long way towards preventing embarrassing situations.\\nGoing on a date is a great example of a social situation with high potential for blushing. To turn the odds in your favor, try to relax before the date. Call a friend for support. Crank some feel good music. Prepare some interesting topics of things to talk about in case the conversation lags. Now you're ready! Head out with confidence, knowing you can handle it.\"}, {\"编号\": 3, \"标题\": \"Relax.\", \"描述\": \"Managing your stress level can go a long way towards reducing your tendency to blush. The more anxious we feel, the more red our faces become. So it's best to try to relax, particularly if you are in a situation where it is important that you avoid blushing. For example, if you are meeting with your boss to ask for a raise, you want to appear as confident as possible. And often that means avoiding the blush.\\nThere are several ways that you can help your mind and body relax. Try deep breaths, meditation, or simply thinking positive thoughts. All of these can help you feel more calm and confident. For relaxation techniques to be effective, it is important to practice them.\"}, {\"编号\": 4, \"标题\": \"Cool down.\", \"描述\": \"Your body temperature is related to blushing. If you are a bit too warm, it is more likely that your face will appear flushed. Before entering potentially stressful situations, take a minute to cool off. Take a few sips of cold water, or even take a moment to stand in front of a fan.\"}, {\"编号\": 5, \"标题\": \"Retrain your mind.\", \"描述\": \"Blushing is often the result of feeling nervous. Many times, those nerves are brought on by the very thought of blushing. Try a bit of simple self-hypnosis to change the way you think about blushing. When you are relaxed, picture your self blushing. Accept this image. Practice this technique until you find that it is easy to accept the occasional blush. You may find that they happen much less frequently!\\nIf you practice yoga or any type of regular meditation, this would be a great time to try self-hypnosis.\"}, {\"编号\": 6, \"标题\": \"Avoid triggers.\", \"描述\": \"The next time you blush, pay attention to your situation and surroundings. Are you feeling stressed? Are you simply too warm? Understand your personal triggers, and learn how to avoid them. Fore some people, stress is the most obvious trigger. But for others, triggers can be things such as sunlight or eating particularly spicy foods.\"}, {\"编号\": 7, \"标题\": \"Embrace the blush.\", \"描述\": \"Instead of trying to avoid blushing, you could try to view it as a positive. Many people find it charming to see someone blush! Others say that they are more likely to trust a blusher. People are less likely to confront someone who is blushing. Blushing could actually save you from having an unpleasant argument!\"}]}, {\"编号\": 2, \"标题\": \"Treating Blushing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Put on make-up.\", \"描述\": \"This is a great excuse to head to your local beauty supply emporium. Using cosmetics is one of the simplest ways to cover up blushing. Try using a primer to make sure that the rest of your make-up goes on smoothly. Then, choose a foundation that is right for you. Avoid one that is too heavy, or you will risk looking overly made-up. Instead, choose one that is lightweight but offers a high amount of pigmentation. This will give you the coverage that you are looking for. \\nThis would be a great time to enlist some help. Go to your local department store and wander around the cosmetics counters. Enlist the aid of a salesperson to help you try out some different options until you find the one the foundation or concealer that is right for you.\"}, {\"编号\": 2, \"标题\": \"Ask your doctor about medicinal options.\", \"描述\": \"If your blushing is related to social anxiety, it is possible that your doctor will be able to help you. Certain medications can reduce mild anxiety, and therefore, reduce your blushes. Often, these are beta blockers or a type of SSRIs. Consult your doctor to see if this option might be right for you.\"}, {\"编号\": 3, \"标题\": \"Consider therapy.\", \"描述\": \"Seeing a therapist can be a great way to conquer anxiety issues. If you know that blushing is caused by stress, you should consider therapy as a way to learn to work through your condition. Your therapist can help you identify your triggers and then help you learn to utilize methods to either avoid them or deal with them more confidently.\\nMedication only covers the symptoms, but does not resolve the root issue. Going to therapy will help to address the root issue.\"}, {\"编号\": 4, \"标题\": \"Be kind to yourself.\", \"描述\": \"Treating your blushes might be a lengthy process. It is important to remember to try to take some of the pressure off of yourself. Remember, blushing is common. You are not alone in dealing with this condition. The less you stress about blushing, the less it will occur.\"}, {\"编号\": 5, \"标题\": \"Learn about surgical options.\", \"描述\": \"Surgery is a last resort, and used only for very extreme cases. But it has successfully helped individuals greatly reduce their tendency to blush. Typically, the surgery is called endoscopic thoracic sympathectomy. It involves cutting the nerves that cause the blood vessels in the face to widen, which is what causes blushing. As with any surgical procedure, there are risks, so make sure to talk to your doctor about all of the possible outcomes.\"}]}, {\"编号\": 3, \"标题\": \"Knowing the Causes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn to deal with unwanted attention.\", \"描述\": \"Understanding why you blush can help you understand how to most effectively deal with it. For many people, the most common reason that they blush is when they are put on the spot. Unexpectedly being the center of attention can cause even the most confident person to go red in the face.\"}, {\"编号\": 2, \"标题\": \"Try not to feel nervous about blushing.\", \"描述\": \"The more we worry about blushing, the redder our face grows. This is one of the most common causes of a flushed face.Try to focus on something--anything--other than your fear of blushing. The less you think about it, the less it will happen.\"}, {\"编号\": 3, \"标题\": \"Address anxiety.\", \"描述\": \"Anxious feelings are a major reason that blushing is a problem to many people. Anxiety can cause a lot of negative physical and mental reactions, and blushing is one of the most common. It is possible that blushing is a symptom of a larger issue like a type of general anxiety disorder, social phobia, or an irrational fear of blushing. It is important to seek psychological treatment for any of these root issues.\"}, {\"编号\": 4, \"标题\": \"Understand how to deal with a medical condition.\", \"描述\": \"Blushing can also be caused by medical issues that are not related to anxiety. One of the most common examples is a condition known as rosacea. Rosacea is a skin disorder that causes redness and inflammation. Doctors can provide specific treatments for rosacea. Another common physical cause of blushing is menopause.\"}, {\"编号\": 5, \"标题\": \"Know it is normal.\", \"描述\": \"When you're working to understand why you blush, it is useful to remember that you are not alone. Most people blush! Furthermore, most everyone has been embarrassed at some point in their lives. They're not likely to judge you for something it is pretty much a universal human experience.\"}], \"小提示\": [\"Keep in mind that blushing is perfectly natural.\\n\", \"Try and keep calm about it. Put down your head or close your eyes and take deep breaths. Focus on other things other than your embarrassment. In addition you need to recognize the fact that blushing is a subconsciousness reaction to stress. in realty our mind and that \\\" I'm unsure\\\" feeling of the outcome of the current situation is what can trigger this reaction.\\n\", \"Keep drinking water if you feel like you are blushing. Hydration can help regulate your body temperature.\\n\"], \"注意事项\": [\"Seek medical attention if your blushing is accompanied by fainting, pain or other symptoms.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,944 | How to Avoid Body Piercing Mistakes | 1. Getting Ready for a Piercing
1-1. Consider the commitment a piercing requires before getting it.
Many people make a spur-of-the-moment decision to get a piercing, without taking into account the money and care that a body piercing requires. Before you go in to get your piercing, think about how long the piercing will take to heal and if it will interfere with the dress code at your job or school.
You should also think about whether or not your piercing can be covered up easily if need be.
That said, don’t put too much pressure on yourself. Even if you get the piercing and decide you don’t like it as much as you thought you would, you can always remove the jewelry once it’s healed and let the piercing close up.
1-2. Get a doctor’s note if you have a serious medical condition.
If you have a condition or are taking medication that could affect your blood’s clotting ability, make sure to check with your doctor beforehand and obtain a note. Let your piercer know about your condition and show them the doctor’s note before you start the piercing process.
For example, if you have diabetes, a bleeding disorder, a heart condition, or are currently on antibiotics, you will need to show the piercer a doctor’s note.
If you’re currently on any medications, you should check with your doctor just in case.
1-3. Don’t drink alcohol or caffeine before or right after your piercing.
This can cause blood thinning and lead to excessive bleeding, bruising around the piercing site, and extra pain. Drinking directly afterwards can also slow down the healing process. To be safe, avoid drinking any alcohol until a few days after you’ve had the piercing done.
It’s also technically illegal for piercers to pierce anyone under the influence, so make sure to save the celebratory drinks for later!
With oral piercings, it’s especially important to avoid alcohol for a few days. Alcoholic drinks can irritate the piercing and cause swelling, especially when you’re dehydrated.
1-4. Eat a meal at least 6 hours beforehand to keep your blood sugar up.
If you skip a meal and come to get pierced on an empty stomach, you’re more likely to feel dizzy and even faint. Make sure to eat a full meal 6 hours beforehand, and even have a small snack about 2 hours before the piercing, to keep your blood sugar at a healthy level.
1-5. Shower and dress in loose, comfy clothing before getting pierced.
Not only is this healthier for the piercing and the healing process, but it’s also respectful to the piercer. Wash away any sweat, makeup, or grime lingering on the skin in the shower, then put on some loose, breathable clothes that let you access the piercing site easily.
For example, if you’re getting your belly button or nipples pierced, you’ll need to wear something that you can easily slide out of the way, such as a loose shirt or tanktop.
Showering beforehand is especially important with below-the-belt piercings. Make sure to wear a pair of comfortable underwear that you don’t mind getting stained.
With oral piercings, make sure to brush your teeth as well.
2. Going to a Professional Studio
2-1. Call ahead to make an appointment.
If the piercing studio is busy, they may not be able to take walk-ins. Instead of dropping in for an appointment, always call in first and talk to a piercer at the studio. This way, you can ask any preliminary questions you might have and confirm the date and time before coming in.
2-2. Choose a professional piercer to make sure the piercing is done safely.
Professional piercers know to use sterile materials, practice safety procedures, give instructions for aftercare, and have a strong understanding of anatomy. If your piercer dodges questions, pressures you to get a piercing, or doesn’t keep a clean workspace, you should definitely find someone else.
Check the reviews on Yelp before you go into a piercing studio. Look at what other people wrote about their experiences at the studio, especially with customer service, cleanliness, and professionalism.
Look at the piercing studio’s website before you go in. Staff, rates, and general information should be presented in a professional, confident, and knowledgeable way.
2-3. Check with the studio beforehand if you have a metal allergy.
Make sure they have a clean, professional environment and sells only hypoallergenic jewelry. You should also make sure they use sterile and nickel-free metal or surgical-grade stainless steel needles that come in sealed packages for piercing. If the studio is sloppy or sells jewelry with nickel, look for a new piercer.
Common metal allergies include nickel, copper, cobalt, and certain alloys.
If the studio uses piercing guns, ask them if the part that comes in contact with the person getting pierced isn't re-used on other customers.
If you find that itchiness or a rash occurs within 12-48 hours of wearing earrings or necklaces, you likely have a metal allergy. Contact your doctor for further testing and treatment, if needed.
2-4. Choose quality, hypoallergenic jewelry instead of nickel or brass.
This metal will be in contact with your body for a long time, so it’s important to choose high-quality materials! Look for jewelry made of hypoallergenic materials, such as acrylic, titanium, or surgical-grade steel. Make sure that the jewelry backings also are made of hypoallergenic materials.
Other safe metals options include stainless steel, palladium, platinum, 18-karat yellow gold, nickel-free yellow gold, and argentium sterling silver.
Avoid jewelry made of alloys with nickel and brass. These can turn your skin green or cause serious allergic reactions.
Keep in mind that surgical-grade stainless steel may contain a little nickel, but it's generally considered hypoallergenic for most people.
2-5. Ask your piercer any questions you might have afterward.
Many piercers say that the only bad questions are the ones you don’t ask. After the piercing, your piercer should provide you with basic information about the healing time and aftercare instructions. If you have any other questions or concerns that haven’t been answered, now is the time to ask!
For example, you could ask about what foods to avoid with an oral piercing.
You could also ask about what you should do if you piercing site starts swelling.
3. Cleaning and Aftercare
3-1. Clean your piercing once a day to prevent infection.
Some of the most common mistakes that people make after getting a piercing are cleaning it too often or not cleaning it enough. Once a day should be enough, unless your piercing becomes infected. If you notice any signs of infection, start cleaning your piercing 2-3 times a day until the infection goes away.
3-2. Use a gentle saline solution to clean your piercing.
You can either purchase saline solution or make your own by mixing 0.25 teaspoons (1.2 ml) of sea salt with 8 fluid ounces (240 ml) of warm water until it dissolves. Use a Q-tip to apply the saline solution to both ends of the piercing, wiping away any buildup or grime. Rinse away any residue with warm water, then pat the area dry.
If possible, it’s even better to let the whole piercing soak in a small cup of saline solution for a few minutes. For example, you can use this method on ear, nipple, and lip piercings.
Make sure not to clean your piercings with harsh solutions like rubbing alcohol or hydrogen peroxide. A gentle saline solution, or even gentle hand soap, will disinfect and soothe the piercing site without irritating it.
3-3. Don’t twist or tug on your jewelry often while it’s healing.
Not only does this keep the piercing from healing properly, it transfers oil and dirt from your fingers to the piercing. Only twist and turn slightly while cleaning, as directed by your professional piercer.
For example, you shouldn’t twist, turn, or tug on nipple piercings at all. In fact, you shouldn’t touch the piercing besides washing it gently in the shower, for several weeks.
Genital piercings are also extremely sensitive to tugging and irritation. You’ll need to wait to have sex for 6-10 weeks after having the piercing done.
3-4. Keep your original piercing in for the directed amount of time.
Changing out your jewelry too soon is a common mistake that many people make, and it can lead to infection and keep the piercing from healing properly. Make sure to follow your professional piercer's instructions for how long to keep the jewelry in.
3-5. Monitor your piercing closely until it heals to prevent health risks.
Many people ignore or forget to check for warning signs like redness, swelling, or more excessive discharge. Check your piercing once a day for any issues or concerns.
Each body piercing will have a different healing time, so make sure you know how long you’ll need to monitor the piercing. For example, above-the-lobe ear piercings generally take 12-16 weeks, belly buttons take 6-12 months, nipples take 6-8 weeks, noses take 12-24 weeks, and oral piercings take 6-8 weeks.
3-6. Call your doctor if you notice any major issues with your piercing.
If you have a persistent infection or your piercing is causing you pain, call your doctor. Infections, if ignored, can worsen and even become life-threatening.
For example, if you see a red streak across your nipple, this likely means your nipple is rejecting the piercing. Contact your doctor to see if you need to have the piercing removed.
Warnings
If you notice any redness, inflammation, itching, or pain around your piercing, contact the piercing studio or your doctor for care instructions.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Getting Ready for a Piercing\\n1-1. Consider the commitment a piercing requires before getting it.\\nMany people make a spur-of-the-moment decision to get a piercing, without taking into account the money and care that a body piercing requires. Before you go in to get your piercing, think about how long the piercing will take to heal and if it will interfere with the dress code at your job or school.\\nYou should also think about whether or not your piercing can be covered up easily if need be.\\nThat said, don’t put too much pressure on yourself. Even if you get the piercing and decide you don’t like it as much as you thought you would, you can always remove the jewelry once it’s healed and let the piercing close up.\\n1-2. Get a doctor’s note if you have a serious medical condition.\\nIf you have a condition or are taking medication that could affect your blood’s clotting ability, make sure to check with your doctor beforehand and obtain a note. Let your piercer know about your condition and show them the doctor’s note before you start the piercing process.\\nFor example, if you have diabetes, a bleeding disorder, a heart condition, or are currently on antibiotics, you will need to show the piercer a doctor’s note.\\nIf you’re currently on any medications, you should check with your doctor just in case.\\n1-3. Don’t drink alcohol or caffeine before or right after your piercing.\\nThis can cause blood thinning and lead to excessive bleeding, bruising around the piercing site, and extra pain. Drinking directly afterwards can also slow down the healing process. To be safe, avoid drinking any alcohol until a few days after you’ve had the piercing done.\\nIt’s also technically illegal for piercers to pierce anyone under the influence, so make sure to save the celebratory drinks for later!\\nWith oral piercings, it’s especially important to avoid alcohol for a few days. Alcoholic drinks can irritate the piercing and cause swelling, especially when you’re dehydrated.\\n1-4. Eat a meal at least 6 hours beforehand to keep your blood sugar up.\\nIf you skip a meal and come to get pierced on an empty stomach, you’re more likely to feel dizzy and even faint. Make sure to eat a full meal 6 hours beforehand, and even have a small snack about 2 hours before the piercing, to keep your blood sugar at a healthy level.\\n1-5. Shower and dress in loose, comfy clothing before getting pierced.\\nNot only is this healthier for the piercing and the healing process, but it’s also respectful to the piercer. Wash away any sweat, makeup, or grime lingering on the skin in the shower, then put on some loose, breathable clothes that let you access the piercing site easily.\\nFor example, if you’re getting your belly button or nipples pierced, you’ll need to wear something that you can easily slide out of the way, such as a loose shirt or tanktop.\\nShowering beforehand is especially important with below-the-belt piercings. Make sure to wear a pair of comfortable underwear that you don’t mind getting stained.\\nWith oral piercings, make sure to brush your teeth as well.\\n2. Going to a Professional Studio\\n2-1. Call ahead to make an appointment.\\nIf the piercing studio is busy, they may not be able to take walk-ins. Instead of dropping in for an appointment, always call in first and talk to a piercer at the studio. This way, you can ask any preliminary questions you might have and confirm the date and time before coming in.\\n2-2. Choose a professional piercer to make sure the piercing is done safely.\\nProfessional piercers know to use sterile materials, practice safety procedures, give instructions for aftercare, and have a strong understanding of anatomy. If your piercer dodges questions, pressures you to get a piercing, or doesn’t keep a clean workspace, you should definitely find someone else.\\nCheck the reviews on Yelp before you go into a piercing studio. Look at what other people wrote about their experiences at the studio, especially with customer service, cleanliness, and professionalism.\\nLook at the piercing studio’s website before you go in. Staff, rates, and general information should be presented in a professional, confident, and knowledgeable way.\\n2-3. Check with the studio beforehand if you have a metal allergy.\\nMake sure they have a clean, professional environment and sells only hypoallergenic jewelry. You should also make sure they use sterile and nickel-free metal or surgical-grade stainless steel needles that come in sealed packages for piercing. If the studio is sloppy or sells jewelry with nickel, look for a new piercer.\\nCommon metal allergies include nickel, copper, cobalt, and certain alloys.\\nIf the studio uses piercing guns, ask them if the part that comes in contact with the person getting pierced isn't re-used on other customers.\\nIf you find that itchiness or a rash occurs within 12-48 hours of wearing earrings or necklaces, you likely have a metal allergy. Contact your doctor for further testing and treatment, if needed.\\n2-4. Choose quality, hypoallergenic jewelry instead of nickel or brass.\\nThis metal will be in contact with your body for a long time, so it’s important to choose high-quality materials! Look for jewelry made of hypoallergenic materials, such as acrylic, titanium, or surgical-grade steel. Make sure that the jewelry backings also are made of hypoallergenic materials.\\nOther safe metals options include stainless steel, palladium, platinum, 18-karat yellow gold, nickel-free yellow gold, and argentium sterling silver.\\nAvoid jewelry made of alloys with nickel and brass. These can turn your skin green or cause serious allergic reactions.\\nKeep in mind that surgical-grade stainless steel may contain a little nickel, but it's generally considered hypoallergenic for most people.\\n2-5. Ask your piercer any questions you might have afterward.\\nMany piercers say that the only bad questions are the ones you don’t ask. After the piercing, your piercer should provide you with basic information about the healing time and aftercare instructions. If you have any other questions or concerns that haven’t been answered, now is the time to ask!\\nFor example, you could ask about what foods to avoid with an oral piercing.\\nYou could also ask about what you should do if you piercing site starts swelling.\\n3. Cleaning and Aftercare\\n3-1. Clean your piercing once a day to prevent infection.\\nSome of the most common mistakes that people make after getting a piercing are cleaning it too often or not cleaning it enough. Once a day should be enough, unless your piercing becomes infected. If you notice any signs of infection, start cleaning your piercing 2-3 times a day until the infection goes away.\\n3-2. Use a gentle saline solution to clean your piercing.\\nYou can either purchase saline solution or make your own by mixing 0.25 teaspoons (1.2 ml) of sea salt with 8 fluid ounces (240 ml) of warm water until it dissolves. Use a Q-tip to apply the saline solution to both ends of the piercing, wiping away any buildup or grime. Rinse away any residue with warm water, then pat the area dry.\\nIf possible, it’s even better to let the whole piercing soak in a small cup of saline solution for a few minutes. For example, you can use this method on ear, nipple, and lip piercings.\\nMake sure not to clean your piercings with harsh solutions like rubbing alcohol or hydrogen peroxide. A gentle saline solution, or even gentle hand soap, will disinfect and soothe the piercing site without irritating it.\\n3-3. Don’t twist or tug on your jewelry often while it’s healing.\\nNot only does this keep the piercing from healing properly, it transfers oil and dirt from your fingers to the piercing. Only twist and turn slightly while cleaning, as directed by your professional piercer.\\nFor example, you shouldn’t twist, turn, or tug on nipple piercings at all. In fact, you shouldn’t touch the piercing besides washing it gently in the shower, for several weeks.\\nGenital piercings are also extremely sensitive to tugging and irritation. You’ll need to wait to have sex for 6-10 weeks after having the piercing done.\\n3-4. Keep your original piercing in for the directed amount of time.\\nChanging out your jewelry too soon is a common mistake that many people make, and it can lead to infection and keep the piercing from healing properly. Make sure to follow your professional piercer's instructions for how long to keep the jewelry in.\\n3-5. Monitor your piercing closely until it heals to prevent health risks.\\nMany people ignore or forget to check for warning signs like redness, swelling, or more excessive discharge. Check your piercing once a day for any issues or concerns.\\nEach body piercing will have a different healing time, so make sure you know how long you’ll need to monitor the piercing. For example, above-the-lobe ear piercings generally take 12-16 weeks, belly buttons take 6-12 months, nipples take 6-8 weeks, noses take 12-24 weeks, and oral piercings take 6-8 weeks.\\n3-6. Call your doctor if you notice any major issues with your piercing.\\nIf you have a persistent infection or your piercing is causing you pain, call your doctor. Infections, if ignored, can worsen and even become life-threatening.\\nFor example, if you see a red streak across your nipple, this likely means your nipple is rejecting the piercing. Contact your doctor to see if you need to have the piercing removed.\\nWarnings\\nIf you notice any redness, inflammation, itching, or pain around your piercing, contact the piercing studio or your doctor for care instructions.\\n\", \"简要回答\": \"Body piercing can be a fun way to accessorize and express your individuality, but it also comes with some common pitfalls. Make sure you have the safest piercing experience possible by preparing for your piercing and going to a professional piercer who uses hypoallergenic tools and jewelry. Keep your piercings clean and healthy by cleaning and monitoring them closely while they heal. Remember to be safe and have fun while expressing yourself!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Getting Ready for a Piercing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider the commitment a piercing requires before getting it.\", \"描述\": \"Many people make a spur-of-the-moment decision to get a piercing, without taking into account the money and care that a body piercing requires. Before you go in to get your piercing, think about how long the piercing will take to heal and if it will interfere with the dress code at your job or school.\\nYou should also think about whether or not your piercing can be covered up easily if need be.\\nThat said, don’t put too much pressure on yourself. Even if you get the piercing and decide you don’t like it as much as you thought you would, you can always remove the jewelry once it’s healed and let the piercing close up.\"}, {\"编号\": 2, \"标题\": \"Get a doctor’s note if you have a serious medical condition.\", \"描述\": \"If you have a condition or are taking medication that could affect your blood’s clotting ability, make sure to check with your doctor beforehand and obtain a note. Let your piercer know about your condition and show them the doctor’s note before you start the piercing process.\\nFor example, if you have diabetes, a bleeding disorder, a heart condition, or are currently on antibiotics, you will need to show the piercer a doctor’s note.\\nIf you’re currently on any medications, you should check with your doctor just in case.\"}, {\"编号\": 3, \"标题\": \"Don’t drink alcohol or caffeine before or right after your piercing.\", \"描述\": \"This can cause blood thinning and lead to excessive bleeding, bruising around the piercing site, and extra pain. Drinking directly afterwards can also slow down the healing process. To be safe, avoid drinking any alcohol until a few days after you’ve had the piercing done.\\nIt’s also technically illegal for piercers to pierce anyone under the influence, so make sure to save the celebratory drinks for later!\\nWith oral piercings, it’s especially important to avoid alcohol for a few days. Alcoholic drinks can irritate the piercing and cause swelling, especially when you’re dehydrated.\"}, {\"编号\": 4, \"标题\": \"Eat a meal at least 6 hours beforehand to keep your blood sugar up.\", \"描述\": \"If you skip a meal and come to get pierced on an empty stomach, you’re more likely to feel dizzy and even faint. Make sure to eat a full meal 6 hours beforehand, and even have a small snack about 2 hours before the piercing, to keep your blood sugar at a healthy level.\"}, {\"编号\": 5, \"标题\": \"Shower and dress in loose, comfy clothing before getting pierced.\", \"描述\": \"Not only is this healthier for the piercing and the healing process, but it’s also respectful to the piercer. Wash away any sweat, makeup, or grime lingering on the skin in the shower, then put on some loose, breathable clothes that let you access the piercing site easily.\\nFor example, if you’re getting your belly button or nipples pierced, you’ll need to wear something that you can easily slide out of the way, such as a loose shirt or tanktop.\\nShowering beforehand is especially important with below-the-belt piercings. Make sure to wear a pair of comfortable underwear that you don’t mind getting stained.\\nWith oral piercings, make sure to brush your teeth as well.\"}]}, {\"编号\": 2, \"标题\": \"Going to a Professional Studio\", \"步骤\": [{\"编号\": 1, \"标题\": \"Call ahead to make an appointment.\", \"描述\": \"If the piercing studio is busy, they may not be able to take walk-ins. Instead of dropping in for an appointment, always call in first and talk to a piercer at the studio. This way, you can ask any preliminary questions you might have and confirm the date and time before coming in.\"}, {\"编号\": 2, \"标题\": \"Choose a professional piercer to make sure the piercing is done safely.\", \"描述\": \"Professional piercers know to use sterile materials, practice safety procedures, give instructions for aftercare, and have a strong understanding of anatomy. If your piercer dodges questions, pressures you to get a piercing, or doesn’t keep a clean workspace, you should definitely find someone else.\\nCheck the reviews on Yelp before you go into a piercing studio. Look at what other people wrote about their experiences at the studio, especially with customer service, cleanliness, and professionalism.\\nLook at the piercing studio’s website before you go in. Staff, rates, and general information should be presented in a professional, confident, and knowledgeable way.\"}, {\"编号\": 3, \"标题\": \"Check with the studio beforehand if you have a metal allergy.\", \"描述\": \"Make sure they have a clean, professional environment and sells only hypoallergenic jewelry. You should also make sure they use sterile and nickel-free metal or surgical-grade stainless steel needles that come in sealed packages for piercing. If the studio is sloppy or sells jewelry with nickel, look for a new piercer.\\nCommon metal allergies include nickel, copper, cobalt, and certain alloys.\\nIf the studio uses piercing guns, ask them if the part that comes in contact with the person getting pierced isn't re-used on other customers.\\nIf you find that itchiness or a rash occurs within 12-48 hours of wearing earrings or necklaces, you likely have a metal allergy. Contact your doctor for further testing and treatment, if needed.\"}, {\"编号\": 4, \"标题\": \"Choose quality, hypoallergenic jewelry instead of nickel or brass.\", \"描述\": \"This metal will be in contact with your body for a long time, so it’s important to choose high-quality materials! Look for jewelry made of hypoallergenic materials, such as acrylic, titanium, or surgical-grade steel. Make sure that the jewelry backings also are made of hypoallergenic materials.\\nOther safe metals options include stainless steel, palladium, platinum, 18-karat yellow gold, nickel-free yellow gold, and argentium sterling silver.\\nAvoid jewelry made of alloys with nickel and brass. These can turn your skin green or cause serious allergic reactions.\\nKeep in mind that surgical-grade stainless steel may contain a little nickel, but it's generally considered hypoallergenic for most people.\"}, {\"编号\": 5, \"标题\": \"Ask your piercer any questions you might have afterward.\", \"描述\": \"Many piercers say that the only bad questions are the ones you don’t ask. After the piercing, your piercer should provide you with basic information about the healing time and aftercare instructions. If you have any other questions or concerns that haven’t been answered, now is the time to ask!\\nFor example, you could ask about what foods to avoid with an oral piercing.\\nYou could also ask about what you should do if you piercing site starts swelling.\"}]}, {\"编号\": 3, \"标题\": \"Cleaning and Aftercare\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clean your piercing once a day to prevent infection.\", \"描述\": \"Some of the most common mistakes that people make after getting a piercing are cleaning it too often or not cleaning it enough. Once a day should be enough, unless your piercing becomes infected. If you notice any signs of infection, start cleaning your piercing 2-3 times a day until the infection goes away.\"}, {\"编号\": 2, \"标题\": \"Use a gentle saline solution to clean your piercing.\", \"描述\": \"You can either purchase saline solution or make your own by mixing 0.25 teaspoons (1.2 ml) of sea salt with 8 fluid ounces (240 ml) of warm water until it dissolves. Use a Q-tip to apply the saline solution to both ends of the piercing, wiping away any buildup or grime. Rinse away any residue with warm water, then pat the area dry.\\nIf possible, it’s even better to let the whole piercing soak in a small cup of saline solution for a few minutes. For example, you can use this method on ear, nipple, and lip piercings.\\nMake sure not to clean your piercings with harsh solutions like rubbing alcohol or hydrogen peroxide. A gentle saline solution, or even gentle hand soap, will disinfect and soothe the piercing site without irritating it.\"}, {\"编号\": 3, \"标题\": \"Don’t twist or tug on your jewelry often while it’s healing.\", \"描述\": \"Not only does this keep the piercing from healing properly, it transfers oil and dirt from your fingers to the piercing. Only twist and turn slightly while cleaning, as directed by your professional piercer.\\nFor example, you shouldn’t twist, turn, or tug on nipple piercings at all. In fact, you shouldn’t touch the piercing besides washing it gently in the shower, for several weeks.\\nGenital piercings are also extremely sensitive to tugging and irritation. You’ll need to wait to have sex for 6-10 weeks after having the piercing done.\"}, {\"编号\": 4, \"标题\": \"Keep your original piercing in for the directed amount of time.\", \"描述\": \"Changing out your jewelry too soon is a common mistake that many people make, and it can lead to infection and keep the piercing from healing properly. Make sure to follow your professional piercer's instructions for how long to keep the jewelry in.\"}, {\"编号\": 5, \"标题\": \"Monitor your piercing closely until it heals to prevent health risks.\", \"描述\": \"Many people ignore or forget to check for warning signs like redness, swelling, or more excessive discharge. Check your piercing once a day for any issues or concerns.\\nEach body piercing will have a different healing time, so make sure you know how long you’ll need to monitor the piercing. For example, above-the-lobe ear piercings generally take 12-16 weeks, belly buttons take 6-12 months, nipples take 6-8 weeks, noses take 12-24 weeks, and oral piercings take 6-8 weeks.\"}, {\"编号\": 6, \"标题\": \"Call your doctor if you notice any major issues with your piercing.\", \"描述\": \"If you have a persistent infection or your piercing is causing you pain, call your doctor. Infections, if ignored, can worsen and even become life-threatening.\\nFor example, if you see a red streak across your nipple, this likely means your nipple is rejecting the piercing. Contact your doctor to see if you need to have the piercing removed.\"}], \"注意事项\": [\"If you notice any redness, inflammation, itching, or pain around your piercing, contact the piercing studio or your doctor for care instructions.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,945 | How to Avoid Boredom when Sick at Home | 1. Engaging with Technology
1-1. Watch TV.
Cozying up in front of the TV is one of the preferred ways to pass the time when you are sick. This is a good opportunity to catch up on the shows that you are normally too busy to watch. Allow yourself to indulge in some TV until you feel better.
Try finding one of your favorite shows to watch. Indulge in a marathon of this TV series or get involved watching a new TV program.
Watch old time movie classics. This is a good way to pass the time with some classics that everyone enjoys.
Watch a comedy. The laugh will do you good and help you forget that you are stuck at home sick.
1-2. Surf the internet.
Use the internet to your advantage. There are a million things you can search and spend time reading. Look up blogs, videos or articles on topics that interest you.
1-3. Listen to music.
Hearing some of your favorite songs can help improve your mood and actually work to make you feel better. Music has been proven to reduce pain and improve the immune system. It can also reduce anxiety and stress.
Try listen to a genre of music you have never heard before. This will allow you to occupy your time with something new.
Make a playlist that includes some of your favorite tunes. You will able to listen to this song list after you are feeling better as well.
Play uplifting music that helps improve your mood. This will help distract you and allow you to become immersed in the music.
1-4. Play some video games.
This will allow your mind to focus on something other than how you are feeling. There are also health benefits to playing video games such as pain and stress relief. Some popular video games to try are:
You may have a collection of video games you haven’t played in a while or you can find a variety of games to play online.
1-5. Check social media.
Being sick is a good time to catch up on your social media. Your account may need to be cleaned up, or you may want to engage with some friends.
1-6. Have a movie marathon.
Try streaming some of your favorite movies. This will help elevate your mood and make the time fly by. Look for movies you haven’t seen in a while or ones that you have been meaning to watch for some time. Use services such as:
You can stream movies online or head to your library for a vast variety of titles.
Pick movies that you love watching or that you haven’t seen before.
Movies that are part of a series will help occupy your time as you look forward to the next movie in the lineup.
2. Keeping Busy
2-1. Read a book.
Catch up on your reading. Getting engrossed in a good story can help you forget how you are feeling. Whether you are interested in adventure, drama or suspense, you will be able to find array of novels that will pick your interest at your local library.
2-2. Call a friend.
Reach out to your friends with a phone call. A good chat or laugh with friends can help boost your spirits and get you on the road to recovery. If you've lost your voice, or have a sore throat, you can also text them--- you're still interacting, and you can still share memories and have a laugh! For a list of things to talk about, visit this site: https://conversationstartersworld.com/topics-to-talk-about/
2-3. Try coloring or drawing.
Bringing out your creative side will work wonders to make you feel better. Concentrating on a drawing or coloring in a coloring book will take your mind off being sick. Use a variety of drawing tools such as colored pencils, paints, crayons or markers to give yourself some variety.
2-4. Paint your nails.
Making yourself look better is one way that you can speed up your recovery. A new coat of nail polish on your nails will improve your outlook and get you ready for when you feel better. Experiment with different color choices such as blue, yellow or hot pink.
2-5. Learn a craft.
Crafts can be a fun way to create something new while you aren’t feeling good. You can do many craft projects with little effort. Many of the supplies you need will be found in your home. Try some of these easy to do craft ideas:
Sew a tote page
Crochet a blanket
Knit a scarf
Build a birdhouse
Make photo coasters
Frame a picture
2-6. Try a new language.
Learning a new language can be a valuable tool, especially if you travel. There are plenty of resources online to walk you through the basic language learning skills. Language CDs and books are also helpful. Some languages to try are:
Spanish
Italian
French
German
Chinese
2-7. Make a to-do list.
Creating lists of things that you want to do when you feel better will give you something to look forward to. It will also help you to accomplish those tasks that you have been putting off. Think about all the things you want to get done and write them down on paper.
2-8. Browse cookbooks.
Looking through cookbooks can be inspirational. It will help you plan your next meal and give you some good ideas on how to cook a variety of foods. Think about the different dishes you would like to try and come up with a shopping list for when you feel better.
2-9. Write a story
Getting your creative juices flowing is a good way to take your mind off of how you are feeling. Writing lyrics to a song or a story about a fun time in your life will help occupy your time.
2-10. Look at photo albums.
Reminiscing by looking at photos is a good way to make you feel better. It will bring a smile to your face as you remember those happy occasions that you photographed. It will also help you remember all the people you know and the places you have been.
2-11. Give yourself a foot massage.
Rubbing your feet can help relax your body when you are suffering from a cold. Rubbing the pressure points in your foot such as the ball, heel, and toes can help relieve headaches, body pain, and allow you to sleep better.
Start in a comfortable position with your shoes and socks off.
Rub and squeeze the pads of your toes for 30 seconds each.
Move to the heel, arch, and ball of your feet. Continue to apply pressure to these areas.
Don’t forget the ankle in your massage technique.
3. Eating and Drinking
3-1. Eat something warm.
Eating something warm can help ward off the chills and make you feel a little better inside. This will also distract you from your illness and help the time pass a little faster. Be sure not to overdo it with a large meal. Try small bites like:
Oatmeal
Chicken broth
Toast
Scrambled eggs
Saltine crackers
3-2. Drink some herbal tea.
Sit back and relax with a nice cup of herbal tea. This will preoccupy your time and offers many health benefits as well. Stay away from caffeinated teas as this may upset your stomach. Try these types of herbal teas:
Peppermint
Chamomile
Ginger
Rooibos
Rosehip
3-3. Eat some dark chocolate.
When you are feeling sick, it is nice to have a treat to make you a little feel better. A piece of dark chocolate will distract you from your illness. A hot cup of cocoa is another way to pass the time and enjoy the health benefits that chocolate offers such as reduced blood pressure and improved heart health.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Engaging with Technology\\n1-1. Watch TV.\\nCozying up in front of the TV is one of the preferred ways to pass the time when you are sick. This is a good opportunity to catch up on the shows that you are normally too busy to watch. Allow yourself to indulge in some TV until you feel better.\\nTry finding one of your favorite shows to watch. Indulge in a marathon of this TV series or get involved watching a new TV program.\\nWatch old time movie classics. This is a good way to pass the time with some classics that everyone enjoys.\\nWatch a comedy. The laugh will do you good and help you forget that you are stuck at home sick.\\n1-2. Surf the internet.\\nUse the internet to your advantage. There are a million things you can search and spend time reading. Look up blogs, videos or articles on topics that interest you.\\n1-3. Listen to music.\\nHearing some of your favorite songs can help improve your mood and actually work to make you feel better. Music has been proven to reduce pain and improve the immune system. It can also reduce anxiety and stress.\\nTry listen to a genre of music you have never heard before. This will allow you to occupy your time with something new.\\nMake a playlist that includes some of your favorite tunes. You will able to listen to this song list after you are feeling better as well.\\nPlay uplifting music that helps improve your mood. This will help distract you and allow you to become immersed in the music.\\n1-4. Play some video games.\\nThis will allow your mind to focus on something other than how you are feeling. There are also health benefits to playing video games such as pain and stress relief. Some popular video games to try are:\\nYou may have a collection of video games you haven’t played in a while or you can find a variety of games to play online.\\n1-5. Check social media.\\nBeing sick is a good time to catch up on your social media. Your account may need to be cleaned up, or you may want to engage with some friends.\\n1-6. Have a movie marathon.\\nTry streaming some of your favorite movies. This will help elevate your mood and make the time fly by. Look for movies you haven’t seen in a while or ones that you have been meaning to watch for some time. Use services such as:\\nYou can stream movies online or head to your library for a vast variety of titles.\\nPick movies that you love watching or that you haven’t seen before.\\nMovies that are part of a series will help occupy your time as you look forward to the next movie in the lineup.\\n2. Keeping Busy\\n2-1. Read a book.\\nCatch up on your reading. Getting engrossed in a good story can help you forget how you are feeling. Whether you are interested in adventure, drama or suspense, you will be able to find array of novels that will pick your interest at your local library.\\n2-2. Call a friend.\\nReach out to your friends with a phone call. A good chat or laugh with friends can help boost your spirits and get you on the road to recovery. If you've lost your voice, or have a sore throat, you can also text them--- you're still interacting, and you can still share memories and have a laugh! For a list of things to talk about, visit this site: https://conversationstartersworld.com/topics-to-talk-about/\\n2-3. Try coloring or drawing.\\nBringing out your creative side will work wonders to make you feel better. Concentrating on a drawing or coloring in a coloring book will take your mind off being sick. Use a variety of drawing tools such as colored pencils, paints, crayons or markers to give yourself some variety.\\n2-4. Paint your nails.\\nMaking yourself look better is one way that you can speed up your recovery. A new coat of nail polish on your nails will improve your outlook and get you ready for when you feel better. Experiment with different color choices such as blue, yellow or hot pink.\\n2-5. Learn a craft.\\nCrafts can be a fun way to create something new while you aren’t feeling good. You can do many craft projects with little effort. Many of the supplies you need will be found in your home. Try some of these easy to do craft ideas:\\nSew a tote page\\nCrochet a blanket\\nKnit a scarf\\nBuild a birdhouse\\nMake photo coasters\\nFrame a picture\\n2-6. Try a new language.\\nLearning a new language can be a valuable tool, especially if you travel. There are plenty of resources online to walk you through the basic language learning skills. Language CDs and books are also helpful. Some languages to try are:\\nSpanish\\nItalian\\nFrench\\nGerman\\nChinese\\n2-7. Make a to-do list.\\nCreating lists of things that you want to do when you feel better will give you something to look forward to. It will also help you to accomplish those tasks that you have been putting off. Think about all the things you want to get done and write them down on paper.\\n2-8. Browse cookbooks.\\nLooking through cookbooks can be inspirational. It will help you plan your next meal and give you some good ideas on how to cook a variety of foods. Think about the different dishes you would like to try and come up with a shopping list for when you feel better.\\n2-9. Write a story\\nGetting your creative juices flowing is a good way to take your mind off of how you are feeling. Writing lyrics to a song or a story about a fun time in your life will help occupy your time.\\n2-10. Look at photo albums.\\nReminiscing by looking at photos is a good way to make you feel better. It will bring a smile to your face as you remember those happy occasions that you photographed. It will also help you remember all the people you know and the places you have been.\\n2-11. Give yourself a foot massage.\\nRubbing your feet can help relax your body when you are suffering from a cold. Rubbing the pressure points in your foot such as the ball, heel, and toes can help relieve headaches, body pain, and allow you to sleep better.\\nStart in a comfortable position with your shoes and socks off.\\nRub and squeeze the pads of your toes for 30 seconds each.\\nMove to the heel, arch, and ball of your feet. Continue to apply pressure to these areas.\\nDon’t forget the ankle in your massage technique.\\n3. Eating and Drinking\\n3-1. Eat something warm.\\nEating something warm can help ward off the chills and make you feel a little better inside. This will also distract you from your illness and help the time pass a little faster. Be sure not to overdo it with a large meal. Try small bites like:\\nOatmeal\\nChicken broth\\nToast\\nScrambled eggs\\nSaltine crackers\\n3-2. Drink some herbal tea.\\nSit back and relax with a nice cup of herbal tea. This will preoccupy your time and offers many health benefits as well. Stay away from caffeinated teas as this may upset your stomach. Try these types of herbal teas:\\nPeppermint\\nChamomile\\nGinger\\nRooibos\\nRosehip\\n3-3. Eat some dark chocolate.\\nWhen you are feeling sick, it is nice to have a treat to make you a little feel better. A piece of dark chocolate will distract you from your illness. A hot cup of cocoa is another way to pass the time and enjoy the health benefits that chocolate offers such as reduced blood pressure and improved heart health.\\n\", \"简要回答\": \"Being sick is never fun. As you recuperate, you can begin to feel bored, especially if you have been alone for several days. But don’t worry -- there are plenty of ways that you can stay busy and help yourself feel better.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Engaging with Technology\", \"步骤\": [{\"编号\": 1, \"标题\": \"Watch TV.\", \"描述\": \"Cozying up in front of the TV is one of the preferred ways to pass the time when you are sick. This is a good opportunity to catch up on the shows that you are normally too busy to watch. Allow yourself to indulge in some TV until you feel better.\\nTry finding one of your favorite shows to watch. Indulge in a marathon of this TV series or get involved watching a new TV program.\\nWatch old time movie classics. This is a good way to pass the time with some classics that everyone enjoys.\\nWatch a comedy. The laugh will do you good and help you forget that you are stuck at home sick.\"}, {\"编号\": 2, \"标题\": \"Surf the internet.\", \"描述\": \"Use the internet to your advantage. There are a million things you can search and spend time reading. Look up blogs, videos or articles on topics that interest you.\"}, {\"编号\": 3, \"标题\": \"Listen to music.\", \"描述\": \"Hearing some of your favorite songs can help improve your mood and actually work to make you feel better. Music has been proven to reduce pain and improve the immune system. It can also reduce anxiety and stress.\\nTry listen to a genre of music you have never heard before. This will allow you to occupy your time with something new.\\nMake a playlist that includes some of your favorite tunes. You will able to listen to this song list after you are feeling better as well.\\nPlay uplifting music that helps improve your mood. This will help distract you and allow you to become immersed in the music.\"}, {\"编号\": 4, \"标题\": \"Play some video games.\", \"描述\": \"This will allow your mind to focus on something other than how you are feeling. There are also health benefits to playing video games such as pain and stress relief. Some popular video games to try are:\\nYou may have a collection of video games you haven’t played in a while or you can find a variety of games to play online.\"}, {\"编号\": 5, \"标题\": \"Check social media.\", \"描述\": \"Being sick is a good time to catch up on your social media. Your account may need to be cleaned up, or you may want to engage with some friends.\"}, {\"编号\": 6, \"标题\": \"Have a movie marathon.\", \"描述\": \"Try streaming some of your favorite movies. This will help elevate your mood and make the time fly by. Look for movies you haven’t seen in a while or ones that you have been meaning to watch for some time. Use services such as:\\nYou can stream movies online or head to your library for a vast variety of titles.\\nPick movies that you love watching or that you haven’t seen before.\\nMovies that are part of a series will help occupy your time as you look forward to the next movie in the lineup.\"}]}, {\"编号\": 2, \"标题\": \"Keeping Busy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Read a book.\", \"描述\": \"Catch up on your reading. Getting engrossed in a good story can help you forget how you are feeling. Whether you are interested in adventure, drama or suspense, you will be able to find array of novels that will pick your interest at your local library.\"}, {\"编号\": 2, \"标题\": \"Call a friend.\", \"描述\": \"Reach out to your friends with a phone call. A good chat or laugh with friends can help boost your spirits and get you on the road to recovery. If you've lost your voice, or have a sore throat, you can also text them--- you're still interacting, and you can still share memories and have a laugh! For a list of things to talk about, visit this site: https://conversationstartersworld.com/topics-to-talk-about/\"}, {\"编号\": 3, \"标题\": \"Try coloring or drawing.\", \"描述\": \"Bringing out your creative side will work wonders to make you feel better. Concentrating on a drawing or coloring in a coloring book will take your mind off being sick. Use a variety of drawing tools such as colored pencils, paints, crayons or markers to give yourself some variety.\"}, {\"编号\": 4, \"标题\": \"Paint your nails.\", \"描述\": \"Making yourself look better is one way that you can speed up your recovery. A new coat of nail polish on your nails will improve your outlook and get you ready for when you feel better. Experiment with different color choices such as blue, yellow or hot pink.\"}, {\"编号\": 5, \"标题\": \"Learn a craft.\", \"描述\": \"Crafts can be a fun way to create something new while you aren’t feeling good. You can do many craft projects with little effort. Many of the supplies you need will be found in your home. Try some of these easy to do craft ideas:\\nSew a tote page\\nCrochet a blanket\\nKnit a scarf\\nBuild a birdhouse\\nMake photo coasters\\nFrame a picture\"}, {\"编号\": 6, \"标题\": \"Try a new language.\", \"描述\": \"Learning a new language can be a valuable tool, especially if you travel. There are plenty of resources online to walk you through the basic language learning skills. Language CDs and books are also helpful. Some languages to try are:\\nSpanish\\nItalian\\nFrench\\nGerman\\nChinese\"}, {\"编号\": 7, \"标题\": \"Make a to-do list.\", \"描述\": \"Creating lists of things that you want to do when you feel better will give you something to look forward to. It will also help you to accomplish those tasks that you have been putting off. Think about all the things you want to get done and write them down on paper.\"}, {\"编号\": 8, \"标题\": \"Browse cookbooks.\", \"描述\": \"Looking through cookbooks can be inspirational. It will help you plan your next meal and give you some good ideas on how to cook a variety of foods. Think about the different dishes you would like to try and come up with a shopping list for when you feel better.\"}, {\"编号\": 9, \"标题\": \"Write a story\", \"描述\": \"Getting your creative juices flowing is a good way to take your mind off of how you are feeling. Writing lyrics to a song or a story about a fun time in your life will help occupy your time.\"}, {\"编号\": 10, \"标题\": \"Look at photo albums.\", \"描述\": \"Reminiscing by looking at photos is a good way to make you feel better. It will bring a smile to your face as you remember those happy occasions that you photographed. It will also help you remember all the people you know and the places you have been.\"}, {\"编号\": 11, \"标题\": \"Give yourself a foot massage.\", \"描述\": \"Rubbing your feet can help relax your body when you are suffering from a cold. Rubbing the pressure points in your foot such as the ball, heel, and toes can help relieve headaches, body pain, and allow you to sleep better.\\nStart in a comfortable position with your shoes and socks off.\\nRub and squeeze the pads of your toes for 30 seconds each.\\nMove to the heel, arch, and ball of your feet. Continue to apply pressure to these areas.\\nDon’t forget the ankle in your massage technique.\"}]}, {\"编号\": 3, \"标题\": \"Eating and Drinking\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat something warm.\", \"描述\": \"Eating something warm can help ward off the chills and make you feel a little better inside. This will also distract you from your illness and help the time pass a little faster. Be sure not to overdo it with a large meal. Try small bites like:\\nOatmeal\\nChicken broth\\nToast\\nScrambled eggs\\nSaltine crackers\"}, {\"编号\": 2, \"标题\": \"Drink some herbal tea.\", \"描述\": \"Sit back and relax with a nice cup of herbal tea. This will preoccupy your time and offers many health benefits as well. Stay away from caffeinated teas as this may upset your stomach. Try these types of herbal teas:\\nPeppermint\\nChamomile\\nGinger\\nRooibos\\nRosehip\"}, {\"编号\": 3, \"标题\": \"Eat some dark chocolate.\", \"描述\": \"When you are feeling sick, it is nice to have a treat to make you a little feel better. A piece of dark chocolate will distract you from your illness. A hot cup of cocoa is another way to pass the time and enjoy the health benefits that chocolate offers such as reduced blood pressure and improved heart health.\"}]}]}}",
"问题明细": "",
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} | wikihow |
2,946 | How to Avoid Boredom with Your Younger Sister (Kids and Teens) | 1. Playing Outdoors
1-1. Play Tag and Freeze Tag.
Yep, those are oldies. For these games, if you have a younger sister who is a lot younger than you, you might need to slow down a little with the running, or she may get discouraged. You can also make up rules like there is no "goo" for you.
1-2. Try playing "Hunger Games".
Warning - a very young child might not be able to do this one, or might be easily scared by games like this. You can use sticks as the "weapons" but be careful not to actually hurt your sis. You can decide how many hearts to have, and each touch of the other person's "weapon" eliminates a heart. You can find little white stones to act as the medicine. Each stone retrieves a heart for you. Put all the stones and sticks in the middle, start counting, and run!
1-3. Do obstacles.
This is a fun game that only needs a few hula hoops and maybe some jump ropes. You can take turns making the obstacle race, for example, you can put a jump rope in front and then a hula hoop, then have the other person jump over the jump rope and walk around the hula hoop. The possibilities are endless! Make sure to compliment your younger sister's obstacle race.
1-4. Pretend to be mountain climbers.
This is only if you have some rocks worthy of climbing or pretend climbing. You can bring a "lunch" with you, like a few bars or a water bottle. Of you go! Pretend that it's a great challenge and sometimes you might even fall! (pretend) If you have a big rock that you actually can climb, make sure you stay safe and keep your sis safe.
1-5. Have competitions.
Everyone loves winning. You can make races, see who can roll the hula hoop the farthest, have a hula hoop contest, a cannonball contest if you have a pool, the possibilities are really endless! Be sure to let your sister win some of the games.
2. Going Out and About
2-1. Go to the movies!
This may seem obvious, but you usually don't do it. You can do this in the comfort of your home, but a big theater with a big screen is very appealing. Choose a movie that you both love and convince your parents to bring you there sometime.
2-2. Go to the local pool.
Not every town has a pool, but if you are lucky enough to have one nearby, it usually doesn't cost a lot. The year memberships are really a steal, but if you are not going to go there a lot just pay every time. It is also a great opportunity to meet new friends! Or, go in your own pool!
2-3. Go to community events.
There is probably an event at your local library next Saturday, or a big town picnic in the park tomorrow. Great place to meet friends and hang out with your sis. Make sure not to leave your sis deserted while you talk to your friends!
2-4. Take trips to amusement parks.
They may cost a lot, but they are worth it. If you can convince your parents to bring you there, it may be a memory for life!
2-5. Have fun at parks, plain old parks.
Everyone has a park close to them. It is awesome to play there with someone else, and can strengthen your relationship with your sister. You can even walk there if you're close enough, which means no parents required! Girls' day out? Awesome!
2-6. Go camping.
Take a tent, pack a bag, and you're ready to stay in the wilderness for a night! It's best to go out, even if not the real wilderness, but maybe a camping place. Or your backyard will do.
3. Having Fun at Home
3-1. Play "lava".
This is a fun game that you might have played before. You pretend the floor is lava and you cannot touch it otherwise you will burn. Hop around on chairs and sofas and tables! Use a blanket as a raft. Climb the stairs with two towels under your feet! "Ahh! I got burned!" Depending on how old your sister is, you can create rules.
3-2. Try card games!
This might seem really old. But a fun game of Go Fish or War may just be the cure to your boredom.
3-3. Play family.
This is a pretty popular game. You can choose to be the mom or the big sister, or maybe you can even fill in as the baby and have your sis take care of you! You can include the supernatural or maybe some school romance.
3-4. Put on a fashion show.
This might sound too hard, but it's not. Take some scarves, hats, little skirts, and get ready to go crazy! Put two hats on your shoulders and a scarf wrapped around your waist, and be Prince Charming! Put on a twirly skirt and a hat with a scarf as a highlight, and be a dancer! Or you can just put on random things on random places. Show off your creations to your sis!
3-5. Play the word game.
This is a harder game, so younger sisters may not be able to play. Starting from A, you try to think of the longest word. For example, you might put "alphabetically" for A, and your sis might put "applesauce" and you would win that round because you have more letters. Continue the game until Z, or just keep playing if you want a rematch!
3-6. Try hand games.
Pat-a-cake, Pebbles, and Miss Sue may seem old, but doing them will be fun. Especially going on the internet and memorising new ones together.
3-7. Sing!
Something most kids enjoy. Dance to a new song or pretend you are a singer on television. Maybe you can even make an interview for your sis later if she's really good!
3-8. Play with electronics.
Video games, tablets, and handheld game systems can be tons of fun, especially on multi-player.
Tips
If you're playing a competitive game, make sure your sister wins, too. You're older and wiser.
Don't get upset if you lose.
When playing a game, switch it up once in a while because it gets boring.
Warnings
Some games may be dangerous for younger siblings, like "mountain climbing" or "hunger games." If your sister cannot do it, do not force her because someone may get hurt.
When camping in the wilderness, read many books about it and have important things handy. Many people have gotten hurt because of bad camping.
When using electronics, do not use them too long as they can damage your eyes.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Playing Outdoors\\n1-1. Play Tag and Freeze Tag.\\nYep, those are oldies. For these games, if you have a younger sister who is a lot younger than you, you might need to slow down a little with the running, or she may get discouraged. You can also make up rules like there is no \\\"goo\\\" for you.\\n1-2. Try playing \\\"Hunger Games\\\".\\nWarning - a very young child might not be able to do this one, or might be easily scared by games like this. You can use sticks as the \\\"weapons\\\" but be careful not to actually hurt your sis. You can decide how many hearts to have, and each touch of the other person's \\\"weapon\\\" eliminates a heart. You can find little white stones to act as the medicine. Each stone retrieves a heart for you. Put all the stones and sticks in the middle, start counting, and run!\\n1-3. Do obstacles.\\nThis is a fun game that only needs a few hula hoops and maybe some jump ropes. You can take turns making the obstacle race, for example, you can put a jump rope in front and then a hula hoop, then have the other person jump over the jump rope and walk around the hula hoop. The possibilities are endless! Make sure to compliment your younger sister's obstacle race.\\n1-4. Pretend to be mountain climbers.\\nThis is only if you have some rocks worthy of climbing or pretend climbing. You can bring a \\\"lunch\\\" with you, like a few bars or a water bottle. Of you go! Pretend that it's a great challenge and sometimes you might even fall! (pretend) If you have a big rock that you actually can climb, make sure you stay safe and keep your sis safe.\\n1-5. Have competitions.\\nEveryone loves winning. You can make races, see who can roll the hula hoop the farthest, have a hula hoop contest, a cannonball contest if you have a pool, the possibilities are really endless! Be sure to let your sister win some of the games.\\n2. Going Out and About\\n2-1. Go to the movies!\\nThis may seem obvious, but you usually don't do it. You can do this in the comfort of your home, but a big theater with a big screen is very appealing. Choose a movie that you both love and convince your parents to bring you there sometime.\\n2-2. Go to the local pool.\\nNot every town has a pool, but if you are lucky enough to have one nearby, it usually doesn't cost a lot. The year memberships are really a steal, but if you are not going to go there a lot just pay every time. It is also a great opportunity to meet new friends! Or, go in your own pool!\\n2-3. Go to community events.\\nThere is probably an event at your local library next Saturday, or a big town picnic in the park tomorrow. Great place to meet friends and hang out with your sis. Make sure not to leave your sis deserted while you talk to your friends!\\n2-4. Take trips to amusement parks.\\nThey may cost a lot, but they are worth it. If you can convince your parents to bring you there, it may be a memory for life!\\n2-5. Have fun at parks, plain old parks.\\nEveryone has a park close to them. It is awesome to play there with someone else, and can strengthen your relationship with your sister. You can even walk there if you're close enough, which means no parents required! Girls' day out? Awesome!\\n2-6. Go camping.\\nTake a tent, pack a bag, and you're ready to stay in the wilderness for a night! It's best to go out, even if not the real wilderness, but maybe a camping place. Or your backyard will do.\\n3. Having Fun at Home\\n3-1. Play \\\"lava\\\".\\nThis is a fun game that you might have played before. You pretend the floor is lava and you cannot touch it otherwise you will burn. Hop around on chairs and sofas and tables! Use a blanket as a raft. Climb the stairs with two towels under your feet! \\\"Ahh! I got burned!\\\" Depending on how old your sister is, you can create rules.\\n3-2. Try card games!\\nThis might seem really old. But a fun game of Go Fish or War may just be the cure to your boredom.\\n3-3. Play family.\\nThis is a pretty popular game. You can choose to be the mom or the big sister, or maybe you can even fill in as the baby and have your sis take care of you! You can include the supernatural or maybe some school romance.\\n3-4. Put on a fashion show.\\nThis might sound too hard, but it's not. Take some scarves, hats, little skirts, and get ready to go crazy! Put two hats on your shoulders and a scarf wrapped around your waist, and be Prince Charming! Put on a twirly skirt and a hat with a scarf as a highlight, and be a dancer! Or you can just put on random things on random places. Show off your creations to your sis!\\n3-5. Play the word game.\\nThis is a harder game, so younger sisters may not be able to play. Starting from A, you try to think of the longest word. For example, you might put \\\"alphabetically\\\" for A, and your sis might put \\\"applesauce\\\" and you would win that round because you have more letters. Continue the game until Z, or just keep playing if you want a rematch!\\n3-6. Try hand games.\\nPat-a-cake, Pebbles, and Miss Sue may seem old, but doing them will be fun. Especially going on the internet and memorising new ones together.\\n3-7. Sing!\\nSomething most kids enjoy. Dance to a new song or pretend you are a singer on television. Maybe you can even make an interview for your sis later if she's really good!\\n3-8. Play with electronics.\\nVideo games, tablets, and handheld game systems can be tons of fun, especially on multi-player.\\nTips\\nIf you're playing a competitive game, make sure your sister wins, too. You're older and wiser.\\nDon't get upset if you lose.\\nWhen playing a game, switch it up once in a while because it gets boring.\\nWarnings\\nSome games may be dangerous for younger siblings, like \\\"mountain climbing\\\" or \\\"hunger games.\\\" If your sister cannot do it, do not force her because someone may get hurt.\\nWhen camping in the wilderness, read many books about it and have important things handy. Many people have gotten hurt because of bad camping.\\nWhen using electronics, do not use them too long as they can damage your eyes.\\n\", \"简要回答\": \"Ever ran out of things to do with your younger sister? Well, look no further! This article will show you how to have a blast with your sis, from a pretend sleepover to a trip to the movies.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Playing Outdoors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Play Tag and Freeze Tag.\", \"描述\": \"Yep, those are oldies. For these games, if you have a younger sister who is a lot younger than you, you might need to slow down a little with the running, or she may get discouraged. You can also make up rules like there is no \\\"goo\\\" for you.\"}, {\"编号\": 2, \"标题\": \"Try playing \\\"Hunger Games\\\".\", \"描述\": \"Warning - a very young child might not be able to do this one, or might be easily scared by games like this. You can use sticks as the \\\"weapons\\\" but be careful not to actually hurt your sis. You can decide how many hearts to have, and each touch of the other person's \\\"weapon\\\" eliminates a heart. You can find little white stones to act as the medicine. Each stone retrieves a heart for you. Put all the stones and sticks in the middle, start counting, and run!\"}, {\"编号\": 3, \"标题\": \"Do obstacles.\", \"描述\": \"This is a fun game that only needs a few hula hoops and maybe some jump ropes. You can take turns making the obstacle race, for example, you can put a jump rope in front and then a hula hoop, then have the other person jump over the jump rope and walk around the hula hoop. The possibilities are endless! Make sure to compliment your younger sister's obstacle race.\"}, {\"编号\": 4, \"标题\": \"Pretend to be mountain climbers.\", \"描述\": \"This is only if you have some rocks worthy of climbing or pretend climbing. You can bring a \\\"lunch\\\" with you, like a few bars or a water bottle. Of you go! Pretend that it's a great challenge and sometimes you might even fall! (pretend) If you have a big rock that you actually can climb, make sure you stay safe and keep your sis safe.\"}, {\"编号\": 5, \"标题\": \"Have competitions.\", \"描述\": \"Everyone loves winning. You can make races, see who can roll the hula hoop the farthest, have a hula hoop contest, a cannonball contest if you have a pool, the possibilities are really endless! Be sure to let your sister win some of the games.\"}]}, {\"编号\": 2, \"标题\": \"Going Out and About\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go to the movies!\", \"描述\": \"This may seem obvious, but you usually don't do it. You can do this in the comfort of your home, but a big theater with a big screen is very appealing. Choose a movie that you both love and convince your parents to bring you there sometime.\"}, {\"编号\": 2, \"标题\": \"Go to the local pool.\", \"描述\": \"Not every town has a pool, but if you are lucky enough to have one nearby, it usually doesn't cost a lot. The year memberships are really a steal, but if you are not going to go there a lot just pay every time. It is also a great opportunity to meet new friends! Or, go in your own pool!\"}, {\"编号\": 3, \"标题\": \"Go to community events.\", \"描述\": \"There is probably an event at your local library next Saturday, or a big town picnic in the park tomorrow. Great place to meet friends and hang out with your sis. Make sure not to leave your sis deserted while you talk to your friends!\"}, {\"编号\": 4, \"标题\": \"Take trips to amusement parks.\", \"描述\": \"They may cost a lot, but they are worth it. If you can convince your parents to bring you there, it may be a memory for life!\"}, {\"编号\": 5, \"标题\": \"Have fun at parks, plain old parks.\", \"描述\": \"Everyone has a park close to them. It is awesome to play there with someone else, and can strengthen your relationship with your sister. You can even walk there if you're close enough, which means no parents required! Girls' day out? Awesome!\"}, {\"编号\": 6, \"标题\": \"Go camping.\", \"描述\": \"Take a tent, pack a bag, and you're ready to stay in the wilderness for a night! It's best to go out, even if not the real wilderness, but maybe a camping place. Or your backyard will do.\"}]}, {\"编号\": 3, \"标题\": \"Having Fun at Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Play \\\"lava\\\".\", \"描述\": \"This is a fun game that you might have played before. You pretend the floor is lava and you cannot touch it otherwise you will burn. Hop around on chairs and sofas and tables! Use a blanket as a raft. Climb the stairs with two towels under your feet! \\\"Ahh! I got burned!\\\" Depending on how old your sister is, you can create rules.\"}, {\"编号\": 2, \"标题\": \"Try card games!\", \"描述\": \"This might seem really old. But a fun game of Go Fish or War may just be the cure to your boredom.\"}, {\"编号\": 3, \"标题\": \"Play family.\", \"描述\": \"This is a pretty popular game. You can choose to be the mom or the big sister, or maybe you can even fill in as the baby and have your sis take care of you! You can include the supernatural or maybe some school romance.\"}, {\"编号\": 4, \"标题\": \"Put on a fashion show.\", \"描述\": \"This might sound too hard, but it's not. Take some scarves, hats, little skirts, and get ready to go crazy! Put two hats on your shoulders and a scarf wrapped around your waist, and be Prince Charming! Put on a twirly skirt and a hat with a scarf as a highlight, and be a dancer! Or you can just put on random things on random places. Show off your creations to your sis!\"}, {\"编号\": 5, \"标题\": \"Play the word game.\", \"描述\": \"This is a harder game, so younger sisters may not be able to play. Starting from A, you try to think of the longest word. For example, you might put \\\"alphabetically\\\" for A, and your sis might put \\\"applesauce\\\" and you would win that round because you have more letters. Continue the game until Z, or just keep playing if you want a rematch!\"}, {\"编号\": 6, \"标题\": \"Try hand games.\", \"描述\": \"Pat-a-cake, Pebbles, and Miss Sue may seem old, but doing them will be fun. Especially going on the internet and memorising new ones together.\"}, {\"编号\": 7, \"标题\": \"Sing!\", \"描述\": \"Something most kids enjoy. Dance to a new song or pretend you are a singer on television. Maybe you can even make an interview for your sis later if she's really good!\"}, {\"编号\": 8, \"标题\": \"Play with electronics.\", \"描述\": \"Video games, tablets, and handheld game systems can be tons of fun, especially on multi-player.\"}], \"小提示\": [\"If you're playing a competitive game, make sure your sister wins, too. You're older and wiser.\\n\", \"Don't get upset if you lose.\\n\", \"When playing a game, switch it up once in a while because it gets boring.\\n\"], \"注意事项\": [\"Some games may be dangerous for younger siblings, like \\\"mountain climbing\\\" or \\\"hunger games.\\\" If your sister cannot do it, do not force her because someone may get hurt.\\n\", \"When camping in the wilderness, read many books about it and have important things handy. Many people have gotten hurt because of bad camping.\\n\", \"When using electronics, do not use them too long as they can damage your eyes.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
2,947 | How to Avoid Bothering Your Busy Boyfriend | 1. Working with His Schedule
1-1. Ask your boyfriend about his schedule.
Find out when your boyfriend is free and when he needs to be left alone to get things done. Learn what hours he works, when he’s at school, and what times he goes to sports practice or works on his hobbies.
Try to schedule daily phone calls or texts. Everyone can make some time in their day to reach out to the people they care about. If your boyfriend can’t do this, it may be a sign that he lacks interest.
You might want to make a copy of your boyfriend’s schedule so you won’t forget it. If he uses an online scheduling tool like Google Calendar, ask him to give you access to it.
1-2. Talk with your boyfriend about when you should call and visit.
Don’t just guess when you should call or visit your boyfriend – discuss it ahead of time so you’ll know for sure. Ask him when he prefers to talk on the phone, and see whether he has any downtime during the day when you can come say hello.
For instance, maybe he’s free to have lunch with you once a week, or maybe he can talk on the phone with you when he gets out of class at 4 PM.
1-3. Find creative ways to spend time together.
If your boyfriend is too busy to go on long dates with you every week, look for other reasons to get together. For instance, you could help him with yard work or go to the gym together in the mornings.
You can also join him for activities he’s already involved in. If he takes a cooking class on Monday nights, ask him if you can come, too.
1-4. Make the most of your visits and calls.
If you can’t see your boyfriend often, focus on making your talks and visits fun and memorable when you do get together. Plan ahead, even if that just means renting a movie and cooking a nice dinner. If you’re worried you’ll forget to tell him things, write them down so you’ll have plenty to talk about next time you see each other.
2. Avoiding Needy Behavior
2-1. Resist the temptation to call too frequently.
If you know your boyfriend is busy, don’t call or text him, even if you miss him. If you interrupt him too often, you’ll seem clingy and he’ll get annoyed. Stick to the times you agreed on for talking and hanging out together.
Don’t initiate all your conversations. Give your boyfriend a chance to call you first sometimes, too.
If you’re really tempted to call or text but you know it’s a bad time, turn off your phone, or go somewhere and leave your phone at home.
2-2. Limit contacting him on social media.
If your boyfriend is really busy, he may not have time to watch the adorable baby video you tagged him in, or to check out the list of artists for a local concert. Ask him what's a happy medium for social media activity and stick to it. Numerous Facebook and Instagram messages can distract him from school or work.
2-3. Don’t assume something is wrong if you don’t hear from him.
There are all kinds of reasons your boyfriend might not call or text you back. Maybe he forgot to take his phone off silent mode after class, or maybe he got held up by something at work. Don’t panic or assume he’s being passive-aggressive with you – everything is probably fine.
Whatever you do, don’t send him a barrage of texts or calls. He’ll get back to you when he can. Find a way to distract yourself in the meantime.
However, if you don’t hear back from him within a week, it’s probably time to check on him to make sure everything’s ok.
2-4. Respect your boyfriend’s free time.
Be easygoing and flexible, and don’t try to monopolize your boyfriend’s free time. His family and other friends are important to him, and he needs to spend time with them sometimes. He may also need regular time alone to recharge.
2-5. Determine if you are compatible.
If your boyfriend never seems to make time for you, you may want to decide if that's the kind of relationship you were looking for. Some partners aren't simply cut out to be together. You might prefer a relationship in which your partner is more available to you--and that's not what you're getting with a boyfriend who's always busy.
Before you make a decision, you might first talk to him about your needs. You might say something like, "I really want to spend more time with you on the weekends, but your schedule is always jam-packed. Us not spending time together is really bothering me. Will it always be like this?"
If your boyfriend tries to make changes to better accommodate you in his schedule, then you might give the relationship another shot.
You might also look for other signs of incompatibility, like different values and beliefs.
2-6. Reassess the relationship.
If you suspect that your boyfriend is using being busy as an excuse to push you away, he’s probably not the right person for you. He might be married to his job or goals, and unless you have a similar mindset, you’ll probably end up feeling unloved and neglected.
Sometimes people avoid their significant other because they don’t know how to break up. If you think this is what your boyfriend is doing, don’t drag things out. Be the more mature person and call it quits.
3. Keeping Yourself Busy
3-1. Focus on your responsibilities.
Your boyfriend has priorities, and there’s no reason you shouldn’t have some, too. Keep yourself busy doing things you need to do. If you feel like you don’t have much to do, set some new goals or work on an area of your life that needs improvement.
For example, you can put extra effort into your work or studying, spend more time with your family, or catch up on chores around the house.
3-2. Pick up some new hobbies.
Your boyfriend shouldn’t be the only source of fun in your life. Fill your time with things you enjoy, and if you don’t have many hobbies, go get some. Besides being happier, you’ll also be more attractive and interesting when you have a life outside your relationship.
For instance, you could start working out, learn a new language, write a novel, or pick up a craft.
Try visiting https://www.meetup.com, a platform that connects you to others in your area who also want to try new activities.
3-3. Spend time with people who take your mind off your relationship.
Make time to see your friends regularly, and don’t just talk about your boyfriend with them. Do things related to your shared interests, like going to concerts, shopping, or watching movies. Spend less time with friends who are needy towards their own boyfriends, since their behavior may influence you.
3-4. Respect your own time.
Your plans, goals, and friendships are just as important as your boyfriend’s, so don’t just drop everything the second he wants to see you. Make sure he respects your time as much as you respect his.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Working with His Schedule\\n1-1. Ask your boyfriend about his schedule.\\nFind out when your boyfriend is free and when he needs to be left alone to get things done. Learn what hours he works, when he’s at school, and what times he goes to sports practice or works on his hobbies. \\nTry to schedule daily phone calls or texts. Everyone can make some time in their day to reach out to the people they care about. If your boyfriend can’t do this, it may be a sign that he lacks interest.\\nYou might want to make a copy of your boyfriend’s schedule so you won’t forget it. If he uses an online scheduling tool like Google Calendar, ask him to give you access to it.\\n1-2. Talk with your boyfriend about when you should call and visit.\\nDon’t just guess when you should call or visit your boyfriend – discuss it ahead of time so you’ll know for sure. Ask him when he prefers to talk on the phone, and see whether he has any downtime during the day when you can come say hello.\\nFor instance, maybe he’s free to have lunch with you once a week, or maybe he can talk on the phone with you when he gets out of class at 4 PM.\\n1-3. Find creative ways to spend time together.\\nIf your boyfriend is too busy to go on long dates with you every week, look for other reasons to get together. For instance, you could help him with yard work or go to the gym together in the mornings.\\nYou can also join him for activities he’s already involved in. If he takes a cooking class on Monday nights, ask him if you can come, too.\\n1-4. Make the most of your visits and calls.\\nIf you can’t see your boyfriend often, focus on making your talks and visits fun and memorable when you do get together. Plan ahead, even if that just means renting a movie and cooking a nice dinner. If you’re worried you’ll forget to tell him things, write them down so you’ll have plenty to talk about next time you see each other.\\n2. Avoiding Needy Behavior\\n2-1. Resist the temptation to call too frequently.\\nIf you know your boyfriend is busy, don’t call or text him, even if you miss him. If you interrupt him too often, you’ll seem clingy and he’ll get annoyed. Stick to the times you agreed on for talking and hanging out together.\\nDon’t initiate all your conversations. Give your boyfriend a chance to call you first sometimes, too.\\nIf you’re really tempted to call or text but you know it’s a bad time, turn off your phone, or go somewhere and leave your phone at home.\\n2-2. Limit contacting him on social media.\\nIf your boyfriend is really busy, he may not have time to watch the adorable baby video you tagged him in, or to check out the list of artists for a local concert. Ask him what's a happy medium for social media activity and stick to it. Numerous Facebook and Instagram messages can distract him from school or work.\\n2-3. Don’t assume something is wrong if you don’t hear from him.\\nThere are all kinds of reasons your boyfriend might not call or text you back. Maybe he forgot to take his phone off silent mode after class, or maybe he got held up by something at work. Don’t panic or assume he’s being passive-aggressive with you – everything is probably fine.\\nWhatever you do, don’t send him a barrage of texts or calls. He’ll get back to you when he can. Find a way to distract yourself in the meantime.\\nHowever, if you don’t hear back from him within a week, it’s probably time to check on him to make sure everything’s ok.\\n2-4. Respect your boyfriend’s free time.\\nBe easygoing and flexible, and don’t try to monopolize your boyfriend’s free time. His family and other friends are important to him, and he needs to spend time with them sometimes. He may also need regular time alone to recharge.\\n2-5. Determine if you are compatible.\\nIf your boyfriend never seems to make time for you, you may want to decide if that's the kind of relationship you were looking for. Some partners aren't simply cut out to be together. You might prefer a relationship in which your partner is more available to you--and that's not what you're getting with a boyfriend who's always busy.\\nBefore you make a decision, you might first talk to him about your needs. You might say something like, \\\"I really want to spend more time with you on the weekends, but your schedule is always jam-packed. Us not spending time together is really bothering me. Will it always be like this?\\\"\\nIf your boyfriend tries to make changes to better accommodate you in his schedule, then you might give the relationship another shot.\\nYou might also look for other signs of incompatibility, like different values and beliefs.\\n2-6. Reassess the relationship.\\nIf you suspect that your boyfriend is using being busy as an excuse to push you away, he’s probably not the right person for you. He might be married to his job or goals, and unless you have a similar mindset, you’ll probably end up feeling unloved and neglected.\\nSometimes people avoid their significant other because they don’t know how to break up. If you think this is what your boyfriend is doing, don’t drag things out. Be the more mature person and call it quits.\\n3. Keeping Yourself Busy\\n3-1. Focus on your responsibilities.\\nYour boyfriend has priorities, and there’s no reason you shouldn’t have some, too. Keep yourself busy doing things you need to do. If you feel like you don’t have much to do, set some new goals or work on an area of your life that needs improvement.\\nFor example, you can put extra effort into your work or studying, spend more time with your family, or catch up on chores around the house.\\n3-2. Pick up some new hobbies.\\nYour boyfriend shouldn’t be the only source of fun in your life. Fill your time with things you enjoy, and if you don’t have many hobbies, go get some. Besides being happier, you’ll also be more attractive and interesting when you have a life outside your relationship.\\nFor instance, you could start working out, learn a new language, write a novel, or pick up a craft.\\nTry visiting https://www.meetup.com, a platform that connects you to others in your area who also want to try new activities.\\n3-3. Spend time with people who take your mind off your relationship.\\nMake time to see your friends regularly, and don’t just talk about your boyfriend with them. Do things related to your shared interests, like going to concerts, shopping, or watching movies. Spend less time with friends who are needy towards their own boyfriends, since their behavior may influence you.\\n3-4. Respect your own time.\\nYour plans, goals, and friendships are just as important as your boyfriend’s, so don’t just drop everything the second he wants to see you. Make sure he respects your time as much as you respect his.\\n\", \"简要回答\": \"Do you wish your boyfriend had more time to spend with you? If your beau always seems to be busy with work, school, or other obligations, it can put a strain on your relationship, especially if you tend to call or visit him at inopportune times. Mismatched schedules don’t have to spell the end of your relationship, though. Keep your relationship strong and avoid annoying your boyfriend by communicating about your schedules, not acting clingy, and keeping yourself busy, too.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Working with His Schedule\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask your boyfriend about his schedule.\", \"描述\": \"Find out when your boyfriend is free and when he needs to be left alone to get things done. Learn what hours he works, when he’s at school, and what times he goes to sports practice or works on his hobbies. \\nTry to schedule daily phone calls or texts. Everyone can make some time in their day to reach out to the people they care about. If your boyfriend can’t do this, it may be a sign that he lacks interest.\\nYou might want to make a copy of your boyfriend’s schedule so you won’t forget it. If he uses an online scheduling tool like Google Calendar, ask him to give you access to it.\"}, {\"编号\": 2, \"标题\": \"Talk with your boyfriend about when you should call and visit.\", \"描述\": \"Don’t just guess when you should call or visit your boyfriend – discuss it ahead of time so you’ll know for sure. Ask him when he prefers to talk on the phone, and see whether he has any downtime during the day when you can come say hello.\\nFor instance, maybe he’s free to have lunch with you once a week, or maybe he can talk on the phone with you when he gets out of class at 4 PM.\"}, {\"编号\": 3, \"标题\": \"Find creative ways to spend time together.\", \"描述\": \"If your boyfriend is too busy to go on long dates with you every week, look for other reasons to get together. For instance, you could help him with yard work or go to the gym together in the mornings.\\nYou can also join him for activities he’s already involved in. If he takes a cooking class on Monday nights, ask him if you can come, too.\"}, {\"编号\": 4, \"标题\": \"Make the most of your visits and calls.\", \"描述\": \"If you can’t see your boyfriend often, focus on making your talks and visits fun and memorable when you do get together. Plan ahead, even if that just means renting a movie and cooking a nice dinner. If you’re worried you’ll forget to tell him things, write them down so you’ll have plenty to talk about next time you see each other.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Needy Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Resist the temptation to call too frequently.\", \"描述\": \"If you know your boyfriend is busy, don’t call or text him, even if you miss him. If you interrupt him too often, you’ll seem clingy and he’ll get annoyed. Stick to the times you agreed on for talking and hanging out together.\\nDon’t initiate all your conversations. Give your boyfriend a chance to call you first sometimes, too.\\nIf you’re really tempted to call or text but you know it’s a bad time, turn off your phone, or go somewhere and leave your phone at home.\"}, {\"编号\": 2, \"标题\": \"Limit contacting him on social media.\", \"描述\": \"If your boyfriend is really busy, he may not have time to watch the adorable baby video you tagged him in, or to check out the list of artists for a local concert. Ask him what's a happy medium for social media activity and stick to it. Numerous Facebook and Instagram messages can distract him from school or work.\"}, {\"编号\": 3, \"标题\": \"Don’t assume something is wrong if you don’t hear from him.\", \"描述\": \"There are all kinds of reasons your boyfriend might not call or text you back. Maybe he forgot to take his phone off silent mode after class, or maybe he got held up by something at work. Don’t panic or assume he’s being passive-aggressive with you – everything is probably fine.\\nWhatever you do, don’t send him a barrage of texts or calls. He’ll get back to you when he can. Find a way to distract yourself in the meantime.\\nHowever, if you don’t hear back from him within a week, it’s probably time to check on him to make sure everything’s ok.\"}, {\"编号\": 4, \"标题\": \"Respect your boyfriend’s free time.\", \"描述\": \"Be easygoing and flexible, and don’t try to monopolize your boyfriend’s free time. His family and other friends are important to him, and he needs to spend time with them sometimes. He may also need regular time alone to recharge.\"}, {\"编号\": 5, \"标题\": \"Determine if you are compatible.\", \"描述\": \"If your boyfriend never seems to make time for you, you may want to decide if that's the kind of relationship you were looking for. Some partners aren't simply cut out to be together. You might prefer a relationship in which your partner is more available to you--and that's not what you're getting with a boyfriend who's always busy.\\nBefore you make a decision, you might first talk to him about your needs. You might say something like, \\\"I really want to spend more time with you on the weekends, but your schedule is always jam-packed. Us not spending time together is really bothering me. Will it always be like this?\\\"\\nIf your boyfriend tries to make changes to better accommodate you in his schedule, then you might give the relationship another shot.\\nYou might also look for other signs of incompatibility, like different values and beliefs.\"}, {\"编号\": 6, \"标题\": \"Reassess the relationship.\", \"描述\": \"If you suspect that your boyfriend is using being busy as an excuse to push you away, he’s probably not the right person for you. He might be married to his job or goals, and unless you have a similar mindset, you’ll probably end up feeling unloved and neglected.\\nSometimes people avoid their significant other because they don’t know how to break up. If you think this is what your boyfriend is doing, don’t drag things out. Be the more mature person and call it quits.\"}]}, {\"编号\": 3, \"标题\": \"Keeping Yourself Busy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on your responsibilities.\", \"描述\": \"Your boyfriend has priorities, and there’s no reason you shouldn’t have some, too. Keep yourself busy doing things you need to do. If you feel like you don’t have much to do, set some new goals or work on an area of your life that needs improvement.\\nFor example, you can put extra effort into your work or studying, spend more time with your family, or catch up on chores around the house.\"}, {\"编号\": 2, \"标题\": \"Pick up some new hobbies.\", \"描述\": \"Your boyfriend shouldn’t be the only source of fun in your life. Fill your time with things you enjoy, and if you don’t have many hobbies, go get some. Besides being happier, you’ll also be more attractive and interesting when you have a life outside your relationship.\\nFor instance, you could start working out, learn a new language, write a novel, or pick up a craft.\\nTry visiting https://www.meetup.com, a platform that connects you to others in your area who also want to try new activities.\"}, {\"编号\": 3, \"标题\": \"Spend time with people who take your mind off your relationship.\", \"描述\": \"Make time to see your friends regularly, and don’t just talk about your boyfriend with them. Do things related to your shared interests, like going to concerts, shopping, or watching movies. Spend less time with friends who are needy towards their own boyfriends, since their behavior may influence you.\"}, {\"编号\": 4, \"标题\": \"Respect your own time.\", \"描述\": \"Your plans, goals, and friendships are just as important as your boyfriend’s, so don’t just drop everything the second he wants to see you. Make sure he respects your time as much as you respect his.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,948 | How to Avoid Bruises from Injections | 1. What to Avoid Before an Injection
1-1. Stop taking medications that affect your blood 2 weeks before and after your injection.
Write a list of all the different medications you take on a regular basis. A variety of different medicines, like aspirin, ibuprofen, and naproxen, as well as certain cardiovascular medicines, can raise your risk of bruising after an injection. Talk to your doctor and see which medications may put you at risk, and ask if it’s safe to go off them for a couple of weeks to prevent bruising from your injection.
Always talk to a medical professional before you stop taking any kind of prescription medicine. Don’t stop taking a prescription drug unless you have your doctor’s express permission.
1-2. Ditch supplements that raise your risk of bruising 3–5 days before the injection.
Fish oil, flaxseed oil, cod liver oil, ginger, garlic, St. John’s Wort, melatonin, valerian, niacin, turmeric, and cayenne can all make bruising worse. If possible, stop taking these supplements for 2 weeks before and after your injection.
1-3. Limit eating foods that have aspirin-like properties.
A lot of fresh foods may raise your risk of bruising, which isn’t ideal before an injection. While you don’t have to cut these foods out of your diet completely, you may want to go easy in the days beforehand.
Some common produce offenders are avocados, apples, apricots, cucumbers, grapefruit, grapes, melons, oranges, peaches, plums, raspberries, and more.
Shellfish, soybeans, wheat germ oil, sunflower seeds, flaxseed, fish, and root beer could also make bruising worse.
1-4. Don’t drink alcohol 5–7 days before you plan on getting an injection.
Alcohol can definitely raise your risk of bruising, especially if you drink right before the procedure. Instead, pass on any alcohol the night before your injection, as well as the night after.
Alcohol functions as a blood thinner, and slows your blood’s ability to clot properly.
2. Injection Aftercare
2-1. Cool off the injection area with ice right after the procedure.
Grab a cold compress or ice pack and place it on top of the injection site. Always keep your cold pack wrapped in a towel, so you don’t hurt your skin. Only use it in 15-20 minute increments, which will prevent any long-term damage.
This is best to do in the first 8 hours after your injection.
2-2. Take Arnica or bromelain supplements.
Talk to your doctor about trying special supplements like Arnica and bromelain, which are known to help with bruising. Take Arnica pills 4 days before your injection, and 4 days afterward, as well. Similarly, you can take bromelain pills 3 days before the injection and 1 week afterward.
Check the label for specific dosage instructions or talk to a medical professional for guidance.
Fresh pineapple is also high in bromelain. Snack on some slices as you recover!
2-3. Spread bromelain or Arnica gel over the injection area.
Shop online or in your local pharmacy to find bromelain or Arnica gel. While there’s not a ton of medical research on this, some studies show that bromelain or Arnica is useful after an injection. Coat the injection site completely with ointment, following the instructions on the bottle or container as you go.
High doses of vitamin K may also help with bruising.
Eating kale and spinach can reduce bruising, swelling, and inflammation as well.
3. Injection Best Practices
3-1. Use a small-gauge needle.
If you’re getting a cosmetic procedure, talk to your doctor about the type of needle they’ll be using for your injection. Typically, wider types, like cannula needles, are more likely to cause bruising. Ask the doctor if they can possibly use smaller needles for your procedure, like 30-gauge. There’s no guarantee that they’ll honor your preferences, but it’s worth an ask. If you’re injecting yourself for a personal health condition, like diabetes, use an insulin pen designed specifically for diabetics.
Vaccine needles tend to be very small, and are somewhere between 22-25 gauge.
3-2. Insert the needle at the correct angle for the injection.
If you're giving yourself an injection, doing it correctly can minimize bruising. If the needle’s going straight into the muscle, hold it at a 90-degree angle away from your skin. If the needle is going just under the skin (subcutaneous), hold it at a 45-degree angle.
Talk to your doctor if you have any questions about how your injection procedure will work. As a medical professional, you can trust that they’ll be operating the needle safely.
3-3. Lay back and relax in your seat if you’re getting a cosmetic treatment.
Certain treatments, like fillers and cosmetic enhancements, are best injected when you’re sitting in a reclined seat. Check that your seat is reclined at about a 30-degree angle, which can help prevent bruising.
A medical professional will likely have the seat set at the right angle, but it doesn’t hurt to check.
Tips
Stay out of the sun until the injection area isn’t swollen.[18]
X
Research source
According to some studies, using ice before an injection will reduce the pain, but it won’t make a significant difference regarding bruising.[19]
X
Research source
Think about your favorite foods right after the injection happens. When you think about food, the psychological impact can cause your skin vessels to constrict, which may reduce bruising.[20]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source
Warnings
Don’t rub the injection site. This can cause the medication or treatment to spread or be absorbed a lot more quickly than it’s supposed to be.[21]
X
Research source
Don't exercise at least 2 days after treatment, as the capillaries damaged during your injection need rest in order to heal properly. If possible, keep your heart related below 100 beats per minute so your body can heal.[22]
X
Research source
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. What to Avoid Before an Injection\\n1-1. Stop taking medications that affect your blood 2 weeks before and after your injection.\\nWrite a list of all the different medications you take on a regular basis. A variety of different medicines, like aspirin, ibuprofen, and naproxen, as well as certain cardiovascular medicines, can raise your risk of bruising after an injection. Talk to your doctor and see which medications may put you at risk, and ask if it’s safe to go off them for a couple of weeks to prevent bruising from your injection.\\nAlways talk to a medical professional before you stop taking any kind of prescription medicine. Don’t stop taking a prescription drug unless you have your doctor’s express permission.\\n1-2. Ditch supplements that raise your risk of bruising 3–5 days before the injection.\\nFish oil, flaxseed oil, cod liver oil, ginger, garlic, St. John’s Wort, melatonin, valerian, niacin, turmeric, and cayenne can all make bruising worse. If possible, stop taking these supplements for 2 weeks before and after your injection.\\n1-3. Limit eating foods that have aspirin-like properties.\\nA lot of fresh foods may raise your risk of bruising, which isn’t ideal before an injection. While you don’t have to cut these foods out of your diet completely, you may want to go easy in the days beforehand.\\nSome common produce offenders are avocados, apples, apricots, cucumbers, grapefruit, grapes, melons, oranges, peaches, plums, raspberries, and more.\\nShellfish, soybeans, wheat germ oil, sunflower seeds, flaxseed, fish, and root beer could also make bruising worse.\\n1-4. Don’t drink alcohol 5–7 days before you plan on getting an injection.\\nAlcohol can definitely raise your risk of bruising, especially if you drink right before the procedure. Instead, pass on any alcohol the night before your injection, as well as the night after.\\nAlcohol functions as a blood thinner, and slows your blood’s ability to clot properly.\\n2. Injection Aftercare\\n2-1. Cool off the injection area with ice right after the procedure.\\nGrab a cold compress or ice pack and place it on top of the injection site. Always keep your cold pack wrapped in a towel, so you don’t hurt your skin. Only use it in 15-20 minute increments, which will prevent any long-term damage.\\nThis is best to do in the first 8 hours after your injection.\\n2-2. Take Arnica or bromelain supplements.\\nTalk to your doctor about trying special supplements like Arnica and bromelain, which are known to help with bruising. Take Arnica pills 4 days before your injection, and 4 days afterward, as well. Similarly, you can take bromelain pills 3 days before the injection and 1 week afterward.\\nCheck the label for specific dosage instructions or talk to a medical professional for guidance.\\nFresh pineapple is also high in bromelain. Snack on some slices as you recover!\\n2-3. Spread bromelain or Arnica gel over the injection area.\\nShop online or in your local pharmacy to find bromelain or Arnica gel. While there’s not a ton of medical research on this, some studies show that bromelain or Arnica is useful after an injection. Coat the injection site completely with ointment, following the instructions on the bottle or container as you go.\\nHigh doses of vitamin K may also help with bruising.\\nEating kale and spinach can reduce bruising, swelling, and inflammation as well.\\n3. Injection Best Practices\\n3-1. Use a small-gauge needle.\\nIf you’re getting a cosmetic procedure, talk to your doctor about the type of needle they’ll be using for your injection. Typically, wider types, like cannula needles, are more likely to cause bruising. Ask the doctor if they can possibly use smaller needles for your procedure, like 30-gauge. There’s no guarantee that they’ll honor your preferences, but it’s worth an ask. If you’re injecting yourself for a personal health condition, like diabetes, use an insulin pen designed specifically for diabetics.\\nVaccine needles tend to be very small, and are somewhere between 22-25 gauge.\\n3-2. Insert the needle at the correct angle for the injection.\\nIf you're giving yourself an injection, doing it correctly can minimize bruising. If the needle’s going straight into the muscle, hold it at a 90-degree angle away from your skin. If the needle is going just under the skin (subcutaneous), hold it at a 45-degree angle.\\nTalk to your doctor if you have any questions about how your injection procedure will work. As a medical professional, you can trust that they’ll be operating the needle safely.\\n3-3. Lay back and relax in your seat if you’re getting a cosmetic treatment.\\nCertain treatments, like fillers and cosmetic enhancements, are best injected when you’re sitting in a reclined seat. Check that your seat is reclined at about a 30-degree angle, which can help prevent bruising.\\nA medical professional will likely have the seat set at the right angle, but it doesn’t hurt to check.\\nTips\\nStay out of the sun until the injection area isn’t swollen.[18]\\nX\\nResearch source\\nAccording to some studies, using ice before an injection will reduce the pain, but it won’t make a significant difference regarding bruising.[19]\\nX\\nResearch source\\nThink about your favorite foods right after the injection happens. When you think about food, the psychological impact can cause your skin vessels to constrict, which may reduce bruising.[20]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\nWarnings\\nDon’t rub the injection site. This can cause the medication or treatment to spread or be absorbed a lot more quickly than it’s supposed to be.[21]\\nX\\nResearch source\\nDon't exercise at least 2 days after treatment, as the capillaries damaged during your injection need rest in order to heal properly. If possible, keep your heart related below 100 beats per minute so your body can heal.[22]\\nX\\nResearch source\\n\", \"简要回答\": \"Injections are no fun, especially if they leave you with a nasty bruise for days afterward. Bruises can form when blood leaks out of a blood vessel, creating a distinct blue or purple patch on the skin. Bruises may be par for the course with injections, but there are few ways you can potentially dial back this annoying side effect. If you’re getting occasional injections, like for cosmetic treatments or vaccines, you may be able to avoid bruising by preparing in the days and weeks ahead. If you’re getting any kind of injection, you can get relief through special treatment options, or by taking some precautions with needles used in your procedure.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"What to Avoid Before an Injection\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stop taking medications that affect your blood 2 weeks before and after your injection.\", \"描述\": \"Write a list of all the different medications you take on a regular basis. A variety of different medicines, like aspirin, ibuprofen, and naproxen, as well as certain cardiovascular medicines, can raise your risk of bruising after an injection. Talk to your doctor and see which medications may put you at risk, and ask if it’s safe to go off them for a couple of weeks to prevent bruising from your injection.\\nAlways talk to a medical professional before you stop taking any kind of prescription medicine. Don’t stop taking a prescription drug unless you have your doctor’s express permission.\"}, {\"编号\": 2, \"标题\": \"Ditch supplements that raise your risk of bruising 3–5 days before the injection.\", \"描述\": \"Fish oil, flaxseed oil, cod liver oil, ginger, garlic, St. John’s Wort, melatonin, valerian, niacin, turmeric, and cayenne can all make bruising worse. If possible, stop taking these supplements for 2 weeks before and after your injection.\"}, {\"编号\": 3, \"标题\": \"Limit eating foods that have aspirin-like properties.\", \"描述\": \"A lot of fresh foods may raise your risk of bruising, which isn’t ideal before an injection. While you don’t have to cut these foods out of your diet completely, you may want to go easy in the days beforehand.\\nSome common produce offenders are avocados, apples, apricots, cucumbers, grapefruit, grapes, melons, oranges, peaches, plums, raspberries, and more.\\nShellfish, soybeans, wheat germ oil, sunflower seeds, flaxseed, fish, and root beer could also make bruising worse.\"}, {\"编号\": 4, \"标题\": \"Don’t drink alcohol 5–7 days before you plan on getting an injection.\", \"描述\": \"Alcohol can definitely raise your risk of bruising, especially if you drink right before the procedure. Instead, pass on any alcohol the night before your injection, as well as the night after.\\nAlcohol functions as a blood thinner, and slows your blood’s ability to clot properly.\"}]}, {\"编号\": 2, \"标题\": \"Injection Aftercare\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cool off the injection area with ice right after the procedure.\", \"描述\": \"Grab a cold compress or ice pack and place it on top of the injection site. Always keep your cold pack wrapped in a towel, so you don’t hurt your skin. Only use it in 15-20 minute increments, which will prevent any long-term damage.\\nThis is best to do in the first 8 hours after your injection.\"}, {\"编号\": 2, \"标题\": \"Take Arnica or bromelain supplements.\", \"描述\": \"Talk to your doctor about trying special supplements like Arnica and bromelain, which are known to help with bruising. Take Arnica pills 4 days before your injection, and 4 days afterward, as well. Similarly, you can take bromelain pills 3 days before the injection and 1 week afterward.\\nCheck the label for specific dosage instructions or talk to a medical professional for guidance.\\nFresh pineapple is also high in bromelain. Snack on some slices as you recover!\"}, {\"编号\": 3, \"标题\": \"Spread bromelain or Arnica gel over the injection area.\", \"描述\": \"Shop online or in your local pharmacy to find bromelain or Arnica gel. While there’s not a ton of medical research on this, some studies show that bromelain or Arnica is useful after an injection. Coat the injection site completely with ointment, following the instructions on the bottle or container as you go.\\nHigh doses of vitamin K may also help with bruising.\\nEating kale and spinach can reduce bruising, swelling, and inflammation as well.\"}]}, {\"编号\": 3, \"标题\": \"Injection Best Practices\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a small-gauge needle.\", \"描述\": \"If you’re getting a cosmetic procedure, talk to your doctor about the type of needle they’ll be using for your injection. Typically, wider types, like cannula needles, are more likely to cause bruising. Ask the doctor if they can possibly use smaller needles for your procedure, like 30-gauge. There’s no guarantee that they’ll honor your preferences, but it’s worth an ask. If you’re injecting yourself for a personal health condition, like diabetes, use an insulin pen designed specifically for diabetics.\\nVaccine needles tend to be very small, and are somewhere between 22-25 gauge.\"}, {\"编号\": 2, \"标题\": \"Insert the needle at the correct angle for the injection.\", \"描述\": \"If you're giving yourself an injection, doing it correctly can minimize bruising. If the needle’s going straight into the muscle, hold it at a 90-degree angle away from your skin. If the needle is going just under the skin (subcutaneous), hold it at a 45-degree angle.\\nTalk to your doctor if you have any questions about how your injection procedure will work. As a medical professional, you can trust that they’ll be operating the needle safely.\"}, {\"编号\": 3, \"标题\": \"Lay back and relax in your seat if you’re getting a cosmetic treatment.\", \"描述\": \"Certain treatments, like fillers and cosmetic enhancements, are best injected when you’re sitting in a reclined seat. Check that your seat is reclined at about a 30-degree angle, which can help prevent bruising.\\nA medical professional will likely have the seat set at the right angle, but it doesn’t hurt to check.\"}], \"小提示\": [\"Stay out of the sun until the injection area isn’t swollen.[18]\\nX\\nResearch source\\n\", \"According to some studies, using ice before an injection will reduce the pain, but it won’t make a significant difference regarding bruising.[19]\\nX\\nResearch source\\n\", \"Think about your favorite foods right after the injection happens. When you think about food, the psychological impact can cause your skin vessels to constrict, which may reduce bruising.[20]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\n\"], \"注意事项\": [\"Don’t rub the injection site. This can cause the medication or treatment to spread or be absorbed a lot more quickly than it’s supposed to be.[21]\\nX\\nResearch source\\n\", \"Don't exercise at least 2 days after treatment, as the capillaries damaged during your injection need rest in order to heal properly. If possible, keep your heart related below 100 beats per minute so your body can heal.[22]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
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2,949 | How to Avoid Bullies | 1. Dealing with Bullies in Person
1-1. Steer clear of the places your bully likes to go whenever possible.
Take note of where you see your bully, then track the places they typically go. If you can, avoid these places so you’re less likely to see your bully. However, don’t let them keep you from going places you enjoy.
For instance, you might notice that your bully likes to hang out in at the front entrance to your school. You might take the back entrance instead.
Similarly, you might notice that your bully is always in the break room at work. You might spend your breaks somewhere else.
However, if your bully likes to hang out in the band hall but you’re also in band, don’t let them keep you from doing what you love!
1-2. Identify the bullying hotspots in your school and don't go alone.
Most schools have areas where bullying tends to occur. Often, these are areas that are hard for adults to supervise. Pay attention to these areas at your school, then try not to go there alone. Here are some common hotspots:
Student bathrooms
The locker room
The school bus
Hallways that aren’t well-supervised
The lunchroom
The playground
1-3. Travel with a buddy so that the bully won’t mess with you.
Bullies are less likely to bother you when you aren’t alone, so use the buddy system to keep your bullies away. Walk with a friend when you know your bully might be around.
If none of your friends are around, look for someone else who’s not part of the bully’s group. Then, try to hang around them. Start up a conversation with a simple question like, “What do you think of the new science teacher?” or “What did you think of the last pep rally?”
The more people you have around you, the less likely a bully is to mess with you. Try to hang out with a group as often as you can.
1-4. Stand up straight, hold your head high, and walk away from the bully.
The bully wants you to feel bad, so they’ll be less likely to bother you if you look confident. Act like you’re confident by keeping your back straight, rolling your shoulders back, and looking straight forward. Then, walk swiftly away.
It’s okay if you feel nervous and scared on the inside! You can still make your bully think that you’re confident.
1-5. Don’t react when your bully insults you.
Since your bully is trying to make you feel bad, they’re hoping that you will react to what they say. Try to pretend like you don’t hear what they’re saying. As another option, laugh off what they say.
If you feel like you need to say something, make it a classy comeback. You might say, “Are you finished?” “Why are you talking to me?” or “You seem to think I care what you think.”
It’s hard not to get upset when someone is bullying you. To help you stay calm, count to 100, picture yourself doing something fun, or think of your favorite scene in a comedy film. Alternatively, try taking deep breaths. Focusing on your breathing can help you stay in tune with your body and calm down. If you’re still feeling upset later, talk to a trusted friend or write down your feelings so they don’t build up.
1-6. Talk to a trusted adult or your supervisor about the bullying.
You might feel worried that no one will listen to you, but help is available. You don’t deserve to be bullied! If you're a child or teen, tell an adult that you trust, like your parent, guardian, favorite teacher, or counselor. If you're an adult, talk to your supervisor or human resources manager. Then, ask them to help you deal with the bully.
Say, “Every day Myka waits for me in the bathroom between classes. When he sees me, he calls me names, makes fun of my looks, and spits at me. Will you help me figure out what to do?”
You might also say, "When Kevin gets stressed, he comes into my office and yells at me for no reason. It's really affecting my work output, and it's making me afraid to come to work. How can we resolve this issue?"
2. Coping with Cyber Bullies
2-1. Recognize cyber bullying as digital harassment and threats.
Cyber bullies may use text messages, online messages, social media, and emails to hurt or humiliate you. You might know the person who's doing it, or they might use a fake profile. Notice if you're receiving messages or seeing online posts that make you feel embarrassed or afraid. It's possible that you're being cyber bullied.
For instance, you might receive a message that says, "No one likes you." This is cyber bullying, and it's wrong. Additionally, don't believe the message because it's not true.
2-2. Tell someone you trust that you’re experiencing cyber bullying.
You probably don’t want anyone knowing what’s happening, but it’s important that you tell someone. Explain what’s going on and show the person the posts. Then, ask them to help you stop the bullying.
Talk to your parent, guardian, older sibling, grandparent, teacher, school counselor, principal, supervisor, or human resource manager.
Say, “Some kids from school created fake social media accounts and are sending me horrible messages. I don’t know what to do, and I need help.”
You might also say, "Someone is sending harassing emails to my work email, and they have inside information that's only available to employees. Is it possible to track down the sender?"
2-3. Block accounts
When you receive a message or see a mean post, immediately block that account. This makes it harder for the bullies to get to you.
Some bullies will create a new account so they can keep bullying you. If this happens, block those accounts, as well.
If you are receiving harmful and unkind comments on your posts and videos, consider disabling the comments on your individual posts to stop the harassment.
If you’re worried about losing evidence of the bullying, ask a trusted friend to take screenshots of the posts and comments they see from their account. For instance, if kids from school are posting about you, your friend can screenshot their comments.
2-4. Don’t respond to any messages you receive.
It hurts a lot to receive mean messages from someone, so it’s understandable that you’d want to respond. However, doing so will only make the situation worse because the bully will keep sending messages. Instead, refuse to talk to someone who’s going to be mean to you.
It may help to write your response on a piece of paper and then tear it up. Alternatively, tell a friend or family member how you feel.
2-5. Screenshot
Save the screenshots to a file or flash drive so you can use them as evidence of the bullying. However, don’t look at them again after you put them in the folder. Instead, try to put the comments out of your mind.
Consider giving your parent or guardian the flash drive so they can hold onto it for you. This way you won’t be tempted to look at it when you’re feeling down.
2-6. Be careful about what you post and share with friends.
While it’s totally unfair, your personal photos, posts, and private messages can be used to bully you. This isn’t your fault at all! At the same time, you can protect yourself by being careful with what you send and post.
For instance, avoid sending revealing photos of yourself.
2-7. Avoid seeking revenge because it hurts you in the long-run.
When someone hurts you, it’s totally normal to want revenge. However, focusing on revenge distracts you from your own happiness. Additionally, it can actually get you in trouble for cyber bullying. Instead, remind yourself that the best revenge is being happy!
You can’t control how other people act, but you can control how you react to them. Instead of reacting with anger, react by taking care of yourself.
2-8. Focus your attention on making your real life awesome.
If you’re dealing with cyber bullies, the best way to avoid them is to stay offline. Instead of spending time on your phone or computer, engage in hobbies and activities that you enjoy. Try the following:
Learn to play an instrument.
Take an afternoon art class.
Start a role playing game with your friends.
Join a sports team.
Enroll in a dance class.
Get a pet.
Read books.
3. Building Yourself Up
3-1. Recognize that bullying is never your fault.
You might feel like you did something to attract the bully’s attention, and that’s totally normal. However, it’s not your fault that this is happening. Remember that the bully made a choice to hurt you, so it’s all their fault.
Tell yourself, “This is about them, not me.”
3-2. Picture yourself as the victor and not the victim.
Bullying can make you feel like a victim, but that doesn’t mean you have to take on that identity. When you’re feeling upset, imagine yourself overcoming this situation. Visualize yourself being confident and standing up for your needs.
This might feel weird at first, but it will get easier over time.
3-3. Manage your stress
Bullying is a really stressful situation, so it’s important that you deal with these emotions. Choose stress relief activities that work for you, then include them in your daily routine. Here are some ideas to try:
Vent your feelings to a friend.
Soak in a hot bath.
Exercise for 30 minutes.
Write in a journal.
Make art.
Color in an adult coloring book.
3-4. Do what you enjoy instead of thinking about the bullies.
You deserve to be happy, so don’t let the bullies occupy all of your time. Do something you enjoy every day so you can create a life that you love. This can also help you overcome the bullying and build your confidence.
For instance, play sports, dance, make art, volunteer to help animals, play arcade games, go bowling, or hang out at a local coffee house.
3-5. Build friendships with people who share common interests.
Friends make a great support system, so make connections with people you have things in common with. To meet new people, join a club, go to school events, and hang out at popular places. Talk to the people you meet, then connect with them on social media. Soon, you’ll have a thriving friend group!
Keep up with your friends by messaging them every day.
Invite your friends to hang out. You can play games, watch a movie, or go out.
3-6. Talk to a counselor if you’re struggling to cope with bullying.
Dealing with a bully is really tough, and it’s normal to need extra help. Fortunately, a counselor or therapist can help you deal with negative feelings you might have because of your bully. Then, they’ll help you learn healthy ways to cope with your feelings and how to think differently. Talk to your parent or guardian about seeing a counselor.
If you can’t go to counseling, try talking to your school counselor.
Counseling may be covered by your insurance, so ask your parents to check your benefits.
Tips
Reply to them in an intelligent and confident manner.
Warnings
Try not to cry or be angry around the bully.
While it may be hard to resist, avoid seeking revenge on the bully. Be the bigger person.
| {
"create_time": "20230517 10:48:52",
"回答明细": "{\"回答\": \"1. Dealing with Bullies in Person\\n1-1. Steer clear of the places your bully likes to go whenever possible.\\nTake note of where you see your bully, then track the places they typically go. If you can, avoid these places so you’re less likely to see your bully. However, don’t let them keep you from going places you enjoy.\\nFor instance, you might notice that your bully likes to hang out in at the front entrance to your school. You might take the back entrance instead.\\nSimilarly, you might notice that your bully is always in the break room at work. You might spend your breaks somewhere else.\\nHowever, if your bully likes to hang out in the band hall but you’re also in band, don’t let them keep you from doing what you love!\\n1-2. Identify the bullying hotspots in your school and don't go alone.\\nMost schools have areas where bullying tends to occur. Often, these are areas that are hard for adults to supervise. Pay attention to these areas at your school, then try not to go there alone. Here are some common hotspots:\\nStudent bathrooms\\nThe locker room\\nThe school bus\\nHallways that aren’t well-supervised\\nThe lunchroom\\nThe playground\\n1-3. Travel with a buddy so that the bully won’t mess with you.\\nBullies are less likely to bother you when you aren’t alone, so use the buddy system to keep your bullies away. Walk with a friend when you know your bully might be around.\\nIf none of your friends are around, look for someone else who’s not part of the bully’s group. Then, try to hang around them. Start up a conversation with a simple question like, “What do you think of the new science teacher?” or “What did you think of the last pep rally?”\\nThe more people you have around you, the less likely a bully is to mess with you. Try to hang out with a group as often as you can.\\n1-4. Stand up straight, hold your head high, and walk away from the bully.\\nThe bully wants you to feel bad, so they’ll be less likely to bother you if you look confident. Act like you’re confident by keeping your back straight, rolling your shoulders back, and looking straight forward. Then, walk swiftly away.\\nIt’s okay if you feel nervous and scared on the inside! You can still make your bully think that you’re confident.\\n1-5. Don’t react when your bully insults you.\\nSince your bully is trying to make you feel bad, they’re hoping that you will react to what they say. Try to pretend like you don’t hear what they’re saying. As another option, laugh off what they say.\\nIf you feel like you need to say something, make it a classy comeback. You might say, “Are you finished?” “Why are you talking to me?” or “You seem to think I care what you think.”\\nIt’s hard not to get upset when someone is bullying you. To help you stay calm, count to 100, picture yourself doing something fun, or think of your favorite scene in a comedy film. Alternatively, try taking deep breaths. Focusing on your breathing can help you stay in tune with your body and calm down. If you’re still feeling upset later, talk to a trusted friend or write down your feelings so they don’t build up.\\n1-6. Talk to a trusted adult or your supervisor about the bullying.\\nYou might feel worried that no one will listen to you, but help is available. You don’t deserve to be bullied! If you're a child or teen, tell an adult that you trust, like your parent, guardian, favorite teacher, or counselor. If you're an adult, talk to your supervisor or human resources manager. Then, ask them to help you deal with the bully.\\nSay, “Every day Myka waits for me in the bathroom between classes. When he sees me, he calls me names, makes fun of my looks, and spits at me. Will you help me figure out what to do?”\\nYou might also say, \\\"When Kevin gets stressed, he comes into my office and yells at me for no reason. It's really affecting my work output, and it's making me afraid to come to work. How can we resolve this issue?\\\"\\n2. Coping with Cyber Bullies\\n2-1. Recognize cyber bullying as digital harassment and threats.\\nCyber bullies may use text messages, online messages, social media, and emails to hurt or humiliate you. You might know the person who's doing it, or they might use a fake profile. Notice if you're receiving messages or seeing online posts that make you feel embarrassed or afraid. It's possible that you're being cyber bullied.\\nFor instance, you might receive a message that says, \\\"No one likes you.\\\" This is cyber bullying, and it's wrong. Additionally, don't believe the message because it's not true.\\n2-2. Tell someone you trust that you’re experiencing cyber bullying.\\nYou probably don’t want anyone knowing what’s happening, but it’s important that you tell someone. Explain what’s going on and show the person the posts. Then, ask them to help you stop the bullying.\\nTalk to your parent, guardian, older sibling, grandparent, teacher, school counselor, principal, supervisor, or human resource manager.\\nSay, “Some kids from school created fake social media accounts and are sending me horrible messages. I don’t know what to do, and I need help.”\\nYou might also say, \\\"Someone is sending harassing emails to my work email, and they have inside information that's only available to employees. Is it possible to track down the sender?\\\"\\n2-3. Block accounts\\nWhen you receive a message or see a mean post, immediately block that account. This makes it harder for the bullies to get to you.\\nSome bullies will create a new account so they can keep bullying you. If this happens, block those accounts, as well.\\nIf you are receiving harmful and unkind comments on your posts and videos, consider disabling the comments on your individual posts to stop the harassment.\\nIf you’re worried about losing evidence of the bullying, ask a trusted friend to take screenshots of the posts and comments they see from their account. For instance, if kids from school are posting about you, your friend can screenshot their comments.\\n2-4. Don’t respond to any messages you receive.\\nIt hurts a lot to receive mean messages from someone, so it’s understandable that you’d want to respond. However, doing so will only make the situation worse because the bully will keep sending messages. Instead, refuse to talk to someone who’s going to be mean to you.\\nIt may help to write your response on a piece of paper and then tear it up. Alternatively, tell a friend or family member how you feel.\\n2-5. Screenshot\\nSave the screenshots to a file or flash drive so you can use them as evidence of the bullying. However, don’t look at them again after you put them in the folder. Instead, try to put the comments out of your mind.\\nConsider giving your parent or guardian the flash drive so they can hold onto it for you. This way you won’t be tempted to look at it when you’re feeling down.\\n2-6. Be careful about what you post and share with friends.\\nWhile it’s totally unfair, your personal photos, posts, and private messages can be used to bully you. This isn’t your fault at all! At the same time, you can protect yourself by being careful with what you send and post.\\nFor instance, avoid sending revealing photos of yourself.\\n2-7. Avoid seeking revenge because it hurts you in the long-run.\\nWhen someone hurts you, it’s totally normal to want revenge. However, focusing on revenge distracts you from your own happiness. Additionally, it can actually get you in trouble for cyber bullying. Instead, remind yourself that the best revenge is being happy!\\nYou can’t control how other people act, but you can control how you react to them. Instead of reacting with anger, react by taking care of yourself.\\n2-8. Focus your attention on making your real life awesome.\\nIf you’re dealing with cyber bullies, the best way to avoid them is to stay offline. Instead of spending time on your phone or computer, engage in hobbies and activities that you enjoy. Try the following:\\n\\nLearn to play an instrument.\\nTake an afternoon art class.\\nStart a role playing game with your friends.\\nJoin a sports team.\\nEnroll in a dance class.\\nGet a pet.\\nRead books.\\n3. Building Yourself Up\\n3-1. Recognize that bullying is never your fault.\\nYou might feel like you did something to attract the bully’s attention, and that’s totally normal. However, it’s not your fault that this is happening. Remember that the bully made a choice to hurt you, so it’s all their fault.\\nTell yourself, “This is about them, not me.”\\n3-2. Picture yourself as the victor and not the victim.\\nBullying can make you feel like a victim, but that doesn’t mean you have to take on that identity. When you’re feeling upset, imagine yourself overcoming this situation. Visualize yourself being confident and standing up for your needs.\\nThis might feel weird at first, but it will get easier over time.\\n3-3. Manage your stress\\nBullying is a really stressful situation, so it’s important that you deal with these emotions. Choose stress relief activities that work for you, then include them in your daily routine. Here are some ideas to try:\\nVent your feelings to a friend.\\nSoak in a hot bath.\\nExercise for 30 minutes.\\nWrite in a journal.\\nMake art.\\nColor in an adult coloring book.\\n3-4. Do what you enjoy instead of thinking about the bullies.\\nYou deserve to be happy, so don’t let the bullies occupy all of your time. Do something you enjoy every day so you can create a life that you love. This can also help you overcome the bullying and build your confidence.\\nFor instance, play sports, dance, make art, volunteer to help animals, play arcade games, go bowling, or hang out at a local coffee house.\\n3-5. Build friendships with people who share common interests.\\nFriends make a great support system, so make connections with people you have things in common with. To meet new people, join a club, go to school events, and hang out at popular places. Talk to the people you meet, then connect with them on social media. Soon, you’ll have a thriving friend group!\\nKeep up with your friends by messaging them every day.\\nInvite your friends to hang out. You can play games, watch a movie, or go out.\\n3-6. Talk to a counselor if you’re struggling to cope with bullying.\\nDealing with a bully is really tough, and it’s normal to need extra help. Fortunately, a counselor or therapist can help you deal with negative feelings you might have because of your bully. Then, they’ll help you learn healthy ways to cope with your feelings and how to think differently. Talk to your parent or guardian about seeing a counselor.\\nIf you can’t go to counseling, try talking to your school counselor.\\nCounseling may be covered by your insurance, so ask your parents to check your benefits.\\nTips\\nReply to them in an intelligent and confident manner.\\nWarnings\\nTry not to cry or be angry around the bully.\\nWhile it may be hard to resist, avoid seeking revenge on the bully. Be the bigger person.\\n\", \"简要回答\": \"Bullying can hurt your feelings and make you afraid to leave home. If you’re dealing with a bully, know that you aren’t alone, and things will get better! One way to help yourself feel better fast is to avoid your bullies, whether you see them in person or they’re cyber bullying you. However, it’s also important that you build yourself up so you have confidence and support.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Dealing with Bullies in Person\", \"步骤\": [{\"编号\": 1, \"标题\": \"Steer clear of the places your bully likes to go whenever possible.\", \"描述\": \"Take note of where you see your bully, then track the places they typically go. If you can, avoid these places so you’re less likely to see your bully. However, don’t let them keep you from going places you enjoy.\\nFor instance, you might notice that your bully likes to hang out in at the front entrance to your school. You might take the back entrance instead.\\nSimilarly, you might notice that your bully is always in the break room at work. You might spend your breaks somewhere else.\\nHowever, if your bully likes to hang out in the band hall but you’re also in band, don’t let them keep you from doing what you love!\"}, {\"编号\": 2, \"标题\": \"Identify the bullying hotspots in your school and don't go alone.\", \"描述\": \"Most schools have areas where bullying tends to occur. Often, these are areas that are hard for adults to supervise. Pay attention to these areas at your school, then try not to go there alone. Here are some common hotspots:\\nStudent bathrooms\\nThe locker room\\nThe school bus\\nHallways that aren’t well-supervised\\nThe lunchroom\\nThe playground\"}, {\"编号\": 3, \"标题\": \"Travel with a buddy so that the bully won’t mess with you.\", \"描述\": \"Bullies are less likely to bother you when you aren’t alone, so use the buddy system to keep your bullies away. Walk with a friend when you know your bully might be around.\\nIf none of your friends are around, look for someone else who’s not part of the bully’s group. Then, try to hang around them. Start up a conversation with a simple question like, “What do you think of the new science teacher?” or “What did you think of the last pep rally?”\\nThe more people you have around you, the less likely a bully is to mess with you. Try to hang out with a group as often as you can.\"}, {\"编号\": 4, \"标题\": \"Stand up straight, hold your head high, and walk away from the bully.\", \"描述\": \"The bully wants you to feel bad, so they’ll be less likely to bother you if you look confident. Act like you’re confident by keeping your back straight, rolling your shoulders back, and looking straight forward. Then, walk swiftly away.\\nIt’s okay if you feel nervous and scared on the inside! You can still make your bully think that you’re confident.\"}, {\"编号\": 5, \"标题\": \"Don’t react when your bully insults you.\", \"描述\": \"Since your bully is trying to make you feel bad, they’re hoping that you will react to what they say. Try to pretend like you don’t hear what they’re saying. As another option, laugh off what they say.\\nIf you feel like you need to say something, make it a classy comeback. You might say, “Are you finished?” “Why are you talking to me?” or “You seem to think I care what you think.”\\nIt’s hard not to get upset when someone is bullying you. To help you stay calm, count to 100, picture yourself doing something fun, or think of your favorite scene in a comedy film. Alternatively, try taking deep breaths. Focusing on your breathing can help you stay in tune with your body and calm down. If you’re still feeling upset later, talk to a trusted friend or write down your feelings so they don’t build up.\"}, {\"编号\": 6, \"标题\": \"Talk to a trusted adult or your supervisor about the bullying.\", \"描述\": \"You might feel worried that no one will listen to you, but help is available. You don’t deserve to be bullied! If you're a child or teen, tell an adult that you trust, like your parent, guardian, favorite teacher, or counselor. If you're an adult, talk to your supervisor or human resources manager. Then, ask them to help you deal with the bully.\\nSay, “Every day Myka waits for me in the bathroom between classes. When he sees me, he calls me names, makes fun of my looks, and spits at me. Will you help me figure out what to do?”\\nYou might also say, \\\"When Kevin gets stressed, he comes into my office and yells at me for no reason. It's really affecting my work output, and it's making me afraid to come to work. How can we resolve this issue?\\\"\"}]}, {\"编号\": 2, \"标题\": \"Coping with Cyber Bullies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize cyber bullying as digital harassment and threats.\", \"描述\": \"Cyber bullies may use text messages, online messages, social media, and emails to hurt or humiliate you. You might know the person who's doing it, or they might use a fake profile. Notice if you're receiving messages or seeing online posts that make you feel embarrassed or afraid. It's possible that you're being cyber bullied.\\nFor instance, you might receive a message that says, \\\"No one likes you.\\\" This is cyber bullying, and it's wrong. Additionally, don't believe the message because it's not true.\"}, {\"编号\": 2, \"标题\": \"Tell someone you trust that you’re experiencing cyber bullying.\", \"描述\": \"You probably don’t want anyone knowing what’s happening, but it’s important that you tell someone. Explain what’s going on and show the person the posts. Then, ask them to help you stop the bullying.\\nTalk to your parent, guardian, older sibling, grandparent, teacher, school counselor, principal, supervisor, or human resource manager.\\nSay, “Some kids from school created fake social media accounts and are sending me horrible messages. I don’t know what to do, and I need help.”\\nYou might also say, \\\"Someone is sending harassing emails to my work email, and they have inside information that's only available to employees. Is it possible to track down the sender?\\\"\"}, {\"编号\": 3, \"标题\": \"Block accounts\", \"描述\": \"When you receive a message or see a mean post, immediately block that account. This makes it harder for the bullies to get to you.\\nSome bullies will create a new account so they can keep bullying you. If this happens, block those accounts, as well.\\nIf you are receiving harmful and unkind comments on your posts and videos, consider disabling the comments on your individual posts to stop the harassment.\\nIf you’re worried about losing evidence of the bullying, ask a trusted friend to take screenshots of the posts and comments they see from their account. For instance, if kids from school are posting about you, your friend can screenshot their comments.\"}, {\"编号\": 4, \"标题\": \"Don’t respond to any messages you receive.\", \"描述\": \"It hurts a lot to receive mean messages from someone, so it’s understandable that you’d want to respond. However, doing so will only make the situation worse because the bully will keep sending messages. Instead, refuse to talk to someone who’s going to be mean to you.\\nIt may help to write your response on a piece of paper and then tear it up. Alternatively, tell a friend or family member how you feel.\"}, {\"编号\": 5, \"标题\": \"Screenshot\", \"描述\": \"Save the screenshots to a file or flash drive so you can use them as evidence of the bullying. However, don’t look at them again after you put them in the folder. Instead, try to put the comments out of your mind.\\nConsider giving your parent or guardian the flash drive so they can hold onto it for you. This way you won’t be tempted to look at it when you’re feeling down.\"}, {\"编号\": 6, \"标题\": \"Be careful about what you post and share with friends.\", \"描述\": \"While it’s totally unfair, your personal photos, posts, and private messages can be used to bully you. This isn’t your fault at all! At the same time, you can protect yourself by being careful with what you send and post.\\nFor instance, avoid sending revealing photos of yourself.\"}, {\"编号\": 7, \"标题\": \"Avoid seeking revenge because it hurts you in the long-run.\", \"描述\": \"When someone hurts you, it’s totally normal to want revenge. However, focusing on revenge distracts you from your own happiness. Additionally, it can actually get you in trouble for cyber bullying. Instead, remind yourself that the best revenge is being happy!\\nYou can’t control how other people act, but you can control how you react to them. Instead of reacting with anger, react by taking care of yourself.\"}, {\"编号\": 8, \"标题\": \"Focus your attention on making your real life awesome.\", \"描述\": \"If you’re dealing with cyber bullies, the best way to avoid them is to stay offline. Instead of spending time on your phone or computer, engage in hobbies and activities that you enjoy. Try the following:\\n\\nLearn to play an instrument.\\nTake an afternoon art class.\\nStart a role playing game with your friends.\\nJoin a sports team.\\nEnroll in a dance class.\\nGet a pet.\\nRead books.\"}]}, {\"编号\": 3, \"标题\": \"Building Yourself Up\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize that bullying is never your fault.\", \"描述\": \"You might feel like you did something to attract the bully’s attention, and that’s totally normal. However, it’s not your fault that this is happening. Remember that the bully made a choice to hurt you, so it’s all their fault.\\nTell yourself, “This is about them, not me.”\"}, {\"编号\": 2, \"标题\": \"Picture yourself as the victor and not the victim.\", \"描述\": \"Bullying can make you feel like a victim, but that doesn’t mean you have to take on that identity. When you’re feeling upset, imagine yourself overcoming this situation. Visualize yourself being confident and standing up for your needs.\\nThis might feel weird at first, but it will get easier over time.\"}, {\"编号\": 3, \"标题\": \"Manage your stress\", \"描述\": \"Bullying is a really stressful situation, so it’s important that you deal with these emotions. Choose stress relief activities that work for you, then include them in your daily routine. Here are some ideas to try:\\nVent your feelings to a friend.\\nSoak in a hot bath.\\nExercise for 30 minutes.\\nWrite in a journal.\\nMake art.\\nColor in an adult coloring book.\"}, {\"编号\": 4, \"标题\": \"Do what you enjoy instead of thinking about the bullies.\", \"描述\": \"You deserve to be happy, so don’t let the bullies occupy all of your time. Do something you enjoy every day so you can create a life that you love. This can also help you overcome the bullying and build your confidence.\\nFor instance, play sports, dance, make art, volunteer to help animals, play arcade games, go bowling, or hang out at a local coffee house.\"}, {\"编号\": 5, \"标题\": \"Build friendships with people who share common interests.\", \"描述\": \"Friends make a great support system, so make connections with people you have things in common with. To meet new people, join a club, go to school events, and hang out at popular places. Talk to the people you meet, then connect with them on social media. Soon, you’ll have a thriving friend group!\\nKeep up with your friends by messaging them every day.\\nInvite your friends to hang out. You can play games, watch a movie, or go out.\"}, {\"编号\": 6, \"标题\": \"Talk to a counselor if you’re struggling to cope with bullying.\", \"描述\": \"Dealing with a bully is really tough, and it’s normal to need extra help. Fortunately, a counselor or therapist can help you deal with negative feelings you might have because of your bully. Then, they’ll help you learn healthy ways to cope with your feelings and how to think differently. Talk to your parent or guardian about seeing a counselor.\\nIf you can’t go to counseling, try talking to your school counselor.\\nCounseling may be covered by your insurance, so ask your parents to check your benefits.\"}], \"小提示\": [\"Reply to them in an intelligent and confident manner.\\n\"], \"注意事项\": [\"Try not to cry or be angry around the bully.\\n\", \"While it may be hard to resist, avoid seeking revenge on the bully. Be the bigger person.\\n\"]}]}}",
"问题明细": "",
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2,950 | How to Avoid Bumps When Plucking Hair | 1. Preventing Bumps in Different Places
1-1. Soak your legs for 15 minutes before plucking them.
If you pluck hairs from your legs, spend 15 minutes getting your legs wet before plucking. It is best to pluck leg hair after a bath, but if you prefer a shower wait until the end of your shower to pluck leg hair. This softens hair and opens follicles, making hair come out easier—it's also less painful.
Strive for no more or less than 15 minutes. Any longer than 15 minutes can leave your skin wrinkled, making it more prone to irritation and red bumps.
1-2. Treat your skin with baby oil after plucking pubic hair.
The skin around your genitals can be very sensitive. It needs to be treated with soothing products just after plucking the area. After plucking pubic hair, wash the area in a lot of warm water, removing any loose hairs and shaving creams. Then, rub soft baby oil into the skin anywhere that you plucked.
You should not use products other than baby oil, especially products like aftershave. Aftershave will string, irritating your skin and making bumps more likely.
1-3. Wash and soak your face prior to plucking facial hair.
If you pluck hairs from your face, you want to soften the skin and open follicles first. Wash your face as you normally would, using any of your regular facial cleansers. From there, rinse a cloth in warm water. Press the cloth over the areas you're going to pluck.
Hold the cloth in place for a few minutes. This will help open your pores, making plucking easier.
When plucking facial hair, do it the night before you have somewhere to be, because your skin will end up red for a few hours, no matter how careful you are.
2. Altering Your Plucking Routine
2-1. Remove hair less often.
The more often you remove hair, the more likely you are to cause skin irritation. This can lead to an increase of red bumps. Instead of removing hair every day, cut back to every two to three days.
If you're plucking hairs exclusively, you probably do not need to remove hair every day anyway. Hairs that are removed with tweezers should not grow back for three to eight weeks.
2-2. Sterilize your tweezers with rubbing alcohol.
Red bumps may get infected if you're using dirty tools. Rub down your tweezers with rubbing alcohol prior to use. This will protect you from getting infected red bumps, which will be more visible.
2-3. Pluck in the direction of the hair.
Regardless of where you're plucking, you should always pluck in the direction your hair grows. This will make the hair come off more easily, preventing red bumps.
2-4. Do not wear tight clothing after plucking.
Tight fitting clothing, especially when worn just after plucking, can make red bumps more likely. Strive for loose clothes on the areas that you shave. For example, avoid tight jeans the day after you pluck your legs.
If you pluck your pubic hair, try not wearing underwear for half an hour after the process. This can help prevent red bumps.
2-5. Try a different hair removal technique altogether.
If you have a lot of red hairs after plucking, your skin may be sensitive to the process. Try switching up your hair removal technique and see if this lessens red bumps. You can try shaving or waxing instead of tweezing and see if makes a difference.
Shaving should be done with shaving cream and you should always shave with the grain of the hair and not against it.
Hair removal creams and waxing kits should be used according to instructions. Most removal creams are placed on the area you want to remove hair and then wiped off. Waxing involves placing wax over unwanted hair and pulling it off with strips of paper.
Keep in mind, you should still moisturize skin regularly, as well as after hair removal techniques, regardless of the method you use. Make sure to get skin wet before removing hair.
3. Soothing Your Skin
3-1. Use cream on your skin regularly.
In areas where you remove hair, regularly use skin cream. The more healthy and moisturized your skin is, the less prone it will be to bumps when you do pluck hairs. Do not moisturize only before and after hair removal. Do it daily to keep your skin strong.
Opt for a mild daily moisturizer. Avoid harsh chemicals or abrasive options.
Hydrocortisone cream works well if you do have bumps you need to treat. It prevents swelling and inflammation, both of which can lead to red dots.
3-2. Exfoliate regularly anywhere you pluck.
Exfoliation gets rid of dead skin cells, leaving skin fresh and soft. Exfoliating a few times a week, focusing in particular on areas where you pluck hair, can help prevent red bumps.
You can exfoliate using exfoliating gloves, which you can buy online or at a beauty supplies store. These are gloves with textured fabric that you rub on your skin while showering to remove dead skin cells.
You can also opt to scrub exfoliating soaps and creams, which are more grainy than regular products, into your skin to exfoliate. Most department stores and drug stores sell exfoliating creams.
Remember, you should always moisturize after exfoliating.
3-3. Moisturize your skin after plucking.
You should also be strict about moisturizing after plucking in addition to doing so regularly. This is especially important if you do things like wax and shave before plucking your hair, as your skin will be very sensitive and more prone to damage. Moisturizing can help minimize irritation.
You can apply your regular moisturizer after plucking. However, there are many moisturizers specifically designed to be used after shaving. Stop by a local drugstore or salon and pick up a cream designed for use after shaving if you're very prone to red hairs.
Tips
The more you baby your skin, the less sensitive it will be. When selecting exfoliating agents and daily moisturizers, opt for products that limit the use of chemical ingredients and alcohol.
If you are very prone to red bumps, you should talk to a dermatologist. They may have ideas for new routines specific to your skin type.
If you do end up with red bumps, wait for them to heal before shaving again.
Warnings
An ingrown hair that becomes infected should be examined by a doctor.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Preventing Bumps in Different Places\\n1-1. Soak your legs for 15 minutes before plucking them.\\nIf you pluck hairs from your legs, spend 15 minutes getting your legs wet before plucking. It is best to pluck leg hair after a bath, but if you prefer a shower wait until the end of your shower to pluck leg hair. This softens hair and opens follicles, making hair come out easier—it's also less painful.\\nStrive for no more or less than 15 minutes. Any longer than 15 minutes can leave your skin wrinkled, making it more prone to irritation and red bumps.\\n1-2. Treat your skin with baby oil after plucking pubic hair.\\nThe skin around your genitals can be very sensitive. It needs to be treated with soothing products just after plucking the area. After plucking pubic hair, wash the area in a lot of warm water, removing any loose hairs and shaving creams. Then, rub soft baby oil into the skin anywhere that you plucked.\\nYou should not use products other than baby oil, especially products like aftershave. Aftershave will string, irritating your skin and making bumps more likely.\\n1-3. Wash and soak your face prior to plucking facial hair.\\nIf you pluck hairs from your face, you want to soften the skin and open follicles first. Wash your face as you normally would, using any of your regular facial cleansers. From there, rinse a cloth in warm water. Press the cloth over the areas you're going to pluck. \\nHold the cloth in place for a few minutes. This will help open your pores, making plucking easier.\\nWhen plucking facial hair, do it the night before you have somewhere to be, because your skin will end up red for a few hours, no matter how careful you are.\\n2. Altering Your Plucking Routine\\n2-1. Remove hair less often.\\nThe more often you remove hair, the more likely you are to cause skin irritation. This can lead to an increase of red bumps. Instead of removing hair every day, cut back to every two to three days.\\nIf you're plucking hairs exclusively, you probably do not need to remove hair every day anyway. Hairs that are removed with tweezers should not grow back for three to eight weeks.\\n2-2. Sterilize your tweezers with rubbing alcohol.\\nRed bumps may get infected if you're using dirty tools. Rub down your tweezers with rubbing alcohol prior to use. This will protect you from getting infected red bumps, which will be more visible.\\n2-3. Pluck in the direction of the hair.\\nRegardless of where you're plucking, you should always pluck in the direction your hair grows. This will make the hair come off more easily, preventing red bumps.\\n2-4. Do not wear tight clothing after plucking.\\nTight fitting clothing, especially when worn just after plucking, can make red bumps more likely. Strive for loose clothes on the areas that you shave. For example, avoid tight jeans the day after you pluck your legs.\\nIf you pluck your pubic hair, try not wearing underwear for half an hour after the process. This can help prevent red bumps.\\n2-5. Try a different hair removal technique altogether.\\nIf you have a lot of red hairs after plucking, your skin may be sensitive to the process. Try switching up your hair removal technique and see if this lessens red bumps. You can try shaving or waxing instead of tweezing and see if makes a difference.\\nShaving should be done with shaving cream and you should always shave with the grain of the hair and not against it.\\nHair removal creams and waxing kits should be used according to instructions. Most removal creams are placed on the area you want to remove hair and then wiped off. Waxing involves placing wax over unwanted hair and pulling it off with strips of paper.\\nKeep in mind, you should still moisturize skin regularly, as well as after hair removal techniques, regardless of the method you use. Make sure to get skin wet before removing hair.\\n3. Soothing Your Skin\\n3-1. Use cream on your skin regularly.\\nIn areas where you remove hair, regularly use skin cream. The more healthy and moisturized your skin is, the less prone it will be to bumps when you do pluck hairs. Do not moisturize only before and after hair removal. Do it daily to keep your skin strong.\\nOpt for a mild daily moisturizer. Avoid harsh chemicals or abrasive options.\\nHydrocortisone cream works well if you do have bumps you need to treat. It prevents swelling and inflammation, both of which can lead to red dots.\\n3-2. Exfoliate regularly anywhere you pluck.\\nExfoliation gets rid of dead skin cells, leaving skin fresh and soft. Exfoliating a few times a week, focusing in particular on areas where you pluck hair, can help prevent red bumps.\\nYou can exfoliate using exfoliating gloves, which you can buy online or at a beauty supplies store. These are gloves with textured fabric that you rub on your skin while showering to remove dead skin cells.\\nYou can also opt to scrub exfoliating soaps and creams, which are more grainy than regular products, into your skin to exfoliate. Most department stores and drug stores sell exfoliating creams.\\nRemember, you should always moisturize after exfoliating.\\n3-3. Moisturize your skin after plucking.\\nYou should also be strict about moisturizing after plucking in addition to doing so regularly. This is especially important if you do things like wax and shave before plucking your hair, as your skin will be very sensitive and more prone to damage. Moisturizing can help minimize irritation.\\nYou can apply your regular moisturizer after plucking. However, there are many moisturizers specifically designed to be used after shaving. Stop by a local drugstore or salon and pick up a cream designed for use after shaving if you're very prone to red hairs.\\nTips\\nThe more you baby your skin, the less sensitive it will be. When selecting exfoliating agents and daily moisturizers, opt for products that limit the use of chemical ingredients and alcohol.\\nIf you are very prone to red bumps, you should talk to a dermatologist. They may have ideas for new routines specific to your skin type.\\nIf you do end up with red bumps, wait for them to heal before shaving again.\\nWarnings\\nAn ingrown hair that becomes infected should be examined by a doctor.\\n\", \"简要回答\": \"Plucking facial and body hairs can often lead to unsightly red bumps. There are several ways to prevent this. You should sooth your skin on a regular basis and before and after shaving. Healthy, moisturized skin will be less prone to bumps. You should also consider changing your hair removal practices. Not all skin types take well to plucking, so trying alternative methods may help. You should also change your daily habits. Avoiding tight clothes and harsh products will make your skin less prone to bumps.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Bumps in Different Places\", \"步骤\": [{\"编号\": 1, \"标题\": \"Soak your legs for 15 minutes before plucking them.\", \"描述\": \"If you pluck hairs from your legs, spend 15 minutes getting your legs wet before plucking. It is best to pluck leg hair after a bath, but if you prefer a shower wait until the end of your shower to pluck leg hair. This softens hair and opens follicles, making hair come out easier—it's also less painful.\\nStrive for no more or less than 15 minutes. Any longer than 15 minutes can leave your skin wrinkled, making it more prone to irritation and red bumps.\"}, {\"编号\": 2, \"标题\": \"Treat your skin with baby oil after plucking pubic hair.\", \"描述\": \"The skin around your genitals can be very sensitive. It needs to be treated with soothing products just after plucking the area. After plucking pubic hair, wash the area in a lot of warm water, removing any loose hairs and shaving creams. Then, rub soft baby oil into the skin anywhere that you plucked.\\nYou should not use products other than baby oil, especially products like aftershave. Aftershave will string, irritating your skin and making bumps more likely.\"}, {\"编号\": 3, \"标题\": \"Wash and soak your face prior to plucking facial hair.\", \"描述\": \"If you pluck hairs from your face, you want to soften the skin and open follicles first. Wash your face as you normally would, using any of your regular facial cleansers. From there, rinse a cloth in warm water. Press the cloth over the areas you're going to pluck. \\nHold the cloth in place for a few minutes. This will help open your pores, making plucking easier.\\nWhen plucking facial hair, do it the night before you have somewhere to be, because your skin will end up red for a few hours, no matter how careful you are.\"}]}, {\"编号\": 2, \"标题\": \"Altering Your Plucking Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remove hair less often.\", \"描述\": \"The more often you remove hair, the more likely you are to cause skin irritation. This can lead to an increase of red bumps. Instead of removing hair every day, cut back to every two to three days.\\nIf you're plucking hairs exclusively, you probably do not need to remove hair every day anyway. Hairs that are removed with tweezers should not grow back for three to eight weeks.\"}, {\"编号\": 2, \"标题\": \"Sterilize your tweezers with rubbing alcohol.\", \"描述\": \"Red bumps may get infected if you're using dirty tools. Rub down your tweezers with rubbing alcohol prior to use. This will protect you from getting infected red bumps, which will be more visible.\"}, {\"编号\": 3, \"标题\": \"Pluck in the direction of the hair.\", \"描述\": \"Regardless of where you're plucking, you should always pluck in the direction your hair grows. This will make the hair come off more easily, preventing red bumps.\"}, {\"编号\": 4, \"标题\": \"Do not wear tight clothing after plucking.\", \"描述\": \"Tight fitting clothing, especially when worn just after plucking, can make red bumps more likely. Strive for loose clothes on the areas that you shave. For example, avoid tight jeans the day after you pluck your legs.\\nIf you pluck your pubic hair, try not wearing underwear for half an hour after the process. This can help prevent red bumps.\"}, {\"编号\": 5, \"标题\": \"Try a different hair removal technique altogether.\", \"描述\": \"If you have a lot of red hairs after plucking, your skin may be sensitive to the process. Try switching up your hair removal technique and see if this lessens red bumps. You can try shaving or waxing instead of tweezing and see if makes a difference.\\nShaving should be done with shaving cream and you should always shave with the grain of the hair and not against it.\\nHair removal creams and waxing kits should be used according to instructions. Most removal creams are placed on the area you want to remove hair and then wiped off. Waxing involves placing wax over unwanted hair and pulling it off with strips of paper.\\nKeep in mind, you should still moisturize skin regularly, as well as after hair removal techniques, regardless of the method you use. Make sure to get skin wet before removing hair.\"}]}, {\"编号\": 3, \"标题\": \"Soothing Your Skin\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use cream on your skin regularly.\", \"描述\": \"In areas where you remove hair, regularly use skin cream. The more healthy and moisturized your skin is, the less prone it will be to bumps when you do pluck hairs. Do not moisturize only before and after hair removal. Do it daily to keep your skin strong.\\nOpt for a mild daily moisturizer. Avoid harsh chemicals or abrasive options.\\nHydrocortisone cream works well if you do have bumps you need to treat. It prevents swelling and inflammation, both of which can lead to red dots.\"}, {\"编号\": 2, \"标题\": \"Exfoliate regularly anywhere you pluck.\", \"描述\": \"Exfoliation gets rid of dead skin cells, leaving skin fresh and soft. Exfoliating a few times a week, focusing in particular on areas where you pluck hair, can help prevent red bumps.\\nYou can exfoliate using exfoliating gloves, which you can buy online or at a beauty supplies store. These are gloves with textured fabric that you rub on your skin while showering to remove dead skin cells.\\nYou can also opt to scrub exfoliating soaps and creams, which are more grainy than regular products, into your skin to exfoliate. Most department stores and drug stores sell exfoliating creams.\\nRemember, you should always moisturize after exfoliating.\"}, {\"编号\": 3, \"标题\": \"Moisturize your skin after plucking.\", \"描述\": \"You should also be strict about moisturizing after plucking in addition to doing so regularly. This is especially important if you do things like wax and shave before plucking your hair, as your skin will be very sensitive and more prone to damage. Moisturizing can help minimize irritation.\\nYou can apply your regular moisturizer after plucking. However, there are many moisturizers specifically designed to be used after shaving. Stop by a local drugstore or salon and pick up a cream designed for use after shaving if you're very prone to red hairs.\"}], \"小提示\": [\"The more you baby your skin, the less sensitive it will be. When selecting exfoliating agents and daily moisturizers, opt for products that limit the use of chemical ingredients and alcohol.\\n\", \"If you are very prone to red bumps, you should talk to a dermatologist. They may have ideas for new routines specific to your skin type.\\n\", \"If you do end up with red bumps, wait for them to heal before shaving again.\\n\"], \"注意事项\": [\"An ingrown hair that becomes infected should be examined by a doctor.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,951 | How to Avoid Caffeine Withdrawal Headaches | 1. Understanding Caffeine Withdrawal Headaches
1-1. Recognize a caffeine withdrawal headache.
Headaches are almost always the primary complaint of people trying to cut caffeine from their diet.
The pain associated with this kind of headaches is characterized as radiating and dull and it can last for a few hours to days.
Since your body was used to high level of caffeine, it will react to any situation where there is sudden decrease of this substance.
1-2. Understand why caffeine withdrawal causes headaches.
Caffeine is a substance known as a vaso-constrictor, this means that is decreases the diameter of your veins.
When caffeine runs through the blood vessels, it causes the veins to constrict or narrow. This explains why people who regularly drink coffee will eventually have high blood pressure.
When you stop taking caffeine, the veins that were constantly constricted will open up. This increase in the blood vessels' diameter leads to an increased blood supply to the brain. This sudden gush of blood to the brain causes headaches.
2. Recording Your Caffeine Intake
2-1. Identify which items contain caffeine.
While coffee might be the most common source of caffeine, it is only one of the thousands of food and drink products available today that contain caffeine.
The most common sources of caffeine are energy drinks, chocolate, sodas, gum, ice cream, soft drinks, teas, and others. The best way to determine whether a food or drink product contains caffeine is to read the label.
Some medications also contain caffeine. These drugs include Dexatrim (weight control drug) and pain relievers such as Excedrin, Anacin and Midol.
2-2. Record your caffeine intake.
While it might be difficult to identify exactly how much caffeine is in each drink or piece of food you consume, you should at least try to estimate.
Knowing how much caffeine you normally consume will help you to avoid headaches in the future.
The information you acquire from keeping records will assist you in determining how much caffeine you should cut down on each day.
2-3. Familiarize yourself with the amount of caffeine in certain products.
On average, an ounce of pure liquid coffee contains around 500 mg of caffeine. Other common sources of caffeine include the following:
Energy drinks contain about 400 mg of caffeine; sodas contain 30 mg; iced tea contains 40 mg; creamy lattes contain 100 mg; and Diet Coke contains 45 mg.
Read the label to find out the exact caffeine content of a food or drink. If you cannot find this information, but you know caffeine is present, just take note of total amount you ate or drank.
3. Decreasing Your Caffeine Intake Gradually
3-1. Understand the benefits of reducing your caffeine intake gradually.
Headaches can easily be avoided if you reduce your caffeine intake slowly.
Even though you might be so motivated to start your healthy living that you cut out caffeine cold turkey, taking this approach will only lead to withdrawal symptoms such as headaches.
It's much better to cut down on caffeine little by little to allow your body to adjust to the reduced caffeine intake and decrease your chance of headaches.
3-2. Decide how much caffeine you're going to cut back on each day.
Every person is unique, so your tolerance for caffeine might be very different to someone else's. Thus, deciding the amount of caffeine you need to cut down on each day is a personal choice.
However, the ideal progression is to cut out ¼ of a whole cup of caffeinated drink for every 3-5 days. This will give your body enough time to adjust.
However, it's important to remember that it is not only coffee or tea that contains caffeine. This is where your list will come in handy. Whatever food or drink you are taking, the main objective is to progressively cut down your intake. So if you are a chocolate addict, then eating a little less chocolate each day will do the trick.
3-3. Substitute your caffeine intake with healthier choices.
Withdrawing from caffeine does not mean that you will not be able to enjoy a warm coffee each day. While you are avoiding caffeine, you can look for healthier alternatives.
You can opt for decaffeinated varieties of coffee, drinks and food. Just remember that you should always be on the lookout for the possibility that you are still taking in caffeine, only in different form.
One strategy for decreasing your caffeine intake is to mix caffeinated and decaffeinated coffee. For example, you can use ¾ of caffeinated and ¼ of decaffeinated coffee for your first week. Then during the second week, you can use ½ of caffeinated and decaffeinated mixture of coffee.
During the third week, you can use ¼ of caffeinated and ¾ of decaffeinated coffee. Then you can switch to using an entirely decaffeinated formula of coffee. After another week, you may be able to stop drinking decaffeinated coffee altogether.
3-4. Get enough rest during the withdrawal period.
Headaches can also be avoided with plenty of rest during the withdrawal period.
Coffee gives you extra energy because of its stimulant properties. However, if you try to cut down on coffee, you might experience tiredness and headaches.
Getting plenty of rest (at least 8 hours sleep a night) will decrease the possibility of headaches.
4. Using Pain Relief Medications
4-1. Take paracetamol to decrease pain.
Paracetamol does not contain caffeine, so it is okay to take it at this time. Paracetamol falls within the family of acetaminophen, which is a common drug used in relieving pain.
The main mechanism of this drug is to block pain signals and prevent them from reaching pain receptors in the brain. This drug does not lead to addiction, in contrast with narcotics.
Take 325 to 650 mg of paracetamol every 4 to 6 hours. It is recommended that you take this drug with food to prevent a stomach upset.
4-2. Take naproxen sodium to alleviate pain.
This is an over-the-counter pain reliever that falls within the family of NSAIDs or nonsteroidal anti-inflammatory drugs.
The main action of this drug is to suppress hormones that cause inflammation. By decreasing inflammation, pain is also decreased.
Avoid taking naproxen sodium if you have a known allergy to aspirin or other NSAIDs drug. The initial dose of this drug is 550 mg by mouth and followed by another 550 mg every 12 hours.
Tips
Keep a journal and track your signs and symptoms. Pay particular attention to how much caffeine you take and whether it causes headaches or not.
If you experience headache during your withdrawal period, take a rest. If that is still not enough, review the amount of caffeine you're consuming. You might be cutting down on caffeine too fast.
Warnings
In case of severe headache or if your symptoms do not improve even if you have carefully cut down on caffeine, consult your doctor.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Understanding Caffeine Withdrawal Headaches\\n1-1. Recognize a caffeine withdrawal headache.\\nHeadaches are almost always the primary complaint of people trying to cut caffeine from their diet.\\nThe pain associated with this kind of headaches is characterized as radiating and dull and it can last for a few hours to days.\\nSince your body was used to high level of caffeine, it will react to any situation where there is sudden decrease of this substance.\\n1-2. Understand why caffeine withdrawal causes headaches.\\nCaffeine is a substance known as a vaso-constrictor, this means that is decreases the diameter of your veins.\\nWhen caffeine runs through the blood vessels, it causes the veins to constrict or narrow. This explains why people who regularly drink coffee will eventually have high blood pressure.\\nWhen you stop taking caffeine, the veins that were constantly constricted will open up. This increase in the blood vessels' diameter leads to an increased blood supply to the brain. This sudden gush of blood to the brain causes headaches.\\n2. Recording Your Caffeine Intake\\n2-1. Identify which items contain caffeine.\\nWhile coffee might be the most common source of caffeine, it is only one of the thousands of food and drink products available today that contain caffeine.\\nThe most common sources of caffeine are energy drinks, chocolate, sodas, gum, ice cream, soft drinks, teas, and others. The best way to determine whether a food or drink product contains caffeine is to read the label.\\nSome medications also contain caffeine. These drugs include Dexatrim (weight control drug) and pain relievers such as Excedrin, Anacin and Midol.\\n2-2. Record your caffeine intake.\\nWhile it might be difficult to identify exactly how much caffeine is in each drink or piece of food you consume, you should at least try to estimate.\\nKnowing how much caffeine you normally consume will help you to avoid headaches in the future.\\nThe information you acquire from keeping records will assist you in determining how much caffeine you should cut down on each day.\\n2-3. Familiarize yourself with the amount of caffeine in certain products.\\nOn average, an ounce of pure liquid coffee contains around 500 mg of caffeine. Other common sources of caffeine include the following:\\nEnergy drinks contain about 400 mg of caffeine; sodas contain 30 mg; iced tea contains 40 mg; creamy lattes contain 100 mg; and Diet Coke contains 45 mg.\\nRead the label to find out the exact caffeine content of a food or drink. If you cannot find this information, but you know caffeine is present, just take note of total amount you ate or drank.\\n3. Decreasing Your Caffeine Intake Gradually\\n3-1. Understand the benefits of reducing your caffeine intake gradually.\\nHeadaches can easily be avoided if you reduce your caffeine intake slowly.\\nEven though you might be so motivated to start your healthy living that you cut out caffeine cold turkey, taking this approach will only lead to withdrawal symptoms such as headaches.\\nIt's much better to cut down on caffeine little by little to allow your body to adjust to the reduced caffeine intake and decrease your chance of headaches.\\n3-2. Decide how much caffeine you're going to cut back on each day.\\nEvery person is unique, so your tolerance for caffeine might be very different to someone else's. Thus, deciding the amount of caffeine you need to cut down on each day is a personal choice.\\nHowever, the ideal progression is to cut out ¼ of a whole cup of caffeinated drink for every 3-5 days. This will give your body enough time to adjust.\\nHowever, it's important to remember that it is not only coffee or tea that contains caffeine. This is where your list will come in handy. Whatever food or drink you are taking, the main objective is to progressively cut down your intake. So if you are a chocolate addict, then eating a little less chocolate each day will do the trick.\\n3-3. Substitute your caffeine intake with healthier choices.\\nWithdrawing from caffeine does not mean that you will not be able to enjoy a warm coffee each day. While you are avoiding caffeine, you can look for healthier alternatives.\\nYou can opt for decaffeinated varieties of coffee, drinks and food. Just remember that you should always be on the lookout for the possibility that you are still taking in caffeine, only in different form.\\nOne strategy for decreasing your caffeine intake is to mix caffeinated and decaffeinated coffee. For example, you can use ¾ of caffeinated and ¼ of decaffeinated coffee for your first week. Then during the second week, you can use ½ of caffeinated and decaffeinated mixture of coffee.\\nDuring the third week, you can use ¼ of caffeinated and ¾ of decaffeinated coffee. Then you can switch to using an entirely decaffeinated formula of coffee. After another week, you may be able to stop drinking decaffeinated coffee altogether.\\n3-4. Get enough rest during the withdrawal period.\\nHeadaches can also be avoided with plenty of rest during the withdrawal period.\\nCoffee gives you extra energy because of its stimulant properties. However, if you try to cut down on coffee, you might experience tiredness and headaches.\\nGetting plenty of rest (at least 8 hours sleep a night) will decrease the possibility of headaches.\\n4. Using Pain Relief Medications\\n4-1. Take paracetamol to decrease pain.\\nParacetamol does not contain caffeine, so it is okay to take it at this time. Paracetamol falls within the family of acetaminophen, which is a common drug used in relieving pain.\\nThe main mechanism of this drug is to block pain signals and prevent them from reaching pain receptors in the brain. This drug does not lead to addiction, in contrast with narcotics.\\nTake 325 to 650 mg of paracetamol every 4 to 6 hours. It is recommended that you take this drug with food to prevent a stomach upset.\\n4-2. Take naproxen sodium to alleviate pain.\\nThis is an over-the-counter pain reliever that falls within the family of NSAIDs or nonsteroidal anti-inflammatory drugs.\\nThe main action of this drug is to suppress hormones that cause inflammation. By decreasing inflammation, pain is also decreased.\\nAvoid taking naproxen sodium if you have a known allergy to aspirin or other NSAIDs drug. The initial dose of this drug is 550 mg by mouth and followed by another 550 mg every 12 hours.\\nTips\\nKeep a journal and track your signs and symptoms. Pay particular attention to how much caffeine you take and whether it causes headaches or not.\\nIf you experience headache during your withdrawal period, take a rest. If that is still not enough, review the amount of caffeine you're consuming. You might be cutting down on caffeine too fast.\\nWarnings\\nIn case of severe headache or if your symptoms do not improve even if you have carefully cut down on caffeine, consult your doctor.\\n\", \"简要回答\": \"Maybe you are one of millions of people who would like to quit caffeine once and for all, but you find the habit too difficult to break. This may be especially true if you experience caffeine withdrawal symptoms. Headaches are the most common complaint of people who try to cut back on caffeine. Luckily, there are some measures you can take to lessen - if not completely avoid - the headaches which occur as a result of caffeine withdrawal.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understanding Caffeine Withdrawal Headaches\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize a caffeine withdrawal headache.\", \"描述\": \"Headaches are almost always the primary complaint of people trying to cut caffeine from their diet.\\nThe pain associated with this kind of headaches is characterized as radiating and dull and it can last for a few hours to days.\\nSince your body was used to high level of caffeine, it will react to any situation where there is sudden decrease of this substance.\"}, {\"编号\": 2, \"标题\": \"Understand why caffeine withdrawal causes headaches.\", \"描述\": \"Caffeine is a substance known as a vaso-constrictor, this means that is decreases the diameter of your veins.\\nWhen caffeine runs through the blood vessels, it causes the veins to constrict or narrow. This explains why people who regularly drink coffee will eventually have high blood pressure.\\nWhen you stop taking caffeine, the veins that were constantly constricted will open up. This increase in the blood vessels' diameter leads to an increased blood supply to the brain. This sudden gush of blood to the brain causes headaches.\"}]}, {\"编号\": 2, \"标题\": \"Recording Your Caffeine Intake\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify which items contain caffeine.\", \"描述\": \"While coffee might be the most common source of caffeine, it is only one of the thousands of food and drink products available today that contain caffeine.\\nThe most common sources of caffeine are energy drinks, chocolate, sodas, gum, ice cream, soft drinks, teas, and others. The best way to determine whether a food or drink product contains caffeine is to read the label.\\nSome medications also contain caffeine. These drugs include Dexatrim (weight control drug) and pain relievers such as Excedrin, Anacin and Midol.\"}, {\"编号\": 2, \"标题\": \"Record your caffeine intake.\", \"描述\": \"While it might be difficult to identify exactly how much caffeine is in each drink or piece of food you consume, you should at least try to estimate.\\nKnowing how much caffeine you normally consume will help you to avoid headaches in the future.\\nThe information you acquire from keeping records will assist you in determining how much caffeine you should cut down on each day.\"}, {\"编号\": 3, \"标题\": \"Familiarize yourself with the amount of caffeine in certain products.\", \"描述\": \"On average, an ounce of pure liquid coffee contains around 500 mg of caffeine. Other common sources of caffeine include the following:\\nEnergy drinks contain about 400 mg of caffeine; sodas contain 30 mg; iced tea contains 40 mg; creamy lattes contain 100 mg; and Diet Coke contains 45 mg.\\nRead the label to find out the exact caffeine content of a food or drink. If you cannot find this information, but you know caffeine is present, just take note of total amount you ate or drank.\"}]}, {\"编号\": 3, \"标题\": \"Decreasing Your Caffeine Intake Gradually\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand the benefits of reducing your caffeine intake gradually.\", \"描述\": \"Headaches can easily be avoided if you reduce your caffeine intake slowly.\\nEven though you might be so motivated to start your healthy living that you cut out caffeine cold turkey, taking this approach will only lead to withdrawal symptoms such as headaches.\\nIt's much better to cut down on caffeine little by little to allow your body to adjust to the reduced caffeine intake and decrease your chance of headaches.\"}, {\"编号\": 2, \"标题\": \"Decide how much caffeine you're going to cut back on each day.\", \"描述\": \"Every person is unique, so your tolerance for caffeine might be very different to someone else's. Thus, deciding the amount of caffeine you need to cut down on each day is a personal choice.\\nHowever, the ideal progression is to cut out ¼ of a whole cup of caffeinated drink for every 3-5 days. This will give your body enough time to adjust.\\nHowever, it's important to remember that it is not only coffee or tea that contains caffeine. This is where your list will come in handy. Whatever food or drink you are taking, the main objective is to progressively cut down your intake. So if you are a chocolate addict, then eating a little less chocolate each day will do the trick.\"}, {\"编号\": 3, \"标题\": \"Substitute your caffeine intake with healthier choices.\", \"描述\": \"Withdrawing from caffeine does not mean that you will not be able to enjoy a warm coffee each day. While you are avoiding caffeine, you can look for healthier alternatives.\\nYou can opt for decaffeinated varieties of coffee, drinks and food. Just remember that you should always be on the lookout for the possibility that you are still taking in caffeine, only in different form.\\nOne strategy for decreasing your caffeine intake is to mix caffeinated and decaffeinated coffee. For example, you can use ¾ of caffeinated and ¼ of decaffeinated coffee for your first week. Then during the second week, you can use ½ of caffeinated and decaffeinated mixture of coffee.\\nDuring the third week, you can use ¼ of caffeinated and ¾ of decaffeinated coffee. Then you can switch to using an entirely decaffeinated formula of coffee. After another week, you may be able to stop drinking decaffeinated coffee altogether.\"}, {\"编号\": 4, \"标题\": \"Get enough rest during the withdrawal period.\", \"描述\": \"Headaches can also be avoided with plenty of rest during the withdrawal period.\\nCoffee gives you extra energy because of its stimulant properties. However, if you try to cut down on coffee, you might experience tiredness and headaches.\\nGetting plenty of rest (at least 8 hours sleep a night) will decrease the possibility of headaches.\"}]}, {\"编号\": 4, \"标题\": \"Using Pain Relief Medications\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take paracetamol to decrease pain.\", \"描述\": \"Paracetamol does not contain caffeine, so it is okay to take it at this time. Paracetamol falls within the family of acetaminophen, which is a common drug used in relieving pain.\\nThe main mechanism of this drug is to block pain signals and prevent them from reaching pain receptors in the brain. This drug does not lead to addiction, in contrast with narcotics.\\nTake 325 to 650 mg of paracetamol every 4 to 6 hours. It is recommended that you take this drug with food to prevent a stomach upset.\"}, {\"编号\": 2, \"标题\": \"Take naproxen sodium to alleviate pain.\", \"描述\": \"This is an over-the-counter pain reliever that falls within the family of NSAIDs or nonsteroidal anti-inflammatory drugs.\\nThe main action of this drug is to suppress hormones that cause inflammation. By decreasing inflammation, pain is also decreased.\\nAvoid taking naproxen sodium if you have a known allergy to aspirin or other NSAIDs drug. The initial dose of this drug is 550 mg by mouth and followed by another 550 mg every 12 hours.\"}], \"小提示\": [\"Keep a journal and track your signs and symptoms. Pay particular attention to how much caffeine you take and whether it causes headaches or not.\\n\", \"If you experience headache during your withdrawal period, take a rest. If that is still not enough, review the amount of caffeine you're consuming. You might be cutting down on caffeine too fast.\\n\"], \"注意事项\": [\"In case of severe headache or if your symptoms do not improve even if you have carefully cut down on caffeine, consult your doctor.\\n\"]}]}}",
"问题明细": "",
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2,952 | How to Avoid Cancer | 1. Reducing Your Risk Through Diet
1-1. Build your meals around fresh produce, beans, nuts, and whole grains.
Vegetables and fruit are the best foods for your body. They’re packed with nutrients and fiber, plus they’re often lower in calories and fat. The antioxidants in fruits and vegetables can help repair damaged cells.
A plant-based diet is the best for cancer prevention, but you can include meat in moderation if you prefer it. Remember that eating a healthy diet may help prevent cancer, but it's not a guarantee that you won't get cancer.
Fill at least half your plate with vegetables. Use a quarter of the plate for whole grains or starchy vegetables. Then, include a serving of lean protein, such as turkey, chicken, fish, beans, or legumes, with every meal.
1-2. Eat “superfood” fruits and vegetables every day.
Some fruits and vegetables are more nutritious than others, so they do more to support your health. These include berries, broccoli, kale, cabbage, radishes, garlic, leafy greens, tomatoes, grapes, onions, and rutabaga. Coffee and lentils can also help fight cancer.
Eating these foods alone will not help prevent cancer, but they can help if you eat them in addition to making other healthy changes.
1-3. Limit your consumption of red meats.
Eating red meat can increase your risk of colon and prostate cancers. Instead, get your protein from lean cuts of meat and plant-based sources, such as turkey, chicken, fish, beans, and legumes.
If you really enjoy red meat, consume it just once or twice a week.
1-4. Avoid processed meats.
Like red meat, processed meats are high in animal fat, which means they increase your cancer risk. Unfortunately, processed meats increase your risks even more than red meat. It’s best to cut them out of your diet.
Examples of processed meats include bacon, ham, salami, corned beef, beef jerky, and canned meats.
1-5. Limit how much alcohol you drink.
Drinking excessive amounts of alcohol can increase your risk of certain cancers, including breast, lung, colon, liver, and kidney cancer. Similarly, drinking alcohol regularly increases your cancer risk.
If you enjoy drinking, you can moderate your alcohol consumption by drinking 1 or fewer drinks per day if you’re a woman or 2 or fewer drinks per day if you’re a man.
1 drink is 5 fluid ounces (150 mL) of wine, 12 fluid ounces (350 mL) of beer, 8 fluid ounces (240 mL) of malt liquor, or 1.5 fluid ounces (44 mL) of distilled spirits.
1-6. Try a ketogenic diet.
If you’re concerned about cancer, talk to your doctor about the benefits of starting a ketogenic diet (or keto diet). This is a low-carb, high-fat and protein diet that helps your body burn fat more efficiently. Among other health benefits, the keto diet may help prevent or slow the growth of cancerous cells.
The keto diet consists mostly of high-fat, low-sugar foods such as meat, fish, high-fat dairy, oils, eggs, and nuts. You can also eat a variety of vegetables, but limit your fruit intake to a few berries here and there.
You will need to avoid sugary fruits, grains and starches, root vegetables, baked goods, sweets and sugary beverages, legumes, and low-fat dairy products.
Do a search online for a more detailed keto diet guide or get advice from your doctor or a dietitian. You can also download a keto diet app to help guide your food choices.
The ketogenic diet may be beneficial if you already have cancer. While it is not a cure in itself, there is some evidence that the keto diet can make medical cancer therapies more effective.
1-7. Reduce your glycemic load.
Cutting back on foods that raise your blood glucose may help reduce your risk of developing cancer. Foods with a high glycemic index, such as white bread, rice, or potatoes, are most likely to elevate your blood glucose. Talk to your doctor about choosing foods with a low glycemic index. Some examples include:
Green vegetables
Most fruits
Raw carrots
Legumes, such as kidney beans, chickpeas, and lentils
Bran-based cereals
2. Preventing Cancer with Lifestyle Changes
2-1. Exercise for at least 30 minutes every day.
Not only does exercising keep your body healthy, it may help prevent cancer. That’s because inactivity can contribute to the gene mutations that cause cancer. Keep in mind, however, that some cancers can't be avoided. Talk to your doctor about an exercise plan that works for you, such as the following:
Go for a walk or hike
Go for a run
Do an aerobics workout
Do yoga
Go for a swim
Join a local gym
2-2. Protect your skin
Spending a small amount of time in the sun, such as 15 minutes a day, can be healthy for you because it helps your body make vitamin D. However, too much sun can damage your skin and even lead to skin cancer. You can prevent skin cancer by always wearing a sunscreen with at least SPF 30, covering your body with clothing, and staying in the shade.
Talk to your doctor about your skin cancer risk and how you can prevent it.
When you’re spending time outdoors, wear loose-fitting clothes that cover as much of your skin as possible. Protect your scalp and face with a wide-brimmed hat. Reapply your sunscreen every few hours or as directed on the label.
It’s best to avoid the sun during the hottest part of the day, which is between 10:00 a.m. and 4:00 p.m.
Never, ever use a tanning bed or sunlamp, which are just as damaging as the sun.
2-3. Practice safe sex
Certain sexually transmitted diseases (STDs) can weaken your immune system or directly contribute to cancer. You can avoid STDs by always using a condom when you have sex. Since condoms can fail, discuss sexual health with your potential partners and get tested regularly.
For example, hepatitis B and hepatitis C can both lead to liver cancer and may be transmitted through sexual activity.
The human papillomavirus (HPV) is an STD that can cause cervical or genital cancers.
Similarly, the human immunodeficiency virus (HIV) attacks your immune system and makes you more vulnerable to many cancers.
2-4. Stop using tobacco products if you haven’t already.
Smoking or chewing tobacco are leading causes of several different types of cancer. You likely know that smoking and chewing are harmful to your health, but quitting can be very difficult. Luckily, you don’t have to quit on your own! Talk to your doctor about quitting aids, such as patches, gum, and prescription medication.
You can also join a support group for people who are quitting or have already quit.
If you don’t smoke, stay away from second-hand smoke.
2-5. Avoid sharing needles.
STDs also spread through sharing needles, as the illness is present in bodily fluids. For example, you can get HIV, hepatitis B, and hepatitis C by sharing needles. Don’t ever reuse needles or use someone else’s needle.
If you are struggling with addiction, talk to your healthcare provider about getting treatment. You may need help to quit.
2-6. Minimize your cell phone use
It is possible that radiofrequency fields from cell phones can increase your risk of brain cancer and other types of cancer. You can minimize this potential risk by keeping your calls short and using your phone only when you really need it.
Try to limit direct ear-to-phone contact to no more than 30 minutes per day. You can also limit contact between your phone and other parts of your body by keeping it in a bag instead of in your pocket.
If you need to make a long phone call, minimize direct contact with your phone by turning on the speaker or using a headset.
2-7. Avoid potentially carcinogenic personal hygiene products.
Some cosmetics and other personal care products contain ingredients that may increase your risk of cancer. Before you purchase or use a product, take a close look at the ingredient list. Avoid products containing potentially cancer-causing ingredients such as:
Talcum powder or other talc-based products. Talc is a common ingredient in many cosmetics and body powders, and talc-containing products have been linked to certain types of cancers.
Aluminum-based compounds. These compounds are the active ingredient in many antiperspirants and deodorants. While it’s not clear that there is a strong link between aluminum-based products and cancer, you may wish to use aluminum-free products just to be safe.
Parabens. These estrogen-like chemicals are found in many cosmetic products. While there’s no clear link between parabens and cancer, it is possible that they might contribute to hormone imbalances that could put you at risk.
3. Lowering Your Risk for Common Cancers
3-1. Conduct self-exams monthly.
Doing regular self-exams of your skin, breasts, and testicles, if applicable, can help you detect cancer early. If you spot or feel any changes, visit your doctor for a follow-up. Keep in mind that it’s most likely to be a false alarm or benign, so don’t worry.
Check for skin cancer by examining the skin over your entire body. Look for changes in appearance, especially around moles.
To do a breast self exam, lie down and lift your arm over your head. Then, use 3 fingers to feel your breast tissue, starting at the edge of your breast. Work your way around your breast and over your nipple in a circular path to look for lumps or changes. Do the exam 1 week after your period, since your breasts may naturally be lumpy during your period.
Do a testicular self exam by looking for changes in your testicles and feeling your testicles for lumps.
3-2. Get regular wellness screenings.
Visit your doctor for regular checkups to help maintain good health. Also, get regular cancer screenings, as advised for your age and sex. This helps catch potential cancers early so you can get swift treatment.
Tell your doctor about your family’s health history.
Talk to your doctor about which tests you need.
3-3. Maintain a healthy weight
Carrying extra weight on your body does not mean you’re going to get cancer. However, obesity is a common risk factor for cancer. Talk to your doctor or use a Body Mass Index (BMI) chart to determine an appropriate weight for your height, age, and body type.
You can maintain your weight by eating a healthy, balanced diet and exercising daily.
If you’re struggling to lose weight, you might work with a licensed dietitian to create a diet plan that will work for you. Additionally, you can hire a trainer to help you build a fitness plan that you enjoy.
3-4. Ask your doctor about the hepatitis B and HPV vaccines.
Hepatitis B can contribute to liver cancer, and HPV may cause cervical or other genital cancers. Fortunately, you can get vaccinated against these illnesses. Your doctor can help you determine if these vaccines are right for you.
The hepatitis B vaccine is recommended for people who are at high risk for hepatitis B. This includes people who are sexually active with multiple partners, people who have STDs, men who have sex with men, health workers who may contract the illness, and intravenous drug users.
The HPV vaccine is recommended for girls and boys between the ages of 11 and 12, but it can be administered until age 26.
3-5. Avoid exposure to known carcinogens in your environment.
You might encounter carcinogens at home, outside, or in your workplace. You can check lists of carcinogens maintained by The National Toxicology Program, the International Agency for Research on Cancer, and the Environmental Protection Agency. You can also check the American Cancer Society’s website.
At work, make sure you aren’t exposed to carcinogens like asbestos, benzene, polychlorinated biphenyls (PCBs), or aromatic amines.
Avoid bringing potential carcinogens into your home by checking the lists of carcinogens regularly. This allows you to avoid using products, like cleaners, that may contain carcinogens.
Check your home for radon, which exposes you to radiation. Similarly, limit your exposure to medical tests that involve radiation.
Drinking unsafe water or breathing polluted air can also put you at greater risk of developing cancer and other health problems. Check air and water conditions in your area and take health precautions (such as drinking bottled water or wearing a mask) if necessary.
Tips
Early detection is key in preventing the spread of cancer. You should have routine checkups with your primary care physician.
It's good for your health and wellbeing to make healthy decisions to reduce your risk of cancer. However, there's no way to guarantee you won't get cancer.
Your doctor can help you reduce your risk profile in a way that works for you and your lifestyle.
Warnings
Some cancers cannot be prevented, so don’t replace your regular health screenings with prevention measures. Your best line of defense against cancer is to live a healthy lifestyle and undergo the wellness tests recommended for your age and gender.[40]
X
Trustworthy Source
National Cancer Institute
An agency in the National Institutes of Health focused on cancer research and patient support
Go to source
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Reducing Your Risk Through Diet\\n1-1. Build your meals around fresh produce, beans, nuts, and whole grains.\\nVegetables and fruit are the best foods for your body. They’re packed with nutrients and fiber, plus they’re often lower in calories and fat. The antioxidants in fruits and vegetables can help repair damaged cells.\\nA plant-based diet is the best for cancer prevention, but you can include meat in moderation if you prefer it. Remember that eating a healthy diet may help prevent cancer, but it's not a guarantee that you won't get cancer.\\nFill at least half your plate with vegetables. Use a quarter of the plate for whole grains or starchy vegetables. Then, include a serving of lean protein, such as turkey, chicken, fish, beans, or legumes, with every meal.\\n1-2. Eat “superfood” fruits and vegetables every day.\\nSome fruits and vegetables are more nutritious than others, so they do more to support your health. These include berries, broccoli, kale, cabbage, radishes, garlic, leafy greens, tomatoes, grapes, onions, and rutabaga. Coffee and lentils can also help fight cancer.\\nEating these foods alone will not help prevent cancer, but they can help if you eat them in addition to making other healthy changes.\\n1-3. Limit your consumption of red meats.\\nEating red meat can increase your risk of colon and prostate cancers. Instead, get your protein from lean cuts of meat and plant-based sources, such as turkey, chicken, fish, beans, and legumes.\\nIf you really enjoy red meat, consume it just once or twice a week.\\n1-4. Avoid processed meats.\\nLike red meat, processed meats are high in animal fat, which means they increase your cancer risk. Unfortunately, processed meats increase your risks even more than red meat. It’s best to cut them out of your diet.\\nExamples of processed meats include bacon, ham, salami, corned beef, beef jerky, and canned meats.\\n1-5. Limit how much alcohol you drink.\\nDrinking excessive amounts of alcohol can increase your risk of certain cancers, including breast, lung, colon, liver, and kidney cancer. Similarly, drinking alcohol regularly increases your cancer risk.\\nIf you enjoy drinking, you can moderate your alcohol consumption by drinking 1 or fewer drinks per day if you’re a woman or 2 or fewer drinks per day if you’re a man.\\n1 drink is 5 fluid ounces (150 mL) of wine, 12 fluid ounces (350 mL) of beer, 8 fluid ounces (240 mL) of malt liquor, or 1.5 fluid ounces (44 mL) of distilled spirits.\\n1-6. Try a ketogenic diet.\\nIf you’re concerned about cancer, talk to your doctor about the benefits of starting a ketogenic diet (or keto diet). This is a low-carb, high-fat and protein diet that helps your body burn fat more efficiently. Among other health benefits, the keto diet may help prevent or slow the growth of cancerous cells.\\nThe keto diet consists mostly of high-fat, low-sugar foods such as meat, fish, high-fat dairy, oils, eggs, and nuts. You can also eat a variety of vegetables, but limit your fruit intake to a few berries here and there.\\nYou will need to avoid sugary fruits, grains and starches, root vegetables, baked goods, sweets and sugary beverages, legumes, and low-fat dairy products.\\nDo a search online for a more detailed keto diet guide or get advice from your doctor or a dietitian. You can also download a keto diet app to help guide your food choices.\\nThe ketogenic diet may be beneficial if you already have cancer. While it is not a cure in itself, there is some evidence that the keto diet can make medical cancer therapies more effective.\\n1-7. Reduce your glycemic load.\\nCutting back on foods that raise your blood glucose may help reduce your risk of developing cancer. Foods with a high glycemic index, such as white bread, rice, or potatoes, are most likely to elevate your blood glucose. Talk to your doctor about choosing foods with a low glycemic index. Some examples include:\\nGreen vegetables\\nMost fruits\\nRaw carrots\\nLegumes, such as kidney beans, chickpeas, and lentils\\nBran-based cereals\\n2. Preventing Cancer with Lifestyle Changes\\n2-1. Exercise for at least 30 minutes every day.\\nNot only does exercising keep your body healthy, it may help prevent cancer. That’s because inactivity can contribute to the gene mutations that cause cancer. Keep in mind, however, that some cancers can't be avoided. Talk to your doctor about an exercise plan that works for you, such as the following:\\n\\nGo for a walk or hike\\nGo for a run\\nDo an aerobics workout\\nDo yoga\\nGo for a swim\\nJoin a local gym\\n2-2. Protect your skin\\nSpending a small amount of time in the sun, such as 15 minutes a day, can be healthy for you because it helps your body make vitamin D. However, too much sun can damage your skin and even lead to skin cancer. You can prevent skin cancer by always wearing a sunscreen with at least SPF 30, covering your body with clothing, and staying in the shade.\\nTalk to your doctor about your skin cancer risk and how you can prevent it.\\nWhen you’re spending time outdoors, wear loose-fitting clothes that cover as much of your skin as possible. Protect your scalp and face with a wide-brimmed hat. Reapply your sunscreen every few hours or as directed on the label.\\nIt’s best to avoid the sun during the hottest part of the day, which is between 10:00 a.m. and 4:00 p.m.\\nNever, ever use a tanning bed or sunlamp, which are just as damaging as the sun.\\n2-3. Practice safe sex\\nCertain sexually transmitted diseases (STDs) can weaken your immune system or directly contribute to cancer. You can avoid STDs by always using a condom when you have sex. Since condoms can fail, discuss sexual health with your potential partners and get tested regularly.\\nFor example, hepatitis B and hepatitis C can both lead to liver cancer and may be transmitted through sexual activity.\\nThe human papillomavirus (HPV) is an STD that can cause cervical or genital cancers.\\nSimilarly, the human immunodeficiency virus (HIV) attacks your immune system and makes you more vulnerable to many cancers.\\n2-4. Stop using tobacco products if you haven’t already.\\nSmoking or chewing tobacco are leading causes of several different types of cancer. You likely know that smoking and chewing are harmful to your health, but quitting can be very difficult. Luckily, you don’t have to quit on your own! Talk to your doctor about quitting aids, such as patches, gum, and prescription medication.\\nYou can also join a support group for people who are quitting or have already quit.\\nIf you don’t smoke, stay away from second-hand smoke.\\n2-5. Avoid sharing needles.\\nSTDs also spread through sharing needles, as the illness is present in bodily fluids. For example, you can get HIV, hepatitis B, and hepatitis C by sharing needles. Don’t ever reuse needles or use someone else’s needle.\\nIf you are struggling with addiction, talk to your healthcare provider about getting treatment. You may need help to quit.\\n2-6. Minimize your cell phone use\\nIt is possible that radiofrequency fields from cell phones can increase your risk of brain cancer and other types of cancer. You can minimize this potential risk by keeping your calls short and using your phone only when you really need it.\\nTry to limit direct ear-to-phone contact to no more than 30 minutes per day. You can also limit contact between your phone and other parts of your body by keeping it in a bag instead of in your pocket.\\nIf you need to make a long phone call, minimize direct contact with your phone by turning on the speaker or using a headset.\\n2-7. Avoid potentially carcinogenic personal hygiene products.\\nSome cosmetics and other personal care products contain ingredients that may increase your risk of cancer. Before you purchase or use a product, take a close look at the ingredient list. Avoid products containing potentially cancer-causing ingredients such as:\\nTalcum powder or other talc-based products. Talc is a common ingredient in many cosmetics and body powders, and talc-containing products have been linked to certain types of cancers.\\nAluminum-based compounds. These compounds are the active ingredient in many antiperspirants and deodorants. While it’s not clear that there is a strong link between aluminum-based products and cancer, you may wish to use aluminum-free products just to be safe.\\nParabens. These estrogen-like chemicals are found in many cosmetic products. While there’s no clear link between parabens and cancer, it is possible that they might contribute to hormone imbalances that could put you at risk.\\n3. Lowering Your Risk for Common Cancers\\n3-1. Conduct self-exams monthly.\\nDoing regular self-exams of your skin, breasts, and testicles, if applicable, can help you detect cancer early. If you spot or feel any changes, visit your doctor for a follow-up. Keep in mind that it’s most likely to be a false alarm or benign, so don’t worry.\\n\\nCheck for skin cancer by examining the skin over your entire body. Look for changes in appearance, especially around moles.\\nTo do a breast self exam, lie down and lift your arm over your head. Then, use 3 fingers to feel your breast tissue, starting at the edge of your breast. Work your way around your breast and over your nipple in a circular path to look for lumps or changes. Do the exam 1 week after your period, since your breasts may naturally be lumpy during your period.\\nDo a testicular self exam by looking for changes in your testicles and feeling your testicles for lumps.\\n3-2. Get regular wellness screenings.\\nVisit your doctor for regular checkups to help maintain good health. Also, get regular cancer screenings, as advised for your age and sex. This helps catch potential cancers early so you can get swift treatment.\\nTell your doctor about your family’s health history.\\nTalk to your doctor about which tests you need.\\n3-3. Maintain a healthy weight\\nCarrying extra weight on your body does not mean you’re going to get cancer. However, obesity is a common risk factor for cancer. Talk to your doctor or use a Body Mass Index (BMI) chart to determine an appropriate weight for your height, age, and body type.\\nYou can maintain your weight by eating a healthy, balanced diet and exercising daily.\\nIf you’re struggling to lose weight, you might work with a licensed dietitian to create a diet plan that will work for you. Additionally, you can hire a trainer to help you build a fitness plan that you enjoy.\\n3-4. Ask your doctor about the hepatitis B and HPV vaccines.\\nHepatitis B can contribute to liver cancer, and HPV may cause cervical or other genital cancers. Fortunately, you can get vaccinated against these illnesses. Your doctor can help you determine if these vaccines are right for you.\\nThe hepatitis B vaccine is recommended for people who are at high risk for hepatitis B. This includes people who are sexually active with multiple partners, people who have STDs, men who have sex with men, health workers who may contract the illness, and intravenous drug users.\\nThe HPV vaccine is recommended for girls and boys between the ages of 11 and 12, but it can be administered until age 26.\\n3-5. Avoid exposure to known carcinogens in your environment.\\nYou might encounter carcinogens at home, outside, or in your workplace. You can check lists of carcinogens maintained by The National Toxicology Program, the International Agency for Research on Cancer, and the Environmental Protection Agency. You can also check the American Cancer Society’s website.\\nAt work, make sure you aren’t exposed to carcinogens like asbestos, benzene, polychlorinated biphenyls (PCBs), or aromatic amines.\\nAvoid bringing potential carcinogens into your home by checking the lists of carcinogens regularly. This allows you to avoid using products, like cleaners, that may contain carcinogens.\\nCheck your home for radon, which exposes you to radiation. Similarly, limit your exposure to medical tests that involve radiation.\\nDrinking unsafe water or breathing polluted air can also put you at greater risk of developing cancer and other health problems. Check air and water conditions in your area and take health precautions (such as drinking bottled water or wearing a mask) if necessary.\\nTips\\nEarly detection is key in preventing the spread of cancer. You should have routine checkups with your primary care physician.\\nIt's good for your health and wellbeing to make healthy decisions to reduce your risk of cancer. However, there's no way to guarantee you won't get cancer.\\nYour doctor can help you reduce your risk profile in a way that works for you and your lifestyle.\\nWarnings\\nSome cancers cannot be prevented, so don’t replace your regular health screenings with prevention measures. Your best line of defense against cancer is to live a healthy lifestyle and undergo the wellness tests recommended for your age and gender.[40]\\nX\\nTrustworthy Source\\nNational Cancer Institute\\nAn agency in the National Institutes of Health focused on cancer research and patient support\\nGo to source\\n\", \"简要回答\": \"It's normal to worry about getting cancer, but you can lower your risk by working with your doctor to create a plan that works for you. Cancer happens when your genes mutate, and it usually takes a long time to develop. Different kinds of cancers affect different parts of your body, and they have varying root causes, such as genetics, environmental exposure, and lifestyle. While not all cancers can be prevented, living a healthy lifestyle may help you avoid cancer. Start by eating a nutritious diet that includes foods that may help fight cancer. Making healthy lifestyle changes, such as exercising and avoiding nicotine products, is another way you might prevent cancer. It's also helpful to lower your risk factors for common cancers.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing Your Risk Through Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build your meals around fresh produce, beans, nuts, and whole grains.\", \"描述\": \"Vegetables and fruit are the best foods for your body. They’re packed with nutrients and fiber, plus they’re often lower in calories and fat. The antioxidants in fruits and vegetables can help repair damaged cells.\\nA plant-based diet is the best for cancer prevention, but you can include meat in moderation if you prefer it. Remember that eating a healthy diet may help prevent cancer, but it's not a guarantee that you won't get cancer.\\nFill at least half your plate with vegetables. Use a quarter of the plate for whole grains or starchy vegetables. Then, include a serving of lean protein, such as turkey, chicken, fish, beans, or legumes, with every meal.\"}, {\"编号\": 2, \"标题\": \"Eat “superfood” fruits and vegetables every day.\", \"描述\": \"Some fruits and vegetables are more nutritious than others, so they do more to support your health. These include berries, broccoli, kale, cabbage, radishes, garlic, leafy greens, tomatoes, grapes, onions, and rutabaga. Coffee and lentils can also help fight cancer.\\nEating these foods alone will not help prevent cancer, but they can help if you eat them in addition to making other healthy changes.\"}, {\"编号\": 3, \"标题\": \"Limit your consumption of red meats.\", \"描述\": \"Eating red meat can increase your risk of colon and prostate cancers. Instead, get your protein from lean cuts of meat and plant-based sources, such as turkey, chicken, fish, beans, and legumes.\\nIf you really enjoy red meat, consume it just once or twice a week.\"}, {\"编号\": 4, \"标题\": \"Avoid processed meats.\", \"描述\": \"Like red meat, processed meats are high in animal fat, which means they increase your cancer risk. Unfortunately, processed meats increase your risks even more than red meat. It’s best to cut them out of your diet.\\nExamples of processed meats include bacon, ham, salami, corned beef, beef jerky, and canned meats.\"}, {\"编号\": 5, \"标题\": \"Limit how much alcohol you drink.\", \"描述\": \"Drinking excessive amounts of alcohol can increase your risk of certain cancers, including breast, lung, colon, liver, and kidney cancer. Similarly, drinking alcohol regularly increases your cancer risk.\\nIf you enjoy drinking, you can moderate your alcohol consumption by drinking 1 or fewer drinks per day if you’re a woman or 2 or fewer drinks per day if you’re a man.\\n1 drink is 5 fluid ounces (150 mL) of wine, 12 fluid ounces (350 mL) of beer, 8 fluid ounces (240 mL) of malt liquor, or 1.5 fluid ounces (44 mL) of distilled spirits.\"}, {\"编号\": 6, \"标题\": \"Try a ketogenic diet.\", \"描述\": \"If you’re concerned about cancer, talk to your doctor about the benefits of starting a ketogenic diet (or keto diet). This is a low-carb, high-fat and protein diet that helps your body burn fat more efficiently. Among other health benefits, the keto diet may help prevent or slow the growth of cancerous cells.\\nThe keto diet consists mostly of high-fat, low-sugar foods such as meat, fish, high-fat dairy, oils, eggs, and nuts. You can also eat a variety of vegetables, but limit your fruit intake to a few berries here and there.\\nYou will need to avoid sugary fruits, grains and starches, root vegetables, baked goods, sweets and sugary beverages, legumes, and low-fat dairy products.\\nDo a search online for a more detailed keto diet guide or get advice from your doctor or a dietitian. You can also download a keto diet app to help guide your food choices.\\nThe ketogenic diet may be beneficial if you already have cancer. While it is not a cure in itself, there is some evidence that the keto diet can make medical cancer therapies more effective.\"}, {\"编号\": 7, \"标题\": \"Reduce your glycemic load.\", \"描述\": \"Cutting back on foods that raise your blood glucose may help reduce your risk of developing cancer. Foods with a high glycemic index, such as white bread, rice, or potatoes, are most likely to elevate your blood glucose. Talk to your doctor about choosing foods with a low glycemic index. Some examples include:\\nGreen vegetables\\nMost fruits\\nRaw carrots\\nLegumes, such as kidney beans, chickpeas, and lentils\\nBran-based cereals\"}]}, {\"编号\": 2, \"标题\": \"Preventing Cancer with Lifestyle Changes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Exercise for at least 30 minutes every day.\", \"描述\": \"Not only does exercising keep your body healthy, it may help prevent cancer. That’s because inactivity can contribute to the gene mutations that cause cancer. Keep in mind, however, that some cancers can't be avoided. Talk to your doctor about an exercise plan that works for you, such as the following:\\n\\nGo for a walk or hike\\nGo for a run\\nDo an aerobics workout\\nDo yoga\\nGo for a swim\\nJoin a local gym\"}, {\"编号\": 2, \"标题\": \"Protect your skin\", \"描述\": \"Spending a small amount of time in the sun, such as 15 minutes a day, can be healthy for you because it helps your body make vitamin D. However, too much sun can damage your skin and even lead to skin cancer. You can prevent skin cancer by always wearing a sunscreen with at least SPF 30, covering your body with clothing, and staying in the shade.\\nTalk to your doctor about your skin cancer risk and how you can prevent it.\\nWhen you’re spending time outdoors, wear loose-fitting clothes that cover as much of your skin as possible. Protect your scalp and face with a wide-brimmed hat. Reapply your sunscreen every few hours or as directed on the label.\\nIt’s best to avoid the sun during the hottest part of the day, which is between 10:00 a.m. and 4:00 p.m.\\nNever, ever use a tanning bed or sunlamp, which are just as damaging as the sun.\"}, {\"编号\": 3, \"标题\": \"Practice safe sex\", \"描述\": \"Certain sexually transmitted diseases (STDs) can weaken your immune system or directly contribute to cancer. You can avoid STDs by always using a condom when you have sex. Since condoms can fail, discuss sexual health with your potential partners and get tested regularly.\\nFor example, hepatitis B and hepatitis C can both lead to liver cancer and may be transmitted through sexual activity.\\nThe human papillomavirus (HPV) is an STD that can cause cervical or genital cancers.\\nSimilarly, the human immunodeficiency virus (HIV) attacks your immune system and makes you more vulnerable to many cancers.\"}, {\"编号\": 4, \"标题\": \"Stop using tobacco products if you haven’t already.\", \"描述\": \"Smoking or chewing tobacco are leading causes of several different types of cancer. You likely know that smoking and chewing are harmful to your health, but quitting can be very difficult. Luckily, you don’t have to quit on your own! Talk to your doctor about quitting aids, such as patches, gum, and prescription medication.\\nYou can also join a support group for people who are quitting or have already quit.\\nIf you don’t smoke, stay away from second-hand smoke.\"}, {\"编号\": 5, \"标题\": \"Avoid sharing needles.\", \"描述\": \"STDs also spread through sharing needles, as the illness is present in bodily fluids. For example, you can get HIV, hepatitis B, and hepatitis C by sharing needles. Don’t ever reuse needles or use someone else’s needle.\\nIf you are struggling with addiction, talk to your healthcare provider about getting treatment. You may need help to quit.\"}, {\"编号\": 6, \"标题\": \"Minimize your cell phone use\", \"描述\": \"It is possible that radiofrequency fields from cell phones can increase your risk of brain cancer and other types of cancer. You can minimize this potential risk by keeping your calls short and using your phone only when you really need it.\\nTry to limit direct ear-to-phone contact to no more than 30 minutes per day. You can also limit contact between your phone and other parts of your body by keeping it in a bag instead of in your pocket.\\nIf you need to make a long phone call, minimize direct contact with your phone by turning on the speaker or using a headset.\"}, {\"编号\": 7, \"标题\": \"Avoid potentially carcinogenic personal hygiene products.\", \"描述\": \"Some cosmetics and other personal care products contain ingredients that may increase your risk of cancer. Before you purchase or use a product, take a close look at the ingredient list. Avoid products containing potentially cancer-causing ingredients such as:\\nTalcum powder or other talc-based products. Talc is a common ingredient in many cosmetics and body powders, and talc-containing products have been linked to certain types of cancers.\\nAluminum-based compounds. These compounds are the active ingredient in many antiperspirants and deodorants. While it’s not clear that there is a strong link between aluminum-based products and cancer, you may wish to use aluminum-free products just to be safe.\\nParabens. These estrogen-like chemicals are found in many cosmetic products. While there’s no clear link between parabens and cancer, it is possible that they might contribute to hormone imbalances that could put you at risk.\"}]}, {\"编号\": 3, \"标题\": \"Lowering Your Risk for Common Cancers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Conduct self-exams monthly.\", \"描述\": \"Doing regular self-exams of your skin, breasts, and testicles, if applicable, can help you detect cancer early. If you spot or feel any changes, visit your doctor for a follow-up. Keep in mind that it’s most likely to be a false alarm or benign, so don’t worry.\\n\\nCheck for skin cancer by examining the skin over your entire body. Look for changes in appearance, especially around moles.\\nTo do a breast self exam, lie down and lift your arm over your head. Then, use 3 fingers to feel your breast tissue, starting at the edge of your breast. Work your way around your breast and over your nipple in a circular path to look for lumps or changes. Do the exam 1 week after your period, since your breasts may naturally be lumpy during your period.\\nDo a testicular self exam by looking for changes in your testicles and feeling your testicles for lumps.\"}, {\"编号\": 2, \"标题\": \"Get regular wellness screenings.\", \"描述\": \"Visit your doctor for regular checkups to help maintain good health. Also, get regular cancer screenings, as advised for your age and sex. This helps catch potential cancers early so you can get swift treatment.\\nTell your doctor about your family’s health history.\\nTalk to your doctor about which tests you need.\"}, {\"编号\": 3, \"标题\": \"Maintain a healthy weight\", \"描述\": \"Carrying extra weight on your body does not mean you’re going to get cancer. However, obesity is a common risk factor for cancer. Talk to your doctor or use a Body Mass Index (BMI) chart to determine an appropriate weight for your height, age, and body type.\\nYou can maintain your weight by eating a healthy, balanced diet and exercising daily.\\nIf you’re struggling to lose weight, you might work with a licensed dietitian to create a diet plan that will work for you. Additionally, you can hire a trainer to help you build a fitness plan that you enjoy.\"}, {\"编号\": 4, \"标题\": \"Ask your doctor about the hepatitis B and HPV vaccines.\", \"描述\": \"Hepatitis B can contribute to liver cancer, and HPV may cause cervical or other genital cancers. Fortunately, you can get vaccinated against these illnesses. Your doctor can help you determine if these vaccines are right for you.\\nThe hepatitis B vaccine is recommended for people who are at high risk for hepatitis B. This includes people who are sexually active with multiple partners, people who have STDs, men who have sex with men, health workers who may contract the illness, and intravenous drug users.\\nThe HPV vaccine is recommended for girls and boys between the ages of 11 and 12, but it can be administered until age 26.\"}, {\"编号\": 5, \"标题\": \"Avoid exposure to known carcinogens in your environment.\", \"描述\": \"You might encounter carcinogens at home, outside, or in your workplace. You can check lists of carcinogens maintained by The National Toxicology Program, the International Agency for Research on Cancer, and the Environmental Protection Agency. You can also check the American Cancer Society’s website.\\nAt work, make sure you aren’t exposed to carcinogens like asbestos, benzene, polychlorinated biphenyls (PCBs), or aromatic amines.\\nAvoid bringing potential carcinogens into your home by checking the lists of carcinogens regularly. This allows you to avoid using products, like cleaners, that may contain carcinogens.\\nCheck your home for radon, which exposes you to radiation. Similarly, limit your exposure to medical tests that involve radiation.\\nDrinking unsafe water or breathing polluted air can also put you at greater risk of developing cancer and other health problems. Check air and water conditions in your area and take health precautions (such as drinking bottled water or wearing a mask) if necessary.\"}], \"小提示\": [\"Early detection is key in preventing the spread of cancer. You should have routine checkups with your primary care physician.\\n\", \"It's good for your health and wellbeing to make healthy decisions to reduce your risk of cancer. However, there's no way to guarantee you won't get cancer.\\n\", \"Your doctor can help you reduce your risk profile in a way that works for you and your lifestyle.\\n\"], \"注意事项\": [\"Some cancers cannot be prevented, so don’t replace your regular health screenings with prevention measures. Your best line of defense against cancer is to live a healthy lifestyle and undergo the wellness tests recommended for your age and gender.[40]\\nX\\nTrustworthy Source\\nNational Cancer Institute\\nAn agency in the National Institutes of Health focused on cancer research and patient support\\nGo to source\\n\"]}]}}",
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} | wikihow |
2,953 | How to Avoid Capital Gains Tax on Second Homes | 1. Reducing Capital Gains Tax Liability
1-1. Sell off losing investments.
Your capital gains are offset by your capital losses. If you have some investments that have decreased in value since you bought them, selling them would reduce your total capital gains.
For example, suppose you own some stock that you purchased for $50,000. It is now worth $10,000. If you sold that stock for $10,000, you would have a $40,000 loss. If you made $30,000 on the sale of your second home, that $40,000 loss would wipe out your profit on the sale of the house, and you wouldn't owe any capital gains taxes.
1-2. Donate a portion of the profits.
If you don't need the money for any other purpose, you can make a charitable donation of all or part of the profits you made on the sell of your second house. Charitable donations typically are tax deductible.
Claiming the charity tax deduction may decrease your overall tax liability, but it doesn't actually avoid capital gains tax. You would still be assessed capital gains taxes. However, the charitable deduction may lower the amount of taxes you actually owe.
1-3. Do what you can to reduce your taxable income.
Many governments don't assess capital gains taxes if you have relatively low income. Even if you have a higher income, you may be able to take advantage of various credits and deductions to reduce the amount of income that is subject to taxation.
There are also various investments, including types of retirement accounts, that can lower your taxable income.
Speak to a financial advisor for advice on strategies that could work for you to reduce your taxable income.
In the US, your capital gains rate is determined by your marginal tax rate. If your marginal tax rate is 10 or 15 percent, you do not have to pay taxes on capital gains.
1-4. Keep records of home improvements and selling expenses.
You can deduct any expenses involved in the maintenance or selling of your second home to lower your capital gains taxes. Capital gains taxes are assessed on profit you make on the sale of the home. Profit is defined as the money you made after the original purchase price of the home and all expenses are taken into consideration.
For example, suppose you bought your second home for $100,000, and subsequently made $50,000 in improvements on the home. If you then sold the home for $150,000, you wouldn't owe any capital gains taxes because you didn't actually make a profit.
1-5. Deduct other ownership expenses for your second home.
If you had a mortgage on your second home, you typically can also deduct the mortgage interest to lower your capital gains taxes. Other expenses, including insurance and basic maintenance, can also be deducted.
You can only deduct these expenses to the extent of your gain. However, if your ownership expenses are greater than the amount of profit you made on the sale of the home, you wouldn't owe any capital gains taxes.
Only deduct expenses for which you have receipts or other records. For example, if you have an insurance statement from your insurance company listing the premium payments you've made, you'd be able to deduct those amounts.
1-6. Find out if you're eligible for a discount.
Many countries offer ways for you to qualify for a reduced rate on your capital gains taxes. Typically these discounts are offered as an incentive to behave in ways that benefit society as a whole.
For example, Australia provides an additional discount on capital gains for investors who invest in qualifying affordable housing.
If you hold the property for more than a year before you sell it, you also are eligible for a discounted rate in many countries.
2. Making the Home Your Primary Residence
2-1. Move yourself and your family into your second home.
In some countries, including the US and Canada, you can turn your second home into your primary residence and avoid most, if not all, of the capital gains taxes on the sale of the home.
At most, you can only have one home as your primary residence. This means if you make the decision to live in your second home as your primary residence, you will lose any tax deductions or exemptions you were claiming for your first home. For example, if you have a mortgage on your first home, you would not be able to deduct mortgage interest after moving into your second home.
In the UK, you must have lived in the house as your primary residence for the entire time you've owned the property. You wouldn't be able to avoid capital gains tax on any profits you made off the sale of a second home simply by moving into it.
2-2. Establish your second home as your primary residence.
Check the rules in your country (typically in your tax code) to find out what criteria are necessary for a house to qualify as a primary residence. Generally, your primary residence is where you spend most of your time, have your personal belongings, and collect mail.
Using that address to register to vote also may be considered an indication of your attempt to establish a primary residence there.
Primary residence typically isn't based on any one factor, or even a specific combination of factors. Every situation is evaluated according to individual circumstances.
2-3. Spend most of the year in your second home.
Typically, you need to spend at least 50 percent of your time in a house if you want to claim it as your primary residence. Different countries may have more specific requirements.
In the US, different states have different residency requirements. If you are planning on spending at least part of the year in your first home, check these requirements first.
If your second home is in another country, this method may not work for you. Generally speaking, your primary residence needs to be in the same country where you file taxes.
2-4. Live in your second home for at least 2 years.
Before you sell your home, you need to live there long enough to establish it as your primary residence. Typically this is at least 2 years. You may still owe some capital gains taxes when you sell the home, but at least a portion of any profit would be exempt from taxes.
In the US, you must live in your second home for at least 2 years to get any exemption at all from capital gains taxes when you sell the home. However, you may still owe taxes for the portion of time the home was not your primary residence. For example, if you owned your second home for 4 years, and lived in it as your primary residence for 2 years, 50 percent of your capital gains would be exempt.
2-5. Sell your second home as your primary residence.
Many countries don't assess capital gains taxes on the sale of your primary residence, provided the home meets the basic requirements. Other countries carve out an amount of profit you can take that is exempt from capital gains taxes.
In the US, up to $250,000 in profits from the sale of a primary residence is excluded if you own the home as a single person. If you are married filing jointly, up to $500,000 in profits is excluded from capital gains taxes.
3. Swapping Your Second Home for Another Property
3-1. Hire a qualified intermediary to facilitate the transaction.
Because like-kind exchanges are complex and highly regulated, there are specific corporations that specialize in facilitating these transactions. You must hire a business that you have not had any relationship with in the 24 months before the exchange.
While an attorney or real estate broker could potentially recommend a firm for you to use, your attorney or broker cannot act as a qualified intermediary for you, because you have an existing relationship.
Research your intermediary's background carefully before hiring them. If the transaction does not meet the necessary requirements, you will owe capital gains taxes.
3-2. Sell your second home to a third party.
With the help of your intermediary, you will find a buyer for your second home. Your intermediary stands in your shoes as the seller of the property and closes on the house. All money received from the sale of the house is placed in escrow.
You will have very little to do with this stage of the process. You cannot receive any cash, or that would be considered income to you, and you would potentially owe capital gains taxes.
3-3. Identify a similar property to your second home.
Once the funds are in escrow, you have 45 days to find a property to replace your second home. You have 180 days from the date of closing on your home.
As with the first transaction, the intermediary stands in for you as the buyer. The funds in escrow from the sale of your home are used to purchase the replacement property.
The definition of "similar" is fairly broad. Essentially, you simply have to find a piece of real estate with approximately the same value as your second home. It need not be a home – it could be a vacant lot or a commercial building.
3-4. Avoid receiving any "boot" in the exchange.
Sometimes swaps include an additional cash payment, known as a "boot." If you receive cash along with the swap, it is not considered a like-kind exchange and you will still owe capital gains taxes, at least on the amount of the boot, if not on your total gain.
If you exchange a less valuable property for a more valuable property and pay a boot yourself, you won't incur any capital gains taxes (because you were the one paying the money, not receiving it).
3-5. Finalize ownership of the replacement property.
Your qualified intermediary will purchase the property on your behalf, and then transfer ownership of the property to you. Once your name is on the deed as owner of the replacement property, you can do whatever you want with it. You will not owe any capital gains taxes until you sell the replacement property.
The entire transaction must be completed within 180 days of the date you sold your second home to qualify as a like-kind exchange with the IRS.
When (and if) you sell the replacement property, you will be credited with the capital gain that was present in your second home. You will be taxed on that capital gain, as well as any additional profit earned on the sale of the property.
If you own the property until you die, any capital gains would be wiped out. Whoever inherited the property from you would not owe any capital gains taxes.
3-6. File Form 8824 with the IRS.
This form lets the IRS know that you've completed a like-kind exchange of property, and provides details of the exchange. Your qualified intermediary will produce this and other required tax and legal documents for you.
You may also have to file similar forms with your state tax authority to avoid state capital gains taxes on the transaction.
Tips
Consult a tax expert or financial advisor near you before selling your second home if you're concerned about your liability for capital gains taxes.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Reducing Capital Gains Tax Liability\\n1-1. Sell off losing investments.\\nYour capital gains are offset by your capital losses. If you have some investments that have decreased in value since you bought them, selling them would reduce your total capital gains.\\nFor example, suppose you own some stock that you purchased for $50,000. It is now worth $10,000. If you sold that stock for $10,000, you would have a $40,000 loss. If you made $30,000 on the sale of your second home, that $40,000 loss would wipe out your profit on the sale of the house, and you wouldn't owe any capital gains taxes.\\n1-2. Donate a portion of the profits.\\nIf you don't need the money for any other purpose, you can make a charitable donation of all or part of the profits you made on the sell of your second house. Charitable donations typically are tax deductible.\\nClaiming the charity tax deduction may decrease your overall tax liability, but it doesn't actually avoid capital gains tax. You would still be assessed capital gains taxes. However, the charitable deduction may lower the amount of taxes you actually owe.\\n1-3. Do what you can to reduce your taxable income.\\nMany governments don't assess capital gains taxes if you have relatively low income. Even if you have a higher income, you may be able to take advantage of various credits and deductions to reduce the amount of income that is subject to taxation.\\nThere are also various investments, including types of retirement accounts, that can lower your taxable income.\\nSpeak to a financial advisor for advice on strategies that could work for you to reduce your taxable income.\\nIn the US, your capital gains rate is determined by your marginal tax rate. If your marginal tax rate is 10 or 15 percent, you do not have to pay taxes on capital gains.\\n1-4. Keep records of home improvements and selling expenses.\\nYou can deduct any expenses involved in the maintenance or selling of your second home to lower your capital gains taxes. Capital gains taxes are assessed on profit you make on the sale of the home. Profit is defined as the money you made after the original purchase price of the home and all expenses are taken into consideration.\\nFor example, suppose you bought your second home for $100,000, and subsequently made $50,000 in improvements on the home. If you then sold the home for $150,000, you wouldn't owe any capital gains taxes because you didn't actually make a profit.\\n1-5. Deduct other ownership expenses for your second home.\\nIf you had a mortgage on your second home, you typically can also deduct the mortgage interest to lower your capital gains taxes. Other expenses, including insurance and basic maintenance, can also be deducted.\\nYou can only deduct these expenses to the extent of your gain. However, if your ownership expenses are greater than the amount of profit you made on the sale of the home, you wouldn't owe any capital gains taxes.\\nOnly deduct expenses for which you have receipts or other records. For example, if you have an insurance statement from your insurance company listing the premium payments you've made, you'd be able to deduct those amounts.\\n1-6. Find out if you're eligible for a discount.\\nMany countries offer ways for you to qualify for a reduced rate on your capital gains taxes. Typically these discounts are offered as an incentive to behave in ways that benefit society as a whole.\\nFor example, Australia provides an additional discount on capital gains for investors who invest in qualifying affordable housing.\\nIf you hold the property for more than a year before you sell it, you also are eligible for a discounted rate in many countries.\\n2. Making the Home Your Primary Residence\\n2-1. Move yourself and your family into your second home.\\nIn some countries, including the US and Canada, you can turn your second home into your primary residence and avoid most, if not all, of the capital gains taxes on the sale of the home.\\nAt most, you can only have one home as your primary residence. This means if you make the decision to live in your second home as your primary residence, you will lose any tax deductions or exemptions you were claiming for your first home. For example, if you have a mortgage on your first home, you would not be able to deduct mortgage interest after moving into your second home.\\nIn the UK, you must have lived in the house as your primary residence for the entire time you've owned the property. You wouldn't be able to avoid capital gains tax on any profits you made off the sale of a second home simply by moving into it.\\n2-2. Establish your second home as your primary residence.\\nCheck the rules in your country (typically in your tax code) to find out what criteria are necessary for a house to qualify as a primary residence. Generally, your primary residence is where you spend most of your time, have your personal belongings, and collect mail.\\nUsing that address to register to vote also may be considered an indication of your attempt to establish a primary residence there.\\nPrimary residence typically isn't based on any one factor, or even a specific combination of factors. Every situation is evaluated according to individual circumstances.\\n2-3. Spend most of the year in your second home.\\nTypically, you need to spend at least 50 percent of your time in a house if you want to claim it as your primary residence. Different countries may have more specific requirements.\\nIn the US, different states have different residency requirements. If you are planning on spending at least part of the year in your first home, check these requirements first.\\nIf your second home is in another country, this method may not work for you. Generally speaking, your primary residence needs to be in the same country where you file taxes.\\n2-4. Live in your second home for at least 2 years.\\nBefore you sell your home, you need to live there long enough to establish it as your primary residence. Typically this is at least 2 years. You may still owe some capital gains taxes when you sell the home, but at least a portion of any profit would be exempt from taxes.\\nIn the US, you must live in your second home for at least 2 years to get any exemption at all from capital gains taxes when you sell the home. However, you may still owe taxes for the portion of time the home was not your primary residence. For example, if you owned your second home for 4 years, and lived in it as your primary residence for 2 years, 50 percent of your capital gains would be exempt.\\n2-5. Sell your second home as your primary residence.\\nMany countries don't assess capital gains taxes on the sale of your primary residence, provided the home meets the basic requirements. Other countries carve out an amount of profit you can take that is exempt from capital gains taxes.\\nIn the US, up to $250,000 in profits from the sale of a primary residence is excluded if you own the home as a single person. If you are married filing jointly, up to $500,000 in profits is excluded from capital gains taxes.\\n3. Swapping Your Second Home for Another Property\\n3-1. Hire a qualified intermediary to facilitate the transaction.\\nBecause like-kind exchanges are complex and highly regulated, there are specific corporations that specialize in facilitating these transactions. You must hire a business that you have not had any relationship with in the 24 months before the exchange.\\nWhile an attorney or real estate broker could potentially recommend a firm for you to use, your attorney or broker cannot act as a qualified intermediary for you, because you have an existing relationship.\\nResearch your intermediary's background carefully before hiring them. If the transaction does not meet the necessary requirements, you will owe capital gains taxes.\\n3-2. Sell your second home to a third party.\\nWith the help of your intermediary, you will find a buyer for your second home. Your intermediary stands in your shoes as the seller of the property and closes on the house. All money received from the sale of the house is placed in escrow.\\nYou will have very little to do with this stage of the process. You cannot receive any cash, or that would be considered income to you, and you would potentially owe capital gains taxes.\\n3-3. Identify a similar property to your second home.\\nOnce the funds are in escrow, you have 45 days to find a property to replace your second home. You have 180 days from the date of closing on your home.\\nAs with the first transaction, the intermediary stands in for you as the buyer. The funds in escrow from the sale of your home are used to purchase the replacement property.\\nThe definition of \\\"similar\\\" is fairly broad. Essentially, you simply have to find a piece of real estate with approximately the same value as your second home. It need not be a home – it could be a vacant lot or a commercial building.\\n3-4. Avoid receiving any \\\"boot\\\" in the exchange.\\nSometimes swaps include an additional cash payment, known as a \\\"boot.\\\" If you receive cash along with the swap, it is not considered a like-kind exchange and you will still owe capital gains taxes, at least on the amount of the boot, if not on your total gain.\\nIf you exchange a less valuable property for a more valuable property and pay a boot yourself, you won't incur any capital gains taxes (because you were the one paying the money, not receiving it).\\n3-5. Finalize ownership of the replacement property.\\nYour qualified intermediary will purchase the property on your behalf, and then transfer ownership of the property to you. Once your name is on the deed as owner of the replacement property, you can do whatever you want with it. You will not owe any capital gains taxes until you sell the replacement property.\\nThe entire transaction must be completed within 180 days of the date you sold your second home to qualify as a like-kind exchange with the IRS.\\nWhen (and if) you sell the replacement property, you will be credited with the capital gain that was present in your second home. You will be taxed on that capital gain, as well as any additional profit earned on the sale of the property.\\nIf you own the property until you die, any capital gains would be wiped out. Whoever inherited the property from you would not owe any capital gains taxes.\\n3-6. File Form 8824 with the IRS.\\nThis form lets the IRS know that you've completed a like-kind exchange of property, and provides details of the exchange. Your qualified intermediary will produce this and other required tax and legal documents for you.\\nYou may also have to file similar forms with your state tax authority to avoid state capital gains taxes on the transaction.\\nTips\\nConsult a tax expert or financial advisor near you before selling your second home if you're concerned about your liability for capital gains taxes.\\n\", \"简要回答\": \"Many countries, including the US, the UK, Canada, and Australia, assess capital gains taxes on any profit you make from the sale of a home. While the sale of your primary residence typically is excluded, you usually must pay capital gains taxes if you make a profit on the sale of your secondary home. However, there are ways you can reduce, if not completely eliminate, capital gains taxes on the transaction. In the US, you also have the option of making a like-kind exchange to defer capital gains taxes.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing Capital Gains Tax Liability\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sell off losing investments.\", \"描述\": \"Your capital gains are offset by your capital losses. If you have some investments that have decreased in value since you bought them, selling them would reduce your total capital gains.\\nFor example, suppose you own some stock that you purchased for $50,000. It is now worth $10,000. If you sold that stock for $10,000, you would have a $40,000 loss. If you made $30,000 on the sale of your second home, that $40,000 loss would wipe out your profit on the sale of the house, and you wouldn't owe any capital gains taxes.\"}, {\"编号\": 2, \"标题\": \"Donate a portion of the profits.\", \"描述\": \"If you don't need the money for any other purpose, you can make a charitable donation of all or part of the profits you made on the sell of your second house. Charitable donations typically are tax deductible.\\nClaiming the charity tax deduction may decrease your overall tax liability, but it doesn't actually avoid capital gains tax. You would still be assessed capital gains taxes. However, the charitable deduction may lower the amount of taxes you actually owe.\"}, {\"编号\": 3, \"标题\": \"Do what you can to reduce your taxable income.\", \"描述\": \"Many governments don't assess capital gains taxes if you have relatively low income. Even if you have a higher income, you may be able to take advantage of various credits and deductions to reduce the amount of income that is subject to taxation.\\nThere are also various investments, including types of retirement accounts, that can lower your taxable income.\\nSpeak to a financial advisor for advice on strategies that could work for you to reduce your taxable income.\\nIn the US, your capital gains rate is determined by your marginal tax rate. If your marginal tax rate is 10 or 15 percent, you do not have to pay taxes on capital gains.\"}, {\"编号\": 4, \"标题\": \"Keep records of home improvements and selling expenses.\", \"描述\": \"You can deduct any expenses involved in the maintenance or selling of your second home to lower your capital gains taxes. Capital gains taxes are assessed on profit you make on the sale of the home. Profit is defined as the money you made after the original purchase price of the home and all expenses are taken into consideration.\\nFor example, suppose you bought your second home for $100,000, and subsequently made $50,000 in improvements on the home. If you then sold the home for $150,000, you wouldn't owe any capital gains taxes because you didn't actually make a profit.\"}, {\"编号\": 5, \"标题\": \"Deduct other ownership expenses for your second home.\", \"描述\": \"If you had a mortgage on your second home, you typically can also deduct the mortgage interest to lower your capital gains taxes. Other expenses, including insurance and basic maintenance, can also be deducted.\\nYou can only deduct these expenses to the extent of your gain. However, if your ownership expenses are greater than the amount of profit you made on the sale of the home, you wouldn't owe any capital gains taxes.\\nOnly deduct expenses for which you have receipts or other records. For example, if you have an insurance statement from your insurance company listing the premium payments you've made, you'd be able to deduct those amounts.\"}, {\"编号\": 6, \"标题\": \"Find out if you're eligible for a discount.\", \"描述\": \"Many countries offer ways for you to qualify for a reduced rate on your capital gains taxes. Typically these discounts are offered as an incentive to behave in ways that benefit society as a whole.\\nFor example, Australia provides an additional discount on capital gains for investors who invest in qualifying affordable housing.\\nIf you hold the property for more than a year before you sell it, you also are eligible for a discounted rate in many countries.\"}]}, {\"编号\": 2, \"标题\": \"Making the Home Your Primary Residence\", \"步骤\": [{\"编号\": 1, \"标题\": \"Move yourself and your family into your second home.\", \"描述\": \"In some countries, including the US and Canada, you can turn your second home into your primary residence and avoid most, if not all, of the capital gains taxes on the sale of the home.\\nAt most, you can only have one home as your primary residence. This means if you make the decision to live in your second home as your primary residence, you will lose any tax deductions or exemptions you were claiming for your first home. For example, if you have a mortgage on your first home, you would not be able to deduct mortgage interest after moving into your second home.\\nIn the UK, you must have lived in the house as your primary residence for the entire time you've owned the property. You wouldn't be able to avoid capital gains tax on any profits you made off the sale of a second home simply by moving into it.\"}, {\"编号\": 2, \"标题\": \"Establish your second home as your primary residence.\", \"描述\": \"Check the rules in your country (typically in your tax code) to find out what criteria are necessary for a house to qualify as a primary residence. Generally, your primary residence is where you spend most of your time, have your personal belongings, and collect mail.\\nUsing that address to register to vote also may be considered an indication of your attempt to establish a primary residence there.\\nPrimary residence typically isn't based on any one factor, or even a specific combination of factors. Every situation is evaluated according to individual circumstances.\"}, {\"编号\": 3, \"标题\": \"Spend most of the year in your second home.\", \"描述\": \"Typically, you need to spend at least 50 percent of your time in a house if you want to claim it as your primary residence. Different countries may have more specific requirements.\\nIn the US, different states have different residency requirements. If you are planning on spending at least part of the year in your first home, check these requirements first.\\nIf your second home is in another country, this method may not work for you. Generally speaking, your primary residence needs to be in the same country where you file taxes.\"}, {\"编号\": 4, \"标题\": \"Live in your second home for at least 2 years.\", \"描述\": \"Before you sell your home, you need to live there long enough to establish it as your primary residence. Typically this is at least 2 years. You may still owe some capital gains taxes when you sell the home, but at least a portion of any profit would be exempt from taxes.\\nIn the US, you must live in your second home for at least 2 years to get any exemption at all from capital gains taxes when you sell the home. However, you may still owe taxes for the portion of time the home was not your primary residence. For example, if you owned your second home for 4 years, and lived in it as your primary residence for 2 years, 50 percent of your capital gains would be exempt.\"}, {\"编号\": 5, \"标题\": \"Sell your second home as your primary residence.\", \"描述\": \"Many countries don't assess capital gains taxes on the sale of your primary residence, provided the home meets the basic requirements. Other countries carve out an amount of profit you can take that is exempt from capital gains taxes.\\nIn the US, up to $250,000 in profits from the sale of a primary residence is excluded if you own the home as a single person. If you are married filing jointly, up to $500,000 in profits is excluded from capital gains taxes.\"}]}, {\"编号\": 3, \"标题\": \"Swapping Your Second Home for Another Property\", \"步骤\": [{\"编号\": 1, \"标题\": \"Hire a qualified intermediary to facilitate the transaction.\", \"描述\": \"Because like-kind exchanges are complex and highly regulated, there are specific corporations that specialize in facilitating these transactions. You must hire a business that you have not had any relationship with in the 24 months before the exchange.\\nWhile an attorney or real estate broker could potentially recommend a firm for you to use, your attorney or broker cannot act as a qualified intermediary for you, because you have an existing relationship.\\nResearch your intermediary's background carefully before hiring them. If the transaction does not meet the necessary requirements, you will owe capital gains taxes.\"}, {\"编号\": 2, \"标题\": \"Sell your second home to a third party.\", \"描述\": \"With the help of your intermediary, you will find a buyer for your second home. Your intermediary stands in your shoes as the seller of the property and closes on the house. All money received from the sale of the house is placed in escrow.\\nYou will have very little to do with this stage of the process. You cannot receive any cash, or that would be considered income to you, and you would potentially owe capital gains taxes.\"}, {\"编号\": 3, \"标题\": \"Identify a similar property to your second home.\", \"描述\": \"Once the funds are in escrow, you have 45 days to find a property to replace your second home. You have 180 days from the date of closing on your home.\\nAs with the first transaction, the intermediary stands in for you as the buyer. The funds in escrow from the sale of your home are used to purchase the replacement property.\\nThe definition of \\\"similar\\\" is fairly broad. Essentially, you simply have to find a piece of real estate with approximately the same value as your second home. It need not be a home – it could be a vacant lot or a commercial building.\"}, {\"编号\": 4, \"标题\": \"Avoid receiving any \\\"boot\\\" in the exchange.\", \"描述\": \"Sometimes swaps include an additional cash payment, known as a \\\"boot.\\\" If you receive cash along with the swap, it is not considered a like-kind exchange and you will still owe capital gains taxes, at least on the amount of the boot, if not on your total gain.\\nIf you exchange a less valuable property for a more valuable property and pay a boot yourself, you won't incur any capital gains taxes (because you were the one paying the money, not receiving it).\"}, {\"编号\": 5, \"标题\": \"Finalize ownership of the replacement property.\", \"描述\": \"Your qualified intermediary will purchase the property on your behalf, and then transfer ownership of the property to you. Once your name is on the deed as owner of the replacement property, you can do whatever you want with it. You will not owe any capital gains taxes until you sell the replacement property.\\nThe entire transaction must be completed within 180 days of the date you sold your second home to qualify as a like-kind exchange with the IRS.\\nWhen (and if) you sell the replacement property, you will be credited with the capital gain that was present in your second home. You will be taxed on that capital gain, as well as any additional profit earned on the sale of the property.\\nIf you own the property until you die, any capital gains would be wiped out. Whoever inherited the property from you would not owe any capital gains taxes.\"}, {\"编号\": 6, \"标题\": \"File Form 8824 with the IRS.\", \"描述\": \"This form lets the IRS know that you've completed a like-kind exchange of property, and provides details of the exchange. Your qualified intermediary will produce this and other required tax and legal documents for you.\\nYou may also have to file similar forms with your state tax authority to avoid state capital gains taxes on the transaction.\"}], \"小提示\": [\"Consult a tax expert or financial advisor near you before selling your second home if you're concerned about your liability for capital gains taxes.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,954 | How to Avoid Car Accidents | 1. Modifying Your Driving
1-1. Slow down.
Speeding reduces the time you have to react and increases the likelihood of you having an accident. The faster you’re going, the harder it is to slow down. When you can't slow down, you are risking the possibility of causing an accident.
Remember that police officers often stay hidden from view while looking for speeders. If you're caught driving too fast, they won't hesitate to give you a ticket. While this isn’t an accident, it’s certainly another thing you want to avoid.
1-2. Stay in your lane.
Defensive driving means letting others go ahead of you and not defending your position in traffic. Avoid the urge to be a vigilante ("Oh yeah? Let me show you what it's like to be cut off like that!") and stay away from weaving and cutting others off by sticking to your lane. Accept the fact that someone is always going to think they're in more of a hurry than you. These are the drivers you want to move far away from. Don't be tempted to “teach them a lesson” – it won't work.
In general, avoid the left lane except to pass other cars. It’s where most accidents happen. You also have more "escape routes" in the right lane should a problem suddenly arise that requires you to quickly change lanes or pull onto the shoulder.
1-3. Drive with both hands on the wheel.
Two hands on the wheel allow you more control over the car if an emergency situation were to arise. Imagine having one hand leisurely resting on it when you have to swerve out of the way – you lose that precious split second in adjusting your position that could mean the difference between safety and an accident.
Keep your hands in the 10 o’clock and 2 o’clock positions. While this isn’t necessarily the most comfortable, this position does allow you the most flexibility should you suddenly need to adjust your course.
1-4. Don't tailgate the car in front of you.
No matter how slowly traffic is moving, keep at least two seconds of following distance between you and the car ahead of you. Any less and you won't be able to stop in time if the driver in front of you slams on their brakes.
This is especially important during high traffic times. You may think the car ahead of you is speeding up significantly, when really they’re moving forward only to stop again. If you don’t tailgate, you’ll put less wear on your brakes and save gas, too. All that stopping and starting isn’t good for your vehicle.
1-5. Use your signals properly.
Always use your signal, even if you think no one is there. When changing lanes on the freeway, don't signal as an afterthought or during the lane change. Signal at least a couple of seconds in advance so others know what you're going to do before you do it and can account for your actions should there be an issue.
Ever notice how most of the skid marks along the highway are just before an exit ramp? This is where you have to be the most careful.
1-6. Keep your eyes moving.
Don't get in the habit of staring at the back of the car ahead of you. Periodically shift your eyes to the side-view mirrors, the rear-view mirror, and ahead to where you'll be in 10-15 seconds. Doing this, you can spot a potentially dangerous situation before it happens.
This can help you predict what traffic is going to do. Looking at the cars a few ahead of you will let you know whether you’ll have to soon hit the brakes or not.
This will help you monitor your blind spot as well, which makes it much easier to know if the lane changes you want to make are safe.
1-7. Always wear a seat belt.
This is a must, no matter where you are, what kind of car you're driving, or where you're driving to. By law in many countries, all cars must have a safety restraint and it must be used. Buckling up only takes a second and can save your life in an accident.
Children should always be in a booster seat or car seat until they are tall enough and heavy enough to sit by themselves. This generally includes children age eight and under.Never put a child in a car or booster seat in the front passenger seat or another seat with airbags. Children should generally be 12 and older when sitting in the front passenger seat.
1-8. Drive in the curbside lane in street traffic.
Staying within the protection of the curbside lane will reduce the likelihood of a collision with oncoming traffic in two- or four-lane city streets. And instead of having traffic on both sides of your vehicle, as you have when you are in the non-curbside lane, you only have traffic on one side, which lessens the probability that another driver will hit your vehicle in one way or another.
1-9. Park between two other vehicles.
Many minor car accidents occur in parking lots, mostly when either parking or leaving the parking space. If you park in a space without vehicles in the spaces to either side of you, this potentially gives several other cars the chance to hit your vehicle while attempting to park next to it. If you park between two other vehicles, you reduce the chance that other cars will attempt to park next to yours and possibly hit it.
2. Avoiding Distractions
2-1. When you're driving, only drive.
Pull over if you need to talk on the phone, read directions, eat a snack, or mess with your iPod or CD player. It only takes a second or two of distraction to get into trouble, to miss that obstacle in the middle of the road or the car in front of you coming to a jarring halt. The last thing you want is your mind and hands busy when an emergency situation arises.
This is important to keep yourself accountable, but it's also important to keep away from others that aren't so careful. Giving driving 100% of your concentration will help you avoid the drivers that are texting, eating, or not really paying active attention.
2-2. Avoid driving at night.
Most accidents happen at night or in the wee hours of the morning. Here’s why:
It is more difficult to see, regardless of the weather.
You and other drivers are more tired. Your reaction times are slower, making driving overall more dangerous.
You will have the greatest chance of meeting up with a drunk driver at night.
2-3. Don’t text or talk on the phone while driving.
If your eyes are on your phone or your thoughts are anywhere else other than on the road, you’re more likely to get into an accident.
Approximately one-quarter of all traffic accidents are related to cell phone use in America. That's 25% – or 1.3 million crashes.
2-4. Try to avoid driving in bad weather.
Inclement weather – be it fog, the wind, rain, or snow – means your car can’t perform as normal and neither can the cars around you (regardless of how good a driver you are or those around you are). And even if no one is around you, you still run the risk of having a weather-related accident. Here's a few things to keep in mind:
Always keep your windshield wipers going in the rain or snow
Defrost your windshield to keep it from fogging up
Turn on your headlights to help others to see you
If possible, try to avoid driving in the snow at all, especially if your car is rear wheel drive. If you must go out in the snow, drive extra slow, use the brakes and gas pedal gently, and maintain an increased stopping distance.
2-5. Never get into a car with a drunk driver.
It is always best to have a "designated driver.” If someone you're with wants to drive and they've been drinking, don't let them. There are taxis, public transit, and people you can call for assistance. There is no reason to drive when alcohol is on the scene.
Never drive after you have had alcoholic beverages either. Even one beer can alter your ability to drive safely. After all, buzzed driving is drunk driving, especially to the cops.
2-6. Don’t drive when you’re tired, whether it’s night or not.
When you're tired (especially if you fall asleep easily or have narcolepsy), your reaction time is impaired. Your brain isn't firing on all cylinders and you drive on autopilot, unable to take in all the stimuli around you. When that happens, you are more likely to put yourself in a dangerous situation without even realizing it.
Be aware that some medications can cause drowsiness and make operating a vehicle very dangerous. If you've started a new medication, ask your doctor if it is still safe to drive.
2-7. Watch out for approaching emergency vehicles.
These vehicles (primarily Fire Department vehicles and ambulances) can override the normal pattern of traffic signals in some circumstances. Even if your light is green, you shouldn't go. Some cities have the technology to turn your light red, but others don't. If you're in a situation where you're moving forward, move to the right onto the shoulder to let them pass.
Both the emergency vehicle and the traffic signal must be equipped with the appropriate devices, and only some cities and certain intersections have such devices installed. One of the most common is the "Opticom" system, basically recognized as a very fast flashing white strobe light mounted at or near the top of the emergency vehicle (not the "wig-wag" flashing high-beam headlights). A small receiving unit mounted on the traffic signal pole receives the "strobe code" and turns traffic lights green for the approaching emergency vehicle and red in all other directions. Such systems have been shown to reduce traffic accidents and injuries/fatalities involving emergency vehicles while improving response times to life-threatening emergencies.
Emergency vehicles can only take control of intersection traffic lights if they are traveling in an emergency response mode – with all emergency lights activated and siren sounding. Once the emergency vehicle travels through the intersection, the traffic signal returns to its normal pattern.
3. Keeping Your Car Safe
3-1. Keep your tires properly inflated.
According to a recent study, five percent of all vehicles experience tire problems immediately before a crash. Tires that are underinflated by more than 25 percent are three times more likely to be involved in a crash related to tire problems than vehicles with proper inflation.
What’s more, tires underinflated up to 25 percent run the risk of overheating, leading to failure, and at the very least adversely affecting handling and tread life.
3-2. Go in for regular tune-ups.
When your car is in tiptop shape, the likelihood of you getting into an accident due to a technical malfunction is greatly reduced. You can't prevent the weather, but you can prevent your car from causing your next accident.
Get your brakes checked. A surefire way to get into an accident is to have your brakes go out on you. Get your brake lining checked by your mechanic the next time you’re in for a tune-up.
3-3. Keep your windshield and mirrors clean.
Simply enough, to avoid accidents, you’ve got to be able to see. With your vision even slightly impaired, you could lose that split second you need to adjust your course and put yourself in danger.
Keep the mirrors positioned well, too. If you can’t see what’s behind you, next to you, or in your blind spot, you’re much, much more likely to get into a car accident.
3-4. Replace your windshield wipers regularly.
In the event that you run into bad weather (snow or rain), it’s imperative that your windshield wipers work well. If they don’t, you won’t be able to see out of your car and properly determine what’s in front of you and how far away it is. The accident you could get you might not even see coming.
You can do this yourself quite easily. Read wikiHow's How to Change the Wiper Blades on Your Car for more information.
Tips
The summer is the most dangerous driving season of the year, especially for teens. There are three main holidays (Memorial Day, July 4th and Labor Day) over three long weekends each accounting for nearly 500 deaths.[11]
X
Research source
If you have an elderly relative who is driving and should not because of their eyesight or hearing then do not drive with them! Insist that they stop driving or retake their driver's test.
Move to the right for sirens and lights! Emergency vehicles can appear in your rear view mirror suddenly. Memorize and abide by the handy rhyme, for everyone's benefit.
Warnings
Do not run red lights or stop signs.
You will receive tickets in most areas if caught without wearing a seatbelt.
Be mindful of any emergency vehicle approaching from any direction and give way if the vehicle emergency lights are flashing and the siren is sounding.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Modifying Your Driving\\n1-1. Slow down.\\nSpeeding reduces the time you have to react and increases the likelihood of you having an accident. The faster you’re going, the harder it is to slow down. When you can't slow down, you are risking the possibility of causing an accident.\\nRemember that police officers often stay hidden from view while looking for speeders. If you're caught driving too fast, they won't hesitate to give you a ticket. While this isn’t an accident, it’s certainly another thing you want to avoid.\\n1-2. Stay in your lane.\\nDefensive driving means letting others go ahead of you and not defending your position in traffic. Avoid the urge to be a vigilante (\\\"Oh yeah? Let me show you what it's like to be cut off like that!\\\") and stay away from weaving and cutting others off by sticking to your lane. Accept the fact that someone is always going to think they're in more of a hurry than you. These are the drivers you want to move far away from. Don't be tempted to “teach them a lesson” – it won't work. \\nIn general, avoid the left lane except to pass other cars. It’s where most accidents happen. You also have more \\\"escape routes\\\" in the right lane should a problem suddenly arise that requires you to quickly change lanes or pull onto the shoulder.\\n1-3. Drive with both hands on the wheel.\\nTwo hands on the wheel allow you more control over the car if an emergency situation were to arise. Imagine having one hand leisurely resting on it when you have to swerve out of the way – you lose that precious split second in adjusting your position that could mean the difference between safety and an accident.\\nKeep your hands in the 10 o’clock and 2 o’clock positions. While this isn’t necessarily the most comfortable, this position does allow you the most flexibility should you suddenly need to adjust your course.\\n1-4. Don't tailgate the car in front of you.\\nNo matter how slowly traffic is moving, keep at least two seconds of following distance between you and the car ahead of you. Any less and you won't be able to stop in time if the driver in front of you slams on their brakes.\\nThis is especially important during high traffic times. You may think the car ahead of you is speeding up significantly, when really they’re moving forward only to stop again. If you don’t tailgate, you’ll put less wear on your brakes and save gas, too. All that stopping and starting isn’t good for your vehicle.\\n1-5. Use your signals properly.\\nAlways use your signal, even if you think no one is there. When changing lanes on the freeway, don't signal as an afterthought or during the lane change. Signal at least a couple of seconds in advance so others know what you're going to do before you do it and can account for your actions should there be an issue.\\nEver notice how most of the skid marks along the highway are just before an exit ramp? This is where you have to be the most careful.\\n1-6. Keep your eyes moving.\\nDon't get in the habit of staring at the back of the car ahead of you. Periodically shift your eyes to the side-view mirrors, the rear-view mirror, and ahead to where you'll be in 10-15 seconds. Doing this, you can spot a potentially dangerous situation before it happens.\\nThis can help you predict what traffic is going to do. Looking at the cars a few ahead of you will let you know whether you’ll have to soon hit the brakes or not.\\nThis will help you monitor your blind spot as well, which makes it much easier to know if the lane changes you want to make are safe.\\n1-7. Always wear a seat belt.\\nThis is a must, no matter where you are, what kind of car you're driving, or where you're driving to. By law in many countries, all cars must have a safety restraint and it must be used. Buckling up only takes a second and can save your life in an accident.\\nChildren should always be in a booster seat or car seat until they are tall enough and heavy enough to sit by themselves. This generally includes children age eight and under.Never put a child in a car or booster seat in the front passenger seat or another seat with airbags. Children should generally be 12 and older when sitting in the front passenger seat.\\n1-8. Drive in the curbside lane in street traffic.\\nStaying within the protection of the curbside lane will reduce the likelihood of a collision with oncoming traffic in two- or four-lane city streets. And instead of having traffic on both sides of your vehicle, as you have when you are in the non-curbside lane, you only have traffic on one side, which lessens the probability that another driver will hit your vehicle in one way or another.\\n1-9. Park between two other vehicles.\\nMany minor car accidents occur in parking lots, mostly when either parking or leaving the parking space. If you park in a space without vehicles in the spaces to either side of you, this potentially gives several other cars the chance to hit your vehicle while attempting to park next to it. If you park between two other vehicles, you reduce the chance that other cars will attempt to park next to yours and possibly hit it.\\n2. Avoiding Distractions\\n2-1. When you're driving, only drive.\\nPull over if you need to talk on the phone, read directions, eat a snack, or mess with your iPod or CD player. It only takes a second or two of distraction to get into trouble, to miss that obstacle in the middle of the road or the car in front of you coming to a jarring halt. The last thing you want is your mind and hands busy when an emergency situation arises.\\nThis is important to keep yourself accountable, but it's also important to keep away from others that aren't so careful. Giving driving 100% of your concentration will help you avoid the drivers that are texting, eating, or not really paying active attention.\\n2-2. Avoid driving at night.\\nMost accidents happen at night or in the wee hours of the morning. Here’s why:\\nIt is more difficult to see, regardless of the weather.\\nYou and other drivers are more tired. Your reaction times are slower, making driving overall more dangerous.\\nYou will have the greatest chance of meeting up with a drunk driver at night.\\n2-3. Don’t text or talk on the phone while driving.\\nIf your eyes are on your phone or your thoughts are anywhere else other than on the road, you’re more likely to get into an accident. \\nApproximately one-quarter of all traffic accidents are related to cell phone use in America. That's 25% – or 1.3 million crashes.\\n2-4. Try to avoid driving in bad weather.\\nInclement weather – be it fog, the wind, rain, or snow – means your car can’t perform as normal and neither can the cars around you (regardless of how good a driver you are or those around you are). And even if no one is around you, you still run the risk of having a weather-related accident. Here's a few things to keep in mind:\\nAlways keep your windshield wipers going in the rain or snow\\nDefrost your windshield to keep it from fogging up\\nTurn on your headlights to help others to see you\\nIf possible, try to avoid driving in the snow at all, especially if your car is rear wheel drive. If you must go out in the snow, drive extra slow, use the brakes and gas pedal gently, and maintain an increased stopping distance.\\n2-5. Never get into a car with a drunk driver.\\nIt is always best to have a \\\"designated driver.” If someone you're with wants to drive and they've been drinking, don't let them. There are taxis, public transit, and people you can call for assistance. There is no reason to drive when alcohol is on the scene.\\nNever drive after you have had alcoholic beverages either. Even one beer can alter your ability to drive safely. After all, buzzed driving is drunk driving, especially to the cops.\\n2-6. Don’t drive when you’re tired, whether it’s night or not.\\nWhen you're tired (especially if you fall asleep easily or have narcolepsy), your reaction time is impaired. Your brain isn't firing on all cylinders and you drive on autopilot, unable to take in all the stimuli around you. When that happens, you are more likely to put yourself in a dangerous situation without even realizing it. \\nBe aware that some medications can cause drowsiness and make operating a vehicle very dangerous. If you've started a new medication, ask your doctor if it is still safe to drive.\\n2-7. Watch out for approaching emergency vehicles.\\nThese vehicles (primarily Fire Department vehicles and ambulances) can override the normal pattern of traffic signals in some circumstances. Even if your light is green, you shouldn't go. Some cities have the technology to turn your light red, but others don't. If you're in a situation where you're moving forward, move to the right onto the shoulder to let them pass. \\nBoth the emergency vehicle and the traffic signal must be equipped with the appropriate devices, and only some cities and certain intersections have such devices installed. One of the most common is the \\\"Opticom\\\" system, basically recognized as a very fast flashing white strobe light mounted at or near the top of the emergency vehicle (not the \\\"wig-wag\\\" flashing high-beam headlights). A small receiving unit mounted on the traffic signal pole receives the \\\"strobe code\\\" and turns traffic lights green for the approaching emergency vehicle and red in all other directions. Such systems have been shown to reduce traffic accidents and injuries/fatalities involving emergency vehicles while improving response times to life-threatening emergencies.\\nEmergency vehicles can only take control of intersection traffic lights if they are traveling in an emergency response mode – with all emergency lights activated and siren sounding. Once the emergency vehicle travels through the intersection, the traffic signal returns to its normal pattern.\\n3. Keeping Your Car Safe\\n3-1. Keep your tires properly inflated.\\nAccording to a recent study, five percent of all vehicles experience tire problems immediately before a crash. Tires that are underinflated by more than 25 percent are three times more likely to be involved in a crash related to tire problems than vehicles with proper inflation. \\nWhat’s more, tires underinflated up to 25 percent run the risk of overheating, leading to failure, and at the very least adversely affecting handling and tread life.\\n3-2. Go in for regular tune-ups.\\nWhen your car is in tiptop shape, the likelihood of you getting into an accident due to a technical malfunction is greatly reduced. You can't prevent the weather, but you can prevent your car from causing your next accident.\\nGet your brakes checked. A surefire way to get into an accident is to have your brakes go out on you. Get your brake lining checked by your mechanic the next time you’re in for a tune-up.\\n3-3. Keep your windshield and mirrors clean.\\nSimply enough, to avoid accidents, you’ve got to be able to see. With your vision even slightly impaired, you could lose that split second you need to adjust your course and put yourself in danger. \\nKeep the mirrors positioned well, too. If you can’t see what’s behind you, next to you, or in your blind spot, you’re much, much more likely to get into a car accident.\\n3-4. Replace your windshield wipers regularly.\\nIn the event that you run into bad weather (snow or rain), it’s imperative that your windshield wipers work well. If they don’t, you won’t be able to see out of your car and properly determine what’s in front of you and how far away it is. The accident you could get you might not even see coming. \\nYou can do this yourself quite easily. Read wikiHow's How to Change the Wiper Blades on Your Car for more information.\\nTips\\nThe summer is the most dangerous driving season of the year, especially for teens. There are three main holidays (Memorial Day, July 4th and Labor Day) over three long weekends each accounting for nearly 500 deaths.[11]\\nX\\nResearch source\\nIf you have an elderly relative who is driving and should not because of their eyesight or hearing then do not drive with them! Insist that they stop driving or retake their driver's test.\\nMove to the right for sirens and lights! Emergency vehicles can appear in your rear view mirror suddenly. Memorize and abide by the handy rhyme, for everyone's benefit.\\nWarnings\\nDo not run red lights or stop signs.\\nYou will receive tickets in most areas if caught without wearing a seatbelt.\\nBe mindful of any emergency vehicle approaching from any direction and give way if the vehicle emergency lights are flashing and the siren is sounding.\\n\", \"简要回答\": \"Car accidents happen all the time – one drive down the freeway can attest to that. To avoid getting into one yourself, you need to account for yourself as a driver and for those around you, too. Not only will this lead to safer driving, but it can also save you time and unnecessary expenses.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Modifying Your Driving\", \"步骤\": [{\"编号\": 1, \"标题\": \"Slow down.\", \"描述\": \"Speeding reduces the time you have to react and increases the likelihood of you having an accident. The faster you’re going, the harder it is to slow down. When you can't slow down, you are risking the possibility of causing an accident.\\nRemember that police officers often stay hidden from view while looking for speeders. If you're caught driving too fast, they won't hesitate to give you a ticket. While this isn’t an accident, it’s certainly another thing you want to avoid.\"}, {\"编号\": 2, \"标题\": \"Stay in your lane.\", \"描述\": \"Defensive driving means letting others go ahead of you and not defending your position in traffic. Avoid the urge to be a vigilante (\\\"Oh yeah? Let me show you what it's like to be cut off like that!\\\") and stay away from weaving and cutting others off by sticking to your lane. Accept the fact that someone is always going to think they're in more of a hurry than you. These are the drivers you want to move far away from. Don't be tempted to “teach them a lesson” – it won't work. \\nIn general, avoid the left lane except to pass other cars. It’s where most accidents happen. You also have more \\\"escape routes\\\" in the right lane should a problem suddenly arise that requires you to quickly change lanes or pull onto the shoulder.\"}, {\"编号\": 3, \"标题\": \"Drive with both hands on the wheel.\", \"描述\": \"Two hands on the wheel allow you more control over the car if an emergency situation were to arise. Imagine having one hand leisurely resting on it when you have to swerve out of the way – you lose that precious split second in adjusting your position that could mean the difference between safety and an accident.\\nKeep your hands in the 10 o’clock and 2 o’clock positions. While this isn’t necessarily the most comfortable, this position does allow you the most flexibility should you suddenly need to adjust your course.\"}, {\"编号\": 4, \"标题\": \"Don't tailgate the car in front of you.\", \"描述\": \"No matter how slowly traffic is moving, keep at least two seconds of following distance between you and the car ahead of you. Any less and you won't be able to stop in time if the driver in front of you slams on their brakes.\\nThis is especially important during high traffic times. You may think the car ahead of you is speeding up significantly, when really they’re moving forward only to stop again. If you don’t tailgate, you’ll put less wear on your brakes and save gas, too. All that stopping and starting isn’t good for your vehicle.\"}, {\"编号\": 5, \"标题\": \"Use your signals properly.\", \"描述\": \"Always use your signal, even if you think no one is there. When changing lanes on the freeway, don't signal as an afterthought or during the lane change. Signal at least a couple of seconds in advance so others know what you're going to do before you do it and can account for your actions should there be an issue.\\nEver notice how most of the skid marks along the highway are just before an exit ramp? This is where you have to be the most careful.\"}, {\"编号\": 6, \"标题\": \"Keep your eyes moving.\", \"描述\": \"Don't get in the habit of staring at the back of the car ahead of you. Periodically shift your eyes to the side-view mirrors, the rear-view mirror, and ahead to where you'll be in 10-15 seconds. Doing this, you can spot a potentially dangerous situation before it happens.\\nThis can help you predict what traffic is going to do. Looking at the cars a few ahead of you will let you know whether you’ll have to soon hit the brakes or not.\\nThis will help you monitor your blind spot as well, which makes it much easier to know if the lane changes you want to make are safe.\"}, {\"编号\": 7, \"标题\": \"Always wear a seat belt.\", \"描述\": \"This is a must, no matter where you are, what kind of car you're driving, or where you're driving to. By law in many countries, all cars must have a safety restraint and it must be used. Buckling up only takes a second and can save your life in an accident.\\nChildren should always be in a booster seat or car seat until they are tall enough and heavy enough to sit by themselves. This generally includes children age eight and under.Never put a child in a car or booster seat in the front passenger seat or another seat with airbags. Children should generally be 12 and older when sitting in the front passenger seat.\"}, {\"编号\": 8, \"标题\": \"Drive in the curbside lane in street traffic.\", \"描述\": \"Staying within the protection of the curbside lane will reduce the likelihood of a collision with oncoming traffic in two- or four-lane city streets. And instead of having traffic on both sides of your vehicle, as you have when you are in the non-curbside lane, you only have traffic on one side, which lessens the probability that another driver will hit your vehicle in one way or another.\"}, {\"编号\": 9, \"标题\": \"Park between two other vehicles.\", \"描述\": \"Many minor car accidents occur in parking lots, mostly when either parking or leaving the parking space. If you park in a space without vehicles in the spaces to either side of you, this potentially gives several other cars the chance to hit your vehicle while attempting to park next to it. If you park between two other vehicles, you reduce the chance that other cars will attempt to park next to yours and possibly hit it.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Distractions\", \"步骤\": [{\"编号\": 1, \"标题\": \"When you're driving, only drive.\", \"描述\": \"Pull over if you need to talk on the phone, read directions, eat a snack, or mess with your iPod or CD player. It only takes a second or two of distraction to get into trouble, to miss that obstacle in the middle of the road or the car in front of you coming to a jarring halt. The last thing you want is your mind and hands busy when an emergency situation arises.\\nThis is important to keep yourself accountable, but it's also important to keep away from others that aren't so careful. Giving driving 100% of your concentration will help you avoid the drivers that are texting, eating, or not really paying active attention.\"}, {\"编号\": 2, \"标题\": \"Avoid driving at night.\", \"描述\": \"Most accidents happen at night or in the wee hours of the morning. Here’s why:\\nIt is more difficult to see, regardless of the weather.\\nYou and other drivers are more tired. Your reaction times are slower, making driving overall more dangerous.\\nYou will have the greatest chance of meeting up with a drunk driver at night.\"}, {\"编号\": 3, \"标题\": \"Don’t text or talk on the phone while driving.\", \"描述\": \"If your eyes are on your phone or your thoughts are anywhere else other than on the road, you’re more likely to get into an accident. \\nApproximately one-quarter of all traffic accidents are related to cell phone use in America. That's 25% – or 1.3 million crashes.\"}, {\"编号\": 4, \"标题\": \"Try to avoid driving in bad weather.\", \"描述\": \"Inclement weather – be it fog, the wind, rain, or snow – means your car can’t perform as normal and neither can the cars around you (regardless of how good a driver you are or those around you are). And even if no one is around you, you still run the risk of having a weather-related accident. Here's a few things to keep in mind:\\nAlways keep your windshield wipers going in the rain or snow\\nDefrost your windshield to keep it from fogging up\\nTurn on your headlights to help others to see you\\nIf possible, try to avoid driving in the snow at all, especially if your car is rear wheel drive. If you must go out in the snow, drive extra slow, use the brakes and gas pedal gently, and maintain an increased stopping distance.\"}, {\"编号\": 5, \"标题\": \"Never get into a car with a drunk driver.\", \"描述\": \"It is always best to have a \\\"designated driver.” If someone you're with wants to drive and they've been drinking, don't let them. There are taxis, public transit, and people you can call for assistance. There is no reason to drive when alcohol is on the scene.\\nNever drive after you have had alcoholic beverages either. Even one beer can alter your ability to drive safely. After all, buzzed driving is drunk driving, especially to the cops.\"}, {\"编号\": 6, \"标题\": \"Don’t drive when you’re tired, whether it’s night or not.\", \"描述\": \"When you're tired (especially if you fall asleep easily or have narcolepsy), your reaction time is impaired. Your brain isn't firing on all cylinders and you drive on autopilot, unable to take in all the stimuli around you. When that happens, you are more likely to put yourself in a dangerous situation without even realizing it. \\nBe aware that some medications can cause drowsiness and make operating a vehicle very dangerous. If you've started a new medication, ask your doctor if it is still safe to drive.\"}, {\"编号\": 7, \"标题\": \"Watch out for approaching emergency vehicles.\", \"描述\": \"These vehicles (primarily Fire Department vehicles and ambulances) can override the normal pattern of traffic signals in some circumstances. Even if your light is green, you shouldn't go. Some cities have the technology to turn your light red, but others don't. If you're in a situation where you're moving forward, move to the right onto the shoulder to let them pass. \\nBoth the emergency vehicle and the traffic signal must be equipped with the appropriate devices, and only some cities and certain intersections have such devices installed. One of the most common is the \\\"Opticom\\\" system, basically recognized as a very fast flashing white strobe light mounted at or near the top of the emergency vehicle (not the \\\"wig-wag\\\" flashing high-beam headlights). A small receiving unit mounted on the traffic signal pole receives the \\\"strobe code\\\" and turns traffic lights green for the approaching emergency vehicle and red in all other directions. Such systems have been shown to reduce traffic accidents and injuries/fatalities involving emergency vehicles while improving response times to life-threatening emergencies.\\nEmergency vehicles can only take control of intersection traffic lights if they are traveling in an emergency response mode – with all emergency lights activated and siren sounding. Once the emergency vehicle travels through the intersection, the traffic signal returns to its normal pattern.\"}]}, {\"编号\": 3, \"标题\": \"Keeping Your Car Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your tires properly inflated.\", \"描述\": \"According to a recent study, five percent of all vehicles experience tire problems immediately before a crash. Tires that are underinflated by more than 25 percent are three times more likely to be involved in a crash related to tire problems than vehicles with proper inflation. \\nWhat’s more, tires underinflated up to 25 percent run the risk of overheating, leading to failure, and at the very least adversely affecting handling and tread life.\"}, {\"编号\": 2, \"标题\": \"Go in for regular tune-ups.\", \"描述\": \"When your car is in tiptop shape, the likelihood of you getting into an accident due to a technical malfunction is greatly reduced. You can't prevent the weather, but you can prevent your car from causing your next accident.\\nGet your brakes checked. A surefire way to get into an accident is to have your brakes go out on you. Get your brake lining checked by your mechanic the next time you’re in for a tune-up.\"}, {\"编号\": 3, \"标题\": \"Keep your windshield and mirrors clean.\", \"描述\": \"Simply enough, to avoid accidents, you’ve got to be able to see. With your vision even slightly impaired, you could lose that split second you need to adjust your course and put yourself in danger. \\nKeep the mirrors positioned well, too. If you can’t see what’s behind you, next to you, or in your blind spot, you’re much, much more likely to get into a car accident.\"}, {\"编号\": 4, \"标题\": \"Replace your windshield wipers regularly.\", \"描述\": \"In the event that you run into bad weather (snow or rain), it’s imperative that your windshield wipers work well. If they don’t, you won’t be able to see out of your car and properly determine what’s in front of you and how far away it is. The accident you could get you might not even see coming. \\nYou can do this yourself quite easily. Read wikiHow's How to Change the Wiper Blades on Your Car for more information.\"}], \"小提示\": [\"The summer is the most dangerous driving season of the year, especially for teens. There are three main holidays (Memorial Day, July 4th and Labor Day) over three long weekends each accounting for nearly 500 deaths.[11]\\nX\\nResearch source\\n\", \"If you have an elderly relative who is driving and should not because of their eyesight or hearing then do not drive with them! Insist that they stop driving or retake their driver's test.\\n\", \"Move to the right for sirens and lights! Emergency vehicles can appear in your rear view mirror suddenly. Memorize and abide by the handy rhyme, for everyone's benefit.\\n\"], \"注意事项\": [\"Do not run red lights or stop signs.\\n\", \"You will receive tickets in most areas if caught without wearing a seatbelt.\\n\", \"Be mindful of any emergency vehicle approaching from any direction and give way if the vehicle emergency lights are flashing and the siren is sounding.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,955 | How to Avoid Car Sickness | 1. Changing the Way You Travel
1-1. Sit in the front seat of a car.
Doctors believe that motion sickness is caused by a conflict between what your eyes are seeing and how your body is interpreting the motion of a vehicle, which uses signals originating in your inner ear to sense balance. For example, if your eyes see the car seat in front of you but your body feels the curves and speed of the road, your inner ear might be thrown off. This then leads to the nausea and dizziness so typical of carsickness. To avoid this feeling, try to have your eyes focused on the road in front of you so that your eyes and your body can interpret the same information. By sitting in the front seat, you are much less likely to experience a discrepancy between what you see and how your body interprets motion.
Driving the car yourself has the added benefit of giving you something to focus on, which can distract you from your sickness.
1-2. Focus your eyes on the horizon.
Having a fixed visual point in front of you will help keep your eyes, inner ear, and nerves in check. Look out the front window and find a stable point at the horizon, somewhere in the distance. This point could be a mountain, a tree, a building, or simply a point in space. Concentrate all your visual attention at this point. Hold your gaze there even if there are bumps, curves, and hills. Resist the temptation to look out the side window: only look out the front window.
If you are in control of the vehicle, be sure that you are paying attention to the road and surrounding cars as well as to the horizon in front of you.
1-3. Keep cool.
Having a cool, well-ventilated atmosphere can help mitigate car sickness as well as alleviate symptoms such as sweating and nausea. If you can, crack the car windows open to create a cross breeze. Alternatively, you can turn on the car's air conditioning. Point the air vents at your face to get the most benefit.
Ventilation can also help reduce food odors in the car. Car sickness can be exacerbated by strong food odors.
1-4. Stabilize your head.
It can sometimes be hard to keep your eyes focused on a single point when you are in a bouncing, bumpy car. To stabilize your vision, make sure your head is stabilized too. Rest it against the headrest behind you to keep it still. A neck pillow might also help you keep your head — and therefore your vision — steady.
1-5. Take frequent breaks.
Go outside to stretch your legs. Sit on a bench or under a tree and take some deep breaths in through your mouth to help relax. This is especially important during journeys that involve a long distance of curvy roads. Not only does stopping frequently help alleviate car sickness, but it is also good for the driver to take a break every once in a while. Resume driving when you feel alert and when your dizziness and nausea pass.
1-6. Try to nap.
Sleeping through your motion sickness can also work wonders for car passengers. You won't be aware of the differences between your visual information and the signals your body is sending because your eyes will be closed. Many people find that sleeping is the best way to get through a long car trip without motion sickness.
If you have trouble napping in the car, consider using a form of sleep aid. If you use a sleep aid, however, you have to be certain that you will not be needed to drive at any point during the trip.
1-7. Focus on something else.
Distractions are a great way to decrease car sickness, especially for children or those who have to ride in the backseat. Take your mind off of your dizziness and nausea by listening to music, singing, or playing a game of 20 questions with your fellow passengers.
1-8. Put down the books, phones, and devices.
Car sickness is worsened when you are concentrating on a visual object that is within the car instead of outside the car. Staring at a book, a phone game, a kindle, or a tablet can heighten the mismatch between your eyes and the rest of your body. To prevent car sickness, make sure the only objects you focus your eyes on are outside of the car, on the horizon in front of you.
There are many people who experience car sickness only when reading in the car. Make sure this doesn't happen to you!
Audio books, the car radio, and CDs are a great way to be entertained in the car without causing car sickness.
1-9. Breathe deeply
Car sickness is made worse by feelings of anxiety and nervousness. Relaxation techniques such as slow, deliberate breathing exercises can help you slow your heart rate and relax your body, making it less likely that you will experience symptoms of motion sickness.
1-10. Avoid bumpy roads.
The smoother your ride, the less likely you are to experience car sickness. Ways to smooth out your ride include driving on highways instead of stop-and-go city streets and making sure your car has up-to-date shocks. You can also take care in your route planning to avoid hilly or mountainous roads by driving around particularly hilly regions. Aim for as flat a ride as possible.
Driving at off-peak times can also help prevent getting stuck in stop-and-go traffic.
1-11. Buy a motion sickness wrist band.
A motion sickness wrist band provides gentle, constant pressure to your forearm, about one inch from your wrist joint. This pressure is supposed to help alleviate the nausea caused by motion sickness. While anti-nausea wristbands haven't been scientifically proven to be useful, they are relatively cheap and have no negative side effects. You can consider giving it a try to see if it happens to work for you.
If you do not own a motion sickness wrist band, you can apply gentle pressure on your forearm (between the two tendons) about 3 centimeter (1 in) (roughly an inch) or so back from the wrist joint.
1-12. Consider alternative forms of transportation.
Some people who experience car sickness also experience motion sickness in other vehicles, such as trains, buses, and planes. Some people, however, only experience motion sickness in the car. Trains, buses, and planes might be viable forms of transit. These other vehicles may be a better option because they are able to provide a smoother ride, are less likely to confuse your eyes, and allow you to sit higher up in your seat.
It is helpful to find the most stable seats on these alternative forms of transit. Make sure your seat is facing the direction in which you are traveling (do not choose a backwards-facing seat); sit towards the front of trains and buses; choose a wing seat on an airplane. You are less likely to be bounced around in these seats.
For shorter distances, walking or biking might allow you to avoid the car altogether.
2. Making Dietary Changes
2-1. Avoid greasy meals and alcohol before trips.
Greasy foods make your body primed to experience nausea. And alcohol can cause hangover symptoms that can worsen car sickness, such as dizziness, headache, nausea, and sweating. If you know you will have to ride in a car soon, stay away from high-fat meals and alcoholic beverages to avoid car sickness.
2-2. Eat frequent, light meals.
Heavy meals can make it easier to experience feelings of nausea. If you are riding in a car--especially on a long trip--stick to light, healthy, low-fat, small meals that you eat more frequently. If you can find a meal that is low in fat but high in protein, that is the ideal food to prevent car sickness.
For example, do not eat a hamburger on a road trip. Instead, buy a salad with grilled chicken. Do not drink a milkshake on a road trip. Instead, drink a lowfat yogurt smoothie with added protein powder.
2-3. Have bland, floury snacks in the car.
Plain, bland, flavorless snacks can help settle a turbulent stomach. Snacks such as dry toast, saltines, and pretzels can help absorb stomach acids and make a stomach feel calmer. They are also a good way to ease your hunger pangs without causing indigestion.
These snacks also do not have much of an odor, which is helpful because strong food odors and flavors can exacerbate car sickness.
2-4. Stay hydrated.
Dehydration can exacerbate the symptoms of car sickness. Be sure that you drink plenty of water before and during a car trip in order to avoid feelings of sickness. While water is the best way to stay hydrated, a flavored beverage might help serve as a needed distraction from your feelings of dizziness or nausea: feel free to treat yourself to a soda without added caffeine, such as ginger ale or Sprite.
High-protein beverages have been shown to help reduce nausea as well.
2-5. Consume plenty of ginger.
Ginger has been shown to help mitigate car sickness and other forms of motion sickness. You can eat (or drink) ginger in many different forms. There are ginger lollipops, ginger lozenges, ginger teas, ginger sodas, ginger pills, candied ginger, and ginger cookies. Any of these will help settle your stomach. Just be sure that your snack is made from actual ginger--not imitation flavoring.
Ask your doctor about whether ginger is safe for you to take. It is possible that ginger can interfere with certain medications.
2-6. Keep a supply of mints and gum at hand.
Peppermint, like ginger, is a natural remedy for nausea. Mint gums and candies also help your body produce more saliva, which can neutralize stomach acids. Moreover, these flavors can serve as welcome distractions when you can think about nothing other than your symptoms. Suck on a peppermint candy or chew some mint gum to help calm your stomach and focus on something else.
3. Using Medical Treatments
3-1. Talk to your doctor about car sickness.
Most cases of car sickness can be dealt with using lifestyle changes and home remedies. However, sometimes car sickness can get in the way of your job or everyday functioning. In this case, you should talk to your doctor about possible medical interventions, such as over-the-counter or prescription medication.
You should also talk to your doctor if you (or your child) experience symptoms well after you have gotten out of the car, severe headache, difficulty hearing or seeing, and difficulty walking. These could indicate issues that are more serious than regular car sickness.
Susceptibility to car sickness may be related to age, race, sex, hormone factors, sensory illness, and migraines. Ask your doctor if you have an elevated risk for motion sickness.
3-2. Take antihistamines 30 – 60 minutes before entering a car.
There are over-the-counter and prescription drugs that are effective against car sickness. Most of them contain dimenhydrinate (aka dramamine) or meclizine.Some popular brands are Dramamine and Bonine/Antivert. Some of these are available as patches and can be particularly helpful because of their ability to release the medicine over time. Antihistamines can prevent nausea caused by motion sickness by dulling the inner ear's motion sensors. In order to work properly, you should take the medication 30-60 minutes before you begin your car trip.
Look into the side effects before using any of these drugs (especially if you're driving), and ask your doctor just in case. Antihistamines can make you feel sleepy and affect your ability to operate machinery.
3-3. Ask your doctor for a scopolamine prescription.
Scopolamine is only safe for adult use--not for child use. It is prescription-only and is worn as a patch behind the ear. You must wear it 4 hours before your traveling commences. While its side effects can be severe (blurred vision and dry mouth), it is very effective at combating nausea caused by motion sickness. Talk to your doctor about whether it might be a good option for you.
Tips
Help prevent car sickness in children by giving them a raised seat where they have a clear view of the outdoors, and play games that encourage them to look outwards. Don't let them watch movies in the car, as it can trigger car sickness.
People with migraines, pregnant women, and children between the ages of 2-12 are the most likely populations to experience car sickness. In many cases, the car sickness is a temporary condition that will eventually subside.
Have lots of distractions in the car, but make sure that none of them require you to read or look at a screen. Instead, have lots of fun music, audio books, or safe car games you can play with friends.
Warnings
Doctors used to think that traveling on an empty stomach helped alleviate car sickness. We now know that isn't true: it is good to be satiated but not to have a full or heavy stomach. Eating light snacks and small meals is best.
Consult your doctor before using any medications or herbal remedies for motion/car sickness. Antihistamines, ginger, and peppermint might not be safe for everyone to use: always talk to a doctor before taking any remedy.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Changing the Way You Travel\\n1-1. Sit in the front seat of a car.\\nDoctors believe that motion sickness is caused by a conflict between what your eyes are seeing and how your body is interpreting the motion of a vehicle, which uses signals originating in your inner ear to sense balance. For example, if your eyes see the car seat in front of you but your body feels the curves and speed of the road, your inner ear might be thrown off. This then leads to the nausea and dizziness so typical of carsickness. To avoid this feeling, try to have your eyes focused on the road in front of you so that your eyes and your body can interpret the same information. By sitting in the front seat, you are much less likely to experience a discrepancy between what you see and how your body interprets motion.\\nDriving the car yourself has the added benefit of giving you something to focus on, which can distract you from your sickness.\\n1-2. Focus your eyes on the horizon.\\nHaving a fixed visual point in front of you will help keep your eyes, inner ear, and nerves in check. Look out the front window and find a stable point at the horizon, somewhere in the distance. This point could be a mountain, a tree, a building, or simply a point in space. Concentrate all your visual attention at this point. Hold your gaze there even if there are bumps, curves, and hills. Resist the temptation to look out the side window: only look out the front window.\\nIf you are in control of the vehicle, be sure that you are paying attention to the road and surrounding cars as well as to the horizon in front of you.\\n1-3. Keep cool.\\nHaving a cool, well-ventilated atmosphere can help mitigate car sickness as well as alleviate symptoms such as sweating and nausea. If you can, crack the car windows open to create a cross breeze. Alternatively, you can turn on the car's air conditioning. Point the air vents at your face to get the most benefit.\\nVentilation can also help reduce food odors in the car. Car sickness can be exacerbated by strong food odors.\\n1-4. Stabilize your head.\\nIt can sometimes be hard to keep your eyes focused on a single point when you are in a bouncing, bumpy car. To stabilize your vision, make sure your head is stabilized too. Rest it against the headrest behind you to keep it still. A neck pillow might also help you keep your head — and therefore your vision — steady.\\n1-5. Take frequent breaks.\\nGo outside to stretch your legs. Sit on a bench or under a tree and take some deep breaths in through your mouth to help relax. This is especially important during journeys that involve a long distance of curvy roads. Not only does stopping frequently help alleviate car sickness, but it is also good for the driver to take a break every once in a while. Resume driving when you feel alert and when your dizziness and nausea pass.\\n1-6. Try to nap.\\nSleeping through your motion sickness can also work wonders for car passengers. You won't be aware of the differences between your visual information and the signals your body is sending because your eyes will be closed. Many people find that sleeping is the best way to get through a long car trip without motion sickness.\\nIf you have trouble napping in the car, consider using a form of sleep aid. If you use a sleep aid, however, you have to be certain that you will not be needed to drive at any point during the trip.\\n1-7. Focus on something else.\\nDistractions are a great way to decrease car sickness, especially for children or those who have to ride in the backseat. Take your mind off of your dizziness and nausea by listening to music, singing, or playing a game of 20 questions with your fellow passengers.\\n1-8. Put down the books, phones, and devices.\\nCar sickness is worsened when you are concentrating on a visual object that is within the car instead of outside the car. Staring at a book, a phone game, a kindle, or a tablet can heighten the mismatch between your eyes and the rest of your body. To prevent car sickness, make sure the only objects you focus your eyes on are outside of the car, on the horizon in front of you.\\nThere are many people who experience car sickness only when reading in the car. Make sure this doesn't happen to you!\\nAudio books, the car radio, and CDs are a great way to be entertained in the car without causing car sickness.\\n1-9. Breathe deeply\\nCar sickness is made worse by feelings of anxiety and nervousness. Relaxation techniques such as slow, deliberate breathing exercises can help you slow your heart rate and relax your body, making it less likely that you will experience symptoms of motion sickness.\\n1-10. Avoid bumpy roads.\\nThe smoother your ride, the less likely you are to experience car sickness. Ways to smooth out your ride include driving on highways instead of stop-and-go city streets and making sure your car has up-to-date shocks. You can also take care in your route planning to avoid hilly or mountainous roads by driving around particularly hilly regions. Aim for as flat a ride as possible.\\nDriving at off-peak times can also help prevent getting stuck in stop-and-go traffic.\\n1-11. Buy a motion sickness wrist band.\\nA motion sickness wrist band provides gentle, constant pressure to your forearm, about one inch from your wrist joint. This pressure is supposed to help alleviate the nausea caused by motion sickness. While anti-nausea wristbands haven't been scientifically proven to be useful, they are relatively cheap and have no negative side effects. You can consider giving it a try to see if it happens to work for you.\\nIf you do not own a motion sickness wrist band, you can apply gentle pressure on your forearm (between the two tendons) about 3 centimeter (1 in) (roughly an inch) or so back from the wrist joint.\\n1-12. Consider alternative forms of transportation.\\nSome people who experience car sickness also experience motion sickness in other vehicles, such as trains, buses, and planes. Some people, however, only experience motion sickness in the car. Trains, buses, and planes might be viable forms of transit. These other vehicles may be a better option because they are able to provide a smoother ride, are less likely to confuse your eyes, and allow you to sit higher up in your seat.\\nIt is helpful to find the most stable seats on these alternative forms of transit. Make sure your seat is facing the direction in which you are traveling (do not choose a backwards-facing seat); sit towards the front of trains and buses; choose a wing seat on an airplane. You are less likely to be bounced around in these seats.\\nFor shorter distances, walking or biking might allow you to avoid the car altogether.\\n2. Making Dietary Changes\\n2-1. Avoid greasy meals and alcohol before trips.\\nGreasy foods make your body primed to experience nausea. And alcohol can cause hangover symptoms that can worsen car sickness, such as dizziness, headache, nausea, and sweating. If you know you will have to ride in a car soon, stay away from high-fat meals and alcoholic beverages to avoid car sickness.\\n2-2. Eat frequent, light meals.\\nHeavy meals can make it easier to experience feelings of nausea. If you are riding in a car--especially on a long trip--stick to light, healthy, low-fat, small meals that you eat more frequently. If you can find a meal that is low in fat but high in protein, that is the ideal food to prevent car sickness.\\nFor example, do not eat a hamburger on a road trip. Instead, buy a salad with grilled chicken. Do not drink a milkshake on a road trip. Instead, drink a lowfat yogurt smoothie with added protein powder.\\n2-3. Have bland, floury snacks in the car.\\nPlain, bland, flavorless snacks can help settle a turbulent stomach. Snacks such as dry toast, saltines, and pretzels can help absorb stomach acids and make a stomach feel calmer. They are also a good way to ease your hunger pangs without causing indigestion.\\nThese snacks also do not have much of an odor, which is helpful because strong food odors and flavors can exacerbate car sickness.\\n2-4. Stay hydrated.\\nDehydration can exacerbate the symptoms of car sickness. Be sure that you drink plenty of water before and during a car trip in order to avoid feelings of sickness. While water is the best way to stay hydrated, a flavored beverage might help serve as a needed distraction from your feelings of dizziness or nausea: feel free to treat yourself to a soda without added caffeine, such as ginger ale or Sprite.\\nHigh-protein beverages have been shown to help reduce nausea as well.\\n2-5. Consume plenty of ginger.\\nGinger has been shown to help mitigate car sickness and other forms of motion sickness. You can eat (or drink) ginger in many different forms. There are ginger lollipops, ginger lozenges, ginger teas, ginger sodas, ginger pills, candied ginger, and ginger cookies. Any of these will help settle your stomach. Just be sure that your snack is made from actual ginger--not imitation flavoring.\\nAsk your doctor about whether ginger is safe for you to take. It is possible that ginger can interfere with certain medications.\\n2-6. Keep a supply of mints and gum at hand.\\nPeppermint, like ginger, is a natural remedy for nausea. Mint gums and candies also help your body produce more saliva, which can neutralize stomach acids. Moreover, these flavors can serve as welcome distractions when you can think about nothing other than your symptoms. Suck on a peppermint candy or chew some mint gum to help calm your stomach and focus on something else.\\n3. Using Medical Treatments\\n3-1. Talk to your doctor about car sickness.\\nMost cases of car sickness can be dealt with using lifestyle changes and home remedies. However, sometimes car sickness can get in the way of your job or everyday functioning. In this case, you should talk to your doctor about possible medical interventions, such as over-the-counter or prescription medication.\\nYou should also talk to your doctor if you (or your child) experience symptoms well after you have gotten out of the car, severe headache, difficulty hearing or seeing, and difficulty walking. These could indicate issues that are more serious than regular car sickness.\\nSusceptibility to car sickness may be related to age, race, sex, hormone factors, sensory illness, and migraines. Ask your doctor if you have an elevated risk for motion sickness.\\n3-2. Take antihistamines 30 – 60 minutes before entering a car.\\nThere are over-the-counter and prescription drugs that are effective against car sickness. Most of them contain dimenhydrinate (aka dramamine) or meclizine.Some popular brands are Dramamine and Bonine/Antivert. Some of these are available as patches and can be particularly helpful because of their ability to release the medicine over time. Antihistamines can prevent nausea caused by motion sickness by dulling the inner ear's motion sensors. In order to work properly, you should take the medication 30-60 minutes before you begin your car trip.\\nLook into the side effects before using any of these drugs (especially if you're driving), and ask your doctor just in case. Antihistamines can make you feel sleepy and affect your ability to operate machinery.\\n3-3. Ask your doctor for a scopolamine prescription.\\nScopolamine is only safe for adult use--not for child use. It is prescription-only and is worn as a patch behind the ear. You must wear it 4 hours before your traveling commences. While its side effects can be severe (blurred vision and dry mouth), it is very effective at combating nausea caused by motion sickness. Talk to your doctor about whether it might be a good option for you.\\nTips\\nHelp prevent car sickness in children by giving them a raised seat where they have a clear view of the outdoors, and play games that encourage them to look outwards. Don't let them watch movies in the car, as it can trigger car sickness.\\nPeople with migraines, pregnant women, and children between the ages of 2-12 are the most likely populations to experience car sickness. In many cases, the car sickness is a temporary condition that will eventually subside.\\nHave lots of distractions in the car, but make sure that none of them require you to read or look at a screen. Instead, have lots of fun music, audio books, or safe car games you can play with friends.\\nWarnings\\nDoctors used to think that traveling on an empty stomach helped alleviate car sickness. We now know that isn't true: it is good to be satiated but not to have a full or heavy stomach. Eating light snacks and small meals is best.\\nConsult your doctor before using any medications or herbal remedies for motion/car sickness. Antihistamines, ginger, and peppermint might not be safe for everyone to use: always talk to a doctor before taking any remedy.\\n\", \"简要回答\": \"If you get carsick, you most likely dread every single extended road trip. It can negatively affect your commute or fun activities with friends. Car sickness is just one kind of motion sickness (or kinetosis) that some experience when they're riding in an automobile. Dizziness, fatigue, cold sweats, and nausea are common symptoms of car sickness. So how do you go about preventing car sickness in the first place? Use some simple tips and tricks to enjoy the ride, sickness-free.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Changing the Way You Travel\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sit in the front seat of a car.\", \"描述\": \"Doctors believe that motion sickness is caused by a conflict between what your eyes are seeing and how your body is interpreting the motion of a vehicle, which uses signals originating in your inner ear to sense balance. For example, if your eyes see the car seat in front of you but your body feels the curves and speed of the road, your inner ear might be thrown off. This then leads to the nausea and dizziness so typical of carsickness. To avoid this feeling, try to have your eyes focused on the road in front of you so that your eyes and your body can interpret the same information. By sitting in the front seat, you are much less likely to experience a discrepancy between what you see and how your body interprets motion.\\nDriving the car yourself has the added benefit of giving you something to focus on, which can distract you from your sickness.\"}, {\"编号\": 2, \"标题\": \"Focus your eyes on the horizon.\", \"描述\": \"Having a fixed visual point in front of you will help keep your eyes, inner ear, and nerves in check. Look out the front window and find a stable point at the horizon, somewhere in the distance. This point could be a mountain, a tree, a building, or simply a point in space. Concentrate all your visual attention at this point. Hold your gaze there even if there are bumps, curves, and hills. Resist the temptation to look out the side window: only look out the front window.\\nIf you are in control of the vehicle, be sure that you are paying attention to the road and surrounding cars as well as to the horizon in front of you.\"}, {\"编号\": 3, \"标题\": \"Keep cool.\", \"描述\": \"Having a cool, well-ventilated atmosphere can help mitigate car sickness as well as alleviate symptoms such as sweating and nausea. If you can, crack the car windows open to create a cross breeze. Alternatively, you can turn on the car's air conditioning. Point the air vents at your face to get the most benefit.\\nVentilation can also help reduce food odors in the car. Car sickness can be exacerbated by strong food odors.\"}, {\"编号\": 4, \"标题\": \"Stabilize your head.\", \"描述\": \"It can sometimes be hard to keep your eyes focused on a single point when you are in a bouncing, bumpy car. To stabilize your vision, make sure your head is stabilized too. Rest it against the headrest behind you to keep it still. A neck pillow might also help you keep your head — and therefore your vision — steady.\"}, {\"编号\": 5, \"标题\": \"Take frequent breaks.\", \"描述\": \"Go outside to stretch your legs. Sit on a bench or under a tree and take some deep breaths in through your mouth to help relax. This is especially important during journeys that involve a long distance of curvy roads. Not only does stopping frequently help alleviate car sickness, but it is also good for the driver to take a break every once in a while. Resume driving when you feel alert and when your dizziness and nausea pass.\"}, {\"编号\": 6, \"标题\": \"Try to nap.\", \"描述\": \"Sleeping through your motion sickness can also work wonders for car passengers. You won't be aware of the differences between your visual information and the signals your body is sending because your eyes will be closed. Many people find that sleeping is the best way to get through a long car trip without motion sickness.\\nIf you have trouble napping in the car, consider using a form of sleep aid. If you use a sleep aid, however, you have to be certain that you will not be needed to drive at any point during the trip.\"}, {\"编号\": 7, \"标题\": \"Focus on something else.\", \"描述\": \"Distractions are a great way to decrease car sickness, especially for children or those who have to ride in the backseat. Take your mind off of your dizziness and nausea by listening to music, singing, or playing a game of 20 questions with your fellow passengers.\"}, {\"编号\": 8, \"标题\": \"Put down the books, phones, and devices.\", \"描述\": \"Car sickness is worsened when you are concentrating on a visual object that is within the car instead of outside the car. Staring at a book, a phone game, a kindle, or a tablet can heighten the mismatch between your eyes and the rest of your body. To prevent car sickness, make sure the only objects you focus your eyes on are outside of the car, on the horizon in front of you.\\nThere are many people who experience car sickness only when reading in the car. Make sure this doesn't happen to you!\\nAudio books, the car radio, and CDs are a great way to be entertained in the car without causing car sickness.\"}, {\"编号\": 9, \"标题\": \"Breathe deeply\", \"描述\": \"Car sickness is made worse by feelings of anxiety and nervousness. Relaxation techniques such as slow, deliberate breathing exercises can help you slow your heart rate and relax your body, making it less likely that you will experience symptoms of motion sickness.\"}, {\"编号\": 10, \"标题\": \"Avoid bumpy roads.\", \"描述\": \"The smoother your ride, the less likely you are to experience car sickness. Ways to smooth out your ride include driving on highways instead of stop-and-go city streets and making sure your car has up-to-date shocks. You can also take care in your route planning to avoid hilly or mountainous roads by driving around particularly hilly regions. Aim for as flat a ride as possible.\\nDriving at off-peak times can also help prevent getting stuck in stop-and-go traffic.\"}, {\"编号\": 11, \"标题\": \"Buy a motion sickness wrist band.\", \"描述\": \"A motion sickness wrist band provides gentle, constant pressure to your forearm, about one inch from your wrist joint. This pressure is supposed to help alleviate the nausea caused by motion sickness. While anti-nausea wristbands haven't been scientifically proven to be useful, they are relatively cheap and have no negative side effects. You can consider giving it a try to see if it happens to work for you.\\nIf you do not own a motion sickness wrist band, you can apply gentle pressure on your forearm (between the two tendons) about 3 centimeter (1 in) (roughly an inch) or so back from the wrist joint.\"}, {\"编号\": 12, \"标题\": \"Consider alternative forms of transportation.\", \"描述\": \"Some people who experience car sickness also experience motion sickness in other vehicles, such as trains, buses, and planes. Some people, however, only experience motion sickness in the car. Trains, buses, and planes might be viable forms of transit. These other vehicles may be a better option because they are able to provide a smoother ride, are less likely to confuse your eyes, and allow you to sit higher up in your seat.\\nIt is helpful to find the most stable seats on these alternative forms of transit. Make sure your seat is facing the direction in which you are traveling (do not choose a backwards-facing seat); sit towards the front of trains and buses; choose a wing seat on an airplane. You are less likely to be bounced around in these seats.\\nFor shorter distances, walking or biking might allow you to avoid the car altogether.\"}]}, {\"编号\": 2, \"标题\": \"Making Dietary Changes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid greasy meals and alcohol before trips.\", \"描述\": \"Greasy foods make your body primed to experience nausea. And alcohol can cause hangover symptoms that can worsen car sickness, such as dizziness, headache, nausea, and sweating. If you know you will have to ride in a car soon, stay away from high-fat meals and alcoholic beverages to avoid car sickness.\"}, {\"编号\": 2, \"标题\": \"Eat frequent, light meals.\", \"描述\": \"Heavy meals can make it easier to experience feelings of nausea. If you are riding in a car--especially on a long trip--stick to light, healthy, low-fat, small meals that you eat more frequently. If you can find a meal that is low in fat but high in protein, that is the ideal food to prevent car sickness.\\nFor example, do not eat a hamburger on a road trip. Instead, buy a salad with grilled chicken. Do not drink a milkshake on a road trip. Instead, drink a lowfat yogurt smoothie with added protein powder.\"}, {\"编号\": 3, \"标题\": \"Have bland, floury snacks in the car.\", \"描述\": \"Plain, bland, flavorless snacks can help settle a turbulent stomach. Snacks such as dry toast, saltines, and pretzels can help absorb stomach acids and make a stomach feel calmer. They are also a good way to ease your hunger pangs without causing indigestion.\\nThese snacks also do not have much of an odor, which is helpful because strong food odors and flavors can exacerbate car sickness.\"}, {\"编号\": 4, \"标题\": \"Stay hydrated.\", \"描述\": \"Dehydration can exacerbate the symptoms of car sickness. Be sure that you drink plenty of water before and during a car trip in order to avoid feelings of sickness. While water is the best way to stay hydrated, a flavored beverage might help serve as a needed distraction from your feelings of dizziness or nausea: feel free to treat yourself to a soda without added caffeine, such as ginger ale or Sprite.\\nHigh-protein beverages have been shown to help reduce nausea as well.\"}, {\"编号\": 5, \"标题\": \"Consume plenty of ginger.\", \"描述\": \"Ginger has been shown to help mitigate car sickness and other forms of motion sickness. You can eat (or drink) ginger in many different forms. There are ginger lollipops, ginger lozenges, ginger teas, ginger sodas, ginger pills, candied ginger, and ginger cookies. Any of these will help settle your stomach. Just be sure that your snack is made from actual ginger--not imitation flavoring.\\nAsk your doctor about whether ginger is safe for you to take. It is possible that ginger can interfere with certain medications.\"}, {\"编号\": 6, \"标题\": \"Keep a supply of mints and gum at hand.\", \"描述\": \"Peppermint, like ginger, is a natural remedy for nausea. Mint gums and candies also help your body produce more saliva, which can neutralize stomach acids. Moreover, these flavors can serve as welcome distractions when you can think about nothing other than your symptoms. Suck on a peppermint candy or chew some mint gum to help calm your stomach and focus on something else.\"}]}, {\"编号\": 3, \"标题\": \"Using Medical Treatments\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your doctor about car sickness.\", \"描述\": \"Most cases of car sickness can be dealt with using lifestyle changes and home remedies. However, sometimes car sickness can get in the way of your job or everyday functioning. In this case, you should talk to your doctor about possible medical interventions, such as over-the-counter or prescription medication.\\nYou should also talk to your doctor if you (or your child) experience symptoms well after you have gotten out of the car, severe headache, difficulty hearing or seeing, and difficulty walking. These could indicate issues that are more serious than regular car sickness.\\nSusceptibility to car sickness may be related to age, race, sex, hormone factors, sensory illness, and migraines. Ask your doctor if you have an elevated risk for motion sickness.\"}, {\"编号\": 2, \"标题\": \"Take antihistamines 30 – 60 minutes before entering a car.\", \"描述\": \"There are over-the-counter and prescription drugs that are effective against car sickness. Most of them contain dimenhydrinate (aka dramamine) or meclizine.Some popular brands are Dramamine and Bonine/Antivert. Some of these are available as patches and can be particularly helpful because of their ability to release the medicine over time. Antihistamines can prevent nausea caused by motion sickness by dulling the inner ear's motion sensors. In order to work properly, you should take the medication 30-60 minutes before you begin your car trip.\\nLook into the side effects before using any of these drugs (especially if you're driving), and ask your doctor just in case. Antihistamines can make you feel sleepy and affect your ability to operate machinery.\"}, {\"编号\": 3, \"标题\": \"Ask your doctor for a scopolamine prescription.\", \"描述\": \"Scopolamine is only safe for adult use--not for child use. It is prescription-only and is worn as a patch behind the ear. You must wear it 4 hours before your traveling commences. While its side effects can be severe (blurred vision and dry mouth), it is very effective at combating nausea caused by motion sickness. Talk to your doctor about whether it might be a good option for you.\"}], \"小提示\": [\"Help prevent car sickness in children by giving them a raised seat where they have a clear view of the outdoors, and play games that encourage them to look outwards. Don't let them watch movies in the car, as it can trigger car sickness.\\n\", \"People with migraines, pregnant women, and children between the ages of 2-12 are the most likely populations to experience car sickness. In many cases, the car sickness is a temporary condition that will eventually subside.\\n\", \"Have lots of distractions in the car, but make sure that none of them require you to read or look at a screen. Instead, have lots of fun music, audio books, or safe car games you can play with friends.\\n\"], \"注意事项\": [\"Doctors used to think that traveling on an empty stomach helped alleviate car sickness. We now know that isn't true: it is good to be satiated but not to have a full or heavy stomach. Eating light snacks and small meals is best.\\n\", \"Consult your doctor before using any medications or herbal remedies for motion/car sickness. Antihistamines, ginger, and peppermint might not be safe for everyone to use: always talk to a doctor before taking any remedy.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,956 | How to Avoid Caring About What People Say | 1. Developing Positive Habits
1-1. Walk away from people who say bad things about you.
The best way to react to someone who is saying mean things about you is to not react. By ignoring those people and the things they are saying, you are showing them that you aren’t bothered by them. People who say mean things often enjoy getting a negative reaction out of others. Practice ignoring them by walking away.
Walking away and ignoring mean people extends beyond in-person interactions. If people are being mean to you through social media or text messages, for instance, block or unfriend them.
If you see a negative comment written about you, stop reading it. While it is certainly hurtful to know someone has written something mean about you, that doesn’t mean you have to read it.
Take a break from social media and texting, from time to time.
1-2. Focus on your true friends.
Unfortunately, there will probably always be someone who doesn’t like you. That is true for everyone. Rather than worrying about that one person, spend more time with the people who care about you and like you as you are.
Your true friends know that the hurtful things someone else might be saying about you are not true. Real friends will stand by your side and help you ignore or brush off the mean comments.
1-3. Recognize that mean comments are a negative reflection on the person making them, not on you.
When someone says negative things about you, they are really revealing a lot about themselves. Feeling that they need to be negative about others shows that they are unkind, and possibly feel insecure about themselves.
People who are happy with themselves and their lives do not waste time tearing others down.
Mean people sometimes make negative comments about other people as a way of distracting others from noticing their own flaws and the things they feel insecure about.
1-4. Remind yourself of your positive qualities.
Sometimes the negative things other people say about us can replay in our heads over and over. Push those negative thoughts aside and regularly remind yourself of all the good things about you.
As you “talk yourself up” and focus on the good every day, those positive thoughts will become part of how you see yourself and your confidence should grow.
Avoid depending on feeling validated by others and whether or not they like you. Accepting yourself and recognizing your positive attributes is more valuable.
1-5. Make a list of what is important to you.
Write down the things you value most in life, as well as the type of person you want to be. Doing so will help you become more sure of yourself and what you stand for. When you are clear about what is important to you, you’ll notice you begin caring less about what others say about you.
Writing down what is important to you is also a great way to keep those things fresh in your mind so that you think and act in ways that match your values. Part of that should include not caring about what others say.
Revisit your list when you are questioning yourself over someone's opinion. Try asking yourself, "Do I agree with what this person thinks/says about me?"
1-6. Take control of your life and do things you enjoy.
There is no way that you can control what other people do, say, or think. Instead of worrying about what others think of you, go out and do things you enjoy. Participating in activities you like gives you something fun and positive to focus on. Before you know it, you’ll be enjoying your own life and won’t have time to care about what other people say or think.
2. Limiting Negative Reactions
2-1. Don’t take negative comments personally.
Remember, you are not the negative comments someone makes about you and you don’t need that person’s validation. That person has their own reasons for being mean and those reasons have nothing to do with you.
Try telling yourself something like, "Her comment is only one of many. I can't make everyone happy, but I can make myself happy."
2-2. Stop blaming yourself when someone is making negative comments.
It is not your fault that some people have a tendency to be negative. Let them be unhappy if they wish. Just realize that you are not to blame for their negative attitude.
To avoid blaming yourself for the comments someone makes about you, try saying something to yourself like, "I wonder if she has had a hard day? It seems she is taking it out on me. I hope she feels better tomorrow." Or, "I know her comment has more to do with her than with me. I'll focus on what is more important, which is what I think - not her."
2-3. Avoid getting back at others by making mean comments about them.
When someone says something mean about you, it can be tempting to say something equally mean in return. Doing so makes you just as bad as that person, though. Practice being the type of person you want to be and don’t stoop to the level of those who are negative.
2-4. Avoid responding with physical violence.
When someone is constantly pushing your buttons by making rude and hateful comments to you, there might be times when you feel like turning around and punching them. You know that fighting is never the solution, though. Using physical violence to deal with someone who acts like a bully will probably lead to more violence. Choose to walk away.
2-5. Don’t be afraid to speak up and talk about what is making you feel bad.
No matter how much you work on developing positive habits and limiting negative reactions to mean people, there might still be times when their words get to you. When you feel that way, find someone to talk to about it.
Friends or family members can remind you of everything they like about you and help you brush off those negative comments.
If you are still in school, speaking to a trusted teacher or guidance counselor can help you deal with the negative comments and realize that none of those things are true.
2-6. Stand up for yourself through assertive communication.
When someone says something mean about you, it’s normal to want to either say something mean in return or to hide from that person. However, both options lead to a negative outcome. By saying something mean back, you are acting just like the other person. By hiding, you are avoiding the situation and will likely continue to feel bad about it.
You can be assertive and stand up for yourself in a positive and respectful manner.
When someone says something mean to you, try saying something like, “I don’t appreciate the mean things you said about me. They aren’t true and I won’t listen if you say things like that.”
It’s okay to let some time pass before speaking up so that you no longer feel so emotional about the situation. For example, if someone at school or work says something rude to you, give yourself a day or two to get past the hurt feelings before letting them know how that made you feel.
3. Building Self-Confidence
3-1. Create a list of your strengths.
Writing down your personal strengths is a great way to remind yourself of everything you have to offer the world. List at least three things you are good at, but don’t stop there. Write down as many strengths as you can think of. Don’t be afraid to ask your friends and family what strengths they think you have and write those down too.
Keep your list of strengths in a safe place. Whenever you are struggling to feel confident in yourself, read through the list and remember all the things you are good at.
Examples of strengths you might write down can include being a good listener, caring for others, having strong ethics, being a hard worker, or excelling in a particular area, such as music or athletics.
3-2. Say something positive about yourself every day.
You deserve to feel good about who you are. Give yourself a confidence boost by complimenting yourself just as you would someone else. When you recognize something positive about yourself every day, you’ll start developing a habit of feeling good about yourself. As your confidence goes up, it gets easier to avoid caring about what others think or say.
3-3. Accept compliments with thanks and grace.
When others say something nice about you, let them know you appreciate their kind words and say “thank you.” Don’t brush off a genuine compliment because you think you’re undeserving. By gracefully accepting compliments, you are showing the other person your appreciation. You should also discover your confidence increasing with time.
3-4. Compliment others regularly.
Just as receiving a compliment can boost your confidence, giving compliments can too. Letting someone know you like their outfit or that they did a great job on something is a great way to maintain a positive attitude, which can help you feel more confident overall.
3-5. Maintain a positive outlook on life.
When you look at the bright side of things, it’s easier to maintain a positive attitude. That positive outlook is important to feeling more confident, as well as not caring what others think about you.
To stay positive, avoid dwelling on negative situations or experiences and minimize complaining.
Tips
Walk away from people who make negative comments about you.
Focus on the positive people in your life who truly care about you.
Practice feeling confident by reflecting on your positive qualities every day.
Warnings
Don't let anger get the best of you by saying negative things to get back at those who are being mean to you.
Avoid getting into physical altercations with people who are saying bad things about you.
| {
"create_time": "20230517 10:48:53",
"回答明细": "{\"回答\": \"1. Developing Positive Habits\\n1-1. Walk away from people who say bad things about you.\\nThe best way to react to someone who is saying mean things about you is to not react. By ignoring those people and the things they are saying, you are showing them that you aren’t bothered by them. People who say mean things often enjoy getting a negative reaction out of others. Practice ignoring them by walking away.\\nWalking away and ignoring mean people extends beyond in-person interactions. If people are being mean to you through social media or text messages, for instance, block or unfriend them.\\nIf you see a negative comment written about you, stop reading it. While it is certainly hurtful to know someone has written something mean about you, that doesn’t mean you have to read it.\\nTake a break from social media and texting, from time to time.\\n1-2. Focus on your true friends.\\nUnfortunately, there will probably always be someone who doesn’t like you. That is true for everyone. Rather than worrying about that one person, spend more time with the people who care about you and like you as you are. \\nYour true friends know that the hurtful things someone else might be saying about you are not true. Real friends will stand by your side and help you ignore or brush off the mean comments.\\n1-3. Recognize that mean comments are a negative reflection on the person making them, not on you.\\nWhen someone says negative things about you, they are really revealing a lot about themselves. Feeling that they need to be negative about others shows that they are unkind, and possibly feel insecure about themselves.\\nPeople who are happy with themselves and their lives do not waste time tearing others down.\\nMean people sometimes make negative comments about other people as a way of distracting others from noticing their own flaws and the things they feel insecure about.\\n1-4. Remind yourself of your positive qualities.\\nSometimes the negative things other people say about us can replay in our heads over and over. Push those negative thoughts aside and regularly remind yourself of all the good things about you.\\nAs you “talk yourself up” and focus on the good every day, those positive thoughts will become part of how you see yourself and your confidence should grow.\\nAvoid depending on feeling validated by others and whether or not they like you. Accepting yourself and recognizing your positive attributes is more valuable.\\n1-5. Make a list of what is important to you.\\nWrite down the things you value most in life, as well as the type of person you want to be. Doing so will help you become more sure of yourself and what you stand for. When you are clear about what is important to you, you’ll notice you begin caring less about what others say about you.\\nWriting down what is important to you is also a great way to keep those things fresh in your mind so that you think and act in ways that match your values. Part of that should include not caring about what others say.\\nRevisit your list when you are questioning yourself over someone's opinion. Try asking yourself, \\\"Do I agree with what this person thinks/says about me?\\\"\\n1-6. Take control of your life and do things you enjoy.\\nThere is no way that you can control what other people do, say, or think. Instead of worrying about what others think of you, go out and do things you enjoy. Participating in activities you like gives you something fun and positive to focus on. Before you know it, you’ll be enjoying your own life and won’t have time to care about what other people say or think.\\n2. Limiting Negative Reactions\\n2-1. Don’t take negative comments personally.\\nRemember, you are not the negative comments someone makes about you and you don’t need that person’s validation. That person has their own reasons for being mean and those reasons have nothing to do with you.\\nTry telling yourself something like, \\\"Her comment is only one of many. I can't make everyone happy, but I can make myself happy.\\\"\\n2-2. Stop blaming yourself when someone is making negative comments.\\nIt is not your fault that some people have a tendency to be negative. Let them be unhappy if they wish. Just realize that you are not to blame for their negative attitude.\\nTo avoid blaming yourself for the comments someone makes about you, try saying something to yourself like, \\\"I wonder if she has had a hard day? It seems she is taking it out on me. I hope she feels better tomorrow.\\\" Or, \\\"I know her comment has more to do with her than with me. I'll focus on what is more important, which is what I think - not her.\\\"\\n2-3. Avoid getting back at others by making mean comments about them.\\nWhen someone says something mean about you, it can be tempting to say something equally mean in return. Doing so makes you just as bad as that person, though. Practice being the type of person you want to be and don’t stoop to the level of those who are negative.\\n2-4. Avoid responding with physical violence.\\nWhen someone is constantly pushing your buttons by making rude and hateful comments to you, there might be times when you feel like turning around and punching them. You know that fighting is never the solution, though. Using physical violence to deal with someone who acts like a bully will probably lead to more violence. Choose to walk away.\\n2-5. Don’t be afraid to speak up and talk about what is making you feel bad.\\nNo matter how much you work on developing positive habits and limiting negative reactions to mean people, there might still be times when their words get to you. When you feel that way, find someone to talk to about it.\\nFriends or family members can remind you of everything they like about you and help you brush off those negative comments.\\nIf you are still in school, speaking to a trusted teacher or guidance counselor can help you deal with the negative comments and realize that none of those things are true.\\n2-6. Stand up for yourself through assertive communication.\\nWhen someone says something mean about you, it’s normal to want to either say something mean in return or to hide from that person. However, both options lead to a negative outcome. By saying something mean back, you are acting just like the other person. By hiding, you are avoiding the situation and will likely continue to feel bad about it.\\nYou can be assertive and stand up for yourself in a positive and respectful manner.\\nWhen someone says something mean to you, try saying something like, “I don’t appreciate the mean things you said about me. They aren’t true and I won’t listen if you say things like that.”\\nIt’s okay to let some time pass before speaking up so that you no longer feel so emotional about the situation. For example, if someone at school or work says something rude to you, give yourself a day or two to get past the hurt feelings before letting them know how that made you feel.\\n3. Building Self-Confidence\\n3-1. Create a list of your strengths.\\nWriting down your personal strengths is a great way to remind yourself of everything you have to offer the world. List at least three things you are good at, but don’t stop there. Write down as many strengths as you can think of. Don’t be afraid to ask your friends and family what strengths they think you have and write those down too.\\nKeep your list of strengths in a safe place. Whenever you are struggling to feel confident in yourself, read through the list and remember all the things you are good at.\\nExamples of strengths you might write down can include being a good listener, caring for others, having strong ethics, being a hard worker, or excelling in a particular area, such as music or athletics.\\n3-2. Say something positive about yourself every day.\\nYou deserve to feel good about who you are. Give yourself a confidence boost by complimenting yourself just as you would someone else. When you recognize something positive about yourself every day, you’ll start developing a habit of feeling good about yourself. As your confidence goes up, it gets easier to avoid caring about what others think or say.\\n3-3. Accept compliments with thanks and grace.\\nWhen others say something nice about you, let them know you appreciate their kind words and say “thank you.” Don’t brush off a genuine compliment because you think you’re undeserving. By gracefully accepting compliments, you are showing the other person your appreciation. You should also discover your confidence increasing with time.\\n3-4. Compliment others regularly.\\nJust as receiving a compliment can boost your confidence, giving compliments can too. Letting someone know you like their outfit or that they did a great job on something is a great way to maintain a positive attitude, which can help you feel more confident overall.\\n3-5. Maintain a positive outlook on life.\\nWhen you look at the bright side of things, it’s easier to maintain a positive attitude. That positive outlook is important to feeling more confident, as well as not caring what others think about you.\\nTo stay positive, avoid dwelling on negative situations or experiences and minimize complaining.\\nTips\\nWalk away from people who make negative comments about you.\\nFocus on the positive people in your life who truly care about you.\\nPractice feeling confident by reflecting on your positive qualities every day.\\nWarnings\\nDon't let anger get the best of you by saying negative things to get back at those who are being mean to you.\\nAvoid getting into physical altercations with people who are saying bad things about you.\\n\", \"简要回答\": \"It is difficult to not care what other people say about us. In reality, most of us have a natural tendency to care what others think. When people say mean things to us, or about us, it is important to not let those negative individuals bring us down. While it isn’t always easy to brush off hurtful words, developing positive habits, limiting negative reactions, and building self-confidence are all habits that can help you avoid caring about what other people say.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Developing Positive Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Walk away from people who say bad things about you.\", \"描述\": \"The best way to react to someone who is saying mean things about you is to not react. By ignoring those people and the things they are saying, you are showing them that you aren’t bothered by them. People who say mean things often enjoy getting a negative reaction out of others. Practice ignoring them by walking away.\\nWalking away and ignoring mean people extends beyond in-person interactions. If people are being mean to you through social media or text messages, for instance, block or unfriend them.\\nIf you see a negative comment written about you, stop reading it. While it is certainly hurtful to know someone has written something mean about you, that doesn’t mean you have to read it.\\nTake a break from social media and texting, from time to time.\"}, {\"编号\": 2, \"标题\": \"Focus on your true friends.\", \"描述\": \"Unfortunately, there will probably always be someone who doesn’t like you. That is true for everyone. Rather than worrying about that one person, spend more time with the people who care about you and like you as you are. \\nYour true friends know that the hurtful things someone else might be saying about you are not true. Real friends will stand by your side and help you ignore or brush off the mean comments.\"}, {\"编号\": 3, \"标题\": \"Recognize that mean comments are a negative reflection on the person making them, not on you.\", \"描述\": \"When someone says negative things about you, they are really revealing a lot about themselves. Feeling that they need to be negative about others shows that they are unkind, and possibly feel insecure about themselves.\\nPeople who are happy with themselves and their lives do not waste time tearing others down.\\nMean people sometimes make negative comments about other people as a way of distracting others from noticing their own flaws and the things they feel insecure about.\"}, {\"编号\": 4, \"标题\": \"Remind yourself of your positive qualities.\", \"描述\": \"Sometimes the negative things other people say about us can replay in our heads over and over. Push those negative thoughts aside and regularly remind yourself of all the good things about you.\\nAs you “talk yourself up” and focus on the good every day, those positive thoughts will become part of how you see yourself and your confidence should grow.\\nAvoid depending on feeling validated by others and whether or not they like you. Accepting yourself and recognizing your positive attributes is more valuable.\"}, {\"编号\": 5, \"标题\": \"Make a list of what is important to you.\", \"描述\": \"Write down the things you value most in life, as well as the type of person you want to be. Doing so will help you become more sure of yourself and what you stand for. When you are clear about what is important to you, you’ll notice you begin caring less about what others say about you.\\nWriting down what is important to you is also a great way to keep those things fresh in your mind so that you think and act in ways that match your values. Part of that should include not caring about what others say.\\nRevisit your list when you are questioning yourself over someone's opinion. Try asking yourself, \\\"Do I agree with what this person thinks/says about me?\\\"\"}, {\"编号\": 6, \"标题\": \"Take control of your life and do things you enjoy.\", \"描述\": \"There is no way that you can control what other people do, say, or think. Instead of worrying about what others think of you, go out and do things you enjoy. Participating in activities you like gives you something fun and positive to focus on. Before you know it, you’ll be enjoying your own life and won’t have time to care about what other people say or think.\"}]}, {\"编号\": 2, \"标题\": \"Limiting Negative Reactions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t take negative comments personally.\", \"描述\": \"Remember, you are not the negative comments someone makes about you and you don’t need that person’s validation. That person has their own reasons for being mean and those reasons have nothing to do with you.\\nTry telling yourself something like, \\\"Her comment is only one of many. I can't make everyone happy, but I can make myself happy.\\\"\"}, {\"编号\": 2, \"标题\": \"Stop blaming yourself when someone is making negative comments.\", \"描述\": \"It is not your fault that some people have a tendency to be negative. Let them be unhappy if they wish. Just realize that you are not to blame for their negative attitude.\\nTo avoid blaming yourself for the comments someone makes about you, try saying something to yourself like, \\\"I wonder if she has had a hard day? It seems she is taking it out on me. I hope she feels better tomorrow.\\\" Or, \\\"I know her comment has more to do with her than with me. I'll focus on what is more important, which is what I think - not her.\\\"\"}, {\"编号\": 3, \"标题\": \"Avoid getting back at others by making mean comments about them.\", \"描述\": \"When someone says something mean about you, it can be tempting to say something equally mean in return. Doing so makes you just as bad as that person, though. Practice being the type of person you want to be and don’t stoop to the level of those who are negative.\"}, {\"编号\": 4, \"标题\": \"Avoid responding with physical violence.\", \"描述\": \"When someone is constantly pushing your buttons by making rude and hateful comments to you, there might be times when you feel like turning around and punching them. You know that fighting is never the solution, though. Using physical violence to deal with someone who acts like a bully will probably lead to more violence. Choose to walk away.\"}, {\"编号\": 5, \"标题\": \"Don’t be afraid to speak up and talk about what is making you feel bad.\", \"描述\": \"No matter how much you work on developing positive habits and limiting negative reactions to mean people, there might still be times when their words get to you. When you feel that way, find someone to talk to about it.\\nFriends or family members can remind you of everything they like about you and help you brush off those negative comments.\\nIf you are still in school, speaking to a trusted teacher or guidance counselor can help you deal with the negative comments and realize that none of those things are true.\"}, {\"编号\": 6, \"标题\": \"Stand up for yourself through assertive communication.\", \"描述\": \"When someone says something mean about you, it’s normal to want to either say something mean in return or to hide from that person. However, both options lead to a negative outcome. By saying something mean back, you are acting just like the other person. By hiding, you are avoiding the situation and will likely continue to feel bad about it.\\nYou can be assertive and stand up for yourself in a positive and respectful manner.\\nWhen someone says something mean to you, try saying something like, “I don’t appreciate the mean things you said about me. They aren’t true and I won’t listen if you say things like that.”\\nIt’s okay to let some time pass before speaking up so that you no longer feel so emotional about the situation. For example, if someone at school or work says something rude to you, give yourself a day or two to get past the hurt feelings before letting them know how that made you feel.\"}]}, {\"编号\": 3, \"标题\": \"Building Self-Confidence\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create a list of your strengths.\", \"描述\": \"Writing down your personal strengths is a great way to remind yourself of everything you have to offer the world. List at least three things you are good at, but don’t stop there. Write down as many strengths as you can think of. Don’t be afraid to ask your friends and family what strengths they think you have and write those down too.\\nKeep your list of strengths in a safe place. Whenever you are struggling to feel confident in yourself, read through the list and remember all the things you are good at.\\nExamples of strengths you might write down can include being a good listener, caring for others, having strong ethics, being a hard worker, or excelling in a particular area, such as music or athletics.\"}, {\"编号\": 2, \"标题\": \"Say something positive about yourself every day.\", \"描述\": \"You deserve to feel good about who you are. Give yourself a confidence boost by complimenting yourself just as you would someone else. When you recognize something positive about yourself every day, you’ll start developing a habit of feeling good about yourself. As your confidence goes up, it gets easier to avoid caring about what others think or say.\"}, {\"编号\": 3, \"标题\": \"Accept compliments with thanks and grace.\", \"描述\": \"When others say something nice about you, let them know you appreciate their kind words and say “thank you.” Don’t brush off a genuine compliment because you think you’re undeserving. By gracefully accepting compliments, you are showing the other person your appreciation. You should also discover your confidence increasing with time.\"}, {\"编号\": 4, \"标题\": \"Compliment others regularly.\", \"描述\": \"Just as receiving a compliment can boost your confidence, giving compliments can too. Letting someone know you like their outfit or that they did a great job on something is a great way to maintain a positive attitude, which can help you feel more confident overall.\"}, {\"编号\": 5, \"标题\": \"Maintain a positive outlook on life.\", \"描述\": \"When you look at the bright side of things, it’s easier to maintain a positive attitude. That positive outlook is important to feeling more confident, as well as not caring what others think about you.\\nTo stay positive, avoid dwelling on negative situations or experiences and minimize complaining.\"}], \"小提示\": [\"Walk away from people who make negative comments about you.\\n\", \"Focus on the positive people in your life who truly care about you.\\n\", \"Practice feeling confident by reflecting on your positive qualities every day.\\n\"], \"注意事项\": [\"Don't let anger get the best of you by saying negative things to get back at those who are being mean to you.\\n\", \"Avoid getting into physical altercations with people who are saying bad things about you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,957 | How to Avoid Catching Feelings for Your FWB | 1. Choose a FWB you don’t want to date.
Pick someone with a few flaws, so you won't get attached.
Choose someone you don’t see a future with. Maybe their sense of humor is different than yours or they don’t have the same goals. If you aren’t romantically interested in them, they’d actually be great as a FWB. As long as they’re attractive, friendly, and respectful, that’s all that matters.
It’s okay if you don’t have a lot in common, like specific interests or hobbies.
It’s great to have a lot of chemistry or to feel really primal around this person.
Look for someone who isn’t in your immediate friend group. That way, you won’t run into them a lot.
2. Be clear about what you want.
Chat about boundaries so you’re both on the same page.
Let your FWB know that you want to stay casual. Also point out that you aren’t looking for a relationship. Check in and confirm that they want that situation, too. Make sure you both get tested for STIs and share your sexual health statuses. Talk about your expectations and make a list of your agreements.
Hold onto your list so you can refer back to it and know what’s expected.
Tell each other if one or both of you plan to have multiple sex partners.
Talk about safe sex practices, like using condoms and birth control.
Share your fantasies and what you both like to do in bed.
Discuss consent each and every time you have sex.
3. Stay off their social media profiles.
It’s best not to get curious about what your FWB is up to.
Avoid adding your FWB as a friend on any of your social media platforms. Also keep yourself from looking your FWB up online and scrolling through their profiles. It’ll be easier not to fantasize about your FWB or see them as someone you want to pursue if you don’t do any extra digging.
Just focus on your own passions, goals, and social life.
Keep your profile set on “private” so your FWB can’t get intel about you.
If you don’t “stalk” your FWB online, you won’t be likely to obsess over them.
4. Decide on the level of friendship you want.
Talk about whether hanging out is an option.
Discuss if you’ll only text about hookups or if it’s okay to chat and share memes. Talk about whether it’s cool to grab coffee every once in a while or if that would just get confusing. Once you two share your limits and what you’re comfortable with, your situation will be easy to navigate.
Remind your FWB of your agreements if they forget any of the details.
Even if you hang out, it’s best not to call your FWB when you feel emotionally vulnerable.
When you need to vent, reach out to your friends so they can support you.
5. Have sex that’s fun and casual.
Just let off some steam without getting sentimental.
Stick to a style of sex that’s exciting and that you don’t attach a lot of meaning to. Avoid being really sensual with your FWB or you’ll start to bring emotions into the dynamic. When you’re intimate with your FWB, it should feel purely physical.
You might want to both avoid looking deeply into each other’s eyes.
It’s probably a good idea not to pet or caress each other.
Just use your time in bed for enjoyment and stress relief.
6. Skip long cuddle sessions.
After you’re done, don’t get too cozy or affectionate.
It’s okay to hug each other, but it shouldn’t be too long—under 10 seconds is good. Then, roll over and do something else. Thank them, grab some water, and get ready to leave. You’ll both get the hint that this wasn’t serious.
When you cuddle for 10 seconds or more, you’ll both release oxytocin, love hormones.
Love hormones will promote attachment and emotional highs you want to avoid.
Instead of snuggling up to your FWB, try a quick kiss on the cheek.
7. Avoid pet names.
These terms should only be used for future SOs.
It’s definitely important to be respectful with each other, but cute nicknames like “honey” or “sweetheart” will make you feel like you’re a couple. Just use their first name when you talk to them. Here are some examples:
“Hey, nice to see you, Jamie!”
“That was really fun, Skyler!”
“See you later, Matt!”
8. Flirt with them a lot.
Keep the fun spark in your FWB dynamic.
Pay attention to how attractive your FWB is and feel free to compliment them. When you text them, keep your tone sexual. Also throw in suggestive emojis. It’s totally fine to boost your FWB’s ego with comments like:
“Wow! You’re such a bombshell!”
“Look at you, abs of steel!”
“Can’t wait for you to come over! 🤤🍆💦”
9. Stick to chats about your next encounter.
Keep your convos short and things will stay chill.
Even if you think it’d be nice to stay around and talk, you and your FWB might get too close. Instead of watching a movie together or discussing random topics, just ask your FWB when they’ll be free again. If they’re not sure, tell them you’ll follow up about your next hookup and head out.
Don’t bring an overnight bag or sleep over. It’s best to just go home and relax.
Thank your FWB for letting you over or coming over, then say your goodbyes.
Practice some self-care, like yoga or a bubble bath, after your casual encounter with a FWB.
10. Never introduce your FWB to your friends.
You won’t blur the lines or look like a serious couple.
Avoid inviting your FWB to social events or get-togethers. If you can, remain totally discreet and don’t discuss your arrangement with anyone. Also limit being seen in public with each other. If no one gets the idea that you two are romantically attached, then you won’t be seen as an “item.”
If you don’t go out with your FWB, it’ll also be easier for others to pursue you.
If your friends don’t meet your FWB, then they won’t encourage you two to date.
It’s okay to talk about your FWB with a couple people you really trust.
When you give some details to your confidantes, keep your FWB anonymous.
11. See other people.
Keep your options open so you can protect your heart.
If you’re not exclusive with your FWB, then neither of you will get the impression that you’re “together.” Be upfront with them and say that you’re both free to date. As long as you’re honest and transparent, it’s fine to have another FWB or explore new romantic connections. Until you’ve met the right match, you’re just checking what’s out there for you.
If you both aren’t jealous of other people, it’s a sign your arrangement works.
If your FWB makes you feel less "needy" because you’re already getting your sexual desires met, others might be more attracted to you.
Make sure to discuss expectations and safe sex with anyone you get involved with.
12. End your fling before it can get serious.
All no-strings-attached arrangements have an expiration date.
Decide on a time frame for your fling—like 3 to 6 months—and stick to it. Leave your FWB when you still feel calm, care-free, and casual. If you find yourself developing a little bit more than a crush, it’s best to stop your fling earlier than you expected to. That way, you’ll walk away on good terms before anything gets complicated.
Lust lasts for 3-6 months. That's a good time frame to stay with a FWB.
Remember that you chose your FWB because you weren’t a romantic match.
Appreciate all the good times and fun you had with your FWB.
Decide on what you’ll do next—maybe you’re ready to date or you want to stay single.
Ultimately, when you move on, just focus on what makes you happy.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Choose a FWB you don’t want to date.\\nPick someone with a few flaws, so you won't get attached.\\nChoose someone you don’t see a future with. Maybe their sense of humor is different than yours or they don’t have the same goals. If you aren’t romantically interested in them, they’d actually be great as a FWB. As long as they’re attractive, friendly, and respectful, that’s all that matters.\\nIt’s okay if you don’t have a lot in common, like specific interests or hobbies.\\nIt’s great to have a lot of chemistry or to feel really primal around this person.\\nLook for someone who isn’t in your immediate friend group. That way, you won’t run into them a lot.\\n2. Be clear about what you want.\\nChat about boundaries so you’re both on the same page.\\nLet your FWB know that you want to stay casual. Also point out that you aren’t looking for a relationship. Check in and confirm that they want that situation, too. Make sure you both get tested for STIs and share your sexual health statuses. Talk about your expectations and make a list of your agreements.\\nHold onto your list so you can refer back to it and know what’s expected.\\nTell each other if one or both of you plan to have multiple sex partners.\\n Talk about safe sex practices, like using condoms and birth control.\\nShare your fantasies and what you both like to do in bed.\\nDiscuss consent each and every time you have sex.\\n3. Stay off their social media profiles.\\nIt’s best not to get curious about what your FWB is up to.\\nAvoid adding your FWB as a friend on any of your social media platforms. Also keep yourself from looking your FWB up online and scrolling through their profiles. It’ll be easier not to fantasize about your FWB or see them as someone you want to pursue if you don’t do any extra digging.\\nJust focus on your own passions, goals, and social life.\\nKeep your profile set on “private” so your FWB can’t get intel about you.\\nIf you don’t “stalk” your FWB online, you won’t be likely to obsess over them.\\n4. Decide on the level of friendship you want.\\nTalk about whether hanging out is an option.\\nDiscuss if you’ll only text about hookups or if it’s okay to chat and share memes. Talk about whether it’s cool to grab coffee every once in a while or if that would just get confusing. Once you two share your limits and what you’re comfortable with, your situation will be easy to navigate.\\nRemind your FWB of your agreements if they forget any of the details.\\nEven if you hang out, it’s best not to call your FWB when you feel emotionally vulnerable.\\nWhen you need to vent, reach out to your friends so they can support you.\\n5. Have sex that’s fun and casual.\\nJust let off some steam without getting sentimental.\\nStick to a style of sex that’s exciting and that you don’t attach a lot of meaning to. Avoid being really sensual with your FWB or you’ll start to bring emotions into the dynamic. When you’re intimate with your FWB, it should feel purely physical.\\nYou might want to both avoid looking deeply into each other’s eyes.\\nIt’s probably a good idea not to pet or caress each other.\\nJust use your time in bed for enjoyment and stress relief.\\n6. Skip long cuddle sessions.\\nAfter you’re done, don’t get too cozy or affectionate.\\nIt’s okay to hug each other, but it shouldn’t be too long—under 10 seconds is good. Then, roll over and do something else. Thank them, grab some water, and get ready to leave. You’ll both get the hint that this wasn’t serious.\\nWhen you cuddle for 10 seconds or more, you’ll both release oxytocin, love hormones.\\nLove hormones will promote attachment and emotional highs you want to avoid.\\nInstead of snuggling up to your FWB, try a quick kiss on the cheek.\\n7. Avoid pet names.\\nThese terms should only be used for future SOs.\\nIt’s definitely important to be respectful with each other, but cute nicknames like “honey” or “sweetheart” will make you feel like you’re a couple. Just use their first name when you talk to them. Here are some examples:\\n“Hey, nice to see you, Jamie!”\\n“That was really fun, Skyler!”\\n“See you later, Matt!”\\n8. Flirt with them a lot.\\nKeep the fun spark in your FWB dynamic.\\nPay attention to how attractive your FWB is and feel free to compliment them. When you text them, keep your tone sexual. Also throw in suggestive emojis. It’s totally fine to boost your FWB’s ego with comments like:\\n“Wow! You’re such a bombshell!”\\n“Look at you, abs of steel!”\\n“Can’t wait for you to come over! 🤤🍆💦”\\n9. Stick to chats about your next encounter.\\nKeep your convos short and things will stay chill.\\nEven if you think it’d be nice to stay around and talk, you and your FWB might get too close. Instead of watching a movie together or discussing random topics, just ask your FWB when they’ll be free again. If they’re not sure, tell them you’ll follow up about your next hookup and head out.\\nDon’t bring an overnight bag or sleep over. It’s best to just go home and relax.\\nThank your FWB for letting you over or coming over, then say your goodbyes.\\nPractice some self-care, like yoga or a bubble bath, after your casual encounter with a FWB.\\n10. Never introduce your FWB to your friends.\\nYou won’t blur the lines or look like a serious couple.\\nAvoid inviting your FWB to social events or get-togethers. If you can, remain totally discreet and don’t discuss your arrangement with anyone. Also limit being seen in public with each other. If no one gets the idea that you two are romantically attached, then you won’t be seen as an “item.”\\nIf you don’t go out with your FWB, it’ll also be easier for others to pursue you.\\nIf your friends don’t meet your FWB, then they won’t encourage you two to date.\\nIt’s okay to talk about your FWB with a couple people you really trust.\\nWhen you give some details to your confidantes, keep your FWB anonymous.\\n11. See other people.\\nKeep your options open so you can protect your heart.\\nIf you’re not exclusive with your FWB, then neither of you will get the impression that you’re “together.” Be upfront with them and say that you’re both free to date. As long as you’re honest and transparent, it’s fine to have another FWB or explore new romantic connections. Until you’ve met the right match, you’re just checking what’s out there for you.\\nIf you both aren’t jealous of other people, it’s a sign your arrangement works.\\nIf your FWB makes you feel less \\\"needy\\\" because you’re already getting your sexual desires met, others might be more attracted to you. \\nMake sure to discuss expectations and safe sex with anyone you get involved with.\\n12. End your fling before it can get serious.\\nAll no-strings-attached arrangements have an expiration date.\\nDecide on a time frame for your fling—like 3 to 6 months—and stick to it. Leave your FWB when you still feel calm, care-free, and casual. If you find yourself developing a little bit more than a crush, it’s best to stop your fling earlier than you expected to. That way, you’ll walk away on good terms before anything gets complicated.\\nLust lasts for 3-6 months. That's a good time frame to stay with a FWB.\\nRemember that you chose your FWB because you weren’t a romantic match.\\nAppreciate all the good times and fun you had with your FWB.\\nDecide on what you’ll do next—maybe you’re ready to date or you want to stay single.\\nUltimately, when you move on, just focus on what makes you happy.\\n\", \"简要回答\": \"Want to have fun with a FWB without getting attached? There are tons of ways to enjoy a friendship with benefits and avoid complicating things. All you have to do is follow some simple steps to make it clear that you want to stay casual. If you want to experiment with a FWB without falling in love, read on. Here, you'll learn how to find the right FWB and have a good time without catching feelings.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choose a FWB you don’t want to date.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick someone with a few flaws, so you won't get attached.\", \"描述\": \"Choose someone you don’t see a future with. Maybe their sense of humor is different than yours or they don’t have the same goals. If you aren’t romantically interested in them, they’d actually be great as a FWB. As long as they’re attractive, friendly, and respectful, that’s all that matters.\\nIt’s okay if you don’t have a lot in common, like specific interests or hobbies.\\nIt’s great to have a lot of chemistry or to feel really primal around this person.\\nLook for someone who isn’t in your immediate friend group. That way, you won’t run into them a lot.\"}]}, {\"编号\": 2, \"标题\": \"Be clear about what you want.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Chat about boundaries so you’re both on the same page.\", \"描述\": \"Let your FWB know that you want to stay casual. Also point out that you aren’t looking for a relationship. Check in and confirm that they want that situation, too. Make sure you both get tested for STIs and share your sexual health statuses. Talk about your expectations and make a list of your agreements.\\nHold onto your list so you can refer back to it and know what’s expected.\\nTell each other if one or both of you plan to have multiple sex partners.\\n Talk about safe sex practices, like using condoms and birth control.\\nShare your fantasies and what you both like to do in bed.\\nDiscuss consent each and every time you have sex.\"}]}, {\"编号\": 3, \"标题\": \"Stay off their social media profiles.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It’s best not to get curious about what your FWB is up to.\", \"描述\": \"Avoid adding your FWB as a friend on any of your social media platforms. Also keep yourself from looking your FWB up online and scrolling through their profiles. It’ll be easier not to fantasize about your FWB or see them as someone you want to pursue if you don’t do any extra digging.\\nJust focus on your own passions, goals, and social life.\\nKeep your profile set on “private” so your FWB can’t get intel about you.\\nIf you don’t “stalk” your FWB online, you won’t be likely to obsess over them.\"}]}, {\"编号\": 4, \"标题\": \"Decide on the level of friendship you want.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk about whether hanging out is an option.\", \"描述\": \"Discuss if you’ll only text about hookups or if it’s okay to chat and share memes. Talk about whether it’s cool to grab coffee every once in a while or if that would just get confusing. Once you two share your limits and what you’re comfortable with, your situation will be easy to navigate.\\nRemind your FWB of your agreements if they forget any of the details.\\nEven if you hang out, it’s best not to call your FWB when you feel emotionally vulnerable.\\nWhen you need to vent, reach out to your friends so they can support you.\"}]}, {\"编号\": 5, \"标题\": \"Have sex that’s fun and casual.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Just let off some steam without getting sentimental.\", \"描述\": \"Stick to a style of sex that’s exciting and that you don’t attach a lot of meaning to. Avoid being really sensual with your FWB or you’ll start to bring emotions into the dynamic. When you’re intimate with your FWB, it should feel purely physical.\\nYou might want to both avoid looking deeply into each other’s eyes.\\nIt’s probably a good idea not to pet or caress each other.\\nJust use your time in bed for enjoyment and stress relief.\"}]}, {\"编号\": 6, \"标题\": \"Skip long cuddle sessions.\", \"步骤\": [{\"编号\": 1, \"标题\": \"After you’re done, don’t get too cozy or affectionate.\", \"描述\": \"It’s okay to hug each other, but it shouldn’t be too long—under 10 seconds is good. Then, roll over and do something else. Thank them, grab some water, and get ready to leave. You’ll both get the hint that this wasn’t serious.\\nWhen you cuddle for 10 seconds or more, you’ll both release oxytocin, love hormones.\\nLove hormones will promote attachment and emotional highs you want to avoid.\\nInstead of snuggling up to your FWB, try a quick kiss on the cheek.\"}]}, {\"编号\": 7, \"标题\": \"Avoid pet names.\", \"步骤\": [{\"编号\": 1, \"标题\": \"These terms should only be used for future SOs.\", \"描述\": \"It’s definitely important to be respectful with each other, but cute nicknames like “honey” or “sweetheart” will make you feel like you’re a couple. Just use their first name when you talk to them. Here are some examples:\\n“Hey, nice to see you, Jamie!”\\n“That was really fun, Skyler!”\\n“See you later, Matt!”\"}]}, {\"编号\": 8, \"标题\": \"Flirt with them a lot.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep the fun spark in your FWB dynamic.\", \"描述\": \"Pay attention to how attractive your FWB is and feel free to compliment them. When you text them, keep your tone sexual. Also throw in suggestive emojis. It’s totally fine to boost your FWB’s ego with comments like:\\n“Wow! You’re such a bombshell!”\\n“Look at you, abs of steel!”\\n“Can’t wait for you to come over! 🤤🍆💦”\"}]}, {\"编号\": 9, \"标题\": \"Stick to chats about your next encounter.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your convos short and things will stay chill.\", \"描述\": \"Even if you think it’d be nice to stay around and talk, you and your FWB might get too close. Instead of watching a movie together or discussing random topics, just ask your FWB when they’ll be free again. If they’re not sure, tell them you’ll follow up about your next hookup and head out.\\nDon’t bring an overnight bag or sleep over. It’s best to just go home and relax.\\nThank your FWB for letting you over or coming over, then say your goodbyes.\\nPractice some self-care, like yoga or a bubble bath, after your casual encounter with a FWB.\"}]}, {\"编号\": 10, \"标题\": \"Never introduce your FWB to your friends.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You won’t blur the lines or look like a serious couple.\", \"描述\": \"Avoid inviting your FWB to social events or get-togethers. If you can, remain totally discreet and don’t discuss your arrangement with anyone. Also limit being seen in public with each other. If no one gets the idea that you two are romantically attached, then you won’t be seen as an “item.”\\nIf you don’t go out with your FWB, it’ll also be easier for others to pursue you.\\nIf your friends don’t meet your FWB, then they won’t encourage you two to date.\\nIt’s okay to talk about your FWB with a couple people you really trust.\\nWhen you give some details to your confidantes, keep your FWB anonymous.\"}]}, {\"编号\": 11, \"标题\": \"See other people.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your options open so you can protect your heart.\", \"描述\": \"If you’re not exclusive with your FWB, then neither of you will get the impression that you’re “together.” Be upfront with them and say that you’re both free to date. As long as you’re honest and transparent, it’s fine to have another FWB or explore new romantic connections. Until you’ve met the right match, you’re just checking what’s out there for you.\\nIf you both aren’t jealous of other people, it’s a sign your arrangement works.\\nIf your FWB makes you feel less \\\"needy\\\" because you’re already getting your sexual desires met, others might be more attracted to you. \\nMake sure to discuss expectations and safe sex with anyone you get involved with.\"}]}, {\"编号\": 12, \"标题\": \"End your fling before it can get serious.\", \"步骤\": [{\"编号\": 1, \"标题\": \"All no-strings-attached arrangements have an expiration date.\", \"描述\": \"Decide on a time frame for your fling—like 3 to 6 months—and stick to it. Leave your FWB when you still feel calm, care-free, and casual. If you find yourself developing a little bit more than a crush, it’s best to stop your fling earlier than you expected to. That way, you’ll walk away on good terms before anything gets complicated.\\nLust lasts for 3-6 months. That's a good time frame to stay with a FWB.\\nRemember that you chose your FWB because you weren’t a romantic match.\\nAppreciate all the good times and fun you had with your FWB.\\nDecide on what you’ll do next—maybe you’re ready to date or you want to stay single.\\nUltimately, when you move on, just focus on what makes you happy.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,958 | How to Avoid Chigger Bites | 1. Avoiding Areas with Chiggers
1-1. Avoid spots where chiggers are commonly found.
In the United States, chiggers are most common in the humidity of the Southeast and the Midwest. Chiggers thrive on warmth and moisture. Avoid walking through brush, tall grass, and weeds. Avoid marshes, swamps, and wooded habitats with rotting leaves and stick piles.
Chiggers often wait in the underbrush and low shrubs to attach to small animals, which are their natural hosts. Stay away from bushes and vines that might brush against your body and deposit chiggers.
Chiggers rarely move very far from the sites where they hatch, resulting in patches of chiggers in damp and warm areas.
1-2. Sit strategically.
Avoid sitting or lying directly on the ground during the summer months. Instead, bring a folding chair or blanket to spread beneath you. Avoid perching on stumps or logs. Instead, sit on an object that is dry and hot, such as a rock that is warm from the sun.
1-3. Plan activities when chiggers are least active.
Chiggers are most likely to bite in the afternoons of the spring and summer, when the ground temperature is between 77–86 °F (25–30 °C). They become inactive below 60 °F (15.6 °C), and die when the temperature drops below 42 °F (5.6 °C). During chigger season, plan outdoor excursions when the weather is cool or dry.
2. Keeping Chiggers Off Your Body
2-1. Dress to prevent chigger bites.
Wear long pants and shirts with long sleeves when in a chigger habitat. Tightly woven fabric with minimal openings provide the most protection. Tuck your shirt into your pants to keep your skin from being exposed, as chiggers often target the waistband area. Chiggers also target the thin skin on your ankles, around your crotch, under your arms, and behind your knees, so keep those areas covered.
Wear shoes and socks to avoid chigger bites on the feet and ankles. If you will be in a particularly high-risk area for chigger bites, such as a marsh or swamp, tuck your pants into a pair of high socks to prevent chiggers crawling onto the ankle.
2-2. Use a bug repellent as a barrier.
Buy an insect repellent containing diethyl meta-toluamide (DEET) or Permethrin at any store that sells camping supplies. Spray an insect repellent that contains DEET around the tops of your socks, your waist, and at your ankles to keep chiggers from getting under your clothes.
DEET may be applied to clothing or skin, but should be washed from the skin as soon as possible. Spray a repellent that contains Permethrin on your clothes only.
Carefully follow the instructions when using Permethrin and DEET. Permethrin can cause burning or itching if it comes into contact with your skin, and DEET can do the same if left on the skin for hours. DEET and Permethrin are not classified as carcinogenic or non-carcinogenic to humans.
Look for lotions and sprays that advertise repelling chiggers or red bugs specifically, in addition to ticks and mosquitoes.
2-3. Apply sulfur.
If you are wary of the chemicals in DEET and Permethrin, you can try dusting your clothing with sulfur powder. It will, however, smell like rotten eggs. Powdered sulfur can be purchased at any pharmacy, nursery, or feed store.
2-4. Shower after exposure.
Take a warm shower or bath soon after having been in a potential chigger habitat to wash off any chiggers that may have attached to your body. Contrary to popular belief, chiggers do not burrow under the skin, and can be easily brushed or washed off the body. Thoroughly rubbing your skin with a towel also helps dislodge chiggers.
Wash your clothing after tromping through chigger territory. You will want to clean any lingering mites off your clothing, as well as any repellent you have applied.
3. Keeping a Chigger-Free Yard
3-1. Keep outdoor areas well-groomed.
Mow long grass to cut down on chigger-infested foliage. Keeping your grass short allows sun to penetrate your lawn, drying out the grass and dirt. Chiggers thrive in moisture and avoid high heat.
3-2. Treat your lawn with a mild insecticide.
Apply a few ounces of dish soap in a gallon of water to areas near bushes to curb the populations of chiggers and other pest populations. Use chemical pesticides containing permethrin, cyfluthrin, diazinon,and carbaryl sparingly, as they may wipe out healthy insect and animal populations.
3-3. Discourage rodents.
Chiggers live on rodents and small animals that live in brush and woodpiles. Remove any brush and wood debris from your yard. Use gardening gloves and wash your skin with soapy water after working. Put up a fence if you have a serious chigger-host problem.
Secure the lids of your trash cans to discourage visits from small animals.
Tips
You are unlikely to get chiggers from your pet.[13]
X
Research source
Some people believe dark colors attract chiggers and insects. Wearing light colors in the summer months may help with chiggers, and will keep you cool when spending time outdoors. It may also make the insects easier to spot.
Warnings
If you experience fever or swelling from chigger bites, or if you have an allergy to hydrocortisone or calamine lotion, see your doctor immediately for treatment of bites.
Chigger bites rarely cause more than a minor discomfort if treated with hydrocortisone or calamine lotion when discovered. Avoid scratching bites, which can result in a bacterial infection.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Avoiding Areas with Chiggers\\n1-1. Avoid spots where chiggers are commonly found.\\nIn the United States, chiggers are most common in the humidity of the Southeast and the Midwest. Chiggers thrive on warmth and moisture. Avoid walking through brush, tall grass, and weeds. Avoid marshes, swamps, and wooded habitats with rotting leaves and stick piles.\\nChiggers often wait in the underbrush and low shrubs to attach to small animals, which are their natural hosts. Stay away from bushes and vines that might brush against your body and deposit chiggers.\\nChiggers rarely move very far from the sites where they hatch, resulting in patches of chiggers in damp and warm areas.\\n1-2. Sit strategically.\\nAvoid sitting or lying directly on the ground during the summer months. Instead, bring a folding chair or blanket to spread beneath you. Avoid perching on stumps or logs. Instead, sit on an object that is dry and hot, such as a rock that is warm from the sun.\\n1-3. Plan activities when chiggers are least active.\\nChiggers are most likely to bite in the afternoons of the spring and summer, when the ground temperature is between 77–86 °F (25–30 °C). They become inactive below 60 °F (15.6 °C), and die when the temperature drops below 42 °F (5.6 °C). During chigger season, plan outdoor excursions when the weather is cool or dry.\\n2. Keeping Chiggers Off Your Body\\n2-1. Dress to prevent chigger bites.\\nWear long pants and shirts with long sleeves when in a chigger habitat. Tightly woven fabric with minimal openings provide the most protection. Tuck your shirt into your pants to keep your skin from being exposed, as chiggers often target the waistband area. Chiggers also target the thin skin on your ankles, around your crotch, under your arms, and behind your knees, so keep those areas covered.\\nWear shoes and socks to avoid chigger bites on the feet and ankles. If you will be in a particularly high-risk area for chigger bites, such as a marsh or swamp, tuck your pants into a pair of high socks to prevent chiggers crawling onto the ankle.\\n2-2. Use a bug repellent as a barrier.\\nBuy an insect repellent containing diethyl meta-toluamide (DEET) or Permethrin at any store that sells camping supplies. Spray an insect repellent that contains DEET around the tops of your socks, your waist, and at your ankles to keep chiggers from getting under your clothes.\\nDEET may be applied to clothing or skin, but should be washed from the skin as soon as possible. Spray a repellent that contains Permethrin on your clothes only.\\nCarefully follow the instructions when using Permethrin and DEET. Permethrin can cause burning or itching if it comes into contact with your skin, and DEET can do the same if left on the skin for hours. DEET and Permethrin are not classified as carcinogenic or non-carcinogenic to humans.\\nLook for lotions and sprays that advertise repelling chiggers or red bugs specifically, in addition to ticks and mosquitoes.\\n2-3. Apply sulfur.\\nIf you are wary of the chemicals in DEET and Permethrin, you can try dusting your clothing with sulfur powder. It will, however, smell like rotten eggs. Powdered sulfur can be purchased at any pharmacy, nursery, or feed store.\\n2-4. Shower after exposure.\\nTake a warm shower or bath soon after having been in a potential chigger habitat to wash off any chiggers that may have attached to your body. Contrary to popular belief, chiggers do not burrow under the skin, and can be easily brushed or washed off the body. Thoroughly rubbing your skin with a towel also helps dislodge chiggers.\\nWash your clothing after tromping through chigger territory. You will want to clean any lingering mites off your clothing, as well as any repellent you have applied.\\n3. Keeping a Chigger-Free Yard\\n3-1. Keep outdoor areas well-groomed.\\nMow long grass to cut down on chigger-infested foliage. Keeping your grass short allows sun to penetrate your lawn, drying out the grass and dirt. Chiggers thrive in moisture and avoid high heat.\\n3-2. Treat your lawn with a mild insecticide.\\nApply a few ounces of dish soap in a gallon of water to areas near bushes to curb the populations of chiggers and other pest populations. Use chemical pesticides containing permethrin, cyfluthrin, diazinon,and carbaryl sparingly, as they may wipe out healthy insect and animal populations.\\n3-3. Discourage rodents.\\nChiggers live on rodents and small animals that live in brush and woodpiles. Remove any brush and wood debris from your yard. Use gardening gloves and wash your skin with soapy water after working. Put up a fence if you have a serious chigger-host problem.\\nSecure the lids of your trash cans to discourage visits from small animals.\\nTips\\nYou are unlikely to get chiggers from your pet.[13]\\nX\\nResearch source\\nSome people believe dark colors attract chiggers and insects. Wearing light colors in the summer months may help with chiggers, and will keep you cool when spending time outdoors. It may also make the insects easier to spot.\\nWarnings\\nIf you experience fever or swelling from chigger bites, or if you have an allergy to hydrocortisone or calamine lotion, see your doctor immediately for treatment of bites.\\nChigger bites rarely cause more than a minor discomfort if treated with hydrocortisone or calamine lotion when discovered. Avoid scratching bites, which can result in a bacterial infection.\\n\", \"简要回答\": \"Chiggers, or red bugs, are not insects, but rather the larvae of mites. This means they're in the same family with spiders! Chiggers can be found in outdoor areas similar to those inhabited by ticks. Unlike tick bites, chigger bites are unlikely to carry a disease. They are, however, itchy and long lasting. You can avoid chigger bites by taking certain precautions when spending time outdoors. Chiggers are usually too small to be seen with the naked eye, so getting to know the habitat and behaviors of chiggers is the best way to avoid their bites.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Areas with Chiggers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid spots where chiggers are commonly found.\", \"描述\": \"In the United States, chiggers are most common in the humidity of the Southeast and the Midwest. Chiggers thrive on warmth and moisture. Avoid walking through brush, tall grass, and weeds. Avoid marshes, swamps, and wooded habitats with rotting leaves and stick piles.\\nChiggers often wait in the underbrush and low shrubs to attach to small animals, which are their natural hosts. Stay away from bushes and vines that might brush against your body and deposit chiggers.\\nChiggers rarely move very far from the sites where they hatch, resulting in patches of chiggers in damp and warm areas.\"}, {\"编号\": 2, \"标题\": \"Sit strategically.\", \"描述\": \"Avoid sitting or lying directly on the ground during the summer months. Instead, bring a folding chair or blanket to spread beneath you. Avoid perching on stumps or logs. Instead, sit on an object that is dry and hot, such as a rock that is warm from the sun.\"}, {\"编号\": 3, \"标题\": \"Plan activities when chiggers are least active.\", \"描述\": \"Chiggers are most likely to bite in the afternoons of the spring and summer, when the ground temperature is between 77–86 °F (25–30 °C). They become inactive below 60 °F (15.6 °C), and die when the temperature drops below 42 °F (5.6 °C). During chigger season, plan outdoor excursions when the weather is cool or dry.\"}]}, {\"编号\": 2, \"标题\": \"Keeping Chiggers Off Your Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dress to prevent chigger bites.\", \"描述\": \"Wear long pants and shirts with long sleeves when in a chigger habitat. Tightly woven fabric with minimal openings provide the most protection. Tuck your shirt into your pants to keep your skin from being exposed, as chiggers often target the waistband area. Chiggers also target the thin skin on your ankles, around your crotch, under your arms, and behind your knees, so keep those areas covered.\\nWear shoes and socks to avoid chigger bites on the feet and ankles. If you will be in a particularly high-risk area for chigger bites, such as a marsh or swamp, tuck your pants into a pair of high socks to prevent chiggers crawling onto the ankle.\"}, {\"编号\": 2, \"标题\": \"Use a bug repellent as a barrier.\", \"描述\": \"Buy an insect repellent containing diethyl meta-toluamide (DEET) or Permethrin at any store that sells camping supplies. Spray an insect repellent that contains DEET around the tops of your socks, your waist, and at your ankles to keep chiggers from getting under your clothes.\\nDEET may be applied to clothing or skin, but should be washed from the skin as soon as possible. Spray a repellent that contains Permethrin on your clothes only.\\nCarefully follow the instructions when using Permethrin and DEET. Permethrin can cause burning or itching if it comes into contact with your skin, and DEET can do the same if left on the skin for hours. DEET and Permethrin are not classified as carcinogenic or non-carcinogenic to humans.\\nLook for lotions and sprays that advertise repelling chiggers or red bugs specifically, in addition to ticks and mosquitoes.\"}, {\"编号\": 3, \"标题\": \"Apply sulfur.\", \"描述\": \"If you are wary of the chemicals in DEET and Permethrin, you can try dusting your clothing with sulfur powder. It will, however, smell like rotten eggs. Powdered sulfur can be purchased at any pharmacy, nursery, or feed store.\"}, {\"编号\": 4, \"标题\": \"Shower after exposure.\", \"描述\": \"Take a warm shower or bath soon after having been in a potential chigger habitat to wash off any chiggers that may have attached to your body. Contrary to popular belief, chiggers do not burrow under the skin, and can be easily brushed or washed off the body. Thoroughly rubbing your skin with a towel also helps dislodge chiggers.\\nWash your clothing after tromping through chigger territory. You will want to clean any lingering mites off your clothing, as well as any repellent you have applied.\"}]}, {\"编号\": 3, \"标题\": \"Keeping a Chigger-Free Yard\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep outdoor areas well-groomed.\", \"描述\": \"Mow long grass to cut down on chigger-infested foliage. Keeping your grass short allows sun to penetrate your lawn, drying out the grass and dirt. Chiggers thrive in moisture and avoid high heat.\"}, {\"编号\": 2, \"标题\": \"Treat your lawn with a mild insecticide.\", \"描述\": \"Apply a few ounces of dish soap in a gallon of water to areas near bushes to curb the populations of chiggers and other pest populations. Use chemical pesticides containing permethrin, cyfluthrin, diazinon,and carbaryl sparingly, as they may wipe out healthy insect and animal populations.\"}, {\"编号\": 3, \"标题\": \"Discourage rodents.\", \"描述\": \"Chiggers live on rodents and small animals that live in brush and woodpiles. Remove any brush and wood debris from your yard. Use gardening gloves and wash your skin with soapy water after working. Put up a fence if you have a serious chigger-host problem.\\nSecure the lids of your trash cans to discourage visits from small animals.\"}], \"小提示\": [\"You are unlikely to get chiggers from your pet.[13]\\nX\\nResearch source\\n\", \"Some people believe dark colors attract chiggers and insects. Wearing light colors in the summer months may help with chiggers, and will keep you cool when spending time outdoors. It may also make the insects easier to spot.\\n\"], \"注意事项\": [\"If you experience fever or swelling from chigger bites, or if you have an allergy to hydrocortisone or calamine lotion, see your doctor immediately for treatment of bites.\\n\", \"Chigger bites rarely cause more than a minor discomfort if treated with hydrocortisone or calamine lotion when discovered. Avoid scratching bites, which can result in a bacterial infection.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,959 | How to Avoid Clichés in Fantasy Writing | 1. Steps
1-1. Avoid clichés.
Avoiding clichés can be very difficult. Remember, having one or two of the clichés below is perfectly fine especially if they're important to your story and will affect it if you change them. Just try not to have way too many clichés, or no one will want to read your story and you'll eventually forget about it.
One thing to have in mind, though, is that . You can write overused story beats, but you have to make them your own. Take them and make a twist, as this will surprise your readers.
1-2. Make your main character have a realistic family.
As a general "rule", female characters will only have a father and male characters will only have a mother. Try to avoid completely orphaned characters unless it is 100% necessary for their backstory. Try to make things a little bit different. If you do so, your characters will have more interesting backgrounds. Also, the "evil twin" trope is used very often. Try to avoid this.
1-3. Avoid stereotypical characters.
Many female characters will be bossy, rude, know-it-alls; this should be avoided. Another stereotypical female character, typically the main character, is the useless wallflower. Often this type of character will have a perfect, attractive best friend to serve as a foil to them, which doesn't really work. Create likeable, realistic characters that people will like. You should also avoid damsels in distress: You want to create independent yet likable female characters who are good role models and don't have to rely on a guy to save/help them. "Mary Sues" are very annoying: give your characters some flaws and don't make them happy even though their lives are miserable. Try your best with male characters too. Don't make them fall in love with the heroine "at first sight" or be an orphan with a miserable life going to a private school where he is bullied and has no friends until something unexpected happens and he discovers he's a hero. When writing descriptions, avoid using sentences like "the heroine had silky and sparkly onyx hair that bounced perfectly", those can be really annoying to read. Try to make your character as realistic as possible. Give them multifaceted personalities - no real person is only angry, or only nice, etc.
1-4. Read.
This might seem like the exact opposite of what you should do, but it will teach you what common set-ups to avoid. Make a list of your most disliked cliches if it helps. Also, it can make your brain more creative to come up with things.
1-5. Create your own creatures.
Fairies, goblins, dwarves, elves in medieval-like worlds are very overused, and so are main boy characters who come from Earth and end up on a fantasy world for no apparent reason. If you are making a story about a normal person ending up in a fantasy world, try to make it more realistic. Don't just make him/her "just appear there" or "fall through a portal".
1-6. Make your characters have varied ages.
Most fantasy characters are around 11-16 years old. It's okay to make them young teens, but try to make supporting characters who have different ages.
1-7. Design your own weapon.
Swords, guns, and rods are common in fantasy. Designing your own weapons should be fun and different.
1-8. Avoid "the chosen one".
Once again, you want realistic, exciting, and three-dimensional characters. The more interesting your characters are, the more they will be liked. "The chosen one" can make a story boring because you know that only one hero will save the world from evil and nothing else change it.
1-9. Avoid sappy and drama-filled romance.
If you're going to include romance, there are some things you should avoid. Stay away from the male character saving the heroine and doing anything for her after only knowing her for five seconds. Make it cute and realistic. The two characters who are in love should get to know each other before anything happens and they shouldn't fall in love just because you wanted them to. For example, you can't have them arguing nonstop for three chapters and then just make them kiss out of nowhere because you wanted your story to have romance. You want it to seem like it's happening in real life, even if it's fantasy, and creating boring and one-dimensional romances will make things worse.
1-10. The "villain father" should be avoided.
1-11. Villains can look normal too.
Most stories have either extremely good looking or bad looking villains. Try to mix things up a little bit.
1-12. Little kids are stronger than heroes?.
Don't, just don't create an annoying little kid who is always chasing the main characters around, asking to "join their group", challenging them to battles, and beating the main hero in nearly every one of them. Those types of characters will be disliked and will make your story annoying.
1-13. The "sad character".
There will always be a goth/depressed character who has no friends but learns how to interact with people in the end of the story. Will usually be a guy with dark, long hair and no friends or a 18-year-old girl with a miserable life who is a leader of a group as is trying to act "tough".
1-14. Do not have a helpless princess.
The "damsel in distress" thing is old. Really old. Thousands of years old. Naturally, it's become a little stale, and progressive types will not appreciate it, either. Damsels in distress are useless, unhelpful, and flat. And they often get on readers' nerves.
1-15. Consider having legends just be legends.
In fantasy stories, prophecies always come true, and every myth and urban legend is grounded in reality. Just as this is not true of real life, it should not be true of your fantasy world. Let people make up campfire stories about werecats without suddenly being attacked by a werecat.
1-16. Avoid having people who seem to die.
This is extremely common: a main character, usually the main heroine who the hero is in love with, will appear to be dead but then turn out to be alive but very hurt.
1-17. Avoid having villains "play possum."
The main villain is finally dead! Oh... never mind. Another death cliché: The main character seems to finally kill the villain/a monster, and when all the characters are happy and celebrating, the villain/monster comes back to life.
1-18. Know the "Sealed Evil in a Can" trope.
The villain or monster will always be "sealed away" by a hero, then reemerge a hundred or, more often, a thousand years later. A second hero will need to defeat the villain or seal them away again. Often the second hero is a descendent or reincarnation of the first.
1-19. Do not write useless adult characters.
Many books and shows aimed at kids will include adults who are foolish and/or totally useless, usually as an authority figure or villain. One problem with this is that the writer is limiting their potential audience - flat and shallow older characters are unappealing to adult and teen readers. The other issue is that it makes a villain far less threatening. To be a convincing threat, the villain should have no qualms about harming or killing anyone, even children, and he/she certainly shouldn't get outsmarted by a kid who isn't out of middle school. If older, experienced adults could be outsmarted by kids, they probably would have failed on their own.
On a related note, you should avoid your kid protagonists instantly coming up with all of the right answers and solutions while the "good" adults, despite being older, more educated, and experienced, always arrive at the wrong conclusions, especially if these adults are in positions of leadership and responsibility where they should not need the help of children (no matter how smart) to solve problems.
Tips
Don't try to craft your book into a clone of the latest bestseller. Editors are looking for new ideas.
Write about what you would find interesting. Chances are others will find that interesting too.
Not everyone in olden times has to be straight or only love someone of the same species. Interspecies romance would make for interesting hybrids with new abilities, and characters that are gay, bi, ace, or pansexual are completely okay.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Avoid clichés.\\nAvoiding clichés can be very difficult. Remember, having one or two of the clichés below is perfectly fine especially if they're important to your story and will affect it if you change them. Just try not to have way too many clichés, or no one will want to read your story and you'll eventually forget about it.\\nOne thing to have in mind, though, is that . You can write overused story beats, but you have to make them your own. Take them and make a twist, as this will surprise your readers.\\n1-2. Make your main character have a realistic family.\\nAs a general \\\"rule\\\", female characters will only have a father and male characters will only have a mother. Try to avoid completely orphaned characters unless it is 100% necessary for their backstory. Try to make things a little bit different. If you do so, your characters will have more interesting backgrounds. Also, the \\\"evil twin\\\" trope is used very often. Try to avoid this.\\n1-3. Avoid stereotypical characters.\\nMany female characters will be bossy, rude, know-it-alls; this should be avoided. Another stereotypical female character, typically the main character, is the useless wallflower. Often this type of character will have a perfect, attractive best friend to serve as a foil to them, which doesn't really work. Create likeable, realistic characters that people will like. You should also avoid damsels in distress: You want to create independent yet likable female characters who are good role models and don't have to rely on a guy to save/help them. \\\"Mary Sues\\\" are very annoying: give your characters some flaws and don't make them happy even though their lives are miserable. Try your best with male characters too. Don't make them fall in love with the heroine \\\"at first sight\\\" or be an orphan with a miserable life going to a private school where he is bullied and has no friends until something unexpected happens and he discovers he's a hero. When writing descriptions, avoid using sentences like \\\"the heroine had silky and sparkly onyx hair that bounced perfectly\\\", those can be really annoying to read. Try to make your character as realistic as possible. Give them multifaceted personalities - no real person is only angry, or only nice, etc.\\n1-4. Read.\\nThis might seem like the exact opposite of what you should do, but it will teach you what common set-ups to avoid. Make a list of your most disliked cliches if it helps. Also, it can make your brain more creative to come up with things.\\n1-5. Create your own creatures.\\nFairies, goblins, dwarves, elves in medieval-like worlds are very overused, and so are main boy characters who come from Earth and end up on a fantasy world for no apparent reason. If you are making a story about a normal person ending up in a fantasy world, try to make it more realistic. Don't just make him/her \\\"just appear there\\\" or \\\"fall through a portal\\\".\\n1-6. Make your characters have varied ages.\\nMost fantasy characters are around 11-16 years old. It's okay to make them young teens, but try to make supporting characters who have different ages.\\n1-7. Design your own weapon.\\nSwords, guns, and rods are common in fantasy. Designing your own weapons should be fun and different.\\n1-8. Avoid \\\"the chosen one\\\".\\nOnce again, you want realistic, exciting, and three-dimensional characters. The more interesting your characters are, the more they will be liked. \\\"The chosen one\\\" can make a story boring because you know that only one hero will save the world from evil and nothing else change it.\\n1-9. Avoid sappy and drama-filled romance.\\nIf you're going to include romance, there are some things you should avoid. Stay away from the male character saving the heroine and doing anything for her after only knowing her for five seconds. Make it cute and realistic. The two characters who are in love should get to know each other before anything happens and they shouldn't fall in love just because you wanted them to. For example, you can't have them arguing nonstop for three chapters and then just make them kiss out of nowhere because you wanted your story to have romance. You want it to seem like it's happening in real life, even if it's fantasy, and creating boring and one-dimensional romances will make things worse.\\n1-10. The \\\"villain father\\\" should be avoided.\\n\\n1-11. Villains can look normal too.\\nMost stories have either extremely good looking or bad looking villains. Try to mix things up a little bit.\\n1-12. Little kids are stronger than heroes?.\\nDon't, just don't create an annoying little kid who is always chasing the main characters around, asking to \\\"join their group\\\", challenging them to battles, and beating the main hero in nearly every one of them. Those types of characters will be disliked and will make your story annoying.\\n1-13. The \\\"sad character\\\".\\nThere will always be a goth/depressed character who has no friends but learns how to interact with people in the end of the story. Will usually be a guy with dark, long hair and no friends or a 18-year-old girl with a miserable life who is a leader of a group as is trying to act \\\"tough\\\".\\n1-14. Do not have a helpless princess.\\nThe \\\"damsel in distress\\\" thing is old. Really old. Thousands of years old. Naturally, it's become a little stale, and progressive types will not appreciate it, either. Damsels in distress are useless, unhelpful, and flat. And they often get on readers' nerves.\\n1-15. Consider having legends just be legends.\\nIn fantasy stories, prophecies always come true, and every myth and urban legend is grounded in reality. Just as this is not true of real life, it should not be true of your fantasy world. Let people make up campfire stories about werecats without suddenly being attacked by a werecat.\\n1-16. Avoid having people who seem to die.\\nThis is extremely common: a main character, usually the main heroine who the hero is in love with, will appear to be dead but then turn out to be alive but very hurt.\\n1-17. Avoid having villains \\\"play possum.\\\"\\nThe main villain is finally dead! Oh... never mind. Another death cliché: The main character seems to finally kill the villain/a monster, and when all the characters are happy and celebrating, the villain/monster comes back to life.\\n1-18. Know the \\\"Sealed Evil in a Can\\\" trope.\\nThe villain or monster will always be \\\"sealed away\\\" by a hero, then reemerge a hundred or, more often, a thousand years later. A second hero will need to defeat the villain or seal them away again. Often the second hero is a descendent or reincarnation of the first.\\n1-19. Do not write useless adult characters.\\nMany books and shows aimed at kids will include adults who are foolish and/or totally useless, usually as an authority figure or villain. One problem with this is that the writer is limiting their potential audience - flat and shallow older characters are unappealing to adult and teen readers. The other issue is that it makes a villain far less threatening. To be a convincing threat, the villain should have no qualms about harming or killing anyone, even children, and he/she certainly shouldn't get outsmarted by a kid who isn't out of middle school. If older, experienced adults could be outsmarted by kids, they probably would have failed on their own.\\nOn a related note, you should avoid your kid protagonists instantly coming up with all of the right answers and solutions while the \\\"good\\\" adults, despite being older, more educated, and experienced, always arrive at the wrong conclusions, especially if these adults are in positions of leadership and responsibility where they should not need the help of children (no matter how smart) to solve problems.\\nTips\\nDon't try to craft your book into a clone of the latest bestseller. Editors are looking for new ideas.\\nWrite about what you would find interesting. Chances are others will find that interesting too.\\nNot everyone in olden times has to be straight or only love someone of the same species. Interspecies romance would make for interesting hybrids with new abilities, and characters that are gay, bi, ace, or pansexual are completely okay.\\n\", \"简要回答\": \"You are eager to begin writing, but you don't want your story to be boring and predictable. You want to write something fresh, intriguing, compelling. This article will describe some common fantasy clichés and how to avoid them.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid clichés.\", \"描述\": \"Avoiding clichés can be very difficult. Remember, having one or two of the clichés below is perfectly fine especially if they're important to your story and will affect it if you change them. Just try not to have way too many clichés, or no one will want to read your story and you'll eventually forget about it.\\nOne thing to have in mind, though, is that . You can write overused story beats, but you have to make them your own. Take them and make a twist, as this will surprise your readers.\"}, {\"编号\": 2, \"标题\": \"Make your main character have a realistic family.\", \"描述\": \"As a general \\\"rule\\\", female characters will only have a father and male characters will only have a mother. Try to avoid completely orphaned characters unless it is 100% necessary for their backstory. Try to make things a little bit different. If you do so, your characters will have more interesting backgrounds. Also, the \\\"evil twin\\\" trope is used very often. Try to avoid this.\"}, {\"编号\": 3, \"标题\": \"Avoid stereotypical characters.\", \"描述\": \"Many female characters will be bossy, rude, know-it-alls; this should be avoided. Another stereotypical female character, typically the main character, is the useless wallflower. Often this type of character will have a perfect, attractive best friend to serve as a foil to them, which doesn't really work. Create likeable, realistic characters that people will like. You should also avoid damsels in distress: You want to create independent yet likable female characters who are good role models and don't have to rely on a guy to save/help them. \\\"Mary Sues\\\" are very annoying: give your characters some flaws and don't make them happy even though their lives are miserable. Try your best with male characters too. Don't make them fall in love with the heroine \\\"at first sight\\\" or be an orphan with a miserable life going to a private school where he is bullied and has no friends until something unexpected happens and he discovers he's a hero. When writing descriptions, avoid using sentences like \\\"the heroine had silky and sparkly onyx hair that bounced perfectly\\\", those can be really annoying to read. Try to make your character as realistic as possible. Give them multifaceted personalities - no real person is only angry, or only nice, etc.\"}, {\"编号\": 4, \"标题\": \"Read.\", \"描述\": \"This might seem like the exact opposite of what you should do, but it will teach you what common set-ups to avoid. Make a list of your most disliked cliches if it helps. Also, it can make your brain more creative to come up with things.\"}, {\"编号\": 5, \"标题\": \"Create your own creatures.\", \"描述\": \"Fairies, goblins, dwarves, elves in medieval-like worlds are very overused, and so are main boy characters who come from Earth and end up on a fantasy world for no apparent reason. If you are making a story about a normal person ending up in a fantasy world, try to make it more realistic. Don't just make him/her \\\"just appear there\\\" or \\\"fall through a portal\\\".\"}, {\"编号\": 6, \"标题\": \"Make your characters have varied ages.\", \"描述\": \"Most fantasy characters are around 11-16 years old. It's okay to make them young teens, but try to make supporting characters who have different ages.\"}, {\"编号\": 7, \"标题\": \"Design your own weapon.\", \"描述\": \"Swords, guns, and rods are common in fantasy. Designing your own weapons should be fun and different.\"}, {\"编号\": 8, \"标题\": \"Avoid \\\"the chosen one\\\".\", \"描述\": \"Once again, you want realistic, exciting, and three-dimensional characters. The more interesting your characters are, the more they will be liked. \\\"The chosen one\\\" can make a story boring because you know that only one hero will save the world from evil and nothing else change it.\"}, {\"编号\": 9, \"标题\": \"Avoid sappy and drama-filled romance.\", \"描述\": \"If you're going to include romance, there are some things you should avoid. Stay away from the male character saving the heroine and doing anything for her after only knowing her for five seconds. Make it cute and realistic. The two characters who are in love should get to know each other before anything happens and they shouldn't fall in love just because you wanted them to. For example, you can't have them arguing nonstop for three chapters and then just make them kiss out of nowhere because you wanted your story to have romance. You want it to seem like it's happening in real life, even if it's fantasy, and creating boring and one-dimensional romances will make things worse.\"}, {\"编号\": 10, \"标题\": \"The \\\"villain father\\\" should be avoided.\", \"描述\": \"\"}, {\"编号\": 11, \"标题\": \"Villains can look normal too.\", \"描述\": \"Most stories have either extremely good looking or bad looking villains. Try to mix things up a little bit.\"}, {\"编号\": 12, \"标题\": \"Little kids are stronger than heroes?.\", \"描述\": \"Don't, just don't create an annoying little kid who is always chasing the main characters around, asking to \\\"join their group\\\", challenging them to battles, and beating the main hero in nearly every one of them. Those types of characters will be disliked and will make your story annoying.\"}, {\"编号\": 13, \"标题\": \"The \\\"sad character\\\".\", \"描述\": \"There will always be a goth/depressed character who has no friends but learns how to interact with people in the end of the story. Will usually be a guy with dark, long hair and no friends or a 18-year-old girl with a miserable life who is a leader of a group as is trying to act \\\"tough\\\".\"}, {\"编号\": 14, \"标题\": \"Do not have a helpless princess.\", \"描述\": \"The \\\"damsel in distress\\\" thing is old. Really old. Thousands of years old. Naturally, it's become a little stale, and progressive types will not appreciate it, either. Damsels in distress are useless, unhelpful, and flat. And they often get on readers' nerves.\"}, {\"编号\": 15, \"标题\": \"Consider having legends just be legends.\", \"描述\": \"In fantasy stories, prophecies always come true, and every myth and urban legend is grounded in reality. Just as this is not true of real life, it should not be true of your fantasy world. Let people make up campfire stories about werecats without suddenly being attacked by a werecat.\"}, {\"编号\": 16, \"标题\": \"Avoid having people who seem to die.\", \"描述\": \"This is extremely common: a main character, usually the main heroine who the hero is in love with, will appear to be dead but then turn out to be alive but very hurt.\"}, {\"编号\": 17, \"标题\": \"Avoid having villains \\\"play possum.\\\"\", \"描述\": \"The main villain is finally dead! Oh... never mind. Another death cliché: The main character seems to finally kill the villain/a monster, and when all the characters are happy and celebrating, the villain/monster comes back to life.\"}, {\"编号\": 18, \"标题\": \"Know the \\\"Sealed Evil in a Can\\\" trope.\", \"描述\": \"The villain or monster will always be \\\"sealed away\\\" by a hero, then reemerge a hundred or, more often, a thousand years later. A second hero will need to defeat the villain or seal them away again. Often the second hero is a descendent or reincarnation of the first.\"}, {\"编号\": 19, \"标题\": \"Do not write useless adult characters.\", \"描述\": \"Many books and shows aimed at kids will include adults who are foolish and/or totally useless, usually as an authority figure or villain. One problem with this is that the writer is limiting their potential audience - flat and shallow older characters are unappealing to adult and teen readers. The other issue is that it makes a villain far less threatening. To be a convincing threat, the villain should have no qualms about harming or killing anyone, even children, and he/she certainly shouldn't get outsmarted by a kid who isn't out of middle school. If older, experienced adults could be outsmarted by kids, they probably would have failed on their own.\\nOn a related note, you should avoid your kid protagonists instantly coming up with all of the right answers and solutions while the \\\"good\\\" adults, despite being older, more educated, and experienced, always arrive at the wrong conclusions, especially if these adults are in positions of leadership and responsibility where they should not need the help of children (no matter how smart) to solve problems.\"}], \"小提示\": [\"Don't try to craft your book into a clone of the latest bestseller. Editors are looking for new ideas.\\n\", \"Write about what you would find interesting. Chances are others will find that interesting too.\\n\", \"Not everyone in olden times has to be straight or only love someone of the same species. Interspecies romance would make for interesting hybrids with new abilities, and characters that are gay, bi, ace, or pansexual are completely okay.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,960 | How to Avoid Clothes Creasing During Wear | 1. Preparing Your Clothes
1-1. Wait until your clothes have cooled to wear them.
Fabrics most easily crease when they are still damp or warm. Be sure that your clothes are room temperature and completely dry before putting them on.
Just as you don't want to put on clothes that are still warm from the dryer, try to avoid getting wet or sweaty during the day. This will cause your clothes to crease.
1-2. Iron your clothes properly.
Before you wear your clothes, be sure to iron them inside-out, and along the seam lines. This will help minimize the amount of creases that form throughout the day. Be sure to read the clothing labels to determine the proper heat setting for your iron.
1-3. Ensure that you are wearing the proper size.
Trousers that are too baggy have a tendency to bag and bunch, causing rumples and wrinkles to appear. Trousers that are too tight, on the other hand, have a tendency to pull and buckle which creates a different sort of wrinkle that will reappear every time you wear them. If you are not sure how your trousers should fit, get professional advice from a tailor.
1-4. Choose your fabrics wisely.
If you know that you have a long meeting that requires you to sit for several hours, do not choose fabrics like silk that crease quickly. Try to choose stiffer fabrics for days that you can't have any creases in your clothing, or will be doing activities that cause creasing.
1-5. Purchase wrinkle-resistant fabrics.
Cotton clothing will wrinkle more than clothes that have a mix of synthetic fabric in them. A shirt that has 50% polyester and 50% cotton may wrinkle less than a full cotton shirt. When buying clothes, look for tags that say they are wrinkle-resistant, or purchase higher quality clothing. Clothes made of wrinkle resistant fabric are available in a wide variety of colors, styles and cuts, and can be found in both formal and informal styles.
1-6. Spray your clothes lightly with starch or fabric finish spray.
The product label will give further instructions on how to spray your clothes. These sprays work to increase fabric crispness and support the fabric's ability to hold shape all day.
1-7. Invest in a bottle of wrinkle-releasing spray.
These products are not as effective as ironing, but they do work to reshape fabrics back to their natural shape. These sprays can also prevent creases from forming throughout the day.
2. Watching How You Sit
2-1. Pull your clothes flat when you sit.
One of the most common places for clothes to fold and crease is near your bottom and thighs when you sit. The fabric may get folded and permanently crease after you stand up.
For dresses or dress shirts, pull down slightly on the tail when you sit so you are sitting on it flat, as opposed to pressing wrinkles into it with your body.
In the car, unbutton the bottom button of your shirt and lay it over the lap belt. This will help prevent creasing along the area where your seat belt rests.
2-2. Avoid crossing your legs.
If you are in the habit of crossing your legs when you sit, be careful, as it will crease your pants. Just like when you sit, crossing your legs creates small folds in the fabric of your clothes that press down to create creases and wrinkles. Try sitting with your legs uncrossed on days you are avoiding creases.
When you are sitting at a desk or table, if space permits, stretch your legs out and keep them outstretched.
2-3. Don't put pressure on your clothes.
The more contact and pressure your clothing receives, the more it will crease. Try to let your clothing hang loose and not be pressed up against your body by your hands, folded arms, bags, or jacket for long periods of time.
2-4. Stand as much as possible.
If you are at a party or other event where sitting is not required, stay standing. Sitting is mostly responsible for pant creases in the legs and the seat. If you are able to stand, you will minimize the opportunities for your trousers or dress to wrinkle.
3. Fixing Creases Quickly
3-1. Invest in a bottle of wrinkle-releasing spray.
These products are not as effective as ironing, but hanging your garment, spraying it with the product and then using your hands to remove wrinkles can be very effective. A spray bottle filled with fabric softener has pretty much the same effect and would be far less expensive.
3-2. Get the crease wet and pull.
If you do find yourself with a crease, get it wet with warm water and gently pull at the fabric. This should reshape and release the creased fabric back to the original shape.
3-3. Use a blow dryer.
Heat helps to release creases. If you find yourself with light creases in your clothing, try to hold a blow dryer to the crease to soften the wrinkle and smooth out the fabric.
Hold the blow dryer about ten inches away from the fabric and keep it set on low.
Don't hold the blow dryer in the same spot because it may burn the fabric. Instead, wave the blow dryer around from side to side.
Tips
There are many products and detergents that keep your clothes stiff.
Don't pile up your clothes.
Iron your clothes before stepping out.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Preparing Your Clothes\\n1-1. Wait until your clothes have cooled to wear them.\\nFabrics most easily crease when they are still damp or warm. Be sure that your clothes are room temperature and completely dry before putting them on.\\nJust as you don't want to put on clothes that are still warm from the dryer, try to avoid getting wet or sweaty during the day. This will cause your clothes to crease.\\n1-2. Iron your clothes properly.\\nBefore you wear your clothes, be sure to iron them inside-out, and along the seam lines. This will help minimize the amount of creases that form throughout the day. Be sure to read the clothing labels to determine the proper heat setting for your iron.\\n1-3. Ensure that you are wearing the proper size.\\nTrousers that are too baggy have a tendency to bag and bunch, causing rumples and wrinkles to appear. Trousers that are too tight, on the other hand, have a tendency to pull and buckle which creates a different sort of wrinkle that will reappear every time you wear them. If you are not sure how your trousers should fit, get professional advice from a tailor.\\n1-4. Choose your fabrics wisely.\\nIf you know that you have a long meeting that requires you to sit for several hours, do not choose fabrics like silk that crease quickly. Try to choose stiffer fabrics for days that you can't have any creases in your clothing, or will be doing activities that cause creasing.\\n1-5. Purchase wrinkle-resistant fabrics.\\nCotton clothing will wrinkle more than clothes that have a mix of synthetic fabric in them. A shirt that has 50% polyester and 50% cotton may wrinkle less than a full cotton shirt. When buying clothes, look for tags that say they are wrinkle-resistant, or purchase higher quality clothing. Clothes made of wrinkle resistant fabric are available in a wide variety of colors, styles and cuts, and can be found in both formal and informal styles.\\n1-6. Spray your clothes lightly with starch or fabric finish spray.\\nThe product label will give further instructions on how to spray your clothes. These sprays work to increase fabric crispness and support the fabric's ability to hold shape all day.\\n1-7. Invest in a bottle of wrinkle-releasing spray.\\nThese products are not as effective as ironing, but they do work to reshape fabrics back to their natural shape. These sprays can also prevent creases from forming throughout the day.\\n2. Watching How You Sit\\n2-1. Pull your clothes flat when you sit.\\nOne of the most common places for clothes to fold and crease is near your bottom and thighs when you sit. The fabric may get folded and permanently crease after you stand up.\\nFor dresses or dress shirts, pull down slightly on the tail when you sit so you are sitting on it flat, as opposed to pressing wrinkles into it with your body.\\nIn the car, unbutton the bottom button of your shirt and lay it over the lap belt. This will help prevent creasing along the area where your seat belt rests.\\n2-2. Avoid crossing your legs.\\nIf you are in the habit of crossing your legs when you sit, be careful, as it will crease your pants. Just like when you sit, crossing your legs creates small folds in the fabric of your clothes that press down to create creases and wrinkles. Try sitting with your legs uncrossed on days you are avoiding creases.\\nWhen you are sitting at a desk or table, if space permits, stretch your legs out and keep them outstretched.\\n2-3. Don't put pressure on your clothes.\\nThe more contact and pressure your clothing receives, the more it will crease. Try to let your clothing hang loose and not be pressed up against your body by your hands, folded arms, bags, or jacket for long periods of time.\\n2-4. Stand as much as possible.\\nIf you are at a party or other event where sitting is not required, stay standing. Sitting is mostly responsible for pant creases in the legs and the seat. If you are able to stand, you will minimize the opportunities for your trousers or dress to wrinkle.\\n3. Fixing Creases Quickly\\n3-1. Invest in a bottle of wrinkle-releasing spray.\\nThese products are not as effective as ironing, but hanging your garment, spraying it with the product and then using your hands to remove wrinkles can be very effective. A spray bottle filled with fabric softener has pretty much the same effect and would be far less expensive.\\n3-2. Get the crease wet and pull.\\nIf you do find yourself with a crease, get it wet with warm water and gently pull at the fabric. This should reshape and release the creased fabric back to the original shape.\\n3-3. Use a blow dryer.\\nHeat helps to release creases. If you find yourself with light creases in your clothing, try to hold a blow dryer to the crease to soften the wrinkle and smooth out the fabric.\\nHold the blow dryer about ten inches away from the fabric and keep it set on low.\\nDon't hold the blow dryer in the same spot because it may burn the fabric. Instead, wave the blow dryer around from side to side.\\nTips\\nThere are many products and detergents that keep your clothes stiff.\\nDon't pile up your clothes.\\nIron your clothes before stepping out.\\n\", \"简要回答\": \"You start from your house in a crisp linen dress, but by the time you reach your destination, you have a crumpled outfit that looks like you grabbed it out of the hamper. Getting wrinkles in trousers, dresses, and dress shirts is a very common problem. It often seems like no matter how well-pressed or ironed your clothes are, it takes only a few hours of wear before they are wrinkled and rumpled. While it can sometimes be unavoidable, there are some preparatory measures you can take to avoid wrinkles.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing Your Clothes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wait until your clothes have cooled to wear them.\", \"描述\": \"Fabrics most easily crease when they are still damp or warm. Be sure that your clothes are room temperature and completely dry before putting them on.\\nJust as you don't want to put on clothes that are still warm from the dryer, try to avoid getting wet or sweaty during the day. This will cause your clothes to crease.\"}, {\"编号\": 2, \"标题\": \"Iron your clothes properly.\", \"描述\": \"Before you wear your clothes, be sure to iron them inside-out, and along the seam lines. This will help minimize the amount of creases that form throughout the day. Be sure to read the clothing labels to determine the proper heat setting for your iron.\"}, {\"编号\": 3, \"标题\": \"Ensure that you are wearing the proper size.\", \"描述\": \"Trousers that are too baggy have a tendency to bag and bunch, causing rumples and wrinkles to appear. Trousers that are too tight, on the other hand, have a tendency to pull and buckle which creates a different sort of wrinkle that will reappear every time you wear them. If you are not sure how your trousers should fit, get professional advice from a tailor.\"}, {\"编号\": 4, \"标题\": \"Choose your fabrics wisely.\", \"描述\": \"If you know that you have a long meeting that requires you to sit for several hours, do not choose fabrics like silk that crease quickly. Try to choose stiffer fabrics for days that you can't have any creases in your clothing, or will be doing activities that cause creasing.\"}, {\"编号\": 5, \"标题\": \"Purchase wrinkle-resistant fabrics.\", \"描述\": \"Cotton clothing will wrinkle more than clothes that have a mix of synthetic fabric in them. A shirt that has 50% polyester and 50% cotton may wrinkle less than a full cotton shirt. When buying clothes, look for tags that say they are wrinkle-resistant, or purchase higher quality clothing. Clothes made of wrinkle resistant fabric are available in a wide variety of colors, styles and cuts, and can be found in both formal and informal styles.\"}, {\"编号\": 6, \"标题\": \"Spray your clothes lightly with starch or fabric finish spray.\", \"描述\": \"The product label will give further instructions on how to spray your clothes. These sprays work to increase fabric crispness and support the fabric's ability to hold shape all day.\"}, {\"编号\": 7, \"标题\": \"Invest in a bottle of wrinkle-releasing spray.\", \"描述\": \"These products are not as effective as ironing, but they do work to reshape fabrics back to their natural shape. These sprays can also prevent creases from forming throughout the day.\"}]}, {\"编号\": 2, \"标题\": \"Watching How You Sit\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pull your clothes flat when you sit.\", \"描述\": \"One of the most common places for clothes to fold and crease is near your bottom and thighs when you sit. The fabric may get folded and permanently crease after you stand up.\\nFor dresses or dress shirts, pull down slightly on the tail when you sit so you are sitting on it flat, as opposed to pressing wrinkles into it with your body.\\nIn the car, unbutton the bottom button of your shirt and lay it over the lap belt. This will help prevent creasing along the area where your seat belt rests.\"}, {\"编号\": 2, \"标题\": \"Avoid crossing your legs.\", \"描述\": \"If you are in the habit of crossing your legs when you sit, be careful, as it will crease your pants. Just like when you sit, crossing your legs creates small folds in the fabric of your clothes that press down to create creases and wrinkles. Try sitting with your legs uncrossed on days you are avoiding creases.\\nWhen you are sitting at a desk or table, if space permits, stretch your legs out and keep them outstretched.\"}, {\"编号\": 3, \"标题\": \"Don't put pressure on your clothes.\", \"描述\": \"The more contact and pressure your clothing receives, the more it will crease. Try to let your clothing hang loose and not be pressed up against your body by your hands, folded arms, bags, or jacket for long periods of time.\"}, {\"编号\": 4, \"标题\": \"Stand as much as possible.\", \"描述\": \"If you are at a party or other event where sitting is not required, stay standing. Sitting is mostly responsible for pant creases in the legs and the seat. If you are able to stand, you will minimize the opportunities for your trousers or dress to wrinkle.\"}]}, {\"编号\": 3, \"标题\": \"Fixing Creases Quickly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Invest in a bottle of wrinkle-releasing spray.\", \"描述\": \"These products are not as effective as ironing, but hanging your garment, spraying it with the product and then using your hands to remove wrinkles can be very effective. A spray bottle filled with fabric softener has pretty much the same effect and would be far less expensive.\"}, {\"编号\": 2, \"标题\": \"Get the crease wet and pull.\", \"描述\": \"If you do find yourself with a crease, get it wet with warm water and gently pull at the fabric. This should reshape and release the creased fabric back to the original shape.\"}, {\"编号\": 3, \"标题\": \"Use a blow dryer.\", \"描述\": \"Heat helps to release creases. If you find yourself with light creases in your clothing, try to hold a blow dryer to the crease to soften the wrinkle and smooth out the fabric.\\nHold the blow dryer about ten inches away from the fabric and keep it set on low.\\nDon't hold the blow dryer in the same spot because it may burn the fabric. Instead, wave the blow dryer around from side to side.\"}], \"小提示\": [\"There are many products and detergents that keep your clothes stiff.\\n\", \"Don't pile up your clothes.\\n\", \"Iron your clothes before stepping out.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,961 | How to Avoid Coffee Breath | 1. Adjusting Your Coffee Drinking Habits
1-1. Drink lots of water before and after coffee.
Water helps to clean out the odor-causing bacteria. Drink a small cup of water before and after your coffee.
Try flavored water. Are you bored of drinking plain water? Try flavored water. Flavored water does the same job by eliminating the bacteria in your mouth and giving you a fresh breath.
Lemon water, orange water, and clove flavored water are a good choices.
1-2. Add less sugar and milk to your coffee.
Sugar and milk can cause the bad odor bacteria in your mouth. Cut out the sugar and replace it with honey or other sweeteners. Avoid adding milk to your coffee. If you really want milk with your coffee then, add less milk than you usually do.
2. Eating Odor-Neutralizing Snacks
2-1. Eat an apple.
Apple eliminates the odor causing bacteria by producing more saliva and it neutralizes the smell of your breath.
2-2. Chew cloves.
Cloves have a pungent flavor. Chomp on a clove for a minute or two and then spit it out. This will give you a fresh breath and remove the coffee breath as well!
2-3. Eat ginger.
Ginger also has a really good flavor, so eat a small piece of ginger after coffee to remove that bad bacteria.
Ginger cookies work well too. You can eat a cookie with or after coffee.
2-4. Chew gum.
This is one best cheap and affordable solution to your coffee breath. After your cup of joe, drink a glass of water and chew mint flavored gum. This will fight the bacteria as well as whiten your teeth.
Lemon flavor is also a good option.
2-5. Have yogurt for breakfast.
A Japanese study says that yogurt has the power to eliminate the odor causing smelly bacteria from your mouth. The bacteria in the yogurt replaces the odor causing agent in your tongue and mouth with good ones.
If you're not a fan of yogurt, probiotic pills can do the job but make sure to consult your physician before taking any.
Tips
If you drink coffee 2-3 times a day then the best possible way to remove bacteria is water and gum.
Brush your teeth with a mint-flavored toothpaste.
Warnings
Don't eat any pills without consulting your doctor.
Don't overeat any of the above-mentioned snack/food.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Adjusting Your Coffee Drinking Habits\\n1-1. Drink lots of water before and after coffee.\\nWater helps to clean out the odor-causing bacteria. Drink a small cup of water before and after your coffee.\\nTry flavored water. Are you bored of drinking plain water? Try flavored water. Flavored water does the same job by eliminating the bacteria in your mouth and giving you a fresh breath.\\nLemon water, orange water, and clove flavored water are a good choices.\\n1-2. Add less sugar and milk to your coffee.\\nSugar and milk can cause the bad odor bacteria in your mouth. Cut out the sugar and replace it with honey or other sweeteners. Avoid adding milk to your coffee. If you really want milk with your coffee then, add less milk than you usually do.\\n2. Eating Odor-Neutralizing Snacks\\n2-1. Eat an apple.\\nApple eliminates the odor causing bacteria by producing more saliva and it neutralizes the smell of your breath.\\n2-2. Chew cloves.\\nCloves have a pungent flavor. Chomp on a clove for a minute or two and then spit it out. This will give you a fresh breath and remove the coffee breath as well!\\n2-3. Eat ginger.\\nGinger also has a really good flavor, so eat a small piece of ginger after coffee to remove that bad bacteria.\\nGinger cookies work well too. You can eat a cookie with or after coffee.\\n2-4. Chew gum.\\nThis is one best cheap and affordable solution to your coffee breath. After your cup of joe, drink a glass of water and chew mint flavored gum. This will fight the bacteria as well as whiten your teeth.\\nLemon flavor is also a good option.\\n2-5. Have yogurt for breakfast.\\nA Japanese study says that yogurt has the power to eliminate the odor causing smelly bacteria from your mouth. The bacteria in the yogurt replaces the odor causing agent in your tongue and mouth with good ones.\\nIf you're not a fan of yogurt, probiotic pills can do the job but make sure to consult your physician before taking any.\\nTips\\nIf you drink coffee 2-3 times a day then the best possible way to remove bacteria is water and gum.\\nBrush your teeth with a mint-flavored toothpaste.\\nWarnings\\nDon't eat any pills without consulting your doctor.\\nDon't overeat any of the above-mentioned snack/food.\\n\", \"简要回答\": \"Many people love coffee but most of us don't like the smell of the breath we get after drinking a cup of joe. The bad breath is caused by a bacteria that dries out your mouth and gives it a bad odor. The good news is you can avoid it!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Adjusting Your Coffee Drinking Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Drink lots of water before and after coffee.\", \"描述\": \"Water helps to clean out the odor-causing bacteria. Drink a small cup of water before and after your coffee.\\nTry flavored water. Are you bored of drinking plain water? Try flavored water. Flavored water does the same job by eliminating the bacteria in your mouth and giving you a fresh breath.\\nLemon water, orange water, and clove flavored water are a good choices.\"}, {\"编号\": 2, \"标题\": \"Add less sugar and milk to your coffee.\", \"描述\": \"Sugar and milk can cause the bad odor bacteria in your mouth. Cut out the sugar and replace it with honey or other sweeteners. Avoid adding milk to your coffee. If you really want milk with your coffee then, add less milk than you usually do.\"}]}, {\"编号\": 2, \"标题\": \"Eating Odor-Neutralizing Snacks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat an apple.\", \"描述\": \"Apple eliminates the odor causing bacteria by producing more saliva and it neutralizes the smell of your breath.\"}, {\"编号\": 2, \"标题\": \"Chew cloves.\", \"描述\": \"Cloves have a pungent flavor. Chomp on a clove for a minute or two and then spit it out. This will give you a fresh breath and remove the coffee breath as well!\"}, {\"编号\": 3, \"标题\": \"Eat ginger.\", \"描述\": \"Ginger also has a really good flavor, so eat a small piece of ginger after coffee to remove that bad bacteria.\\nGinger cookies work well too. You can eat a cookie with or after coffee.\"}, {\"编号\": 4, \"标题\": \"Chew gum.\", \"描述\": \"This is one best cheap and affordable solution to your coffee breath. After your cup of joe, drink a glass of water and chew mint flavored gum. This will fight the bacteria as well as whiten your teeth.\\nLemon flavor is also a good option.\"}, {\"编号\": 5, \"标题\": \"Have yogurt for breakfast.\", \"描述\": \"A Japanese study says that yogurt has the power to eliminate the odor causing smelly bacteria from your mouth. The bacteria in the yogurt replaces the odor causing agent in your tongue and mouth with good ones.\\nIf you're not a fan of yogurt, probiotic pills can do the job but make sure to consult your physician before taking any.\"}], \"小提示\": [\"If you drink coffee 2-3 times a day then the best possible way to remove bacteria is water and gum.\\n\", \"Brush your teeth with a mint-flavored toothpaste.\\n\"], \"注意事项\": [\"Don't eat any pills without consulting your doctor.\\n\", \"Don't overeat any of the above-mentioned snack/food.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,962 | How to Avoid Colloquial (Informal) Writing | 1. Choosing Formal Words
1-1. Improve your vocabulary
The best starting point for writing more formally is building a larger vocabulary. If you learn more words, you can replace nondescript words like “good” and “bad” with more formal alternatives like “negative.” This avoids repetition and makes formalizing your writing much easier.
Reading widely is a great way to improve your vocabulary. Look for upper-level publications like The Atlantic or Foreign Affairs for articles with more advanced language. College-level books also have a wide selection of potential new words for you to learn.
Consider signing up for a “word of the day” app or website. These resources help you learn at least 1 new word every day.
1-2. Spell out words instead of using contractions.
Contractions are combinations of 2 words. For example, “don’t” is a combination of “do not.” People use contractions when they speak all the time because it’s faster, but formal writing should have few or no contractions. Whenever you write, proofread to find any places where you used contractions and convert them to use the full words.
Some other common contractions are “can’t,” “won’t,” “isn’t,” and “aren’t.” Replace these words with “cannot,” “will not,” “is not,” and “are not.”
1-3. Avoid nondescript filler words.
Formal writing is concise and clear. Extra filler words make your tone sound less professional and precise. Go through your writing and find any broad or general words. Either replace them with more exact words or eliminate them altogether.
Some imprecise words or phrases are “a lot,” “very,” or “totally.” Replace “a lot” with a more precise figure, like “12%.” “Very” and “totally,” in most cases, can be eliminated entirely.
Adverbs like “really” or “clearly” are usually filler words that don’t add much detail to your writing. Reduce your use of adverbs to eliminate unnecessary words.
1-4. Replace phrasal verbs with more precise words.
A phrasal verb is a combination of a verb and a preposition that creates a phrase with a different meaning. These phrases are usually less formal than other words, so replace them with other words that convey the same message more specifically.
For example, in the sentence “John put down the conclusions in last month’s study,” the phrasal verb “put down” makes the sentence sound informal. Writing “John dismissed the conclusions in last month’s study” instead makes the sentence more formal.
This is a case where building your vocabulary is very helpful. With a larger vocabulary, you can quickly replace phrasal verbs with more formal alternatives.
Use a thesaurus or dictionary if you need help coming up with different words to replace phrasal verbs.
1-5. Write in the third person
Generally, formal writing doesn’t use “I,” or “We.” Rather, write in the third person. This means avoiding terms like "I" or "We." Instead, refer to “the team” or “this company.” This language keeps your writing fact-based and doesn’t make it seem like you’re inserting your opinions into it.
One exception to this rule is in a cover letter or personal statement. In these documents, you should be writing about yourself specifically.
1-6. Avoid using slang words and phrases.
Slang refers to very informal language that people commonly use around their friends. While it's fine to use in conversations, do not use any slang language in formal writing. Words like "cool," "chill out," or "hyped" don't belong in your writing. Replace them with more professional substitutes. Never use "textspeak" like "lol" or "omg."
If you aren't sure about using a particular phrase, consider if it's something you often say when hanging out with your friends. If it is, then it's probably an informal slang term. Replace it, just to be safe.
For example, if you were writing a professional review of an amusement park, don't use slang language like, "Everyone had a really cool time." Instead, say "The group had an enjoyable experience at the park."
There are many more slang terms and phrases, and the list grows every year. Try searching for a phrase you're considering using to see if it's been added to a list of slang terms.
2. Using Formal Language
2-1. Write in a confident tone.
All formal writing should have a confident, authoritative tone. Establish yourself as someone who knows what they’re talking about and command your readers’ respect. Using clear language, facts, and statistics helps to establish a confident tone. Also remove any words or phrases that make you sound unsure or nervous. Don't write, "It's a possibility that we could conclude..." Instead, say, "We can firmly conclude that..." Make sure all your writing conveys this tone.
In a job cover letter, for example, phrases like “I think I am qualified” are not appropriate. Instead, convey confidence by saying “I am qualified for this position.”
Don’t present yourself as arrogant, however. Saying “You have no choice but to agree with my conclusions” is inappropriate. Instead, write “I am confident in my conclusions.” This shows your authority without seeming arrogant.
2-2. Use specific statements rather than general expressions.
Broad generalizations are not professional or formal. In a formal essay, qualify all of your statements. Tell your readers the point you're making right away and what evidence you're using to support it.
As an added bonus, using specific information helps you sound more confident.
Whenever possible, use figures, statistics, and evidence to support your point.
For example, writing that “Kids today spend too much time on the phone” is too general and doesn’t give your reader any evidence or statistics. Writing “In 2017, kids spent an average of 7 hours per day on their phones. The American Medical Association says that is an excessive amount,” provides a clear, precise statement that makes your point.
2-3. Write in the active voice for most situations.
The active voice is when the subject of the sentences is doing the action. In the passive voice, the subject receives the action. Both have their role, but use the active voice for formal writing as much as possible. The active voice is clearer, more concise, and sounds more professional than the passive voice.
Determine if a sentence is in the active or passive voice by asking yourself, "Who or what is doing the action?"
In, "The door was opened by Mike," Mike is doing the action but the door is the subject. Switch it to, "Mike opened the door" to convert the sentence to the active voice.
2-4. Remove clichés from your writing.
Clichés are statements that have been overused. They are usually too general and imprecise for a formal piece of writing. Replace any cliched statements with specific figures and information.
Some common clichés are “raining cats and dogs,” “as strong as an ox,” “open the floodgates,” or “delicate as a rose.” Avoid using statements like these. Proofread your writing and remove any cliches.
2-5. Avoid discriminatory language.
Never assume anyone’s gender, race, orientation, or other personal details while you’re writing. Use non-gendered and other generalized language when referring to people.
“Their” is now accepted for singular use to avoid assuming gender. Rather than writing “The student handed his test to the teacher,” it is correct to write “The student handed their test to the teacher.”
In a cover letter, don’t write “Dear Sir.” Instead, write “To Whom It May Concern,” or “Dear Hiring Manager.”
2-6. Keep emotion out of your writing.
Generally, formal writing should be informative rather than emotional. As the author, present a more detached tone and don’t appeal to readers’ emotions.
For example, “It was a heartbreaking scene” is an emotional phrase. Replace it with a more detached, informative statement.
Note that this doesn’t mean you aren’t allowed to express opinions in formal writing. But do it with factual statements and figures rather than emotional phrases.
2-7. Use proper punctuation for a professional tone.
Stick with simple punctuation marks. End your sentences with periods and join sentence sections together with commas. Only use question marks when you're asking a specific question, like in a letter. Use other punctuation marks like dashes and semicolons sparingly.
As a general rule, never use exclamation points in formal writing. It looks unprofessional.
Only use a colon if you are introducing a list. For example, "I will explain 3 issues with our current policy: ... "
3. Professionalizing Your Presentation
3-1. State a clear thesis if you're writing an essay.
In contrast to a creative or informal piece of writing, formal writing should convey a clear point. Tell your readers the point you want to get across and organize your essay so that point is clear. Make sure each paragraph of your essay supports the main point.
Start off with a clear thesis statement within the first paragraph. Tell readers the point of the piece and the idea you want to get across.
Make sure every paragraph after the introduction supports the thesis. Eliminate any information that is unrelated.
Restate the thesis and wrap up the piece with a concise conclusion.
3-2. Vary your sentence length.
There is no set rule on how long your sentences should be, but don’t write sentences that are all the same length. An essay made up of all short sentences sounds too simplistic, while an essay of all long sentences seems wordy and confusing. Alter your sentence construction to come up with sentences of varying length throughout the essay.
Check your writing and see if there are sections where you use several short or long sentences in a row. Break up these sections by altering the length on 1 or 2 of these sentences.
Consider shortening long sentences by breaking them into 2 or even 3 separate sentences. Join 2 short sentences with a comma. However, make sure these 2 sentences are not both independent clauses or you might have a run-on sentence.
3-3. Proofread your writing
Nothing looks less formal than typos, spelling errors, and grammar mistakes. Always proofread your work before submitting it. Look for informal passages, general statements, contractions, and any other issues that make your writing look less formal. Fix these before submitting the work.
Try letting someone else read the essay as well. Sometimes you miss your own mistakes when you’ve been working on a piece for hours, and a fresh set of eyes sees things that you didn’t.
| {
"create_time": "20230517 10:48:54",
"回答明细": "{\"回答\": \"1. Choosing Formal Words\\n1-1. Improve your vocabulary\\nThe best starting point for writing more formally is building a larger vocabulary. If you learn more words, you can replace nondescript words like “good” and “bad” with more formal alternatives like “negative.” This avoids repetition and makes formalizing your writing much easier.\\nReading widely is a great way to improve your vocabulary. Look for upper-level publications like The Atlantic or Foreign Affairs for articles with more advanced language. College-level books also have a wide selection of potential new words for you to learn.\\nConsider signing up for a “word of the day” app or website. These resources help you learn at least 1 new word every day.\\n1-2. Spell out words instead of using contractions.\\nContractions are combinations of 2 words. For example, “don’t” is a combination of “do not.” People use contractions when they speak all the time because it’s faster, but formal writing should have few or no contractions. Whenever you write, proofread to find any places where you used contractions and convert them to use the full words.\\nSome other common contractions are “can’t,” “won’t,” “isn’t,” and “aren’t.” Replace these words with “cannot,” “will not,” “is not,” and “are not.”\\n1-3. Avoid nondescript filler words.\\nFormal writing is concise and clear. Extra filler words make your tone sound less professional and precise. Go through your writing and find any broad or general words. Either replace them with more exact words or eliminate them altogether.\\nSome imprecise words or phrases are “a lot,” “very,” or “totally.” Replace “a lot” with a more precise figure, like “12%.” “Very” and “totally,” in most cases, can be eliminated entirely.\\nAdverbs like “really” or “clearly” are usually filler words that don’t add much detail to your writing. Reduce your use of adverbs to eliminate unnecessary words.\\n1-4. Replace phrasal verbs with more precise words.\\nA phrasal verb is a combination of a verb and a preposition that creates a phrase with a different meaning. These phrases are usually less formal than other words, so replace them with other words that convey the same message more specifically.\\nFor example, in the sentence “John put down the conclusions in last month’s study,” the phrasal verb “put down” makes the sentence sound informal. Writing “John dismissed the conclusions in last month’s study” instead makes the sentence more formal.\\nThis is a case where building your vocabulary is very helpful. With a larger vocabulary, you can quickly replace phrasal verbs with more formal alternatives.\\nUse a thesaurus or dictionary if you need help coming up with different words to replace phrasal verbs.\\n1-5. Write in the third person\\nGenerally, formal writing doesn’t use “I,” or “We.” Rather, write in the third person. This means avoiding terms like \\\"I\\\" or \\\"We.\\\" Instead, refer to “the team” or “this company.” This language keeps your writing fact-based and doesn’t make it seem like you’re inserting your opinions into it.\\nOne exception to this rule is in a cover letter or personal statement. In these documents, you should be writing about yourself specifically.\\n1-6. Avoid using slang words and phrases.\\nSlang refers to very informal language that people commonly use around their friends. While it's fine to use in conversations, do not use any slang language in formal writing. Words like \\\"cool,\\\" \\\"chill out,\\\" or \\\"hyped\\\" don't belong in your writing. Replace them with more professional substitutes. Never use \\\"textspeak\\\" like \\\"lol\\\" or \\\"omg.\\\"\\nIf you aren't sure about using a particular phrase, consider if it's something you often say when hanging out with your friends. If it is, then it's probably an informal slang term. Replace it, just to be safe.\\nFor example, if you were writing a professional review of an amusement park, don't use slang language like, \\\"Everyone had a really cool time.\\\" Instead, say \\\"The group had an enjoyable experience at the park.\\\"\\nThere are many more slang terms and phrases, and the list grows every year. Try searching for a phrase you're considering using to see if it's been added to a list of slang terms.\\n2. Using Formal Language\\n2-1. Write in a confident tone.\\nAll formal writing should have a confident, authoritative tone. Establish yourself as someone who knows what they’re talking about and command your readers’ respect. Using clear language, facts, and statistics helps to establish a confident tone. Also remove any words or phrases that make you sound unsure or nervous. Don't write, \\\"It's a possibility that we could conclude...\\\" Instead, say, \\\"We can firmly conclude that...\\\" Make sure all your writing conveys this tone.\\nIn a job cover letter, for example, phrases like “I think I am qualified” are not appropriate. Instead, convey confidence by saying “I am qualified for this position.”\\nDon’t present yourself as arrogant, however. Saying “You have no choice but to agree with my conclusions” is inappropriate. Instead, write “I am confident in my conclusions.” This shows your authority without seeming arrogant.\\n2-2. Use specific statements rather than general expressions.\\nBroad generalizations are not professional or formal. In a formal essay, qualify all of your statements. Tell your readers the point you're making right away and what evidence you're using to support it.\\nAs an added bonus, using specific information helps you sound more confident.\\nWhenever possible, use figures, statistics, and evidence to support your point.\\nFor example, writing that “Kids today spend too much time on the phone” is too general and doesn’t give your reader any evidence or statistics. Writing “In 2017, kids spent an average of 7 hours per day on their phones. The American Medical Association says that is an excessive amount,” provides a clear, precise statement that makes your point.\\n2-3. Write in the active voice for most situations.\\nThe active voice is when the subject of the sentences is doing the action. In the passive voice, the subject receives the action. Both have their role, but use the active voice for formal writing as much as possible. The active voice is clearer, more concise, and sounds more professional than the passive voice.\\nDetermine if a sentence is in the active or passive voice by asking yourself, \\\"Who or what is doing the action?\\\"\\nIn, \\\"The door was opened by Mike,\\\" Mike is doing the action but the door is the subject. Switch it to, \\\"Mike opened the door\\\" to convert the sentence to the active voice.\\n2-4. Remove clichés from your writing.\\nClichés are statements that have been overused. They are usually too general and imprecise for a formal piece of writing. Replace any cliched statements with specific figures and information.\\nSome common clichés are “raining cats and dogs,” “as strong as an ox,” “open the floodgates,” or “delicate as a rose.” Avoid using statements like these. Proofread your writing and remove any cliches.\\n2-5. Avoid discriminatory language.\\nNever assume anyone’s gender, race, orientation, or other personal details while you’re writing. Use non-gendered and other generalized language when referring to people.\\n“Their” is now accepted for singular use to avoid assuming gender. Rather than writing “The student handed his test to the teacher,” it is correct to write “The student handed their test to the teacher.”\\nIn a cover letter, don’t write “Dear Sir.” Instead, write “To Whom It May Concern,” or “Dear Hiring Manager.”\\n2-6. Keep emotion out of your writing.\\nGenerally, formal writing should be informative rather than emotional. As the author, present a more detached tone and don’t appeal to readers’ emotions.\\nFor example, “It was a heartbreaking scene” is an emotional phrase. Replace it with a more detached, informative statement.\\nNote that this doesn’t mean you aren’t allowed to express opinions in formal writing. But do it with factual statements and figures rather than emotional phrases.\\n2-7. Use proper punctuation for a professional tone.\\nStick with simple punctuation marks. End your sentences with periods and join sentence sections together with commas. Only use question marks when you're asking a specific question, like in a letter. Use other punctuation marks like dashes and semicolons sparingly.\\nAs a general rule, never use exclamation points in formal writing. It looks unprofessional.\\nOnly use a colon if you are introducing a list. For example, \\\"I will explain 3 issues with our current policy: ... \\\"\\n3. Professionalizing Your Presentation\\n3-1. State a clear thesis if you're writing an essay.\\nIn contrast to a creative or informal piece of writing, formal writing should convey a clear point. Tell your readers the point you want to get across and organize your essay so that point is clear. Make sure each paragraph of your essay supports the main point.\\nStart off with a clear thesis statement within the first paragraph. Tell readers the point of the piece and the idea you want to get across.\\nMake sure every paragraph after the introduction supports the thesis. Eliminate any information that is unrelated.\\nRestate the thesis and wrap up the piece with a concise conclusion.\\n3-2. Vary your sentence length.\\nThere is no set rule on how long your sentences should be, but don’t write sentences that are all the same length. An essay made up of all short sentences sounds too simplistic, while an essay of all long sentences seems wordy and confusing. Alter your sentence construction to come up with sentences of varying length throughout the essay.\\nCheck your writing and see if there are sections where you use several short or long sentences in a row. Break up these sections by altering the length on 1 or 2 of these sentences.\\nConsider shortening long sentences by breaking them into 2 or even 3 separate sentences. Join 2 short sentences with a comma. However, make sure these 2 sentences are not both independent clauses or you might have a run-on sentence.\\n3-3. Proofread your writing\\nNothing looks less formal than typos, spelling errors, and grammar mistakes. Always proofread your work before submitting it. Look for informal passages, general statements, contractions, and any other issues that make your writing look less formal. Fix these before submitting the work.\\nTry letting someone else read the essay as well. Sometimes you miss your own mistakes when you’ve been working on a piece for hours, and a fresh set of eyes sees things that you didn’t.\\n\", \"简要回答\": \"Colloquial, or informal, language is common when we speak to friends and family. However, it isn't always appropriate in writing. When you're writing an essay for school, a cover letter, or a scientific article, your language and tone should be formal. There are many ways to convert informal writing into formal prose. Build your vocabulary and choose more precise words over generalized phrases. Present a formal tone by avoiding emotional writing and exuding confidence to your readers. Finally, structure and organize your writing to convey a clear and coherent thesis.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing Formal Words\", \"步骤\": [{\"编号\": 1, \"标题\": \"Improve your vocabulary\", \"描述\": \"The best starting point for writing more formally is building a larger vocabulary. If you learn more words, you can replace nondescript words like “good” and “bad” with more formal alternatives like “negative.” This avoids repetition and makes formalizing your writing much easier.\\nReading widely is a great way to improve your vocabulary. Look for upper-level publications like The Atlantic or Foreign Affairs for articles with more advanced language. College-level books also have a wide selection of potential new words for you to learn.\\nConsider signing up for a “word of the day” app or website. These resources help you learn at least 1 new word every day.\"}, {\"编号\": 2, \"标题\": \"Spell out words instead of using contractions.\", \"描述\": \"Contractions are combinations of 2 words. For example, “don’t” is a combination of “do not.” People use contractions when they speak all the time because it’s faster, but formal writing should have few or no contractions. Whenever you write, proofread to find any places where you used contractions and convert them to use the full words.\\nSome other common contractions are “can’t,” “won’t,” “isn’t,” and “aren’t.” Replace these words with “cannot,” “will not,” “is not,” and “are not.”\"}, {\"编号\": 3, \"标题\": \"Avoid nondescript filler words.\", \"描述\": \"Formal writing is concise and clear. Extra filler words make your tone sound less professional and precise. Go through your writing and find any broad or general words. Either replace them with more exact words or eliminate them altogether.\\nSome imprecise words or phrases are “a lot,” “very,” or “totally.” Replace “a lot” with a more precise figure, like “12%.” “Very” and “totally,” in most cases, can be eliminated entirely.\\nAdverbs like “really” or “clearly” are usually filler words that don’t add much detail to your writing. Reduce your use of adverbs to eliminate unnecessary words.\"}, {\"编号\": 4, \"标题\": \"Replace phrasal verbs with more precise words.\", \"描述\": \"A phrasal verb is a combination of a verb and a preposition that creates a phrase with a different meaning. These phrases are usually less formal than other words, so replace them with other words that convey the same message more specifically.\\nFor example, in the sentence “John put down the conclusions in last month’s study,” the phrasal verb “put down” makes the sentence sound informal. Writing “John dismissed the conclusions in last month’s study” instead makes the sentence more formal.\\nThis is a case where building your vocabulary is very helpful. With a larger vocabulary, you can quickly replace phrasal verbs with more formal alternatives.\\nUse a thesaurus or dictionary if you need help coming up with different words to replace phrasal verbs.\"}, {\"编号\": 5, \"标题\": \"Write in the third person\", \"描述\": \"Generally, formal writing doesn’t use “I,” or “We.” Rather, write in the third person. This means avoiding terms like \\\"I\\\" or \\\"We.\\\" Instead, refer to “the team” or “this company.” This language keeps your writing fact-based and doesn’t make it seem like you’re inserting your opinions into it.\\nOne exception to this rule is in a cover letter or personal statement. In these documents, you should be writing about yourself specifically.\"}, {\"编号\": 6, \"标题\": \"Avoid using slang words and phrases.\", \"描述\": \"Slang refers to very informal language that people commonly use around their friends. While it's fine to use in conversations, do not use any slang language in formal writing. Words like \\\"cool,\\\" \\\"chill out,\\\" or \\\"hyped\\\" don't belong in your writing. Replace them with more professional substitutes. Never use \\\"textspeak\\\" like \\\"lol\\\" or \\\"omg.\\\"\\nIf you aren't sure about using a particular phrase, consider if it's something you often say when hanging out with your friends. If it is, then it's probably an informal slang term. Replace it, just to be safe.\\nFor example, if you were writing a professional review of an amusement park, don't use slang language like, \\\"Everyone had a really cool time.\\\" Instead, say \\\"The group had an enjoyable experience at the park.\\\"\\nThere are many more slang terms and phrases, and the list grows every year. Try searching for a phrase you're considering using to see if it's been added to a list of slang terms.\"}]}, {\"编号\": 2, \"标题\": \"Using Formal Language\", \"步骤\": [{\"编号\": 1, \"标题\": \"Write in a confident tone.\", \"描述\": \"All formal writing should have a confident, authoritative tone. Establish yourself as someone who knows what they’re talking about and command your readers’ respect. Using clear language, facts, and statistics helps to establish a confident tone. Also remove any words or phrases that make you sound unsure or nervous. Don't write, \\\"It's a possibility that we could conclude...\\\" Instead, say, \\\"We can firmly conclude that...\\\" Make sure all your writing conveys this tone.\\nIn a job cover letter, for example, phrases like “I think I am qualified” are not appropriate. Instead, convey confidence by saying “I am qualified for this position.”\\nDon’t present yourself as arrogant, however. Saying “You have no choice but to agree with my conclusions” is inappropriate. Instead, write “I am confident in my conclusions.” This shows your authority without seeming arrogant.\"}, {\"编号\": 2, \"标题\": \"Use specific statements rather than general expressions.\", \"描述\": \"Broad generalizations are not professional or formal. In a formal essay, qualify all of your statements. Tell your readers the point you're making right away and what evidence you're using to support it.\\nAs an added bonus, using specific information helps you sound more confident.\\nWhenever possible, use figures, statistics, and evidence to support your point.\\nFor example, writing that “Kids today spend too much time on the phone” is too general and doesn’t give your reader any evidence or statistics. Writing “In 2017, kids spent an average of 7 hours per day on their phones. The American Medical Association says that is an excessive amount,” provides a clear, precise statement that makes your point.\"}, {\"编号\": 3, \"标题\": \"Write in the active voice for most situations.\", \"描述\": \"The active voice is when the subject of the sentences is doing the action. In the passive voice, the subject receives the action. Both have their role, but use the active voice for formal writing as much as possible. The active voice is clearer, more concise, and sounds more professional than the passive voice.\\nDetermine if a sentence is in the active or passive voice by asking yourself, \\\"Who or what is doing the action?\\\"\\nIn, \\\"The door was opened by Mike,\\\" Mike is doing the action but the door is the subject. Switch it to, \\\"Mike opened the door\\\" to convert the sentence to the active voice.\"}, {\"编号\": 4, \"标题\": \"Remove clichés from your writing.\", \"描述\": \"Clichés are statements that have been overused. They are usually too general and imprecise for a formal piece of writing. Replace any cliched statements with specific figures and information.\\nSome common clichés are “raining cats and dogs,” “as strong as an ox,” “open the floodgates,” or “delicate as a rose.” Avoid using statements like these. Proofread your writing and remove any cliches.\"}, {\"编号\": 5, \"标题\": \"Avoid discriminatory language.\", \"描述\": \"Never assume anyone’s gender, race, orientation, or other personal details while you’re writing. Use non-gendered and other generalized language when referring to people.\\n“Their” is now accepted for singular use to avoid assuming gender. Rather than writing “The student handed his test to the teacher,” it is correct to write “The student handed their test to the teacher.”\\nIn a cover letter, don’t write “Dear Sir.” Instead, write “To Whom It May Concern,” or “Dear Hiring Manager.”\"}, {\"编号\": 6, \"标题\": \"Keep emotion out of your writing.\", \"描述\": \"Generally, formal writing should be informative rather than emotional. As the author, present a more detached tone and don’t appeal to readers’ emotions.\\nFor example, “It was a heartbreaking scene” is an emotional phrase. Replace it with a more detached, informative statement.\\nNote that this doesn’t mean you aren’t allowed to express opinions in formal writing. But do it with factual statements and figures rather than emotional phrases.\"}, {\"编号\": 7, \"标题\": \"Use proper punctuation for a professional tone.\", \"描述\": \"Stick with simple punctuation marks. End your sentences with periods and join sentence sections together with commas. Only use question marks when you're asking a specific question, like in a letter. Use other punctuation marks like dashes and semicolons sparingly.\\nAs a general rule, never use exclamation points in formal writing. It looks unprofessional.\\nOnly use a colon if you are introducing a list. For example, \\\"I will explain 3 issues with our current policy: ... \\\"\"}]}, {\"编号\": 3, \"标题\": \"Professionalizing Your Presentation\", \"步骤\": [{\"编号\": 1, \"标题\": \"State a clear thesis if you're writing an essay.\", \"描述\": \"In contrast to a creative or informal piece of writing, formal writing should convey a clear point. Tell your readers the point you want to get across and organize your essay so that point is clear. Make sure each paragraph of your essay supports the main point.\\nStart off with a clear thesis statement within the first paragraph. Tell readers the point of the piece and the idea you want to get across.\\nMake sure every paragraph after the introduction supports the thesis. Eliminate any information that is unrelated.\\nRestate the thesis and wrap up the piece with a concise conclusion.\"}, {\"编号\": 2, \"标题\": \"Vary your sentence length.\", \"描述\": \"There is no set rule on how long your sentences should be, but don’t write sentences that are all the same length. An essay made up of all short sentences sounds too simplistic, while an essay of all long sentences seems wordy and confusing. Alter your sentence construction to come up with sentences of varying length throughout the essay.\\nCheck your writing and see if there are sections where you use several short or long sentences in a row. Break up these sections by altering the length on 1 or 2 of these sentences.\\nConsider shortening long sentences by breaking them into 2 or even 3 separate sentences. Join 2 short sentences with a comma. However, make sure these 2 sentences are not both independent clauses or you might have a run-on sentence.\"}, {\"编号\": 3, \"标题\": \"Proofread your writing\", \"描述\": \"Nothing looks less formal than typos, spelling errors, and grammar mistakes. Always proofread your work before submitting it. Look for informal passages, general statements, contractions, and any other issues that make your writing look less formal. Fix these before submitting the work.\\nTry letting someone else read the essay as well. Sometimes you miss your own mistakes when you’ve been working on a piece for hours, and a fresh set of eyes sees things that you didn’t.\"}]}]}}",
"问题明细": "",
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} | wikihow |
2,963 | How to Avoid Coming Across As Needy | 1. Avoiding Needy Behaviors
1-1. Don’t be too agreeable.
People are typically interested in spending time with others who have their own opinions, beliefs, hobbies, and interests. If you typically yield to the desires of others when you are around them, this will get boring very quickly. It will seem like you don’t have your own ideas or interests and this can also be perceived as needy behavior.
When someone asks you what you want to do, make a suggestion rather than simply saying, “I don’t care” or “Whatever you want is fine.”
1-2. Give people space.
Don’t be too overwhelming with your desire to see a person, especially if you are worried that they think you are acting like a needy person. Take some time off and let them come to you. No one likes it when someone won’t respect their personal time and space.
This is specifically crucial in romantic relationships, especially in the beginning when clear boundaries and expectations haven’t been defined. Don’t make your new partner think you are needy because you want to spend every second together. People need alone time or time to do things with other people. This is normal and it doesn’t mean anything negative about you.
1-3. Don’t be overeager.
If you are concerned that someone thinks you are too needy, then avoid appearing too eager to interact with them. It’s okay to let people know that you enjoy spending time with them, but to avoid looking needy you need to offer a little hesitation sometimes.
If they ask you to hang out, don’t immediately jump at the opportunity every time – especially if they know you had other plans. Don’t blow off existing plans to do something with this person because it will appear needy.
1-4. Try not to call and text so often.
Try to limit the number of calls or texts you send to people. It can be off-putting if you bombard someone with texts all day long. If you find yourself wanting to contact one person too frequently, try expanding your circle so that you have more than one person to reach out to.
This is especially important if you feel like you are always the one initiating conversations. If people don’t initiate contact with you often, or at least some of the time, it could be a sign that they perceive you as needy and you might need to back off a bit.
This includes other forms of social media too.
1-5. Wait for people to call you sometimes.
Try not to be so proactive when you contact people. You are a fun, interesting person and people will start treating you that way when you start acting that way. Why should someone think about contacting you if they know you’ll do it for them sooner rather than later?
Let people chase you. If you are always initiating conversations, then it is less exciting for the other person.
2. Practicing Self-Confidence and Overcoming Your Neediness
2-1. Maintain your own hobbies and interests.
People like to be around others who have strong personalities and who know what they want. Stay active in your own life by participating in things that you enjoy. Other people will see this and admire you for it.
This includes pursing your own educational and career goals. Continue making decisions about your own life that relate to your own interests.
2-2. Determine what you want.
When you are engaging with others, think about what you want and if this interaction will help you get what you want. If you know what you want and go after it, people will interpret that as confidence.
If you feel like you are acting needy towards a specific person, ask yourself what you are getting out of that relationship. If you can’t think of a good answer, it might be best to put some space between you and that person for a while. This will help you attain your own goals and it will make them think you are less needy.
2-3. Challenge yourself.
If you find yourself feeling needy for the attention of others, it may mean that you have become bored with your own life. Try taking on a new project, learning a new skill, or planning a new adventure to liven things up.
2-4. Work to raise your self-esteem.
Low self-esteem is a big cause of needy behavior. So in order to overcome your needy behavior, it will be very beneficial to start trying to improve your own self-esteem.
Surround yourself with positive people who make you feel good about yourself.
Focus on your accomplishments, not your failures.
If there is something about yourself that you are unhappy with, take steps to change it. If you aren’t happy with your job, start working on your résumé and extracurricular activities so that you can get a job that will be more satisfying to you.
2-5. Eliminate negative self-talk from your vocabulary.
Don’t allow yourself to think negatively about yourself or your accomplishments. If you find yourself thinking negatively, immediately redirect your thoughts. This will aid you in raising your self-esteem.
For example, if you find yourself thinking that you look a little chubby today, instead focus your thoughts on how proud you are that you made it to the gym yesterday (or that you are planning to go for a walk tomorrow, etc.).
2-6. Make more friends.
One good way to overcome needy behavior over time is by expanding your social circle. If you have more friends to engage with, it is less likely that a single person will feel that you are clinging to them in a needy way. You can focus your attention on more people, thereby seeming less needy to everyone.
Try getting to know some of your acquaintances better – this means hanging out more with friends of friends that you already know. Or maybe it means putting more effort into getting to know someone you’ve casually met before at school, work, or church.
Don’t be afraid to talk to new people – those that you meet in a safe environment, of course. Maybe your next new friend will be someone walking their dog on your street or playing in the park in your neighborhood. Talk to people and begin developing new friendships.
2-7. Figure out why you are so needy.
A big part in acting less needy is determining why you tend to act that way in the first place. This discovery might require a lot of self-reflection, discussion with trusted friends, or even professional counseling. All of these are great options. And you really need to know the answer to this question.
One possible reason you might be acting needy is because you are afraid of being abandoned. Or perhaps you are worried that your partner might cheat on you. Additionally, you could be scared that you will end up alone – that it will be difficult for you to keep friends and lovers in your life.
Try to identify how often you feel clingy, along with the events that cause you to feel that way.
Whatever the cause of your needy behavior, it will be necessary to pinpoint this cause in order to correct the behavior effectively.
3. Assessing Your Neediness
3-1. Think about your own past behavior.
Try to think about how you have behaved in certain situations in the past, especially situations involving people you are worried about thinking of you as being needy.
Imagine how you would have felt if a person treated you the same way. If you would interpret it as needy behavior from someone else, chances are that people will interpret it that way coming from you
3-2. Reflect on what people say about you.
Sometimes people will tell you if you are acting too needy. If someone has perhaps mentioned to you that you seem needy during an argument or other heated situation, then it probably isn't true. However, if three or four people have said this to you, some of whom were your friends, then it is quite possible they are right.
You can even ask a trusted friend or family member outright if they think your behavior is needy. Ask your mom if she thinks you act needy towards your friends.
3-3. Think objectively.
Try to assess whether you truly are needy or if you are simply blowing an idea out of proportion. It is easy to get caught up in your own mind and obsess over something, but others rarely pay attention as closely as you do. So try to determine if the encounter you are worried about was actually needy, or if you are just making a big deal about it in your own mind.
For instance, there's probably a deeper issue at play if you feel distressed whenever a certain person isn't nearby.
3-4. Remember that different people define neediness differently.
What you consider “needy” behavior might be totally different than what someone else considers “needy” behavior. Try to remember this and adapt your behavior for each person you are dealing with.
Many people have different perceptions as to what actually constitutes “neediness” and it is this you should first come to terms with.
There are some obvious boundaries; if you are calling someone continuously and you feel the need to not only know what they are doing but what they are thinking, then you are more than likely overdoing it and the person on the receiving end isn't likely to thank you for it. However, if you are concerned they haven't contacted you in a week and decide to give them a call, this is in no way needy.
Warnings
If people consistently perceive you as being needy, you may risk losing their friendship.
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Avoiding Needy Behaviors\\n1-1. Don’t be too agreeable.\\nPeople are typically interested in spending time with others who have their own opinions, beliefs, hobbies, and interests. If you typically yield to the desires of others when you are around them, this will get boring very quickly. It will seem like you don’t have your own ideas or interests and this can also be perceived as needy behavior.\\nWhen someone asks you what you want to do, make a suggestion rather than simply saying, “I don’t care” or “Whatever you want is fine.”\\n1-2. Give people space.\\nDon’t be too overwhelming with your desire to see a person, especially if you are worried that they think you are acting like a needy person. Take some time off and let them come to you. No one likes it when someone won’t respect their personal time and space.\\nThis is specifically crucial in romantic relationships, especially in the beginning when clear boundaries and expectations haven’t been defined. Don’t make your new partner think you are needy because you want to spend every second together. People need alone time or time to do things with other people. This is normal and it doesn’t mean anything negative about you.\\n1-3. Don’t be overeager.\\nIf you are concerned that someone thinks you are too needy, then avoid appearing too eager to interact with them. It’s okay to let people know that you enjoy spending time with them, but to avoid looking needy you need to offer a little hesitation sometimes.\\nIf they ask you to hang out, don’t immediately jump at the opportunity every time – especially if they know you had other plans. Don’t blow off existing plans to do something with this person because it will appear needy.\\n1-4. Try not to call and text so often.\\nTry to limit the number of calls or texts you send to people. It can be off-putting if you bombard someone with texts all day long. If you find yourself wanting to contact one person too frequently, try expanding your circle so that you have more than one person to reach out to.\\nThis is especially important if you feel like you are always the one initiating conversations. If people don’t initiate contact with you often, or at least some of the time, it could be a sign that they perceive you as needy and you might need to back off a bit.\\nThis includes other forms of social media too.\\n1-5. Wait for people to call you sometimes.\\nTry not to be so proactive when you contact people. You are a fun, interesting person and people will start treating you that way when you start acting that way. Why should someone think about contacting you if they know you’ll do it for them sooner rather than later?\\nLet people chase you. If you are always initiating conversations, then it is less exciting for the other person.\\n2. Practicing Self-Confidence and Overcoming Your Neediness\\n2-1. Maintain your own hobbies and interests.\\nPeople like to be around others who have strong personalities and who know what they want. Stay active in your own life by participating in things that you enjoy. Other people will see this and admire you for it.\\nThis includes pursing your own educational and career goals. Continue making decisions about your own life that relate to your own interests.\\n2-2. Determine what you want.\\nWhen you are engaging with others, think about what you want and if this interaction will help you get what you want. If you know what you want and go after it, people will interpret that as confidence.\\nIf you feel like you are acting needy towards a specific person, ask yourself what you are getting out of that relationship. If you can’t think of a good answer, it might be best to put some space between you and that person for a while. This will help you attain your own goals and it will make them think you are less needy.\\n2-3. Challenge yourself.\\nIf you find yourself feeling needy for the attention of others, it may mean that you have become bored with your own life. Try taking on a new project, learning a new skill, or planning a new adventure to liven things up.\\n2-4. Work to raise your self-esteem.\\nLow self-esteem is a big cause of needy behavior. So in order to overcome your needy behavior, it will be very beneficial to start trying to improve your own self-esteem.\\nSurround yourself with positive people who make you feel good about yourself.\\nFocus on your accomplishments, not your failures.\\nIf there is something about yourself that you are unhappy with, take steps to change it. If you aren’t happy with your job, start working on your résumé and extracurricular activities so that you can get a job that will be more satisfying to you.\\n2-5. Eliminate negative self-talk from your vocabulary.\\nDon’t allow yourself to think negatively about yourself or your accomplishments. If you find yourself thinking negatively, immediately redirect your thoughts. This will aid you in raising your self-esteem.\\nFor example, if you find yourself thinking that you look a little chubby today, instead focus your thoughts on how proud you are that you made it to the gym yesterday (or that you are planning to go for a walk tomorrow, etc.).\\n2-6. Make more friends.\\nOne good way to overcome needy behavior over time is by expanding your social circle. If you have more friends to engage with, it is less likely that a single person will feel that you are clinging to them in a needy way. You can focus your attention on more people, thereby seeming less needy to everyone.\\nTry getting to know some of your acquaintances better – this means hanging out more with friends of friends that you already know. Or maybe it means putting more effort into getting to know someone you’ve casually met before at school, work, or church.\\nDon’t be afraid to talk to new people – those that you meet in a safe environment, of course. Maybe your next new friend will be someone walking their dog on your street or playing in the park in your neighborhood. Talk to people and begin developing new friendships.\\n2-7. Figure out why you are so needy.\\nA big part in acting less needy is determining why you tend to act that way in the first place. This discovery might require a lot of self-reflection, discussion with trusted friends, or even professional counseling. All of these are great options. And you really need to know the answer to this question.\\nOne possible reason you might be acting needy is because you are afraid of being abandoned. Or perhaps you are worried that your partner might cheat on you. Additionally, you could be scared that you will end up alone – that it will be difficult for you to keep friends and lovers in your life.\\nTry to identify how often you feel clingy, along with the events that cause you to feel that way.\\nWhatever the cause of your needy behavior, it will be necessary to pinpoint this cause in order to correct the behavior effectively.\\n3. Assessing Your Neediness\\n3-1. Think about your own past behavior.\\nTry to think about how you have behaved in certain situations in the past, especially situations involving people you are worried about thinking of you as being needy.\\nImagine how you would have felt if a person treated you the same way. If you would interpret it as needy behavior from someone else, chances are that people will interpret it that way coming from you\\n3-2. Reflect on what people say about you.\\nSometimes people will tell you if you are acting too needy. If someone has perhaps mentioned to you that you seem needy during an argument or other heated situation, then it probably isn't true. However, if three or four people have said this to you, some of whom were your friends, then it is quite possible they are right.\\nYou can even ask a trusted friend or family member outright if they think your behavior is needy. Ask your mom if she thinks you act needy towards your friends.\\n3-3. Think objectively.\\nTry to assess whether you truly are needy or if you are simply blowing an idea out of proportion. It is easy to get caught up in your own mind and obsess over something, but others rarely pay attention as closely as you do. So try to determine if the encounter you are worried about was actually needy, or if you are just making a big deal about it in your own mind.\\nFor instance, there's probably a deeper issue at play if you feel distressed whenever a certain person isn't nearby.\\n3-4. Remember that different people define neediness differently.\\nWhat you consider “needy” behavior might be totally different than what someone else considers “needy” behavior. Try to remember this and adapt your behavior for each person you are dealing with.\\nMany people have different perceptions as to what actually constitutes “neediness” and it is this you should first come to terms with.\\nThere are some obvious boundaries; if you are calling someone continuously and you feel the need to not only know what they are doing but what they are thinking, then you are more than likely overdoing it and the person on the receiving end isn't likely to thank you for it. However, if you are concerned they haven't contacted you in a week and decide to give them a call, this is in no way needy.\\nWarnings\\nIf people consistently perceive you as being needy, you may risk losing their friendship.\\n\", \"简要回答\": \"Do you think you are needy and want to change this? Perhaps someone has told you that you seem needy or maybe you are just reflecting on your life. Either way, there are plenty of things you can do to appear less needy to those around you. With a little effort you can live a much more self-sufficient life.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Needy Behaviors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t be too agreeable.\", \"描述\": \"People are typically interested in spending time with others who have their own opinions, beliefs, hobbies, and interests. If you typically yield to the desires of others when you are around them, this will get boring very quickly. It will seem like you don’t have your own ideas or interests and this can also be perceived as needy behavior.\\nWhen someone asks you what you want to do, make a suggestion rather than simply saying, “I don’t care” or “Whatever you want is fine.”\"}, {\"编号\": 2, \"标题\": \"Give people space.\", \"描述\": \"Don’t be too overwhelming with your desire to see a person, especially if you are worried that they think you are acting like a needy person. Take some time off and let them come to you. No one likes it when someone won’t respect their personal time and space.\\nThis is specifically crucial in romantic relationships, especially in the beginning when clear boundaries and expectations haven’t been defined. Don’t make your new partner think you are needy because you want to spend every second together. People need alone time or time to do things with other people. This is normal and it doesn’t mean anything negative about you.\"}, {\"编号\": 3, \"标题\": \"Don’t be overeager.\", \"描述\": \"If you are concerned that someone thinks you are too needy, then avoid appearing too eager to interact with them. It’s okay to let people know that you enjoy spending time with them, but to avoid looking needy you need to offer a little hesitation sometimes.\\nIf they ask you to hang out, don’t immediately jump at the opportunity every time – especially if they know you had other plans. Don’t blow off existing plans to do something with this person because it will appear needy.\"}, {\"编号\": 4, \"标题\": \"Try not to call and text so often.\", \"描述\": \"Try to limit the number of calls or texts you send to people. It can be off-putting if you bombard someone with texts all day long. If you find yourself wanting to contact one person too frequently, try expanding your circle so that you have more than one person to reach out to.\\nThis is especially important if you feel like you are always the one initiating conversations. If people don’t initiate contact with you often, or at least some of the time, it could be a sign that they perceive you as needy and you might need to back off a bit.\\nThis includes other forms of social media too.\"}, {\"编号\": 5, \"标题\": \"Wait for people to call you sometimes.\", \"描述\": \"Try not to be so proactive when you contact people. You are a fun, interesting person and people will start treating you that way when you start acting that way. Why should someone think about contacting you if they know you’ll do it for them sooner rather than later?\\nLet people chase you. If you are always initiating conversations, then it is less exciting for the other person.\"}]}, {\"编号\": 2, \"标题\": \"Practicing Self-Confidence and Overcoming Your Neediness\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain your own hobbies and interests.\", \"描述\": \"People like to be around others who have strong personalities and who know what they want. Stay active in your own life by participating in things that you enjoy. Other people will see this and admire you for it.\\nThis includes pursing your own educational and career goals. Continue making decisions about your own life that relate to your own interests.\"}, {\"编号\": 2, \"标题\": \"Determine what you want.\", \"描述\": \"When you are engaging with others, think about what you want and if this interaction will help you get what you want. If you know what you want and go after it, people will interpret that as confidence.\\nIf you feel like you are acting needy towards a specific person, ask yourself what you are getting out of that relationship. If you can’t think of a good answer, it might be best to put some space between you and that person for a while. This will help you attain your own goals and it will make them think you are less needy.\"}, {\"编号\": 3, \"标题\": \"Challenge yourself.\", \"描述\": \"If you find yourself feeling needy for the attention of others, it may mean that you have become bored with your own life. Try taking on a new project, learning a new skill, or planning a new adventure to liven things up.\"}, {\"编号\": 4, \"标题\": \"Work to raise your self-esteem.\", \"描述\": \"Low self-esteem is a big cause of needy behavior. So in order to overcome your needy behavior, it will be very beneficial to start trying to improve your own self-esteem.\\nSurround yourself with positive people who make you feel good about yourself.\\nFocus on your accomplishments, not your failures.\\nIf there is something about yourself that you are unhappy with, take steps to change it. If you aren’t happy with your job, start working on your résumé and extracurricular activities so that you can get a job that will be more satisfying to you.\"}, {\"编号\": 5, \"标题\": \"Eliminate negative self-talk from your vocabulary.\", \"描述\": \"Don’t allow yourself to think negatively about yourself or your accomplishments. If you find yourself thinking negatively, immediately redirect your thoughts. This will aid you in raising your self-esteem.\\nFor example, if you find yourself thinking that you look a little chubby today, instead focus your thoughts on how proud you are that you made it to the gym yesterday (or that you are planning to go for a walk tomorrow, etc.).\"}, {\"编号\": 6, \"标题\": \"Make more friends.\", \"描述\": \"One good way to overcome needy behavior over time is by expanding your social circle. If you have more friends to engage with, it is less likely that a single person will feel that you are clinging to them in a needy way. You can focus your attention on more people, thereby seeming less needy to everyone.\\nTry getting to know some of your acquaintances better – this means hanging out more with friends of friends that you already know. Or maybe it means putting more effort into getting to know someone you’ve casually met before at school, work, or church.\\nDon’t be afraid to talk to new people – those that you meet in a safe environment, of course. Maybe your next new friend will be someone walking their dog on your street or playing in the park in your neighborhood. Talk to people and begin developing new friendships.\"}, {\"编号\": 7, \"标题\": \"Figure out why you are so needy.\", \"描述\": \"A big part in acting less needy is determining why you tend to act that way in the first place. This discovery might require a lot of self-reflection, discussion with trusted friends, or even professional counseling. All of these are great options. And you really need to know the answer to this question.\\nOne possible reason you might be acting needy is because you are afraid of being abandoned. Or perhaps you are worried that your partner might cheat on you. Additionally, you could be scared that you will end up alone – that it will be difficult for you to keep friends and lovers in your life.\\nTry to identify how often you feel clingy, along with the events that cause you to feel that way.\\nWhatever the cause of your needy behavior, it will be necessary to pinpoint this cause in order to correct the behavior effectively.\"}]}, {\"编号\": 3, \"标题\": \"Assessing Your Neediness\", \"步骤\": [{\"编号\": 1, \"标题\": \"Think about your own past behavior.\", \"描述\": \"Try to think about how you have behaved in certain situations in the past, especially situations involving people you are worried about thinking of you as being needy.\\nImagine how you would have felt if a person treated you the same way. If you would interpret it as needy behavior from someone else, chances are that people will interpret it that way coming from you\"}, {\"编号\": 2, \"标题\": \"Reflect on what people say about you.\", \"描述\": \"Sometimes people will tell you if you are acting too needy. If someone has perhaps mentioned to you that you seem needy during an argument or other heated situation, then it probably isn't true. However, if three or four people have said this to you, some of whom were your friends, then it is quite possible they are right.\\nYou can even ask a trusted friend or family member outright if they think your behavior is needy. Ask your mom if she thinks you act needy towards your friends.\"}, {\"编号\": 3, \"标题\": \"Think objectively.\", \"描述\": \"Try to assess whether you truly are needy or if you are simply blowing an idea out of proportion. It is easy to get caught up in your own mind and obsess over something, but others rarely pay attention as closely as you do. So try to determine if the encounter you are worried about was actually needy, or if you are just making a big deal about it in your own mind.\\nFor instance, there's probably a deeper issue at play if you feel distressed whenever a certain person isn't nearby.\"}, {\"编号\": 4, \"标题\": \"Remember that different people define neediness differently.\", \"描述\": \"What you consider “needy” behavior might be totally different than what someone else considers “needy” behavior. Try to remember this and adapt your behavior for each person you are dealing with.\\nMany people have different perceptions as to what actually constitutes “neediness” and it is this you should first come to terms with.\\nThere are some obvious boundaries; if you are calling someone continuously and you feel the need to not only know what they are doing but what they are thinking, then you are more than likely overdoing it and the person on the receiving end isn't likely to thank you for it. However, if you are concerned they haven't contacted you in a week and decide to give them a call, this is in no way needy.\"}], \"注意事项\": [\"If people consistently perceive you as being needy, you may risk losing their friendship.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,964 | How to Avoid Coming off As Pretentious | 1. Showing Humility
1-1. Keep quiet about your accomplishments.
People are already likely aware of the talents, gifts, and education you possess. Do not mention your accomplishments unless someone else asks you about them.
For example, if someone asks you how work is going, you could give a short summary of a current project you are working on, like “I’m getting the store ready for the holidays by setting up some displays.” This sounds much better than, “The regional manager came in last week and said I always do the best job getting my employees to set up the endcaps correctly.” Even if the statement is true, it comes across as bragging and sounding superior.
If someone asks you about your achievements, talk about them briefly. If the person seems interested, you can elaborate. For example, the person you are talking to may be genuinely interested in your invitation to speak at a conference. You could say, “Yes, it’s next month. I’m nervous but very grateful for the opportunity,” and then elaborate on what you plan to talk about. That sounds better than, “I was so pleased to be offered the invitation because I’ll get to be onstage with some of the most important people in my field.” The first example is stating facts and feelings, while the second statement implies how important you think you are.
1-2. Pay compliments.
Particularly, compliment others’ great ideas or actions. It shows that you are paying attention to them and are not just focused on your own interests.
For example, you could say, “Aaliyah, I loved what you said in the meeting about reaching out to other departments on this project. I think it was important.”
Complimenting people also makes them feel very good about themselves, and positively reinforces their behavior.
Put others in the spotlight. Have them talk about their own accomplishments and praise them for their talents.
1-3. Give others credit.
Let others know you didn’t accomplish what you did on your own. First of all, it dispels the myth of a self-made person. Everyone is helped along the way by someone else. Secondly, it makes you sound more humble, and grateful for the help you’ve received.
For example, if someone says, “Your sculpture is amazing! You are so talented!” you could say, “Thanks. I had a great teacher in high school who helped influence my work. I give her a ton of credit.”
1-4. Don’t be a know-it-all.
Even if you are an expert in a particular subject, that doesn’t mean that there still isn’t something out there for you to learn. Be open to being taught.
When people offer their ideas, don’t shoot them down because you think you know better. They still may have something to contribute, and may be able to offer a different way to look at a situation. Try saying, “I’ve never thought about it that way before” or “That’s an interesting perspective.”
If you know the person to be wrong about a factual matter, determine if it is necessary to correct them (for example, if you are working on an important project). If it is, back up your correction with necessary research and try saying, “Nancy, I’m so sorry. I don’t want to sound like I’m calling you out, but those earlier numbers you mentioned weren’t correct,” then show the information you have. If you remain polite and humble, you will not seem like a know-it-all.
Keep in mind that different people have different ways of doing things that are not necessarily wrong or right. Raising children is a great example. There are many different ways to raise a child successfully, and what works best for one family may be a complete disaster in another.
1-5. Be quiet.
Sometimes people come across as pretentious because they have to share their opinion about everything, and they make their opinion sound superior to other people’s. It is not always necessary to share your opinion, so interject wisely.
For example, say you are very health-conscious, and your sister tells you she had fast food for dinner. Instead of telling her how horrible fast food is for her (she probably already knows, anyway), you can ask her a question about her dinner (Did she go out with friends? Where did she eat?) or just change the subject.
1-6. Acknowledge your mistakes.
Don’t try to pass the blame onto someone or something else. Own them, apologize if necessary, and move on.
Admitting mistakes shows your willingness to be vulnerable, which people connect with more strongly than a person up on a pedestal. Admitting you were wrong gives other people permission to talk about their screw-ups, as well as helps to build empathy.
2. Being Interested in Other People
2-1. Practice empathy.
Empathy is the ability to understand how another person is feeling, the “putting yourself in their shoes” feeling. Imagine yourself as the other person in a particular situation, how you would be feeling, and how you would like someone to treat you.
For example, think of sitting near a crying baby on an airplane. It is an annoying noise and it is beginning to stress you out. Now imagine being the parent of the crying baby. The parent knows how frustrated other people are at their child and is doing everything possible to get the baby to stop. How would you feel as the parent, knowing people were getting mad at you and the baby? You might feel stressed out, overwhelmed, or helpless. This is how you develop empathy.
2-2. Listen.
Spend more time listening than talking. This will help you gain understanding and foster connection with others, rather than bulldoze the conversation with your own points of view.
If you have a hard time not dominating a conversation, practice stepping back and letting others take a turn, before you make your point. Sum up the points you heard: “It sounds like everyone wants to get pizza. I’m good with that. Everyone wants pepperoni?”
Ask questions. Be interested in other people and their lives. Most people love to talk about themselves and appreciate the opportunity to share the things they care about with others.
2-3. Treat everyone as an equal.
You are no better than anyone else. We all have our own gifts, and we all have our own struggles, that we bring to the world. Consider that the person you look down upon likely has a life story you know next to nothing about.
Withhold judgment on other people’s lives and choices. Keep an open mind, and use your empathy skills to try to understand where the person is coming from, and why they would make the choice they did.
For example, perhaps the idiot who cut across a lane of traffic to turn was actually lost and in a hurry. Until you know the whole story, it is unfair to judge.
3. Getting Down from the Pedestal
3-1. Try something before you judge it.
You may write something off as too “beneath you” to participate it or try, but why not try it before you knock it? You may find that you enjoy yourself. Don’t build a wall between you and something else (not to mention the other people who enjoy the activity) just because you look at it with preconceived notions.
Ask someone who loves the activity you disdain to tell you more about it. You might enjoy the activity more if you understand it or have some background information.
For example, you might dislike football, but you decide to keep an open mind and attend a game. Go with a friend who loves it, who can explain the intricacies of the game to you, and who knows how to enhance the experience -- they might know the best refreshments to order at the game, for example.
3-2. Have enough understanding of pop culture to have a conversation.
If you normally shun popular culture because it is too “low-brow” for you, find something about it that you are at least minimally interested in so that you can carry on a conversation about it with others.
Follow a professional sports team. Or, at least be aware of how your local team is doing.
See a blockbuster movie.
Read the current “must-read” book that everyone is talking about.
Flip through a celebrity gossip magazine at the grocery store checkout or while waiting at the doctor’s office.
3-3. Use your intelligence and education to help others.
Give back your time and talents to a cause you believe in. Your areas of expertise could be useful to many people.
Volunteer. Maybe you could teach your area of expertise to members of your community at a free class at your community center. Or consider donating your skill set to nonprofit organizations who could use your help. For example, if you’re a web designer, volunteer your time at a nonprofit you believe in and help update their webpages.
Many volunteer opportunities will expose you to different ideas and people, which will help you be less pretentious by becoming more open-minded and less judgmental.
3-4. Use common language.
There is a time and a place for academic, professional language, but when you are in more casual settings, consider adopting a more everyday way of speaking. Big words can be fun to learn, but you risk alienating others by using them around people who might not understand them.
Consider that simple, straightforward speech often does the job just as well or better than more difficult words that risk the listener’s confusion. For example, “Refrain from grousing” and “Don’t complain” mean essentially the same thing, but the first is far more likely to make someone head to the dictionary.
Tips
Avoid bringing up details that might make you seem like you're bragging.[7]
X
Expert Source
Tami ClaytorEtiquette Coach
Expert Interview. 29 September 2020.
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Showing Humility\\n1-1. Keep quiet about your accomplishments.\\nPeople are already likely aware of the talents, gifts, and education you possess. Do not mention your accomplishments unless someone else asks you about them.\\nFor example, if someone asks you how work is going, you could give a short summary of a current project you are working on, like “I’m getting the store ready for the holidays by setting up some displays.” This sounds much better than, “The regional manager came in last week and said I always do the best job getting my employees to set up the endcaps correctly.” Even if the statement is true, it comes across as bragging and sounding superior.\\nIf someone asks you about your achievements, talk about them briefly. If the person seems interested, you can elaborate. For example, the person you are talking to may be genuinely interested in your invitation to speak at a conference. You could say, “Yes, it’s next month. I’m nervous but very grateful for the opportunity,” and then elaborate on what you plan to talk about. That sounds better than, “I was so pleased to be offered the invitation because I’ll get to be onstage with some of the most important people in my field.” The first example is stating facts and feelings, while the second statement implies how important you think you are.\\n1-2. Pay compliments.\\nParticularly, compliment others’ great ideas or actions. It shows that you are paying attention to them and are not just focused on your own interests.\\nFor example, you could say, “Aaliyah, I loved what you said in the meeting about reaching out to other departments on this project. I think it was important.”\\nComplimenting people also makes them feel very good about themselves, and positively reinforces their behavior.\\nPut others in the spotlight. Have them talk about their own accomplishments and praise them for their talents.\\n1-3. Give others credit.\\nLet others know you didn’t accomplish what you did on your own. First of all, it dispels the myth of a self-made person. Everyone is helped along the way by someone else. Secondly, it makes you sound more humble, and grateful for the help you’ve received.\\nFor example, if someone says, “Your sculpture is amazing! You are so talented!” you could say, “Thanks. I had a great teacher in high school who helped influence my work. I give her a ton of credit.”\\n1-4. Don’t be a know-it-all.\\nEven if you are an expert in a particular subject, that doesn’t mean that there still isn’t something out there for you to learn. Be open to being taught.\\nWhen people offer their ideas, don’t shoot them down because you think you know better. They still may have something to contribute, and may be able to offer a different way to look at a situation. Try saying, “I’ve never thought about it that way before” or “That’s an interesting perspective.”\\nIf you know the person to be wrong about a factual matter, determine if it is necessary to correct them (for example, if you are working on an important project). If it is, back up your correction with necessary research and try saying, “Nancy, I’m so sorry. I don’t want to sound like I’m calling you out, but those earlier numbers you mentioned weren’t correct,” then show the information you have. If you remain polite and humble, you will not seem like a know-it-all.\\nKeep in mind that different people have different ways of doing things that are not necessarily wrong or right. Raising children is a great example. There are many different ways to raise a child successfully, and what works best for one family may be a complete disaster in another.\\n1-5. Be quiet.\\nSometimes people come across as pretentious because they have to share their opinion about everything, and they make their opinion sound superior to other people’s. It is not always necessary to share your opinion, so interject wisely.\\nFor example, say you are very health-conscious, and your sister tells you she had fast food for dinner. Instead of telling her how horrible fast food is for her (she probably already knows, anyway), you can ask her a question about her dinner (Did she go out with friends? Where did she eat?) or just change the subject.\\n1-6. Acknowledge your mistakes.\\nDon’t try to pass the blame onto someone or something else. Own them, apologize if necessary, and move on.\\nAdmitting mistakes shows your willingness to be vulnerable, which people connect with more strongly than a person up on a pedestal. Admitting you were wrong gives other people permission to talk about their screw-ups, as well as helps to build empathy.\\n2. Being Interested in Other People\\n2-1. Practice empathy.\\nEmpathy is the ability to understand how another person is feeling, the “putting yourself in their shoes” feeling. Imagine yourself as the other person in a particular situation, how you would be feeling, and how you would like someone to treat you.\\nFor example, think of sitting near a crying baby on an airplane. It is an annoying noise and it is beginning to stress you out. Now imagine being the parent of the crying baby. The parent knows how frustrated other people are at their child and is doing everything possible to get the baby to stop. How would you feel as the parent, knowing people were getting mad at you and the baby? You might feel stressed out, overwhelmed, or helpless. This is how you develop empathy.\\n2-2. Listen.\\nSpend more time listening than talking. This will help you gain understanding and foster connection with others, rather than bulldoze the conversation with your own points of view.\\nIf you have a hard time not dominating a conversation, practice stepping back and letting others take a turn, before you make your point. Sum up the points you heard: “It sounds like everyone wants to get pizza. I’m good with that. Everyone wants pepperoni?”\\nAsk questions. Be interested in other people and their lives. Most people love to talk about themselves and appreciate the opportunity to share the things they care about with others.\\n2-3. Treat everyone as an equal.\\nYou are no better than anyone else. We all have our own gifts, and we all have our own struggles, that we bring to the world. Consider that the person you look down upon likely has a life story you know next to nothing about.\\nWithhold judgment on other people’s lives and choices. Keep an open mind, and use your empathy skills to try to understand where the person is coming from, and why they would make the choice they did.\\nFor example, perhaps the idiot who cut across a lane of traffic to turn was actually lost and in a hurry. Until you know the whole story, it is unfair to judge.\\n3. Getting Down from the Pedestal\\n3-1. Try something before you judge it.\\nYou may write something off as too “beneath you” to participate it or try, but why not try it before you knock it? You may find that you enjoy yourself. Don’t build a wall between you and something else (not to mention the other people who enjoy the activity) just because you look at it with preconceived notions.\\nAsk someone who loves the activity you disdain to tell you more about it. You might enjoy the activity more if you understand it or have some background information.\\nFor example, you might dislike football, but you decide to keep an open mind and attend a game. Go with a friend who loves it, who can explain the intricacies of the game to you, and who knows how to enhance the experience -- they might know the best refreshments to order at the game, for example.\\n3-2. Have enough understanding of pop culture to have a conversation.\\nIf you normally shun popular culture because it is too “low-brow” for you, find something about it that you are at least minimally interested in so that you can carry on a conversation about it with others.\\nFollow a professional sports team. Or, at least be aware of how your local team is doing.\\nSee a blockbuster movie.\\nRead the current “must-read” book that everyone is talking about.\\nFlip through a celebrity gossip magazine at the grocery store checkout or while waiting at the doctor’s office.\\n3-3. Use your intelligence and education to help others.\\nGive back your time and talents to a cause you believe in. Your areas of expertise could be useful to many people.\\nVolunteer. Maybe you could teach your area of expertise to members of your community at a free class at your community center. Or consider donating your skill set to nonprofit organizations who could use your help. For example, if you’re a web designer, volunteer your time at a nonprofit you believe in and help update their webpages.\\nMany volunteer opportunities will expose you to different ideas and people, which will help you be less pretentious by becoming more open-minded and less judgmental.\\n3-4. Use common language.\\nThere is a time and a place for academic, professional language, but when you are in more casual settings, consider adopting a more everyday way of speaking. Big words can be fun to learn, but you risk alienating others by using them around people who might not understand them.\\nConsider that simple, straightforward speech often does the job just as well or better than more difficult words that risk the listener’s confusion. For example, “Refrain from grousing” and “Don’t complain” mean essentially the same thing, but the first is far more likely to make someone head to the dictionary.\\nTips\\nAvoid bringing up details that might make you seem like you're bragging.[7]\\nX\\nExpert Source\\n\\nTami ClaytorEtiquette Coach\\nExpert Interview. 29 September 2020.\\n\", \"简要回答\": \"If you have been called pretentious, people probably think you are arrogant, a know-it-all, smug, or superior. People have a hard time connecting with a person they feel is judging and preaching on the top of a pedestal. You will be seen as more relatable and down-to-earth if you take the time to listen to other people’s points of view and become interested in their lives. You can help change what people think of you by working on your humility, as well as improving your social skills.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Showing Humility\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep quiet about your accomplishments.\", \"描述\": \"People are already likely aware of the talents, gifts, and education you possess. Do not mention your accomplishments unless someone else asks you about them.\\nFor example, if someone asks you how work is going, you could give a short summary of a current project you are working on, like “I’m getting the store ready for the holidays by setting up some displays.” This sounds much better than, “The regional manager came in last week and said I always do the best job getting my employees to set up the endcaps correctly.” Even if the statement is true, it comes across as bragging and sounding superior.\\nIf someone asks you about your achievements, talk about them briefly. If the person seems interested, you can elaborate. For example, the person you are talking to may be genuinely interested in your invitation to speak at a conference. You could say, “Yes, it’s next month. I’m nervous but very grateful for the opportunity,” and then elaborate on what you plan to talk about. That sounds better than, “I was so pleased to be offered the invitation because I’ll get to be onstage with some of the most important people in my field.” The first example is stating facts and feelings, while the second statement implies how important you think you are.\"}, {\"编号\": 2, \"标题\": \"Pay compliments.\", \"描述\": \"Particularly, compliment others’ great ideas or actions. It shows that you are paying attention to them and are not just focused on your own interests.\\nFor example, you could say, “Aaliyah, I loved what you said in the meeting about reaching out to other departments on this project. I think it was important.”\\nComplimenting people also makes them feel very good about themselves, and positively reinforces their behavior.\\nPut others in the spotlight. Have them talk about their own accomplishments and praise them for their talents.\"}, {\"编号\": 3, \"标题\": \"Give others credit.\", \"描述\": \"Let others know you didn’t accomplish what you did on your own. First of all, it dispels the myth of a self-made person. Everyone is helped along the way by someone else. Secondly, it makes you sound more humble, and grateful for the help you’ve received.\\nFor example, if someone says, “Your sculpture is amazing! You are so talented!” you could say, “Thanks. I had a great teacher in high school who helped influence my work. I give her a ton of credit.”\"}, {\"编号\": 4, \"标题\": \"Don’t be a know-it-all.\", \"描述\": \"Even if you are an expert in a particular subject, that doesn’t mean that there still isn’t something out there for you to learn. Be open to being taught.\\nWhen people offer their ideas, don’t shoot them down because you think you know better. They still may have something to contribute, and may be able to offer a different way to look at a situation. Try saying, “I’ve never thought about it that way before” or “That’s an interesting perspective.”\\nIf you know the person to be wrong about a factual matter, determine if it is necessary to correct them (for example, if you are working on an important project). If it is, back up your correction with necessary research and try saying, “Nancy, I’m so sorry. I don’t want to sound like I’m calling you out, but those earlier numbers you mentioned weren’t correct,” then show the information you have. If you remain polite and humble, you will not seem like a know-it-all.\\nKeep in mind that different people have different ways of doing things that are not necessarily wrong or right. Raising children is a great example. There are many different ways to raise a child successfully, and what works best for one family may be a complete disaster in another.\"}, {\"编号\": 5, \"标题\": \"Be quiet.\", \"描述\": \"Sometimes people come across as pretentious because they have to share their opinion about everything, and they make their opinion sound superior to other people’s. It is not always necessary to share your opinion, so interject wisely.\\nFor example, say you are very health-conscious, and your sister tells you she had fast food for dinner. Instead of telling her how horrible fast food is for her (she probably already knows, anyway), you can ask her a question about her dinner (Did she go out with friends? Where did she eat?) or just change the subject.\"}, {\"编号\": 6, \"标题\": \"Acknowledge your mistakes.\", \"描述\": \"Don’t try to pass the blame onto someone or something else. Own them, apologize if necessary, and move on.\\nAdmitting mistakes shows your willingness to be vulnerable, which people connect with more strongly than a person up on a pedestal. Admitting you were wrong gives other people permission to talk about their screw-ups, as well as helps to build empathy.\"}]}, {\"编号\": 2, \"标题\": \"Being Interested in Other People\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice empathy.\", \"描述\": \"Empathy is the ability to understand how another person is feeling, the “putting yourself in their shoes” feeling. Imagine yourself as the other person in a particular situation, how you would be feeling, and how you would like someone to treat you.\\nFor example, think of sitting near a crying baby on an airplane. It is an annoying noise and it is beginning to stress you out. Now imagine being the parent of the crying baby. The parent knows how frustrated other people are at their child and is doing everything possible to get the baby to stop. How would you feel as the parent, knowing people were getting mad at you and the baby? You might feel stressed out, overwhelmed, or helpless. This is how you develop empathy.\"}, {\"编号\": 2, \"标题\": \"Listen.\", \"描述\": \"Spend more time listening than talking. This will help you gain understanding and foster connection with others, rather than bulldoze the conversation with your own points of view.\\nIf you have a hard time not dominating a conversation, practice stepping back and letting others take a turn, before you make your point. Sum up the points you heard: “It sounds like everyone wants to get pizza. I’m good with that. Everyone wants pepperoni?”\\nAsk questions. Be interested in other people and their lives. Most people love to talk about themselves and appreciate the opportunity to share the things they care about with others.\"}, {\"编号\": 3, \"标题\": \"Treat everyone as an equal.\", \"描述\": \"You are no better than anyone else. We all have our own gifts, and we all have our own struggles, that we bring to the world. Consider that the person you look down upon likely has a life story you know next to nothing about.\\nWithhold judgment on other people’s lives and choices. Keep an open mind, and use your empathy skills to try to understand where the person is coming from, and why they would make the choice they did.\\nFor example, perhaps the idiot who cut across a lane of traffic to turn was actually lost and in a hurry. Until you know the whole story, it is unfair to judge.\"}]}, {\"编号\": 3, \"标题\": \"Getting Down from the Pedestal\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try something before you judge it.\", \"描述\": \"You may write something off as too “beneath you” to participate it or try, but why not try it before you knock it? You may find that you enjoy yourself. Don’t build a wall between you and something else (not to mention the other people who enjoy the activity) just because you look at it with preconceived notions.\\nAsk someone who loves the activity you disdain to tell you more about it. You might enjoy the activity more if you understand it or have some background information.\\nFor example, you might dislike football, but you decide to keep an open mind and attend a game. Go with a friend who loves it, who can explain the intricacies of the game to you, and who knows how to enhance the experience -- they might know the best refreshments to order at the game, for example.\"}, {\"编号\": 2, \"标题\": \"Have enough understanding of pop culture to have a conversation.\", \"描述\": \"If you normally shun popular culture because it is too “low-brow” for you, find something about it that you are at least minimally interested in so that you can carry on a conversation about it with others.\\nFollow a professional sports team. Or, at least be aware of how your local team is doing.\\nSee a blockbuster movie.\\nRead the current “must-read” book that everyone is talking about.\\nFlip through a celebrity gossip magazine at the grocery store checkout or while waiting at the doctor’s office.\"}, {\"编号\": 3, \"标题\": \"Use your intelligence and education to help others.\", \"描述\": \"Give back your time and talents to a cause you believe in. Your areas of expertise could be useful to many people.\\nVolunteer. Maybe you could teach your area of expertise to members of your community at a free class at your community center. Or consider donating your skill set to nonprofit organizations who could use your help. For example, if you’re a web designer, volunteer your time at a nonprofit you believe in and help update their webpages.\\nMany volunteer opportunities will expose you to different ideas and people, which will help you be less pretentious by becoming more open-minded and less judgmental.\"}, {\"编号\": 4, \"标题\": \"Use common language.\", \"描述\": \"There is a time and a place for academic, professional language, but when you are in more casual settings, consider adopting a more everyday way of speaking. Big words can be fun to learn, but you risk alienating others by using them around people who might not understand them.\\nConsider that simple, straightforward speech often does the job just as well or better than more difficult words that risk the listener’s confusion. For example, “Refrain from grousing” and “Don’t complain” mean essentially the same thing, but the first is far more likely to make someone head to the dictionary.\"}], \"小提示\": [\"Avoid bringing up details that might make you seem like you're bragging.[7]\\nX\\nExpert Source\\n\\nTami ClaytorEtiquette Coach\\nExpert Interview. 29 September 2020.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,965 | How to Avoid Committing Suicide | 1. Managing a Suicidal Crisis
1-1. Get professional help immediately.
If you're thinking about suicide, seek immediate help from a mental healthcare professional. There are options available to you 24 hours per day, 7 days a week. Even if your instincts are telling you that you do not wish to call so much attention to yourself, suicidal impulses are very serious, and you should never hesitate to reach out for help. You can call anonymously.
If you are in the US, please call or text 988 the National Suicide and Crisis Lifeline, or go to the nearest hospital Emergency Room.
If you're in the UK, you can call Samaritans at 116 123 or PAPYRUS at 0800 068 41 41 (if you are a teen or a young adult).
Other centers can be found on the International Association for Suicide Prevention website.
1-2. Contact or go to a hospital.
If you're using the help line for support and still want to die, tell them you do need to go to the hospital. If you are not using a help line, call the Emergency Services or a person you trust and tell them that you want to kill yourself. Ask them to help you get to a hospital, or go there directly yourself. Even better, get someone to drive you. It is hard to drive safely under these conditions.
1-3. Talk to someone you trust about your thoughts immediately.
Although Step 1 is the right first step in any situation where you are thinking of killing yourself, it may not feel right for everyone. In this case, you should tell someone you trust that you're having suicidal thoughts immediately. If you are alone, call a friend, a family member, a neighbor, a doctor, chat to someone online, or do whatever you can to not be alone during this time. Talk with someone on the phone and have someone come over to stay with you so that you are not alone.
1-4. Wait for help.
If you have to wait for someone to come over or have to wait at the hospital, sit down and breathe slowly. Control your breathing by timing it, taking maybe twenty breaths a minute. Do anything else you can to distract yourself, knowing that help is on the way.
Do not use drugs or alcohol during this time as it can impair your thinking. It can also lead to making your feelings worse, not better.
If you feel like you need to cause yourself some pain, hold an ice cube in your hand for 1 minute without letting go (this is a technique used in child-birthing classes to help women practice getting through the pain of pregnancy). The discomfort can be grounding without causing any harm.
Listen to your favorite band's album. Watch a funny TV show. Even if these do not make you feel better, they may distract you from your feelings while you wait for help to arrive.
2. Preventing Another Suicidal Crisis
2-1. Seek help from a mental healthcare professional.
People who attempt suicide are more likely to be suffering from a serious mental condition, such as depression, and can get help for it. These steps can help you work to get to the root of why you considered suicide. If your suicidal feelings were brought on by a specific event, like the grief of being jilted, job loss, or becoming disabled, remember that this kind of situational depression can still be helped by treatment.
Be sure to take any prescribed medications according to your doctor’s recommendation. Never stop taking medications without speaking to your doctor first.
Be sure to attend all of your scheduled counseling sessions. If necessary, have someone reliable scheduled to take you every week to have an extra layer of accountability for going.
2-2. Talk to a spiritual leader.
If you are religious (or even perhaps if you are not) and have access to a spiritual leader, try talking to him or her. Those called to religious ministry are trained in helping people in crisis, including those in despair and suicidal. He or she can help you ease the pain by offering a new perspective and giving you some things to think about.
Many hospitals in the United States have chaplains. Like chaplains in the armed forces, these individuals are typically people of faith, trained and experienced in working with people of many beliefs, and sometimes none at all. There is no charge for this service and can be worth looking into.
A man or woman of faith may not be for everyone. Especially if you are atheist or have a philosophical or experiential issue with religion. You may only find a spiritual leader helpful if you are already involved in that particular spiritual or religious community. Although this article is pointing out resources you may find helpful in this critical time, this may or may not be a good resource for you.
2-3. Find a support group.
There may be support groups, both online and in your community, where you can find comfort by talking to other people who have suicidal thoughts or who have attempted suicide in the past and set up a social network of understanding people for helping you through difficult times.
If you are in the United States, check out the American Foundation for Suicide Prevention's site for finding support groups online or in person. You can even find groups for your specific characteristics, such as a group for Teens.
Check out the NHS site if you're in the UK, or the web site for your country, to find options for yourself.
If there are no support groups in your area for suicide or depression, talk to a therapist or local hospital about support groups they might run or how to get group support. You can also visit a website that offers online video counseling.
2-4. Remove any suicide facilitators.
If you have recently had suicidal thoughts, remove anything that could help you end your life, including alcohol, drugs, sharp objects, rope, or anything else you have been thinking of using. If you have a handgun, make sure it is out of your possession as soon as possible. Though this may sound extreme, if you remove the easy means to end your own life, then you are much less likely to follow through.
2-5. Avoid being alone.
If you are feeling suicidal, you should make sure that friends and family do not let you out of their sight. If you do not have anyone to watch over you, check yourself into an ER to make sure you are not alone. If you are part of a support group, lean on other members of your group for extra support from people who really understand what you’re going through.
2-6. Make a safety plan.
If you are prone to suicidal thoughts, then it is important to have a safety plan for keeping yourself away from harm. You can create the plan yourself, or you can make it with a friend or family member. The list can include things like removing the means for suicide, immediately spending time with a friend or family member (or being around people in any way you can be), calling a certain person, or waiting 48 hours before considering your decision again. Just giving yourself time to slow down and think things over can be a big help.
3. Setting Long-Term Goals
3-1. Address the causes of your suicidal thoughts.
There are many reasons for being suicidal, from being in an unbearable home situation to having a mental illness. If you have a mental condition, like depression, bipolar disorder, or schizophrenia, then it's important to see a doctor and to get treatment right away. The medication can help you feel more balanced and in control of your mind and body; though it may not "fix" everything, it can put you on the path to a happier life.
If you have an unbearable home situation, find a way to get out as soon as you can; though you should avoid rash decisions that you might regret, if there's something that you know will put you in a better place, you should not put it off. Consider reaching out to friends, family members, a therapist, or your primary care doctor if you are not sure how to get started.
Clinical psychologists, counselors, and social workers are all trained to help you get through difficult life situations and may have helped others get through situations that may be similar to yours.
These professionals are also helpful for long-term care to help you stay well once you are feeling better.
3-2. Know common suicide risk factors.
Knowing the factors that may put you at risk for suicidal thoughts can help you identify your risk and pinpoint the causes of your behavior. The most well-documented risk factors for suicide include experiencing or having any of the following:
Stressful life events
Social isolation
Psychiatric disorders, including problems with substance use
Family history of psychiatric disorders, suicide, or abuse
Chronic disease or an illness associated with suicide, such as a terminal illness
An un-supportive family environment (e.g., due to sexual identity, highly dysfunctional family, mental illness in other family members, etc.)
Previous suicide attempts
Bullying
History of conflict with a spouse, partner, or family member.
3-3. Address any physical pain you are feeling.
People who live with chronic pain often have suicidal thoughts. Sometimes the physical pain can actually be disguised as other things, such as emotional stress. Physical pain is a stress to the body, and sometimes this wears down your mental health. Addressing the root of the chronic pain can help you feel mentally healthier.
Stress can cause flares in autoimmune diseases like fibromyalgia, and you might not even realize it is due to physical pain because the emotion from the stress is so unendurable.
Migraines are another source of pain so extreme it can cause suicidal ideas.
The answer to these medical situations is to visit a pain clinic and get pain medication, if necessary maintenance pain medication. People in chronic pain unfortunately sometimes find the issue not managed well by medical doctors, and pain clinics are trained to focus on the pain in a way other medical professional may not.
Check into an emergency room if you cannot get any help with it and the pain is driving you to the level of suicide. This is an emergency situation that needs medical intervention—it is not something you need to "man up to" or something of the sort. This is not something you are supposed to endure!
3-4. Avoid drugs and alcohol.
Though drugs and alcohol have been used as a coping mechanism for pain for many years, if you are having suicidal thoughts, you should steer clear of them completely. These substances can heighten or cause depression and lead to impulsive behavior and thoughts that can make you more likely to decide to end your life.
3-5. Get some sleep.
If you are having suicidal thoughts, you can't just "sleep it off," and you may feel insulted at this suggestion. However, there is a link between sleep disturbances and suicide.
Sleep deprivation can cloud your judgment, and just giving your body and mind some time to recover can lead to a brighter outlook.
While sleep may not cure depression or suicidal thoughts, a lack of sleep can certainly worsen them.
3-6. Give it time.
Remember that thinking about suicide does not require action. Methods of suicide that are “quick and easy” are also more likely to be highly lethal, meaning there is no hope for a second chance once you go down this path.
Tell yourself you won't do anything for 24 hours; after 24 hours, give yourself 48 hours; after that, say you will give it a week. Of course, get help during this time. But sometimes realizing you can make it through a short period, day by day, will help you realize you can get through this.
While you give yourself more time to figure things out, take other measures to move past the negative feelings you were having about ending your own life, such as reaching out to friends or health care professionals.
Removing the sense of urgency you have about ending your own life can be half of the battle.
4. Thinking about Alternatives
4-1. Know that people do get through this.
Many people who contemplate suicide are able to move past their feelings and improve their outlook on life when healthcare professionals give them coping mechanisms and other kinds of support.
It is okay to have thoughts about suicide, but it is not okay to act on them; there are other ways to handle your pain.
4-2. Realize that you can make fresh choices for change every day.
Be bold and change the situations that are making you unhappy. Change schools. If all your friends are toxic, try to make new, true friends. Move out of wherever you are living. Leave an abusive relationship. Accept your parents' disapproval of your personal choices or lifestyle and work through the emotional issues these situations can cause.
A therapist can help you to work through these emotional issues so that you they have less of an impact on your or help you to know whether you need to cut off negative influences in your life.
Suicide is a drastic measure but there are other drastic measures that are not irreversible.
4-3. Do not think of suicide as a revenge strategy.
Sometimes suicidal feelings are related to anger and resentment you feel toward others. Don't turn that anger inward.
Hurting yourself won't help you really get back at anyone, and it is beyond not worth it. Instead, think about all you have to offer to the people you'll meet in the future.
4-4. Continue caring for yourself even after the feelings subside.
The fact of the matter is, if you have had suicidal thoughts at one point, you're more likely to experience these thoughts and feelings in the future. This means that, even if you're feeling better for a variety of reasons, you should always be vigilant and make sure to take care of yourself as much as you can. Get enough rest, get plenty of exercise, work on maintaining meaningful relationships with people, and don't neglect the care of your own mind and body. Staying healthy and happy should always be your top priority.
Even if you're feeling better, it's important to have a strong support system around you and to continue the treatment that helped you get better. If you don't have a support system, a therapist can help you build one so you feel like you have more people to turn to. However, recovery does not mean ignoring the pain you once felt, or may feel again.
It is important to be truthful and honest with yourself about your feelings and look for ways other than suicide to process these feelings.
Develop a plan for what to do if suicidal feelings return. For example, Step 1 could be to call the Emergency Services, Step 2 could be to call a designated person from your support network, and so on. Think about what best helped get you through your suicidal thoughts in the past and put that into your plan so that you have concrete actions to take if find yourself in a crisis situation in the future.
Tips
Remember that there is always someone out there who loves you even though you may not know it. Don't be afraid to talk to them!
Confide in someone that you can trust.
Focus on the little things that may prevent you from committing suicide. Do you have a pet you have to care for? A potted plant that will die if you don't water it? Looking forward to a new movie coming out next year? No matter how small it seems, if it gives you even a little bit to stay around for, cling to it.
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Managing a Suicidal Crisis\\n1-1. Get professional help immediately.\\nIf you're thinking about suicide, seek immediate help from a mental healthcare professional. There are options available to you 24 hours per day, 7 days a week. Even if your instincts are telling you that you do not wish to call so much attention to yourself, suicidal impulses are very serious, and you should never hesitate to reach out for help. You can call anonymously.\\nIf you are in the US, please call or text 988 the National Suicide and Crisis Lifeline, or go to the nearest hospital Emergency Room.\\nIf you're in the UK, you can call Samaritans at 116 123 or PAPYRUS at 0800 068 41 41 (if you are a teen or a young adult).\\nOther centers can be found on the International Association for Suicide Prevention website.\\n1-2. Contact or go to a hospital.\\nIf you're using the help line for support and still want to die, tell them you do need to go to the hospital. If you are not using a help line, call the Emergency Services or a person you trust and tell them that you want to kill yourself. Ask them to help you get to a hospital, or go there directly yourself. Even better, get someone to drive you. It is hard to drive safely under these conditions.\\n1-3. Talk to someone you trust about your thoughts immediately.\\nAlthough Step 1 is the right first step in any situation where you are thinking of killing yourself, it may not feel right for everyone. In this case, you should tell someone you trust that you're having suicidal thoughts immediately. If you are alone, call a friend, a family member, a neighbor, a doctor, chat to someone online, or do whatever you can to not be alone during this time. Talk with someone on the phone and have someone come over to stay with you so that you are not alone.\\n1-4. Wait for help.\\nIf you have to wait for someone to come over or have to wait at the hospital, sit down and breathe slowly. Control your breathing by timing it, taking maybe twenty breaths a minute. Do anything else you can to distract yourself, knowing that help is on the way.\\nDo not use drugs or alcohol during this time as it can impair your thinking. It can also lead to making your feelings worse, not better.\\nIf you feel like you need to cause yourself some pain, hold an ice cube in your hand for 1 minute without letting go (this is a technique used in child-birthing classes to help women practice getting through the pain of pregnancy). The discomfort can be grounding without causing any harm.\\nListen to your favorite band's album. Watch a funny TV show. Even if these do not make you feel better, they may distract you from your feelings while you wait for help to arrive.\\n2. Preventing Another Suicidal Crisis\\n2-1. Seek help from a mental healthcare professional.\\nPeople who attempt suicide are more likely to be suffering from a serious mental condition, such as depression, and can get help for it. These steps can help you work to get to the root of why you considered suicide. If your suicidal feelings were brought on by a specific event, like the grief of being jilted, job loss, or becoming disabled, remember that this kind of situational depression can still be helped by treatment.\\nBe sure to take any prescribed medications according to your doctor’s recommendation. Never stop taking medications without speaking to your doctor first.\\nBe sure to attend all of your scheduled counseling sessions. If necessary, have someone reliable scheduled to take you every week to have an extra layer of accountability for going.\\n2-2. Talk to a spiritual leader.\\nIf you are religious (or even perhaps if you are not) and have access to a spiritual leader, try talking to him or her. Those called to religious ministry are trained in helping people in crisis, including those in despair and suicidal. He or she can help you ease the pain by offering a new perspective and giving you some things to think about.\\nMany hospitals in the United States have chaplains. Like chaplains in the armed forces, these individuals are typically people of faith, trained and experienced in working with people of many beliefs, and sometimes none at all. There is no charge for this service and can be worth looking into.\\nA man or woman of faith may not be for everyone. Especially if you are atheist or have a philosophical or experiential issue with religion. You may only find a spiritual leader helpful if you are already involved in that particular spiritual or religious community. Although this article is pointing out resources you may find helpful in this critical time, this may or may not be a good resource for you.\\n2-3. Find a support group.\\nThere may be support groups, both online and in your community, where you can find comfort by talking to other people who have suicidal thoughts or who have attempted suicide in the past and set up a social network of understanding people for helping you through difficult times.\\nIf you are in the United States, check out the American Foundation for Suicide Prevention's site for finding support groups online or in person. You can even find groups for your specific characteristics, such as a group for Teens.\\nCheck out the NHS site if you're in the UK, or the web site for your country, to find options for yourself.\\nIf there are no support groups in your area for suicide or depression, talk to a therapist or local hospital about support groups they might run or how to get group support. You can also visit a website that offers online video counseling.\\n2-4. Remove any suicide facilitators.\\nIf you have recently had suicidal thoughts, remove anything that could help you end your life, including alcohol, drugs, sharp objects, rope, or anything else you have been thinking of using. If you have a handgun, make sure it is out of your possession as soon as possible. Though this may sound extreme, if you remove the easy means to end your own life, then you are much less likely to follow through.\\n2-5. Avoid being alone.\\nIf you are feeling suicidal, you should make sure that friends and family do not let you out of their sight. If you do not have anyone to watch over you, check yourself into an ER to make sure you are not alone. If you are part of a support group, lean on other members of your group for extra support from people who really understand what you’re going through.\\n2-6. Make a safety plan.\\nIf you are prone to suicidal thoughts, then it is important to have a safety plan for keeping yourself away from harm. You can create the plan yourself, or you can make it with a friend or family member. The list can include things like removing the means for suicide, immediately spending time with a friend or family member (or being around people in any way you can be), calling a certain person, or waiting 48 hours before considering your decision again. Just giving yourself time to slow down and think things over can be a big help.\\n3. Setting Long-Term Goals\\n3-1. Address the causes of your suicidal thoughts.\\nThere are many reasons for being suicidal, from being in an unbearable home situation to having a mental illness. If you have a mental condition, like depression, bipolar disorder, or schizophrenia, then it's important to see a doctor and to get treatment right away. The medication can help you feel more balanced and in control of your mind and body; though it may not \\\"fix\\\" everything, it can put you on the path to a happier life.\\nIf you have an unbearable home situation, find a way to get out as soon as you can; though you should avoid rash decisions that you might regret, if there's something that you know will put you in a better place, you should not put it off. Consider reaching out to friends, family members, a therapist, or your primary care doctor if you are not sure how to get started.\\nClinical psychologists, counselors, and social workers are all trained to help you get through difficult life situations and may have helped others get through situations that may be similar to yours.\\nThese professionals are also helpful for long-term care to help you stay well once you are feeling better.\\n3-2. Know common suicide risk factors.\\nKnowing the factors that may put you at risk for suicidal thoughts can help you identify your risk and pinpoint the causes of your behavior. The most well-documented risk factors for suicide include experiencing or having any of the following:\\nStressful life events\\nSocial isolation\\nPsychiatric disorders, including problems with substance use\\nFamily history of psychiatric disorders, suicide, or abuse\\nChronic disease or an illness associated with suicide, such as a terminal illness\\nAn un-supportive family environment (e.g., due to sexual identity, highly dysfunctional family, mental illness in other family members, etc.)\\nPrevious suicide attempts\\nBullying\\nHistory of conflict with a spouse, partner, or family member.\\n3-3. Address any physical pain you are feeling.\\nPeople who live with chronic pain often have suicidal thoughts. Sometimes the physical pain can actually be disguised as other things, such as emotional stress. Physical pain is a stress to the body, and sometimes this wears down your mental health. Addressing the root of the chronic pain can help you feel mentally healthier.\\nStress can cause flares in autoimmune diseases like fibromyalgia, and you might not even realize it is due to physical pain because the emotion from the stress is so unendurable.\\nMigraines are another source of pain so extreme it can cause suicidal ideas.\\nThe answer to these medical situations is to visit a pain clinic and get pain medication, if necessary maintenance pain medication. People in chronic pain unfortunately sometimes find the issue not managed well by medical doctors, and pain clinics are trained to focus on the pain in a way other medical professional may not.\\nCheck into an emergency room if you cannot get any help with it and the pain is driving you to the level of suicide. This is an emergency situation that needs medical intervention—it is not something you need to \\\"man up to\\\" or something of the sort. This is not something you are supposed to endure!\\n3-4. Avoid drugs and alcohol.\\nThough drugs and alcohol have been used as a coping mechanism for pain for many years, if you are having suicidal thoughts, you should steer clear of them completely. These substances can heighten or cause depression and lead to impulsive behavior and thoughts that can make you more likely to decide to end your life.\\n3-5. Get some sleep.\\nIf you are having suicidal thoughts, you can't just \\\"sleep it off,\\\" and you may feel insulted at this suggestion. However, there is a link between sleep disturbances and suicide.\\nSleep deprivation can cloud your judgment, and just giving your body and mind some time to recover can lead to a brighter outlook.\\nWhile sleep may not cure depression or suicidal thoughts, a lack of sleep can certainly worsen them.\\n3-6. Give it time.\\nRemember that thinking about suicide does not require action. Methods of suicide that are “quick and easy” are also more likely to be highly lethal, meaning there is no hope for a second chance once you go down this path.\\nTell yourself you won't do anything for 24 hours; after 24 hours, give yourself 48 hours; after that, say you will give it a week. Of course, get help during this time. But sometimes realizing you can make it through a short period, day by day, will help you realize you can get through this.\\nWhile you give yourself more time to figure things out, take other measures to move past the negative feelings you were having about ending your own life, such as reaching out to friends or health care professionals.\\nRemoving the sense of urgency you have about ending your own life can be half of the battle.\\n4. Thinking about Alternatives\\n4-1. Know that people do get through this.\\nMany people who contemplate suicide are able to move past their feelings and improve their outlook on life when healthcare professionals give them coping mechanisms and other kinds of support.\\nIt is okay to have thoughts about suicide, but it is not okay to act on them; there are other ways to handle your pain.\\n4-2. Realize that you can make fresh choices for change every day.\\nBe bold and change the situations that are making you unhappy. Change schools. If all your friends are toxic, try to make new, true friends. Move out of wherever you are living. Leave an abusive relationship. Accept your parents' disapproval of your personal choices or lifestyle and work through the emotional issues these situations can cause.\\nA therapist can help you to work through these emotional issues so that you they have less of an impact on your or help you to know whether you need to cut off negative influences in your life.\\nSuicide is a drastic measure but there are other drastic measures that are not irreversible.\\n4-3. Do not think of suicide as a revenge strategy.\\nSometimes suicidal feelings are related to anger and resentment you feel toward others. Don't turn that anger inward.\\nHurting yourself won't help you really get back at anyone, and it is beyond not worth it. Instead, think about all you have to offer to the people you'll meet in the future.\\n4-4. Continue caring for yourself even after the feelings subside.\\nThe fact of the matter is, if you have had suicidal thoughts at one point, you're more likely to experience these thoughts and feelings in the future. This means that, even if you're feeling better for a variety of reasons, you should always be vigilant and make sure to take care of yourself as much as you can. Get enough rest, get plenty of exercise, work on maintaining meaningful relationships with people, and don't neglect the care of your own mind and body. Staying healthy and happy should always be your top priority.\\nEven if you're feeling better, it's important to have a strong support system around you and to continue the treatment that helped you get better. If you don't have a support system, a therapist can help you build one so you feel like you have more people to turn to. However, recovery does not mean ignoring the pain you once felt, or may feel again.\\nIt is important to be truthful and honest with yourself about your feelings and look for ways other than suicide to process these feelings.\\nDevelop a plan for what to do if suicidal feelings return. For example, Step 1 could be to call the Emergency Services, Step 2 could be to call a designated person from your support network, and so on. Think about what best helped get you through your suicidal thoughts in the past and put that into your plan so that you have concrete actions to take if find yourself in a crisis situation in the future.\\nTips\\nRemember that there is always someone out there who loves you even though you may not know it. Don't be afraid to talk to them!\\nConfide in someone that you can trust.\\nFocus on the little things that may prevent you from committing suicide. Do you have a pet you have to care for? A potted plant that will die if you don't water it? Looking forward to a new movie coming out next year? No matter how small it seems, if it gives you even a little bit to stay around for, cling to it.\\n\", \"简要回答\": \"If you are having suicidal thoughts or feelings, you should seek immediate assistance, preferably from a mental health professional. Whatever the source of your feelings, they can be dealt with appropriately, and things can get better. You're already taking the first step towards healing by reading this for help. The next step is to find a person to help you. \\n\\n\\nIf you are in the United States, you can call 911 for an emergency or reach a suicide hotline by calling or texting 988. \\n\\nIn many cities, dialing 211 will get you to someone you can talk to. 2-1-1 is a free and confidential service that helps people across North America find the local resources they need. They're here for you 24 hours a day, seven days a week.\\n\\nThe Crisis Text Line 741741 is an alternative to phone hotlines and works 24/7.\\nIf you are in the United Kingdom, call 999 for emergency or 116 123 to reach a suicide hotline.\\n\\nIn other countries, take a look at Call Emergency Services to find appropriate numbers.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Managing a Suicidal Crisis\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get professional help immediately.\", \"描述\": \"If you're thinking about suicide, seek immediate help from a mental healthcare professional. There are options available to you 24 hours per day, 7 days a week. Even if your instincts are telling you that you do not wish to call so much attention to yourself, suicidal impulses are very serious, and you should never hesitate to reach out for help. You can call anonymously.\\nIf you are in the US, please call or text 988 the National Suicide and Crisis Lifeline, or go to the nearest hospital Emergency Room.\\nIf you're in the UK, you can call Samaritans at 116 123 or PAPYRUS at 0800 068 41 41 (if you are a teen or a young adult).\\nOther centers can be found on the International Association for Suicide Prevention website.\"}, {\"编号\": 2, \"标题\": \"Contact or go to a hospital.\", \"描述\": \"If you're using the help line for support and still want to die, tell them you do need to go to the hospital. If you are not using a help line, call the Emergency Services or a person you trust and tell them that you want to kill yourself. Ask them to help you get to a hospital, or go there directly yourself. Even better, get someone to drive you. It is hard to drive safely under these conditions.\"}, {\"编号\": 3, \"标题\": \"Talk to someone you trust about your thoughts immediately.\", \"描述\": \"Although Step 1 is the right first step in any situation where you are thinking of killing yourself, it may not feel right for everyone. In this case, you should tell someone you trust that you're having suicidal thoughts immediately. If you are alone, call a friend, a family member, a neighbor, a doctor, chat to someone online, or do whatever you can to not be alone during this time. Talk with someone on the phone and have someone come over to stay with you so that you are not alone.\"}, {\"编号\": 4, \"标题\": \"Wait for help.\", \"描述\": \"If you have to wait for someone to come over or have to wait at the hospital, sit down and breathe slowly. Control your breathing by timing it, taking maybe twenty breaths a minute. Do anything else you can to distract yourself, knowing that help is on the way.\\nDo not use drugs or alcohol during this time as it can impair your thinking. It can also lead to making your feelings worse, not better.\\nIf you feel like you need to cause yourself some pain, hold an ice cube in your hand for 1 minute without letting go (this is a technique used in child-birthing classes to help women practice getting through the pain of pregnancy). The discomfort can be grounding without causing any harm.\\nListen to your favorite band's album. Watch a funny TV show. Even if these do not make you feel better, they may distract you from your feelings while you wait for help to arrive.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Another Suicidal Crisis\", \"步骤\": [{\"编号\": 1, \"标题\": \"Seek help from a mental healthcare professional.\", \"描述\": \"People who attempt suicide are more likely to be suffering from a serious mental condition, such as depression, and can get help for it. These steps can help you work to get to the root of why you considered suicide. If your suicidal feelings were brought on by a specific event, like the grief of being jilted, job loss, or becoming disabled, remember that this kind of situational depression can still be helped by treatment.\\nBe sure to take any prescribed medications according to your doctor’s recommendation. Never stop taking medications without speaking to your doctor first.\\nBe sure to attend all of your scheduled counseling sessions. If necessary, have someone reliable scheduled to take you every week to have an extra layer of accountability for going.\"}, {\"编号\": 2, \"标题\": \"Talk to a spiritual leader.\", \"描述\": \"If you are religious (or even perhaps if you are not) and have access to a spiritual leader, try talking to him or her. Those called to religious ministry are trained in helping people in crisis, including those in despair and suicidal. He or she can help you ease the pain by offering a new perspective and giving you some things to think about.\\nMany hospitals in the United States have chaplains. Like chaplains in the armed forces, these individuals are typically people of faith, trained and experienced in working with people of many beliefs, and sometimes none at all. There is no charge for this service and can be worth looking into.\\nA man or woman of faith may not be for everyone. Especially if you are atheist or have a philosophical or experiential issue with religion. You may only find a spiritual leader helpful if you are already involved in that particular spiritual or religious community. Although this article is pointing out resources you may find helpful in this critical time, this may or may not be a good resource for you.\"}, {\"编号\": 3, \"标题\": \"Find a support group.\", \"描述\": \"There may be support groups, both online and in your community, where you can find comfort by talking to other people who have suicidal thoughts or who have attempted suicide in the past and set up a social network of understanding people for helping you through difficult times.\\nIf you are in the United States, check out the American Foundation for Suicide Prevention's site for finding support groups online or in person. You can even find groups for your specific characteristics, such as a group for Teens.\\nCheck out the NHS site if you're in the UK, or the web site for your country, to find options for yourself.\\nIf there are no support groups in your area for suicide or depression, talk to a therapist or local hospital about support groups they might run or how to get group support. You can also visit a website that offers online video counseling.\"}, {\"编号\": 4, \"标题\": \"Remove any suicide facilitators.\", \"描述\": \"If you have recently had suicidal thoughts, remove anything that could help you end your life, including alcohol, drugs, sharp objects, rope, or anything else you have been thinking of using. If you have a handgun, make sure it is out of your possession as soon as possible. Though this may sound extreme, if you remove the easy means to end your own life, then you are much less likely to follow through.\"}, {\"编号\": 5, \"标题\": \"Avoid being alone.\", \"描述\": \"If you are feeling suicidal, you should make sure that friends and family do not let you out of their sight. If you do not have anyone to watch over you, check yourself into an ER to make sure you are not alone. If you are part of a support group, lean on other members of your group for extra support from people who really understand what you’re going through.\"}, {\"编号\": 6, \"标题\": \"Make a safety plan.\", \"描述\": \"If you are prone to suicidal thoughts, then it is important to have a safety plan for keeping yourself away from harm. You can create the plan yourself, or you can make it with a friend or family member. The list can include things like removing the means for suicide, immediately spending time with a friend or family member (or being around people in any way you can be), calling a certain person, or waiting 48 hours before considering your decision again. Just giving yourself time to slow down and think things over can be a big help.\"}]}, {\"编号\": 3, \"标题\": \"Setting Long-Term Goals\", \"步骤\": [{\"编号\": 1, \"标题\": \"Address the causes of your suicidal thoughts.\", \"描述\": \"There are many reasons for being suicidal, from being in an unbearable home situation to having a mental illness. If you have a mental condition, like depression, bipolar disorder, or schizophrenia, then it's important to see a doctor and to get treatment right away. The medication can help you feel more balanced and in control of your mind and body; though it may not \\\"fix\\\" everything, it can put you on the path to a happier life.\\nIf you have an unbearable home situation, find a way to get out as soon as you can; though you should avoid rash decisions that you might regret, if there's something that you know will put you in a better place, you should not put it off. Consider reaching out to friends, family members, a therapist, or your primary care doctor if you are not sure how to get started.\\nClinical psychologists, counselors, and social workers are all trained to help you get through difficult life situations and may have helped others get through situations that may be similar to yours.\\nThese professionals are also helpful for long-term care to help you stay well once you are feeling better.\"}, {\"编号\": 2, \"标题\": \"Know common suicide risk factors.\", \"描述\": \"Knowing the factors that may put you at risk for suicidal thoughts can help you identify your risk and pinpoint the causes of your behavior. The most well-documented risk factors for suicide include experiencing or having any of the following:\\nStressful life events\\nSocial isolation\\nPsychiatric disorders, including problems with substance use\\nFamily history of psychiatric disorders, suicide, or abuse\\nChronic disease or an illness associated with suicide, such as a terminal illness\\nAn un-supportive family environment (e.g., due to sexual identity, highly dysfunctional family, mental illness in other family members, etc.)\\nPrevious suicide attempts\\nBullying\\nHistory of conflict with a spouse, partner, or family member.\"}, {\"编号\": 3, \"标题\": \"Address any physical pain you are feeling.\", \"描述\": \"People who live with chronic pain often have suicidal thoughts. Sometimes the physical pain can actually be disguised as other things, such as emotional stress. Physical pain is a stress to the body, and sometimes this wears down your mental health. Addressing the root of the chronic pain can help you feel mentally healthier.\\nStress can cause flares in autoimmune diseases like fibromyalgia, and you might not even realize it is due to physical pain because the emotion from the stress is so unendurable.\\nMigraines are another source of pain so extreme it can cause suicidal ideas.\\nThe answer to these medical situations is to visit a pain clinic and get pain medication, if necessary maintenance pain medication. People in chronic pain unfortunately sometimes find the issue not managed well by medical doctors, and pain clinics are trained to focus on the pain in a way other medical professional may not.\\nCheck into an emergency room if you cannot get any help with it and the pain is driving you to the level of suicide. This is an emergency situation that needs medical intervention—it is not something you need to \\\"man up to\\\" or something of the sort. This is not something you are supposed to endure!\"}, {\"编号\": 4, \"标题\": \"Avoid drugs and alcohol.\", \"描述\": \"Though drugs and alcohol have been used as a coping mechanism for pain for many years, if you are having suicidal thoughts, you should steer clear of them completely. These substances can heighten or cause depression and lead to impulsive behavior and thoughts that can make you more likely to decide to end your life.\"}, {\"编号\": 5, \"标题\": \"Get some sleep.\", \"描述\": \"If you are having suicidal thoughts, you can't just \\\"sleep it off,\\\" and you may feel insulted at this suggestion. However, there is a link between sleep disturbances and suicide.\\nSleep deprivation can cloud your judgment, and just giving your body and mind some time to recover can lead to a brighter outlook.\\nWhile sleep may not cure depression or suicidal thoughts, a lack of sleep can certainly worsen them.\"}, {\"编号\": 6, \"标题\": \"Give it time.\", \"描述\": \"Remember that thinking about suicide does not require action. Methods of suicide that are “quick and easy” are also more likely to be highly lethal, meaning there is no hope for a second chance once you go down this path.\\nTell yourself you won't do anything for 24 hours; after 24 hours, give yourself 48 hours; after that, say you will give it a week. Of course, get help during this time. But sometimes realizing you can make it through a short period, day by day, will help you realize you can get through this.\\nWhile you give yourself more time to figure things out, take other measures to move past the negative feelings you were having about ending your own life, such as reaching out to friends or health care professionals.\\nRemoving the sense of urgency you have about ending your own life can be half of the battle.\"}]}, {\"编号\": 4, \"标题\": \"Thinking about Alternatives\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know that people do get through this.\", \"描述\": \"Many people who contemplate suicide are able to move past their feelings and improve their outlook on life when healthcare professionals give them coping mechanisms and other kinds of support.\\nIt is okay to have thoughts about suicide, but it is not okay to act on them; there are other ways to handle your pain.\"}, {\"编号\": 2, \"标题\": \"Realize that you can make fresh choices for change every day.\", \"描述\": \"Be bold and change the situations that are making you unhappy. Change schools. If all your friends are toxic, try to make new, true friends. Move out of wherever you are living. Leave an abusive relationship. Accept your parents' disapproval of your personal choices or lifestyle and work through the emotional issues these situations can cause.\\nA therapist can help you to work through these emotional issues so that you they have less of an impact on your or help you to know whether you need to cut off negative influences in your life.\\nSuicide is a drastic measure but there are other drastic measures that are not irreversible.\"}, {\"编号\": 3, \"标题\": \"Do not think of suicide as a revenge strategy.\", \"描述\": \"Sometimes suicidal feelings are related to anger and resentment you feel toward others. Don't turn that anger inward.\\nHurting yourself won't help you really get back at anyone, and it is beyond not worth it. Instead, think about all you have to offer to the people you'll meet in the future.\"}, {\"编号\": 4, \"标题\": \"Continue caring for yourself even after the feelings subside.\", \"描述\": \"The fact of the matter is, if you have had suicidal thoughts at one point, you're more likely to experience these thoughts and feelings in the future. This means that, even if you're feeling better for a variety of reasons, you should always be vigilant and make sure to take care of yourself as much as you can. Get enough rest, get plenty of exercise, work on maintaining meaningful relationships with people, and don't neglect the care of your own mind and body. Staying healthy and happy should always be your top priority.\\nEven if you're feeling better, it's important to have a strong support system around you and to continue the treatment that helped you get better. If you don't have a support system, a therapist can help you build one so you feel like you have more people to turn to. However, recovery does not mean ignoring the pain you once felt, or may feel again.\\nIt is important to be truthful and honest with yourself about your feelings and look for ways other than suicide to process these feelings.\\nDevelop a plan for what to do if suicidal feelings return. For example, Step 1 could be to call the Emergency Services, Step 2 could be to call a designated person from your support network, and so on. Think about what best helped get you through your suicidal thoughts in the past and put that into your plan so that you have concrete actions to take if find yourself in a crisis situation in the future.\"}], \"小提示\": [\"Remember that there is always someone out there who loves you even though you may not know it. Don't be afraid to talk to them!\\n\", \"Confide in someone that you can trust.\\n\", \"Focus on the little things that may prevent you from committing suicide. Do you have a pet you have to care for? A potted plant that will die if you don't water it? Looking forward to a new movie coming out next year? No matter how small it seems, if it gives you even a little bit to stay around for, cling to it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,966 | How to Avoid Committing Suicide Due to Rejection from the Person You Love | 1. Getting Professional Help
1-1. Call for help.
If you are feeling depressed and don't feel life is worth living, contact a suicide prevention helpline. Talking with someone you don't know can sometimes ease the pain and isolation you're feeling. The hotlines will be able to direct you to services in your area if there is an immediate crisis.
For immediate support that is available 24/7, contact the Suicide and Crisis Lifeline by calling or texting 988. Additionally, https://988lifeline.org/ has helpful resources.
For international suicide hotlines, search your country listings here: http://www.suicide.org/international-suicide-hotlines.html
If you or someone you know has recently attempted suicide and is currently in immediate danger, call 9-1-1 or the emergency number for the country you are residing in and request an officer trained in mental health.
1-2. See a mental health specialist.
Seeking help from a counselor, therapist, or healthcare professional in your community is key. Thoughts of suicide after a recent rejection may be tied to other mental health conditions such as depression and anxiety. Seeking professional help will likely lead to better outcomes.
Professional counselors or therapists focus on healing and can help you find ways to cope more effectively.
Ask your primary care doctor for a referral to a highly qualified specialist, such as a psychologist, psychiatrist, or counselor.
Search for a provider in your community. See if there are options for counseling through your school, an employee assistance program, or non-profit community centers.
Most health insurance plans cover mental health services in the same way that medical services are covered. See if your insurance plan has mental health providers in your community that are covered under your insurance.
1-3. Join a support group.
There are lots of others who are going through the same feelings as you. Support groups can help you through a divorce, relationship issues, or grief and loss. Seek information about community groups in your area that may help you to heal. You may be able to connect with support groups in these ways:
Counseling centers that have support groups
Church groups or other faith-based counseling support groups
Online resources such as http://www.mentalhealthamerica.net or http://www.divorcecare.org
1-4. Consider group therapy.
Group therapy is similar to a support group in that you join a group of people with similar experiences, but group therapy is led by a mental health professional instead of a volunteer. All members of the group gain support from each other while being guided and helped by the professional.
Group therapy can give you perspective that one-on-one therapy may not. It will also give you a safe and confidential outlet for your feelings.
Group therapy often costs money, but it may be covered under your health insurance.
1-5. Try medication.
Your doctor may be able to see if any medical conditions are playing a role in your suicidal thoughts. Talk with your healthcare provider about any suicidal thoughts you are having and what current medications you are taking.
You may benefit from a combination of medication and therapy in order to effectively handle your symptoms. Some symptoms are more severe than others.
Discuss with a healthcare provider and mental health specialist openly about what has been working and not working for you.
While your doctor may prescribe you medication themselves, you may also get a referral to a psychiatrist, who can give you more specialized help with medication.
2. Finding a Personal Support System
2-1. Talk with someone you trust.
There are people that care about you. They will help to support you through this time. Trust that they may have advice about what you're feeling, and the rejection you've faced. You are not alone. Being with people that you care about will uplift your spirits.
You may feel as though you want to be alone all of the time, but make an effort to interact and socialize with other people. While wanting to be alone is a natural response, you'll feel better in the long term if you keep socializing with other people.
Don't be afraid to let out your emotions in front of the people you trust. It's okay to cry and be sad.
If you are feeling like hurting yourself, talk with them about if they have been depressed about a loss before or had thoughts of suicide before. See if your friend can stay with you until those thoughts of suicide subside.
2-2. Ask for help.
We all have been sad, afraid, lonely, frustrated, and annoyed at one point or another. Difficult times happen, and it’s about what you do when they occur. Taking control of your life and your emotions often means being willing to ask for help.
Asking for help can mean a lot of different things. It’s not just about someone to talk with.
Be with others when you’re feeling down. Ask them to visit or if it’s okay to visit them.
Ask for time off or help with chores so you can focus on your own needs. Be with people you trust when you need some time off. See if others can help with chores while you focus on self-care.
2-3. Surround yourself with supportive people.
Finding a support system during tough times is key. If you have been disconnected with friends or family after this break-up or recent rejection, then find ways to reconnect with those other important people in your life.
Hang out more with your good friends or family on the weekend.
Talk with close family members. Do things that you both enjoy.
Avoid unsupportive, judgmental, or toxic people during this time.
Consider finding new people to develop friendships with. Maybe someone who has been going through the same thing as you.
2-4. Practice self-love.
While a recent break-up or rejection may feel like the end of the world, give yourself some time to heal. It's okay to be sad, but know that you can and will find other things or people that can make you happy again. Your worth is not based on one relationship or one person.
Love yourself. You are worthwhile, and have many things to offer.
Make a list of all of your best qualities. Keep them positive. Do you make other people laugh? Do you have any special talents?
Remind yourself of how important you are to other people. If you are struggling with this, ask your friends and family for their input.
2-5. Create a safety plan.
Suicide eliminates hope. And there is hope. By creating a safety plan if you have suicidal thoughts, then you will be more in control of your feelings. Here is an example of a safety plan, from the first to last plans of action:
Create or read through a list of positives about yourself. Address the positive things in your life that you have to live for.
Use various distractions to avoid suicidal thoughts.
Get a good night's sleep.
Delay any attempt for suicide. Wait 48 hours and continue with your safety plan.
Have at least three people to call when feeling depressed. Call a friend/family member you trust. Call another person that you trust. Call your therapist or healthcare provider. Call a National Suicide Prevention Helpline if still in crisis. The US number is 988 (you can also text this number).
Go to a place where you feel safe.
Call an ambulance or go to an Emergency Room.
3. Taking Care of Yourself
3-1. Separate yourself from your ex.
Avoid contact with your ex. While you may feel like you want to call, text, chat, email, or see the person you love again, this will not likely help you to heal. After rejection, learn to reduce your thoughts of your ex. Find healthy ways to redirect your thoughts, so that you are less likely to contact your ex. Consider these ways:
Delete their phone number, and block them from all of your social media profiles.
Do something for 30 minutes when the thought enters your head to contact your ex. Watch TV, go for a walk, do household chores, or anything that can hold your attention for 30 minutes.
Create a list of reasons why it's better to move on and be without this person who rejected you. Brainstorm three things that will help you see the bigger picture about the relationship.
Find a “phone friend.” Talk with someone you trust who you can call, text, or chat with instead of your ex.
Create a "distraction" box that helps you to remember good times before your ex. Fill this with things that are not associated with one person or group of people. This could be music, movies, funny pictures, or simple things.
3-2. Grieve rejection as a temporary loss.
Everyone has experienced loss from one time or another. Rejection or the end of a relationship is connected to feelings of grief and loss. You may be going through this "grief process" but that does not mean it will last forever. Understand that taking your life is permanent, and but these feelings of loss are temporary.
Rejection or loss can feel like a rollercoaster of emotions. But this rollercoaster can end with you safely getting off the ride and moving on.
The pain of loss can feel personal, but remember that you can get better and find new love. Remember that love starts with yourself.
Look back at your life, and consider other times when you were disappointed, held back, or unsuccessful. Consider how you have moved on since then and the successes that you have had despite those encounters. Realize that these feelings may eventually pass.
3-3. Focus on the future.
Rather than dwelling on the past relationship, take control of what you can do to learn and heal from this experience. When you've been hurt, you may feel like hurting yourself in return. Remember that you can make it through this and heal your wounds.
Don't become fixated on the past and your relationship. It will take time to feel better and know that you can if you break from the past.
Each day is a new day to start fresh and to find new meaning in life. Take it one step at a time.
Learn how your past can act as a guide to find new roads, but the past does not define your future.
3-4. Find new interests.
There are many positive things that you can enjoy, even without the person you care about. Explore new things and do the things you're most passionate about. Avoid isolating yourself. Share time with others by doing things like:
Take a class such as drawing, robotics, music, or martial arts. Find something that interests you. See what options are available in your community.
Go to the gym. Join a fitness class. Participate in an intramural sports team.
Go shopping. Find creative boutiques. Thrift stores. Bookstores. Interact with people with similar interests.
Get outdoors. Find activity groups. Go to a local park. Walk a nature trail.
3-5. Adopt healthy habits.
Be healthy in mind and body. Taking care of yourself also involves the basics of being healthy with your daily habits. Avoid habits that may make you feel worse about yourself. Love your body and do these things:
Follow the treatment plan developed by your doctor and mental health professional. Sticking to this plan is your best chance to get better.
Eat well. Drink lots of water. Avoid junk foods.
Limit alcohol and drugs. Avoid the temptation to smoke or drink. They may make you feel worse long-term.
Get a good night’s rest. Your body needs rest in order to heal. Create a bedtime routine that helps you to relax. Avoid using sleeping pills regularly.
Use breathing exercises to relax you. Meditate. Pray. Try muscle relaxation techniques.
Talk with a trusted friend or family member who makes you feel relaxed and happy.
Tips
Seek help as soon as possible if you are contemplating suicide. You are not alone, people love you, and things can get better. Talk with your doctor, school, or a mental health professional.
Warnings
Avoid using alcohol or drugs as a way to cope with your feelings. This may impair your judgment, and make it more difficult to heal and remember the positive things in life.
If you feel that alcohol or drugs are your primary way of coping, get help so that you can heal more effectively. Contact the SAMHSA National Helpline for support in your area: http://www.samhsa.gov/find-help/national-helpline
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Getting Professional Help\\n1-1. Call for help.\\nIf you are feeling depressed and don't feel life is worth living, contact a suicide prevention helpline. Talking with someone you don't know can sometimes ease the pain and isolation you're feeling. The hotlines will be able to direct you to services in your area if there is an immediate crisis.\\nFor immediate support that is available 24/7, contact the Suicide and Crisis Lifeline by calling or texting 988. Additionally, https://988lifeline.org/ has helpful resources.\\nFor international suicide hotlines, search your country listings here: http://www.suicide.org/international-suicide-hotlines.html\\nIf you or someone you know has recently attempted suicide and is currently in immediate danger, call 9-1-1 or the emergency number for the country you are residing in and request an officer trained in mental health.\\n1-2. See a mental health specialist.\\nSeeking help from a counselor, therapist, or healthcare professional in your community is key. Thoughts of suicide after a recent rejection may be tied to other mental health conditions such as depression and anxiety. Seeking professional help will likely lead to better outcomes.\\nProfessional counselors or therapists focus on healing and can help you find ways to cope more effectively.\\nAsk your primary care doctor for a referral to a highly qualified specialist, such as a psychologist, psychiatrist, or counselor.\\nSearch for a provider in your community. See if there are options for counseling through your school, an employee assistance program, or non-profit community centers.\\nMost health insurance plans cover mental health services in the same way that medical services are covered. See if your insurance plan has mental health providers in your community that are covered under your insurance.\\n1-3. Join a support group.\\nThere are lots of others who are going through the same feelings as you. Support groups can help you through a divorce, relationship issues, or grief and loss. Seek information about community groups in your area that may help you to heal. You may be able to connect with support groups in these ways:\\nCounseling centers that have support groups\\nChurch groups or other faith-based counseling support groups\\nOnline resources such as http://www.mentalhealthamerica.net or http://www.divorcecare.org\\n1-4. Consider group therapy.\\nGroup therapy is similar to a support group in that you join a group of people with similar experiences, but group therapy is led by a mental health professional instead of a volunteer. All members of the group gain support from each other while being guided and helped by the professional.\\nGroup therapy can give you perspective that one-on-one therapy may not. It will also give you a safe and confidential outlet for your feelings.\\nGroup therapy often costs money, but it may be covered under your health insurance.\\n1-5. Try medication.\\nYour doctor may be able to see if any medical conditions are playing a role in your suicidal thoughts. Talk with your healthcare provider about any suicidal thoughts you are having and what current medications you are taking.\\nYou may benefit from a combination of medication and therapy in order to effectively handle your symptoms. Some symptoms are more severe than others.\\nDiscuss with a healthcare provider and mental health specialist openly about what has been working and not working for you.\\nWhile your doctor may prescribe you medication themselves, you may also get a referral to a psychiatrist, who can give you more specialized help with medication.\\n2. Finding a Personal Support System\\n2-1. Talk with someone you trust.\\nThere are people that care about you. They will help to support you through this time. Trust that they may have advice about what you're feeling, and the rejection you've faced. You are not alone. Being with people that you care about will uplift your spirits.\\nYou may feel as though you want to be alone all of the time, but make an effort to interact and socialize with other people. While wanting to be alone is a natural response, you'll feel better in the long term if you keep socializing with other people.\\nDon't be afraid to let out your emotions in front of the people you trust. It's okay to cry and be sad.\\nIf you are feeling like hurting yourself, talk with them about if they have been depressed about a loss before or had thoughts of suicide before. See if your friend can stay with you until those thoughts of suicide subside.\\n2-2. Ask for help.\\nWe all have been sad, afraid, lonely, frustrated, and annoyed at one point or another. Difficult times happen, and it’s about what you do when they occur. Taking control of your life and your emotions often means being willing to ask for help.\\nAsking for help can mean a lot of different things. It’s not just about someone to talk with.\\nBe with others when you’re feeling down. Ask them to visit or if it’s okay to visit them.\\nAsk for time off or help with chores so you can focus on your own needs. Be with people you trust when you need some time off. See if others can help with chores while you focus on self-care.\\n2-3. Surround yourself with supportive people.\\nFinding a support system during tough times is key. If you have been disconnected with friends or family after this break-up or recent rejection, then find ways to reconnect with those other important people in your life.\\nHang out more with your good friends or family on the weekend.\\nTalk with close family members. Do things that you both enjoy.\\nAvoid unsupportive, judgmental, or toxic people during this time.\\nConsider finding new people to develop friendships with. Maybe someone who has been going through the same thing as you.\\n2-4. Practice self-love.\\nWhile a recent break-up or rejection may feel like the end of the world, give yourself some time to heal. It's okay to be sad, but know that you can and will find other things or people that can make you happy again. Your worth is not based on one relationship or one person.\\nLove yourself. You are worthwhile, and have many things to offer.\\nMake a list of all of your best qualities. Keep them positive. Do you make other people laugh? Do you have any special talents?\\nRemind yourself of how important you are to other people. If you are struggling with this, ask your friends and family for their input.\\n2-5. Create a safety plan.\\nSuicide eliminates hope. And there is hope. By creating a safety plan if you have suicidal thoughts, then you will be more in control of your feelings. Here is an example of a safety plan, from the first to last plans of action:\\nCreate or read through a list of positives about yourself. Address the positive things in your life that you have to live for.\\nUse various distractions to avoid suicidal thoughts.\\nGet a good night's sleep.\\nDelay any attempt for suicide. Wait 48 hours and continue with your safety plan.\\nHave at least three people to call when feeling depressed. Call a friend/family member you trust. Call another person that you trust. Call your therapist or healthcare provider. Call a National Suicide Prevention Helpline if still in crisis. The US number is 988 (you can also text this number).\\nGo to a place where you feel safe.\\nCall an ambulance or go to an Emergency Room.\\n3. Taking Care of Yourself\\n3-1. Separate yourself from your ex.\\nAvoid contact with your ex. While you may feel like you want to call, text, chat, email, or see the person you love again, this will not likely help you to heal. After rejection, learn to reduce your thoughts of your ex. Find healthy ways to redirect your thoughts, so that you are less likely to contact your ex. Consider these ways:\\nDelete their phone number, and block them from all of your social media profiles.\\nDo something for 30 minutes when the thought enters your head to contact your ex. Watch TV, go for a walk, do household chores, or anything that can hold your attention for 30 minutes.\\nCreate a list of reasons why it's better to move on and be without this person who rejected you. Brainstorm three things that will help you see the bigger picture about the relationship.\\nFind a “phone friend.” Talk with someone you trust who you can call, text, or chat with instead of your ex.\\nCreate a \\\"distraction\\\" box that helps you to remember good times before your ex. Fill this with things that are not associated with one person or group of people. This could be music, movies, funny pictures, or simple things.\\n3-2. Grieve rejection as a temporary loss.\\nEveryone has experienced loss from one time or another. Rejection or the end of a relationship is connected to feelings of grief and loss. You may be going through this \\\"grief process\\\" but that does not mean it will last forever. Understand that taking your life is permanent, and but these feelings of loss are temporary.\\nRejection or loss can feel like a rollercoaster of emotions. But this rollercoaster can end with you safely getting off the ride and moving on.\\nThe pain of loss can feel personal, but remember that you can get better and find new love. Remember that love starts with yourself.\\nLook back at your life, and consider other times when you were disappointed, held back, or unsuccessful. Consider how you have moved on since then and the successes that you have had despite those encounters. Realize that these feelings may eventually pass.\\n3-3. Focus on the future.\\nRather than dwelling on the past relationship, take control of what you can do to learn and heal from this experience. When you've been hurt, you may feel like hurting yourself in return. Remember that you can make it through this and heal your wounds.\\nDon't become fixated on the past and your relationship. It will take time to feel better and know that you can if you break from the past.\\nEach day is a new day to start fresh and to find new meaning in life. Take it one step at a time.\\nLearn how your past can act as a guide to find new roads, but the past does not define your future.\\n3-4. Find new interests.\\nThere are many positive things that you can enjoy, even without the person you care about. Explore new things and do the things you're most passionate about. Avoid isolating yourself. Share time with others by doing things like:\\nTake a class such as drawing, robotics, music, or martial arts. Find something that interests you. See what options are available in your community.\\nGo to the gym. Join a fitness class. Participate in an intramural sports team.\\nGo shopping. Find creative boutiques. Thrift stores. Bookstores. Interact with people with similar interests.\\nGet outdoors. Find activity groups. Go to a local park. Walk a nature trail.\\n3-5. Adopt healthy habits.\\nBe healthy in mind and body. Taking care of yourself also involves the basics of being healthy with your daily habits. Avoid habits that may make you feel worse about yourself. Love your body and do these things:\\nFollow the treatment plan developed by your doctor and mental health professional. Sticking to this plan is your best chance to get better.\\nEat well. Drink lots of water. Avoid junk foods.\\nLimit alcohol and drugs. Avoid the temptation to smoke or drink. They may make you feel worse long-term.\\nGet a good night’s rest. Your body needs rest in order to heal. Create a bedtime routine that helps you to relax. Avoid using sleeping pills regularly.\\nUse breathing exercises to relax you. Meditate. Pray. Try muscle relaxation techniques.\\nTalk with a trusted friend or family member who makes you feel relaxed and happy.\\nTips\\nSeek help as soon as possible if you are contemplating suicide. You are not alone, people love you, and things can get better. Talk with your doctor, school, or a mental health professional.\\nWarnings\\nAvoid using alcohol or drugs as a way to cope with your feelings. This may impair your judgment, and make it more difficult to heal and remember the positive things in life.\\nIf you feel that alcohol or drugs are your primary way of coping, get help so that you can heal more effectively. Contact the SAMHSA National Helpline for support in your area: http://www.samhsa.gov/find-help/national-helpline\\n\", \"简要回答\": \"Have you felt depressed and thought about suicide after a recent break-up or rejection from someone you love? These emotions can be tough to take when you're feeling alone and disconnected from what's worthwhile. Take a moment to recognize that your relationship with this person does not define your worth. Recognize that you can help yourself by taking control of your emotions and finding ways to heal. Get help immediately if you are currently having suicidal thoughts by contacting a suicide prevention hotline, such as the 988 Suicide and Crisis Lifeline if you're in the United States, which can be reached by calling or texting 988, or the suicide prevention hotline for your country.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Getting Professional Help\", \"步骤\": [{\"编号\": 1, \"标题\": \"Call for help.\", \"描述\": \"If you are feeling depressed and don't feel life is worth living, contact a suicide prevention helpline. Talking with someone you don't know can sometimes ease the pain and isolation you're feeling. The hotlines will be able to direct you to services in your area if there is an immediate crisis.\\nFor immediate support that is available 24/7, contact the Suicide and Crisis Lifeline by calling or texting 988. Additionally, https://988lifeline.org/ has helpful resources.\\nFor international suicide hotlines, search your country listings here: http://www.suicide.org/international-suicide-hotlines.html\\nIf you or someone you know has recently attempted suicide and is currently in immediate danger, call 9-1-1 or the emergency number for the country you are residing in and request an officer trained in mental health.\"}, {\"编号\": 2, \"标题\": \"See a mental health specialist.\", \"描述\": \"Seeking help from a counselor, therapist, or healthcare professional in your community is key. Thoughts of suicide after a recent rejection may be tied to other mental health conditions such as depression and anxiety. Seeking professional help will likely lead to better outcomes.\\nProfessional counselors or therapists focus on healing and can help you find ways to cope more effectively.\\nAsk your primary care doctor for a referral to a highly qualified specialist, such as a psychologist, psychiatrist, or counselor.\\nSearch for a provider in your community. See if there are options for counseling through your school, an employee assistance program, or non-profit community centers.\\nMost health insurance plans cover mental health services in the same way that medical services are covered. See if your insurance plan has mental health providers in your community that are covered under your insurance.\"}, {\"编号\": 3, \"标题\": \"Join a support group.\", \"描述\": \"There are lots of others who are going through the same feelings as you. Support groups can help you through a divorce, relationship issues, or grief and loss. Seek information about community groups in your area that may help you to heal. You may be able to connect with support groups in these ways:\\nCounseling centers that have support groups\\nChurch groups or other faith-based counseling support groups\\nOnline resources such as http://www.mentalhealthamerica.net or http://www.divorcecare.org\"}, {\"编号\": 4, \"标题\": \"Consider group therapy.\", \"描述\": \"Group therapy is similar to a support group in that you join a group of people with similar experiences, but group therapy is led by a mental health professional instead of a volunteer. All members of the group gain support from each other while being guided and helped by the professional.\\nGroup therapy can give you perspective that one-on-one therapy may not. It will also give you a safe and confidential outlet for your feelings.\\nGroup therapy often costs money, but it may be covered under your health insurance.\"}, {\"编号\": 5, \"标题\": \"Try medication.\", \"描述\": \"Your doctor may be able to see if any medical conditions are playing a role in your suicidal thoughts. Talk with your healthcare provider about any suicidal thoughts you are having and what current medications you are taking.\\nYou may benefit from a combination of medication and therapy in order to effectively handle your symptoms. Some symptoms are more severe than others.\\nDiscuss with a healthcare provider and mental health specialist openly about what has been working and not working for you.\\nWhile your doctor may prescribe you medication themselves, you may also get a referral to a psychiatrist, who can give you more specialized help with medication.\"}]}, {\"编号\": 2, \"标题\": \"Finding a Personal Support System\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk with someone you trust.\", \"描述\": \"There are people that care about you. They will help to support you through this time. Trust that they may have advice about what you're feeling, and the rejection you've faced. You are not alone. Being with people that you care about will uplift your spirits.\\nYou may feel as though you want to be alone all of the time, but make an effort to interact and socialize with other people. While wanting to be alone is a natural response, you'll feel better in the long term if you keep socializing with other people.\\nDon't be afraid to let out your emotions in front of the people you trust. It's okay to cry and be sad.\\nIf you are feeling like hurting yourself, talk with them about if they have been depressed about a loss before or had thoughts of suicide before. See if your friend can stay with you until those thoughts of suicide subside.\"}, {\"编号\": 2, \"标题\": \"Ask for help.\", \"描述\": \"We all have been sad, afraid, lonely, frustrated, and annoyed at one point or another. Difficult times happen, and it’s about what you do when they occur. Taking control of your life and your emotions often means being willing to ask for help.\\nAsking for help can mean a lot of different things. It’s not just about someone to talk with.\\nBe with others when you’re feeling down. Ask them to visit or if it’s okay to visit them.\\nAsk for time off or help with chores so you can focus on your own needs. Be with people you trust when you need some time off. See if others can help with chores while you focus on self-care.\"}, {\"编号\": 3, \"标题\": \"Surround yourself with supportive people.\", \"描述\": \"Finding a support system during tough times is key. If you have been disconnected with friends or family after this break-up or recent rejection, then find ways to reconnect with those other important people in your life.\\nHang out more with your good friends or family on the weekend.\\nTalk with close family members. Do things that you both enjoy.\\nAvoid unsupportive, judgmental, or toxic people during this time.\\nConsider finding new people to develop friendships with. Maybe someone who has been going through the same thing as you.\"}, {\"编号\": 4, \"标题\": \"Practice self-love.\", \"描述\": \"While a recent break-up or rejection may feel like the end of the world, give yourself some time to heal. It's okay to be sad, but know that you can and will find other things or people that can make you happy again. Your worth is not based on one relationship or one person.\\nLove yourself. You are worthwhile, and have many things to offer.\\nMake a list of all of your best qualities. Keep them positive. Do you make other people laugh? Do you have any special talents?\\nRemind yourself of how important you are to other people. If you are struggling with this, ask your friends and family for their input.\"}, {\"编号\": 5, \"标题\": \"Create a safety plan.\", \"描述\": \"Suicide eliminates hope. And there is hope. By creating a safety plan if you have suicidal thoughts, then you will be more in control of your feelings. Here is an example of a safety plan, from the first to last plans of action:\\nCreate or read through a list of positives about yourself. Address the positive things in your life that you have to live for.\\nUse various distractions to avoid suicidal thoughts.\\nGet a good night's sleep.\\nDelay any attempt for suicide. Wait 48 hours and continue with your safety plan.\\nHave at least three people to call when feeling depressed. Call a friend/family member you trust. Call another person that you trust. Call your therapist or healthcare provider. Call a National Suicide Prevention Helpline if still in crisis. The US number is 988 (you can also text this number).\\nGo to a place where you feel safe.\\nCall an ambulance or go to an Emergency Room.\"}]}, {\"编号\": 3, \"标题\": \"Taking Care of Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Separate yourself from your ex.\", \"描述\": \"Avoid contact with your ex. While you may feel like you want to call, text, chat, email, or see the person you love again, this will not likely help you to heal. After rejection, learn to reduce your thoughts of your ex. Find healthy ways to redirect your thoughts, so that you are less likely to contact your ex. Consider these ways:\\nDelete their phone number, and block them from all of your social media profiles.\\nDo something for 30 minutes when the thought enters your head to contact your ex. Watch TV, go for a walk, do household chores, or anything that can hold your attention for 30 minutes.\\nCreate a list of reasons why it's better to move on and be without this person who rejected you. Brainstorm three things that will help you see the bigger picture about the relationship.\\nFind a “phone friend.” Talk with someone you trust who you can call, text, or chat with instead of your ex.\\nCreate a \\\"distraction\\\" box that helps you to remember good times before your ex. Fill this with things that are not associated with one person or group of people. This could be music, movies, funny pictures, or simple things.\"}, {\"编号\": 2, \"标题\": \"Grieve rejection as a temporary loss.\", \"描述\": \"Everyone has experienced loss from one time or another. Rejection or the end of a relationship is connected to feelings of grief and loss. You may be going through this \\\"grief process\\\" but that does not mean it will last forever. Understand that taking your life is permanent, and but these feelings of loss are temporary.\\nRejection or loss can feel like a rollercoaster of emotions. But this rollercoaster can end with you safely getting off the ride and moving on.\\nThe pain of loss can feel personal, but remember that you can get better and find new love. Remember that love starts with yourself.\\nLook back at your life, and consider other times when you were disappointed, held back, or unsuccessful. Consider how you have moved on since then and the successes that you have had despite those encounters. Realize that these feelings may eventually pass.\"}, {\"编号\": 3, \"标题\": \"Focus on the future.\", \"描述\": \"Rather than dwelling on the past relationship, take control of what you can do to learn and heal from this experience. When you've been hurt, you may feel like hurting yourself in return. Remember that you can make it through this and heal your wounds.\\nDon't become fixated on the past and your relationship. It will take time to feel better and know that you can if you break from the past.\\nEach day is a new day to start fresh and to find new meaning in life. Take it one step at a time.\\nLearn how your past can act as a guide to find new roads, but the past does not define your future.\"}, {\"编号\": 4, \"标题\": \"Find new interests.\", \"描述\": \"There are many positive things that you can enjoy, even without the person you care about. Explore new things and do the things you're most passionate about. Avoid isolating yourself. Share time with others by doing things like:\\nTake a class such as drawing, robotics, music, or martial arts. Find something that interests you. See what options are available in your community.\\nGo to the gym. Join a fitness class. Participate in an intramural sports team.\\nGo shopping. Find creative boutiques. Thrift stores. Bookstores. Interact with people with similar interests.\\nGet outdoors. Find activity groups. Go to a local park. Walk a nature trail.\"}, {\"编号\": 5, \"标题\": \"Adopt healthy habits.\", \"描述\": \"Be healthy in mind and body. Taking care of yourself also involves the basics of being healthy with your daily habits. Avoid habits that may make you feel worse about yourself. Love your body and do these things:\\nFollow the treatment plan developed by your doctor and mental health professional. Sticking to this plan is your best chance to get better.\\nEat well. Drink lots of water. Avoid junk foods.\\nLimit alcohol and drugs. Avoid the temptation to smoke or drink. They may make you feel worse long-term.\\nGet a good night’s rest. Your body needs rest in order to heal. Create a bedtime routine that helps you to relax. Avoid using sleeping pills regularly.\\nUse breathing exercises to relax you. Meditate. Pray. Try muscle relaxation techniques.\\nTalk with a trusted friend or family member who makes you feel relaxed and happy.\"}], \"小提示\": [\"Seek help as soon as possible if you are contemplating suicide. You are not alone, people love you, and things can get better. Talk with your doctor, school, or a mental health professional.\\n\"], \"注意事项\": [\"Avoid using alcohol or drugs as a way to cope with your feelings. This may impair your judgment, and make it more difficult to heal and remember the positive things in life.\\n\", \"If you feel that alcohol or drugs are your primary way of coping, get help so that you can heal more effectively. Contact the SAMHSA National Helpline for support in your area: http://www.samhsa.gov/find-help/national-helpline\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,967 | How to Avoid Common Glass Tile Installation Mistakes | 1. Steps
1-1. Ensure color consistency behind glass tile.
Since glass can be the sole material in an installation, it is essential to choose a bonding mortar that meets its unique demands. In most cases, the color of the thin-set mortar was not an issue when installing opaque ceramic tile. But with clear and translucent glass, the mortar appears through the tile: if the color varies in the mortar, it will in the glass tile too.
To eliminate variations across a glass tile installation, choose a glass tile mortar with a bright white shade that is controlled to a consistent standard color. The color consistency will ensure a uniform appearance on the face of the glass tile, even in large installations that require multiple batches of mortar. As an added bonus, the bright white shade of the mortar can enhance the color of the clear or translucent glass tile.
1-2. Eliminate mortar voids.
A typical ceramic tile installation involves spreading a thin-set mortar on the surface with a notched trowel, then pressing the ceramic tile into the mortar to collapse the ridges and improve contact between the tile and mortar. Unfortunately, this practice can leave many voids in the mortar behind the tile. While this would not be a concern with opaque ceramic tile, the randomly distributed air pockets or voids may be visible through clear or translucent glass.
The mortar should still be spread with a notched trowel onto the substrate, but it should also be spread (back-buttered) in an even, thin film onto the back of the glass tile. Now, when the two mortared surfaces are pressed together, the back of the tile is already covered, so any remaining voids from the mortar ridges are hidden and do not show through the glass tile. Keep in mind that standard thin-set mortars can shrink and pull away from the tile, causing voids and air bubbles during the curing process, so make sure that the mortar resists shrinkage too.
1-3. Create a strong bond.
Since the surface of glass is very smooth, it's important that the setting materials have a strong bond. Materials with a high polymer content have a high bond strength, ensuring that the glass maintains its spot in the installation.
Another installation concern is the glass-making method: small, boutique glass tile makers may not manufacture their products to meet industry standards due to surface treatments or tile backings. Metallic and painted backings will not bond well to cement-based mortars and may come loose. Similarly, mesh backing can trap water beneath the tile, weakening the bond or creating mold. Make sure to create a mock-up to test the tile installation materials before proceeding with the full-scale project.
1-4. Protect glass tile installations from temperature variance.
Glass tile installations occasionally fail as a result of exposure to sunlight or other forms of heat. Glass tile and cement setting materials expand and absorb heat at different rates, which can lead to cracks in the finished surface. Once again, the polymers in the mortar will help to absorb some movement, but silicone caulk should also be used to create movement joints that can handle the flexing tiles.
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Ensure color consistency behind glass tile.\\nSince glass can be the sole material in an installation, it is essential to choose a bonding mortar that meets its unique demands. In most cases, the color of the thin-set mortar was not an issue when installing opaque ceramic tile. But with clear and translucent glass, the mortar appears through the tile: if the color varies in the mortar, it will in the glass tile too.\\nTo eliminate variations across a glass tile installation, choose a glass tile mortar with a bright white shade that is controlled to a consistent standard color. The color consistency will ensure a uniform appearance on the face of the glass tile, even in large installations that require multiple batches of mortar. As an added bonus, the bright white shade of the mortar can enhance the color of the clear or translucent glass tile.\\n1-2. Eliminate mortar voids.\\nA typical ceramic tile installation involves spreading a thin-set mortar on the surface with a notched trowel, then pressing the ceramic tile into the mortar to collapse the ridges and improve contact between the tile and mortar. Unfortunately, this practice can leave many voids in the mortar behind the tile. While this would not be a concern with opaque ceramic tile, the randomly distributed air pockets or voids may be visible through clear or translucent glass.\\nThe mortar should still be spread with a notched trowel onto the substrate, but it should also be spread (back-buttered) in an even, thin film onto the back of the glass tile. Now, when the two mortared surfaces are pressed together, the back of the tile is already covered, so any remaining voids from the mortar ridges are hidden and do not show through the glass tile. Keep in mind that standard thin-set mortars can shrink and pull away from the tile, causing voids and air bubbles during the curing process, so make sure that the mortar resists shrinkage too.\\n1-3. Create a strong bond.\\nSince the surface of glass is very smooth, it's important that the setting materials have a strong bond. Materials with a high polymer content have a high bond strength, ensuring that the glass maintains its spot in the installation.\\nAnother installation concern is the glass-making method: small, boutique glass tile makers may not manufacture their products to meet industry standards due to surface treatments or tile backings. Metallic and painted backings will not bond well to cement-based mortars and may come loose. Similarly, mesh backing can trap water beneath the tile, weakening the bond or creating mold. Make sure to create a mock-up to test the tile installation materials before proceeding with the full-scale project.\\n1-4. Protect glass tile installations from temperature variance.\\nGlass tile installations occasionally fail as a result of exposure to sunlight or other forms of heat. Glass tile and cement setting materials expand and absorb heat at different rates, which can lead to cracks in the finished surface. Once again, the polymers in the mortar will help to absorb some movement, but silicone caulk should also be used to create movement joints that can handle the flexing tiles.\\n\", \"简要回答\": \"Homeowners and interior design professional who want a fashion-forward, fresh look select glass tile accents more frequently than ever. Glass tile harmonizes with either traditional, transitional or contemporary architecture, adding a splash of style. For years, glass tile was only used for accent and trim pieces, with ceramic tile filling the field; there was not much thought given to the installation materials, which were generally the same as those used for the ceramic tile. Modern design trends continue to push the envelope with glass tile, moving beyond the traditional accent pieces - glass tile is now being used as field tile with sizes 12\\\" x 12\\\" or larger, and with these new tiles come new challenges.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ensure color consistency behind glass tile.\", \"描述\": \"Since glass can be the sole material in an installation, it is essential to choose a bonding mortar that meets its unique demands. In most cases, the color of the thin-set mortar was not an issue when installing opaque ceramic tile. But with clear and translucent glass, the mortar appears through the tile: if the color varies in the mortar, it will in the glass tile too.\\nTo eliminate variations across a glass tile installation, choose a glass tile mortar with a bright white shade that is controlled to a consistent standard color. The color consistency will ensure a uniform appearance on the face of the glass tile, even in large installations that require multiple batches of mortar. As an added bonus, the bright white shade of the mortar can enhance the color of the clear or translucent glass tile.\"}, {\"编号\": 2, \"标题\": \"Eliminate mortar voids.\", \"描述\": \"A typical ceramic tile installation involves spreading a thin-set mortar on the surface with a notched trowel, then pressing the ceramic tile into the mortar to collapse the ridges and improve contact between the tile and mortar. Unfortunately, this practice can leave many voids in the mortar behind the tile. While this would not be a concern with opaque ceramic tile, the randomly distributed air pockets or voids may be visible through clear or translucent glass.\\nThe mortar should still be spread with a notched trowel onto the substrate, but it should also be spread (back-buttered) in an even, thin film onto the back of the glass tile. Now, when the two mortared surfaces are pressed together, the back of the tile is already covered, so any remaining voids from the mortar ridges are hidden and do not show through the glass tile. Keep in mind that standard thin-set mortars can shrink and pull away from the tile, causing voids and air bubbles during the curing process, so make sure that the mortar resists shrinkage too.\"}, {\"编号\": 3, \"标题\": \"Create a strong bond.\", \"描述\": \"Since the surface of glass is very smooth, it's important that the setting materials have a strong bond. Materials with a high polymer content have a high bond strength, ensuring that the glass maintains its spot in the installation.\\nAnother installation concern is the glass-making method: small, boutique glass tile makers may not manufacture their products to meet industry standards due to surface treatments or tile backings. Metallic and painted backings will not bond well to cement-based mortars and may come loose. Similarly, mesh backing can trap water beneath the tile, weakening the bond or creating mold. Make sure to create a mock-up to test the tile installation materials before proceeding with the full-scale project.\"}, {\"编号\": 4, \"标题\": \"Protect glass tile installations from temperature variance.\", \"描述\": \"Glass tile installations occasionally fail as a result of exposure to sunlight or other forms of heat. Glass tile and cement setting materials expand and absorb heat at different rates, which can lead to cracks in the finished surface. Once again, the polymers in the mortar will help to absorb some movement, but silicone caulk should also be used to create movement joints that can handle the flexing tiles.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,968 | How to Avoid Common Hair Dye Mistakes | 1. Avoiding Dye Application Mistakes
1-1. Dye your hair to achieve a darker shade, not a lighter one.
While you can subtly lighten your hair by one or two shades with dye at home, generally a darker shade will take better to your hair. Going lighter is also a more challenging and complicated process than going darker. Avoid trying to make a drastic change by sticking to a color that is just one or two shades away from your natural hair.
If you try to change your color dramatically, you might be tempted to dye your eyebrows to match. This is something you should never do, as it is unsafe to use dye so close to your eyes.
Try mixing two hair colors that are one shade away from each other, or variants on the same shade, in order to create a more natural color change from your current shade.
1-2. Go to a salon if you want to go lighter.
If you do want a much lighter shade than your own, it’s best to let a professional do it. You can bleach hair on your own, but it’s much easier to get consistent results from a professional. You shouldn’t try to go too dark, either. A good rule of thumb for a darker shade is one that is no darker than your eyebrows.
1-3. Use a toner or gloss to correct brassy highlights.
If you’re trying to get your own highlights, they might turn out an unintentionally brassy orange. Try adding a toner in an ash shade after the dye. You can also add a gloss to your hair to revive fading highlights.
1-4. Avoid washing your hair before dyeing.
Don’t shampoo your hair the same day you dye it. Leave some natural oil in your hair to protect your scalp and help the dye take to your hair better.
If you need to clean your hair between shampooing and dyeing, just use some conditioner and rinse with water so you don’t strip away the protective oils. Your hair should be free of product buildup or dirt, otherwise color can become uneven.
1-5. Perform a strand test first.
Test what your hair will look like once dyed by applying the dye to just one strand first. The strand test can also help you determine how long you will need to leave the dye in to achieve the results you want. Let it dry completely to check the color and adjust the shade if needed.
Choose a strand of hair in an inconspicuous place so that it won’t be seen, or even cut a small strand away to dye it.
A strand test will also help you check for any allergic reactions you may have to the dye ingredients. You should also perform a patch test by placing a small dot of the dye on your inner elbow and waiting 48 hours to observe if there is any redness, itching, or discomfort.
1-6. Apply dye to the middle of the hair first.
Try applying hair dye to the middle portion of each strand of hair before you do all the roots and ends. Dye usually processes faster at the roots due to the heat from your scalp, and can appear stronger at the ends if they are dry or damaged. This can cause your roots or ends to look brighter or appear to be a different color from the rest of your hair.
If you have leftover color in your hair from a previous dye, apply dye first to the roots and down to where the leftover color begins in your hair.
Applying dye to one section of each strand first before going back through to do the rest gives that section a little more time with the dye on, which could compensate for any differences in color processing.
1-7. Avoid staining your scalp with dye.
Apply dye at your roots as close to the scalp as possible without rubbing it into the scalp, which can stain the skin and expose it to the harsh chemicals in the dye.
Try to lift up each strand of hair you are applying dye to so that the hair is away from your head.
Protect your hairline by dabbing on a small amount of baby oil, olive oil, or petroleum jelly to the edge of your face and neck where your hairline ends so that the dye won’t stick there.
1-8. Stick to the instructed time.
Follow the instructions that came with your dye as to how long to leave the color in your hair before rinsing it out. You can end up with no difference in your hair if it’s not left in long enough, or color that is way too strong and even damaging if you leave it in for too long.
If you’ve done a strand test, or more than one, and determined that the color looks best if left in for slightly less or more time, you can follow that timing for your full dye. Just make sure to rinse it out if you start feeling burning or itching.
Covering gray hair can require extra time. Consider purchasing a dye that’s specially meant for gray coverage, and follow any dye instructions about covering grays carefully.
1-9. Rinse out according to instructions.
Follow your specific dye instructions on how to rinse out the dye from your hair after the allotted time. Generally, you should rinse with warm or cool water until the water runs clear.
Don’t skip the step in many dye instructions that says to add a small amount of water and work the dye in your hair into a lather before rinsing. This can help distribute the color and make the dye easier to wash out.
Make sure all dye is gone from your hair and face after the rinse, and use an old towel just in case it gets stained with dye residue.
Moisturize your hair with your own rich conditioner or the small bottle that some dye kits come with.
2. Avoiding Dye Messes
2-1. Cover your workspace.
Lay down old towels, rags, newspaper, or drop cloths over the floor and surfaces on which you’ll be standing or sitting, laying down materials, or rinsing off.
The bathroom is a good spot to avoid dye messes because you have close access to a sink and a shower for the rinsing process. However, you should make sure you get good ventilation in your bathroom to avoid the chemical fumes.
Remember that you will have time to wait while the dye sits on your hair to process. Protect your hair and any other surfaces where you go during this time from coming in contact with one another.
2-2. Wear gloves.
Always wear the plastic gloves provided to you in your dye kit, or purchase disposable gloves from the store, to protect your hands from the dye.
Wear gloves throughout the duration of your dyeing process, from mixing the dye to applying it. You can even keep the gloves on to rinse your hair out until the water runs clear.
Even if you have the gloves included with your dye, it’s a good idea to have other disposable ones nearby, in case the first pair breaks or it’s hard to apply the dye in the typically too-big, generic size that comes in your kit.
2-3. Protect your skin and clothes.
Wear clothes you don’t mind getting ruined and cover your shoulders with a rag towel for extra protection. Dab petroleum jelly or oil around your hairline, ears, and neck to make it easy to wipe away dye from those areas later.
If you do get dye on your neck and ears, try using clarifying shampoo and a wet towel to dab away the stains after you rinse out the dye from your hair.
You can also try baby oil, olive oil, or a gentle dish soap or laundry detergent to remove stains from skin.
2-4. Spray dye spots with bleach.
If your hair dye gets on the sink or counter or another surface nearby, spray the spot with bleach and let it sit for 10 to 15 minutes before wiping it away.
If the dye got on clothes or other fabrics, you may be able to spot-treat it with bleach also, but these stains are very difficult to remove.
3. Removing Too-Dark Hair Color
3-1. Use clarifying shampoo.
If your hair color ended up too dark after dyeing it, wash it immediately with a clarifying shampoo or one meant for dandruff control. Repeat washes frequently to start seeing less color.
Make sure you use a good, rich conditioner after every wash with a clarifying or dandruff shampoo, as these can be drying and strip good oils from your scalp and hair.
You can also wash a second time with a high-quality moisturizing shampoo after rinsing out the clarifying shampoo.
3-2. Use a color reducer product.
Purchase a color reducer from many of the same brands that carry hair dye to help get rid of some of your dye color.
Note that there may be some difference between a color remover and a color reducer. A remover may contain bleaches that are harsher on your hair and could affect your natural color, not just the dye color. Reducers are more gentle at helping strip just the dye, so these should be favored.
Be sure to follow the directions that come with the product carefully just as you would with hair dye instructions.
3-3. Add a little detergent or dish soap.
Add a small amount of mild dish soap or laundry detergent to regular shampoo to help strip color out.
Note that this method is very drying, and you should condition hair well to help replace oils lost.
3-4. Use vitamin C.
Crush up effervescent or chewable vitamin C tablets and add the powder to your normal shampoo. Work this through all of your hair, cover it, and leave it on for 20-60 minutes to help lighten the color.
Note that vitamin C can be too harsh or irritating on some scalps, so you should remove it right away if it’s bothering you.
3-5. Mix baking soda and lemon juice.
Try a natural treatment of fresh lemon juice and baking soda to pull some color out. Mix equal amounts of each together and let it sit in your hair for just a few minutes before rinsing it out.
Be careful not to leave this treatment in too long, as it is very drying and potentially damaging if left in.
Use this treatment to remove dye stains from skin, too.
3-6. Do a hot oil treatment.
Apply hot oil to your hair and cover it for an hour to help pull out dye color.
Use this treatment if you don’t want to dry out your hair, or have already dried it out using other removal methods and want to regain some moisture. This method will actually nourish hair in the process.
3-7. Go to a salon rather than keep re-treating.
If your color is not coming out or looking how you want it too, try another shade in a few days or weeks. However, avoid re-treating your hair multiple times with home dye if you’re not getting it right. See a professional to fix it correctly.
The more you dye your hair, the more damage you do to it and the harder it is for a professional to fix it. Save the money you’d spend on multiple hair dye kits and go to the salon instead.
Getting your hair professionally color-corrected after a botched dye job can be expensive. You may ultimately save money by going to a salon from the start instead of trying to dye your hair at home.
Ask a colorist to do a very mild lightening bath on your hair, which uses a small amount of bleach and water, and careful monitoring. This is much gentler and less expensive than other extensive color removal processes.
Warnings
Removing hair color with the processes above does not work for too-light hair color. For this, you should consult a colorist at a salon, or wait a couple weeks to try a darker shade.
Never dye your eyebrows with a home kit of hair dye. Getting the chemicals in the dye into your eye can seriously injure or blind you.
Don’t dye your hair too often, as this will almost certainly damage your hair. You can compromise the health of your hair and your future ability to dye it when you dye too much and too often.
| {
"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Avoiding Dye Application Mistakes\\n1-1. Dye your hair to achieve a darker shade, not a lighter one.\\nWhile you can subtly lighten your hair by one or two shades with dye at home, generally a darker shade will take better to your hair. Going lighter is also a more challenging and complicated process than going darker. Avoid trying to make a drastic change by sticking to a color that is just one or two shades away from your natural hair.\\nIf you try to change your color dramatically, you might be tempted to dye your eyebrows to match. This is something you should never do, as it is unsafe to use dye so close to your eyes.\\nTry mixing two hair colors that are one shade away from each other, or variants on the same shade, in order to create a more natural color change from your current shade.\\n1-2. Go to a salon if you want to go lighter.\\nIf you do want a much lighter shade than your own, it’s best to let a professional do it. You can bleach hair on your own, but it’s much easier to get consistent results from a professional. You shouldn’t try to go too dark, either. A good rule of thumb for a darker shade is one that is no darker than your eyebrows.\\n1-3. Use a toner or gloss to correct brassy highlights.\\nIf you’re trying to get your own highlights, they might turn out an unintentionally brassy orange. Try adding a toner in an ash shade after the dye. You can also add a gloss to your hair to revive fading highlights.\\n1-4. Avoid washing your hair before dyeing.\\nDon’t shampoo your hair the same day you dye it. Leave some natural oil in your hair to protect your scalp and help the dye take to your hair better.\\nIf you need to clean your hair between shampooing and dyeing, just use some conditioner and rinse with water so you don’t strip away the protective oils. Your hair should be free of product buildup or dirt, otherwise color can become uneven.\\n1-5. Perform a strand test first.\\nTest what your hair will look like once dyed by applying the dye to just one strand first. The strand test can also help you determine how long you will need to leave the dye in to achieve the results you want. Let it dry completely to check the color and adjust the shade if needed.\\nChoose a strand of hair in an inconspicuous place so that it won’t be seen, or even cut a small strand away to dye it.\\nA strand test will also help you check for any allergic reactions you may have to the dye ingredients. You should also perform a patch test by placing a small dot of the dye on your inner elbow and waiting 48 hours to observe if there is any redness, itching, or discomfort.\\n1-6. Apply dye to the middle of the hair first.\\nTry applying hair dye to the middle portion of each strand of hair before you do all the roots and ends. Dye usually processes faster at the roots due to the heat from your scalp, and can appear stronger at the ends if they are dry or damaged. This can cause your roots or ends to look brighter or appear to be a different color from the rest of your hair.\\nIf you have leftover color in your hair from a previous dye, apply dye first to the roots and down to where the leftover color begins in your hair.\\nApplying dye to one section of each strand first before going back through to do the rest gives that section a little more time with the dye on, which could compensate for any differences in color processing.\\n1-7. Avoid staining your scalp with dye.\\nApply dye at your roots as close to the scalp as possible without rubbing it into the scalp, which can stain the skin and expose it to the harsh chemicals in the dye.\\nTry to lift up each strand of hair you are applying dye to so that the hair is away from your head.\\nProtect your hairline by dabbing on a small amount of baby oil, olive oil, or petroleum jelly to the edge of your face and neck where your hairline ends so that the dye won’t stick there.\\n1-8. Stick to the instructed time.\\nFollow the instructions that came with your dye as to how long to leave the color in your hair before rinsing it out. You can end up with no difference in your hair if it’s not left in long enough, or color that is way too strong and even damaging if you leave it in for too long.\\nIf you’ve done a strand test, or more than one, and determined that the color looks best if left in for slightly less or more time, you can follow that timing for your full dye. Just make sure to rinse it out if you start feeling burning or itching.\\nCovering gray hair can require extra time. Consider purchasing a dye that’s specially meant for gray coverage, and follow any dye instructions about covering grays carefully.\\n1-9. Rinse out according to instructions.\\nFollow your specific dye instructions on how to rinse out the dye from your hair after the allotted time. Generally, you should rinse with warm or cool water until the water runs clear.\\nDon’t skip the step in many dye instructions that says to add a small amount of water and work the dye in your hair into a lather before rinsing. This can help distribute the color and make the dye easier to wash out.\\nMake sure all dye is gone from your hair and face after the rinse, and use an old towel just in case it gets stained with dye residue.\\nMoisturize your hair with your own rich conditioner or the small bottle that some dye kits come with.\\n2. Avoiding Dye Messes\\n2-1. Cover your workspace.\\nLay down old towels, rags, newspaper, or drop cloths over the floor and surfaces on which you’ll be standing or sitting, laying down materials, or rinsing off.\\nThe bathroom is a good spot to avoid dye messes because you have close access to a sink and a shower for the rinsing process. However, you should make sure you get good ventilation in your bathroom to avoid the chemical fumes.\\nRemember that you will have time to wait while the dye sits on your hair to process. Protect your hair and any other surfaces where you go during this time from coming in contact with one another.\\n2-2. Wear gloves.\\nAlways wear the plastic gloves provided to you in your dye kit, or purchase disposable gloves from the store, to protect your hands from the dye.\\nWear gloves throughout the duration of your dyeing process, from mixing the dye to applying it. You can even keep the gloves on to rinse your hair out until the water runs clear.\\nEven if you have the gloves included with your dye, it’s a good idea to have other disposable ones nearby, in case the first pair breaks or it’s hard to apply the dye in the typically too-big, generic size that comes in your kit.\\n2-3. Protect your skin and clothes.\\nWear clothes you don’t mind getting ruined and cover your shoulders with a rag towel for extra protection. Dab petroleum jelly or oil around your hairline, ears, and neck to make it easy to wipe away dye from those areas later.\\nIf you do get dye on your neck and ears, try using clarifying shampoo and a wet towel to dab away the stains after you rinse out the dye from your hair.\\nYou can also try baby oil, olive oil, or a gentle dish soap or laundry detergent to remove stains from skin.\\n2-4. Spray dye spots with bleach.\\nIf your hair dye gets on the sink or counter or another surface nearby, spray the spot with bleach and let it sit for 10 to 15 minutes before wiping it away.\\nIf the dye got on clothes or other fabrics, you may be able to spot-treat it with bleach also, but these stains are very difficult to remove.\\n3. Removing Too-Dark Hair Color\\n3-1. Use clarifying shampoo.\\nIf your hair color ended up too dark after dyeing it, wash it immediately with a clarifying shampoo or one meant for dandruff control. Repeat washes frequently to start seeing less color.\\nMake sure you use a good, rich conditioner after every wash with a clarifying or dandruff shampoo, as these can be drying and strip good oils from your scalp and hair.\\nYou can also wash a second time with a high-quality moisturizing shampoo after rinsing out the clarifying shampoo.\\n3-2. Use a color reducer product.\\nPurchase a color reducer from many of the same brands that carry hair dye to help get rid of some of your dye color.\\nNote that there may be some difference between a color remover and a color reducer. A remover may contain bleaches that are harsher on your hair and could affect your natural color, not just the dye color. Reducers are more gentle at helping strip just the dye, so these should be favored.\\nBe sure to follow the directions that come with the product carefully just as you would with hair dye instructions.\\n3-3. Add a little detergent or dish soap.\\nAdd a small amount of mild dish soap or laundry detergent to regular shampoo to help strip color out.\\nNote that this method is very drying, and you should condition hair well to help replace oils lost.\\n3-4. Use vitamin C.\\nCrush up effervescent or chewable vitamin C tablets and add the powder to your normal shampoo. Work this through all of your hair, cover it, and leave it on for 20-60 minutes to help lighten the color.\\nNote that vitamin C can be too harsh or irritating on some scalps, so you should remove it right away if it’s bothering you.\\n3-5. Mix baking soda and lemon juice.\\nTry a natural treatment of fresh lemon juice and baking soda to pull some color out. Mix equal amounts of each together and let it sit in your hair for just a few minutes before rinsing it out.\\nBe careful not to leave this treatment in too long, as it is very drying and potentially damaging if left in.\\nUse this treatment to remove dye stains from skin, too.\\n3-6. Do a hot oil treatment.\\nApply hot oil to your hair and cover it for an hour to help pull out dye color.\\nUse this treatment if you don’t want to dry out your hair, or have already dried it out using other removal methods and want to regain some moisture. This method will actually nourish hair in the process.\\n3-7. Go to a salon rather than keep re-treating.\\nIf your color is not coming out or looking how you want it too, try another shade in a few days or weeks. However, avoid re-treating your hair multiple times with home dye if you’re not getting it right. See a professional to fix it correctly.\\nThe more you dye your hair, the more damage you do to it and the harder it is for a professional to fix it. Save the money you’d spend on multiple hair dye kits and go to the salon instead.\\nGetting your hair professionally color-corrected after a botched dye job can be expensive. You may ultimately save money by going to a salon from the start instead of trying to dye your hair at home.\\nAsk a colorist to do a very mild lightening bath on your hair, which uses a small amount of bleach and water, and careful monitoring. This is much gentler and less expensive than other extensive color removal processes.\\nWarnings\\nRemoving hair color with the processes above does not work for too-light hair color. For this, you should consult a colorist at a salon, or wait a couple weeks to try a darker shade.\\nNever dye your eyebrows with a home kit of hair dye. Getting the chemicals in the dye into your eye can seriously injure or blind you.\\nDon’t dye your hair too often, as this will almost certainly damage your hair. You can compromise the health of your hair and your future ability to dye it when you dye too much and too often.\\n\", \"简要回答\": \"Dyeing your hair at home from a dyeing kit is easy, inexpensive, and even fun. But because hair dye is highly permanent, it can stain surfaces and create an unintended effect in your hair. While you won’t know what the color truly looks like until you dye your hair, you can avoid some of the common mistakes during application to prevent unwanted coloring and messes. If you need to, you may be able to correct some mistakes after they happen as well.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Dye Application Mistakes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dye your hair to achieve a darker shade, not a lighter one.\", \"描述\": \"While you can subtly lighten your hair by one or two shades with dye at home, generally a darker shade will take better to your hair. Going lighter is also a more challenging and complicated process than going darker. Avoid trying to make a drastic change by sticking to a color that is just one or two shades away from your natural hair.\\nIf you try to change your color dramatically, you might be tempted to dye your eyebrows to match. This is something you should never do, as it is unsafe to use dye so close to your eyes.\\nTry mixing two hair colors that are one shade away from each other, or variants on the same shade, in order to create a more natural color change from your current shade.\"}, {\"编号\": 2, \"标题\": \"Go to a salon if you want to go lighter.\", \"描述\": \"If you do want a much lighter shade than your own, it’s best to let a professional do it. You can bleach hair on your own, but it’s much easier to get consistent results from a professional. You shouldn’t try to go too dark, either. A good rule of thumb for a darker shade is one that is no darker than your eyebrows.\"}, {\"编号\": 3, \"标题\": \"Use a toner or gloss to correct brassy highlights.\", \"描述\": \"If you’re trying to get your own highlights, they might turn out an unintentionally brassy orange. Try adding a toner in an ash shade after the dye. You can also add a gloss to your hair to revive fading highlights.\"}, {\"编号\": 4, \"标题\": \"Avoid washing your hair before dyeing.\", \"描述\": \"Don’t shampoo your hair the same day you dye it. Leave some natural oil in your hair to protect your scalp and help the dye take to your hair better.\\nIf you need to clean your hair between shampooing and dyeing, just use some conditioner and rinse with water so you don’t strip away the protective oils. Your hair should be free of product buildup or dirt, otherwise color can become uneven.\"}, {\"编号\": 5, \"标题\": \"Perform a strand test first.\", \"描述\": \"Test what your hair will look like once dyed by applying the dye to just one strand first. The strand test can also help you determine how long you will need to leave the dye in to achieve the results you want. Let it dry completely to check the color and adjust the shade if needed.\\nChoose a strand of hair in an inconspicuous place so that it won’t be seen, or even cut a small strand away to dye it.\\nA strand test will also help you check for any allergic reactions you may have to the dye ingredients. You should also perform a patch test by placing a small dot of the dye on your inner elbow and waiting 48 hours to observe if there is any redness, itching, or discomfort.\"}, {\"编号\": 6, \"标题\": \"Apply dye to the middle of the hair first.\", \"描述\": \"Try applying hair dye to the middle portion of each strand of hair before you do all the roots and ends. Dye usually processes faster at the roots due to the heat from your scalp, and can appear stronger at the ends if they are dry or damaged. This can cause your roots or ends to look brighter or appear to be a different color from the rest of your hair.\\nIf you have leftover color in your hair from a previous dye, apply dye first to the roots and down to where the leftover color begins in your hair.\\nApplying dye to one section of each strand first before going back through to do the rest gives that section a little more time with the dye on, which could compensate for any differences in color processing.\"}, {\"编号\": 7, \"标题\": \"Avoid staining your scalp with dye.\", \"描述\": \"Apply dye at your roots as close to the scalp as possible without rubbing it into the scalp, which can stain the skin and expose it to the harsh chemicals in the dye.\\nTry to lift up each strand of hair you are applying dye to so that the hair is away from your head.\\nProtect your hairline by dabbing on a small amount of baby oil, olive oil, or petroleum jelly to the edge of your face and neck where your hairline ends so that the dye won’t stick there.\"}, {\"编号\": 8, \"标题\": \"Stick to the instructed time.\", \"描述\": \"Follow the instructions that came with your dye as to how long to leave the color in your hair before rinsing it out. You can end up with no difference in your hair if it’s not left in long enough, or color that is way too strong and even damaging if you leave it in for too long.\\nIf you’ve done a strand test, or more than one, and determined that the color looks best if left in for slightly less or more time, you can follow that timing for your full dye. Just make sure to rinse it out if you start feeling burning or itching.\\nCovering gray hair can require extra time. Consider purchasing a dye that’s specially meant for gray coverage, and follow any dye instructions about covering grays carefully.\"}, {\"编号\": 9, \"标题\": \"Rinse out according to instructions.\", \"描述\": \"Follow your specific dye instructions on how to rinse out the dye from your hair after the allotted time. Generally, you should rinse with warm or cool water until the water runs clear.\\nDon’t skip the step in many dye instructions that says to add a small amount of water and work the dye in your hair into a lather before rinsing. This can help distribute the color and make the dye easier to wash out.\\nMake sure all dye is gone from your hair and face after the rinse, and use an old towel just in case it gets stained with dye residue.\\nMoisturize your hair with your own rich conditioner or the small bottle that some dye kits come with.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Dye Messes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cover your workspace.\", \"描述\": \"Lay down old towels, rags, newspaper, or drop cloths over the floor and surfaces on which you’ll be standing or sitting, laying down materials, or rinsing off.\\nThe bathroom is a good spot to avoid dye messes because you have close access to a sink and a shower for the rinsing process. However, you should make sure you get good ventilation in your bathroom to avoid the chemical fumes.\\nRemember that you will have time to wait while the dye sits on your hair to process. Protect your hair and any other surfaces where you go during this time from coming in contact with one another.\"}, {\"编号\": 2, \"标题\": \"Wear gloves.\", \"描述\": \"Always wear the plastic gloves provided to you in your dye kit, or purchase disposable gloves from the store, to protect your hands from the dye.\\nWear gloves throughout the duration of your dyeing process, from mixing the dye to applying it. You can even keep the gloves on to rinse your hair out until the water runs clear.\\nEven if you have the gloves included with your dye, it’s a good idea to have other disposable ones nearby, in case the first pair breaks or it’s hard to apply the dye in the typically too-big, generic size that comes in your kit.\"}, {\"编号\": 3, \"标题\": \"Protect your skin and clothes.\", \"描述\": \"Wear clothes you don’t mind getting ruined and cover your shoulders with a rag towel for extra protection. Dab petroleum jelly or oil around your hairline, ears, and neck to make it easy to wipe away dye from those areas later.\\nIf you do get dye on your neck and ears, try using clarifying shampoo and a wet towel to dab away the stains after you rinse out the dye from your hair.\\nYou can also try baby oil, olive oil, or a gentle dish soap or laundry detergent to remove stains from skin.\"}, {\"编号\": 4, \"标题\": \"Spray dye spots with bleach.\", \"描述\": \"If your hair dye gets on the sink or counter or another surface nearby, spray the spot with bleach and let it sit for 10 to 15 minutes before wiping it away.\\nIf the dye got on clothes or other fabrics, you may be able to spot-treat it with bleach also, but these stains are very difficult to remove.\"}]}, {\"编号\": 3, \"标题\": \"Removing Too-Dark Hair Color\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use clarifying shampoo.\", \"描述\": \"If your hair color ended up too dark after dyeing it, wash it immediately with a clarifying shampoo or one meant for dandruff control. Repeat washes frequently to start seeing less color.\\nMake sure you use a good, rich conditioner after every wash with a clarifying or dandruff shampoo, as these can be drying and strip good oils from your scalp and hair.\\nYou can also wash a second time with a high-quality moisturizing shampoo after rinsing out the clarifying shampoo.\"}, {\"编号\": 2, \"标题\": \"Use a color reducer product.\", \"描述\": \"Purchase a color reducer from many of the same brands that carry hair dye to help get rid of some of your dye color.\\nNote that there may be some difference between a color remover and a color reducer. A remover may contain bleaches that are harsher on your hair and could affect your natural color, not just the dye color. Reducers are more gentle at helping strip just the dye, so these should be favored.\\nBe sure to follow the directions that come with the product carefully just as you would with hair dye instructions.\"}, {\"编号\": 3, \"标题\": \"Add a little detergent or dish soap.\", \"描述\": \"Add a small amount of mild dish soap or laundry detergent to regular shampoo to help strip color out.\\nNote that this method is very drying, and you should condition hair well to help replace oils lost.\"}, {\"编号\": 4, \"标题\": \"Use vitamin C.\", \"描述\": \"Crush up effervescent or chewable vitamin C tablets and add the powder to your normal shampoo. Work this through all of your hair, cover it, and leave it on for 20-60 minutes to help lighten the color.\\nNote that vitamin C can be too harsh or irritating on some scalps, so you should remove it right away if it’s bothering you.\"}, {\"编号\": 5, \"标题\": \"Mix baking soda and lemon juice.\", \"描述\": \"Try a natural treatment of fresh lemon juice and baking soda to pull some color out. Mix equal amounts of each together and let it sit in your hair for just a few minutes before rinsing it out.\\nBe careful not to leave this treatment in too long, as it is very drying and potentially damaging if left in.\\nUse this treatment to remove dye stains from skin, too.\"}, {\"编号\": 6, \"标题\": \"Do a hot oil treatment.\", \"描述\": \"Apply hot oil to your hair and cover it for an hour to help pull out dye color.\\nUse this treatment if you don’t want to dry out your hair, or have already dried it out using other removal methods and want to regain some moisture. This method will actually nourish hair in the process.\"}, {\"编号\": 7, \"标题\": \"Go to a salon rather than keep re-treating.\", \"描述\": \"If your color is not coming out or looking how you want it too, try another shade in a few days or weeks. However, avoid re-treating your hair multiple times with home dye if you’re not getting it right. See a professional to fix it correctly.\\nThe more you dye your hair, the more damage you do to it and the harder it is for a professional to fix it. Save the money you’d spend on multiple hair dye kits and go to the salon instead.\\nGetting your hair professionally color-corrected after a botched dye job can be expensive. You may ultimately save money by going to a salon from the start instead of trying to dye your hair at home.\\nAsk a colorist to do a very mild lightening bath on your hair, which uses a small amount of bleach and water, and careful monitoring. This is much gentler and less expensive than other extensive color removal processes.\"}], \"注意事项\": [\"Removing hair color with the processes above does not work for too-light hair color. For this, you should consult a colorist at a salon, or wait a couple weeks to try a darker shade.\\n\", \"Never dye your eyebrows with a home kit of hair dye. Getting the chemicals in the dye into your eye can seriously injure or blind you.\\n\", \"Don’t dye your hair too often, as this will almost certainly damage your hair. You can compromise the health of your hair and your future ability to dye it when you dye too much and too often.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,969 | How to Avoid Common Hygiene Mistakes | 1. Cleaning Your Body
1-1. Brush your teeth.
You should brush your teeth multiple times a day. Most dental hygiene experts suggest brushing two times daily, after breakfast and before you go to bed. This will help prevent tooth decay, gum disease, and bad breath.To make sure that your overall oral hygiene is at its best, you should also floss daily.
You should try to use toothpaste with fluoride because it will help strengthen your teeth and promote a healthy mouth. You can also use mouthwash with fluoride as well.
When you brush your teeth, you should also clean the rest of your mouth. Ignoring your tongue, the roof of your mouth or the insides of your cheeks can leave harmful bacteria in your mouth that can cause hygiene problems. Run your brush over all the surfaces in your mouth and scrub the surface of your tongue with the bristles every time your brush your teeth.
Replace your toothbrush every three months. This will ensure that your brush is the most efficient it can be for the best oral hygiene possible.
See your dentist regularly for check-ups. Most dentists recommend twice a year, but your dentist can recommend a schedule that's best for you.
1-2. Floss daily.
Along with brushing your teeth, you should floss every day. This will help combat bad breath and cavities. Each day, you should pull floss between each of your teeth and run it along the edges. Make sure you reach your back teeth as well.
Don't snap the floss against your gums. This may cause them to bleed, which you don't want.
If your gums always bleed when you floss, you may have an underlying dental issue. You should see your dentist.
1-3. Use mouthwash.
One way to ensure that you have extra minty breath all day long is to use mouthwash. It helps prevent bacteria and can help fight cavities as well. Swish it around your mouth after each time you brush. You can also use it after meals if you can't brush your teeth to help get rid of odors lingering in your mouth.
You should never use mouthwash to replace brushing your teeth or prevent underlying causes of bad breath. It is only used to help add a minty smell to your breath and help your other oral hygiene methods.
1-4. Wash your hands.
To keep up personal hygiene, you need to make sure that you wash your hands often. Not washing hands often enough is one of the most common hygiene mistakes people make. Common situations where you need to wash your hands are after you go to the restroom, after you sneeze, before you prepare food or drinks, before you eat, and after handling objects that are handled by many others. This helps keep you clean as well as stop the spread of germs and bacteria that lead to illness.
When washing hands, you should lather your soap covered hands in warm water for at least 20 seconds. Make sure to rub in between your fingers and around your nails. This ensures that the soap has time to kill any germs on your hands. You should then rinse the soap off with warm water and dry them with a disposable towel or use an air dryer.
If you want to further prevent the spread of germs, you should sneeze into your elbow. This helps cover more of your nose and mouth and keep the germs from your hands.
1-5. Use flushable wipes.
Disposable wipes are not just for babies anymore. If you are feeling slightly unfresh, you can use one of these wipes to clean yourself if you cannot get to a shower. They are also good to use if you have to defecate and want to freshen up afterwards.
You can find these at the grocery or general stores. They are in the adult hygiene aisles.
1-6. Shower frequently.
To keep yourself clean, fresh, and smelling pleasant, you should shower or take a bath daily or every two out of three days. This is the best way to prevent unnecessary body odors as well as prevent the build up of bacteria or germs on your skin. There are some recent studies that suggest that taking a day off from showering every few days is healthy for the skin and helps promote healthy bacteria growth on your skin. Make sure you wash every part of your body, including every part of your feet and behind your ears.
If you go to the gym, commute on public transit or come into contact with sick people daily, you should shower every day to avoid the spread of germs and to maintain cleanliness.
Make sure you wash your belly button. It may be an area that you forget about, but numerous odor-causing bacteria can grow there.
If body odor is a constant concern for you, ask your doctor about an antibacterial body wash.
1-7. Shampoo your hair.
You should wash your hair 2-3 times a week. For most people, it can be harmful to your hair if you wash it every day. If you wash it daily, you can wash out the natural oils in your hair, causing it to break and become damaged. If you have excessively oily hair, however, it may be necessary to wash your hair daily.
The amount of times a week that your hair should be washed can be different for every person. Be aware of what your hair smells like and pay attention to how oily it gets. Keep a check on your hair to assess how often you should wash it.
If you work out, do sporting events or take part in any other activity that causes your scalp to sweat profusely, you should wash your hair more often.
1-8. Cleanse your face.
As part of a good overall hygiene routine, you should wash your face every morning and every night. This helps get all the impurities off of your face from the day and any oil that accumulated on your face overnight. It also helps you remove any makeup, moisturizer, or sunscreen that you may have put on your face throughout the day. Washing your face prevents acne and will give you a clean, brighter appearance every day.
Make sure you pick the right cleanser for you. Not every person's skin is the same, so try a few different kinds until you find the cleanser that works for you. If you need some help, talk to your doctor or pharmacist, who can help you find the right cleanser for your skin.
You should moisturize after your wash your face. This will help prevent dry, irritated skin and promote skin health.
1-9. Change your feminine products often.
If you are a female and you are on your period, you need to change your feminine products (such as pads or tampons) often. If you do not, this may lead to spills and leaks on yourself and your underwear. If this happens, you should wash yourself or find some kind of wipe to help clean you until you can shower.
Changing your products frequently will make you feel cleaner and help prevent odors.
If you find that you smell slightly during your period, you can get feminine deodorizing sprays that are specifically designed for these situations. Apply them according to the instructions on the bottle. Don't apply sprays directly to your genital area, as they can cause irritation.
2. Preventing Odors
2-1. Use a deodorant or antiperspirant.
To avoid smelling when your body naturally sweats every day, you should wear deodorant. This will help cover up and block the musty smell of sweat and keep you cleaner. You can also buy antiperspirant, which helps prevent you from sweating and dries up the sweat when you do. Many brands offer a combination antiperspirant/deodorant.
There are many different types of deodorant and antiperspirant, some targeted to girls and some targeted to boys. You can pick whichever works best for you. Some scents may be too overbearing or not work well with your body chemistry. Just keep trying until you find one that is subtle, keeps your dry, and makes you smell good.
If you have trouble with excessive sweating, or you continue to have body odor problems despite good hygiene, talk to your doctor. You may have an underlying condition that requires treatment.
2-2. Avoid overly fragrant scents.
You want to smell good, but it is just as bad to smell too much like perfume or cologne. When you pick a fragrance, you should find a scent that is pleasing, but not overwhelming. If it is stronger than some, you should apply it lightly, putting on just enough for people to smell it but not for it to be overpowering.
Don't use sprays to cover up body odor smells. They should be used to make you smell nice, but not to try to cover up body smells. If you are experiencing body odor, you should find the cause and take care of it instead of trying to cover it up.
2-3. Wash and change your clothes.
In order to promote good personal hygiene, you should change your clothes daily. You should also wash your clothes often to ensure they are clean and smell fresh. Most clothes can be worn at least two times before you wash them, with the exception of socks and underwear. However, if you think that your clothes have an unpleasant smell, do not wear them without washing them first.
Any clothes you wear to the gym, while playing sports, or during any other activity where you sweat a great deal should always be washed after one use.
2-4. Change your sheets weekly.
Just like you need to change your clothes often, you need to change your sheets. You sweat at night and loose dead skin cells, and they can build up on your sheets over time. If you change your sheets frequently, you don't run the risk of sleeping in your dead skin every night or transferring the sweat smells from previous nights onto your skin while your sleep.
You should change your pillowcase more often. Your face has more oils and you may also drool overnight, which also builds up on your pillows as well.
2-5. Use foot powder.
Smelly, sweaty feet can also promote infections like athlete's foot. Using a drying or an anti-fungal foot powder on your feet and in your shoes can help your feet stay drier and germ-free.
2-6. Watch what you eat.
Certain foods and beverages can cause body odor. Avoid foods with strong odors, such as garlic or onions, if you need to smell fresh. If you enjoy these foods, make sure to brush your teeth or rinse with mouthwash after eating if you're going to be in public.
3. Practicing Personal Grooming
3-1. Clip your nails.
Having poorly groomed nails can cause dirt and germs to get trapped underneath the nail beds. This is unhygienic and does not promote general cleanliness. You should cut your nails with manicure scissors or clippers whenever they are too long, jagged, or misshapen.
You should also try to keep your nails as dry and clean as possible. You can spread infection otherwise and bacteria can grow in constantly moist nails.
To help your nails become healthier, you should moisturize your nails frequently by rubbing lotion into your cuticles and nail beds.
Don't cut or trim your cuticles. They help protect the nail bed.
3-2. Brush your hair.
To give yourself a put together appearance, you should brush your hair daily. This removes snares and rats from your hair and makes it looks smooth and healthy. It also has the added benefit of spreading natural oils throughout your hair, which promotes hair health. It also cleans and stimulates the scalp.
Make sure your don't brush your hair too much. This can cause breakage and actually do more harm than good for your hair.
If you have natural hair, use your fingers or a wide-toothed comb to detangle before going to the brush. This will help avoid breakage.
3-3. Shave certain areas.
Having excessive body hair in certain areas can cause body odor or make you look unkempt. Shaving or maintaining your body hair can be an effective hygiene technique because it allows more air to reach the skin, which reduces the amount of odor that is held in the area. It also has the benefit of highlighting certain areas if your body hair is more sculpted or clean shaven. However, shaving is a personal choice, and you should choose what you're comfortable with.
Common areas to shave or maintain are the underarms, the chest, the legs, the genital region, and the face. Shaving under the arms and shaving or maintaining hair in the genital region helps reduce odors. These areas are known to sweat profusely and the musty smell can build up in the hair if it is not properly maintained.
Maintaining or shaving chest, leg, and facial hair is an option, but is not necessary if you don't feel comfortable with it.
Shave gently with the "grain" (i.e., shave in the same direction the hair is growing). Use shave gel or foam to avoid irritating the skin.
3-4. Pluck unwanted hair.
There are some areas of the body that grow hair that isn't necessarily thick enough to shave. In these cases, you may need to pluck the hair to maintain your personal hygiene. Common areas where these kinds of hairs may arise are on the cheeks, the neck, and the eyebrows. There may also be cases where a dark stray hair may grow on any portion of the body.
Both men and women have this problem. The areas where the hair grows may be different, but the general need for personal grooming is the same.
To pluck the unwanted hair, use tweezers to grasp the hair tightly and pull it out. Continue until all the unwanted hair is gone.
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"create_time": "20230517 10:48:55",
"回答明细": "{\"回答\": \"1. Cleaning Your Body\\n1-1. Brush your teeth.\\nYou should brush your teeth multiple times a day. Most dental hygiene experts suggest brushing two times daily, after breakfast and before you go to bed. This will help prevent tooth decay, gum disease, and bad breath.To make sure that your overall oral hygiene is at its best, you should also floss daily.\\nYou should try to use toothpaste with fluoride because it will help strengthen your teeth and promote a healthy mouth. You can also use mouthwash with fluoride as well.\\nWhen you brush your teeth, you should also clean the rest of your mouth. Ignoring your tongue, the roof of your mouth or the insides of your cheeks can leave harmful bacteria in your mouth that can cause hygiene problems. Run your brush over all the surfaces in your mouth and scrub the surface of your tongue with the bristles every time your brush your teeth.\\nReplace your toothbrush every three months. This will ensure that your brush is the most efficient it can be for the best oral hygiene possible.\\nSee your dentist regularly for check-ups. Most dentists recommend twice a year, but your dentist can recommend a schedule that's best for you.\\n1-2. Floss daily.\\nAlong with brushing your teeth, you should floss every day. This will help combat bad breath and cavities. Each day, you should pull floss between each of your teeth and run it along the edges. Make sure you reach your back teeth as well.\\nDon't snap the floss against your gums. This may cause them to bleed, which you don't want.\\nIf your gums always bleed when you floss, you may have an underlying dental issue. You should see your dentist.\\n1-3. Use mouthwash.\\nOne way to ensure that you have extra minty breath all day long is to use mouthwash. It helps prevent bacteria and can help fight cavities as well. Swish it around your mouth after each time you brush. You can also use it after meals if you can't brush your teeth to help get rid of odors lingering in your mouth.\\nYou should never use mouthwash to replace brushing your teeth or prevent underlying causes of bad breath. It is only used to help add a minty smell to your breath and help your other oral hygiene methods.\\n1-4. Wash your hands.\\nTo keep up personal hygiene, you need to make sure that you wash your hands often. Not washing hands often enough is one of the most common hygiene mistakes people make. Common situations where you need to wash your hands are after you go to the restroom, after you sneeze, before you prepare food or drinks, before you eat, and after handling objects that are handled by many others. This helps keep you clean as well as stop the spread of germs and bacteria that lead to illness.\\nWhen washing hands, you should lather your soap covered hands in warm water for at least 20 seconds. Make sure to rub in between your fingers and around your nails. This ensures that the soap has time to kill any germs on your hands. You should then rinse the soap off with warm water and dry them with a disposable towel or use an air dryer.\\nIf you want to further prevent the spread of germs, you should sneeze into your elbow. This helps cover more of your nose and mouth and keep the germs from your hands.\\n1-5. Use flushable wipes.\\nDisposable wipes are not just for babies anymore. If you are feeling slightly unfresh, you can use one of these wipes to clean yourself if you cannot get to a shower. They are also good to use if you have to defecate and want to freshen up afterwards.\\nYou can find these at the grocery or general stores. They are in the adult hygiene aisles.\\n1-6. Shower frequently.\\nTo keep yourself clean, fresh, and smelling pleasant, you should shower or take a bath daily or every two out of three days. This is the best way to prevent unnecessary body odors as well as prevent the build up of bacteria or germs on your skin. There are some recent studies that suggest that taking a day off from showering every few days is healthy for the skin and helps promote healthy bacteria growth on your skin. Make sure you wash every part of your body, including every part of your feet and behind your ears.\\nIf you go to the gym, commute on public transit or come into contact with sick people daily, you should shower every day to avoid the spread of germs and to maintain cleanliness.\\nMake sure you wash your belly button. It may be an area that you forget about, but numerous odor-causing bacteria can grow there.\\nIf body odor is a constant concern for you, ask your doctor about an antibacterial body wash.\\n1-7. Shampoo your hair.\\nYou should wash your hair 2-3 times a week. For most people, it can be harmful to your hair if you wash it every day. If you wash it daily, you can wash out the natural oils in your hair, causing it to break and become damaged. If you have excessively oily hair, however, it may be necessary to wash your hair daily.\\nThe amount of times a week that your hair should be washed can be different for every person. Be aware of what your hair smells like and pay attention to how oily it gets. Keep a check on your hair to assess how often you should wash it.\\nIf you work out, do sporting events or take part in any other activity that causes your scalp to sweat profusely, you should wash your hair more often.\\n1-8. Cleanse your face.\\nAs part of a good overall hygiene routine, you should wash your face every morning and every night. This helps get all the impurities off of your face from the day and any oil that accumulated on your face overnight. It also helps you remove any makeup, moisturizer, or sunscreen that you may have put on your face throughout the day. Washing your face prevents acne and will give you a clean, brighter appearance every day.\\nMake sure you pick the right cleanser for you. Not every person's skin is the same, so try a few different kinds until you find the cleanser that works for you. If you need some help, talk to your doctor or pharmacist, who can help you find the right cleanser for your skin.\\nYou should moisturize after your wash your face. This will help prevent dry, irritated skin and promote skin health.\\n1-9. Change your feminine products often.\\nIf you are a female and you are on your period, you need to change your feminine products (such as pads or tampons) often. If you do not, this may lead to spills and leaks on yourself and your underwear. If this happens, you should wash yourself or find some kind of wipe to help clean you until you can shower.\\nChanging your products frequently will make you feel cleaner and help prevent odors.\\nIf you find that you smell slightly during your period, you can get feminine deodorizing sprays that are specifically designed for these situations. Apply them according to the instructions on the bottle. Don't apply sprays directly to your genital area, as they can cause irritation.\\n2. Preventing Odors\\n2-1. Use a deodorant or antiperspirant.\\nTo avoid smelling when your body naturally sweats every day, you should wear deodorant. This will help cover up and block the musty smell of sweat and keep you cleaner. You can also buy antiperspirant, which helps prevent you from sweating and dries up the sweat when you do. Many brands offer a combination antiperspirant/deodorant.\\nThere are many different types of deodorant and antiperspirant, some targeted to girls and some targeted to boys. You can pick whichever works best for you. Some scents may be too overbearing or not work well with your body chemistry. Just keep trying until you find one that is subtle, keeps your dry, and makes you smell good.\\nIf you have trouble with excessive sweating, or you continue to have body odor problems despite good hygiene, talk to your doctor. You may have an underlying condition that requires treatment.\\n2-2. Avoid overly fragrant scents.\\nYou want to smell good, but it is just as bad to smell too much like perfume or cologne. When you pick a fragrance, you should find a scent that is pleasing, but not overwhelming. If it is stronger than some, you should apply it lightly, putting on just enough for people to smell it but not for it to be overpowering.\\nDon't use sprays to cover up body odor smells. They should be used to make you smell nice, but not to try to cover up body smells. If you are experiencing body odor, you should find the cause and take care of it instead of trying to cover it up.\\n2-3. Wash and change your clothes.\\nIn order to promote good personal hygiene, you should change your clothes daily. You should also wash your clothes often to ensure they are clean and smell fresh. Most clothes can be worn at least two times before you wash them, with the exception of socks and underwear. However, if you think that your clothes have an unpleasant smell, do not wear them without washing them first.\\nAny clothes you wear to the gym, while playing sports, or during any other activity where you sweat a great deal should always be washed after one use.\\n2-4. Change your sheets weekly.\\nJust like you need to change your clothes often, you need to change your sheets. You sweat at night and loose dead skin cells, and they can build up on your sheets over time. If you change your sheets frequently, you don't run the risk of sleeping in your dead skin every night or transferring the sweat smells from previous nights onto your skin while your sleep.\\nYou should change your pillowcase more often. Your face has more oils and you may also drool overnight, which also builds up on your pillows as well.\\n2-5. Use foot powder.\\nSmelly, sweaty feet can also promote infections like athlete's foot. Using a drying or an anti-fungal foot powder on your feet and in your shoes can help your feet stay drier and germ-free.\\n2-6. Watch what you eat.\\nCertain foods and beverages can cause body odor. Avoid foods with strong odors, such as garlic or onions, if you need to smell fresh. If you enjoy these foods, make sure to brush your teeth or rinse with mouthwash after eating if you're going to be in public.\\n3. Practicing Personal Grooming\\n3-1. Clip your nails.\\nHaving poorly groomed nails can cause dirt and germs to get trapped underneath the nail beds. This is unhygienic and does not promote general cleanliness. You should cut your nails with manicure scissors or clippers whenever they are too long, jagged, or misshapen.\\nYou should also try to keep your nails as dry and clean as possible. You can spread infection otherwise and bacteria can grow in constantly moist nails.\\nTo help your nails become healthier, you should moisturize your nails frequently by rubbing lotion into your cuticles and nail beds.\\nDon't cut or trim your cuticles. They help protect the nail bed.\\n3-2. Brush your hair.\\nTo give yourself a put together appearance, you should brush your hair daily. This removes snares and rats from your hair and makes it looks smooth and healthy. It also has the added benefit of spreading natural oils throughout your hair, which promotes hair health. It also cleans and stimulates the scalp.\\nMake sure your don't brush your hair too much. This can cause breakage and actually do more harm than good for your hair.\\nIf you have natural hair, use your fingers or a wide-toothed comb to detangle before going to the brush. This will help avoid breakage.\\n3-3. Shave certain areas.\\nHaving excessive body hair in certain areas can cause body odor or make you look unkempt. Shaving or maintaining your body hair can be an effective hygiene technique because it allows more air to reach the skin, which reduces the amount of odor that is held in the area. It also has the benefit of highlighting certain areas if your body hair is more sculpted or clean shaven. However, shaving is a personal choice, and you should choose what you're comfortable with.\\nCommon areas to shave or maintain are the underarms, the chest, the legs, the genital region, and the face. Shaving under the arms and shaving or maintaining hair in the genital region helps reduce odors. These areas are known to sweat profusely and the musty smell can build up in the hair if it is not properly maintained.\\nMaintaining or shaving chest, leg, and facial hair is an option, but is not necessary if you don't feel comfortable with it.\\nShave gently with the \\\"grain\\\" (i.e., shave in the same direction the hair is growing). Use shave gel or foam to avoid irritating the skin.\\n3-4. Pluck unwanted hair.\\nThere are some areas of the body that grow hair that isn't necessarily thick enough to shave. In these cases, you may need to pluck the hair to maintain your personal hygiene. Common areas where these kinds of hairs may arise are on the cheeks, the neck, and the eyebrows. There may also be cases where a dark stray hair may grow on any portion of the body.\\nBoth men and women have this problem. The areas where the hair grows may be different, but the general need for personal grooming is the same.\\nTo pluck the unwanted hair, use tweezers to grasp the hair tightly and pull it out. Continue until all the unwanted hair is gone.\\n\", \"简要回答\": \"There are some common hygiene practices that you should take part in on a regular basis. Although you may think you follow common hygiene practices, there may be some of these activities that you might forget to do. If you follow a few simple steps, you can avoid common hygiene mistakes and smell good, stay healthy, and feel better every day.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cleaning Your Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Brush your teeth.\", \"描述\": \"You should brush your teeth multiple times a day. Most dental hygiene experts suggest brushing two times daily, after breakfast and before you go to bed. This will help prevent tooth decay, gum disease, and bad breath.To make sure that your overall oral hygiene is at its best, you should also floss daily.\\nYou should try to use toothpaste with fluoride because it will help strengthen your teeth and promote a healthy mouth. You can also use mouthwash with fluoride as well.\\nWhen you brush your teeth, you should also clean the rest of your mouth. Ignoring your tongue, the roof of your mouth or the insides of your cheeks can leave harmful bacteria in your mouth that can cause hygiene problems. Run your brush over all the surfaces in your mouth and scrub the surface of your tongue with the bristles every time your brush your teeth.\\nReplace your toothbrush every three months. This will ensure that your brush is the most efficient it can be for the best oral hygiene possible.\\nSee your dentist regularly for check-ups. Most dentists recommend twice a year, but your dentist can recommend a schedule that's best for you.\"}, {\"编号\": 2, \"标题\": \"Floss daily.\", \"描述\": \"Along with brushing your teeth, you should floss every day. This will help combat bad breath and cavities. Each day, you should pull floss between each of your teeth and run it along the edges. Make sure you reach your back teeth as well.\\nDon't snap the floss against your gums. This may cause them to bleed, which you don't want.\\nIf your gums always bleed when you floss, you may have an underlying dental issue. You should see your dentist.\"}, {\"编号\": 3, \"标题\": \"Use mouthwash.\", \"描述\": \"One way to ensure that you have extra minty breath all day long is to use mouthwash. It helps prevent bacteria and can help fight cavities as well. Swish it around your mouth after each time you brush. You can also use it after meals if you can't brush your teeth to help get rid of odors lingering in your mouth.\\nYou should never use mouthwash to replace brushing your teeth or prevent underlying causes of bad breath. It is only used to help add a minty smell to your breath and help your other oral hygiene methods.\"}, {\"编号\": 4, \"标题\": \"Wash your hands.\", \"描述\": \"To keep up personal hygiene, you need to make sure that you wash your hands often. Not washing hands often enough is one of the most common hygiene mistakes people make. Common situations where you need to wash your hands are after you go to the restroom, after you sneeze, before you prepare food or drinks, before you eat, and after handling objects that are handled by many others. This helps keep you clean as well as stop the spread of germs and bacteria that lead to illness.\\nWhen washing hands, you should lather your soap covered hands in warm water for at least 20 seconds. Make sure to rub in between your fingers and around your nails. This ensures that the soap has time to kill any germs on your hands. You should then rinse the soap off with warm water and dry them with a disposable towel or use an air dryer.\\nIf you want to further prevent the spread of germs, you should sneeze into your elbow. This helps cover more of your nose and mouth and keep the germs from your hands.\"}, {\"编号\": 5, \"标题\": \"Use flushable wipes.\", \"描述\": \"Disposable wipes are not just for babies anymore. If you are feeling slightly unfresh, you can use one of these wipes to clean yourself if you cannot get to a shower. They are also good to use if you have to defecate and want to freshen up afterwards.\\nYou can find these at the grocery or general stores. They are in the adult hygiene aisles.\"}, {\"编号\": 6, \"标题\": \"Shower frequently.\", \"描述\": \"To keep yourself clean, fresh, and smelling pleasant, you should shower or take a bath daily or every two out of three days. This is the best way to prevent unnecessary body odors as well as prevent the build up of bacteria or germs on your skin. There are some recent studies that suggest that taking a day off from showering every few days is healthy for the skin and helps promote healthy bacteria growth on your skin. Make sure you wash every part of your body, including every part of your feet and behind your ears.\\nIf you go to the gym, commute on public transit or come into contact with sick people daily, you should shower every day to avoid the spread of germs and to maintain cleanliness.\\nMake sure you wash your belly button. It may be an area that you forget about, but numerous odor-causing bacteria can grow there.\\nIf body odor is a constant concern for you, ask your doctor about an antibacterial body wash.\"}, {\"编号\": 7, \"标题\": \"Shampoo your hair.\", \"描述\": \"You should wash your hair 2-3 times a week. For most people, it can be harmful to your hair if you wash it every day. If you wash it daily, you can wash out the natural oils in your hair, causing it to break and become damaged. If you have excessively oily hair, however, it may be necessary to wash your hair daily.\\nThe amount of times a week that your hair should be washed can be different for every person. Be aware of what your hair smells like and pay attention to how oily it gets. Keep a check on your hair to assess how often you should wash it.\\nIf you work out, do sporting events or take part in any other activity that causes your scalp to sweat profusely, you should wash your hair more often.\"}, {\"编号\": 8, \"标题\": \"Cleanse your face.\", \"描述\": \"As part of a good overall hygiene routine, you should wash your face every morning and every night. This helps get all the impurities off of your face from the day and any oil that accumulated on your face overnight. It also helps you remove any makeup, moisturizer, or sunscreen that you may have put on your face throughout the day. Washing your face prevents acne and will give you a clean, brighter appearance every day.\\nMake sure you pick the right cleanser for you. Not every person's skin is the same, so try a few different kinds until you find the cleanser that works for you. If you need some help, talk to your doctor or pharmacist, who can help you find the right cleanser for your skin.\\nYou should moisturize after your wash your face. This will help prevent dry, irritated skin and promote skin health.\"}, {\"编号\": 9, \"标题\": \"Change your feminine products often.\", \"描述\": \"If you are a female and you are on your period, you need to change your feminine products (such as pads or tampons) often. If you do not, this may lead to spills and leaks on yourself and your underwear. If this happens, you should wash yourself or find some kind of wipe to help clean you until you can shower.\\nChanging your products frequently will make you feel cleaner and help prevent odors.\\nIf you find that you smell slightly during your period, you can get feminine deodorizing sprays that are specifically designed for these situations. Apply them according to the instructions on the bottle. Don't apply sprays directly to your genital area, as they can cause irritation.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Odors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a deodorant or antiperspirant.\", \"描述\": \"To avoid smelling when your body naturally sweats every day, you should wear deodorant. This will help cover up and block the musty smell of sweat and keep you cleaner. You can also buy antiperspirant, which helps prevent you from sweating and dries up the sweat when you do. Many brands offer a combination antiperspirant/deodorant.\\nThere are many different types of deodorant and antiperspirant, some targeted to girls and some targeted to boys. You can pick whichever works best for you. Some scents may be too overbearing or not work well with your body chemistry. Just keep trying until you find one that is subtle, keeps your dry, and makes you smell good.\\nIf you have trouble with excessive sweating, or you continue to have body odor problems despite good hygiene, talk to your doctor. You may have an underlying condition that requires treatment.\"}, {\"编号\": 2, \"标题\": \"Avoid overly fragrant scents.\", \"描述\": \"You want to smell good, but it is just as bad to smell too much like perfume or cologne. When you pick a fragrance, you should find a scent that is pleasing, but not overwhelming. If it is stronger than some, you should apply it lightly, putting on just enough for people to smell it but not for it to be overpowering.\\nDon't use sprays to cover up body odor smells. They should be used to make you smell nice, but not to try to cover up body smells. If you are experiencing body odor, you should find the cause and take care of it instead of trying to cover it up.\"}, {\"编号\": 3, \"标题\": \"Wash and change your clothes.\", \"描述\": \"In order to promote good personal hygiene, you should change your clothes daily. You should also wash your clothes often to ensure they are clean and smell fresh. Most clothes can be worn at least two times before you wash them, with the exception of socks and underwear. However, if you think that your clothes have an unpleasant smell, do not wear them without washing them first.\\nAny clothes you wear to the gym, while playing sports, or during any other activity where you sweat a great deal should always be washed after one use.\"}, {\"编号\": 4, \"标题\": \"Change your sheets weekly.\", \"描述\": \"Just like you need to change your clothes often, you need to change your sheets. You sweat at night and loose dead skin cells, and they can build up on your sheets over time. If you change your sheets frequently, you don't run the risk of sleeping in your dead skin every night or transferring the sweat smells from previous nights onto your skin while your sleep.\\nYou should change your pillowcase more often. Your face has more oils and you may also drool overnight, which also builds up on your pillows as well.\"}, {\"编号\": 5, \"标题\": \"Use foot powder.\", \"描述\": \"Smelly, sweaty feet can also promote infections like athlete's foot. Using a drying or an anti-fungal foot powder on your feet and in your shoes can help your feet stay drier and germ-free.\"}, {\"编号\": 6, \"标题\": \"Watch what you eat.\", \"描述\": \"Certain foods and beverages can cause body odor. Avoid foods with strong odors, such as garlic or onions, if you need to smell fresh. If you enjoy these foods, make sure to brush your teeth or rinse with mouthwash after eating if you're going to be in public.\"}]}, {\"编号\": 3, \"标题\": \"Practicing Personal Grooming\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clip your nails.\", \"描述\": \"Having poorly groomed nails can cause dirt and germs to get trapped underneath the nail beds. This is unhygienic and does not promote general cleanliness. You should cut your nails with manicure scissors or clippers whenever they are too long, jagged, or misshapen.\\nYou should also try to keep your nails as dry and clean as possible. You can spread infection otherwise and bacteria can grow in constantly moist nails.\\nTo help your nails become healthier, you should moisturize your nails frequently by rubbing lotion into your cuticles and nail beds.\\nDon't cut or trim your cuticles. They help protect the nail bed.\"}, {\"编号\": 2, \"标题\": \"Brush your hair.\", \"描述\": \"To give yourself a put together appearance, you should brush your hair daily. This removes snares and rats from your hair and makes it looks smooth and healthy. It also has the added benefit of spreading natural oils throughout your hair, which promotes hair health. It also cleans and stimulates the scalp.\\nMake sure your don't brush your hair too much. This can cause breakage and actually do more harm than good for your hair.\\nIf you have natural hair, use your fingers or a wide-toothed comb to detangle before going to the brush. This will help avoid breakage.\"}, {\"编号\": 3, \"标题\": \"Shave certain areas.\", \"描述\": \"Having excessive body hair in certain areas can cause body odor or make you look unkempt. Shaving or maintaining your body hair can be an effective hygiene technique because it allows more air to reach the skin, which reduces the amount of odor that is held in the area. It also has the benefit of highlighting certain areas if your body hair is more sculpted or clean shaven. However, shaving is a personal choice, and you should choose what you're comfortable with.\\nCommon areas to shave or maintain are the underarms, the chest, the legs, the genital region, and the face. Shaving under the arms and shaving or maintaining hair in the genital region helps reduce odors. These areas are known to sweat profusely and the musty smell can build up in the hair if it is not properly maintained.\\nMaintaining or shaving chest, leg, and facial hair is an option, but is not necessary if you don't feel comfortable with it.\\nShave gently with the \\\"grain\\\" (i.e., shave in the same direction the hair is growing). Use shave gel or foam to avoid irritating the skin.\"}, {\"编号\": 4, \"标题\": \"Pluck unwanted hair.\", \"描述\": \"There are some areas of the body that grow hair that isn't necessarily thick enough to shave. In these cases, you may need to pluck the hair to maintain your personal hygiene. Common areas where these kinds of hairs may arise are on the cheeks, the neck, and the eyebrows. There may also be cases where a dark stray hair may grow on any portion of the body.\\nBoth men and women have this problem. The areas where the hair grows may be different, but the general need for personal grooming is the same.\\nTo pluck the unwanted hair, use tweezers to grasp the hair tightly and pull it out. Continue until all the unwanted hair is gone.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,970 | How to Avoid Common Law Marriage in Texas | 1. Avoiding an Agreement to be Married
1-1. Talk with your significant other about your relationship.
Communicate with your significant other and make sure you both understand the limits of your relationship. You and your significant other should both have the understanding that there has been no agreement made to be married. You should also communicate the following circumstances with your partner, as they will affect your ability to be involved in a common law marriage:
You cannot be involved in a common law marriage if either you or your partner is under the age of 18.
You cannot be involved in a common law marriage if either you or your significant other is already married.
1-2. Do not file any common law marriage documents with a Texas court.
You and your partner should avoid filing certain documents with a Texas court, and you should avoid asking a Texas court to recognize a common law marriage. Doing so will result in the state recognizing a common law marriage. The important documents you should avoid filing and the proceedings you should avoid are:
A Declaration of Marriage. This is a document that formalizes a common law marriage. It may also be referred to as a Declaration of Informal Marriage. This document asks you to fill out, sign, and date a declaration stating that you meet all of the requirements of an informal marriage.
A Recognition of Common Law Marriage. This is a type of proceeding before a judge whereby you ask the court to recognize a common law marriage for a specific purpose, such as when you are filing for divorce. When you go to the court hearing, you will most likely have to fill out a declaration of marriage form and file it with the court.
Agreements signed as a married couple. You should also avoid filing any documents with a court that have been signed by you and your significant other as a married couple. Examples include leases, life insurance policies, and tax returns.
1-3. Sign a cohabitation agreement.
You and your partner should draft and sign a cohabitation agreement, which is a document that specifies your rights as a couple and safeguards each person's individual interests and assets. The agreement should include a section that clarifies your relationship status and states that you are not agreeing to be married.
A cohabitation agreement should include sections on how household expenses and property accumulated during the relationship will be split; and set forth procedures for a breakup. Within this agreement, include a provision stating: "Our relationship shall not be construed as a common law or informal marriage, and by living together and holding ourselves out as being a couple we are not agreeing to be married."
The Texas legislature has not specifically addressed the legal issues surrounding cohabitation agreements, but they are likely to be upheld in court as valid contracts. Apart from those requirements, an enforceable cohabitation agreement is just like any other contract and must conform to your state's contract laws.
2. Choosing Not to Live Together as Husband and Wife
2-1. Consider living with your significant other only when you are ready to be married.
Without evidence to the contrary, living together can be construed by others as evidence that you and your significant other are married.
2-2. Understand how you should sign a lease agreement, purchase and sale agreement, deed, or mortgage.
When you and your significant other decide to live with each other, you both need to make sure you do not sign any document as husband and wife. In order to make sure you are not living together as husband and wife, never sign a real estate agreement that contains the following language:
"Husband and wife."
"Mr. and Mrs. [followed by one of your last names]."
"We sign this real estate agreement as a married couple."
2-3. Talk with your landlord or real estate agent and make your relationship status known.
When you and your partner move in together, make sure you discuss your relationship status with your landlord or your real estate agent and make clear that you are not a married couple.
3. Holding Yourself Out as Unmarried
3-1. Sign documents carefully.
When you and your partner sign documents together, make sure you are not signing them as a married couple. Always sign the following documents as an individual, or as a pair without portraying your relationship as a marriage:
Real estate documents.
Life insurance policies.
Credit applications.
3-2. File your taxes separately.
Your relationship status plays an important role in filling out tax forms. If you file jointly with your significant other, the government may review your tax return as if you are married. If this is the case, the government will then have direct evidence of you holding yourself out as married. You should always file separately until you are ready to be married.
3-3. Do not open joint bank accounts or get joint credit cards.
Opening up joint accounts is a clear indication of your relationship status. Having a joint account is likely not enough to hold yourself out as married, but it will certainly be strong evidence to that effect. If you really want to share your money, consider sharing cash you both pool together.
3-4. Do not use your significant other's last name.
Using your partner's last name is a clear indication that you are holding yourself out as being married. Taking someone else's last name is usually reserved for marriage, and while doing so before you are married may be legal, it will certainly hurt your chances of not being seen as married. Not only will sharing a last name look like you are holding yourself out as being married, it will also confuse things with your legal documents such as your photo ID, passport, birth certificate, and social security card.
3-5. Be aware of how you talk about your relationship with other people.
When interacting with others in public, make sure you do not claim you are married. The following examples will give you a good idea of what not to do:
When you move in together, do not tell your neighbors or house guests that you are a married couple.
When you are at social gatherings, do not introduce your significant other as "your spouse."
3-6. Watch how you and your significant other act on social media.
You and your partner should not claim you are married on sites such as Twitter, Facebook, Instagram, or Snapchat. Doing so may be enough for you to be holding yourself out as married. For example:
Do not create a relationship status on Facebook that says "married."
Do not post a photograph on Instagram of you and your significant other with a caption that says "married" or anything else that could be construed that way.
Do not tweet anything on Twitter that states you are married or that you are with your spouse.
Tips
Same sex couples can legally have a common law marriage.[13]
X
Research source
All three requirements must be met in order to establish a common law marriage. If even one of the requirements has not been met, no common law marriage will be formed.
If you want to get married in Texas but you do not want a common law marriage, consider a more traditional and formal marriage.
Warnings
This article is intended as legal information and does not provide legal advice. If you need legal advice, contact a licensed attorney.
A common law marriage is enforceable in Texas the same way any other marriage in Texas would be. Therefore, if you are involved in a common law marriage and want to get divorced, you will have to go through formal divorce proceedings.[14]
X
Research source
If you find yourself in a common law marriage and you have a child with your common law spouse, you may be required to provide child support and medical support to that child.[15]
X
Research source
| {
"create_time": "20230517 10:48:56",
"回答明细": "{\"回答\": \"1. Avoiding an Agreement to be Married\\n1-1. Talk with your significant other about your relationship.\\nCommunicate with your significant other and make sure you both understand the limits of your relationship. You and your significant other should both have the understanding that there has been no agreement made to be married. You should also communicate the following circumstances with your partner, as they will affect your ability to be involved in a common law marriage:\\nYou cannot be involved in a common law marriage if either you or your partner is under the age of 18.\\nYou cannot be involved in a common law marriage if either you or your significant other is already married.\\n1-2. Do not file any common law marriage documents with a Texas court.\\nYou and your partner should avoid filing certain documents with a Texas court, and you should avoid asking a Texas court to recognize a common law marriage. Doing so will result in the state recognizing a common law marriage. The important documents you should avoid filing and the proceedings you should avoid are:\\n\\nA Declaration of Marriage. This is a document that formalizes a common law marriage. It may also be referred to as a Declaration of Informal Marriage. This document asks you to fill out, sign, and date a declaration stating that you meet all of the requirements of an informal marriage.\\nA Recognition of Common Law Marriage. This is a type of proceeding before a judge whereby you ask the court to recognize a common law marriage for a specific purpose, such as when you are filing for divorce. When you go to the court hearing, you will most likely have to fill out a declaration of marriage form and file it with the court.\\nAgreements signed as a married couple. You should also avoid filing any documents with a court that have been signed by you and your significant other as a married couple. Examples include leases, life insurance policies, and tax returns.\\n1-3. Sign a cohabitation agreement.\\nYou and your partner should draft and sign a cohabitation agreement, which is a document that specifies your rights as a couple and safeguards each person's individual interests and assets. The agreement should include a section that clarifies your relationship status and states that you are not agreeing to be married.\\nA cohabitation agreement should include sections on how household expenses and property accumulated during the relationship will be split; and set forth procedures for a breakup. Within this agreement, include a provision stating: \\\"Our relationship shall not be construed as a common law or informal marriage, and by living together and holding ourselves out as being a couple we are not agreeing to be married.\\\"\\nThe Texas legislature has not specifically addressed the legal issues surrounding cohabitation agreements, but they are likely to be upheld in court as valid contracts. Apart from those requirements, an enforceable cohabitation agreement is just like any other contract and must conform to your state's contract laws.\\n2. Choosing Not to Live Together as Husband and Wife\\n2-1. Consider living with your significant other only when you are ready to be married.\\nWithout evidence to the contrary, living together can be construed by others as evidence that you and your significant other are married.\\n2-2. Understand how you should sign a lease agreement, purchase and sale agreement, deed, or mortgage.\\nWhen you and your significant other decide to live with each other, you both need to make sure you do not sign any document as husband and wife. In order to make sure you are not living together as husband and wife, never sign a real estate agreement that contains the following language:\\n\\\"Husband and wife.\\\"\\n\\\"Mr. and Mrs. [followed by one of your last names].\\\"\\n\\\"We sign this real estate agreement as a married couple.\\\"\\n2-3. Talk with your landlord or real estate agent and make your relationship status known.\\nWhen you and your partner move in together, make sure you discuss your relationship status with your landlord or your real estate agent and make clear that you are not a married couple.\\n3. Holding Yourself Out as Unmarried\\n3-1. Sign documents carefully.\\nWhen you and your partner sign documents together, make sure you are not signing them as a married couple. Always sign the following documents as an individual, or as a pair without portraying your relationship as a marriage:\\nReal estate documents.\\nLife insurance policies.\\nCredit applications.\\n3-2. File your taxes separately.\\nYour relationship status plays an important role in filling out tax forms. If you file jointly with your significant other, the government may review your tax return as if you are married. If this is the case, the government will then have direct evidence of you holding yourself out as married. You should always file separately until you are ready to be married.\\n3-3. Do not open joint bank accounts or get joint credit cards.\\nOpening up joint accounts is a clear indication of your relationship status. Having a joint account is likely not enough to hold yourself out as married, but it will certainly be strong evidence to that effect. If you really want to share your money, consider sharing cash you both pool together.\\n3-4. Do not use your significant other's last name.\\nUsing your partner's last name is a clear indication that you are holding yourself out as being married. Taking someone else's last name is usually reserved for marriage, and while doing so before you are married may be legal, it will certainly hurt your chances of not being seen as married. Not only will sharing a last name look like you are holding yourself out as being married, it will also confuse things with your legal documents such as your photo ID, passport, birth certificate, and social security card.\\n3-5. Be aware of how you talk about your relationship with other people.\\nWhen interacting with others in public, make sure you do not claim you are married. The following examples will give you a good idea of what not to do:\\nWhen you move in together, do not tell your neighbors or house guests that you are a married couple.\\nWhen you are at social gatherings, do not introduce your significant other as \\\"your spouse.\\\"\\n3-6. Watch how you and your significant other act on social media.\\nYou and your partner should not claim you are married on sites such as Twitter, Facebook, Instagram, or Snapchat. Doing so may be enough for you to be holding yourself out as married. For example:\\nDo not create a relationship status on Facebook that says \\\"married.\\\"\\nDo not post a photograph on Instagram of you and your significant other with a caption that says \\\"married\\\" or anything else that could be construed that way.\\nDo not tweet anything on Twitter that states you are married or that you are with your spouse.\\nTips\\nSame sex couples can legally have a common law marriage.[13]\\nX\\nResearch source\\nAll three requirements must be met in order to establish a common law marriage. If even one of the requirements has not been met, no common law marriage will be formed.\\nIf you want to get married in Texas but you do not want a common law marriage, consider a more traditional and formal marriage.\\nWarnings\\nThis article is intended as legal information and does not provide legal advice. If you need legal advice, contact a licensed attorney.\\nA common law marriage is enforceable in Texas the same way any other marriage in Texas would be. Therefore, if you are involved in a common law marriage and want to get divorced, you will have to go through formal divorce proceedings.[14]\\nX\\nResearch source\\nIf you find yourself in a common law marriage and you have a child with your common law spouse, you may be required to provide child support and medical support to that child.[15]\\nX\\nResearch source\\n\", \"简要回答\": \"In Texas, a common law marriage arises when a couple: (1) agree that they are married; (2) live together in Texas as husband and wife; and (3) hold themselves out as being married. Marriage entails certain legal rights and responsibilities, and can impact your rights in the division of property upon divorce or separation. For example, at the end of a relationship, one partner might assert that the parties were in a common law marriage and claim a share of the other partner's property under Texas's community property laws. You and your partner can take steps to avoid the presumption that you are in a common law marriage.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding an Agreement to be Married\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk with your significant other about your relationship.\", \"描述\": \"Communicate with your significant other and make sure you both understand the limits of your relationship. You and your significant other should both have the understanding that there has been no agreement made to be married. You should also communicate the following circumstances with your partner, as they will affect your ability to be involved in a common law marriage:\\nYou cannot be involved in a common law marriage if either you or your partner is under the age of 18.\\nYou cannot be involved in a common law marriage if either you or your significant other is already married.\"}, {\"编号\": 2, \"标题\": \"Do not file any common law marriage documents with a Texas court.\", \"描述\": \"You and your partner should avoid filing certain documents with a Texas court, and you should avoid asking a Texas court to recognize a common law marriage. Doing so will result in the state recognizing a common law marriage. The important documents you should avoid filing and the proceedings you should avoid are:\\n\\nA Declaration of Marriage. This is a document that formalizes a common law marriage. It may also be referred to as a Declaration of Informal Marriage. This document asks you to fill out, sign, and date a declaration stating that you meet all of the requirements of an informal marriage.\\nA Recognition of Common Law Marriage. This is a type of proceeding before a judge whereby you ask the court to recognize a common law marriage for a specific purpose, such as when you are filing for divorce. When you go to the court hearing, you will most likely have to fill out a declaration of marriage form and file it with the court.\\nAgreements signed as a married couple. You should also avoid filing any documents with a court that have been signed by you and your significant other as a married couple. Examples include leases, life insurance policies, and tax returns.\"}, {\"编号\": 3, \"标题\": \"Sign a cohabitation agreement.\", \"描述\": \"You and your partner should draft and sign a cohabitation agreement, which is a document that specifies your rights as a couple and safeguards each person's individual interests and assets. The agreement should include a section that clarifies your relationship status and states that you are not agreeing to be married.\\nA cohabitation agreement should include sections on how household expenses and property accumulated during the relationship will be split; and set forth procedures for a breakup. Within this agreement, include a provision stating: \\\"Our relationship shall not be construed as a common law or informal marriage, and by living together and holding ourselves out as being a couple we are not agreeing to be married.\\\"\\nThe Texas legislature has not specifically addressed the legal issues surrounding cohabitation agreements, but they are likely to be upheld in court as valid contracts. Apart from those requirements, an enforceable cohabitation agreement is just like any other contract and must conform to your state's contract laws.\"}]}, {\"编号\": 2, \"标题\": \"Choosing Not to Live Together as Husband and Wife\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider living with your significant other only when you are ready to be married.\", \"描述\": \"Without evidence to the contrary, living together can be construed by others as evidence that you and your significant other are married.\"}, {\"编号\": 2, \"标题\": \"Understand how you should sign a lease agreement, purchase and sale agreement, deed, or mortgage.\", \"描述\": \"When you and your significant other decide to live with each other, you both need to make sure you do not sign any document as husband and wife. In order to make sure you are not living together as husband and wife, never sign a real estate agreement that contains the following language:\\n\\\"Husband and wife.\\\"\\n\\\"Mr. and Mrs. [followed by one of your last names].\\\"\\n\\\"We sign this real estate agreement as a married couple.\\\"\"}, {\"编号\": 3, \"标题\": \"Talk with your landlord or real estate agent and make your relationship status known.\", \"描述\": \"When you and your partner move in together, make sure you discuss your relationship status with your landlord or your real estate agent and make clear that you are not a married couple.\"}]}, {\"编号\": 3, \"标题\": \"Holding Yourself Out as Unmarried\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sign documents carefully.\", \"描述\": \"When you and your partner sign documents together, make sure you are not signing them as a married couple. Always sign the following documents as an individual, or as a pair without portraying your relationship as a marriage:\\nReal estate documents.\\nLife insurance policies.\\nCredit applications.\"}, {\"编号\": 2, \"标题\": \"File your taxes separately.\", \"描述\": \"Your relationship status plays an important role in filling out tax forms. If you file jointly with your significant other, the government may review your tax return as if you are married. If this is the case, the government will then have direct evidence of you holding yourself out as married. You should always file separately until you are ready to be married.\"}, {\"编号\": 3, \"标题\": \"Do not open joint bank accounts or get joint credit cards.\", \"描述\": \"Opening up joint accounts is a clear indication of your relationship status. Having a joint account is likely not enough to hold yourself out as married, but it will certainly be strong evidence to that effect. If you really want to share your money, consider sharing cash you both pool together.\"}, {\"编号\": 4, \"标题\": \"Do not use your significant other's last name.\", \"描述\": \"Using your partner's last name is a clear indication that you are holding yourself out as being married. Taking someone else's last name is usually reserved for marriage, and while doing so before you are married may be legal, it will certainly hurt your chances of not being seen as married. Not only will sharing a last name look like you are holding yourself out as being married, it will also confuse things with your legal documents such as your photo ID, passport, birth certificate, and social security card.\"}, {\"编号\": 5, \"标题\": \"Be aware of how you talk about your relationship with other people.\", \"描述\": \"When interacting with others in public, make sure you do not claim you are married. The following examples will give you a good idea of what not to do:\\nWhen you move in together, do not tell your neighbors or house guests that you are a married couple.\\nWhen you are at social gatherings, do not introduce your significant other as \\\"your spouse.\\\"\"}, {\"编号\": 6, \"标题\": \"Watch how you and your significant other act on social media.\", \"描述\": \"You and your partner should not claim you are married on sites such as Twitter, Facebook, Instagram, or Snapchat. Doing so may be enough for you to be holding yourself out as married. For example:\\nDo not create a relationship status on Facebook that says \\\"married.\\\"\\nDo not post a photograph on Instagram of you and your significant other with a caption that says \\\"married\\\" or anything else that could be construed that way.\\nDo not tweet anything on Twitter that states you are married or that you are with your spouse.\"}], \"小提示\": [\"Same sex couples can legally have a common law marriage.[13]\\nX\\nResearch source\\n\", \"All three requirements must be met in order to establish a common law marriage. If even one of the requirements has not been met, no common law marriage will be formed.\\n\", \"If you want to get married in Texas but you do not want a common law marriage, consider a more traditional and formal marriage.\\n\"], \"注意事项\": [\"This article is intended as legal information and does not provide legal advice. If you need legal advice, contact a licensed attorney.\\n\", \"A common law marriage is enforceable in Texas the same way any other marriage in Texas would be. Therefore, if you are involved in a common law marriage and want to get divorced, you will have to go through formal divorce proceedings.[14]\\nX\\nResearch source\\n\", \"If you find yourself in a common law marriage and you have a child with your common law spouse, you may be required to provide child support and medical support to that child.[15]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,971 | How to Avoid Common Problems when Installing Laminate Flooring | 1. Preparing for Installation
1-1. Be sure you are up to the challenge.
Installing new floors is a big task and is fundamental to your home. To be successful, you need to have patience, adequate knowledge, and proper tools. Understand the time, energy, and commitment that is required before starting major projects.
If you choose to hire a professional, be sure they are licensed and experienced. Check their references.
1-2. Check the sub-floor.
Sub-floors are typically concrete or cement and develop weaknesses over time. If you place laminate flooring on a weak or uneven sub-floor, the new floor will be compromised and eventually buckle, damage the laminate locking system, creak, or create micro gaps in the new floor. Here are some ways you can check for problems in a sub-floor:
Use a level to see how flat the floor is. Lay a four to six foot level on the sub-floor, and see how close you can get the bubble to float between the vertical lines. If you find that the bubble is floating to one end of the level, the floor may be uneven.
Use the level to measure gaps. Any depressions that measure less than 1/8" are okay for a new floor installation. If you find gaps larger than 1/8", then you may need to use self-leveling mortar to level the surface.
Measure for any areas that peak higher than 1/8". These areas will need to be lowered to create an even surface. Wood floors will need to be sanded down, and concrete floors will need grinding. Mark all of the uneven areas with a felt-tipped marker to keep track.
Check the dimensions of the room, as well—and keep in mind that a room is almost never perfectly square. Houses settle over time, so you need to take constant measurements throughout the project to make sure you don't cut too much off of a tile.
1-3. Choose quality material.
Cheap laminate flooring has a higher chance of being defective right away and over time. Through usage, it may warp, buckle, and develop permanent stains. If you are working with a professional carpenter, ask for their opinion on the best brands. If you are on your own, ask an experienced home center employee, call a contractor, or check online for reviews on products you are considering.
Purchase approximately 15% more laminate than you expect you will need. This will be useful for boards that are damaged, or in case the measurements are not accurate.
Check to make sure you buy products that do not contain harmful chemicals.
1-4. Install proper underlayment.
Underlayment is a thin, hard layer of either cement board, wood, or foam. It is vital to the overall project because it protects the floor from moisture which can seep in from sub-floors such as concrete. Once the laminate flooring is introduced to moisture, it will absorb into the laminate and expand. Proper underlayment will help prevent the laminate from absorbing moisture which reduces buckling and warping over time. Underlayment also insulates noise, maintains the temperature in your home, and creates a smoother surface.
Plywood is the recommended underlayment material for laminate flooring. However, the specific kind of plywood you use will depend on what your floors will be exposed to after installation. For example, if you live in a humid climate, marine plywood is recommended. When purchasing underlayment, check with the professional for guidance on the best type for you.
Plywood underlayment is usually cheap and easy to install. It comes in large sheets that are placed down to cover the floor, and it is secured in place with screws along the edges.
1-5. Monitor the temperature of the laminate.
Flooring that has been left outside, or in a cold atmosphere, is fully contracted. If you start installing the flooring right when you bring it inside, then part of the floor will be installed cold. If the laminate is installed while it is still cold, it will slowly come to room temperature and change in size. Even if there was only a small section that was installed cold, it will expand and put pressure on the rest of the floor. This can cause humps and cracks in the floor and ruin the overall project.
Allow your flooring to warm up overnight before installing it.
2. Preventing Problems During Installation
2-1. Follow the manufacturer's installation directions carefully.
Most modern laminate flooring does not require you to tap or pound it into place. Instead, they use a system of locks that "click" together. If you hammer planks together that use this system, you may break the edges, and your floors will not lock correctly.
2-2. Inspect each piece of laminate.
As the laminate is being installed, look at the laminate planks and edges to ensure they are the right pattern and don't have any visible defects. Replacing just one piece of installed laminate is difficult once surrounding pieces have been installed.
Manufacturers will not cover defective pieces once they have been installed.
2-3. Allow room for expansion.
While you want to prevent laminate flooring from expanding, there is no way to avoid it completely. To accommodate this unavoidable problem, it is important to leave a small amount of space around the edges of the room you are installing laminate flooring. If you do not leave expansion clearance, the floors may warp and buckle not that long after installation.
Be sure to leave about 1/2" of space along the edges of the room. To be safe, check with a professional to figure out what the best amount of space to leave is for the room type and climate.
2-4. Watch for gaps between pieces.
Most quality laminate flooring is made with grooves and other designs that allow the pieces to lock together. This helps to prevent gaps. Pieces that do not get locked together properly will drift apart over time. The gaps will show as dark lines which are actually open expanses. You can correct these spaces with a rubber mallet. Tap the pieces back together as soon as you notice the problem.
If gaps are left unattended, moisture or debris will fall into the spaces and make it hard to fit them snugly back together.
If you don't have a rubber mallet, find a tool that is durable enough to move the laminate but won't scratch or harm the laminate surface.
Tips
Boards that have had both ends cut off can still be used for closets or small areas. Try not to fill in closets until you have enough 'mistake' boards to do the job.
After installing the flooring, you should take proper care of it to keep your laminate floors in perfect condition.
If you're interested in giving your flooring a nicer finish or adjusting its color, look into staining it.
| {
"create_time": "20230517 10:48:56",
"回答明细": "{\"回答\": \"1. Preparing for Installation\\n1-1. Be sure you are up to the challenge.\\nInstalling new floors is a big task and is fundamental to your home. To be successful, you need to have patience, adequate knowledge, and proper tools. Understand the time, energy, and commitment that is required before starting major projects.\\nIf you choose to hire a professional, be sure they are licensed and experienced. Check their references.\\n1-2. Check the sub-floor.\\nSub-floors are typically concrete or cement and develop weaknesses over time. If you place laminate flooring on a weak or uneven sub-floor, the new floor will be compromised and eventually buckle, damage the laminate locking system, creak, or create micro gaps in the new floor. Here are some ways you can check for problems in a sub-floor:\\nUse a level to see how flat the floor is. Lay a four to six foot level on the sub-floor, and see how close you can get the bubble to float between the vertical lines. If you find that the bubble is floating to one end of the level, the floor may be uneven.\\nUse the level to measure gaps. Any depressions that measure less than 1/8\\\" are okay for a new floor installation. If you find gaps larger than 1/8\\\", then you may need to use self-leveling mortar to level the surface.\\nMeasure for any areas that peak higher than 1/8\\\". These areas will need to be lowered to create an even surface. Wood floors will need to be sanded down, and concrete floors will need grinding. Mark all of the uneven areas with a felt-tipped marker to keep track.\\nCheck the dimensions of the room, as well—and keep in mind that a room is almost never perfectly square. Houses settle over time, so you need to take constant measurements throughout the project to make sure you don't cut too much off of a tile.\\n1-3. Choose quality material.\\nCheap laminate flooring has a higher chance of being defective right away and over time. Through usage, it may warp, buckle, and develop permanent stains. If you are working with a professional carpenter, ask for their opinion on the best brands. If you are on your own, ask an experienced home center employee, call a contractor, or check online for reviews on products you are considering.\\nPurchase approximately 15% more laminate than you expect you will need. This will be useful for boards that are damaged, or in case the measurements are not accurate.\\nCheck to make sure you buy products that do not contain harmful chemicals.\\n1-4. Install proper underlayment.\\nUnderlayment is a thin, hard layer of either cement board, wood, or foam. It is vital to the overall project because it protects the floor from moisture which can seep in from sub-floors such as concrete. Once the laminate flooring is introduced to moisture, it will absorb into the laminate and expand. Proper underlayment will help prevent the laminate from absorbing moisture which reduces buckling and warping over time. Underlayment also insulates noise, maintains the temperature in your home, and creates a smoother surface.\\nPlywood is the recommended underlayment material for laminate flooring. However, the specific kind of plywood you use will depend on what your floors will be exposed to after installation. For example, if you live in a humid climate, marine plywood is recommended. When purchasing underlayment, check with the professional for guidance on the best type for you.\\nPlywood underlayment is usually cheap and easy to install. It comes in large sheets that are placed down to cover the floor, and it is secured in place with screws along the edges.\\n1-5. Monitor the temperature of the laminate.\\nFlooring that has been left outside, or in a cold atmosphere, is fully contracted. If you start installing the flooring right when you bring it inside, then part of the floor will be installed cold. If the laminate is installed while it is still cold, it will slowly come to room temperature and change in size. Even if there was only a small section that was installed cold, it will expand and put pressure on the rest of the floor. This can cause humps and cracks in the floor and ruin the overall project.\\nAllow your flooring to warm up overnight before installing it.\\n2. Preventing Problems During Installation\\n2-1. Follow the manufacturer's installation directions carefully.\\nMost modern laminate flooring does not require you to tap or pound it into place. Instead, they use a system of locks that \\\"click\\\" together. If you hammer planks together that use this system, you may break the edges, and your floors will not lock correctly.\\n2-2. Inspect each piece of laminate.\\nAs the laminate is being installed, look at the laminate planks and edges to ensure they are the right pattern and don't have any visible defects. Replacing just one piece of installed laminate is difficult once surrounding pieces have been installed.\\nManufacturers will not cover defective pieces once they have been installed.\\n2-3. Allow room for expansion.\\nWhile you want to prevent laminate flooring from expanding, there is no way to avoid it completely. To accommodate this unavoidable problem, it is important to leave a small amount of space around the edges of the room you are installing laminate flooring. If you do not leave expansion clearance, the floors may warp and buckle not that long after installation. \\nBe sure to leave about 1/2\\\" of space along the edges of the room. To be safe, check with a professional to figure out what the best amount of space to leave is for the room type and climate.\\n2-4. Watch for gaps between pieces.\\nMost quality laminate flooring is made with grooves and other designs that allow the pieces to lock together. This helps to prevent gaps. Pieces that do not get locked together properly will drift apart over time. The gaps will show as dark lines which are actually open expanses. You can correct these spaces with a rubber mallet. Tap the pieces back together as soon as you notice the problem.\\nIf gaps are left unattended, moisture or debris will fall into the spaces and make it hard to fit them snugly back together.\\nIf you don't have a rubber mallet, find a tool that is durable enough to move the laminate but won't scratch or harm the laminate surface.\\nTips\\nBoards that have had both ends cut off can still be used for closets or small areas. Try not to fill in closets until you have enough 'mistake' boards to do the job.\\nAfter installing the flooring, you should take proper care of it to keep your laminate floors in perfect condition.\\nIf you're interested in giving your flooring a nicer finish or adjusting its color, look into staining it.\\n\", \"简要回答\": \"Installing laminate flooring is a big job to tackle. Whether you are doing it yourself, or hiring a professional, it is a good idea to know and understand common problems that may occur. Most problems can be avoided if you know what to look for and how to properly handle the laminate.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing for Installation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be sure you are up to the challenge.\", \"描述\": \"Installing new floors is a big task and is fundamental to your home. To be successful, you need to have patience, adequate knowledge, and proper tools. Understand the time, energy, and commitment that is required before starting major projects.\\nIf you choose to hire a professional, be sure they are licensed and experienced. Check their references.\"}, {\"编号\": 2, \"标题\": \"Check the sub-floor.\", \"描述\": \"Sub-floors are typically concrete or cement and develop weaknesses over time. If you place laminate flooring on a weak or uneven sub-floor, the new floor will be compromised and eventually buckle, damage the laminate locking system, creak, or create micro gaps in the new floor. Here are some ways you can check for problems in a sub-floor:\\nUse a level to see how flat the floor is. Lay a four to six foot level on the sub-floor, and see how close you can get the bubble to float between the vertical lines. If you find that the bubble is floating to one end of the level, the floor may be uneven.\\nUse the level to measure gaps. Any depressions that measure less than 1/8\\\" are okay for a new floor installation. If you find gaps larger than 1/8\\\", then you may need to use self-leveling mortar to level the surface.\\nMeasure for any areas that peak higher than 1/8\\\". These areas will need to be lowered to create an even surface. Wood floors will need to be sanded down, and concrete floors will need grinding. Mark all of the uneven areas with a felt-tipped marker to keep track.\\nCheck the dimensions of the room, as well—and keep in mind that a room is almost never perfectly square. Houses settle over time, so you need to take constant measurements throughout the project to make sure you don't cut too much off of a tile.\"}, {\"编号\": 3, \"标题\": \"Choose quality material.\", \"描述\": \"Cheap laminate flooring has a higher chance of being defective right away and over time. Through usage, it may warp, buckle, and develop permanent stains. If you are working with a professional carpenter, ask for their opinion on the best brands. If you are on your own, ask an experienced home center employee, call a contractor, or check online for reviews on products you are considering.\\nPurchase approximately 15% more laminate than you expect you will need. This will be useful for boards that are damaged, or in case the measurements are not accurate.\\nCheck to make sure you buy products that do not contain harmful chemicals.\"}, {\"编号\": 4, \"标题\": \"Install proper underlayment.\", \"描述\": \"Underlayment is a thin, hard layer of either cement board, wood, or foam. It is vital to the overall project because it protects the floor from moisture which can seep in from sub-floors such as concrete. Once the laminate flooring is introduced to moisture, it will absorb into the laminate and expand. Proper underlayment will help prevent the laminate from absorbing moisture which reduces buckling and warping over time. Underlayment also insulates noise, maintains the temperature in your home, and creates a smoother surface.\\nPlywood is the recommended underlayment material for laminate flooring. However, the specific kind of plywood you use will depend on what your floors will be exposed to after installation. For example, if you live in a humid climate, marine plywood is recommended. When purchasing underlayment, check with the professional for guidance on the best type for you.\\nPlywood underlayment is usually cheap and easy to install. It comes in large sheets that are placed down to cover the floor, and it is secured in place with screws along the edges.\"}, {\"编号\": 5, \"标题\": \"Monitor the temperature of the laminate.\", \"描述\": \"Flooring that has been left outside, or in a cold atmosphere, is fully contracted. If you start installing the flooring right when you bring it inside, then part of the floor will be installed cold. If the laminate is installed while it is still cold, it will slowly come to room temperature and change in size. Even if there was only a small section that was installed cold, it will expand and put pressure on the rest of the floor. This can cause humps and cracks in the floor and ruin the overall project.\\nAllow your flooring to warm up overnight before installing it.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Problems During Installation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Follow the manufacturer's installation directions carefully.\", \"描述\": \"Most modern laminate flooring does not require you to tap or pound it into place. Instead, they use a system of locks that \\\"click\\\" together. If you hammer planks together that use this system, you may break the edges, and your floors will not lock correctly.\"}, {\"编号\": 2, \"标题\": \"Inspect each piece of laminate.\", \"描述\": \"As the laminate is being installed, look at the laminate planks and edges to ensure they are the right pattern and don't have any visible defects. Replacing just one piece of installed laminate is difficult once surrounding pieces have been installed.\\nManufacturers will not cover defective pieces once they have been installed.\"}, {\"编号\": 3, \"标题\": \"Allow room for expansion.\", \"描述\": \"While you want to prevent laminate flooring from expanding, there is no way to avoid it completely. To accommodate this unavoidable problem, it is important to leave a small amount of space around the edges of the room you are installing laminate flooring. If you do not leave expansion clearance, the floors may warp and buckle not that long after installation. \\nBe sure to leave about 1/2\\\" of space along the edges of the room. To be safe, check with a professional to figure out what the best amount of space to leave is for the room type and climate.\"}, {\"编号\": 4, \"标题\": \"Watch for gaps between pieces.\", \"描述\": \"Most quality laminate flooring is made with grooves and other designs that allow the pieces to lock together. This helps to prevent gaps. Pieces that do not get locked together properly will drift apart over time. The gaps will show as dark lines which are actually open expanses. You can correct these spaces with a rubber mallet. Tap the pieces back together as soon as you notice the problem.\\nIf gaps are left unattended, moisture or debris will fall into the spaces and make it hard to fit them snugly back together.\\nIf you don't have a rubber mallet, find a tool that is durable enough to move the laminate but won't scratch or harm the laminate surface.\"}], \"小提示\": [\"Boards that have had both ends cut off can still be used for closets or small areas. Try not to fill in closets until you have enough 'mistake' boards to do the job.\\n\", \"After installing the flooring, you should take proper care of it to keep your laminate floors in perfect condition.\\n\", \"If you're interested in giving your flooring a nicer finish or adjusting its color, look into staining it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,972 | Avoiding Common Spelling Mistakes: Basic Rules, Homophones, Resources & More | 1. Basic Spelling Rules
1-1. Double the letters "s," "f," "z," and "l" at the end of the word after a vowel.
This rule applies mainly to 1-syllable words, such as "fluff," "fuzz," "lull," and "less." These words all have the double consonant at the end.
You will always find exceptions to the rule, such as "biz," but they are often exceptions for a reason. "Biz," for instance," is a slang abbreviation for "business," so it doesn't have a double "z" at the end.
Other examples include "shell," "lass," "fizz," and "ball."
1-2. Use "ck" immediately after vowels and "k" after another consonant.
In 1-syllable words, pick "ck" when the word has a short vowel and no other consonant between the vowel and the end of the word, such as "quack," "crack," "lack," or "duck." Choose just "k" without a "c" if there's another consonant before the "k", such as "cork," "flank," "flask," or "dork."
1-3. Double the consonant when adding "-ed" or "-ing" if the vowel is short.
Typically, to make a word past tense, you add "-ed." To make it into a gerund (a verb that functions as a noun) or present participle (a verb with "ing" on the end), you add "-ing." The trouble is the spelling rules change according to the vowel sound in the word.
If the vowel before the consonant is short, you double the consonant when adding the suffix, such as in the words "winning," "panned," "stopping," and "penning," formed from "win," "pan," "stop," and "pen," respectively.
A suffix is an added ending to a word.
If the vowel before the consonant is long, you use a single consonant when adding the suffix, such as in the words "pined," "paring," "condoned," and "naming," formed from "pine," "pare," "condone," and "named."
Only double the consonant in 2-syllable words if the stress is on the second syllable, such as in "preferred," "admitted," or "committed."
1-4. Put "i" before "e" except after "c."
You may have heard this rhyme before, but it does need a little addition: "i" before "e" except after "c" or when making the "/ay/" sound. It doesn't rhyme as well, but it is more accurate.
For instance, "fierce," "tried," and "friend" all have "i" before "e."
However, "perceive," "receive," and "conceive" all use "ei" because they come after the "c."
The "/ay/"-sound rule comes into effect with words like "neighbor," "heinous," "weigh," and "feign."
Of course, there are always exceptions. "Weird," "seizure," "leisure," "sieve," "friend," and "mischief" don't follow these rules, for instance.
1-5. Ditch the "e" at the end when adding a suffix beginning with a vowel.
Suffixes in this category include "-ible," "-able," "-ing," and "-ous." When you add these to the end of the word where the "e" is not pronounced, you get rid of the "e."
For example, "pore" becomes "porous"; "forage" becomes "foraging"; "response" turns into "responsible"; and "move" turns into "movable."
An exception to this rule is when you need to keep the soft pronunciation of "-ce" or "-ge." Then, keep the "e," such as in "outrage" turning to "outrageous," "notice" becoming "noticeable," or "manage" becoming "manageable."
Also, keep the second "e" when there's a double "e" at the end of the word, such as "see" in "seeable" or "flee" in "fleeing." These "Es" are kept so that the pronunciation is correct.
1-6. Use apostrophes
Apostrophes can be confusing, and for good reason! Sometimes, an apostrophe joins 2 words together into a contraction, such as "you are" becoming "you're." Other times, it makes a word possessive, such as "the cat belonging to that person" becoming "the person's cat."
For instance, "you have" becomes "you've," and "they are" becomes "they're."
For possessive words, "the book Jessie owns" becomes "Jessie's book," while "the cake the man owns" changes to "the man's cake."
It gets a little more confusing with the word "it." "It's" seems like it is possessive because of the apostrophe, but it is actually joining "it is" in a contraction. "Its" is the possessive form of "it."
2. Making Words Plural
2-1. Use an "-s" to make the most simple words plural.
Adding an "-s" to the word is the most basic way to make a word plural. It works on words that end in vowels or consonants with some exceptions.
For instance, "apple" becomes "apples"; "tree" turns to "trees"; "book" changes to "books"; "painting" becomes "paintings"; and "signal" changes to "signals."
2-2. Add "-es" to words ending in "-ch," "-ss," "-s," "-sh," "-z," "-x," and "-o."
When making words plural that end in these letters, you need to add "-es" rather than just "-s." This creates a new syllable in the word.
For instance, words like "crush," "buzz," "fox," "dish," "loss," and "echo" become "crushes," "buzzes," "foxes," "dishes," "losses," and "echoes."
Some exceptions to this rule include words like "radios," "typos," "altos," and "epochs." In the case of "epochs," the "-ch" sounds like a hard "k," which is why you don't add "-es."
2-3. Change words that end in "-fe" to "-ves" when making them plural.
This rule applies to most words that end in "-fe," such as "knife," but it doesn't apply it to words that end with a vowel and then "f," such as "chef." Those words just take an "s" at the end.
For example, "knife" becomes "knives"; "wife" turns into "wives"; and "life" becomes "lives."
2-4. Exchange the "y" for "-ies" when words end in a consonant and a "y."
With these words, "y" may act as the only vowel in the word, such as "spy" or "shy." However, this rule also works on longer words, such as "apply" or "supply."
These words would become "spies," "shies," "applies," and "supplies," respectively.
3. Confusing Homophones
3-1. Use "too" to show an excess, "to" as a preposition, and "two" to refer to a number.
These 3 words can be difficult to spell correctly because they are so commonly used, and they're pronounced the same. "Too" is what you use to show that there's an excessive amount of something, such as "She ate too much chocolate" or "They watched too much television." "To" is the form you use as a preposition before a noun, such as "go to the store" or "run to the end of the block." "Two" refers to the number 2.
"To" usually indicates going somewhere, so to remember it, think of "go" and "to" each having just one "o" and one other letter. "To" is used as a preposition and an infinitive phrase conjunction.
You can tell "too" means excessive because it has too many "Os" in it.
3-2. Pick "affect" for a verb and "effect" for a noun.
While this rule doesn't work every time, it will point you in the right direction most of the time. Remember, a verb does action, while a noun is what does the action or has it done to it.
Another way to remember the difference is think of cause and effect, replacing "cause" with "affect." "Cause" is causing the effect, so "affect" is affecting the effect.
"Affect" is only used as a noun when it means it produced a feeling or "affect." It's the root of words like "affection." It's also the root of "affectation," as another meaning of the verb "affect" is to "put on a pretense."
Likewise, "effect" is used as a verb when talking about bringing about change, as in, "to effect change."
3-3. Use "they're" for a contraction, "their" for possession, and "there" to point to an object.
"They're" is a contraction of "they are," such as "They're going to the movies" or "They're eating apples." "Their" is the possessive form, such as "Their car is next to yours" or "Let's go to their house." "There" tells you where things are, such as "The cat is over there" or "Please go and sit right there."
Remember, "there" shows you places, so it has "here" in it.
3-4. Pick "where" for location and "were" for a past-tense form of "to be."
"Where" asks about the location of something, such as "Where are you going?" "Were," on the other hand, shows something happened in the past, such as "They were going to the store when they got in an accident."
Another common mix-up with these words is "we're," which is a contraction of "we" and "are," such as "We're eating oatmeal."
Remember to look for "here" in "where" to help you remember it's a place word.
3-5. Choose "then" for time and "than" for comparisons.
Even though these words aren't exact homophones, they can still be confusing. Just keep in mind that "than" is the word you use when comparing things, while "then" refers to time, such as "then and now."
For instance, you'd say, "She's smarter than him," or "They ate more bananas than the other table."
For "then," you could write, "We ate better back then," or "The area was quieter then."
3-6. Pick "accept" for the verb and "except" for a preposition.
Remember, the verb does the action, and "accept" will always be a verb that means to take something given by someone else or to agree to something. "Except" means everything but a few or all but one.
For example, you may write, "I accept your gift," or "I accept the situation."
On the other hand, for "except," you may write, "We need everyone working hard on this project, except for Roger, who will be heading up the secondary team."
4. Other Tools & Tricks
4-1. Have a dictionary handy.
These days, it's easy to look up a word when you're not sure of its spelling. Often, if you just type the word into a search engine, the correct word will pop up, and you'll be ready to go!
If you're trying to decide between 2 similar words, you can put both in the search engine, such as "their and there." Often, you'll find a page that lists the differences between the 2 words.
If you don't always have access to the Internet, keep a print dictionary on hand. You can also download dictionary apps that you can use when you're not online.
4-2. Make use of spellcheck.
If you're using word processing software or even just writing in a browser, you'll likely see red or blue squiggly lines appearing under words. That tells you that a word could be spelled wrong, and you should check it out.
Spellcheck isn't right 100% of the time, but when it does pop up, you should definitely take a closer look at the word and maybe look it up somewhere else.
4-3. Read your work aloud before sending it out.
Spellcheck won't catch everything, and you're more likely to catch typos if you read things aloud. Doing so makes you slow down and look at words more carefully, so you can consider each word to ensure you've chosen the correct one.
Programs like Grammarly and the Hemingway Editor can help you check for things that spellcheck misses, like passive voice or improper word use. These don't replace careful editing, but they can supplement it.
4-4. Create a list of words you have trouble with.
If you're always looking up certain words, it can help to make a list of them. That way, you can quickly reference the list without having to refer to a dictionary.
For instance, common words people have trouble with include "definitely," "separate," "environment," "judgment," and "February."
You could also include short explanations of words that sound similar (homophones) but have different spellings, such as "your and you're." That way, you don't have to look them up each time.
4-5. Learn the right pronunciation of words to help spell them correctly.
Some words are difficult to spell because of common mispronunciations. When you learn how to say them, they become easier to spell.
For instance, the word "espresso" is often said "expresso," which may lead you to spell it with an "x." Try repeating "espresso" out loud until it sticks in your brain. You could even make up a funny saying, such as "I don't express myself until I espresso myself."
Tips
If you're having trouble with homophones, try playing word games that focus on homophones to help you learn them. You could also try using flash cards to learn them.
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"回答明细": "{\"回答\": \"1. Basic Spelling Rules\\n1-1. Double the letters \\\"s,\\\" \\\"f,\\\" \\\"z,\\\" and \\\"l\\\" at the end of the word after a vowel.\\nThis rule applies mainly to 1-syllable words, such as \\\"fluff,\\\" \\\"fuzz,\\\" \\\"lull,\\\" and \\\"less.\\\" These words all have the double consonant at the end.\\nYou will always find exceptions to the rule, such as \\\"biz,\\\" but they are often exceptions for a reason. \\\"Biz,\\\" for instance,\\\" is a slang abbreviation for \\\"business,\\\" so it doesn't have a double \\\"z\\\" at the end.\\nOther examples include \\\"shell,\\\" \\\"lass,\\\" \\\"fizz,\\\" and \\\"ball.\\\"\\n1-2. Use \\\"ck\\\" immediately after vowels and \\\"k\\\" after another consonant.\\nIn 1-syllable words, pick \\\"ck\\\" when the word has a short vowel and no other consonant between the vowel and the end of the word, such as \\\"quack,\\\" \\\"crack,\\\" \\\"lack,\\\" or \\\"duck.\\\" Choose just \\\"k\\\" without a \\\"c\\\" if there's another consonant before the \\\"k\\\", such as \\\"cork,\\\" \\\"flank,\\\" \\\"flask,\\\" or \\\"dork.\\\"\\n1-3. Double the consonant when adding \\\"-ed\\\" or \\\"-ing\\\" if the vowel is short.\\nTypically, to make a word past tense, you add \\\"-ed.\\\" To make it into a gerund (a verb that functions as a noun) or present participle (a verb with \\\"ing\\\" on the end), you add \\\"-ing.\\\" The trouble is the spelling rules change according to the vowel sound in the word.\\nIf the vowel before the consonant is short, you double the consonant when adding the suffix, such as in the words \\\"winning,\\\" \\\"panned,\\\" \\\"stopping,\\\" and \\\"penning,\\\" formed from \\\"win,\\\" \\\"pan,\\\" \\\"stop,\\\" and \\\"pen,\\\" respectively.\\nA suffix is an added ending to a word.\\nIf the vowel before the consonant is long, you use a single consonant when adding the suffix, such as in the words \\\"pined,\\\" \\\"paring,\\\" \\\"condoned,\\\" and \\\"naming,\\\" formed from \\\"pine,\\\" \\\"pare,\\\" \\\"condone,\\\" and \\\"named.\\\"\\nOnly double the consonant in 2-syllable words if the stress is on the second syllable, such as in \\\"preferred,\\\" \\\"admitted,\\\" or \\\"committed.\\\"\\n1-4. Put \\\"i\\\" before \\\"e\\\" except after \\\"c.\\\"\\nYou may have heard this rhyme before, but it does need a little addition: \\\"i\\\" before \\\"e\\\" except after \\\"c\\\" or when making the \\\"/ay/\\\" sound. It doesn't rhyme as well, but it is more accurate.\\nFor instance, \\\"fierce,\\\" \\\"tried,\\\" and \\\"friend\\\" all have \\\"i\\\" before \\\"e.\\\"\\nHowever, \\\"perceive,\\\" \\\"receive,\\\" and \\\"conceive\\\" all use \\\"ei\\\" because they come after the \\\"c.\\\"\\nThe \\\"/ay/\\\"-sound rule comes into effect with words like \\\"neighbor,\\\" \\\"heinous,\\\" \\\"weigh,\\\" and \\\"feign.\\\"\\nOf course, there are always exceptions. \\\"Weird,\\\" \\\"seizure,\\\" \\\"leisure,\\\" \\\"sieve,\\\" \\\"friend,\\\" and \\\"mischief\\\" don't follow these rules, for instance.\\n1-5. Ditch the \\\"e\\\" at the end when adding a suffix beginning with a vowel.\\nSuffixes in this category include \\\"-ible,\\\" \\\"-able,\\\" \\\"-ing,\\\" and \\\"-ous.\\\" When you add these to the end of the word where the \\\"e\\\" is not pronounced, you get rid of the \\\"e.\\\"\\nFor example, \\\"pore\\\" becomes \\\"porous\\\"; \\\"forage\\\" becomes \\\"foraging\\\"; \\\"response\\\" turns into \\\"responsible\\\"; and \\\"move\\\" turns into \\\"movable.\\\"\\nAn exception to this rule is when you need to keep the soft pronunciation of \\\"-ce\\\" or \\\"-ge.\\\" Then, keep the \\\"e,\\\" such as in \\\"outrage\\\" turning to \\\"outrageous,\\\" \\\"notice\\\" becoming \\\"noticeable,\\\" or \\\"manage\\\" becoming \\\"manageable.\\\"\\nAlso, keep the second \\\"e\\\" when there's a double \\\"e\\\" at the end of the word, such as \\\"see\\\" in \\\"seeable\\\" or \\\"flee\\\" in \\\"fleeing.\\\" These \\\"Es\\\" are kept so that the pronunciation is correct.\\n1-6. Use apostrophes\\nApostrophes can be confusing, and for good reason! Sometimes, an apostrophe joins 2 words together into a contraction, such as \\\"you are\\\" becoming \\\"you're.\\\" Other times, it makes a word possessive, such as \\\"the cat belonging to that person\\\" becoming \\\"the person's cat.\\\"\\nFor instance, \\\"you have\\\" becomes \\\"you've,\\\" and \\\"they are\\\" becomes \\\"they're.\\\"\\nFor possessive words, \\\"the book Jessie owns\\\" becomes \\\"Jessie's book,\\\" while \\\"the cake the man owns\\\" changes to \\\"the man's cake.\\\"\\nIt gets a little more confusing with the word \\\"it.\\\" \\\"It's\\\" seems like it is possessive because of the apostrophe, but it is actually joining \\\"it is\\\" in a contraction. \\\"Its\\\" is the possessive form of \\\"it.\\\"\\n2. Making Words Plural\\n2-1. Use an \\\"-s\\\" to make the most simple words plural.\\nAdding an \\\"-s\\\" to the word is the most basic way to make a word plural. It works on words that end in vowels or consonants with some exceptions.\\nFor instance, \\\"apple\\\" becomes \\\"apples\\\"; \\\"tree\\\" turns to \\\"trees\\\"; \\\"book\\\" changes to \\\"books\\\"; \\\"painting\\\" becomes \\\"paintings\\\"; and \\\"signal\\\" changes to \\\"signals.\\\"\\n2-2. Add \\\"-es\\\" to words ending in \\\"-ch,\\\" \\\"-ss,\\\" \\\"-s,\\\" \\\"-sh,\\\" \\\"-z,\\\" \\\"-x,\\\" and \\\"-o.\\\"\\nWhen making words plural that end in these letters, you need to add \\\"-es\\\" rather than just \\\"-s.\\\" This creates a new syllable in the word.\\nFor instance, words like \\\"crush,\\\" \\\"buzz,\\\" \\\"fox,\\\" \\\"dish,\\\" \\\"loss,\\\" and \\\"echo\\\" become \\\"crushes,\\\" \\\"buzzes,\\\" \\\"foxes,\\\" \\\"dishes,\\\" \\\"losses,\\\" and \\\"echoes.\\\"\\nSome exceptions to this rule include words like \\\"radios,\\\" \\\"typos,\\\" \\\"altos,\\\" and \\\"epochs.\\\" In the case of \\\"epochs,\\\" the \\\"-ch\\\" sounds like a hard \\\"k,\\\" which is why you don't add \\\"-es.\\\"\\n2-3. Change words that end in \\\"-fe\\\" to \\\"-ves\\\" when making them plural.\\nThis rule applies to most words that end in \\\"-fe,\\\" such as \\\"knife,\\\" but it doesn't apply it to words that end with a vowel and then \\\"f,\\\" such as \\\"chef.\\\" Those words just take an \\\"s\\\" at the end.\\nFor example, \\\"knife\\\" becomes \\\"knives\\\"; \\\"wife\\\" turns into \\\"wives\\\"; and \\\"life\\\" becomes \\\"lives.\\\"\\n2-4. Exchange the \\\"y\\\" for \\\"-ies\\\" when words end in a consonant and a \\\"y.\\\"\\nWith these words, \\\"y\\\" may act as the only vowel in the word, such as \\\"spy\\\" or \\\"shy.\\\" However, this rule also works on longer words, such as \\\"apply\\\" or \\\"supply.\\\"\\nThese words would become \\\"spies,\\\" \\\"shies,\\\" \\\"applies,\\\" and \\\"supplies,\\\" respectively.\\n3. Confusing Homophones\\n3-1. Use \\\"too\\\" to show an excess, \\\"to\\\" as a preposition, and \\\"two\\\" to refer to a number.\\nThese 3 words can be difficult to spell correctly because they are so commonly used, and they're pronounced the same. \\\"Too\\\" is what you use to show that there's an excessive amount of something, such as \\\"She ate too much chocolate\\\" or \\\"They watched too much television.\\\" \\\"To\\\" is the form you use as a preposition before a noun, such as \\\"go to the store\\\" or \\\"run to the end of the block.\\\" \\\"Two\\\" refers to the number 2.\\n\\\"To\\\" usually indicates going somewhere, so to remember it, think of \\\"go\\\" and \\\"to\\\" each having just one \\\"o\\\" and one other letter. \\\"To\\\" is used as a preposition and an infinitive phrase conjunction.\\nYou can tell \\\"too\\\" means excessive because it has too many \\\"Os\\\" in it.\\n3-2. Pick \\\"affect\\\" for a verb and \\\"effect\\\" for a noun.\\nWhile this rule doesn't work every time, it will point you in the right direction most of the time. Remember, a verb does action, while a noun is what does the action or has it done to it.\\nAnother way to remember the difference is think of cause and effect, replacing \\\"cause\\\" with \\\"affect.\\\" \\\"Cause\\\" is causing the effect, so \\\"affect\\\" is affecting the effect.\\n\\\"Affect\\\" is only used as a noun when it means it produced a feeling or \\\"affect.\\\" It's the root of words like \\\"affection.\\\" It's also the root of \\\"affectation,\\\" as another meaning of the verb \\\"affect\\\" is to \\\"put on a pretense.\\\"\\nLikewise, \\\"effect\\\" is used as a verb when talking about bringing about change, as in, \\\"to effect change.\\\"\\n3-3. Use \\\"they're\\\" for a contraction, \\\"their\\\" for possession, and \\\"there\\\" to point to an object.\\n\\\"They're\\\" is a contraction of \\\"they are,\\\" such as \\\"They're going to the movies\\\" or \\\"They're eating apples.\\\" \\\"Their\\\" is the possessive form, such as \\\"Their car is next to yours\\\" or \\\"Let's go to their house.\\\" \\\"There\\\" tells you where things are, such as \\\"The cat is over there\\\" or \\\"Please go and sit right there.\\\"\\nRemember, \\\"there\\\" shows you places, so it has \\\"here\\\" in it.\\n3-4. Pick \\\"where\\\" for location and \\\"were\\\" for a past-tense form of \\\"to be.\\\"\\n\\\"Where\\\" asks about the location of something, such as \\\"Where are you going?\\\" \\\"Were,\\\" on the other hand, shows something happened in the past, such as \\\"They were going to the store when they got in an accident.\\\"\\nAnother common mix-up with these words is \\\"we're,\\\" which is a contraction of \\\"we\\\" and \\\"are,\\\" such as \\\"We're eating oatmeal.\\\"\\nRemember to look for \\\"here\\\" in \\\"where\\\" to help you remember it's a place word.\\n3-5. Choose \\\"then\\\" for time and \\\"than\\\" for comparisons.\\nEven though these words aren't exact homophones, they can still be confusing. Just keep in mind that \\\"than\\\" is the word you use when comparing things, while \\\"then\\\" refers to time, such as \\\"then and now.\\\"\\nFor instance, you'd say, \\\"She's smarter than him,\\\" or \\\"They ate more bananas than the other table.\\\"\\nFor \\\"then,\\\" you could write, \\\"We ate better back then,\\\" or \\\"The area was quieter then.\\\"\\n3-6. Pick \\\"accept\\\" for the verb and \\\"except\\\" for a preposition.\\nRemember, the verb does the action, and \\\"accept\\\" will always be a verb that means to take something given by someone else or to agree to something. \\\"Except\\\" means everything but a few or all but one.\\nFor example, you may write, \\\"I accept your gift,\\\" or \\\"I accept the situation.\\\"\\nOn the other hand, for \\\"except,\\\" you may write, \\\"We need everyone working hard on this project, except for Roger, who will be heading up the secondary team.\\\"\\n4. Other Tools & Tricks\\n4-1. Have a dictionary handy.\\nThese days, it's easy to look up a word when you're not sure of its spelling. Often, if you just type the word into a search engine, the correct word will pop up, and you'll be ready to go!\\nIf you're trying to decide between 2 similar words, you can put both in the search engine, such as \\\"their and there.\\\" Often, you'll find a page that lists the differences between the 2 words.\\nIf you don't always have access to the Internet, keep a print dictionary on hand. You can also download dictionary apps that you can use when you're not online.\\n4-2. Make use of spellcheck.\\nIf you're using word processing software or even just writing in a browser, you'll likely see red or blue squiggly lines appearing under words. That tells you that a word could be spelled wrong, and you should check it out.\\nSpellcheck isn't right 100% of the time, but when it does pop up, you should definitely take a closer look at the word and maybe look it up somewhere else.\\n4-3. Read your work aloud before sending it out.\\nSpellcheck won't catch everything, and you're more likely to catch typos if you read things aloud. Doing so makes you slow down and look at words more carefully, so you can consider each word to ensure you've chosen the correct one.\\nPrograms like Grammarly and the Hemingway Editor can help you check for things that spellcheck misses, like passive voice or improper word use. These don't replace careful editing, but they can supplement it.\\n4-4. Create a list of words you have trouble with.\\nIf you're always looking up certain words, it can help to make a list of them. That way, you can quickly reference the list without having to refer to a dictionary.\\nFor instance, common words people have trouble with include \\\"definitely,\\\" \\\"separate,\\\" \\\"environment,\\\" \\\"judgment,\\\" and \\\"February.\\\"\\nYou could also include short explanations of words that sound similar (homophones) but have different spellings, such as \\\"your and you're.\\\" That way, you don't have to look them up each time.\\n4-5. Learn the right pronunciation of words to help spell them correctly.\\nSome words are difficult to spell because of common mispronunciations. When you learn how to say them, they become easier to spell.\\nFor instance, the word \\\"espresso\\\" is often said \\\"expresso,\\\" which may lead you to spell it with an \\\"x.\\\" Try repeating \\\"espresso\\\" out loud until it sticks in your brain. You could even make up a funny saying, such as \\\"I don't express myself until I espresso myself.\\\"\\nTips\\nIf you're having trouble with homophones, try playing word games that focus on homophones to help you learn them. You could also try using flash cards to learn them.\\n\", \"简要回答\": \"Spelling in English is no small feat. English borrows so many words from other languages that nearly every spelling rule has an exception. Thankfully, it’s as easy to avoid common spelling mistakes as it is to make them in the first place. In this article, we’ll guide you through the most common spelling errors people make, break down confusing rules in the English language, and show you some resources to make you a master speller. If you’re ready to nail your next spelling bee, keep scrolling!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Basic Spelling Rules\", \"步骤\": [{\"编号\": 1, \"标题\": \"Double the letters \\\"s,\\\" \\\"f,\\\" \\\"z,\\\" and \\\"l\\\" at the end of the word after a vowel.\", \"描述\": \"This rule applies mainly to 1-syllable words, such as \\\"fluff,\\\" \\\"fuzz,\\\" \\\"lull,\\\" and \\\"less.\\\" These words all have the double consonant at the end.\\nYou will always find exceptions to the rule, such as \\\"biz,\\\" but they are often exceptions for a reason. \\\"Biz,\\\" for instance,\\\" is a slang abbreviation for \\\"business,\\\" so it doesn't have a double \\\"z\\\" at the end.\\nOther examples include \\\"shell,\\\" \\\"lass,\\\" \\\"fizz,\\\" and \\\"ball.\\\"\"}, {\"编号\": 2, \"标题\": \"Use \\\"ck\\\" immediately after vowels and \\\"k\\\" after another consonant.\", \"描述\": \"In 1-syllable words, pick \\\"ck\\\" when the word has a short vowel and no other consonant between the vowel and the end of the word, such as \\\"quack,\\\" \\\"crack,\\\" \\\"lack,\\\" or \\\"duck.\\\" Choose just \\\"k\\\" without a \\\"c\\\" if there's another consonant before the \\\"k\\\", such as \\\"cork,\\\" \\\"flank,\\\" \\\"flask,\\\" or \\\"dork.\\\"\"}, {\"编号\": 3, \"标题\": \"Double the consonant when adding \\\"-ed\\\" or \\\"-ing\\\" if the vowel is short.\", \"描述\": \"Typically, to make a word past tense, you add \\\"-ed.\\\" To make it into a gerund (a verb that functions as a noun) or present participle (a verb with \\\"ing\\\" on the end), you add \\\"-ing.\\\" The trouble is the spelling rules change according to the vowel sound in the word.\\nIf the vowel before the consonant is short, you double the consonant when adding the suffix, such as in the words \\\"winning,\\\" \\\"panned,\\\" \\\"stopping,\\\" and \\\"penning,\\\" formed from \\\"win,\\\" \\\"pan,\\\" \\\"stop,\\\" and \\\"pen,\\\" respectively.\\nA suffix is an added ending to a word.\\nIf the vowel before the consonant is long, you use a single consonant when adding the suffix, such as in the words \\\"pined,\\\" \\\"paring,\\\" \\\"condoned,\\\" and \\\"naming,\\\" formed from \\\"pine,\\\" \\\"pare,\\\" \\\"condone,\\\" and \\\"named.\\\"\\nOnly double the consonant in 2-syllable words if the stress is on the second syllable, such as in \\\"preferred,\\\" \\\"admitted,\\\" or \\\"committed.\\\"\"}, {\"编号\": 4, \"标题\": \"Put \\\"i\\\" before \\\"e\\\" except after \\\"c.\\\"\", \"描述\": \"You may have heard this rhyme before, but it does need a little addition: \\\"i\\\" before \\\"e\\\" except after \\\"c\\\" or when making the \\\"/ay/\\\" sound. It doesn't rhyme as well, but it is more accurate.\\nFor instance, \\\"fierce,\\\" \\\"tried,\\\" and \\\"friend\\\" all have \\\"i\\\" before \\\"e.\\\"\\nHowever, \\\"perceive,\\\" \\\"receive,\\\" and \\\"conceive\\\" all use \\\"ei\\\" because they come after the \\\"c.\\\"\\nThe \\\"/ay/\\\"-sound rule comes into effect with words like \\\"neighbor,\\\" \\\"heinous,\\\" \\\"weigh,\\\" and \\\"feign.\\\"\\nOf course, there are always exceptions. \\\"Weird,\\\" \\\"seizure,\\\" \\\"leisure,\\\" \\\"sieve,\\\" \\\"friend,\\\" and \\\"mischief\\\" don't follow these rules, for instance.\"}, {\"编号\": 5, \"标题\": \"Ditch the \\\"e\\\" at the end when adding a suffix beginning with a vowel.\", \"描述\": \"Suffixes in this category include \\\"-ible,\\\" \\\"-able,\\\" \\\"-ing,\\\" and \\\"-ous.\\\" When you add these to the end of the word where the \\\"e\\\" is not pronounced, you get rid of the \\\"e.\\\"\\nFor example, \\\"pore\\\" becomes \\\"porous\\\"; \\\"forage\\\" becomes \\\"foraging\\\"; \\\"response\\\" turns into \\\"responsible\\\"; and \\\"move\\\" turns into \\\"movable.\\\"\\nAn exception to this rule is when you need to keep the soft pronunciation of \\\"-ce\\\" or \\\"-ge.\\\" Then, keep the \\\"e,\\\" such as in \\\"outrage\\\" turning to \\\"outrageous,\\\" \\\"notice\\\" becoming \\\"noticeable,\\\" or \\\"manage\\\" becoming \\\"manageable.\\\"\\nAlso, keep the second \\\"e\\\" when there's a double \\\"e\\\" at the end of the word, such as \\\"see\\\" in \\\"seeable\\\" or \\\"flee\\\" in \\\"fleeing.\\\" These \\\"Es\\\" are kept so that the pronunciation is correct.\"}, {\"编号\": 6, \"标题\": \"Use apostrophes\", \"描述\": \"Apostrophes can be confusing, and for good reason! Sometimes, an apostrophe joins 2 words together into a contraction, such as \\\"you are\\\" becoming \\\"you're.\\\" Other times, it makes a word possessive, such as \\\"the cat belonging to that person\\\" becoming \\\"the person's cat.\\\"\\nFor instance, \\\"you have\\\" becomes \\\"you've,\\\" and \\\"they are\\\" becomes \\\"they're.\\\"\\nFor possessive words, \\\"the book Jessie owns\\\" becomes \\\"Jessie's book,\\\" while \\\"the cake the man owns\\\" changes to \\\"the man's cake.\\\"\\nIt gets a little more confusing with the word \\\"it.\\\" \\\"It's\\\" seems like it is possessive because of the apostrophe, but it is actually joining \\\"it is\\\" in a contraction. \\\"Its\\\" is the possessive form of \\\"it.\\\"\"}]}, {\"编号\": 2, \"标题\": \"Making Words Plural\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use an \\\"-s\\\" to make the most simple words plural.\", \"描述\": \"Adding an \\\"-s\\\" to the word is the most basic way to make a word plural. It works on words that end in vowels or consonants with some exceptions.\\nFor instance, \\\"apple\\\" becomes \\\"apples\\\"; \\\"tree\\\" turns to \\\"trees\\\"; \\\"book\\\" changes to \\\"books\\\"; \\\"painting\\\" becomes \\\"paintings\\\"; and \\\"signal\\\" changes to \\\"signals.\\\"\"}, {\"编号\": 2, \"标题\": \"Add \\\"-es\\\" to words ending in \\\"-ch,\\\" \\\"-ss,\\\" \\\"-s,\\\" \\\"-sh,\\\" \\\"-z,\\\" \\\"-x,\\\" and \\\"-o.\\\"\", \"描述\": \"When making words plural that end in these letters, you need to add \\\"-es\\\" rather than just \\\"-s.\\\" This creates a new syllable in the word.\\nFor instance, words like \\\"crush,\\\" \\\"buzz,\\\" \\\"fox,\\\" \\\"dish,\\\" \\\"loss,\\\" and \\\"echo\\\" become \\\"crushes,\\\" \\\"buzzes,\\\" \\\"foxes,\\\" \\\"dishes,\\\" \\\"losses,\\\" and \\\"echoes.\\\"\\nSome exceptions to this rule include words like \\\"radios,\\\" \\\"typos,\\\" \\\"altos,\\\" and \\\"epochs.\\\" In the case of \\\"epochs,\\\" the \\\"-ch\\\" sounds like a hard \\\"k,\\\" which is why you don't add \\\"-es.\\\"\"}, {\"编号\": 3, \"标题\": \"Change words that end in \\\"-fe\\\" to \\\"-ves\\\" when making them plural.\", \"描述\": \"This rule applies to most words that end in \\\"-fe,\\\" such as \\\"knife,\\\" but it doesn't apply it to words that end with a vowel and then \\\"f,\\\" such as \\\"chef.\\\" Those words just take an \\\"s\\\" at the end.\\nFor example, \\\"knife\\\" becomes \\\"knives\\\"; \\\"wife\\\" turns into \\\"wives\\\"; and \\\"life\\\" becomes \\\"lives.\\\"\"}, {\"编号\": 4, \"标题\": \"Exchange the \\\"y\\\" for \\\"-ies\\\" when words end in a consonant and a \\\"y.\\\"\", \"描述\": \"With these words, \\\"y\\\" may act as the only vowel in the word, such as \\\"spy\\\" or \\\"shy.\\\" However, this rule also works on longer words, such as \\\"apply\\\" or \\\"supply.\\\"\\nThese words would become \\\"spies,\\\" \\\"shies,\\\" \\\"applies,\\\" and \\\"supplies,\\\" respectively.\"}]}, {\"编号\": 3, \"标题\": \"Confusing Homophones\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use \\\"too\\\" to show an excess, \\\"to\\\" as a preposition, and \\\"two\\\" to refer to a number.\", \"描述\": \"These 3 words can be difficult to spell correctly because they are so commonly used, and they're pronounced the same. \\\"Too\\\" is what you use to show that there's an excessive amount of something, such as \\\"She ate too much chocolate\\\" or \\\"They watched too much television.\\\" \\\"To\\\" is the form you use as a preposition before a noun, such as \\\"go to the store\\\" or \\\"run to the end of the block.\\\" \\\"Two\\\" refers to the number 2.\\n\\\"To\\\" usually indicates going somewhere, so to remember it, think of \\\"go\\\" and \\\"to\\\" each having just one \\\"o\\\" and one other letter. \\\"To\\\" is used as a preposition and an infinitive phrase conjunction.\\nYou can tell \\\"too\\\" means excessive because it has too many \\\"Os\\\" in it.\"}, {\"编号\": 2, \"标题\": \"Pick \\\"affect\\\" for a verb and \\\"effect\\\" for a noun.\", \"描述\": \"While this rule doesn't work every time, it will point you in the right direction most of the time. Remember, a verb does action, while a noun is what does the action or has it done to it.\\nAnother way to remember the difference is think of cause and effect, replacing \\\"cause\\\" with \\\"affect.\\\" \\\"Cause\\\" is causing the effect, so \\\"affect\\\" is affecting the effect.\\n\\\"Affect\\\" is only used as a noun when it means it produced a feeling or \\\"affect.\\\" It's the root of words like \\\"affection.\\\" It's also the root of \\\"affectation,\\\" as another meaning of the verb \\\"affect\\\" is to \\\"put on a pretense.\\\"\\nLikewise, \\\"effect\\\" is used as a verb when talking about bringing about change, as in, \\\"to effect change.\\\"\"}, {\"编号\": 3, \"标题\": \"Use \\\"they're\\\" for a contraction, \\\"their\\\" for possession, and \\\"there\\\" to point to an object.\", \"描述\": \"\\\"They're\\\" is a contraction of \\\"they are,\\\" such as \\\"They're going to the movies\\\" or \\\"They're eating apples.\\\" \\\"Their\\\" is the possessive form, such as \\\"Their car is next to yours\\\" or \\\"Let's go to their house.\\\" \\\"There\\\" tells you where things are, such as \\\"The cat is over there\\\" or \\\"Please go and sit right there.\\\"\\nRemember, \\\"there\\\" shows you places, so it has \\\"here\\\" in it.\"}, {\"编号\": 4, \"标题\": \"Pick \\\"where\\\" for location and \\\"were\\\" for a past-tense form of \\\"to be.\\\"\", \"描述\": \"\\\"Where\\\" asks about the location of something, such as \\\"Where are you going?\\\" \\\"Were,\\\" on the other hand, shows something happened in the past, such as \\\"They were going to the store when they got in an accident.\\\"\\nAnother common mix-up with these words is \\\"we're,\\\" which is a contraction of \\\"we\\\" and \\\"are,\\\" such as \\\"We're eating oatmeal.\\\"\\nRemember to look for \\\"here\\\" in \\\"where\\\" to help you remember it's a place word.\"}, {\"编号\": 5, \"标题\": \"Choose \\\"then\\\" for time and \\\"than\\\" for comparisons.\", \"描述\": \"Even though these words aren't exact homophones, they can still be confusing. Just keep in mind that \\\"than\\\" is the word you use when comparing things, while \\\"then\\\" refers to time, such as \\\"then and now.\\\"\\nFor instance, you'd say, \\\"She's smarter than him,\\\" or \\\"They ate more bananas than the other table.\\\"\\nFor \\\"then,\\\" you could write, \\\"We ate better back then,\\\" or \\\"The area was quieter then.\\\"\"}, {\"编号\": 6, \"标题\": \"Pick \\\"accept\\\" for the verb and \\\"except\\\" for a preposition.\", \"描述\": \"Remember, the verb does the action, and \\\"accept\\\" will always be a verb that means to take something given by someone else or to agree to something. \\\"Except\\\" means everything but a few or all but one.\\nFor example, you may write, \\\"I accept your gift,\\\" or \\\"I accept the situation.\\\"\\nOn the other hand, for \\\"except,\\\" you may write, \\\"We need everyone working hard on this project, except for Roger, who will be heading up the secondary team.\\\"\"}]}, {\"编号\": 4, \"标题\": \"Other Tools & Tricks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have a dictionary handy.\", \"描述\": \"These days, it's easy to look up a word when you're not sure of its spelling. Often, if you just type the word into a search engine, the correct word will pop up, and you'll be ready to go!\\nIf you're trying to decide between 2 similar words, you can put both in the search engine, such as \\\"their and there.\\\" Often, you'll find a page that lists the differences between the 2 words.\\nIf you don't always have access to the Internet, keep a print dictionary on hand. You can also download dictionary apps that you can use when you're not online.\"}, {\"编号\": 2, \"标题\": \"Make use of spellcheck.\", \"描述\": \"If you're using word processing software or even just writing in a browser, you'll likely see red or blue squiggly lines appearing under words. That tells you that a word could be spelled wrong, and you should check it out.\\nSpellcheck isn't right 100% of the time, but when it does pop up, you should definitely take a closer look at the word and maybe look it up somewhere else.\"}, {\"编号\": 3, \"标题\": \"Read your work aloud before sending it out.\", \"描述\": \"Spellcheck won't catch everything, and you're more likely to catch typos if you read things aloud. Doing so makes you slow down and look at words more carefully, so you can consider each word to ensure you've chosen the correct one.\\nPrograms like Grammarly and the Hemingway Editor can help you check for things that spellcheck misses, like passive voice or improper word use. These don't replace careful editing, but they can supplement it.\"}, {\"编号\": 4, \"标题\": \"Create a list of words you have trouble with.\", \"描述\": \"If you're always looking up certain words, it can help to make a list of them. That way, you can quickly reference the list without having to refer to a dictionary.\\nFor instance, common words people have trouble with include \\\"definitely,\\\" \\\"separate,\\\" \\\"environment,\\\" \\\"judgment,\\\" and \\\"February.\\\"\\nYou could also include short explanations of words that sound similar (homophones) but have different spellings, such as \\\"your and you're.\\\" That way, you don't have to look them up each time.\"}, {\"编号\": 5, \"标题\": \"Learn the right pronunciation of words to help spell them correctly.\", \"描述\": \"Some words are difficult to spell because of common mispronunciations. When you learn how to say them, they become easier to spell.\\nFor instance, the word \\\"espresso\\\" is often said \\\"expresso,\\\" which may lead you to spell it with an \\\"x.\\\" Try repeating \\\"espresso\\\" out loud until it sticks in your brain. You could even make up a funny saying, such as \\\"I don't express myself until I espresso myself.\\\"\"}], \"小提示\": [\"If you're having trouble with homophones, try playing word games that focus on homophones to help you learn them. You could also try using flash cards to learn them.\\n\"]}]}}",
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2,973 | How to Avoid Conflict | 1. Defusing a Tense Situation
1-1. Let go of the issue if bringing it up is unlikely to improve the situation.
In some cases, the best way to avoid a conflict is to let it go and avoid bringing it up at all. Ask yourself what the benefit of bringing up the issue might be. If there are no potential benefits, don’t bring it up. This can be difficult to do, especially if you have strong feelings on the matter, but it may be more beneficial to let it go in the long run.
For example, if you and a friend or family member disagree about a political issue, then it might be best to avoid discussing that topic. If the person brings it up, change the subject. Try saying something like, “Hey, that reminds me. Do you want to go see that documentary about Abraham Lincoln? It looks great!”
1-2. Express your opinion in a respectful way if it will make you feel better.
If you really feel like you need to speak your mind to the person, that’s fine. However, it’s important to do so in a calm, respectful manner. Don’t yell at the person or cast blame. Use “I” language to express your concern and avoid becoming emotional.
For example, if you’re upset with your significant other for not consulting you before spending a large amount of money, try saying something like, “I feel left out when you don’t ask my opinion before making a major purchase. I’d really like it if I could have a say in the future.”
Or, if you are angry with a friend for sharing something you told them in confidence, you might say, “I feel hurt that you told other people about my secret crush on Jacob. I didn’t want anyone else to know about it.”
1-3. Postpone the conversation if you need more time to think.
There’s nothing wrong with putting off the conversation until you’ve had a chance to think it through and calm down. Give yourself a day or two to think the situation over and get your thoughts and feelings sorted out. If you still are feeling bothered by the conflict after some time, reach out to the other person and ask them to have a conversation.
For example, if you’re having a disagreement with a friend or family member, try saying something like, “I want to discuss this with you, but I’m not ready yet. Can we talk about it later this evening?”
Or, if you’re caught in a conflict with a coworker, you could email or say something like, “I need a little more time to process this, but I’ll get back to you as soon as possible!”
1-4. Point out that arguing will not make the situation better.
If the intensity starts to build between you and someone else, take a moment to identify what’s happening and explain why it is not productive. This may help to take things down a notch and enable a calm discussion between the two of you.
For example, if you’re fighting with a significant other, friend, or family member, try saying something like, “We can sit here and yell at each other all day, but it’s not going to solve our problem. Let’s work together to find a solution instead.”
Or, if you’re caught in an argument with a coworker, try saying something like, “We’re not moving towards a solution to our problem. Let’s sit down and calmly discuss this issue instead.”
1-5. Use humor to defuse tense situations when appropriate.
There are times when you might be able to make a joke to express yourself and avoid getting into an argument. However, don't make a joke at someone else’s expense or say anything mean-spirited. Always make sure to keep your comments playful, yet respectful.
For example, if your best friend is chronically late when you make plans together, you might make a joke about it by saying something like, “The next time you aren’t looking, I’m going to set all of your clocks ahead by 20 minutes!”
Or, if a coworker often criticizes your work, you might joke about it by saying, “Hey Linda, would you mind taking a look at my proposal? If you like it, then I think we’ll get the job for sure!”
1-6. Respond to minor problems before they escalate.
If you begin having problems with a co-worker, friend, family member, or significant other, act immediately. Talk with the person and involve a mediator if needed to resolve the issue. Don't wait for the issue to clear up on its own or it may get worse.
For example, if you and a significant other or close friend start to bicker about little things, sit down with them and talk about it. Ask them if something has been bothering them and if there’s anything you can do to help.
Or, if you and a coworker frequently get into minor arguments about things you disagree on, ask a human resources manager to act as a mediator to help the two of you discuss the issue.
2. Talking with the Person
2-1. Arrange a time to talk when you won’t be interrupted.
Decide on a time when you can be alone and when you will have plenty of time to sit and talk about the issue. Choose someplace neutral to meet up as well so that neither of you will feel vulnerable. The location may be private or semi-private depending on the nature of your conflict.
Try sending the person a message or saying, “I’d really like to talk with you about something later today. Can we plan to meet in the conference room at 3:30?”
2-2. Describe the issue in terms of what happened, not what the person did.
It’s important to avoid casting blame or focusing on the person’s actions when you talk with them about the issue. Focus on the problem rather than the person, such as by saying what the issue is and what needs to happen now to resolve the issue. Avoid mentioning character traits that you think may have brought about the problem.
For example, if you’re having an issue with a coworker, you might say something like, “Because this deadline was missed, we need to make up for lost time.” Don’t say something like, “You’re incompetent and you missed the deadline, so now we’re all behind.”
If the problem is between you and a family member or friend, you might say something like, “The garbage didn’t get taken out on time, so we’re going to have to make a dump run.” Don’t say, “You’re lazy and you didn’t remember to take out the garbage even though I reminded you, so now we’re surrounded by filth!”
2-3. Listen carefully
Once you have expressed the problem to the person, give them a chance to talk and listen carefully to what they have to say. Face them, make eye contact, and put away anything that might distract you, such as your phone. You can also nod your head and make neutral statements to indicate that you are listening, such as “yes,” “go on,” and “I see.”
If the person says anything that’s unclear to you, ask them to clarify, such as by saying, “What did you mean when you said that you didn’t get instructions from anyone?”
Ask them questions to encourage them to keep talking as well, such as, “What else do you think might work?” or “How does that make you feel?”
2-4. Suggest joining forces to find a solution to your problem.
Once you have expressed the problem and listened to their side of the story, focus on finding a solution. Ask them to help you find a solution to promote teamwork and show them that you don’t want to dwell on what happened.
For example, in an issue with a coworker, you might try saying something like, “Now that we know what needs to get done, let’s figure out a way to make it happen! What do you think might help?”
Or, if you’ve just identified what’s bothering your significant other or friend, you might say, “Okay, so you don’t like it when I ask you about your job because it stresses you out. Would you prefer that I don’t ask at all, or do you just want me to ask less often?”
2-5. Look at conflicts as opportunities to learn and grow.
If you do end up in a conflict with someone, try to focus on the positives. Even though encountering conflict can be unpleasant, it can help you to grow as a person and develop new skills. Try to focus on the positives of any conflicts you encounter and embrace them.
For example, if the conflict is with your significant other or a friend, it may help to bring you closer together in the end.
Or, if the conflict is with a coworker, you may learn a new strategy for dealing with professional conflicts as you work to resolve the issue.
3. Dealing with Heightened Emotions
3-1. Vent about the issue to a trusted friend or family member.
Choose a friend or family member who will not share what you’ve said with other people as this could make the situation worse. Instead, choose someone who is trustworthy and who you feel comfortable talking to about the issue. Talking about the problem may help you to feel better and identify ways of resolving it without escalating the situation.
For example, if you are having an issue with a coworker, you might tell your significant other or a parent about it.
If you’re dealing with an issue with your significant other, you might talk with a group of close friends. Spending time with your friends can also improve your mindset and help you to feel better.
3-2. Pay attention to how your emotions affect you physically.
If you are trying to avoid a conflict, the best thing you can do is stay calm. To do this, check in with yourself regularly to see how you feel. Note if you feel upset and where in your body you notice the sensations.
For example, anger might manifest as tightness in your chest, a fluttering sensation in your stomach, or tension in your shoulders.
3-3. Practice relaxation techniques that you can use to calm yourself.
Getting upset will only make a potential conflict worse. It will not help to resolve the issue, so it is best to stay calm. If you notice that you are feeling stressed or upset, use a relaxation technique to calm down, such as deep breathing, yoga, or meditation.
Practice the relaxation technique daily so that you will be able to use it to relax whenever you need it.
For example, you might take 15 minutes before you go to bed each night to use your chosen relaxation technique. The more often you use it, the more effective it will be.
3-4. Empathize
Empathy is the process of putting yourself into another person’s shoes to identify how they feel. This can help you to better understand why someone might say and do certain things and make it easier for you to relate to them. Practicing empathy can also help you to develop your emotional awareness in general.
To practice empathy, try asking yourself what the other person might be feeling before you react to them.
You can also look for facial clues, such as a furrowed brow or tears to gain insight into their emotions.
| {
"create_time": "20230517 10:48:56",
"回答明细": "{\"回答\": \"1. Defusing a Tense Situation\\n1-1. Let go of the issue if bringing it up is unlikely to improve the situation.\\nIn some cases, the best way to avoid a conflict is to let it go and avoid bringing it up at all. Ask yourself what the benefit of bringing up the issue might be. If there are no potential benefits, don’t bring it up. This can be difficult to do, especially if you have strong feelings on the matter, but it may be more beneficial to let it go in the long run.\\nFor example, if you and a friend or family member disagree about a political issue, then it might be best to avoid discussing that topic. If the person brings it up, change the subject. Try saying something like, “Hey, that reminds me. Do you want to go see that documentary about Abraham Lincoln? It looks great!”\\n1-2. Express your opinion in a respectful way if it will make you feel better.\\nIf you really feel like you need to speak your mind to the person, that’s fine. However, it’s important to do so in a calm, respectful manner. Don’t yell at the person or cast blame. Use “I” language to express your concern and avoid becoming emotional.\\nFor example, if you’re upset with your significant other for not consulting you before spending a large amount of money, try saying something like, “I feel left out when you don’t ask my opinion before making a major purchase. I’d really like it if I could have a say in the future.”\\nOr, if you are angry with a friend for sharing something you told them in confidence, you might say, “I feel hurt that you told other people about my secret crush on Jacob. I didn’t want anyone else to know about it.”\\n1-3. Postpone the conversation if you need more time to think.\\nThere’s nothing wrong with putting off the conversation until you’ve had a chance to think it through and calm down. Give yourself a day or two to think the situation over and get your thoughts and feelings sorted out. If you still are feeling bothered by the conflict after some time, reach out to the other person and ask them to have a conversation.\\nFor example, if you’re having a disagreement with a friend or family member, try saying something like, “I want to discuss this with you, but I’m not ready yet. Can we talk about it later this evening?”\\nOr, if you’re caught in a conflict with a coworker, you could email or say something like, “I need a little more time to process this, but I’ll get back to you as soon as possible!”\\n1-4. Point out that arguing will not make the situation better.\\nIf the intensity starts to build between you and someone else, take a moment to identify what’s happening and explain why it is not productive. This may help to take things down a notch and enable a calm discussion between the two of you.\\nFor example, if you’re fighting with a significant other, friend, or family member, try saying something like, “We can sit here and yell at each other all day, but it’s not going to solve our problem. Let’s work together to find a solution instead.”\\nOr, if you’re caught in an argument with a coworker, try saying something like, “We’re not moving towards a solution to our problem. Let’s sit down and calmly discuss this issue instead.”\\n1-5. Use humor to defuse tense situations when appropriate.\\nThere are times when you might be able to make a joke to express yourself and avoid getting into an argument. However, don't make a joke at someone else’s expense or say anything mean-spirited. Always make sure to keep your comments playful, yet respectful.\\nFor example, if your best friend is chronically late when you make plans together, you might make a joke about it by saying something like, “The next time you aren’t looking, I’m going to set all of your clocks ahead by 20 minutes!”\\nOr, if a coworker often criticizes your work, you might joke about it by saying, “Hey Linda, would you mind taking a look at my proposal? If you like it, then I think we’ll get the job for sure!”\\n1-6. Respond to minor problems before they escalate.\\nIf you begin having problems with a co-worker, friend, family member, or significant other, act immediately. Talk with the person and involve a mediator if needed to resolve the issue. Don't wait for the issue to clear up on its own or it may get worse.\\nFor example, if you and a significant other or close friend start to bicker about little things, sit down with them and talk about it. Ask them if something has been bothering them and if there’s anything you can do to help.\\nOr, if you and a coworker frequently get into minor arguments about things you disagree on, ask a human resources manager to act as a mediator to help the two of you discuss the issue.\\n2. Talking with the Person\\n2-1. Arrange a time to talk when you won’t be interrupted.\\nDecide on a time when you can be alone and when you will have plenty of time to sit and talk about the issue. Choose someplace neutral to meet up as well so that neither of you will feel vulnerable. The location may be private or semi-private depending on the nature of your conflict.\\nTry sending the person a message or saying, “I’d really like to talk with you about something later today. Can we plan to meet in the conference room at 3:30?”\\n2-2. Describe the issue in terms of what happened, not what the person did.\\nIt’s important to avoid casting blame or focusing on the person’s actions when you talk with them about the issue. Focus on the problem rather than the person, such as by saying what the issue is and what needs to happen now to resolve the issue. Avoid mentioning character traits that you think may have brought about the problem.\\nFor example, if you’re having an issue with a coworker, you might say something like, “Because this deadline was missed, we need to make up for lost time.” Don’t say something like, “You’re incompetent and you missed the deadline, so now we’re all behind.”\\nIf the problem is between you and a family member or friend, you might say something like, “The garbage didn’t get taken out on time, so we’re going to have to make a dump run.” Don’t say, “You’re lazy and you didn’t remember to take out the garbage even though I reminded you, so now we’re surrounded by filth!”\\n2-3. Listen carefully\\nOnce you have expressed the problem to the person, give them a chance to talk and listen carefully to what they have to say. Face them, make eye contact, and put away anything that might distract you, such as your phone. You can also nod your head and make neutral statements to indicate that you are listening, such as “yes,” “go on,” and “I see.”\\nIf the person says anything that’s unclear to you, ask them to clarify, such as by saying, “What did you mean when you said that you didn’t get instructions from anyone?”\\nAsk them questions to encourage them to keep talking as well, such as, “What else do you think might work?” or “How does that make you feel?”\\n2-4. Suggest joining forces to find a solution to your problem.\\nOnce you have expressed the problem and listened to their side of the story, focus on finding a solution. Ask them to help you find a solution to promote teamwork and show them that you don’t want to dwell on what happened.\\nFor example, in an issue with a coworker, you might try saying something like, “Now that we know what needs to get done, let’s figure out a way to make it happen! What do you think might help?”\\nOr, if you’ve just identified what’s bothering your significant other or friend, you might say, “Okay, so you don’t like it when I ask you about your job because it stresses you out. Would you prefer that I don’t ask at all, or do you just want me to ask less often?”\\n2-5. Look at conflicts as opportunities to learn and grow.\\nIf you do end up in a conflict with someone, try to focus on the positives. Even though encountering conflict can be unpleasant, it can help you to grow as a person and develop new skills. Try to focus on the positives of any conflicts you encounter and embrace them.\\nFor example, if the conflict is with your significant other or a friend, it may help to bring you closer together in the end.\\nOr, if the conflict is with a coworker, you may learn a new strategy for dealing with professional conflicts as you work to resolve the issue.\\n3. Dealing with Heightened Emotions\\n3-1. Vent about the issue to a trusted friend or family member.\\nChoose a friend or family member who will not share what you’ve said with other people as this could make the situation worse. Instead, choose someone who is trustworthy and who you feel comfortable talking to about the issue. Talking about the problem may help you to feel better and identify ways of resolving it without escalating the situation.\\nFor example, if you are having an issue with a coworker, you might tell your significant other or a parent about it.\\nIf you’re dealing with an issue with your significant other, you might talk with a group of close friends. Spending time with your friends can also improve your mindset and help you to feel better.\\n3-2. Pay attention to how your emotions affect you physically.\\nIf you are trying to avoid a conflict, the best thing you can do is stay calm. To do this, check in with yourself regularly to see how you feel. Note if you feel upset and where in your body you notice the sensations.\\nFor example, anger might manifest as tightness in your chest, a fluttering sensation in your stomach, or tension in your shoulders.\\n3-3. Practice relaxation techniques that you can use to calm yourself.\\nGetting upset will only make a potential conflict worse. It will not help to resolve the issue, so it is best to stay calm. If you notice that you are feeling stressed or upset, use a relaxation technique to calm down, such as deep breathing, yoga, or meditation.\\nPractice the relaxation technique daily so that you will be able to use it to relax whenever you need it.\\nFor example, you might take 15 minutes before you go to bed each night to use your chosen relaxation technique. The more often you use it, the more effective it will be.\\n3-4. Empathize\\nEmpathy is the process of putting yourself into another person’s shoes to identify how they feel. This can help you to better understand why someone might say and do certain things and make it easier for you to relate to them. Practicing empathy can also help you to develop your emotional awareness in general.\\nTo practice empathy, try asking yourself what the other person might be feeling before you react to them.\\nYou can also look for facial clues, such as a furrowed brow or tears to gain insight into their emotions.\\n\", \"简要回答\": \"Conflict is a normal part of relationships, but there are ways to avoid it. Start by using techniques to defuse tension between you and another person, such as not bringing up controversial issues, postponing a difficult conversation, or using humor. If you do need to talk through a conflict with someone, focus on the problem rather than the person and look for solutions together. You can also prevent conflict by becoming more aware of your emotions and the emotions of other people.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Defusing a Tense Situation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let go of the issue if bringing it up is unlikely to improve the situation.\", \"描述\": \"In some cases, the best way to avoid a conflict is to let it go and avoid bringing it up at all. Ask yourself what the benefit of bringing up the issue might be. If there are no potential benefits, don’t bring it up. This can be difficult to do, especially if you have strong feelings on the matter, but it may be more beneficial to let it go in the long run.\\nFor example, if you and a friend or family member disagree about a political issue, then it might be best to avoid discussing that topic. If the person brings it up, change the subject. Try saying something like, “Hey, that reminds me. Do you want to go see that documentary about Abraham Lincoln? It looks great!”\"}, {\"编号\": 2, \"标题\": \"Express your opinion in a respectful way if it will make you feel better.\", \"描述\": \"If you really feel like you need to speak your mind to the person, that’s fine. However, it’s important to do so in a calm, respectful manner. Don’t yell at the person or cast blame. Use “I” language to express your concern and avoid becoming emotional.\\nFor example, if you’re upset with your significant other for not consulting you before spending a large amount of money, try saying something like, “I feel left out when you don’t ask my opinion before making a major purchase. I’d really like it if I could have a say in the future.”\\nOr, if you are angry with a friend for sharing something you told them in confidence, you might say, “I feel hurt that you told other people about my secret crush on Jacob. I didn’t want anyone else to know about it.”\"}, {\"编号\": 3, \"标题\": \"Postpone the conversation if you need more time to think.\", \"描述\": \"There’s nothing wrong with putting off the conversation until you’ve had a chance to think it through and calm down. Give yourself a day or two to think the situation over and get your thoughts and feelings sorted out. If you still are feeling bothered by the conflict after some time, reach out to the other person and ask them to have a conversation.\\nFor example, if you’re having a disagreement with a friend or family member, try saying something like, “I want to discuss this with you, but I’m not ready yet. Can we talk about it later this evening?”\\nOr, if you’re caught in a conflict with a coworker, you could email or say something like, “I need a little more time to process this, but I’ll get back to you as soon as possible!”\"}, {\"编号\": 4, \"标题\": \"Point out that arguing will not make the situation better.\", \"描述\": \"If the intensity starts to build between you and someone else, take a moment to identify what’s happening and explain why it is not productive. This may help to take things down a notch and enable a calm discussion between the two of you.\\nFor example, if you’re fighting with a significant other, friend, or family member, try saying something like, “We can sit here and yell at each other all day, but it’s not going to solve our problem. Let’s work together to find a solution instead.”\\nOr, if you’re caught in an argument with a coworker, try saying something like, “We’re not moving towards a solution to our problem. Let’s sit down and calmly discuss this issue instead.”\"}, {\"编号\": 5, \"标题\": \"Use humor to defuse tense situations when appropriate.\", \"描述\": \"There are times when you might be able to make a joke to express yourself and avoid getting into an argument. However, don't make a joke at someone else’s expense or say anything mean-spirited. Always make sure to keep your comments playful, yet respectful.\\nFor example, if your best friend is chronically late when you make plans together, you might make a joke about it by saying something like, “The next time you aren’t looking, I’m going to set all of your clocks ahead by 20 minutes!”\\nOr, if a coworker often criticizes your work, you might joke about it by saying, “Hey Linda, would you mind taking a look at my proposal? If you like it, then I think we’ll get the job for sure!”\"}, {\"编号\": 6, \"标题\": \"Respond to minor problems before they escalate.\", \"描述\": \"If you begin having problems with a co-worker, friend, family member, or significant other, act immediately. Talk with the person and involve a mediator if needed to resolve the issue. Don't wait for the issue to clear up on its own or it may get worse.\\nFor example, if you and a significant other or close friend start to bicker about little things, sit down with them and talk about it. Ask them if something has been bothering them and if there’s anything you can do to help.\\nOr, if you and a coworker frequently get into minor arguments about things you disagree on, ask a human resources manager to act as a mediator to help the two of you discuss the issue.\"}]}, {\"编号\": 2, \"标题\": \"Talking with the Person\", \"步骤\": [{\"编号\": 1, \"标题\": \"Arrange a time to talk when you won’t be interrupted.\", \"描述\": \"Decide on a time when you can be alone and when you will have plenty of time to sit and talk about the issue. Choose someplace neutral to meet up as well so that neither of you will feel vulnerable. The location may be private or semi-private depending on the nature of your conflict.\\nTry sending the person a message or saying, “I’d really like to talk with you about something later today. Can we plan to meet in the conference room at 3:30?”\"}, {\"编号\": 2, \"标题\": \"Describe the issue in terms of what happened, not what the person did.\", \"描述\": \"It’s important to avoid casting blame or focusing on the person’s actions when you talk with them about the issue. Focus on the problem rather than the person, such as by saying what the issue is and what needs to happen now to resolve the issue. Avoid mentioning character traits that you think may have brought about the problem.\\nFor example, if you’re having an issue with a coworker, you might say something like, “Because this deadline was missed, we need to make up for lost time.” Don’t say something like, “You’re incompetent and you missed the deadline, so now we’re all behind.”\\nIf the problem is between you and a family member or friend, you might say something like, “The garbage didn’t get taken out on time, so we’re going to have to make a dump run.” Don’t say, “You’re lazy and you didn’t remember to take out the garbage even though I reminded you, so now we’re surrounded by filth!”\"}, {\"编号\": 3, \"标题\": \"Listen carefully\", \"描述\": \"Once you have expressed the problem to the person, give them a chance to talk and listen carefully to what they have to say. Face them, make eye contact, and put away anything that might distract you, such as your phone. You can also nod your head and make neutral statements to indicate that you are listening, such as “yes,” “go on,” and “I see.”\\nIf the person says anything that’s unclear to you, ask them to clarify, such as by saying, “What did you mean when you said that you didn’t get instructions from anyone?”\\nAsk them questions to encourage them to keep talking as well, such as, “What else do you think might work?” or “How does that make you feel?”\"}, {\"编号\": 4, \"标题\": \"Suggest joining forces to find a solution to your problem.\", \"描述\": \"Once you have expressed the problem and listened to their side of the story, focus on finding a solution. Ask them to help you find a solution to promote teamwork and show them that you don’t want to dwell on what happened.\\nFor example, in an issue with a coworker, you might try saying something like, “Now that we know what needs to get done, let’s figure out a way to make it happen! What do you think might help?”\\nOr, if you’ve just identified what’s bothering your significant other or friend, you might say, “Okay, so you don’t like it when I ask you about your job because it stresses you out. Would you prefer that I don’t ask at all, or do you just want me to ask less often?”\"}, {\"编号\": 5, \"标题\": \"Look at conflicts as opportunities to learn and grow.\", \"描述\": \"If you do end up in a conflict with someone, try to focus on the positives. Even though encountering conflict can be unpleasant, it can help you to grow as a person and develop new skills. Try to focus on the positives of any conflicts you encounter and embrace them.\\nFor example, if the conflict is with your significant other or a friend, it may help to bring you closer together in the end.\\nOr, if the conflict is with a coworker, you may learn a new strategy for dealing with professional conflicts as you work to resolve the issue.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Heightened Emotions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Vent about the issue to a trusted friend or family member.\", \"描述\": \"Choose a friend or family member who will not share what you’ve said with other people as this could make the situation worse. Instead, choose someone who is trustworthy and who you feel comfortable talking to about the issue. Talking about the problem may help you to feel better and identify ways of resolving it without escalating the situation.\\nFor example, if you are having an issue with a coworker, you might tell your significant other or a parent about it.\\nIf you’re dealing with an issue with your significant other, you might talk with a group of close friends. Spending time with your friends can also improve your mindset and help you to feel better.\"}, {\"编号\": 2, \"标题\": \"Pay attention to how your emotions affect you physically.\", \"描述\": \"If you are trying to avoid a conflict, the best thing you can do is stay calm. To do this, check in with yourself regularly to see how you feel. Note if you feel upset and where in your body you notice the sensations.\\nFor example, anger might manifest as tightness in your chest, a fluttering sensation in your stomach, or tension in your shoulders.\"}, {\"编号\": 3, \"标题\": \"Practice relaxation techniques that you can use to calm yourself.\", \"描述\": \"Getting upset will only make a potential conflict worse. It will not help to resolve the issue, so it is best to stay calm. If you notice that you are feeling stressed or upset, use a relaxation technique to calm down, such as deep breathing, yoga, or meditation.\\nPractice the relaxation technique daily so that you will be able to use it to relax whenever you need it.\\nFor example, you might take 15 minutes before you go to bed each night to use your chosen relaxation technique. The more often you use it, the more effective it will be.\"}, {\"编号\": 4, \"标题\": \"Empathize\", \"描述\": \"Empathy is the process of putting yourself into another person’s shoes to identify how they feel. This can help you to better understand why someone might say and do certain things and make it easier for you to relate to them. Practicing empathy can also help you to develop your emotional awareness in general.\\nTo practice empathy, try asking yourself what the other person might be feeling before you react to them.\\nYou can also look for facial clues, such as a furrowed brow or tears to gain insight into their emotions.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,974 | How to Avoid Conflicting Thoughts and Emotions | 1. Finding Unity in Thoughts and Emotions
1-1. Recognize when you are struggling with internal conflict.
Before you can find unity in your thoughts and emotions, acknowledge that they are in conflict with one another. Realizing that you are struggling with internal conflict is the first step toward resolving that conflict.
You might be experiencing internal conflict if your head tells you to do one thing, while your heart wants to do another.
For example, suppose your family wants you to work for the family auto business. Your head tells you to work for the family business, because they expect it. In your heart, though, you really want to pursue a career in music.
1-2. Accept and process your emotions.
When you are experiencing a clash between your thoughts and emotions, take a moment to embrace how you are feeling. Note any physical sensations that you are experiencing from the emotion, such as shaking or feeling warm. This is the first part of processing your emotions and it is called sensing.
After you have identified or sensed the emotion, try to name it. For example, you might call the emotion anger.
You can also try to attribute the emotion to something that happened. For example, if you are feeling angry, then you might attribute this emotion to something a friend did or said to you recently.
Next, you can evaluate how you feel about having this emotion. For example, you might decide that you feel angry about feeling angry because it is interfering with your ability to concentrate on other things.
To finish processing your emotions, you can find a way to act on it. Choose a healthy outlet to help you express your emotions. For example, you might try going for a long walk, calling someone to talk about it, or engaging in a favorite hobby, such as painting or playing the drums.
1-3. Stop feeling guilty about the way you feel.
Thoughts are often viewed as logical, while emotions are sometimes perceived as unreliable or irrational because they can be so intense. While your thoughts might be right at times, there are times when your emotions can be right too. Feeling guilty because your emotions are not in line with your thoughts will only make you feel even more conflicted.
1-4. Stop second guessing your decisions.
A sure-fire way to continue struggling with conflicting thoughts and emotions is to second guess every decision you make. In one moment, you might think, “I should have gone with my head.” In another moment, you might tell yourself, “I should have listened to my heart.”
Even when your thoughts and emotions are not completely in line with one another, have confidence in the decisions you make.
When you stop second guessing yourself, you can begin experiencing less conflict between your thoughts and emotions.
1-5. Avoid being too easily influenced by others.
Worrying about what other people think can lead to conflicting thoughts and emotions. Some people will give you advice that is in agreement with your thoughts, while others will recommend something in line with your emotions. Stop worrying about other people’s opinions. Try asking yourself some questions to help you refocus on yourself, such as:
What do I think of this?
How will this affect me versus others?
Who has to live with the consequences of this decision?
Does this decision follow my values or someone else's values?"
1-6. Determine what you really value.
When you know exactly what is important to you, your thoughts and emotions should begin to align with those values. That should mean experiencing less conflict between those thoughts and emotions, as well. Think, act, and feel in ways that support your values rather than other people’s values. Doing so make it easier to avoid conflicting thoughts and emotions.
1-7. Believe in yourself
As you develop confidence in who you are and become clearer on what is important to you, you should find that your thoughts and emotions become more unified. Some things you can try to improve your belief in yourself include:
Using affirmations. Affirming your ability to accomplish things may help you. For example, you might say something like, “I have a long day ahead of me, but I have done this before and I can do it again.”
Saying positive things to yourself. Try giving yourself a compliment every day. For example, you can look in the mirror and compliment something about your appearance, or note a positive trait that you possess.
Developing your decision-making skills. Working out a strategy to solve problems may also help you to feel more capable of dealing with whatever comes your way.
1-8. Acknowledge the internal conflict.
When you recognize that you are struggling with internal conflict, don’t avoid it or hide from it. It will only continue bothering you. Admit that it’s there so that you work to resolve it.
Keep in mind that it is normal to experience these internal conflicts. Even if you take time to think about the problem and develop a solution, you might still find yourself thinking about it.
2. Resolving Internal Conflicts
2-1. Confront the conflicting thoughts and emotions.
The best way to resolving internal conflict between your thoughts and emotions is to face them. Pushing away challenging thoughts and overwhelming emotions doesn’t eliminate them. They’ll continue bothering you until you confront them.
Try writing about the conflicting thoughts and emotions you are having. This can help you to confront them and work towards a solution to the problem.
2-2. Stick to your values.
If you are considering a decision that clashes with the values you’ve set for yourself, you will experience internal conflict. That decision might be based on your thoughts or emotions. Either way, if it is not inline with your values and what is important to you, then internal conflict is likely to develop.
When you are absolutely sure of your values, your thoughts and emotions should support those values and become more unified with one another.
If you do make a decision that is not inline with your values, just correct the mistake and don’t make it again. This will help you avoid having conflicting thoughts and emotions in the future.
2-3. Set expectations for yourself.
Part of setting these expectations is holding yourself to a certain standard. That standard should always include basing decisions on your core values. When you go against your values and do what others want or expect, you are likely to experience internal conflict.
Set the expectation that you will not compromise or let yourself down by not meeting your own standards.
Your thoughts and emotions should both be in line with your values and expectations.
3. Taking Action
3-1. Write down your values.
Making a list of what is most important to you will help you be more in tune with what you stand for. Once you are clear on your values, your thoughts and emotions can better align with those values and with each other.
Values include things like honesty, empathy toward others, compassion, or consciousness in both thought and action.
3-2. Review your list of values anytime you experience internal conflict.
As you become more certain of your personal values, your thoughts and emotions should become more unified. If you do struggle with conflict from time to time, pull out your list of values. Reminding yourself of what is important to you and the type of person you want to be can help you understand where the conflict is coming from so that you can resolve it.
3-3. Modify your values as you grow and mature.
Just as your interests and needs can change with time, so can your values. It’s a good idea to reassess them from time to time. Update your personal values as your life changes.
For instance, when you are a young adult and just entering the working world, you might value hard work and being devoted and dependable.
As you get older with more life experiences, you might begin to take on additional values like empathy and compassion for others.
3-4. Be confident in yourself and your values.
Being confident in who you are and what you stand for can bring about inner peace. Developing a sense of inner peace will help you avoid conflicting thoughts and emotions.
Develop your decision making skills. Working on your decision making skills may help you to feel more confident in your ability to solve problems.
Work on becoming more assertive. Knowing when to speak up for yourself and when to say no may also help to improve your confidence.
Use relaxation techniques to deal with worry and anxiety. Sometimes you may feel overwhelmed by your thoughts and feelings. When this happens, practicing some relaxation techniques may help to calm you down and restore your confidence in yourself. Try doing some deep breathing or a progressive muscle relaxation.
Tips
Examine conflicting thoughts and emotions when they come up rather than avoiding them.
Establish your personal values and stick to them.
Be confident in your decisions.
| {
"create_time": "20230517 10:48:56",
"回答明细": "{\"回答\": \"1. Finding Unity in Thoughts and Emotions\\n1-1. Recognize when you are struggling with internal conflict.\\nBefore you can find unity in your thoughts and emotions, acknowledge that they are in conflict with one another. Realizing that you are struggling with internal conflict is the first step toward resolving that conflict.\\nYou might be experiencing internal conflict if your head tells you to do one thing, while your heart wants to do another.\\nFor example, suppose your family wants you to work for the family auto business. Your head tells you to work for the family business, because they expect it. In your heart, though, you really want to pursue a career in music.\\n1-2. Accept and process your emotions.\\nWhen you are experiencing a clash between your thoughts and emotions, take a moment to embrace how you are feeling. Note any physical sensations that you are experiencing from the emotion, such as shaking or feeling warm. This is the first part of processing your emotions and it is called sensing. \\nAfter you have identified or sensed the emotion, try to name it. For example, you might call the emotion anger.\\nYou can also try to attribute the emotion to something that happened. For example, if you are feeling angry, then you might attribute this emotion to something a friend did or said to you recently.\\nNext, you can evaluate how you feel about having this emotion. For example, you might decide that you feel angry about feeling angry because it is interfering with your ability to concentrate on other things.\\nTo finish processing your emotions, you can find a way to act on it. Choose a healthy outlet to help you express your emotions. For example, you might try going for a long walk, calling someone to talk about it, or engaging in a favorite hobby, such as painting or playing the drums.\\n1-3. Stop feeling guilty about the way you feel.\\nThoughts are often viewed as logical, while emotions are sometimes perceived as unreliable or irrational because they can be so intense. While your thoughts might be right at times, there are times when your emotions can be right too. Feeling guilty because your emotions are not in line with your thoughts will only make you feel even more conflicted.\\n1-4. Stop second guessing your decisions.\\nA sure-fire way to continue struggling with conflicting thoughts and emotions is to second guess every decision you make. In one moment, you might think, “I should have gone with my head.” In another moment, you might tell yourself, “I should have listened to my heart.”\\nEven when your thoughts and emotions are not completely in line with one another, have confidence in the decisions you make.\\nWhen you stop second guessing yourself, you can begin experiencing less conflict between your thoughts and emotions.\\n1-5. Avoid being too easily influenced by others.\\nWorrying about what other people think can lead to conflicting thoughts and emotions. Some people will give you advice that is in agreement with your thoughts, while others will recommend something in line with your emotions. Stop worrying about other people’s opinions. Try asking yourself some questions to help you refocus on yourself, such as:\\nWhat do I think of this?\\nHow will this affect me versus others?\\nWho has to live with the consequences of this decision?\\nDoes this decision follow my values or someone else's values?\\\"\\n1-6. Determine what you really value.\\nWhen you know exactly what is important to you, your thoughts and emotions should begin to align with those values. That should mean experiencing less conflict between those thoughts and emotions, as well. Think, act, and feel in ways that support your values rather than other people’s values. Doing so make it easier to avoid conflicting thoughts and emotions.\\n1-7. Believe in yourself\\nAs you develop confidence in who you are and become clearer on what is important to you, you should find that your thoughts and emotions become more unified. Some things you can try to improve your belief in yourself include:\\n\\nUsing affirmations. Affirming your ability to accomplish things may help you. For example, you might say something like, “I have a long day ahead of me, but I have done this before and I can do it again.”\\nSaying positive things to yourself. Try giving yourself a compliment every day. For example, you can look in the mirror and compliment something about your appearance, or note a positive trait that you possess.\\nDeveloping your decision-making skills. Working out a strategy to solve problems may also help you to feel more capable of dealing with whatever comes your way.\\n1-8. Acknowledge the internal conflict.\\nWhen you recognize that you are struggling with internal conflict, don’t avoid it or hide from it. It will only continue bothering you. Admit that it’s there so that you work to resolve it.\\nKeep in mind that it is normal to experience these internal conflicts. Even if you take time to think about the problem and develop a solution, you might still find yourself thinking about it.\\n2. Resolving Internal Conflicts\\n2-1. Confront the conflicting thoughts and emotions.\\nThe best way to resolving internal conflict between your thoughts and emotions is to face them. Pushing away challenging thoughts and overwhelming emotions doesn’t eliminate them. They’ll continue bothering you until you confront them.\\nTry writing about the conflicting thoughts and emotions you are having. This can help you to confront them and work towards a solution to the problem.\\n2-2. Stick to your values.\\nIf you are considering a decision that clashes with the values you’ve set for yourself, you will experience internal conflict. That decision might be based on your thoughts or emotions. Either way, if it is not inline with your values and what is important to you, then internal conflict is likely to develop.\\nWhen you are absolutely sure of your values, your thoughts and emotions should support those values and become more unified with one another.\\nIf you do make a decision that is not inline with your values, just correct the mistake and don’t make it again. This will help you avoid having conflicting thoughts and emotions in the future.\\n2-3. Set expectations for yourself.\\nPart of setting these expectations is holding yourself to a certain standard. That standard should always include basing decisions on your core values. When you go against your values and do what others want or expect, you are likely to experience internal conflict.\\nSet the expectation that you will not compromise or let yourself down by not meeting your own standards.\\nYour thoughts and emotions should both be in line with your values and expectations.\\n3. Taking Action\\n3-1. Write down your values.\\nMaking a list of what is most important to you will help you be more in tune with what you stand for. Once you are clear on your values, your thoughts and emotions can better align with those values and with each other.\\nValues include things like honesty, empathy toward others, compassion, or consciousness in both thought and action.\\n3-2. Review your list of values anytime you experience internal conflict.\\nAs you become more certain of your personal values, your thoughts and emotions should become more unified. If you do struggle with conflict from time to time, pull out your list of values. Reminding yourself of what is important to you and the type of person you want to be can help you understand where the conflict is coming from so that you can resolve it.\\n3-3. Modify your values as you grow and mature.\\nJust as your interests and needs can change with time, so can your values. It’s a good idea to reassess them from time to time. Update your personal values as your life changes.\\nFor instance, when you are a young adult and just entering the working world, you might value hard work and being devoted and dependable.\\nAs you get older with more life experiences, you might begin to take on additional values like empathy and compassion for others.\\n3-4. Be confident in yourself and your values.\\nBeing confident in who you are and what you stand for can bring about inner peace. Developing a sense of inner peace will help you avoid conflicting thoughts and emotions.\\n\\nDevelop your decision making skills. Working on your decision making skills may help you to feel more confident in your ability to solve problems.\\nWork on becoming more assertive. Knowing when to speak up for yourself and when to say no may also help to improve your confidence.\\nUse relaxation techniques to deal with worry and anxiety. Sometimes you may feel overwhelmed by your thoughts and feelings. When this happens, practicing some relaxation techniques may help to calm you down and restore your confidence in yourself. Try doing some deep breathing or a progressive muscle relaxation.\\nTips\\nExamine conflicting thoughts and emotions when they come up rather than avoiding them.\\nEstablish your personal values and stick to them.\\nBe confident in your decisions.\\n\", \"简要回答\": \"There are times when the intuitive emotions of your heart and the logical thoughts in your head are not in agreement. You might think you should do one thing, while you really feel like doing another. Fortunately, it is possible to avoid having conflicting thoughts and emotions. By making a few key changes, you can find unity in your thoughts and emotions and resolve internal conflicts.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Finding Unity in Thoughts and Emotions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize when you are struggling with internal conflict.\", \"描述\": \"Before you can find unity in your thoughts and emotions, acknowledge that they are in conflict with one another. Realizing that you are struggling with internal conflict is the first step toward resolving that conflict.\\nYou might be experiencing internal conflict if your head tells you to do one thing, while your heart wants to do another.\\nFor example, suppose your family wants you to work for the family auto business. Your head tells you to work for the family business, because they expect it. In your heart, though, you really want to pursue a career in music.\"}, {\"编号\": 2, \"标题\": \"Accept and process your emotions.\", \"描述\": \"When you are experiencing a clash between your thoughts and emotions, take a moment to embrace how you are feeling. Note any physical sensations that you are experiencing from the emotion, such as shaking or feeling warm. This is the first part of processing your emotions and it is called sensing. \\nAfter you have identified or sensed the emotion, try to name it. For example, you might call the emotion anger.\\nYou can also try to attribute the emotion to something that happened. For example, if you are feeling angry, then you might attribute this emotion to something a friend did or said to you recently.\\nNext, you can evaluate how you feel about having this emotion. For example, you might decide that you feel angry about feeling angry because it is interfering with your ability to concentrate on other things.\\nTo finish processing your emotions, you can find a way to act on it. Choose a healthy outlet to help you express your emotions. For example, you might try going for a long walk, calling someone to talk about it, or engaging in a favorite hobby, such as painting or playing the drums.\"}, {\"编号\": 3, \"标题\": \"Stop feeling guilty about the way you feel.\", \"描述\": \"Thoughts are often viewed as logical, while emotions are sometimes perceived as unreliable or irrational because they can be so intense. While your thoughts might be right at times, there are times when your emotions can be right too. Feeling guilty because your emotions are not in line with your thoughts will only make you feel even more conflicted.\"}, {\"编号\": 4, \"标题\": \"Stop second guessing your decisions.\", \"描述\": \"A sure-fire way to continue struggling with conflicting thoughts and emotions is to second guess every decision you make. In one moment, you might think, “I should have gone with my head.” In another moment, you might tell yourself, “I should have listened to my heart.”\\nEven when your thoughts and emotions are not completely in line with one another, have confidence in the decisions you make.\\nWhen you stop second guessing yourself, you can begin experiencing less conflict between your thoughts and emotions.\"}, {\"编号\": 5, \"标题\": \"Avoid being too easily influenced by others.\", \"描述\": \"Worrying about what other people think can lead to conflicting thoughts and emotions. Some people will give you advice that is in agreement with your thoughts, while others will recommend something in line with your emotions. Stop worrying about other people’s opinions. Try asking yourself some questions to help you refocus on yourself, such as:\\nWhat do I think of this?\\nHow will this affect me versus others?\\nWho has to live with the consequences of this decision?\\nDoes this decision follow my values or someone else's values?\\\"\"}, {\"编号\": 6, \"标题\": \"Determine what you really value.\", \"描述\": \"When you know exactly what is important to you, your thoughts and emotions should begin to align with those values. That should mean experiencing less conflict between those thoughts and emotions, as well. Think, act, and feel in ways that support your values rather than other people’s values. Doing so make it easier to avoid conflicting thoughts and emotions.\"}, {\"编号\": 7, \"标题\": \"Believe in yourself\", \"描述\": \"As you develop confidence in who you are and become clearer on what is important to you, you should find that your thoughts and emotions become more unified. Some things you can try to improve your belief in yourself include:\\n\\nUsing affirmations. Affirming your ability to accomplish things may help you. For example, you might say something like, “I have a long day ahead of me, but I have done this before and I can do it again.”\\nSaying positive things to yourself. Try giving yourself a compliment every day. For example, you can look in the mirror and compliment something about your appearance, or note a positive trait that you possess.\\nDeveloping your decision-making skills. Working out a strategy to solve problems may also help you to feel more capable of dealing with whatever comes your way.\"}, {\"编号\": 8, \"标题\": \"Acknowledge the internal conflict.\", \"描述\": \"When you recognize that you are struggling with internal conflict, don’t avoid it or hide from it. It will only continue bothering you. Admit that it’s there so that you work to resolve it.\\nKeep in mind that it is normal to experience these internal conflicts. Even if you take time to think about the problem and develop a solution, you might still find yourself thinking about it.\"}]}, {\"编号\": 2, \"标题\": \"Resolving Internal Conflicts\", \"步骤\": [{\"编号\": 1, \"标题\": \"Confront the conflicting thoughts and emotions.\", \"描述\": \"The best way to resolving internal conflict between your thoughts and emotions is to face them. Pushing away challenging thoughts and overwhelming emotions doesn’t eliminate them. They’ll continue bothering you until you confront them.\\nTry writing about the conflicting thoughts and emotions you are having. This can help you to confront them and work towards a solution to the problem.\"}, {\"编号\": 2, \"标题\": \"Stick to your values.\", \"描述\": \"If you are considering a decision that clashes with the values you’ve set for yourself, you will experience internal conflict. That decision might be based on your thoughts or emotions. Either way, if it is not inline with your values and what is important to you, then internal conflict is likely to develop.\\nWhen you are absolutely sure of your values, your thoughts and emotions should support those values and become more unified with one another.\\nIf you do make a decision that is not inline with your values, just correct the mistake and don’t make it again. This will help you avoid having conflicting thoughts and emotions in the future.\"}, {\"编号\": 3, \"标题\": \"Set expectations for yourself.\", \"描述\": \"Part of setting these expectations is holding yourself to a certain standard. That standard should always include basing decisions on your core values. When you go against your values and do what others want or expect, you are likely to experience internal conflict.\\nSet the expectation that you will not compromise or let yourself down by not meeting your own standards.\\nYour thoughts and emotions should both be in line with your values and expectations.\"}]}, {\"编号\": 3, \"标题\": \"Taking Action\", \"步骤\": [{\"编号\": 1, \"标题\": \"Write down your values.\", \"描述\": \"Making a list of what is most important to you will help you be more in tune with what you stand for. Once you are clear on your values, your thoughts and emotions can better align with those values and with each other.\\nValues include things like honesty, empathy toward others, compassion, or consciousness in both thought and action.\"}, {\"编号\": 2, \"标题\": \"Review your list of values anytime you experience internal conflict.\", \"描述\": \"As you become more certain of your personal values, your thoughts and emotions should become more unified. If you do struggle with conflict from time to time, pull out your list of values. Reminding yourself of what is important to you and the type of person you want to be can help you understand where the conflict is coming from so that you can resolve it.\"}, {\"编号\": 3, \"标题\": \"Modify your values as you grow and mature.\", \"描述\": \"Just as your interests and needs can change with time, so can your values. It’s a good idea to reassess them from time to time. Update your personal values as your life changes.\\nFor instance, when you are a young adult and just entering the working world, you might value hard work and being devoted and dependable.\\nAs you get older with more life experiences, you might begin to take on additional values like empathy and compassion for others.\"}, {\"编号\": 4, \"标题\": \"Be confident in yourself and your values.\", \"描述\": \"Being confident in who you are and what you stand for can bring about inner peace. Developing a sense of inner peace will help you avoid conflicting thoughts and emotions.\\n\\nDevelop your decision making skills. Working on your decision making skills may help you to feel more confident in your ability to solve problems.\\nWork on becoming more assertive. Knowing when to speak up for yourself and when to say no may also help to improve your confidence.\\nUse relaxation techniques to deal with worry and anxiety. Sometimes you may feel overwhelmed by your thoughts and feelings. When this happens, practicing some relaxation techniques may help to calm you down and restore your confidence in yourself. Try doing some deep breathing or a progressive muscle relaxation.\"}], \"小提示\": [\"Examine conflicting thoughts and emotions when they come up rather than avoiding them.\\n\", \"Establish your personal values and stick to them.\\n\", \"Be confident in your decisions.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,975 | How to Avoid Constipation | 1. Eat fiber-rich foods.
Fiber adds bulk to your stools, making them easier to pass.
You need 24-36 grams of fiber per day. To do that, incorporate fiber-rich foods in every meal. Try foods like carrots, beets, broccoli and other cruciferous vegetables. Flaxseeds, chia seeds, and whole grains like wheat, bran, and oats are also great sources of fiber. You can get additional fiber from foods like:
Lentils, black beans kidney beans, and other beans
Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes
Almonds, walnuts, and peanuts
2. Try fiber supplements if adding it to your diet isn’t enough.
Fiber supplements come in the form of powder you mix with water to drink.
These can help you get your daily fiber intake if you struggle to get enough in your diet. Try supplements like psyllium or methylcellulose. Talk to your doctor before taking them if you have Crohn’s Disease or other bowel-related issues, as these supplements can cause complications in those cases.
Fiber supplements, along with eating a high fiber diet, can sometimes result in gas, bloating, and abdominal discomfort.
3. Eat prunes.
Prunes are a natural source of concentrated fiber.
They also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. For best results, eat of ⁄2 cup (0.12 L) of whole prunes every day.
Prunes will help your stools move through your digestive system, preventing constipation.
4. Have a serving of yogurt every day.
Sometimes constipation is caused by an imbalance of bacteria in the gut.
Eating yogurt that contains probiotics restores these beneficial bacteria that facilitate proper digestion. Try eating a cup with breakfast every day as a way of preventing constipation.
If you don’t eat dairy, try vegan yogurt, which also contains helpful probiotics.
5. Drink plenty of water.
Dehydration leads to stools that are more difficult to pass.
Make sure you drink water with every meal and any time you're thirsty to stay well hydrated. Aim to drink 8 cups (1.9 L) to 10 cups (2.4 L) of water a day.
When you feel constipated, increase your water consumption immediately. It can prevent constipation from getting worse.
Carry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet.
6. Avoid processed foods.
These foods are usually stripped of their healthy fiber content.
Most of the time, it’s because they’ve been combined with a lot of white flour and sugar. Eating foods without enough fiber is hard on the digestive system and can eventually lead to constipation. These foods include:
White bread
Snack foods
Fast foods
Fried foods
Dairy
Candy
7. Cut back on alcohol.
Alcoholic beverages like wine and beer dehydrate you.
Being dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just 1 glass per evening, or consider eliminating it entirely.
Drink 1 glass of water (at least) for every glass of alcohol.
8. Get moving to improve your digestion.
Running, yoga, and other physical activities can all help keep you regular.
If you’re worried about getting constipated, go for a brisk jog or walk to get things moving again. Aim for 30 minutes of exercise each day for a healthy routine.
9. Go to the bathroom when you feel the urge.
Putting off a bowel movement isn't good for your digestive system.
Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it.
It can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular.
10. Squat over the toilet instead of sitting down.
Sitting on the toilet causes you to strain.
It can also prevent you from emptying your bowels fully. Squatting can really help, as it encourages the anorectal angle to widen fully. This allows your bowel movement to pass a lot more easily. To decrease the risk of constipation, squat over the toilet with your knees bent.
You can also get a small stool to prop up your feet so that you can sit down while also in a squatting position.
11. Try senna tablets or syrup.
Senna is an herb that can encourage the muscles in the bowel to relax.
This helps you pass stools when you're constipated. Take senna tablets or syrup according to the instructions on the label, and talk to your doctor before taking the product if you have Crohn’s disease, are pregnant, or are breastfeeding. Senna can have side effects like diarrhea and stomach cramps, so talk to your doctor before using it. If you have a preexisting condition that affects your digestion it's especially important that you talk to your doctor first!
Only try this method if other methods, like increasing fiber in your diet and drinking water, haven’t worked.
Don't use senna for longer than 2 weeks.
12. Take castor oil to relieve constipation.
Castor oil irritates the intestinal lining, which prompts a bowel movement.
Taking a teaspoon is an effective way to relieve constipation, but be very careful not to take too much, since it can lead to gastrointestinal problems like diarrhea. Talk to your doctor before trying out this method if you are pregnant, breastfeeding, or if you’ve noticed blood in your stools.
Take the exact dose suggested on the packaging of the castor oil you buy and no more.
13. Drink dandelion tea as a natural remedy.
Dandelion root has been used as an herbal remedy for constipation for many years.
Drink dandelion tea for mild constipation relief. More research is needed, though, to back up this method with scientific evidence.
Side effects include upset stomach and diarrhea.
Talk to your doctor before trying this method if you’re on medication, as it can have negative interactions with medications like antibiotics.
You can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy.
Tips
If the problem is chronic, you should speak to your doctor or see a specialist right away. Constipation can be a symptom of more serious medical problems, like bowel obstructions, colon cancer, and rectal cancer.[17]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
Do not be embarrassed to talk to your family physician about the problem! Constipation affects everyone at some point in their lives. Your doctor can help you find relief fast.
Some yogurts sold in the dairy section of grocery stores have additional enzymes to aid in digestion.
Warnings
If constipation alternates with diarrhea, persists for long periods of time, or blood is passed with stools, know that it is definitely time for a chat with the doctor.[18]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
Avoid harsh laxatives, especially when they are used long-term. It’s important to prevent constipation or ease symptoms when it occurs, but you can become dependent on laxatives over time.[19]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
| {
"create_time": "20230517 10:48:56",
"回答明细": "{\"回答\": \"1. Eat fiber-rich foods.\\nFiber adds bulk to your stools, making them easier to pass.\\nYou need 24-36 grams of fiber per day. To do that, incorporate fiber-rich foods in every meal. Try foods like carrots, beets, broccoli and other cruciferous vegetables. Flaxseeds, chia seeds, and whole grains like wheat, bran, and oats are also great sources of fiber. You can get additional fiber from foods like:\\nLentils, black beans kidney beans, and other beans\\nPeaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes\\nAlmonds, walnuts, and peanuts\\n2. Try fiber supplements if adding it to your diet isn’t enough.\\nFiber supplements come in the form of powder you mix with water to drink.\\nThese can help you get your daily fiber intake if you struggle to get enough in your diet. Try supplements like psyllium or methylcellulose. Talk to your doctor before taking them if you have Crohn’s Disease or other bowel-related issues, as these supplements can cause complications in those cases.\\nFiber supplements, along with eating a high fiber diet, can sometimes result in gas, bloating, and abdominal discomfort.\\n3. Eat prunes.\\nPrunes are a natural source of concentrated fiber.\\nThey also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. For best results, eat of ⁄2 cup (0.12 L) of whole prunes every day.\\nPrunes will help your stools move through your digestive system, preventing constipation.\\n4. Have a serving of yogurt every day.\\nSometimes constipation is caused by an imbalance of bacteria in the gut.\\nEating yogurt that contains probiotics restores these beneficial bacteria that facilitate proper digestion. Try eating a cup with breakfast every day as a way of preventing constipation.\\nIf you don’t eat dairy, try vegan yogurt, which also contains helpful probiotics.\\n5. Drink plenty of water.\\nDehydration leads to stools that are more difficult to pass.\\nMake sure you drink water with every meal and any time you're thirsty to stay well hydrated. Aim to drink 8 cups (1.9 L) to 10 cups (2.4 L) of water a day.\\nWhen you feel constipated, increase your water consumption immediately. It can prevent constipation from getting worse.\\nCarry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet.\\n6. Avoid processed foods.\\nThese foods are usually stripped of their healthy fiber content.\\nMost of the time, it’s because they’ve been combined with a lot of white flour and sugar. Eating foods without enough fiber is hard on the digestive system and can eventually lead to constipation. These foods include:\\nWhite bread\\nSnack foods\\nFast foods\\nFried foods\\nDairy\\nCandy\\n7. Cut back on alcohol.\\nAlcoholic beverages like wine and beer dehydrate you.\\nBeing dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just 1 glass per evening, or consider eliminating it entirely.\\nDrink 1 glass of water (at least) for every glass of alcohol.\\n8. Get moving to improve your digestion.\\nRunning, yoga, and other physical activities can all help keep you regular.\\nIf you’re worried about getting constipated, go for a brisk jog or walk to get things moving again. Aim for 30 minutes of exercise each day for a healthy routine.\\n9. Go to the bathroom when you feel the urge.\\nPutting off a bowel movement isn't good for your digestive system.\\nWaiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it.\\nIt can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular.\\n10. Squat over the toilet instead of sitting down.\\nSitting on the toilet causes you to strain.\\nIt can also prevent you from emptying your bowels fully. Squatting can really help, as it encourages the anorectal angle to widen fully. This allows your bowel movement to pass a lot more easily. To decrease the risk of constipation, squat over the toilet with your knees bent.\\nYou can also get a small stool to prop up your feet so that you can sit down while also in a squatting position.\\n11. Try senna tablets or syrup.\\nSenna is an herb that can encourage the muscles in the bowel to relax.\\nThis helps you pass stools when you're constipated. Take senna tablets or syrup according to the instructions on the label, and talk to your doctor before taking the product if you have Crohn’s disease, are pregnant, or are breastfeeding. Senna can have side effects like diarrhea and stomach cramps, so talk to your doctor before using it. If you have a preexisting condition that affects your digestion it's especially important that you talk to your doctor first!\\nOnly try this method if other methods, like increasing fiber in your diet and drinking water, haven’t worked.\\nDon't use senna for longer than 2 weeks.\\n12. Take castor oil to relieve constipation.\\nCastor oil irritates the intestinal lining, which prompts a bowel movement.\\nTaking a teaspoon is an effective way to relieve constipation, but be very careful not to take too much, since it can lead to gastrointestinal problems like diarrhea. Talk to your doctor before trying out this method if you are pregnant, breastfeeding, or if you’ve noticed blood in your stools.\\nTake the exact dose suggested on the packaging of the castor oil you buy and no more.\\n13. Drink dandelion tea as a natural remedy.\\nDandelion root has been used as an herbal remedy for constipation for many years.\\nDrink dandelion tea for mild constipation relief. More research is needed, though, to back up this method with scientific evidence.\\nSide effects include upset stomach and diarrhea.\\nTalk to your doctor before trying this method if you’re on medication, as it can have negative interactions with medications like antibiotics.\\nYou can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy.\\nTips\\nIf the problem is chronic, you should speak to your doctor or see a specialist right away. Constipation can be a symptom of more serious medical problems, like bowel obstructions, colon cancer, and rectal cancer.[17]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nDo not be embarrassed to talk to your family physician about the problem! Constipation affects everyone at some point in their lives. Your doctor can help you find relief fast.\\nSome yogurts sold in the dairy section of grocery stores have additional enzymes to aid in digestion.\\nWarnings\\nIf constipation alternates with diarrhea, persists for long periods of time, or blood is passed with stools, know that it is definitely time for a chat with the doctor.[18]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nAvoid harsh laxatives, especially when they are used long-term. It’s important to prevent constipation or ease symptoms when it occurs, but you can become dependent on laxatives over time.[19]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"简要回答\": \"Occasional constipation is common, but that doesn't make it any less of a pain. Fortunately, there are tons of easy lifestyle changes you can make to regulate your digestive system so you don't have to deal with constipation. From changing up your diet to staying active, there's a lot you can do to avoid constipation in the future!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Eat fiber-rich foods.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Fiber adds bulk to your stools, making them easier to pass.\", \"描述\": \"You need 24-36 grams of fiber per day. To do that, incorporate fiber-rich foods in every meal. Try foods like carrots, beets, broccoli and other cruciferous vegetables. Flaxseeds, chia seeds, and whole grains like wheat, bran, and oats are also great sources of fiber. You can get additional fiber from foods like:\\nLentils, black beans kidney beans, and other beans\\nPeaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes\\nAlmonds, walnuts, and peanuts\"}]}, {\"编号\": 2, \"标题\": \"Try fiber supplements if adding it to your diet isn’t enough.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Fiber supplements come in the form of powder you mix with water to drink.\", \"描述\": \"These can help you get your daily fiber intake if you struggle to get enough in your diet. Try supplements like psyllium or methylcellulose. Talk to your doctor before taking them if you have Crohn’s Disease or other bowel-related issues, as these supplements can cause complications in those cases.\\nFiber supplements, along with eating a high fiber diet, can sometimes result in gas, bloating, and abdominal discomfort.\"}]}, {\"编号\": 3, \"标题\": \"Eat prunes.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Prunes are a natural source of concentrated fiber.\", \"描述\": \"They also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. For best results, eat of ⁄2 cup (0.12 L) of whole prunes every day.\\nPrunes will help your stools move through your digestive system, preventing constipation.\"}]}, {\"编号\": 4, \"标题\": \"Have a serving of yogurt every day.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sometimes constipation is caused by an imbalance of bacteria in the gut.\", \"描述\": \"Eating yogurt that contains probiotics restores these beneficial bacteria that facilitate proper digestion. Try eating a cup with breakfast every day as a way of preventing constipation.\\nIf you don’t eat dairy, try vegan yogurt, which also contains helpful probiotics.\"}]}, {\"编号\": 5, \"标题\": \"Drink plenty of water.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dehydration leads to stools that are more difficult to pass.\", \"描述\": \"Make sure you drink water with every meal and any time you're thirsty to stay well hydrated. Aim to drink 8 cups (1.9 L) to 10 cups (2.4 L) of water a day.\\nWhen you feel constipated, increase your water consumption immediately. It can prevent constipation from getting worse.\\nCarry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet.\"}]}, {\"编号\": 6, \"标题\": \"Avoid processed foods.\", \"步骤\": [{\"编号\": 1, \"标题\": \"These foods are usually stripped of their healthy fiber content.\", \"描述\": \"Most of the time, it’s because they’ve been combined with a lot of white flour and sugar. Eating foods without enough fiber is hard on the digestive system and can eventually lead to constipation. These foods include:\\nWhite bread\\nSnack foods\\nFast foods\\nFried foods\\nDairy\\nCandy\"}]}, {\"编号\": 7, \"标题\": \"Cut back on alcohol.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Alcoholic beverages like wine and beer dehydrate you.\", \"描述\": \"Being dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just 1 glass per evening, or consider eliminating it entirely.\\nDrink 1 glass of water (at least) for every glass of alcohol.\"}]}, {\"编号\": 8, \"标题\": \"Get moving to improve your digestion.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Running, yoga, and other physical activities can all help keep you regular.\", \"描述\": \"If you’re worried about getting constipated, go for a brisk jog or walk to get things moving again. Aim for 30 minutes of exercise each day for a healthy routine.\"}]}, {\"编号\": 9, \"标题\": \"Go to the bathroom when you feel the urge.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Putting off a bowel movement isn't good for your digestive system.\", \"描述\": \"Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it.\\nIt can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular.\"}]}, {\"编号\": 10, \"标题\": \"Squat over the toilet instead of sitting down.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sitting on the toilet causes you to strain.\", \"描述\": \"It can also prevent you from emptying your bowels fully. Squatting can really help, as it encourages the anorectal angle to widen fully. This allows your bowel movement to pass a lot more easily. To decrease the risk of constipation, squat over the toilet with your knees bent.\\nYou can also get a small stool to prop up your feet so that you can sit down while also in a squatting position.\"}]}, {\"编号\": 11, \"标题\": \"Try senna tablets or syrup.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Senna is an herb that can encourage the muscles in the bowel to relax.\", \"描述\": \"This helps you pass stools when you're constipated. Take senna tablets or syrup according to the instructions on the label, and talk to your doctor before taking the product if you have Crohn’s disease, are pregnant, or are breastfeeding. Senna can have side effects like diarrhea and stomach cramps, so talk to your doctor before using it. If you have a preexisting condition that affects your digestion it's especially important that you talk to your doctor first!\\nOnly try this method if other methods, like increasing fiber in your diet and drinking water, haven’t worked.\\nDon't use senna for longer than 2 weeks.\"}]}, {\"编号\": 12, \"标题\": \"Take castor oil to relieve constipation.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Castor oil irritates the intestinal lining, which prompts a bowel movement.\", \"描述\": \"Taking a teaspoon is an effective way to relieve constipation, but be very careful not to take too much, since it can lead to gastrointestinal problems like diarrhea. Talk to your doctor before trying out this method if you are pregnant, breastfeeding, or if you’ve noticed blood in your stools.\\nTake the exact dose suggested on the packaging of the castor oil you buy and no more.\"}]}, {\"编号\": 13, \"标题\": \"Drink dandelion tea as a natural remedy.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dandelion root has been used as an herbal remedy for constipation for many years.\", \"描述\": \"Drink dandelion tea for mild constipation relief. More research is needed, though, to back up this method with scientific evidence.\\nSide effects include upset stomach and diarrhea.\\nTalk to your doctor before trying this method if you’re on medication, as it can have negative interactions with medications like antibiotics.\\nYou can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy.\"}], \"小提示\": [\"If the problem is chronic, you should speak to your doctor or see a specialist right away. Constipation can be a symptom of more serious medical problems, like bowel obstructions, colon cancer, and rectal cancer.[17]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"Do not be embarrassed to talk to your family physician about the problem! Constipation affects everyone at some point in their lives. Your doctor can help you find relief fast.\\n\", \"Some yogurts sold in the dairy section of grocery stores have additional enzymes to aid in digestion.\\n\"], \"注意事项\": [\"If constipation alternates with diarrhea, persists for long periods of time, or blood is passed with stools, know that it is definitely time for a chat with the doctor.[18]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"Avoid harsh laxatives, especially when they are used long-term. It’s important to prevent constipation or ease symptoms when it occurs, but you can become dependent on laxatives over time.[19]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,976 | How to Avoid Contributing to Traffic Congestion | 1. Driving Safely in Traffic
1-1. Maintain a gap between cars.
Every time you tap your brakes, the cars behind you will do the same. This can cause a ripple effect for miles down the road. Try to keep a gap between you and the car ahead of you. If another car slows down or tries to merge, you should have enough room to slow down without braking suddenly.
Keep at least two or three seconds between you and the car in front of you. This means that it should take you two or three seconds at your current speed to reach the other car.
1-2. Stay at a consistent speed.
Try to stay at the speed limit, or go at the speed of traffic. If you need to slow down, take your foot off the gas, and do not brake unless you need to. In many cases, if you keep a gap between cars, you may be able to slow down without braking.
When there's an accident or a breakdown on the side of the road, do not slow down to look. Instead, keep going at the rate of traffic.
Cruise control can help you maintain a steady speed on the highway.
1-3. Avoid changing lanes too often.
The more you change lanes, the more other cars may have to slow down to accommodate you. While you may sometimes need to move over, try changing lanes only when necessary.
1-4. Allow other drivers to merge into your lane.
By letting cars in the merge lane come into your lane, you’re helping the flow of traffic. If you see cars trying to merge, allow a gap between you and the car ahead of you so that they have room to enter.
1-5. Pay attention to the road conditions.
Stay alert by scanning ahead as far as you can. Remain aware of what is happening around you. Watch for road hazards, accidents, bottlenecks, or other problems along the road.
Many highways have signs that will alert you of delays or traffic jams. You can either prepare to slow down or find an alternate route.
1-6. Avoid taking your eyes off the road.
Do not text, read the news, check your social media page, or take your eyes off of traffic, even if traffic has stopped dead. Always watch what is happening in front of you. You never know when traffic will start moving again.
If you are bored, turn on music or try a podcast.
1-7. Pull over quickly and completely if you have a problem.
If your car begins to break down, move to the slow lane, slow down, and pull over as soon as it's safe to do so. Turn on your hazard lights, and use your cell phone to get help immediately.
If you are on the side of a busy highway, you should remain in your car. If you must exit, exit on the passenger’s side to avoid getting hit by a car.
2. Taking Alternative Transit
2-1. Carpool to work.
Ask your coworkers if they would like to start a carpool arrangement. Every member of the carpool can take turns picking up each other and driving to work. This reduces the number of cars on the road while letting you bond with your coworkers.
If you can’t find people to carpool at work, you might be able to find a group online or through an app, such as Scoop or Rideshare.
Some cities may have express lanes that only carpools can use. Not only does this cut down on traffic, but it also gets you to work faster!
2-2. Take the bus.
Check to see if there are any bus stops near your home, work, or major shopping centers. Instead of driving, you can take the bus to get around. You may even be able to buy an unlimited bus pass for a certain amount of time.
Many local transits have apps that will tell you when the next bus is coming. They may even locate your nearest bus stop or help you plan a route.
2-3. Ride the rails.
If your city has a subway or train, you might consider getting a pass so that you can ride it to work or shopping. Subways can get busy too, so leave a little early so that you can get where you need to go. This is a great option for people who live in suburbs outside of a major city.
2-4. Walk or bike to work.
Walking or riding a bicycle are both great ways of getting to your destination without contributing to traffic. Not only will this take cars off the road, but it will improve your health and help the environment as well! It is also a much cheaper way to get around.
If you are riding a bike, obey all traffic laws, and use the bike lanes where you can.
3. Reducing Your Commute
3-1. Live closer to your work.
If you can, try to find a home that is closer to your work or to major shopping centers. This will cut down the time you are in the car. It can also make it possible to walk or bike to your destination instead of driving.
3-2. Work from home if you can.
If your job allows it, try working from home one or two days a week. This will prevent you from having to drive into the office, which will eliminate your commute entirely for the day.
3-3. Do all of your errands at once.
Plan your errands carefully so that you only need to make one trip to get what you need each week. This will reduce the amount of trips you need to take and the length of time you spend on the road.
Make a list of things you need, and post it to a fridge or door. If you run out of something, write it down right away so that you do not forget it on your list.
Try to do your errands on the way home from work or school. This will help you avoid making a separate trip.
3-4. Take an alternate route.
Check the traffic report either online or on the morning news to see what routes are jammed. If your usual route is busy, try to find a different way to get to work. Most GPS systems will warn you about traffic, and they can also help you find a different route.
There are many apps, such as Waze or Inrix, that will give you traffic results as you drive. If a jam develops as you’re driving, they can change your route for you.
3-5. Travel on off-peak hours.
Major roads typically have rush hour periods where you’re likelier to encounter traffic. To help reduce the burden, try travelling outside of these hours. Plan your errands and tasks for off-peak times, and leave early for work if possible.
The hour between 7 a.m. and 8 a.m. is usually very busy, as people are going to work or school.
Afternoon rush hour in most places occurs between 5 p.m. and 6 p.m. because people are leaving work to return home.
Some places may experience a rush around lunchtime as well.
Tips
Drive courteously. If you see another car trying to change lanes or merge, let them.
Always keep your eyes on the road.
Warnings
Even if you drive safely, circumstances can change quickly on the road. Always be alert, and use your best judgment when driving in traffic.
Do not text, put makeup on, or read the newspaper even if traffic is moving very slowly.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Driving Safely in Traffic\\n1-1. Maintain a gap between cars.\\nEvery time you tap your brakes, the cars behind you will do the same. This can cause a ripple effect for miles down the road. Try to keep a gap between you and the car ahead of you. If another car slows down or tries to merge, you should have enough room to slow down without braking suddenly.\\nKeep at least two or three seconds between you and the car in front of you. This means that it should take you two or three seconds at your current speed to reach the other car.\\n1-2. Stay at a consistent speed.\\nTry to stay at the speed limit, or go at the speed of traffic. If you need to slow down, take your foot off the gas, and do not brake unless you need to. In many cases, if you keep a gap between cars, you may be able to slow down without braking.\\nWhen there's an accident or a breakdown on the side of the road, do not slow down to look. Instead, keep going at the rate of traffic.\\nCruise control can help you maintain a steady speed on the highway.\\n1-3. Avoid changing lanes too often.\\nThe more you change lanes, the more other cars may have to slow down to accommodate you. While you may sometimes need to move over, try changing lanes only when necessary.\\n1-4. Allow other drivers to merge into your lane.\\nBy letting cars in the merge lane come into your lane, you’re helping the flow of traffic. If you see cars trying to merge, allow a gap between you and the car ahead of you so that they have room to enter.\\n1-5. Pay attention to the road conditions.\\nStay alert by scanning ahead as far as you can. Remain aware of what is happening around you. Watch for road hazards, accidents, bottlenecks, or other problems along the road.\\nMany highways have signs that will alert you of delays or traffic jams. You can either prepare to slow down or find an alternate route.\\n1-6. Avoid taking your eyes off the road.\\nDo not text, read the news, check your social media page, or take your eyes off of traffic, even if traffic has stopped dead. Always watch what is happening in front of you. You never know when traffic will start moving again.\\nIf you are bored, turn on music or try a podcast.\\n1-7. Pull over quickly and completely if you have a problem.\\nIf your car begins to break down, move to the slow lane, slow down, and pull over as soon as it's safe to do so. Turn on your hazard lights, and use your cell phone to get help immediately.\\nIf you are on the side of a busy highway, you should remain in your car. If you must exit, exit on the passenger’s side to avoid getting hit by a car.\\n2. Taking Alternative Transit\\n2-1. Carpool to work.\\nAsk your coworkers if they would like to start a carpool arrangement. Every member of the carpool can take turns picking up each other and driving to work. This reduces the number of cars on the road while letting you bond with your coworkers.\\nIf you can’t find people to carpool at work, you might be able to find a group online or through an app, such as Scoop or Rideshare.\\nSome cities may have express lanes that only carpools can use. Not only does this cut down on traffic, but it also gets you to work faster!\\n2-2. Take the bus.\\nCheck to see if there are any bus stops near your home, work, or major shopping centers. Instead of driving, you can take the bus to get around. You may even be able to buy an unlimited bus pass for a certain amount of time. \\nMany local transits have apps that will tell you when the next bus is coming. They may even locate your nearest bus stop or help you plan a route.\\n2-3. Ride the rails.\\nIf your city has a subway or train, you might consider getting a pass so that you can ride it to work or shopping. Subways can get busy too, so leave a little early so that you can get where you need to go. This is a great option for people who live in suburbs outside of a major city.\\n2-4. Walk or bike to work.\\nWalking or riding a bicycle are both great ways of getting to your destination without contributing to traffic. Not only will this take cars off the road, but it will improve your health and help the environment as well! It is also a much cheaper way to get around.\\nIf you are riding a bike, obey all traffic laws, and use the bike lanes where you can.\\n3. Reducing Your Commute\\n3-1. Live closer to your work.\\nIf you can, try to find a home that is closer to your work or to major shopping centers. This will cut down the time you are in the car. It can also make it possible to walk or bike to your destination instead of driving.\\n3-2. Work from home if you can.\\nIf your job allows it, try working from home one or two days a week. This will prevent you from having to drive into the office, which will eliminate your commute entirely for the day.\\n3-3. Do all of your errands at once.\\nPlan your errands carefully so that you only need to make one trip to get what you need each week. This will reduce the amount of trips you need to take and the length of time you spend on the road.\\nMake a list of things you need, and post it to a fridge or door. If you run out of something, write it down right away so that you do not forget it on your list.\\nTry to do your errands on the way home from work or school. This will help you avoid making a separate trip.\\n3-4. Take an alternate route.\\nCheck the traffic report either online or on the morning news to see what routes are jammed. If your usual route is busy, try to find a different way to get to work. Most GPS systems will warn you about traffic, and they can also help you find a different route.\\nThere are many apps, such as Waze or Inrix, that will give you traffic results as you drive. If a jam develops as you’re driving, they can change your route for you.\\n3-5. Travel on off-peak hours.\\nMajor roads typically have rush hour periods where you’re likelier to encounter traffic. To help reduce the burden, try travelling outside of these hours. Plan your errands and tasks for off-peak times, and leave early for work if possible.\\nThe hour between 7 a.m. and 8 a.m. is usually very busy, as people are going to work or school.\\nAfternoon rush hour in most places occurs between 5 p.m. and 6 p.m. because people are leaving work to return home.\\nSome places may experience a rush around lunchtime as well.\\nTips\\nDrive courteously. If you see another car trying to change lanes or merge, let them.\\nAlways keep your eyes on the road.\\nWarnings\\nEven if you drive safely, circumstances can change quickly on the road. Always be alert, and use your best judgment when driving in traffic.\\nDo not text, put makeup on, or read the newspaper even if traffic is moving very slowly.\\n\", \"简要回答\": \"If you drive frequently, traffic congestion can be a major daily headache. With a few simple driving techniques, however, you can be part of the solution. Being a safe driver can help speed up the flow of traffic, but you can also take alternative transportation, such as buses or bikes. You can even plan your route and trips strategically to reduce the time you are on the road, helping relieve the burden on other drivers.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Driving Safely in Traffic\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain a gap between cars.\", \"描述\": \"Every time you tap your brakes, the cars behind you will do the same. This can cause a ripple effect for miles down the road. Try to keep a gap between you and the car ahead of you. If another car slows down or tries to merge, you should have enough room to slow down without braking suddenly.\\nKeep at least two or three seconds between you and the car in front of you. This means that it should take you two or three seconds at your current speed to reach the other car.\"}, {\"编号\": 2, \"标题\": \"Stay at a consistent speed.\", \"描述\": \"Try to stay at the speed limit, or go at the speed of traffic. If you need to slow down, take your foot off the gas, and do not brake unless you need to. In many cases, if you keep a gap between cars, you may be able to slow down without braking.\\nWhen there's an accident or a breakdown on the side of the road, do not slow down to look. Instead, keep going at the rate of traffic.\\nCruise control can help you maintain a steady speed on the highway.\"}, {\"编号\": 3, \"标题\": \"Avoid changing lanes too often.\", \"描述\": \"The more you change lanes, the more other cars may have to slow down to accommodate you. While you may sometimes need to move over, try changing lanes only when necessary.\"}, {\"编号\": 4, \"标题\": \"Allow other drivers to merge into your lane.\", \"描述\": \"By letting cars in the merge lane come into your lane, you’re helping the flow of traffic. If you see cars trying to merge, allow a gap between you and the car ahead of you so that they have room to enter.\"}, {\"编号\": 5, \"标题\": \"Pay attention to the road conditions.\", \"描述\": \"Stay alert by scanning ahead as far as you can. Remain aware of what is happening around you. Watch for road hazards, accidents, bottlenecks, or other problems along the road.\\nMany highways have signs that will alert you of delays or traffic jams. You can either prepare to slow down or find an alternate route.\"}, {\"编号\": 6, \"标题\": \"Avoid taking your eyes off the road.\", \"描述\": \"Do not text, read the news, check your social media page, or take your eyes off of traffic, even if traffic has stopped dead. Always watch what is happening in front of you. You never know when traffic will start moving again.\\nIf you are bored, turn on music or try a podcast.\"}, {\"编号\": 7, \"标题\": \"Pull over quickly and completely if you have a problem.\", \"描述\": \"If your car begins to break down, move to the slow lane, slow down, and pull over as soon as it's safe to do so. Turn on your hazard lights, and use your cell phone to get help immediately.\\nIf you are on the side of a busy highway, you should remain in your car. If you must exit, exit on the passenger’s side to avoid getting hit by a car.\"}]}, {\"编号\": 2, \"标题\": \"Taking Alternative Transit\", \"步骤\": [{\"编号\": 1, \"标题\": \"Carpool to work.\", \"描述\": \"Ask your coworkers if they would like to start a carpool arrangement. Every member of the carpool can take turns picking up each other and driving to work. This reduces the number of cars on the road while letting you bond with your coworkers.\\nIf you can’t find people to carpool at work, you might be able to find a group online or through an app, such as Scoop or Rideshare.\\nSome cities may have express lanes that only carpools can use. Not only does this cut down on traffic, but it also gets you to work faster!\"}, {\"编号\": 2, \"标题\": \"Take the bus.\", \"描述\": \"Check to see if there are any bus stops near your home, work, or major shopping centers. Instead of driving, you can take the bus to get around. You may even be able to buy an unlimited bus pass for a certain amount of time. \\nMany local transits have apps that will tell you when the next bus is coming. They may even locate your nearest bus stop or help you plan a route.\"}, {\"编号\": 3, \"标题\": \"Ride the rails.\", \"描述\": \"If your city has a subway or train, you might consider getting a pass so that you can ride it to work or shopping. Subways can get busy too, so leave a little early so that you can get where you need to go. This is a great option for people who live in suburbs outside of a major city.\"}, {\"编号\": 4, \"标题\": \"Walk or bike to work.\", \"描述\": \"Walking or riding a bicycle are both great ways of getting to your destination without contributing to traffic. Not only will this take cars off the road, but it will improve your health and help the environment as well! It is also a much cheaper way to get around.\\nIf you are riding a bike, obey all traffic laws, and use the bike lanes where you can.\"}]}, {\"编号\": 3, \"标题\": \"Reducing Your Commute\", \"步骤\": [{\"编号\": 1, \"标题\": \"Live closer to your work.\", \"描述\": \"If you can, try to find a home that is closer to your work or to major shopping centers. This will cut down the time you are in the car. It can also make it possible to walk or bike to your destination instead of driving.\"}, {\"编号\": 2, \"标题\": \"Work from home if you can.\", \"描述\": \"If your job allows it, try working from home one or two days a week. This will prevent you from having to drive into the office, which will eliminate your commute entirely for the day.\"}, {\"编号\": 3, \"标题\": \"Do all of your errands at once.\", \"描述\": \"Plan your errands carefully so that you only need to make one trip to get what you need each week. This will reduce the amount of trips you need to take and the length of time you spend on the road.\\nMake a list of things you need, and post it to a fridge or door. If you run out of something, write it down right away so that you do not forget it on your list.\\nTry to do your errands on the way home from work or school. This will help you avoid making a separate trip.\"}, {\"编号\": 4, \"标题\": \"Take an alternate route.\", \"描述\": \"Check the traffic report either online or on the morning news to see what routes are jammed. If your usual route is busy, try to find a different way to get to work. Most GPS systems will warn you about traffic, and they can also help you find a different route.\\nThere are many apps, such as Waze or Inrix, that will give you traffic results as you drive. If a jam develops as you’re driving, they can change your route for you.\"}, {\"编号\": 5, \"标题\": \"Travel on off-peak hours.\", \"描述\": \"Major roads typically have rush hour periods where you’re likelier to encounter traffic. To help reduce the burden, try travelling outside of these hours. Plan your errands and tasks for off-peak times, and leave early for work if possible.\\nThe hour between 7 a.m. and 8 a.m. is usually very busy, as people are going to work or school.\\nAfternoon rush hour in most places occurs between 5 p.m. and 6 p.m. because people are leaving work to return home.\\nSome places may experience a rush around lunchtime as well.\"}], \"小提示\": [\"Drive courteously. If you see another car trying to change lanes or merge, let them.\\n\", \"Always keep your eyes on the road.\\n\"], \"注意事项\": [\"Even if you drive safely, circumstances can change quickly on the road. Always be alert, and use your best judgment when driving in traffic.\\n\", \"Do not text, put makeup on, or read the newspaper even if traffic is moving very slowly.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,977 | How to Avoid Copyright Infringement | 1. Understanding the Law
1-1. Know what copyrights protect.
Copyright law protects any original creation, and grants the holder of the copyright exclusive control over when, how, and by whom their work may be copied, distributed, or exhibited. This includes literary works, paintings, photographs, drawings, films, music (and its lyrics), choreography, sculptures and many other creative works.
1-2. Know what isn't protected.
Copyright law generally does not protect the underlying ideas of a creative work, and it does not protect facts. For example, copyright doesn't prevent you from expressing in your own words ideas and facts found in a book or journal you read.
If you express ideas and facts in your own words, you should always give appropriate credit to the sources in which you found them. It is common courtesy to do so, and not doing so could constitute a violation of the Copyright Act. What you have created may constitute a derivative work pursuant to the Copyright Act, unless you have obtained license or permission from the copyright holder to create the work.
It may also constitute plagiarism under state common law. Paraphrasing other people's work may also constitute plagiarism under state common law, and may run afoul of misappropriation statutes.
1-3. Don't confuse copyrights, trademarks, and other forms of "intellectual property."
The term "intellectual property" itself has led to these very different things being confused with each other.
As Richard Stallman says, "Non-lawyers who hear one term applied to these various laws tend to assume they are based on a common principle, and function similarly. Nothing could be further from the case. These laws originated separately, evolved differently, cover different activities, have different rules, and raise different public policy issues."
Trademarks, for example, forbid using certain words, marks, symbols, and so on within certain contexts to protect consumers from misrepresentation. Copyright would not prevent you from, for example, writing some new text editor software and calling it "Microsoft Text Editor", but trademark law would.
1-4. Learn about the public domain laws for your jurisdiction.
"Public domain" is short-hand for "uncopyrighted", not "publicly distributed". A work can be out of copyright due to age, by the nature of authorship, or other reasons. In the United States, all works authored by a federal government (not state government!) employee during the course of their official duties are public domain, as are all works published before 1923. Works first created in the European Union will usually be copyrighted until 70 years after the death of the author.
2. Avoiding Infringement
2-1. Don't take anything from the Internet, or anywhere else, because it is almost always copyrighted, by default.
"I found it on the Internet" is not a defense against copyright infringement; works on the Internet are as copyrightable as any other kind of work. Nor is "it didn't say it was copyrighted."
In nearly all jurisdictions, including the United States, and all other Berne Convention signatories, it is not necessary for a work to have an explicit copyright notice for it to be copyrighted. It is also not necessary for copyright in a work to be registered; this simply makes it easier to be compensated in court. Without an explicit dedication to the public domain, assume that it is still under copyright.
There is a quirk in the United States' implementation of the Berne Convention: works first published before 1978 without a copyright notice may be public domain in the United States. Works published under copyright notice are no longer covered by copyright after 75 years. They become public domain material. Works published by the US Government are public domain no matter when they were published.
2-2. Be creative.
If ever you wonder whether a certain action would infringe on the copyright of someone else, the question to ask is: is this a creative work on my count, or am I simply drawing from the creativity of someone else? Lunches, as any economist would tell you, are not free. Some examples:
Scanning something yourself does not, by itself, give you a new copyright over anything. You cannot scan a photograph from, say, a magazine and then put it on the Internet; the copyright would still reside with the author of the work. The flip-side of this is that scanning a work which is in the public domain would not, in many jurisdictions, give you the copyright over the resulting scan.
Taking a screenshot of a video or a computer program does not generate a new copyright. The copyright in the resulting screenshot would still be held by the copyright holder of the original video or computer program.
Some non-creative things are not copyrightable, for example, a plain text logo in a generic font. Neither are simple geometric shapes. But don't rely on this unless you are certain.
2-3. Don't rely on "fair use".
Called "fair dealing" in many jurisdictions, fair use is simply a guarantee that copyright laws do not infringe freedom of speech and make critical commentary impossible. Fair use is an extremely complex body of case law; it is often very difficult for non-lawyers to tell in advance whether or not a certain use will be considered fair use in court. If in doubt, seek permission first. It is not a blank cheque granting you a right to do anything at all and call it "fair use".
Some uses of text under "fair use" are teaching, critiques, comments, reporting, and research. It permits, for example, limited quoting of copyrighted material. In some jurisdictions, it would allow creating a copy for personal use (such as a backup).
2-4. Be wary about writing fiction based on other works.
It was said above that "ideas cannot be copyrighted". However, fictional characters, story-lines, and settingscan be copyrighted (insofar as they are original).
This means that fan-fiction, drawings of characters from copyrighted works, and so on are all technically copyright infringements. Sometimes copyright holders turn a blind eye to this sort of thing, but unless it has been explicitly authorised, don't count on this being the case.
Stock Characters, on the other hand, can not be copyrighted or trademarked.
Tips
Follow the spirit of the law, rather than the letter. Not only is this good form, it works in your favour. Chances are slim that any "loophole" you find is not something that hasn't been done to death in the courts already. If it has not, chances are much better that a court would rule against you.
Some works allow derivative works; one example is Halo 3, which allows user-created videos to be made and shared online.
The Wikimedia Commons maintain an extensive summary of public domain legislation from all over the world.
Warnings
Do not, under any circumstances, violate copyrights belonging to Disney, Walmart, Vivendi Universal, Time Warner, or LionsGate. These organizations are highly aggressive and merciless when it comes to enforcing their copyrights. As listed above, creations lapse into public domain 70 years after the creator's death, except for certain items created between 1923 and 1977. The 70-year waiting period doesn't begin until 2019 by special act of Congress. This has been added to the US Copyright Act and the Berne Convention. All of the above listed creations are included in this update of the Copyright Act.
Don't assume that something is without copyright just because it is on the internet. Nothing could be further from the truth. Assume copyright until you can reasonably prove otherwise.
One of the most frequent errors that get people in trouble is in using free photo sites. Just because the photo is on one of these sites does not mean the person who posted it there had the right to do so. Even if it says "Some Rights Reserved," meaning you are only required to post attribution, if the photo was originally copyrighted, the copyright remains. When you see "Some Rights Reserved" you need to carefully check what that means. Usually, this is a Creative Commons license or other similar copyleft license, but you must adhere to the conditions of that particular application. Not all items under Creative Commons are treated the same. In nearly all cases, Creative Commons-licensed works require attribution of the original creator. They may also have additional restrictions, such as prohibiting commercial use of the work, or requiring that copies be distributed under a similar license.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Understanding the Law\\n1-1. Know what copyrights protect.\\nCopyright law protects any original creation, and grants the holder of the copyright exclusive control over when, how, and by whom their work may be copied, distributed, or exhibited. This includes literary works, paintings, photographs, drawings, films, music (and its lyrics), choreography, sculptures and many other creative works.\\n1-2. Know what isn't protected.\\nCopyright law generally does not protect the underlying ideas of a creative work, and it does not protect facts. For example, copyright doesn't prevent you from expressing in your own words ideas and facts found in a book or journal you read.\\nIf you express ideas and facts in your own words, you should always give appropriate credit to the sources in which you found them. It is common courtesy to do so, and not doing so could constitute a violation of the Copyright Act. What you have created may constitute a derivative work pursuant to the Copyright Act, unless you have obtained license or permission from the copyright holder to create the work.\\nIt may also constitute plagiarism under state common law. Paraphrasing other people's work may also constitute plagiarism under state common law, and may run afoul of misappropriation statutes.\\n1-3. Don't confuse copyrights, trademarks, and other forms of \\\"intellectual property.\\\"\\nThe term \\\"intellectual property\\\" itself has led to these very different things being confused with each other.\\nAs Richard Stallman says, \\\"Non-lawyers who hear one term applied to these various laws tend to assume they are based on a common principle, and function similarly. Nothing could be further from the case. These laws originated separately, evolved differently, cover different activities, have different rules, and raise different public policy issues.\\\"\\nTrademarks, for example, forbid using certain words, marks, symbols, and so on within certain contexts to protect consumers from misrepresentation. Copyright would not prevent you from, for example, writing some new text editor software and calling it \\\"Microsoft Text Editor\\\", but trademark law would.\\n1-4. Learn about the public domain laws for your jurisdiction.\\n\\\"Public domain\\\" is short-hand for \\\"uncopyrighted\\\", not \\\"publicly distributed\\\". A work can be out of copyright due to age, by the nature of authorship, or other reasons. In the United States, all works authored by a federal government (not state government!) employee during the course of their official duties are public domain, as are all works published before 1923. Works first created in the European Union will usually be copyrighted until 70 years after the death of the author.\\n2. Avoiding Infringement\\n2-1. Don't take anything from the Internet, or anywhere else, because it is almost always copyrighted, by default.\\n\\\"I found it on the Internet\\\" is not a defense against copyright infringement; works on the Internet are as copyrightable as any other kind of work. Nor is \\\"it didn't say it was copyrighted.\\\"\\nIn nearly all jurisdictions, including the United States, and all other Berne Convention signatories, it is not necessary for a work to have an explicit copyright notice for it to be copyrighted. It is also not necessary for copyright in a work to be registered; this simply makes it easier to be compensated in court. Without an explicit dedication to the public domain, assume that it is still under copyright.\\nThere is a quirk in the United States' implementation of the Berne Convention: works first published before 1978 without a copyright notice may be public domain in the United States. Works published under copyright notice are no longer covered by copyright after 75 years. They become public domain material. Works published by the US Government are public domain no matter when they were published.\\n2-2. Be creative.\\nIf ever you wonder whether a certain action would infringe on the copyright of someone else, the question to ask is: is this a creative work on my count, or am I simply drawing from the creativity of someone else? Lunches, as any economist would tell you, are not free. Some examples:\\nScanning something yourself does not, by itself, give you a new copyright over anything. You cannot scan a photograph from, say, a magazine and then put it on the Internet; the copyright would still reside with the author of the work. The flip-side of this is that scanning a work which is in the public domain would not, in many jurisdictions, give you the copyright over the resulting scan.\\nTaking a screenshot of a video or a computer program does not generate a new copyright. The copyright in the resulting screenshot would still be held by the copyright holder of the original video or computer program.\\nSome non-creative things are not copyrightable, for example, a plain text logo in a generic font. Neither are simple geometric shapes. But don't rely on this unless you are certain.\\n2-3. Don't rely on \\\"fair use\\\".\\nCalled \\\"fair dealing\\\" in many jurisdictions, fair use is simply a guarantee that copyright laws do not infringe freedom of speech and make critical commentary impossible. Fair use is an extremely complex body of case law; it is often very difficult for non-lawyers to tell in advance whether or not a certain use will be considered fair use in court. If in doubt, seek permission first. It is not a blank cheque granting you a right to do anything at all and call it \\\"fair use\\\".\\nSome uses of text under \\\"fair use\\\" are teaching, critiques, comments, reporting, and research. It permits, for example, limited quoting of copyrighted material. In some jurisdictions, it would allow creating a copy for personal use (such as a backup).\\n2-4. Be wary about writing fiction based on other works.\\nIt was said above that \\\"ideas cannot be copyrighted\\\". However, fictional characters, story-lines, and settingscan be copyrighted (insofar as they are original).\\nThis means that fan-fiction, drawings of characters from copyrighted works, and so on are all technically copyright infringements. Sometimes copyright holders turn a blind eye to this sort of thing, but unless it has been explicitly authorised, don't count on this being the case.\\nStock Characters, on the other hand, can not be copyrighted or trademarked.\\nTips\\nFollow the spirit of the law, rather than the letter. Not only is this good form, it works in your favour. Chances are slim that any \\\"loophole\\\" you find is not something that hasn't been done to death in the courts already. If it has not, chances are much better that a court would rule against you.\\nSome works allow derivative works; one example is Halo 3, which allows user-created videos to be made and shared online.\\nThe Wikimedia Commons maintain an extensive summary of public domain legislation from all over the world.\\nWarnings\\nDo not, under any circumstances, violate copyrights belonging to Disney, Walmart, Vivendi Universal, Time Warner, or LionsGate. These organizations are highly aggressive and merciless when it comes to enforcing their copyrights. As listed above, creations lapse into public domain 70 years after the creator's death, except for certain items created between 1923 and 1977. The 70-year waiting period doesn't begin until 2019 by special act of Congress. This has been added to the US Copyright Act and the Berne Convention. All of the above listed creations are included in this update of the Copyright Act.\\nDon't assume that something is without copyright just because it is on the internet. Nothing could be further from the truth. Assume copyright until you can reasonably prove otherwise.\\nOne of the most frequent errors that get people in trouble is in using free photo sites. Just because the photo is on one of these sites does not mean the person who posted it there had the right to do so. Even if it says \\\"Some Rights Reserved,\\\" meaning you are only required to post attribution, if the photo was originally copyrighted, the copyright remains. When you see \\\"Some Rights Reserved\\\" you need to carefully check what that means. Usually, this is a Creative Commons license or other similar copyleft license, but you must adhere to the conditions of that particular application. Not all items under Creative Commons are treated the same. In nearly all cases, Creative Commons-licensed works require attribution of the original creator. They may also have additional restrictions, such as prohibiting commercial use of the work, or requiring that copies be distributed under a similar license.\\n\", \"简要回答\": \"Have you ever uploaded an image or a video to a website, only for it to be deleted because of copyright issues? While some areas of copyright law can be complicated enough to cause copyright lawyers sleepless nights, the basics are very simple. Armed with some simple principles, you can save yourself from running afoul of copyright law.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understanding the Law\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know what copyrights protect.\", \"描述\": \"Copyright law protects any original creation, and grants the holder of the copyright exclusive control over when, how, and by whom their work may be copied, distributed, or exhibited. This includes literary works, paintings, photographs, drawings, films, music (and its lyrics), choreography, sculptures and many other creative works.\"}, {\"编号\": 2, \"标题\": \"Know what isn't protected.\", \"描述\": \"Copyright law generally does not protect the underlying ideas of a creative work, and it does not protect facts. For example, copyright doesn't prevent you from expressing in your own words ideas and facts found in a book or journal you read.\\nIf you express ideas and facts in your own words, you should always give appropriate credit to the sources in which you found them. It is common courtesy to do so, and not doing so could constitute a violation of the Copyright Act. What you have created may constitute a derivative work pursuant to the Copyright Act, unless you have obtained license or permission from the copyright holder to create the work.\\nIt may also constitute plagiarism under state common law. Paraphrasing other people's work may also constitute plagiarism under state common law, and may run afoul of misappropriation statutes.\"}, {\"编号\": 3, \"标题\": \"Don't confuse copyrights, trademarks, and other forms of \\\"intellectual property.\\\"\", \"描述\": \"The term \\\"intellectual property\\\" itself has led to these very different things being confused with each other.\\nAs Richard Stallman says, \\\"Non-lawyers who hear one term applied to these various laws tend to assume they are based on a common principle, and function similarly. Nothing could be further from the case. These laws originated separately, evolved differently, cover different activities, have different rules, and raise different public policy issues.\\\"\\nTrademarks, for example, forbid using certain words, marks, symbols, and so on within certain contexts to protect consumers from misrepresentation. Copyright would not prevent you from, for example, writing some new text editor software and calling it \\\"Microsoft Text Editor\\\", but trademark law would.\"}, {\"编号\": 4, \"标题\": \"Learn about the public domain laws for your jurisdiction.\", \"描述\": \"\\\"Public domain\\\" is short-hand for \\\"uncopyrighted\\\", not \\\"publicly distributed\\\". A work can be out of copyright due to age, by the nature of authorship, or other reasons. In the United States, all works authored by a federal government (not state government!) employee during the course of their official duties are public domain, as are all works published before 1923. Works first created in the European Union will usually be copyrighted until 70 years after the death of the author.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Infringement\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't take anything from the Internet, or anywhere else, because it is almost always copyrighted, by default.\", \"描述\": \"\\\"I found it on the Internet\\\" is not a defense against copyright infringement; works on the Internet are as copyrightable as any other kind of work. Nor is \\\"it didn't say it was copyrighted.\\\"\\nIn nearly all jurisdictions, including the United States, and all other Berne Convention signatories, it is not necessary for a work to have an explicit copyright notice for it to be copyrighted. It is also not necessary for copyright in a work to be registered; this simply makes it easier to be compensated in court. Without an explicit dedication to the public domain, assume that it is still under copyright.\\nThere is a quirk in the United States' implementation of the Berne Convention: works first published before 1978 without a copyright notice may be public domain in the United States. Works published under copyright notice are no longer covered by copyright after 75 years. They become public domain material. Works published by the US Government are public domain no matter when they were published.\"}, {\"编号\": 2, \"标题\": \"Be creative.\", \"描述\": \"If ever you wonder whether a certain action would infringe on the copyright of someone else, the question to ask is: is this a creative work on my count, or am I simply drawing from the creativity of someone else? Lunches, as any economist would tell you, are not free. Some examples:\\nScanning something yourself does not, by itself, give you a new copyright over anything. You cannot scan a photograph from, say, a magazine and then put it on the Internet; the copyright would still reside with the author of the work. The flip-side of this is that scanning a work which is in the public domain would not, in many jurisdictions, give you the copyright over the resulting scan.\\nTaking a screenshot of a video or a computer program does not generate a new copyright. The copyright in the resulting screenshot would still be held by the copyright holder of the original video or computer program.\\nSome non-creative things are not copyrightable, for example, a plain text logo in a generic font. Neither are simple geometric shapes. But don't rely on this unless you are certain.\"}, {\"编号\": 3, \"标题\": \"Don't rely on \\\"fair use\\\".\", \"描述\": \"Called \\\"fair dealing\\\" in many jurisdictions, fair use is simply a guarantee that copyright laws do not infringe freedom of speech and make critical commentary impossible. Fair use is an extremely complex body of case law; it is often very difficult for non-lawyers to tell in advance whether or not a certain use will be considered fair use in court. If in doubt, seek permission first. It is not a blank cheque granting you a right to do anything at all and call it \\\"fair use\\\".\\nSome uses of text under \\\"fair use\\\" are teaching, critiques, comments, reporting, and research. It permits, for example, limited quoting of copyrighted material. In some jurisdictions, it would allow creating a copy for personal use (such as a backup).\"}, {\"编号\": 4, \"标题\": \"Be wary about writing fiction based on other works.\", \"描述\": \"It was said above that \\\"ideas cannot be copyrighted\\\". However, fictional characters, story-lines, and settingscan be copyrighted (insofar as they are original).\\nThis means that fan-fiction, drawings of characters from copyrighted works, and so on are all technically copyright infringements. Sometimes copyright holders turn a blind eye to this sort of thing, but unless it has been explicitly authorised, don't count on this being the case.\\nStock Characters, on the other hand, can not be copyrighted or trademarked.\"}], \"小提示\": [\"Follow the spirit of the law, rather than the letter. Not only is this good form, it works in your favour. Chances are slim that any \\\"loophole\\\" you find is not something that hasn't been done to death in the courts already. If it has not, chances are much better that a court would rule against you.\\n\", \"Some works allow derivative works; one example is Halo 3, which allows user-created videos to be made and shared online.\\n\", \"The Wikimedia Commons maintain an extensive summary of public domain legislation from all over the world.\\n\"], \"注意事项\": [\"Do not, under any circumstances, violate copyrights belonging to Disney, Walmart, Vivendi Universal, Time Warner, or LionsGate. These organizations are highly aggressive and merciless when it comes to enforcing their copyrights. As listed above, creations lapse into public domain 70 years after the creator's death, except for certain items created between 1923 and 1977. The 70-year waiting period doesn't begin until 2019 by special act of Congress. This has been added to the US Copyright Act and the Berne Convention. All of the above listed creations are included in this update of the Copyright Act.\\n\", \"Don't assume that something is without copyright just because it is on the internet. Nothing could be further from the truth. Assume copyright until you can reasonably prove otherwise.\\nOne of the most frequent errors that get people in trouble is in using free photo sites. Just because the photo is on one of these sites does not mean the person who posted it there had the right to do so. Even if it says \\\"Some Rights Reserved,\\\" meaning you are only required to post attribution, if the photo was originally copyrighted, the copyright remains. When you see \\\"Some Rights Reserved\\\" you need to carefully check what that means. Usually, this is a Creative Commons license or other similar copyleft license, but you must adhere to the conditions of that particular application. Not all items under Creative Commons are treated the same. In nearly all cases, Creative Commons-licensed works require attribution of the original creator. They may also have additional restrictions, such as prohibiting commercial use of the work, or requiring that copies be distributed under a similar license.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
2,978 | How to Avoid Cramps While Running | 1. Adjusting Eating Habits to Avoid Stomach Cramps
1-1. Do not run on a full stomach.
If you drink or eat too much before running, you will be more likely to experience cramps during your run. You can eat just a small, healthy snack (no more than 200 calories) about one hour before you run to provide a little extra energy. A granola bar, half of a peanut butter and jelly sandwich, a few slices of apple, or a banana are good options. After eating a larger meal, waiting two to four hours before running may help prevent cramping.
1-2. Stay hydrated.
Drink enough — but not too much — water throughout the day. Drink at least 64 ounces (1.9 L) of water each day. This will help the lining of your intestines absorb water and break down the food in your belly more quickly.
Make sure you hydrate before your run. Drink about 20 oz (600 ml) of water an hour before running so that it has time to reach your muscles. If you drink immediately before you run the water will still be in your stomach.
Take large sips of water as you run. Taking large drinks, not little sips, helps liquid leave the stomach faster. Gulp some cold water (one or two gulps) during your run as needed. Cold water is absorbed more quickly into your system than warm water.
You do not need fancy sports drinks or fruit juices to stay properly hydrated. In fact, fruit juices have been found to cause cramps in runners. Stick to water to quench your thirst.
1-3. Avoid foods which take time to break down in the stomach.
These include fibrous foods, fatty foods, and proteins. High fiber foods are associated with cramps during running. Instead, try a simple carb-based snack like a banana and crackers.
While healthy fats, proteins, and fiber are crucial for a healthy diet, eat them after you run to prevent cramping.
1-4. Keep a food log for days you run.
A food log will provide a record of what foods are associated with cramps and which are not. For instance, if you ate cereal before running three of the four days you run each week, and during those three days you experienced cramping, you can safely conclude that there is a link between your cereal consumption and the cramping you experienced.
2. Stretching and Exercising
2-1. Warm up.
Going from inactivity straight into a run can not only cause cramps, it can also lead to injury, like a pulled muscle. A gradual warm up will get your blood pumping and loosen up your joints and muscles. Start out by walking for about five minutes, which will take your body through the full range of motion it will experience when you start running.
Add in five to six strides, or pick-ups. Jog for about two minutes, then gradually accelerate for about 100 meters, then decelerate to a walk, shaking out your legs for about 90 seconds. This is one stride.
Do dynamic stretches. Unlike static stretching, which can be harmful if done before activity, dynamic stretches will continue to warm up your muscles, increase your heart rate and body temperature, and work your muscles through their range of motion. Dynamic stretches include skipping, butt kicks, backward jogging, hip circles, high knees, and more.
2-2. Stretch when cramping begins.
If slowing your pace does not relieve your cramp, you can stop and stretch to help relieve it as well. Focus especially on your abs, legs, and lower back.
Try a lunge. Place your hands, shoulder width apart, against a wall. Bring the toes of one foot against the wall as well. Extend your other leg straight behind you and push into the wall with moderate force using your extended leg and arms. Switch after ten seconds and push using your other leg. Repeat three to four times.
To stretch your core, reach your right arm up. Step the right leg back and behind the standing left leg. While reaching upwards with right arm gradually reach towards the left, slightly bending the right arm over your head. Imagine you are pulling your rib cage up and away from your hip bone (iliac crest). This stretch can be felt down the outside of the the leg stepping back, and sometimes also in the front of thigh and up the side of the torso.
2-3. Work out more.
The better shape you are in, the less likely you are to experience cramps. While this is little solace to the novice runner, it does offer hope that running-related cramps are probably just a phase you will pass as you build muscle and lose fat.
When you begin running, follow the 10-percent rule (10PR). This means you never increase your mileage by more than 10 percent of what you ran the week before. So if you start out running one mile four days per week (for a total of four miles), the next week you will increase your distance by .4 miles (10 percent of four is .4). Add distance to your run in this way until you feel you are at your logical maximum.
Do not run every day. Continue to reserve at least one or two days out of your week for exercises apart from running in order to give your leg muscles time to rest and recover fully.
Do a few sets of planks before running. Hold the plank position for as long as you can without straining. Work up to 60 second holds, then consider some variations of the plank for further conditioning. Exercising the abs and core can help you avoid cramps.
2-4. Vary your running style and routine.
Alternate between moderate runs and more intense runs. For instance, run at your normal pace along flat, even ground, then try sprinting for 400 to 800 meters. You could also boost your muscular stamina by running uphill for at least part of your run. Exercising at more intense levels will help prevent muscle fatigue which can lead to muscle cramps.
If you have access to a track to run on, try pyramid intervals. This running technique calls for sprints of various lengths in an ascending or descending order, followed by a run at a normal pace. For instance, you might sprint 200 meters, then run at a normal pace the rest of the way around the track. You might then sprint 400 meters before continuing the rest of the way around the track. Add 200 meters in this way, up to a distance of 800 meters.
You could also do pyramid intervals in a descending order by starting with an 800 meter sprint, then a jog at a natural pace around the track; then a 600 meter sprint followed by a jog at your natural pace; and so on down through a 200 meter sprint.
3. Minimizing Cramps While Running
3-1. Decrease your pace.
If you feel cramps coming on, try slowing your pace for a few minutes. If necessary, slow all the way to a walk. Walking can give your body time to recover from the impact delivered by running. Once the pain passes, you can resume your pace.
3-2. Breathe deeply.
Push your stomach out when you inhale and relax it as you breathe out. Try a three-stage inhale and two-stage exhale. In other words, breathe in once, then again a bit more deeply, then a third time ever more deeply. Breathe out in one short and one long breath before beginning again.
Breathing out fully will allow your diaphragm (a sheet of muscle along the rib cage which pulls air into the lungs) to relax.
Avoid shallow breathing. If you feel your breathing quicken, slow down or walk a bit until you’ve recovered control over your breathing.
3-3. Press a hand into your side.
Lightly pressing a finger or your palm to the place where you feel pain (usually on or just below the ribs) can relieve pain. Doing so can relax the diaphragm and stabilize your insides. Many runner instinctively press the place where they feel a cramp in order to relieve their pain. Moving the tips of your fingers around the painful area in a gentle massage can also help avoid cramping.
3-4. Adopt a proper running posture.
Do not hunch over or bend at the waist. Lift your chest and pull your shoulders back. Keep your head up and your arms loose. Your elbows should be at a ninety degree angle. Lean your whole body forward slightly and hit the ground with the middle of your foot. Roll your foot forward toward your toe and push off from there. Bring your knees up only as high as you need to in order to get your feet off the ground.
3-5. Adjust your stride.
It is possible cramps, particularly in your legs and feet, may be caused by an improper or inefficient stride. Talk to a trainer about a gait analysis or even a salesperson at a sports store. One possible issue might be bouncing too much as you run — meaning you are exerting more energy in pushing yourself in an up and down motion than in a forward motion. Bouncing also increases the shock that your feet, ankles, and and knees must absorb when your foot hits the pavement. To reduce bouncing, try running lightly, taking shorter strides and make an effort to keep your feet low to the ground. Also make sure you aren't running on your toes.
Make sure your foot hits the ground directly below the knee, not ahead of it, as this can lead to injury.
Make any changes to your gait slowly and gradually. It will feel strange at first — practice with short runs until it begins to feel more natural.
Tips
Stay hydrated after your run too. For each pound lost, you should drink 16 ounces (473 ml) of water.[27]
X
Trustworthy Source
EatRight.org
Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness
Go to source
Never stretch to the point of pain. If it hurts, that’s your body telling you to stop.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Adjusting Eating Habits to Avoid Stomach Cramps\\n1-1. Do not run on a full stomach.\\nIf you drink or eat too much before running, you will be more likely to experience cramps during your run. You can eat just a small, healthy snack (no more than 200 calories) about one hour before you run to provide a little extra energy. A granola bar, half of a peanut butter and jelly sandwich, a few slices of apple, or a banana are good options. After eating a larger meal, waiting two to four hours before running may help prevent cramping.\\n1-2. Stay hydrated.\\nDrink enough — but not too much — water throughout the day. Drink at least 64 ounces (1.9 L) of water each day. This will help the lining of your intestines absorb water and break down the food in your belly more quickly.\\nMake sure you hydrate before your run. Drink about 20 oz (600 ml) of water an hour before running so that it has time to reach your muscles. If you drink immediately before you run the water will still be in your stomach.\\nTake large sips of water as you run. Taking large drinks, not little sips, helps liquid leave the stomach faster. Gulp some cold water (one or two gulps) during your run as needed. Cold water is absorbed more quickly into your system than warm water.\\nYou do not need fancy sports drinks or fruit juices to stay properly hydrated. In fact, fruit juices have been found to cause cramps in runners. Stick to water to quench your thirst.\\n1-3. Avoid foods which take time to break down in the stomach.\\nThese include fibrous foods, fatty foods, and proteins. High fiber foods are associated with cramps during running. Instead, try a simple carb-based snack like a banana and crackers.\\nWhile healthy fats, proteins, and fiber are crucial for a healthy diet, eat them after you run to prevent cramping.\\n1-4. Keep a food log for days you run.\\nA food log will provide a record of what foods are associated with cramps and which are not. For instance, if you ate cereal before running three of the four days you run each week, and during those three days you experienced cramping, you can safely conclude that there is a link between your cereal consumption and the cramping you experienced.\\n2. Stretching and Exercising\\n2-1. Warm up.\\nGoing from inactivity straight into a run can not only cause cramps, it can also lead to injury, like a pulled muscle. A gradual warm up will get your blood pumping and loosen up your joints and muscles. Start out by walking for about five minutes, which will take your body through the full range of motion it will experience when you start running.\\nAdd in five to six strides, or pick-ups. Jog for about two minutes, then gradually accelerate for about 100 meters, then decelerate to a walk, shaking out your legs for about 90 seconds. This is one stride.\\nDo dynamic stretches. Unlike static stretching, which can be harmful if done before activity, dynamic stretches will continue to warm up your muscles, increase your heart rate and body temperature, and work your muscles through their range of motion. Dynamic stretches include skipping, butt kicks, backward jogging, hip circles, high knees, and more.\\n2-2. Stretch when cramping begins.\\nIf slowing your pace does not relieve your cramp, you can stop and stretch to help relieve it as well. Focus especially on your abs, legs, and lower back.\\nTry a lunge. Place your hands, shoulder width apart, against a wall. Bring the toes of one foot against the wall as well. Extend your other leg straight behind you and push into the wall with moderate force using your extended leg and arms. Switch after ten seconds and push using your other leg. Repeat three to four times.\\nTo stretch your core, reach your right arm up. Step the right leg back and behind the standing left leg. While reaching upwards with right arm gradually reach towards the left, slightly bending the right arm over your head. Imagine you are pulling your rib cage up and away from your hip bone (iliac crest). This stretch can be felt down the outside of the the leg stepping back, and sometimes also in the front of thigh and up the side of the torso.\\n2-3. Work out more.\\nThe better shape you are in, the less likely you are to experience cramps. While this is little solace to the novice runner, it does offer hope that running-related cramps are probably just a phase you will pass as you build muscle and lose fat.\\nWhen you begin running, follow the 10-percent rule (10PR). This means you never increase your mileage by more than 10 percent of what you ran the week before. So if you start out running one mile four days per week (for a total of four miles), the next week you will increase your distance by .4 miles (10 percent of four is .4). Add distance to your run in this way until you feel you are at your logical maximum.\\nDo not run every day. Continue to reserve at least one or two days out of your week for exercises apart from running in order to give your leg muscles time to rest and recover fully.\\nDo a few sets of planks before running. Hold the plank position for as long as you can without straining. Work up to 60 second holds, then consider some variations of the plank for further conditioning. Exercising the abs and core can help you avoid cramps.\\n2-4. Vary your running style and routine.\\nAlternate between moderate runs and more intense runs. For instance, run at your normal pace along flat, even ground, then try sprinting for 400 to 800 meters. You could also boost your muscular stamina by running uphill for at least part of your run. Exercising at more intense levels will help prevent muscle fatigue which can lead to muscle cramps.\\nIf you have access to a track to run on, try pyramid intervals. This running technique calls for sprints of various lengths in an ascending or descending order, followed by a run at a normal pace. For instance, you might sprint 200 meters, then run at a normal pace the rest of the way around the track. You might then sprint 400 meters before continuing the rest of the way around the track. Add 200 meters in this way, up to a distance of 800 meters.\\nYou could also do pyramid intervals in a descending order by starting with an 800 meter sprint, then a jog at a natural pace around the track; then a 600 meter sprint followed by a jog at your natural pace; and so on down through a 200 meter sprint.\\n3. Minimizing Cramps While Running\\n3-1. Decrease your pace.\\nIf you feel cramps coming on, try slowing your pace for a few minutes. If necessary, slow all the way to a walk. Walking can give your body time to recover from the impact delivered by running. Once the pain passes, you can resume your pace.\\n3-2. Breathe deeply.\\nPush your stomach out when you inhale and relax it as you breathe out. Try a three-stage inhale and two-stage exhale. In other words, breathe in once, then again a bit more deeply, then a third time ever more deeply. Breathe out in one short and one long breath before beginning again. \\nBreathing out fully will allow your diaphragm (a sheet of muscle along the rib cage which pulls air into the lungs) to relax.\\nAvoid shallow breathing. If you feel your breathing quicken, slow down or walk a bit until you’ve recovered control over your breathing.\\n3-3. Press a hand into your side.\\nLightly pressing a finger or your palm to the place where you feel pain (usually on or just below the ribs) can relieve pain. Doing so can relax the diaphragm and stabilize your insides. Many runner instinctively press the place where they feel a cramp in order to relieve their pain. Moving the tips of your fingers around the painful area in a gentle massage can also help avoid cramping.\\n3-4. Adopt a proper running posture.\\nDo not hunch over or bend at the waist. Lift your chest and pull your shoulders back. Keep your head up and your arms loose. Your elbows should be at a ninety degree angle. Lean your whole body forward slightly and hit the ground with the middle of your foot. Roll your foot forward toward your toe and push off from there. Bring your knees up only as high as you need to in order to get your feet off the ground.\\n3-5. Adjust your stride.\\nIt is possible cramps, particularly in your legs and feet, may be caused by an improper or inefficient stride. Talk to a trainer about a gait analysis or even a salesperson at a sports store. One possible issue might be bouncing too much as you run — meaning you are exerting more energy in pushing yourself in an up and down motion than in a forward motion. Bouncing also increases the shock that your feet, ankles, and and knees must absorb when your foot hits the pavement. To reduce bouncing, try running lightly, taking shorter strides and make an effort to keep your feet low to the ground. Also make sure you aren't running on your toes.\\nMake sure your foot hits the ground directly below the knee, not ahead of it, as this can lead to injury.\\nMake any changes to your gait slowly and gradually. It will feel strange at first — practice with short runs until it begins to feel more natural.\\nTips\\nStay hydrated after your run too. For each pound lost, you should drink 16 ounces (473 ml) of water.[27]\\nX\\nTrustworthy Source\\nEatRight.org\\nOrganization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness\\nGo to source\\nNever stretch to the point of pain. If it hurts, that’s your body telling you to stop.\\n\", \"简要回答\": \"Running is great for the heart, lungs, and muscles. But when you cramp up, your workout can turn painful. Cramps don’t just interrupt your exercise, they can also lead to muscle injury. Cramps can be caused by not breathing deeply enough (resulting in a side stitch or stomach cramp), improper nutrition, dehydration, or skipping a proper warm up. To avoid cramping up, stay hydrated and don’t eat immediately before your run. Give yourself time to warm up and do some dynamic stretches, and ease yourself into your run. When you feel a cramp coming on, slow your pace and regulate your breathing.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Adjusting Eating Habits to Avoid Stomach Cramps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do not run on a full stomach.\", \"描述\": \"If you drink or eat too much before running, you will be more likely to experience cramps during your run. You can eat just a small, healthy snack (no more than 200 calories) about one hour before you run to provide a little extra energy. A granola bar, half of a peanut butter and jelly sandwich, a few slices of apple, or a banana are good options. After eating a larger meal, waiting two to four hours before running may help prevent cramping.\"}, {\"编号\": 2, \"标题\": \"Stay hydrated.\", \"描述\": \"Drink enough — but not too much — water throughout the day. Drink at least 64 ounces (1.9 L) of water each day. This will help the lining of your intestines absorb water and break down the food in your belly more quickly.\\nMake sure you hydrate before your run. Drink about 20 oz (600 ml) of water an hour before running so that it has time to reach your muscles. If you drink immediately before you run the water will still be in your stomach.\\nTake large sips of water as you run. Taking large drinks, not little sips, helps liquid leave the stomach faster. Gulp some cold water (one or two gulps) during your run as needed. Cold water is absorbed more quickly into your system than warm water.\\nYou do not need fancy sports drinks or fruit juices to stay properly hydrated. In fact, fruit juices have been found to cause cramps in runners. Stick to water to quench your thirst.\"}, {\"编号\": 3, \"标题\": \"Avoid foods which take time to break down in the stomach.\", \"描述\": \"These include fibrous foods, fatty foods, and proteins. High fiber foods are associated with cramps during running. Instead, try a simple carb-based snack like a banana and crackers.\\nWhile healthy fats, proteins, and fiber are crucial for a healthy diet, eat them after you run to prevent cramping.\"}, {\"编号\": 4, \"标题\": \"Keep a food log for days you run.\", \"描述\": \"A food log will provide a record of what foods are associated with cramps and which are not. For instance, if you ate cereal before running three of the four days you run each week, and during those three days you experienced cramping, you can safely conclude that there is a link between your cereal consumption and the cramping you experienced.\"}]}, {\"编号\": 2, \"标题\": \"Stretching and Exercising\", \"步骤\": [{\"编号\": 1, \"标题\": \"Warm up.\", \"描述\": \"Going from inactivity straight into a run can not only cause cramps, it can also lead to injury, like a pulled muscle. A gradual warm up will get your blood pumping and loosen up your joints and muscles. Start out by walking for about five minutes, which will take your body through the full range of motion it will experience when you start running.\\nAdd in five to six strides, or pick-ups. Jog for about two minutes, then gradually accelerate for about 100 meters, then decelerate to a walk, shaking out your legs for about 90 seconds. This is one stride.\\nDo dynamic stretches. Unlike static stretching, which can be harmful if done before activity, dynamic stretches will continue to warm up your muscles, increase your heart rate and body temperature, and work your muscles through their range of motion. Dynamic stretches include skipping, butt kicks, backward jogging, hip circles, high knees, and more.\"}, {\"编号\": 2, \"标题\": \"Stretch when cramping begins.\", \"描述\": \"If slowing your pace does not relieve your cramp, you can stop and stretch to help relieve it as well. Focus especially on your abs, legs, and lower back.\\nTry a lunge. Place your hands, shoulder width apart, against a wall. Bring the toes of one foot against the wall as well. Extend your other leg straight behind you and push into the wall with moderate force using your extended leg and arms. Switch after ten seconds and push using your other leg. Repeat three to four times.\\nTo stretch your core, reach your right arm up. Step the right leg back and behind the standing left leg. While reaching upwards with right arm gradually reach towards the left, slightly bending the right arm over your head. Imagine you are pulling your rib cage up and away from your hip bone (iliac crest). This stretch can be felt down the outside of the the leg stepping back, and sometimes also in the front of thigh and up the side of the torso.\"}, {\"编号\": 3, \"标题\": \"Work out more.\", \"描述\": \"The better shape you are in, the less likely you are to experience cramps. While this is little solace to the novice runner, it does offer hope that running-related cramps are probably just a phase you will pass as you build muscle and lose fat.\\nWhen you begin running, follow the 10-percent rule (10PR). This means you never increase your mileage by more than 10 percent of what you ran the week before. So if you start out running one mile four days per week (for a total of four miles), the next week you will increase your distance by .4 miles (10 percent of four is .4). Add distance to your run in this way until you feel you are at your logical maximum.\\nDo not run every day. Continue to reserve at least one or two days out of your week for exercises apart from running in order to give your leg muscles time to rest and recover fully.\\nDo a few sets of planks before running. Hold the plank position for as long as you can without straining. Work up to 60 second holds, then consider some variations of the plank for further conditioning. Exercising the abs and core can help you avoid cramps.\"}, {\"编号\": 4, \"标题\": \"Vary your running style and routine.\", \"描述\": \"Alternate between moderate runs and more intense runs. For instance, run at your normal pace along flat, even ground, then try sprinting for 400 to 800 meters. You could also boost your muscular stamina by running uphill for at least part of your run. Exercising at more intense levels will help prevent muscle fatigue which can lead to muscle cramps.\\nIf you have access to a track to run on, try pyramid intervals. This running technique calls for sprints of various lengths in an ascending or descending order, followed by a run at a normal pace. For instance, you might sprint 200 meters, then run at a normal pace the rest of the way around the track. You might then sprint 400 meters before continuing the rest of the way around the track. Add 200 meters in this way, up to a distance of 800 meters.\\nYou could also do pyramid intervals in a descending order by starting with an 800 meter sprint, then a jog at a natural pace around the track; then a 600 meter sprint followed by a jog at your natural pace; and so on down through a 200 meter sprint.\"}]}, {\"编号\": 3, \"标题\": \"Minimizing Cramps While Running\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decrease your pace.\", \"描述\": \"If you feel cramps coming on, try slowing your pace for a few minutes. If necessary, slow all the way to a walk. Walking can give your body time to recover from the impact delivered by running. Once the pain passes, you can resume your pace.\"}, {\"编号\": 2, \"标题\": \"Breathe deeply.\", \"描述\": \"Push your stomach out when you inhale and relax it as you breathe out. Try a three-stage inhale and two-stage exhale. In other words, breathe in once, then again a bit more deeply, then a third time ever more deeply. Breathe out in one short and one long breath before beginning again. \\nBreathing out fully will allow your diaphragm (a sheet of muscle along the rib cage which pulls air into the lungs) to relax.\\nAvoid shallow breathing. If you feel your breathing quicken, slow down or walk a bit until you’ve recovered control over your breathing.\"}, {\"编号\": 3, \"标题\": \"Press a hand into your side.\", \"描述\": \"Lightly pressing a finger or your palm to the place where you feel pain (usually on or just below the ribs) can relieve pain. Doing so can relax the diaphragm and stabilize your insides. Many runner instinctively press the place where they feel a cramp in order to relieve their pain. Moving the tips of your fingers around the painful area in a gentle massage can also help avoid cramping.\"}, {\"编号\": 4, \"标题\": \"Adopt a proper running posture.\", \"描述\": \"Do not hunch over or bend at the waist. Lift your chest and pull your shoulders back. Keep your head up and your arms loose. Your elbows should be at a ninety degree angle. Lean your whole body forward slightly and hit the ground with the middle of your foot. Roll your foot forward toward your toe and push off from there. Bring your knees up only as high as you need to in order to get your feet off the ground.\"}, {\"编号\": 5, \"标题\": \"Adjust your stride.\", \"描述\": \"It is possible cramps, particularly in your legs and feet, may be caused by an improper or inefficient stride. Talk to a trainer about a gait analysis or even a salesperson at a sports store. One possible issue might be bouncing too much as you run — meaning you are exerting more energy in pushing yourself in an up and down motion than in a forward motion. Bouncing also increases the shock that your feet, ankles, and and knees must absorb when your foot hits the pavement. To reduce bouncing, try running lightly, taking shorter strides and make an effort to keep your feet low to the ground. Also make sure you aren't running on your toes.\\nMake sure your foot hits the ground directly below the knee, not ahead of it, as this can lead to injury.\\nMake any changes to your gait slowly and gradually. It will feel strange at first — practice with short runs until it begins to feel more natural.\"}], \"小提示\": [\"Stay hydrated after your run too. For each pound lost, you should drink 16 ounces (473 ml) of water.[27]\\nX\\nTrustworthy Source\\nEatRight.org\\nOrganization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness\\nGo to source\\n\", \"Never stretch to the point of pain. If it hurts, that’s your body telling you to stop.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,979 | How to Avoid Crashing After Having an Energy Drink | 1. Preventing a Crash
1-1. Spread out the consumption.
Instead of drinking the entire energy drink at once, spread it out over the course of a couple hours. Not only will this prevent huge spikes in your adrenaline, dopamine, and insulin levels, it will also prevent the dips that cause the crash.
Drink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.
1-2. Eat regularly throughout the day.
Avoid drinking caffeine on an empty stomach, as this could cause greater hormone spikes and dips. To help your body metabolize the caffeine and sugar more steadily and to keep your energy levels consistent, eat healthy foods throughout the day (spread out over four meals), including:
Carbohydrates, such as pasta, cereal, and potatoes
Whole grains
Fruits, nuts, and vegetables
1-3. Consume energy drinks at the right time.
Caffeine can be a great way to give yourself some extra alertness, but there are optimal times of day to consume it to get the most benefits. During the day, your body has natural spikes in cortisol, which is a stress hormone, and you should avoid drinking caffeine during these spikes. The best times to drink caffeine are:
Between 9:30 and 11:30 a.m.
Between 1:30 and 5 p.m.
1-4. Avoid energy drinks with sugar.
Although the caffeine in energy drinks can cause its own crash, a sugar crash will prolong and exacerbate the effects. For one, sugar crashes can be worse than caffeine crashes, and the two don’t occur at the same time. While the effects of caffeine will last for at least five hours, a sugar crash will occur within about two hours.
To avoid extra calories and the sugar crash, look for sugar-free energy drinks.
1-5. Look for energy drinks that contain electrolytes and glycogen.
This is particularly important for athletes looking for extra energy during endurance training. Your body loses electrolytes when you sweat, and your muscles burn off glycogen during long workouts, so it’s important to replenish these stores during workouts that exceed an hour.
1-6. Stay hydrated.
While caffeine alone won’t dehydrate your body, certain energy drinks can, especially if they contain a lot of sugar. To prevent dehydration from energy drinks, be sure to drink plenty of water throughout the day.
Dehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse.
2. Making Your Own Energy Drinks
2-1. Make a refreshing and energizing iced tea.
Homemade energy drinks, electrolyte drinks, smoothies, and protein shakes can be consumed in the morning or during the day for an extra burst of energy. For a refreshing iced tea:
Boil one cup (240 ml) of water. Pour it over four grams (or two tea bags) of loose-leaf green tea and two grams (one bag) of yerba maté tea.
Steep for five minutes, then remove the tea bags or strain the leaves. Stir in 1.5 tablespoons (22.5 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) fresh lemon juice.
Cool to room temperature. When it’s cool, serve the drink over ice with mint garnish (optional).
2-2. Blend yourself an energy smoothie.
This is an energizing smoothie that’s easy to make, because you simply place all the ingredients in a blender and blend until smooth. In the blender, combine:
One orange, peeled
¾ cup (180 ml) coconut milk
1 tablespoon (15 ml) honey
1 tablespoon (15 g) ground flaxseed
6 ounces (170 g) regular, light, or non-dairy yogurt
Four to six ice cubes
2-3. Create your own electrolyte replenishing drink.
For people who are very active throughout the day and sweat a lot, it might be a good idea to replenish your electrolytes with a homemade drink. By making it from home, you can control the ingredients and the amount of salt. In a blender, combine until smooth:
3 cups (720 ml) coconut water
1 cup (144 gr) strawberries
1 cup (240 ml) fresh water
Four to six ice cubes
1/8 teaspoon (0.625 g) sea salt
2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)
2-4. Make a protein drink from scratch.
A midday protein drink is a great way to bring your energy levels back up, and a homemade protein drink ensures you get all the vitamins and nutrients you need without any of the filler. In a blender, combine:
1 banana, peeled
1 cup (150 g) regular or dairy-free yogurt
½ cup (120 ml) of milk or dairy-free milk
1 tablespoon (15 g) peanut butter
1 tablespoon (15 g) chia seeds
½ teaspoon (2.5 g) cinnamon
3. Maintaining Energy Without Energy Drinks
3-1. Eat a balanced diet.
Because of the excessive amounts of caffeine, sugar, and other stimulants, energy drinks are best reserved for emergency situations. If you're looking for ways to boost your overall energy, you can do this with proper diet, exercise, and getting enough sleep. To ensure you're getting all the vitamins and nutrients you need to keep your body healthy and energized, make sure you eat on a daily basis:
Fresh or frozen fruits of all colors.
Plant-based or lean proteins, such as beans, legumes, nuts, seafood, or chicken.
Healthy carbohydrates, such as whole grains, pastas, breads, and tubers.
Healthy fats, like those found in nuts, seeds, and avocados.
3-2. Get lots of sleep.
Sleep isn't just necessary to ensure you make it through the day without falling asleep: it’s also essential to your brain and body, and without enough sleep, neither will function properly.
While everybody is different, anyone over the age of 14 needs between seven and 10 hours of sleep per night in order to give the brain time to rejuvenate.
Caffeine consumption can actually create a vicious cycle, because while you might have a coffee after a long night when you didn’t get enough sleep, that caffeine can actually prevent you from sleeping properly the next night, which will result in you being tired again the following morning.
3-3. Exercise regularly.
Exercise increases your energy on two fronts. On the one hand, physical activity promotes blood flow, which carries more oxygen and nutrients to your cells, giving your body more fuel to burn. On the other hand, exercise also promotes better sleep, which in turn leads to you feeling more energized as well. To get the most out of your days, make sure that physical activity is a regular part of your routine.
Healthy adults should aim for at least 2.5 hours of moderate activity per week. This can include working in the yard, brisk walks, or leisurely swims.
Healthy adults who are more active should aim for faster paced exercises, such as swimming laps, jogging, or stair and hill climbing.
3-4. Drink caffeine only in small quantities.
Caffeine can be included in your life as part of a healthy diet and lifestyle, but moderation is the key. If you want to consume caffeine, try black coffee or tea instead of energy drinks.
Coffee, which contains more caffeine than tea, should be consumed in small amounts over the course of a day, rather than all at once.
Warnings
Energy drinks aren't regulated by the Food and Drug Administration, meaning manufacturers can often get away with making unsubstantiated claims about their products and the ingredients.
Energy drinks often contain excessive amounts of caffeine, creatine, and B vitamins, and the effects of over-consumption of these ingredients can cause: heart palpitations and a rapid heart rate, nausea and vomiting, chest pains and muscle cramps, gastrointestinal distress, electrolyte imbalance, dehydration, numbness and tingling, insomnia, and organ problems.[21]
X
Research source
Like many stimulants, caffeine can be addictive, your body can develop a tolerance to it, and you may suffer from withdrawal symptoms if you stop using it.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Preventing a Crash\\n1-1. Spread out the consumption.\\nInstead of drinking the entire energy drink at once, spread it out over the course of a couple hours. Not only will this prevent huge spikes in your adrenaline, dopamine, and insulin levels, it will also prevent the dips that cause the crash.\\nDrink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.\\n1-2. Eat regularly throughout the day.\\nAvoid drinking caffeine on an empty stomach, as this could cause greater hormone spikes and dips. To help your body metabolize the caffeine and sugar more steadily and to keep your energy levels consistent, eat healthy foods throughout the day (spread out over four meals), including:\\nCarbohydrates, such as pasta, cereal, and potatoes\\nWhole grains\\nFruits, nuts, and vegetables\\n1-3. Consume energy drinks at the right time.\\nCaffeine can be a great way to give yourself some extra alertness, but there are optimal times of day to consume it to get the most benefits. During the day, your body has natural spikes in cortisol, which is a stress hormone, and you should avoid drinking caffeine during these spikes. The best times to drink caffeine are:\\nBetween 9:30 and 11:30 a.m.\\nBetween 1:30 and 5 p.m.\\n1-4. Avoid energy drinks with sugar.\\nAlthough the caffeine in energy drinks can cause its own crash, a sugar crash will prolong and exacerbate the effects. For one, sugar crashes can be worse than caffeine crashes, and the two don’t occur at the same time. While the effects of caffeine will last for at least five hours, a sugar crash will occur within about two hours.\\nTo avoid extra calories and the sugar crash, look for sugar-free energy drinks.\\n1-5. Look for energy drinks that contain electrolytes and glycogen.\\nThis is particularly important for athletes looking for extra energy during endurance training. Your body loses electrolytes when you sweat, and your muscles burn off glycogen during long workouts, so it’s important to replenish these stores during workouts that exceed an hour.\\n1-6. Stay hydrated.\\nWhile caffeine alone won’t dehydrate your body, certain energy drinks can, especially if they contain a lot of sugar. To prevent dehydration from energy drinks, be sure to drink plenty of water throughout the day.\\nDehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse.\\n2. Making Your Own Energy Drinks\\n2-1. Make a refreshing and energizing iced tea.\\nHomemade energy drinks, electrolyte drinks, smoothies, and protein shakes can be consumed in the morning or during the day for an extra burst of energy. For a refreshing iced tea:\\nBoil one cup (240 ml) of water. Pour it over four grams (or two tea bags) of loose-leaf green tea and two grams (one bag) of yerba maté tea.\\nSteep for five minutes, then remove the tea bags or strain the leaves. Stir in 1.5 tablespoons (22.5 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) fresh lemon juice.\\nCool to room temperature. When it’s cool, serve the drink over ice with mint garnish (optional).\\n2-2. Blend yourself an energy smoothie.\\nThis is an energizing smoothie that’s easy to make, because you simply place all the ingredients in a blender and blend until smooth. In the blender, combine:\\nOne orange, peeled\\n¾ cup (180 ml) coconut milk\\n1 tablespoon (15 ml) honey\\n1 tablespoon (15 g) ground flaxseed\\n6 ounces (170 g) regular, light, or non-dairy yogurt\\nFour to six ice cubes\\n2-3. Create your own electrolyte replenishing drink.\\nFor people who are very active throughout the day and sweat a lot, it might be a good idea to replenish your electrolytes with a homemade drink. By making it from home, you can control the ingredients and the amount of salt. In a blender, combine until smooth:\\n3 cups (720 ml) coconut water\\n1 cup (144 gr) strawberries\\n1 cup (240 ml) fresh water\\nFour to six ice cubes\\n1/8 teaspoon (0.625 g) sea salt\\n2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)\\n2-4. Make a protein drink from scratch.\\nA midday protein drink is a great way to bring your energy levels back up, and a homemade protein drink ensures you get all the vitamins and nutrients you need without any of the filler. In a blender, combine:\\n1 banana, peeled\\n1 cup (150 g) regular or dairy-free yogurt\\n½ cup (120 ml) of milk or dairy-free milk\\n1 tablespoon (15 g) peanut butter\\n1 tablespoon (15 g) chia seeds\\n½ teaspoon (2.5 g) cinnamon\\n3. Maintaining Energy Without Energy Drinks\\n3-1. Eat a balanced diet.\\nBecause of the excessive amounts of caffeine, sugar, and other stimulants, energy drinks are best reserved for emergency situations. If you're looking for ways to boost your overall energy, you can do this with proper diet, exercise, and getting enough sleep. To ensure you're getting all the vitamins and nutrients you need to keep your body healthy and energized, make sure you eat on a daily basis:\\nFresh or frozen fruits of all colors.\\nPlant-based or lean proteins, such as beans, legumes, nuts, seafood, or chicken.\\nHealthy carbohydrates, such as whole grains, pastas, breads, and tubers.\\nHealthy fats, like those found in nuts, seeds, and avocados.\\n3-2. Get lots of sleep.\\nSleep isn't just necessary to ensure you make it through the day without falling asleep: it’s also essential to your brain and body, and without enough sleep, neither will function properly.\\nWhile everybody is different, anyone over the age of 14 needs between seven and 10 hours of sleep per night in order to give the brain time to rejuvenate.\\nCaffeine consumption can actually create a vicious cycle, because while you might have a coffee after a long night when you didn’t get enough sleep, that caffeine can actually prevent you from sleeping properly the next night, which will result in you being tired again the following morning.\\n3-3. Exercise regularly.\\nExercise increases your energy on two fronts. On the one hand, physical activity promotes blood flow, which carries more oxygen and nutrients to your cells, giving your body more fuel to burn. On the other hand, exercise also promotes better sleep, which in turn leads to you feeling more energized as well. To get the most out of your days, make sure that physical activity is a regular part of your routine.\\nHealthy adults should aim for at least 2.5 hours of moderate activity per week. This can include working in the yard, brisk walks, or leisurely swims.\\nHealthy adults who are more active should aim for faster paced exercises, such as swimming laps, jogging, or stair and hill climbing.\\n3-4. Drink caffeine only in small quantities.\\nCaffeine can be included in your life as part of a healthy diet and lifestyle, but moderation is the key. If you want to consume caffeine, try black coffee or tea instead of energy drinks.\\nCoffee, which contains more caffeine than tea, should be consumed in small amounts over the course of a day, rather than all at once.\\nWarnings\\nEnergy drinks aren't regulated by the Food and Drug Administration, meaning manufacturers can often get away with making unsubstantiated claims about their products and the ingredients.\\nEnergy drinks often contain excessive amounts of caffeine, creatine, and B vitamins, and the effects of over-consumption of these ingredients can cause: heart palpitations and a rapid heart rate, nausea and vomiting, chest pains and muscle cramps, gastrointestinal distress, electrolyte imbalance, dehydration, numbness and tingling, insomnia, and organ problems.[21]\\nX\\nResearch source\\nLike many stimulants, caffeine can be addictive, your body can develop a tolerance to it, and you may suffer from withdrawal symptoms if you stop using it.\\n\", \"简要回答\": \"An energy drink is a manufactured beverage made from a proprietary blend of herbs, flavors, vitamins, and stimulants that are designed to give the drinker a burst of energy. There are several brands on the market that consumers can choose from, but one thing they all have in common is the crash, which is a period of fatigue and energy loss that occurs once the effects of the drink wear off. Energy drinks contain large amounts of caffeine and sugar, which boost your adrenaline, dopamine, and insulin levels, so when the caffeine and sugar leave your body, your hormone levels normalize, and this causes the fatigue known as the crash. Energy drinks should only be consumed in moderation, but if you are going to drink one and are worried about crashing, there are steps you can take to avoid this.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing a Crash\", \"步骤\": [{\"编号\": 1, \"标题\": \"Spread out the consumption.\", \"描述\": \"Instead of drinking the entire energy drink at once, spread it out over the course of a couple hours. Not only will this prevent huge spikes in your adrenaline, dopamine, and insulin levels, it will also prevent the dips that cause the crash.\\nDrink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.\"}, {\"编号\": 2, \"标题\": \"Eat regularly throughout the day.\", \"描述\": \"Avoid drinking caffeine on an empty stomach, as this could cause greater hormone spikes and dips. To help your body metabolize the caffeine and sugar more steadily and to keep your energy levels consistent, eat healthy foods throughout the day (spread out over four meals), including:\\nCarbohydrates, such as pasta, cereal, and potatoes\\nWhole grains\\nFruits, nuts, and vegetables\"}, {\"编号\": 3, \"标题\": \"Consume energy drinks at the right time.\", \"描述\": \"Caffeine can be a great way to give yourself some extra alertness, but there are optimal times of day to consume it to get the most benefits. During the day, your body has natural spikes in cortisol, which is a stress hormone, and you should avoid drinking caffeine during these spikes. The best times to drink caffeine are:\\nBetween 9:30 and 11:30 a.m.\\nBetween 1:30 and 5 p.m.\"}, {\"编号\": 4, \"标题\": \"Avoid energy drinks with sugar.\", \"描述\": \"Although the caffeine in energy drinks can cause its own crash, a sugar crash will prolong and exacerbate the effects. For one, sugar crashes can be worse than caffeine crashes, and the two don’t occur at the same time. While the effects of caffeine will last for at least five hours, a sugar crash will occur within about two hours.\\nTo avoid extra calories and the sugar crash, look for sugar-free energy drinks.\"}, {\"编号\": 5, \"标题\": \"Look for energy drinks that contain electrolytes and glycogen.\", \"描述\": \"This is particularly important for athletes looking for extra energy during endurance training. Your body loses electrolytes when you sweat, and your muscles burn off glycogen during long workouts, so it’s important to replenish these stores during workouts that exceed an hour.\"}, {\"编号\": 6, \"标题\": \"Stay hydrated.\", \"描述\": \"While caffeine alone won’t dehydrate your body, certain energy drinks can, especially if they contain a lot of sugar. To prevent dehydration from energy drinks, be sure to drink plenty of water throughout the day.\\nDehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse.\"}]}, {\"编号\": 2, \"标题\": \"Making Your Own Energy Drinks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a refreshing and energizing iced tea.\", \"描述\": \"Homemade energy drinks, electrolyte drinks, smoothies, and protein shakes can be consumed in the morning or during the day for an extra burst of energy. For a refreshing iced tea:\\nBoil one cup (240 ml) of water. Pour it over four grams (or two tea bags) of loose-leaf green tea and two grams (one bag) of yerba maté tea.\\nSteep for five minutes, then remove the tea bags or strain the leaves. Stir in 1.5 tablespoons (22.5 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) fresh lemon juice.\\nCool to room temperature. When it’s cool, serve the drink over ice with mint garnish (optional).\"}, {\"编号\": 2, \"标题\": \"Blend yourself an energy smoothie.\", \"描述\": \"This is an energizing smoothie that’s easy to make, because you simply place all the ingredients in a blender and blend until smooth. In the blender, combine:\\nOne orange, peeled\\n¾ cup (180 ml) coconut milk\\n1 tablespoon (15 ml) honey\\n1 tablespoon (15 g) ground flaxseed\\n6 ounces (170 g) regular, light, or non-dairy yogurt\\nFour to six ice cubes\"}, {\"编号\": 3, \"标题\": \"Create your own electrolyte replenishing drink.\", \"描述\": \"For people who are very active throughout the day and sweat a lot, it might be a good idea to replenish your electrolytes with a homemade drink. By making it from home, you can control the ingredients and the amount of salt. In a blender, combine until smooth:\\n3 cups (720 ml) coconut water\\n1 cup (144 gr) strawberries\\n1 cup (240 ml) fresh water\\nFour to six ice cubes\\n1/8 teaspoon (0.625 g) sea salt\\n2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)\"}, {\"编号\": 4, \"标题\": \"Make a protein drink from scratch.\", \"描述\": \"A midday protein drink is a great way to bring your energy levels back up, and a homemade protein drink ensures you get all the vitamins and nutrients you need without any of the filler. In a blender, combine:\\n1 banana, peeled\\n1 cup (150 g) regular or dairy-free yogurt\\n½ cup (120 ml) of milk or dairy-free milk\\n1 tablespoon (15 g) peanut butter\\n1 tablespoon (15 g) chia seeds\\n½ teaspoon (2.5 g) cinnamon\"}]}, {\"编号\": 3, \"标题\": \"Maintaining Energy Without Energy Drinks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat a balanced diet.\", \"描述\": \"Because of the excessive amounts of caffeine, sugar, and other stimulants, energy drinks are best reserved for emergency situations. If you're looking for ways to boost your overall energy, you can do this with proper diet, exercise, and getting enough sleep. To ensure you're getting all the vitamins and nutrients you need to keep your body healthy and energized, make sure you eat on a daily basis:\\nFresh or frozen fruits of all colors.\\nPlant-based or lean proteins, such as beans, legumes, nuts, seafood, or chicken.\\nHealthy carbohydrates, such as whole grains, pastas, breads, and tubers.\\nHealthy fats, like those found in nuts, seeds, and avocados.\"}, {\"编号\": 2, \"标题\": \"Get lots of sleep.\", \"描述\": \"Sleep isn't just necessary to ensure you make it through the day without falling asleep: it’s also essential to your brain and body, and without enough sleep, neither will function properly.\\nWhile everybody is different, anyone over the age of 14 needs between seven and 10 hours of sleep per night in order to give the brain time to rejuvenate.\\nCaffeine consumption can actually create a vicious cycle, because while you might have a coffee after a long night when you didn’t get enough sleep, that caffeine can actually prevent you from sleeping properly the next night, which will result in you being tired again the following morning.\"}, {\"编号\": 3, \"标题\": \"Exercise regularly.\", \"描述\": \"Exercise increases your energy on two fronts. On the one hand, physical activity promotes blood flow, which carries more oxygen and nutrients to your cells, giving your body more fuel to burn. On the other hand, exercise also promotes better sleep, which in turn leads to you feeling more energized as well. To get the most out of your days, make sure that physical activity is a regular part of your routine.\\nHealthy adults should aim for at least 2.5 hours of moderate activity per week. This can include working in the yard, brisk walks, or leisurely swims.\\nHealthy adults who are more active should aim for faster paced exercises, such as swimming laps, jogging, or stair and hill climbing.\"}, {\"编号\": 4, \"标题\": \"Drink caffeine only in small quantities.\", \"描述\": \"Caffeine can be included in your life as part of a healthy diet and lifestyle, but moderation is the key. If you want to consume caffeine, try black coffee or tea instead of energy drinks.\\nCoffee, which contains more caffeine than tea, should be consumed in small amounts over the course of a day, rather than all at once.\"}], \"注意事项\": [\"Energy drinks aren't regulated by the Food and Drug Administration, meaning manufacturers can often get away with making unsubstantiated claims about their products and the ingredients.\\n\", \"Energy drinks often contain excessive amounts of caffeine, creatine, and B vitamins, and the effects of over-consumption of these ingredients can cause: heart palpitations and a rapid heart rate, nausea and vomiting, chest pains and muscle cramps, gastrointestinal distress, electrolyte imbalance, dehydration, numbness and tingling, insomnia, and organ problems.[21]\\nX\\nResearch source\\n\", \"Like many stimulants, caffeine can be addictive, your body can develop a tolerance to it, and you may suffer from withdrawal symptoms if you stop using it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,980 | How to Avoid Creating Female Character Stereotypes in Your Writing | 1. Writing Women Well
1-1. Write several important female characters.
There is no right way to be a woman, and the more women you have in the story, the more clearly your story will convey this. Give your women different roles, different personalities, and different skills. Diverse female characters will help you avoid stale tropes.
If you are writing a story for a mixed-gender audience, your cast should be about 50% female, and the women should get about equal screen time.
If you only have one major female character, you may be tempted to make her hyper-competent, to show that you believe women can be capable too. This may make her feel unrealistic. It's better to have several women, with diverse skill sets, instead of having a single walking talking Swiss Army knife of a female character.
1-2. Have her help solve problems.
Give her a clear set of skills, and let her actions meaningfully contribute to the plot. Her actions should move the story along. What decisions does she make? What are her talents, and how can she use them to help?
Give a leading lady an active role throughout the story, not just one or two moments of usefulness.
1-3. Make sure she wants something.
What is her motivation? Giving your leading ladies something to strive for helps them become more nuanced, interesting characters. Give each of them a goal beyond helping the team or finding a boyfriend, and they will become more exciting in the readers' eyes.
She wants to prove herself and make a meaningful contribution to her field.
She wants a friend.
She wants to cure the disease that killed her mother.
She wants to win a competition.
She really, really longs for a pet cat.
1-4. Show how she struggles.
If she's on top of things all the time, her story won't be nearly as deep as it could be. What hardships does she face in life? What are her fears? Delve into the difficulties she experiences, just like you would for characters who aren't female.
Some writers jump to "female" issues, like pregnancy or abusive men. But women experience more than this in their daily lives. Consider family troubles, school/career problems, health issues, relationship troubles, and other areas to explore.
1-5. Give your leading lady some meaningful character development.
Show that she has vulnerability as well as strength, and let her learn and grow along the way. This will help you create a complex, relatable character. Here are some examples:
She learns to step up, let her voice be heard, and be a leader.
She learns to relax and take life a little more slowly.
She learns to ask for help in coping with her PTSD from her difficult past.
She stops looking down on people who aren't as smart as her.
She figures out what she wants in life.
1-6. Break narrow gender roles.
Show your audience that women can succeed in STEM, that they can be leaders, that they can be successful at work while having kids. This will inspire your female readers, and send a positive social message that will create a little extra buzz about your book.
Show that it's okay to wear skirts or dresses, and success doesn't mean becoming more masculine. A woman can still be traditionally feminine (dressing girly, liking pop music, dating) while being successful and awesome.
Don't let femininity be seen as degrading. Don't have your heroic men (or women) express disgust at pink, girly things, or being placed in a role that is usually reserved for women. Or if they do, show how this is wrong.
While showing women who succeed in STEM is great, succeeding in STEM isn't the only way to be successful or strong. Show women that are successful in other areas such as the arts, music, or literature.
1-7. Give her meaningful relationships beyond romance.
Build her relationship with her sister, her coach, or her platonic male friend. Show how she interacts with others. Let readers see how she reacts to their vulnerability, and how they react to hers. Show them bantering, working, and just being silly. This will help her become likable in the readers' eyes.
1-8. Write more than one or two women.
Some stories make the mistake of having a female main character or two, and having the rest of the world populated by men. You can avoid this pitfall by making some minor characters female. There is the absentminded mother, the stern councilwoman, the comic relief shopkeeper, the bored bank teller... Let women also occupy some of the minor roles in your story, and this will help show that there are many kinds of women.
1-9. Create diversity in other forms.
Write women of different races, disabilities, sizes, religions, sexualities, appearances, et cetera. This will help you reach out to groups that are often underrepresented in the media, and promote a positive message.
Many curly-haired women and/or women of color like to see curly-haired female characters and/or female characters of color.
Disability is more than wheelchairs and white canes. Also consider Deaf women, chronically anxious women, autistic women, women with Post-Traumatic Stress Disorder...
2. Avoiding Specific Stereotypes
2-1. Recognize the pitfalls of a Mary Sue.
Mary Sues are the author's favorite character, and they get preferential treatment (e.g. most beautiful, gets to break rules, overpowered). This is irritating to readers because the author's love of the character is being pushed down their throat. Make sure your character is balanced, and not unrealistically more talented than her peers.
Mary Sues can also be male. Male Mary Sue characters are sometimes called Gary Stus or Marty Sues.
Mary Sues tend to have many things handed to them (e.g. incredible inborn magical talent, super duper rich) but may have tragic backstories to show how far they've come.
Attention is often called to the Mary Sue, sometimes at the expense of the plot. When she falls, the whole world rushes to her aid.
Many beginning writers create Mary Sues, so don't feel bad if you discover that you have one. It's very normal, and you can revisit the character to grow them beyond their current characterization.
2-2. Avoid Anti-Sues as well.
An Anti-Sue is a reaction to the Mary Sue phenomenon, when the writer responds by writing a weak character. The story goes to great lengths to make sure the reader know that the character is ugly/plain, clumsy, uninteresting, traumatized, et cetera. The writer has forgotten that it's okay to make a strong and powerful woman.
The character may be constantly falling down, tripping, hurting themselves and bumping into everything and everyone just to show oh-how-awkward the character is.
Often, these characters keep repeatedly thinking how common and boring they are compared to other people, noticeably their romantic interest, and how said romantic interest "could have literally anyone else but chose me!" This can become painful to read. Bella Swan from Twilight is sometimes cited as an example.
Anti Sues tend to be female, because usually Mary Sue accusations are leveled at female characters.
2-3. Avoid hurtful stereotypes related to gender, race, size, disability, et cetera.
Spend a bit of time researching these traits, and reading what people with these traits have to say about how they are represented in fiction. For example, if you're writing a black autistic girl, read what black women and autistic women have to say. This will help you craft an appealing, non-insulting character. Here are general stereotypes to avoid:
The sassy black woman, the Indian doctor/call center worker, the spicy Latina, the genius Asian girl, the Native American who is extremely connected to nature, and other racial stereotypes
The fat, lazy couch potato
The welfare queen
The man-hating lesbian, the confused bisexual woman, the asexual woman who "just needs to get laid," the transgender woman whose existence is a joke to be made fun of, the LGBT+ character who gets killed off
The violent/dangerous mentally ill woman
The disabled woman who ends up cured or dead, or is just a burden on others
The greedy or hypercritical Jewish woman, the terrorist or victimized Muslim woman, and other religious stereotypes
2-4. Make sure that your strong female character is actually strong.
Sometimes writers will succumb to the Trinity Effect, where a woman will have an introduction showing how awesome she is, only to be eclipsed and ultimately need rescue from a man. The reader is informed that she is capable, but she relies on the male hero in the end. Ask yourself if she makes meaningful contributions throughout the plot, and if the bumbling hero learns much faster than she does. Would you, the writer, want to be her?
This may happen by relegating her to the less exciting B-fight during the climax, or having her face the major villain first but get defeated and need the man to save her. She may even be "fridged," or horribly maimed/killed to motivate the male character(s) to stop the villain.
2-5. Avoid the "Damsel in Distress".
Another overdone trope, a "Damsel in Distress" is essentially a female character who is only there to be rescued by the hero and does nothing to help anyone, nor adds anything to the story. This type of character literally stands there, waiting to be rescued (and often screaming or acting helpless) and does nothing else. Or, she may try and fail to escape, but need a man to save her.
This does not mean to never place women in distress. It is okay for one of them to need help, especially if women occupy strong and active roles throughout your book.
One way to invert this could be to place a strong woman in distress, only for her to save herself, and perhaps her would-be rescue party as well. Or let a woman save another woman.
Or let a man be in distress for a change, so the woman can save him. Men are allowed to need help from women too.
2-6. Avoid the "woman in refrigerator" at all costs.
This is most commonly seen in superhero media, but that doesn't mean it can't infect other types of media too. The hero meets a cute, capable, likable woman whose character is developed so the reader can like her too. Then the hero finds her maimed or dead. No one likes characters who are used as plot devices/props for destroying the hero's psyche or motivating him to action.
They may be murdered, raped, disfigured, beaten up, or forced to suffer through overall horrifying things just so the hero can be sad.
This may happen to the hero's romantic interest, a family member, or even someone he doesn't know well. They don't even have to be developed (Debbie from Savage Dragon) or be introduced before something bad happens to them (Mal from Inception) to be used as a way to emotionally scar the hero.
2-7. Make your writing show the reality that women have other interests in life besides men.
Consider how often the story passes the Bechdel Test. This test evaluates if you (1) have two named female characters, who (2) talk to each other at some point (3) about something other than men. This is a quick way to evaluate whether your story treats female characters as plot devices/props.
In a perfectly mixed-gender story, about 25% of the conversations would be between women, 50% would be between a woman and a man, and 25% would be between men.
In a story for predominantly male audiences, there may be fewer conversations that pass the Bechdel Test. (Be aware that women do read "men's books!" And men can like and relate to female characters too.)
2-8. Be aware that your female character doesn't need to date a man.
So many stories assign female characters designated men to end up with. This can be annoying to readers in general, especially if it feels forced. Try letting some of your ladies be single at the end (since fulfillment does not require romance), or having them date another woman. Show readers that women don't need men to be happy.
Avoid going to great leaps just to pair up your leading lady; this usually doesn't go over very well. If it seems like it might feel forced, then don't give her someone to date. Let her stay happy and single.
Happiness is not always a man. Happiness could be a good career, a happy family life, or a dog that gets very excited when she comes home from work each day.
If your cast is more male, and you want them to be paired up, try making some of them gay or bisexual. Remember, men don't need women to be happy either.
2-9. Show women supporting each other instead of tearing each other down.
Sometimes (both in fiction and real life) women feel that they need to compete with each other, and tear each other down in order to look better to men. This is obviously not constructive, and it can become tiresome to readers when it happens too often. Show women who build each other up and support each other when they stumble. They will be excellent role models, and your reader will walk away with a smile.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Writing Women Well\\n1-1. Write several important female characters.\\nThere is no right way to be a woman, and the more women you have in the story, the more clearly your story will convey this. Give your women different roles, different personalities, and different skills. Diverse female characters will help you avoid stale tropes. \\nIf you are writing a story for a mixed-gender audience, your cast should be about 50% female, and the women should get about equal screen time.\\nIf you only have one major female character, you may be tempted to make her hyper-competent, to show that you believe women can be capable too. This may make her feel unrealistic. It's better to have several women, with diverse skill sets, instead of having a single walking talking Swiss Army knife of a female character.\\n1-2. Have her help solve problems.\\nGive her a clear set of skills, and let her actions meaningfully contribute to the plot. Her actions should move the story along. What decisions does she make? What are her talents, and how can she use them to help? \\nGive a leading lady an active role throughout the story, not just one or two moments of usefulness.\\n1-3. Make sure she wants something.\\nWhat is her motivation? Giving your leading ladies something to strive for helps them become more nuanced, interesting characters. Give each of them a goal beyond helping the team or finding a boyfriend, and they will become more exciting in the readers' eyes. \\nShe wants to prove herself and make a meaningful contribution to her field.\\nShe wants a friend.\\nShe wants to cure the disease that killed her mother.\\nShe wants to win a competition.\\nShe really, really longs for a pet cat.\\n1-4. Show how she struggles.\\nIf she's on top of things all the time, her story won't be nearly as deep as it could be. What hardships does she face in life? What are her fears? Delve into the difficulties she experiences, just like you would for characters who aren't female. \\nSome writers jump to \\\"female\\\" issues, like pregnancy or abusive men. But women experience more than this in their daily lives. Consider family troubles, school/career problems, health issues, relationship troubles, and other areas to explore.\\n1-5. Give your leading lady some meaningful character development.\\nShow that she has vulnerability as well as strength, and let her learn and grow along the way. This will help you create a complex, relatable character. Here are some examples: \\nShe learns to step up, let her voice be heard, and be a leader.\\nShe learns to relax and take life a little more slowly.\\nShe learns to ask for help in coping with her PTSD from her difficult past.\\nShe stops looking down on people who aren't as smart as her.\\nShe figures out what she wants in life.\\n1-6. Break narrow gender roles.\\nShow your audience that women can succeed in STEM, that they can be leaders, that they can be successful at work while having kids. This will inspire your female readers, and send a positive social message that will create a little extra buzz about your book. \\nShow that it's okay to wear skirts or dresses, and success doesn't mean becoming more masculine. A woman can still be traditionally feminine (dressing girly, liking pop music, dating) while being successful and awesome.\\nDon't let femininity be seen as degrading. Don't have your heroic men (or women) express disgust at pink, girly things, or being placed in a role that is usually reserved for women. Or if they do, show how this is wrong.\\nWhile showing women who succeed in STEM is great, succeeding in STEM isn't the only way to be successful or strong. Show women that are successful in other areas such as the arts, music, or literature.\\n1-7. Give her meaningful relationships beyond romance.\\nBuild her relationship with her sister, her coach, or her platonic male friend. Show how she interacts with others. Let readers see how she reacts to their vulnerability, and how they react to hers. Show them bantering, working, and just being silly. This will help her become likable in the readers' eyes.\\n1-8. Write more than one or two women.\\nSome stories make the mistake of having a female main character or two, and having the rest of the world populated by men. You can avoid this pitfall by making some minor characters female. There is the absentminded mother, the stern councilwoman, the comic relief shopkeeper, the bored bank teller... Let women also occupy some of the minor roles in your story, and this will help show that there are many kinds of women.\\n1-9. Create diversity in other forms.\\nWrite women of different races, disabilities, sizes, religions, sexualities, appearances, et cetera. This will help you reach out to groups that are often underrepresented in the media, and promote a positive message. \\nMany curly-haired women and/or women of color like to see curly-haired female characters and/or female characters of color.\\nDisability is more than wheelchairs and white canes. Also consider Deaf women, chronically anxious women, autistic women, women with Post-Traumatic Stress Disorder...\\n2. Avoiding Specific Stereotypes\\n2-1. Recognize the pitfalls of a Mary Sue.\\nMary Sues are the author's favorite character, and they get preferential treatment (e.g. most beautiful, gets to break rules, overpowered). This is irritating to readers because the author's love of the character is being pushed down their throat. Make sure your character is balanced, and not unrealistically more talented than her peers.\\nMary Sues can also be male. Male Mary Sue characters are sometimes called Gary Stus or Marty Sues.\\nMary Sues tend to have many things handed to them (e.g. incredible inborn magical talent, super duper rich) but may have tragic backstories to show how far they've come.\\nAttention is often called to the Mary Sue, sometimes at the expense of the plot. When she falls, the whole world rushes to her aid.\\nMany beginning writers create Mary Sues, so don't feel bad if you discover that you have one. It's very normal, and you can revisit the character to grow them beyond their current characterization.\\n2-2. Avoid Anti-Sues as well.\\nAn Anti-Sue is a reaction to the Mary Sue phenomenon, when the writer responds by writing a weak character. The story goes to great lengths to make sure the reader know that the character is ugly/plain, clumsy, uninteresting, traumatized, et cetera. The writer has forgotten that it's okay to make a strong and powerful woman. \\nThe character may be constantly falling down, tripping, hurting themselves and bumping into everything and everyone just to show oh-how-awkward the character is.\\nOften, these characters keep repeatedly thinking how common and boring they are compared to other people, noticeably their romantic interest, and how said romantic interest \\\"could have literally anyone else but chose me!\\\" This can become painful to read. Bella Swan from Twilight is sometimes cited as an example.\\nAnti Sues tend to be female, because usually Mary Sue accusations are leveled at female characters.\\n2-3. Avoid hurtful stereotypes related to gender, race, size, disability, et cetera.\\nSpend a bit of time researching these traits, and reading what people with these traits have to say about how they are represented in fiction. For example, if you're writing a black autistic girl, read what black women and autistic women have to say. This will help you craft an appealing, non-insulting character. Here are general stereotypes to avoid: \\nThe sassy black woman, the Indian doctor/call center worker, the spicy Latina, the genius Asian girl, the Native American who is extremely connected to nature, and other racial stereotypes\\nThe fat, lazy couch potato\\nThe welfare queen\\nThe man-hating lesbian, the confused bisexual woman, the asexual woman who \\\"just needs to get laid,\\\" the transgender woman whose existence is a joke to be made fun of, the LGBT+ character who gets killed off\\nThe violent/dangerous mentally ill woman\\nThe disabled woman who ends up cured or dead, or is just a burden on others\\nThe greedy or hypercritical Jewish woman, the terrorist or victimized Muslim woman, and other religious stereotypes\\n2-4. Make sure that your strong female character is actually strong.\\nSometimes writers will succumb to the Trinity Effect, where a woman will have an introduction showing how awesome she is, only to be eclipsed and ultimately need rescue from a man. The reader is informed that she is capable, but she relies on the male hero in the end. Ask yourself if she makes meaningful contributions throughout the plot, and if the bumbling hero learns much faster than she does. Would you, the writer, want to be her? \\nThis may happen by relegating her to the less exciting B-fight during the climax, or having her face the major villain first but get defeated and need the man to save her. She may even be \\\"fridged,\\\" or horribly maimed/killed to motivate the male character(s) to stop the villain.\\n2-5. Avoid the \\\"Damsel in Distress\\\".\\nAnother overdone trope, a \\\"Damsel in Distress\\\" is essentially a female character who is only there to be rescued by the hero and does nothing to help anyone, nor adds anything to the story. This type of character literally stands there, waiting to be rescued (and often screaming or acting helpless) and does nothing else. Or, she may try and fail to escape, but need a man to save her. \\nThis does not mean to never place women in distress. It is okay for one of them to need help, especially if women occupy strong and active roles throughout your book.\\nOne way to invert this could be to place a strong woman in distress, only for her to save herself, and perhaps her would-be rescue party as well. Or let a woman save another woman.\\nOr let a man be in distress for a change, so the woman can save him. Men are allowed to need help from women too.\\n2-6. Avoid the \\\"woman in refrigerator\\\" at all costs.\\nThis is most commonly seen in superhero media, but that doesn't mean it can't infect other types of media too. The hero meets a cute, capable, likable woman whose character is developed so the reader can like her too. Then the hero finds her maimed or dead. No one likes characters who are used as plot devices/props for destroying the hero's psyche or motivating him to action. \\nThey may be murdered, raped, disfigured, beaten up, or forced to suffer through overall horrifying things just so the hero can be sad.\\nThis may happen to the hero's romantic interest, a family member, or even someone he doesn't know well. They don't even have to be developed (Debbie from Savage Dragon) or be introduced before something bad happens to them (Mal from Inception) to be used as a way to emotionally scar the hero.\\n2-7. Make your writing show the reality that women have other interests in life besides men.\\nConsider how often the story passes the Bechdel Test. This test evaluates if you (1) have two named female characters, who (2) talk to each other at some point (3) about something other than men. This is a quick way to evaluate whether your story treats female characters as plot devices/props. \\nIn a perfectly mixed-gender story, about 25% of the conversations would be between women, 50% would be between a woman and a man, and 25% would be between men.\\nIn a story for predominantly male audiences, there may be fewer conversations that pass the Bechdel Test. (Be aware that women do read \\\"men's books!\\\" And men can like and relate to female characters too.)\\n2-8. Be aware that your female character doesn't need to date a man.\\nSo many stories assign female characters designated men to end up with. This can be annoying to readers in general, especially if it feels forced. Try letting some of your ladies be single at the end (since fulfillment does not require romance), or having them date another woman. Show readers that women don't need men to be happy. \\nAvoid going to great leaps just to pair up your leading lady; this usually doesn't go over very well. If it seems like it might feel forced, then don't give her someone to date. Let her stay happy and single.\\nHappiness is not always a man. Happiness could be a good career, a happy family life, or a dog that gets very excited when she comes home from work each day.\\nIf your cast is more male, and you want them to be paired up, try making some of them gay or bisexual. Remember, men don't need women to be happy either.\\n2-9. Show women supporting each other instead of tearing each other down.\\nSometimes (both in fiction and real life) women feel that they need to compete with each other, and tear each other down in order to look better to men. This is obviously not constructive, and it can become tiresome to readers when it happens too often. Show women who build each other up and support each other when they stumble. They will be excellent role models, and your reader will walk away with a smile.\\n\", \"简要回答\": \"It's really surprising how many novels have clichéd, stereotyped female characters. One would think writers would know how to avoid these poor characterizations nowadays, when it's been done a thousand times already. Writing female characters that have no purpose or personality quickly becomes annoying, both for the writer and for the reader. Learning how to avoid female stereotypes and clichés will strengthen your writing and make your work more enjoyable to read.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Writing Women Well\", \"步骤\": [{\"编号\": 1, \"标题\": \"Write several important female characters.\", \"描述\": \"There is no right way to be a woman, and the more women you have in the story, the more clearly your story will convey this. Give your women different roles, different personalities, and different skills. Diverse female characters will help you avoid stale tropes. \\nIf you are writing a story for a mixed-gender audience, your cast should be about 50% female, and the women should get about equal screen time.\\nIf you only have one major female character, you may be tempted to make her hyper-competent, to show that you believe women can be capable too. This may make her feel unrealistic. It's better to have several women, with diverse skill sets, instead of having a single walking talking Swiss Army knife of a female character.\"}, {\"编号\": 2, \"标题\": \"Have her help solve problems.\", \"描述\": \"Give her a clear set of skills, and let her actions meaningfully contribute to the plot. Her actions should move the story along. What decisions does she make? What are her talents, and how can she use them to help? \\nGive a leading lady an active role throughout the story, not just one or two moments of usefulness.\"}, {\"编号\": 3, \"标题\": \"Make sure she wants something.\", \"描述\": \"What is her motivation? Giving your leading ladies something to strive for helps them become more nuanced, interesting characters. Give each of them a goal beyond helping the team or finding a boyfriend, and they will become more exciting in the readers' eyes. \\nShe wants to prove herself and make a meaningful contribution to her field.\\nShe wants a friend.\\nShe wants to cure the disease that killed her mother.\\nShe wants to win a competition.\\nShe really, really longs for a pet cat.\"}, {\"编号\": 4, \"标题\": \"Show how she struggles.\", \"描述\": \"If she's on top of things all the time, her story won't be nearly as deep as it could be. What hardships does she face in life? What are her fears? Delve into the difficulties she experiences, just like you would for characters who aren't female. \\nSome writers jump to \\\"female\\\" issues, like pregnancy or abusive men. But women experience more than this in their daily lives. Consider family troubles, school/career problems, health issues, relationship troubles, and other areas to explore.\"}, {\"编号\": 5, \"标题\": \"Give your leading lady some meaningful character development.\", \"描述\": \"Show that she has vulnerability as well as strength, and let her learn and grow along the way. This will help you create a complex, relatable character. Here are some examples: \\nShe learns to step up, let her voice be heard, and be a leader.\\nShe learns to relax and take life a little more slowly.\\nShe learns to ask for help in coping with her PTSD from her difficult past.\\nShe stops looking down on people who aren't as smart as her.\\nShe figures out what she wants in life.\"}, {\"编号\": 6, \"标题\": \"Break narrow gender roles.\", \"描述\": \"Show your audience that women can succeed in STEM, that they can be leaders, that they can be successful at work while having kids. This will inspire your female readers, and send a positive social message that will create a little extra buzz about your book. \\nShow that it's okay to wear skirts or dresses, and success doesn't mean becoming more masculine. A woman can still be traditionally feminine (dressing girly, liking pop music, dating) while being successful and awesome.\\nDon't let femininity be seen as degrading. Don't have your heroic men (or women) express disgust at pink, girly things, or being placed in a role that is usually reserved for women. Or if they do, show how this is wrong.\\nWhile showing women who succeed in STEM is great, succeeding in STEM isn't the only way to be successful or strong. Show women that are successful in other areas such as the arts, music, or literature.\"}, {\"编号\": 7, \"标题\": \"Give her meaningful relationships beyond romance.\", \"描述\": \"Build her relationship with her sister, her coach, or her platonic male friend. Show how she interacts with others. Let readers see how she reacts to their vulnerability, and how they react to hers. Show them bantering, working, and just being silly. This will help her become likable in the readers' eyes.\"}, {\"编号\": 8, \"标题\": \"Write more than one or two women.\", \"描述\": \"Some stories make the mistake of having a female main character or two, and having the rest of the world populated by men. You can avoid this pitfall by making some minor characters female. There is the absentminded mother, the stern councilwoman, the comic relief shopkeeper, the bored bank teller... Let women also occupy some of the minor roles in your story, and this will help show that there are many kinds of women.\"}, {\"编号\": 9, \"标题\": \"Create diversity in other forms.\", \"描述\": \"Write women of different races, disabilities, sizes, religions, sexualities, appearances, et cetera. This will help you reach out to groups that are often underrepresented in the media, and promote a positive message. \\nMany curly-haired women and/or women of color like to see curly-haired female characters and/or female characters of color.\\nDisability is more than wheelchairs and white canes. Also consider Deaf women, chronically anxious women, autistic women, women with Post-Traumatic Stress Disorder...\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Specific Stereotypes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize the pitfalls of a Mary Sue.\", \"描述\": \"Mary Sues are the author's favorite character, and they get preferential treatment (e.g. most beautiful, gets to break rules, overpowered). This is irritating to readers because the author's love of the character is being pushed down their throat. Make sure your character is balanced, and not unrealistically more talented than her peers.\\nMary Sues can also be male. Male Mary Sue characters are sometimes called Gary Stus or Marty Sues.\\nMary Sues tend to have many things handed to them (e.g. incredible inborn magical talent, super duper rich) but may have tragic backstories to show how far they've come.\\nAttention is often called to the Mary Sue, sometimes at the expense of the plot. When she falls, the whole world rushes to her aid.\\nMany beginning writers create Mary Sues, so don't feel bad if you discover that you have one. It's very normal, and you can revisit the character to grow them beyond their current characterization.\"}, {\"编号\": 2, \"标题\": \"Avoid Anti-Sues as well.\", \"描述\": \"An Anti-Sue is a reaction to the Mary Sue phenomenon, when the writer responds by writing a weak character. The story goes to great lengths to make sure the reader know that the character is ugly/plain, clumsy, uninteresting, traumatized, et cetera. The writer has forgotten that it's okay to make a strong and powerful woman. \\nThe character may be constantly falling down, tripping, hurting themselves and bumping into everything and everyone just to show oh-how-awkward the character is.\\nOften, these characters keep repeatedly thinking how common and boring they are compared to other people, noticeably their romantic interest, and how said romantic interest \\\"could have literally anyone else but chose me!\\\" This can become painful to read. Bella Swan from Twilight is sometimes cited as an example.\\nAnti Sues tend to be female, because usually Mary Sue accusations are leveled at female characters.\"}, {\"编号\": 3, \"标题\": \"Avoid hurtful stereotypes related to gender, race, size, disability, et cetera.\", \"描述\": \"Spend a bit of time researching these traits, and reading what people with these traits have to say about how they are represented in fiction. For example, if you're writing a black autistic girl, read what black women and autistic women have to say. This will help you craft an appealing, non-insulting character. Here are general stereotypes to avoid: \\nThe sassy black woman, the Indian doctor/call center worker, the spicy Latina, the genius Asian girl, the Native American who is extremely connected to nature, and other racial stereotypes\\nThe fat, lazy couch potato\\nThe welfare queen\\nThe man-hating lesbian, the confused bisexual woman, the asexual woman who \\\"just needs to get laid,\\\" the transgender woman whose existence is a joke to be made fun of, the LGBT+ character who gets killed off\\nThe violent/dangerous mentally ill woman\\nThe disabled woman who ends up cured or dead, or is just a burden on others\\nThe greedy or hypercritical Jewish woman, the terrorist or victimized Muslim woman, and other religious stereotypes\"}, {\"编号\": 4, \"标题\": \"Make sure that your strong female character is actually strong.\", \"描述\": \"Sometimes writers will succumb to the Trinity Effect, where a woman will have an introduction showing how awesome she is, only to be eclipsed and ultimately need rescue from a man. The reader is informed that she is capable, but she relies on the male hero in the end. Ask yourself if she makes meaningful contributions throughout the plot, and if the bumbling hero learns much faster than she does. Would you, the writer, want to be her? \\nThis may happen by relegating her to the less exciting B-fight during the climax, or having her face the major villain first but get defeated and need the man to save her. She may even be \\\"fridged,\\\" or horribly maimed/killed to motivate the male character(s) to stop the villain.\"}, {\"编号\": 5, \"标题\": \"Avoid the \\\"Damsel in Distress\\\".\", \"描述\": \"Another overdone trope, a \\\"Damsel in Distress\\\" is essentially a female character who is only there to be rescued by the hero and does nothing to help anyone, nor adds anything to the story. This type of character literally stands there, waiting to be rescued (and often screaming or acting helpless) and does nothing else. Or, she may try and fail to escape, but need a man to save her. \\nThis does not mean to never place women in distress. It is okay for one of them to need help, especially if women occupy strong and active roles throughout your book.\\nOne way to invert this could be to place a strong woman in distress, only for her to save herself, and perhaps her would-be rescue party as well. Or let a woman save another woman.\\nOr let a man be in distress for a change, so the woman can save him. Men are allowed to need help from women too.\"}, {\"编号\": 6, \"标题\": \"Avoid the \\\"woman in refrigerator\\\" at all costs.\", \"描述\": \"This is most commonly seen in superhero media, but that doesn't mean it can't infect other types of media too. The hero meets a cute, capable, likable woman whose character is developed so the reader can like her too. Then the hero finds her maimed or dead. No one likes characters who are used as plot devices/props for destroying the hero's psyche or motivating him to action. \\nThey may be murdered, raped, disfigured, beaten up, or forced to suffer through overall horrifying things just so the hero can be sad.\\nThis may happen to the hero's romantic interest, a family member, or even someone he doesn't know well. They don't even have to be developed (Debbie from Savage Dragon) or be introduced before something bad happens to them (Mal from Inception) to be used as a way to emotionally scar the hero.\"}, {\"编号\": 7, \"标题\": \"Make your writing show the reality that women have other interests in life besides men.\", \"描述\": \"Consider how often the story passes the Bechdel Test. This test evaluates if you (1) have two named female characters, who (2) talk to each other at some point (3) about something other than men. This is a quick way to evaluate whether your story treats female characters as plot devices/props. \\nIn a perfectly mixed-gender story, about 25% of the conversations would be between women, 50% would be between a woman and a man, and 25% would be between men.\\nIn a story for predominantly male audiences, there may be fewer conversations that pass the Bechdel Test. (Be aware that women do read \\\"men's books!\\\" And men can like and relate to female characters too.)\"}, {\"编号\": 8, \"标题\": \"Be aware that your female character doesn't need to date a man.\", \"描述\": \"So many stories assign female characters designated men to end up with. This can be annoying to readers in general, especially if it feels forced. Try letting some of your ladies be single at the end (since fulfillment does not require romance), or having them date another woman. Show readers that women don't need men to be happy. \\nAvoid going to great leaps just to pair up your leading lady; this usually doesn't go over very well. If it seems like it might feel forced, then don't give her someone to date. Let her stay happy and single.\\nHappiness is not always a man. Happiness could be a good career, a happy family life, or a dog that gets very excited when she comes home from work each day.\\nIf your cast is more male, and you want them to be paired up, try making some of them gay or bisexual. Remember, men don't need women to be happy either.\"}, {\"编号\": 9, \"标题\": \"Show women supporting each other instead of tearing each other down.\", \"描述\": \"Sometimes (both in fiction and real life) women feel that they need to compete with each other, and tear each other down in order to look better to men. This is obviously not constructive, and it can become tiresome to readers when it happens too often. Show women who build each other up and support each other when they stumble. They will be excellent role models, and your reader will walk away with a smile.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,981 | How to Avoid Creating a Weak Villain | 1. Steps
1-1. Avoid unoriginal aspects or "villain" stereotypes.
A villain that's seen in nearly every children's story will not be taken seriously if they are in your story. Think about fairy tales with villains in them - most of them were vain, jealous, cloaked in black, and had a certain appearance to them, with no backstory or development. If you are writing a comedy, however, it's okay to use recognized villainy for comical effect, such as the "evil laugh" and hooked nose.
1-2. Give your character depth.
You don't have to explain every aspect of their personality in great detail, but you should know your character inside out. Don't be afraid to develop your villain effectively - after all, a one-dimensional cardboard character is not so strong. No character is "pure good" or "pure evil", and your villain may truly believe that what they're doing is the right thing. Show the audience how they justify their actions.
A good example of a villain with depth would be that as a teenager, their home had been destroyed by an alien UFO landing on the roof and had killed their family. Now that the villain is older, they're bitter and angry at the aliens, so they want to exterminate the aliens so that nothing like that can ever happen again.
No one calls themselves a villain. Consider how the villain justifies their own actions. What is their reasoning?
1-3. Make the villain's quest for revenge realistic.
If your villain is hunting down the hero because they lost to the hero at a card game at third grade, something is wrong. Is it the villain's belief system, how they were bullied as a child, or that someone destroyed their family, city, or country? Alternatively, make your villain's turning point something original. Give your villain a mutated computer virus that bizarrely infects certain humans and makes them evil.
Avoid giving your villain a mental disorder. This can increase stigma against people with psychiatric disabilities, who are on average no more violent or dangerous than the general public, but far more likely to be victims of violence.
1-4. Make your villain intelligent.
Many heroes get away because the villain loiters and talks for too long, enabling a quick escape. A strong villain wouldn't spend 15 minutes explaining to the hero how they're slowly and painfully going to torture them to death, they'd just shoot them on the spot.
An exception to this could be if they have prevented the hero from moving in some manner - for example, tying them to a chair. However, it's unlikely that the villain would describe in detail how the hero is going to be tortured to death. A monologue about how much pain the hero has caused the villain would be more common.
1-5. Decide if your villain is completely evil or not.
Perhaps they are just mean, wanting power, or a bully. Be careful about this, if your story calls for a totally evil villain, go ahead, but if all your story needs is a bully, stop reading as you don't need to create strong villain and overdo it.
1-6. Consider how your villain manages (or tries) to get away with what they do.
It may seem as though any murderous villain is just a killer eventually brought to justice. Well, they are not. You will want your villain to be secretive. Look up any type of odd cult ritual or watch a documentary of any serial killer to find out how to make your villain secretive.
1-7. Try having your villain toy with the police.
To do keep everyone guessing, cook up a plan so winded no one will anticipate it! Let your villain move from place to place. You will want people to think your villain is a dangerous mastermind.
1-8. Have an underchallenged villain TRY to get caught.
If they are used to everything being easy, the villain may deliberately give their enemies a boost, so that they can be challenged. If it fails, the hero(es) will be even more hurt, humiliated, and disappointed.
She leaves a clue to lead the police to her next victim see if they can catch her before she kills again.
He lets the hero go, because he likes a challenge.
A particularly manipulative villain may give the hero a better chance to beat them, then let the hero fail and be humiliated for missing such an easy shot.
1-9. Let the reader get to know some of the victims before they are harmed.
Let the reader see the goodness within the victims, so they mourn all the more when the victim is hurt or killed. The death of a complete stranger barely affects the reader; the death of a strong beloved character can be heartrending.
For example, Officer Flores is particularly kind and good at his job, and encourages the hero when she feels down. The reader grows to love Officer Flores, only to be torn when the villain kills him.
For example, the hero's autistic sister provides technical support, and cheers up the main characters with her positivity and endearing quirks. Later she is injured in an explosion and hospitalized, turning the hero's frustration to rage.
1-10. Consider how the villain will respond to finally being caught.
Would they fight to the death, or surrender and be taken to jail? Will they try to justify their actions, apologize, or say they'd do it all again?
1-11. Decide whether to kill off your villain in the end.
Maybe your villain will die grappling with heroes or law enforcement, or perhaps they survive.
Some writers prefer graphic endings, such as the villain murdering two police officers before being shot in the head.
Off-screen deaths are somewhat more family-friendly, such as the villain falling off a cliff, bridge, or building, without any description.
Avoid killing off the villain if your story isn't dark.
Consider redeeming your villain for a lighter, more positive ending.
1-12. Consider others' reaction to the villain's death, if applicable.
How do they react? What do their reactions say about their character?
Are people happy about the death? What might that say about them?
Does anyone wish the villain had survived, and why? What does that say about them?
Tips
Think about what kind of villain you want to create, because they're not all the same. At least they aren't all the same in good shows. Do you want a villain who's just going to go out and do evil for evil's sake (meaning just be an ordinary villain, not be born evil and do evil for no reason.)? Do you want a villain who everyone is just going to hate? Remember that the most awesome villains are the ones that the audience can make an emotional connection with. You want a few people who are going to see this guy and have a real emotional connection with. (One example is Prince Zuko from Avatar the Last Airbender. The writers gave him real struggles and such a deep personality that even though he was evil, he still had lots of people who were rooting for him.)
Remember that evil is subjective. People have different versions of what they think is evil, and make sure you keep your audience in mind when you write your villain.
Please, whatever you do, don't make him wear a costume that people are going to look at and say, "I didn't need to see that!" It makes him really wimpy as a villain. No one is going to respect a guy robbing banks in a pair of Daisy Dukes.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Avoid unoriginal aspects or \\\"villain\\\" stereotypes.\\nA villain that's seen in nearly every children's story will not be taken seriously if they are in your story. Think about fairy tales with villains in them - most of them were vain, jealous, cloaked in black, and had a certain appearance to them, with no backstory or development. If you are writing a comedy, however, it's okay to use recognized villainy for comical effect, such as the \\\"evil laugh\\\" and hooked nose.\\n1-2. Give your character depth.\\nYou don't have to explain every aspect of their personality in great detail, but you should know your character inside out. Don't be afraid to develop your villain effectively - after all, a one-dimensional cardboard character is not so strong. No character is \\\"pure good\\\" or \\\"pure evil\\\", and your villain may truly believe that what they're doing is the right thing. Show the audience how they justify their actions.\\nA good example of a villain with depth would be that as a teenager, their home had been destroyed by an alien UFO landing on the roof and had killed their family. Now that the villain is older, they're bitter and angry at the aliens, so they want to exterminate the aliens so that nothing like that can ever happen again.\\nNo one calls themselves a villain. Consider how the villain justifies their own actions. What is their reasoning?\\n1-3. Make the villain's quest for revenge realistic.\\nIf your villain is hunting down the hero because they lost to the hero at a card game at third grade, something is wrong. Is it the villain's belief system, how they were bullied as a child, or that someone destroyed their family, city, or country? Alternatively, make your villain's turning point something original. Give your villain a mutated computer virus that bizarrely infects certain humans and makes them evil. \\nAvoid giving your villain a mental disorder. This can increase stigma against people with psychiatric disabilities, who are on average no more violent or dangerous than the general public, but far more likely to be victims of violence.\\n1-4. Make your villain intelligent.\\nMany heroes get away because the villain loiters and talks for too long, enabling a quick escape. A strong villain wouldn't spend 15 minutes explaining to the hero how they're slowly and painfully going to torture them to death, they'd just shoot them on the spot.\\nAn exception to this could be if they have prevented the hero from moving in some manner - for example, tying them to a chair. However, it's unlikely that the villain would describe in detail how the hero is going to be tortured to death. A monologue about how much pain the hero has caused the villain would be more common.\\n1-5. Decide if your villain is completely evil or not.\\nPerhaps they are just mean, wanting power, or a bully. Be careful about this, if your story calls for a totally evil villain, go ahead, but if all your story needs is a bully, stop reading as you don't need to create strong villain and overdo it.\\n1-6. Consider how your villain manages (or tries) to get away with what they do.\\nIt may seem as though any murderous villain is just a killer eventually brought to justice. Well, they are not. You will want your villain to be secretive. Look up any type of odd cult ritual or watch a documentary of any serial killer to find out how to make your villain secretive.\\n1-7. Try having your villain toy with the police.\\nTo do keep everyone guessing, cook up a plan so winded no one will anticipate it! Let your villain move from place to place. You will want people to think your villain is a dangerous mastermind.\\n1-8. Have an underchallenged villain TRY to get caught.\\nIf they are used to everything being easy, the villain may deliberately give their enemies a boost, so that they can be challenged. If it fails, the hero(es) will be even more hurt, humiliated, and disappointed.\\nShe leaves a clue to lead the police to her next victim see if they can catch her before she kills again.\\nHe lets the hero go, because he likes a challenge.\\nA particularly manipulative villain may give the hero a better chance to beat them, then let the hero fail and be humiliated for missing such an easy shot.\\n1-9. Let the reader get to know some of the victims before they are harmed.\\nLet the reader see the goodness within the victims, so they mourn all the more when the victim is hurt or killed. The death of a complete stranger barely affects the reader; the death of a strong beloved character can be heartrending.\\nFor example, Officer Flores is particularly kind and good at his job, and encourages the hero when she feels down. The reader grows to love Officer Flores, only to be torn when the villain kills him.\\nFor example, the hero's autistic sister provides technical support, and cheers up the main characters with her positivity and endearing quirks. Later she is injured in an explosion and hospitalized, turning the hero's frustration to rage.\\n1-10. Consider how the villain will respond to finally being caught.\\nWould they fight to the death, or surrender and be taken to jail? Will they try to justify their actions, apologize, or say they'd do it all again?\\n1-11. Decide whether to kill off your villain in the end.\\nMaybe your villain will die grappling with heroes or law enforcement, or perhaps they survive.\\nSome writers prefer graphic endings, such as the villain murdering two police officers before being shot in the head.\\nOff-screen deaths are somewhat more family-friendly, such as the villain falling off a cliff, bridge, or building, without any description.\\nAvoid killing off the villain if your story isn't dark.\\nConsider redeeming your villain for a lighter, more positive ending.\\n1-12. Consider others' reaction to the villain's death, if applicable.\\nHow do they react? What do their reactions say about their character?\\nAre people happy about the death? What might that say about them?\\nDoes anyone wish the villain had survived, and why? What does that say about them?\\nTips\\nThink about what kind of villain you want to create, because they're not all the same. At least they aren't all the same in good shows. Do you want a villain who's just going to go out and do evil for evil's sake (meaning just be an ordinary villain, not be born evil and do evil for no reason.)? Do you want a villain who everyone is just going to hate? Remember that the most awesome villains are the ones that the audience can make an emotional connection with. You want a few people who are going to see this guy and have a real emotional connection with. (One example is Prince Zuko from Avatar the Last Airbender. The writers gave him real struggles and such a deep personality that even though he was evil, he still had lots of people who were rooting for him.)\\nRemember that evil is subjective. People have different versions of what they think is evil, and make sure you keep your audience in mind when you write your villain.\\nPlease, whatever you do, don't make him wear a costume that people are going to look at and say, \\\"I didn't need to see that!\\\" It makes him really wimpy as a villain. No one is going to respect a guy robbing banks in a pair of Daisy Dukes.\\n\", \"简要回答\": \"Most stories written have a villain or antagonist of some sort as a main character in the plot. However, sometimes the villains are poorly written and their character feels weak. Avoid having weak and underdeveloped characters in your story by following these steps!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid unoriginal aspects or \\\"villain\\\" stereotypes.\", \"描述\": \"A villain that's seen in nearly every children's story will not be taken seriously if they are in your story. Think about fairy tales with villains in them - most of them were vain, jealous, cloaked in black, and had a certain appearance to them, with no backstory or development. If you are writing a comedy, however, it's okay to use recognized villainy for comical effect, such as the \\\"evil laugh\\\" and hooked nose.\"}, {\"编号\": 2, \"标题\": \"Give your character depth.\", \"描述\": \"You don't have to explain every aspect of their personality in great detail, but you should know your character inside out. Don't be afraid to develop your villain effectively - after all, a one-dimensional cardboard character is not so strong. No character is \\\"pure good\\\" or \\\"pure evil\\\", and your villain may truly believe that what they're doing is the right thing. Show the audience how they justify their actions.\\nA good example of a villain with depth would be that as a teenager, their home had been destroyed by an alien UFO landing on the roof and had killed their family. Now that the villain is older, they're bitter and angry at the aliens, so they want to exterminate the aliens so that nothing like that can ever happen again.\\nNo one calls themselves a villain. Consider how the villain justifies their own actions. What is their reasoning?\"}, {\"编号\": 3, \"标题\": \"Make the villain's quest for revenge realistic.\", \"描述\": \"If your villain is hunting down the hero because they lost to the hero at a card game at third grade, something is wrong. Is it the villain's belief system, how they were bullied as a child, or that someone destroyed their family, city, or country? Alternatively, make your villain's turning point something original. Give your villain a mutated computer virus that bizarrely infects certain humans and makes them evil. \\nAvoid giving your villain a mental disorder. This can increase stigma against people with psychiatric disabilities, who are on average no more violent or dangerous than the general public, but far more likely to be victims of violence.\"}, {\"编号\": 4, \"标题\": \"Make your villain intelligent.\", \"描述\": \"Many heroes get away because the villain loiters and talks for too long, enabling a quick escape. A strong villain wouldn't spend 15 minutes explaining to the hero how they're slowly and painfully going to torture them to death, they'd just shoot them on the spot.\\nAn exception to this could be if they have prevented the hero from moving in some manner - for example, tying them to a chair. However, it's unlikely that the villain would describe in detail how the hero is going to be tortured to death. A monologue about how much pain the hero has caused the villain would be more common.\"}, {\"编号\": 5, \"标题\": \"Decide if your villain is completely evil or not.\", \"描述\": \"Perhaps they are just mean, wanting power, or a bully. Be careful about this, if your story calls for a totally evil villain, go ahead, but if all your story needs is a bully, stop reading as you don't need to create strong villain and overdo it.\"}, {\"编号\": 6, \"标题\": \"Consider how your villain manages (or tries) to get away with what they do.\", \"描述\": \"It may seem as though any murderous villain is just a killer eventually brought to justice. Well, they are not. You will want your villain to be secretive. Look up any type of odd cult ritual or watch a documentary of any serial killer to find out how to make your villain secretive.\"}, {\"编号\": 7, \"标题\": \"Try having your villain toy with the police.\", \"描述\": \"To do keep everyone guessing, cook up a plan so winded no one will anticipate it! Let your villain move from place to place. You will want people to think your villain is a dangerous mastermind.\"}, {\"编号\": 8, \"标题\": \"Have an underchallenged villain TRY to get caught.\", \"描述\": \"If they are used to everything being easy, the villain may deliberately give their enemies a boost, so that they can be challenged. If it fails, the hero(es) will be even more hurt, humiliated, and disappointed.\\nShe leaves a clue to lead the police to her next victim see if they can catch her before she kills again.\\nHe lets the hero go, because he likes a challenge.\\nA particularly manipulative villain may give the hero a better chance to beat them, then let the hero fail and be humiliated for missing such an easy shot.\"}, {\"编号\": 9, \"标题\": \"Let the reader get to know some of the victims before they are harmed.\", \"描述\": \"Let the reader see the goodness within the victims, so they mourn all the more when the victim is hurt or killed. The death of a complete stranger barely affects the reader; the death of a strong beloved character can be heartrending.\\nFor example, Officer Flores is particularly kind and good at his job, and encourages the hero when she feels down. The reader grows to love Officer Flores, only to be torn when the villain kills him.\\nFor example, the hero's autistic sister provides technical support, and cheers up the main characters with her positivity and endearing quirks. Later she is injured in an explosion and hospitalized, turning the hero's frustration to rage.\"}, {\"编号\": 10, \"标题\": \"Consider how the villain will respond to finally being caught.\", \"描述\": \"Would they fight to the death, or surrender and be taken to jail? Will they try to justify their actions, apologize, or say they'd do it all again?\"}, {\"编号\": 11, \"标题\": \"Decide whether to kill off your villain in the end.\", \"描述\": \"Maybe your villain will die grappling with heroes or law enforcement, or perhaps they survive.\\nSome writers prefer graphic endings, such as the villain murdering two police officers before being shot in the head.\\nOff-screen deaths are somewhat more family-friendly, such as the villain falling off a cliff, bridge, or building, without any description.\\nAvoid killing off the villain if your story isn't dark.\\nConsider redeeming your villain for a lighter, more positive ending.\"}, {\"编号\": 12, \"标题\": \"Consider others' reaction to the villain's death, if applicable.\", \"描述\": \"How do they react? What do their reactions say about their character?\\nAre people happy about the death? What might that say about them?\\nDoes anyone wish the villain had survived, and why? What does that say about them?\"}], \"小提示\": [\"Think about what kind of villain you want to create, because they're not all the same. At least they aren't all the same in good shows. Do you want a villain who's just going to go out and do evil for evil's sake (meaning just be an ordinary villain, not be born evil and do evil for no reason.)? Do you want a villain who everyone is just going to hate? Remember that the most awesome villains are the ones that the audience can make an emotional connection with. You want a few people who are going to see this guy and have a real emotional connection with. (One example is Prince Zuko from Avatar the Last Airbender. The writers gave him real struggles and such a deep personality that even though he was evil, he still had lots of people who were rooting for him.)\\n\", \"Remember that evil is subjective. People have different versions of what they think is evil, and make sure you keep your audience in mind when you write your villain.\\n\", \"Please, whatever you do, don't make him wear a costume that people are going to look at and say, \\\"I didn't need to see that!\\\" It makes him really wimpy as a villain. No one is going to respect a guy robbing banks in a pair of Daisy Dukes.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,982 | How to Avoid Cults That May Try to Convert You | 1. Identifying a Cult
1-1. Research the group online.
If you are being asked to join an organization, don’t immediately say, “Yes!” Instead, spend a bit of time online researching the group’s background, history, and any recent mentions. Pay attention to how the group determines membership and whether or not they seem more inclusive or exclusive. Be wary of groups that are relatively unknown or ones that take pride in their secretive status.
Local news sites, in particular, may provide solid leads on which cults are currently active in your area.
1-2. Look for one person who is in complete control.
Most cults are organized around the whims and leadership of 1 or 2 central leaders with absolute authority. These leaders are often charismatic and pride themselves on their ability to lure others into the cult. Watch out for leaders who set inflexible rules for the group and dispense severe punishments, too.
A leader might also vocally claim to be the leader of the cult organization.
Beware of leaders who are exorbitantly wealthy.
1-3. Be wary of both small and large organizations.
Most people assume that a cult needs to be a large organization with many members, usually working under 1 leader. However, many cults are smaller in size and only grow slowly over time. This makes law enforcement authorities less likely to notice them.
1-4. Look for similarities in dress and overall appearance.
Cults thrive on uniformity and that extends to how cult members look on a daily basis. Beware if a group demands that all members wear particular clothes. They may also pressure members to cut or dye their hair, so that everyone looks the same.
1-5. Stay away from groups that preach about the dangers of ‘outsiders.
’ Cult members and their leaders will often act as if they hold the truth and everyone else is less worthy. If you get the feeling that a group that you’re in likes to exclude others, then you may need to give yourself some distance. Some cults even pressure potential members to cut off all ties with close friends and family members.
For instance, cult members might tell you that “only they really care about you.” This can be a way to drive you away from your close support network.
1-6. Push back against pressures to change your beliefs.
Cults thrive on conformity and expect their members to think along the same lines. If you express your thoughts about a subject and are met with hostility or pressured to change your mind, then you might be dealing with a cult.
For example, a cult leader might say, “You might have a future in our organization if you decide to believe…”
2. Staying Away from Cults
2-1. Be cautious when responding to surveys or donation requests.
Many cults will get their members to approach you on the street in order to ask you to complete a quick survey or to solicit cash or goods donations. They may also go door-to-door. If you choose to participate, be careful in what information you provide.
If you are interested, ask for their contact information, so that you can do some research before reaching out.
2-2. Look for cults that pose as non-threatening groups or clubs.
To avoid scaring potential new member away, many cults will actually hide within a large organization or operate as a fairly common organization. The key here is to watch if the group’s expectations begin to change over time or if certain more radical members start to take control.
For example, some cults pose as Bible study groups or even volunteer organizations. They may wait an extended time before revealing their true nature to individual members.
2-3. Recognize if you are a target of “love bombing.”
This is when a cult focuses all of their attention and resources on persuading a particular person to join. They might bombard you with affectionate gestures until you feel pressured to give in to their requests or demands. They might also act as if you are central to the group, even if you just barely know them.
For example, they might give you lavish, expensive gifts in order to show the rewards you can get from their group. These gifts usually won’t last after you’ve given in.
3. Being Safe When Interacting with Potential Cults
3-1. Ask lots of questions.
If something concerns you about an organization, reach out to a leader or member and express your concerns. Watch to see how your questions are treated. In most cults, questions are belittled or ignored, as they are believed to undermine the authority of the cult’s leader. A true organization, like a real church, will be transparent about their doctrine and answer your questions.
For example, you might ask about the group’s leadership structure and if they’ve ever considered following a voting or democratic system.
3-2. Push back against increasing control.
Cults thrive on being able to micro-manage even the smallest aspects of member’s lives. They may want to tell you what to eat, how to dress, or even where to live. If you recognize these signs, then you may want to leave the group. Or, you can try to go against these rules to see how the group reacts.
A cult leader might ask that you “only dress in subdued colors, such as pastels.” Or, they may strongly suggest that you grow your hair out to a certain length.
3-3. Seek out emotional and mental support from your family and friends.
Cults often prey upon the vulnerable. They look for people who are undergoing major transitions in their lives, such as leaving for college. Then, they offer the illusion of stability and support. When you are feeling vulnerable, reach out and maintain close contact with your family and friends.
3-4. Watch for drug abuse.
Some cults use hallucinogenic drugs, like LSD, to supposedly tap into a higher level of being or consciousness. This drug use may be limited to just the leader of the cult or the upper-echelon members. Easy access to drugs can be another way that a cult can lure in members.
To convince you to use a drugs, a cult member might say, “If you take this pill, then you’ll be able to relax and be a better member of the group.”
3-5. Contact the police if you are being harassed by a cult.
Once they’ve set their eyes on you joining, a cult might not take kindly to you rejecting their offers. If you feel as if you are in danger of if you are just concerned for your well-being, it’s best to reach out to local law enforcement authorities. You can tell them your concerns and ask for their advice and assistance.
Tips
When in doubt, trust your instincts when encountering a potential cult or its members.
Warnings
Some, but not all, cults do advocate self-harm. If someone asks you to harm yourself or others, reach out to law enforcement and get help immediately.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Identifying a Cult\\n1-1. Research the group online.\\nIf you are being asked to join an organization, don’t immediately say, “Yes!” Instead, spend a bit of time online researching the group’s background, history, and any recent mentions. Pay attention to how the group determines membership and whether or not they seem more inclusive or exclusive. Be wary of groups that are relatively unknown or ones that take pride in their secretive status.\\nLocal news sites, in particular, may provide solid leads on which cults are currently active in your area.\\n1-2. Look for one person who is in complete control.\\nMost cults are organized around the whims and leadership of 1 or 2 central leaders with absolute authority. These leaders are often charismatic and pride themselves on their ability to lure others into the cult. Watch out for leaders who set inflexible rules for the group and dispense severe punishments, too.\\nA leader might also vocally claim to be the leader of the cult organization.\\nBeware of leaders who are exorbitantly wealthy.\\n1-3. Be wary of both small and large organizations.\\nMost people assume that a cult needs to be a large organization with many members, usually working under 1 leader. However, many cults are smaller in size and only grow slowly over time. This makes law enforcement authorities less likely to notice them.\\n1-4. Look for similarities in dress and overall appearance.\\nCults thrive on uniformity and that extends to how cult members look on a daily basis. Beware if a group demands that all members wear particular clothes. They may also pressure members to cut or dye their hair, so that everyone looks the same.\\n1-5. Stay away from groups that preach about the dangers of ‘outsiders.\\n’ Cult members and their leaders will often act as if they hold the truth and everyone else is less worthy. If you get the feeling that a group that you’re in likes to exclude others, then you may need to give yourself some distance. Some cults even pressure potential members to cut off all ties with close friends and family members.\\nFor instance, cult members might tell you that “only they really care about you.” This can be a way to drive you away from your close support network.\\n1-6. Push back against pressures to change your beliefs.\\nCults thrive on conformity and expect their members to think along the same lines. If you express your thoughts about a subject and are met with hostility or pressured to change your mind, then you might be dealing with a cult.\\nFor example, a cult leader might say, “You might have a future in our organization if you decide to believe…”\\n2. Staying Away from Cults\\n2-1. Be cautious when responding to surveys or donation requests.\\nMany cults will get their members to approach you on the street in order to ask you to complete a quick survey or to solicit cash or goods donations. They may also go door-to-door. If you choose to participate, be careful in what information you provide.\\nIf you are interested, ask for their contact information, so that you can do some research before reaching out.\\n2-2. Look for cults that pose as non-threatening groups or clubs.\\nTo avoid scaring potential new member away, many cults will actually hide within a large organization or operate as a fairly common organization. The key here is to watch if the group’s expectations begin to change over time or if certain more radical members start to take control.\\nFor example, some cults pose as Bible study groups or even volunteer organizations. They may wait an extended time before revealing their true nature to individual members.\\n2-3. Recognize if you are a target of “love bombing.”\\nThis is when a cult focuses all of their attention and resources on persuading a particular person to join. They might bombard you with affectionate gestures until you feel pressured to give in to their requests or demands. They might also act as if you are central to the group, even if you just barely know them.\\nFor example, they might give you lavish, expensive gifts in order to show the rewards you can get from their group. These gifts usually won’t last after you’ve given in.\\n3. Being Safe When Interacting with Potential Cults\\n3-1. Ask lots of questions.\\nIf something concerns you about an organization, reach out to a leader or member and express your concerns. Watch to see how your questions are treated. In most cults, questions are belittled or ignored, as they are believed to undermine the authority of the cult’s leader. A true organization, like a real church, will be transparent about their doctrine and answer your questions.\\nFor example, you might ask about the group’s leadership structure and if they’ve ever considered following a voting or democratic system.\\n3-2. Push back against increasing control.\\nCults thrive on being able to micro-manage even the smallest aspects of member’s lives. They may want to tell you what to eat, how to dress, or even where to live. If you recognize these signs, then you may want to leave the group. Or, you can try to go against these rules to see how the group reacts.\\nA cult leader might ask that you “only dress in subdued colors, such as pastels.” Or, they may strongly suggest that you grow your hair out to a certain length.\\n3-3. Seek out emotional and mental support from your family and friends.\\nCults often prey upon the vulnerable. They look for people who are undergoing major transitions in their lives, such as leaving for college. Then, they offer the illusion of stability and support. When you are feeling vulnerable, reach out and maintain close contact with your family and friends.\\n3-4. Watch for drug abuse.\\nSome cults use hallucinogenic drugs, like LSD, to supposedly tap into a higher level of being or consciousness. This drug use may be limited to just the leader of the cult or the upper-echelon members. Easy access to drugs can be another way that a cult can lure in members.\\nTo convince you to use a drugs, a cult member might say, “If you take this pill, then you’ll be able to relax and be a better member of the group.”\\n3-5. Contact the police if you are being harassed by a cult.\\nOnce they’ve set their eyes on you joining, a cult might not take kindly to you rejecting their offers. If you feel as if you are in danger of if you are just concerned for your well-being, it’s best to reach out to local law enforcement authorities. You can tell them your concerns and ask for their advice and assistance.\\nTips\\nWhen in doubt, trust your instincts when encountering a potential cult or its members.\\nWarnings\\nSome, but not all, cults do advocate self-harm. If someone asks you to harm yourself or others, reach out to law enforcement and get help immediately.\\n\", \"简要回答\": \"A cult is a group of people who follow a similar ideology, usually led by a charismatic leader. Many, but not all, cults can be dangerous, mind-controlling, and potentially violent. It’s best to identify and stay away from cults to begin with. Avoid responding to door-to-door surveys and be careful about the groups that you join. If you find yourself involved in cult, you can retain some distance by reaching out to friends and family. Police and law enforcement authorities can also help if you feel unsafe.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Identifying a Cult\", \"步骤\": [{\"编号\": 1, \"标题\": \"Research the group online.\", \"描述\": \"If you are being asked to join an organization, don’t immediately say, “Yes!” Instead, spend a bit of time online researching the group’s background, history, and any recent mentions. Pay attention to how the group determines membership and whether or not they seem more inclusive or exclusive. Be wary of groups that are relatively unknown or ones that take pride in their secretive status.\\nLocal news sites, in particular, may provide solid leads on which cults are currently active in your area.\"}, {\"编号\": 2, \"标题\": \"Look for one person who is in complete control.\", \"描述\": \"Most cults are organized around the whims and leadership of 1 or 2 central leaders with absolute authority. These leaders are often charismatic and pride themselves on their ability to lure others into the cult. Watch out for leaders who set inflexible rules for the group and dispense severe punishments, too.\\nA leader might also vocally claim to be the leader of the cult organization.\\nBeware of leaders who are exorbitantly wealthy.\"}, {\"编号\": 3, \"标题\": \"Be wary of both small and large organizations.\", \"描述\": \"Most people assume that a cult needs to be a large organization with many members, usually working under 1 leader. However, many cults are smaller in size and only grow slowly over time. This makes law enforcement authorities less likely to notice them.\"}, {\"编号\": 4, \"标题\": \"Look for similarities in dress and overall appearance.\", \"描述\": \"Cults thrive on uniformity and that extends to how cult members look on a daily basis. Beware if a group demands that all members wear particular clothes. They may also pressure members to cut or dye their hair, so that everyone looks the same.\"}, {\"编号\": 5, \"标题\": \"Stay away from groups that preach about the dangers of ‘outsiders.\", \"描述\": \"’ Cult members and their leaders will often act as if they hold the truth and everyone else is less worthy. If you get the feeling that a group that you’re in likes to exclude others, then you may need to give yourself some distance. Some cults even pressure potential members to cut off all ties with close friends and family members.\\nFor instance, cult members might tell you that “only they really care about you.” This can be a way to drive you away from your close support network.\"}, {\"编号\": 6, \"标题\": \"Push back against pressures to change your beliefs.\", \"描述\": \"Cults thrive on conformity and expect their members to think along the same lines. If you express your thoughts about a subject and are met with hostility or pressured to change your mind, then you might be dealing with a cult.\\nFor example, a cult leader might say, “You might have a future in our organization if you decide to believe…”\"}]}, {\"编号\": 2, \"标题\": \"Staying Away from Cults\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be cautious when responding to surveys or donation requests.\", \"描述\": \"Many cults will get their members to approach you on the street in order to ask you to complete a quick survey or to solicit cash or goods donations. They may also go door-to-door. If you choose to participate, be careful in what information you provide.\\nIf you are interested, ask for their contact information, so that you can do some research before reaching out.\"}, {\"编号\": 2, \"标题\": \"Look for cults that pose as non-threatening groups or clubs.\", \"描述\": \"To avoid scaring potential new member away, many cults will actually hide within a large organization or operate as a fairly common organization. The key here is to watch if the group’s expectations begin to change over time or if certain more radical members start to take control.\\nFor example, some cults pose as Bible study groups or even volunteer organizations. They may wait an extended time before revealing their true nature to individual members.\"}, {\"编号\": 3, \"标题\": \"Recognize if you are a target of “love bombing.”\", \"描述\": \"This is when a cult focuses all of their attention and resources on persuading a particular person to join. They might bombard you with affectionate gestures until you feel pressured to give in to their requests or demands. They might also act as if you are central to the group, even if you just barely know them.\\nFor example, they might give you lavish, expensive gifts in order to show the rewards you can get from their group. These gifts usually won’t last after you’ve given in.\"}]}, {\"编号\": 3, \"标题\": \"Being Safe When Interacting with Potential Cults\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask lots of questions.\", \"描述\": \"If something concerns you about an organization, reach out to a leader or member and express your concerns. Watch to see how your questions are treated. In most cults, questions are belittled or ignored, as they are believed to undermine the authority of the cult’s leader. A true organization, like a real church, will be transparent about their doctrine and answer your questions.\\nFor example, you might ask about the group’s leadership structure and if they’ve ever considered following a voting or democratic system.\"}, {\"编号\": 2, \"标题\": \"Push back against increasing control.\", \"描述\": \"Cults thrive on being able to micro-manage even the smallest aspects of member’s lives. They may want to tell you what to eat, how to dress, or even where to live. If you recognize these signs, then you may want to leave the group. Or, you can try to go against these rules to see how the group reacts.\\nA cult leader might ask that you “only dress in subdued colors, such as pastels.” Or, they may strongly suggest that you grow your hair out to a certain length.\"}, {\"编号\": 3, \"标题\": \"Seek out emotional and mental support from your family and friends.\", \"描述\": \"Cults often prey upon the vulnerable. They look for people who are undergoing major transitions in their lives, such as leaving for college. Then, they offer the illusion of stability and support. When you are feeling vulnerable, reach out and maintain close contact with your family and friends.\"}, {\"编号\": 4, \"标题\": \"Watch for drug abuse.\", \"描述\": \"Some cults use hallucinogenic drugs, like LSD, to supposedly tap into a higher level of being or consciousness. This drug use may be limited to just the leader of the cult or the upper-echelon members. Easy access to drugs can be another way that a cult can lure in members.\\nTo convince you to use a drugs, a cult member might say, “If you take this pill, then you’ll be able to relax and be a better member of the group.”\"}, {\"编号\": 5, \"标题\": \"Contact the police if you are being harassed by a cult.\", \"描述\": \"Once they’ve set their eyes on you joining, a cult might not take kindly to you rejecting their offers. If you feel as if you are in danger of if you are just concerned for your well-being, it’s best to reach out to local law enforcement authorities. You can tell them your concerns and ask for their advice and assistance.\"}], \"小提示\": [\"When in doubt, trust your instincts when encountering a potential cult or its members.\\n\"], \"注意事项\": [\"Some, but not all, cults do advocate self-harm. If someone asks you to harm yourself or others, reach out to law enforcement and get help immediately.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,983 | How to Avoid Curious Stares | 1. Presenting Yourself Carefully
1-1. Avoid colorful clothing.
Don't put on clothing that is bright and flashy. This will encourage people to look at you. The same goes for colorful hats or accessories. The more you seem like you want to be noticed, the more people will try to notice you. This does not mean that you must look boring. Simple clothing can be stylish!
This goes for makeup as well. Bold, brash colors can be replaced with duller tones.
1-2. Dress properly.
Try not to wear anything that seems to flout the chosen mores of your society. For example, don't show too much skin if you live in a strict, religious place. You need to figure out what is correct for the situation that you are in. For example, if you go to a nude beach, you will be stared at if you wear clothing.
1-3. Behave normally.
Don't draw attention to yourself. Certain conduct is going to always make people curious. For example, if you sing loudly in public, people will look at you. Therefore, don't act in a way that makes you stand out.
Again, what is normal will be defined by the situation you find yourself in. So, if you are standing still in the middle of a loud concert, you can expect that people may look at you in an odd way.
2. Disregarding Attention
2-1. Focus on an activity.
If you have a book, then read it. This is one way you can deflect attention from yourself. Put in your headphones, if you have them, and listen to your music. If you're at the gym, you should focus on the exercise that you are doing. At some point, the person who is staring will get bored of looking at you.
By doing this, you will also be able to distract yourself and feel less tense about your predicament.
You can pretend that you are reading, listening to music, or examining your fingernails. You just need to give the impression that you are busy.
2-2. Completely ignore unwanted attention.
If you're chatting with a friend, and someone is staring at you, just continue your conversation. You don't want to let a creepy stranger's actions affect your behavior. By dismissing them completely, you are showing them that they cannot bother you.
2-3. Look bored.
Yawn. Gaze into the distance. Try to show that you are completely unfazed by this continued observation. You can even try closing your eyes and pretending that you are asleep. If this is too frightening for you, you can try blinking in a manner that suggests that you are about to go to sleep.
3. Confronting Stares Directly
3-1. Stare back.
Look them in the eyes. Focus your attention on the person's face. Concentrate on making intense eye contact. This will likely make the person who is staring at you feel very uncomfortable. Remember, they don't think that you know that they are staring. Once you are looking them in the eye, they'll begin to recognize that what they are doing is extremely rude.
Maintain your gaze. Don't waver! You might feel tense after doing this for a while, but be persistent. You should not break eye contact at any point. Do this long enough to let it sink in that you are not okay with being stared at.
3-2. Inform others.
Say "Stop staring at me!" Yell this as loudly as possible. This action shows that you are trying to get help. You are also making sure the person who is staring at you and the witnesses understand that you want them to stop.
As the situation becomes more serious, you might want to speak with an authority figure. For example, if you are on the train, you should speak to the conductor.
3-3. Speak to them directly.
Talk to the person who is staring at you. For example, you can simply greet them. Their surprise at being noticed might make them turn away immediately. Perhaps if a child is staring at you, you can try smiling at them. If that doesn't work, you can talk to their parents. In any case, you can ask a person who stares at you questions like:
Is there any reason you're staring at me?
Is there something wrong with my face?
Tips
Avoid public transportation.The bus and metro are both places where inadvertent eye contact is quite probable. So, to escape this, try to use a different form of transport.
Do whatever makes you feel the least uncomfortable.
Ask for help if you need it. You don't have to confront this person alone.
| {
"create_time": "20230517 10:48:57",
"回答明细": "{\"回答\": \"1. Presenting Yourself Carefully\\n1-1. Avoid colorful clothing.\\nDon't put on clothing that is bright and flashy. This will encourage people to look at you. The same goes for colorful hats or accessories. The more you seem like you want to be noticed, the more people will try to notice you. This does not mean that you must look boring. Simple clothing can be stylish!\\nThis goes for makeup as well. Bold, brash colors can be replaced with duller tones.\\n1-2. Dress properly.\\nTry not to wear anything that seems to flout the chosen mores of your society. For example, don't show too much skin if you live in a strict, religious place. You need to figure out what is correct for the situation that you are in. For example, if you go to a nude beach, you will be stared at if you wear clothing.\\n1-3. Behave normally.\\nDon't draw attention to yourself. Certain conduct is going to always make people curious. For example, if you sing loudly in public, people will look at you. Therefore, don't act in a way that makes you stand out.\\nAgain, what is normal will be defined by the situation you find yourself in. So, if you are standing still in the middle of a loud concert, you can expect that people may look at you in an odd way.\\n2. Disregarding Attention\\n2-1. Focus on an activity.\\nIf you have a book, then read it. This is one way you can deflect attention from yourself. Put in your headphones, if you have them, and listen to your music. If you're at the gym, you should focus on the exercise that you are doing. At some point, the person who is staring will get bored of looking at you.\\nBy doing this, you will also be able to distract yourself and feel less tense about your predicament.\\nYou can pretend that you are reading, listening to music, or examining your fingernails. You just need to give the impression that you are busy.\\n2-2. Completely ignore unwanted attention.\\nIf you're chatting with a friend, and someone is staring at you, just continue your conversation. You don't want to let a creepy stranger's actions affect your behavior. By dismissing them completely, you are showing them that they cannot bother you.\\n2-3. Look bored.\\nYawn. Gaze into the distance. Try to show that you are completely unfazed by this continued observation. You can even try closing your eyes and pretending that you are asleep. If this is too frightening for you, you can try blinking in a manner that suggests that you are about to go to sleep.\\n3. Confronting Stares Directly\\n3-1. Stare back.\\nLook them in the eyes. Focus your attention on the person's face. Concentrate on making intense eye contact. This will likely make the person who is staring at you feel very uncomfortable. Remember, they don't think that you know that they are staring. Once you are looking them in the eye, they'll begin to recognize that what they are doing is extremely rude.\\nMaintain your gaze. Don't waver! You might feel tense after doing this for a while, but be persistent. You should not break eye contact at any point. Do this long enough to let it sink in that you are not okay with being stared at.\\n3-2. Inform others.\\nSay \\\"Stop staring at me!\\\" Yell this as loudly as possible. This action shows that you are trying to get help. You are also making sure the person who is staring at you and the witnesses understand that you want them to stop. \\nAs the situation becomes more serious, you might want to speak with an authority figure. For example, if you are on the train, you should speak to the conductor.\\n3-3. Speak to them directly.\\nTalk to the person who is staring at you. For example, you can simply greet them. Their surprise at being noticed might make them turn away immediately. Perhaps if a child is staring at you, you can try smiling at them. If that doesn't work, you can talk to their parents. In any case, you can ask a person who stares at you questions like:\\nIs there any reason you're staring at me?\\nIs there something wrong with my face?\\nTips\\nAvoid public transportation.The bus and metro are both places where inadvertent eye contact is quite probable. So, to escape this, try to use a different form of transport.\\nDo whatever makes you feel the least uncomfortable.\\nAsk for help if you need it. You don't have to confront this person alone.\\n\", \"简要回答\": \"Most people want to go about their day without attracting too much attention. Being stared at can break your concentration and make you feel afraid. This may not be the intent of the stare; nonetheless, this can be the effect. Thankfully, careful presentation, calculated apathy, and direct confrontation are methods you can use to avoid curious stares.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Presenting Yourself Carefully\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid colorful clothing.\", \"描述\": \"Don't put on clothing that is bright and flashy. This will encourage people to look at you. The same goes for colorful hats or accessories. The more you seem like you want to be noticed, the more people will try to notice you. This does not mean that you must look boring. Simple clothing can be stylish!\\nThis goes for makeup as well. Bold, brash colors can be replaced with duller tones.\"}, {\"编号\": 2, \"标题\": \"Dress properly.\", \"描述\": \"Try not to wear anything that seems to flout the chosen mores of your society. For example, don't show too much skin if you live in a strict, religious place. You need to figure out what is correct for the situation that you are in. For example, if you go to a nude beach, you will be stared at if you wear clothing.\"}, {\"编号\": 3, \"标题\": \"Behave normally.\", \"描述\": \"Don't draw attention to yourself. Certain conduct is going to always make people curious. For example, if you sing loudly in public, people will look at you. Therefore, don't act in a way that makes you stand out.\\nAgain, what is normal will be defined by the situation you find yourself in. So, if you are standing still in the middle of a loud concert, you can expect that people may look at you in an odd way.\"}]}, {\"编号\": 2, \"标题\": \"Disregarding Attention\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on an activity.\", \"描述\": \"If you have a book, then read it. This is one way you can deflect attention from yourself. Put in your headphones, if you have them, and listen to your music. If you're at the gym, you should focus on the exercise that you are doing. At some point, the person who is staring will get bored of looking at you.\\nBy doing this, you will also be able to distract yourself and feel less tense about your predicament.\\nYou can pretend that you are reading, listening to music, or examining your fingernails. You just need to give the impression that you are busy.\"}, {\"编号\": 2, \"标题\": \"Completely ignore unwanted attention.\", \"描述\": \"If you're chatting with a friend, and someone is staring at you, just continue your conversation. You don't want to let a creepy stranger's actions affect your behavior. By dismissing them completely, you are showing them that they cannot bother you.\"}, {\"编号\": 3, \"标题\": \"Look bored.\", \"描述\": \"Yawn. Gaze into the distance. Try to show that you are completely unfazed by this continued observation. You can even try closing your eyes and pretending that you are asleep. If this is too frightening for you, you can try blinking in a manner that suggests that you are about to go to sleep.\"}]}, {\"编号\": 3, \"标题\": \"Confronting Stares Directly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stare back.\", \"描述\": \"Look them in the eyes. Focus your attention on the person's face. Concentrate on making intense eye contact. This will likely make the person who is staring at you feel very uncomfortable. Remember, they don't think that you know that they are staring. Once you are looking them in the eye, they'll begin to recognize that what they are doing is extremely rude.\\nMaintain your gaze. Don't waver! You might feel tense after doing this for a while, but be persistent. You should not break eye contact at any point. Do this long enough to let it sink in that you are not okay with being stared at.\"}, {\"编号\": 2, \"标题\": \"Inform others.\", \"描述\": \"Say \\\"Stop staring at me!\\\" Yell this as loudly as possible. This action shows that you are trying to get help. You are also making sure the person who is staring at you and the witnesses understand that you want them to stop. \\nAs the situation becomes more serious, you might want to speak with an authority figure. For example, if you are on the train, you should speak to the conductor.\"}, {\"编号\": 3, \"标题\": \"Speak to them directly.\", \"描述\": \"Talk to the person who is staring at you. For example, you can simply greet them. Their surprise at being noticed might make them turn away immediately. Perhaps if a child is staring at you, you can try smiling at them. If that doesn't work, you can talk to their parents. In any case, you can ask a person who stares at you questions like:\\nIs there any reason you're staring at me?\\nIs there something wrong with my face?\"}], \"小提示\": [\"Avoid public transportation.The bus and metro are both places where inadvertent eye contact is quite probable. So, to escape this, try to use a different form of transport.\\n\", \"Do whatever makes you feel the least uncomfortable.\\n\", \"Ask for help if you need it. You don't have to confront this person alone.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,984 | How to Avoid Damaging RAM During Installation | 1. Steps
1-1. Make sure you install the RAM in a clean environment.
Whether you're installing RAM into a laptop or a desktop computer, chances are you're going to have to open the casing to reach the RAM slots inside. If there are stray liquids or dust or other pieces of debris in your environment, they may get inside and cause damage. Ensure that your RAM modules remain clean by working in an environment that is as clean as possible.
1-2. Handle the RAM module properly.
Always hold RAM modules by their edges. Never touch the golden electrical components on a stick of RAM because those are where the electrical connections are made. If you touch the gold parts, some of your finger oil will smudge onto them, which can destroy the module.
1-3. Be careful when inserting the RAM modules into their slots.
Always make sure that your RAM is compatible with your motherboard before attempting to insert the module. If the RAM and the motherboard are incompatible, the RAM will not fit and something will end up breaking if you force it. If you're sure that your RAM is compatible, then make sure you line up the tabs and notches correctly before applying force.
Use firm but not excessive pressure. You will need to press on the RAM, but not so much that the stick bends or warps. Bending can cause the stick to crack or break, rendering it useless.
1-4. Minimize the risk of electrostatic discharge.
Whenever 2 things touch, there is always an exchange of electrons at the atomic level. Most of the time, this exchange is so negligible that you don't notice it, but even tiny bolts of static electricity can fry your RAM modules. In fact, any electrical component in your computer has a chance to be damaged by static electricity.
Before handling any electrical components, including RAM, always ground yourself to nullify any static charges that may have built up on you.
Avoid installing RAM or any other computer component on carpet. Carpets generate tons of static electricity very quickly and you could fry your RAM module without even knowing. If possible, work on a flat, wooden table on hardwood flooring.
Keep your body's electrical potential at the same level as your computer's while your work. You can do this by always being in contact with the computer's casing if the casing is metal.
Avoid working with RAM and internal computer components when the humidity in the room is low because static charges build up more quickly in low humidity environments. When working with the electrical components of a computer, the ideal humidity falls somewhere between 35 and 50 percent.
Tips
RAM is often upgraded for the purpose of speeding up a computer's operating system or to replace older RAM sticks that have died. Unless you need to fulfill 1 of these 2 purposes, RAM upgrades are unnecessary.
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Make sure you install the RAM in a clean environment.\\nWhether you're installing RAM into a laptop or a desktop computer, chances are you're going to have to open the casing to reach the RAM slots inside. If there are stray liquids or dust or other pieces of debris in your environment, they may get inside and cause damage. Ensure that your RAM modules remain clean by working in an environment that is as clean as possible.\\n1-2. Handle the RAM module properly.\\nAlways hold RAM modules by their edges. Never touch the golden electrical components on a stick of RAM because those are where the electrical connections are made. If you touch the gold parts, some of your finger oil will smudge onto them, which can destroy the module.\\n1-3. Be careful when inserting the RAM modules into their slots.\\nAlways make sure that your RAM is compatible with your motherboard before attempting to insert the module. If the RAM and the motherboard are incompatible, the RAM will not fit and something will end up breaking if you force it. If you're sure that your RAM is compatible, then make sure you line up the tabs and notches correctly before applying force.\\nUse firm but not excessive pressure. You will need to press on the RAM, but not so much that the stick bends or warps. Bending can cause the stick to crack or break, rendering it useless.\\n1-4. Minimize the risk of electrostatic discharge.\\nWhenever 2 things touch, there is always an exchange of electrons at the atomic level. Most of the time, this exchange is so negligible that you don't notice it, but even tiny bolts of static electricity can fry your RAM modules. In fact, any electrical component in your computer has a chance to be damaged by static electricity.\\nBefore handling any electrical components, including RAM, always ground yourself to nullify any static charges that may have built up on you.\\nAvoid installing RAM or any other computer component on carpet. Carpets generate tons of static electricity very quickly and you could fry your RAM module without even knowing. If possible, work on a flat, wooden table on hardwood flooring.\\nKeep your body's electrical potential at the same level as your computer's while your work. You can do this by always being in contact with the computer's casing if the casing is metal.\\nAvoid working with RAM and internal computer components when the humidity in the room is low because static charges build up more quickly in low humidity environments. When working with the electrical components of a computer, the ideal humidity falls somewhere between 35 and 50 percent.\\nTips\\nRAM is often upgraded for the purpose of speeding up a computer's operating system or to replace older RAM sticks that have died. Unless you need to fulfill 1 of these 2 purposes, RAM upgrades are unnecessary.\\n\", \"简要回答\": \"Installing RAM is a fast, easy way to boost the speed and efficiency of your computer. You do have to take some steps to avoid damaging the RAM while you install it, but we'll show you what to watch out for in our how-to guide.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make sure you install the RAM in a clean environment.\", \"描述\": \"Whether you're installing RAM into a laptop or a desktop computer, chances are you're going to have to open the casing to reach the RAM slots inside. If there are stray liquids or dust or other pieces of debris in your environment, they may get inside and cause damage. Ensure that your RAM modules remain clean by working in an environment that is as clean as possible.\"}, {\"编号\": 2, \"标题\": \"Handle the RAM module properly.\", \"描述\": \"Always hold RAM modules by their edges. Never touch the golden electrical components on a stick of RAM because those are where the electrical connections are made. If you touch the gold parts, some of your finger oil will smudge onto them, which can destroy the module.\"}, {\"编号\": 3, \"标题\": \"Be careful when inserting the RAM modules into their slots.\", \"描述\": \"Always make sure that your RAM is compatible with your motherboard before attempting to insert the module. If the RAM and the motherboard are incompatible, the RAM will not fit and something will end up breaking if you force it. If you're sure that your RAM is compatible, then make sure you line up the tabs and notches correctly before applying force.\\nUse firm but not excessive pressure. You will need to press on the RAM, but not so much that the stick bends or warps. Bending can cause the stick to crack or break, rendering it useless.\"}, {\"编号\": 4, \"标题\": \"Minimize the risk of electrostatic discharge.\", \"描述\": \"Whenever 2 things touch, there is always an exchange of electrons at the atomic level. Most of the time, this exchange is so negligible that you don't notice it, but even tiny bolts of static electricity can fry your RAM modules. In fact, any electrical component in your computer has a chance to be damaged by static electricity.\\nBefore handling any electrical components, including RAM, always ground yourself to nullify any static charges that may have built up on you.\\nAvoid installing RAM or any other computer component on carpet. Carpets generate tons of static electricity very quickly and you could fry your RAM module without even knowing. If possible, work on a flat, wooden table on hardwood flooring.\\nKeep your body's electrical potential at the same level as your computer's while your work. You can do this by always being in contact with the computer's casing if the casing is metal.\\nAvoid working with RAM and internal computer components when the humidity in the room is low because static charges build up more quickly in low humidity environments. When working with the electrical components of a computer, the ideal humidity falls somewhere between 35 and 50 percent.\"}], \"小提示\": [\"RAM is often upgraded for the purpose of speeding up a computer's operating system or to replace older RAM sticks that have died. Unless you need to fulfill 1 of these 2 purposes, RAM upgrades are unnecessary.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,985 | 7 Damage-Free Ways to Clean Tiles with a DIY Vinegar Solution | 1. Use vinegar to clean porcelain and ceramic tiles.
Porcelain and ceramic are durable enough to handle some acidity.
Vinegar contains acetic acid, which is an effective all-natural cleaner that can be used on all kinds of different surfaces around the home. Vinegar that contains 5% acetic acid, like white vinegar, can kill germs and remove soap scum and mineral deposits on surfaces. However, since vinegar is acidic, it’s not safe to use on all surfaces. The only types of tile you’ll want to clean with vinegar are porcelain and ceramic.
2. Skip the vinegar for cement and natural stone tiles.
Acidic cleaners like vinegar can damage cement and natural stone.
Cement and natural stone tiles are beautiful, but they’re also more delicate. Vinegar and other acidic cleaners can stain them, etch the surface, and end up ruining their appearance, so steer clear of vinegar when you’re cleaning them. This goes for all tiles made from cement or natural stone, including quartz, travertine, granite, marble, limestone, and slate tiles.
Use a pH-neutral cleanser, like dish soap, to clean cement and natural stone tiles without damaging them.
3. Dilute the vinegar with water first.
Most experts recommend diluting vinegar before cleaning with it.
Vinegar diluted with water will be less harsh on surfaces. Mix vinegar with an equal amount of water whenever you’re using it to clean surfaces around your home, including tile. Dilute the vinegar in a spray bottle for cleaning small areas of tile, like the tile in your shower, or in a bucket if you’re cleaning tile floors.
4. Don’t mix vinegar with bleach.
Vinegar mixed with bleach can produce dangerous chlorine gas.
Chlorine gas exposure can cause irritation, breathing problems, and in extreme cases, death. Plus, bleach can actually damage and discolor the grout between tiles over time. If you’re cleaning with vinegar, leave the bleach under the sink.
5. Avoid abrasive cleaning tools.
Abrasive cleaning tools can scratch the surface of your tiles.
The last thing you want after cleaning your tiles is to end up with noticeable scratch marks in the finish. The best way to avoid that is to use a soft, gentle cleaning tool, like a non-scratch scrub pad. You can also use a clean cloth or chamois mop (a mop works great when you’re cleaning tile floors).
Avoid stiff-bristled brushes, scouring pads, and any other tools with tough, abrasive surfaces. Your tiles will thank you for it!
6. Sweep tile floors before cleaning them with vinegar.
It’s important to sweep away any loose dirt and debris.
Dirt and debris can actually scratch tile floors, so you don’t want to be scrubbing any particles into the tiles as you’re cleaning them with vinegar. The best way to avoid that is to give your tile floors a good sweeping before you clean them. Once your floors are cleared off, you’re ready to go in with the vinegar.
A vacuum will work too, but make sure it has a soft-bristle attachment so it doesn’t scratch the floors.
7. Apply the vinegar to your tiles, then wipe or mop it away.
Use a gentle cleaning tool to work the vinegar into the tile.
If you’re cleaning a small tile surface, like the tiles in your shower, spray your diluted vinegar mixture on the tiles and let it sit for 5-10 minutes. Then, wipe the vinegar away from top to bottom in an S-pattern. If you’re cleaning tile floors, use a clean cloth or chamois mop to work the vinegar mixture into the tiles. Then, immediately use a dry, lint-free cloth to wipe up all of the vinegar.
Clean your tiles once every 1-2 weeks to keep them looking their best.
Tips
The best types of vinegar for cleaning are white vinegar and cleaning vinegar. Both will work, although cleaning vinegar has 6% acetic acid instead of 5% like white vinegar, so it’s stronger and more effective. Never clean with industrial vinegar—it’s too strong to be used for indoor cleaning.[18]
X
Research source
Warnings
Never mix vinegar with bleach. Mixing the two creates chlorine gas, a toxic gas that can cause irritation, breathing problems, and even death.[19]
X
Research source
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Use vinegar to clean porcelain and ceramic tiles.\\nPorcelain and ceramic are durable enough to handle some acidity.\\nVinegar contains acetic acid, which is an effective all-natural cleaner that can be used on all kinds of different surfaces around the home. Vinegar that contains 5% acetic acid, like white vinegar, can kill germs and remove soap scum and mineral deposits on surfaces. However, since vinegar is acidic, it’s not safe to use on all surfaces. The only types of tile you’ll want to clean with vinegar are porcelain and ceramic.\\n2. Skip the vinegar for cement and natural stone tiles.\\nAcidic cleaners like vinegar can damage cement and natural stone.\\nCement and natural stone tiles are beautiful, but they’re also more delicate. Vinegar and other acidic cleaners can stain them, etch the surface, and end up ruining their appearance, so steer clear of vinegar when you’re cleaning them. This goes for all tiles made from cement or natural stone, including quartz, travertine, granite, marble, limestone, and slate tiles.\\nUse a pH-neutral cleanser, like dish soap, to clean cement and natural stone tiles without damaging them.\\n3. Dilute the vinegar with water first.\\nMost experts recommend diluting vinegar before cleaning with it.\\nVinegar diluted with water will be less harsh on surfaces. Mix vinegar with an equal amount of water whenever you’re using it to clean surfaces around your home, including tile. Dilute the vinegar in a spray bottle for cleaning small areas of tile, like the tile in your shower, or in a bucket if you’re cleaning tile floors.\\n4. Don’t mix vinegar with bleach.\\nVinegar mixed with bleach can produce dangerous chlorine gas.\\nChlorine gas exposure can cause irritation, breathing problems, and in extreme cases, death. Plus, bleach can actually damage and discolor the grout between tiles over time. If you’re cleaning with vinegar, leave the bleach under the sink.\\n5. Avoid abrasive cleaning tools.\\nAbrasive cleaning tools can scratch the surface of your tiles.\\nThe last thing you want after cleaning your tiles is to end up with noticeable scratch marks in the finish. The best way to avoid that is to use a soft, gentle cleaning tool, like a non-scratch scrub pad. You can also use a clean cloth or chamois mop (a mop works great when you’re cleaning tile floors).\\nAvoid stiff-bristled brushes, scouring pads, and any other tools with tough, abrasive surfaces. Your tiles will thank you for it!\\n6. Sweep tile floors before cleaning them with vinegar.\\nIt’s important to sweep away any loose dirt and debris.\\nDirt and debris can actually scratch tile floors, so you don’t want to be scrubbing any particles into the tiles as you’re cleaning them with vinegar. The best way to avoid that is to give your tile floors a good sweeping before you clean them. Once your floors are cleared off, you’re ready to go in with the vinegar.\\nA vacuum will work too, but make sure it has a soft-bristle attachment so it doesn’t scratch the floors.\\n7. Apply the vinegar to your tiles, then wipe or mop it away.\\nUse a gentle cleaning tool to work the vinegar into the tile.\\nIf you’re cleaning a small tile surface, like the tiles in your shower, spray your diluted vinegar mixture on the tiles and let it sit for 5-10 minutes. Then, wipe the vinegar away from top to bottom in an S-pattern. If you’re cleaning tile floors, use a clean cloth or chamois mop to work the vinegar mixture into the tiles. Then, immediately use a dry, lint-free cloth to wipe up all of the vinegar.\\nClean your tiles once every 1-2 weeks to keep them looking their best.\\nTips\\nThe best types of vinegar for cleaning are white vinegar and cleaning vinegar. Both will work, although cleaning vinegar has 6% acetic acid instead of 5% like white vinegar, so it’s stronger and more effective. Never clean with industrial vinegar—it’s too strong to be used for indoor cleaning.[18]\\nX\\nResearch source\\nWarnings\\nNever mix vinegar with bleach. Mixing the two creates chlorine gas, a toxic gas that can cause irritation, breathing problems, and even death.[19]\\nX\\nResearch source\\n\", \"简要回答\": \"If you’re looking for an all-natural, environmentally-friendly tile cleaner, you probably already have one in your pantry: vinegar. Vinegar kills germs, dissolves soap scum and mineral deposits, and leaves tiles sparkling clean. But before you go soaking your tiles with it, there are a few precautions you’ll want to take to make sure they don't get damaged. Don’t worry—we’ve put together some tips to help you use vinegar on your tiles safely so you can get brilliantly clean tiles without the use of any chemicals.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Use vinegar to clean porcelain and ceramic tiles.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Porcelain and ceramic are durable enough to handle some acidity.\", \"描述\": \"Vinegar contains acetic acid, which is an effective all-natural cleaner that can be used on all kinds of different surfaces around the home. Vinegar that contains 5% acetic acid, like white vinegar, can kill germs and remove soap scum and mineral deposits on surfaces. However, since vinegar is acidic, it’s not safe to use on all surfaces. The only types of tile you’ll want to clean with vinegar are porcelain and ceramic.\"}]}, {\"编号\": 2, \"标题\": \"Skip the vinegar for cement and natural stone tiles.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Acidic cleaners like vinegar can damage cement and natural stone.\", \"描述\": \"Cement and natural stone tiles are beautiful, but they’re also more delicate. Vinegar and other acidic cleaners can stain them, etch the surface, and end up ruining their appearance, so steer clear of vinegar when you’re cleaning them. This goes for all tiles made from cement or natural stone, including quartz, travertine, granite, marble, limestone, and slate tiles.\\nUse a pH-neutral cleanser, like dish soap, to clean cement and natural stone tiles without damaging them.\"}]}, {\"编号\": 3, \"标题\": \"Dilute the vinegar with water first.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Most experts recommend diluting vinegar before cleaning with it.\", \"描述\": \"Vinegar diluted with water will be less harsh on surfaces. Mix vinegar with an equal amount of water whenever you’re using it to clean surfaces around your home, including tile. Dilute the vinegar in a spray bottle for cleaning small areas of tile, like the tile in your shower, or in a bucket if you’re cleaning tile floors.\"}]}, {\"编号\": 4, \"标题\": \"Don’t mix vinegar with bleach.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Vinegar mixed with bleach can produce dangerous chlorine gas.\", \"描述\": \"Chlorine gas exposure can cause irritation, breathing problems, and in extreme cases, death. Plus, bleach can actually damage and discolor the grout between tiles over time. If you’re cleaning with vinegar, leave the bleach under the sink.\"}]}, {\"编号\": 5, \"标题\": \"Avoid abrasive cleaning tools.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Abrasive cleaning tools can scratch the surface of your tiles.\", \"描述\": \"The last thing you want after cleaning your tiles is to end up with noticeable scratch marks in the finish. The best way to avoid that is to use a soft, gentle cleaning tool, like a non-scratch scrub pad. You can also use a clean cloth or chamois mop (a mop works great when you’re cleaning tile floors).\\nAvoid stiff-bristled brushes, scouring pads, and any other tools with tough, abrasive surfaces. Your tiles will thank you for it!\"}]}, {\"编号\": 6, \"标题\": \"Sweep tile floors before cleaning them with vinegar.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It’s important to sweep away any loose dirt and debris.\", \"描述\": \"Dirt and debris can actually scratch tile floors, so you don’t want to be scrubbing any particles into the tiles as you’re cleaning them with vinegar. The best way to avoid that is to give your tile floors a good sweeping before you clean them. Once your floors are cleared off, you’re ready to go in with the vinegar.\\nA vacuum will work too, but make sure it has a soft-bristle attachment so it doesn’t scratch the floors.\"}]}, {\"编号\": 7, \"标题\": \"Apply the vinegar to your tiles, then wipe or mop it away.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a gentle cleaning tool to work the vinegar into the tile.\", \"描述\": \"If you’re cleaning a small tile surface, like the tiles in your shower, spray your diluted vinegar mixture on the tiles and let it sit for 5-10 minutes. Then, wipe the vinegar away from top to bottom in an S-pattern. If you’re cleaning tile floors, use a clean cloth or chamois mop to work the vinegar mixture into the tiles. Then, immediately use a dry, lint-free cloth to wipe up all of the vinegar.\\nClean your tiles once every 1-2 weeks to keep them looking their best.\"}], \"小提示\": [\"The best types of vinegar for cleaning are white vinegar and cleaning vinegar. Both will work, although cleaning vinegar has 6% acetic acid instead of 5% like white vinegar, so it’s stronger and more effective. Never clean with industrial vinegar—it’s too strong to be used for indoor cleaning.[18]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Never mix vinegar with bleach. Mixing the two creates chlorine gas, a toxic gas that can cause irritation, breathing problems, and even death.[19]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,986 | How to Avoid Danger During Civil Unrest | 1. Avoiding Danger Altogether
1-1. Stay home.
Most experts agree that the safest place to be during a civil unrest incident is in your home. Staying home keeps you out of the chaos and also allows you to defend your location, if you need to. Don't go back out to find out what's going on, and don't delay getting home if you're out.
You can and should prepare for emergencies, such as civil unrest, bad weather, or any other mass incident. Staying home will allow you to effectively utilize your resources while keeping you safer from danger.
1-2. Create a safe room.
A safe room is a specially-designed room in your home that meets Federal Emergency Management Agency (FEMA) standards and is virtually impenetrable to external problems, such as weather incidents, fire, or looters.
FEMA's guidelines primarily ensure that your safe room is weatherproof. You can, however, fortify your room for additional standards, such as fireproofing or bulletproofing.
1-3. Fortify your house.
Many experts agree that you should also fortify your home, whether you choose to install a safe room or not. Fortifying your home means that you strengthen its barriers, just in case the unrest incident spills over to your location.
Invest in a security system that includes outside cameras. This will offer you an additional line of defense.
A popular, basic fortification is replacing standard windows with impact-resistant glass.
1-4. Stay informed.
One benefit of our digital age is that we can stay connected pretty easily and have 24-hour access to the news. Make it a point to read up on or listen to what is happening globally, nationally, and locally. Staying informed about current events and any situations that may potentially devolve into civil unrest gives you more time to ensure that you and your family's safety.
Many news organizations have applications for smart phones that will send you alerts if big news is breaking in your area.
Make sure that you don't just rely on the internet for your information. If a civil unrest situation persists, you may lose internet and cell access.
Consider purchasing a battery-operated or hand-crank operated radio to stay informed if you lose electricity.
A police scanner will allow you hear police radio traffic, which will alert you to any situations long before they are broadcast by the media.
2. Developing a Plan
2-1. Stockpile resources.
Whether the civil disturbance is brief, lasts for days, or even weeks, you'll need access to basic necessities. This especially important because you won't be able to go out and replenish your supplies. Plan ahead, think about what your family needs (not wants), and stockpile appropriately.
Make sure that you have enough water for every member of your family. The average adult drinks one half gallon per day, and children, sick people, and pregnant women drink more than that. It's safest to store pre-packaged water, and don't forget to account for your pets too.
Store enough food for your family to survive several days, and remember to consider dietary restrictions, such as celiac disease or allergies. Opt for foods with the most nutrition and longest shelf life, such as canned vegetables, stew, and powdered milk. Some foods may even be stored indefinitely.
Keep a 30-day supply of medications on hand, if you can, and keep them together so that you can easily stick them in your emergency kit if you need to. It's also a good idea to make a list of all medications your family takes and the dosages.
Make sure that you have a fully-functional first-aid kit in your supplies.
Have emergency cash on hand in small bills.
2-2. Form a network.
Having a group of people that you can trust, prepare with, and share resources with is invaluable. Should the unrest remain uncontrolled, your group will rely on one another for survival, as you won't have access to supermarkets or drugstores.
2-3. Locate a place to meet.
Work with your network, family, and friends to decide where you'll all meet should civil unrest persist. Remember, cell service will likely not be good in the area, so make sure that you all know exactly where to meet, how to find one another, and when you'll go to that location.
For example, you might decide that if a state of emergency is declared, your group will meet at the predetermined location within an hour of the announcement.
Or you may decide that if roads become blocked, you'll meet up so that you can evacuate safely.
2-4. Practice your plan.
Don't wait until there is a civil unrest incident to find out if your plan to avoid danger and stay safe is effective or not. Practice your plan with your family and your network so that you can work out any kinks and modify your plan as needed. There are emergency plans available on the internet for download that can serve as a good template from which you can develop your own plan.
3. Defending Your Location
3-1. Secure your home.
If rioting is imminent, secure your home and business. Rioting often brings looting, and looters can pillage and destroy your property. Make sure your doors are locked, and board up all your windows. Remove small valuables to a safer place if possible, since determined rioters will get in just about anywhere.
3-2. Check your locks and windows.
First-floor windows are more vulnerable than others, and doors without deadbolts are less secure. It's possible that civil unrest incidents can spill over to other areas, such as your house, and you need to ensure that you have adequate locks on all of your doors and windows.
3-3. Know the law.
It is important to know local laws governing self defense, no matter how you plan to defend yourself and your home. You don't want to find yourself in trouble after the unrest has been controlled because you violated the law. This is equally important if you are in another city, state, or country.
You'll want to learn federal, state, county, and city laws that apply to your address.
4. Travelling abroad
4-1. Register your trip.
Let your Embassy or Consulate know your trip details so that they can keep you informed if any civil unrest situations occur. Often, they can help you evacuate, should it be necessary, and assist you with resources. Also, they can help you get in contact with your family back home so that you can let them know you're okay.
Every Embassy or Consulate has a website or phone number that you can easily locate on the internet.
When you contact the Embassy or Consulate, ask if there is any additional information or precautions that you should be made aware of.
4-2. Have a plan.
You likely won't know the area very well if you're travelling abroad. Take some time to learn the layout of the streets, official evacuation routes, the Embassy location, ATM locations, hospital locations, and any other relevant potential sources of assistance.
You can typically get maps of travel destinations from your travel agent, from a bookstore, and online so that you can learn the area before you even begin your trip.
Many hotels and local governments offer free maps of the area for travelers. This is a great resource that shows you the layout of the city and, because they're geared toward travelers, also show landmarks, which can be helpful to know in times of civil unrest.
4-3. Know security protocols.
Often, local governments will have security protocols for civil unrest incidents that apply to locals as well as travelers. Learn these security protocols so that you don't put yourself in extra danger and are able to take advantage of any protections the government might offer.
4-4. Get travel insurance.
You might think that travel insurance is just for missed flights or medical emergencies that happen while you're on your trip. And while most travel insurance has a specific exclusion for civil unrest, there are policies that you can purchase that will cover this event. If you think that you're going to an area where unrest is more likely, it is worth the extra work to insure your trip.
5. Evacuating and Surviving After an Unrest
5-1. Avoid public transportation.
Because streets may be gridlocked, crowded, and potentially violent, avoid public transportation, especially bus and train stations. These places may become hopelessly – and dangerously – crowded if there is even a threat of impending civil unrest. Airports can also become swamped, potentially dangerous places, so it's best to call the airport or your Embassy in advance to check on the situation there.
5-2. Don't fuel the fire.
Survival experts agree that if you do need to leave your home, do so quietly. Don't attract attention to yourself, keep your head down, be quiet, and don't get involved in the unrest. You don't want to put yourself in unnecessary danger or delay your evacuation.
5-3. Know the official evacuation routes.
If you live in a weather-incident prone area, your local government may have pre-established evacuation routes. These may be a good option for you, but more than likely they will be at a standstill with everyone trying to leave en masse. It's a good idea to ask if the state or county has any secondary evacuation routes mapped out and to keep those in mind as well.
5-4. Seek assistance.
Whether the civil unrest incident was brief or lasted for weeks, your life will be disrupted to some degree. After the situation is controlled, relief organizations may come into the area to offer food, water, and medical treatment. While it's still safest to stay home, seek assistance from hospitals and relief organizations if you need it, only when it's safe to do so.
Tips
If you know civil unrest is occurring, the best thing you can do is stay far away from it. Do not venture into a riot to gawk or to find out what it's about.
Don't advertise your political opinion in public, especially if your objective is to stay neutral.
Warnings
During episodes of civil unrest, many people fail to heed warnings to evacuate so that they can protect their homes or businesses. Consider this decision carefully, as it may put you in grave danger. It's important to remember that if looters strike you will likely be outnumbered, and your attackers may be armed. If you can evacuate, it's usually better to do so – your property is not worth your life.
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Avoiding Danger Altogether\\n1-1. Stay home.\\nMost experts agree that the safest place to be during a civil unrest incident is in your home. Staying home keeps you out of the chaos and also allows you to defend your location, if you need to. Don't go back out to find out what's going on, and don't delay getting home if you're out.\\nYou can and should prepare for emergencies, such as civil unrest, bad weather, or any other mass incident. Staying home will allow you to effectively utilize your resources while keeping you safer from danger.\\n1-2. Create a safe room.\\nA safe room is a specially-designed room in your home that meets Federal Emergency Management Agency (FEMA) standards and is virtually impenetrable to external problems, such as weather incidents, fire, or looters.\\nFEMA's guidelines primarily ensure that your safe room is weatherproof. You can, however, fortify your room for additional standards, such as fireproofing or bulletproofing.\\n1-3. Fortify your house.\\nMany experts agree that you should also fortify your home, whether you choose to install a safe room or not. Fortifying your home means that you strengthen its barriers, just in case the unrest incident spills over to your location.\\nInvest in a security system that includes outside cameras. This will offer you an additional line of defense.\\nA popular, basic fortification is replacing standard windows with impact-resistant glass.\\n1-4. Stay informed.\\nOne benefit of our digital age is that we can stay connected pretty easily and have 24-hour access to the news. Make it a point to read up on or listen to what is happening globally, nationally, and locally. Staying informed about current events and any situations that may potentially devolve into civil unrest gives you more time to ensure that you and your family's safety.\\nMany news organizations have applications for smart phones that will send you alerts if big news is breaking in your area.\\nMake sure that you don't just rely on the internet for your information. If a civil unrest situation persists, you may lose internet and cell access.\\nConsider purchasing a battery-operated or hand-crank operated radio to stay informed if you lose electricity.\\nA police scanner will allow you hear police radio traffic, which will alert you to any situations long before they are broadcast by the media.\\n2. Developing a Plan\\n2-1. Stockpile resources.\\nWhether the civil disturbance is brief, lasts for days, or even weeks, you'll need access to basic necessities. This especially important because you won't be able to go out and replenish your supplies. Plan ahead, think about what your family needs (not wants), and stockpile appropriately.\\nMake sure that you have enough water for every member of your family. The average adult drinks one half gallon per day, and children, sick people, and pregnant women drink more than that. It's safest to store pre-packaged water, and don't forget to account for your pets too.\\nStore enough food for your family to survive several days, and remember to consider dietary restrictions, such as celiac disease or allergies. Opt for foods with the most nutrition and longest shelf life, such as canned vegetables, stew, and powdered milk. Some foods may even be stored indefinitely.\\nKeep a 30-day supply of medications on hand, if you can, and keep them together so that you can easily stick them in your emergency kit if you need to. It's also a good idea to make a list of all medications your family takes and the dosages.\\nMake sure that you have a fully-functional first-aid kit in your supplies.\\nHave emergency cash on hand in small bills.\\n2-2. Form a network.\\nHaving a group of people that you can trust, prepare with, and share resources with is invaluable. Should the unrest remain uncontrolled, your group will rely on one another for survival, as you won't have access to supermarkets or drugstores.\\n2-3. Locate a place to meet.\\nWork with your network, family, and friends to decide where you'll all meet should civil unrest persist. Remember, cell service will likely not be good in the area, so make sure that you all know exactly where to meet, how to find one another, and when you'll go to that location.\\nFor example, you might decide that if a state of emergency is declared, your group will meet at the predetermined location within an hour of the announcement.\\nOr you may decide that if roads become blocked, you'll meet up so that you can evacuate safely.\\n2-4. Practice your plan.\\nDon't wait until there is a civil unrest incident to find out if your plan to avoid danger and stay safe is effective or not. Practice your plan with your family and your network so that you can work out any kinks and modify your plan as needed. There are emergency plans available on the internet for download that can serve as a good template from which you can develop your own plan.\\n3. Defending Your Location\\n3-1. Secure your home.\\nIf rioting is imminent, secure your home and business. Rioting often brings looting, and looters can pillage and destroy your property. Make sure your doors are locked, and board up all your windows. Remove small valuables to a safer place if possible, since determined rioters will get in just about anywhere.\\n3-2. Check your locks and windows.\\nFirst-floor windows are more vulnerable than others, and doors without deadbolts are less secure. It's possible that civil unrest incidents can spill over to other areas, such as your house, and you need to ensure that you have adequate locks on all of your doors and windows.\\n3-3. Know the law.\\nIt is important to know local laws governing self defense, no matter how you plan to defend yourself and your home. You don't want to find yourself in trouble after the unrest has been controlled because you violated the law. This is equally important if you are in another city, state, or country.\\nYou'll want to learn federal, state, county, and city laws that apply to your address.\\n4. Travelling abroad\\n4-1. Register your trip.\\nLet your Embassy or Consulate know your trip details so that they can keep you informed if any civil unrest situations occur. Often, they can help you evacuate, should it be necessary, and assist you with resources. Also, they can help you get in contact with your family back home so that you can let them know you're okay.\\nEvery Embassy or Consulate has a website or phone number that you can easily locate on the internet.\\nWhen you contact the Embassy or Consulate, ask if there is any additional information or precautions that you should be made aware of.\\n4-2. Have a plan.\\nYou likely won't know the area very well if you're travelling abroad. Take some time to learn the layout of the streets, official evacuation routes, the Embassy location, ATM locations, hospital locations, and any other relevant potential sources of assistance.\\nYou can typically get maps of travel destinations from your travel agent, from a bookstore, and online so that you can learn the area before you even begin your trip.\\nMany hotels and local governments offer free maps of the area for travelers. This is a great resource that shows you the layout of the city and, because they're geared toward travelers, also show landmarks, which can be helpful to know in times of civil unrest.\\n4-3. Know security protocols.\\nOften, local governments will have security protocols for civil unrest incidents that apply to locals as well as travelers. Learn these security protocols so that you don't put yourself in extra danger and are able to take advantage of any protections the government might offer.\\n4-4. Get travel insurance.\\nYou might think that travel insurance is just for missed flights or medical emergencies that happen while you're on your trip. And while most travel insurance has a specific exclusion for civil unrest, there are policies that you can purchase that will cover this event. If you think that you're going to an area where unrest is more likely, it is worth the extra work to insure your trip.\\n5. Evacuating and Surviving After an Unrest\\n5-1. Avoid public transportation.\\nBecause streets may be gridlocked, crowded, and potentially violent, avoid public transportation, especially bus and train stations. These places may become hopelessly – and dangerously – crowded if there is even a threat of impending civil unrest. Airports can also become swamped, potentially dangerous places, so it's best to call the airport or your Embassy in advance to check on the situation there.\\n5-2. Don't fuel the fire.\\nSurvival experts agree that if you do need to leave your home, do so quietly. Don't attract attention to yourself, keep your head down, be quiet, and don't get involved in the unrest. You don't want to put yourself in unnecessary danger or delay your evacuation.\\n5-3. Know the official evacuation routes.\\nIf you live in a weather-incident prone area, your local government may have pre-established evacuation routes. These may be a good option for you, but more than likely they will be at a standstill with everyone trying to leave en masse. It's a good idea to ask if the state or county has any secondary evacuation routes mapped out and to keep those in mind as well.\\n5-4. Seek assistance.\\nWhether the civil unrest incident was brief or lasted for weeks, your life will be disrupted to some degree. After the situation is controlled, relief organizations may come into the area to offer food, water, and medical treatment. While it's still safest to stay home, seek assistance from hospitals and relief organizations if you need it, only when it's safe to do so.\\nTips\\nIf you know civil unrest is occurring, the best thing you can do is stay far away from it. Do not venture into a riot to gawk or to find out what it's about.\\nDon't advertise your political opinion in public, especially if your objective is to stay neutral.\\nWarnings\\nDuring episodes of civil unrest, many people fail to heed warnings to evacuate so that they can protect their homes or businesses. Consider this decision carefully, as it may put you in grave danger. It's important to remember that if looters strike you will likely be outnumbered, and your attackers may be armed. If you can evacuate, it's usually better to do so – your property is not worth your life.\\n\", \"简要回答\": \"Civil unrest, or civil disorder, is a breakdown of normal society that leads to riots, violence, or other sorts of disorder, and is often ultimately suppressed by armed government officials. Civil unrest can happen anywhere, as recent riots in places as varied as Dubai, Ferguson, Paris, and San Bernardino suggest– all that is required is enough people – and can happen for a variety of reasons, such as political unrest, weather, fire, and socio-economic instability. There are techniques to avoid danger should you find yourself in the midst of a civil unrest at home or abroad, as well techniques to wait out the unrest and stay safe in the aftermath.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Danger Altogether\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay home.\", \"描述\": \"Most experts agree that the safest place to be during a civil unrest incident is in your home. Staying home keeps you out of the chaos and also allows you to defend your location, if you need to. Don't go back out to find out what's going on, and don't delay getting home if you're out.\\nYou can and should prepare for emergencies, such as civil unrest, bad weather, or any other mass incident. Staying home will allow you to effectively utilize your resources while keeping you safer from danger.\"}, {\"编号\": 2, \"标题\": \"Create a safe room.\", \"描述\": \"A safe room is a specially-designed room in your home that meets Federal Emergency Management Agency (FEMA) standards and is virtually impenetrable to external problems, such as weather incidents, fire, or looters.\\nFEMA's guidelines primarily ensure that your safe room is weatherproof. You can, however, fortify your room for additional standards, such as fireproofing or bulletproofing.\"}, {\"编号\": 3, \"标题\": \"Fortify your house.\", \"描述\": \"Many experts agree that you should also fortify your home, whether you choose to install a safe room or not. Fortifying your home means that you strengthen its barriers, just in case the unrest incident spills over to your location.\\nInvest in a security system that includes outside cameras. This will offer you an additional line of defense.\\nA popular, basic fortification is replacing standard windows with impact-resistant glass.\"}, {\"编号\": 4, \"标题\": \"Stay informed.\", \"描述\": \"One benefit of our digital age is that we can stay connected pretty easily and have 24-hour access to the news. Make it a point to read up on or listen to what is happening globally, nationally, and locally. Staying informed about current events and any situations that may potentially devolve into civil unrest gives you more time to ensure that you and your family's safety.\\nMany news organizations have applications for smart phones that will send you alerts if big news is breaking in your area.\\nMake sure that you don't just rely on the internet for your information. If a civil unrest situation persists, you may lose internet and cell access.\\nConsider purchasing a battery-operated or hand-crank operated radio to stay informed if you lose electricity.\\nA police scanner will allow you hear police radio traffic, which will alert you to any situations long before they are broadcast by the media.\"}]}, {\"编号\": 2, \"标题\": \"Developing a Plan\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stockpile resources.\", \"描述\": \"Whether the civil disturbance is brief, lasts for days, or even weeks, you'll need access to basic necessities. This especially important because you won't be able to go out and replenish your supplies. Plan ahead, think about what your family needs (not wants), and stockpile appropriately.\\nMake sure that you have enough water for every member of your family. The average adult drinks one half gallon per day, and children, sick people, and pregnant women drink more than that. It's safest to store pre-packaged water, and don't forget to account for your pets too.\\nStore enough food for your family to survive several days, and remember to consider dietary restrictions, such as celiac disease or allergies. Opt for foods with the most nutrition and longest shelf life, such as canned vegetables, stew, and powdered milk. Some foods may even be stored indefinitely.\\nKeep a 30-day supply of medications on hand, if you can, and keep them together so that you can easily stick them in your emergency kit if you need to. It's also a good idea to make a list of all medications your family takes and the dosages.\\nMake sure that you have a fully-functional first-aid kit in your supplies.\\nHave emergency cash on hand in small bills.\"}, {\"编号\": 2, \"标题\": \"Form a network.\", \"描述\": \"Having a group of people that you can trust, prepare with, and share resources with is invaluable. Should the unrest remain uncontrolled, your group will rely on one another for survival, as you won't have access to supermarkets or drugstores.\"}, {\"编号\": 3, \"标题\": \"Locate a place to meet.\", \"描述\": \"Work with your network, family, and friends to decide where you'll all meet should civil unrest persist. Remember, cell service will likely not be good in the area, so make sure that you all know exactly where to meet, how to find one another, and when you'll go to that location.\\nFor example, you might decide that if a state of emergency is declared, your group will meet at the predetermined location within an hour of the announcement.\\nOr you may decide that if roads become blocked, you'll meet up so that you can evacuate safely.\"}, {\"编号\": 4, \"标题\": \"Practice your plan.\", \"描述\": \"Don't wait until there is a civil unrest incident to find out if your plan to avoid danger and stay safe is effective or not. Practice your plan with your family and your network so that you can work out any kinks and modify your plan as needed. There are emergency plans available on the internet for download that can serve as a good template from which you can develop your own plan.\"}]}, {\"编号\": 3, \"标题\": \"Defending Your Location\", \"步骤\": [{\"编号\": 1, \"标题\": \"Secure your home.\", \"描述\": \"If rioting is imminent, secure your home and business. Rioting often brings looting, and looters can pillage and destroy your property. Make sure your doors are locked, and board up all your windows. Remove small valuables to a safer place if possible, since determined rioters will get in just about anywhere.\"}, {\"编号\": 2, \"标题\": \"Check your locks and windows.\", \"描述\": \"First-floor windows are more vulnerable than others, and doors without deadbolts are less secure. It's possible that civil unrest incidents can spill over to other areas, such as your house, and you need to ensure that you have adequate locks on all of your doors and windows.\"}, {\"编号\": 3, \"标题\": \"Know the law.\", \"描述\": \"It is important to know local laws governing self defense, no matter how you plan to defend yourself and your home. You don't want to find yourself in trouble after the unrest has been controlled because you violated the law. This is equally important if you are in another city, state, or country.\\nYou'll want to learn federal, state, county, and city laws that apply to your address.\"}]}, {\"编号\": 4, \"标题\": \"Travelling abroad\", \"步骤\": [{\"编号\": 1, \"标题\": \"Register your trip.\", \"描述\": \"Let your Embassy or Consulate know your trip details so that they can keep you informed if any civil unrest situations occur. Often, they can help you evacuate, should it be necessary, and assist you with resources. Also, they can help you get in contact with your family back home so that you can let them know you're okay.\\nEvery Embassy or Consulate has a website or phone number that you can easily locate on the internet.\\nWhen you contact the Embassy or Consulate, ask if there is any additional information or precautions that you should be made aware of.\"}, {\"编号\": 2, \"标题\": \"Have a plan.\", \"描述\": \"You likely won't know the area very well if you're travelling abroad. Take some time to learn the layout of the streets, official evacuation routes, the Embassy location, ATM locations, hospital locations, and any other relevant potential sources of assistance.\\nYou can typically get maps of travel destinations from your travel agent, from a bookstore, and online so that you can learn the area before you even begin your trip.\\nMany hotels and local governments offer free maps of the area for travelers. This is a great resource that shows you the layout of the city and, because they're geared toward travelers, also show landmarks, which can be helpful to know in times of civil unrest.\"}, {\"编号\": 3, \"标题\": \"Know security protocols.\", \"描述\": \"Often, local governments will have security protocols for civil unrest incidents that apply to locals as well as travelers. Learn these security protocols so that you don't put yourself in extra danger and are able to take advantage of any protections the government might offer.\"}, {\"编号\": 4, \"标题\": \"Get travel insurance.\", \"描述\": \"You might think that travel insurance is just for missed flights or medical emergencies that happen while you're on your trip. And while most travel insurance has a specific exclusion for civil unrest, there are policies that you can purchase that will cover this event. If you think that you're going to an area where unrest is more likely, it is worth the extra work to insure your trip.\"}]}, {\"编号\": 5, \"标题\": \"Evacuating and Surviving After an Unrest\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid public transportation.\", \"描述\": \"Because streets may be gridlocked, crowded, and potentially violent, avoid public transportation, especially bus and train stations. These places may become hopelessly – and dangerously – crowded if there is even a threat of impending civil unrest. Airports can also become swamped, potentially dangerous places, so it's best to call the airport or your Embassy in advance to check on the situation there.\"}, {\"编号\": 2, \"标题\": \"Don't fuel the fire.\", \"描述\": \"Survival experts agree that if you do need to leave your home, do so quietly. Don't attract attention to yourself, keep your head down, be quiet, and don't get involved in the unrest. You don't want to put yourself in unnecessary danger or delay your evacuation.\"}, {\"编号\": 3, \"标题\": \"Know the official evacuation routes.\", \"描述\": \"If you live in a weather-incident prone area, your local government may have pre-established evacuation routes. These may be a good option for you, but more than likely they will be at a standstill with everyone trying to leave en masse. It's a good idea to ask if the state or county has any secondary evacuation routes mapped out and to keep those in mind as well.\"}, {\"编号\": 4, \"标题\": \"Seek assistance.\", \"描述\": \"Whether the civil unrest incident was brief or lasted for weeks, your life will be disrupted to some degree. After the situation is controlled, relief organizations may come into the area to offer food, water, and medical treatment. While it's still safest to stay home, seek assistance from hospitals and relief organizations if you need it, only when it's safe to do so.\"}], \"小提示\": [\"If you know civil unrest is occurring, the best thing you can do is stay far away from it. Do not venture into a riot to gawk or to find out what it's about.\\n\", \"Don't advertise your political opinion in public, especially if your objective is to stay neutral.\\n\"], \"注意事项\": [\"During episodes of civil unrest, many people fail to heed warnings to evacuate so that they can protect their homes or businesses. Consider this decision carefully, as it may put you in grave danger. It's important to remember that if looters strike you will likely be outnumbered, and your attackers may be armed. If you can evacuate, it's usually better to do so – your property is not worth your life.\\n\"]}]}}",
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2,987 | How to Avoid Deadbeat Men | 1. Recognizing Red Flags
1-1. Stay away from men who don't own up to their personal and financial responsibilities.
Deadbeat men have no intention of delivering on promises owed to others. This can be financial or emotional. Not paying your rent, spending time with your children, or coming up with excuses as to why they can't meet an obligation are all signs of a deadbeat man.
For example, if you start dating a man who has children with two other women and is not supporting them financially, chances are the guy could be a financial and emotional deadbeat.
1-2. Avoid moochers.
One of the first red flags you should pay attention to when trying to avoid deadbeat men is a man who tries to take advantage of you financially. This could be as simple as letting you pay for dinner every time you go out or convincing you to let him move in while you pay all the rent.
If a man you just met asks you for money, this is a violation of your financial and personal boundaries. You can respond by saying, “Alan, I am not comfortable loaning you money. I like to keep my finances and romantic life separate.”
1-3. Be wary of men who live with family members.
While there are legitimate reasons for living with family, such as caring for an ill parent, a lack of an independent living situation could signal financial dependence on others. Seriously consider the ramifications of dating someone who depends on others to make his ends meet.
2. Loving and Respecting Yourself
2-1. Take an inventory of your strengths and abilities.
The first step in avoiding a deadbeat man is building a healthy sense of self-esteem. Recognizing all your unique qualities and celebrating your achievements will help you build self-esteem, maintain a positive self-image, and understand you deserve more than a deadbeat man.
Make a list of what you like about yourself. Write down professional accomplishments like finishing nursing school alongside social strengths such as being a great friend. Hang the list in a place where you will see it daily.
2-2. Reimagine yourself as someone who deserves love, respect, and admiration.
Deadbeat men seldom give their partners these important things, often redirecting their partner's energy to meet their own selfish needs. Pay as much or more attention to your own well-being and happiness as you do that of others.
Create a daily mantra to be spoken aloud or silently. Try saying to yourself each morning, “I deserve love and respect from my romantic and sexual partners.” Repeat daily!
Sit down with a notebook for 15 minutes. Write about what love, respect, and admiration mean to you and how that would look in a relationship.
2-3. Replace negative thoughts about yourself with positive affirmations.
We all have that little voice inside our heads that tells us we're a failure, we're no good, and we don't deserve better. It turns out this voice is usually wrong! Stop negative self-talk in its tracks and replace this nonsense with self-affirming thoughts.
If you hear yourself saying, “I'm such a loser. No wonder why I always end up with the wrong men,” stop yourself as soon as you recognize the negative self-talk.
Tell yourself instead, “I am deserving of love and respect despite the fact I ended up with a deadbeat man the last time around.”
2-4. Tend to your appearance.
Taking the time to wear an outfit that makes you feel fabulous, put on a shade of lipstick that offsets your eyes, or dabbing on a little cologne can do wonders for your self-esteem. If you feel fabulous, you're more likely to begin believing it!
2-5. Care about yourself the way you care about others.
Many of us put the feelings, wants, and needs of others before our own. To avoid deadbeat men you must begin treating yourself the way you would a dear friend or family member. Prioritize your feelings, wants, and needs over those of others.
For example, if you need time each day to go for a run, fulfill this need before tending to your boyfriend's dirty laundry.
If cooking healthy food is a priority for you, prioritize your grocery shopping and dinner-making over helping your husband revise his resume.
3. Setting and Maintaining Boundaries
3-1. Set personal boundaries.
Learning to love and respect yourself means being in touch with what you need on an emotional level as well as how you feel when these boundaries are violated by others. Determine your emotional needs - whether it is being listened to, cared for, or knowing you can depend on an individual – and what constitutes a violation of these boundaries.
Make a list of your emotional needs and expectations of romantic partners and how it makes you feel when these boundaries are respected or are crossed.
For example, if you need a partner who listens while you speak, someone who constantly interrupts you to talk about his own business is violating your boundaries.
3-2. Maintain your boundaries.
Once you determine what your personal boundaries are, it's important (and sometimes challenging!) to maintain them. This means making your needs, expectations, and boundaries clear to others as well as letting them know when your boundaries have been violated.
Don't do something you are uncomfortable with or that crosses your personal boundaries. For example, if a man asks you to pay his phone bill and you are uncomfortable with this, say no.
3-3. Clarify consequences.
It's important that you are clear on what the consequences are for violating your emotional, social, and financial boundaries. You should be firm and consistent with how you react to your boundaries being crossed. There should be a direct consequence for the person who violates your boundaries.
If you have a live-in deadbeat boyfriend who is slacking on rent, set a clear consequence for him not paying his share. Try saying, “Jim, I will no longer pay your portion of rent. You are crossing my financial boundaries. If you don't pay rent this month, you will no longer be living here.”
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"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Recognizing Red Flags\\n1-1. Stay away from men who don't own up to their personal and financial responsibilities.\\nDeadbeat men have no intention of delivering on promises owed to others. This can be financial or emotional. Not paying your rent, spending time with your children, or coming up with excuses as to why they can't meet an obligation are all signs of a deadbeat man.\\nFor example, if you start dating a man who has children with two other women and is not supporting them financially, chances are the guy could be a financial and emotional deadbeat.\\n1-2. Avoid moochers.\\nOne of the first red flags you should pay attention to when trying to avoid deadbeat men is a man who tries to take advantage of you financially. This could be as simple as letting you pay for dinner every time you go out or convincing you to let him move in while you pay all the rent.\\nIf a man you just met asks you for money, this is a violation of your financial and personal boundaries. You can respond by saying, “Alan, I am not comfortable loaning you money. I like to keep my finances and romantic life separate.”\\n1-3. Be wary of men who live with family members.\\nWhile there are legitimate reasons for living with family, such as caring for an ill parent, a lack of an independent living situation could signal financial dependence on others. Seriously consider the ramifications of dating someone who depends on others to make his ends meet.\\n2. Loving and Respecting Yourself\\n2-1. Take an inventory of your strengths and abilities.\\nThe first step in avoiding a deadbeat man is building a healthy sense of self-esteem. Recognizing all your unique qualities and celebrating your achievements will help you build self-esteem, maintain a positive self-image, and understand you deserve more than a deadbeat man.\\nMake a list of what you like about yourself. Write down professional accomplishments like finishing nursing school alongside social strengths such as being a great friend. Hang the list in a place where you will see it daily.\\n2-2. Reimagine yourself as someone who deserves love, respect, and admiration.\\nDeadbeat men seldom give their partners these important things, often redirecting their partner's energy to meet their own selfish needs. Pay as much or more attention to your own well-being and happiness as you do that of others.\\nCreate a daily mantra to be spoken aloud or silently. Try saying to yourself each morning, “I deserve love and respect from my romantic and sexual partners.” Repeat daily!\\nSit down with a notebook for 15 minutes. Write about what love, respect, and admiration mean to you and how that would look in a relationship.\\n2-3. Replace negative thoughts about yourself with positive affirmations.\\nWe all have that little voice inside our heads that tells us we're a failure, we're no good, and we don't deserve better. It turns out this voice is usually wrong! Stop negative self-talk in its tracks and replace this nonsense with self-affirming thoughts.\\nIf you hear yourself saying, “I'm such a loser. No wonder why I always end up with the wrong men,” stop yourself as soon as you recognize the negative self-talk.\\nTell yourself instead, “I am deserving of love and respect despite the fact I ended up with a deadbeat man the last time around.”\\n2-4. Tend to your appearance.\\nTaking the time to wear an outfit that makes you feel fabulous, put on a shade of lipstick that offsets your eyes, or dabbing on a little cologne can do wonders for your self-esteem. If you feel fabulous, you're more likely to begin believing it!\\n2-5. Care about yourself the way you care about others.\\nMany of us put the feelings, wants, and needs of others before our own. To avoid deadbeat men you must begin treating yourself the way you would a dear friend or family member. Prioritize your feelings, wants, and needs over those of others.\\nFor example, if you need time each day to go for a run, fulfill this need before tending to your boyfriend's dirty laundry.\\nIf cooking healthy food is a priority for you, prioritize your grocery shopping and dinner-making over helping your husband revise his resume.\\n3. Setting and Maintaining Boundaries\\n3-1. Set personal boundaries.\\nLearning to love and respect yourself means being in touch with what you need on an emotional level as well as how you feel when these boundaries are violated by others. Determine your emotional needs - whether it is being listened to, cared for, or knowing you can depend on an individual – and what constitutes a violation of these boundaries.\\nMake a list of your emotional needs and expectations of romantic partners and how it makes you feel when these boundaries are respected or are crossed.\\nFor example, if you need a partner who listens while you speak, someone who constantly interrupts you to talk about his own business is violating your boundaries.\\n3-2. Maintain your boundaries.\\nOnce you determine what your personal boundaries are, it's important (and sometimes challenging!) to maintain them. This means making your needs, expectations, and boundaries clear to others as well as letting them know when your boundaries have been violated.\\nDon't do something you are uncomfortable with or that crosses your personal boundaries. For example, if a man asks you to pay his phone bill and you are uncomfortable with this, say no.\\n3-3. Clarify consequences.\\nIt's important that you are clear on what the consequences are for violating your emotional, social, and financial boundaries. You should be firm and consistent with how you react to your boundaries being crossed. There should be a direct consequence for the person who violates your boundaries.\\nIf you have a live-in deadbeat boyfriend who is slacking on rent, set a clear consequence for him not paying his share. Try saying, “Jim, I will no longer pay your portion of rent. You are crossing my financial boundaries. If you don't pay rent this month, you will no longer be living here.”\\n\", \"简要回答\": \"A deadbeat man is a person who avoids or evades his financial or emotional responsibilities. Deadbeat men come from all walks of life and tend to sap the energy and resources of their romantic and sexual partners. Once you are in a relationship with a deadbeat man it can be hard to leave. Recognizing red flags, learning to love and respect yourself, and setting and maintaining boundaries will help you avoid deadbeat men before they become a permanent fixture in your life.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Recognizing Red Flags\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay away from men who don't own up to their personal and financial responsibilities.\", \"描述\": \"Deadbeat men have no intention of delivering on promises owed to others. This can be financial or emotional. Not paying your rent, spending time with your children, or coming up with excuses as to why they can't meet an obligation are all signs of a deadbeat man.\\nFor example, if you start dating a man who has children with two other women and is not supporting them financially, chances are the guy could be a financial and emotional deadbeat.\"}, {\"编号\": 2, \"标题\": \"Avoid moochers.\", \"描述\": \"One of the first red flags you should pay attention to when trying to avoid deadbeat men is a man who tries to take advantage of you financially. This could be as simple as letting you pay for dinner every time you go out or convincing you to let him move in while you pay all the rent.\\nIf a man you just met asks you for money, this is a violation of your financial and personal boundaries. You can respond by saying, “Alan, I am not comfortable loaning you money. I like to keep my finances and romantic life separate.”\"}, {\"编号\": 3, \"标题\": \"Be wary of men who live with family members.\", \"描述\": \"While there are legitimate reasons for living with family, such as caring for an ill parent, a lack of an independent living situation could signal financial dependence on others. Seriously consider the ramifications of dating someone who depends on others to make his ends meet.\"}]}, {\"编号\": 2, \"标题\": \"Loving and Respecting Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take an inventory of your strengths and abilities.\", \"描述\": \"The first step in avoiding a deadbeat man is building a healthy sense of self-esteem. Recognizing all your unique qualities and celebrating your achievements will help you build self-esteem, maintain a positive self-image, and understand you deserve more than a deadbeat man.\\nMake a list of what you like about yourself. Write down professional accomplishments like finishing nursing school alongside social strengths such as being a great friend. Hang the list in a place where you will see it daily.\"}, {\"编号\": 2, \"标题\": \"Reimagine yourself as someone who deserves love, respect, and admiration.\", \"描述\": \"Deadbeat men seldom give their partners these important things, often redirecting their partner's energy to meet their own selfish needs. Pay as much or more attention to your own well-being and happiness as you do that of others.\\nCreate a daily mantra to be spoken aloud or silently. Try saying to yourself each morning, “I deserve love and respect from my romantic and sexual partners.” Repeat daily!\\nSit down with a notebook for 15 minutes. Write about what love, respect, and admiration mean to you and how that would look in a relationship.\"}, {\"编号\": 3, \"标题\": \"Replace negative thoughts about yourself with positive affirmations.\", \"描述\": \"We all have that little voice inside our heads that tells us we're a failure, we're no good, and we don't deserve better. It turns out this voice is usually wrong! Stop negative self-talk in its tracks and replace this nonsense with self-affirming thoughts.\\nIf you hear yourself saying, “I'm such a loser. No wonder why I always end up with the wrong men,” stop yourself as soon as you recognize the negative self-talk.\\nTell yourself instead, “I am deserving of love and respect despite the fact I ended up with a deadbeat man the last time around.”\"}, {\"编号\": 4, \"标题\": \"Tend to your appearance.\", \"描述\": \"Taking the time to wear an outfit that makes you feel fabulous, put on a shade of lipstick that offsets your eyes, or dabbing on a little cologne can do wonders for your self-esteem. If you feel fabulous, you're more likely to begin believing it!\"}, {\"编号\": 5, \"标题\": \"Care about yourself the way you care about others.\", \"描述\": \"Many of us put the feelings, wants, and needs of others before our own. To avoid deadbeat men you must begin treating yourself the way you would a dear friend or family member. Prioritize your feelings, wants, and needs over those of others.\\nFor example, if you need time each day to go for a run, fulfill this need before tending to your boyfriend's dirty laundry.\\nIf cooking healthy food is a priority for you, prioritize your grocery shopping and dinner-making over helping your husband revise his resume.\"}]}, {\"编号\": 3, \"标题\": \"Setting and Maintaining Boundaries\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set personal boundaries.\", \"描述\": \"Learning to love and respect yourself means being in touch with what you need on an emotional level as well as how you feel when these boundaries are violated by others. Determine your emotional needs - whether it is being listened to, cared for, or knowing you can depend on an individual – and what constitutes a violation of these boundaries.\\nMake a list of your emotional needs and expectations of romantic partners and how it makes you feel when these boundaries are respected or are crossed.\\nFor example, if you need a partner who listens while you speak, someone who constantly interrupts you to talk about his own business is violating your boundaries.\"}, {\"编号\": 2, \"标题\": \"Maintain your boundaries.\", \"描述\": \"Once you determine what your personal boundaries are, it's important (and sometimes challenging!) to maintain them. This means making your needs, expectations, and boundaries clear to others as well as letting them know when your boundaries have been violated.\\nDon't do something you are uncomfortable with or that crosses your personal boundaries. For example, if a man asks you to pay his phone bill and you are uncomfortable with this, say no.\"}, {\"编号\": 3, \"标题\": \"Clarify consequences.\", \"描述\": \"It's important that you are clear on what the consequences are for violating your emotional, social, and financial boundaries. You should be firm and consistent with how you react to your boundaries being crossed. There should be a direct consequence for the person who violates your boundaries.\\nIf you have a live-in deadbeat boyfriend who is slacking on rent, set a clear consequence for him not paying his share. Try saying, “Jim, I will no longer pay your portion of rent. You are crossing my financial boundaries. If you don't pay rent this month, you will no longer be living here.”\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,988 | How to Avoid Dental Crown Problems | 1. Selecting the Right Materials
1-1. Check the color.
Before getting the permanent crown inserted, your dentist will carefully match the color of the crown to the color of your teeth to ensure it looks natural. He or she should consult you, giving you a chance to approve or disapprove of the selection. Using a mirror, look in your mouth at the surrounding teeth to see if they are the same hue as the crown. Don’t be afraid to reject your dentist’s initial selection. It’s your mouth, after all, and you should be happy with your crown.
You should also check the color in natural sunlight. Sometimes the lighting in a dentist's office can be bright and confusing. Check the color outside, too, to see what it will look like in everyday lighting.
1-2. Check the shape.
Ensure the shape of your permanent crown is correct. A properly shaped crown will make contact with the teeth on either side of it so food doesn’t become lodged in the gaps. A poorly-made crown may cause food to get stuck on either side of the tooth. Furthermore, crowns that are too big can cause trauma to the jaw as it is bitten by the tooth opposite it. This trauma may, in turn, lead to painful pulpitis, the inflammation of the tooth pulp (nerve).
1-3. Choose a strong cement.
Your crown may come out due to the use of a weak cement. With newer crowns, the cement tends to be very strong, but older crowns have a greater tendency to fail due to weak cement.
If the cement has failed, you may look in your mouth and see that there is still some tooth and filling in your mouth. The crown itself will appear to be hollowed-out, and only crown material will be present within it.
1-4. Do not use full porcelain crowns.
Porcelain is very brittle, and full porcelain crowns are more likely to fail than metal crowns. Choose a more robust crown of metal or zirconia, which often include a ceramic layer on top to look like natural teeth. Other options include gold and other metals that can stand up to higher grinding pressures and have greater durability.
Many problems with porcelain crowns cannot be avoided. The porcelain may have been fired incorrectly in the lab, or might not have been made thick enough. However, even porcelain-topped crowns have a risk of chipping, showing the metal underneath.
Besides crown breakage or failure, porcelain crowns can rapidly wear down opposing teeth if the porcelain surface becomes rough.
Zirconia crowns are very strong, so they have a very low fracture rate. In addition, they can be matched very closely to the color of your natural teeth, and there's no metal in a solid zirconia crown.
2. Eating Properly
2-1. Avoid certain foods.
Hard and sticky foods should not be eaten while wearing a temporary crown. Examples of hard foods include raw vegetables, hard candies, and mints which might break your crown. Examples of sticky foods include caramel, taffy, or chewing gum.
2-2. Be careful when eating very hot or very cold foods.
With a metal crown, especially, you will experience a slight to moderate pain or sensitivity in the crowned tooth. This is due to the greater thermal conductivity of the metal crown. Sensitivity will typically be felt at the gum-line.
Cold sensitivity should only last for about 6 weeks. Sensitivity to heat should last only about a week. If sensitivity to either persists beyond the expected time, you may require a follow-up visit with your dentist.
2-3. Chew gently.
Your crown may be sensitive to pressure. If you have to chew on it, be slow and gentle in your application of pressure. If you feel pain, however slight, stop chewing and try to eat a smaller portion.
Chew with the side of your mouth opposite the side where your crown is whenever possible.
Do not use toothpicks to scrape or force food bits from between your teeth; you may inadvertently loosen or remove the crown.
3. Playing It Safe
3-1. Maintain proper oral hygiene.
One possible problem with a dental crown is that the tooth underneath your crown could start to decay. You can avoid this by adhering to a regular oral hygiene regimen which includes brushing and flossing regularly.
Brush your teeth at least twice a day. You are still at risk for plaque, tooth decay, and gum disease on and around the crowned tooth. However, you can still brush the crown the same way you would brush your natural teeth.
The major difference when practicing oral hygiene with a crowned tooth is the way you floss. Floss side to side, rather than up and down. In other words, thread the floss between your teeth as your normally would, but instead of lifting the floss back out the same way you inserted it between your teeth, pull it out laterally, through the gap in your teeth. This avoids the possibility of you lifting the crown out along with the floss.
You can also use an oral irrigator when you floss, which can be great for massaging your gums.
Regular dental visits ensure that your dental problems are detected at an early stage and treated instantly.
The accumulation of plaque and tartar around a dental crown can cause irritation to the surrounding soft gums and cause gum inflammation. Prolonged gum inflammation can cause gingivitis or periodontitis, which is characterized by the loosening of teeth due to loss of attachment.
3-2. Invest in a bite guard.
A bite (or occlusal) guard is a special covering for the teeth which offers protection. Popular in sports where threat of dental damage is high, they are also often prescribed for people who clench their jaws or grind their teeth at night. A good mouth guard will be comfortable, durable, and easily cleaned. There are various kinds:
Stock mouth protectors can be bought off-the-shelf at local department stores. They offer limited adjustability and are not recommended for use by dentists.
Boil and bite mouth protectors are available at sporting goods stores and can be adjusted to a greater degree than stock mouth protectors. They are placed in hot water to soften, then placed in the mouth to form a semi-mold around the teeth.
Custom mouth protectors are made individually by professional labs contracted by your dentist. By making an impression of your teeth, your dentist can create a mold that perfectly protects your mouth.
A fourth kind of bite guard is also custom ordered from your dentist and meant for night use, in cases of teeth grinding during sleep. Called a nocturnal bite plate or bite splint, these will prevent potentially damaging jaw movements during sleep.
3-3. Do not contract unnecessary dental surgeries.
If a new type of filling or crown is developed, do not feel obligated to trade up for the new one. Teeth adjacent to the crowned tooth should be left alone unless absolutely necessary. For instance, do not insist that your dentist remove your fillings on the teeth next to the crowned tooth simply because you do not like the way they look. Every time you adjust your teeth and jaw, you run the risk of damaging the already vulnerable crowned tooth. You may end up needing a root canal or, at the very least, experience painful inflammation.
3-4. Adjust your bite.
An uneven bite occurs when the crowned tooth comes in contact with its upper or lower counterpart before the rest of your teeth do. This can cause many dental problems over time, such as TMJ, jaw pain, headache, and even stomach problems. You can adjust your bite with surgery, orthodontics, or with selective modifications.
Selective modifications involve making changes to one part of the jaw which is causing pain or interference with your crown. A dentist may employ a dental drill to smooth areas where teeth are not coming together properly, just as you might use sandpaper to smooth away a piece of rough wood. This is the easiest and safest option to correct bit problems.
Orthodontists can correct your bite with braces. Braces are affixed to your teeth to move them into proper alignment. Your dentist will be able to recommend an orthodontist to you if he or she believes you would benefit from braces.
You can also get jaw surgery. This can be expensive and is recommended only in extreme cases of jaw damage such as dislocated or torn cartilage.
If you know your bite is uneven before getting the crown, let your dentist know.
3-5. Brush gently.
Gum recession due either to toothbrush abrasion or natural aging may expose the metal substructure of porcelain crowns. If you see a gray line just above your gums but below the crowned tooth, you are seeing the metal substructure. While you cannot prevent natural recession due to age, you can take to preventative measures against toothbrush abrasion.
Spend no more than two to three minutes brushing. Do not use long horizontal scrubbing along the gums. Instead, use the roll method, in which you move the head of the brush in circles around your mouth from the top of the tooth to the base, where it meets the gum line.
Use mouthwash to avoid gum inflammation, which usually takes place where the gum and crown intersect, or between teeth.
3-6. Stay cognizant of your crown’s condition.
Pay attention to the feeling of the crown in your mouth. Loose crowns can be swallowed or become lodged in the throat. If you feel it coming loose after probing it gently with your tongue, contact your dentist immediately.
Do not discard a crown that comes out. Remove loose debris from around the tooth and inside of the crown. You can brush, scoop, or rinse the debris out of the inside of the crown. Figure out what the proper position of the crown is by placing it back in your mouth until it “clicks” into place over the tooth it was covering. Without applying pressure, close your mouth slowly to ensure that you have it in the correct position. “Glue” the loose crown back in place with dental adhesive. You can apply as much as you want; excess can be wiped away.
Not wearing your crown for a long time after it has come out can cause your teeth to shift, but only a properly seated crown should be worn. If you cannot identify the correct position the crown was in before it fell out, do not wear it. Schedule an appointment with your dentist so he or she can assist you.
Tips
Your crown may come off due to tooth decay. If this happens, you can verify it is the case by looking inside. If you see that some tooth and filling is still in the socket, you will need a new crown. Get the decay cleaned out and have your dentist produce and insert a new crown.[13]
X
Research source
Contact your dentist as soon as you experience any temperature sensitivity. It could be a symptom of some bigger problem underneath.
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Selecting the Right Materials\\n1-1. Check the color.\\nBefore getting the permanent crown inserted, your dentist will carefully match the color of the crown to the color of your teeth to ensure it looks natural. He or she should consult you, giving you a chance to approve or disapprove of the selection. Using a mirror, look in your mouth at the surrounding teeth to see if they are the same hue as the crown. Don’t be afraid to reject your dentist’s initial selection. It’s your mouth, after all, and you should be happy with your crown.\\nYou should also check the color in natural sunlight. Sometimes the lighting in a dentist's office can be bright and confusing. Check the color outside, too, to see what it will look like in everyday lighting.\\n1-2. Check the shape.\\nEnsure the shape of your permanent crown is correct. A properly shaped crown will make contact with the teeth on either side of it so food doesn’t become lodged in the gaps. A poorly-made crown may cause food to get stuck on either side of the tooth. Furthermore, crowns that are too big can cause trauma to the jaw as it is bitten by the tooth opposite it. This trauma may, in turn, lead to painful pulpitis, the inflammation of the tooth pulp (nerve).\\n1-3. Choose a strong cement.\\nYour crown may come out due to the use of a weak cement. With newer crowns, the cement tends to be very strong, but older crowns have a greater tendency to fail due to weak cement.\\nIf the cement has failed, you may look in your mouth and see that there is still some tooth and filling in your mouth. The crown itself will appear to be hollowed-out, and only crown material will be present within it.\\n1-4. Do not use full porcelain crowns.\\nPorcelain is very brittle, and full porcelain crowns are more likely to fail than metal crowns. Choose a more robust crown of metal or zirconia, which often include a ceramic layer on top to look like natural teeth. Other options include gold and other metals that can stand up to higher grinding pressures and have greater durability.\\nMany problems with porcelain crowns cannot be avoided. The porcelain may have been fired incorrectly in the lab, or might not have been made thick enough. However, even porcelain-topped crowns have a risk of chipping, showing the metal underneath.\\nBesides crown breakage or failure, porcelain crowns can rapidly wear down opposing teeth if the porcelain surface becomes rough.\\nZirconia crowns are very strong, so they have a very low fracture rate. In addition, they can be matched very closely to the color of your natural teeth, and there's no metal in a solid zirconia crown.\\n2. Eating Properly\\n2-1. Avoid certain foods.\\nHard and sticky foods should not be eaten while wearing a temporary crown. Examples of hard foods include raw vegetables, hard candies, and mints which might break your crown. Examples of sticky foods include caramel, taffy, or chewing gum.\\n2-2. Be careful when eating very hot or very cold foods.\\nWith a metal crown, especially, you will experience a slight to moderate pain or sensitivity in the crowned tooth. This is due to the greater thermal conductivity of the metal crown. Sensitivity will typically be felt at the gum-line.\\nCold sensitivity should only last for about 6 weeks. Sensitivity to heat should last only about a week. If sensitivity to either persists beyond the expected time, you may require a follow-up visit with your dentist.\\n2-3. Chew gently.\\nYour crown may be sensitive to pressure. If you have to chew on it, be slow and gentle in your application of pressure. If you feel pain, however slight, stop chewing and try to eat a smaller portion.\\nChew with the side of your mouth opposite the side where your crown is whenever possible.\\nDo not use toothpicks to scrape or force food bits from between your teeth; you may inadvertently loosen or remove the crown.\\n3. Playing It Safe\\n3-1. Maintain proper oral hygiene.\\nOne possible problem with a dental crown is that the tooth underneath your crown could start to decay. You can avoid this by adhering to a regular oral hygiene regimen which includes brushing and flossing regularly.\\nBrush your teeth at least twice a day. You are still at risk for plaque, tooth decay, and gum disease on and around the crowned tooth. However, you can still brush the crown the same way you would brush your natural teeth.\\nThe major difference when practicing oral hygiene with a crowned tooth is the way you floss. Floss side to side, rather than up and down. In other words, thread the floss between your teeth as your normally would, but instead of lifting the floss back out the same way you inserted it between your teeth, pull it out laterally, through the gap in your teeth. This avoids the possibility of you lifting the crown out along with the floss.\\nYou can also use an oral irrigator when you floss, which can be great for massaging your gums.\\nRegular dental visits ensure that your dental problems are detected at an early stage and treated instantly.\\nThe accumulation of plaque and tartar around a dental crown can cause irritation to the surrounding soft gums and cause gum inflammation. Prolonged gum inflammation can cause gingivitis or periodontitis, which is characterized by the loosening of teeth due to loss of attachment.\\n3-2. Invest in a bite guard.\\nA bite (or occlusal) guard is a special covering for the teeth which offers protection. Popular in sports where threat of dental damage is high, they are also often prescribed for people who clench their jaws or grind their teeth at night. A good mouth guard will be comfortable, durable, and easily cleaned. There are various kinds:\\nStock mouth protectors can be bought off-the-shelf at local department stores. They offer limited adjustability and are not recommended for use by dentists.\\nBoil and bite mouth protectors are available at sporting goods stores and can be adjusted to a greater degree than stock mouth protectors. They are placed in hot water to soften, then placed in the mouth to form a semi-mold around the teeth.\\nCustom mouth protectors are made individually by professional labs contracted by your dentist. By making an impression of your teeth, your dentist can create a mold that perfectly protects your mouth.\\nA fourth kind of bite guard is also custom ordered from your dentist and meant for night use, in cases of teeth grinding during sleep. Called a nocturnal bite plate or bite splint, these will prevent potentially damaging jaw movements during sleep.\\n3-3. Do not contract unnecessary dental surgeries.\\nIf a new type of filling or crown is developed, do not feel obligated to trade up for the new one. Teeth adjacent to the crowned tooth should be left alone unless absolutely necessary. For instance, do not insist that your dentist remove your fillings on the teeth next to the crowned tooth simply because you do not like the way they look. Every time you adjust your teeth and jaw, you run the risk of damaging the already vulnerable crowned tooth. You may end up needing a root canal or, at the very least, experience painful inflammation.\\n3-4. Adjust your bite.\\nAn uneven bite occurs when the crowned tooth comes in contact with its upper or lower counterpart before the rest of your teeth do. This can cause many dental problems over time, such as TMJ, jaw pain, headache, and even stomach problems. You can adjust your bite with surgery, orthodontics, or with selective modifications.\\nSelective modifications involve making changes to one part of the jaw which is causing pain or interference with your crown. A dentist may employ a dental drill to smooth areas where teeth are not coming together properly, just as you might use sandpaper to smooth away a piece of rough wood. This is the easiest and safest option to correct bit problems.\\nOrthodontists can correct your bite with braces. Braces are affixed to your teeth to move them into proper alignment. Your dentist will be able to recommend an orthodontist to you if he or she believes you would benefit from braces.\\nYou can also get jaw surgery. This can be expensive and is recommended only in extreme cases of jaw damage such as dislocated or torn cartilage.\\nIf you know your bite is uneven before getting the crown, let your dentist know.\\n3-5. Brush gently.\\nGum recession due either to toothbrush abrasion or natural aging may expose the metal substructure of porcelain crowns. If you see a gray line just above your gums but below the crowned tooth, you are seeing the metal substructure. While you cannot prevent natural recession due to age, you can take to preventative measures against toothbrush abrasion.\\nSpend no more than two to three minutes brushing. Do not use long horizontal scrubbing along the gums. Instead, use the roll method, in which you move the head of the brush in circles around your mouth from the top of the tooth to the base, where it meets the gum line.\\nUse mouthwash to avoid gum inflammation, which usually takes place where the gum and crown intersect, or between teeth.\\n3-6. Stay cognizant of your crown’s condition.\\nPay attention to the feeling of the crown in your mouth. Loose crowns can be swallowed or become lodged in the throat. If you feel it coming loose after probing it gently with your tongue, contact your dentist immediately.\\nDo not discard a crown that comes out. Remove loose debris from around the tooth and inside of the crown. You can brush, scoop, or rinse the debris out of the inside of the crown. Figure out what the proper position of the crown is by placing it back in your mouth until it “clicks” into place over the tooth it was covering. Without applying pressure, close your mouth slowly to ensure that you have it in the correct position. “Glue” the loose crown back in place with dental adhesive. You can apply as much as you want; excess can be wiped away.\\nNot wearing your crown for a long time after it has come out can cause your teeth to shift, but only a properly seated crown should be worn. If you cannot identify the correct position the crown was in before it fell out, do not wear it. Schedule an appointment with your dentist so he or she can assist you.\\nTips\\nYour crown may come off due to tooth decay. If this happens, you can verify it is the case by looking inside. If you see that some tooth and filling is still in the socket, you will need a new crown. Get the decay cleaned out and have your dentist produce and insert a new crown.[13]\\nX\\nResearch source\\nContact your dentist as soon as you experience any temperature sensitivity. It could be a symptom of some bigger problem underneath.\\n\", \"简要回答\": \"A dental crown is a sort of \\\"cap\\\" that can be placed over a tooth for a variety of reasons. It can help to restore the shape or strength of a tooth, support a bridge, protect a tooth with a large filling, or cover discoloration. However, there are several problems that can occur with a dental crown, most of which are avoidable.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Selecting the Right Materials\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check the color.\", \"描述\": \"Before getting the permanent crown inserted, your dentist will carefully match the color of the crown to the color of your teeth to ensure it looks natural. He or she should consult you, giving you a chance to approve or disapprove of the selection. Using a mirror, look in your mouth at the surrounding teeth to see if they are the same hue as the crown. Don’t be afraid to reject your dentist’s initial selection. It’s your mouth, after all, and you should be happy with your crown.\\nYou should also check the color in natural sunlight. Sometimes the lighting in a dentist's office can be bright and confusing. Check the color outside, too, to see what it will look like in everyday lighting.\"}, {\"编号\": 2, \"标题\": \"Check the shape.\", \"描述\": \"Ensure the shape of your permanent crown is correct. A properly shaped crown will make contact with the teeth on either side of it so food doesn’t become lodged in the gaps. A poorly-made crown may cause food to get stuck on either side of the tooth. Furthermore, crowns that are too big can cause trauma to the jaw as it is bitten by the tooth opposite it. This trauma may, in turn, lead to painful pulpitis, the inflammation of the tooth pulp (nerve).\"}, {\"编号\": 3, \"标题\": \"Choose a strong cement.\", \"描述\": \"Your crown may come out due to the use of a weak cement. With newer crowns, the cement tends to be very strong, but older crowns have a greater tendency to fail due to weak cement.\\nIf the cement has failed, you may look in your mouth and see that there is still some tooth and filling in your mouth. The crown itself will appear to be hollowed-out, and only crown material will be present within it.\"}, {\"编号\": 4, \"标题\": \"Do not use full porcelain crowns.\", \"描述\": \"Porcelain is very brittle, and full porcelain crowns are more likely to fail than metal crowns. Choose a more robust crown of metal or zirconia, which often include a ceramic layer on top to look like natural teeth. Other options include gold and other metals that can stand up to higher grinding pressures and have greater durability.\\nMany problems with porcelain crowns cannot be avoided. The porcelain may have been fired incorrectly in the lab, or might not have been made thick enough. However, even porcelain-topped crowns have a risk of chipping, showing the metal underneath.\\nBesides crown breakage or failure, porcelain crowns can rapidly wear down opposing teeth if the porcelain surface becomes rough.\\nZirconia crowns are very strong, so they have a very low fracture rate. In addition, they can be matched very closely to the color of your natural teeth, and there's no metal in a solid zirconia crown.\"}]}, {\"编号\": 2, \"标题\": \"Eating Properly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid certain foods.\", \"描述\": \"Hard and sticky foods should not be eaten while wearing a temporary crown. Examples of hard foods include raw vegetables, hard candies, and mints which might break your crown. Examples of sticky foods include caramel, taffy, or chewing gum.\"}, {\"编号\": 2, \"标题\": \"Be careful when eating very hot or very cold foods.\", \"描述\": \"With a metal crown, especially, you will experience a slight to moderate pain or sensitivity in the crowned tooth. This is due to the greater thermal conductivity of the metal crown. Sensitivity will typically be felt at the gum-line.\\nCold sensitivity should only last for about 6 weeks. Sensitivity to heat should last only about a week. If sensitivity to either persists beyond the expected time, you may require a follow-up visit with your dentist.\"}, {\"编号\": 3, \"标题\": \"Chew gently.\", \"描述\": \"Your crown may be sensitive to pressure. If you have to chew on it, be slow and gentle in your application of pressure. If you feel pain, however slight, stop chewing and try to eat a smaller portion.\\nChew with the side of your mouth opposite the side where your crown is whenever possible.\\nDo not use toothpicks to scrape or force food bits from between your teeth; you may inadvertently loosen or remove the crown.\"}]}, {\"编号\": 3, \"标题\": \"Playing It Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain proper oral hygiene.\", \"描述\": \"One possible problem with a dental crown is that the tooth underneath your crown could start to decay. You can avoid this by adhering to a regular oral hygiene regimen which includes brushing and flossing regularly.\\nBrush your teeth at least twice a day. You are still at risk for plaque, tooth decay, and gum disease on and around the crowned tooth. However, you can still brush the crown the same way you would brush your natural teeth.\\nThe major difference when practicing oral hygiene with a crowned tooth is the way you floss. Floss side to side, rather than up and down. In other words, thread the floss between your teeth as your normally would, but instead of lifting the floss back out the same way you inserted it between your teeth, pull it out laterally, through the gap in your teeth. This avoids the possibility of you lifting the crown out along with the floss.\\nYou can also use an oral irrigator when you floss, which can be great for massaging your gums.\\nRegular dental visits ensure that your dental problems are detected at an early stage and treated instantly.\\nThe accumulation of plaque and tartar around a dental crown can cause irritation to the surrounding soft gums and cause gum inflammation. Prolonged gum inflammation can cause gingivitis or periodontitis, which is characterized by the loosening of teeth due to loss of attachment.\"}, {\"编号\": 2, \"标题\": \"Invest in a bite guard.\", \"描述\": \"A bite (or occlusal) guard is a special covering for the teeth which offers protection. Popular in sports where threat of dental damage is high, they are also often prescribed for people who clench their jaws or grind their teeth at night. A good mouth guard will be comfortable, durable, and easily cleaned. There are various kinds:\\nStock mouth protectors can be bought off-the-shelf at local department stores. They offer limited adjustability and are not recommended for use by dentists.\\nBoil and bite mouth protectors are available at sporting goods stores and can be adjusted to a greater degree than stock mouth protectors. They are placed in hot water to soften, then placed in the mouth to form a semi-mold around the teeth.\\nCustom mouth protectors are made individually by professional labs contracted by your dentist. By making an impression of your teeth, your dentist can create a mold that perfectly protects your mouth.\\nA fourth kind of bite guard is also custom ordered from your dentist and meant for night use, in cases of teeth grinding during sleep. Called a nocturnal bite plate or bite splint, these will prevent potentially damaging jaw movements during sleep.\"}, {\"编号\": 3, \"标题\": \"Do not contract unnecessary dental surgeries.\", \"描述\": \"If a new type of filling or crown is developed, do not feel obligated to trade up for the new one. Teeth adjacent to the crowned tooth should be left alone unless absolutely necessary. For instance, do not insist that your dentist remove your fillings on the teeth next to the crowned tooth simply because you do not like the way they look. Every time you adjust your teeth and jaw, you run the risk of damaging the already vulnerable crowned tooth. You may end up needing a root canal or, at the very least, experience painful inflammation.\"}, {\"编号\": 4, \"标题\": \"Adjust your bite.\", \"描述\": \"An uneven bite occurs when the crowned tooth comes in contact with its upper or lower counterpart before the rest of your teeth do. This can cause many dental problems over time, such as TMJ, jaw pain, headache, and even stomach problems. You can adjust your bite with surgery, orthodontics, or with selective modifications.\\nSelective modifications involve making changes to one part of the jaw which is causing pain or interference with your crown. A dentist may employ a dental drill to smooth areas where teeth are not coming together properly, just as you might use sandpaper to smooth away a piece of rough wood. This is the easiest and safest option to correct bit problems.\\nOrthodontists can correct your bite with braces. Braces are affixed to your teeth to move them into proper alignment. Your dentist will be able to recommend an orthodontist to you if he or she believes you would benefit from braces.\\nYou can also get jaw surgery. This can be expensive and is recommended only in extreme cases of jaw damage such as dislocated or torn cartilage.\\nIf you know your bite is uneven before getting the crown, let your dentist know.\"}, {\"编号\": 5, \"标题\": \"Brush gently.\", \"描述\": \"Gum recession due either to toothbrush abrasion or natural aging may expose the metal substructure of porcelain crowns. If you see a gray line just above your gums but below the crowned tooth, you are seeing the metal substructure. While you cannot prevent natural recession due to age, you can take to preventative measures against toothbrush abrasion.\\nSpend no more than two to three minutes brushing. Do not use long horizontal scrubbing along the gums. Instead, use the roll method, in which you move the head of the brush in circles around your mouth from the top of the tooth to the base, where it meets the gum line.\\nUse mouthwash to avoid gum inflammation, which usually takes place where the gum and crown intersect, or between teeth.\"}, {\"编号\": 6, \"标题\": \"Stay cognizant of your crown’s condition.\", \"描述\": \"Pay attention to the feeling of the crown in your mouth. Loose crowns can be swallowed or become lodged in the throat. If you feel it coming loose after probing it gently with your tongue, contact your dentist immediately.\\nDo not discard a crown that comes out. Remove loose debris from around the tooth and inside of the crown. You can brush, scoop, or rinse the debris out of the inside of the crown. Figure out what the proper position of the crown is by placing it back in your mouth until it “clicks” into place over the tooth it was covering. Without applying pressure, close your mouth slowly to ensure that you have it in the correct position. “Glue” the loose crown back in place with dental adhesive. You can apply as much as you want; excess can be wiped away.\\nNot wearing your crown for a long time after it has come out can cause your teeth to shift, but only a properly seated crown should be worn. If you cannot identify the correct position the crown was in before it fell out, do not wear it. Schedule an appointment with your dentist so he or she can assist you.\"}], \"小提示\": [\"Your crown may come off due to tooth decay. If this happens, you can verify it is the case by looking inside. If you see that some tooth and filling is still in the socket, you will need a new crown. Get the decay cleaned out and have your dentist produce and insert a new crown.[13]\\nX\\nResearch source\\n\", \"Contact your dentist as soon as you experience any temperature sensitivity. It could be a symptom of some bigger problem underneath.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,989 | How to Avoid Detection in a Game of Spotlight | 1. Knowing the Rules of Spotlight
Understand the rules before you dive in.
Here are some common rules to playing Spotlight, if you don't already know how to play or would like a fair, classic set to use.
Spotlight is played with a group of people in large, dark environments.
One (or more in a large group) player is designated as the 'seeker'. The seeker is given a torch/flash-light and loudly counts a number of seconds (thirty is a good number). During that count, the rest of the players must run and hide.
When the seeker is finished counting, they search for the rest of the players using the light of their torch. They can tag a player 'out' of the game by shining the light on them and declaring the player's name (if the group is too large and the players unfamiliar with each other, it is common for declaring a player 'spotted' as sufficient, rather than calling their name)
The game is over when the seeker has tagged 'out' all hiding players. Spotlight can be played so that tagged 'out' players can also become 'seekers', albeit without torches. This rule should be used if more than ten people are playing, because otherwise each round may go for a very long time while the lone seeker searches for the last hiding players.
When the game or round is over, the first person to be tagged becomes the seeker for a new round.
2. Choosing a Good Hiding Place
2-1. Use some strategy in your approach.
Hiding places can be effective or ineffective dependent on lots of different factors! It isn't always about whether or not it's hard for you to be seen.
2-2. Hide somewhere that is hard to get to.
If there is tall grass, rocky terrain, a stream, spiderwebs, mud or any other obstacle between the seeker's position and your hiding spot, they might not even bother to examine your location and move on (especially if they think you are lazy and couldn't be bothered either!). Take care that you don't go outside the boundaries.
2-3. Hide somewhere with firm ground that you can move quietly on.
This is especially important if you intend to change spots or circle around a large object, such as a stout tree trunk.
Grass, sand and dirt are ideal.
Asphalt/concrete/tarmac, stone and metallic surfaces are great. (Just make sure you haven't got gravel or wet sand stuck to your shoes, as it will crunch)
Watch out for thick snow and gravel, which will squeak and crunch respectively.
Walking in a stream will cause splashing and will probably cause you to trip and fall.
2-4. Hide somewhere unexpected.
Right next to water, in your or your friend's car, even inside a bin! The more surprising and ridiculous your hiding place is, the less your 'seeker' may consider searching it.
2-5. Hide somewhere where there isn't room for someone else to hide with you.
Two people make twice as much noise and movement, and they may get you both out.
2-6. Hide somewhere where it is hard to be seen.
Pick a spot in which you can stand behind a branch, or a wide tree trunk. If the ground undulates or has hills, use them to your advantage. Also, use levels - People usually forget to look upwards, so trees and climbable structures make excellent hiding spots. Also, it is possible to hide below the 'seeker' under benches, cars, branches and in depressions in the ground. Just take care that you can see so that people don't tread on you!
2-7. Scout your spots out ahead of time.
If you are really committed, you can arrive in the daytime before playing to stake out the area. Search for spots that would be difficult to find without light. If you plan on climbing trees, it is best that you practice first in daylight so that you can find handholds and routes up. Also, it is best that if you fall at all it is during the day. At night, if you fall and are rendered unable to move or even call out by your injury, it may be difficult for your friends to find you. Additionally, it is frighteningly difficult to safely land from a fall when you can't see what you are landing on.
3. Changing Your Hiding Place and Moving About Mid-Game
3-1. Consider whether you really need to move.
It can be amazing what people will fail to see if they are not expecting to see it there, and often remaining stationary can keep you hidden even under a full beam from ten or fifteen meters away. But don't take too long to decide. Count to five and go with what your instinct tells you.
3-2. Try to decide on your destination before you begin moving.
You should minimise the time spent out in the open, especially if you don't know where the 'seeker' is.
3-3. If the 'seeker' is far from your position and it is safe, run as quickly as you can.
The noise usually carries far less than you might expect, especially if it is a windy night, so you might as well cross the distance as quickly as you like.
3-4. If the 'seeker' is close enough to hear loud noises, move quietly.
It helps if you have warmed up and stretched. Some people's knees can crack or creak if they haven't bent them in a while, so you can crouch until they crack before the game to prevent the sound from being made while sneaking.
Crouch a little and lower your posture.
Take care where you place your feet. With each step, touch the ground with your heel first, and roll your foot forward. This will make your steps quieter.
Don't be afraid to crawl on your hands and feet if the ground is soft, because if you fear you will be seen you can flatten yourself against the ground to reduce your visibility from a distance.
You can toss a stone or stick into a branch or hard object distant from you to create a small diversion before moving, but you have to be careful that the 'seeker' doesn't notice that it was thrown.
3-5. Try to trick the seeker.
A clever trick that works best when there are many players tagged out and multiple 'seekers' is to confidently stride out of cover and walk past a seeker. If you are a good liar, you might even ask them "Have you found James yet?" or say "This round is going on forever." You can also walk out of cover and blend with a group of people already tagged out to avoid detection. This is occasionally successful and even if you are called out, you will usually be praised for your stunningly bold and creative play.
4. Working as a Team
4-1. Play fair and friendly.
Being friendly to other players can be very important to winning in Spotlight. If you are unfriendly, protest when it is your turn to be the 'seeker' or snitch on other players by telling the seeker where they are hiding, you will be disadvantaged in that:
Other players may tell the 'seeker' where you are hiding out of spite.
Other players won't team up with you to perform misdirecting or cooperative techniques.
You will be distracted by your feelings about other players and will make mistakes.
You will not have fun playing Spotlight.
4-2. Cooperate with others.
Cooperative tricks can be performed if groups hide in the same place.
If one of you is tagged you can jump out, feign irritation and move along, prompting the 'seeker' to leave without catching your friend. In this way having multiple people in the same spot can prolong the time they are hidden. This can be very effective if you can hide lots of people in a place like a tree, because the 'seeker' will not expect four or five people to be hiding in the same location)
If you are a rough-and-tumble, adventurous group of roguish scamps and not above a little foul play, you can all jump out from behind the tree, rock, trench or bush you are hiding behind and simultaneously throw sand into the 'seeker's' eyes. This will make it hard for them to identify more than one or two of you as you all run away and find new cover.
4-3. Partner up.
You and a mate can help each other by hiding at opposite ends of the space and making a loud and distinctively human noise whenever the other is close to being discovered by the 'seeker'. The 'seeker' will usually immediately turn and investigate the noise. Alternatively you can create misdirection by creating a noise distant from your location by throwing pebbles, or if you live in Australia, gum/honkey nuts at metal or plastic signs or playground equipment. Be careful that if you do this you won't hit someone close to the target of your throw.
You and a friend could swap jumpers or jackets, or wear the same clothes, to confuse the 'seeker' and cause them to call out the wrong names.
Tips
If you are proud of a spectacular trick or being the last found, it is okay to mention it, but don't shout it arrogantly or put down the 'seeker'. People will be most impressed if you are good at winning the game and ALSO a smooth and sensitive talker.
Dress warmly so that you don't get cold, and if it is rainy or wet you may want to bring a spare pair of socks, especially if you will be sleeping over at someone's house afterwards.
You can use your hands to lean on objects and maintain your balance so that you don't fall while sneaking. Eg) Circling around a tree trunk
Warnings
If you have been hiding for an unreasonably long time, it may be that the others have forgotten about or given up on you and ended the game. If you fear this may be the case, abandon your hiding spot and go looking for them.
Try not to be too loud and wake people up if you are playing in a place where lots of people live. In many western households children can go to bed as early as 5.00 or 6.00 pm.
Make sure you know and can recognise any dangerous animals that inhabit your region, particularly snakes and spiders.
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Knowing the Rules of Spotlight\\nUnderstand the rules before you dive in.\\nHere are some common rules to playing Spotlight, if you don't already know how to play or would like a fair, classic set to use.\\nSpotlight is played with a group of people in large, dark environments.\\nOne (or more in a large group) player is designated as the 'seeker'. The seeker is given a torch/flash-light and loudly counts a number of seconds (thirty is a good number). During that count, the rest of the players must run and hide.\\nWhen the seeker is finished counting, they search for the rest of the players using the light of their torch. They can tag a player 'out' of the game by shining the light on them and declaring the player's name (if the group is too large and the players unfamiliar with each other, it is common for declaring a player 'spotted' as sufficient, rather than calling their name)\\nThe game is over when the seeker has tagged 'out' all hiding players. Spotlight can be played so that tagged 'out' players can also become 'seekers', albeit without torches. This rule should be used if more than ten people are playing, because otherwise each round may go for a very long time while the lone seeker searches for the last hiding players.\\nWhen the game or round is over, the first person to be tagged becomes the seeker for a new round.\\n2. Choosing a Good Hiding Place\\n2-1. Use some strategy in your approach.\\nHiding places can be effective or ineffective dependent on lots of different factors! It isn't always about whether or not it's hard for you to be seen.\\n2-2. Hide somewhere that is hard to get to.\\nIf there is tall grass, rocky terrain, a stream, spiderwebs, mud or any other obstacle between the seeker's position and your hiding spot, they might not even bother to examine your location and move on (especially if they think you are lazy and couldn't be bothered either!). Take care that you don't go outside the boundaries.\\n2-3. Hide somewhere with firm ground that you can move quietly on.\\nThis is especially important if you intend to change spots or circle around a large object, such as a stout tree trunk.\\nGrass, sand and dirt are ideal.\\nAsphalt/concrete/tarmac, stone and metallic surfaces are great. (Just make sure you haven't got gravel or wet sand stuck to your shoes, as it will crunch)\\nWatch out for thick snow and gravel, which will squeak and crunch respectively.\\nWalking in a stream will cause splashing and will probably cause you to trip and fall.\\n2-4. Hide somewhere unexpected.\\nRight next to water, in your or your friend's car, even inside a bin! The more surprising and ridiculous your hiding place is, the less your 'seeker' may consider searching it.\\n2-5. Hide somewhere where there isn't room for someone else to hide with you.\\nTwo people make twice as much noise and movement, and they may get you both out.\\n2-6. Hide somewhere where it is hard to be seen.\\nPick a spot in which you can stand behind a branch, or a wide tree trunk. If the ground undulates or has hills, use them to your advantage. Also, use levels - People usually forget to look upwards, so trees and climbable structures make excellent hiding spots. Also, it is possible to hide below the 'seeker' under benches, cars, branches and in depressions in the ground. Just take care that you can see so that people don't tread on you!\\n2-7. Scout your spots out ahead of time.\\nIf you are really committed, you can arrive in the daytime before playing to stake out the area. Search for spots that would be difficult to find without light. If you plan on climbing trees, it is best that you practice first in daylight so that you can find handholds and routes up. Also, it is best that if you fall at all it is during the day. At night, if you fall and are rendered unable to move or even call out by your injury, it may be difficult for your friends to find you. Additionally, it is frighteningly difficult to safely land from a fall when you can't see what you are landing on.\\n3. Changing Your Hiding Place and Moving About Mid-Game\\n3-1. Consider whether you really need to move.\\nIt can be amazing what people will fail to see if they are not expecting to see it there, and often remaining stationary can keep you hidden even under a full beam from ten or fifteen meters away. But don't take too long to decide. Count to five and go with what your instinct tells you.\\n3-2. Try to decide on your destination before you begin moving.\\nYou should minimise the time spent out in the open, especially if you don't know where the 'seeker' is.\\n3-3. If the 'seeker' is far from your position and it is safe, run as quickly as you can.\\nThe noise usually carries far less than you might expect, especially if it is a windy night, so you might as well cross the distance as quickly as you like.\\n3-4. If the 'seeker' is close enough to hear loud noises, move quietly.\\nIt helps if you have warmed up and stretched. Some people's knees can crack or creak if they haven't bent them in a while, so you can crouch until they crack before the game to prevent the sound from being made while sneaking.\\nCrouch a little and lower your posture.\\nTake care where you place your feet. With each step, touch the ground with your heel first, and roll your foot forward. This will make your steps quieter.\\nDon't be afraid to crawl on your hands and feet if the ground is soft, because if you fear you will be seen you can flatten yourself against the ground to reduce your visibility from a distance.\\nYou can toss a stone or stick into a branch or hard object distant from you to create a small diversion before moving, but you have to be careful that the 'seeker' doesn't notice that it was thrown.\\n3-5. Try to trick the seeker.\\nA clever trick that works best when there are many players tagged out and multiple 'seekers' is to confidently stride out of cover and walk past a seeker. If you are a good liar, you might even ask them \\\"Have you found James yet?\\\" or say \\\"This round is going on forever.\\\" You can also walk out of cover and blend with a group of people already tagged out to avoid detection. This is occasionally successful and even if you are called out, you will usually be praised for your stunningly bold and creative play.\\n4. Working as a Team\\n4-1. Play fair and friendly.\\nBeing friendly to other players can be very important to winning in Spotlight. If you are unfriendly, protest when it is your turn to be the 'seeker' or snitch on other players by telling the seeker where they are hiding, you will be disadvantaged in that:\\nOther players may tell the 'seeker' where you are hiding out of spite.\\nOther players won't team up with you to perform misdirecting or cooperative techniques.\\nYou will be distracted by your feelings about other players and will make mistakes.\\nYou will not have fun playing Spotlight.\\n4-2. Cooperate with others.\\nCooperative tricks can be performed if groups hide in the same place.\\nIf one of you is tagged you can jump out, feign irritation and move along, prompting the 'seeker' to leave without catching your friend. In this way having multiple people in the same spot can prolong the time they are hidden. This can be very effective if you can hide lots of people in a place like a tree, because the 'seeker' will not expect four or five people to be hiding in the same location)\\nIf you are a rough-and-tumble, adventurous group of roguish scamps and not above a little foul play, you can all jump out from behind the tree, rock, trench or bush you are hiding behind and simultaneously throw sand into the 'seeker's' eyes. This will make it hard for them to identify more than one or two of you as you all run away and find new cover.\\n4-3. Partner up.\\nYou and a mate can help each other by hiding at opposite ends of the space and making a loud and distinctively human noise whenever the other is close to being discovered by the 'seeker'. The 'seeker' will usually immediately turn and investigate the noise. Alternatively you can create misdirection by creating a noise distant from your location by throwing pebbles, or if you live in Australia, gum/honkey nuts at metal or plastic signs or playground equipment. Be careful that if you do this you won't hit someone close to the target of your throw.\\nYou and a friend could swap jumpers or jackets, or wear the same clothes, to confuse the 'seeker' and cause them to call out the wrong names.\\nTips\\nIf you are proud of a spectacular trick or being the last found, it is okay to mention it, but don't shout it arrogantly or put down the 'seeker'. People will be most impressed if you are good at winning the game and ALSO a smooth and sensitive talker.\\nDress warmly so that you don't get cold, and if it is rainy or wet you may want to bring a spare pair of socks, especially if you will be sleeping over at someone's house afterwards.\\nYou can use your hands to lean on objects and maintain your balance so that you don't fall while sneaking. Eg) Circling around a tree trunk\\nWarnings\\nIf you have been hiding for an unreasonably long time, it may be that the others have forgotten about or given up on you and ended the game. If you fear this may be the case, abandon your hiding spot and go looking for them.\\nTry not to be too loud and wake people up if you are playing in a place where lots of people live. In many western households children can go to bed as early as 5.00 or 6.00 pm.\\nMake sure you know and can recognise any dangerous animals that inhabit your region, particularly snakes and spiders.\\n\", \"简要回答\": \"Spotlight is an exhilarating and adventurous game to play at night with friends, school colleagues or family, and can be played in a variety of outdoor locations including parks, reserves, beaches or even in suburban areas with plenty of corners and cover. This guide will help you to successfully hide and move undetected by the 'seeker' as a player in Spotlight.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Knowing the Rules of Spotlight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand the rules before you dive in.\", \"描述\": \"Here are some common rules to playing Spotlight, if you don't already know how to play or would like a fair, classic set to use.\\nSpotlight is played with a group of people in large, dark environments.\\nOne (or more in a large group) player is designated as the 'seeker'. The seeker is given a torch/flash-light and loudly counts a number of seconds (thirty is a good number). During that count, the rest of the players must run and hide.\\nWhen the seeker is finished counting, they search for the rest of the players using the light of their torch. They can tag a player 'out' of the game by shining the light on them and declaring the player's name (if the group is too large and the players unfamiliar with each other, it is common for declaring a player 'spotted' as sufficient, rather than calling their name)\\nThe game is over when the seeker has tagged 'out' all hiding players. Spotlight can be played so that tagged 'out' players can also become 'seekers', albeit without torches. This rule should be used if more than ten people are playing, because otherwise each round may go for a very long time while the lone seeker searches for the last hiding players.\\nWhen the game or round is over, the first person to be tagged becomes the seeker for a new round.\"}]}, {\"编号\": 2, \"标题\": \"Choosing a Good Hiding Place\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use some strategy in your approach.\", \"描述\": \"Hiding places can be effective or ineffective dependent on lots of different factors! It isn't always about whether or not it's hard for you to be seen.\"}, {\"编号\": 2, \"标题\": \"Hide somewhere that is hard to get to.\", \"描述\": \"If there is tall grass, rocky terrain, a stream, spiderwebs, mud or any other obstacle between the seeker's position and your hiding spot, they might not even bother to examine your location and move on (especially if they think you are lazy and couldn't be bothered either!). Take care that you don't go outside the boundaries.\"}, {\"编号\": 3, \"标题\": \"Hide somewhere with firm ground that you can move quietly on.\", \"描述\": \"This is especially important if you intend to change spots or circle around a large object, such as a stout tree trunk.\\nGrass, sand and dirt are ideal.\\nAsphalt/concrete/tarmac, stone and metallic surfaces are great. (Just make sure you haven't got gravel or wet sand stuck to your shoes, as it will crunch)\\nWatch out for thick snow and gravel, which will squeak and crunch respectively.\\nWalking in a stream will cause splashing and will probably cause you to trip and fall.\"}, {\"编号\": 4, \"标题\": \"Hide somewhere unexpected.\", \"描述\": \"Right next to water, in your or your friend's car, even inside a bin! The more surprising and ridiculous your hiding place is, the less your 'seeker' may consider searching it.\"}, {\"编号\": 5, \"标题\": \"Hide somewhere where there isn't room for someone else to hide with you.\", \"描述\": \"Two people make twice as much noise and movement, and they may get you both out.\"}, {\"编号\": 6, \"标题\": \"Hide somewhere where it is hard to be seen.\", \"描述\": \"Pick a spot in which you can stand behind a branch, or a wide tree trunk. If the ground undulates or has hills, use them to your advantage. Also, use levels - People usually forget to look upwards, so trees and climbable structures make excellent hiding spots. Also, it is possible to hide below the 'seeker' under benches, cars, branches and in depressions in the ground. Just take care that you can see so that people don't tread on you!\"}, {\"编号\": 7, \"标题\": \"Scout your spots out ahead of time.\", \"描述\": \"If you are really committed, you can arrive in the daytime before playing to stake out the area. Search for spots that would be difficult to find without light. If you plan on climbing trees, it is best that you practice first in daylight so that you can find handholds and routes up. Also, it is best that if you fall at all it is during the day. At night, if you fall and are rendered unable to move or even call out by your injury, it may be difficult for your friends to find you. Additionally, it is frighteningly difficult to safely land from a fall when you can't see what you are landing on.\"}]}, {\"编号\": 3, \"标题\": \"Changing Your Hiding Place and Moving About Mid-Game\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider whether you really need to move.\", \"描述\": \"It can be amazing what people will fail to see if they are not expecting to see it there, and often remaining stationary can keep you hidden even under a full beam from ten or fifteen meters away. But don't take too long to decide. Count to five and go with what your instinct tells you.\"}, {\"编号\": 2, \"标题\": \"Try to decide on your destination before you begin moving.\", \"描述\": \"You should minimise the time spent out in the open, especially if you don't know where the 'seeker' is.\"}, {\"编号\": 3, \"标题\": \"If the 'seeker' is far from your position and it is safe, run as quickly as you can.\", \"描述\": \"The noise usually carries far less than you might expect, especially if it is a windy night, so you might as well cross the distance as quickly as you like.\"}, {\"编号\": 4, \"标题\": \"If the 'seeker' is close enough to hear loud noises, move quietly.\", \"描述\": \"It helps if you have warmed up and stretched. Some people's knees can crack or creak if they haven't bent them in a while, so you can crouch until they crack before the game to prevent the sound from being made while sneaking.\\nCrouch a little and lower your posture.\\nTake care where you place your feet. With each step, touch the ground with your heel first, and roll your foot forward. This will make your steps quieter.\\nDon't be afraid to crawl on your hands and feet if the ground is soft, because if you fear you will be seen you can flatten yourself against the ground to reduce your visibility from a distance.\\nYou can toss a stone or stick into a branch or hard object distant from you to create a small diversion before moving, but you have to be careful that the 'seeker' doesn't notice that it was thrown.\"}, {\"编号\": 5, \"标题\": \"Try to trick the seeker.\", \"描述\": \"A clever trick that works best when there are many players tagged out and multiple 'seekers' is to confidently stride out of cover and walk past a seeker. If you are a good liar, you might even ask them \\\"Have you found James yet?\\\" or say \\\"This round is going on forever.\\\" You can also walk out of cover and blend with a group of people already tagged out to avoid detection. This is occasionally successful and even if you are called out, you will usually be praised for your stunningly bold and creative play.\"}]}, {\"编号\": 4, \"标题\": \"Working as a Team\", \"步骤\": [{\"编号\": 1, \"标题\": \"Play fair and friendly.\", \"描述\": \"Being friendly to other players can be very important to winning in Spotlight. If you are unfriendly, protest when it is your turn to be the 'seeker' or snitch on other players by telling the seeker where they are hiding, you will be disadvantaged in that:\\nOther players may tell the 'seeker' where you are hiding out of spite.\\nOther players won't team up with you to perform misdirecting or cooperative techniques.\\nYou will be distracted by your feelings about other players and will make mistakes.\\nYou will not have fun playing Spotlight.\"}, {\"编号\": 2, \"标题\": \"Cooperate with others.\", \"描述\": \"Cooperative tricks can be performed if groups hide in the same place.\\nIf one of you is tagged you can jump out, feign irritation and move along, prompting the 'seeker' to leave without catching your friend. In this way having multiple people in the same spot can prolong the time they are hidden. This can be very effective if you can hide lots of people in a place like a tree, because the 'seeker' will not expect four or five people to be hiding in the same location)\\nIf you are a rough-and-tumble, adventurous group of roguish scamps and not above a little foul play, you can all jump out from behind the tree, rock, trench or bush you are hiding behind and simultaneously throw sand into the 'seeker's' eyes. This will make it hard for them to identify more than one or two of you as you all run away and find new cover.\"}, {\"编号\": 3, \"标题\": \"Partner up.\", \"描述\": \"You and a mate can help each other by hiding at opposite ends of the space and making a loud and distinctively human noise whenever the other is close to being discovered by the 'seeker'. The 'seeker' will usually immediately turn and investigate the noise. Alternatively you can create misdirection by creating a noise distant from your location by throwing pebbles, or if you live in Australia, gum/honkey nuts at metal or plastic signs or playground equipment. Be careful that if you do this you won't hit someone close to the target of your throw.\\nYou and a friend could swap jumpers or jackets, or wear the same clothes, to confuse the 'seeker' and cause them to call out the wrong names.\"}], \"小提示\": [\"If you are proud of a spectacular trick or being the last found, it is okay to mention it, but don't shout it arrogantly or put down the 'seeker'. People will be most impressed if you are good at winning the game and ALSO a smooth and sensitive talker.\\n\", \"Dress warmly so that you don't get cold, and if it is rainy or wet you may want to bring a spare pair of socks, especially if you will be sleeping over at someone's house afterwards.\\n\", \"You can use your hands to lean on objects and maintain your balance so that you don't fall while sneaking. Eg) Circling around a tree trunk\\n\"], \"注意事项\": [\"If you have been hiding for an unreasonably long time, it may be that the others have forgotten about or given up on you and ended the game. If you fear this may be the case, abandon your hiding spot and go looking for them.\\n\", \"Try not to be too loud and wake people up if you are playing in a place where lots of people live. In many western households children can go to bed as early as 5.00 or 6.00 pm.\\n\", \"Make sure you know and can recognise any dangerous animals that inhabit your region, particularly snakes and spiders.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,990 | How to Avoid Discrimination | 1. Avoiding Discrimination at Work
1-1. Create an anti-discrimination policy for your workplace.
Make sure your employees understand what types of behavior are and are not acceptable. Post these rules in public places like a lunch room, communal workspace, or water cooler. Send an email out to all of your employees as well.
Emphasize that jokes based on gender, sexuality, race, or religion are not acceptable to make in the workplace.
Forbid derogatory language, such as racial slurs or insults based on age, disability, gender, religion, or sexuality.
State that promotions, raises, and other opportunities will be decided on experience and skills, not on race, gender, sexuality, age, or religion.
1-2. Enforce consequences for breaking the anti-discrimination policy.
Write down the protocol for reporting incidents of harassment or discrimination in your workplace and post it near the rules. This will help employees understand what they must to do to report an incident as well as what the consequences are.
Consequences may include anti-discrimination training, a workshop with HR, or (depending on your industry) temporary leave.
Make sure that employees understand that incidents of discrimination will be factored into their performance reviews.
1-3. Write job advertisements to appeal to a broad range of people.
It is important that job postings do not discourage certain people from applying. Focus on what skills are necessary for the job. Avoid singling out a particular age, gender, or lifestyle for your ideal candidate.
Focus on skills, such as years of experience, technical capability, or degree requirements. Do not state that the ideal job is for young people, retirees, men, U.S. citizens, or other groups, as these can all be considered forms of discrimination.
Insert a diversity and inclusion policy into your job advertisement. State that you are an equal opportunity workplace and do not discriminate based on gender, race, religion, ethnicity, or disability.
1-4. Require the same documents from all applicants.
Don’t ask for additional documents related to work history just because someone appears foreign or “ethnic.” As long as the employee can provide their I-9 and other required documents for the job, do not investigate their job history.
1-5. Handle accusations of discrimination seriously.
If someone claims that they are being discriminated against, refer them to your human resources officer. Interview the people who are causing the discrimination, and write everything down. Keep these records in case another incident occurs.
Do not tell the person that they are being “too sensitive” or “imagining things.”
Depending on the severity of the accusation, you may need to enforce disciplinary action, such as sensitivity training or job probation.
If your business is too small for a dedicated HR position, appoint someone to be a “contact officer,” who is responsible for handling discrimination issues in addition to their normal duties.
1-6. Provide yearly staff training on discrimination or harassment.
Training might include sensitivity workshops, cross-cultural education, or an inclusivity seminar. Always remind your employees about the office’s anti-discrimination policies at these meetings.
Training should include topics of gender, race, LGBTQ+ status, size, disability, religion, and age.
1-7. Make your office or workspace ADA accessible.
Accessibility means that all of your employees can reach and access the necessary resources, locations, and tools necessary to complete their job. People with physical or mental disabilities may require different tools or resources.
Installing a ramp at a retail location, installing a sit/stand desk for an employee with a chronic back problem, or protecting an autistic person's ability to fidget at board meetings helps people with mobility issues, physical disabilities, or mental difficulties.
If an employee asks to leave early for a doctor’s appointment or to work from home because of medical issues, it's best to give them the flexibility that they need. If the requests become extensive or constant, it may be time to chat with the employee about what's going on.
1-8. Know the reasons why you can and cannot refuse service.
You can't refuse service on the grounds of protected class, including (depends on your state): race, religion, sex, age, gender, disability, sexual orientation, nationality, ethnicity, familial status, veteran status, among others.
For example, a formal restaurant can refuse service if the customer is not wearing formal attire.
A formal restaurant, though, cannot refuse service solely because the customer is wearing a head covering for religious reasons.
2. Stopping Discrimination in Schools
2-1. Use educational materials that represent a diverse group of people.
Books, posters, videos, and other material used in classes should show people from different races, religions, and lifestyles. These materials will create a safe atmosphere and encourage children from different backgrounds to participate.
2-2. Call on students randomly to avoid favoring one group over another.
To avoid seeming like you are favoring or picking on certain students, call on them randomly by picking names out of a bowl or writing their names on sticks. Don't call on them again until you have cycled through all of the names.
2-3. Provide accommodation for students with disabilities or other needs.
If a student has a document called an Individualized Education Plan (IEP), you must provide reasonable accommodation for their situation.
Reasonable accommodation includes allowing them to use special devices in class, using a note taker, giving them extra time on tests, or giving the student more time to get between classes.
Make sure that your school has ramps, elevators, and other structures to improve accessibility at the school.
Even if the child does not have an IEP yet, work with them and their parents to create an accommodation plan that will help them succeed. This will help you avoid any claims of disability discrimination.
2-4. Avoid asking students to be representatives of their race, religion, or lifestyle.
While it may be welcoming to ask students to talk about their experience, singling them out can make them feel isolated or different. Let a student talk about these issues on their own. Try not to make them a token representative of their background.
2-5. Handle reports of bullying and discrimination quickly.
Do not ignore the complaint or tell the student that they are being too sensitive. Investigate the issue by talking to students who may have witnessed the bullying. Take disciplinary action against the bullies if possible.
You might give the bullies detention or move them to a different class. You can also offer after-school counseling and sensitivity training to repeat offenders.
3. Reducing Housing Discrimination
3-1. Consider all applicants for selling or renting a home.
According to the Fair Housing Act in the U.S., you cannot discriminate when selling or renting a property due to a person's race, color, national origin, religion, sex, familial status and disability. When advertising a home, remember that you must treat all applicants equally.
3-2. Write an advertisement that focuses on the property, not on the tenant.
The advertisement should contain the size, amenities, and cost of the home. Focus on the good qualities of the property. Don’t list what you want in a tenant, as this could be seen as excluding other types of people.
For example, don’t say that you would prefer young women to live in your home or that you don’t rent to students.
Even words like “ideal for families” or “a perfect bachelor pad” can be seen as discrimination, as it might seem as though you are requesting a certain type of applicant.
3-3. Set the same requirements for each applicant.
Don't ask someone for a higher deposit, credit score, or references than you do other applicants. This can be seen as discrimination. Establish ahead of time what requirements a tenant must fulfill.
For example, don’t ask 1 person for more references just because they are young and single. Ask each potential tenant for the same number of references.
If someone calls and asks about the home, make sure to give them the same exact information as you do everyone else. Don’t make assumptions about them based on their name or accent.
3-4. Choose your tenants based on their income, credit, and references.
Choosing a tenant should be based on business factors. If an applicant has the right income level to afford the home, good credit, and strong references, rent or sell them the home.
3-5. Avoid making exceptions for certain tenants.
Don't do special favors or offer benefits to certain tenants and not others. If you give 1 tenant a month off of rent or lower their deposit, other tenants can argue that you prefer certain people.
4. Speaking without Bias
4-1. Use inclusive language instead of derogatory terms.
Using accepting language is the first step to being inclusive and open. Pay attention to the terms that you use. Never use racial, sexual, or religious slurs.
Choose appropriate language when talking about disability, race, gender, age, etc. Most minority communities have specific language preferences which are very important to them.
If you're not sure what language a specific person prefers, don't be afraid to ask them!
When you're uncertain of someone's gender, stick to gender-neutral terms like “partner” instead of "boyfriend" or "girlfriend," “they” instead of “he” or “she,” and “parent” instead of “mom” or “dad.” Use your best judgment for when it is appropriate to use more gender-specific words.
You may think a derogatory term is “okay” because a friend from a certain group might say it. Keep in mind, however, that this does not necessarily mean that it is acceptable for you to use that term.
4-2. Listen to others when they explain their ideas or experience.
When someone else is talking, let them talk. Avoid interrupting them. Consider their ideas, validate their experiences, and make sure they know that you appreciate what they say.
It is common for certain groups of people to be silenced, ignored, or rejected because of their gender, race, religion, or identity. Even if you disagree with an idea, thank the person for giving it.
Repeat back what people say so that they know you are listening. You can say, “What I am hearing is that you feel upset when your ideas are ignored.”
In a group setting, make sure that everyone has a chance to be heard. If 1 person is monopolizing the conversation, say something like, “Thanks for your time. Now let’s hear from someone else.”
4-3. Avoid assuming someone’s gender, sexuality, race, or nationality.
Someone’s appearance, voice, or clothing is not a good indicator of their identity. When meeting people, do not make comments about their background unless they have specifically told you about you.
Don't ask someone what country they are from just because you think they look or sound like an immigrant.
If someone asks you to use certain pronouns to refer to them, respect their wishes.
If you're uncertain about something, ask politely. For example, you might ask, “Do you mind if I ask what terminology you prefer?"
4-4. Tell appropriate, unoffensive jokes.
Humor can lighten the mood, but it is often taken at another person’s expense. Avoid jokes that make fun of someone’s ethnicity, race, gender, or sexuality.
Just because something is meant to be a joke doesn't mean that others won't find it offensive.
4-5. Socialize with a wide variety of people.
Hanging out with a more diverse group of people can help you reduce your own biases. Go out to meet people by trying new experiences. You can:
Volunteer at a charity.
Join a social justice club.
Take a class to learn a new skill.
Visit a house of worship.
Attend a cultural festival.
Write to an international pen pal.
| {
"create_time": "20230517 10:48:58",
"回答明细": "{\"回答\": \"1. Avoiding Discrimination at Work\\n1-1. Create an anti-discrimination policy for your workplace.\\nMake sure your employees understand what types of behavior are and are not acceptable. Post these rules in public places like a lunch room, communal workspace, or water cooler. Send an email out to all of your employees as well.\\nEmphasize that jokes based on gender, sexuality, race, or religion are not acceptable to make in the workplace.\\nForbid derogatory language, such as racial slurs or insults based on age, disability, gender, religion, or sexuality.\\nState that promotions, raises, and other opportunities will be decided on experience and skills, not on race, gender, sexuality, age, or religion.\\n1-2. Enforce consequences for breaking the anti-discrimination policy.\\nWrite down the protocol for reporting incidents of harassment or discrimination in your workplace and post it near the rules. This will help employees understand what they must to do to report an incident as well as what the consequences are.\\nConsequences may include anti-discrimination training, a workshop with HR, or (depending on your industry) temporary leave.\\nMake sure that employees understand that incidents of discrimination will be factored into their performance reviews.\\n1-3. Write job advertisements to appeal to a broad range of people.\\nIt is important that job postings do not discourage certain people from applying. Focus on what skills are necessary for the job. Avoid singling out a particular age, gender, or lifestyle for your ideal candidate.\\nFocus on skills, such as years of experience, technical capability, or degree requirements. Do not state that the ideal job is for young people, retirees, men, U.S. citizens, or other groups, as these can all be considered forms of discrimination.\\nInsert a diversity and inclusion policy into your job advertisement. State that you are an equal opportunity workplace and do not discriminate based on gender, race, religion, ethnicity, or disability.\\n1-4. Require the same documents from all applicants.\\nDon’t ask for additional documents related to work history just because someone appears foreign or “ethnic.” As long as the employee can provide their I-9 and other required documents for the job, do not investigate their job history.\\n1-5. Handle accusations of discrimination seriously.\\nIf someone claims that they are being discriminated against, refer them to your human resources officer. Interview the people who are causing the discrimination, and write everything down. Keep these records in case another incident occurs.\\nDo not tell the person that they are being “too sensitive” or “imagining things.” \\nDepending on the severity of the accusation, you may need to enforce disciplinary action, such as sensitivity training or job probation.\\nIf your business is too small for a dedicated HR position, appoint someone to be a “contact officer,” who is responsible for handling discrimination issues in addition to their normal duties.\\n1-6. Provide yearly staff training on discrimination or harassment.\\nTraining might include sensitivity workshops, cross-cultural education, or an inclusivity seminar. Always remind your employees about the office’s anti-discrimination policies at these meetings.\\nTraining should include topics of gender, race, LGBTQ+ status, size, disability, religion, and age.\\n1-7. Make your office or workspace ADA accessible.\\nAccessibility means that all of your employees can reach and access the necessary resources, locations, and tools necessary to complete their job. People with physical or mental disabilities may require different tools or resources.\\nInstalling a ramp at a retail location, installing a sit/stand desk for an employee with a chronic back problem, or protecting an autistic person's ability to fidget at board meetings helps people with mobility issues, physical disabilities, or mental difficulties.\\nIf an employee asks to leave early for a doctor’s appointment or to work from home because of medical issues, it's best to give them the flexibility that they need. If the requests become extensive or constant, it may be time to chat with the employee about what's going on.\\n1-8. Know the reasons why you can and cannot refuse service.\\nYou can't refuse service on the grounds of protected class, including (depends on your state): race, religion, sex, age, gender, disability, sexual orientation, nationality, ethnicity, familial status, veteran status, among others.\\nFor example, a formal restaurant can refuse service if the customer is not wearing formal attire.\\nA formal restaurant, though, cannot refuse service solely because the customer is wearing a head covering for religious reasons.\\n2. Stopping Discrimination in Schools\\n2-1. Use educational materials that represent a diverse group of people.\\nBooks, posters, videos, and other material used in classes should show people from different races, religions, and lifestyles. These materials will create a safe atmosphere and encourage children from different backgrounds to participate.\\n2-2. Call on students randomly to avoid favoring one group over another.\\nTo avoid seeming like you are favoring or picking on certain students, call on them randomly by picking names out of a bowl or writing their names on sticks. Don't call on them again until you have cycled through all of the names.\\n2-3. Provide accommodation for students with disabilities or other needs.\\nIf a student has a document called an Individualized Education Plan (IEP), you must provide reasonable accommodation for their situation.\\nReasonable accommodation includes allowing them to use special devices in class, using a note taker, giving them extra time on tests, or giving the student more time to get between classes.\\nMake sure that your school has ramps, elevators, and other structures to improve accessibility at the school.\\nEven if the child does not have an IEP yet, work with them and their parents to create an accommodation plan that will help them succeed. This will help you avoid any claims of disability discrimination.\\n2-4. Avoid asking students to be representatives of their race, religion, or lifestyle.\\nWhile it may be welcoming to ask students to talk about their experience, singling them out can make them feel isolated or different. Let a student talk about these issues on their own. Try not to make them a token representative of their background.\\n2-5. Handle reports of bullying and discrimination quickly.\\nDo not ignore the complaint or tell the student that they are being too sensitive. Investigate the issue by talking to students who may have witnessed the bullying. Take disciplinary action against the bullies if possible.\\nYou might give the bullies detention or move them to a different class. You can also offer after-school counseling and sensitivity training to repeat offenders.\\n3. Reducing Housing Discrimination\\n3-1. Consider all applicants for selling or renting a home.\\nAccording to the Fair Housing Act in the U.S., you cannot discriminate when selling or renting a property due to a person's race, color, national origin, religion, sex, familial status and disability. When advertising a home, remember that you must treat all applicants equally.\\n3-2. Write an advertisement that focuses on the property, not on the tenant.\\nThe advertisement should contain the size, amenities, and cost of the home. Focus on the good qualities of the property. Don’t list what you want in a tenant, as this could be seen as excluding other types of people.\\nFor example, don’t say that you would prefer young women to live in your home or that you don’t rent to students.\\nEven words like “ideal for families” or “a perfect bachelor pad” can be seen as discrimination, as it might seem as though you are requesting a certain type of applicant.\\n3-3. Set the same requirements for each applicant.\\nDon't ask someone for a higher deposit, credit score, or references than you do other applicants. This can be seen as discrimination. Establish ahead of time what requirements a tenant must fulfill.\\nFor example, don’t ask 1 person for more references just because they are young and single. Ask each potential tenant for the same number of references.\\nIf someone calls and asks about the home, make sure to give them the same exact information as you do everyone else. Don’t make assumptions about them based on their name or accent.\\n3-4. Choose your tenants based on their income, credit, and references.\\nChoosing a tenant should be based on business factors. If an applicant has the right income level to afford the home, good credit, and strong references, rent or sell them the home.\\n3-5. Avoid making exceptions for certain tenants.\\nDon't do special favors or offer benefits to certain tenants and not others. If you give 1 tenant a month off of rent or lower their deposit, other tenants can argue that you prefer certain people.\\n4. Speaking without Bias\\n4-1. Use inclusive language instead of derogatory terms.\\nUsing accepting language is the first step to being inclusive and open. Pay attention to the terms that you use. Never use racial, sexual, or religious slurs.\\nChoose appropriate language when talking about disability, race, gender, age, etc. Most minority communities have specific language preferences which are very important to them.\\nIf you're not sure what language a specific person prefers, don't be afraid to ask them!\\nWhen you're uncertain of someone's gender, stick to gender-neutral terms like “partner” instead of \\\"boyfriend\\\" or \\\"girlfriend,\\\" “they” instead of “he” or “she,” and “parent” instead of “mom” or “dad.” Use your best judgment for when it is appropriate to use more gender-specific words.\\nYou may think a derogatory term is “okay” because a friend from a certain group might say it. Keep in mind, however, that this does not necessarily mean that it is acceptable for you to use that term.\\n4-2. Listen to others when they explain their ideas or experience.\\nWhen someone else is talking, let them talk. Avoid interrupting them. Consider their ideas, validate their experiences, and make sure they know that you appreciate what they say.\\nIt is common for certain groups of people to be silenced, ignored, or rejected because of their gender, race, religion, or identity. Even if you disagree with an idea, thank the person for giving it.\\nRepeat back what people say so that they know you are listening. You can say, “What I am hearing is that you feel upset when your ideas are ignored.”\\nIn a group setting, make sure that everyone has a chance to be heard. If 1 person is monopolizing the conversation, say something like, “Thanks for your time. Now let’s hear from someone else.”\\n4-3. Avoid assuming someone’s gender, sexuality, race, or nationality.\\nSomeone’s appearance, voice, or clothing is not a good indicator of their identity. When meeting people, do not make comments about their background unless they have specifically told you about you.\\nDon't ask someone what country they are from just because you think they look or sound like an immigrant.\\nIf someone asks you to use certain pronouns to refer to them, respect their wishes.\\nIf you're uncertain about something, ask politely. For example, you might ask, “Do you mind if I ask what terminology you prefer?\\\"\\n4-4. Tell appropriate, unoffensive jokes.\\nHumor can lighten the mood, but it is often taken at another person’s expense. Avoid jokes that make fun of someone’s ethnicity, race, gender, or sexuality.\\nJust because something is meant to be a joke doesn't mean that others won't find it offensive.\\n4-5. Socialize with a wide variety of people.\\nHanging out with a more diverse group of people can help you reduce your own biases. Go out to meet people by trying new experiences. You can:\\nVolunteer at a charity.\\nJoin a social justice club.\\nTake a class to learn a new skill.\\nVisit a house of worship.\\nAttend a cultural festival.\\nWrite to an international pen pal.\\n\", \"简要回答\": \"Discrimination is defined as treating someone differently based on race, religion, gender, sexuality, age, or disability. It is important to foster an inclusive and welcoming atmosphere to avoid discrimination. In the workplace and school, put equal opportunity policies in place. If you rent or sell homes, take care that you do not accidentally include exclusive language or barriers while advertising your property. Even in daily interactions, you can reduce your bias by trying more open and accepting practices.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Discrimination at Work\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create an anti-discrimination policy for your workplace.\", \"描述\": \"Make sure your employees understand what types of behavior are and are not acceptable. Post these rules in public places like a lunch room, communal workspace, or water cooler. Send an email out to all of your employees as well.\\nEmphasize that jokes based on gender, sexuality, race, or religion are not acceptable to make in the workplace.\\nForbid derogatory language, such as racial slurs or insults based on age, disability, gender, religion, or sexuality.\\nState that promotions, raises, and other opportunities will be decided on experience and skills, not on race, gender, sexuality, age, or religion.\"}, {\"编号\": 2, \"标题\": \"Enforce consequences for breaking the anti-discrimination policy.\", \"描述\": \"Write down the protocol for reporting incidents of harassment or discrimination in your workplace and post it near the rules. This will help employees understand what they must to do to report an incident as well as what the consequences are.\\nConsequences may include anti-discrimination training, a workshop with HR, or (depending on your industry) temporary leave.\\nMake sure that employees understand that incidents of discrimination will be factored into their performance reviews.\"}, {\"编号\": 3, \"标题\": \"Write job advertisements to appeal to a broad range of people.\", \"描述\": \"It is important that job postings do not discourage certain people from applying. Focus on what skills are necessary for the job. Avoid singling out a particular age, gender, or lifestyle for your ideal candidate.\\nFocus on skills, such as years of experience, technical capability, or degree requirements. Do not state that the ideal job is for young people, retirees, men, U.S. citizens, or other groups, as these can all be considered forms of discrimination.\\nInsert a diversity and inclusion policy into your job advertisement. State that you are an equal opportunity workplace and do not discriminate based on gender, race, religion, ethnicity, or disability.\"}, {\"编号\": 4, \"标题\": \"Require the same documents from all applicants.\", \"描述\": \"Don’t ask for additional documents related to work history just because someone appears foreign or “ethnic.” As long as the employee can provide their I-9 and other required documents for the job, do not investigate their job history.\"}, {\"编号\": 5, \"标题\": \"Handle accusations of discrimination seriously.\", \"描述\": \"If someone claims that they are being discriminated against, refer them to your human resources officer. Interview the people who are causing the discrimination, and write everything down. Keep these records in case another incident occurs.\\nDo not tell the person that they are being “too sensitive” or “imagining things.” \\nDepending on the severity of the accusation, you may need to enforce disciplinary action, such as sensitivity training or job probation.\\nIf your business is too small for a dedicated HR position, appoint someone to be a “contact officer,” who is responsible for handling discrimination issues in addition to their normal duties.\"}, {\"编号\": 6, \"标题\": \"Provide yearly staff training on discrimination or harassment.\", \"描述\": \"Training might include sensitivity workshops, cross-cultural education, or an inclusivity seminar. Always remind your employees about the office’s anti-discrimination policies at these meetings.\\nTraining should include topics of gender, race, LGBTQ+ status, size, disability, religion, and age.\"}, {\"编号\": 7, \"标题\": \"Make your office or workspace ADA accessible.\", \"描述\": \"Accessibility means that all of your employees can reach and access the necessary resources, locations, and tools necessary to complete their job. People with physical or mental disabilities may require different tools or resources.\\nInstalling a ramp at a retail location, installing a sit/stand desk for an employee with a chronic back problem, or protecting an autistic person's ability to fidget at board meetings helps people with mobility issues, physical disabilities, or mental difficulties.\\nIf an employee asks to leave early for a doctor’s appointment or to work from home because of medical issues, it's best to give them the flexibility that they need. If the requests become extensive or constant, it may be time to chat with the employee about what's going on.\"}, {\"编号\": 8, \"标题\": \"Know the reasons why you can and cannot refuse service.\", \"描述\": \"You can't refuse service on the grounds of protected class, including (depends on your state): race, religion, sex, age, gender, disability, sexual orientation, nationality, ethnicity, familial status, veteran status, among others.\\nFor example, a formal restaurant can refuse service if the customer is not wearing formal attire.\\nA formal restaurant, though, cannot refuse service solely because the customer is wearing a head covering for religious reasons.\"}]}, {\"编号\": 2, \"标题\": \"Stopping Discrimination in Schools\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use educational materials that represent a diverse group of people.\", \"描述\": \"Books, posters, videos, and other material used in classes should show people from different races, religions, and lifestyles. These materials will create a safe atmosphere and encourage children from different backgrounds to participate.\"}, {\"编号\": 2, \"标题\": \"Call on students randomly to avoid favoring one group over another.\", \"描述\": \"To avoid seeming like you are favoring or picking on certain students, call on them randomly by picking names out of a bowl or writing their names on sticks. Don't call on them again until you have cycled through all of the names.\"}, {\"编号\": 3, \"标题\": \"Provide accommodation for students with disabilities or other needs.\", \"描述\": \"If a student has a document called an Individualized Education Plan (IEP), you must provide reasonable accommodation for their situation.\\nReasonable accommodation includes allowing them to use special devices in class, using a note taker, giving them extra time on tests, or giving the student more time to get between classes.\\nMake sure that your school has ramps, elevators, and other structures to improve accessibility at the school.\\nEven if the child does not have an IEP yet, work with them and their parents to create an accommodation plan that will help them succeed. This will help you avoid any claims of disability discrimination.\"}, {\"编号\": 4, \"标题\": \"Avoid asking students to be representatives of their race, religion, or lifestyle.\", \"描述\": \"While it may be welcoming to ask students to talk about their experience, singling them out can make them feel isolated or different. Let a student talk about these issues on their own. Try not to make them a token representative of their background.\"}, {\"编号\": 5, \"标题\": \"Handle reports of bullying and discrimination quickly.\", \"描述\": \"Do not ignore the complaint or tell the student that they are being too sensitive. Investigate the issue by talking to students who may have witnessed the bullying. Take disciplinary action against the bullies if possible.\\nYou might give the bullies detention or move them to a different class. You can also offer after-school counseling and sensitivity training to repeat offenders.\"}]}, {\"编号\": 3, \"标题\": \"Reducing Housing Discrimination\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider all applicants for selling or renting a home.\", \"描述\": \"According to the Fair Housing Act in the U.S., you cannot discriminate when selling or renting a property due to a person's race, color, national origin, religion, sex, familial status and disability. When advertising a home, remember that you must treat all applicants equally.\"}, {\"编号\": 2, \"标题\": \"Write an advertisement that focuses on the property, not on the tenant.\", \"描述\": \"The advertisement should contain the size, amenities, and cost of the home. Focus on the good qualities of the property. Don’t list what you want in a tenant, as this could be seen as excluding other types of people.\\nFor example, don’t say that you would prefer young women to live in your home or that you don’t rent to students.\\nEven words like “ideal for families” or “a perfect bachelor pad” can be seen as discrimination, as it might seem as though you are requesting a certain type of applicant.\"}, {\"编号\": 3, \"标题\": \"Set the same requirements for each applicant.\", \"描述\": \"Don't ask someone for a higher deposit, credit score, or references than you do other applicants. This can be seen as discrimination. Establish ahead of time what requirements a tenant must fulfill.\\nFor example, don’t ask 1 person for more references just because they are young and single. Ask each potential tenant for the same number of references.\\nIf someone calls and asks about the home, make sure to give them the same exact information as you do everyone else. Don’t make assumptions about them based on their name or accent.\"}, {\"编号\": 4, \"标题\": \"Choose your tenants based on their income, credit, and references.\", \"描述\": \"Choosing a tenant should be based on business factors. If an applicant has the right income level to afford the home, good credit, and strong references, rent or sell them the home.\"}, {\"编号\": 5, \"标题\": \"Avoid making exceptions for certain tenants.\", \"描述\": \"Don't do special favors or offer benefits to certain tenants and not others. If you give 1 tenant a month off of rent or lower their deposit, other tenants can argue that you prefer certain people.\"}]}, {\"编号\": 4, \"标题\": \"Speaking without Bias\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use inclusive language instead of derogatory terms.\", \"描述\": \"Using accepting language is the first step to being inclusive and open. Pay attention to the terms that you use. Never use racial, sexual, or religious slurs.\\nChoose appropriate language when talking about disability, race, gender, age, etc. Most minority communities have specific language preferences which are very important to them.\\nIf you're not sure what language a specific person prefers, don't be afraid to ask them!\\nWhen you're uncertain of someone's gender, stick to gender-neutral terms like “partner” instead of \\\"boyfriend\\\" or \\\"girlfriend,\\\" “they” instead of “he” or “she,” and “parent” instead of “mom” or “dad.” Use your best judgment for when it is appropriate to use more gender-specific words.\\nYou may think a derogatory term is “okay” because a friend from a certain group might say it. Keep in mind, however, that this does not necessarily mean that it is acceptable for you to use that term.\"}, {\"编号\": 2, \"标题\": \"Listen to others when they explain their ideas or experience.\", \"描述\": \"When someone else is talking, let them talk. Avoid interrupting them. Consider their ideas, validate their experiences, and make sure they know that you appreciate what they say.\\nIt is common for certain groups of people to be silenced, ignored, or rejected because of their gender, race, religion, or identity. Even if you disagree with an idea, thank the person for giving it.\\nRepeat back what people say so that they know you are listening. You can say, “What I am hearing is that you feel upset when your ideas are ignored.”\\nIn a group setting, make sure that everyone has a chance to be heard. If 1 person is monopolizing the conversation, say something like, “Thanks for your time. Now let’s hear from someone else.”\"}, {\"编号\": 3, \"标题\": \"Avoid assuming someone’s gender, sexuality, race, or nationality.\", \"描述\": \"Someone’s appearance, voice, or clothing is not a good indicator of their identity. When meeting people, do not make comments about their background unless they have specifically told you about you.\\nDon't ask someone what country they are from just because you think they look or sound like an immigrant.\\nIf someone asks you to use certain pronouns to refer to them, respect their wishes.\\nIf you're uncertain about something, ask politely. For example, you might ask, “Do you mind if I ask what terminology you prefer?\\\"\"}, {\"编号\": 4, \"标题\": \"Tell appropriate, unoffensive jokes.\", \"描述\": \"Humor can lighten the mood, but it is often taken at another person’s expense. Avoid jokes that make fun of someone’s ethnicity, race, gender, or sexuality.\\nJust because something is meant to be a joke doesn't mean that others won't find it offensive.\"}, {\"编号\": 5, \"标题\": \"Socialize with a wide variety of people.\", \"描述\": \"Hanging out with a more diverse group of people can help you reduce your own biases. Go out to meet people by trying new experiences. You can:\\nVolunteer at a charity.\\nJoin a social justice club.\\nTake a class to learn a new skill.\\nVisit a house of worship.\\nAttend a cultural festival.\\nWrite to an international pen pal.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,991 | How to Avoid Distractions | 1. Creating a Distraction-Free Environment
1-1. Shut off your phone and other electronics.
Before you dive into working, cleaning, writing or whatever else you need to do, turn off or silence your cell phone and anything else that might prove to be a distraction. This includes the TV, video games, etc. Technology is arguably the biggest distraction in modern society, and being surrounded by beeping, buzzing, flashing devices can really hold you back.
Unless you use your computer for work, shut it down or set it to hibernate.
Disable sound alerts for texts, emails and tweets to keep yourself from looking at your phone every time there’s activity.
If you have an especially hard time keeping yourself on task, put away potential distractions somewhere that it would be a hassle to get them back out.
1-2. Put your music on pause.
When you really need to buckle down, work in silence and give your thoughts room to stretch. Your mind naturally fixates on melodies, rhythms and lyrics. Music can uplift your spirits and make the time pass faster, but by subconsciously following along with a song playing in the background, you’ll be limiting your ability to concentrate whether you realize it or not.
Save the tunes for after you’ve finished a particular project, or for times when you’re performing light, mindless tasks.
1-3. Find out where you work best.
If you work from home or are involved in creative endeavors, pick a place where you can work comfortably for long periods of time. This could be a small corner desk, a well-lit sunroom or your favorite coffee shop. The point is to surround yourself with an atmosphere that makes completing tasks easier.
Be careful of surroundings that can dull your focus in other ways. People tend to associate spaces with their common uses, so trying to work in a quiet bedroom may just make you sleepy.
1-4. Make sure you won’t be interrupted.
As best you can, try to insulate yourself from being distracted by others when you have big projects that demand your attention. Situate yourself someplace where people are unlikely to pass by and pull you out of your zone. If you work in an office, for instance, shutting the door can relay the message that you’d prefer not to be bothered. This may not always be possible if you share a space with coworkers, customers or children, but you should at least be able to single out which interactions are necessary and which aren’t.
Organizing your duties in their most efficient logical order can also keep you from having to interrupt your own work later on.
Putting on a pair of headphones, even if they’re not playing anything, will make you appear busy and discourage people from trying to start casual conversations.
2. Ignoring and Overcoming Distractions
2-1. Be aware of when you're getting distracted.
The second you notice yourself reaching for your phone to check a text message or opening a webpage unrelated to work, stop and cut the distraction off at the pass. In order to combat the most common distractions, you must be able to recognize when they're stealing your attention away. Practice staying mindful of resisting distractions by repeating a phrase like "be here now" or "this is not what I need to be doing" when you catch your attention drifting. Being vigilant of your mind state can help snap you back to reality.
Many distractions simply have to be ignored. The brain is well-equipped to block out smaller, less intrusive distractions, but with a little practice you can learn to build up your focus and attention like a muscle.
Most people lose so much time to extraneous activities because they fail to notice when they're getting distracted, and only become aware of their mistake once the damage has been done.
2-2. Resist the urge to procrastinate.
Be disciplined about making yourself start working. Procrastination is a major distraction because it allows you to convince yourself that you’ll be better off performing a task when you feel more prepared. Once you realize that you’ll never get anything done unless you do it now, you won’t feel so tempted to put things off.
Procrastination is a childish mentality. It can cause you to avoid responsibility in favor of feeling good right now.
Research has shown that people rarely meet with more success when they put things off until later as opposed to doing them right away.
2-3. Focus with intention.
Sometimes you have to remind yourself to actively focus. Many people never truly learn how to stay focused and find it difficult to keep their minds from wandering when there’s work to be done. Try to shut off your own mental distractions so that you can zero in on checking items off your to-do list. It’s not enough to simply know that you need to focus; you have to apply yourself to the action you’re performing in the moment.
It can help to remember that the best way to get everything done is to put all your effort toward one thing at a time. Start by seeing a specific task or project through to completion, then move onto another, then another, until you’ve met your goal for the day.
2-4. Get away from the source of your distractions.
Physically remove yourself from a certain set of distractions that are leaching your mental power. Pack the materials you need for work or a creative project and head down to the library or a quiet cafe where you can peacefully resume your labors. By isolating yourself, you'll be able to literally escape the distractions that you just can't ignore. If you're powerless before a certain distraction, sometimes you just have to cut and run.
Even if you're unable to literally leave the worst of your distractions behind, there are still things you can do to rid them from your mind. Leave your phone at home, turn off your wi-fi and close every tab you have open that isn't helping you with your current task.
An ideal working environment is one where there are as few distractions present as possible. This can mean persistent annoyances like cell phones, computers and social media, but it can also include anything that reminds you of what you'd rather be doing.
3. Working More Efficiently
3-1. Set aside specific times to work.
Find out what time of day you do your best work and structure your to-do list around those hours. If you’re a morning person, wake up and get busy before you stall out and lose motivation. Night owls can divide their chores up between regular working hours and free time after everyone else has gone to bed. Most people are realistically only able to stay focused for a few hours a day, so be sure that you’re making the best use of that time.<
Develop a habit of working at the same time every day, and make yourself stick to it.
If you keep odd or irregular hours, let others know when you’re working to keep from being bothered.
3-2. Do your most important work first.
Have a clear idea in mind of what you need to get done and take care of the biggest challenges first. That way, you’ll at least be assured that the most crucial tasks have been dealt with. Be able to prioritize wisely so that any leftover work can be knocked out with minimal time and energy. After a while, the anxiety of facing a mountain of unfinished work will disappear.
When you have a proposal to outline, meetings to schedule and emails to answer, it can be easy to start feeling overwhelmed. By completing the outline first, however, then using the rest of your day to get your schedule in order and follow up on correspondences, you can save yourself a lot of rush and stress.
3-3. Give yourself a daily minimum of things to do.
Rather than looking at everything you need to do at once, assign yourself one or two daily goals to achieve. Keep these goals small and attainable. You might find that you have a hard time motivating yourself go out and build a fence around your backyard if you can only think of how much time, effort and expense it will take. If you instead tell yourself that you only need to dig the holes for the posts one day, then plant them the next day, and so on, your responsibilities will no longer seem so daunting.
Start with modest, specific daily minimums and build them up as you grow more confident. You’re much more likely to exceed your expectations if you resolve to spend ten minutes on the treadmill, rather than simply saying “I have to exercise today.”
With few exceptions, most goals will take time to accomplish. Break yourself of the habit of thinking you need to get everything done immediately or all at once. Plotting manageable short-term goals keeps you from biting off more than you can chew.
3-4. Take breaks judiciously.
Take frequent, short breaks and use them to take care of your physical needs and renew your motivation. A good guideline is to break for 12-15 minutes after every hour of work you do. Use that time to go to the bathroom, drink a glass of water, have a snack or rest your eyes. Don’t succumb to the temptation to send personal texts or see what’s on TV. The more you let your thoughts stray, the tougher it will be to return them to the task at hand.
Most people can only maintain their focus for about an hour at a time or less. It can be counterproductive to force yourself to keep working beyond this point, as it becomes more likely that you’ll start making mistakes or miss important information.
Go for a quick walk or do some light stretching during your breaks to keep your blood flowing. This can help you stay mentally sharp and ready to jump back into things.
3-5. Get plenty of rest.
Aim to get a full night's sleep every evening. Exactly how much sleep you may need will vary, but most people require at least six hours a night to function at their best. When you’re rested, your ability to think and perform goes way up. Sleeping puts your mind at ease after obsessing over productivity all day, and gives you a much-needed break from thinking about what all you have to do tomorrow.
Turn off all electronic devices at least an hour before bed—these can keep you wired.
If you’re extremely busy, supplement the amount of sleep you get with short naps throughout the day.
Tips
Keeping a day planner or journal is a good way to outline your daily minimum goals and track your prime productivity times.
Come up with self-imposed deadlines. Tell yourself, for example, "I'm going to have this project finished by the end of the weekend." The pressure of an impending deadline helps many people take action toward completing their goals.
Eat throughout the day. Keeping your blood sugar up makes you more alert, improves organization and attention to detail and provides you with energy to tackle what's in store for you. Fix yourself a hearty breakfast in the morning, and make sure you’re getting something to eat every few hours, even if it’s just a small snack.
Warnings
There will always be something there to distract you. Unless you can train yourself to disregard natural distractions, you'll never be able to accomplish as much as you need to.
Some people may have less freedom to turn off their electronic devices than others. If your responsibilities require you to be on your phone, tablet or computer regularly, you might have to exercise a little more personal discipline in deciding what's a productive use of your device and what isn't.
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Creating a Distraction-Free Environment\\n1-1. Shut off your phone and other electronics.\\nBefore you dive into working, cleaning, writing or whatever else you need to do, turn off or silence your cell phone and anything else that might prove to be a distraction. This includes the TV, video games, etc. Technology is arguably the biggest distraction in modern society, and being surrounded by beeping, buzzing, flashing devices can really hold you back.\\nUnless you use your computer for work, shut it down or set it to hibernate.\\nDisable sound alerts for texts, emails and tweets to keep yourself from looking at your phone every time there’s activity.\\nIf you have an especially hard time keeping yourself on task, put away potential distractions somewhere that it would be a hassle to get them back out.\\n1-2. Put your music on pause.\\nWhen you really need to buckle down, work in silence and give your thoughts room to stretch. Your mind naturally fixates on melodies, rhythms and lyrics. Music can uplift your spirits and make the time pass faster, but by subconsciously following along with a song playing in the background, you’ll be limiting your ability to concentrate whether you realize it or not.\\nSave the tunes for after you’ve finished a particular project, or for times when you’re performing light, mindless tasks.\\n1-3. Find out where you work best.\\nIf you work from home or are involved in creative endeavors, pick a place where you can work comfortably for long periods of time. This could be a small corner desk, a well-lit sunroom or your favorite coffee shop. The point is to surround yourself with an atmosphere that makes completing tasks easier. \\nBe careful of surroundings that can dull your focus in other ways. People tend to associate spaces with their common uses, so trying to work in a quiet bedroom may just make you sleepy.\\n1-4. Make sure you won’t be interrupted.\\nAs best you can, try to insulate yourself from being distracted by others when you have big projects that demand your attention. Situate yourself someplace where people are unlikely to pass by and pull you out of your zone. If you work in an office, for instance, shutting the door can relay the message that you’d prefer not to be bothered. This may not always be possible if you share a space with coworkers, customers or children, but you should at least be able to single out which interactions are necessary and which aren’t.\\nOrganizing your duties in their most efficient logical order can also keep you from having to interrupt your own work later on.\\nPutting on a pair of headphones, even if they’re not playing anything, will make you appear busy and discourage people from trying to start casual conversations.\\n2. Ignoring and Overcoming Distractions\\n2-1. Be aware of when you're getting distracted.\\nThe second you notice yourself reaching for your phone to check a text message or opening a webpage unrelated to work, stop and cut the distraction off at the pass. In order to combat the most common distractions, you must be able to recognize when they're stealing your attention away. Practice staying mindful of resisting distractions by repeating a phrase like \\\"be here now\\\" or \\\"this is not what I need to be doing\\\" when you catch your attention drifting. Being vigilant of your mind state can help snap you back to reality.\\nMany distractions simply have to be ignored. The brain is well-equipped to block out smaller, less intrusive distractions, but with a little practice you can learn to build up your focus and attention like a muscle.\\nMost people lose so much time to extraneous activities because they fail to notice when they're getting distracted, and only become aware of their mistake once the damage has been done.\\n2-2. Resist the urge to procrastinate.\\nBe disciplined about making yourself start working. Procrastination is a major distraction because it allows you to convince yourself that you’ll be better off performing a task when you feel more prepared. Once you realize that you’ll never get anything done unless you do it now, you won’t feel so tempted to put things off.\\nProcrastination is a childish mentality. It can cause you to avoid responsibility in favor of feeling good right now.\\nResearch has shown that people rarely meet with more success when they put things off until later as opposed to doing them right away.\\n2-3. Focus with intention.\\nSometimes you have to remind yourself to actively focus. Many people never truly learn how to stay focused and find it difficult to keep their minds from wandering when there’s work to be done. Try to shut off your own mental distractions so that you can zero in on checking items off your to-do list. It’s not enough to simply know that you need to focus; you have to apply yourself to the action you’re performing in the moment.\\nIt can help to remember that the best way to get everything done is to put all your effort toward one thing at a time. Start by seeing a specific task or project through to completion, then move onto another, then another, until you’ve met your goal for the day.\\n2-4. Get away from the source of your distractions.\\nPhysically remove yourself from a certain set of distractions that are leaching your mental power. Pack the materials you need for work or a creative project and head down to the library or a quiet cafe where you can peacefully resume your labors. By isolating yourself, you'll be able to literally escape the distractions that you just can't ignore. If you're powerless before a certain distraction, sometimes you just have to cut and run.\\nEven if you're unable to literally leave the worst of your distractions behind, there are still things you can do to rid them from your mind. Leave your phone at home, turn off your wi-fi and close every tab you have open that isn't helping you with your current task.\\nAn ideal working environment is one where there are as few distractions present as possible. This can mean persistent annoyances like cell phones, computers and social media, but it can also include anything that reminds you of what you'd rather be doing.\\n3. Working More Efficiently\\n3-1. Set aside specific times to work.\\nFind out what time of day you do your best work and structure your to-do list around those hours. If you’re a morning person, wake up and get busy before you stall out and lose motivation. Night owls can divide their chores up between regular working hours and free time after everyone else has gone to bed. Most people are realistically only able to stay focused for a few hours a day, so be sure that you’re making the best use of that time.<\\nDevelop a habit of working at the same time every day, and make yourself stick to it.\\nIf you keep odd or irregular hours, let others know when you’re working to keep from being bothered.\\n3-2. Do your most important work first.\\nHave a clear idea in mind of what you need to get done and take care of the biggest challenges first. That way, you’ll at least be assured that the most crucial tasks have been dealt with. Be able to prioritize wisely so that any leftover work can be knocked out with minimal time and energy. After a while, the anxiety of facing a mountain of unfinished work will disappear.\\nWhen you have a proposal to outline, meetings to schedule and emails to answer, it can be easy to start feeling overwhelmed. By completing the outline first, however, then using the rest of your day to get your schedule in order and follow up on correspondences, you can save yourself a lot of rush and stress.\\n3-3. Give yourself a daily minimum of things to do.\\nRather than looking at everything you need to do at once, assign yourself one or two daily goals to achieve. Keep these goals small and attainable. You might find that you have a hard time motivating yourself go out and build a fence around your backyard if you can only think of how much time, effort and expense it will take. If you instead tell yourself that you only need to dig the holes for the posts one day, then plant them the next day, and so on, your responsibilities will no longer seem so daunting.\\nStart with modest, specific daily minimums and build them up as you grow more confident. You’re much more likely to exceed your expectations if you resolve to spend ten minutes on the treadmill, rather than simply saying “I have to exercise today.”\\nWith few exceptions, most goals will take time to accomplish. Break yourself of the habit of thinking you need to get everything done immediately or all at once. Plotting manageable short-term goals keeps you from biting off more than you can chew.\\n3-4. Take breaks judiciously.\\nTake frequent, short breaks and use them to take care of your physical needs and renew your motivation. A good guideline is to break for 12-15 minutes after every hour of work you do. Use that time to go to the bathroom, drink a glass of water, have a snack or rest your eyes. Don’t succumb to the temptation to send personal texts or see what’s on TV. The more you let your thoughts stray, the tougher it will be to return them to the task at hand.\\nMost people can only maintain their focus for about an hour at a time or less. It can be counterproductive to force yourself to keep working beyond this point, as it becomes more likely that you’ll start making mistakes or miss important information.\\nGo for a quick walk or do some light stretching during your breaks to keep your blood flowing. This can help you stay mentally sharp and ready to jump back into things.\\n3-5. Get plenty of rest.\\nAim to get a full night's sleep every evening. Exactly how much sleep you may need will vary, but most people require at least six hours a night to function at their best. When you’re rested, your ability to think and perform goes way up. Sleeping puts your mind at ease after obsessing over productivity all day, and gives you a much-needed break from thinking about what all you have to do tomorrow.\\nTurn off all electronic devices at least an hour before bed—these can keep you wired.\\nIf you’re extremely busy, supplement the amount of sleep you get with short naps throughout the day.\\nTips\\nKeeping a day planner or journal is a good way to outline your daily minimum goals and track your prime productivity times.\\nCome up with self-imposed deadlines. Tell yourself, for example, \\\"I'm going to have this project finished by the end of the weekend.\\\" The pressure of an impending deadline helps many people take action toward completing their goals.\\nEat throughout the day. Keeping your blood sugar up makes you more alert, improves organization and attention to detail and provides you with energy to tackle what's in store for you. Fix yourself a hearty breakfast in the morning, and make sure you’re getting something to eat every few hours, even if it’s just a small snack.\\nWarnings\\nThere will always be something there to distract you. Unless you can train yourself to disregard natural distractions, you'll never be able to accomplish as much as you need to.\\nSome people may have less freedom to turn off their electronic devices than others. If your responsibilities require you to be on your phone, tablet or computer regularly, you might have to exercise a little more personal discipline in deciding what's a productive use of your device and what isn't.\\n\", \"简要回答\": \"In today’s fast-paced, technology-reliant world, it can be tougher than ever to focus on taking care of business without getting distracted. Many of the thoughts, behaviors and devices that play an important role in daily life can become hindrances when trying to focus. In order to stay on task and get things done, it’s essential to create an environment for yourself in which you can work without having your attention pulled in different directions. This includes measures like turning off your phones and other electronics, scheduling specific times to work and meeting a quota of work and other tasks that you set for yourself.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Creating a Distraction-Free Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Shut off your phone and other electronics.\", \"描述\": \"Before you dive into working, cleaning, writing or whatever else you need to do, turn off or silence your cell phone and anything else that might prove to be a distraction. This includes the TV, video games, etc. Technology is arguably the biggest distraction in modern society, and being surrounded by beeping, buzzing, flashing devices can really hold you back.\\nUnless you use your computer for work, shut it down or set it to hibernate.\\nDisable sound alerts for texts, emails and tweets to keep yourself from looking at your phone every time there’s activity.\\nIf you have an especially hard time keeping yourself on task, put away potential distractions somewhere that it would be a hassle to get them back out.\"}, {\"编号\": 2, \"标题\": \"Put your music on pause.\", \"描述\": \"When you really need to buckle down, work in silence and give your thoughts room to stretch. Your mind naturally fixates on melodies, rhythms and lyrics. Music can uplift your spirits and make the time pass faster, but by subconsciously following along with a song playing in the background, you’ll be limiting your ability to concentrate whether you realize it or not.\\nSave the tunes for after you’ve finished a particular project, or for times when you’re performing light, mindless tasks.\"}, {\"编号\": 3, \"标题\": \"Find out where you work best.\", \"描述\": \"If you work from home or are involved in creative endeavors, pick a place where you can work comfortably for long periods of time. This could be a small corner desk, a well-lit sunroom or your favorite coffee shop. The point is to surround yourself with an atmosphere that makes completing tasks easier. \\nBe careful of surroundings that can dull your focus in other ways. People tend to associate spaces with their common uses, so trying to work in a quiet bedroom may just make you sleepy.\"}, {\"编号\": 4, \"标题\": \"Make sure you won’t be interrupted.\", \"描述\": \"As best you can, try to insulate yourself from being distracted by others when you have big projects that demand your attention. Situate yourself someplace where people are unlikely to pass by and pull you out of your zone. If you work in an office, for instance, shutting the door can relay the message that you’d prefer not to be bothered. This may not always be possible if you share a space with coworkers, customers or children, but you should at least be able to single out which interactions are necessary and which aren’t.\\nOrganizing your duties in their most efficient logical order can also keep you from having to interrupt your own work later on.\\nPutting on a pair of headphones, even if they’re not playing anything, will make you appear busy and discourage people from trying to start casual conversations.\"}]}, {\"编号\": 2, \"标题\": \"Ignoring and Overcoming Distractions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware of when you're getting distracted.\", \"描述\": \"The second you notice yourself reaching for your phone to check a text message or opening a webpage unrelated to work, stop and cut the distraction off at the pass. In order to combat the most common distractions, you must be able to recognize when they're stealing your attention away. Practice staying mindful of resisting distractions by repeating a phrase like \\\"be here now\\\" or \\\"this is not what I need to be doing\\\" when you catch your attention drifting. Being vigilant of your mind state can help snap you back to reality.\\nMany distractions simply have to be ignored. The brain is well-equipped to block out smaller, less intrusive distractions, but with a little practice you can learn to build up your focus and attention like a muscle.\\nMost people lose so much time to extraneous activities because they fail to notice when they're getting distracted, and only become aware of their mistake once the damage has been done.\"}, {\"编号\": 2, \"标题\": \"Resist the urge to procrastinate.\", \"描述\": \"Be disciplined about making yourself start working. Procrastination is a major distraction because it allows you to convince yourself that you’ll be better off performing a task when you feel more prepared. Once you realize that you’ll never get anything done unless you do it now, you won’t feel so tempted to put things off.\\nProcrastination is a childish mentality. It can cause you to avoid responsibility in favor of feeling good right now.\\nResearch has shown that people rarely meet with more success when they put things off until later as opposed to doing them right away.\"}, {\"编号\": 3, \"标题\": \"Focus with intention.\", \"描述\": \"Sometimes you have to remind yourself to actively focus. Many people never truly learn how to stay focused and find it difficult to keep their minds from wandering when there’s work to be done. Try to shut off your own mental distractions so that you can zero in on checking items off your to-do list. It’s not enough to simply know that you need to focus; you have to apply yourself to the action you’re performing in the moment.\\nIt can help to remember that the best way to get everything done is to put all your effort toward one thing at a time. Start by seeing a specific task or project through to completion, then move onto another, then another, until you’ve met your goal for the day.\"}, {\"编号\": 4, \"标题\": \"Get away from the source of your distractions.\", \"描述\": \"Physically remove yourself from a certain set of distractions that are leaching your mental power. Pack the materials you need for work or a creative project and head down to the library or a quiet cafe where you can peacefully resume your labors. By isolating yourself, you'll be able to literally escape the distractions that you just can't ignore. If you're powerless before a certain distraction, sometimes you just have to cut and run.\\nEven if you're unable to literally leave the worst of your distractions behind, there are still things you can do to rid them from your mind. Leave your phone at home, turn off your wi-fi and close every tab you have open that isn't helping you with your current task.\\nAn ideal working environment is one where there are as few distractions present as possible. This can mean persistent annoyances like cell phones, computers and social media, but it can also include anything that reminds you of what you'd rather be doing.\"}]}, {\"编号\": 3, \"标题\": \"Working More Efficiently\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set aside specific times to work.\", \"描述\": \"Find out what time of day you do your best work and structure your to-do list around those hours. If you’re a morning person, wake up and get busy before you stall out and lose motivation. Night owls can divide their chores up between regular working hours and free time after everyone else has gone to bed. Most people are realistically only able to stay focused for a few hours a day, so be sure that you’re making the best use of that time.<\\nDevelop a habit of working at the same time every day, and make yourself stick to it.\\nIf you keep odd or irregular hours, let others know when you’re working to keep from being bothered.\"}, {\"编号\": 2, \"标题\": \"Do your most important work first.\", \"描述\": \"Have a clear idea in mind of what you need to get done and take care of the biggest challenges first. That way, you’ll at least be assured that the most crucial tasks have been dealt with. Be able to prioritize wisely so that any leftover work can be knocked out with minimal time and energy. After a while, the anxiety of facing a mountain of unfinished work will disappear.\\nWhen you have a proposal to outline, meetings to schedule and emails to answer, it can be easy to start feeling overwhelmed. By completing the outline first, however, then using the rest of your day to get your schedule in order and follow up on correspondences, you can save yourself a lot of rush and stress.\"}, {\"编号\": 3, \"标题\": \"Give yourself a daily minimum of things to do.\", \"描述\": \"Rather than looking at everything you need to do at once, assign yourself one or two daily goals to achieve. Keep these goals small and attainable. You might find that you have a hard time motivating yourself go out and build a fence around your backyard if you can only think of how much time, effort and expense it will take. If you instead tell yourself that you only need to dig the holes for the posts one day, then plant them the next day, and so on, your responsibilities will no longer seem so daunting.\\nStart with modest, specific daily minimums and build them up as you grow more confident. You’re much more likely to exceed your expectations if you resolve to spend ten minutes on the treadmill, rather than simply saying “I have to exercise today.”\\nWith few exceptions, most goals will take time to accomplish. Break yourself of the habit of thinking you need to get everything done immediately or all at once. Plotting manageable short-term goals keeps you from biting off more than you can chew.\"}, {\"编号\": 4, \"标题\": \"Take breaks judiciously.\", \"描述\": \"Take frequent, short breaks and use them to take care of your physical needs and renew your motivation. A good guideline is to break for 12-15 minutes after every hour of work you do. Use that time to go to the bathroom, drink a glass of water, have a snack or rest your eyes. Don’t succumb to the temptation to send personal texts or see what’s on TV. The more you let your thoughts stray, the tougher it will be to return them to the task at hand.\\nMost people can only maintain their focus for about an hour at a time or less. It can be counterproductive to force yourself to keep working beyond this point, as it becomes more likely that you’ll start making mistakes or miss important information.\\nGo for a quick walk or do some light stretching during your breaks to keep your blood flowing. This can help you stay mentally sharp and ready to jump back into things.\"}, {\"编号\": 5, \"标题\": \"Get plenty of rest.\", \"描述\": \"Aim to get a full night's sleep every evening. Exactly how much sleep you may need will vary, but most people require at least six hours a night to function at their best. When you’re rested, your ability to think and perform goes way up. Sleeping puts your mind at ease after obsessing over productivity all day, and gives you a much-needed break from thinking about what all you have to do tomorrow.\\nTurn off all electronic devices at least an hour before bed—these can keep you wired.\\nIf you’re extremely busy, supplement the amount of sleep you get with short naps throughout the day.\"}], \"小提示\": [\"Keeping a day planner or journal is a good way to outline your daily minimum goals and track your prime productivity times.\\n\", \"Come up with self-imposed deadlines. Tell yourself, for example, \\\"I'm going to have this project finished by the end of the weekend.\\\" The pressure of an impending deadline helps many people take action toward completing their goals.\\n\", \"Eat throughout the day. Keeping your blood sugar up makes you more alert, improves organization and attention to detail and provides you with energy to tackle what's in store for you. Fix yourself a hearty breakfast in the morning, and make sure you’re getting something to eat every few hours, even if it’s just a small snack.\\n\"], \"注意事项\": [\"There will always be something there to distract you. Unless you can train yourself to disregard natural distractions, you'll never be able to accomplish as much as you need to.\\n\", \"Some people may have less freedom to turn off their electronic devices than others. If your responsibilities require you to be on your phone, tablet or computer regularly, you might have to exercise a little more personal discipline in deciding what's a productive use of your device and what isn't.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,992 | How to Avoid Distractions While Studying | 1. Easy Tips for Better Focus
1-1. Tune out specific distractions as you notice them.
Say you're trying to study in the library and you keep getting distracted by someone texting. Take note of this specific distraction then tell yourself you are going to overcome it. The next time you see it happen, will yourself not to look. Keep doing this every time the distraction comes up, and eventually you will no longer notice it.
1-2. Give yourself a worry break.
Life can get really busy, so it's no surprise if you find yourself distracted from studying by thoughts about everything else. Rather than acting like all of those other needs don't exist, give yourself an outlet. Spend 5 minutes thinking about everything that's on your plate, but then tell yourself it's time to focus on the main task for now: studying.
1-3. Prioritize your studying by setting a main goal.
When you've got an exam coming up, it's easy to think you need to study everything. Breaking things down and establishing just one primary goal makes things more manageable and you will be less prone to becoming distracted.
For example, if you have a biology exam coming up that covers three chapters, you don't have to cram everything into one study session. Try focusing first on the parts that give you trouble, like that subsection on the Krebs cycle. Also try making notes and flashcards as it helps.
1-4. Go off the grid.
Texting, social media, calls, and other distractions that come from our electronic devices are some of the biggest barriers to staying focused when studying. Luckily, the fix is easy and totally within your control. Unplug yourself!
Turn off notifications on your devices. (If your device has the “Do not disturb” mode, try using that.) Better still, turn them off completely.
Don't take calls or texts. Turn off your phone if you are able, or at least keep it on silent and away.
If you can't stop this distraction, look into apps or browser plugins that can block social media, certain websites, or any other specific outlets that pull you away from studying.
Try keeping your phone in another room so you're less likely to use it while you're studying.
1-5. Work with your energy levels.
It's natural to want to procrastinate and put off the most difficult or unpleasant tasks. Your energy level at the start of a study session will be higher, however, so it's actually best to begin with the harder things. Put off the easier tasks instead. This will keep your focus sharp when you need it most.
1-6. Take a brief study break now and then.
It might seem counterintuitive, but stepping away from your studies now and then can actually be more beneficial than trying to plow through everything without stopping. About once an hour, get up and take a short break of about 5 minutes. This helps refresh you so that you can stay focused when you come back to studying.
Moving around a bit, such as by taking a brief walk, will be most beneficial.
1-7. Don't attempt to multitask.
Some people imagine that knocking out several things at once means you can work faster. Attempting to multitask, such as doing your homework while watching TV or shopping online, will cause you to lose your focus. Instead concentrate on one task at a time.
1-8. Keep yourself on track with the “be here now” technique.
Whenever you feel your attention begin to wander, stop and tell yourself to “be here now.” You may have to do this several times, but you will be gently reminding yourself that you want to focus on the task at hand.
If you do this consistently, you should find that you gradually spend less and less time being distracted.
2. Hacking Your Study Schedule
2-1. Set a study schedule.
When you have many classes or things to study for, it can seem hard to get through everything. Give yourself a schedule where you set specific times to study particular subjects. This makes studying seem less overwhelming, helping you to stay on task.
For example, you might decide to study biology for an hour on Monday night, followed by an hour of English. Then, on Tuesday afternoons, you study Math for two hours.
Keep your schedule, but be flexible when needed. For example, if you have a biology exam coming up on Tuesday, you might study Biology for two hours on Monday night, and put English off for Tuesday.
If you are studying around other people, post your schedule so they will know when it's not ok to distract you.
2-2. Change subjects every two hours.
A little variety keeps you refreshed and focused. If you try to study one thing for too long, your energy level and attention span will go way down. Switch things up to combat this. For instance, after two hours of Math, take a short break then switch to studying English.
2-3. Give in to your distraction as a reward.
Distractions can actually be used in a positive way, and an incentive to get you through your studying. Say you need to study Geometry for an hour but keep getting distracted by funny cat videos. Tell yourself that if you get through the hour of studying without being distracted, you'll then let yourself watch all the cat videos you want.
3. Creating the Perfect Study Space
3-1. Find a place that makes you want to study.
If the books and seriousness of the library put you in the mood for focusing on Trigonometry, go for it. If the comfy chairs and coffee at your local cafe are what you need to get through your reading for English, go there. The most important thing is that the location motivates you to study.
Most people like a place that is neither too cold nor too warm.
A study space shouldn't be loud. Some people prefer a place that is absolutely quiet, others like a little background noise.
If you are often distracted by studying, choose a seat that faces a wall rather than a window, hallway, or other seats.
3-2. Let others know if you're studying at home.
Put a sign on your door that lets others know you're studying. This will keep them from distracting you.
You can also message your friends, tell them when you're studying, and ask them not to disturb you during that time.
If your home environment is always too noisy and you can't study anywhere else, a pair of earplugs, ear defenders or noise-cancelling headphones should block most (if not all) of the noise out. Playing a calm "white noise" background track through headphones can help you to focus on your studies while also masking even more noise around you if you find music too distracting.
3-3. Use music only if you're sure it helps you stay focused.
Studies about whether or not music helps you focus when studying are mixed. If you feel like listening to music keeps you energized and focused on studying, you can use it. Keep a couple things in mind, however:
The music should be fairly quiet.
Choose music that has no lyrics so you'll be less likely to become distracted.
Consider listening to “white noise” tracks for background noise instead of music.
Tips
If you study at home and are constantly bothered by parents, pets, and siblings, move to a place that's away from them, but where you're still motivated to study.
If you mostly get online distractions, consider using a site blocker
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Easy Tips for Better Focus\\n1-1. Tune out specific distractions as you notice them.\\nSay you're trying to study in the library and you keep getting distracted by someone texting. Take note of this specific distraction then tell yourself you are going to overcome it. The next time you see it happen, will yourself not to look. Keep doing this every time the distraction comes up, and eventually you will no longer notice it.\\n1-2. Give yourself a worry break.\\nLife can get really busy, so it's no surprise if you find yourself distracted from studying by thoughts about everything else. Rather than acting like all of those other needs don't exist, give yourself an outlet. Spend 5 minutes thinking about everything that's on your plate, but then tell yourself it's time to focus on the main task for now: studying.\\n1-3. Prioritize your studying by setting a main goal.\\nWhen you've got an exam coming up, it's easy to think you need to study everything. Breaking things down and establishing just one primary goal makes things more manageable and you will be less prone to becoming distracted.\\nFor example, if you have a biology exam coming up that covers three chapters, you don't have to cram everything into one study session. Try focusing first on the parts that give you trouble, like that subsection on the Krebs cycle. Also try making notes and flashcards as it helps.\\n1-4. Go off the grid.\\nTexting, social media, calls, and other distractions that come from our electronic devices are some of the biggest barriers to staying focused when studying. Luckily, the fix is easy and totally within your control. Unplug yourself!\\nTurn off notifications on your devices. (If your device has the “Do not disturb” mode, try using that.) Better still, turn them off completely.\\nDon't take calls or texts. Turn off your phone if you are able, or at least keep it on silent and away.\\nIf you can't stop this distraction, look into apps or browser plugins that can block social media, certain websites, or any other specific outlets that pull you away from studying.\\nTry keeping your phone in another room so you're less likely to use it while you're studying.\\n1-5. Work with your energy levels.\\nIt's natural to want to procrastinate and put off the most difficult or unpleasant tasks. Your energy level at the start of a study session will be higher, however, so it's actually best to begin with the harder things. Put off the easier tasks instead. This will keep your focus sharp when you need it most.\\n1-6. Take a brief study break now and then.\\nIt might seem counterintuitive, but stepping away from your studies now and then can actually be more beneficial than trying to plow through everything without stopping. About once an hour, get up and take a short break of about 5 minutes. This helps refresh you so that you can stay focused when you come back to studying.\\nMoving around a bit, such as by taking a brief walk, will be most beneficial.\\n1-7. Don't attempt to multitask.\\nSome people imagine that knocking out several things at once means you can work faster. Attempting to multitask, such as doing your homework while watching TV or shopping online, will cause you to lose your focus. Instead concentrate on one task at a time.\\n1-8. Keep yourself on track with the “be here now” technique.\\nWhenever you feel your attention begin to wander, stop and tell yourself to “be here now.” You may have to do this several times, but you will be gently reminding yourself that you want to focus on the task at hand.\\nIf you do this consistently, you should find that you gradually spend less and less time being distracted.\\n2. Hacking Your Study Schedule\\n2-1. Set a study schedule.\\nWhen you have many classes or things to study for, it can seem hard to get through everything. Give yourself a schedule where you set specific times to study particular subjects. This makes studying seem less overwhelming, helping you to stay on task.\\nFor example, you might decide to study biology for an hour on Monday night, followed by an hour of English. Then, on Tuesday afternoons, you study Math for two hours.\\nKeep your schedule, but be flexible when needed. For example, if you have a biology exam coming up on Tuesday, you might study Biology for two hours on Monday night, and put English off for Tuesday.\\nIf you are studying around other people, post your schedule so they will know when it's not ok to distract you.\\n2-2. Change subjects every two hours.\\nA little variety keeps you refreshed and focused. If you try to study one thing for too long, your energy level and attention span will go way down. Switch things up to combat this. For instance, after two hours of Math, take a short break then switch to studying English.\\n2-3. Give in to your distraction as a reward.\\nDistractions can actually be used in a positive way, and an incentive to get you through your studying. Say you need to study Geometry for an hour but keep getting distracted by funny cat videos. Tell yourself that if you get through the hour of studying without being distracted, you'll then let yourself watch all the cat videos you want.\\n3. Creating the Perfect Study Space\\n3-1. Find a place that makes you want to study.\\nIf the books and seriousness of the library put you in the mood for focusing on Trigonometry, go for it. If the comfy chairs and coffee at your local cafe are what you need to get through your reading for English, go there. The most important thing is that the location motivates you to study.\\nMost people like a place that is neither too cold nor too warm.\\nA study space shouldn't be loud. Some people prefer a place that is absolutely quiet, others like a little background noise.\\nIf you are often distracted by studying, choose a seat that faces a wall rather than a window, hallway, or other seats.\\n3-2. Let others know if you're studying at home.\\nPut a sign on your door that lets others know you're studying. This will keep them from distracting you.\\nYou can also message your friends, tell them when you're studying, and ask them not to disturb you during that time.\\nIf your home environment is always too noisy and you can't study anywhere else, a pair of earplugs, ear defenders or noise-cancelling headphones should block most (if not all) of the noise out. Playing a calm \\\"white noise\\\" background track through headphones can help you to focus on your studies while also masking even more noise around you if you find music too distracting.\\n3-3. Use music only if you're sure it helps you stay focused.\\nStudies about whether or not music helps you focus when studying are mixed. If you feel like listening to music keeps you energized and focused on studying, you can use it. Keep a couple things in mind, however:\\nThe music should be fairly quiet.\\nChoose music that has no lyrics so you'll be less likely to become distracted.\\nConsider listening to “white noise” tracks for background noise instead of music.\\nTips\\nIf you study at home and are constantly bothered by parents, pets, and siblings, move to a place that's away from them, but where you're still motivated to study.\\nIf you mostly get online distractions, consider using a site blocker\\n\", \"简要回答\": \"You know you really want to get good grades. Your parents have put the pressure on, or you promised yourself you would do better. But you keep getting distracted! If you work to find a focused mindset, establish a study schedule, and choose the right place to study, you can cut out the distractions you have control over and minimize the ones you can't stop completely.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Easy Tips for Better Focus\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tune out specific distractions as you notice them.\", \"描述\": \"Say you're trying to study in the library and you keep getting distracted by someone texting. Take note of this specific distraction then tell yourself you are going to overcome it. The next time you see it happen, will yourself not to look. Keep doing this every time the distraction comes up, and eventually you will no longer notice it.\"}, {\"编号\": 2, \"标题\": \"Give yourself a worry break.\", \"描述\": \"Life can get really busy, so it's no surprise if you find yourself distracted from studying by thoughts about everything else. Rather than acting like all of those other needs don't exist, give yourself an outlet. Spend 5 minutes thinking about everything that's on your plate, but then tell yourself it's time to focus on the main task for now: studying.\"}, {\"编号\": 3, \"标题\": \"Prioritize your studying by setting a main goal.\", \"描述\": \"When you've got an exam coming up, it's easy to think you need to study everything. Breaking things down and establishing just one primary goal makes things more manageable and you will be less prone to becoming distracted.\\nFor example, if you have a biology exam coming up that covers three chapters, you don't have to cram everything into one study session. Try focusing first on the parts that give you trouble, like that subsection on the Krebs cycle. Also try making notes and flashcards as it helps.\"}, {\"编号\": 4, \"标题\": \"Go off the grid.\", \"描述\": \"Texting, social media, calls, and other distractions that come from our electronic devices are some of the biggest barriers to staying focused when studying. Luckily, the fix is easy and totally within your control. Unplug yourself!\\nTurn off notifications on your devices. (If your device has the “Do not disturb” mode, try using that.) Better still, turn them off completely.\\nDon't take calls or texts. Turn off your phone if you are able, or at least keep it on silent and away.\\nIf you can't stop this distraction, look into apps or browser plugins that can block social media, certain websites, or any other specific outlets that pull you away from studying.\\nTry keeping your phone in another room so you're less likely to use it while you're studying.\"}, {\"编号\": 5, \"标题\": \"Work with your energy levels.\", \"描述\": \"It's natural to want to procrastinate and put off the most difficult or unpleasant tasks. Your energy level at the start of a study session will be higher, however, so it's actually best to begin with the harder things. Put off the easier tasks instead. This will keep your focus sharp when you need it most.\"}, {\"编号\": 6, \"标题\": \"Take a brief study break now and then.\", \"描述\": \"It might seem counterintuitive, but stepping away from your studies now and then can actually be more beneficial than trying to plow through everything without stopping. About once an hour, get up and take a short break of about 5 minutes. This helps refresh you so that you can stay focused when you come back to studying.\\nMoving around a bit, such as by taking a brief walk, will be most beneficial.\"}, {\"编号\": 7, \"标题\": \"Don't attempt to multitask.\", \"描述\": \"Some people imagine that knocking out several things at once means you can work faster. Attempting to multitask, such as doing your homework while watching TV or shopping online, will cause you to lose your focus. Instead concentrate on one task at a time.\"}, {\"编号\": 8, \"标题\": \"Keep yourself on track with the “be here now” technique.\", \"描述\": \"Whenever you feel your attention begin to wander, stop and tell yourself to “be here now.” You may have to do this several times, but you will be gently reminding yourself that you want to focus on the task at hand.\\nIf you do this consistently, you should find that you gradually spend less and less time being distracted.\"}]}, {\"编号\": 2, \"标题\": \"Hacking Your Study Schedule\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set a study schedule.\", \"描述\": \"When you have many classes or things to study for, it can seem hard to get through everything. Give yourself a schedule where you set specific times to study particular subjects. This makes studying seem less overwhelming, helping you to stay on task.\\nFor example, you might decide to study biology for an hour on Monday night, followed by an hour of English. Then, on Tuesday afternoons, you study Math for two hours.\\nKeep your schedule, but be flexible when needed. For example, if you have a biology exam coming up on Tuesday, you might study Biology for two hours on Monday night, and put English off for Tuesday.\\nIf you are studying around other people, post your schedule so they will know when it's not ok to distract you.\"}, {\"编号\": 2, \"标题\": \"Change subjects every two hours.\", \"描述\": \"A little variety keeps you refreshed and focused. If you try to study one thing for too long, your energy level and attention span will go way down. Switch things up to combat this. For instance, after two hours of Math, take a short break then switch to studying English.\"}, {\"编号\": 3, \"标题\": \"Give in to your distraction as a reward.\", \"描述\": \"Distractions can actually be used in a positive way, and an incentive to get you through your studying. Say you need to study Geometry for an hour but keep getting distracted by funny cat videos. Tell yourself that if you get through the hour of studying without being distracted, you'll then let yourself watch all the cat videos you want.\"}]}, {\"编号\": 3, \"标题\": \"Creating the Perfect Study Space\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a place that makes you want to study.\", \"描述\": \"If the books and seriousness of the library put you in the mood for focusing on Trigonometry, go for it. If the comfy chairs and coffee at your local cafe are what you need to get through your reading for English, go there. The most important thing is that the location motivates you to study.\\nMost people like a place that is neither too cold nor too warm.\\nA study space shouldn't be loud. Some people prefer a place that is absolutely quiet, others like a little background noise.\\nIf you are often distracted by studying, choose a seat that faces a wall rather than a window, hallway, or other seats.\"}, {\"编号\": 2, \"标题\": \"Let others know if you're studying at home.\", \"描述\": \"Put a sign on your door that lets others know you're studying. This will keep them from distracting you.\\nYou can also message your friends, tell them when you're studying, and ask them not to disturb you during that time.\\nIf your home environment is always too noisy and you can't study anywhere else, a pair of earplugs, ear defenders or noise-cancelling headphones should block most (if not all) of the noise out. Playing a calm \\\"white noise\\\" background track through headphones can help you to focus on your studies while also masking even more noise around you if you find music too distracting.\"}, {\"编号\": 3, \"标题\": \"Use music only if you're sure it helps you stay focused.\", \"描述\": \"Studies about whether or not music helps you focus when studying are mixed. If you feel like listening to music keeps you energized and focused on studying, you can use it. Keep a couple things in mind, however:\\nThe music should be fairly quiet.\\nChoose music that has no lyrics so you'll be less likely to become distracted.\\nConsider listening to “white noise” tracks for background noise instead of music.\"}], \"小提示\": [\"If you study at home and are constantly bothered by parents, pets, and siblings, move to a place that's away from them, but where you're still motivated to study.\\n\", \"If you mostly get online distractions, consider using a site blocker\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,993 | How to Avoid Drama | 1. Minimizing Your Own Drama in the Heat of the Moment
1-1. Think before you act.
In the heat of the moment, avoid making a scene over nothing (or losing credibility by overreacting to something that does indeed need to be dealt with). When someone upsets you, take a breath or two before you respond to them. Think of yourself in the third person, as though you are watching yourself from the outside. Examine the reasons why this incident has upset you so you can deal with it in a thoughtful manner instead of acting impulsively. Ask yourself:
“Would I be as upset over this if other parts of my life (school, work, family, etc.) weren’t so stressful at the moment?”
“Am I really this upset over this one incident, or am I already angry with this person over something else entirely?”
“Would this person do the same thing to me if they knew how much it would upset me, or would they refrain in the future if I simply explained why I don’t appreciate this?”
1-2. Rein in your emotions.
You’re not a robot, so allow yourself a moment to feel upset and angry. Give that feeling a chance to wash over you and then recede a little before you react. Resist the urge to attack the other person (emotionally, physically, or both), which will only make the situation much more stressful. Avoid the following traps:.
Engaging in a tit-for-tat exchange in an attempt to hurt the other person as much as they hurt you.
Insisting that you get the last word in.
Plotting intricate revenge (or even just plain old revenge) in order to get back at them.
1-3. Act constructively.
Ride your initial emotions out a little. Identify the reason why you felt upset to begin with. Then think of what steps you can take to actually improve the situation, rather than simply extend it. Choose actions that will solve the matter here and now and reduce the chance of it happening again in the future. Consider whether or not:
Sharing your thoughts and feelings in a calm, straightforward manner will make the other person reconsider their own actions.
Assuring them that they are safe to communicate honestly with you, too, will reduce the risk of future incidents.
Walking away from the situation entirely is the only real way to deescalate it.
1-4. Identify the source early on.
When you find yourself time and time again in situations that always seem to escalate into drama, take a step back. Consider each situation on its own. Then compare it with the others. Identify what is similar or constant from one situation to the next so you know exactly when and where to improve your attitude when new situations arise. Ask yourself:
“Do these situations always occur between me and specific people?”
“Do they tend to happen at the same time (such as stressful periods like finals at school, unemployment, or the holidays)?”
“Am I the only common factor in all these instances?”
2. Preempting Further Drama in Your Life
2-1. Make realistic commitments.
Whether you are dealing with friends, family, significant others, or coworkers, resist the compulsion to please everyone all the time. Only promise time and devotion to people if and when you know you can deliver. Since drama may build up when people think you are “failing” them, clearly define your availability on a case-by-case basis right from the start. Let each person know exactly how much they can expect of you and when, and no more.
2-2. Balance the people in your life.
The more people you include in your life, the more conflict you will have when it comes to scheduling your time. As you make new commitments to new people, incorporate them into your schedule so that no one else feels slighted by any perceived lack of attention. This may mean that you are less available overall for any given person, so be sure that you still make time for them regularly, if not as frequently as you have in the past.
Also know when to make exceptions to your usual schedule for special events like birthdays, weddings, graduations, etc.
2-3. Refrain from making assumptions.
A lot of drama results from miscommunication or no communication at all. Of course, it is impossible to know everything all the time, so when someone upsets you, feel free to ponder the reasons why they acted as they did. Just be sure to clearly divide what you know for sure versus what you merely speculate. Only act on what you definitely know to be fact. If you’re going to assume anything, always assume that your assumptions may turn out to be flat-out wrong in the end.
2-4. Be wary of gossip.
Don’t put too much stock in what other people tell you about events that you haven’t witnessed for yourself. People aren’t necessarily going to lie to you, but recognize that the “truth” may mutate from one person’s telling to the next’s. Accept other people’s versions as their own interpretations of what really happened, but resist passing your own judgment based on other people’s accounts.
2-5. Know when to keep mum.
Although drama is so often the result of poor communication, oversharing the truth can be just as bad. Be honest and forthcoming when you speak with people, but know when to hold the truth back. If you anticipate that someone would be hurt by what you have to say, ask yourself if hearing it would be beneficial to them in the long run. If not, keep it to yourself.
3. Dealing with Other People’s Drama
3-1. Give people the benefit of the doubt at first.
When someone in your life comes to you to unload, lend them an ear. Resist the temptation to immediately write off their need to share everything that is bothering them as simple “drama” (which, obviously, we tend to regard as a “bad” thing). Even if the other person has a history of being melodramatic, appreciate the fact that this does not prevent them from experiencing genuinely crappy moments in life or needing real help from time to time..
3-2. Track how one person’s dramas effect you.
When the same person comes to you again and again with one drama after another, ask yourself if this is acceptable to you. Share your own troubles with them to see if this is a two-way street or if they really only expect you to be an audience for their own woes. Take a step back and assess whether their negative attitude is infecting your own outlook. Count the number of times when their various dramas have led you into situations that you would have rather avoided.
3-3. Know when enough is enough.
If you feel like someone else’s drama is impacting your own life negatively, consider your history with that person. Consider whether your involvement in their past dramas did anything to improve matters for them. If it has, weigh how committed you really feel toward this person, and whether or not you feel obligated to continue being a source of support for them. But if your participation in their drama doesn’t do them any good anyway, be assured that you can quit taking part in it without making things worse for them.
3-4. Draw a line in the sand.
Refuse to participate in their dramas. If you wish to maintain your relationship, politely but honestly explain how all these dramas are really just polluting that relationship. Assure them that you wish to keep them in your life, but to do so, they need to keep their drama to themselves. Or, if you feel they can’t handle such upfront honesty, just refuse to engage in their dramas at all until they finally get the message and deal with them on their own.
If the other person doesn’t matter that much to you to begin with, the solution is much easier. Simply nix them from your life altogether to avoid being sucked into yet another drama (or at the most see them very sparingly).
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Minimizing Your Own Drama in the Heat of the Moment\\n1-1. Think before you act.\\nIn the heat of the moment, avoid making a scene over nothing (or losing credibility by overreacting to something that does indeed need to be dealt with). When someone upsets you, take a breath or two before you respond to them. Think of yourself in the third person, as though you are watching yourself from the outside. Examine the reasons why this incident has upset you so you can deal with it in a thoughtful manner instead of acting impulsively. Ask yourself:\\n“Would I be as upset over this if other parts of my life (school, work, family, etc.) weren’t so stressful at the moment?”\\n“Am I really this upset over this one incident, or am I already angry with this person over something else entirely?”\\n“Would this person do the same thing to me if they knew how much it would upset me, or would they refrain in the future if I simply explained why I don’t appreciate this?”\\n1-2. Rein in your emotions.\\nYou’re not a robot, so allow yourself a moment to feel upset and angry. Give that feeling a chance to wash over you and then recede a little before you react. Resist the urge to attack the other person (emotionally, physically, or both), which will only make the situation much more stressful. Avoid the following traps:.\\nEngaging in a tit-for-tat exchange in an attempt to hurt the other person as much as they hurt you.\\nInsisting that you get the last word in.\\nPlotting intricate revenge (or even just plain old revenge) in order to get back at them.\\n1-3. Act constructively.\\nRide your initial emotions out a little. Identify the reason why you felt upset to begin with. Then think of what steps you can take to actually improve the situation, rather than simply extend it. Choose actions that will solve the matter here and now and reduce the chance of it happening again in the future. Consider whether or not:\\nSharing your thoughts and feelings in a calm, straightforward manner will make the other person reconsider their own actions.\\nAssuring them that they are safe to communicate honestly with you, too, will reduce the risk of future incidents.\\nWalking away from the situation entirely is the only real way to deescalate it.\\n1-4. Identify the source early on.\\nWhen you find yourself time and time again in situations that always seem to escalate into drama, take a step back. Consider each situation on its own. Then compare it with the others. Identify what is similar or constant from one situation to the next so you know exactly when and where to improve your attitude when new situations arise. Ask yourself:\\n“Do these situations always occur between me and specific people?”\\n“Do they tend to happen at the same time (such as stressful periods like finals at school, unemployment, or the holidays)?”\\n“Am I the only common factor in all these instances?”\\n2. Preempting Further Drama in Your Life\\n2-1. Make realistic commitments.\\nWhether you are dealing with friends, family, significant others, or coworkers, resist the compulsion to please everyone all the time. Only promise time and devotion to people if and when you know you can deliver. Since drama may build up when people think you are “failing” them, clearly define your availability on a case-by-case basis right from the start. Let each person know exactly how much they can expect of you and when, and no more.\\n2-2. Balance the people in your life.\\nThe more people you include in your life, the more conflict you will have when it comes to scheduling your time. As you make new commitments to new people, incorporate them into your schedule so that no one else feels slighted by any perceived lack of attention. This may mean that you are less available overall for any given person, so be sure that you still make time for them regularly, if not as frequently as you have in the past.\\nAlso know when to make exceptions to your usual schedule for special events like birthdays, weddings, graduations, etc.\\n2-3. Refrain from making assumptions.\\nA lot of drama results from miscommunication or no communication at all. Of course, it is impossible to know everything all the time, so when someone upsets you, feel free to ponder the reasons why they acted as they did. Just be sure to clearly divide what you know for sure versus what you merely speculate. Only act on what you definitely know to be fact. If you’re going to assume anything, always assume that your assumptions may turn out to be flat-out wrong in the end.\\n2-4. Be wary of gossip.\\nDon’t put too much stock in what other people tell you about events that you haven’t witnessed for yourself. People aren’t necessarily going to lie to you, but recognize that the “truth” may mutate from one person’s telling to the next’s. Accept other people’s versions as their own interpretations of what really happened, but resist passing your own judgment based on other people’s accounts.\\n2-5. Know when to keep mum.\\nAlthough drama is so often the result of poor communication, oversharing the truth can be just as bad. Be honest and forthcoming when you speak with people, but know when to hold the truth back. If you anticipate that someone would be hurt by what you have to say, ask yourself if hearing it would be beneficial to them in the long run. If not, keep it to yourself.\\n3. Dealing with Other People’s Drama\\n3-1. Give people the benefit of the doubt at first.\\nWhen someone in your life comes to you to unload, lend them an ear. Resist the temptation to immediately write off their need to share everything that is bothering them as simple “drama” (which, obviously, we tend to regard as a “bad” thing). Even if the other person has a history of being melodramatic, appreciate the fact that this does not prevent them from experiencing genuinely crappy moments in life or needing real help from time to time..\\n3-2. Track how one person’s dramas effect you.\\nWhen the same person comes to you again and again with one drama after another, ask yourself if this is acceptable to you. Share your own troubles with them to see if this is a two-way street or if they really only expect you to be an audience for their own woes. Take a step back and assess whether their negative attitude is infecting your own outlook. Count the number of times when their various dramas have led you into situations that you would have rather avoided.\\n3-3. Know when enough is enough.\\nIf you feel like someone else’s drama is impacting your own life negatively, consider your history with that person. Consider whether your involvement in their past dramas did anything to improve matters for them. If it has, weigh how committed you really feel toward this person, and whether or not you feel obligated to continue being a source of support for them. But if your participation in their drama doesn’t do them any good anyway, be assured that you can quit taking part in it without making things worse for them.\\n3-4. Draw a line in the sand.\\nRefuse to participate in their dramas. If you wish to maintain your relationship, politely but honestly explain how all these dramas are really just polluting that relationship. Assure them that you wish to keep them in your life, but to do so, they need to keep their drama to themselves. Or, if you feel they can’t handle such upfront honesty, just refuse to engage in their dramas at all until they finally get the message and deal with them on their own.\\nIf the other person doesn’t matter that much to you to begin with, the solution is much easier. Simply nix them from your life altogether to avoid being sucked into yet another drama (or at the most see them very sparingly).\\n\", \"简要回答\": \"Drama is emotionally draining. The good news is you don't need to let other people's drama infiltrate your life. Whether you have a dramatic parent, friend, coworker, or neighbor, it's possible to set boundaries and steer clear of the drama for good. Check out the tips below to learn how to avoid drama and all of the negativity that comes with it.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Minimizing Your Own Drama in the Heat of the Moment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Think before you act.\", \"描述\": \"In the heat of the moment, avoid making a scene over nothing (or losing credibility by overreacting to something that does indeed need to be dealt with). When someone upsets you, take a breath or two before you respond to them. Think of yourself in the third person, as though you are watching yourself from the outside. Examine the reasons why this incident has upset you so you can deal with it in a thoughtful manner instead of acting impulsively. Ask yourself:\\n“Would I be as upset over this if other parts of my life (school, work, family, etc.) weren’t so stressful at the moment?”\\n“Am I really this upset over this one incident, or am I already angry with this person over something else entirely?”\\n“Would this person do the same thing to me if they knew how much it would upset me, or would they refrain in the future if I simply explained why I don’t appreciate this?”\"}, {\"编号\": 2, \"标题\": \"Rein in your emotions.\", \"描述\": \"You’re not a robot, so allow yourself a moment to feel upset and angry. Give that feeling a chance to wash over you and then recede a little before you react. Resist the urge to attack the other person (emotionally, physically, or both), which will only make the situation much more stressful. Avoid the following traps:.\\nEngaging in a tit-for-tat exchange in an attempt to hurt the other person as much as they hurt you.\\nInsisting that you get the last word in.\\nPlotting intricate revenge (or even just plain old revenge) in order to get back at them.\"}, {\"编号\": 3, \"标题\": \"Act constructively.\", \"描述\": \"Ride your initial emotions out a little. Identify the reason why you felt upset to begin with. Then think of what steps you can take to actually improve the situation, rather than simply extend it. Choose actions that will solve the matter here and now and reduce the chance of it happening again in the future. Consider whether or not:\\nSharing your thoughts and feelings in a calm, straightforward manner will make the other person reconsider their own actions.\\nAssuring them that they are safe to communicate honestly with you, too, will reduce the risk of future incidents.\\nWalking away from the situation entirely is the only real way to deescalate it.\"}, {\"编号\": 4, \"标题\": \"Identify the source early on.\", \"描述\": \"When you find yourself time and time again in situations that always seem to escalate into drama, take a step back. Consider each situation on its own. Then compare it with the others. Identify what is similar or constant from one situation to the next so you know exactly when and where to improve your attitude when new situations arise. Ask yourself:\\n“Do these situations always occur between me and specific people?”\\n“Do they tend to happen at the same time (such as stressful periods like finals at school, unemployment, or the holidays)?”\\n“Am I the only common factor in all these instances?”\"}]}, {\"编号\": 2, \"标题\": \"Preempting Further Drama in Your Life\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make realistic commitments.\", \"描述\": \"Whether you are dealing with friends, family, significant others, or coworkers, resist the compulsion to please everyone all the time. Only promise time and devotion to people if and when you know you can deliver. Since drama may build up when people think you are “failing” them, clearly define your availability on a case-by-case basis right from the start. Let each person know exactly how much they can expect of you and when, and no more.\"}, {\"编号\": 2, \"标题\": \"Balance the people in your life.\", \"描述\": \"The more people you include in your life, the more conflict you will have when it comes to scheduling your time. As you make new commitments to new people, incorporate them into your schedule so that no one else feels slighted by any perceived lack of attention. This may mean that you are less available overall for any given person, so be sure that you still make time for them regularly, if not as frequently as you have in the past.\\nAlso know when to make exceptions to your usual schedule for special events like birthdays, weddings, graduations, etc.\"}, {\"编号\": 3, \"标题\": \"Refrain from making assumptions.\", \"描述\": \"A lot of drama results from miscommunication or no communication at all. Of course, it is impossible to know everything all the time, so when someone upsets you, feel free to ponder the reasons why they acted as they did. Just be sure to clearly divide what you know for sure versus what you merely speculate. Only act on what you definitely know to be fact. If you’re going to assume anything, always assume that your assumptions may turn out to be flat-out wrong in the end.\"}, {\"编号\": 4, \"标题\": \"Be wary of gossip.\", \"描述\": \"Don’t put too much stock in what other people tell you about events that you haven’t witnessed for yourself. People aren’t necessarily going to lie to you, but recognize that the “truth” may mutate from one person’s telling to the next’s. Accept other people’s versions as their own interpretations of what really happened, but resist passing your own judgment based on other people’s accounts.\"}, {\"编号\": 5, \"标题\": \"Know when to keep mum.\", \"描述\": \"Although drama is so often the result of poor communication, oversharing the truth can be just as bad. Be honest and forthcoming when you speak with people, but know when to hold the truth back. If you anticipate that someone would be hurt by what you have to say, ask yourself if hearing it would be beneficial to them in the long run. If not, keep it to yourself.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Other People’s Drama\", \"步骤\": [{\"编号\": 1, \"标题\": \"Give people the benefit of the doubt at first.\", \"描述\": \"When someone in your life comes to you to unload, lend them an ear. Resist the temptation to immediately write off their need to share everything that is bothering them as simple “drama” (which, obviously, we tend to regard as a “bad” thing). Even if the other person has a history of being melodramatic, appreciate the fact that this does not prevent them from experiencing genuinely crappy moments in life or needing real help from time to time..\"}, {\"编号\": 2, \"标题\": \"Track how one person’s dramas effect you.\", \"描述\": \"When the same person comes to you again and again with one drama after another, ask yourself if this is acceptable to you. Share your own troubles with them to see if this is a two-way street or if they really only expect you to be an audience for their own woes. Take a step back and assess whether their negative attitude is infecting your own outlook. Count the number of times when their various dramas have led you into situations that you would have rather avoided.\"}, {\"编号\": 3, \"标题\": \"Know when enough is enough.\", \"描述\": \"If you feel like someone else’s drama is impacting your own life negatively, consider your history with that person. Consider whether your involvement in their past dramas did anything to improve matters for them. If it has, weigh how committed you really feel toward this person, and whether or not you feel obligated to continue being a source of support for them. But if your participation in their drama doesn’t do them any good anyway, be assured that you can quit taking part in it without making things worse for them.\"}, {\"编号\": 4, \"标题\": \"Draw a line in the sand.\", \"描述\": \"Refuse to participate in their dramas. If you wish to maintain your relationship, politely but honestly explain how all these dramas are really just polluting that relationship. Assure them that you wish to keep them in your life, but to do so, they need to keep their drama to themselves. Or, if you feel they can’t handle such upfront honesty, just refuse to engage in their dramas at all until they finally get the message and deal with them on their own.\\nIf the other person doesn’t matter that much to you to begin with, the solution is much easier. Simply nix them from your life altogether to avoid being sucked into yet another drama (or at the most see them very sparingly).\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,994 | How to Avoid Dreams While Sleeping | 1. Encouraging Dreamless Sleep
1-1. Practice meditation to calm yourself into dreamless sleep.
Deep meditation can help your mind relax and, as you drift off, encourage a restful sleep without dreams. Try meditating while going to sleep to increase the likelihood of deep, relaxed sleep.
Meditation involves focusing your mind on a word, thought, or feeling to induce a stronger feeling of awareness or calm.
Body scan meditation in particular is useful for lulling yourself to sleep at night.
Try progressive muscle relaxation and deep breathing to reduce stress, which can trigger nightmares.
1-2. Do not pay attention to dreams after having them.
Dwelling on dreams can make them reoccur in the future, either in themes or emotional significance. After waking up, try to distract yourself with work or other activities instead of ruminating on the dream.
The less you pay attention to them, the more likely they are to fade over time.
The exception to this is a nightmare, as exploring its significance may prevent it from recurring. Jot down notes about the nightmare after you wake up.
1-3. Wake yourself up with a timer while napping.
If you're sleeping during the day and don't want to dream, set a timer for about 30-45 minutes. That way, you can wake up before you enter REM sleep, which is when you're most likely to dream.
This method is less useful for dreaming at night, when your body needs REM sleep to feel restful the next day.
1-4. Talk to your doctor about taking a sleep medication if necessary.
If you experience particularly vivid dreams, some medications can lower their intensity or frequency. Make a list of your dream symptoms and your medical history to discuss the best treatment plan with your doctor.
Let your doctor know about any medications you're taking as well, as some can cause vivid or emotionally distressing dreams.
2. Preventing Distressing Dreams
2-1. Make your bedroom a comfortable relaxing place.
To prevent nightmares, your bedroom should be used for one thing: sleeping. Avoid doing stressful activities, like work or resolving personal issues, in your room so you can go to sleep without feeling anxious.
A soft, comfortable mattress and bedding can also help you relax and reduce emotional distress.
The more emotionally troubled you are while going to sleep, the more likely you are to have a nightmare.
2-2. Sleep on your right side rather than your left side.
Your sleep position can influence the quality of your dreams, and those who sleep on their left side are more likely to have nightmares. If you frequently experience nightmares, try sleeping on your right side for better dreams.
Although people who sleep on their right side experience fewer nightmares, they also typically report a lower overall sleep quality.
2-3. Avoid spicy, carb-heavy, or sugary foods before bed.
All of these foods can irritate your stomach and are more likely to cause weird or distressing dreams. If you feel hungry at night, eat something mild like cherries, rice, or sweet potatoes.
Try not to eat heavy meals in general before bed, as too much food can irritate your stomach and cause restlessness or nightmares.
2-4. Try to understand the significance of your dream.
After a distressing dream, assigning meaning to it can help you learn from it and overcome your nightmare. Think about what symbolism the dream could have in your life to better understand it and prevent recurring dreams.
If you had a dream about failing your math test, for example, you might feel overwhelmed by the class. Talk to your teacher about ways to better manage your workload.
Try searching the imagery on a dream dictionary site, if you can't figure out what it means.
2-5. Rehearse recurring nightmares to resolve them.
If you struggle with recurring nightmares, try to picture it in your head and go through the scenes in your mind. Before you get to the climax of the nightmare, tweak the nightmare's events in a way that changes and resolves the frightening situation.
Keep a dream journal and rewrite the ending to your nightmares. You can even read aloud the dream with the new ending before bed to take control of the story.
If you have a recurring dream that you realize you're only wearing your underwear at work, for example, imagine yourself realizing that you're underdressed in the car and changing into work clothes before you get there.
2-6. Talk to a counselor if nightmares are affecting your sleep.
If you deal with insomnia or anxiety as a result of your nightmares, you may need professional help to overcome them. Schedule an appointment with a counselor or therapist to reduce your nightmares over time.
Schedule an appointment with your doctor as well, as some sleep disorders and medications can cause frequent nightmares.
3. Getting More Restful Sleep
3-1. Avoid consuming caffeine, alcohol, or nicotine before bed.
Caffeine, nicotine, and alcohol can all irritate your nervous system and disrupt your sleep cycle. Try not to consume any of them at least 5-6 hours before you want to fall asleep.
If you do consume any of these in the evening, try not to ingest them on an empty stomach as this can strengthen their effect on your body.
3-2. Plan physical activity
Regular physical activity can strengthen your overall wellness and promote more comfortable sleep. Aim for at least 2-3 exercise sessions that last between 30-60 minutes each week, especially on nights where you want restful sleep.
Try not to plan physical activity any later than 1-2 hours before bed, however, as this can stimulate your body and make you feel more restless.
3-3. Stick to a regular sleep schedule.
Try to go to bed and wake up at around the same time every day. This will train your body to fall asleep faster at night without as much tossing and turning.
The recommended amount of sleep per night is 7-8 hours per night. Try to get approximately this much to stay healthy and rested.
3-4. Cut out all electronics before bed.
Brightly lit screens can trick your brain into thinking it's morning and interrupt your sleep cycle. Turn off all electronics in your room at least an hour before you go to bed for more restful sleep.
If you have an alarm clock in your room, use an analog clock instead of a clock with a backlit screen if you have trouble sleeping.
Tips
Among those who experience dreamless sleep, many still do dream but might not remember it in the morning. These techniques can decrease the risk of remembering dreams or experiencing unpleasant ones, but may not eliminate them entirely.[21]
X
Research source
Instead of getting rid of dreams, another way to overcome irritating dreams is to control them through lucid dreaming. Try lucid dreaming if you want to be more self-aware while you sleep.[22]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source
Warnings
While dreamless sleep is usually harmless, frequent occurrences is linked with an increased risk of Alzheimer's disease. Keep this in mind as a possible, although highly unlikely, connection before trying to induce dreamless sleep regularly.[23]
X
Research source
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Encouraging Dreamless Sleep\\n1-1. Practice meditation to calm yourself into dreamless sleep.\\nDeep meditation can help your mind relax and, as you drift off, encourage a restful sleep without dreams. Try meditating while going to sleep to increase the likelihood of deep, relaxed sleep.\\nMeditation involves focusing your mind on a word, thought, or feeling to induce a stronger feeling of awareness or calm.\\nBody scan meditation in particular is useful for lulling yourself to sleep at night.\\nTry progressive muscle relaxation and deep breathing to reduce stress, which can trigger nightmares.\\n1-2. Do not pay attention to dreams after having them.\\nDwelling on dreams can make them reoccur in the future, either in themes or emotional significance. After waking up, try to distract yourself with work or other activities instead of ruminating on the dream.\\nThe less you pay attention to them, the more likely they are to fade over time.\\nThe exception to this is a nightmare, as exploring its significance may prevent it from recurring. Jot down notes about the nightmare after you wake up.\\n1-3. Wake yourself up with a timer while napping.\\nIf you're sleeping during the day and don't want to dream, set a timer for about 30-45 minutes. That way, you can wake up before you enter REM sleep, which is when you're most likely to dream.\\nThis method is less useful for dreaming at night, when your body needs REM sleep to feel restful the next day.\\n1-4. Talk to your doctor about taking a sleep medication if necessary.\\nIf you experience particularly vivid dreams, some medications can lower their intensity or frequency. Make a list of your dream symptoms and your medical history to discuss the best treatment plan with your doctor.\\nLet your doctor know about any medications you're taking as well, as some can cause vivid or emotionally distressing dreams.\\n2. Preventing Distressing Dreams\\n2-1. Make your bedroom a comfortable relaxing place.\\nTo prevent nightmares, your bedroom should be used for one thing: sleeping. Avoid doing stressful activities, like work or resolving personal issues, in your room so you can go to sleep without feeling anxious.\\nA soft, comfortable mattress and bedding can also help you relax and reduce emotional distress.\\nThe more emotionally troubled you are while going to sleep, the more likely you are to have a nightmare.\\n2-2. Sleep on your right side rather than your left side.\\nYour sleep position can influence the quality of your dreams, and those who sleep on their left side are more likely to have nightmares. If you frequently experience nightmares, try sleeping on your right side for better dreams.\\nAlthough people who sleep on their right side experience fewer nightmares, they also typically report a lower overall sleep quality.\\n2-3. Avoid spicy, carb-heavy, or sugary foods before bed.\\nAll of these foods can irritate your stomach and are more likely to cause weird or distressing dreams. If you feel hungry at night, eat something mild like cherries, rice, or sweet potatoes.\\nTry not to eat heavy meals in general before bed, as too much food can irritate your stomach and cause restlessness or nightmares.\\n2-4. Try to understand the significance of your dream.\\nAfter a distressing dream, assigning meaning to it can help you learn from it and overcome your nightmare. Think about what symbolism the dream could have in your life to better understand it and prevent recurring dreams.\\nIf you had a dream about failing your math test, for example, you might feel overwhelmed by the class. Talk to your teacher about ways to better manage your workload.\\nTry searching the imagery on a dream dictionary site, if you can't figure out what it means.\\n2-5. Rehearse recurring nightmares to resolve them.\\nIf you struggle with recurring nightmares, try to picture it in your head and go through the scenes in your mind. Before you get to the climax of the nightmare, tweak the nightmare's events in a way that changes and resolves the frightening situation.\\nKeep a dream journal and rewrite the ending to your nightmares. You can even read aloud the dream with the new ending before bed to take control of the story.\\nIf you have a recurring dream that you realize you're only wearing your underwear at work, for example, imagine yourself realizing that you're underdressed in the car and changing into work clothes before you get there.\\n2-6. Talk to a counselor if nightmares are affecting your sleep.\\nIf you deal with insomnia or anxiety as a result of your nightmares, you may need professional help to overcome them. Schedule an appointment with a counselor or therapist to reduce your nightmares over time.\\nSchedule an appointment with your doctor as well, as some sleep disorders and medications can cause frequent nightmares.\\n3. Getting More Restful Sleep\\n3-1. Avoid consuming caffeine, alcohol, or nicotine before bed.\\nCaffeine, nicotine, and alcohol can all irritate your nervous system and disrupt your sleep cycle. Try not to consume any of them at least 5-6 hours before you want to fall asleep.\\nIf you do consume any of these in the evening, try not to ingest them on an empty stomach as this can strengthen their effect on your body.\\n3-2. Plan physical activity\\nRegular physical activity can strengthen your overall wellness and promote more comfortable sleep. Aim for at least 2-3 exercise sessions that last between 30-60 minutes each week, especially on nights where you want restful sleep.\\nTry not to plan physical activity any later than 1-2 hours before bed, however, as this can stimulate your body and make you feel more restless.\\n3-3. Stick to a regular sleep schedule.\\nTry to go to bed and wake up at around the same time every day. This will train your body to fall asleep faster at night without as much tossing and turning.\\nThe recommended amount of sleep per night is 7-8 hours per night. Try to get approximately this much to stay healthy and rested.\\n3-4. Cut out all electronics before bed.\\nBrightly lit screens can trick your brain into thinking it's morning and interrupt your sleep cycle. Turn off all electronics in your room at least an hour before you go to bed for more restful sleep.\\nIf you have an alarm clock in your room, use an analog clock instead of a clock with a backlit screen if you have trouble sleeping.\\nTips\\nAmong those who experience dreamless sleep, many still do dream but might not remember it in the morning. These techniques can decrease the risk of remembering dreams or experiencing unpleasant ones, but may not eliminate them entirely.[21]\\nX\\nResearch source\\nInstead of getting rid of dreams, another way to overcome irritating dreams is to control them through lucid dreaming. Try lucid dreaming if you want to be more self-aware while you sleep.[22]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\nWarnings\\nWhile dreamless sleep is usually harmless, frequent occurrences is linked with an increased risk of Alzheimer's disease. Keep this in mind as a possible, although highly unlikely, connection before trying to induce dreamless sleep regularly.[23]\\nX\\nResearch source\\n\", \"简要回答\": \"Whether you're trying to overcome nightmares or just want to dream less, taking steps to avoid dreaming is possible. Relaxing or meditating before bed can encourage dreamless sleep. Adjusting your lifestyle and nighttime habits to get more restful sleep can also create a foundation for less vivid or distressing dreams. With time and practice, you may be able to stop dreams from happening while you sleep or limit their emotional significance.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Encouraging Dreamless Sleep\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice meditation to calm yourself into dreamless sleep.\", \"描述\": \"Deep meditation can help your mind relax and, as you drift off, encourage a restful sleep without dreams. Try meditating while going to sleep to increase the likelihood of deep, relaxed sleep.\\nMeditation involves focusing your mind on a word, thought, or feeling to induce a stronger feeling of awareness or calm.\\nBody scan meditation in particular is useful for lulling yourself to sleep at night.\\nTry progressive muscle relaxation and deep breathing to reduce stress, which can trigger nightmares.\"}, {\"编号\": 2, \"标题\": \"Do not pay attention to dreams after having them.\", \"描述\": \"Dwelling on dreams can make them reoccur in the future, either in themes or emotional significance. After waking up, try to distract yourself with work or other activities instead of ruminating on the dream.\\nThe less you pay attention to them, the more likely they are to fade over time.\\nThe exception to this is a nightmare, as exploring its significance may prevent it from recurring. Jot down notes about the nightmare after you wake up.\"}, {\"编号\": 3, \"标题\": \"Wake yourself up with a timer while napping.\", \"描述\": \"If you're sleeping during the day and don't want to dream, set a timer for about 30-45 minutes. That way, you can wake up before you enter REM sleep, which is when you're most likely to dream.\\nThis method is less useful for dreaming at night, when your body needs REM sleep to feel restful the next day.\"}, {\"编号\": 4, \"标题\": \"Talk to your doctor about taking a sleep medication if necessary.\", \"描述\": \"If you experience particularly vivid dreams, some medications can lower their intensity or frequency. Make a list of your dream symptoms and your medical history to discuss the best treatment plan with your doctor.\\nLet your doctor know about any medications you're taking as well, as some can cause vivid or emotionally distressing dreams.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Distressing Dreams\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make your bedroom a comfortable relaxing place.\", \"描述\": \"To prevent nightmares, your bedroom should be used for one thing: sleeping. Avoid doing stressful activities, like work or resolving personal issues, in your room so you can go to sleep without feeling anxious.\\nA soft, comfortable mattress and bedding can also help you relax and reduce emotional distress.\\nThe more emotionally troubled you are while going to sleep, the more likely you are to have a nightmare.\"}, {\"编号\": 2, \"标题\": \"Sleep on your right side rather than your left side.\", \"描述\": \"Your sleep position can influence the quality of your dreams, and those who sleep on their left side are more likely to have nightmares. If you frequently experience nightmares, try sleeping on your right side for better dreams.\\nAlthough people who sleep on their right side experience fewer nightmares, they also typically report a lower overall sleep quality.\"}, {\"编号\": 3, \"标题\": \"Avoid spicy, carb-heavy, or sugary foods before bed.\", \"描述\": \"All of these foods can irritate your stomach and are more likely to cause weird or distressing dreams. If you feel hungry at night, eat something mild like cherries, rice, or sweet potatoes.\\nTry not to eat heavy meals in general before bed, as too much food can irritate your stomach and cause restlessness or nightmares.\"}, {\"编号\": 4, \"标题\": \"Try to understand the significance of your dream.\", \"描述\": \"After a distressing dream, assigning meaning to it can help you learn from it and overcome your nightmare. Think about what symbolism the dream could have in your life to better understand it and prevent recurring dreams.\\nIf you had a dream about failing your math test, for example, you might feel overwhelmed by the class. Talk to your teacher about ways to better manage your workload.\\nTry searching the imagery on a dream dictionary site, if you can't figure out what it means.\"}, {\"编号\": 5, \"标题\": \"Rehearse recurring nightmares to resolve them.\", \"描述\": \"If you struggle with recurring nightmares, try to picture it in your head and go through the scenes in your mind. Before you get to the climax of the nightmare, tweak the nightmare's events in a way that changes and resolves the frightening situation.\\nKeep a dream journal and rewrite the ending to your nightmares. You can even read aloud the dream with the new ending before bed to take control of the story.\\nIf you have a recurring dream that you realize you're only wearing your underwear at work, for example, imagine yourself realizing that you're underdressed in the car and changing into work clothes before you get there.\"}, {\"编号\": 6, \"标题\": \"Talk to a counselor if nightmares are affecting your sleep.\", \"描述\": \"If you deal with insomnia or anxiety as a result of your nightmares, you may need professional help to overcome them. Schedule an appointment with a counselor or therapist to reduce your nightmares over time.\\nSchedule an appointment with your doctor as well, as some sleep disorders and medications can cause frequent nightmares.\"}]}, {\"编号\": 3, \"标题\": \"Getting More Restful Sleep\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid consuming caffeine, alcohol, or nicotine before bed.\", \"描述\": \"Caffeine, nicotine, and alcohol can all irritate your nervous system and disrupt your sleep cycle. Try not to consume any of them at least 5-6 hours before you want to fall asleep.\\nIf you do consume any of these in the evening, try not to ingest them on an empty stomach as this can strengthen their effect on your body.\"}, {\"编号\": 2, \"标题\": \"Plan physical activity\", \"描述\": \"Regular physical activity can strengthen your overall wellness and promote more comfortable sleep. Aim for at least 2-3 exercise sessions that last between 30-60 minutes each week, especially on nights where you want restful sleep.\\nTry not to plan physical activity any later than 1-2 hours before bed, however, as this can stimulate your body and make you feel more restless.\"}, {\"编号\": 3, \"标题\": \"Stick to a regular sleep schedule.\", \"描述\": \"Try to go to bed and wake up at around the same time every day. This will train your body to fall asleep faster at night without as much tossing and turning.\\nThe recommended amount of sleep per night is 7-8 hours per night. Try to get approximately this much to stay healthy and rested.\"}, {\"编号\": 4, \"标题\": \"Cut out all electronics before bed.\", \"描述\": \"Brightly lit screens can trick your brain into thinking it's morning and interrupt your sleep cycle. Turn off all electronics in your room at least an hour before you go to bed for more restful sleep.\\nIf you have an alarm clock in your room, use an analog clock instead of a clock with a backlit screen if you have trouble sleeping.\"}], \"小提示\": [\"Among those who experience dreamless sleep, many still do dream but might not remember it in the morning. These techniques can decrease the risk of remembering dreams or experiencing unpleasant ones, but may not eliminate them entirely.[21]\\nX\\nResearch source\\n\", \"Instead of getting rid of dreams, another way to overcome irritating dreams is to control them through lucid dreaming. Try lucid dreaming if you want to be more self-aware while you sleep.[22]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\n\"], \"注意事项\": [\"While dreamless sleep is usually harmless, frequent occurrences is linked with an increased risk of Alzheimer's disease. Keep this in mind as a possible, although highly unlikely, connection before trying to induce dreamless sleep regularly.[23]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,995 | How to Avoid Drinking and Driving | 1. Designating a Driver
1-1. Plan in advance.
Designating a driver is a very popular tactic to avoid drinking and driving. It is important to plan in advance, because your brain function will slow down and your decision making skills will be impaired once you start drinking. Decide before you begin drinking that you will not drive. Figure out who will be getting you home before you leave.
1-2. Assign a designated driver.
Make sure this person is responsible and keep them in your sight while you are drinking. Have their contact information handy in case you can’t find them when you are ready to leave.
Choose a friend who doesn’t drink alcohol. You likely have someone in your friend group who doesn’t drink. This person is the most likely to remain sober.
Decide on one person who will remain sober. You can take turns within your friend group, alternating who will be the designated driver on each occasion. Be sure that the designated driver actually remains sober. The person who has drank the least is still not sober.
1-3. Leave your car at home.
If you don’t have your car with you, you can guarantee that you won’t make the choice to drive it home.
If you are drinking at your home. Give your keys to a responsible friend to ensure that you don't choose to drive somewhere after you have been drinking.
1-4. Leave the venue with your designated driver.
It may be tempting to stay longer or leave with someone else. Stick to the plan you made in advance and only leave with your sober, designated driver.
Keep the phone number of your driver handy in case you can't find them when you are ready to leave.
If your designated driver drinks alcohol, find alternate transportation to get home.
2. Finding Other Transportation
2-1. Walk to the venue where you will be drinking if it is close enough.
make sure that the area is a safe place, especially if you plan on walking home at night. It’s always a good idea to practice the buddy system. Have a friend meet up and walk with you.
2-2. Take public transit.
Research the bus, train, or streetcar routes available in your area to find safe and affordable travel to your destination.
Make sure you check the schedule for your outgoing and return travel. Some public transportation will cease to run late at night. Be sure if you take public transportation to the venue that you will also be able to get home late at night.
Check the routes. Even if some public transit is still running late at night, the routing may change. Some may run express past many of the stops, or not travel all the way to the ends. Be sure that your stop will still be available when you need it for your return trip.
If you are taking public transit in a vulnerable state after drinking, it is always a good idea to travel in groups. Having friends available is a good way to stay safe and make sure that you reach your destination.
2-3. Show up in style by hiring a limo or black car service.
This is more expensive option than a taxi or ride share service, but could be a fun and fancy way to stay safe and ensure that you will have a ride home.
Plan this service in advance with a scheduled time to pick you up from your home and the venue. You want to be sure that the service will still be available when you need to get home.
2-4. Flag a taxi cab for a convenient option to get where you’re going.
This may be easy in a large city, but taxis may be less frequent in smaller towns. This is especially true late at night, so this is a less reliable option than scheduling a ride in advance.
Have a friend accompany you and help you flag a cab to make sure you are able to get one.
Set up a plan to call a friend when you get home to make sure that you made it safely to your destination.
If there are no taxis readily available call a local service to send a car to pick you up.
2-5. Request a rideshare service like Uber or Lyft using an app on your phone.You can share a ride with your friends, or other people using the app at the same moment.
If you are in a vulnerable state it is best to share the ride with your friends to make sure you get home safe.
You can request the car to yourself rather than sharing rides with strangers.
If you travel home on your own or are the last of your group to be dropped off, make plans to call a friend when you get home so they know you made it safely to your destination.
2-6. Reserve a designated driver service.
There may be a designated driver service in your area which can chauffeur your group. Make reservations with them in advance and keep their contact information handy while you are drinking.
3. Staying Safe
3-1. Pay attention to your body.
If you have been drinking at all you are at least on the spectrum of drunkenness. You could be showing signs of impairment and slower brain function including lack of motor skills and slower reaction time, leading to the inability to operate a motor vehicle. Some of these signs could be:
Poor balance or stumbling.
Difficulty speaking clearly and slurred words.
Abnormal behavior leading to you doing things you wouldn’t normally do if you were sober.
3-2. Give up your keys.
As soon as you notice that you are showing signs of impairment, give your keys to a friend, the host or the bartender to ensure that you won’t drive until you are sober. Make sure to only give them your car key. Hold onto your house keys.
3-3. Listen to other people.
If your friend, the host or the bartender are advising you not to drive, you are likely too drunk. Listen to their advice and acknowledge that they are trying to help you.
3-4. Accept help.
Bystander intervention is common when it comes to drinking and driving. Many people will be willing to step in, take your keys and help you get home safely. If no one if offering to help, you may need to ask.
Take a ride from a sober friend. It is best to get in a car with someone you trust when you are in this vulnerable state.
Allow the host or bartender to call a cab or car service to take you home.
3-5. Stay where you are.
If you are having a difficult time finding a safe way to get home, find a place to stay which does not involve you driving.
Ask the host of the party if there is a place you can sleep. Give them your keys and ask that they keep them in a safe place until the morning.
Stay with a friend if they live nearby and are on their way home.
Find a hotel within walking distance. Call them to book a room, or have a friend help you secure one. Ask the friend if they will walk you to the hotel and make sure you get checked in safely.
3-6. Have an emergency back-up plan.
There are people in your life who care about you and want to be sure that you are safe. It may seem scary or embarrassing to call your parents or your siblings if you are too drunk to drive, but they will be glad you did. Your safety is the most important.
3-7. Make sure that your phone is charged.
You may need your phone to call someone for a ride or get help from a friend. Be sure to charge your phone before you leave the house.
It is also a good idea to bring a charger with you in case your battery dies before the end of the night or you end up staying where you are and need to get home the next morning.
You may also want to invest in a portable battery charger for your phone should there not be a power outlet available. Make sure it is fully charged before you leave your house. Keep it handy in your pocket or your bag throughout the night.
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Designating a Driver\\n1-1. Plan in advance.\\nDesignating a driver is a very popular tactic to avoid drinking and driving. It is important to plan in advance, because your brain function will slow down and your decision making skills will be impaired once you start drinking. Decide before you begin drinking that you will not drive. Figure out who will be getting you home before you leave.\\n1-2. Assign a designated driver.\\nMake sure this person is responsible and keep them in your sight while you are drinking. Have their contact information handy in case you can’t find them when you are ready to leave.\\nChoose a friend who doesn’t drink alcohol. You likely have someone in your friend group who doesn’t drink. This person is the most likely to remain sober.\\nDecide on one person who will remain sober. You can take turns within your friend group, alternating who will be the designated driver on each occasion. Be sure that the designated driver actually remains sober. The person who has drank the least is still not sober.\\n1-3. Leave your car at home.\\nIf you don’t have your car with you, you can guarantee that you won’t make the choice to drive it home.\\nIf you are drinking at your home. Give your keys to a responsible friend to ensure that you don't choose to drive somewhere after you have been drinking.\\n1-4. Leave the venue with your designated driver.\\nIt may be tempting to stay longer or leave with someone else. Stick to the plan you made in advance and only leave with your sober, designated driver.\\nKeep the phone number of your driver handy in case you can't find them when you are ready to leave.\\nIf your designated driver drinks alcohol, find alternate transportation to get home.\\n2. Finding Other Transportation\\n2-1. Walk to the venue where you will be drinking if it is close enough.\\nmake sure that the area is a safe place, especially if you plan on walking home at night. It’s always a good idea to practice the buddy system. Have a friend meet up and walk with you.\\n2-2. Take public transit.\\nResearch the bus, train, or streetcar routes available in your area to find safe and affordable travel to your destination.\\nMake sure you check the schedule for your outgoing and return travel. Some public transportation will cease to run late at night. Be sure if you take public transportation to the venue that you will also be able to get home late at night.\\nCheck the routes. Even if some public transit is still running late at night, the routing may change. Some may run express past many of the stops, or not travel all the way to the ends. Be sure that your stop will still be available when you need it for your return trip.\\nIf you are taking public transit in a vulnerable state after drinking, it is always a good idea to travel in groups. Having friends available is a good way to stay safe and make sure that you reach your destination.\\n2-3. Show up in style by hiring a limo or black car service.\\nThis is more expensive option than a taxi or ride share service, but could be a fun and fancy way to stay safe and ensure that you will have a ride home.\\nPlan this service in advance with a scheduled time to pick you up from your home and the venue. You want to be sure that the service will still be available when you need to get home.\\n2-4. Flag a taxi cab for a convenient option to get where you’re going.\\nThis may be easy in a large city, but taxis may be less frequent in smaller towns. This is especially true late at night, so this is a less reliable option than scheduling a ride in advance.\\nHave a friend accompany you and help you flag a cab to make sure you are able to get one.\\nSet up a plan to call a friend when you get home to make sure that you made it safely to your destination.\\nIf there are no taxis readily available call a local service to send a car to pick you up.\\n2-5. Request a rideshare service like Uber or Lyft using an app on your phone.You can share a ride with your friends, or other people using the app at the same moment.\\nIf you are in a vulnerable state it is best to share the ride with your friends to make sure you get home safe.\\nYou can request the car to yourself rather than sharing rides with strangers.\\nIf you travel home on your own or are the last of your group to be dropped off, make plans to call a friend when you get home so they know you made it safely to your destination.\\n2-6. Reserve a designated driver service.\\nThere may be a designated driver service in your area which can chauffeur your group. Make reservations with them in advance and keep their contact information handy while you are drinking.\\n3. Staying Safe\\n3-1. Pay attention to your body.\\nIf you have been drinking at all you are at least on the spectrum of drunkenness. You could be showing signs of impairment and slower brain function including lack of motor skills and slower reaction time, leading to the inability to operate a motor vehicle. Some of these signs could be:\\nPoor balance or stumbling.\\nDifficulty speaking clearly and slurred words.\\nAbnormal behavior leading to you doing things you wouldn’t normally do if you were sober.\\n3-2. Give up your keys.\\nAs soon as you notice that you are showing signs of impairment, give your keys to a friend, the host or the bartender to ensure that you won’t drive until you are sober. Make sure to only give them your car key. Hold onto your house keys.\\n3-3. Listen to other people.\\nIf your friend, the host or the bartender are advising you not to drive, you are likely too drunk. Listen to their advice and acknowledge that they are trying to help you.\\n3-4. Accept help.\\nBystander intervention is common when it comes to drinking and driving. Many people will be willing to step in, take your keys and help you get home safely. If no one if offering to help, you may need to ask.\\nTake a ride from a sober friend. It is best to get in a car with someone you trust when you are in this vulnerable state.\\nAllow the host or bartender to call a cab or car service to take you home.\\n3-5. Stay where you are.\\nIf you are having a difficult time finding a safe way to get home, find a place to stay which does not involve you driving.\\nAsk the host of the party if there is a place you can sleep. Give them your keys and ask that they keep them in a safe place until the morning.\\nStay with a friend if they live nearby and are on their way home.\\nFind a hotel within walking distance. Call them to book a room, or have a friend help you secure one. Ask the friend if they will walk you to the hotel and make sure you get checked in safely.\\n3-6. Have an emergency back-up plan.\\nThere are people in your life who care about you and want to be sure that you are safe. It may seem scary or embarrassing to call your parents or your siblings if you are too drunk to drive, but they will be glad you did. Your safety is the most important.\\n3-7. Make sure that your phone is charged.\\nYou may need your phone to call someone for a ride or get help from a friend. Be sure to charge your phone before you leave the house.\\nIt is also a good idea to bring a charger with you in case your battery dies before the end of the night or you end up staying where you are and need to get home the next morning.\\nYou may also want to invest in a portable battery charger for your phone should there not be a power outlet available. Make sure it is fully charged before you leave your house. Keep it handy in your pocket or your bag throughout the night.\\n\", \"简要回答\": \"Nearly one third of all driving accidents in the United States involve alcohol-impaired drivers. Driving with a blood alcohol level of .08 or more is a crime. You may also be unable to adequately operate a motor vehicle with a much lower level, which puts the driver and others at risk. Drunk driving is avoidable if you exercise precautions and self-awareness to stay safe.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Designating a Driver\", \"步骤\": [{\"编号\": 1, \"标题\": \"Plan in advance.\", \"描述\": \"Designating a driver is a very popular tactic to avoid drinking and driving. It is important to plan in advance, because your brain function will slow down and your decision making skills will be impaired once you start drinking. Decide before you begin drinking that you will not drive. Figure out who will be getting you home before you leave.\"}, {\"编号\": 2, \"标题\": \"Assign a designated driver.\", \"描述\": \"Make sure this person is responsible and keep them in your sight while you are drinking. Have their contact information handy in case you can’t find them when you are ready to leave.\\nChoose a friend who doesn’t drink alcohol. You likely have someone in your friend group who doesn’t drink. This person is the most likely to remain sober.\\nDecide on one person who will remain sober. You can take turns within your friend group, alternating who will be the designated driver on each occasion. Be sure that the designated driver actually remains sober. The person who has drank the least is still not sober.\"}, {\"编号\": 3, \"标题\": \"Leave your car at home.\", \"描述\": \"If you don’t have your car with you, you can guarantee that you won’t make the choice to drive it home.\\nIf you are drinking at your home. Give your keys to a responsible friend to ensure that you don't choose to drive somewhere after you have been drinking.\"}, {\"编号\": 4, \"标题\": \"Leave the venue with your designated driver.\", \"描述\": \"It may be tempting to stay longer or leave with someone else. Stick to the plan you made in advance and only leave with your sober, designated driver.\\nKeep the phone number of your driver handy in case you can't find them when you are ready to leave.\\nIf your designated driver drinks alcohol, find alternate transportation to get home.\"}]}, {\"编号\": 2, \"标题\": \"Finding Other Transportation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Walk to the venue where you will be drinking if it is close enough.\", \"描述\": \"make sure that the area is a safe place, especially if you plan on walking home at night. It’s always a good idea to practice the buddy system. Have a friend meet up and walk with you.\"}, {\"编号\": 2, \"标题\": \"Take public transit.\", \"描述\": \"Research the bus, train, or streetcar routes available in your area to find safe and affordable travel to your destination.\\nMake sure you check the schedule for your outgoing and return travel. Some public transportation will cease to run late at night. Be sure if you take public transportation to the venue that you will also be able to get home late at night.\\nCheck the routes. Even if some public transit is still running late at night, the routing may change. Some may run express past many of the stops, or not travel all the way to the ends. Be sure that your stop will still be available when you need it for your return trip.\\nIf you are taking public transit in a vulnerable state after drinking, it is always a good idea to travel in groups. Having friends available is a good way to stay safe and make sure that you reach your destination.\"}, {\"编号\": 3, \"标题\": \"Show up in style by hiring a limo or black car service.\", \"描述\": \"This is more expensive option than a taxi or ride share service, but could be a fun and fancy way to stay safe and ensure that you will have a ride home.\\nPlan this service in advance with a scheduled time to pick you up from your home and the venue. You want to be sure that the service will still be available when you need to get home.\"}, {\"编号\": 4, \"标题\": \"Flag a taxi cab for a convenient option to get where you’re going.\", \"描述\": \"This may be easy in a large city, but taxis may be less frequent in smaller towns. This is especially true late at night, so this is a less reliable option than scheduling a ride in advance.\\nHave a friend accompany you and help you flag a cab to make sure you are able to get one.\\nSet up a plan to call a friend when you get home to make sure that you made it safely to your destination.\\nIf there are no taxis readily available call a local service to send a car to pick you up.\"}, {\"编号\": 5, \"标题\": \"Request a rideshare service like Uber or Lyft using an app on your phone.You can share a ride with your friends, or other people using the app at the same moment.\", \"描述\": \"If you are in a vulnerable state it is best to share the ride with your friends to make sure you get home safe.\\nYou can request the car to yourself rather than sharing rides with strangers.\\nIf you travel home on your own or are the last of your group to be dropped off, make plans to call a friend when you get home so they know you made it safely to your destination.\"}, {\"编号\": 6, \"标题\": \"Reserve a designated driver service.\", \"描述\": \"There may be a designated driver service in your area which can chauffeur your group. Make reservations with them in advance and keep their contact information handy while you are drinking.\"}]}, {\"编号\": 3, \"标题\": \"Staying Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pay attention to your body.\", \"描述\": \"If you have been drinking at all you are at least on the spectrum of drunkenness. You could be showing signs of impairment and slower brain function including lack of motor skills and slower reaction time, leading to the inability to operate a motor vehicle. Some of these signs could be:\\nPoor balance or stumbling.\\nDifficulty speaking clearly and slurred words.\\nAbnormal behavior leading to you doing things you wouldn’t normally do if you were sober.\"}, {\"编号\": 2, \"标题\": \"Give up your keys.\", \"描述\": \"As soon as you notice that you are showing signs of impairment, give your keys to a friend, the host or the bartender to ensure that you won’t drive until you are sober. Make sure to only give them your car key. Hold onto your house keys.\"}, {\"编号\": 3, \"标题\": \"Listen to other people.\", \"描述\": \"If your friend, the host or the bartender are advising you not to drive, you are likely too drunk. Listen to their advice and acknowledge that they are trying to help you.\"}, {\"编号\": 4, \"标题\": \"Accept help.\", \"描述\": \"Bystander intervention is common when it comes to drinking and driving. Many people will be willing to step in, take your keys and help you get home safely. If no one if offering to help, you may need to ask.\\nTake a ride from a sober friend. It is best to get in a car with someone you trust when you are in this vulnerable state.\\nAllow the host or bartender to call a cab or car service to take you home.\"}, {\"编号\": 5, \"标题\": \"Stay where you are.\", \"描述\": \"If you are having a difficult time finding a safe way to get home, find a place to stay which does not involve you driving.\\nAsk the host of the party if there is a place you can sleep. Give them your keys and ask that they keep them in a safe place until the morning.\\nStay with a friend if they live nearby and are on their way home.\\nFind a hotel within walking distance. Call them to book a room, or have a friend help you secure one. Ask the friend if they will walk you to the hotel and make sure you get checked in safely.\"}, {\"编号\": 6, \"标题\": \"Have an emergency back-up plan.\", \"描述\": \"There are people in your life who care about you and want to be sure that you are safe. It may seem scary or embarrassing to call your parents or your siblings if you are too drunk to drive, but they will be glad you did. Your safety is the most important.\"}, {\"编号\": 7, \"标题\": \"Make sure that your phone is charged.\", \"描述\": \"You may need your phone to call someone for a ride or get help from a friend. Be sure to charge your phone before you leave the house.\\nIt is also a good idea to bring a charger with you in case your battery dies before the end of the night or you end up staying where you are and need to get home the next morning.\\nYou may also want to invest in a portable battery charger for your phone should there not be a power outlet available. Make sure it is fully charged before you leave your house. Keep it handy in your pocket or your bag throughout the night.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,996 | How to Avoid Dropping Your Phone | 1. Pay attention as to where you place your phone.
Put it down on a solid surface away from edges, liquids and foods, and curious kids and pets.
The placement of the phone is one key way to ensure that it won't get knocked onto the floor from a height or end up dropping it into something on the surface that it shouldn't be put in, such as food or drink.
2. Be careful where you use the phone.
If you're distracted and trying to do two things at once, there is a greater chance that you'll drop the phone to keep doing the other task.
For example, driving while talking on the phone (illegal in many places) reduces your attention span greatly, and makes it easier for you to drop the phone to hold the steering wheel or pay attention to the road. You might even be unfortunate enough to drop the phone into your cup of coffee...
3. Stay off the toilet when using your phone.
Never take or place calls in the bathroom.
Not only is it a sign of disrespect to the caller on the end to be doing your business on a call, but you could drop the phone into the toilet. Just gross.
Same goes for taking a bath, just don't bathe and phone.
4. Put a durable and non-slip cover over the phone.
A non-slip cover helps you keep hold of your phone, even in temperature extremes.
Moreover, should the phone be dropped accidentally, the cover serves as a form of protection for the phone.
5. Put the phone down after each call.
Whether it goes back into a pocket, bag, or somewhere else, do this without fail each time.
Don't hold onto it or put it in a different place than its usual storage spot. In this way, you'll be less likely to drop it and more likely to rely on muscle memory to slip it back into its safe holding place.
6. Recharge the phone in a safe and secure spot.
Consider people or animals pulling or bumping against the phone while charging in your home or office.
Place the recharging device well away from areas where people walk by, away from piles of paper and away from curious kids and pets. Also be sure to keep the cord tucked away tidily, so that it can't be pulled or tripped over, potentially dragging your phone down.
Tips
Ensure that where the phone is stored is secure and not likely to cause the phone to tip out. For example, a slippery pocket might not be the best location to store the phone.
Train yourself to not drop the phone. It's a bad habit and absent-minded one when you find yourself dropping it a lot.
Warnings
If you have a medical condition or disease that causes you to shake or tremble often, that makes it difficult for you to hold the phone, and so forth, then it might be worth considering both a strong protective cover for the phone and some sort of corded attachment from your clothing to the phone that helps you to grab the phone back before it hits the floor or hard surface.
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Pay attention as to where you place your phone.\\nPut it down on a solid surface away from edges, liquids and foods, and curious kids and pets.\\nThe placement of the phone is one key way to ensure that it won't get knocked onto the floor from a height or end up dropping it into something on the surface that it shouldn't be put in, such as food or drink.\\n2. Be careful where you use the phone.\\nIf you're distracted and trying to do two things at once, there is a greater chance that you'll drop the phone to keep doing the other task.\\nFor example, driving while talking on the phone (illegal in many places) reduces your attention span greatly, and makes it easier for you to drop the phone to hold the steering wheel or pay attention to the road. You might even be unfortunate enough to drop the phone into your cup of coffee...\\n3. Stay off the toilet when using your phone.\\nNever take or place calls in the bathroom.\\nNot only is it a sign of disrespect to the caller on the end to be doing your business on a call, but you could drop the phone into the toilet. Just gross.\\nSame goes for taking a bath, just don't bathe and phone.\\n4. Put a durable and non-slip cover over the phone.\\nA non-slip cover helps you keep hold of your phone, even in temperature extremes.\\nMoreover, should the phone be dropped accidentally, the cover serves as a form of protection for the phone.\\n5. Put the phone down after each call.\\nWhether it goes back into a pocket, bag, or somewhere else, do this without fail each time.\\nDon't hold onto it or put it in a different place than its usual storage spot. In this way, you'll be less likely to drop it and more likely to rely on muscle memory to slip it back into its safe holding place.\\n6. Recharge the phone in a safe and secure spot.\\nConsider people or animals pulling or bumping against the phone while charging in your home or office.\\nPlace the recharging device well away from areas where people walk by, away from piles of paper and away from curious kids and pets. Also be sure to keep the cord tucked away tidily, so that it can't be pulled or tripped over, potentially dragging your phone down.\\nTips\\nEnsure that where the phone is stored is secure and not likely to cause the phone to tip out. For example, a slippery pocket might not be the best location to store the phone.\\nTrain yourself to not drop the phone. It's a bad habit and absent-minded one when you find yourself dropping it a lot.\\nWarnings\\nIf you have a medical condition or disease that causes you to shake or tremble often, that makes it difficult for you to hold the phone, and so forth, then it might be worth considering both a strong protective cover for the phone and some sort of corded attachment from your clothing to the phone that helps you to grab the phone back before it hits the floor or hard surface.\\n\", \"简要回答\": \"Always dropping your phone because you have fumble fingers? Dropped phones are susceptible to damage, breakage and cosmetic deterioration. If you find that this is a constant issue for you, it's time to take charge and rescue that poor phone of yours from any further mishaps.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Pay attention as to where you place your phone.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Put it down on a solid surface away from edges, liquids and foods, and curious kids and pets.\", \"描述\": \"The placement of the phone is one key way to ensure that it won't get knocked onto the floor from a height or end up dropping it into something on the surface that it shouldn't be put in, such as food or drink.\"}]}, {\"编号\": 2, \"标题\": \"Be careful where you use the phone.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you're distracted and trying to do two things at once, there is a greater chance that you'll drop the phone to keep doing the other task.\", \"描述\": \"For example, driving while talking on the phone (illegal in many places) reduces your attention span greatly, and makes it easier for you to drop the phone to hold the steering wheel or pay attention to the road. You might even be unfortunate enough to drop the phone into your cup of coffee...\"}]}, {\"编号\": 3, \"标题\": \"Stay off the toilet when using your phone.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Never take or place calls in the bathroom.\", \"描述\": \"Not only is it a sign of disrespect to the caller on the end to be doing your business on a call, but you could drop the phone into the toilet. Just gross.\\nSame goes for taking a bath, just don't bathe and phone.\"}]}, {\"编号\": 4, \"标题\": \"Put a durable and non-slip cover over the phone.\", \"步骤\": [{\"编号\": 1, \"标题\": \"A non-slip cover helps you keep hold of your phone, even in temperature extremes.\", \"描述\": \"Moreover, should the phone be dropped accidentally, the cover serves as a form of protection for the phone.\"}]}, {\"编号\": 5, \"标题\": \"Put the phone down after each call.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Whether it goes back into a pocket, bag, or somewhere else, do this without fail each time.\", \"描述\": \"Don't hold onto it or put it in a different place than its usual storage spot. In this way, you'll be less likely to drop it and more likely to rely on muscle memory to slip it back into its safe holding place.\"}]}, {\"编号\": 6, \"标题\": \"Recharge the phone in a safe and secure spot.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider people or animals pulling or bumping against the phone while charging in your home or office.\", \"描述\": \"Place the recharging device well away from areas where people walk by, away from piles of paper and away from curious kids and pets. Also be sure to keep the cord tucked away tidily, so that it can't be pulled or tripped over, potentially dragging your phone down.\"}], \"小提示\": [\"Ensure that where the phone is stored is secure and not likely to cause the phone to tip out. For example, a slippery pocket might not be the best location to store the phone.\\n\", \"Train yourself to not drop the phone. It's a bad habit and absent-minded one when you find yourself dropping it a lot.\\n\"], \"注意事项\": [\"If you have a medical condition or disease that causes you to shake or tremble often, that makes it difficult for you to hold the phone, and so forth, then it might be worth considering both a strong protective cover for the phone and some sort of corded attachment from your clothing to the phone that helps you to grab the phone back before it hits the floor or hard surface.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,997 | How to Avoid Drowning | 1. Being Cautious Around Water
1-1. Don't fall in!
Any body of water can have hazards associated with it, and it is important to keep track of your surroundings. If you do accidentally enter an aquatic environment keep these things in mind.
Stay calm. Suddenly falling into water will be a bit jarring, make sure you stay calm. Panicking will work against you restoring yourself to dry land.
Ask for assistance. Have someone throw you a float, a rope, or any assistive device available.
Tread water until you make it to the edge of the pool. (If you are not sure how to tread water try the instructions below.) When you reach the edge pull yourself out, or ask for assistance. If you fell into a lake or river tread water until you can stand in the shallows. Barring that, have someone throw you a float, and then assist you in recovering your position on the dock or boat.
1-2. Swim with friends.
One of the best ways to avoid getting into trouble is to swim with other people. This applies to all environments, either at home or in natural bodies of water. Swimming with companions allows for a much faster response rate if anyone gets into trouble.
1-3. Remain aware of your surroundings.
Be sure to keep track of everyone you are swimming with. If someone disappears they may need assistance; you should be ready to help as effectively as possible.
1-4. Provide adult supervision to any children when around water.
Children can easily get into a situation they cannot get out of, so be sure to keep close watch over children when near water.
1-5. Be aware of your abilities, and the abilities of those you are swimming with.
Make sure that weak swimmers are provided with flotation devices. It is also important to know if any of your companions have a seizure disorder. A seizure while in the water can be very dangerous, and greatly increase the possibility of drowning.
1-6. Avoid consumption of alcohol.
Be sure that anyone swimming is sober as the consumption of alcohol is a major risk factor in drownings. If you plan on consuming alcohol near a body of water take precautions to ensure safety such as wearing a life jacket or other appropriate flotation devices.
1-7. Know the risk factors related to the environment you are swimming in.
Never dive into unfamiliar water. Light refracting through water can distort the location or appearance of rocks or shallow areas which can be serious hazards while diving. Always check on local conditions, high running water, riptides, and cold temperatures can be hazardous to the strongest swimmers.
2. Learning to Tread Water
2-1. Keep your hands and arms in the water.
Do not raise your hands and do not flail. Keeping your arms in the water displaces more liquid, and makes you more buoyant.
2-2. Move your cupped hands through the water to push you toward the surface.
Cupping your hands allows you to deliver more force in each stroke. Pushing downward with your cupped hands will move your shoulders and head above the surface of the water.
2-3. Keeping your legs at a normal gait, and move them in a scissor motion.
This pushes water underneath you, and will keep you on the surface. The closer your legs are together the more water they will displace, but you want to keep them just far enough to not knock into each other. Think about a typical walking motion, and that will provide a good gauge. Kicking will also prevent your arms from tiring.
Ideally you will use your hands and arms together, but that will take some coordination and practice. You can alternate between the two while you get used to the motions. Alternating kicking and pushing with your arms will allow you to stay buoyant for a longer period.
2-4. Breathe in easy regular breaths.
Keeping air in your lungs will make you more buoyant and less likely to slip beneath the surface. Feeling like you could drown is a frightening experience, and can make you want to breath rapidly or hold your breath, but it is important to remain calm. Avoiding hyperventilation and loss of oxygen will help you get back out of the water.
2-5. Continue this pattern of arm and feet movement until assistance is provided.
Let someone know you are in trouble, but stay calm as you wait for assistance.
3. Keeping Your Home Pool Safe
3-1. Install barriers around your pool.
This will prevent children from entering the water without supervision. Children are at an increased risk around home pools, and it is important that they are not allowed easy or unsupervised access.
3-2. Remove all toys from the pool area.
Anything that might tempt a child to enter the water without supervision is dangerous. Toys can be especially alluring to kids, and need to be put away after use.
3-3. Learn to swim.
Most local branches of the Red Cross or YMCA will offer a variety of swimming lessons for all ages, and levels of ability. This can be a very important safeguard before installing or moving into a home with a pool.
3-4. Provide flotation devices for any inexperienced or weak swimmers.
A bit of prevention is worth much more than a dramatic rescue. If you have young children, or are expecting young children to be using your pool provide age appropriate flotation devices.
3-5. Maintain all drain covers on your pool.
Improperly maintained covers can create suction that will hold a swimmer or child under the water.
4. Being Safe in Natural Bodies of Water
4-1. Know your environment.
Swimming in natural bodies of water can be fun, but present their own risks. Know what the greatest risks are for the area you are swimming in.
4-2. Swim in front of a lifeguard.
If it is available always swim with a lifeguard present. They are trained to look for danger and provide assistance.
4-3. Watch out for riptides.
If you are swimming in the ocean these can be very serious threats. Riptides form when part of the sandbar gives way and water rushes out into the ocean. If you are caught in a riptide swim parallel to the shore until you are out of the pull of the riptide, and then swim diagonally to shore.
4-4. Enter fresh water lakes and rivers feet first.
It will prevent head injuries due to unseen rocks or hazards. You should also test the water's temperature before entering. Even on a warm day a deep lake can be cold enough to induce hypothermia.
4-5. Never swim in a high running current.
Moving water has a remarkable ability to overwhelm even the strongest swimmer. If a river appears to be running quickly you need to be very cautious about entering as the current could easily present a hazard.
If you find yourself in a fast moving current, float on your back with your feet pointing downstream, and your head pointing up stream. Your feet will absorb any impacts from unexpected obstacles. When the current slows down , swim diagonally to shore.
Warnings
Do not panic, for this will make it worse and more easy to go under the water. People react to water in weird ways.
Avoid kicking and splashing the water as violently as possible, this action will make sinking easier.
If the victim/casualty has inhaled water, transport them to the nearest hospital as quickly as possible.
| {
"create_time": "20230517 10:48:59",
"回答明细": "{\"回答\": \"1. Being Cautious Around Water\\n1-1. Don't fall in!\\nAny body of water can have hazards associated with it, and it is important to keep track of your surroundings. If you do accidentally enter an aquatic environment keep these things in mind. \\nStay calm. Suddenly falling into water will be a bit jarring, make sure you stay calm. Panicking will work against you restoring yourself to dry land.\\nAsk for assistance. Have someone throw you a float, a rope, or any assistive device available.\\nTread water until you make it to the edge of the pool. (If you are not sure how to tread water try the instructions below.) When you reach the edge pull yourself out, or ask for assistance. If you fell into a lake or river tread water until you can stand in the shallows. Barring that, have someone throw you a float, and then assist you in recovering your position on the dock or boat.\\n1-2. Swim with friends.\\nOne of the best ways to avoid getting into trouble is to swim with other people. This applies to all environments, either at home or in natural bodies of water. Swimming with companions allows for a much faster response rate if anyone gets into trouble.\\n1-3. Remain aware of your surroundings.\\nBe sure to keep track of everyone you are swimming with. If someone disappears they may need assistance; you should be ready to help as effectively as possible.\\n1-4. Provide adult supervision to any children when around water.\\nChildren can easily get into a situation they cannot get out of, so be sure to keep close watch over children when near water.\\n1-5. Be aware of your abilities, and the abilities of those you are swimming with.\\nMake sure that weak swimmers are provided with flotation devices. It is also important to know if any of your companions have a seizure disorder. A seizure while in the water can be very dangerous, and greatly increase the possibility of drowning.\\n1-6. Avoid consumption of alcohol.\\nBe sure that anyone swimming is sober as the consumption of alcohol is a major risk factor in drownings. If you plan on consuming alcohol near a body of water take precautions to ensure safety such as wearing a life jacket or other appropriate flotation devices.\\n1-7. Know the risk factors related to the environment you are swimming in.\\nNever dive into unfamiliar water. Light refracting through water can distort the location or appearance of rocks or shallow areas which can be serious hazards while diving. Always check on local conditions, high running water, riptides, and cold temperatures can be hazardous to the strongest swimmers.\\n2. Learning to Tread Water\\n2-1. Keep your hands and arms in the water.\\nDo not raise your hands and do not flail. Keeping your arms in the water displaces more liquid, and makes you more buoyant.\\n2-2. Move your cupped hands through the water to push you toward the surface.\\nCupping your hands allows you to deliver more force in each stroke. Pushing downward with your cupped hands will move your shoulders and head above the surface of the water.\\n2-3. Keeping your legs at a normal gait, and move them in a scissor motion.\\nThis pushes water underneath you, and will keep you on the surface. The closer your legs are together the more water they will displace, but you want to keep them just far enough to not knock into each other. Think about a typical walking motion, and that will provide a good gauge. Kicking will also prevent your arms from tiring.\\nIdeally you will use your hands and arms together, but that will take some coordination and practice. You can alternate between the two while you get used to the motions. Alternating kicking and pushing with your arms will allow you to stay buoyant for a longer period.\\n2-4. Breathe in easy regular breaths.\\nKeeping air in your lungs will make you more buoyant and less likely to slip beneath the surface. Feeling like you could drown is a frightening experience, and can make you want to breath rapidly or hold your breath, but it is important to remain calm. Avoiding hyperventilation and loss of oxygen will help you get back out of the water.\\n2-5. Continue this pattern of arm and feet movement until assistance is provided.\\nLet someone know you are in trouble, but stay calm as you wait for assistance.\\n3. Keeping Your Home Pool Safe\\n3-1. Install barriers around your pool.\\nThis will prevent children from entering the water without supervision. Children are at an increased risk around home pools, and it is important that they are not allowed easy or unsupervised access.\\n3-2. Remove all toys from the pool area.\\nAnything that might tempt a child to enter the water without supervision is dangerous. Toys can be especially alluring to kids, and need to be put away after use.\\n3-3. Learn to swim.\\nMost local branches of the Red Cross or YMCA will offer a variety of swimming lessons for all ages, and levels of ability. This can be a very important safeguard before installing or moving into a home with a pool.\\n3-4. Provide flotation devices for any inexperienced or weak swimmers.\\nA bit of prevention is worth much more than a dramatic rescue. If you have young children, or are expecting young children to be using your pool provide age appropriate flotation devices.\\n3-5. Maintain all drain covers on your pool.\\nImproperly maintained covers can create suction that will hold a swimmer or child under the water.\\n4. Being Safe in Natural Bodies of Water\\n4-1. Know your environment.\\nSwimming in natural bodies of water can be fun, but present their own risks. Know what the greatest risks are for the area you are swimming in.\\n4-2. Swim in front of a lifeguard.\\nIf it is available always swim with a lifeguard present. They are trained to look for danger and provide assistance.\\n4-3. Watch out for riptides.\\nIf you are swimming in the ocean these can be very serious threats. Riptides form when part of the sandbar gives way and water rushes out into the ocean. If you are caught in a riptide swim parallel to the shore until you are out of the pull of the riptide, and then swim diagonally to shore.\\n4-4. Enter fresh water lakes and rivers feet first.\\nIt will prevent head injuries due to unseen rocks or hazards. You should also test the water's temperature before entering. Even on a warm day a deep lake can be cold enough to induce hypothermia.\\n4-5. Never swim in a high running current.\\nMoving water has a remarkable ability to overwhelm even the strongest swimmer. If a river appears to be running quickly you need to be very cautious about entering as the current could easily present a hazard.\\nIf you find yourself in a fast moving current, float on your back with your feet pointing downstream, and your head pointing up stream. Your feet will absorb any impacts from unexpected obstacles. When the current slows down , swim diagonally to shore.\\nWarnings\\nDo not panic, for this will make it worse and more easy to go under the water. People react to water in weird ways.\\nAvoid kicking and splashing the water as violently as possible, this action will make sinking easier.\\nIf the victim/casualty has inhaled water, transport them to the nearest hospital as quickly as possible.\\n\", \"简要回答\": \"Roughly ten Americans die each day of unintentional drowning, making aquatic accidents the fifth most common cause of accidental death in America. Only two out of ten accidental deaths occur among children under 14. It is important to know what to do if you fall into the water and cannot swim, these directions will help you stay afloat until help arrives.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Being Cautious Around Water\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't fall in!\", \"描述\": \"Any body of water can have hazards associated with it, and it is important to keep track of your surroundings. If you do accidentally enter an aquatic environment keep these things in mind. \\nStay calm. Suddenly falling into water will be a bit jarring, make sure you stay calm. Panicking will work against you restoring yourself to dry land.\\nAsk for assistance. Have someone throw you a float, a rope, or any assistive device available.\\nTread water until you make it to the edge of the pool. (If you are not sure how to tread water try the instructions below.) When you reach the edge pull yourself out, or ask for assistance. If you fell into a lake or river tread water until you can stand in the shallows. Barring that, have someone throw you a float, and then assist you in recovering your position on the dock or boat.\"}, {\"编号\": 2, \"标题\": \"Swim with friends.\", \"描述\": \"One of the best ways to avoid getting into trouble is to swim with other people. This applies to all environments, either at home or in natural bodies of water. Swimming with companions allows for a much faster response rate if anyone gets into trouble.\"}, {\"编号\": 3, \"标题\": \"Remain aware of your surroundings.\", \"描述\": \"Be sure to keep track of everyone you are swimming with. If someone disappears they may need assistance; you should be ready to help as effectively as possible.\"}, {\"编号\": 4, \"标题\": \"Provide adult supervision to any children when around water.\", \"描述\": \"Children can easily get into a situation they cannot get out of, so be sure to keep close watch over children when near water.\"}, {\"编号\": 5, \"标题\": \"Be aware of your abilities, and the abilities of those you are swimming with.\", \"描述\": \"Make sure that weak swimmers are provided with flotation devices. It is also important to know if any of your companions have a seizure disorder. A seizure while in the water can be very dangerous, and greatly increase the possibility of drowning.\"}, {\"编号\": 6, \"标题\": \"Avoid consumption of alcohol.\", \"描述\": \"Be sure that anyone swimming is sober as the consumption of alcohol is a major risk factor in drownings. If you plan on consuming alcohol near a body of water take precautions to ensure safety such as wearing a life jacket or other appropriate flotation devices.\"}, {\"编号\": 7, \"标题\": \"Know the risk factors related to the environment you are swimming in.\", \"描述\": \"Never dive into unfamiliar water. Light refracting through water can distort the location or appearance of rocks or shallow areas which can be serious hazards while diving. Always check on local conditions, high running water, riptides, and cold temperatures can be hazardous to the strongest swimmers.\"}]}, {\"编号\": 2, \"标题\": \"Learning to Tread Water\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your hands and arms in the water.\", \"描述\": \"Do not raise your hands and do not flail. Keeping your arms in the water displaces more liquid, and makes you more buoyant.\"}, {\"编号\": 2, \"标题\": \"Move your cupped hands through the water to push you toward the surface.\", \"描述\": \"Cupping your hands allows you to deliver more force in each stroke. Pushing downward with your cupped hands will move your shoulders and head above the surface of the water.\"}, {\"编号\": 3, \"标题\": \"Keeping your legs at a normal gait, and move them in a scissor motion.\", \"描述\": \"This pushes water underneath you, and will keep you on the surface. The closer your legs are together the more water they will displace, but you want to keep them just far enough to not knock into each other. Think about a typical walking motion, and that will provide a good gauge. Kicking will also prevent your arms from tiring.\\nIdeally you will use your hands and arms together, but that will take some coordination and practice. You can alternate between the two while you get used to the motions. Alternating kicking and pushing with your arms will allow you to stay buoyant for a longer period.\"}, {\"编号\": 4, \"标题\": \"Breathe in easy regular breaths.\", \"描述\": \"Keeping air in your lungs will make you more buoyant and less likely to slip beneath the surface. Feeling like you could drown is a frightening experience, and can make you want to breath rapidly or hold your breath, but it is important to remain calm. Avoiding hyperventilation and loss of oxygen will help you get back out of the water.\"}, {\"编号\": 5, \"标题\": \"Continue this pattern of arm and feet movement until assistance is provided.\", \"描述\": \"Let someone know you are in trouble, but stay calm as you wait for assistance.\"}]}, {\"编号\": 3, \"标题\": \"Keeping Your Home Pool Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Install barriers around your pool.\", \"描述\": \"This will prevent children from entering the water without supervision. Children are at an increased risk around home pools, and it is important that they are not allowed easy or unsupervised access.\"}, {\"编号\": 2, \"标题\": \"Remove all toys from the pool area.\", \"描述\": \"Anything that might tempt a child to enter the water without supervision is dangerous. Toys can be especially alluring to kids, and need to be put away after use.\"}, {\"编号\": 3, \"标题\": \"Learn to swim.\", \"描述\": \"Most local branches of the Red Cross or YMCA will offer a variety of swimming lessons for all ages, and levels of ability. This can be a very important safeguard before installing or moving into a home with a pool.\"}, {\"编号\": 4, \"标题\": \"Provide flotation devices for any inexperienced or weak swimmers.\", \"描述\": \"A bit of prevention is worth much more than a dramatic rescue. If you have young children, or are expecting young children to be using your pool provide age appropriate flotation devices.\"}, {\"编号\": 5, \"标题\": \"Maintain all drain covers on your pool.\", \"描述\": \"Improperly maintained covers can create suction that will hold a swimmer or child under the water.\"}]}, {\"编号\": 4, \"标题\": \"Being Safe in Natural Bodies of Water\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know your environment.\", \"描述\": \"Swimming in natural bodies of water can be fun, but present their own risks. Know what the greatest risks are for the area you are swimming in.\"}, {\"编号\": 2, \"标题\": \"Swim in front of a lifeguard.\", \"描述\": \"If it is available always swim with a lifeguard present. They are trained to look for danger and provide assistance.\"}, {\"编号\": 3, \"标题\": \"Watch out for riptides.\", \"描述\": \"If you are swimming in the ocean these can be very serious threats. Riptides form when part of the sandbar gives way and water rushes out into the ocean. If you are caught in a riptide swim parallel to the shore until you are out of the pull of the riptide, and then swim diagonally to shore.\"}, {\"编号\": 4, \"标题\": \"Enter fresh water lakes and rivers feet first.\", \"描述\": \"It will prevent head injuries due to unseen rocks or hazards. You should also test the water's temperature before entering. Even on a warm day a deep lake can be cold enough to induce hypothermia.\"}, {\"编号\": 5, \"标题\": \"Never swim in a high running current.\", \"描述\": \"Moving water has a remarkable ability to overwhelm even the strongest swimmer. If a river appears to be running quickly you need to be very cautious about entering as the current could easily present a hazard.\\nIf you find yourself in a fast moving current, float on your back with your feet pointing downstream, and your head pointing up stream. Your feet will absorb any impacts from unexpected obstacles. When the current slows down , swim diagonally to shore.\"}], \"注意事项\": [\"Do not panic, for this will make it worse and more easy to go under the water. People react to water in weird ways.\\n\", \"Avoid kicking and splashing the water as violently as possible, this action will make sinking easier.\\n\", \"If the victim/casualty has inhaled water, transport them to the nearest hospital as quickly as possible.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,998 | How to Avoid Dust when Spray Painting | 1. Workspace Prep
1-1. Work in a well-ventilated space so dust doesn’t linger.
Open up doors and windows to create natural ventilation or work in an area that has fresh air ducted in. Good fresh air circulation dilutes the amount of dust in the air.
For example, if you’re working in a garage, open up the garage door as well as any other doors and windows in the garage all the way.
If you have a fan available, position it in a window or door and aim it outwards to suck out air and dust.
1-2. Wet-sand your projects whenever possible to keep dust down.
Use wet/dry sandpaper and wet your project and your sandpaper with water before you sand it prior to spray painting, if it’s practical to do so. This greatly reduces the amount of dust generated by sanding and keeps dust particles out of the air.
Wet sanding also helps give the object you’re spray painting a smooth, scratch-free finish before you paint it.
1-3. Vacuum your workspace to most effectively remove dust.
Use a shop vac or another type of vacuum with a hose attachment. Suck up dust and debris from all the surfaces in your work area to clean it before spray painting.
Shop vacs are the best type of vacuum to use for this because they’re very powerful and specifically made to clean up dust from sanding and other activities that generate a lot of dust.
1-4. Sweep your work area carefully if you don’t have a vacuum.
Use a broom to sweep all the dust and dirt into a neat pile. Carefully sweep it into a dust pan and dump it out in a trash can or other waste container.
Sweeping does send a certain amount of dust into the air, so give the lingering dust some time to settle again before you spray paint in the area.
Avoid using compressed air to blow dust out of your work area. This just sends dust particles flying all over the place that linger in the air.
1-5. Wet the floor of your work area to keep residual dust down.
Use a hose to spray down the whole floor of your workspace or use a bucket to dump water all over. The moisture weighs dust down, so it won’t float around in the air and potentially stick to your project while you spray paint.
If your spray painting project takes a long time, keep wetting the floor periodically, so it never dries out while you’re working.
Don't wet the floor if it's made of a material that can get warped or damaged by moisture or if it gets dangerously slippery when wet.
1-6. Wipe down your work surface with an anti-static wipe to repel dust.
Invest in a canister of anti-static wipes and use them to thoroughly wipe down your spray painting projects every time. This prevents lingering dust particles in the air or on you from being attracted to the surface of the object you’re painting.
These types of wipes are available to purchase online. They’re often marketed for use on electronics.
2. Dedicated Space or Paint Booth
2-1. Block off a dedicated area for spray painting small- and medium-sized items.
Create a dedicated workspace to use only for spray painting. Block it off from other areas that generate dust by hanging plastic sheets or setting up other dust-proof barriers to keep the spray painting area separate.
For example, if you’re spray painting some metal furniture in a shared workshop, pick a corner or area of the shop that’s away from areas where people are sanding wood. Hang plastic sheets from the ceiling around the area where you’ll be painting to keep dust out.
This option makes sense if you are only spray painting something that doesn’t require a lot of space to paint and you aren’t constantly spray painting stuff.
2-2. Build a paint booth
Screw together 2 in (5.1 cm) by 4 in (10 cm) pieces of lumber in a square or rectangular frame large enough to hold whatever type of object you’re spray painting and with room to move around in at arm's length from whatever you're spraying. Drape plastic sheets over the entire frame of the booth to keep dust out.
A garage or a workshop are good places to build your spray booth.
A paint booth makes sense if you’re frequently spray painting large things, such as car bodies.
There are also inflatable paint booths available to purchase online.
2-3. Add an air filtration system to filter out airborne dust.
Set up an extractor fan so it’s blowing out of your paint booth or dedicated workspace. Use a new filter of a variety that attracts airborne particles, such as tacky mesh, an arrestor extract filter, a concertina filter, or a secondary filter.
There are portable extractor fans available to purchase online and at hardware and home improvement stores.
2-4. Put on a disposable pant suit with a hood before you enter your paint area.
Invest in some disposable pant suits that cover your whole body including your shoes and head and always wear one when you’re spray painting inside your booth or dedicated workspace. These prevent you from bringing in dust and lint on your shoes and body.
Disposable pant suits are available online or at a home improvement center or hardware store.
If you don’t have a full pant suit available, at the very least, use disposable shoe covers and lint-free workwear clothing.
2-5. Keep the workspace or booth sealed except for essential in-and-out foot traffic.
Don’t lift up the plastic covering your paint booth or dedicated workspace unless you need to get in or out while you’re spray painting. Try to keep in-and-out traffic to a minimum to reduce the risk of dust and other particles getting inside your paint area.
For example, if you’re actively spray painting, make sure nobody else is coming in and out of the booth while you’re working.
Don’t use your spray booth for anything other than spray painting. Other activities and unnecessary foot traffic introduce dust and other contaminants to the booth.
Tips
Always ventilate your spray painting area as much as possible and use an extractor fan to filter dust particles out of the air.
Whether or not you build a paint booth for spray painting, at least dedicate an area just to painting and block it off from areas where other activities that generate dust are performed.
Warnings
Always wear the appropriate personal protective equipment (PPE) including goggles, a respirator, and gloves when you’re spray painting.
| {
"create_time": "20230517 10:49:00",
"回答明细": "{\"回答\": \"1. Workspace Prep\\n1-1. Work in a well-ventilated space so dust doesn’t linger.\\nOpen up doors and windows to create natural ventilation or work in an area that has fresh air ducted in. Good fresh air circulation dilutes the amount of dust in the air.\\nFor example, if you’re working in a garage, open up the garage door as well as any other doors and windows in the garage all the way.\\nIf you have a fan available, position it in a window or door and aim it outwards to suck out air and dust.\\n1-2. Wet-sand your projects whenever possible to keep dust down.\\nUse wet/dry sandpaper and wet your project and your sandpaper with water before you sand it prior to spray painting, if it’s practical to do so. This greatly reduces the amount of dust generated by sanding and keeps dust particles out of the air.\\nWet sanding also helps give the object you’re spray painting a smooth, scratch-free finish before you paint it.\\n1-3. Vacuum your workspace to most effectively remove dust.\\nUse a shop vac or another type of vacuum with a hose attachment. Suck up dust and debris from all the surfaces in your work area to clean it before spray painting.\\nShop vacs are the best type of vacuum to use for this because they’re very powerful and specifically made to clean up dust from sanding and other activities that generate a lot of dust.\\n1-4. Sweep your work area carefully if you don’t have a vacuum.\\nUse a broom to sweep all the dust and dirt into a neat pile. Carefully sweep it into a dust pan and dump it out in a trash can or other waste container.\\nSweeping does send a certain amount of dust into the air, so give the lingering dust some time to settle again before you spray paint in the area.\\nAvoid using compressed air to blow dust out of your work area. This just sends dust particles flying all over the place that linger in the air.\\n1-5. Wet the floor of your work area to keep residual dust down.\\nUse a hose to spray down the whole floor of your workspace or use a bucket to dump water all over. The moisture weighs dust down, so it won’t float around in the air and potentially stick to your project while you spray paint.\\nIf your spray painting project takes a long time, keep wetting the floor periodically, so it never dries out while you’re working.\\nDon't wet the floor if it's made of a material that can get warped or damaged by moisture or if it gets dangerously slippery when wet.\\n1-6. Wipe down your work surface with an anti-static wipe to repel dust.\\nInvest in a canister of anti-static wipes and use them to thoroughly wipe down your spray painting projects every time. This prevents lingering dust particles in the air or on you from being attracted to the surface of the object you’re painting.\\nThese types of wipes are available to purchase online. They’re often marketed for use on electronics.\\n2. Dedicated Space or Paint Booth\\n2-1. Block off a dedicated area for spray painting small- and medium-sized items.\\nCreate a dedicated workspace to use only for spray painting. Block it off from other areas that generate dust by hanging plastic sheets or setting up other dust-proof barriers to keep the spray painting area separate.\\nFor example, if you’re spray painting some metal furniture in a shared workshop, pick a corner or area of the shop that’s away from areas where people are sanding wood. Hang plastic sheets from the ceiling around the area where you’ll be painting to keep dust out.\\nThis option makes sense if you are only spray painting something that doesn’t require a lot of space to paint and you aren’t constantly spray painting stuff.\\n2-2. Build a paint booth\\nScrew together 2 in (5.1 cm) by 4 in (10 cm) pieces of lumber in a square or rectangular frame large enough to hold whatever type of object you’re spray painting and with room to move around in at arm's length from whatever you're spraying. Drape plastic sheets over the entire frame of the booth to keep dust out.\\nA garage or a workshop are good places to build your spray booth.\\nA paint booth makes sense if you’re frequently spray painting large things, such as car bodies.\\nThere are also inflatable paint booths available to purchase online.\\n2-3. Add an air filtration system to filter out airborne dust.\\nSet up an extractor fan so it’s blowing out of your paint booth or dedicated workspace. Use a new filter of a variety that attracts airborne particles, such as tacky mesh, an arrestor extract filter, a concertina filter, or a secondary filter.\\nThere are portable extractor fans available to purchase online and at hardware and home improvement stores.\\n2-4. Put on a disposable pant suit with a hood before you enter your paint area.\\nInvest in some disposable pant suits that cover your whole body including your shoes and head and always wear one when you’re spray painting inside your booth or dedicated workspace. These prevent you from bringing in dust and lint on your shoes and body.\\nDisposable pant suits are available online or at a home improvement center or hardware store.\\nIf you don’t have a full pant suit available, at the very least, use disposable shoe covers and lint-free workwear clothing.\\n2-5. Keep the workspace or booth sealed except for essential in-and-out foot traffic.\\nDon’t lift up the plastic covering your paint booth or dedicated workspace unless you need to get in or out while you’re spray painting. Try to keep in-and-out traffic to a minimum to reduce the risk of dust and other particles getting inside your paint area.\\nFor example, if you’re actively spray painting, make sure nobody else is coming in and out of the booth while you’re working.\\nDon’t use your spray booth for anything other than spray painting. Other activities and unnecessary foot traffic introduce dust and other contaminants to the booth.\\nTips\\nAlways ventilate your spray painting area as much as possible and use an extractor fan to filter dust particles out of the air.\\nWhether or not you build a paint booth for spray painting, at least dedicate an area just to painting and block it off from areas where other activities that generate dust are performed.\\nWarnings\\nAlways wear the appropriate personal protective equipment (PPE) including goggles, a respirator, and gloves when you’re spray painting.\\n\", \"简要回答\": \"If you’ve ever tried spray painting around a lot of dust, you know how nearly impossible it is to prevent dust particles from getting in your paint finish. Luckily, there are some measures you can take to help mitigate the ever-present problem of all that annoying dust. With the right precautions and a clean workspace dedicated to spray painting, you’re sure to notice just how much better your paint jobs look!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Workspace Prep\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work in a well-ventilated space so dust doesn’t linger.\", \"描述\": \"Open up doors and windows to create natural ventilation or work in an area that has fresh air ducted in. Good fresh air circulation dilutes the amount of dust in the air.\\nFor example, if you’re working in a garage, open up the garage door as well as any other doors and windows in the garage all the way.\\nIf you have a fan available, position it in a window or door and aim it outwards to suck out air and dust.\"}, {\"编号\": 2, \"标题\": \"Wet-sand your projects whenever possible to keep dust down.\", \"描述\": \"Use wet/dry sandpaper and wet your project and your sandpaper with water before you sand it prior to spray painting, if it’s practical to do so. This greatly reduces the amount of dust generated by sanding and keeps dust particles out of the air.\\nWet sanding also helps give the object you’re spray painting a smooth, scratch-free finish before you paint it.\"}, {\"编号\": 3, \"标题\": \"Vacuum your workspace to most effectively remove dust.\", \"描述\": \"Use a shop vac or another type of vacuum with a hose attachment. Suck up dust and debris from all the surfaces in your work area to clean it before spray painting.\\nShop vacs are the best type of vacuum to use for this because they’re very powerful and specifically made to clean up dust from sanding and other activities that generate a lot of dust.\"}, {\"编号\": 4, \"标题\": \"Sweep your work area carefully if you don’t have a vacuum.\", \"描述\": \"Use a broom to sweep all the dust and dirt into a neat pile. Carefully sweep it into a dust pan and dump it out in a trash can or other waste container.\\nSweeping does send a certain amount of dust into the air, so give the lingering dust some time to settle again before you spray paint in the area.\\nAvoid using compressed air to blow dust out of your work area. This just sends dust particles flying all over the place that linger in the air.\"}, {\"编号\": 5, \"标题\": \"Wet the floor of your work area to keep residual dust down.\", \"描述\": \"Use a hose to spray down the whole floor of your workspace or use a bucket to dump water all over. The moisture weighs dust down, so it won’t float around in the air and potentially stick to your project while you spray paint.\\nIf your spray painting project takes a long time, keep wetting the floor periodically, so it never dries out while you’re working.\\nDon't wet the floor if it's made of a material that can get warped or damaged by moisture or if it gets dangerously slippery when wet.\"}, {\"编号\": 6, \"标题\": \"Wipe down your work surface with an anti-static wipe to repel dust.\", \"描述\": \"Invest in a canister of anti-static wipes and use them to thoroughly wipe down your spray painting projects every time. This prevents lingering dust particles in the air or on you from being attracted to the surface of the object you’re painting.\\nThese types of wipes are available to purchase online. They’re often marketed for use on electronics.\"}]}, {\"编号\": 2, \"标题\": \"Dedicated Space or Paint Booth\", \"步骤\": [{\"编号\": 1, \"标题\": \"Block off a dedicated area for spray painting small- and medium-sized items.\", \"描述\": \"Create a dedicated workspace to use only for spray painting. Block it off from other areas that generate dust by hanging plastic sheets or setting up other dust-proof barriers to keep the spray painting area separate.\\nFor example, if you’re spray painting some metal furniture in a shared workshop, pick a corner or area of the shop that’s away from areas where people are sanding wood. Hang plastic sheets from the ceiling around the area where you’ll be painting to keep dust out.\\nThis option makes sense if you are only spray painting something that doesn’t require a lot of space to paint and you aren’t constantly spray painting stuff.\"}, {\"编号\": 2, \"标题\": \"Build a paint booth\", \"描述\": \"Screw together 2 in (5.1 cm) by 4 in (10 cm) pieces of lumber in a square or rectangular frame large enough to hold whatever type of object you’re spray painting and with room to move around in at arm's length from whatever you're spraying. Drape plastic sheets over the entire frame of the booth to keep dust out.\\nA garage or a workshop are good places to build your spray booth.\\nA paint booth makes sense if you’re frequently spray painting large things, such as car bodies.\\nThere are also inflatable paint booths available to purchase online.\"}, {\"编号\": 3, \"标题\": \"Add an air filtration system to filter out airborne dust.\", \"描述\": \"Set up an extractor fan so it’s blowing out of your paint booth or dedicated workspace. Use a new filter of a variety that attracts airborne particles, such as tacky mesh, an arrestor extract filter, a concertina filter, or a secondary filter.\\nThere are portable extractor fans available to purchase online and at hardware and home improvement stores.\"}, {\"编号\": 4, \"标题\": \"Put on a disposable pant suit with a hood before you enter your paint area.\", \"描述\": \"Invest in some disposable pant suits that cover your whole body including your shoes and head and always wear one when you’re spray painting inside your booth or dedicated workspace. These prevent you from bringing in dust and lint on your shoes and body.\\nDisposable pant suits are available online or at a home improvement center or hardware store.\\nIf you don’t have a full pant suit available, at the very least, use disposable shoe covers and lint-free workwear clothing.\"}, {\"编号\": 5, \"标题\": \"Keep the workspace or booth sealed except for essential in-and-out foot traffic.\", \"描述\": \"Don’t lift up the plastic covering your paint booth or dedicated workspace unless you need to get in or out while you’re spray painting. Try to keep in-and-out traffic to a minimum to reduce the risk of dust and other particles getting inside your paint area.\\nFor example, if you’re actively spray painting, make sure nobody else is coming in and out of the booth while you’re working.\\nDon’t use your spray booth for anything other than spray painting. Other activities and unnecessary foot traffic introduce dust and other contaminants to the booth.\"}], \"小提示\": [\"Always ventilate your spray painting area as much as possible and use an extractor fan to filter dust particles out of the air.\\n\", \"Whether or not you build a paint booth for spray painting, at least dedicate an area just to painting and block it off from areas where other activities that generate dust are performed.\\n\"], \"注意事项\": [\"Always wear the appropriate personal protective equipment (PPE) including goggles, a respirator, and gloves when you’re spray painting.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
2,999 | How to Avoid Dying Prematurely | 1. Reducing Risks of Cardiovascular Disease
1-1. Stop smoking
Smoking tobacco is one of the most harmful things you can do on a regular basis. It's well established that smoking damages nearly every organ of the body and causes many diseases, including all sorts of cardiovascular related problems, which contribute significantly to premature death. Smoking is estimated to increase the risk of coronary heart disease and stroke due to atherosclerosis by up to 4x compared to non-smokers. Cigarettes contain a variety of toxic compounds that damage blood vessels and poison tissues.
Cigarette smoking causes more than 480,000 deaths each year in the United States, which is about one in five deaths.
Smoking is also the leading cause of chronic obstructive pulmonary disease of the lungs and lung cancer.
Use nicotine patches or gum to help wean yourself off cigarettes.
Try following the mnemonic START to help you get quit:
S= Set a quit Date.
T= Tell family and friends that you plan to quit.
A= Anticipate and plan ahead for hard times.
R= Remove tobacco products from. the home, car, work, etc.
T= Talk to your doctor about smoking cessation
1-2. Control your blood pressure
High blood pressure (hypertension) is often referred to as the "silent killer" because it doesn't often cause noticeable symptoms until it's too late. High blood pressure puts strain on the heart and damages the insides of arteries over time, which promotes atherosclerosis or clogged arteries. It also promotes stroke and kidney disease. Blood pressure can be reduced with medication, although some people experience significant side effects from it. Natural ways of reducing blood pressure include losing weight if you are overweight, eating a healthy diet based on lots of fresh produce, cutting back on salt (sodium) consumption, daily exercise and controlling your stress via meditation, deep breathing techniques, yoga and/or tai chi.
Hypertension is defined as having blood pressure greater than 140/90 mm Hg on a regular basis.
The DASH diet is often recommended for hypertension and it emphasizes fruits, vegetables, whole grains, poultry, lean fish, and low-fat dairy foods.
Get plenty of potassium, which can help prevent and control hypertension, but limit your sodium intake to less than 1,500 mg daily.
1-3. Maintain healthy cholesterol levels.
Although eating fat, even saturated fat, is healthy in moderation — after all, fatty acids are needed to make all cell membranes in the body — too much "bad fat" is damaging to cardiovascular health. Although saturated fat (the kind found in animal products) is often touted as unhealthy, the kind that really causes problems is trans fat, which is an artificially made hydrogenated vegetable oil found in most fried foods, margarine, cookies and chips. Trans fats raises the "bad" LDL cholesterol and lowers the "good" HDL cholesterol in your blood, which increases the risk of heart attack and stroke.
Normal total cholesterol levels in the blood should be less than 200 mg/dL.
LDL cholesterol should be less than 100 mg/dL, whereas HDL levels should be above 60 mg/dL for optimal protection against cardiovascular disease.
The healthiest fats are often considered to be monounsaturated and polyunsaturated plant-based fats. Foods rich in polyunsaturated fat include safflower, sesame and sunflower seeds, corn oil and soybeans; whereas great sources of monounsaturated fat include avocados, canola, olive and peanut oils.
1-4. Be more physically active.
Another important factor in reducing your risk of dying prematurely from cardiovascular disease is getting regular exercise and maintaining a healthy weight. Obesity puts lots of strain on the heart and blood vessels, which leads to dysfunction eventually. Only 30 minutes of mild-to-moderate cardiovascular exercise each day on a regular basis is linked to better health and longevity, as it can reduce blood pressure and cholesterol levels, as well as trigger gradual weight loss. Start with walking around your neighborhood, if weather permits, then transition to more difficult terrain, tread mills and/or cycling.
Avoid vigorous exercise to start with, or if you have a known heart condition. Vigorous exercise (such as marathon running) temporarily increases blood pressure and strain on the heart, which may trigger a heart attack.
Thirty minutes of daily exercise is good for your health and an hour is even better, but much beyond that amount isn't proven to be significantly more beneficial.
Recommendations for exercise include the President’s Council on Fitness, Sports, and Nutrition. These recommendation include doing 150 minutes (2 ½ hours) of moderate intensity exercise every week. Types of moderate intensity exercise include ballroom dancing, biking slowly, gardening, using your manual wheelchair, walking, and water aerobics. More vigorous activities are biking up hills, basketball, swimming laps, and running.
2. Reducing Risks of Cancer
2-1. Reduce alcohol consumption
Based on extensive research, there is a strong association between alcohol drinking and several types of cancer, especially of the mouth, throat, breast, liver and large intestine. Ethanol, the type of alcohol commonly consumed, is a known human carcinogen. In essence, the more alcohol a person consumes regularly over time, the higher the risk of developing cancer and dying prematurely. As such, either stop drinking alcohol or limit your consumption to no more than one alcoholic beverage in a 24-hour period. Alcohol is known to "thin" the blood, which can be helpful for reducing the risk of atherosclerosis, but the net effect of ethanol on health is clearly negative.
The least harmful alcoholic beverage is thought to be red wine because of its antioxidants (resveratrol); however, human research does not provide evidence that resveratrol is effective in preventing or treating cancers.
A significant proportion of people who regularly consume alcohol also habitually smoke tobacco. Smoking is a leading cause of many cancers, but the risks greatly increase when combined with drinking alcohol, particularly for cancers of the mouth, throat and esophagus.
2-2. Eat food with more antioxidants and less preservatives.
Antioxidants are compounds (mostly from plants, fruits and veggies) that prohibit or even prevent the oxidation of other molecules in the body. While oxygen is obviously needed in the body, oxidation of certain compounds is often a bad thing because it produces havoc-wreaking "free radicals," which can damage surrounding tissue and even alter its DNA. Consequently, free radicals are linked to cancer, cardiovascular disease and premature aging. Preservatives, which are found in almost all prepared foods found on the shelves of grocery stores, are also damaging to the body due to free radical formation and general toxicity. As such, focusing on consuming lots of antioxidants is a good strategy to prevent cancer.
Compounds that act as strong antioxidants include vitamins C and E, beta-carotene, selenium, glutathione, coenzyme Q10, lipoic acid, flavonoids and phenols, among many others.
Foods particularly rich in antioxidants include: all dark colored berries, strawberries, apples, cherries, artichokes, kidney beans and pinto beans.
Other foods considered protective against cancer include broccoli, tomatoes, walnuts and garlic.
2-3. Limit sun exposure.
Sun exposure is needed for all life to thrive, but overdoing it (especially if you're constantly getting sunburned) dramatically increases the risk of skin cancer. In moderate amounts, particularly during the summer months, sunlight triggers vitamin D production in the skin, which has many known benefits including stimulating immunity and regulating mood; however, the ultraviolet (UV) radiation in sunlight (also in many tanning beds) damages skin cells, sometimes on a DNA level, which leads to mutations and cancer development. As such, don't avoid the sun, but limit your direct exposure to no more than an hour per day. If you plan on being outside longer, then cover-up with a hat and light-weight breathable cotton clothes, or use natural forms of sunblock and sunscreen.
The American Academy of Dermatology recommends using a sunscreen that is SPF 30 or greater with broad-spectrum coverage for UVA and UVB rays. If you are outside or at the pool make sure that the sunscreen is water resistant.
Skin cancer is the most common type of cancer, accounting for about 3.5 million cases a year in the U.S. Basal and squamous cell skin cancers are most common, but melanoma is the most deadly.
Major risk factors for skin cancer include: pale skin, severe sunburns in the past, many or unusual looking moles, older age and weakened immune systems.
Chronic exposure to coal tar, paraffin, and most hydrocarbon-based products also commonly cause skin cancer.
3. Reducing Risks of Fatal Accidents
3-1. Wear your seat belt.
Fatal accidents are another common cause of premature death in the U.S., with motor vehicle crashes leading to about 2.2 million Americans being treated in ER departments in 2012. Although modern air bags are a great safety feature and contribute to saving lives, seat belts are still considered an essential injury prevention tool because they prevent people from being thrown from their vehicles. It's estimated that seat belt use reduces serious crash-related injuries and deaths by about 50%. As such, buckle up every time you enter a vehicle if you want to reduce the risk of premature death from injury.
Teenagers between the ages of 13–20 years are the least likely group to wear seat belts, and therefore, tend to suffer more fatal injuries.
Men are about 10% less likely to wear seat belts compared to women.
Another way of reducing fatal injuries in car accidents is to drive a large vehicle because they tend to ride higher and are heavier, which are both protective factors.
3-2. Wear a motorcycle and/or bicycle helmet.
Another simple way of preventing fatal trauma, particularly to the head, is wearing a helmet while on a motorcycle or bicycle. In 2010, about 42% of motorcyclists who were fatally injured were not wearing helmets. In that same year, it's estimated that helmets saved over 1,500 riders’ lives, but some states don't require their use so some riders prefer to legally go without. The human skull feels pretty strong, but the brain is very susceptible to injury because it bounces around inside the skull in response to trauma. High speeds or severe impacts are not needed to damage the brain and cause death. This explains why bicyclists can die from head injuries, but rarely anything else. Helmets don't protect from whiplash-like trauma, but they are great at deflecting or dispersing blunt trauma.
On average, U.S. states with universal helmet laws save eight times more riders’ lives each year compared to states without any helmet laws.
It's not enough just to wear a helmet — make sure it's fastened tightly to your head.
Also, wear a helmet designed for horseback riding when riding horses. Concussion and trauma can occur if you fall off of a horse without a helmet.
3-3. Don't drink and drive.
It should be clear that drinking alcohol does not mix with driving a car or operating heavy equipment, yet many people continue to do it because alcohol distorts a person's judgement and ability to think clearly. In the U.S., an estimated 32% of fatal car accidents involve an intoxicated driver (or pedestrian). In addition to poor judgement, driving intoxicated is dangerous because alcohol reduces reaction times, decision making and coordination.
Approximately 13,000 Americans are killed each year in alcohol-related accidents.
All U.S. states have adopted .08% blood alcohol concentration (BAC) level as the legal limit for driving a car (aged 21 years or older), although most accidents occur with .10% BAC levels.
In addition to not drinking, avoid talking on a cell phone or texting while driving (even with a hands-free set) as it takes your attention off the road.
3-4. Don't mix alcohol with drugs.
Another combination that doesn't mix is drinking alcohol while taking drugs (illicit, prescription or even over-the-counter types). The by-products of alcohol and all drugs are metabolized in the liver, and sometimes when certain compounds are mixed together a toxic reaction occurs that can severely injure or completely shut down the liver, leading quickly to death. As little as a couple of pain relievers, such as acetaminophen, mixed with a glass a wine can potentially lead to liver failure. In addition, combining alcohol with drugs often leads to dramatic changes in perception, behavior, mood, breathing rate, blood pressure, and other parameters, which can all increase the risk of dying prematurely. As such, never combine the two at the same time.
It takes hours for most drugs to be processed by the liver, so make sure to time the addition of alcohol safely — at least three hours later as a general rule and sometimes as long as six hours.
Sometimes drugs are taken because of the effects of alcohol (such as an aspirin for a hangover-type headache). Thus, quitting drinking may remove the need to take certain medications altogether.
Tips
Those who have good friends and social activities may be happier, and therefore live longer.
Maintaining good social relationships is also helpful for a healthy mind and body — it buffers stressors and can have a strong protective effect against many diseases and conditions.
Get regular checkups from your doctor — they're likely to notice signs of serious disease better than you or family members. Early treatment, particularly with cancer, is a major factor for survival.
| {
"create_time": "20230517 10:49:00",
"回答明细": "{\"回答\": \"1. Reducing Risks of Cardiovascular Disease\\n1-1. Stop smoking\\nSmoking tobacco is one of the most harmful things you can do on a regular basis. It's well established that smoking damages nearly every organ of the body and causes many diseases, including all sorts of cardiovascular related problems, which contribute significantly to premature death. Smoking is estimated to increase the risk of coronary heart disease and stroke due to atherosclerosis by up to 4x compared to non-smokers. Cigarettes contain a variety of toxic compounds that damage blood vessels and poison tissues.\\nCigarette smoking causes more than 480,000 deaths each year in the United States, which is about one in five deaths.\\nSmoking is also the leading cause of chronic obstructive pulmonary disease of the lungs and lung cancer.\\nUse nicotine patches or gum to help wean yourself off cigarettes.\\nTry following the mnemonic START to help you get quit:\\nS= Set a quit Date.\\nT= Tell family and friends that you plan to quit.\\nA= Anticipate and plan ahead for hard times.\\nR= Remove tobacco products from. the home, car, work, etc.\\nT= Talk to your doctor about smoking cessation\\n1-2. Control your blood pressure\\nHigh blood pressure (hypertension) is often referred to as the \\\"silent killer\\\" because it doesn't often cause noticeable symptoms until it's too late. High blood pressure puts strain on the heart and damages the insides of arteries over time, which promotes atherosclerosis or clogged arteries. It also promotes stroke and kidney disease. Blood pressure can be reduced with medication, although some people experience significant side effects from it. Natural ways of reducing blood pressure include losing weight if you are overweight, eating a healthy diet based on lots of fresh produce, cutting back on salt (sodium) consumption, daily exercise and controlling your stress via meditation, deep breathing techniques, yoga and/or tai chi.\\nHypertension is defined as having blood pressure greater than 140/90 mm Hg on a regular basis.\\nThe DASH diet is often recommended for hypertension and it emphasizes fruits, vegetables, whole grains, poultry, lean fish, and low-fat dairy foods.\\nGet plenty of potassium, which can help prevent and control hypertension, but limit your sodium intake to less than 1,500 mg daily.\\n1-3. Maintain healthy cholesterol levels.\\nAlthough eating fat, even saturated fat, is healthy in moderation — after all, fatty acids are needed to make all cell membranes in the body — too much \\\"bad fat\\\" is damaging to cardiovascular health. Although saturated fat (the kind found in animal products) is often touted as unhealthy, the kind that really causes problems is trans fat, which is an artificially made hydrogenated vegetable oil found in most fried foods, margarine, cookies and chips. Trans fats raises the \\\"bad\\\" LDL cholesterol and lowers the \\\"good\\\" HDL cholesterol in your blood, which increases the risk of heart attack and stroke.\\nNormal total cholesterol levels in the blood should be less than 200 mg/dL.\\nLDL cholesterol should be less than 100 mg/dL, whereas HDL levels should be above 60 mg/dL for optimal protection against cardiovascular disease.\\nThe healthiest fats are often considered to be monounsaturated and polyunsaturated plant-based fats. Foods rich in polyunsaturated fat include safflower, sesame and sunflower seeds, corn oil and soybeans; whereas great sources of monounsaturated fat include avocados, canola, olive and peanut oils.\\n1-4. Be more physically active.\\nAnother important factor in reducing your risk of dying prematurely from cardiovascular disease is getting regular exercise and maintaining a healthy weight. Obesity puts lots of strain on the heart and blood vessels, which leads to dysfunction eventually. Only 30 minutes of mild-to-moderate cardiovascular exercise each day on a regular basis is linked to better health and longevity, as it can reduce blood pressure and cholesterol levels, as well as trigger gradual weight loss. Start with walking around your neighborhood, if weather permits, then transition to more difficult terrain, tread mills and/or cycling.\\nAvoid vigorous exercise to start with, or if you have a known heart condition. Vigorous exercise (such as marathon running) temporarily increases blood pressure and strain on the heart, which may trigger a heart attack.\\nThirty minutes of daily exercise is good for your health and an hour is even better, but much beyond that amount isn't proven to be significantly more beneficial.\\nRecommendations for exercise include the President’s Council on Fitness, Sports, and Nutrition. These recommendation include doing 150 minutes (2 ½ hours) of moderate intensity exercise every week. Types of moderate intensity exercise include ballroom dancing, biking slowly, gardening, using your manual wheelchair, walking, and water aerobics. More vigorous activities are biking up hills, basketball, swimming laps, and running.\\n2. Reducing Risks of Cancer\\n2-1. Reduce alcohol consumption\\nBased on extensive research, there is a strong association between alcohol drinking and several types of cancer, especially of the mouth, throat, breast, liver and large intestine. Ethanol, the type of alcohol commonly consumed, is a known human carcinogen. In essence, the more alcohol a person consumes regularly over time, the higher the risk of developing cancer and dying prematurely. As such, either stop drinking alcohol or limit your consumption to no more than one alcoholic beverage in a 24-hour period. Alcohol is known to \\\"thin\\\" the blood, which can be helpful for reducing the risk of atherosclerosis, but the net effect of ethanol on health is clearly negative.\\nThe least harmful alcoholic beverage is thought to be red wine because of its antioxidants (resveratrol); however, human research does not provide evidence that resveratrol is effective in preventing or treating cancers.\\nA significant proportion of people who regularly consume alcohol also habitually smoke tobacco. Smoking is a leading cause of many cancers, but the risks greatly increase when combined with drinking alcohol, particularly for cancers of the mouth, throat and esophagus.\\n2-2. Eat food with more antioxidants and less preservatives.\\nAntioxidants are compounds (mostly from plants, fruits and veggies) that prohibit or even prevent the oxidation of other molecules in the body. While oxygen is obviously needed in the body, oxidation of certain compounds is often a bad thing because it produces havoc-wreaking \\\"free radicals,\\\" which can damage surrounding tissue and even alter its DNA. Consequently, free radicals are linked to cancer, cardiovascular disease and premature aging. Preservatives, which are found in almost all prepared foods found on the shelves of grocery stores, are also damaging to the body due to free radical formation and general toxicity. As such, focusing on consuming lots of antioxidants is a good strategy to prevent cancer.\\nCompounds that act as strong antioxidants include vitamins C and E, beta-carotene, selenium, glutathione, coenzyme Q10, lipoic acid, flavonoids and phenols, among many others.\\nFoods particularly rich in antioxidants include: all dark colored berries, strawberries, apples, cherries, artichokes, kidney beans and pinto beans.\\nOther foods considered protective against cancer include broccoli, tomatoes, walnuts and garlic.\\n2-3. Limit sun exposure.\\nSun exposure is needed for all life to thrive, but overdoing it (especially if you're constantly getting sunburned) dramatically increases the risk of skin cancer. In moderate amounts, particularly during the summer months, sunlight triggers vitamin D production in the skin, which has many known benefits including stimulating immunity and regulating mood; however, the ultraviolet (UV) radiation in sunlight (also in many tanning beds) damages skin cells, sometimes on a DNA level, which leads to mutations and cancer development. As such, don't avoid the sun, but limit your direct exposure to no more than an hour per day. If you plan on being outside longer, then cover-up with a hat and light-weight breathable cotton clothes, or use natural forms of sunblock and sunscreen.\\nThe American Academy of Dermatology recommends using a sunscreen that is SPF 30 or greater with broad-spectrum coverage for UVA and UVB rays. If you are outside or at the pool make sure that the sunscreen is water resistant.\\nSkin cancer is the most common type of cancer, accounting for about 3.5 million cases a year in the U.S. Basal and squamous cell skin cancers are most common, but melanoma is the most deadly.\\nMajor risk factors for skin cancer include: pale skin, severe sunburns in the past, many or unusual looking moles, older age and weakened immune systems.\\nChronic exposure to coal tar, paraffin, and most hydrocarbon-based products also commonly cause skin cancer.\\n3. Reducing Risks of Fatal Accidents\\n3-1. Wear your seat belt.\\nFatal accidents are another common cause of premature death in the U.S., with motor vehicle crashes leading to about 2.2 million Americans being treated in ER departments in 2012. Although modern air bags are a great safety feature and contribute to saving lives, seat belts are still considered an essential injury prevention tool because they prevent people from being thrown from their vehicles. It's estimated that seat belt use reduces serious crash-related injuries and deaths by about 50%. As such, buckle up every time you enter a vehicle if you want to reduce the risk of premature death from injury.\\nTeenagers between the ages of 13–20 years are the least likely group to wear seat belts, and therefore, tend to suffer more fatal injuries.\\nMen are about 10% less likely to wear seat belts compared to women.\\nAnother way of reducing fatal injuries in car accidents is to drive a large vehicle because they tend to ride higher and are heavier, which are both protective factors.\\n3-2. Wear a motorcycle and/or bicycle helmet.\\nAnother simple way of preventing fatal trauma, particularly to the head, is wearing a helmet while on a motorcycle or bicycle. In 2010, about 42% of motorcyclists who were fatally injured were not wearing helmets. In that same year, it's estimated that helmets saved over 1,500 riders’ lives, but some states don't require their use so some riders prefer to legally go without. The human skull feels pretty strong, but the brain is very susceptible to injury because it bounces around inside the skull in response to trauma. High speeds or severe impacts are not needed to damage the brain and cause death. This explains why bicyclists can die from head injuries, but rarely anything else. Helmets don't protect from whiplash-like trauma, but they are great at deflecting or dispersing blunt trauma.\\nOn average, U.S. states with universal helmet laws save eight times more riders’ lives each year compared to states without any helmet laws.\\nIt's not enough just to wear a helmet — make sure it's fastened tightly to your head.\\nAlso, wear a helmet designed for horseback riding when riding horses. Concussion and trauma can occur if you fall off of a horse without a helmet.\\n3-3. Don't drink and drive.\\nIt should be clear that drinking alcohol does not mix with driving a car or operating heavy equipment, yet many people continue to do it because alcohol distorts a person's judgement and ability to think clearly. In the U.S., an estimated 32% of fatal car accidents involve an intoxicated driver (or pedestrian). In addition to poor judgement, driving intoxicated is dangerous because alcohol reduces reaction times, decision making and coordination.\\nApproximately 13,000 Americans are killed each year in alcohol-related accidents.\\nAll U.S. states have adopted .08% blood alcohol concentration (BAC) level as the legal limit for driving a car (aged 21 years or older), although most accidents occur with .10% BAC levels.\\nIn addition to not drinking, avoid talking on a cell phone or texting while driving (even with a hands-free set) as it takes your attention off the road.\\n3-4. Don't mix alcohol with drugs.\\nAnother combination that doesn't mix is drinking alcohol while taking drugs (illicit, prescription or even over-the-counter types). The by-products of alcohol and all drugs are metabolized in the liver, and sometimes when certain compounds are mixed together a toxic reaction occurs that can severely injure or completely shut down the liver, leading quickly to death. As little as a couple of pain relievers, such as acetaminophen, mixed with a glass a wine can potentially lead to liver failure. In addition, combining alcohol with drugs often leads to dramatic changes in perception, behavior, mood, breathing rate, blood pressure, and other parameters, which can all increase the risk of dying prematurely. As such, never combine the two at the same time.\\nIt takes hours for most drugs to be processed by the liver, so make sure to time the addition of alcohol safely — at least three hours later as a general rule and sometimes as long as six hours.\\nSometimes drugs are taken because of the effects of alcohol (such as an aspirin for a hangover-type headache). Thus, quitting drinking may remove the need to take certain medications altogether.\\nTips\\nThose who have good friends and social activities may be happier, and therefore live longer.\\nMaintaining good social relationships is also helpful for a healthy mind and body — it buffers stressors and can have a strong protective effect against many diseases and conditions.\\nGet regular checkups from your doctor — they're likely to notice signs of serious disease better than you or family members. Early treatment, particularly with cancer, is a major factor for survival.\\n\", \"简要回答\": \"Almost everyone wants to live as long as possible, albeit without considerable pain or disability. Americans are living longer than ever, with a gender-combined life expectancy of 78.8 years, which ranks 26th in the world compared to other countries. American women tend to live almost five years longer than men. The most common cause of premature death in the U.S., by a large margin, is cardiovascular disease (heart attack, stroke, lung disease), followed by cancer, then accidents leading to fatal injuries.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing Risks of Cardiovascular Disease\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stop smoking\", \"描述\": \"Smoking tobacco is one of the most harmful things you can do on a regular basis. It's well established that smoking damages nearly every organ of the body and causes many diseases, including all sorts of cardiovascular related problems, which contribute significantly to premature death. Smoking is estimated to increase the risk of coronary heart disease and stroke due to atherosclerosis by up to 4x compared to non-smokers. Cigarettes contain a variety of toxic compounds that damage blood vessels and poison tissues.\\nCigarette smoking causes more than 480,000 deaths each year in the United States, which is about one in five deaths.\\nSmoking is also the leading cause of chronic obstructive pulmonary disease of the lungs and lung cancer.\\nUse nicotine patches or gum to help wean yourself off cigarettes.\\nTry following the mnemonic START to help you get quit:\\nS= Set a quit Date.\\nT= Tell family and friends that you plan to quit.\\nA= Anticipate and plan ahead for hard times.\\nR= Remove tobacco products from. the home, car, work, etc.\\nT= Talk to your doctor about smoking cessation\"}, {\"编号\": 2, \"标题\": \"Control your blood pressure\", \"描述\": \"High blood pressure (hypertension) is often referred to as the \\\"silent killer\\\" because it doesn't often cause noticeable symptoms until it's too late. High blood pressure puts strain on the heart and damages the insides of arteries over time, which promotes atherosclerosis or clogged arteries. It also promotes stroke and kidney disease. Blood pressure can be reduced with medication, although some people experience significant side effects from it. Natural ways of reducing blood pressure include losing weight if you are overweight, eating a healthy diet based on lots of fresh produce, cutting back on salt (sodium) consumption, daily exercise and controlling your stress via meditation, deep breathing techniques, yoga and/or tai chi.\\nHypertension is defined as having blood pressure greater than 140/90 mm Hg on a regular basis.\\nThe DASH diet is often recommended for hypertension and it emphasizes fruits, vegetables, whole grains, poultry, lean fish, and low-fat dairy foods.\\nGet plenty of potassium, which can help prevent and control hypertension, but limit your sodium intake to less than 1,500 mg daily.\"}, {\"编号\": 3, \"标题\": \"Maintain healthy cholesterol levels.\", \"描述\": \"Although eating fat, even saturated fat, is healthy in moderation — after all, fatty acids are needed to make all cell membranes in the body — too much \\\"bad fat\\\" is damaging to cardiovascular health. Although saturated fat (the kind found in animal products) is often touted as unhealthy, the kind that really causes problems is trans fat, which is an artificially made hydrogenated vegetable oil found in most fried foods, margarine, cookies and chips. Trans fats raises the \\\"bad\\\" LDL cholesterol and lowers the \\\"good\\\" HDL cholesterol in your blood, which increases the risk of heart attack and stroke.\\nNormal total cholesterol levels in the blood should be less than 200 mg/dL.\\nLDL cholesterol should be less than 100 mg/dL, whereas HDL levels should be above 60 mg/dL for optimal protection against cardiovascular disease.\\nThe healthiest fats are often considered to be monounsaturated and polyunsaturated plant-based fats. Foods rich in polyunsaturated fat include safflower, sesame and sunflower seeds, corn oil and soybeans; whereas great sources of monounsaturated fat include avocados, canola, olive and peanut oils.\"}, {\"编号\": 4, \"标题\": \"Be more physically active.\", \"描述\": \"Another important factor in reducing your risk of dying prematurely from cardiovascular disease is getting regular exercise and maintaining a healthy weight. Obesity puts lots of strain on the heart and blood vessels, which leads to dysfunction eventually. Only 30 minutes of mild-to-moderate cardiovascular exercise each day on a regular basis is linked to better health and longevity, as it can reduce blood pressure and cholesterol levels, as well as trigger gradual weight loss. Start with walking around your neighborhood, if weather permits, then transition to more difficult terrain, tread mills and/or cycling.\\nAvoid vigorous exercise to start with, or if you have a known heart condition. Vigorous exercise (such as marathon running) temporarily increases blood pressure and strain on the heart, which may trigger a heart attack.\\nThirty minutes of daily exercise is good for your health and an hour is even better, but much beyond that amount isn't proven to be significantly more beneficial.\\nRecommendations for exercise include the President’s Council on Fitness, Sports, and Nutrition. These recommendation include doing 150 minutes (2 ½ hours) of moderate intensity exercise every week. Types of moderate intensity exercise include ballroom dancing, biking slowly, gardening, using your manual wheelchair, walking, and water aerobics. More vigorous activities are biking up hills, basketball, swimming laps, and running.\"}]}, {\"编号\": 2, \"标题\": \"Reducing Risks of Cancer\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reduce alcohol consumption\", \"描述\": \"Based on extensive research, there is a strong association between alcohol drinking and several types of cancer, especially of the mouth, throat, breast, liver and large intestine. Ethanol, the type of alcohol commonly consumed, is a known human carcinogen. In essence, the more alcohol a person consumes regularly over time, the higher the risk of developing cancer and dying prematurely. As such, either stop drinking alcohol or limit your consumption to no more than one alcoholic beverage in a 24-hour period. Alcohol is known to \\\"thin\\\" the blood, which can be helpful for reducing the risk of atherosclerosis, but the net effect of ethanol on health is clearly negative.\\nThe least harmful alcoholic beverage is thought to be red wine because of its antioxidants (resveratrol); however, human research does not provide evidence that resveratrol is effective in preventing or treating cancers.\\nA significant proportion of people who regularly consume alcohol also habitually smoke tobacco. Smoking is a leading cause of many cancers, but the risks greatly increase when combined with drinking alcohol, particularly for cancers of the mouth, throat and esophagus.\"}, {\"编号\": 2, \"标题\": \"Eat food with more antioxidants and less preservatives.\", \"描述\": \"Antioxidants are compounds (mostly from plants, fruits and veggies) that prohibit or even prevent the oxidation of other molecules in the body. While oxygen is obviously needed in the body, oxidation of certain compounds is often a bad thing because it produces havoc-wreaking \\\"free radicals,\\\" which can damage surrounding tissue and even alter its DNA. Consequently, free radicals are linked to cancer, cardiovascular disease and premature aging. Preservatives, which are found in almost all prepared foods found on the shelves of grocery stores, are also damaging to the body due to free radical formation and general toxicity. As such, focusing on consuming lots of antioxidants is a good strategy to prevent cancer.\\nCompounds that act as strong antioxidants include vitamins C and E, beta-carotene, selenium, glutathione, coenzyme Q10, lipoic acid, flavonoids and phenols, among many others.\\nFoods particularly rich in antioxidants include: all dark colored berries, strawberries, apples, cherries, artichokes, kidney beans and pinto beans.\\nOther foods considered protective against cancer include broccoli, tomatoes, walnuts and garlic.\"}, {\"编号\": 3, \"标题\": \"Limit sun exposure.\", \"描述\": \"Sun exposure is needed for all life to thrive, but overdoing it (especially if you're constantly getting sunburned) dramatically increases the risk of skin cancer. In moderate amounts, particularly during the summer months, sunlight triggers vitamin D production in the skin, which has many known benefits including stimulating immunity and regulating mood; however, the ultraviolet (UV) radiation in sunlight (also in many tanning beds) damages skin cells, sometimes on a DNA level, which leads to mutations and cancer development. As such, don't avoid the sun, but limit your direct exposure to no more than an hour per day. If you plan on being outside longer, then cover-up with a hat and light-weight breathable cotton clothes, or use natural forms of sunblock and sunscreen.\\nThe American Academy of Dermatology recommends using a sunscreen that is SPF 30 or greater with broad-spectrum coverage for UVA and UVB rays. If you are outside or at the pool make sure that the sunscreen is water resistant.\\nSkin cancer is the most common type of cancer, accounting for about 3.5 million cases a year in the U.S. Basal and squamous cell skin cancers are most common, but melanoma is the most deadly.\\nMajor risk factors for skin cancer include: pale skin, severe sunburns in the past, many or unusual looking moles, older age and weakened immune systems.\\nChronic exposure to coal tar, paraffin, and most hydrocarbon-based products also commonly cause skin cancer.\"}]}, {\"编号\": 3, \"标题\": \"Reducing Risks of Fatal Accidents\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear your seat belt.\", \"描述\": \"Fatal accidents are another common cause of premature death in the U.S., with motor vehicle crashes leading to about 2.2 million Americans being treated in ER departments in 2012. Although modern air bags are a great safety feature and contribute to saving lives, seat belts are still considered an essential injury prevention tool because they prevent people from being thrown from their vehicles. It's estimated that seat belt use reduces serious crash-related injuries and deaths by about 50%. As such, buckle up every time you enter a vehicle if you want to reduce the risk of premature death from injury.\\nTeenagers between the ages of 13–20 years are the least likely group to wear seat belts, and therefore, tend to suffer more fatal injuries.\\nMen are about 10% less likely to wear seat belts compared to women.\\nAnother way of reducing fatal injuries in car accidents is to drive a large vehicle because they tend to ride higher and are heavier, which are both protective factors.\"}, {\"编号\": 2, \"标题\": \"Wear a motorcycle and/or bicycle helmet.\", \"描述\": \"Another simple way of preventing fatal trauma, particularly to the head, is wearing a helmet while on a motorcycle or bicycle. In 2010, about 42% of motorcyclists who were fatally injured were not wearing helmets. In that same year, it's estimated that helmets saved over 1,500 riders’ lives, but some states don't require their use so some riders prefer to legally go without. The human skull feels pretty strong, but the brain is very susceptible to injury because it bounces around inside the skull in response to trauma. High speeds or severe impacts are not needed to damage the brain and cause death. This explains why bicyclists can die from head injuries, but rarely anything else. Helmets don't protect from whiplash-like trauma, but they are great at deflecting or dispersing blunt trauma.\\nOn average, U.S. states with universal helmet laws save eight times more riders’ lives each year compared to states without any helmet laws.\\nIt's not enough just to wear a helmet — make sure it's fastened tightly to your head.\\nAlso, wear a helmet designed for horseback riding when riding horses. Concussion and trauma can occur if you fall off of a horse without a helmet.\"}, {\"编号\": 3, \"标题\": \"Don't drink and drive.\", \"描述\": \"It should be clear that drinking alcohol does not mix with driving a car or operating heavy equipment, yet many people continue to do it because alcohol distorts a person's judgement and ability to think clearly. In the U.S., an estimated 32% of fatal car accidents involve an intoxicated driver (or pedestrian). In addition to poor judgement, driving intoxicated is dangerous because alcohol reduces reaction times, decision making and coordination.\\nApproximately 13,000 Americans are killed each year in alcohol-related accidents.\\nAll U.S. states have adopted .08% blood alcohol concentration (BAC) level as the legal limit for driving a car (aged 21 years or older), although most accidents occur with .10% BAC levels.\\nIn addition to not drinking, avoid talking on a cell phone or texting while driving (even with a hands-free set) as it takes your attention off the road.\"}, {\"编号\": 4, \"标题\": \"Don't mix alcohol with drugs.\", \"描述\": \"Another combination that doesn't mix is drinking alcohol while taking drugs (illicit, prescription or even over-the-counter types). The by-products of alcohol and all drugs are metabolized in the liver, and sometimes when certain compounds are mixed together a toxic reaction occurs that can severely injure or completely shut down the liver, leading quickly to death. As little as a couple of pain relievers, such as acetaminophen, mixed with a glass a wine can potentially lead to liver failure. In addition, combining alcohol with drugs often leads to dramatic changes in perception, behavior, mood, breathing rate, blood pressure, and other parameters, which can all increase the risk of dying prematurely. As such, never combine the two at the same time.\\nIt takes hours for most drugs to be processed by the liver, so make sure to time the addition of alcohol safely — at least three hours later as a general rule and sometimes as long as six hours.\\nSometimes drugs are taken because of the effects of alcohol (such as an aspirin for a hangover-type headache). Thus, quitting drinking may remove the need to take certain medications altogether.\"}], \"小提示\": [\"Those who have good friends and social activities may be happier, and therefore live longer.\\n\", \"Maintaining good social relationships is also helpful for a healthy mind and body — it buffers stressors and can have a strong protective effect against many diseases and conditions.\\n\", \"Get regular checkups from your doctor — they're likely to notice signs of serious disease better than you or family members. Early treatment, particularly with cancer, is a major factor for survival.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,000 | How to Avoid Ear Pain During a Flight | 1. Equalizing Ear Pressure
1-1. Yawn and swallow to clear your ears during descent and ascent.
The actions of yawning and swallowing can open up your eustachian tubes, helping to equalize the pressure in your ears. During takeoff and landing, yawn and swallow any time you feel pressure building up in your ears.
Chewing gum, sucking on candy, or drinking through a straw can help you swallow.
1-2. Get your child to drink or suck on a pacifier at takeoff and landing.
This will help equalize the pressure in your child's ears and eustachian tubes. Let an older child sip on a bottle of water or a juice. If you're flying with a baby, give them a bottle or their pacifier.
This is the easiest way to prevent ear pain in your child.
1-3. Try the Valsalva maneuver to equalize the pressure in your ears.
If your ears start to feel clogged or painful during takeoff or landing, pinch your nose shut and close your mouth. Blow gently through your nostrils, as if you were trying to blow your nose. You may need to do this several times. This technique will help equalize the pressure between your ears and the outside air.
The Valsalva maneuver can damage your ears or cause an ear infection if you’re sick or suffering from severe allergies.
If you’re really congested, try pinching your nose shut and swallowing a sip of water (the Tonybee maneuver) or holding your nose and making a “k” sound (the Frenzel maneuver).
1-4. Use filtered earplugs to balance the air pressure in your ears.
Filtered earplugs can help regulate the pressure in your ears during takeoff and landing, preventing ear pain. Look for earplugs specifically designed for use on planes, such as EarPlanes. For best results, put the earplugs in an hour before you take off and take them out right after you land.
You can purchase filtered ear plugs in a pharmacy or at an airline gift shop. If you’re traveling with kids, look for child-sized earplugs.
Before you put in the earplugs, pinch your nose shut and gently blow through your nostrils to clear your ears.
1-5. Stay awake during takeoff and landing so you can monitor your ears.
If you nod off during ascent or descent, you may not notice that your ears are becoming clogged until the problem becomes painfully severe. Try to do your sleeping while the plane is cruising so that you can be awake to protect your ears during takeoff and landing.
If you’re travelling with a companion, ask them to wake you before the plane lands or if you fall asleep during takeoff.
2. Using Medication
2-1. Use a nasal spray 30 minutes before flying if you’re congested.
Nasal congestion can make it harder to equalize the pressure between your ears and the outside air. If you’re already congested or concerned about getting congested during the flight, get an over-the-counter nasal spray and use it 30 minutes to 1 hour before you take off. Use it again before you land.
Before takeoff and right after landing, administer 1-2 drops of your nasal decongestant to each nostril.
Try not to use your nasal spray often in the days leading up to the flight. Using a decongestant spray for several days in a row can actually make your congestion worse.
2-2. Try oral decongestants if your doctor recommends it.
If you have to fly while you’re congested, ask your doctor about using an oral decongestant medication. Take the medication 30 minutes to 1 hour before takeoff for maximum effectiveness.
Your doctor may recommend against taking oral decongestants if you have certain health conditions, such as heart disease, high blood pressure, pregnancy, or an enlarged prostate.
Let your doctor know if you are taking any other medications that might interact with the decongestant.
Most doctors don’t recommend giving decongestants to children under age 6. These medications are not particularly effective for young children and may cause harmful side effects.
2-3. Take allergy medications an hour before flying if necessary.
If you have allergies, managing them with medication before you fly can help prevent ear pain. Keep in mind that some medications (such as Claritin) may take a little longer than others to start working, so try to time your dose accordingly.
Antihistamine medications are a good option for preventing in-flight ear pain related to allergy congestion.
2-4. Look into rescheduling your flight if you’re really sick.
Flying when you have a severe cold, sinus infection, or ear infection can be a miserable experience. It also puts you at increased risk of severe ear pain and other complications of airplane ear, such as vertigo, hearing loss, or ruptured eardrums. If you’re very sick or congested, consider postponing your flight until after you feel better.
Some airlines may waive flight cancellation or rescheduling fees if you can provide a doctor’s note.
If you’re being treated for an ear infection or have recently had ear surgery, ask your doctor if it’s safe for you to fly.
2-5. Ask a doctor about medicated eardrops to prevent ear pain in kids.
If you’re flying with small children, talk to your pediatrician ahead of time. They may be able to prescribe eardrops containing numbing agents or pain relievers for your child.
Because their eustachian tubes are smaller than those of adults, children are especially prone to ear pain on planes.
Tips
If you fly frequently and suffer from severe airplane ear, ask your doctor about getting tubes implanted in your ears. This surgical procedure can improve drainage in your ears and help balance the pressure between your outer and middle ear.[17]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
Flight-related ear pain usually goes away on its own or with a little basic self-care. However, in rare cases, it can last for a long time or cause serious complications. See a doctor if your ear pain lasts longer than a few hours or if you experience severe symptoms, such as extreme ear pain, hearing loss, bleeding from your ears, vertigo, or ringing in your ears (tinnitus).[18]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
| {
"create_time": "20230517 10:49:00",
"回答明细": "{\"回答\": \"1. Equalizing Ear Pressure\\n1-1. Yawn and swallow to clear your ears during descent and ascent.\\nThe actions of yawning and swallowing can open up your eustachian tubes, helping to equalize the pressure in your ears. During takeoff and landing, yawn and swallow any time you feel pressure building up in your ears.\\nChewing gum, sucking on candy, or drinking through a straw can help you swallow.\\n1-2. Get your child to drink or suck on a pacifier at takeoff and landing.\\nThis will help equalize the pressure in your child's ears and eustachian tubes. Let an older child sip on a bottle of water or a juice. If you're flying with a baby, give them a bottle or their pacifier.\\nThis is the easiest way to prevent ear pain in your child.\\n1-3. Try the Valsalva maneuver to equalize the pressure in your ears.\\nIf your ears start to feel clogged or painful during takeoff or landing, pinch your nose shut and close your mouth. Blow gently through your nostrils, as if you were trying to blow your nose. You may need to do this several times. This technique will help equalize the pressure between your ears and the outside air.\\nThe Valsalva maneuver can damage your ears or cause an ear infection if you’re sick or suffering from severe allergies.\\nIf you’re really congested, try pinching your nose shut and swallowing a sip of water (the Tonybee maneuver) or holding your nose and making a “k” sound (the Frenzel maneuver).\\n1-4. Use filtered earplugs to balance the air pressure in your ears.\\nFiltered earplugs can help regulate the pressure in your ears during takeoff and landing, preventing ear pain. Look for earplugs specifically designed for use on planes, such as EarPlanes. For best results, put the earplugs in an hour before you take off and take them out right after you land.\\nYou can purchase filtered ear plugs in a pharmacy or at an airline gift shop. If you’re traveling with kids, look for child-sized earplugs.\\nBefore you put in the earplugs, pinch your nose shut and gently blow through your nostrils to clear your ears.\\n1-5. Stay awake during takeoff and landing so you can monitor your ears.\\nIf you nod off during ascent or descent, you may not notice that your ears are becoming clogged until the problem becomes painfully severe. Try to do your sleeping while the plane is cruising so that you can be awake to protect your ears during takeoff and landing.\\nIf you’re travelling with a companion, ask them to wake you before the plane lands or if you fall asleep during takeoff.\\n2. Using Medication\\n2-1. Use a nasal spray 30 minutes before flying if you’re congested.\\nNasal congestion can make it harder to equalize the pressure between your ears and the outside air. If you’re already congested or concerned about getting congested during the flight, get an over-the-counter nasal spray and use it 30 minutes to 1 hour before you take off. Use it again before you land.\\nBefore takeoff and right after landing, administer 1-2 drops of your nasal decongestant to each nostril.\\nTry not to use your nasal spray often in the days leading up to the flight. Using a decongestant spray for several days in a row can actually make your congestion worse.\\n2-2. Try oral decongestants if your doctor recommends it.\\nIf you have to fly while you’re congested, ask your doctor about using an oral decongestant medication. Take the medication 30 minutes to 1 hour before takeoff for maximum effectiveness.\\nYour doctor may recommend against taking oral decongestants if you have certain health conditions, such as heart disease, high blood pressure, pregnancy, or an enlarged prostate.\\nLet your doctor know if you are taking any other medications that might interact with the decongestant.\\nMost doctors don’t recommend giving decongestants to children under age 6. These medications are not particularly effective for young children and may cause harmful side effects.\\n2-3. Take allergy medications an hour before flying if necessary.\\nIf you have allergies, managing them with medication before you fly can help prevent ear pain. Keep in mind that some medications (such as Claritin) may take a little longer than others to start working, so try to time your dose accordingly.\\nAntihistamine medications are a good option for preventing in-flight ear pain related to allergy congestion.\\n2-4. Look into rescheduling your flight if you’re really sick.\\nFlying when you have a severe cold, sinus infection, or ear infection can be a miserable experience. It also puts you at increased risk of severe ear pain and other complications of airplane ear, such as vertigo, hearing loss, or ruptured eardrums. If you’re very sick or congested, consider postponing your flight until after you feel better.\\nSome airlines may waive flight cancellation or rescheduling fees if you can provide a doctor’s note.\\nIf you’re being treated for an ear infection or have recently had ear surgery, ask your doctor if it’s safe for you to fly.\\n2-5. Ask a doctor about medicated eardrops to prevent ear pain in kids.\\nIf you’re flying with small children, talk to your pediatrician ahead of time. They may be able to prescribe eardrops containing numbing agents or pain relievers for your child.\\nBecause their eustachian tubes are smaller than those of adults, children are especially prone to ear pain on planes.\\nTips\\nIf you fly frequently and suffer from severe airplane ear, ask your doctor about getting tubes implanted in your ears. This surgical procedure can improve drainage in your ears and help balance the pressure between your outer and middle ear.[17]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nFlight-related ear pain usually goes away on its own or with a little basic self-care. However, in rare cases, it can last for a long time or cause serious complications. See a doctor if your ear pain lasts longer than a few hours or if you experience severe symptoms, such as extreme ear pain, hearing loss, bleeding from your ears, vertigo, or ringing in your ears (tinnitus).[18]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"简要回答\": \"Ear pain is a common and unpleasant experience for airplane travelers. You may experience pain, stuffiness, or discomfort in your ears during takeoff and landing, when rapid changes in altitude cause an imbalance between the air pressure in the cabin and the air pressure inside your ears. Fortunately, you can protect your ears during the flight by swallowing frequently and using special breathing techniques to clear your ears. Flying while congested can make pain due to pressure changes worse, but you can minimize this problem by taking a few simple precautions before your flight.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Equalizing Ear Pressure\", \"步骤\": [{\"编号\": 1, \"标题\": \"Yawn and swallow to clear your ears during descent and ascent.\", \"描述\": \"The actions of yawning and swallowing can open up your eustachian tubes, helping to equalize the pressure in your ears. During takeoff and landing, yawn and swallow any time you feel pressure building up in your ears.\\nChewing gum, sucking on candy, or drinking through a straw can help you swallow.\"}, {\"编号\": 2, \"标题\": \"Get your child to drink or suck on a pacifier at takeoff and landing.\", \"描述\": \"This will help equalize the pressure in your child's ears and eustachian tubes. Let an older child sip on a bottle of water or a juice. If you're flying with a baby, give them a bottle or their pacifier.\\nThis is the easiest way to prevent ear pain in your child.\"}, {\"编号\": 3, \"标题\": \"Try the Valsalva maneuver to equalize the pressure in your ears.\", \"描述\": \"If your ears start to feel clogged or painful during takeoff or landing, pinch your nose shut and close your mouth. Blow gently through your nostrils, as if you were trying to blow your nose. You may need to do this several times. This technique will help equalize the pressure between your ears and the outside air.\\nThe Valsalva maneuver can damage your ears or cause an ear infection if you’re sick or suffering from severe allergies.\\nIf you’re really congested, try pinching your nose shut and swallowing a sip of water (the Tonybee maneuver) or holding your nose and making a “k” sound (the Frenzel maneuver).\"}, {\"编号\": 4, \"标题\": \"Use filtered earplugs to balance the air pressure in your ears.\", \"描述\": \"Filtered earplugs can help regulate the pressure in your ears during takeoff and landing, preventing ear pain. Look for earplugs specifically designed for use on planes, such as EarPlanes. For best results, put the earplugs in an hour before you take off and take them out right after you land.\\nYou can purchase filtered ear plugs in a pharmacy or at an airline gift shop. If you’re traveling with kids, look for child-sized earplugs.\\nBefore you put in the earplugs, pinch your nose shut and gently blow through your nostrils to clear your ears.\"}, {\"编号\": 5, \"标题\": \"Stay awake during takeoff and landing so you can monitor your ears.\", \"描述\": \"If you nod off during ascent or descent, you may not notice that your ears are becoming clogged until the problem becomes painfully severe. Try to do your sleeping while the plane is cruising so that you can be awake to protect your ears during takeoff and landing.\\nIf you’re travelling with a companion, ask them to wake you before the plane lands or if you fall asleep during takeoff.\"}]}, {\"编号\": 2, \"标题\": \"Using Medication\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a nasal spray 30 minutes before flying if you’re congested.\", \"描述\": \"Nasal congestion can make it harder to equalize the pressure between your ears and the outside air. If you’re already congested or concerned about getting congested during the flight, get an over-the-counter nasal spray and use it 30 minutes to 1 hour before you take off. Use it again before you land.\\nBefore takeoff and right after landing, administer 1-2 drops of your nasal decongestant to each nostril.\\nTry not to use your nasal spray often in the days leading up to the flight. Using a decongestant spray for several days in a row can actually make your congestion worse.\"}, {\"编号\": 2, \"标题\": \"Try oral decongestants if your doctor recommends it.\", \"描述\": \"If you have to fly while you’re congested, ask your doctor about using an oral decongestant medication. Take the medication 30 minutes to 1 hour before takeoff for maximum effectiveness.\\nYour doctor may recommend against taking oral decongestants if you have certain health conditions, such as heart disease, high blood pressure, pregnancy, or an enlarged prostate.\\nLet your doctor know if you are taking any other medications that might interact with the decongestant.\\nMost doctors don’t recommend giving decongestants to children under age 6. These medications are not particularly effective for young children and may cause harmful side effects.\"}, {\"编号\": 3, \"标题\": \"Take allergy medications an hour before flying if necessary.\", \"描述\": \"If you have allergies, managing them with medication before you fly can help prevent ear pain. Keep in mind that some medications (such as Claritin) may take a little longer than others to start working, so try to time your dose accordingly.\\nAntihistamine medications are a good option for preventing in-flight ear pain related to allergy congestion.\"}, {\"编号\": 4, \"标题\": \"Look into rescheduling your flight if you’re really sick.\", \"描述\": \"Flying when you have a severe cold, sinus infection, or ear infection can be a miserable experience. It also puts you at increased risk of severe ear pain and other complications of airplane ear, such as vertigo, hearing loss, or ruptured eardrums. If you’re very sick or congested, consider postponing your flight until after you feel better.\\nSome airlines may waive flight cancellation or rescheduling fees if you can provide a doctor’s note.\\nIf you’re being treated for an ear infection or have recently had ear surgery, ask your doctor if it’s safe for you to fly.\"}, {\"编号\": 5, \"标题\": \"Ask a doctor about medicated eardrops to prevent ear pain in kids.\", \"描述\": \"If you’re flying with small children, talk to your pediatrician ahead of time. They may be able to prescribe eardrops containing numbing agents or pain relievers for your child.\\nBecause their eustachian tubes are smaller than those of adults, children are especially prone to ear pain on planes.\"}], \"小提示\": [\"If you fly frequently and suffer from severe airplane ear, ask your doctor about getting tubes implanted in your ears. This surgical procedure can improve drainage in your ears and help balance the pressure between your outer and middle ear.[17]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"Flight-related ear pain usually goes away on its own or with a little basic self-care. However, in rare cases, it can last for a long time or cause serious complications. See a doctor if your ear pain lasts longer than a few hours or if you experience severe symptoms, such as extreme ear pain, hearing loss, bleeding from your ears, vertigo, or ringing in your ears (tinnitus).[18]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\"]}]}}",
"问题明细": "",
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3,001 | How to Avoid Early Puberty for Indian Girls | 1. What is early puberty for females?
1-1. Early puberty starts before a female turns 8.
Signs of puberty include breast development, menstruation, and acne as well as increased height and body hair. Typically, females begin puberty at age 11, so puberty onset before age 8 is considered early.
1-2. Early puberty is technically known as gonadotropin-dependent or central precocious puberty.
Puberty begins when the body releases hormones called gonadotropins. Gonadotropins include luteinizing hormone (LH) and follicle stimulation hormone (FSH). If the hypothalamus signals to the pituitary gland to start releasing these hormones early, puberty begins early. This is more common for females than males.
A less common reason for puberty to begin is the release of sex hormones. This is called gonadotropin-independent or peripheral precocious puberty.
A healthcare provider can run blood tests to measure your child's hormones and determine which type of early puberty they're dealing with.
2. What causes early puberty for females?
2-1. The cause of early puberty is often unknown.
Unfortunately, it can be tough to tell why some females experience precocious puberty and others don’t. Some females may just have a genetic predisposition to early puberty.
If other females in your family experienced early puberty, your child may be more likely to encounter it.
2-2. In rare cases, a medical condition could cause early puberty.
Brain tumors, brain trauma, medical conditions affecting the ovaries or thyroid glands, and some genetic disorders can cause early puberty. While this might sound scary, these conditions are rare and unlikely to be the cause of early puberty in most young females. Still, to be safe, take your child to see a doctor if they begin puberty early so they can be tested for serious medical conditions.
2-3. Exposure to chemicals and hormones can cause early puberty.
Chemicals known as endocrine disruptors found in items including toothpaste, cosmetics, and even mothballs could lead to early puberty. Similarly, exposure to reproductive hormones from chemicals or products like estrogen or testosterone creams may cause early puberty.
2-4. Poor diet and excess weight may contribute to early puberty.
Changes in weight can have an impact on the function of the ovaries. Children who are overweight, obese, or consume large amounts of high-fat or processed foods tend to start puberty earlier than children with healthy diets and normal weight ranges.
3. How is early puberty impacting Indian children?
3-1. Early puberty can create emotional and social hardships.
Breast development, menstruation, and mood swings can be difficult for anyone, but more so for a female at age 7 or 8. Dealing with these bodily changes in addition to acne and body odor can also make them feel self-conscious. This can be a confusing and often embarrassing time for a child, especially if they are viewed or treated differently than other kids their age because of their changing body and moods.
Sexual curiosity and urges at a young age are particularly tough to understand and deal with. Females who begin puberty early are more likely to experience depression, substance use, and early sexual behavior.
3-2. Early puberty can also affect height.
Because early puberty causes growth spurts at an early age, Indian females who go through early puberty can be significantly taller than their peers. However, height growth stops when puberty ends, so they may not reach their full height potential and actually end up being shorter than someone who went through puberty later in life.
4. Preventing Early Puberty for Indian Girls
4-1. Stay away from chemicals and toxins when pregnant.
Being exposed to chemicals in perfumes, soaps, shampoos, and cosmetics while in the womb can lead to early puberty. Check ingredient labels on products you use and avoid anything containing phthalates, parabens, and phenols when pregnant.
4-2. Breastfeed your children from birth, if you can.
Research shows that children who are breastfed from birth experience puberty up to 6 months later than children who are not breastfed.
4-3. Avoid exposure to hormones.
Keep your children away from medications, creams, and lotions that contain reproductive hormones like estrogen and testosterone. This is the best way to avoid early puberty, as it cannot be prevented in most cases.
4-4. Stay away from endocrine disruptors.
Endocrine disruptors found in natural and synthetic products have hormone-like qualities that can contribute to early puberty. Do your best to limit your daughter’s exposure to endocrine disruptors found in cosmetics, dyes, plastics, solvents, cleaning products, pesticides, fungicides, and herbicides.
Endocrine disruptors include phytoestrogen, organohalogens, phthalates, drugs, heavy metals, and industrial products.
Use BPA-free plastic, as BPA is an endocrine disruptor that may contribute to early puberty.
Endocrine disruptors including BPA may also increase your risk of cancer.
4-5. Eat a healthy diet.
A healthy, balanced diet can encourage normal pubertal development. Encourage your child to eat lots of fruits and vegetables. Limit consumption of fried foods, soft drinks, and animal products.
There is some evidence that early puberty could be related to drinking large quantities of milk.
Contrary to popular belief, studies have found that there’s no connection between consuming soy and early puberty.
4-6. Maintain a healthy weight.
Children that are overweight or obese are more likely to start puberty early. If your child is overweight, help them lose weight safely by eating well, staying active, and practicing healthy habits.
Enroll your daughter in an active after-school activity or sport of their choice to maintain a healthy weight.
Limit the time your child spends doing sedentary activities like watching television, using the internet, or playing video games.
5. Supporting Your Child
5-1. Talk to your child about puberty.
Sit down and explain to your child what changes they can expect as they go through puberty. Let them know that all of this is a normal part of growing up, even if they start puberty early. Be open and honest about what they're going through and answer all of their questions.
It’s important to discuss sexual curiosities or urges your child might experience, as well. They might also be exploring their sexual orientation.
Make sure that your child knows that menstruation is a totally normal thing and that it isn't anything to be scared of.
5-2. Explain the importance of good health and hygiene.
Let your child know that eating healthy, exercising, getting good sleep, and taking care of their body is extremely important. If they understand how their choices affect their mind and body, they'll be more likely to develop healthy habits.
Model positive habits in your family regarding diet, exercise, substance use, and sexual behavior.
Help your child develop healthy self-esteem. Teaching them to see their own body in a positive light can protect them from mental health and substance issues.
5-3. Teach her how to relieve stress.
Increased stress can affect hormone levels, which can in turn affect pubertal development. Encourage your child to have healthy outlets for stress, like hobbies, sports, and art. Help them build a support system of friends and loved ones they can connect with.
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"回答明细": "{\"回答\": \"1. What is early puberty for females?\\n1-1. Early puberty starts before a female turns 8.\\nSigns of puberty include breast development, menstruation, and acne as well as increased height and body hair. Typically, females begin puberty at age 11, so puberty onset before age 8 is considered early.\\n1-2. Early puberty is technically known as gonadotropin-dependent or central precocious puberty.\\nPuberty begins when the body releases hormones called gonadotropins. Gonadotropins include luteinizing hormone (LH) and follicle stimulation hormone (FSH). If the hypothalamus signals to the pituitary gland to start releasing these hormones early, puberty begins early. This is more common for females than males.\\nA less common reason for puberty to begin is the release of sex hormones. This is called gonadotropin-independent or peripheral precocious puberty.\\nA healthcare provider can run blood tests to measure your child's hormones and determine which type of early puberty they're dealing with.\\n2. What causes early puberty for females?\\n2-1. The cause of early puberty is often unknown.\\nUnfortunately, it can be tough to tell why some females experience precocious puberty and others don’t. Some females may just have a genetic predisposition to early puberty.\\nIf other females in your family experienced early puberty, your child may be more likely to encounter it.\\n2-2. In rare cases, a medical condition could cause early puberty.\\nBrain tumors, brain trauma, medical conditions affecting the ovaries or thyroid glands, and some genetic disorders can cause early puberty. While this might sound scary, these conditions are rare and unlikely to be the cause of early puberty in most young females. Still, to be safe, take your child to see a doctor if they begin puberty early so they can be tested for serious medical conditions.\\n2-3. Exposure to chemicals and hormones can cause early puberty.\\nChemicals known as endocrine disruptors found in items including toothpaste, cosmetics, and even mothballs could lead to early puberty. Similarly, exposure to reproductive hormones from chemicals or products like estrogen or testosterone creams may cause early puberty.\\n2-4. Poor diet and excess weight may contribute to early puberty.\\nChanges in weight can have an impact on the function of the ovaries. Children who are overweight, obese, or consume large amounts of high-fat or processed foods tend to start puberty earlier than children with healthy diets and normal weight ranges.\\n3. How is early puberty impacting Indian children?\\n3-1. Early puberty can create emotional and social hardships.\\nBreast development, menstruation, and mood swings can be difficult for anyone, but more so for a female at age 7 or 8. Dealing with these bodily changes in addition to acne and body odor can also make them feel self-conscious. This can be a confusing and often embarrassing time for a child, especially if they are viewed or treated differently than other kids their age because of their changing body and moods.\\nSexual curiosity and urges at a young age are particularly tough to understand and deal with. Females who begin puberty early are more likely to experience depression, substance use, and early sexual behavior.\\n3-2. Early puberty can also affect height.\\nBecause early puberty causes growth spurts at an early age, Indian females who go through early puberty can be significantly taller than their peers. However, height growth stops when puberty ends, so they may not reach their full height potential and actually end up being shorter than someone who went through puberty later in life.\\n4. Preventing Early Puberty for Indian Girls\\n4-1. Stay away from chemicals and toxins when pregnant.\\nBeing exposed to chemicals in perfumes, soaps, shampoos, and cosmetics while in the womb can lead to early puberty. Check ingredient labels on products you use and avoid anything containing phthalates, parabens, and phenols when pregnant.\\n4-2. Breastfeed your children from birth, if you can.\\nResearch shows that children who are breastfed from birth experience puberty up to 6 months later than children who are not breastfed.\\n4-3. Avoid exposure to hormones.\\nKeep your children away from medications, creams, and lotions that contain reproductive hormones like estrogen and testosterone. This is the best way to avoid early puberty, as it cannot be prevented in most cases.\\n4-4. Stay away from endocrine disruptors.\\nEndocrine disruptors found in natural and synthetic products have hormone-like qualities that can contribute to early puberty. Do your best to limit your daughter’s exposure to endocrine disruptors found in cosmetics, dyes, plastics, solvents, cleaning products, pesticides, fungicides, and herbicides.\\nEndocrine disruptors include phytoestrogen, organohalogens, phthalates, drugs, heavy metals, and industrial products.\\nUse BPA-free plastic, as BPA is an endocrine disruptor that may contribute to early puberty.\\nEndocrine disruptors including BPA may also increase your risk of cancer.\\n4-5. Eat a healthy diet.\\nA healthy, balanced diet can encourage normal pubertal development. Encourage your child to eat lots of fruits and vegetables. Limit consumption of fried foods, soft drinks, and animal products.\\nThere is some evidence that early puberty could be related to drinking large quantities of milk.\\nContrary to popular belief, studies have found that there’s no connection between consuming soy and early puberty.\\n4-6. Maintain a healthy weight.\\nChildren that are overweight or obese are more likely to start puberty early. If your child is overweight, help them lose weight safely by eating well, staying active, and practicing healthy habits.\\nEnroll your daughter in an active after-school activity or sport of their choice to maintain a healthy weight.\\nLimit the time your child spends doing sedentary activities like watching television, using the internet, or playing video games.\\n5. Supporting Your Child\\n5-1. Talk to your child about puberty.\\nSit down and explain to your child what changes they can expect as they go through puberty. Let them know that all of this is a normal part of growing up, even if they start puberty early. Be open and honest about what they're going through and answer all of their questions.\\nIt’s important to discuss sexual curiosities or urges your child might experience, as well. They might also be exploring their sexual orientation.\\nMake sure that your child knows that menstruation is a totally normal thing and that it isn't anything to be scared of.\\n5-2. Explain the importance of good health and hygiene.\\nLet your child know that eating healthy, exercising, getting good sleep, and taking care of their body is extremely important. If they understand how their choices affect their mind and body, they'll be more likely to develop healthy habits.\\nModel positive habits in your family regarding diet, exercise, substance use, and sexual behavior.\\nHelp your child develop healthy self-esteem. Teaching them to see their own body in a positive light can protect them from mental health and substance issues.\\n5-3. Teach her how to relieve stress.\\nIncreased stress can affect hormone levels, which can in turn affect pubertal development. Encourage your child to have healthy outlets for stress, like hobbies, sports, and art. Help them build a support system of friends and loved ones they can connect with.\\n\", \"简要回答\": \"Early puberty, also called precocious puberty, is a growing concern in India, particularly in urban areas. If you’re a parent of a young Indian girl, we completely understand why you might be worried, especially if your daughter is already experiencing early puberty. That’s why we’ve created a science-backed guide to answer all of your questions about early puberty, its causes, and what you can do to help your daughter avoid it.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"What is early puberty for females?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Early puberty starts before a female turns 8.\", \"描述\": \"Signs of puberty include breast development, menstruation, and acne as well as increased height and body hair. Typically, females begin puberty at age 11, so puberty onset before age 8 is considered early.\"}, {\"编号\": 2, \"标题\": \"Early puberty is technically known as gonadotropin-dependent or central precocious puberty.\", \"描述\": \"Puberty begins when the body releases hormones called gonadotropins. Gonadotropins include luteinizing hormone (LH) and follicle stimulation hormone (FSH). If the hypothalamus signals to the pituitary gland to start releasing these hormones early, puberty begins early. This is more common for females than males.\\nA less common reason for puberty to begin is the release of sex hormones. This is called gonadotropin-independent or peripheral precocious puberty.\\nA healthcare provider can run blood tests to measure your child's hormones and determine which type of early puberty they're dealing with.\"}]}, {\"编号\": 2, \"标题\": \"What causes early puberty for females?\", \"步骤\": [{\"编号\": 1, \"标题\": \"The cause of early puberty is often unknown.\", \"描述\": \"Unfortunately, it can be tough to tell why some females experience precocious puberty and others don’t. Some females may just have a genetic predisposition to early puberty.\\nIf other females in your family experienced early puberty, your child may be more likely to encounter it.\"}, {\"编号\": 2, \"标题\": \"In rare cases, a medical condition could cause early puberty.\", \"描述\": \"Brain tumors, brain trauma, medical conditions affecting the ovaries or thyroid glands, and some genetic disorders can cause early puberty. While this might sound scary, these conditions are rare and unlikely to be the cause of early puberty in most young females. Still, to be safe, take your child to see a doctor if they begin puberty early so they can be tested for serious medical conditions.\"}, {\"编号\": 3, \"标题\": \"Exposure to chemicals and hormones can cause early puberty.\", \"描述\": \"Chemicals known as endocrine disruptors found in items including toothpaste, cosmetics, and even mothballs could lead to early puberty. Similarly, exposure to reproductive hormones from chemicals or products like estrogen or testosterone creams may cause early puberty.\"}, {\"编号\": 4, \"标题\": \"Poor diet and excess weight may contribute to early puberty.\", \"描述\": \"Changes in weight can have an impact on the function of the ovaries. Children who are overweight, obese, or consume large amounts of high-fat or processed foods tend to start puberty earlier than children with healthy diets and normal weight ranges.\"}]}, {\"编号\": 3, \"标题\": \"How is early puberty impacting Indian children?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Early puberty can create emotional and social hardships.\", \"描述\": \"Breast development, menstruation, and mood swings can be difficult for anyone, but more so for a female at age 7 or 8. Dealing with these bodily changes in addition to acne and body odor can also make them feel self-conscious. This can be a confusing and often embarrassing time for a child, especially if they are viewed or treated differently than other kids their age because of their changing body and moods.\\nSexual curiosity and urges at a young age are particularly tough to understand and deal with. Females who begin puberty early are more likely to experience depression, substance use, and early sexual behavior.\"}, {\"编号\": 2, \"标题\": \"Early puberty can also affect height.\", \"描述\": \"Because early puberty causes growth spurts at an early age, Indian females who go through early puberty can be significantly taller than their peers. However, height growth stops when puberty ends, so they may not reach their full height potential and actually end up being shorter than someone who went through puberty later in life.\"}]}, {\"编号\": 4, \"标题\": \"Preventing Early Puberty for Indian Girls\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay away from chemicals and toxins when pregnant.\", \"描述\": \"Being exposed to chemicals in perfumes, soaps, shampoos, and cosmetics while in the womb can lead to early puberty. Check ingredient labels on products you use and avoid anything containing phthalates, parabens, and phenols when pregnant.\"}, {\"编号\": 2, \"标题\": \"Breastfeed your children from birth, if you can.\", \"描述\": \"Research shows that children who are breastfed from birth experience puberty up to 6 months later than children who are not breastfed.\"}, {\"编号\": 3, \"标题\": \"Avoid exposure to hormones.\", \"描述\": \"Keep your children away from medications, creams, and lotions that contain reproductive hormones like estrogen and testosterone. This is the best way to avoid early puberty, as it cannot be prevented in most cases.\"}, {\"编号\": 4, \"标题\": \"Stay away from endocrine disruptors.\", \"描述\": \"Endocrine disruptors found in natural and synthetic products have hormone-like qualities that can contribute to early puberty. Do your best to limit your daughter’s exposure to endocrine disruptors found in cosmetics, dyes, plastics, solvents, cleaning products, pesticides, fungicides, and herbicides.\\nEndocrine disruptors include phytoestrogen, organohalogens, phthalates, drugs, heavy metals, and industrial products.\\nUse BPA-free plastic, as BPA is an endocrine disruptor that may contribute to early puberty.\\nEndocrine disruptors including BPA may also increase your risk of cancer.\"}, {\"编号\": 5, \"标题\": \"Eat a healthy diet.\", \"描述\": \"A healthy, balanced diet can encourage normal pubertal development. Encourage your child to eat lots of fruits and vegetables. Limit consumption of fried foods, soft drinks, and animal products.\\nThere is some evidence that early puberty could be related to drinking large quantities of milk.\\nContrary to popular belief, studies have found that there’s no connection between consuming soy and early puberty.\"}, {\"编号\": 6, \"标题\": \"Maintain a healthy weight.\", \"描述\": \"Children that are overweight or obese are more likely to start puberty early. If your child is overweight, help them lose weight safely by eating well, staying active, and practicing healthy habits.\\nEnroll your daughter in an active after-school activity or sport of their choice to maintain a healthy weight.\\nLimit the time your child spends doing sedentary activities like watching television, using the internet, or playing video games.\"}]}, {\"编号\": 5, \"标题\": \"Supporting Your Child\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your child about puberty.\", \"描述\": \"Sit down and explain to your child what changes they can expect as they go through puberty. Let them know that all of this is a normal part of growing up, even if they start puberty early. Be open and honest about what they're going through and answer all of their questions.\\nIt’s important to discuss sexual curiosities or urges your child might experience, as well. They might also be exploring their sexual orientation.\\nMake sure that your child knows that menstruation is a totally normal thing and that it isn't anything to be scared of.\"}, {\"编号\": 2, \"标题\": \"Explain the importance of good health and hygiene.\", \"描述\": \"Let your child know that eating healthy, exercising, getting good sleep, and taking care of their body is extremely important. If they understand how their choices affect their mind and body, they'll be more likely to develop healthy habits.\\nModel positive habits in your family regarding diet, exercise, substance use, and sexual behavior.\\nHelp your child develop healthy self-esteem. Teaching them to see their own body in a positive light can protect them from mental health and substance issues.\"}, {\"编号\": 3, \"标题\": \"Teach her how to relieve stress.\", \"描述\": \"Increased stress can affect hormone levels, which can in turn affect pubertal development. Encourage your child to have healthy outlets for stress, like hobbies, sports, and art. Help them build a support system of friends and loved ones they can connect with.\"}]}]}}",
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3,002 | How to Avoid Eating When You're Bored | 1. Evaluating Your Eating Behavior
1-1. Keep a food diary.
Keeping a food diary can help you learn what you eat every day. It can also help you take control of your eating habits because you pay more attention to them as you note them in your diary.
Write down everything you eat and drink in a journal. Include a list of calories, if desired. You can use a paper journal to keep track of your intake or you can use your phone or computer. Consistency is very important.
Include the time and how much you ate. For example, 9:45 a.m., 2 handfuls of M&Ms.
Note what you were doing at the time. Also note how you were feeling. For example, 9:45 a.m., 2 handfuls of M&Ms. I ate them at my desk while I was browsing online. Felt stressed over this project at work.
1-2. Review your food diary weekly.
Once you have a week’s worth of diary entries, look back through them. Look for any patterns. For example, did you feel sad or stressed often when you ate? What activities were you doing (or not doing) when you ate?
Also notice any variations in your patterns. For example, if you notice that you snack a lot at work but not much when you’re home in the evening, it might be because you don’t find your work stimulating. Or it might be because you feel more stressed at work and you use snacks as a coping mechanism.
1-3. Think about your snack habits.
What foods do you choose to eat when you feel bored? Many people gravitate toward greasy, sweet or carbohydrate-laden foods when they feel upset, bored or stressed.
If you tend to eat whatever is around you, you can help yourself out by purchasing only healthy snack foods when you go shopping. If you go to the vending machines at work or school, try packing a healthy snack to take with you so you aren't tempted to visit the vending machines.
Do you feel better after you eat outside mealtimes? Do you have more energy? Or do you feel tired?
1-4. Learn your triggers.
A variety of triggers make people feel like they need to eat, even if they don’t feel physically hungry. Some of these are mental and emotional, such as boredom or anxiety. Others are related to situations. For example, some people may find that they snack more when they watch TV. Maybe it feels “wrong” to see a movie without getting a popcorn and soda. Perhaps you feel pressure to eat when you’re at a party. Or maybe once you eat one doughnut, you feel like you have to eat them all. Whatever your triggers are, learning them can help you avoid mindless eating.
Many people find themselves snacking when doing other activities (e.g., reading, watching TV). In some cases, you may eat 71 percent more calories if you eat while watching TV.
1-5. Check your fluid intake.
Research shows that a lot of people don’t accurately recognize when they are thirsty. People often confuse symptoms of thirst for symptoms of hunger. Drinking more water may help reduce the urge to snack.
High levels of anxiety may also cause you to feel thirsty.
2. Developing Healthy Eating Habits
2-1. Learn to recognize real hunger.
Many people can't interpret hunger cues, leading them to think they’re hungry when they’re not. If your hunger recognition is off, you can use some tricks to learn how to tell when you’re hungry.
Think about when you last ate. Hunger cycles peak every 90 minutes or so, but if you ate within the last 2 or 3 hours, you’re probably not really hungry. (Obviously, you may have different hunger needs if you're an athlete or if your job is very physical.)
Chart your hunger on a scale from 1 to 10, where 1 is “totally full” and 10 is “I might die if I don’t get a pizza right now.” You may not be very accurate with this at first, but thinking about the scale will help you learn to think about your hunger in context.
Watch for physical cues. A rumbling stomach, headache, feeling weak or shaky, or feeling tired for unexplainable reasons may all be signs that you need to eat.
Think about whether you’re hungry or just experiencing a craving. In many cases, if you’re craving a particular food, such as chocolate or macaroni and cheese, you may just want comfort from a specific taste.
2-2. Think differently about your eating and drinking.
Research shows that how you think about what you eat and drink affects how full you feel. One study presented the same liquid as a soup and then as a beverage. People rated the soup as more filling even though they were given the exact same amount of the exact same liquid! You’re more likely to feel “full” if you think of what you’ve eaten as a meal rather than a snack.
Putting everything you eat, including snacks, on a plate may help you control mindless eating. Using small plates will help you control portion sizes, too.
Try scheduling your snacks to help you cut down. If you’re “supposed” to be eating at a particular time, you may be more mindful of what you consume.
2-3. Choose more filling foods.
If you find yourself eating a lot between meals, try making your meals more filling. Research shows that feeling full, or “satiated,” makes you less likely to overeat. Foods with a lot of fiber, such as fruits, vegetables and whole grains, will help you feel full for a longer period of time.
Foods that are high in water, such as vegetables and fruits, are very good for helping you feel full. Try to incorporate these into all of your meals. If you must snack, choose a handful of carrots over a handful of chips: 1 ounce of carrots contains a mere 25 calories, vs. 152 calories in 1 ounce of potato chips.
2-4. Eat breakfast.
If you’re the type to skip a healthy breakfast in favor of a latte, you might want to reconsider. Numerous studies show that people who skip breakfast are more likely to overeat throughout the day. They’re also more likely to eat unhealthy snacks, such as high-fat or high-sugar foods.
Breakfasts low in sugar and high in protein are the best choice for feeling attentive and less hungry throughout the day.
Eating breakfast also enhances your attention and performance throughout the day. Because boredom can often stem from an inability to pay attention to your own thoughts and your environment, the cognitive boost from eating breakfast regularly may help keep you from getting bored.
2-5. Slow down and savor.
It takes up to 20 minutes for your brain to feel “satisfied” after you eat. If you eat your meals and snacks quickly, you may end up eating a lot more than you need because you haven’t given your brain time to catch up with your mouth.
If you have to have a chocolate bar, buy the miniature bars and eat only one. Research shows that you can learn to be just as satisfied by a small portion of a comfort food as by a bigger one.
2-6. Put the snacks out of sight.
Research shows that keeping snacks and sweets visible and within reach, such as on your desk, increases consumption. Even having to get up and walk across a room for a snack significantly lessens your likelihood of snacking.
3. Developing Healthy Lifestyle Habits
3-1. Do something creative.
Research shows that doing something boring can actually prompt you to be more creative in solving problems. If you find yourself bored, try shifting your focus to something that encourages creative brainstorming or problem-solving.
For example, studies suggest that when you’re bored, doing an activity such as making a list of every use that a particular item could have can get you out of your rut. Puzzles and other activities that ask you to think creatively could also be helpful.
3-2. Find an activity that occupies your hands.
Try a manicure, needlework or knitting. If you play an instrument, this is a good time for practicing. You won’t be able to snack if your nails have to dry!
Any activity that can help you wait out a craving for snacks, even if for only a few minutes, is a good idea. You can use the time to consider whether you really are hungry or whether you just want to eat because you haven’t found something else to do.
3-3. Connect with friends.
A lack of meaning is often a trigger for boredom. When you’re bored, you don’t feel stimulated or engaged with your environment. Connecting with others who are meaningful to you in a social environment can lessen feelings of boredom.
If you can’t be with friends in person, connecting with friends over social networks or via text messages or a phone call can help relieve your boredom.
If you’re at a party and don’t know anyone, make a game of it. Can you say something interesting or complimentary to even one or two people? Focusing on small, interpersonal interactions may help relieve boredom.
3-4. Get some exercise.
Exercise releases endorphins, the body’s natural “feel-good” chemicals. A brisk walk or short workout can elevate your mood and boost your energy. The exertion may also help distract you from your urge to eat.
4. Understanding Boredom and Stress
4-1. Learn when boredom can strike.
Many things can cause you to feel bored. Standing in line at the grocery store and getting stuck in traffic are common causes for boredom. Individuals with jobs where they perform repetitive tasks and don’t interact with peers may also find themselves bored. In general, people find situations that are time-based more boring than situations that are effort-based. Situations with uncertain rewards or little feedback may also produce boredom.
For example, no matter how well you drive, if you’re stuck in traffic, no effort of yours can change the fact that you’re stuck. You simply have to wait until the traffic clears up. You are also unclear about when the traffic may clear up; it could be 10 minutes or two hours. This is a prime situation for boredom because you can't change the situation with your own effort, and you don’t know when or if your “reward” will come.
People tend to be most satisfied when they are challenged but still able to complete a task. If they expect to succeed and have some sort of pay-off for completing the task, they are less likely to feel bored.
Some people have a higher level of “trait” boredom, where they are more likely to feel bored even in situations most people would not rate as boring.
4-2. Be aware of your body.
When you’re bored, your body posture and head pose change. People who feel bored often slouch or lean back in their chairs. Their heads may fall forward. Other physical signs of boredom include difficulty keeping your eyes open or a feeling of sleepiness.
Some people react to boredom with agitation, rather than lethargy. These people may pace, tap or jiggle their feet, or drum on furniture with their fingers.
4-3. Recognize how boredom feels.
Boredom is more than not having anything to do. In fact, people feel bored when they want stimulation but can’t connect to what’s around them. Boredom is that feeling of dissatisfaction that comes when you can’t engage with yourself or your environment.
You can feel bored even in high-stimulation environments if you’re having trouble connecting with what’s around you. For example, if you don’t know anyone at a cocktail party, you might still feel bored even if there’s a lot going on.
Researchers suggest that there are several components of feeling bored. Boredom occurs when you have a hard time paying attention to internal information (thoughts, feelings) and/or external information (what’s going on around you). You need this information to participate in activities that feel satisfying (the feeling opposite to “bored”).
When you become aware of the fact that you’re having a hard time with paying attention, you look for a reason for your difficulty.
You may explain why you’re having trouble connecting by assigning responsibility to your environment. For example, you might say, “I have nothing to do.” You likely do have things you could do, but boredom puts the responsibility elsewhere.
4-4. Learn to recognize stress.
You might be interpreting stress as “boredom.” Stress may also be causing you to have trouble connecting to your environment, which you may interpret as being in a “boring” situation. If you feel fidgety or irritated or if you have difficulty concentrating or making decisions, you may be experiencing stress.
Stress has been shown to cause problems for your attention span. When you’re stressed, you may have trouble focusing or feeling interested in things. This is the perfect breeding ground for boredom.
Everyone experiences stress in different ways. For some people, stress manifests itself as physical symptoms, such as headaches, an upset stomach, heartburn, fatigue, and muscle aches and tension. For others, it manifests itself as feelings of anger, sadness or depression. You may even experience a mixture of these symptoms.
4-5. Recognize procrastination.
When you’re worried that you won’t be successful at something you set out to do, you’re more likely to procrastinate. Work-related stress, such as the fear of failing at an important task or looking bad to your superiors, is a common cause of procrastination. If you’re putting off doing something you need to do, you may choose to eat as a form of distraction. Your food diary may help you recognize when you’re eating because you really don’t want to do something else.
You may be able to fight procrastination by setting yourself firm deadlines for your projects.
Reducing the sources of stress whenever possible can also help you avoid procrastination.
Try not to judge yourself too harshly for procrastinating. Research shows that forgiving yourself and preparing to do better the next time is more productive than beating yourself up over it.
Tips
Get a hobby. Find something you'd like to do and get started doing it!
Consult your physician about weight gain before it becomes a more serious detriment to your health.
If you don’t like chewing gum, try sucking a mint or something similar to it.
Warnings
If your eating feels uncontrollable and you don’t feel better after you eat, you may have an eating disorder. It’s important to talk with your physician or a mental health professional about your eating patterns.
| {
"create_time": "20230517 10:49:00",
"回答明细": "{\"回答\": \"1. Evaluating Your Eating Behavior\\n1-1. Keep a food diary.\\nKeeping a food diary can help you learn what you eat every day. It can also help you take control of your eating habits because you pay more attention to them as you note them in your diary.\\nWrite down everything you eat and drink in a journal. Include a list of calories, if desired. You can use a paper journal to keep track of your intake or you can use your phone or computer. Consistency is very important.\\nInclude the time and how much you ate. For example, 9:45 a.m., 2 handfuls of M&Ms.\\nNote what you were doing at the time. Also note how you were feeling. For example, 9:45 a.m., 2 handfuls of M&Ms. I ate them at my desk while I was browsing online. Felt stressed over this project at work.\\n1-2. Review your food diary weekly.\\nOnce you have a week’s worth of diary entries, look back through them. Look for any patterns. For example, did you feel sad or stressed often when you ate? What activities were you doing (or not doing) when you ate?\\nAlso notice any variations in your patterns. For example, if you notice that you snack a lot at work but not much when you’re home in the evening, it might be because you don’t find your work stimulating. Or it might be because you feel more stressed at work and you use snacks as a coping mechanism.\\n1-3. Think about your snack habits.\\nWhat foods do you choose to eat when you feel bored? Many people gravitate toward greasy, sweet or carbohydrate-laden foods when they feel upset, bored or stressed.\\nIf you tend to eat whatever is around you, you can help yourself out by purchasing only healthy snack foods when you go shopping. If you go to the vending machines at work or school, try packing a healthy snack to take with you so you aren't tempted to visit the vending machines.\\nDo you feel better after you eat outside mealtimes? Do you have more energy? Or do you feel tired?\\n1-4. Learn your triggers.\\nA variety of triggers make people feel like they need to eat, even if they don’t feel physically hungry. Some of these are mental and emotional, such as boredom or anxiety. Others are related to situations. For example, some people may find that they snack more when they watch TV. Maybe it feels “wrong” to see a movie without getting a popcorn and soda. Perhaps you feel pressure to eat when you’re at a party. Or maybe once you eat one doughnut, you feel like you have to eat them all. Whatever your triggers are, learning them can help you avoid mindless eating.\\nMany people find themselves snacking when doing other activities (e.g., reading, watching TV). In some cases, you may eat 71 percent more calories if you eat while watching TV.\\n1-5. Check your fluid intake.\\nResearch shows that a lot of people don’t accurately recognize when they are thirsty. People often confuse symptoms of thirst for symptoms of hunger. Drinking more water may help reduce the urge to snack.\\nHigh levels of anxiety may also cause you to feel thirsty.\\n2. Developing Healthy Eating Habits\\n2-1. Learn to recognize real hunger.\\nMany people can't interpret hunger cues, leading them to think they’re hungry when they’re not. If your hunger recognition is off, you can use some tricks to learn how to tell when you’re hungry.\\nThink about when you last ate. Hunger cycles peak every 90 minutes or so, but if you ate within the last 2 or 3 hours, you’re probably not really hungry. (Obviously, you may have different hunger needs if you're an athlete or if your job is very physical.)\\nChart your hunger on a scale from 1 to 10, where 1 is “totally full” and 10 is “I might die if I don’t get a pizza right now.” You may not be very accurate with this at first, but thinking about the scale will help you learn to think about your hunger in context.\\nWatch for physical cues. A rumbling stomach, headache, feeling weak or shaky, or feeling tired for unexplainable reasons may all be signs that you need to eat.\\nThink about whether you’re hungry or just experiencing a craving. In many cases, if you’re craving a particular food, such as chocolate or macaroni and cheese, you may just want comfort from a specific taste.\\n2-2. Think differently about your eating and drinking.\\nResearch shows that how you think about what you eat and drink affects how full you feel. One study presented the same liquid as a soup and then as a beverage. People rated the soup as more filling even though they were given the exact same amount of the exact same liquid! You’re more likely to feel “full” if you think of what you’ve eaten as a meal rather than a snack.\\nPutting everything you eat, including snacks, on a plate may help you control mindless eating. Using small plates will help you control portion sizes, too.\\nTry scheduling your snacks to help you cut down. If you’re “supposed” to be eating at a particular time, you may be more mindful of what you consume.\\n2-3. Choose more filling foods.\\nIf you find yourself eating a lot between meals, try making your meals more filling. Research shows that feeling full, or “satiated,” makes you less likely to overeat. Foods with a lot of fiber, such as fruits, vegetables and whole grains, will help you feel full for a longer period of time.\\nFoods that are high in water, such as vegetables and fruits, are very good for helping you feel full. Try to incorporate these into all of your meals. If you must snack, choose a handful of carrots over a handful of chips: 1 ounce of carrots contains a mere 25 calories, vs. 152 calories in 1 ounce of potato chips.\\n2-4. Eat breakfast.\\nIf you’re the type to skip a healthy breakfast in favor of a latte, you might want to reconsider. Numerous studies show that people who skip breakfast are more likely to overeat throughout the day. They’re also more likely to eat unhealthy snacks, such as high-fat or high-sugar foods.\\nBreakfasts low in sugar and high in protein are the best choice for feeling attentive and less hungry throughout the day.\\nEating breakfast also enhances your attention and performance throughout the day. Because boredom can often stem from an inability to pay attention to your own thoughts and your environment, the cognitive boost from eating breakfast regularly may help keep you from getting bored.\\n2-5. Slow down and savor.\\nIt takes up to 20 minutes for your brain to feel “satisfied” after you eat. If you eat your meals and snacks quickly, you may end up eating a lot more than you need because you haven’t given your brain time to catch up with your mouth.\\nIf you have to have a chocolate bar, buy the miniature bars and eat only one. Research shows that you can learn to be just as satisfied by a small portion of a comfort food as by a bigger one.\\n2-6. Put the snacks out of sight.\\nResearch shows that keeping snacks and sweets visible and within reach, such as on your desk, increases consumption. Even having to get up and walk across a room for a snack significantly lessens your likelihood of snacking.\\n3. Developing Healthy Lifestyle Habits\\n3-1. Do something creative.\\nResearch shows that doing something boring can actually prompt you to be more creative in solving problems. If you find yourself bored, try shifting your focus to something that encourages creative brainstorming or problem-solving.\\nFor example, studies suggest that when you’re bored, doing an activity such as making a list of every use that a particular item could have can get you out of your rut. Puzzles and other activities that ask you to think creatively could also be helpful.\\n3-2. Find an activity that occupies your hands.\\nTry a manicure, needlework or knitting. If you play an instrument, this is a good time for practicing. You won’t be able to snack if your nails have to dry!\\nAny activity that can help you wait out a craving for snacks, even if for only a few minutes, is a good idea. You can use the time to consider whether you really are hungry or whether you just want to eat because you haven’t found something else to do.\\n3-3. Connect with friends.\\nA lack of meaning is often a trigger for boredom. When you’re bored, you don’t feel stimulated or engaged with your environment. Connecting with others who are meaningful to you in a social environment can lessen feelings of boredom.\\nIf you can’t be with friends in person, connecting with friends over social networks or via text messages or a phone call can help relieve your boredom.\\nIf you’re at a party and don’t know anyone, make a game of it. Can you say something interesting or complimentary to even one or two people? Focusing on small, interpersonal interactions may help relieve boredom.\\n3-4. Get some exercise.\\nExercise releases endorphins, the body’s natural “feel-good” chemicals. A brisk walk or short workout can elevate your mood and boost your energy. The exertion may also help distract you from your urge to eat.\\n4. Understanding Boredom and Stress\\n4-1. Learn when boredom can strike.\\nMany things can cause you to feel bored. Standing in line at the grocery store and getting stuck in traffic are common causes for boredom. Individuals with jobs where they perform repetitive tasks and don’t interact with peers may also find themselves bored. In general, people find situations that are time-based more boring than situations that are effort-based. Situations with uncertain rewards or little feedback may also produce boredom.\\nFor example, no matter how well you drive, if you’re stuck in traffic, no effort of yours can change the fact that you’re stuck. You simply have to wait until the traffic clears up. You are also unclear about when the traffic may clear up; it could be 10 minutes or two hours. This is a prime situation for boredom because you can't change the situation with your own effort, and you don’t know when or if your “reward” will come.\\nPeople tend to be most satisfied when they are challenged but still able to complete a task. If they expect to succeed and have some sort of pay-off for completing the task, they are less likely to feel bored.\\nSome people have a higher level of “trait” boredom, where they are more likely to feel bored even in situations most people would not rate as boring.\\n4-2. Be aware of your body.\\nWhen you’re bored, your body posture and head pose change. People who feel bored often slouch or lean back in their chairs. Their heads may fall forward. Other physical signs of boredom include difficulty keeping your eyes open or a feeling of sleepiness.\\nSome people react to boredom with agitation, rather than lethargy. These people may pace, tap or jiggle their feet, or drum on furniture with their fingers.\\n4-3. Recognize how boredom feels.\\nBoredom is more than not having anything to do. In fact, people feel bored when they want stimulation but can’t connect to what’s around them. Boredom is that feeling of dissatisfaction that comes when you can’t engage with yourself or your environment.\\nYou can feel bored even in high-stimulation environments if you’re having trouble connecting with what’s around you. For example, if you don’t know anyone at a cocktail party, you might still feel bored even if there’s a lot going on.\\nResearchers suggest that there are several components of feeling bored. Boredom occurs when you have a hard time paying attention to internal information (thoughts, feelings) and/or external information (what’s going on around you). You need this information to participate in activities that feel satisfying (the feeling opposite to “bored”).\\nWhen you become aware of the fact that you’re having a hard time with paying attention, you look for a reason for your difficulty.\\nYou may explain why you’re having trouble connecting by assigning responsibility to your environment. For example, you might say, “I have nothing to do.” You likely do have things you could do, but boredom puts the responsibility elsewhere.\\n4-4. Learn to recognize stress.\\nYou might be interpreting stress as “boredom.” Stress may also be causing you to have trouble connecting to your environment, which you may interpret as being in a “boring” situation. If you feel fidgety or irritated or if you have difficulty concentrating or making decisions, you may be experiencing stress.\\nStress has been shown to cause problems for your attention span. When you’re stressed, you may have trouble focusing or feeling interested in things. This is the perfect breeding ground for boredom.\\nEveryone experiences stress in different ways. For some people, stress manifests itself as physical symptoms, such as headaches, an upset stomach, heartburn, fatigue, and muscle aches and tension. For others, it manifests itself as feelings of anger, sadness or depression. You may even experience a mixture of these symptoms.\\n4-5. Recognize procrastination.\\nWhen you’re worried that you won’t be successful at something you set out to do, you’re more likely to procrastinate. Work-related stress, such as the fear of failing at an important task or looking bad to your superiors, is a common cause of procrastination. If you’re putting off doing something you need to do, you may choose to eat as a form of distraction. Your food diary may help you recognize when you’re eating because you really don’t want to do something else.\\nYou may be able to fight procrastination by setting yourself firm deadlines for your projects.\\nReducing the sources of stress whenever possible can also help you avoid procrastination.\\nTry not to judge yourself too harshly for procrastinating. Research shows that forgiving yourself and preparing to do better the next time is more productive than beating yourself up over it.\\nTips\\nGet a hobby. Find something you'd like to do and get started doing it!\\nConsult your physician about weight gain before it becomes a more serious detriment to your health.\\nIf you don’t like chewing gum, try sucking a mint or something similar to it.\\nWarnings\\nIf your eating feels uncontrollable and you don’t feel better after you eat, you may have an eating disorder. It’s important to talk with your physician or a mental health professional about your eating patterns.\\n\", \"简要回答\": \"If you find yourself snacking a lot outside mealtimes, it might be because you’re hungry. It might also be because you’re bored or stressed. If you eat when you’re bored, don’t feel bad. You’re not alone! However, overeating as a result of boredom or stress may contribute to diabetes, obesity, heart disease and other serious medical conditions. This also doesn’t help with your root problem, which is determining what’s causing you to snack. Fortunately, you can learn how to start healthier habits and fight back when boredom strikes.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Evaluating Your Eating Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep a food diary.\", \"描述\": \"Keeping a food diary can help you learn what you eat every day. It can also help you take control of your eating habits because you pay more attention to them as you note them in your diary.\\nWrite down everything you eat and drink in a journal. Include a list of calories, if desired. You can use a paper journal to keep track of your intake or you can use your phone or computer. Consistency is very important.\\nInclude the time and how much you ate. For example, 9:45 a.m., 2 handfuls of M&Ms.\\nNote what you were doing at the time. Also note how you were feeling. For example, 9:45 a.m., 2 handfuls of M&Ms. I ate them at my desk while I was browsing online. Felt stressed over this project at work.\"}, {\"编号\": 2, \"标题\": \"Review your food diary weekly.\", \"描述\": \"Once you have a week’s worth of diary entries, look back through them. Look for any patterns. For example, did you feel sad or stressed often when you ate? What activities were you doing (or not doing) when you ate?\\nAlso notice any variations in your patterns. For example, if you notice that you snack a lot at work but not much when you’re home in the evening, it might be because you don’t find your work stimulating. Or it might be because you feel more stressed at work and you use snacks as a coping mechanism.\"}, {\"编号\": 3, \"标题\": \"Think about your snack habits.\", \"描述\": \"What foods do you choose to eat when you feel bored? Many people gravitate toward greasy, sweet or carbohydrate-laden foods when they feel upset, bored or stressed.\\nIf you tend to eat whatever is around you, you can help yourself out by purchasing only healthy snack foods when you go shopping. If you go to the vending machines at work or school, try packing a healthy snack to take with you so you aren't tempted to visit the vending machines.\\nDo you feel better after you eat outside mealtimes? Do you have more energy? Or do you feel tired?\"}, {\"编号\": 4, \"标题\": \"Learn your triggers.\", \"描述\": \"A variety of triggers make people feel like they need to eat, even if they don’t feel physically hungry. Some of these are mental and emotional, such as boredom or anxiety. Others are related to situations. For example, some people may find that they snack more when they watch TV. Maybe it feels “wrong” to see a movie without getting a popcorn and soda. Perhaps you feel pressure to eat when you’re at a party. Or maybe once you eat one doughnut, you feel like you have to eat them all. Whatever your triggers are, learning them can help you avoid mindless eating.\\nMany people find themselves snacking when doing other activities (e.g., reading, watching TV). In some cases, you may eat 71 percent more calories if you eat while watching TV.\"}, {\"编号\": 5, \"标题\": \"Check your fluid intake.\", \"描述\": \"Research shows that a lot of people don’t accurately recognize when they are thirsty. People often confuse symptoms of thirst for symptoms of hunger. Drinking more water may help reduce the urge to snack.\\nHigh levels of anxiety may also cause you to feel thirsty.\"}]}, {\"编号\": 2, \"标题\": \"Developing Healthy Eating Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn to recognize real hunger.\", \"描述\": \"Many people can't interpret hunger cues, leading them to think they’re hungry when they’re not. If your hunger recognition is off, you can use some tricks to learn how to tell when you’re hungry.\\nThink about when you last ate. Hunger cycles peak every 90 minutes or so, but if you ate within the last 2 or 3 hours, you’re probably not really hungry. (Obviously, you may have different hunger needs if you're an athlete or if your job is very physical.)\\nChart your hunger on a scale from 1 to 10, where 1 is “totally full” and 10 is “I might die if I don’t get a pizza right now.” You may not be very accurate with this at first, but thinking about the scale will help you learn to think about your hunger in context.\\nWatch for physical cues. A rumbling stomach, headache, feeling weak or shaky, or feeling tired for unexplainable reasons may all be signs that you need to eat.\\nThink about whether you’re hungry or just experiencing a craving. In many cases, if you’re craving a particular food, such as chocolate or macaroni and cheese, you may just want comfort from a specific taste.\"}, {\"编号\": 2, \"标题\": \"Think differently about your eating and drinking.\", \"描述\": \"Research shows that how you think about what you eat and drink affects how full you feel. One study presented the same liquid as a soup and then as a beverage. People rated the soup as more filling even though they were given the exact same amount of the exact same liquid! You’re more likely to feel “full” if you think of what you’ve eaten as a meal rather than a snack.\\nPutting everything you eat, including snacks, on a plate may help you control mindless eating. Using small plates will help you control portion sizes, too.\\nTry scheduling your snacks to help you cut down. If you’re “supposed” to be eating at a particular time, you may be more mindful of what you consume.\"}, {\"编号\": 3, \"标题\": \"Choose more filling foods.\", \"描述\": \"If you find yourself eating a lot between meals, try making your meals more filling. Research shows that feeling full, or “satiated,” makes you less likely to overeat. Foods with a lot of fiber, such as fruits, vegetables and whole grains, will help you feel full for a longer period of time.\\nFoods that are high in water, such as vegetables and fruits, are very good for helping you feel full. Try to incorporate these into all of your meals. If you must snack, choose a handful of carrots over a handful of chips: 1 ounce of carrots contains a mere 25 calories, vs. 152 calories in 1 ounce of potato chips.\"}, {\"编号\": 4, \"标题\": \"Eat breakfast.\", \"描述\": \"If you’re the type to skip a healthy breakfast in favor of a latte, you might want to reconsider. Numerous studies show that people who skip breakfast are more likely to overeat throughout the day. They’re also more likely to eat unhealthy snacks, such as high-fat or high-sugar foods.\\nBreakfasts low in sugar and high in protein are the best choice for feeling attentive and less hungry throughout the day.\\nEating breakfast also enhances your attention and performance throughout the day. Because boredom can often stem from an inability to pay attention to your own thoughts and your environment, the cognitive boost from eating breakfast regularly may help keep you from getting bored.\"}, {\"编号\": 5, \"标题\": \"Slow down and savor.\", \"描述\": \"It takes up to 20 minutes for your brain to feel “satisfied” after you eat. If you eat your meals and snacks quickly, you may end up eating a lot more than you need because you haven’t given your brain time to catch up with your mouth.\\nIf you have to have a chocolate bar, buy the miniature bars and eat only one. Research shows that you can learn to be just as satisfied by a small portion of a comfort food as by a bigger one.\"}, {\"编号\": 6, \"标题\": \"Put the snacks out of sight.\", \"描述\": \"Research shows that keeping snacks and sweets visible and within reach, such as on your desk, increases consumption. Even having to get up and walk across a room for a snack significantly lessens your likelihood of snacking.\"}]}, {\"编号\": 3, \"标题\": \"Developing Healthy Lifestyle Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do something creative.\", \"描述\": \"Research shows that doing something boring can actually prompt you to be more creative in solving problems. If you find yourself bored, try shifting your focus to something that encourages creative brainstorming or problem-solving.\\nFor example, studies suggest that when you’re bored, doing an activity such as making a list of every use that a particular item could have can get you out of your rut. Puzzles and other activities that ask you to think creatively could also be helpful.\"}, {\"编号\": 2, \"标题\": \"Find an activity that occupies your hands.\", \"描述\": \"Try a manicure, needlework or knitting. If you play an instrument, this is a good time for practicing. You won’t be able to snack if your nails have to dry!\\nAny activity that can help you wait out a craving for snacks, even if for only a few minutes, is a good idea. You can use the time to consider whether you really are hungry or whether you just want to eat because you haven’t found something else to do.\"}, {\"编号\": 3, \"标题\": \"Connect with friends.\", \"描述\": \"A lack of meaning is often a trigger for boredom. When you’re bored, you don’t feel stimulated or engaged with your environment. Connecting with others who are meaningful to you in a social environment can lessen feelings of boredom.\\nIf you can’t be with friends in person, connecting with friends over social networks or via text messages or a phone call can help relieve your boredom.\\nIf you’re at a party and don’t know anyone, make a game of it. Can you say something interesting or complimentary to even one or two people? Focusing on small, interpersonal interactions may help relieve boredom.\"}, {\"编号\": 4, \"标题\": \"Get some exercise.\", \"描述\": \"Exercise releases endorphins, the body’s natural “feel-good” chemicals. A brisk walk or short workout can elevate your mood and boost your energy. The exertion may also help distract you from your urge to eat.\"}]}, {\"编号\": 4, \"标题\": \"Understanding Boredom and Stress\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn when boredom can strike.\", \"描述\": \"Many things can cause you to feel bored. Standing in line at the grocery store and getting stuck in traffic are common causes for boredom. Individuals with jobs where they perform repetitive tasks and don’t interact with peers may also find themselves bored. In general, people find situations that are time-based more boring than situations that are effort-based. Situations with uncertain rewards or little feedback may also produce boredom.\\nFor example, no matter how well you drive, if you’re stuck in traffic, no effort of yours can change the fact that you’re stuck. You simply have to wait until the traffic clears up. You are also unclear about when the traffic may clear up; it could be 10 minutes or two hours. This is a prime situation for boredom because you can't change the situation with your own effort, and you don’t know when or if your “reward” will come.\\nPeople tend to be most satisfied when they are challenged but still able to complete a task. If they expect to succeed and have some sort of pay-off for completing the task, they are less likely to feel bored.\\nSome people have a higher level of “trait” boredom, where they are more likely to feel bored even in situations most people would not rate as boring.\"}, {\"编号\": 2, \"标题\": \"Be aware of your body.\", \"描述\": \"When you’re bored, your body posture and head pose change. People who feel bored often slouch or lean back in their chairs. Their heads may fall forward. Other physical signs of boredom include difficulty keeping your eyes open or a feeling of sleepiness.\\nSome people react to boredom with agitation, rather than lethargy. These people may pace, tap or jiggle their feet, or drum on furniture with their fingers.\"}, {\"编号\": 3, \"标题\": \"Recognize how boredom feels.\", \"描述\": \"Boredom is more than not having anything to do. In fact, people feel bored when they want stimulation but can’t connect to what’s around them. Boredom is that feeling of dissatisfaction that comes when you can’t engage with yourself or your environment.\\nYou can feel bored even in high-stimulation environments if you’re having trouble connecting with what’s around you. For example, if you don’t know anyone at a cocktail party, you might still feel bored even if there’s a lot going on.\\nResearchers suggest that there are several components of feeling bored. Boredom occurs when you have a hard time paying attention to internal information (thoughts, feelings) and/or external information (what’s going on around you). You need this information to participate in activities that feel satisfying (the feeling opposite to “bored”).\\nWhen you become aware of the fact that you’re having a hard time with paying attention, you look for a reason for your difficulty.\\nYou may explain why you’re having trouble connecting by assigning responsibility to your environment. For example, you might say, “I have nothing to do.” You likely do have things you could do, but boredom puts the responsibility elsewhere.\"}, {\"编号\": 4, \"标题\": \"Learn to recognize stress.\", \"描述\": \"You might be interpreting stress as “boredom.” Stress may also be causing you to have trouble connecting to your environment, which you may interpret as being in a “boring” situation. If you feel fidgety or irritated or if you have difficulty concentrating or making decisions, you may be experiencing stress.\\nStress has been shown to cause problems for your attention span. When you’re stressed, you may have trouble focusing or feeling interested in things. This is the perfect breeding ground for boredom.\\nEveryone experiences stress in different ways. For some people, stress manifests itself as physical symptoms, such as headaches, an upset stomach, heartburn, fatigue, and muscle aches and tension. For others, it manifests itself as feelings of anger, sadness or depression. You may even experience a mixture of these symptoms.\"}, {\"编号\": 5, \"标题\": \"Recognize procrastination.\", \"描述\": \"When you’re worried that you won’t be successful at something you set out to do, you’re more likely to procrastinate. Work-related stress, such as the fear of failing at an important task or looking bad to your superiors, is a common cause of procrastination. If you’re putting off doing something you need to do, you may choose to eat as a form of distraction. Your food diary may help you recognize when you’re eating because you really don’t want to do something else.\\nYou may be able to fight procrastination by setting yourself firm deadlines for your projects.\\nReducing the sources of stress whenever possible can also help you avoid procrastination.\\nTry not to judge yourself too harshly for procrastinating. Research shows that forgiving yourself and preparing to do better the next time is more productive than beating yourself up over it.\"}], \"小提示\": [\"Get a hobby. Find something you'd like to do and get started doing it!\\n\", \"Consult your physician about weight gain before it becomes a more serious detriment to your health.\\n\", \"If you don’t like chewing gum, try sucking a mint or something similar to it.\\n\"], \"注意事项\": [\"If your eating feels uncontrollable and you don’t feel better after you eat, you may have an eating disorder. It’s important to talk with your physician or a mental health professional about your eating patterns.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,003 | How to Avoid Ectopic Pregnancy | 1. Reducing Your Risk Factors
1-1. Reduce your risk of sexually transmitted infections.
Sexually transmitted infections (STIs) such as gonorrhea or chlamydia may increase a woman's chances of having an ectopic pregnancy. If you reduce your risk of contracting one of these diseases, you may reduce your risk of having an ectopic pregnancy as well.
Limit your number of sexual partners in order to reduce your risk of exposure.
Always use a condom during sex to reduce your risk of contracting a disease.
1-2. Get quick treatment for infections.
If you do get an STI, it's important to get treatment right away. The sooner you are treated, the less likely you are to develop inflammation that may damage your reproductive system and increase your risk of developing ectopic pregnancies.
Common symptoms of STIs include abdominal pain, painful urination, vaginal discharge, abnormal vaginal bleeding, vaginal odor, and pain during sex.
Some infections are asymptomatic. It's a good idea to get tested regularly if you are sexually active.
1-3. Quit smoking
Smoking may increase your risk of having an ectopic pregnancy. Quit smoking before you try to conceive in order to reduce your risk.
The more you smoke, the higher your risk of having an ectopic pregnancy will be, so if you can't quit, even reducing the number of cigarettes you smoke may be beneficial.
1-4. Understand the other risk factors.
There are many other factors that may put you at a higher than average risk for developing an ectopic pregnancy. If any of the following risk factors apply to you, it is especially important that you see a doctor as soon as you have reason to believe you are pregnant, as you will not be able to distinguish a normal pregnancy from an ectopic pregnancy by using an at-home pregnancy test:
Women who have had a previous ectopic pregnancy
Women who get pregnant while they have an IUD or after having a tubal ligation procedure (both of which are very rare)
Women who have structural abnormalities of the fallopian tubes
Women who have struggled with fertility problems, especially women treated with assisted reproduction technologies (IVF, ART, etc.)
Women who were exposed to the chemical DES (diethylstilbestrol) before birth (DES was last used in 1971, so this is becoming less common)
2. Reducing Your Risk of Complications and Future Ectopic Pregnancies
2-1. Get treatment for symptoms of an ectopic pregnancy.
It's important to get medical treatment for an ectopic pregnancy right away. The sooner you get treatment, the lower your risks will be of developing severe complications.
Common symptoms of an ectopic pregnancy include missing periods, pain in the low back and abdomen (can be on the right or left side), cramping, abnormal vaginal bleeding.
If your ectopic pregnancy ruptures, you may experience symptoms such as severe abdominal pain, shoulder pain, low blood pressure, faintness, and pressure in the rectum. This is an emergency situation that requires immediate medical care.
Early symptoms of ectopic pregnancy may be the same as the symptoms of a normal pregnancy, so it's important to see your doctor early to ensure that your pregnancy is developing normally.
2-2. Opt for medicine instead of surgery if possible.
If you develop an ectopic pregnancy, you will need to either take medication or have surgery to remove the pregnancy. If medication is an option for you, it may be preferable, as it is less likely to cause damage to the fallopian tubes, which can further increase your risk of having another ectopic pregnancy in the future.
Medication is usually only an option if the ectopic pregnancy is detected early. The medication used to stop cell growth is called methotrexate. If methotrexate is used, the patient will be required to follow up regularly for blood tests and close observation, so you must be able to commit to returning for follow up appointments.
Methotrexate can cause side effects, including indigestion, diarrhea, and nausea.
If you were given methotrexate, use birth control to avoid becoming pregnant again for at least three months. Exposure to methotrexate may harm your unborn child.
Surgery is sometimes the best option, so always listen to your doctor's advice. Surgery is done laparoscopically (through tiny incisions) and only rarely through a laparotomy (large incision).
2-3. Report persistent abdominal pain.
If you have abdominal pain that does not subside after you are treated for an ectopic pregnancy, tell your doctor about it right away. This may be a sign of an infection, which could continue to increase your risk of having ectopic pregnancies if it is not treated.
2-4. Have future pregnancies monitored early.
While there's not much you can to prevent another ectopic pregnancy, you can prevent a future ectopic pregnancy from causing serious complications. If you have had an ectopic pregnancy in the past, you should see your doctor for blood tests and ultrasounds as soon as you think you are pregnant again. This can help confirm early on whether your pregnancy is normal.
Most women who have ectopic pregnancies go on to have normal pregnancies, so don't give up hope.
Tips
Having an ectopic pregnancy can be emotional, so don't be ashamed to seek counseling if you need help sorting through your emotions.
Ectopic pregnancies are rare, occurring in only 2% of pregnancies; however, they are increasing because of the increase in STIs and assisted reproduction.
| {
"create_time": "20230517 10:49:00",
"回答明细": "{\"回答\": \"1. Reducing Your Risk Factors\\n1-1. Reduce your risk of sexually transmitted infections.\\nSexually transmitted infections (STIs) such as gonorrhea or chlamydia may increase a woman's chances of having an ectopic pregnancy. If you reduce your risk of contracting one of these diseases, you may reduce your risk of having an ectopic pregnancy as well.\\nLimit your number of sexual partners in order to reduce your risk of exposure.\\nAlways use a condom during sex to reduce your risk of contracting a disease.\\n1-2. Get quick treatment for infections.\\nIf you do get an STI, it's important to get treatment right away. The sooner you are treated, the less likely you are to develop inflammation that may damage your reproductive system and increase your risk of developing ectopic pregnancies.\\nCommon symptoms of STIs include abdominal pain, painful urination, vaginal discharge, abnormal vaginal bleeding, vaginal odor, and pain during sex.\\nSome infections are asymptomatic. It's a good idea to get tested regularly if you are sexually active.\\n1-3. Quit smoking\\nSmoking may increase your risk of having an ectopic pregnancy. Quit smoking before you try to conceive in order to reduce your risk.\\nThe more you smoke, the higher your risk of having an ectopic pregnancy will be, so if you can't quit, even reducing the number of cigarettes you smoke may be beneficial.\\n1-4. Understand the other risk factors.\\nThere are many other factors that may put you at a higher than average risk for developing an ectopic pregnancy. If any of the following risk factors apply to you, it is especially important that you see a doctor as soon as you have reason to believe you are pregnant, as you will not be able to distinguish a normal pregnancy from an ectopic pregnancy by using an at-home pregnancy test: \\nWomen who have had a previous ectopic pregnancy\\nWomen who get pregnant while they have an IUD or after having a tubal ligation procedure (both of which are very rare)\\nWomen who have structural abnormalities of the fallopian tubes\\nWomen who have struggled with fertility problems, especially women treated with assisted reproduction technologies (IVF, ART, etc.)\\nWomen who were exposed to the chemical DES (diethylstilbestrol) before birth (DES was last used in 1971, so this is becoming less common)\\n2. Reducing Your Risk of Complications and Future Ectopic Pregnancies\\n2-1. Get treatment for symptoms of an ectopic pregnancy.\\nIt's important to get medical treatment for an ectopic pregnancy right away. The sooner you get treatment, the lower your risks will be of developing severe complications.\\nCommon symptoms of an ectopic pregnancy include missing periods, pain in the low back and abdomen (can be on the right or left side), cramping, abnormal vaginal bleeding.\\nIf your ectopic pregnancy ruptures, you may experience symptoms such as severe abdominal pain, shoulder pain, low blood pressure, faintness, and pressure in the rectum. This is an emergency situation that requires immediate medical care.\\nEarly symptoms of ectopic pregnancy may be the same as the symptoms of a normal pregnancy, so it's important to see your doctor early to ensure that your pregnancy is developing normally.\\n2-2. Opt for medicine instead of surgery if possible.\\nIf you develop an ectopic pregnancy, you will need to either take medication or have surgery to remove the pregnancy. If medication is an option for you, it may be preferable, as it is less likely to cause damage to the fallopian tubes, which can further increase your risk of having another ectopic pregnancy in the future.\\nMedication is usually only an option if the ectopic pregnancy is detected early. The medication used to stop cell growth is called methotrexate. If methotrexate is used, the patient will be required to follow up regularly for blood tests and close observation, so you must be able to commit to returning for follow up appointments.\\nMethotrexate can cause side effects, including indigestion, diarrhea, and nausea.\\nIf you were given methotrexate, use birth control to avoid becoming pregnant again for at least three months. Exposure to methotrexate may harm your unborn child.\\nSurgery is sometimes the best option, so always listen to your doctor's advice. Surgery is done laparoscopically (through tiny incisions) and only rarely through a laparotomy (large incision).\\n2-3. Report persistent abdominal pain.\\nIf you have abdominal pain that does not subside after you are treated for an ectopic pregnancy, tell your doctor about it right away. This may be a sign of an infection, which could continue to increase your risk of having ectopic pregnancies if it is not treated.\\n2-4. Have future pregnancies monitored early.\\nWhile there's not much you can to prevent another ectopic pregnancy, you can prevent a future ectopic pregnancy from causing serious complications. If you have had an ectopic pregnancy in the past, you should see your doctor for blood tests and ultrasounds as soon as you think you are pregnant again. This can help confirm early on whether your pregnancy is normal.\\nMost women who have ectopic pregnancies go on to have normal pregnancies, so don't give up hope.\\nTips\\nHaving an ectopic pregnancy can be emotional, so don't be ashamed to seek counseling if you need help sorting through your emotions.\\nEctopic pregnancies are rare, occurring in only 2% of pregnancies; however, they are increasing because of the increase in STIs and assisted reproduction.\\n\", \"简要回答\": \"An ectopic pregnancy occurs when a fertilized egg implants in a location outside of the uterus, most commonly in one of the fallopian tubes. This kind of pregnancy cannot proceed normally, and can cause serious complications if left untreated for too long. There is not much you can do to avoid having an ectopic pregnancy, but there are a few ways to reduce your risk factors. If you have an ectopic pregnancy, getting the right medical treatment can reduce your risk of complications.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing Your Risk Factors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reduce your risk of sexually transmitted infections.\", \"描述\": \"Sexually transmitted infections (STIs) such as gonorrhea or chlamydia may increase a woman's chances of having an ectopic pregnancy. If you reduce your risk of contracting one of these diseases, you may reduce your risk of having an ectopic pregnancy as well.\\nLimit your number of sexual partners in order to reduce your risk of exposure.\\nAlways use a condom during sex to reduce your risk of contracting a disease.\"}, {\"编号\": 2, \"标题\": \"Get quick treatment for infections.\", \"描述\": \"If you do get an STI, it's important to get treatment right away. The sooner you are treated, the less likely you are to develop inflammation that may damage your reproductive system and increase your risk of developing ectopic pregnancies.\\nCommon symptoms of STIs include abdominal pain, painful urination, vaginal discharge, abnormal vaginal bleeding, vaginal odor, and pain during sex.\\nSome infections are asymptomatic. It's a good idea to get tested regularly if you are sexually active.\"}, {\"编号\": 3, \"标题\": \"Quit smoking\", \"描述\": \"Smoking may increase your risk of having an ectopic pregnancy. Quit smoking before you try to conceive in order to reduce your risk.\\nThe more you smoke, the higher your risk of having an ectopic pregnancy will be, so if you can't quit, even reducing the number of cigarettes you smoke may be beneficial.\"}, {\"编号\": 4, \"标题\": \"Understand the other risk factors.\", \"描述\": \"There are many other factors that may put you at a higher than average risk for developing an ectopic pregnancy. If any of the following risk factors apply to you, it is especially important that you see a doctor as soon as you have reason to believe you are pregnant, as you will not be able to distinguish a normal pregnancy from an ectopic pregnancy by using an at-home pregnancy test: \\nWomen who have had a previous ectopic pregnancy\\nWomen who get pregnant while they have an IUD or after having a tubal ligation procedure (both of which are very rare)\\nWomen who have structural abnormalities of the fallopian tubes\\nWomen who have struggled with fertility problems, especially women treated with assisted reproduction technologies (IVF, ART, etc.)\\nWomen who were exposed to the chemical DES (diethylstilbestrol) before birth (DES was last used in 1971, so this is becoming less common)\"}]}, {\"编号\": 2, \"标题\": \"Reducing Your Risk of Complications and Future Ectopic Pregnancies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get treatment for symptoms of an ectopic pregnancy.\", \"描述\": \"It's important to get medical treatment for an ectopic pregnancy right away. The sooner you get treatment, the lower your risks will be of developing severe complications.\\nCommon symptoms of an ectopic pregnancy include missing periods, pain in the low back and abdomen (can be on the right or left side), cramping, abnormal vaginal bleeding.\\nIf your ectopic pregnancy ruptures, you may experience symptoms such as severe abdominal pain, shoulder pain, low blood pressure, faintness, and pressure in the rectum. This is an emergency situation that requires immediate medical care.\\nEarly symptoms of ectopic pregnancy may be the same as the symptoms of a normal pregnancy, so it's important to see your doctor early to ensure that your pregnancy is developing normally.\"}, {\"编号\": 2, \"标题\": \"Opt for medicine instead of surgery if possible.\", \"描述\": \"If you develop an ectopic pregnancy, you will need to either take medication or have surgery to remove the pregnancy. If medication is an option for you, it may be preferable, as it is less likely to cause damage to the fallopian tubes, which can further increase your risk of having another ectopic pregnancy in the future.\\nMedication is usually only an option if the ectopic pregnancy is detected early. The medication used to stop cell growth is called methotrexate. If methotrexate is used, the patient will be required to follow up regularly for blood tests and close observation, so you must be able to commit to returning for follow up appointments.\\nMethotrexate can cause side effects, including indigestion, diarrhea, and nausea.\\nIf you were given methotrexate, use birth control to avoid becoming pregnant again for at least three months. Exposure to methotrexate may harm your unborn child.\\nSurgery is sometimes the best option, so always listen to your doctor's advice. Surgery is done laparoscopically (through tiny incisions) and only rarely through a laparotomy (large incision).\"}, {\"编号\": 3, \"标题\": \"Report persistent abdominal pain.\", \"描述\": \"If you have abdominal pain that does not subside after you are treated for an ectopic pregnancy, tell your doctor about it right away. This may be a sign of an infection, which could continue to increase your risk of having ectopic pregnancies if it is not treated.\"}, {\"编号\": 4, \"标题\": \"Have future pregnancies monitored early.\", \"描述\": \"While there's not much you can to prevent another ectopic pregnancy, you can prevent a future ectopic pregnancy from causing serious complications. If you have had an ectopic pregnancy in the past, you should see your doctor for blood tests and ultrasounds as soon as you think you are pregnant again. This can help confirm early on whether your pregnancy is normal.\\nMost women who have ectopic pregnancies go on to have normal pregnancies, so don't give up hope.\"}], \"小提示\": [\"Having an ectopic pregnancy can be emotional, so don't be ashamed to seek counseling if you need help sorting through your emotions.\\n\", \"Ectopic pregnancies are rare, occurring in only 2% of pregnancies; however, they are increasing because of the increase in STIs and assisted reproduction.\\n\"]}]}}",
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} | wikihow |
3,004 | How to Avoid Embarrassing Gut Noises | 1. Snacking Strategically
1-1. Have a little snack.
In the short-term, one of the best things you can do to stop the gut-grumbling is to have a small snack. Sometimes, you gut will make noises because you are hungry.
It may seem odd, but your gut is actually most active when it's empty! Food in your system slows the normal movement of your gut, which can cut down on the symphony of gurgles.
Avoid going into a meeting, an exam, or a big date on an empty stomach. This may cut down on embarrassing noises.
1-2. Drink some water.
Clean water can also help cut down on the gurgling, if you drink it in moderation. Pair your snack with a small glass of water for best results.
Ideally, the water should be filtered, distilled, boiled, or otherwise purified. Some tap water contains chlorine and/or bacteria that can irritate a sensitive gut.
1-3. Don't overdo it on fluids.
On the flip side, don't drink too much water, or any other liquid. This also can produce gurgling sounds as the water moves through your system.
This can be especially problematic if you have to be very active. A stomach full of water can make some pretty noisy sounds if you have to move around much.
2. Eating for a Healthy Gut
2-1. Eat probiotics.
A gut that never makes noises can be a sign of an unhealthy digestive tract, but so too can an overly noisy intestine. One way to keep your internal ecosystem healthy is to eat probiotic foods that encourage the growth of healthy bacteria in your system.c
Good choices for probiotic foods include sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi.
Having healthy bacteria in your intestines aids digestion, which can cut down on noises that may come from an unhealthy gut.
2-2. Eat smaller portions.
Eating too much at a time puts strain on your digestive system that isn't good for your health and can increase the occurrence of unpleasant noises.
Instead of eating big meals, try eating several smaller meals throughout the day. This will keep your stomach from going empty, while also giving your system adequate time to digest.
2-3. Make sure you're getting enough (but not too much) fiber.
Fiber helps keep the food you eat moving through the system in a regular, healthy way.
Fiber is good for your digestive system, and actually has healthy, cleaning effect. Beware, however — too much fiber can create gas and contribute to gut noises.
Women need 25 grams of fiber per day. Men need 38. Most Americans only eat 15. Whole grains and leafy greens (as well as many other vegetables) are great sources of fiber.
2-4. Cut back on caffeine and alcohol.
Caffeine can upset your gut by increasing acidity and increase embarrassing noises. Alcohol and other chemicals (including those found in some medications) may further exacerbate the problem.
In particular, avoid drinking coffee on an empty stomach. The combination of all that fluid and the potential irritation caused by the caffeine and acidity can lead to a chorus of gurgles and groans.
2-5. Cut back on dairy and/or gluten.
Sometimes, an unhealthy (and noisy) gut can be a sign that you have a food intolerance, which may be irritating your stomach and intestines.p An intolerance to dairy or gluten (wheat), in particular, is a common problem that can lead to gut noises.
Avoid foods containing dairy or gluten for a week or two and see if you notice any improvement. If so, you may have an intolerance. Consider seeing a doctor for formal diagnosis.
Try cutting back on one, then the other, and see if either one has a positive effect. Or you can try cutting both out of your diet and then, after a week or two, reintroduce dairy and notice any changes. After a week, try reintroducing gluten and see what happens.
2-6. Try peppermint.
Peppermint can have a soothing effect on an irritated gut. Try drinking peppermint tea. For stronger treatment, you can try Colpermin or Mintec. These are natural products that mix peppermint and other soothing ingredients, which some people have found helpful.
3. Minimizing Gas and Air in Your Gut
3-1. Eat slowly.
Many gut noises don't result from intestinal conditions but instead arise from having too much gas or air in the digestive system. This is a problem that is relatively easy to correct. One simple solution is to slow down your eating.
When you eat too quickly, you swallow a lot of air. This results in bubbles that create embarrassing gut noises as they move around your digestive system.
3-2. Spit out your gum.
Chewing gum has a similar effect to eating too quickly. It makes you swallow air as you chew it. If you're having gut noises, spit out the gum.
3-3. Avoid bubbles.
Bubbly beverages like soda, beer, and carbonated water can also lead to gurgling sounds in your gut.
These drinks are pumped full of gas, which then makes its way into your digestive system.
3-4. Lay off the carbs and fat.
Carbohydrates and especially refined sugars can produce a lot of gas when digested. Steer clear of sugary and starchy foods, as well as excess fat.
Even otherwise healthy foods such as fruit juices (especially apple and pear) can produce this effect due to their high sugar content.
Fat does not cause gas on it's own, but can lead to bloating, which can place pressure on your intestines and worsen the problem.
3-5. Don't smoke.
Everyone knows smoking is bad for you, but you may not have known it can lead to embarrassing gut noises. Smoking, like gum chewing or eating too fast, can also result in the swallowing of air.
If you smoke, consider quitting. If you can't or don't want to quit, at least avoid smoking before any situation in which gut noises might cause you embarrassment.
3-6. Consider medication.
If you suffer from frequent gas problems, you may want to consider a medication that targets this problem.
A number of pills are available that can help your body digest the foods that cause gas. You can find these at any drug store. Talk to your doctor or a pharmacist for recommendations.
4. Making Positive Lifestyle Changes
4-1. Get enough sleep
Your gut needs rest, just like the rest of your body. Get seven to nine hours of sleep each night. Otherwise, your gut's ability to function normally can be temporarily weakened.
Additionally, many people have a tendency to overeat if they don't get enough sleep. This, too, creates strain on the gut and a potential for more noise.
4-2. Relax
Anyone who has given a public talk or gone on an important date can tell you that stress and anxiety can affect the gut. This increases stomach acid, gas, and gurgling.
Do what you can to reduce stress. Take deep breaths and get enough exercise. Consider meditation.
4-3. Loosen your belt.
Wearing clothes that are too tight can obstruct your gut, hindering healthy digestion. This isn't a positive thing under any circumstances, but if you are concerned about gut noises, it definitely may be contributing to the problem.
A tight belt or clothing slows the digestion of carbohydrates, contributing to gas.
4-4. Brush your teeth more often.
Good oral hygiene can reduce stomach noises by limiting the introduction of unhealthy bacteria through the mouth.
4-5. See a doctor.
If you have ongoing problems with gut noises, especially if they are accompanied by discomfort or diarrhea, see a doctor. This can be a sign of more serious health problems.
Ongoing gut problems can be a sign of irritable bowel syndrome or inflammatory bowel disease, among other problems.
5. Dealing with Embarrassment
5-1. Understand that these noises are common.
Sometimes, even if you do everything physically possible to avoid an embarrassing bodily function or gut sound, it cannot be avoided. The good news is that these noises and functions are common — they happen to absolutely everyone. So, while you may want to melt into the floor when your stomach makes a weird sound during your presentation, it may help to remind yourself that embarrassment (and gut noises) are universally experienced, and not something you need to obsess over.
Because the sounds our body makes are, ultimately, not totally under our control, try not to worry about it too much. If you'd like to minimize these noises, you can try the diet and lifestyle changes suggested in this article; but, unless it's indicating a more serious health problem, try not to worry about it too much.
It is unlikely, too that anyone else is making as big of a deal out of your embarrassment as you are — it's possible, even, that no one else heard your stomach rumble. You may be experiencing the "spotlight effect," which is when you believe people are more focused on you and your actions than they really are.
5-2. Know that it's okay to feel embarrassed.
Everyone feels embarrassed at some point in his life — it's part of being human. And, believe it or not, embarrassment can actually be a positive thing. Research has found that people who display embarrassment are more likely to be kind and generous to others. In addition, a person who reveals his embarrassment is considered more likable and trustworthy by others.
5-3. Learn to deflect.
Maybe you know everyone heard the embarrassing gut noise because they responded with laughter, or a comment like "What was that?". There are many ways you can deal with the embarrassment in the moment (and some may be involuntary, such as blushing). One good tactic is to acknowledge what happened, then laugh it off or minimize it, and move on.
You could say something like, "Woah, sorry about that!" or even, "Well, that was embarrassing. Anyway..." Even if you want to run out of the room and hide, try just owning what happened and acting like it's no big deal.
Take a deep breath if you need to get control of your emotions. Remember not to take yourself or the situation too seriously.
5-4. Move on.
Sometimes, people will dwell on an embarrassing moment weeks, months, even years or decades after the incident. But once the moment has passed, that's it — it's part of the past, and you need to keep moving forward and living. Reliving the experience doesn't change anything and neither does punishing yourself — especially because gut noises really aren't something you can even control!
If your stomach is noisy and you're afraid of being embarrassed by the sounds again and again in the future, you can do some work to prepare yourself for these moments, such as visualizing how you might react in the moment should it happen again. This way, you've already practiced what to do, and it will likely be easier for you to quickly move past it in the moment.
Don't let it stop you from living your life. You may be tempted to avoid situations with the potential for embarrassment (meeting someone at the library, where it's very quiet, giving a speech or presentation in front of a group, hanging out one-on-one with a crush, etc.), but it's important not to limit yourself based on something that might happen.
Tips
Substitution of artificial sweeteners for sugar may not help much if you are trying to minimize gut noises. Many artificial sweeteners contain sugar alcohols that that can be as bad or worse when it comes to promoting gas production.[30]
X
Research source
You will never completely stop gut noises, as they are a natural part of digestion. Accept that a certain amount of gurgling is normal and a sign of good health rather than being embarrassed.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Snacking Strategically\\n1-1. Have a little snack.\\nIn the short-term, one of the best things you can do to stop the gut-grumbling is to have a small snack. Sometimes, you gut will make noises because you are hungry.\\nIt may seem odd, but your gut is actually most active when it's empty! Food in your system slows the normal movement of your gut, which can cut down on the symphony of gurgles.\\nAvoid going into a meeting, an exam, or a big date on an empty stomach. This may cut down on embarrassing noises.\\n1-2. Drink some water.\\nClean water can also help cut down on the gurgling, if you drink it in moderation. Pair your snack with a small glass of water for best results.\\nIdeally, the water should be filtered, distilled, boiled, or otherwise purified. Some tap water contains chlorine and/or bacteria that can irritate a sensitive gut.\\n1-3. Don't overdo it on fluids.\\nOn the flip side, don't drink too much water, or any other liquid. This also can produce gurgling sounds as the water moves through your system.\\nThis can be especially problematic if you have to be very active. A stomach full of water can make some pretty noisy sounds if you have to move around much.\\n2. Eating for a Healthy Gut\\n2-1. Eat probiotics.\\nA gut that never makes noises can be a sign of an unhealthy digestive tract, but so too can an overly noisy intestine. One way to keep your internal ecosystem healthy is to eat probiotic foods that encourage the growth of healthy bacteria in your system.c\\nGood choices for probiotic foods include sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi.\\nHaving healthy bacteria in your intestines aids digestion, which can cut down on noises that may come from an unhealthy gut.\\n2-2. Eat smaller portions.\\nEating too much at a time puts strain on your digestive system that isn't good for your health and can increase the occurrence of unpleasant noises.\\nInstead of eating big meals, try eating several smaller meals throughout the day. This will keep your stomach from going empty, while also giving your system adequate time to digest.\\n2-3. Make sure you're getting enough (but not too much) fiber.\\nFiber helps keep the food you eat moving through the system in a regular, healthy way.\\nFiber is good for your digestive system, and actually has healthy, cleaning effect. Beware, however — too much fiber can create gas and contribute to gut noises.\\nWomen need 25 grams of fiber per day. Men need 38. Most Americans only eat 15. Whole grains and leafy greens (as well as many other vegetables) are great sources of fiber.\\n2-4. Cut back on caffeine and alcohol.\\nCaffeine can upset your gut by increasing acidity and increase embarrassing noises. Alcohol and other chemicals (including those found in some medications) may further exacerbate the problem.\\nIn particular, avoid drinking coffee on an empty stomach. The combination of all that fluid and the potential irritation caused by the caffeine and acidity can lead to a chorus of gurgles and groans.\\n2-5. Cut back on dairy and/or gluten.\\nSometimes, an unhealthy (and noisy) gut can be a sign that you have a food intolerance, which may be irritating your stomach and intestines.p An intolerance to dairy or gluten (wheat), in particular, is a common problem that can lead to gut noises.\\nAvoid foods containing dairy or gluten for a week or two and see if you notice any improvement. If so, you may have an intolerance. Consider seeing a doctor for formal diagnosis.\\nTry cutting back on one, then the other, and see if either one has a positive effect. Or you can try cutting both out of your diet and then, after a week or two, reintroduce dairy and notice any changes. After a week, try reintroducing gluten and see what happens.\\n2-6. Try peppermint.\\nPeppermint can have a soothing effect on an irritated gut. Try drinking peppermint tea. For stronger treatment, you can try Colpermin or Mintec. These are natural products that mix peppermint and other soothing ingredients, which some people have found helpful.\\n3. Minimizing Gas and Air in Your Gut\\n3-1. Eat slowly.\\nMany gut noises don't result from intestinal conditions but instead arise from having too much gas or air in the digestive system. This is a problem that is relatively easy to correct. One simple solution is to slow down your eating.\\nWhen you eat too quickly, you swallow a lot of air. This results in bubbles that create embarrassing gut noises as they move around your digestive system.\\n3-2. Spit out your gum.\\nChewing gum has a similar effect to eating too quickly. It makes you swallow air as you chew it. If you're having gut noises, spit out the gum.\\n3-3. Avoid bubbles.\\nBubbly beverages like soda, beer, and carbonated water can also lead to gurgling sounds in your gut.\\nThese drinks are pumped full of gas, which then makes its way into your digestive system.\\n3-4. Lay off the carbs and fat.\\nCarbohydrates and especially refined sugars can produce a lot of gas when digested. Steer clear of sugary and starchy foods, as well as excess fat.\\nEven otherwise healthy foods such as fruit juices (especially apple and pear) can produce this effect due to their high sugar content.\\nFat does not cause gas on it's own, but can lead to bloating, which can place pressure on your intestines and worsen the problem.\\n3-5. Don't smoke.\\nEveryone knows smoking is bad for you, but you may not have known it can lead to embarrassing gut noises. Smoking, like gum chewing or eating too fast, can also result in the swallowing of air.\\nIf you smoke, consider quitting. If you can't or don't want to quit, at least avoid smoking before any situation in which gut noises might cause you embarrassment.\\n3-6. Consider medication.\\nIf you suffer from frequent gas problems, you may want to consider a medication that targets this problem.\\nA number of pills are available that can help your body digest the foods that cause gas. You can find these at any drug store. Talk to your doctor or a pharmacist for recommendations.\\n4. Making Positive Lifestyle Changes\\n4-1. Get enough sleep\\nYour gut needs rest, just like the rest of your body. Get seven to nine hours of sleep each night. Otherwise, your gut's ability to function normally can be temporarily weakened.\\nAdditionally, many people have a tendency to overeat if they don't get enough sleep. This, too, creates strain on the gut and a potential for more noise.\\n4-2. Relax\\nAnyone who has given a public talk or gone on an important date can tell you that stress and anxiety can affect the gut. This increases stomach acid, gas, and gurgling.\\nDo what you can to reduce stress. Take deep breaths and get enough exercise. Consider meditation.\\n4-3. Loosen your belt.\\nWearing clothes that are too tight can obstruct your gut, hindering healthy digestion. This isn't a positive thing under any circumstances, but if you are concerned about gut noises, it definitely may be contributing to the problem.\\nA tight belt or clothing slows the digestion of carbohydrates, contributing to gas.\\n4-4. Brush your teeth more often.\\nGood oral hygiene can reduce stomach noises by limiting the introduction of unhealthy bacteria through the mouth.\\n4-5. See a doctor.\\nIf you have ongoing problems with gut noises, especially if they are accompanied by discomfort or diarrhea, see a doctor. This can be a sign of more serious health problems.\\nOngoing gut problems can be a sign of irritable bowel syndrome or inflammatory bowel disease, among other problems.\\n5. Dealing with Embarrassment\\n5-1. Understand that these noises are common.\\nSometimes, even if you do everything physically possible to avoid an embarrassing bodily function or gut sound, it cannot be avoided. The good news is that these noises and functions are common — they happen to absolutely everyone. So, while you may want to melt into the floor when your stomach makes a weird sound during your presentation, it may help to remind yourself that embarrassment (and gut noises) are universally experienced, and not something you need to obsess over.\\nBecause the sounds our body makes are, ultimately, not totally under our control, try not to worry about it too much. If you'd like to minimize these noises, you can try the diet and lifestyle changes suggested in this article; but, unless it's indicating a more serious health problem, try not to worry about it too much.\\nIt is unlikely, too that anyone else is making as big of a deal out of your embarrassment as you are — it's possible, even, that no one else heard your stomach rumble. You may be experiencing the \\\"spotlight effect,\\\" which is when you believe people are more focused on you and your actions than they really are.\\n5-2. Know that it's okay to feel embarrassed.\\nEveryone feels embarrassed at some point in his life — it's part of being human. And, believe it or not, embarrassment can actually be a positive thing. Research has found that people who display embarrassment are more likely to be kind and generous to others. In addition, a person who reveals his embarrassment is considered more likable and trustworthy by others.\\n5-3. Learn to deflect.\\nMaybe you know everyone heard the embarrassing gut noise because they responded with laughter, or a comment like \\\"What was that?\\\". There are many ways you can deal with the embarrassment in the moment (and some may be involuntary, such as blushing). One good tactic is to acknowledge what happened, then laugh it off or minimize it, and move on.\\nYou could say something like, \\\"Woah, sorry about that!\\\" or even, \\\"Well, that was embarrassing. Anyway...\\\" Even if you want to run out of the room and hide, try just owning what happened and acting like it's no big deal.\\nTake a deep breath if you need to get control of your emotions. Remember not to take yourself or the situation too seriously.\\n5-4. Move on.\\nSometimes, people will dwell on an embarrassing moment weeks, months, even years or decades after the incident. But once the moment has passed, that's it — it's part of the past, and you need to keep moving forward and living. Reliving the experience doesn't change anything and neither does punishing yourself — especially because gut noises really aren't something you can even control!\\nIf your stomach is noisy and you're afraid of being embarrassed by the sounds again and again in the future, you can do some work to prepare yourself for these moments, such as visualizing how you might react in the moment should it happen again. This way, you've already practiced what to do, and it will likely be easier for you to quickly move past it in the moment.\\nDon't let it stop you from living your life. You may be tempted to avoid situations with the potential for embarrassment (meeting someone at the library, where it's very quiet, giving a speech or presentation in front of a group, hanging out one-on-one with a crush, etc.), but it's important not to limit yourself based on something that might happen.\\nTips\\nSubstitution of artificial sweeteners for sugar may not help much if you are trying to minimize gut noises. Many artificial sweeteners contain sugar alcohols that that can be as bad or worse when it comes to promoting gas production.[30]\\nX\\nResearch source\\nYou will never completely stop gut noises, as they are a natural part of digestion. Accept that a certain amount of gurgling is normal and a sign of good health rather than being embarrassed.\\n\", \"简要回答\": \"We've all experienced it: you're in an important meeting or sitting in a quiet classroom taking a test when suddenly, an embarrassing noise breaks the silence. It's your gut, and it's gurgling. This can be a result of gas or peristalsis, the contraction of your intestines. A certain amount of this is normal and unavoidable — digestion requires action in your gut, and a silent gut isn't a healthy one. Even so, you probably want to avoid a cacophony of gurgles and groans at inappropriate times, and there are steps you can take to cut down on these embarrassing noises.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Snacking Strategically\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have a little snack.\", \"描述\": \"In the short-term, one of the best things you can do to stop the gut-grumbling is to have a small snack. Sometimes, you gut will make noises because you are hungry.\\nIt may seem odd, but your gut is actually most active when it's empty! Food in your system slows the normal movement of your gut, which can cut down on the symphony of gurgles.\\nAvoid going into a meeting, an exam, or a big date on an empty stomach. This may cut down on embarrassing noises.\"}, {\"编号\": 2, \"标题\": \"Drink some water.\", \"描述\": \"Clean water can also help cut down on the gurgling, if you drink it in moderation. Pair your snack with a small glass of water for best results.\\nIdeally, the water should be filtered, distilled, boiled, or otherwise purified. Some tap water contains chlorine and/or bacteria that can irritate a sensitive gut.\"}, {\"编号\": 3, \"标题\": \"Don't overdo it on fluids.\", \"描述\": \"On the flip side, don't drink too much water, or any other liquid. This also can produce gurgling sounds as the water moves through your system.\\nThis can be especially problematic if you have to be very active. A stomach full of water can make some pretty noisy sounds if you have to move around much.\"}]}, {\"编号\": 2, \"标题\": \"Eating for a Healthy Gut\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat probiotics.\", \"描述\": \"A gut that never makes noises can be a sign of an unhealthy digestive tract, but so too can an overly noisy intestine. One way to keep your internal ecosystem healthy is to eat probiotic foods that encourage the growth of healthy bacteria in your system.c\\nGood choices for probiotic foods include sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi.\\nHaving healthy bacteria in your intestines aids digestion, which can cut down on noises that may come from an unhealthy gut.\"}, {\"编号\": 2, \"标题\": \"Eat smaller portions.\", \"描述\": \"Eating too much at a time puts strain on your digestive system that isn't good for your health and can increase the occurrence of unpleasant noises.\\nInstead of eating big meals, try eating several smaller meals throughout the day. This will keep your stomach from going empty, while also giving your system adequate time to digest.\"}, {\"编号\": 3, \"标题\": \"Make sure you're getting enough (but not too much) fiber.\", \"描述\": \"Fiber helps keep the food you eat moving through the system in a regular, healthy way.\\nFiber is good for your digestive system, and actually has healthy, cleaning effect. Beware, however — too much fiber can create gas and contribute to gut noises.\\nWomen need 25 grams of fiber per day. Men need 38. Most Americans only eat 15. Whole grains and leafy greens (as well as many other vegetables) are great sources of fiber.\"}, {\"编号\": 4, \"标题\": \"Cut back on caffeine and alcohol.\", \"描述\": \"Caffeine can upset your gut by increasing acidity and increase embarrassing noises. Alcohol and other chemicals (including those found in some medications) may further exacerbate the problem.\\nIn particular, avoid drinking coffee on an empty stomach. The combination of all that fluid and the potential irritation caused by the caffeine and acidity can lead to a chorus of gurgles and groans.\"}, {\"编号\": 5, \"标题\": \"Cut back on dairy and/or gluten.\", \"描述\": \"Sometimes, an unhealthy (and noisy) gut can be a sign that you have a food intolerance, which may be irritating your stomach and intestines.p An intolerance to dairy or gluten (wheat), in particular, is a common problem that can lead to gut noises.\\nAvoid foods containing dairy or gluten for a week or two and see if you notice any improvement. If so, you may have an intolerance. Consider seeing a doctor for formal diagnosis.\\nTry cutting back on one, then the other, and see if either one has a positive effect. Or you can try cutting both out of your diet and then, after a week or two, reintroduce dairy and notice any changes. After a week, try reintroducing gluten and see what happens.\"}, {\"编号\": 6, \"标题\": \"Try peppermint.\", \"描述\": \"Peppermint can have a soothing effect on an irritated gut. Try drinking peppermint tea. For stronger treatment, you can try Colpermin or Mintec. These are natural products that mix peppermint and other soothing ingredients, which some people have found helpful.\"}]}, {\"编号\": 3, \"标题\": \"Minimizing Gas and Air in Your Gut\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat slowly.\", \"描述\": \"Many gut noises don't result from intestinal conditions but instead arise from having too much gas or air in the digestive system. This is a problem that is relatively easy to correct. One simple solution is to slow down your eating.\\nWhen you eat too quickly, you swallow a lot of air. This results in bubbles that create embarrassing gut noises as they move around your digestive system.\"}, {\"编号\": 2, \"标题\": \"Spit out your gum.\", \"描述\": \"Chewing gum has a similar effect to eating too quickly. It makes you swallow air as you chew it. If you're having gut noises, spit out the gum.\"}, {\"编号\": 3, \"标题\": \"Avoid bubbles.\", \"描述\": \"Bubbly beverages like soda, beer, and carbonated water can also lead to gurgling sounds in your gut.\\nThese drinks are pumped full of gas, which then makes its way into your digestive system.\"}, {\"编号\": 4, \"标题\": \"Lay off the carbs and fat.\", \"描述\": \"Carbohydrates and especially refined sugars can produce a lot of gas when digested. Steer clear of sugary and starchy foods, as well as excess fat.\\nEven otherwise healthy foods such as fruit juices (especially apple and pear) can produce this effect due to their high sugar content.\\nFat does not cause gas on it's own, but can lead to bloating, which can place pressure on your intestines and worsen the problem.\"}, {\"编号\": 5, \"标题\": \"Don't smoke.\", \"描述\": \"Everyone knows smoking is bad for you, but you may not have known it can lead to embarrassing gut noises. Smoking, like gum chewing or eating too fast, can also result in the swallowing of air.\\nIf you smoke, consider quitting. If you can't or don't want to quit, at least avoid smoking before any situation in which gut noises might cause you embarrassment.\"}, {\"编号\": 6, \"标题\": \"Consider medication.\", \"描述\": \"If you suffer from frequent gas problems, you may want to consider a medication that targets this problem.\\nA number of pills are available that can help your body digest the foods that cause gas. You can find these at any drug store. Talk to your doctor or a pharmacist for recommendations.\"}]}, {\"编号\": 4, \"标题\": \"Making Positive Lifestyle Changes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get enough sleep\", \"描述\": \"Your gut needs rest, just like the rest of your body. Get seven to nine hours of sleep each night. Otherwise, your gut's ability to function normally can be temporarily weakened.\\nAdditionally, many people have a tendency to overeat if they don't get enough sleep. This, too, creates strain on the gut and a potential for more noise.\"}, {\"编号\": 2, \"标题\": \"Relax\", \"描述\": \"Anyone who has given a public talk or gone on an important date can tell you that stress and anxiety can affect the gut. This increases stomach acid, gas, and gurgling.\\nDo what you can to reduce stress. Take deep breaths and get enough exercise. Consider meditation.\"}, {\"编号\": 3, \"标题\": \"Loosen your belt.\", \"描述\": \"Wearing clothes that are too tight can obstruct your gut, hindering healthy digestion. This isn't a positive thing under any circumstances, but if you are concerned about gut noises, it definitely may be contributing to the problem.\\nA tight belt or clothing slows the digestion of carbohydrates, contributing to gas.\"}, {\"编号\": 4, \"标题\": \"Brush your teeth more often.\", \"描述\": \"Good oral hygiene can reduce stomach noises by limiting the introduction of unhealthy bacteria through the mouth.\"}, {\"编号\": 5, \"标题\": \"See a doctor.\", \"描述\": \"If you have ongoing problems with gut noises, especially if they are accompanied by discomfort or diarrhea, see a doctor. This can be a sign of more serious health problems.\\nOngoing gut problems can be a sign of irritable bowel syndrome or inflammatory bowel disease, among other problems.\"}]}, {\"编号\": 5, \"标题\": \"Dealing with Embarrassment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand that these noises are common.\", \"描述\": \"Sometimes, even if you do everything physically possible to avoid an embarrassing bodily function or gut sound, it cannot be avoided. The good news is that these noises and functions are common — they happen to absolutely everyone. So, while you may want to melt into the floor when your stomach makes a weird sound during your presentation, it may help to remind yourself that embarrassment (and gut noises) are universally experienced, and not something you need to obsess over.\\nBecause the sounds our body makes are, ultimately, not totally under our control, try not to worry about it too much. If you'd like to minimize these noises, you can try the diet and lifestyle changes suggested in this article; but, unless it's indicating a more serious health problem, try not to worry about it too much.\\nIt is unlikely, too that anyone else is making as big of a deal out of your embarrassment as you are — it's possible, even, that no one else heard your stomach rumble. You may be experiencing the \\\"spotlight effect,\\\" which is when you believe people are more focused on you and your actions than they really are.\"}, {\"编号\": 2, \"标题\": \"Know that it's okay to feel embarrassed.\", \"描述\": \"Everyone feels embarrassed at some point in his life — it's part of being human. And, believe it or not, embarrassment can actually be a positive thing. Research has found that people who display embarrassment are more likely to be kind and generous to others. In addition, a person who reveals his embarrassment is considered more likable and trustworthy by others.\"}, {\"编号\": 3, \"标题\": \"Learn to deflect.\", \"描述\": \"Maybe you know everyone heard the embarrassing gut noise because they responded with laughter, or a comment like \\\"What was that?\\\". There are many ways you can deal with the embarrassment in the moment (and some may be involuntary, such as blushing). One good tactic is to acknowledge what happened, then laugh it off or minimize it, and move on.\\nYou could say something like, \\\"Woah, sorry about that!\\\" or even, \\\"Well, that was embarrassing. Anyway...\\\" Even if you want to run out of the room and hide, try just owning what happened and acting like it's no big deal.\\nTake a deep breath if you need to get control of your emotions. Remember not to take yourself or the situation too seriously.\"}, {\"编号\": 4, \"标题\": \"Move on.\", \"描述\": \"Sometimes, people will dwell on an embarrassing moment weeks, months, even years or decades after the incident. But once the moment has passed, that's it — it's part of the past, and you need to keep moving forward and living. Reliving the experience doesn't change anything and neither does punishing yourself — especially because gut noises really aren't something you can even control!\\nIf your stomach is noisy and you're afraid of being embarrassed by the sounds again and again in the future, you can do some work to prepare yourself for these moments, such as visualizing how you might react in the moment should it happen again. This way, you've already practiced what to do, and it will likely be easier for you to quickly move past it in the moment.\\nDon't let it stop you from living your life. You may be tempted to avoid situations with the potential for embarrassment (meeting someone at the library, where it's very quiet, giving a speech or presentation in front of a group, hanging out one-on-one with a crush, etc.), but it's important not to limit yourself based on something that might happen.\"}], \"小提示\": [\"Substitution of artificial sweeteners for sugar may not help much if you are trying to minimize gut noises. Many artificial sweeteners contain sugar alcohols that that can be as bad or worse when it comes to promoting gas production.[30]\\nX\\nResearch source\\n\", \"You will never completely stop gut noises, as they are a natural part of digestion. Accept that a certain amount of gurgling is normal and a sign of good health rather than being embarrassed.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,005 | How to Avoid Emergency Tax | 1. Starting Your First Job
1-1. Complete your Starter Checklist.
When you start work for the first time, the Starter Checklist, Form P46, is used to calculate the amount of taxes that will be withheld from your paychecks. Without this information, tax will be withheld at the emergency tax rate.
You can download the Starter Checklist at https://www.gov.uk/government/publications/paye-starter-checklist.
The Starter Checklist requires identifying information about you, including your national insurance number. You'll also provide information that may affect how much tax you have to pay, such as whether you're paying off a student loan.
1-2. Give your Starter Checklist to your employer.
Once you've completed your checklist, make a copy for your own records and then give it to your employer. If you want to avoid emergency tax, make sure your employer has your Starter Checklist before your first paycheck is issued.
If you don't provide enough information on your Starter Checklist for HMRC to determine the right amount of withholding, you may have to pay emergency tax temporarily. Once your code is determined, your rate will be adjusted so that you get back what you've overpaid.
1-3. Register your new job with HMRC.
Before you start your new job, log on to your online account and let HMRC know about it. You must register your first job so HMRC can issue a Tax Credit Certificate to your employer.
If you don't register your job before you start working, you may have emergency taxes taken out of your paycheck temporarily. The rate will be changed once your employer receives the correct code from HMRC.
1-4. Get a Tax Credit Certificate (TCC) for your new job.
Once your job is registered, HMRC will issue a TCC in the name of your employer. The TCC tells your employer what tax codes to use to withhold taxes from your paycheck.
HMRC automatically sends the TCC to your employer, and also sends you a copy for your records. Check over it carefully to make sure all the information is correct.
2. Changing Jobs
2-1. Get a P45 from your previous employer.
When you leave a job, your employer will give you a P45 document that summarizes your pay and the tax you've paid over the last calendar year up to your last day working for them.
You'll only be issued one P45. Your employer is not allowed to make copies or issue a second P45. They can give you a letter that contains all the same information that was on the P45 if you lose it.
2-2. Register your new job or pension with HMRC.
To avoid emergency tax, tell HMRC about your new job as soon as possible. You will need the name and tax registration number for your new employer or pension provider.
You also must provide information about your employment, such as your start date, rate of pay, and frequency of pay. If you have an employee number provided by your employer, you should have that handy as well.
You can add a job or pension through your online account, if you have one. Don't add your new job until your old job has ended. This can result in too little taxes being taken out of your paychecks.
2-3. Receive a Tax Credit Certificate (TCC).
After you have successfully registered your new job or pension, HMRC will issue a TCC in the name of your new employer or pension provider. The TCC will be sent to your employer or pension provider, and you'll also receive a copy for your records.
Your employer or pension provider may take out emergency tax if they don't receive a TCC for you in time.
2-4. Give your P45 to your new employer or pension provider.
The P45 form has 4 parts. Your employer will send Part 1 to HMRC when they issue the form and give the rest to you. Parts 2 and 3 go to your new employer when you begin working.
To avoid emergency tax, make sure your employer has your P45 as soon as possible after you start working, and well in advance of your first paycheck.
2-5. Use a Starter Checklist for second jobs.
If you're still employed and decide to get a side job, you won't get a P45. Instead, you must complete and give your second employer a Starter Checklist like the one you used when you first started working.
You must tell your second employer that you have another job, but you don't have to tell them how much you're making. Your second employer will send the information to HMRC and HMRC will adjust your tax code as necessary so you aren't paying too much.
Your personal allowances typically only apply to one job. However, you can request that your personal allowances be split across two jobs if you want.
3. Claiming a Refund
3-1. Contact your pension provider.
If you paid emergency taxes on withdrawals from a private pension, you may be able to get the excess amount refunded without claiming a refund through HMRC.
Some pension providers automatically pay you back if too much income tax is withheld from your pension withdrawal.
3-2. Call HMRC to adjust your PAYE (Pay As You Earn) Code.
If you believe you are paying too much in taxes, or if you've been paying emergency tax, HMRC can adjust your withholding so that you receive your refund automatically through your wages.
The phone number for HMRC is 0300 200 3300. Operators are available from 8:00 a.m. to 8:00 p.m. Monday through Friday, Saturday from 8:00 a.m. to 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m. The line is usually less busy before 10:00 a.m.
3-3. Receive your tax calculation in the mail.
HMRC sends out tax calculation in September. If you overpaid your taxes, you'll receive a P800. This document shows the calculation of how much you've overpaid.
Compare the income and taxes on the P800 to your pay slips and other records. If there's a mistake or miscalculation, contact HMRC and provide the correct information.
If you don't receive a P800 but believe you've overpaid your taxes, contact HMRC and tell them why you think you've paid too much in taxes. If they agree, they'll send you a check within 5 weeks.
3-4. Claim your refund online.
You may be able to claim your refund online through the HMRC website. If the amount on your P800 is accurate, go to the website and pull up your tax account.
You can get started claiming your refund online by visiting https://www.gov.uk/check-income-tax-last-year and clicking the green button.
Your refund will be in your UK bank account within 5 days after you claim it, depending on your bank's processing time.
3-5. Wait for a check if you can't claim your refund online.
In some circumstances, HMRC will send you a check rather than allowing you to claim online. Your P800 will tell you whether you will be receiving a check. If your P800 says you'll be receiving a check, you can expect it within 14 days of the date on your P800.
You'll also get a refund check if you are eligible to claim your refund online, but fail to do so. You have 45 days to claim your refund online before HMRC will mail out the check.
If your P800 says you are eligible to claim your refund online, but you can't use the online service for whatever reason, you can call HMRC at 0300 200 3300 to get your check mailed to you sooner. Operators are available Monday through Friday from 8:00 a.m. to 8:00 p.m., Saturday from 8:00 a.m. until 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Starting Your First Job\\n1-1. Complete your Starter Checklist.\\nWhen you start work for the first time, the Starter Checklist, Form P46, is used to calculate the amount of taxes that will be withheld from your paychecks. Without this information, tax will be withheld at the emergency tax rate.\\nYou can download the Starter Checklist at https://www.gov.uk/government/publications/paye-starter-checklist.\\nThe Starter Checklist requires identifying information about you, including your national insurance number. You'll also provide information that may affect how much tax you have to pay, such as whether you're paying off a student loan.\\n1-2. Give your Starter Checklist to your employer.\\nOnce you've completed your checklist, make a copy for your own records and then give it to your employer. If you want to avoid emergency tax, make sure your employer has your Starter Checklist before your first paycheck is issued.\\nIf you don't provide enough information on your Starter Checklist for HMRC to determine the right amount of withholding, you may have to pay emergency tax temporarily. Once your code is determined, your rate will be adjusted so that you get back what you've overpaid.\\n1-3. Register your new job with HMRC.\\nBefore you start your new job, log on to your online account and let HMRC know about it. You must register your first job so HMRC can issue a Tax Credit Certificate to your employer.\\nIf you don't register your job before you start working, you may have emergency taxes taken out of your paycheck temporarily. The rate will be changed once your employer receives the correct code from HMRC.\\n1-4. Get a Tax Credit Certificate (TCC) for your new job.\\nOnce your job is registered, HMRC will issue a TCC in the name of your employer. The TCC tells your employer what tax codes to use to withhold taxes from your paycheck.\\nHMRC automatically sends the TCC to your employer, and also sends you a copy for your records. Check over it carefully to make sure all the information is correct.\\n2. Changing Jobs\\n2-1. Get a P45 from your previous employer.\\nWhen you leave a job, your employer will give you a P45 document that summarizes your pay and the tax you've paid over the last calendar year up to your last day working for them.\\nYou'll only be issued one P45. Your employer is not allowed to make copies or issue a second P45. They can give you a letter that contains all the same information that was on the P45 if you lose it.\\n2-2. Register your new job or pension with HMRC.\\nTo avoid emergency tax, tell HMRC about your new job as soon as possible. You will need the name and tax registration number for your new employer or pension provider.\\nYou also must provide information about your employment, such as your start date, rate of pay, and frequency of pay. If you have an employee number provided by your employer, you should have that handy as well.\\nYou can add a job or pension through your online account, if you have one. Don't add your new job until your old job has ended. This can result in too little taxes being taken out of your paychecks.\\n2-3. Receive a Tax Credit Certificate (TCC).\\nAfter you have successfully registered your new job or pension, HMRC will issue a TCC in the name of your new employer or pension provider. The TCC will be sent to your employer or pension provider, and you'll also receive a copy for your records.\\nYour employer or pension provider may take out emergency tax if they don't receive a TCC for you in time.\\n2-4. Give your P45 to your new employer or pension provider.\\nThe P45 form has 4 parts. Your employer will send Part 1 to HMRC when they issue the form and give the rest to you. Parts 2 and 3 go to your new employer when you begin working.\\nTo avoid emergency tax, make sure your employer has your P45 as soon as possible after you start working, and well in advance of your first paycheck.\\n2-5. Use a Starter Checklist for second jobs.\\nIf you're still employed and decide to get a side job, you won't get a P45. Instead, you must complete and give your second employer a Starter Checklist like the one you used when you first started working.\\nYou must tell your second employer that you have another job, but you don't have to tell them how much you're making. Your second employer will send the information to HMRC and HMRC will adjust your tax code as necessary so you aren't paying too much.\\nYour personal allowances typically only apply to one job. However, you can request that your personal allowances be split across two jobs if you want.\\n3. Claiming a Refund\\n3-1. Contact your pension provider.\\nIf you paid emergency taxes on withdrawals from a private pension, you may be able to get the excess amount refunded without claiming a refund through HMRC.\\nSome pension providers automatically pay you back if too much income tax is withheld from your pension withdrawal.\\n3-2. Call HMRC to adjust your PAYE (Pay As You Earn) Code.\\nIf you believe you are paying too much in taxes, or if you've been paying emergency tax, HMRC can adjust your withholding so that you receive your refund automatically through your wages.\\nThe phone number for HMRC is 0300 200 3300. Operators are available from 8:00 a.m. to 8:00 p.m. Monday through Friday, Saturday from 8:00 a.m. to 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m. The line is usually less busy before 10:00 a.m.\\n3-3. Receive your tax calculation in the mail.\\nHMRC sends out tax calculation in September. If you overpaid your taxes, you'll receive a P800. This document shows the calculation of how much you've overpaid.\\nCompare the income and taxes on the P800 to your pay slips and other records. If there's a mistake or miscalculation, contact HMRC and provide the correct information.\\nIf you don't receive a P800 but believe you've overpaid your taxes, contact HMRC and tell them why you think you've paid too much in taxes. If they agree, they'll send you a check within 5 weeks.\\n3-4. Claim your refund online.\\nYou may be able to claim your refund online through the HMRC website. If the amount on your P800 is accurate, go to the website and pull up your tax account.\\nYou can get started claiming your refund online by visiting https://www.gov.uk/check-income-tax-last-year and clicking the green button.\\nYour refund will be in your UK bank account within 5 days after you claim it, depending on your bank's processing time.\\n3-5. Wait for a check if you can't claim your refund online.\\nIn some circumstances, HMRC will send you a check rather than allowing you to claim online. Your P800 will tell you whether you will be receiving a check. If your P800 says you'll be receiving a check, you can expect it within 14 days of the date on your P800.\\nYou'll also get a refund check if you are eligible to claim your refund online, but fail to do so. You have 45 days to claim your refund online before HMRC will mail out the check.\\nIf your P800 says you are eligible to claim your refund online, but you can't use the online service for whatever reason, you can call HMRC at 0300 200 3300 to get your check mailed to you sooner. Operators are available Monday through Friday from 8:00 a.m. to 8:00 p.m., Saturday from 8:00 a.m. until 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m.\\n\", \"简要回答\": \"The UK and Ireland require employers to withhold taxes from your paycheck at the emergency tax rate of 40 percent if you don't provide complete tax information when you start work. The emergency tax also may be applied to pensions. To avoid emergency tax, you must get a Tax Credit Certificate for your employer or pension provider. If you pay emergency tax, you can claim a refund from HM Revenue and Customs (HMRC) or Revenue in Ireland.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Starting Your First Job\", \"步骤\": [{\"编号\": 1, \"标题\": \"Complete your Starter Checklist.\", \"描述\": \"When you start work for the first time, the Starter Checklist, Form P46, is used to calculate the amount of taxes that will be withheld from your paychecks. Without this information, tax will be withheld at the emergency tax rate.\\nYou can download the Starter Checklist at https://www.gov.uk/government/publications/paye-starter-checklist.\\nThe Starter Checklist requires identifying information about you, including your national insurance number. You'll also provide information that may affect how much tax you have to pay, such as whether you're paying off a student loan.\"}, {\"编号\": 2, \"标题\": \"Give your Starter Checklist to your employer.\", \"描述\": \"Once you've completed your checklist, make a copy for your own records and then give it to your employer. If you want to avoid emergency tax, make sure your employer has your Starter Checklist before your first paycheck is issued.\\nIf you don't provide enough information on your Starter Checklist for HMRC to determine the right amount of withholding, you may have to pay emergency tax temporarily. Once your code is determined, your rate will be adjusted so that you get back what you've overpaid.\"}, {\"编号\": 3, \"标题\": \"Register your new job with HMRC.\", \"描述\": \"Before you start your new job, log on to your online account and let HMRC know about it. You must register your first job so HMRC can issue a Tax Credit Certificate to your employer.\\nIf you don't register your job before you start working, you may have emergency taxes taken out of your paycheck temporarily. The rate will be changed once your employer receives the correct code from HMRC.\"}, {\"编号\": 4, \"标题\": \"Get a Tax Credit Certificate (TCC) for your new job.\", \"描述\": \"Once your job is registered, HMRC will issue a TCC in the name of your employer. The TCC tells your employer what tax codes to use to withhold taxes from your paycheck.\\nHMRC automatically sends the TCC to your employer, and also sends you a copy for your records. Check over it carefully to make sure all the information is correct.\"}]}, {\"编号\": 2, \"标题\": \"Changing Jobs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get a P45 from your previous employer.\", \"描述\": \"When you leave a job, your employer will give you a P45 document that summarizes your pay and the tax you've paid over the last calendar year up to your last day working for them.\\nYou'll only be issued one P45. Your employer is not allowed to make copies or issue a second P45. They can give you a letter that contains all the same information that was on the P45 if you lose it.\"}, {\"编号\": 2, \"标题\": \"Register your new job or pension with HMRC.\", \"描述\": \"To avoid emergency tax, tell HMRC about your new job as soon as possible. You will need the name and tax registration number for your new employer or pension provider.\\nYou also must provide information about your employment, such as your start date, rate of pay, and frequency of pay. If you have an employee number provided by your employer, you should have that handy as well.\\nYou can add a job or pension through your online account, if you have one. Don't add your new job until your old job has ended. This can result in too little taxes being taken out of your paychecks.\"}, {\"编号\": 3, \"标题\": \"Receive a Tax Credit Certificate (TCC).\", \"描述\": \"After you have successfully registered your new job or pension, HMRC will issue a TCC in the name of your new employer or pension provider. The TCC will be sent to your employer or pension provider, and you'll also receive a copy for your records.\\nYour employer or pension provider may take out emergency tax if they don't receive a TCC for you in time.\"}, {\"编号\": 4, \"标题\": \"Give your P45 to your new employer or pension provider.\", \"描述\": \"The P45 form has 4 parts. Your employer will send Part 1 to HMRC when they issue the form and give the rest to you. Parts 2 and 3 go to your new employer when you begin working.\\nTo avoid emergency tax, make sure your employer has your P45 as soon as possible after you start working, and well in advance of your first paycheck.\"}, {\"编号\": 5, \"标题\": \"Use a Starter Checklist for second jobs.\", \"描述\": \"If you're still employed and decide to get a side job, you won't get a P45. Instead, you must complete and give your second employer a Starter Checklist like the one you used when you first started working.\\nYou must tell your second employer that you have another job, but you don't have to tell them how much you're making. Your second employer will send the information to HMRC and HMRC will adjust your tax code as necessary so you aren't paying too much.\\nYour personal allowances typically only apply to one job. However, you can request that your personal allowances be split across two jobs if you want.\"}]}, {\"编号\": 3, \"标题\": \"Claiming a Refund\", \"步骤\": [{\"编号\": 1, \"标题\": \"Contact your pension provider.\", \"描述\": \"If you paid emergency taxes on withdrawals from a private pension, you may be able to get the excess amount refunded without claiming a refund through HMRC.\\nSome pension providers automatically pay you back if too much income tax is withheld from your pension withdrawal.\"}, {\"编号\": 2, \"标题\": \"Call HMRC to adjust your PAYE (Pay As You Earn) Code.\", \"描述\": \"If you believe you are paying too much in taxes, or if you've been paying emergency tax, HMRC can adjust your withholding so that you receive your refund automatically through your wages.\\nThe phone number for HMRC is 0300 200 3300. Operators are available from 8:00 a.m. to 8:00 p.m. Monday through Friday, Saturday from 8:00 a.m. to 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m. The line is usually less busy before 10:00 a.m.\"}, {\"编号\": 3, \"标题\": \"Receive your tax calculation in the mail.\", \"描述\": \"HMRC sends out tax calculation in September. If you overpaid your taxes, you'll receive a P800. This document shows the calculation of how much you've overpaid.\\nCompare the income and taxes on the P800 to your pay slips and other records. If there's a mistake or miscalculation, contact HMRC and provide the correct information.\\nIf you don't receive a P800 but believe you've overpaid your taxes, contact HMRC and tell them why you think you've paid too much in taxes. If they agree, they'll send you a check within 5 weeks.\"}, {\"编号\": 4, \"标题\": \"Claim your refund online.\", \"描述\": \"You may be able to claim your refund online through the HMRC website. If the amount on your P800 is accurate, go to the website and pull up your tax account.\\nYou can get started claiming your refund online by visiting https://www.gov.uk/check-income-tax-last-year and clicking the green button.\\nYour refund will be in your UK bank account within 5 days after you claim it, depending on your bank's processing time.\"}, {\"编号\": 5, \"标题\": \"Wait for a check if you can't claim your refund online.\", \"描述\": \"In some circumstances, HMRC will send you a check rather than allowing you to claim online. Your P800 will tell you whether you will be receiving a check. If your P800 says you'll be receiving a check, you can expect it within 14 days of the date on your P800.\\nYou'll also get a refund check if you are eligible to claim your refund online, but fail to do so. You have 45 days to claim your refund online before HMRC will mail out the check.\\nIf your P800 says you are eligible to claim your refund online, but you can't use the online service for whatever reason, you can call HMRC at 0300 200 3300 to get your check mailed to you sooner. Operators are available Monday through Friday from 8:00 a.m. to 8:00 p.m., Saturday from 8:00 a.m. until 4:00 p.m., and Sunday from 9:00 a.m. until 5:00 p.m.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,006 | How to Avoid Emotional Spending | 1. Avoiding Impulsive Purchases
1-1. Ask yourself if this purchase is necessary.
Let the initial rush of excitement pass, take some time to breathe, and then reconsider your purchase. Do you need this item? If so, what purpose does it serve? If it is a needed item like toothpaste or dish soap, you can buy it knowing that this purchase is not based on emotions. If the purchase is not necessary, consider why you want it. Do you want that new shirt because you're mad about how your day at work went? If so, hold off on the purchase.
Also ask yourself if this something you can afford today. If not, start saving for it.
1-2. Use the “24-Hour Rule” for larger purchases.
Think about your purchase for 24 hours before buying it. It is common to forget about the item all together after you think about it for awhile. If you still want the item the next day, buy it knowing that you thought it through.
1-3. Leave your credit card at home.
It is easy to distance yourself from your money when you pay with a card, and your purchases can stack up quickly. Leave your card at home to reduce the temptation to make emotional purchases. Use cash instead of swiping your card. Seeing and holding the physical money in your hands will help you be more conscious of what you spend it on. With a limited amount of money, you are less likely to go on a shopping spree.
To make things easier, cancel your credit card(s) and commit to not using credit at all. This way, you won’t be able to spend any money that you don’t have readily available in cash form.
1-4. Delete your credit card information from shopping websites.
It is easy to pull the trigger impulsively on a purchase when you don’t have to type in any information. By not saving your credit card information on your favorite websites, you give yourself a few more moments to consider how necessary the purchase is before you press “order.”
Consider trying to stop making purchases online altogether. This forces you to travel to a store, making each purchase a little more time-consuming and difficult.
1-5. Check in with an accountability friend before making each purchase.
Ask a frugal close friend or family member if they’d be willing to help you decide when you should and shouldn’t make a purchase. Call them every time you’re about to buy something and let them decide if it’s a reasonable purchase or not.
1-6. Take stock of your belongings.
Before you run off to check out the latest sale, take a look in your closet and see what you already have. You may find that you wanted a new black dress, when in reality you already have three black dresses with tags still on them. This will help you differentiate between purchases you need or just want in the moment.
Consider donating unnecessary belongings to your local thrift store.
Commit to giving away or selling a piece of your clothing each time you buy a new one. This may make the shopping experience feel more consequential and difficult.
1-7. Commit to price shopping to avoid impulsive, emotional purchases.
Make comparison shopping into a game so that when you find something that may be an emotional expenditure, you won’t buy it right away. For each item you want to buy, do some research to try to find something similar for a cheaper price before you decide to buy it. This should help you to look at the purchase more logically.
2. Budgeting Your Income
2-1. Track your emotional spending totals.
Save all of your receipts and write down your totals. Record them on paper, smartphone app, or spreadsheet on your computer--whatever works best for you, as long as you are writing it down. The act of writing down your spending totals shows you just where your money is being spent. Tracking your spending helps you stay conscious of your spending habits.
Grab a notebook and write down the headings: date, purchase, amount, and necessity. Then take your receipts of recent purchases and fill out the corresponding headings with the information on your receipts. Write down the date you purchased it, what the item was, the amount you spent, and how necessary the purchase was. You can base this off of a "yes or no" system or numerically, such as "1-5," with "1" being the least needed and "5" being a necessity.
2-2. Create a budget.
Write down how much money you earn each month, how much you spend on bills, and how much you need for expenses like groceries and gas. Make note of how much you have left over after taking care of your expenses. This will help guide your spending habits and keep you focused on your financial goals.
2-3. Open a savings account.
If you don’t already have one, open a savings account to invest in yourself and your future. Commit to contributing a certain amount to the account each month. This should leave you with less extra money after paying for living expenses each month, which means less money for potential emotional spending.
2-4. Set a spending limit.
After budgeting, you will know how much extra money you have each month. Set aside some of this total for your savings and some for your spending. Only spend as much as you budget for. You may have to use some discipline to not overspend, but budgeting helps you resist emotionally spending money.
If you blow through your spending for a given month but still want to shop, tell yourself, “It’s not in the budget.”
3. Finding Alternative Mood Enhancers
3-1. Aim to exercise for 20 minutes a day to reduce stress levels.
Instead of going to the mall when you are stressed out, go for a walk in the park instead. Grab a friend or two! Not only does exercise help relieve stress, it can also be a perfect substitution to your need to shop. Try a new sport, take a yoga class, or hop on a bike.
3-2. Read a book to distract you from feeling sad or angry.
Reading is a great activity to get out of the shopaholic thought cycles. Giving your mind a break may be just what you need, rather than that $5 latte. Magazines and blogs work well, too!
3-3. Start a new hobby
Instead of spending time in shopping or strip malls, pick up an activity you've never tried before. What is something you’ve always wanted to do? Try knitting, woodworking, or karate, for example.
3-4. Try DIY craft tutorials to get creative and express yourself.
The act of creation will boost your mood. It will also give you the personal satisfaction of making something yourself, while distracting you from the need to go shopping. If you like fashion, experiment with making your own accessories or customizing your own clothing.
Instead of buying someone a gift, make your own handmade present.
Rather than buying a new pair of shoes, try painting them to bring them back to life.
Cut up old jeans to repurpose them into shorts rather than buying a new pair.
3-5. Spend time with friends for support.
While going shopping can be social, you should find other activities to do with friends if you know spending is a problem. Find ways to celebrate like going out for a drink with your girlfriends rather than purchasing a new piece of jewelry. Coffee dates, museum visits, or trying new restaurants are other ideas of things to do other than shop.
3-6. Ask for help from your family and friends so you don't feel alone.
Inform those close to you that you are having problems with emotional shopping, and they can help remind you when you are acting like a shopaholic. When you shop, have a friend or family member go with you to act as your voice of reason, telling you “no” when necessary.
3-7. Seek professional help when all else fails.
“Retail therapy” may seem harmless, but it can very quickly turn into a compulsive spending problem. After you have tried a combination of everything above, it is time to get help from a professional. Don’t feel bad or guilty about admitting you need assistance. Emotional spending is a habit that can be overcome by working with others. Find shopping support groups like Shopaholic No More, or seek out a professional counselor who works with spending addictions.
Warnings
Do not apply for additional credit cards. Immediately delete or throw away offers for new credit cards.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Avoiding Impulsive Purchases\\n1-1. Ask yourself if this purchase is necessary.\\nLet the initial rush of excitement pass, take some time to breathe, and then reconsider your purchase. Do you need this item? If so, what purpose does it serve? If it is a needed item like toothpaste or dish soap, you can buy it knowing that this purchase is not based on emotions. If the purchase is not necessary, consider why you want it. Do you want that new shirt because you're mad about how your day at work went? If so, hold off on the purchase.\\nAlso ask yourself if this something you can afford today. If not, start saving for it.\\n1-2. Use the “24-Hour Rule” for larger purchases.\\nThink about your purchase for 24 hours before buying it. It is common to forget about the item all together after you think about it for awhile. If you still want the item the next day, buy it knowing that you thought it through.\\n1-3. Leave your credit card at home.\\nIt is easy to distance yourself from your money when you pay with a card, and your purchases can stack up quickly. Leave your card at home to reduce the temptation to make emotional purchases. Use cash instead of swiping your card. Seeing and holding the physical money in your hands will help you be more conscious of what you spend it on. With a limited amount of money, you are less likely to go on a shopping spree.\\nTo make things easier, cancel your credit card(s) and commit to not using credit at all. This way, you won’t be able to spend any money that you don’t have readily available in cash form.\\n1-4. Delete your credit card information from shopping websites.\\nIt is easy to pull the trigger impulsively on a purchase when you don’t have to type in any information. By not saving your credit card information on your favorite websites, you give yourself a few more moments to consider how necessary the purchase is before you press “order.” \\nConsider trying to stop making purchases online altogether. This forces you to travel to a store, making each purchase a little more time-consuming and difficult.\\n1-5. Check in with an accountability friend before making each purchase.\\nAsk a frugal close friend or family member if they’d be willing to help you decide when you should and shouldn’t make a purchase. Call them every time you’re about to buy something and let them decide if it’s a reasonable purchase or not.\\n1-6. Take stock of your belongings.\\nBefore you run off to check out the latest sale, take a look in your closet and see what you already have. You may find that you wanted a new black dress, when in reality you already have three black dresses with tags still on them. This will help you differentiate between purchases you need or just want in the moment.\\nConsider donating unnecessary belongings to your local thrift store.\\nCommit to giving away or selling a piece of your clothing each time you buy a new one. This may make the shopping experience feel more consequential and difficult.\\n1-7. Commit to price shopping to avoid impulsive, emotional purchases.\\nMake comparison shopping into a game so that when you find something that may be an emotional expenditure, you won’t buy it right away. For each item you want to buy, do some research to try to find something similar for a cheaper price before you decide to buy it. This should help you to look at the purchase more logically.\\n2. Budgeting Your Income\\n2-1. Track your emotional spending totals.\\nSave all of your receipts and write down your totals. Record them on paper, smartphone app, or spreadsheet on your computer--whatever works best for you, as long as you are writing it down. The act of writing down your spending totals shows you just where your money is being spent. Tracking your spending helps you stay conscious of your spending habits.\\nGrab a notebook and write down the headings: date, purchase, amount, and necessity. Then take your receipts of recent purchases and fill out the corresponding headings with the information on your receipts. Write down the date you purchased it, what the item was, the amount you spent, and how necessary the purchase was. You can base this off of a \\\"yes or no\\\" system or numerically, such as \\\"1-5,\\\" with \\\"1\\\" being the least needed and \\\"5\\\" being a necessity.\\n2-2. Create a budget.\\nWrite down how much money you earn each month, how much you spend on bills, and how much you need for expenses like groceries and gas. Make note of how much you have left over after taking care of your expenses. This will help guide your spending habits and keep you focused on your financial goals.\\n2-3. Open a savings account.\\nIf you don’t already have one, open a savings account to invest in yourself and your future. Commit to contributing a certain amount to the account each month. This should leave you with less extra money after paying for living expenses each month, which means less money for potential emotional spending.\\n2-4. Set a spending limit.\\nAfter budgeting, you will know how much extra money you have each month. Set aside some of this total for your savings and some for your spending. Only spend as much as you budget for. You may have to use some discipline to not overspend, but budgeting helps you resist emotionally spending money.\\nIf you blow through your spending for a given month but still want to shop, tell yourself, “It’s not in the budget.”\\n3. Finding Alternative Mood Enhancers\\n3-1. Aim to exercise for 20 minutes a day to reduce stress levels.\\nInstead of going to the mall when you are stressed out, go for a walk in the park instead. Grab a friend or two! Not only does exercise help relieve stress, it can also be a perfect substitution to your need to shop. Try a new sport, take a yoga class, or hop on a bike.\\n3-2. Read a book to distract you from feeling sad or angry.\\nReading is a great activity to get out of the shopaholic thought cycles. Giving your mind a break may be just what you need, rather than that $5 latte. Magazines and blogs work well, too!\\n3-3. Start a new hobby\\nInstead of spending time in shopping or strip malls, pick up an activity you've never tried before. What is something you’ve always wanted to do? Try knitting, woodworking, or karate, for example.\\n3-4. Try DIY craft tutorials to get creative and express yourself.\\nThe act of creation will boost your mood. It will also give you the personal satisfaction of making something yourself, while distracting you from the need to go shopping. If you like fashion, experiment with making your own accessories or customizing your own clothing.\\nInstead of buying someone a gift, make your own handmade present.\\nRather than buying a new pair of shoes, try painting them to bring them back to life.\\nCut up old jeans to repurpose them into shorts rather than buying a new pair.\\n3-5. Spend time with friends for support.\\nWhile going shopping can be social, you should find other activities to do with friends if you know spending is a problem. Find ways to celebrate like going out for a drink with your girlfriends rather than purchasing a new piece of jewelry. Coffee dates, museum visits, or trying new restaurants are other ideas of things to do other than shop.\\n3-6. Ask for help from your family and friends so you don't feel alone.\\nInform those close to you that you are having problems with emotional shopping, and they can help remind you when you are acting like a shopaholic. When you shop, have a friend or family member go with you to act as your voice of reason, telling you “no” when necessary.\\n3-7. Seek professional help when all else fails.\\n“Retail therapy” may seem harmless, but it can very quickly turn into a compulsive spending problem. After you have tried a combination of everything above, it is time to get help from a professional. Don’t feel bad or guilty about admitting you need assistance. Emotional spending is a habit that can be overcome by working with others. Find shopping support groups like Shopaholic No More, or seek out a professional counselor who works with spending addictions.\\nWarnings\\nDo not apply for additional credit cards. Immediately delete or throw away offers for new credit cards.\\n\", \"简要回答\": \"Emotional spending is a way to deal with the highs and lows in life. You may buy things impulsively when feeling anger, disappointment, sadness, envy, insecurity, guilt, denial, fear, stress, or anticipation. This may make you feel better in the moment, but in the long run emotional spending can prevent you from paying bills or saving up for important purchases. Avoid emotional spending by acknowledging your spending triggers and the emotions that cause them. Distract yourself with other activities instead of shopping, and start a budget to keep track of your spending and savings.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Impulsive Purchases\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask yourself if this purchase is necessary.\", \"描述\": \"Let the initial rush of excitement pass, take some time to breathe, and then reconsider your purchase. Do you need this item? If so, what purpose does it serve? If it is a needed item like toothpaste or dish soap, you can buy it knowing that this purchase is not based on emotions. If the purchase is not necessary, consider why you want it. Do you want that new shirt because you're mad about how your day at work went? If so, hold off on the purchase.\\nAlso ask yourself if this something you can afford today. If not, start saving for it.\"}, {\"编号\": 2, \"标题\": \"Use the “24-Hour Rule” for larger purchases.\", \"描述\": \"Think about your purchase for 24 hours before buying it. It is common to forget about the item all together after you think about it for awhile. If you still want the item the next day, buy it knowing that you thought it through.\"}, {\"编号\": 3, \"标题\": \"Leave your credit card at home.\", \"描述\": \"It is easy to distance yourself from your money when you pay with a card, and your purchases can stack up quickly. Leave your card at home to reduce the temptation to make emotional purchases. Use cash instead of swiping your card. Seeing and holding the physical money in your hands will help you be more conscious of what you spend it on. With a limited amount of money, you are less likely to go on a shopping spree.\\nTo make things easier, cancel your credit card(s) and commit to not using credit at all. This way, you won’t be able to spend any money that you don’t have readily available in cash form.\"}, {\"编号\": 4, \"标题\": \"Delete your credit card information from shopping websites.\", \"描述\": \"It is easy to pull the trigger impulsively on a purchase when you don’t have to type in any information. By not saving your credit card information on your favorite websites, you give yourself a few more moments to consider how necessary the purchase is before you press “order.” \\nConsider trying to stop making purchases online altogether. This forces you to travel to a store, making each purchase a little more time-consuming and difficult.\"}, {\"编号\": 5, \"标题\": \"Check in with an accountability friend before making each purchase.\", \"描述\": \"Ask a frugal close friend or family member if they’d be willing to help you decide when you should and shouldn’t make a purchase. Call them every time you’re about to buy something and let them decide if it’s a reasonable purchase or not.\"}, {\"编号\": 6, \"标题\": \"Take stock of your belongings.\", \"描述\": \"Before you run off to check out the latest sale, take a look in your closet and see what you already have. You may find that you wanted a new black dress, when in reality you already have three black dresses with tags still on them. This will help you differentiate between purchases you need or just want in the moment.\\nConsider donating unnecessary belongings to your local thrift store.\\nCommit to giving away or selling a piece of your clothing each time you buy a new one. This may make the shopping experience feel more consequential and difficult.\"}, {\"编号\": 7, \"标题\": \"Commit to price shopping to avoid impulsive, emotional purchases.\", \"描述\": \"Make comparison shopping into a game so that when you find something that may be an emotional expenditure, you won’t buy it right away. For each item you want to buy, do some research to try to find something similar for a cheaper price before you decide to buy it. This should help you to look at the purchase more logically.\"}]}, {\"编号\": 2, \"标题\": \"Budgeting Your Income\", \"步骤\": [{\"编号\": 1, \"标题\": \"Track your emotional spending totals.\", \"描述\": \"Save all of your receipts and write down your totals. Record them on paper, smartphone app, or spreadsheet on your computer--whatever works best for you, as long as you are writing it down. The act of writing down your spending totals shows you just where your money is being spent. Tracking your spending helps you stay conscious of your spending habits.\\nGrab a notebook and write down the headings: date, purchase, amount, and necessity. Then take your receipts of recent purchases and fill out the corresponding headings with the information on your receipts. Write down the date you purchased it, what the item was, the amount you spent, and how necessary the purchase was. You can base this off of a \\\"yes or no\\\" system or numerically, such as \\\"1-5,\\\" with \\\"1\\\" being the least needed and \\\"5\\\" being a necessity.\"}, {\"编号\": 2, \"标题\": \"Create a budget.\", \"描述\": \"Write down how much money you earn each month, how much you spend on bills, and how much you need for expenses like groceries and gas. Make note of how much you have left over after taking care of your expenses. This will help guide your spending habits and keep you focused on your financial goals.\"}, {\"编号\": 3, \"标题\": \"Open a savings account.\", \"描述\": \"If you don’t already have one, open a savings account to invest in yourself and your future. Commit to contributing a certain amount to the account each month. This should leave you with less extra money after paying for living expenses each month, which means less money for potential emotional spending.\"}, {\"编号\": 4, \"标题\": \"Set a spending limit.\", \"描述\": \"After budgeting, you will know how much extra money you have each month. Set aside some of this total for your savings and some for your spending. Only spend as much as you budget for. You may have to use some discipline to not overspend, but budgeting helps you resist emotionally spending money.\\nIf you blow through your spending for a given month but still want to shop, tell yourself, “It’s not in the budget.”\"}]}, {\"编号\": 3, \"标题\": \"Finding Alternative Mood Enhancers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Aim to exercise for 20 minutes a day to reduce stress levels.\", \"描述\": \"Instead of going to the mall when you are stressed out, go for a walk in the park instead. Grab a friend or two! Not only does exercise help relieve stress, it can also be a perfect substitution to your need to shop. Try a new sport, take a yoga class, or hop on a bike.\"}, {\"编号\": 2, \"标题\": \"Read a book to distract you from feeling sad or angry.\", \"描述\": \"Reading is a great activity to get out of the shopaholic thought cycles. Giving your mind a break may be just what you need, rather than that $5 latte. Magazines and blogs work well, too!\"}, {\"编号\": 3, \"标题\": \"Start a new hobby\", \"描述\": \"Instead of spending time in shopping or strip malls, pick up an activity you've never tried before. What is something you’ve always wanted to do? Try knitting, woodworking, or karate, for example.\"}, {\"编号\": 4, \"标题\": \"Try DIY craft tutorials to get creative and express yourself.\", \"描述\": \"The act of creation will boost your mood. It will also give you the personal satisfaction of making something yourself, while distracting you from the need to go shopping. If you like fashion, experiment with making your own accessories or customizing your own clothing.\\nInstead of buying someone a gift, make your own handmade present.\\nRather than buying a new pair of shoes, try painting them to bring them back to life.\\nCut up old jeans to repurpose them into shorts rather than buying a new pair.\"}, {\"编号\": 5, \"标题\": \"Spend time with friends for support.\", \"描述\": \"While going shopping can be social, you should find other activities to do with friends if you know spending is a problem. Find ways to celebrate like going out for a drink with your girlfriends rather than purchasing a new piece of jewelry. Coffee dates, museum visits, or trying new restaurants are other ideas of things to do other than shop.\"}, {\"编号\": 6, \"标题\": \"Ask for help from your family and friends so you don't feel alone.\", \"描述\": \"Inform those close to you that you are having problems with emotional shopping, and they can help remind you when you are acting like a shopaholic. When you shop, have a friend or family member go with you to act as your voice of reason, telling you “no” when necessary.\"}, {\"编号\": 7, \"标题\": \"Seek professional help when all else fails.\", \"描述\": \"“Retail therapy” may seem harmless, but it can very quickly turn into a compulsive spending problem. After you have tried a combination of everything above, it is time to get help from a professional. Don’t feel bad or guilty about admitting you need assistance. Emotional spending is a habit that can be overcome by working with others. Find shopping support groups like Shopaholic No More, or seek out a professional counselor who works with spending addictions.\"}], \"注意事项\": [\"Do not apply for additional credit cards. Immediately delete or throw away offers for new credit cards.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,007 | How to Avoid Exercises That Age You Faster | 1. Avoiding Exercise Mistakes That Will Age You
1-1. Limit your high-intensity workouts.
High-intensity interval training (HIIT) is a great workout. However, if you only do high-intensity workouts and do them too often, you can injure yourself.
HIIT workouts put more wear on your body and may cause your body to wear down faster without proper rest in between.
Rest around two days between your HIIT routines to allow your body time to recover.
1-2. Refrain from only doing cardio.
Cardio exercise is beneficial in a lot of ways, like heart health and lowering blood pressure. However, if that’s all you do, it may age you. Cardio exercise doesn’t do anything to help build muscle mass, which is important as you age.
As you age, you lose muscle mass. This is a problem because it can lead to a higher risk of falls. Losing muscle mass also slows your metabolism and weakens the skeleton. This means you should include muscle strength training into your workouts.
You should include two and a half hours of moderate aerobic, cardio activity every week along with at least three days of strength training.
1-3. Focus on low-impact workouts.
Doing low-impact exercises such as walking is safer than doing high-impact workouts as you get older. High-impact workouts such as running may even increase your risk of needing a hip replacement or developing osteoarthritis, especially if you have a high BMI. This is because high-impact exercises cause more pounding and wear on the hip, knee joints, vertebrae, and intervertebral discs. Doin this to your body over and over causes the problem.
To stay healthy and avoid potential complications from high-impact exercise, limit exercises such as running, jogging, or jumping rope.
Another option is to mix it up. For example, you can do two days of a low-impact workout, such as cycling, followed by two days of brisk walking workouts, and then finish your week with a high-impact workout, such as jogging.
1-4. Use caution when performing shoulder exercises.
If you are recovering from a shoulder injury or if you are prone to shoulder problems, then you may want to modify your shoulder strength training. Keeping your shoulder muscles strong is important, but some exercises can put strain on your joints and back.
For example, you can use elastic resistance bands instead of a machine to do latissimus dorsi pulldowns. Or, you can use dumbbells to do shoulder presses.
Always follow your doctor's instructions for exercises and other movement guidelines following a shoulder injury or surgery.
1-5. Avoid movements that are more likely to cause an injury.
Certain exercises are more likely to lead to a bone fracture, especially in those who have weak bones. If you have osteoporosis, then you should avoid these exercises. However, you may also want to avoid them if you are concerned about injuring yourself. These exercises include:
abdominal exercises with lots of spine flexion, such as sit-ups.
twisting motions, such as swinging a golf club.
bending motions, such as a dead lift.
explosive or high impact movements, such as jumping up onto platforms.
2. Incorporating Exercises That Are Beneficial To Aging
2-1. Strength train
Your body loses muscle mass as you age. Including strength training in your workout routine helps you avoid this. You also help prevent your body from sagging by keeping it firm with muscle tone.
You should strength train three to four times a week, skipping days in between for muscle recovery. Even just 15 to 20 minutes a day can give you increased health benefits.
Make sure to include free weights into your strength training workout. Don’t just use machines because that doesn’t work as many muscles as you do when using free weights. Alternating, or using just free weights when you are more advanced, can help build more muscle.
You may also want to avoid machines that force your arms or legs to move in a fixed path because these machines are more likely to cause an injury.
2-2. Do exercises for your posture.
As you age, your posture can suffer. Bone health is extremely important to maintain as you get older, and your spine is no different. By incorporating exercises that help your posture, you can help work against osteoporosis or a slouch.
Try a single leg extension. Get on your back and bend your knees. Place your hands behind your head. As you exhale, pull your belly button towards your spine as you pull your knee to your chest and extend your other leg until it is at about a 45-degree angle. Make sure your lower back remains touching the floor. Do five to 10 reps with each leg.
Perform these exercises two to three days a week. You can do them more often if you desire.
However, keep in mind that all types of sit-ups place pressure on your back, so you may want to skip the exercise if you have back problems. Sit-ups are also not recommended for older adults.
2-3. Practice yoga
Yoga may help with the aging process. Not only does yoga help reduce stress, but it boosts oxygen, which may make your skin look healthier and younger.
You can learn how to do yoga at home through books or videos. You can also take yoga classes at your gym, or you can join a yoga studio. Try adding two to three yoga sessions to your workout routine each week.
Make sure that you listen to your common sense when you take a yoga class. For example, if the instructor suggests a head stand, and you do not feel ready to do one, then don’t. Ask what alternative exercises you can try for your skill level. Remember that building flexibility takes time, so try to be patient and practice yoga in a way that feels safe to you.
2-4. Include flexibility and balance exercises.
Keeping your body flexible helps you stay fit and mobile as you age. Working on flexibility helps your body and muscles move with more ease. Balance exercises can also keep you agile and mobile while helping you prevent falls.
You should schedule 20 minutes two or three times each week for flexibility and balance. You can do a routine like yoga or pilates, or you can work on specific flexibility and balance exercises.
3. Adopting Good Exercise Habits As You Age
3-1. Lift appropriate weights.
When you strength train, use weights that are heavy enough to create some resistance, but not so heavy that you can barely lift them.
Choose a weight that you can safely control and lift.
You should try to do six to eight reps with the weight because this will cause less wear and tear on your joints. The last few reps should be a bit difficult, but not impossible or unsafe.
3-2. Schedule in proper recovery time.
After workouts, make sure you give your body and muscles plenty of time to recover. As you get older, it takes longer for muscles to recover after a workout.
If you are still sore, tired, and feel achy, you should rest another day before working out again.
Remember to leave at least one day per week for rest.
3-3. Make sure you always warm-up.
Everyone is strapped for time. Maybe you only have 20 minutes to work out or you make it to class late. However, that is not a reason to skip your warm up. Skipping a warm up may cause your body harm. You should warm up and cool down before and after every workout.
Failure to warm up can lead to injury to cold or unprepared muscles.
Skipping the warm up might also cause your body’s recovery process to slow down.
You should do five to 10 minutes of light cardio or lifting to warm up before each workout.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Avoiding Exercise Mistakes That Will Age You\\n1-1. Limit your high-intensity workouts.\\nHigh-intensity interval training (HIIT) is a great workout. However, if you only do high-intensity workouts and do them too often, you can injure yourself.\\nHIIT workouts put more wear on your body and may cause your body to wear down faster without proper rest in between.\\nRest around two days between your HIIT routines to allow your body time to recover.\\n1-2. Refrain from only doing cardio.\\nCardio exercise is beneficial in a lot of ways, like heart health and lowering blood pressure. However, if that’s all you do, it may age you. Cardio exercise doesn’t do anything to help build muscle mass, which is important as you age.\\nAs you age, you lose muscle mass. This is a problem because it can lead to a higher risk of falls. Losing muscle mass also slows your metabolism and weakens the skeleton. This means you should include muscle strength training into your workouts.\\nYou should include two and a half hours of moderate aerobic, cardio activity every week along with at least three days of strength training.\\n1-3. Focus on low-impact workouts.\\nDoing low-impact exercises such as walking is safer than doing high-impact workouts as you get older. High-impact workouts such as running may even increase your risk of needing a hip replacement or developing osteoarthritis, especially if you have a high BMI. This is because high-impact exercises cause more pounding and wear on the hip, knee joints, vertebrae, and intervertebral discs. Doin this to your body over and over causes the problem. \\nTo stay healthy and avoid potential complications from high-impact exercise, limit exercises such as running, jogging, or jumping rope.\\nAnother option is to mix it up. For example, you can do two days of a low-impact workout, such as cycling, followed by two days of brisk walking workouts, and then finish your week with a high-impact workout, such as jogging.\\n1-4. Use caution when performing shoulder exercises.\\nIf you are recovering from a shoulder injury or if you are prone to shoulder problems, then you may want to modify your shoulder strength training. Keeping your shoulder muscles strong is important, but some exercises can put strain on your joints and back.\\nFor example, you can use elastic resistance bands instead of a machine to do latissimus dorsi pulldowns. Or, you can use dumbbells to do shoulder presses.\\nAlways follow your doctor's instructions for exercises and other movement guidelines following a shoulder injury or surgery.\\n1-5. Avoid movements that are more likely to cause an injury.\\nCertain exercises are more likely to lead to a bone fracture, especially in those who have weak bones. If you have osteoporosis, then you should avoid these exercises. However, you may also want to avoid them if you are concerned about injuring yourself. These exercises include:\\nabdominal exercises with lots of spine flexion, such as sit-ups.\\ntwisting motions, such as swinging a golf club.\\nbending motions, such as a dead lift.\\nexplosive or high impact movements, such as jumping up onto platforms.\\n2. Incorporating Exercises That Are Beneficial To Aging\\n2-1. Strength train\\nYour body loses muscle mass as you age. Including strength training in your workout routine helps you avoid this. You also help prevent your body from sagging by keeping it firm with muscle tone.\\nYou should strength train three to four times a week, skipping days in between for muscle recovery. Even just 15 to 20 minutes a day can give you increased health benefits.\\nMake sure to include free weights into your strength training workout. Don’t just use machines because that doesn’t work as many muscles as you do when using free weights. Alternating, or using just free weights when you are more advanced, can help build more muscle.\\nYou may also want to avoid machines that force your arms or legs to move in a fixed path because these machines are more likely to cause an injury.\\n2-2. Do exercises for your posture.\\nAs you age, your posture can suffer. Bone health is extremely important to maintain as you get older, and your spine is no different. By incorporating exercises that help your posture, you can help work against osteoporosis or a slouch.\\nTry a single leg extension. Get on your back and bend your knees. Place your hands behind your head. As you exhale, pull your belly button towards your spine as you pull your knee to your chest and extend your other leg until it is at about a 45-degree angle. Make sure your lower back remains touching the floor. Do five to 10 reps with each leg.\\nPerform these exercises two to three days a week. You can do them more often if you desire.\\nHowever, keep in mind that all types of sit-ups place pressure on your back, so you may want to skip the exercise if you have back problems. Sit-ups are also not recommended for older adults.\\n2-3. Practice yoga\\nYoga may help with the aging process. Not only does yoga help reduce stress, but it boosts oxygen, which may make your skin look healthier and younger.\\nYou can learn how to do yoga at home through books or videos. You can also take yoga classes at your gym, or you can join a yoga studio. Try adding two to three yoga sessions to your workout routine each week.\\nMake sure that you listen to your common sense when you take a yoga class. For example, if the instructor suggests a head stand, and you do not feel ready to do one, then don’t. Ask what alternative exercises you can try for your skill level. Remember that building flexibility takes time, so try to be patient and practice yoga in a way that feels safe to you.\\n2-4. Include flexibility and balance exercises.\\nKeeping your body flexible helps you stay fit and mobile as you age. Working on flexibility helps your body and muscles move with more ease. Balance exercises can also keep you agile and mobile while helping you prevent falls.\\nYou should schedule 20 minutes two or three times each week for flexibility and balance. You can do a routine like yoga or pilates, or you can work on specific flexibility and balance exercises.\\n3. Adopting Good Exercise Habits As You Age\\n3-1. Lift appropriate weights.\\nWhen you strength train, use weights that are heavy enough to create some resistance, but not so heavy that you can barely lift them.\\nChoose a weight that you can safely control and lift.\\nYou should try to do six to eight reps with the weight because this will cause less wear and tear on your joints. The last few reps should be a bit difficult, but not impossible or unsafe.\\n3-2. Schedule in proper recovery time.\\nAfter workouts, make sure you give your body and muscles plenty of time to recover. As you get older, it takes longer for muscles to recover after a workout.\\nIf you are still sore, tired, and feel achy, you should rest another day before working out again.\\nRemember to leave at least one day per week for rest.\\n3-3. Make sure you always warm-up.\\nEveryone is strapped for time. Maybe you only have 20 minutes to work out or you make it to class late. However, that is not a reason to skip your warm up. Skipping a warm up may cause your body harm. You should warm up and cool down before and after every workout.\\nFailure to warm up can lead to injury to cold or unprepared muscles.\\nSkipping the warm up might also cause your body’s recovery process to slow down.\\nYou should do five to 10 minutes of light cardio or lifting to warm up before each workout.\\n\", \"简要回答\": \"Exercise is one of the most important habits to keep as you age. Exercise keeps you healthy, mobile, and mentally aware. However, certain exercises and exercise habits can age you instead of helping you stay healthy and fit. Make sure that your exercise routine avoids mistakes that might age you prematurely.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Exercise Mistakes That Will Age You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Limit your high-intensity workouts.\", \"描述\": \"High-intensity interval training (HIIT) is a great workout. However, if you only do high-intensity workouts and do them too often, you can injure yourself.\\nHIIT workouts put more wear on your body and may cause your body to wear down faster without proper rest in between.\\nRest around two days between your HIIT routines to allow your body time to recover.\"}, {\"编号\": 2, \"标题\": \"Refrain from only doing cardio.\", \"描述\": \"Cardio exercise is beneficial in a lot of ways, like heart health and lowering blood pressure. However, if that’s all you do, it may age you. Cardio exercise doesn’t do anything to help build muscle mass, which is important as you age.\\nAs you age, you lose muscle mass. This is a problem because it can lead to a higher risk of falls. Losing muscle mass also slows your metabolism and weakens the skeleton. This means you should include muscle strength training into your workouts.\\nYou should include two and a half hours of moderate aerobic, cardio activity every week along with at least three days of strength training.\"}, {\"编号\": 3, \"标题\": \"Focus on low-impact workouts.\", \"描述\": \"Doing low-impact exercises such as walking is safer than doing high-impact workouts as you get older. High-impact workouts such as running may even increase your risk of needing a hip replacement or developing osteoarthritis, especially if you have a high BMI. This is because high-impact exercises cause more pounding and wear on the hip, knee joints, vertebrae, and intervertebral discs. Doin this to your body over and over causes the problem. \\nTo stay healthy and avoid potential complications from high-impact exercise, limit exercises such as running, jogging, or jumping rope.\\nAnother option is to mix it up. For example, you can do two days of a low-impact workout, such as cycling, followed by two days of brisk walking workouts, and then finish your week with a high-impact workout, such as jogging.\"}, {\"编号\": 4, \"标题\": \"Use caution when performing shoulder exercises.\", \"描述\": \"If you are recovering from a shoulder injury or if you are prone to shoulder problems, then you may want to modify your shoulder strength training. Keeping your shoulder muscles strong is important, but some exercises can put strain on your joints and back.\\nFor example, you can use elastic resistance bands instead of a machine to do latissimus dorsi pulldowns. Or, you can use dumbbells to do shoulder presses.\\nAlways follow your doctor's instructions for exercises and other movement guidelines following a shoulder injury or surgery.\"}, {\"编号\": 5, \"标题\": \"Avoid movements that are more likely to cause an injury.\", \"描述\": \"Certain exercises are more likely to lead to a bone fracture, especially in those who have weak bones. If you have osteoporosis, then you should avoid these exercises. However, you may also want to avoid them if you are concerned about injuring yourself. These exercises include:\\nabdominal exercises with lots of spine flexion, such as sit-ups.\\ntwisting motions, such as swinging a golf club.\\nbending motions, such as a dead lift.\\nexplosive or high impact movements, such as jumping up onto platforms.\"}]}, {\"编号\": 2, \"标题\": \"Incorporating Exercises That Are Beneficial To Aging\", \"步骤\": [{\"编号\": 1, \"标题\": \"Strength train\", \"描述\": \"Your body loses muscle mass as you age. Including strength training in your workout routine helps you avoid this. You also help prevent your body from sagging by keeping it firm with muscle tone.\\nYou should strength train three to four times a week, skipping days in between for muscle recovery. Even just 15 to 20 minutes a day can give you increased health benefits.\\nMake sure to include free weights into your strength training workout. Don’t just use machines because that doesn’t work as many muscles as you do when using free weights. Alternating, or using just free weights when you are more advanced, can help build more muscle.\\nYou may also want to avoid machines that force your arms or legs to move in a fixed path because these machines are more likely to cause an injury.\"}, {\"编号\": 2, \"标题\": \"Do exercises for your posture.\", \"描述\": \"As you age, your posture can suffer. Bone health is extremely important to maintain as you get older, and your spine is no different. By incorporating exercises that help your posture, you can help work against osteoporosis or a slouch.\\nTry a single leg extension. Get on your back and bend your knees. Place your hands behind your head. As you exhale, pull your belly button towards your spine as you pull your knee to your chest and extend your other leg until it is at about a 45-degree angle. Make sure your lower back remains touching the floor. Do five to 10 reps with each leg.\\nPerform these exercises two to three days a week. You can do them more often if you desire.\\nHowever, keep in mind that all types of sit-ups place pressure on your back, so you may want to skip the exercise if you have back problems. Sit-ups are also not recommended for older adults.\"}, {\"编号\": 3, \"标题\": \"Practice yoga\", \"描述\": \"Yoga may help with the aging process. Not only does yoga help reduce stress, but it boosts oxygen, which may make your skin look healthier and younger.\\nYou can learn how to do yoga at home through books or videos. You can also take yoga classes at your gym, or you can join a yoga studio. Try adding two to three yoga sessions to your workout routine each week.\\nMake sure that you listen to your common sense when you take a yoga class. For example, if the instructor suggests a head stand, and you do not feel ready to do one, then don’t. Ask what alternative exercises you can try for your skill level. Remember that building flexibility takes time, so try to be patient and practice yoga in a way that feels safe to you.\"}, {\"编号\": 4, \"标题\": \"Include flexibility and balance exercises.\", \"描述\": \"Keeping your body flexible helps you stay fit and mobile as you age. Working on flexibility helps your body and muscles move with more ease. Balance exercises can also keep you agile and mobile while helping you prevent falls.\\nYou should schedule 20 minutes two or three times each week for flexibility and balance. You can do a routine like yoga or pilates, or you can work on specific flexibility and balance exercises.\"}]}, {\"编号\": 3, \"标题\": \"Adopting Good Exercise Habits As You Age\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lift appropriate weights.\", \"描述\": \"When you strength train, use weights that are heavy enough to create some resistance, but not so heavy that you can barely lift them.\\nChoose a weight that you can safely control and lift.\\nYou should try to do six to eight reps with the weight because this will cause less wear and tear on your joints. The last few reps should be a bit difficult, but not impossible or unsafe.\"}, {\"编号\": 2, \"标题\": \"Schedule in proper recovery time.\", \"描述\": \"After workouts, make sure you give your body and muscles plenty of time to recover. As you get older, it takes longer for muscles to recover after a workout.\\nIf you are still sore, tired, and feel achy, you should rest another day before working out again.\\nRemember to leave at least one day per week for rest.\"}, {\"编号\": 3, \"标题\": \"Make sure you always warm-up.\", \"描述\": \"Everyone is strapped for time. Maybe you only have 20 minutes to work out or you make it to class late. However, that is not a reason to skip your warm up. Skipping a warm up may cause your body harm. You should warm up and cool down before and after every workout.\\nFailure to warm up can lead to injury to cold or unprepared muscles.\\nSkipping the warm up might also cause your body’s recovery process to slow down.\\nYou should do five to 10 minutes of light cardio or lifting to warm up before each workout.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,008 | How to Avoid Eye Strain While Working at a Computer | 1. Relaxing Your Eyes
1-1. Use the 20-20-20 rule.
When you are working at the computer, rest your eyes for at least 20 seconds by looking at something 20 feet (6 m) away after using the computer for 20 minutes. If you have a window nearby, looking at something outdoors is a great option.
Alternatively, you can move your eyes from something close to something far away, switching between the two every 10 seconds at least ten times for a little eye “workout.”
1-2. Blink more.
Some eye strain occurs because you tend to blink less when focusing on something, like your computer screen. Try to be conscious of your blinking while you work, and do it more often.
1-3. Roll your eyes.
Closing and then rolling your eyes can help lubricate them. It also helps to relax straining muscles.
Close your eyes and roll them around in a circular motion. Roll them clockwise, then counter-clockwise. This not only helps relax your eyes but also feels good.
1-4. Scan the room.
After a long period focusing on the screen, take a break to look around the room slowly, keeping your eyes constantly in motion and looking at things that are varying distances from you.
1-5. Do some glances.
Close your eyes and glance up as far as you can without discomfort. Hold your eyes still for a moment, then look down, eyes still closed.
Repeat a few times and then rest your eyes for a moment.
Next, keeping your eyes closed like before, look to the right and the left. Repeat.
1-6. Try palming.
The eye muscle is like a spring that should not be over-extended for long periods of time. Otherwise, it's ability to recoil can weaken. To prevent this, there are several things you can do to relax your eyes. Palming involves resting and warming your eyes using friction heat. Here's how it's done:
Rub your palms together to create some heat.
Close your eyes.
Put one palm gently over each eye and rest them like this for a few minutes.
Re-warm your palms as necessary.
Don't push into or jab your eyes too hard, so you don't damage them.
2. Changing the Environment
2-1. Reposition your screen.
The angle at which you look at your screen can affect the amount of strain on your eyes. Start by adjusting your screen position to slightly lower than eye level.
Specifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead. Try tilting the screen/monitor at different angles and heights while you're sitting there and it may help reduce eye fatigue.
This angle keeps your neck in a more natural position and results in less work for your eyes.
2-2. Reposition your face.
Try to position your face as far as you can from the monitor: 20-40 inches or 50-100 cm is about the right distance.
This may seem like it will make your eyes work harder, but eyes are relaxed at this distance.
You may a need larger screen or bigger font sizes to read your screen at this distance.
2-3. Adjust the brightness and contrast.
Turn down the brightness, turn up the contrast. This will make your screen easier on the eyes.
Screens that are too bright are hard on the eyes.
When there's not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain.
2-4. Clean your screen.
Cleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare.
Wipe down your screen daily with an anti-static solution sprayed onto a cloth.
2-5. Adjust the lighting.
You should try to create an environment that has lighting similar to that of your monitor. The ideal workspace will have soft lights, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.
It is important to get the right amount of lux or light that passes through a surface. Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux. The packaging on your light bulbs should help you select the right amount of light regarding lux.
Switching your bulbs and adjusting window blinds in your office may cut down on your eyestrain.
If you can't control the lighting, adjust the colors on your monitor. This is also known as adjusting your color temperature. Often, turning down the blue a little can reduce eye strain. On Windows computers, you can adjust the color using the control panel.
There is software available that automatically adjusts your monitor colors based on the time of day to compensate for changes in the natural lighting. One such software is called f.lux. This can make it easier to view a monitor screen in dim light or at night.
2-6. Reduce glare.
Harsh glare off your computer screen can also strain the eyes. If you can't control the lighting in your work environment, consider buying an anti-glare screen for your monitor or anti-glare glasses for you to wear.
Anti-glare screens have the added benefit of increasing privacy. They make it harder for anyone not directly in front of your screen to see what's there.
These are easier to get to for desktop computers than laptops.
2-7. Upgrade your screen.
Consider purchasing a high-resolution monitor. These are often easier on the eyes.
Older monitors tend to flicker more, whereas the new high-resolution models provide a more consistent illumination. Flickering can increase eye strain.
Older monitors also have a slower refresh rate, causing your eyes to constantly readjust every time image refreshes on your screen.
2-8. Reposition your work materials.
Eye shifting can increase eye strain and frustration unless performed as an exercise. To avoid this, buy a stand for your books and papers so your resources can be easily located. Put the stand directly next to the screen, so your eyes aren't shifting as much.
Constantly shifting eyes means making your eyes focus and refocus on different reading materials.
When objects are only a few inches away from each other, your eyes don't need to refocus.
If you can master "touch-typing" so that you don't need to look at your keys or screen, this is even better. You can keep your eyes on your other materials while typing, which cuts down on screen time.
3. Dealing with Severe Strain
3-1. Take a break.
If you are experiencing eye strain which is severely uncomfortable or affecting your vision, step immediately away from your computer and any bright lights. If possible, go outdoors into natural light. Alternately, dimming the lights indoors and giving yourself a break from all bright lights may feel comforting.
3-2. Get some glasses.
If you need glasses but don't have them, or if your glasses aren't the right prescription, this can increase eye strain. Make sure you've got the right prescription so your eyes don't have to work any harder than necessary.
If you wear bifocals, you may tilt your head at an awkward angle when using your computer. Talk to your optometrist to see if progressive lenses may work better.
Computer glasses can be helpful, but an eye doctor must prescribe them. They work by reducing the amount of effort required by eyes to focus, thus reducing eye strain.
In addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare. There are plain, nonprescription lenses with this coating available for those who don't need vision correction.
Look into glasses with tinting that is specific to computer use. Some glasses are tinted a soft pink, which helps with glare, while others have a coating which blocks the blue wavelength known to cause eyestrain.
3-3. See a doctor.
If your symptoms get worse or do not go away, ask someone to call a doctor for immediate medical help.
If eye strain is an ongoing problem for you; it's probably a good idea to see a doctor as soon as possible.f You may need an eye exam to make sure that you are wearing the correct prescription of eyeglasses.
You may need to change to bifocals or another type of eyeglass to reduce this problem.
It is also possible you are having a migraine, which is a type of a severe headache you can treat medically. It is also important to diagnose so you can learn what can trigger these migraines. This can help you prevent them.
Tips
Hydrate yourself. Dry eyes can cause eyestrain and a great way to prevent both is by drinking 8-10 glasses of water a day.[21]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source
Use artificial tears to refresh your eyes when they feel dry.[22]
X
Trustworthy Source
American Academy of Opthamologists
Professional medical organization focused on advocating for public health and supporting sight-related research
Go to source
To help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.[23]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source
Warnings
Severe eye strain or eye strain with symptoms like headache, migraine, or blurry vision require attention by a professional. Severe eyestrain or any eyestrain plus symptoms like: headache, migraine, blurry vision, or any others requires attention by a professional. See your eye doctor or go to your nearest emergency room.
Just like the rest of your muscles, your eye muscles need exercise, reduction of harsh lighting as well as rest. If are experiencing eye strain after using these methods, ask your eye doctor for advice and help. You may be experiencing eye pain as well as strain, and therefore should make it a priority to visit with your doctor.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Relaxing Your Eyes\\n1-1. Use the 20-20-20 rule.\\nWhen you are working at the computer, rest your eyes for at least 20 seconds by looking at something 20 feet (6 m) away after using the computer for 20 minutes. If you have a window nearby, looking at something outdoors is a great option.\\nAlternatively, you can move your eyes from something close to something far away, switching between the two every 10 seconds at least ten times for a little eye “workout.”\\n1-2. Blink more.\\nSome eye strain occurs because you tend to blink less when focusing on something, like your computer screen. Try to be conscious of your blinking while you work, and do it more often.\\n1-3. Roll your eyes.\\nClosing and then rolling your eyes can help lubricate them. It also helps to relax straining muscles.\\nClose your eyes and roll them around in a circular motion. Roll them clockwise, then counter-clockwise. This not only helps relax your eyes but also feels good.\\n1-4. Scan the room.\\nAfter a long period focusing on the screen, take a break to look around the room slowly, keeping your eyes constantly in motion and looking at things that are varying distances from you.\\n1-5. Do some glances.\\nClose your eyes and glance up as far as you can without discomfort. Hold your eyes still for a moment, then look down, eyes still closed.\\nRepeat a few times and then rest your eyes for a moment.\\nNext, keeping your eyes closed like before, look to the right and the left. Repeat.\\n1-6. Try palming.\\nThe eye muscle is like a spring that should not be over-extended for long periods of time. Otherwise, it's ability to recoil can weaken. To prevent this, there are several things you can do to relax your eyes. Palming involves resting and warming your eyes using friction heat. Here's how it's done:\\nRub your palms together to create some heat.\\nClose your eyes.\\nPut one palm gently over each eye and rest them like this for a few minutes.\\nRe-warm your palms as necessary.\\nDon't push into or jab your eyes too hard, so you don't damage them.\\n2. Changing the Environment\\n2-1. Reposition your screen.\\nThe angle at which you look at your screen can affect the amount of strain on your eyes. Start by adjusting your screen position to slightly lower than eye level.\\nSpecifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead. Try tilting the screen/monitor at different angles and heights while you're sitting there and it may help reduce eye fatigue.\\nThis angle keeps your neck in a more natural position and results in less work for your eyes.\\n2-2. Reposition your face.\\nTry to position your face as far as you can from the monitor: 20-40 inches or 50-100 cm is about the right distance.\\nThis may seem like it will make your eyes work harder, but eyes are relaxed at this distance.\\nYou may a need larger screen or bigger font sizes to read your screen at this distance.\\n2-3. Adjust the brightness and contrast.\\nTurn down the brightness, turn up the contrast. This will make your screen easier on the eyes.\\nScreens that are too bright are hard on the eyes.\\nWhen there's not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain.\\n2-4. Clean your screen.\\nCleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare.\\nWipe down your screen daily with an anti-static solution sprayed onto a cloth.\\n2-5. Adjust the lighting.\\nYou should try to create an environment that has lighting similar to that of your monitor. The ideal workspace will have soft lights, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.\\nIt is important to get the right amount of lux or light that passes through a surface. Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux. The packaging on your light bulbs should help you select the right amount of light regarding lux.\\nSwitching your bulbs and adjusting window blinds in your office may cut down on your eyestrain.\\nIf you can't control the lighting, adjust the colors on your monitor. This is also known as adjusting your color temperature. Often, turning down the blue a little can reduce eye strain. On Windows computers, you can adjust the color using the control panel.\\nThere is software available that automatically adjusts your monitor colors based on the time of day to compensate for changes in the natural lighting. One such software is called f.lux. This can make it easier to view a monitor screen in dim light or at night.\\n2-6. Reduce glare.\\nHarsh glare off your computer screen can also strain the eyes. If you can't control the lighting in your work environment, consider buying an anti-glare screen for your monitor or anti-glare glasses for you to wear.\\nAnti-glare screens have the added benefit of increasing privacy. They make it harder for anyone not directly in front of your screen to see what's there.\\nThese are easier to get to for desktop computers than laptops.\\n2-7. Upgrade your screen.\\nConsider purchasing a high-resolution monitor. These are often easier on the eyes.\\nOlder monitors tend to flicker more, whereas the new high-resolution models provide a more consistent illumination. Flickering can increase eye strain.\\nOlder monitors also have a slower refresh rate, causing your eyes to constantly readjust every time image refreshes on your screen.\\n2-8. Reposition your work materials.\\nEye shifting can increase eye strain and frustration unless performed as an exercise. To avoid this, buy a stand for your books and papers so your resources can be easily located. Put the stand directly next to the screen, so your eyes aren't shifting as much.\\nConstantly shifting eyes means making your eyes focus and refocus on different reading materials.\\nWhen objects are only a few inches away from each other, your eyes don't need to refocus.\\nIf you can master \\\"touch-typing\\\" so that you don't need to look at your keys or screen, this is even better. You can keep your eyes on your other materials while typing, which cuts down on screen time.\\n3. Dealing with Severe Strain\\n3-1. Take a break.\\nIf you are experiencing eye strain which is severely uncomfortable or affecting your vision, step immediately away from your computer and any bright lights. If possible, go outdoors into natural light. Alternately, dimming the lights indoors and giving yourself a break from all bright lights may feel comforting.\\n3-2. Get some glasses.\\nIf you need glasses but don't have them, or if your glasses aren't the right prescription, this can increase eye strain. Make sure you've got the right prescription so your eyes don't have to work any harder than necessary.\\nIf you wear bifocals, you may tilt your head at an awkward angle when using your computer. Talk to your optometrist to see if progressive lenses may work better.\\nComputer glasses can be helpful, but an eye doctor must prescribe them. They work by reducing the amount of effort required by eyes to focus, thus reducing eye strain.\\nIn addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare. There are plain, nonprescription lenses with this coating available for those who don't need vision correction.\\nLook into glasses with tinting that is specific to computer use. Some glasses are tinted a soft pink, which helps with glare, while others have a coating which blocks the blue wavelength known to cause eyestrain.\\n3-3. See a doctor.\\nIf your symptoms get worse or do not go away, ask someone to call a doctor for immediate medical help.\\nIf eye strain is an ongoing problem for you; it's probably a good idea to see a doctor as soon as possible.f You may need an eye exam to make sure that you are wearing the correct prescription of eyeglasses.\\nYou may need to change to bifocals or another type of eyeglass to reduce this problem.\\nIt is also possible you are having a migraine, which is a type of a severe headache you can treat medically. It is also important to diagnose so you can learn what can trigger these migraines. This can help you prevent them.\\nTips\\nHydrate yourself. Dry eyes can cause eyestrain and a great way to prevent both is by drinking 8-10 glasses of water a day.[21]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\nUse artificial tears to refresh your eyes when they feel dry.[22]\\nX\\nTrustworthy Source\\nAmerican Academy of Opthamologists\\nProfessional medical organization focused on advocating for public health and supporting sight-related research\\nGo to source\\nTo help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.[23]\\nX\\nTrustworthy Source\\nCleveland Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nWarnings\\nSevere eye strain or eye strain with symptoms like headache, migraine, or blurry vision require attention by a professional. Severe eyestrain or any eyestrain plus symptoms like: headache, migraine, blurry vision, or any others requires attention by a professional. See your eye doctor or go to your nearest emergency room.\\nJust like the rest of your muscles, your eye muscles need exercise, reduction of harsh lighting as well as rest. If are experiencing eye strain after using these methods, ask your eye doctor for advice and help. You may be experiencing eye pain as well as strain, and therefore should make it a priority to visit with your doctor.\\n\", \"简要回答\": \"Computers can make work significantly easier, but they can also cause eye strain over time. Thankfully, some simple relaxation techniques and environmental changes can minimize eye strain while keeping you happy and productive.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Relaxing Your Eyes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use the 20-20-20 rule.\", \"描述\": \"When you are working at the computer, rest your eyes for at least 20 seconds by looking at something 20 feet (6 m) away after using the computer for 20 minutes. If you have a window nearby, looking at something outdoors is a great option.\\nAlternatively, you can move your eyes from something close to something far away, switching between the two every 10 seconds at least ten times for a little eye “workout.”\"}, {\"编号\": 2, \"标题\": \"Blink more.\", \"描述\": \"Some eye strain occurs because you tend to blink less when focusing on something, like your computer screen. Try to be conscious of your blinking while you work, and do it more often.\"}, {\"编号\": 3, \"标题\": \"Roll your eyes.\", \"描述\": \"Closing and then rolling your eyes can help lubricate them. It also helps to relax straining muscles.\\nClose your eyes and roll them around in a circular motion. Roll them clockwise, then counter-clockwise. This not only helps relax your eyes but also feels good.\"}, {\"编号\": 4, \"标题\": \"Scan the room.\", \"描述\": \"After a long period focusing on the screen, take a break to look around the room slowly, keeping your eyes constantly in motion and looking at things that are varying distances from you.\"}, {\"编号\": 5, \"标题\": \"Do some glances.\", \"描述\": \"Close your eyes and glance up as far as you can without discomfort. Hold your eyes still for a moment, then look down, eyes still closed.\\nRepeat a few times and then rest your eyes for a moment.\\nNext, keeping your eyes closed like before, look to the right and the left. Repeat.\"}, {\"编号\": 6, \"标题\": \"Try palming.\", \"描述\": \"The eye muscle is like a spring that should not be over-extended for long periods of time. Otherwise, it's ability to recoil can weaken. To prevent this, there are several things you can do to relax your eyes. Palming involves resting and warming your eyes using friction heat. Here's how it's done:\\nRub your palms together to create some heat.\\nClose your eyes.\\nPut one palm gently over each eye and rest them like this for a few minutes.\\nRe-warm your palms as necessary.\\nDon't push into or jab your eyes too hard, so you don't damage them.\"}]}, {\"编号\": 2, \"标题\": \"Changing the Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reposition your screen.\", \"描述\": \"The angle at which you look at your screen can affect the amount of strain on your eyes. Start by adjusting your screen position to slightly lower than eye level.\\nSpecifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead. Try tilting the screen/monitor at different angles and heights while you're sitting there and it may help reduce eye fatigue.\\nThis angle keeps your neck in a more natural position and results in less work for your eyes.\"}, {\"编号\": 2, \"标题\": \"Reposition your face.\", \"描述\": \"Try to position your face as far as you can from the monitor: 20-40 inches or 50-100 cm is about the right distance.\\nThis may seem like it will make your eyes work harder, but eyes are relaxed at this distance.\\nYou may a need larger screen or bigger font sizes to read your screen at this distance.\"}, {\"编号\": 3, \"标题\": \"Adjust the brightness and contrast.\", \"描述\": \"Turn down the brightness, turn up the contrast. This will make your screen easier on the eyes.\\nScreens that are too bright are hard on the eyes.\\nWhen there's not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain.\"}, {\"编号\": 4, \"标题\": \"Clean your screen.\", \"描述\": \"Cleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare.\\nWipe down your screen daily with an anti-static solution sprayed onto a cloth.\"}, {\"编号\": 5, \"标题\": \"Adjust the lighting.\", \"描述\": \"You should try to create an environment that has lighting similar to that of your monitor. The ideal workspace will have soft lights, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.\\nIt is important to get the right amount of lux or light that passes through a surface. Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux. The packaging on your light bulbs should help you select the right amount of light regarding lux.\\nSwitching your bulbs and adjusting window blinds in your office may cut down on your eyestrain.\\nIf you can't control the lighting, adjust the colors on your monitor. This is also known as adjusting your color temperature. Often, turning down the blue a little can reduce eye strain. On Windows computers, you can adjust the color using the control panel.\\nThere is software available that automatically adjusts your monitor colors based on the time of day to compensate for changes in the natural lighting. One such software is called f.lux. This can make it easier to view a monitor screen in dim light or at night.\"}, {\"编号\": 6, \"标题\": \"Reduce glare.\", \"描述\": \"Harsh glare off your computer screen can also strain the eyes. If you can't control the lighting in your work environment, consider buying an anti-glare screen for your monitor or anti-glare glasses for you to wear.\\nAnti-glare screens have the added benefit of increasing privacy. They make it harder for anyone not directly in front of your screen to see what's there.\\nThese are easier to get to for desktop computers than laptops.\"}, {\"编号\": 7, \"标题\": \"Upgrade your screen.\", \"描述\": \"Consider purchasing a high-resolution monitor. These are often easier on the eyes.\\nOlder monitors tend to flicker more, whereas the new high-resolution models provide a more consistent illumination. Flickering can increase eye strain.\\nOlder monitors also have a slower refresh rate, causing your eyes to constantly readjust every time image refreshes on your screen.\"}, {\"编号\": 8, \"标题\": \"Reposition your work materials.\", \"描述\": \"Eye shifting can increase eye strain and frustration unless performed as an exercise. To avoid this, buy a stand for your books and papers so your resources can be easily located. Put the stand directly next to the screen, so your eyes aren't shifting as much.\\nConstantly shifting eyes means making your eyes focus and refocus on different reading materials.\\nWhen objects are only a few inches away from each other, your eyes don't need to refocus.\\nIf you can master \\\"touch-typing\\\" so that you don't need to look at your keys or screen, this is even better. You can keep your eyes on your other materials while typing, which cuts down on screen time.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Severe Strain\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take a break.\", \"描述\": \"If you are experiencing eye strain which is severely uncomfortable or affecting your vision, step immediately away from your computer and any bright lights. If possible, go outdoors into natural light. Alternately, dimming the lights indoors and giving yourself a break from all bright lights may feel comforting.\"}, {\"编号\": 2, \"标题\": \"Get some glasses.\", \"描述\": \"If you need glasses but don't have them, or if your glasses aren't the right prescription, this can increase eye strain. Make sure you've got the right prescription so your eyes don't have to work any harder than necessary.\\nIf you wear bifocals, you may tilt your head at an awkward angle when using your computer. Talk to your optometrist to see if progressive lenses may work better.\\nComputer glasses can be helpful, but an eye doctor must prescribe them. They work by reducing the amount of effort required by eyes to focus, thus reducing eye strain.\\nIn addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare. There are plain, nonprescription lenses with this coating available for those who don't need vision correction.\\nLook into glasses with tinting that is specific to computer use. Some glasses are tinted a soft pink, which helps with glare, while others have a coating which blocks the blue wavelength known to cause eyestrain.\"}, {\"编号\": 3, \"标题\": \"See a doctor.\", \"描述\": \"If your symptoms get worse or do not go away, ask someone to call a doctor for immediate medical help.\\nIf eye strain is an ongoing problem for you; it's probably a good idea to see a doctor as soon as possible.f You may need an eye exam to make sure that you are wearing the correct prescription of eyeglasses.\\nYou may need to change to bifocals or another type of eyeglass to reduce this problem.\\nIt is also possible you are having a migraine, which is a type of a severe headache you can treat medically. It is also important to diagnose so you can learn what can trigger these migraines. This can help you prevent them.\"}], \"小提示\": [\"Hydrate yourself. Dry eyes can cause eyestrain and a great way to prevent both is by drinking 8-10 glasses of water a day.[21]\\nX\\nTrustworthy Source\\nPubMed Central\\nJournal archive from the U.S. National Institutes of Health\\nGo to source\\n\", \"Use artificial tears to refresh your eyes when they feel dry.[22]\\nX\\nTrustworthy Source\\nAmerican Academy of Opthamologists\\nProfessional medical organization focused on advocating for public health and supporting sight-related research\\nGo to source\\n\", \"To help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.[23]\\nX\\nTrustworthy Source\\nCleveland Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\"], \"注意事项\": [\"Severe eye strain or eye strain with symptoms like headache, migraine, or blurry vision require attention by a professional. Severe eyestrain or any eyestrain plus symptoms like: headache, migraine, blurry vision, or any others requires attention by a professional. See your eye doctor or go to your nearest emergency room.\\n\", \"Just like the rest of your muscles, your eye muscles need exercise, reduction of harsh lighting as well as rest. If are experiencing eye strain after using these methods, ask your eye doctor for advice and help. You may be experiencing eye pain as well as strain, and therefore should make it a priority to visit with your doctor.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,009 | How to Avoid Eyebrow Piercing Scars | 1. Avoiding Common Causes of Infection
1-1. Choose a quality piercer.
The person doing your eyebrow piercing should be a trained professional. They should work in a sterile environment with sterile tools, know the proper piercing technique, be knowledgeable about the piercing industry and experienced in piercing eyebrows. You should feel comfortable with them and able to ask them any questions you have about the piercing.
Check to see if the piercer is certified by the state and if the piercing facility is licensed by the state. Each state may have different guidelines for piercing certification.
1-2. Choose a hypoallergenic piercing.
If you have a reaction to your piercing, then you could experience swelling and redness. You can avoid this reaction by making sure the piercing you choose is labeled hypoallergenic.
Options include surgical stainless steel, titanium, niobium, or 14- or 18-karat gold.
1-3. Wash your hands before touching your piercing.
Germs and bacteria from your hands can quickly lead to infection. Use warm water and soap, scrubbing for at least 20 seconds.
1-4. Don’t play with your piercing.
Dirty hands are the primary cause of infection that leads to scarring. Avoid fiddling with your eyebrow piercing.
1-5. Avoid places where dust, dirt or cigarette smoke will be near your face.
It will be harder for your piercing to heal if it gets contaminated.
Cigarette smoke will slow the healing process because it constricts your blood vessels.
1-6. Don’t use products that may irritate the piercing.
Avoid products like makeup or lotion during the first six to eight weeks when your piercing is healing. Don't apply any product directly to your piercing.
Other products to avoid include hair products, gels, creams and dyes.
1-7. Don’t cover your piercing during the healing process.
Your piercing needs to breathe. Do not cover it with your hair or a bandage during the first six to eight weeks of healing.
1-8. Stay away from bodies of water.
Swimming pools, hot tubs, lakes, rivers, streams, oceans, and other bodies of water all harbor germs and bacteria that can infect your new piercing. Don't go swimming until your piercing heals. Otherwise, it could get infected.
1-9. Avoid sleeping on a new piercing.
Your piercing can easily get caught on your bedding, which can potentially cause skin tearing. If this happens, it will be harder for your skin to heal, and it can more easily become infected.
2. Cleaning Your Eyebrow Piercing
2-1. Clean your piercing with a mild soap in the shower daily.
Use an antibacterial liquid soap with a neutral pH that won’t irritate your piercing.
Allow your piercing to soak in the warm shower water for a few minutes before applying the soap.
Carefully use your soap to remove any dirt from in and around your piercing.
Be careful not to pick at or pull your scabs off when scrubbing with the soap. Allow your scabs to fall off on their own.
Avoid using hydrogen peroxide or rubbing alcohol on a new piercing because they are too harsh and can irritate your skin. You should also avoid bacitracin and other ointments not prescribed by a doctor.
2-2. Use an antiseptic to prevent infection.
Clean your piercing with a cotton ball soaked in antiseptic after you get out of the shower. Your piercer may provide you with an antiseptic solution or suggest an antiseptic solution you can buy. Antiseptic solutions kill germs and help prevent infections.
2-3. Apply warm water and antiseptic to your piercing before bed.
It’s important to clean your piercing before you go to bed each night.
Soak a cotton ball in warm water and thoroughly clean your piercing.
Soak a second cotton ball in antiseptic and wipe your piercing clean.
Dry the piercing using a cotton swab or tissue.
2-4. Clean your piercing with a saline solution once or twice daily.
Apply the saline solution as necessary. If you are exposed to dirty environments or accidentally fiddle with your piercing, use the salt water mixture to clean it.
Dilute one tablespoon of salt in one cup of water by stirring vigorously.
Dip a cotton ball into the salt water mixture until it is partially soaked.
Apply the wet side of the cotton ball to your piercing and gently clean the area.
2-5. Clean your piercing less often after the first two weeks.
After the first two weeks have passed, you can clean your piercing less often. Continue using the antibacterial, neutral pH, liquid soap to clean your piercing every time you take a shower. Also continue using the salt water mixture whenever your piercing gets dirty in between showers.
3. Growing Out Your Eyebrow Piercing
3-1. Know that eyebrow piercings naturally grow out.
Eyebrow piercings are not permanent, and they can be rejected by your body. Any piercing on flat skin will eventually migrate to the skin’s surface. An eyebrow piercing can last anywhere from a couple of months to a couple of years.
3-2. Remove your piercing as soon as you notice your hole is migrating.
It is important to remove your eyebrow jewelry as soon as these signs appear to avoid scarring. If you notice the skin in between your piercing is thin or the area is red, shiny or peeling, it’s time to remove your jewelry.
If possible, contact your piercer to have them remove it.
3-3. Wash the piercing area daily.
Use the antibacterial soap you used to clean your piercing to clean the area now that the hole is closing. Make sure all soap residue is removed after washing.
3-4. Use a warm compress if your piercing has pus.
Provide extra care to a piercing that has pus. Gently wash away the pus, and use a warm compress. If the infection doesn't clear within 2-3 days or gets worse, contact your doctor immediately.
3-5. Avoid using products that may irritate the closing hole.
Products like makeup, gels, creams, lotions, dyes and hair products should be avoided in the area.
3-6. Drink lots of water.
Keep your skin healthy by drinking water, taking vitamins and eating right to help the skin to repair itself.
3-7. Ensure the hole is properly closed.
When the eyebrow piercing has closed, your skin color will have returned to normal, with no redness. It can take about one to two months for a piercing hole to fully close. If you aren’t sure if the hole has closed, you can check with your piercer or a doctor.
3-8. Apply anti-scarring cream.
After the piercing hole has fully closed, apply anti-scarring cream daily for one month. Follow the application directions on the label of your specific cream.
Some creams need to be used for six weeks before they are effective.
Tips
If after the piercing hole has fully closed you have a scar, apply cocoa butter to the scar tissue to help soften the area and reduce the appearance of the scar. In more severe scarring cases, seek advice from a medical professional. Sometimes doctors can recommend a collagen or steroid injection to help reduce the scarring. In extreme cases, plastic surgery may be an option.[14]
X
Research source
Warnings
Infections in facial piercings are extra dangerous because they're close to your brain. Visit your doctor immediately if your piercing may be infected.
If you do get an infection in the area by your eyebrow piercing, seek medical advice as soon as possible. Infections need to be treated quickly and accurately.[15]
X
Research source
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Avoiding Common Causes of Infection\\n1-1. Choose a quality piercer.\\nThe person doing your eyebrow piercing should be a trained professional. They should work in a sterile environment with sterile tools, know the proper piercing technique, be knowledgeable about the piercing industry and experienced in piercing eyebrows. You should feel comfortable with them and able to ask them any questions you have about the piercing.\\nCheck to see if the piercer is certified by the state and if the piercing facility is licensed by the state. Each state may have different guidelines for piercing certification.\\n1-2. Choose a hypoallergenic piercing.\\nIf you have a reaction to your piercing, then you could experience swelling and redness. You can avoid this reaction by making sure the piercing you choose is labeled hypoallergenic.\\nOptions include surgical stainless steel, titanium, niobium, or 14- or 18-karat gold.\\n1-3. Wash your hands before touching your piercing.\\nGerms and bacteria from your hands can quickly lead to infection. Use warm water and soap, scrubbing for at least 20 seconds.\\n1-4. Don’t play with your piercing.\\nDirty hands are the primary cause of infection that leads to scarring. Avoid fiddling with your eyebrow piercing.\\n1-5. Avoid places where dust, dirt or cigarette smoke will be near your face.\\nIt will be harder for your piercing to heal if it gets contaminated.\\nCigarette smoke will slow the healing process because it constricts your blood vessels.\\n1-6. Don’t use products that may irritate the piercing.\\nAvoid products like makeup or lotion during the first six to eight weeks when your piercing is healing. Don't apply any product directly to your piercing.\\nOther products to avoid include hair products, gels, creams and dyes.\\n1-7. Don’t cover your piercing during the healing process.\\nYour piercing needs to breathe. Do not cover it with your hair or a bandage during the first six to eight weeks of healing.\\n1-8. Stay away from bodies of water.\\nSwimming pools, hot tubs, lakes, rivers, streams, oceans, and other bodies of water all harbor germs and bacteria that can infect your new piercing. Don't go swimming until your piercing heals. Otherwise, it could get infected.\\n1-9. Avoid sleeping on a new piercing.\\nYour piercing can easily get caught on your bedding, which can potentially cause skin tearing. If this happens, it will be harder for your skin to heal, and it can more easily become infected.\\n2. Cleaning Your Eyebrow Piercing\\n2-1. Clean your piercing with a mild soap in the shower daily.\\nUse an antibacterial liquid soap with a neutral pH that won’t irritate your piercing.\\nAllow your piercing to soak in the warm shower water for a few minutes before applying the soap.\\nCarefully use your soap to remove any dirt from in and around your piercing.\\nBe careful not to pick at or pull your scabs off when scrubbing with the soap. Allow your scabs to fall off on their own.\\nAvoid using hydrogen peroxide or rubbing alcohol on a new piercing because they are too harsh and can irritate your skin. You should also avoid bacitracin and other ointments not prescribed by a doctor.\\n2-2. Use an antiseptic to prevent infection.\\nClean your piercing with a cotton ball soaked in antiseptic after you get out of the shower. Your piercer may provide you with an antiseptic solution or suggest an antiseptic solution you can buy. Antiseptic solutions kill germs and help prevent infections.\\n2-3. Apply warm water and antiseptic to your piercing before bed.\\nIt’s important to clean your piercing before you go to bed each night.\\nSoak a cotton ball in warm water and thoroughly clean your piercing.\\nSoak a second cotton ball in antiseptic and wipe your piercing clean.\\nDry the piercing using a cotton swab or tissue.\\n2-4. Clean your piercing with a saline solution once or twice daily.\\nApply the saline solution as necessary. If you are exposed to dirty environments or accidentally fiddle with your piercing, use the salt water mixture to clean it.\\nDilute one tablespoon of salt in one cup of water by stirring vigorously.\\nDip a cotton ball into the salt water mixture until it is partially soaked.\\nApply the wet side of the cotton ball to your piercing and gently clean the area.\\n2-5. Clean your piercing less often after the first two weeks.\\nAfter the first two weeks have passed, you can clean your piercing less often. Continue using the antibacterial, neutral pH, liquid soap to clean your piercing every time you take a shower. Also continue using the salt water mixture whenever your piercing gets dirty in between showers.\\n3. Growing Out Your Eyebrow Piercing\\n3-1. Know that eyebrow piercings naturally grow out.\\nEyebrow piercings are not permanent, and they can be rejected by your body. Any piercing on flat skin will eventually migrate to the skin’s surface. An eyebrow piercing can last anywhere from a couple of months to a couple of years.\\n3-2. Remove your piercing as soon as you notice your hole is migrating.\\nIt is important to remove your eyebrow jewelry as soon as these signs appear to avoid scarring. If you notice the skin in between your piercing is thin or the area is red, shiny or peeling, it’s time to remove your jewelry.\\nIf possible, contact your piercer to have them remove it.\\n3-3. Wash the piercing area daily.\\nUse the antibacterial soap you used to clean your piercing to clean the area now that the hole is closing. Make sure all soap residue is removed after washing.\\n3-4. Use a warm compress if your piercing has pus.\\nProvide extra care to a piercing that has pus. Gently wash away the pus, and use a warm compress. If the infection doesn't clear within 2-3 days or gets worse, contact your doctor immediately.\\n3-5. Avoid using products that may irritate the closing hole.\\nProducts like makeup, gels, creams, lotions, dyes and hair products should be avoided in the area.\\n3-6. Drink lots of water.\\nKeep your skin healthy by drinking water, taking vitamins and eating right to help the skin to repair itself.\\n3-7. Ensure the hole is properly closed.\\nWhen the eyebrow piercing has closed, your skin color will have returned to normal, with no redness. It can take about one to two months for a piercing hole to fully close. If you aren’t sure if the hole has closed, you can check with your piercer or a doctor.\\n3-8. Apply anti-scarring cream.\\nAfter the piercing hole has fully closed, apply anti-scarring cream daily for one month. Follow the application directions on the label of your specific cream.\\nSome creams need to be used for six weeks before they are effective.\\nTips\\nIf after the piercing hole has fully closed you have a scar, apply cocoa butter to the scar tissue to help soften the area and reduce the appearance of the scar. In more severe scarring cases, seek advice from a medical professional. Sometimes doctors can recommend a collagen or steroid injection to help reduce the scarring. In extreme cases, plastic surgery may be an option.[14]\\nX\\nResearch source\\nWarnings\\nInfections in facial piercings are extra dangerous because they're close to your brain. Visit your doctor immediately if your piercing may be infected.\\nIf you do get an infection in the area by your eyebrow piercing, seek medical advice as soon as possible. Infections need to be treated quickly and accurately.[15]\\nX\\nResearch source\\n\", \"简要回答\": \"Most eyebrow scars are caused by infection, so preventing infection is the key to preventing scars. If you practice good care and hygiene, you can keep your eyebrow piercing clean and free from infections. You’ll need to keep your good care and hygiene practices up from the moment of piercing, through the healing process, and afterwards if your piercing grows out because your body has rejected it.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Common Causes of Infection\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a quality piercer.\", \"描述\": \"The person doing your eyebrow piercing should be a trained professional. They should work in a sterile environment with sterile tools, know the proper piercing technique, be knowledgeable about the piercing industry and experienced in piercing eyebrows. You should feel comfortable with them and able to ask them any questions you have about the piercing.\\nCheck to see if the piercer is certified by the state and if the piercing facility is licensed by the state. Each state may have different guidelines for piercing certification.\"}, {\"编号\": 2, \"标题\": \"Choose a hypoallergenic piercing.\", \"描述\": \"If you have a reaction to your piercing, then you could experience swelling and redness. You can avoid this reaction by making sure the piercing you choose is labeled hypoallergenic.\\nOptions include surgical stainless steel, titanium, niobium, or 14- or 18-karat gold.\"}, {\"编号\": 3, \"标题\": \"Wash your hands before touching your piercing.\", \"描述\": \"Germs and bacteria from your hands can quickly lead to infection. Use warm water and soap, scrubbing for at least 20 seconds.\"}, {\"编号\": 4, \"标题\": \"Don’t play with your piercing.\", \"描述\": \"Dirty hands are the primary cause of infection that leads to scarring. Avoid fiddling with your eyebrow piercing.\"}, {\"编号\": 5, \"标题\": \"Avoid places where dust, dirt or cigarette smoke will be near your face.\", \"描述\": \"It will be harder for your piercing to heal if it gets contaminated.\\nCigarette smoke will slow the healing process because it constricts your blood vessels.\"}, {\"编号\": 6, \"标题\": \"Don’t use products that may irritate the piercing.\", \"描述\": \"Avoid products like makeup or lotion during the first six to eight weeks when your piercing is healing. Don't apply any product directly to your piercing.\\nOther products to avoid include hair products, gels, creams and dyes.\"}, {\"编号\": 7, \"标题\": \"Don’t cover your piercing during the healing process.\", \"描述\": \"Your piercing needs to breathe. Do not cover it with your hair or a bandage during the first six to eight weeks of healing.\"}, {\"编号\": 8, \"标题\": \"Stay away from bodies of water.\", \"描述\": \"Swimming pools, hot tubs, lakes, rivers, streams, oceans, and other bodies of water all harbor germs and bacteria that can infect your new piercing. Don't go swimming until your piercing heals. Otherwise, it could get infected.\"}, {\"编号\": 9, \"标题\": \"Avoid sleeping on a new piercing.\", \"描述\": \"Your piercing can easily get caught on your bedding, which can potentially cause skin tearing. If this happens, it will be harder for your skin to heal, and it can more easily become infected.\"}]}, {\"编号\": 2, \"标题\": \"Cleaning Your Eyebrow Piercing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clean your piercing with a mild soap in the shower daily.\", \"描述\": \"Use an antibacterial liquid soap with a neutral pH that won’t irritate your piercing.\\nAllow your piercing to soak in the warm shower water for a few minutes before applying the soap.\\nCarefully use your soap to remove any dirt from in and around your piercing.\\nBe careful not to pick at or pull your scabs off when scrubbing with the soap. Allow your scabs to fall off on their own.\\nAvoid using hydrogen peroxide or rubbing alcohol on a new piercing because they are too harsh and can irritate your skin. You should also avoid bacitracin and other ointments not prescribed by a doctor.\"}, {\"编号\": 2, \"标题\": \"Use an antiseptic to prevent infection.\", \"描述\": \"Clean your piercing with a cotton ball soaked in antiseptic after you get out of the shower. Your piercer may provide you with an antiseptic solution or suggest an antiseptic solution you can buy. Antiseptic solutions kill germs and help prevent infections.\"}, {\"编号\": 3, \"标题\": \"Apply warm water and antiseptic to your piercing before bed.\", \"描述\": \"It’s important to clean your piercing before you go to bed each night.\\nSoak a cotton ball in warm water and thoroughly clean your piercing.\\nSoak a second cotton ball in antiseptic and wipe your piercing clean.\\nDry the piercing using a cotton swab or tissue.\"}, {\"编号\": 4, \"标题\": \"Clean your piercing with a saline solution once or twice daily.\", \"描述\": \"Apply the saline solution as necessary. If you are exposed to dirty environments or accidentally fiddle with your piercing, use the salt water mixture to clean it.\\nDilute one tablespoon of salt in one cup of water by stirring vigorously.\\nDip a cotton ball into the salt water mixture until it is partially soaked.\\nApply the wet side of the cotton ball to your piercing and gently clean the area.\"}, {\"编号\": 5, \"标题\": \"Clean your piercing less often after the first two weeks.\", \"描述\": \"After the first two weeks have passed, you can clean your piercing less often. Continue using the antibacterial, neutral pH, liquid soap to clean your piercing every time you take a shower. Also continue using the salt water mixture whenever your piercing gets dirty in between showers.\"}]}, {\"编号\": 3, \"标题\": \"Growing Out Your Eyebrow Piercing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know that eyebrow piercings naturally grow out.\", \"描述\": \"Eyebrow piercings are not permanent, and they can be rejected by your body. Any piercing on flat skin will eventually migrate to the skin’s surface. An eyebrow piercing can last anywhere from a couple of months to a couple of years.\"}, {\"编号\": 2, \"标题\": \"Remove your piercing as soon as you notice your hole is migrating.\", \"描述\": \"It is important to remove your eyebrow jewelry as soon as these signs appear to avoid scarring. If you notice the skin in between your piercing is thin or the area is red, shiny or peeling, it’s time to remove your jewelry.\\nIf possible, contact your piercer to have them remove it.\"}, {\"编号\": 3, \"标题\": \"Wash the piercing area daily.\", \"描述\": \"Use the antibacterial soap you used to clean your piercing to clean the area now that the hole is closing. Make sure all soap residue is removed after washing.\"}, {\"编号\": 4, \"标题\": \"Use a warm compress if your piercing has pus.\", \"描述\": \"Provide extra care to a piercing that has pus. Gently wash away the pus, and use a warm compress. If the infection doesn't clear within 2-3 days or gets worse, contact your doctor immediately.\"}, {\"编号\": 5, \"标题\": \"Avoid using products that may irritate the closing hole.\", \"描述\": \"Products like makeup, gels, creams, lotions, dyes and hair products should be avoided in the area.\"}, {\"编号\": 6, \"标题\": \"Drink lots of water.\", \"描述\": \"Keep your skin healthy by drinking water, taking vitamins and eating right to help the skin to repair itself.\"}, {\"编号\": 7, \"标题\": \"Ensure the hole is properly closed.\", \"描述\": \"When the eyebrow piercing has closed, your skin color will have returned to normal, with no redness. It can take about one to two months for a piercing hole to fully close. If you aren’t sure if the hole has closed, you can check with your piercer or a doctor.\"}, {\"编号\": 8, \"标题\": \"Apply anti-scarring cream.\", \"描述\": \"After the piercing hole has fully closed, apply anti-scarring cream daily for one month. Follow the application directions on the label of your specific cream.\\nSome creams need to be used for six weeks before they are effective.\"}], \"小提示\": [\"If after the piercing hole has fully closed you have a scar, apply cocoa butter to the scar tissue to help soften the area and reduce the appearance of the scar. In more severe scarring cases, seek advice from a medical professional. Sometimes doctors can recommend a collagen or steroid injection to help reduce the scarring. In extreme cases, plastic surgery may be an option.[14]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Infections in facial piercings are extra dangerous because they're close to your brain. Visit your doctor immediately if your piercing may be infected.\\n\", \"If you do get an infection in the area by your eyebrow piercing, seek medical advice as soon as possible. Infections need to be treated quickly and accurately.[15]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,010 | Is That Facebook Buyer or Seller Legit? Top Scams to Avoid + Safety Tips | 1. Common Scams
1-1. They want to pay or communicate outside of Facebook.
For example, you express interest in a listing on the Marketplace but get a response with an email or phone number so you can talk outside of Facebook. Don't fall for that. Scammers want you to pay in ways that are irretrievable or untraceable.
Facebook's purchase protection policies only cover payments made through Facebook, so scammers will steer you away from Facebook in an effort to steal your money. So if they ask for you to use Cash app or Venmo, stay away!
1-2. They want you to pay first, and the item will be shipped later.
In this case, the seller asks for you to pay for something and promises to ship it later. But they will take your money and never ship the item.
Since you agreed to the purchase plan, you've knowingly agreed to pay now and run the risk of not getting the item in return.
You may receive screenshots that the seller shipped your item, but these can be fake screenshots or false shipping information.
To avoid this, it's best to purchase items that you can pick up and hold in person, but that's not always an option. The "Pay now and I'll ship later" scam is sneaky and easier to avoid by shopping with reputable shops, outside of Facebook. Reputable shops only take your money when the item ships!
Another popular use of this is if the seller claims that the item is very popular and selling out fast, in order to get you to fork out money in advance. They disappear before you get the item that you paid for.
1-3. If the item is too good to be true, it probably is.
Have you found a fantastic deal on an item in pristine condition that usually sells for much, much more? If it's too good to be true, it's most likely a scam.
Counterfeit or pirated items usually have a very low price tag, so knowing the average price of what you're looking for is a good idea to avoid getting a fake item.
You can try a reverse image search to see if the image on the Marketplace is anywhere else or see if you can get multiple angles on the sale item so you can make sure it's real before you buy it.
1-4. If they overpay the seller.
If you're selling on the Marketplace, you're also at risk of scams. In this instance, the buyer uses a stolen credit card to overpay for an item. That buyer then lets the seller know there was a mistake and asks for the overpaid funds back, so the seller sends the money back. However, the card is declined, and the money never ends up with the seller, but the seller gave money to the buyer.
Avoid this by simply declining any overpayment and asking the buyer to send the correct amount.
1-5. Selling or renting fake property.
There are a plethora of scams for rentals on the Marketplace, so make sure you know the rental company before you transfer any money or make plans to move in. Scammers will use fake/misleading pictures, bait-and-switch practices, charge illegal or bogus fees, or post pictures of rentals owned by other people.
Some of these scammers ask for money upfront, but make sure you've toured the property in person before filling out an application or transferring money. If someone claims they are out of town and can't show you the property before you pay, that should be a red flag and you shouldn't do business with them.
1-6. The items don't work.
For example, you're buying an electronic item, but when you get it, you realize it doesn't work. Some sellers know that their item is broken and hope you don't notice it before you hand over the money for it.
Always test the item you're purchasing to make sure it works properly. If the seller tries to sell you the item before you can test it, that's a red flag and you shouldn't spend your money on an item that is potentially an over-priced paperweight.
1-7. They advertise fake giveaways.
Since absolutely anyone can post on the Marketplace, there are some scammers who only post links to fake cryptocurrency giveaways. If you click this link, you'll be redirected to a site with malware to steal your information!
Avoid this by not clicking any suspicious or unknown links on Marketplace pages. If you did get malware in your system, you can easily get rid of any traces of malicious coding on your computer.
1-8. They ask for a code.
For example, you'll get a code texted to you to "prove you're real." Don't reply with that code because that code can be anything, from your two-factor identification code to your Instagram account or a Google Voice code.
1-9. Don't trust receipts from buyers.
In this case, a buyer gives you a receipt to "prove that they've paid for an item of yours." Don't trust a receipt from a buyer because it can easily be a receipt for something else that they've Photoshopped to look like it was from you.
Avoid this by using only Facebook Marketplace payments or PayPal.
2. Buying Items
2-1. Review the Community Standards of the Facebook Marketplace.
The Community Standards detail responsible buying and selling practices, as well as list items that are prohibited for sale in the Marketplace.
Scammers may post a listing for items that are prohibited under Marketplace guidelines, pocketing your cash and never completing the transaction.
Scammers also will often request payment or delivery of an item in a way that is outside the general guidelines. Using alternative means of payment or delivery gives you fewer protections as a buyer, which is why scammers try to steer you toward these methods.
2-2. Check out the seller's profile.
One of the benefits Facebook Marketplace has over other online person-to-person sale and auction websites is that you must have a Facebook account to post a listing or buy an item. Checking the seller's profile will help you determine whether the seller is legitimate or a possible scam artist.
Keep in mind that a legitimate seller may have a lot of information that is restricted to friends only, but you might not get a lot of information from their public profile. However, you can still see their main profile picture and how long they've had a Facebook account.
For example, if a seller only started their Facebook account the day before they posted the listing, they may be attempting to scam you.
2-3. Use Facebook Messenger cautiously.
Facebook allows you to talk to the seller using Facebook Messenger to negotiate a final price and close the sale. If you suspect the listing is fraudulent, be careful what you say to the seller.
Avoid giving out any personal information. Don't give the seller your bank account or credit card number over Facebook Messenger, or any other information the seller could potentially use to steal your identity.
If the seller is claiming to be local but you don't believe they are, you can ask them questions about local events or different neighborhoods to gauge their actual familiarity with the area.
Use your best judgment and if you have a bad feeling in your gut after talking to them, shut down the transaction.
2-4. Pay only with secured payment systems.
If you're completing the purchase online, payment systems such as PayPal offer you protection as a buyer in the event the seller does not deliver the item you purchase.
Scam artists often will try to get you to pay with a money order, cash, or wire transfer. Avoid these methods of payment – even with local sellers – because if the seller runs off with your money, you won't have any way to trace it or get it back.
If a local seller wants cash, use your best judgment. Generally, a legitimate seller will not refuse a method of payment that you offer. Secured payment systems offer benefits and greater confidence to sellers as well.
2-5. Meet local sellers in a safe area.
The Facebook Marketplace originally was designed to be used primarily by people who lived in the same area. However, just because someone lives near you doesn't mean they're not going to scam you.
Be wary of a seller who wants you to come to their house, or who wants to meet at night. Insist on making the exchange in a public place during daylight hours – especially if you are paying them in person.
Many local police precincts will allow you to meet the person in their parking lot, or in the vestibule of the station. If you have this option available, it is the most secure place to meet a seller.
3. Selling Items
3-1. Accept only the exact purchase price.
In one common scam, the scam artist/buyer offers to pay you more for the item than you are asking. The scam artist then says you can mail them a check or money order for the difference.
What actually happens here is that the scam artist's payment fails, but they have already received the amount you reimbursed them for the "overpayment." They may also have received the item as well.
There is no legitimate reason a person would need to pay you more than your asking price for an item, expecting you to give them back the difference.
3-2. Look at the buyer's profile.
If you want to buy an item on the Facebook Marketplace, you must have a Facebook profile. A legitimate buyer will have a robust profile, while a scam artist likely will have a skeletal profile created recently.
Some users' privacy settings may limit the amount of information you can glean from their profile. However, you'll still be able to see their main profile picture and a general chronology of the profile itself.
3-3. Speak to the buyer on Facebook Messenger.
One advantage of the Facebook Marketplace is that it allows you to have a conversation with your buyer within Facebook. However, use caution if you suspect the buyer is a scammer.
If the buyer claims to be local but you suspect they aren't, ask them questions about local events or neighborhoods. Depending on their answers, you'll know how familiar they actually are with the area.
Don't ignore gut feelings. If you feel like something just isn't right, don't be afraid to pull out of the transaction and call off the sale.
3-4. Limit acceptable methods of payment.
Secure payment systems offer protection for buyers as well as for sellers. Scam artists frequently will request to pay in some alternate way, such as by giving you gift cards.
With the gift card scam, the gift cards typically have a zero balance, or were stolen and cannot be used.
Money transfer services or wire services don't provide any guarantee that the money will arrive, or give you any protection if you send the item and never receive payment.
3-5. Ship items domestically only.
Some scam artists will request that you ship the item they've purchased to another country. During the time it takes the item to arrive, their payment has already failed.
The idea behind this scam is that you will see that you've been paid and go ahead and ship the item. Later, the payment fails, or the buyer's check bounces, and it's too late for you to reverse the shipment of the item.
You can avoid this scam by stating clearly in your listing where you are willing to ship the item and refusing to deviate from this.
3-6. Meet local buyers in a well-lit, public location.
Local scam artists may try to steal from buyers, and they can take more than just the item you had listed for sale. Be especially wary if you are selling electronics, or smaller items that can be easily taken.
Refuse to meet the buyer in a rundown location or seedy part of town and don't meet up at night.
Check with your local police precinct to see if you can meet your buyer in their parking lot or just inside the station. A scam artist/buyer who is intending to rob you or rip you off will balk at this location.
4. Reporting Scams
4-1. Report the item to Facebook.
The Facebook Marketplace has a simple, three-step process for reporting a listing that you believe is a scam, or that otherwise violates the Facebook Marketplace Community Standards.
Go to the Marketplace and find the item you suspect is a scam. When you click on that post, you'll see a link that says "Report Post" on the bottom right. Click that link and follow the instructions to make your report.
4-2. File a report with the FBI.
In the United States, you can report a Facebook Marketplace scam to the FBI using the Department's Internet Crime Complaint Center (IC3). You can use this service if you live in the U.S., even if the scammer is elsewhere or you don't know where the scammer lives. If you live outside the U.S., you can still file a report if you have reason to believe the scammer is located in the U.S.
Go to the website at https://www.ic3.gov/default.aspx to learn more about the service and file your report. The information you provide will go into a database that is used by federal, state, and local law enforcement to identify patterns of fraudulent activity.
Gather all the information you have about the person who posted the scam listing as well as the listing itself.
While filing a report with the FBI does not mean that law enforcement will actively investigate your case specifically, it does help their efforts and may lead to additional evidence that helps stop the scammer.
4-3. Contact the local police.
Especially if the scammer appears to live in your local area, filing a police report may help authorities handle the situation. Keep in mind that someone who attempts to scam one person will likely attempt it again.
If you've already reported to the IC3, you can provide that report to your local police. Bring all the information and documentation you have about the transaction, including a printout of any conversations you had with the scam artist through Facebook Messenger.
Go to the police station in person to file your report. Do not call 911 or your country's equivalent emergency number unless there is an actual emergency and you feel your life or safety is in immediate danger.
Get a copy of the police report for your records. You may want to call the officer who filed the report after a week or two to follow up if you haven't heard any news on the status of your case.
Tips
You can use Facebook Marketplace on iPhone, Android or your desktop or laptop.
| {
"create_time": "20230517 10:49:01",
"回答明细": "{\"回答\": \"1. Common Scams\\n1-1. They want to pay or communicate outside of Facebook.\\nFor example, you express interest in a listing on the Marketplace but get a response with an email or phone number so you can talk outside of Facebook. Don't fall for that. Scammers want you to pay in ways that are irretrievable or untraceable.\\nFacebook's purchase protection policies only cover payments made through Facebook, so scammers will steer you away from Facebook in an effort to steal your money. So if they ask for you to use Cash app or Venmo, stay away!\\n1-2. They want you to pay first, and the item will be shipped later.\\nIn this case, the seller asks for you to pay for something and promises to ship it later. But they will take your money and never ship the item.\\nSince you agreed to the purchase plan, you've knowingly agreed to pay now and run the risk of not getting the item in return.\\nYou may receive screenshots that the seller shipped your item, but these can be fake screenshots or false shipping information.\\nTo avoid this, it's best to purchase items that you can pick up and hold in person, but that's not always an option. The \\\"Pay now and I'll ship later\\\" scam is sneaky and easier to avoid by shopping with reputable shops, outside of Facebook. Reputable shops only take your money when the item ships!\\nAnother popular use of this is if the seller claims that the item is very popular and selling out fast, in order to get you to fork out money in advance. They disappear before you get the item that you paid for.\\n1-3. If the item is too good to be true, it probably is.\\nHave you found a fantastic deal on an item in pristine condition that usually sells for much, much more? If it's too good to be true, it's most likely a scam.\\nCounterfeit or pirated items usually have a very low price tag, so knowing the average price of what you're looking for is a good idea to avoid getting a fake item.\\nYou can try a reverse image search to see if the image on the Marketplace is anywhere else or see if you can get multiple angles on the sale item so you can make sure it's real before you buy it.\\n1-4. If they overpay the seller.\\nIf you're selling on the Marketplace, you're also at risk of scams. In this instance, the buyer uses a stolen credit card to overpay for an item. That buyer then lets the seller know there was a mistake and asks for the overpaid funds back, so the seller sends the money back. However, the card is declined, and the money never ends up with the seller, but the seller gave money to the buyer.\\nAvoid this by simply declining any overpayment and asking the buyer to send the correct amount.\\n1-5. Selling or renting fake property.\\nThere are a plethora of scams for rentals on the Marketplace, so make sure you know the rental company before you transfer any money or make plans to move in. Scammers will use fake/misleading pictures, bait-and-switch practices, charge illegal or bogus fees, or post pictures of rentals owned by other people.\\nSome of these scammers ask for money upfront, but make sure you've toured the property in person before filling out an application or transferring money. If someone claims they are out of town and can't show you the property before you pay, that should be a red flag and you shouldn't do business with them.\\n1-6. The items don't work.\\nFor example, you're buying an electronic item, but when you get it, you realize it doesn't work. Some sellers know that their item is broken and hope you don't notice it before you hand over the money for it.\\nAlways test the item you're purchasing to make sure it works properly. If the seller tries to sell you the item before you can test it, that's a red flag and you shouldn't spend your money on an item that is potentially an over-priced paperweight.\\n1-7. They advertise fake giveaways.\\nSince absolutely anyone can post on the Marketplace, there are some scammers who only post links to fake cryptocurrency giveaways. If you click this link, you'll be redirected to a site with malware to steal your information!\\nAvoid this by not clicking any suspicious or unknown links on Marketplace pages. If you did get malware in your system, you can easily get rid of any traces of malicious coding on your computer.\\n1-8. They ask for a code.\\nFor example, you'll get a code texted to you to \\\"prove you're real.\\\" Don't reply with that code because that code can be anything, from your two-factor identification code to your Instagram account or a Google Voice code.\\n1-9. Don't trust receipts from buyers.\\nIn this case, a buyer gives you a receipt to \\\"prove that they've paid for an item of yours.\\\" Don't trust a receipt from a buyer because it can easily be a receipt for something else that they've Photoshopped to look like it was from you.\\nAvoid this by using only Facebook Marketplace payments or PayPal.\\n2. Buying Items\\n2-1. Review the Community Standards of the Facebook Marketplace.\\nThe Community Standards detail responsible buying and selling practices, as well as list items that are prohibited for sale in the Marketplace.\\nScammers may post a listing for items that are prohibited under Marketplace guidelines, pocketing your cash and never completing the transaction.\\nScammers also will often request payment or delivery of an item in a way that is outside the general guidelines. Using alternative means of payment or delivery gives you fewer protections as a buyer, which is why scammers try to steer you toward these methods.\\n2-2. Check out the seller's profile.\\nOne of the benefits Facebook Marketplace has over other online person-to-person sale and auction websites is that you must have a Facebook account to post a listing or buy an item. Checking the seller's profile will help you determine whether the seller is legitimate or a possible scam artist.\\nKeep in mind that a legitimate seller may have a lot of information that is restricted to friends only, but you might not get a lot of information from their public profile. However, you can still see their main profile picture and how long they've had a Facebook account.\\nFor example, if a seller only started their Facebook account the day before they posted the listing, they may be attempting to scam you.\\n2-3. Use Facebook Messenger cautiously.\\nFacebook allows you to talk to the seller using Facebook Messenger to negotiate a final price and close the sale. If you suspect the listing is fraudulent, be careful what you say to the seller.\\nAvoid giving out any personal information. Don't give the seller your bank account or credit card number over Facebook Messenger, or any other information the seller could potentially use to steal your identity.\\nIf the seller is claiming to be local but you don't believe they are, you can ask them questions about local events or different neighborhoods to gauge their actual familiarity with the area.\\nUse your best judgment and if you have a bad feeling in your gut after talking to them, shut down the transaction.\\n2-4. Pay only with secured payment systems.\\nIf you're completing the purchase online, payment systems such as PayPal offer you protection as a buyer in the event the seller does not deliver the item you purchase.\\nScam artists often will try to get you to pay with a money order, cash, or wire transfer. Avoid these methods of payment – even with local sellers – because if the seller runs off with your money, you won't have any way to trace it or get it back.\\nIf a local seller wants cash, use your best judgment. Generally, a legitimate seller will not refuse a method of payment that you offer. Secured payment systems offer benefits and greater confidence to sellers as well.\\n2-5. Meet local sellers in a safe area.\\nThe Facebook Marketplace originally was designed to be used primarily by people who lived in the same area. However, just because someone lives near you doesn't mean they're not going to scam you.\\nBe wary of a seller who wants you to come to their house, or who wants to meet at night. Insist on making the exchange in a public place during daylight hours – especially if you are paying them in person.\\nMany local police precincts will allow you to meet the person in their parking lot, or in the vestibule of the station. If you have this option available, it is the most secure place to meet a seller.\\n3. Selling Items\\n3-1. Accept only the exact purchase price.\\nIn one common scam, the scam artist/buyer offers to pay you more for the item than you are asking. The scam artist then says you can mail them a check or money order for the difference.\\nWhat actually happens here is that the scam artist's payment fails, but they have already received the amount you reimbursed them for the \\\"overpayment.\\\" They may also have received the item as well.\\nThere is no legitimate reason a person would need to pay you more than your asking price for an item, expecting you to give them back the difference.\\n3-2. Look at the buyer's profile.\\nIf you want to buy an item on the Facebook Marketplace, you must have a Facebook profile. A legitimate buyer will have a robust profile, while a scam artist likely will have a skeletal profile created recently.\\nSome users' privacy settings may limit the amount of information you can glean from their profile. However, you'll still be able to see their main profile picture and a general chronology of the profile itself.\\n3-3. Speak to the buyer on Facebook Messenger.\\nOne advantage of the Facebook Marketplace is that it allows you to have a conversation with your buyer within Facebook. However, use caution if you suspect the buyer is a scammer.\\nIf the buyer claims to be local but you suspect they aren't, ask them questions about local events or neighborhoods. Depending on their answers, you'll know how familiar they actually are with the area.\\nDon't ignore gut feelings. If you feel like something just isn't right, don't be afraid to pull out of the transaction and call off the sale.\\n3-4. Limit acceptable methods of payment.\\nSecure payment systems offer protection for buyers as well as for sellers. Scam artists frequently will request to pay in some alternate way, such as by giving you gift cards.\\nWith the gift card scam, the gift cards typically have a zero balance, or were stolen and cannot be used.\\nMoney transfer services or wire services don't provide any guarantee that the money will arrive, or give you any protection if you send the item and never receive payment.\\n3-5. Ship items domestically only.\\nSome scam artists will request that you ship the item they've purchased to another country. During the time it takes the item to arrive, their payment has already failed.\\nThe idea behind this scam is that you will see that you've been paid and go ahead and ship the item. Later, the payment fails, or the buyer's check bounces, and it's too late for you to reverse the shipment of the item.\\nYou can avoid this scam by stating clearly in your listing where you are willing to ship the item and refusing to deviate from this.\\n3-6. Meet local buyers in a well-lit, public location.\\nLocal scam artists may try to steal from buyers, and they can take more than just the item you had listed for sale. Be especially wary if you are selling electronics, or smaller items that can be easily taken.\\nRefuse to meet the buyer in a rundown location or seedy part of town and don't meet up at night.\\nCheck with your local police precinct to see if you can meet your buyer in their parking lot or just inside the station. A scam artist/buyer who is intending to rob you or rip you off will balk at this location.\\n4. Reporting Scams\\n4-1. Report the item to Facebook.\\nThe Facebook Marketplace has a simple, three-step process for reporting a listing that you believe is a scam, or that otherwise violates the Facebook Marketplace Community Standards.\\nGo to the Marketplace and find the item you suspect is a scam. When you click on that post, you'll see a link that says \\\"Report Post\\\" on the bottom right. Click that link and follow the instructions to make your report.\\n4-2. File a report with the FBI.\\nIn the United States, you can report a Facebook Marketplace scam to the FBI using the Department's Internet Crime Complaint Center (IC3). You can use this service if you live in the U.S., even if the scammer is elsewhere or you don't know where the scammer lives. If you live outside the U.S., you can still file a report if you have reason to believe the scammer is located in the U.S.\\nGo to the website at https://www.ic3.gov/default.aspx to learn more about the service and file your report. The information you provide will go into a database that is used by federal, state, and local law enforcement to identify patterns of fraudulent activity.\\nGather all the information you have about the person who posted the scam listing as well as the listing itself.\\nWhile filing a report with the FBI does not mean that law enforcement will actively investigate your case specifically, it does help their efforts and may lead to additional evidence that helps stop the scammer.\\n4-3. Contact the local police.\\nEspecially if the scammer appears to live in your local area, filing a police report may help authorities handle the situation. Keep in mind that someone who attempts to scam one person will likely attempt it again.\\nIf you've already reported to the IC3, you can provide that report to your local police. Bring all the information and documentation you have about the transaction, including a printout of any conversations you had with the scam artist through Facebook Messenger.\\nGo to the police station in person to file your report. Do not call 911 or your country's equivalent emergency number unless there is an actual emergency and you feel your life or safety is in immediate danger.\\nGet a copy of the police report for your records. You may want to call the officer who filed the report after a week or two to follow up if you haven't heard any news on the status of your case.\\nTips\\nYou can use Facebook Marketplace on iPhone, Android or your desktop or laptop.\\n\", \"简要回答\": \"Did you know that you can often find lots of goods locally using Facebook Marketplace? Facebook Marketplace is a service Facebook offers for users who want to buy and sell items, so it's really useful for finding second-hand items, like dressers in your neighborhood. However, like most person-to-person websites, such as Craigslist or eBay, Facebook Marketplace also is a hotbed for scammers. This wikiHow article lists some of the common scams on the Facebook Marketplace and provides you with a guide so you can learn safer shopping and selling habits.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Common Scams\", \"步骤\": [{\"编号\": 1, \"标题\": \"They want to pay or communicate outside of Facebook.\", \"描述\": \"For example, you express interest in a listing on the Marketplace but get a response with an email or phone number so you can talk outside of Facebook. Don't fall for that. Scammers want you to pay in ways that are irretrievable or untraceable.\\nFacebook's purchase protection policies only cover payments made through Facebook, so scammers will steer you away from Facebook in an effort to steal your money. So if they ask for you to use Cash app or Venmo, stay away!\"}, {\"编号\": 2, \"标题\": \"They want you to pay first, and the item will be shipped later.\", \"描述\": \"In this case, the seller asks for you to pay for something and promises to ship it later. But they will take your money and never ship the item.\\nSince you agreed to the purchase plan, you've knowingly agreed to pay now and run the risk of not getting the item in return.\\nYou may receive screenshots that the seller shipped your item, but these can be fake screenshots or false shipping information.\\nTo avoid this, it's best to purchase items that you can pick up and hold in person, but that's not always an option. The \\\"Pay now and I'll ship later\\\" scam is sneaky and easier to avoid by shopping with reputable shops, outside of Facebook. Reputable shops only take your money when the item ships!\\nAnother popular use of this is if the seller claims that the item is very popular and selling out fast, in order to get you to fork out money in advance. They disappear before you get the item that you paid for.\"}, {\"编号\": 3, \"标题\": \"If the item is too good to be true, it probably is.\", \"描述\": \"Have you found a fantastic deal on an item in pristine condition that usually sells for much, much more? If it's too good to be true, it's most likely a scam.\\nCounterfeit or pirated items usually have a very low price tag, so knowing the average price of what you're looking for is a good idea to avoid getting a fake item.\\nYou can try a reverse image search to see if the image on the Marketplace is anywhere else or see if you can get multiple angles on the sale item so you can make sure it's real before you buy it.\"}, {\"编号\": 4, \"标题\": \"If they overpay the seller.\", \"描述\": \"If you're selling on the Marketplace, you're also at risk of scams. In this instance, the buyer uses a stolen credit card to overpay for an item. That buyer then lets the seller know there was a mistake and asks for the overpaid funds back, so the seller sends the money back. However, the card is declined, and the money never ends up with the seller, but the seller gave money to the buyer.\\nAvoid this by simply declining any overpayment and asking the buyer to send the correct amount.\"}, {\"编号\": 5, \"标题\": \"Selling or renting fake property.\", \"描述\": \"There are a plethora of scams for rentals on the Marketplace, so make sure you know the rental company before you transfer any money or make plans to move in. Scammers will use fake/misleading pictures, bait-and-switch practices, charge illegal or bogus fees, or post pictures of rentals owned by other people.\\nSome of these scammers ask for money upfront, but make sure you've toured the property in person before filling out an application or transferring money. If someone claims they are out of town and can't show you the property before you pay, that should be a red flag and you shouldn't do business with them.\"}, {\"编号\": 6, \"标题\": \"The items don't work.\", \"描述\": \"For example, you're buying an electronic item, but when you get it, you realize it doesn't work. Some sellers know that their item is broken and hope you don't notice it before you hand over the money for it.\\nAlways test the item you're purchasing to make sure it works properly. If the seller tries to sell you the item before you can test it, that's a red flag and you shouldn't spend your money on an item that is potentially an over-priced paperweight.\"}, {\"编号\": 7, \"标题\": \"They advertise fake giveaways.\", \"描述\": \"Since absolutely anyone can post on the Marketplace, there are some scammers who only post links to fake cryptocurrency giveaways. If you click this link, you'll be redirected to a site with malware to steal your information!\\nAvoid this by not clicking any suspicious or unknown links on Marketplace pages. If you did get malware in your system, you can easily get rid of any traces of malicious coding on your computer.\"}, {\"编号\": 8, \"标题\": \"They ask for a code.\", \"描述\": \"For example, you'll get a code texted to you to \\\"prove you're real.\\\" Don't reply with that code because that code can be anything, from your two-factor identification code to your Instagram account or a Google Voice code.\"}, {\"编号\": 9, \"标题\": \"Don't trust receipts from buyers.\", \"描述\": \"In this case, a buyer gives you a receipt to \\\"prove that they've paid for an item of yours.\\\" Don't trust a receipt from a buyer because it can easily be a receipt for something else that they've Photoshopped to look like it was from you.\\nAvoid this by using only Facebook Marketplace payments or PayPal.\"}]}, {\"编号\": 2, \"标题\": \"Buying Items\", \"步骤\": [{\"编号\": 1, \"标题\": \"Review the Community Standards of the Facebook Marketplace.\", \"描述\": \"The Community Standards detail responsible buying and selling practices, as well as list items that are prohibited for sale in the Marketplace.\\nScammers may post a listing for items that are prohibited under Marketplace guidelines, pocketing your cash and never completing the transaction.\\nScammers also will often request payment or delivery of an item in a way that is outside the general guidelines. Using alternative means of payment or delivery gives you fewer protections as a buyer, which is why scammers try to steer you toward these methods.\"}, {\"编号\": 2, \"标题\": \"Check out the seller's profile.\", \"描述\": \"One of the benefits Facebook Marketplace has over other online person-to-person sale and auction websites is that you must have a Facebook account to post a listing or buy an item. Checking the seller's profile will help you determine whether the seller is legitimate or a possible scam artist.\\nKeep in mind that a legitimate seller may have a lot of information that is restricted to friends only, but you might not get a lot of information from their public profile. However, you can still see their main profile picture and how long they've had a Facebook account.\\nFor example, if a seller only started their Facebook account the day before they posted the listing, they may be attempting to scam you.\"}, {\"编号\": 3, \"标题\": \"Use Facebook Messenger cautiously.\", \"描述\": \"Facebook allows you to talk to the seller using Facebook Messenger to negotiate a final price and close the sale. If you suspect the listing is fraudulent, be careful what you say to the seller.\\nAvoid giving out any personal information. Don't give the seller your bank account or credit card number over Facebook Messenger, or any other information the seller could potentially use to steal your identity.\\nIf the seller is claiming to be local but you don't believe they are, you can ask them questions about local events or different neighborhoods to gauge their actual familiarity with the area.\\nUse your best judgment and if you have a bad feeling in your gut after talking to them, shut down the transaction.\"}, {\"编号\": 4, \"标题\": \"Pay only with secured payment systems.\", \"描述\": \"If you're completing the purchase online, payment systems such as PayPal offer you protection as a buyer in the event the seller does not deliver the item you purchase.\\nScam artists often will try to get you to pay with a money order, cash, or wire transfer. Avoid these methods of payment – even with local sellers – because if the seller runs off with your money, you won't have any way to trace it or get it back.\\nIf a local seller wants cash, use your best judgment. Generally, a legitimate seller will not refuse a method of payment that you offer. Secured payment systems offer benefits and greater confidence to sellers as well.\"}, {\"编号\": 5, \"标题\": \"Meet local sellers in a safe area.\", \"描述\": \"The Facebook Marketplace originally was designed to be used primarily by people who lived in the same area. However, just because someone lives near you doesn't mean they're not going to scam you.\\nBe wary of a seller who wants you to come to their house, or who wants to meet at night. Insist on making the exchange in a public place during daylight hours – especially if you are paying them in person.\\nMany local police precincts will allow you to meet the person in their parking lot, or in the vestibule of the station. If you have this option available, it is the most secure place to meet a seller.\"}]}, {\"编号\": 3, \"标题\": \"Selling Items\", \"步骤\": [{\"编号\": 1, \"标题\": \"Accept only the exact purchase price.\", \"描述\": \"In one common scam, the scam artist/buyer offers to pay you more for the item than you are asking. The scam artist then says you can mail them a check or money order for the difference.\\nWhat actually happens here is that the scam artist's payment fails, but they have already received the amount you reimbursed them for the \\\"overpayment.\\\" They may also have received the item as well.\\nThere is no legitimate reason a person would need to pay you more than your asking price for an item, expecting you to give them back the difference.\"}, {\"编号\": 2, \"标题\": \"Look at the buyer's profile.\", \"描述\": \"If you want to buy an item on the Facebook Marketplace, you must have a Facebook profile. A legitimate buyer will have a robust profile, while a scam artist likely will have a skeletal profile created recently.\\nSome users' privacy settings may limit the amount of information you can glean from their profile. However, you'll still be able to see their main profile picture and a general chronology of the profile itself.\"}, {\"编号\": 3, \"标题\": \"Speak to the buyer on Facebook Messenger.\", \"描述\": \"One advantage of the Facebook Marketplace is that it allows you to have a conversation with your buyer within Facebook. However, use caution if you suspect the buyer is a scammer.\\nIf the buyer claims to be local but you suspect they aren't, ask them questions about local events or neighborhoods. Depending on their answers, you'll know how familiar they actually are with the area.\\nDon't ignore gut feelings. If you feel like something just isn't right, don't be afraid to pull out of the transaction and call off the sale.\"}, {\"编号\": 4, \"标题\": \"Limit acceptable methods of payment.\", \"描述\": \"Secure payment systems offer protection for buyers as well as for sellers. Scam artists frequently will request to pay in some alternate way, such as by giving you gift cards.\\nWith the gift card scam, the gift cards typically have a zero balance, or were stolen and cannot be used.\\nMoney transfer services or wire services don't provide any guarantee that the money will arrive, or give you any protection if you send the item and never receive payment.\"}, {\"编号\": 5, \"标题\": \"Ship items domestically only.\", \"描述\": \"Some scam artists will request that you ship the item they've purchased to another country. During the time it takes the item to arrive, their payment has already failed.\\nThe idea behind this scam is that you will see that you've been paid and go ahead and ship the item. Later, the payment fails, or the buyer's check bounces, and it's too late for you to reverse the shipment of the item.\\nYou can avoid this scam by stating clearly in your listing where you are willing to ship the item and refusing to deviate from this.\"}, {\"编号\": 6, \"标题\": \"Meet local buyers in a well-lit, public location.\", \"描述\": \"Local scam artists may try to steal from buyers, and they can take more than just the item you had listed for sale. Be especially wary if you are selling electronics, or smaller items that can be easily taken.\\nRefuse to meet the buyer in a rundown location or seedy part of town and don't meet up at night.\\nCheck with your local police precinct to see if you can meet your buyer in their parking lot or just inside the station. A scam artist/buyer who is intending to rob you or rip you off will balk at this location.\"}]}, {\"编号\": 4, \"标题\": \"Reporting Scams\", \"步骤\": [{\"编号\": 1, \"标题\": \"Report the item to Facebook.\", \"描述\": \"The Facebook Marketplace has a simple, three-step process for reporting a listing that you believe is a scam, or that otherwise violates the Facebook Marketplace Community Standards.\\nGo to the Marketplace and find the item you suspect is a scam. When you click on that post, you'll see a link that says \\\"Report Post\\\" on the bottom right. Click that link and follow the instructions to make your report.\"}, {\"编号\": 2, \"标题\": \"File a report with the FBI.\", \"描述\": \"In the United States, you can report a Facebook Marketplace scam to the FBI using the Department's Internet Crime Complaint Center (IC3). You can use this service if you live in the U.S., even if the scammer is elsewhere or you don't know where the scammer lives. If you live outside the U.S., you can still file a report if you have reason to believe the scammer is located in the U.S.\\nGo to the website at https://www.ic3.gov/default.aspx to learn more about the service and file your report. The information you provide will go into a database that is used by federal, state, and local law enforcement to identify patterns of fraudulent activity.\\nGather all the information you have about the person who posted the scam listing as well as the listing itself.\\nWhile filing a report with the FBI does not mean that law enforcement will actively investigate your case specifically, it does help their efforts and may lead to additional evidence that helps stop the scammer.\"}, {\"编号\": 3, \"标题\": \"Contact the local police.\", \"描述\": \"Especially if the scammer appears to live in your local area, filing a police report may help authorities handle the situation. Keep in mind that someone who attempts to scam one person will likely attempt it again.\\nIf you've already reported to the IC3, you can provide that report to your local police. Bring all the information and documentation you have about the transaction, including a printout of any conversations you had with the scam artist through Facebook Messenger.\\nGo to the police station in person to file your report. Do not call 911 or your country's equivalent emergency number unless there is an actual emergency and you feel your life or safety is in immediate danger.\\nGet a copy of the police report for your records. You may want to call the officer who filed the report after a week or two to follow up if you haven't heard any news on the status of your case.\"}], \"小提示\": [\"You can use Facebook Marketplace on iPhone, Android or your desktop or laptop.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,011 | How to Avoid Fake Friends | 1. Spotting a Two-Faced Friend
1-1. Notice if they don’t root for you to succeed.
A fake friend will be jealous of the good things in your life, so they won’t want you to attain the things you want. They may respond to good news with criticism or negativity, so think about how your friend acts when you tell them about positive changes in your life. Additionally, consider if they make you feel bad when you share good news.
You might say, “Today I finally received that promotion I’ve been working toward!” They may respond, “Yeah, but don’t you have to work more hours? Say goodbye to your hobbies.”
Similarly, you could say, “Next month I’m spending a week in Cancun,” and they reply, “Must be nice to leave town whenever you like. Some of us actually have responsibilities.”
1-2. Pay attention when a friend is caught gossiping or spreading rumors.
Gossip and rumors are always cause for concern, even if they’re not about you. A friend who is willing to gossip about someone else will likely talk about you behind your back. Listen carefully to what your friend says about other people. Additionally, take note when people tell you your friend said something about you.
For example, they might trash talk a mutual friend that you share. Similarly, they may only share bad stories about the people they know, which is a red flag.
1-3. Stay away from a friend who judges you.
You might notice that your fake friend is critical about how you look, what you do, and what interests you. Similarly, consider if you find yourself feeling bad about yourself after spending time with them. If your friend doesn’t value who you are, then they’re likely a fake friend.
They might say things like, “I can’t believe you’re actually wearing that,” “Wow, I would quit if I had to do your job,” or “That might be fun to do if you’re boring.”
1-4. Set boundaries with a friend who’s always trying to compete with you.
You may have a close friend who claims to be a big supporter of you but constantly tries to one-up everything you do. Consider if your friend is always trying to top you and if they constantly pursue what you want or have. If this happens, let your friend know that you are rooting for their success and expect them to do the same. Then, limit what you share with them.
You might say, “It feels like you’re trying to compete with me, but we’re friends. I want you to be happy in life, and I hope you want the same things for me.”
1-5. Notice if your friend is fake to other people.
Listen to how your friend talks about other people versus how they treatment them. If your friend says bad things about a person behind their back but acts nice to their face, they’re being fake. This may mean that your friend is fake to you, as well.
For instance, your friend might say things like, “Amy is so annoying. I wish we could just stop hanging out with her.” Then, when Amy shows up, your friend might hug her and say, “It’s so good to see you! I’ve really missed spending time with you.”
2. Dealing with a User
2-1. Consider if your friend is using you to help them succeed.
You may have a fake friend who’s hoping to use your friendship to help them improve their status at work or school. Notice if your friend asks you to help them with assignments but doesn’t offer help in return. Similarly, pay attention when your friend makes you look bad so they look good.
For example, your friend might blame you for a late assignment even though it was their fault, or they might tell your boss that you said something you didn’t.
2-2. Notice if your friend only wants to hang out when things are going well.
Fair-weather friends are people who like spending time with you when your life is going well. Consider if you have a friend that’s always around when you have money and don’t need support but disappears as soon as times get hard. They may be a fair-weather friend.
For example, a fair-weather friend might spend a lot of time with you while you have a good job and can pick up the tab for meals and drinks. However, they might suddenly be busy when you lose your job and can’t afford to pay anymore.
2-3. Pay attention if they only contact you when they need something.
They might need money, advise, support, or someone to go out with. Notice if every time your friend calls or texts it leads to some type of request or leads to you giving them your time and energy. If they only want you when they need you, they may be a fake friend.
For instance, after a week of ignoring you they might suddenly text, “Can I borrow $50 until Thursday?” “Can you give me a ride?” or “Today’s been rough.”
2-4. Question them when they break off plans at the last minute.
Sometimes your friends will cancel plans for a valid reason, and that’s okay. However, a fake friend will cancel plans because something better came up or they just don’t feel like seeing you. When your friend cancels on you, ask them why. If they’re canceling plans often, it may be time to distance yourself from them.
You might say, “I’m really sorry you can’t make it tonight. Are you okay?”
3. Breaking Ties with a Fake Friend
3-1. Distance yourself from your fake friend.
Cut back on how much time you’re spending with your friend. Instead, hang out with people you know care about you, or work on making new friends. During this time, consider if you want to continue with the friendship moving forward.
You don’t need to tell your friend that you’re distancing yourself from them. Just don’t make plans with them. If they call or text, wait a few hours or days before you get back to them.
3-2. Avoid sharing your secrets or personal information with them.
Don’t tell them anything they might use for gossip or could use to make you look bad. Keep your conversations focused on neutral topics, like the news, weather, and TV shows.
Try to keep them talking so you don’t have to share anything about yourself. Ask them questions, and show interest in what’s going on in their life. Ask, “What have you been up to lately?” “What’s your new boyfriend like?” and “What are you hoping to do next weekend?”
3-3. Talk to your friend if you want to break up.
Choose a time when you and your friend can talk alone. Then, tell them how your friendship is making you feel, as well as what you want out of a friendship. Thank them for the fun times you’ve had together, but tell them that you think it’s better if you don’t hang out anymore.
Say, lately I’ve felt really bad about myself after we hang out. I want a friendship that makes me feel good about myself. I really enjoyed the time we spent at the coffee house, so thanks for introducing me to that spot. However, I think we should stop spending time together.”
3-4. Express the hurt you feel in a letter, then destroy it.
You likely want your friend to feel bad about how they made you feel, but it’s unlikely that they’ll see things from your perspective. Your friend probably doesn’t even realize they’re a fake friend. To release your feelings, write a letter to your fake friend about how they made you feel. Then, tear it up or burn it.
Writing helps you vent all of your thoughts without having to share them with someone else.
4. Recognizing Real Friends
4-1. Expect a real friend to be there for you when you need them.
When you need a shoulder to cry on or help with a problem, a real friend is going to offer you support. Make sure the friends you choose are reliable and follow through on their promises. This is a sign that they’re a true friend.
Make sure that you reciprocate and help your friend when they’re in need.
4-2. Look for friends that want you to be happy.
When good things are happening in your life, a true friend will celebrate with you. They’ll be among your biggest supporters, and they’ll always encourage you to go after what you want. Ask yourself if your friends are your biggest cheerleaders. If they are, then they’re likely true friends.
For example, a true friend will be happy for you when you get engaged, even if they’re single. Similarly, a real friend will be happy for if you get your dream job or a new house.
4-3. Pick friends who let you be yourself.
While fake friends might criticize who you are, a true friend will accept you. They’ll appreciate how you dress and what you like. Ask yourself if you feel comfortable being yourself around your friends. If so, they’re probably true friends.
When you’re with a true friend, you shouldn’t have to hide how you think or feel. Similarly, you shouldn’t have to dress a certain way.
4-4. Value friends who put an equal amount of effort into your relationship.
When you’re dealing with a fake friend, you might feel like you’re always the person making an effort to keep the friendship alive. However, a true friend will work just as hard as you do. Look for friends who sometimes contact you first and who reach out to make plans.
If you have a friend who’s been putting equal effort into your friendship but has recently been slacking, talk to them about what’s going on. They may be going through a rough time, so don’t assume that they’re being fake.
4-5. Make mutual trust the foundation of your friendships.
A true friend is someone you can trust with your secrets. At first, just tell the person minor details about yourself. As your trust grows, share more with them.
Let your trust build gradually. Don’t share your deep secrets with people when you first meet them. Start small and slowly reveal who you are over time.
Warnings
Don’t try to get revenge on a fake friend or try to get back at them for hurting you. This will only prolong your suffering and make you feel worse.[19]
X
Research source
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Spotting a Two-Faced Friend\\n1-1. Notice if they don’t root for you to succeed.\\nA fake friend will be jealous of the good things in your life, so they won’t want you to attain the things you want. They may respond to good news with criticism or negativity, so think about how your friend acts when you tell them about positive changes in your life. Additionally, consider if they make you feel bad when you share good news.\\nYou might say, “Today I finally received that promotion I’ve been working toward!” They may respond, “Yeah, but don’t you have to work more hours? Say goodbye to your hobbies.”\\nSimilarly, you could say, “Next month I’m spending a week in Cancun,” and they reply, “Must be nice to leave town whenever you like. Some of us actually have responsibilities.”\\n1-2. Pay attention when a friend is caught gossiping or spreading rumors.\\nGossip and rumors are always cause for concern, even if they’re not about you. A friend who is willing to gossip about someone else will likely talk about you behind your back. Listen carefully to what your friend says about other people. Additionally, take note when people tell you your friend said something about you.\\nFor example, they might trash talk a mutual friend that you share. Similarly, they may only share bad stories about the people they know, which is a red flag.\\n1-3. Stay away from a friend who judges you.\\nYou might notice that your fake friend is critical about how you look, what you do, and what interests you. Similarly, consider if you find yourself feeling bad about yourself after spending time with them. If your friend doesn’t value who you are, then they’re likely a fake friend.\\nThey might say things like, “I can’t believe you’re actually wearing that,” “Wow, I would quit if I had to do your job,” or “That might be fun to do if you’re boring.”\\n1-4. Set boundaries with a friend who’s always trying to compete with you.\\nYou may have a close friend who claims to be a big supporter of you but constantly tries to one-up everything you do. Consider if your friend is always trying to top you and if they constantly pursue what you want or have. If this happens, let your friend know that you are rooting for their success and expect them to do the same. Then, limit what you share with them.\\nYou might say, “It feels like you’re trying to compete with me, but we’re friends. I want you to be happy in life, and I hope you want the same things for me.”\\n1-5. Notice if your friend is fake to other people.\\nListen to how your friend talks about other people versus how they treatment them. If your friend says bad things about a person behind their back but acts nice to their face, they’re being fake. This may mean that your friend is fake to you, as well.\\nFor instance, your friend might say things like, “Amy is so annoying. I wish we could just stop hanging out with her.” Then, when Amy shows up, your friend might hug her and say, “It’s so good to see you! I’ve really missed spending time with you.”\\n2. Dealing with a User\\n2-1. Consider if your friend is using you to help them succeed.\\nYou may have a fake friend who’s hoping to use your friendship to help them improve their status at work or school. Notice if your friend asks you to help them with assignments but doesn’t offer help in return. Similarly, pay attention when your friend makes you look bad so they look good.\\nFor example, your friend might blame you for a late assignment even though it was their fault, or they might tell your boss that you said something you didn’t.\\n2-2. Notice if your friend only wants to hang out when things are going well.\\nFair-weather friends are people who like spending time with you when your life is going well. Consider if you have a friend that’s always around when you have money and don’t need support but disappears as soon as times get hard. They may be a fair-weather friend.\\nFor example, a fair-weather friend might spend a lot of time with you while you have a good job and can pick up the tab for meals and drinks. However, they might suddenly be busy when you lose your job and can’t afford to pay anymore.\\n2-3. Pay attention if they only contact you when they need something.\\nThey might need money, advise, support, or someone to go out with. Notice if every time your friend calls or texts it leads to some type of request or leads to you giving them your time and energy. If they only want you when they need you, they may be a fake friend.\\nFor instance, after a week of ignoring you they might suddenly text, “Can I borrow $50 until Thursday?” “Can you give me a ride?” or “Today’s been rough.”\\n2-4. Question them when they break off plans at the last minute.\\nSometimes your friends will cancel plans for a valid reason, and that’s okay. However, a fake friend will cancel plans because something better came up or they just don’t feel like seeing you. When your friend cancels on you, ask them why. If they’re canceling plans often, it may be time to distance yourself from them.\\nYou might say, “I’m really sorry you can’t make it tonight. Are you okay?”\\n3. Breaking Ties with a Fake Friend\\n3-1. Distance yourself from your fake friend.\\nCut back on how much time you’re spending with your friend. Instead, hang out with people you know care about you, or work on making new friends. During this time, consider if you want to continue with the friendship moving forward.\\nYou don’t need to tell your friend that you’re distancing yourself from them. Just don’t make plans with them. If they call or text, wait a few hours or days before you get back to them.\\n3-2. Avoid sharing your secrets or personal information with them.\\nDon’t tell them anything they might use for gossip or could use to make you look bad. Keep your conversations focused on neutral topics, like the news, weather, and TV shows.\\nTry to keep them talking so you don’t have to share anything about yourself. Ask them questions, and show interest in what’s going on in their life. Ask, “What have you been up to lately?” “What’s your new boyfriend like?” and “What are you hoping to do next weekend?”\\n3-3. Talk to your friend if you want to break up.\\nChoose a time when you and your friend can talk alone. Then, tell them how your friendship is making you feel, as well as what you want out of a friendship. Thank them for the fun times you’ve had together, but tell them that you think it’s better if you don’t hang out anymore.\\nSay, lately I’ve felt really bad about myself after we hang out. I want a friendship that makes me feel good about myself. I really enjoyed the time we spent at the coffee house, so thanks for introducing me to that spot. However, I think we should stop spending time together.”\\n3-4. Express the hurt you feel in a letter, then destroy it.\\nYou likely want your friend to feel bad about how they made you feel, but it’s unlikely that they’ll see things from your perspective. Your friend probably doesn’t even realize they’re a fake friend. To release your feelings, write a letter to your fake friend about how they made you feel. Then, tear it up or burn it.\\nWriting helps you vent all of your thoughts without having to share them with someone else.\\n4. Recognizing Real Friends\\n4-1. Expect a real friend to be there for you when you need them.\\nWhen you need a shoulder to cry on or help with a problem, a real friend is going to offer you support. Make sure the friends you choose are reliable and follow through on their promises. This is a sign that they’re a true friend.\\nMake sure that you reciprocate and help your friend when they’re in need.\\n4-2. Look for friends that want you to be happy.\\nWhen good things are happening in your life, a true friend will celebrate with you. They’ll be among your biggest supporters, and they’ll always encourage you to go after what you want. Ask yourself if your friends are your biggest cheerleaders. If they are, then they’re likely true friends.\\nFor example, a true friend will be happy for you when you get engaged, even if they’re single. Similarly, a real friend will be happy for if you get your dream job or a new house.\\n4-3. Pick friends who let you be yourself.\\nWhile fake friends might criticize who you are, a true friend will accept you. They’ll appreciate how you dress and what you like. Ask yourself if you feel comfortable being yourself around your friends. If so, they’re probably true friends.\\nWhen you’re with a true friend, you shouldn’t have to hide how you think or feel. Similarly, you shouldn’t have to dress a certain way.\\n4-4. Value friends who put an equal amount of effort into your relationship.\\nWhen you’re dealing with a fake friend, you might feel like you’re always the person making an effort to keep the friendship alive. However, a true friend will work just as hard as you do. Look for friends who sometimes contact you first and who reach out to make plans.\\nIf you have a friend who’s been putting equal effort into your friendship but has recently been slacking, talk to them about what’s going on. They may be going through a rough time, so don’t assume that they’re being fake.\\n4-5. Make mutual trust the foundation of your friendships.\\nA true friend is someone you can trust with your secrets. At first, just tell the person minor details about yourself. As your trust grows, share more with them.\\nLet your trust build gradually. Don’t share your deep secrets with people when you first meet them. Start small and slowly reveal who you are over time.\\nWarnings\\nDon’t try to get revenge on a fake friend or try to get back at them for hurting you. This will only prolong your suffering and make you feel worse.[19]\\nX\\nResearch source\\n\", \"简要回答\": \"If you’re worried about a friend being fake, it’s likely something is wrong. Unfortunately, fake friends are out there, and they can be really hard to avoid. Luckily, you can learn to spot a two-faced fake friend so you can steer clear of them. If you have a fake friend, it’s best to break ties with them by distancing yourself or telling them your friendship is over. In the meantime, focus on finding real friends who are truly there for you. Check out the tips below to learn how to spot fake friends and avoid them in the future.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Spotting a Two-Faced Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Notice if they don’t root for you to succeed.\", \"描述\": \"A fake friend will be jealous of the good things in your life, so they won’t want you to attain the things you want. They may respond to good news with criticism or negativity, so think about how your friend acts when you tell them about positive changes in your life. Additionally, consider if they make you feel bad when you share good news.\\nYou might say, “Today I finally received that promotion I’ve been working toward!” They may respond, “Yeah, but don’t you have to work more hours? Say goodbye to your hobbies.”\\nSimilarly, you could say, “Next month I’m spending a week in Cancun,” and they reply, “Must be nice to leave town whenever you like. Some of us actually have responsibilities.”\"}, {\"编号\": 2, \"标题\": \"Pay attention when a friend is caught gossiping or spreading rumors.\", \"描述\": \"Gossip and rumors are always cause for concern, even if they’re not about you. A friend who is willing to gossip about someone else will likely talk about you behind your back. Listen carefully to what your friend says about other people. Additionally, take note when people tell you your friend said something about you.\\nFor example, they might trash talk a mutual friend that you share. Similarly, they may only share bad stories about the people they know, which is a red flag.\"}, {\"编号\": 3, \"标题\": \"Stay away from a friend who judges you.\", \"描述\": \"You might notice that your fake friend is critical about how you look, what you do, and what interests you. Similarly, consider if you find yourself feeling bad about yourself after spending time with them. If your friend doesn’t value who you are, then they’re likely a fake friend.\\nThey might say things like, “I can’t believe you’re actually wearing that,” “Wow, I would quit if I had to do your job,” or “That might be fun to do if you’re boring.”\"}, {\"编号\": 4, \"标题\": \"Set boundaries with a friend who’s always trying to compete with you.\", \"描述\": \"You may have a close friend who claims to be a big supporter of you but constantly tries to one-up everything you do. Consider if your friend is always trying to top you and if they constantly pursue what you want or have. If this happens, let your friend know that you are rooting for their success and expect them to do the same. Then, limit what you share with them.\\nYou might say, “It feels like you’re trying to compete with me, but we’re friends. I want you to be happy in life, and I hope you want the same things for me.”\"}, {\"编号\": 5, \"标题\": \"Notice if your friend is fake to other people.\", \"描述\": \"Listen to how your friend talks about other people versus how they treatment them. If your friend says bad things about a person behind their back but acts nice to their face, they’re being fake. This may mean that your friend is fake to you, as well.\\nFor instance, your friend might say things like, “Amy is so annoying. I wish we could just stop hanging out with her.” Then, when Amy shows up, your friend might hug her and say, “It’s so good to see you! I’ve really missed spending time with you.”\"}]}, {\"编号\": 2, \"标题\": \"Dealing with a User\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider if your friend is using you to help them succeed.\", \"描述\": \"You may have a fake friend who’s hoping to use your friendship to help them improve their status at work or school. Notice if your friend asks you to help them with assignments but doesn’t offer help in return. Similarly, pay attention when your friend makes you look bad so they look good.\\nFor example, your friend might blame you for a late assignment even though it was their fault, or they might tell your boss that you said something you didn’t.\"}, {\"编号\": 2, \"标题\": \"Notice if your friend only wants to hang out when things are going well.\", \"描述\": \"Fair-weather friends are people who like spending time with you when your life is going well. Consider if you have a friend that’s always around when you have money and don’t need support but disappears as soon as times get hard. They may be a fair-weather friend.\\nFor example, a fair-weather friend might spend a lot of time with you while you have a good job and can pick up the tab for meals and drinks. However, they might suddenly be busy when you lose your job and can’t afford to pay anymore.\"}, {\"编号\": 3, \"标题\": \"Pay attention if they only contact you when they need something.\", \"描述\": \"They might need money, advise, support, or someone to go out with. Notice if every time your friend calls or texts it leads to some type of request or leads to you giving them your time and energy. If they only want you when they need you, they may be a fake friend.\\nFor instance, after a week of ignoring you they might suddenly text, “Can I borrow $50 until Thursday?” “Can you give me a ride?” or “Today’s been rough.”\"}, {\"编号\": 4, \"标题\": \"Question them when they break off plans at the last minute.\", \"描述\": \"Sometimes your friends will cancel plans for a valid reason, and that’s okay. However, a fake friend will cancel plans because something better came up or they just don’t feel like seeing you. When your friend cancels on you, ask them why. If they’re canceling plans often, it may be time to distance yourself from them.\\nYou might say, “I’m really sorry you can’t make it tonight. Are you okay?”\"}]}, {\"编号\": 3, \"标题\": \"Breaking Ties with a Fake Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Distance yourself from your fake friend.\", \"描述\": \"Cut back on how much time you’re spending with your friend. Instead, hang out with people you know care about you, or work on making new friends. During this time, consider if you want to continue with the friendship moving forward.\\nYou don’t need to tell your friend that you’re distancing yourself from them. Just don’t make plans with them. If they call or text, wait a few hours or days before you get back to them.\"}, {\"编号\": 2, \"标题\": \"Avoid sharing your secrets or personal information with them.\", \"描述\": \"Don’t tell them anything they might use for gossip or could use to make you look bad. Keep your conversations focused on neutral topics, like the news, weather, and TV shows.\\nTry to keep them talking so you don’t have to share anything about yourself. Ask them questions, and show interest in what’s going on in their life. Ask, “What have you been up to lately?” “What’s your new boyfriend like?” and “What are you hoping to do next weekend?”\"}, {\"编号\": 3, \"标题\": \"Talk to your friend if you want to break up.\", \"描述\": \"Choose a time when you and your friend can talk alone. Then, tell them how your friendship is making you feel, as well as what you want out of a friendship. Thank them for the fun times you’ve had together, but tell them that you think it’s better if you don’t hang out anymore.\\nSay, lately I’ve felt really bad about myself after we hang out. I want a friendship that makes me feel good about myself. I really enjoyed the time we spent at the coffee house, so thanks for introducing me to that spot. However, I think we should stop spending time together.”\"}, {\"编号\": 4, \"标题\": \"Express the hurt you feel in a letter, then destroy it.\", \"描述\": \"You likely want your friend to feel bad about how they made you feel, but it’s unlikely that they’ll see things from your perspective. Your friend probably doesn’t even realize they’re a fake friend. To release your feelings, write a letter to your fake friend about how they made you feel. Then, tear it up or burn it.\\nWriting helps you vent all of your thoughts without having to share them with someone else.\"}]}, {\"编号\": 4, \"标题\": \"Recognizing Real Friends\", \"步骤\": [{\"编号\": 1, \"标题\": \"Expect a real friend to be there for you when you need them.\", \"描述\": \"When you need a shoulder to cry on or help with a problem, a real friend is going to offer you support. Make sure the friends you choose are reliable and follow through on their promises. This is a sign that they’re a true friend.\\nMake sure that you reciprocate and help your friend when they’re in need.\"}, {\"编号\": 2, \"标题\": \"Look for friends that want you to be happy.\", \"描述\": \"When good things are happening in your life, a true friend will celebrate with you. They’ll be among your biggest supporters, and they’ll always encourage you to go after what you want. Ask yourself if your friends are your biggest cheerleaders. If they are, then they’re likely true friends.\\nFor example, a true friend will be happy for you when you get engaged, even if they’re single. Similarly, a real friend will be happy for if you get your dream job or a new house.\"}, {\"编号\": 3, \"标题\": \"Pick friends who let you be yourself.\", \"描述\": \"While fake friends might criticize who you are, a true friend will accept you. They’ll appreciate how you dress and what you like. Ask yourself if you feel comfortable being yourself around your friends. If so, they’re probably true friends.\\nWhen you’re with a true friend, you shouldn’t have to hide how you think or feel. Similarly, you shouldn’t have to dress a certain way.\"}, {\"编号\": 4, \"标题\": \"Value friends who put an equal amount of effort into your relationship.\", \"描述\": \"When you’re dealing with a fake friend, you might feel like you’re always the person making an effort to keep the friendship alive. However, a true friend will work just as hard as you do. Look for friends who sometimes contact you first and who reach out to make plans.\\nIf you have a friend who’s been putting equal effort into your friendship but has recently been slacking, talk to them about what’s going on. They may be going through a rough time, so don’t assume that they’re being fake.\"}, {\"编号\": 5, \"标题\": \"Make mutual trust the foundation of your friendships.\", \"描述\": \"A true friend is someone you can trust with your secrets. At first, just tell the person minor details about yourself. As your trust grows, share more with them.\\nLet your trust build gradually. Don’t share your deep secrets with people when you first meet them. Start small and slowly reveal who you are over time.\"}], \"注意事项\": [\"Don’t try to get revenge on a fake friend or try to get back at them for hurting you. This will only prolong your suffering and make you feel worse.[19]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,012 | How to Avoid Fallen Arches | 1. Avoiding Fallen Arches with Home Care
1-1. Recognize the symptoms.
Flat feet from childhood don't usually cause significant symptoms, although having your arches fall or flatten as an adult is typically more problematic. The most common symptoms due to fallen arches is sharp and burning pain throughout the arch and into the heel area, although other symptoms include: calf, knee and/or low back pain, swelling around the ankles, difficulty standing on tiptoes and inability to jump high or run fast.
Common issues associated with fallen arches include plantar fasciitis (inflammation), chronic foot fatigue and increased risk of arthritis of the foot / ankle.
Fallen arches are not always bilateral — it can occur in only one foot, especially after suffering a broken ankle or foot.
1-2. Avoid becoming overweight.
One of the biggest risk factors for fallen arches is obesity, especially if combined with wearing unsupportive shoes. The more weight you put on your frame, the more pressure the bones, ligaments and tendons of your feet have to endure. Too much pressure leads to overstretching and damage to the posterior tibial tendon, which runs from the calf muscle along the inside of the ankle and terminates within the arch of the foot. This tendon is the most important part of the arch because it provides the most support or "spring".
Many obese people have fallen arches and tend to over-pronate their ankles (the joints collapse and turn in), which then leads to a knock-knee posture.
Losing weight won't reverse fallen arches in most cases, but it will make a positive impact on foot symptoms and biomechanics (movement).
The key to losing weight or maintaining a healthy weight is reducing your daily calories. You will need to calculate your basal metabolic rate and strive to eat fewer calories than you burn every day.
1-3. Wear supportive footwear.
Wearing sturdy shoes with good arch support won't completely eliminate the risk of fallen arches, but it will certainly make a positive impact on your feet and reduce tendon strain. Avoid flimsy shoes, flip flops and high heels (greater than 2.25 inches), especially if you're on the heavy side. Instead, choose comfortable walking or athletic shoes with substantial arch support, a roomy toe box, firm heel counter and a flexible sole. Furthermore, make sure the materials of your shoes are somewhat breathable — leather and suede are good choices.
Get fitted for your shoes later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.
You should have enough room in the toe box of your shoes to be able to wiggle your toes.
1-4. Soak your feet in warm salt baths.
Soaking your feet in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle and/or tendon strain.The magnesium in the salt helps the muscles and other soft tissues to relax. The warm salt bath is more for symptom relief and prevention of plantar fasciitis than it is for directly preventing fallen arches, but anything that promotes health in the feet is a good idea. About 30 minutes spent soaking on a nightly basis is a good starting point.
If swelling is a particular problem in your feet after a day at work, then follow the warm salt bath with a quick ice bath until your feet feel numb (about 10 to 15 minutes).
Sometimes women develop fallen arches during the later stages of pregnancy that then recover once the baby is born.
It’s considered normal for children to have flat feet until the age of five years (and sometimes as late as 10 years) because it takes time for the bones, ligaments and tendons of the foot to form a supportive arch.
1-5. Massage your sore arches.
Give yourself a foot massage on a regular basis. Getting at your arches may prove a little awkward, so buy a small wooden roller with ridges that's made for massaging feet. Place it under your feet while sitting down and roll back and forth over it while applying light pressure. A deep tissue massage is helpful for mild-to-moderate muscle and tendon strains because it reduces muscle spasm, combats inflammation and promotes relaxation. Start with 10-15 minutes worth on a nightly basis and progress up to 30 minutes after a few weeks time
As an alternative to a wooden roller, position a tennis ball underneath your foot and roll on it slowly for 10 to 15 minutes a few times daily until the soreness in your arches fades away.
After the foot massage, stretch the sole of your foot by wrapping a towel around the end of your toes and then trying to extend your leg — hold for 30 seconds and repeat of few times.
Consider applying peppermint lotion to your feet after massaging them — it will tingle and invigorate them.
2. Seeking Preventative Treatments
2-1. Get a pair of custom orthotics made.
Since arch support is the best strategy for avoiding fallen arches, consider getting custom-made orthotics for your shoes. Orthotics are semi-rigid shoe inserts that not only support the arch of your foot, but they also combat over-pronation and promote better biomechanics while standing, walking and running. By providing cushioning and some shock absorption, orthotics also help to reduce the risk of problems developing in your ankles, knees, hips and low back.
It's important to realize that foot orthotics don't reverse any structural deformities of the foot nor can they reconstruct an arch by wearing them over time, but they are a good preventative strategy for avoiding fallen arches.
A variety of different healthcare professionals make custom orthotics, but they are not always covered by health insurance, so check your policy.
Wearing orthotics often requires taking the shoes original insoles out in order to make enough room for your feet.
2-2. See a podiatrist.
Podiatrists are foot specialist who are familiar with all conditions and diseases of the feet, including fallen arches. Podiatrists can examine your foot and try to determine the risk factors that contributed to your flat feet. They will also look for any signs of bone trauma (fractures or dislocations), possibly with the help of x-rays. Depending on the severity of your symptoms and the cause of your fallen arches, the foot doctor may recommend basic home care (rest, salt baths, cold therapy, anti-inflammatory medications), orthotic therapy, casting or bracing the foot, or some form of surgery for the tendons of the feet.
X-rays are ideal for seeing bones, but they are not diagnostic for soft tissue problems affecting tendons and ligaments.
Podiatrists are trained for relatively minor operations of the feet, but more complex surgeries are usually reserved for orthopedic surgeons.
2-3. Consider physiotherapy treatments.
If you're particularly concerned about developing fallen arches, then get a referral to a physical therapist and discuss how rehabilitation might help prevent them. A physical therapist can show you specific and tailored stretches and strengthening exercises for your feet, Achilles tendons and calf muscles that can help prevent fallen arches and other common foot problems. Physiotherapy is usually a longer-term commitment for rehabilitating most musculoskeletal issues, so plan on two to three times per week for four to eight weeks as a general guideline. Make sure that you do the exercises at home that your physical therapist teaches you, not just during your sessions together. This is the best way to see improvement.
A good Achilles tendon stretch involves leaning against a wall with one leg at a time outstretched behind you in a lunge-like position. Make sure you keep the outstretched foot flat on the floor to feel a stretch in the tendon that connects your calf muscle to your heel. Hold for about 30 seconds and repeat five to 10 times daily.
Physical therapists can tape your foot with sturdy medical-grade tape, which essentially provides a temporary artificial arch to help relieve symptoms.
Physical therapists can also treat plantar fasciitis (a common complication of fallen arches) with therapeutic ultrasound, which helps to reduce inflammation and tenderness.
Tips
Adult-acquired flat feet affects women four times as often as men and tends to occur more often with advancing age (60 and older).[11]
X
Research source
Do the "flat surface test" to see if your arches have fallen. Dampen your feet and step onto a dry surface that highlights your footprint. If the entire surface of your foot can be discerned from the print, then you have flat feet.
People with normal arches have a crescent of negative space on the inside part of their footprints due to lack of contact with the surface.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Avoiding Fallen Arches with Home Care\\n1-1. Recognize the symptoms.\\nFlat feet from childhood don't usually cause significant symptoms, although having your arches fall or flatten as an adult is typically more problematic. The most common symptoms due to fallen arches is sharp and burning pain throughout the arch and into the heel area, although other symptoms include: calf, knee and/or low back pain, swelling around the ankles, difficulty standing on tiptoes and inability to jump high or run fast.\\nCommon issues associated with fallen arches include plantar fasciitis (inflammation), chronic foot fatigue and increased risk of arthritis of the foot / ankle.\\nFallen arches are not always bilateral — it can occur in only one foot, especially after suffering a broken ankle or foot.\\n1-2. Avoid becoming overweight.\\nOne of the biggest risk factors for fallen arches is obesity, especially if combined with wearing unsupportive shoes. The more weight you put on your frame, the more pressure the bones, ligaments and tendons of your feet have to endure. Too much pressure leads to overstretching and damage to the posterior tibial tendon, which runs from the calf muscle along the inside of the ankle and terminates within the arch of the foot. This tendon is the most important part of the arch because it provides the most support or \\\"spring\\\".\\nMany obese people have fallen arches and tend to over-pronate their ankles (the joints collapse and turn in), which then leads to a knock-knee posture.\\nLosing weight won't reverse fallen arches in most cases, but it will make a positive impact on foot symptoms and biomechanics (movement).\\nThe key to losing weight or maintaining a healthy weight is reducing your daily calories. You will need to calculate your basal metabolic rate and strive to eat fewer calories than you burn every day.\\n1-3. Wear supportive footwear.\\nWearing sturdy shoes with good arch support won't completely eliminate the risk of fallen arches, but it will certainly make a positive impact on your feet and reduce tendon strain. Avoid flimsy shoes, flip flops and high heels (greater than 2.25 inches), especially if you're on the heavy side. Instead, choose comfortable walking or athletic shoes with substantial arch support, a roomy toe box, firm heel counter and a flexible sole. Furthermore, make sure the materials of your shoes are somewhat breathable — leather and suede are good choices.\\nGet fitted for your shoes later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.\\nYou should have enough room in the toe box of your shoes to be able to wiggle your toes.\\n1-4. Soak your feet in warm salt baths.\\nSoaking your feet in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle and/or tendon strain.The magnesium in the salt helps the muscles and other soft tissues to relax. The warm salt bath is more for symptom relief and prevention of plantar fasciitis than it is for directly preventing fallen arches, but anything that promotes health in the feet is a good idea. About 30 minutes spent soaking on a nightly basis is a good starting point.\\nIf swelling is a particular problem in your feet after a day at work, then follow the warm salt bath with a quick ice bath until your feet feel numb (about 10 to 15 minutes).\\nSometimes women develop fallen arches during the later stages of pregnancy that then recover once the baby is born.\\nIt’s considered normal for children to have flat feet until the age of five years (and sometimes as late as 10 years) because it takes time for the bones, ligaments and tendons of the foot to form a supportive arch.\\n1-5. Massage your sore arches.\\nGive yourself a foot massage on a regular basis. Getting at your arches may prove a little awkward, so buy a small wooden roller with ridges that's made for massaging feet. Place it under your feet while sitting down and roll back and forth over it while applying light pressure. A deep tissue massage is helpful for mild-to-moderate muscle and tendon strains because it reduces muscle spasm, combats inflammation and promotes relaxation. Start with 10-15 minutes worth on a nightly basis and progress up to 30 minutes after a few weeks time\\nAs an alternative to a wooden roller, position a tennis ball underneath your foot and roll on it slowly for 10 to 15 minutes a few times daily until the soreness in your arches fades away.\\nAfter the foot massage, stretch the sole of your foot by wrapping a towel around the end of your toes and then trying to extend your leg — hold for 30 seconds and repeat of few times.\\nConsider applying peppermint lotion to your feet after massaging them — it will tingle and invigorate them.\\n2. Seeking Preventative Treatments\\n2-1. Get a pair of custom orthotics made.\\nSince arch support is the best strategy for avoiding fallen arches, consider getting custom-made orthotics for your shoes. Orthotics are semi-rigid shoe inserts that not only support the arch of your foot, but they also combat over-pronation and promote better biomechanics while standing, walking and running. By providing cushioning and some shock absorption, orthotics also help to reduce the risk of problems developing in your ankles, knees, hips and low back.\\nIt's important to realize that foot orthotics don't reverse any structural deformities of the foot nor can they reconstruct an arch by wearing them over time, but they are a good preventative strategy for avoiding fallen arches.\\nA variety of different healthcare professionals make custom orthotics, but they are not always covered by health insurance, so check your policy.\\nWearing orthotics often requires taking the shoes original insoles out in order to make enough room for your feet.\\n2-2. See a podiatrist.\\nPodiatrists are foot specialist who are familiar with all conditions and diseases of the feet, including fallen arches. Podiatrists can examine your foot and try to determine the risk factors that contributed to your flat feet. They will also look for any signs of bone trauma (fractures or dislocations), possibly with the help of x-rays. Depending on the severity of your symptoms and the cause of your fallen arches, the foot doctor may recommend basic home care (rest, salt baths, cold therapy, anti-inflammatory medications), orthotic therapy, casting or bracing the foot, or some form of surgery for the tendons of the feet.\\nX-rays are ideal for seeing bones, but they are not diagnostic for soft tissue problems affecting tendons and ligaments.\\nPodiatrists are trained for relatively minor operations of the feet, but more complex surgeries are usually reserved for orthopedic surgeons.\\n2-3. Consider physiotherapy treatments.\\nIf you're particularly concerned about developing fallen arches, then get a referral to a physical therapist and discuss how rehabilitation might help prevent them. A physical therapist can show you specific and tailored stretches and strengthening exercises for your feet, Achilles tendons and calf muscles that can help prevent fallen arches and other common foot problems. Physiotherapy is usually a longer-term commitment for rehabilitating most musculoskeletal issues, so plan on two to three times per week for four to eight weeks as a general guideline. Make sure that you do the exercises at home that your physical therapist teaches you, not just during your sessions together. This is the best way to see improvement.\\nA good Achilles tendon stretch involves leaning against a wall with one leg at a time outstretched behind you in a lunge-like position. Make sure you keep the outstretched foot flat on the floor to feel a stretch in the tendon that connects your calf muscle to your heel. Hold for about 30 seconds and repeat five to 10 times daily.\\nPhysical therapists can tape your foot with sturdy medical-grade tape, which essentially provides a temporary artificial arch to help relieve symptoms.\\nPhysical therapists can also treat plantar fasciitis (a common complication of fallen arches) with therapeutic ultrasound, which helps to reduce inflammation and tenderness.\\nTips\\nAdult-acquired flat feet affects women four times as often as men and tends to occur more often with advancing age (60 and older).[11]\\nX\\nResearch source\\nDo the \\\"flat surface test\\\" to see if your arches have fallen. Dampen your feet and step onto a dry surface that highlights your footprint. If the entire surface of your foot can be discerned from the print, then you have flat feet.\\nPeople with normal arches have a crescent of negative space on the inside part of their footprints due to lack of contact with the surface.\\n\", \"简要回答\": \"\\\"Fallen arches\\\" is lay language for adult-onset flat feet, or pes planus in medical terminology. Fallen arches develop when the main arch-supporting tendon (the posterior tibial tendon) becomes weakened, which causes the underside of the foot to lose its springiness and gradually collapse. The shape and biomechanics of the foot subsequently change and symptoms eventually arise. Genetic predisposition, obesity and wearing unsupportive footwear are all factors that contribute to fallen arches, which strikes about 25% of American adults. Learning how to reduce your risk of fallen arches is important if you plan on being active for many years to come.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Fallen Arches with Home Care\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize the symptoms.\", \"描述\": \"Flat feet from childhood don't usually cause significant symptoms, although having your arches fall or flatten as an adult is typically more problematic. The most common symptoms due to fallen arches is sharp and burning pain throughout the arch and into the heel area, although other symptoms include: calf, knee and/or low back pain, swelling around the ankles, difficulty standing on tiptoes and inability to jump high or run fast.\\nCommon issues associated with fallen arches include plantar fasciitis (inflammation), chronic foot fatigue and increased risk of arthritis of the foot / ankle.\\nFallen arches are not always bilateral — it can occur in only one foot, especially after suffering a broken ankle or foot.\"}, {\"编号\": 2, \"标题\": \"Avoid becoming overweight.\", \"描述\": \"One of the biggest risk factors for fallen arches is obesity, especially if combined with wearing unsupportive shoes. The more weight you put on your frame, the more pressure the bones, ligaments and tendons of your feet have to endure. Too much pressure leads to overstretching and damage to the posterior tibial tendon, which runs from the calf muscle along the inside of the ankle and terminates within the arch of the foot. This tendon is the most important part of the arch because it provides the most support or \\\"spring\\\".\\nMany obese people have fallen arches and tend to over-pronate their ankles (the joints collapse and turn in), which then leads to a knock-knee posture.\\nLosing weight won't reverse fallen arches in most cases, but it will make a positive impact on foot symptoms and biomechanics (movement).\\nThe key to losing weight or maintaining a healthy weight is reducing your daily calories. You will need to calculate your basal metabolic rate and strive to eat fewer calories than you burn every day.\"}, {\"编号\": 3, \"标题\": \"Wear supportive footwear.\", \"描述\": \"Wearing sturdy shoes with good arch support won't completely eliminate the risk of fallen arches, but it will certainly make a positive impact on your feet and reduce tendon strain. Avoid flimsy shoes, flip flops and high heels (greater than 2.25 inches), especially if you're on the heavy side. Instead, choose comfortable walking or athletic shoes with substantial arch support, a roomy toe box, firm heel counter and a flexible sole. Furthermore, make sure the materials of your shoes are somewhat breathable — leather and suede are good choices.\\nGet fitted for your shoes later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.\\nYou should have enough room in the toe box of your shoes to be able to wiggle your toes.\"}, {\"编号\": 4, \"标题\": \"Soak your feet in warm salt baths.\", \"描述\": \"Soaking your feet in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle and/or tendon strain.The magnesium in the salt helps the muscles and other soft tissues to relax. The warm salt bath is more for symptom relief and prevention of plantar fasciitis than it is for directly preventing fallen arches, but anything that promotes health in the feet is a good idea. About 30 minutes spent soaking on a nightly basis is a good starting point.\\nIf swelling is a particular problem in your feet after a day at work, then follow the warm salt bath with a quick ice bath until your feet feel numb (about 10 to 15 minutes).\\nSometimes women develop fallen arches during the later stages of pregnancy that then recover once the baby is born.\\nIt’s considered normal for children to have flat feet until the age of five years (and sometimes as late as 10 years) because it takes time for the bones, ligaments and tendons of the foot to form a supportive arch.\"}, {\"编号\": 5, \"标题\": \"Massage your sore arches.\", \"描述\": \"Give yourself a foot massage on a regular basis. Getting at your arches may prove a little awkward, so buy a small wooden roller with ridges that's made for massaging feet. Place it under your feet while sitting down and roll back and forth over it while applying light pressure. A deep tissue massage is helpful for mild-to-moderate muscle and tendon strains because it reduces muscle spasm, combats inflammation and promotes relaxation. Start with 10-15 minutes worth on a nightly basis and progress up to 30 minutes after a few weeks time\\nAs an alternative to a wooden roller, position a tennis ball underneath your foot and roll on it slowly for 10 to 15 minutes a few times daily until the soreness in your arches fades away.\\nAfter the foot massage, stretch the sole of your foot by wrapping a towel around the end of your toes and then trying to extend your leg — hold for 30 seconds and repeat of few times.\\nConsider applying peppermint lotion to your feet after massaging them — it will tingle and invigorate them.\"}]}, {\"编号\": 2, \"标题\": \"Seeking Preventative Treatments\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get a pair of custom orthotics made.\", \"描述\": \"Since arch support is the best strategy for avoiding fallen arches, consider getting custom-made orthotics for your shoes. Orthotics are semi-rigid shoe inserts that not only support the arch of your foot, but they also combat over-pronation and promote better biomechanics while standing, walking and running. By providing cushioning and some shock absorption, orthotics also help to reduce the risk of problems developing in your ankles, knees, hips and low back.\\nIt's important to realize that foot orthotics don't reverse any structural deformities of the foot nor can they reconstruct an arch by wearing them over time, but they are a good preventative strategy for avoiding fallen arches.\\nA variety of different healthcare professionals make custom orthotics, but they are not always covered by health insurance, so check your policy.\\nWearing orthotics often requires taking the shoes original insoles out in order to make enough room for your feet.\"}, {\"编号\": 2, \"标题\": \"See a podiatrist.\", \"描述\": \"Podiatrists are foot specialist who are familiar with all conditions and diseases of the feet, including fallen arches. Podiatrists can examine your foot and try to determine the risk factors that contributed to your flat feet. They will also look for any signs of bone trauma (fractures or dislocations), possibly with the help of x-rays. Depending on the severity of your symptoms and the cause of your fallen arches, the foot doctor may recommend basic home care (rest, salt baths, cold therapy, anti-inflammatory medications), orthotic therapy, casting or bracing the foot, or some form of surgery for the tendons of the feet.\\nX-rays are ideal for seeing bones, but they are not diagnostic for soft tissue problems affecting tendons and ligaments.\\nPodiatrists are trained for relatively minor operations of the feet, but more complex surgeries are usually reserved for orthopedic surgeons.\"}, {\"编号\": 3, \"标题\": \"Consider physiotherapy treatments.\", \"描述\": \"If you're particularly concerned about developing fallen arches, then get a referral to a physical therapist and discuss how rehabilitation might help prevent them. A physical therapist can show you specific and tailored stretches and strengthening exercises for your feet, Achilles tendons and calf muscles that can help prevent fallen arches and other common foot problems. Physiotherapy is usually a longer-term commitment for rehabilitating most musculoskeletal issues, so plan on two to three times per week for four to eight weeks as a general guideline. Make sure that you do the exercises at home that your physical therapist teaches you, not just during your sessions together. This is the best way to see improvement.\\nA good Achilles tendon stretch involves leaning against a wall with one leg at a time outstretched behind you in a lunge-like position. Make sure you keep the outstretched foot flat on the floor to feel a stretch in the tendon that connects your calf muscle to your heel. Hold for about 30 seconds and repeat five to 10 times daily.\\nPhysical therapists can tape your foot with sturdy medical-grade tape, which essentially provides a temporary artificial arch to help relieve symptoms.\\nPhysical therapists can also treat plantar fasciitis (a common complication of fallen arches) with therapeutic ultrasound, which helps to reduce inflammation and tenderness.\"}], \"小提示\": [\"Adult-acquired flat feet affects women four times as often as men and tends to occur more often with advancing age (60 and older).[11]\\nX\\nResearch source\\n\", \"Do the \\\"flat surface test\\\" to see if your arches have fallen. Dampen your feet and step onto a dry surface that highlights your footprint. If the entire surface of your foot can be discerned from the print, then you have flat feet.\\n\", \"People with normal arches have a crescent of negative space on the inside part of their footprints due to lack of contact with the surface.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
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