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3,013 | How to Avoid Falling Too Hard for Someone | 1. Dealing with Anxiety About Your Relationship
1-1. Try not to label the relationship too early.
Some people try to label relationships early to relieve some of the anxiety that they feel about where things are going. However, putting a label on your relationship in the early stages may be too much for your new guy or girl. It may also increase your feelings of anxiety if your new love interest does not want to put a label on what you have. Instead, try to avoid any labels for now and just have fun.
If anyone asks about your new guy or girl, just play it cool and say something like, “We just hang out sometimes. He/she is fun to be around.”
1-2. Do something creative
Your creativity may be amplified in the early stages of your relationship, so you may want to take advantage of that. Spending time on creative activities is also a good way to release anxiety and enjoy your alone time.
For example, if you like to paint, then paint something. If you enjoy playing guitar, then write some new songs.
1-3. Consider your other dating options.
Showing too much emotion early in a relationship can cause some people to feel uncomfortable. Men may gain an additional advantage by holding off on showing emotions too early on because some women associate a lack of emotion with manliness. It is good to be warm and loving in relationships, but holding back a bit in he first few months is a good idea. You may feel like you have found “the one,” but keep in mind that there are lots of other people you can date. Remind yourself that there are lots of other guys/girls out there who would love to date you.
If you start feeling the urge to call your new guy or girl several times per day or if you just can’t stop thinking about him or her, try thinking about other guys/girls you could date. Maybe the cute guy who rides the bus with you? Or the pretty barista at your favorite coffee shop?
1-4. Be willing to be vulnerable.
Although you may be afraid to be open with your new love interest, refusing to open up at all can also put a damper on a relationship. At some point, you will probably have to be brave and share something personal about yourself with your new guy or girl.
When you are ready, try telling your new love interest something that you dream about doing, such as opening your own restaurant or getting an advanced degree. Or, share something that only your close friends know about, such as a fear that you have or something traumatic that happened to you as a child.
By sharing little personal things like this you will be building a closer relationship. As long as you do not share too much too soon, this is a healthy way for relationships to progress.
2. Staying Independent
2-1. Maintain your identity.
It can be easy to lose yourself in a relationship, especially if your significant other has a strong personality. However, it is important to maintain your identity and avoid changing yourself for someone else.
2-2. Set aside time for yourself.
Having alone time is important for any relationship, but it might be even more important if you are trying to avoid falling too hard for someone. Make sure that you have at least one day every week to yourself. On your day to yourself, you can:
Indulge in a hobby.
Treat yourself to some shopping and spa treatments.
Read a book.
Work on a personal goal, such as training for a race or finding a job.
2-3. Make time for your friends and family.
Spending time with your friends and family is also important. If you devote all of your time to your new relationship, then your other relationships may suffer. Make sure that you set aside time to spend with your friends and family without your new boyfriend or girlfriend.
Plan a girls or guys night out.
Go hiking at a local park with your family.
Meet up with some friends for coffee.
Help your mom or dad run errands around town.
2-4. Maintain your schedule.
Relationships can also interfere with your daily routine, which is not good for you. Make sure that you are keeping up with all of your other obligations and not letting them fall off your radar due to the new relationship.
Don’t skip work or school to be with your new guy or girl.
Keep up with your exercise routine and other hobbies.
Don’t cancel plans with friend or family to be with your new love interest.
3. Coping with Your Feelings
3-1. Be aware that your hormones are making you feel this way.
There are powerful hormones at work in the early stages of a relationship, which could explain why you might feel like you are falling too hard for your new love interest. Instead of fighting against these feelings, try to enjoy the early stages of your relationship.
If you find yourself feeling overwhelmed by your emotions, talk to a close friend or parent about how you are feeling. Discussing your feeling might help you to cope with them a little better. You can also write about how you are feeling if you’d rather not tell anyone about it.
3-2. Manage stress.
If you have had issues with becoming too attached too soon in a relationship before, then you might have high anxiety about relationships. One way to help yourself is to use relaxation techniques to manage your stress and anxiety about the relationship. For example, instead of calling or texting your new love interest several times, you can try:
Meditation.
Progressive muscle relaxation.
Yoga.
3-3. Take good care of yourself
Early in a relationship, you may eat less, have trouble sleeping, or develop other unhealthy self-care habits. However, this can be bad for your overall health and these behaviors may amplify your emotions. To ensure that you are feeling your best, make sure that you take good care of yourself.
Get enough rest. Try to sleep for eight hours every night.
Eat healthy meals. Eat nutritious food, such a fruits, vegetables, whole grains, and lean proteins.
Exercise. Aim for about 30 minutes of moderate exercise five days per week, such as a walk or a bike ride.
3-4. Consider talking to a therapist if this is an ongoing problem.
If you have always had a hard time with relationships because you fall too hard too fast, then you might want to seek some help to develop healthier relationships. Some people have problems forming secure attachments due to issues that started in childhood.
Try talking to a therapist or school counselor if your romantic relationships tend to overtake your life and affect you in negative ways. For example, if your grades start to fall every time you have a new relationship or if you stop caring for yourself in other ways (not eating, not sleeping), then you may need to address these issues.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Dealing with Anxiety About Your Relationship\\n1-1. Try not to label the relationship too early.\\nSome people try to label relationships early to relieve some of the anxiety that they feel about where things are going. However, putting a label on your relationship in the early stages may be too much for your new guy or girl. It may also increase your feelings of anxiety if your new love interest does not want to put a label on what you have. Instead, try to avoid any labels for now and just have fun.\\nIf anyone asks about your new guy or girl, just play it cool and say something like, “We just hang out sometimes. He/she is fun to be around.”\\n1-2. Do something creative\\nYour creativity may be amplified in the early stages of your relationship, so you may want to take advantage of that. Spending time on creative activities is also a good way to release anxiety and enjoy your alone time.\\nFor example, if you like to paint, then paint something. If you enjoy playing guitar, then write some new songs.\\n1-3. Consider your other dating options.\\nShowing too much emotion early in a relationship can cause some people to feel uncomfortable. Men may gain an additional advantage by holding off on showing emotions too early on because some women associate a lack of emotion with manliness. It is good to be warm and loving in relationships, but holding back a bit in he first few months is a good idea. You may feel like you have found “the one,” but keep in mind that there are lots of other people you can date. Remind yourself that there are lots of other guys/girls out there who would love to date you.\\nIf you start feeling the urge to call your new guy or girl several times per day or if you just can’t stop thinking about him or her, try thinking about other guys/girls you could date. Maybe the cute guy who rides the bus with you? Or the pretty barista at your favorite coffee shop?\\n1-4. Be willing to be vulnerable.\\nAlthough you may be afraid to be open with your new love interest, refusing to open up at all can also put a damper on a relationship. At some point, you will probably have to be brave and share something personal about yourself with your new guy or girl.\\nWhen you are ready, try telling your new love interest something that you dream about doing, such as opening your own restaurant or getting an advanced degree. Or, share something that only your close friends know about, such as a fear that you have or something traumatic that happened to you as a child.\\nBy sharing little personal things like this you will be building a closer relationship. As long as you do not share too much too soon, this is a healthy way for relationships to progress.\\n2. Staying Independent\\n2-1. Maintain your identity.\\nIt can be easy to lose yourself in a relationship, especially if your significant other has a strong personality. However, it is important to maintain your identity and avoid changing yourself for someone else.\\n2-2. Set aside time for yourself.\\nHaving alone time is important for any relationship, but it might be even more important if you are trying to avoid falling too hard for someone. Make sure that you have at least one day every week to yourself. On your day to yourself, you can:\\nIndulge in a hobby.\\nTreat yourself to some shopping and spa treatments.\\nRead a book.\\nWork on a personal goal, such as training for a race or finding a job.\\n2-3. Make time for your friends and family.\\nSpending time with your friends and family is also important. If you devote all of your time to your new relationship, then your other relationships may suffer. Make sure that you set aside time to spend with your friends and family without your new boyfriend or girlfriend.\\nPlan a girls or guys night out.\\nGo hiking at a local park with your family.\\nMeet up with some friends for coffee.\\nHelp your mom or dad run errands around town.\\n2-4. Maintain your schedule.\\nRelationships can also interfere with your daily routine, which is not good for you. Make sure that you are keeping up with all of your other obligations and not letting them fall off your radar due to the new relationship.\\nDon’t skip work or school to be with your new guy or girl.\\nKeep up with your exercise routine and other hobbies.\\nDon’t cancel plans with friend or family to be with your new love interest.\\n3. Coping with Your Feelings\\n3-1. Be aware that your hormones are making you feel this way.\\nThere are powerful hormones at work in the early stages of a relationship, which could explain why you might feel like you are falling too hard for your new love interest. Instead of fighting against these feelings, try to enjoy the early stages of your relationship.\\nIf you find yourself feeling overwhelmed by your emotions, talk to a close friend or parent about how you are feeling. Discussing your feeling might help you to cope with them a little better. You can also write about how you are feeling if you’d rather not tell anyone about it.\\n3-2. Manage stress.\\nIf you have had issues with becoming too attached too soon in a relationship before, then you might have high anxiety about relationships. One way to help yourself is to use relaxation techniques to manage your stress and anxiety about the relationship. For example, instead of calling or texting your new love interest several times, you can try:\\n\\nMeditation.\\nProgressive muscle relaxation.\\nYoga.\\n3-3. Take good care of yourself\\nEarly in a relationship, you may eat less, have trouble sleeping, or develop other unhealthy self-care habits. However, this can be bad for your overall health and these behaviors may amplify your emotions. To ensure that you are feeling your best, make sure that you take good care of yourself.\\n\\nGet enough rest. Try to sleep for eight hours every night.\\nEat healthy meals. Eat nutritious food, such a fruits, vegetables, whole grains, and lean proteins.\\nExercise. Aim for about 30 minutes of moderate exercise five days per week, such as a walk or a bike ride.\\n3-4. Consider talking to a therapist if this is an ongoing problem.\\nIf you have always had a hard time with relationships because you fall too hard too fast, then you might want to seek some help to develop healthier relationships. Some people have problems forming secure attachments due to issues that started in childhood.\\nTry talking to a therapist or school counselor if your romantic relationships tend to overtake your life and affect you in negative ways. For example, if your grades start to fall every time you have a new relationship or if you stop caring for yourself in other ways (not eating, not sleeping), then you may need to address these issues.\\n\", \"简要回答\": \"New relationships are fun, but they can also consume your life. You may find yourself thinking about your new love interest 24/7 and neglecting your other friends and interests. This can have a negative effect on your life and it may also cause the relationship to fizzle out. If you are enjoying a new relationship, but trying to avoid falling too hard for your new love interest, then there are several things you can try.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Dealing with Anxiety About Your Relationship\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try not to label the relationship too early.\", \"描述\": \"Some people try to label relationships early to relieve some of the anxiety that they feel about where things are going. However, putting a label on your relationship in the early stages may be too much for your new guy or girl. It may also increase your feelings of anxiety if your new love interest does not want to put a label on what you have. Instead, try to avoid any labels for now and just have fun.\\nIf anyone asks about your new guy or girl, just play it cool and say something like, “We just hang out sometimes. He/she is fun to be around.”\"}, {\"编号\": 2, \"标题\": \"Do something creative\", \"描述\": \"Your creativity may be amplified in the early stages of your relationship, so you may want to take advantage of that. Spending time on creative activities is also a good way to release anxiety and enjoy your alone time.\\nFor example, if you like to paint, then paint something. If you enjoy playing guitar, then write some new songs.\"}, {\"编号\": 3, \"标题\": \"Consider your other dating options.\", \"描述\": \"Showing too much emotion early in a relationship can cause some people to feel uncomfortable. Men may gain an additional advantage by holding off on showing emotions too early on because some women associate a lack of emotion with manliness. It is good to be warm and loving in relationships, but holding back a bit in he first few months is a good idea. You may feel like you have found “the one,” but keep in mind that there are lots of other people you can date. Remind yourself that there are lots of other guys/girls out there who would love to date you.\\nIf you start feeling the urge to call your new guy or girl several times per day or if you just can’t stop thinking about him or her, try thinking about other guys/girls you could date. Maybe the cute guy who rides the bus with you? Or the pretty barista at your favorite coffee shop?\"}, {\"编号\": 4, \"标题\": \"Be willing to be vulnerable.\", \"描述\": \"Although you may be afraid to be open with your new love interest, refusing to open up at all can also put a damper on a relationship. At some point, you will probably have to be brave and share something personal about yourself with your new guy or girl.\\nWhen you are ready, try telling your new love interest something that you dream about doing, such as opening your own restaurant or getting an advanced degree. Or, share something that only your close friends know about, such as a fear that you have or something traumatic that happened to you as a child.\\nBy sharing little personal things like this you will be building a closer relationship. As long as you do not share too much too soon, this is a healthy way for relationships to progress.\"}]}, {\"编号\": 2, \"标题\": \"Staying Independent\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain your identity.\", \"描述\": \"It can be easy to lose yourself in a relationship, especially if your significant other has a strong personality. However, it is important to maintain your identity and avoid changing yourself for someone else.\"}, {\"编号\": 2, \"标题\": \"Set aside time for yourself.\", \"描述\": \"Having alone time is important for any relationship, but it might be even more important if you are trying to avoid falling too hard for someone. Make sure that you have at least one day every week to yourself. On your day to yourself, you can:\\nIndulge in a hobby.\\nTreat yourself to some shopping and spa treatments.\\nRead a book.\\nWork on a personal goal, such as training for a race or finding a job.\"}, {\"编号\": 3, \"标题\": \"Make time for your friends and family.\", \"描述\": \"Spending time with your friends and family is also important. If you devote all of your time to your new relationship, then your other relationships may suffer. Make sure that you set aside time to spend with your friends and family without your new boyfriend or girlfriend.\\nPlan a girls or guys night out.\\nGo hiking at a local park with your family.\\nMeet up with some friends for coffee.\\nHelp your mom or dad run errands around town.\"}, {\"编号\": 4, \"标题\": \"Maintain your schedule.\", \"描述\": \"Relationships can also interfere with your daily routine, which is not good for you. Make sure that you are keeping up with all of your other obligations and not letting them fall off your radar due to the new relationship.\\nDon’t skip work or school to be with your new guy or girl.\\nKeep up with your exercise routine and other hobbies.\\nDon’t cancel plans with friend or family to be with your new love interest.\"}]}, {\"编号\": 3, \"标题\": \"Coping with Your Feelings\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware that your hormones are making you feel this way.\", \"描述\": \"There are powerful hormones at work in the early stages of a relationship, which could explain why you might feel like you are falling too hard for your new love interest. Instead of fighting against these feelings, try to enjoy the early stages of your relationship.\\nIf you find yourself feeling overwhelmed by your emotions, talk to a close friend or parent about how you are feeling. Discussing your feeling might help you to cope with them a little better. You can also write about how you are feeling if you’d rather not tell anyone about it.\"}, {\"编号\": 2, \"标题\": \"Manage stress.\", \"描述\": \"If you have had issues with becoming too attached too soon in a relationship before, then you might have high anxiety about relationships. One way to help yourself is to use relaxation techniques to manage your stress and anxiety about the relationship. For example, instead of calling or texting your new love interest several times, you can try:\\n\\nMeditation.\\nProgressive muscle relaxation.\\nYoga.\"}, {\"编号\": 3, \"标题\": \"Take good care of yourself\", \"描述\": \"Early in a relationship, you may eat less, have trouble sleeping, or develop other unhealthy self-care habits. However, this can be bad for your overall health and these behaviors may amplify your emotions. To ensure that you are feeling your best, make sure that you take good care of yourself.\\n\\nGet enough rest. Try to sleep for eight hours every night.\\nEat healthy meals. Eat nutritious food, such a fruits, vegetables, whole grains, and lean proteins.\\nExercise. Aim for about 30 minutes of moderate exercise five days per week, such as a walk or a bike ride.\"}, {\"编号\": 4, \"标题\": \"Consider talking to a therapist if this is an ongoing problem.\", \"描述\": \"If you have always had a hard time with relationships because you fall too hard too fast, then you might want to seek some help to develop healthier relationships. Some people have problems forming secure attachments due to issues that started in childhood.\\nTry talking to a therapist or school counselor if your romantic relationships tend to overtake your life and affect you in negative ways. For example, if your grades start to fall every time you have a new relationship or if you stop caring for yourself in other ways (not eating, not sleeping), then you may need to address these issues.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,014 | How to Avoid Falling for Your Ex Boyfriend | 1. Stay away from him.
When it comes to a breakup, follow the motto, "Out of sight, out of mind."
The less you run into your ex, the better. There may be times when you're forced to see him or you run into him by accident. Outside of these times, do your best to avoid contact.
In today's world, "staying away" also means cutting off contact via social media. Unfriend him, stop following his posts, delete his number in your phone. Break the chain that connects you, at least temporarily. You can possibly reconsider making some new connections later on.
Avoiding him isn't a way of showing that you hate your old partner. Instead, you're showing that being around this person makes you feel confusing, uncomfortable emotions (which is most likely true).
2. Avoid his friends when you can.
Being around your ex's friends will only remind you of the memories you shared.
Breaking up can be especially hard if you were used to spending lots of time with his friends. However, if you can, limit your exposure to these people. That way, you’ll have less trouble getting over him.
Cutting off contact with these friends will probably only exacerbate your sense of loss, but it is a pain you need to go through in order to get past your ex and move forward. You may be able to reconnect with some of these friends later on.
If you don't have many friends who aren't close to your ex, hang out with a few of your most trusted friends that you can count on to be sympathetic. You may also want to try to focus your efforts on making new friends (though this can be tough if you're feeling blue).
3. Avoid places and activities that may trigger temptation.
You might associate such things so strongly with him that you can't help but pine for him.
It may be hard to (at least temporarily) give up your favorite restaurant, or listening to your favorite band, or doing the crossword in the Sunday paper, but if these are things you shared with your boyfriend, they could become temptation traps.
Remember, you're trying to break a type of addiction, and if you were trying to quit drinking, you wouldn't hang out at your favorite bar.
Eventually you should be able to reclaim favorite places and things for yourself, but it is best to play it safe by not risking temptation while your breakup is still fresh.
The worst-case scenario would be running into your ex at your favorite restaurant or the first spot where you kissed, so avoidance is the most prudent option.
4. Stay polite but distant when you can't avoid contact.
Smile and be pleasant, but keep your conversations short.
Sometimes, you may be forced to see your ex face-to-face. Maybe he's in your biology class, or lives down the street, or works at your local grocery store. In these cases, it's not worth your effort to make a scene or try to hurt his feelings. Doing this will help prevent him from bringing back any difficult emotions.
Despite its common existence in sitcoms and other forms of popular culture, it is rarely a good idea to be "just friends" with your ex. If he was at fault for the breakup, you are only minimizing or even validating his mistreatment of you by deeming him worthy of friendship. Even if the breakup was mutual or faultless, you'll find it even more difficult to escape the "addiction" of your romantic feelings for him if he's always around as a friend.
Remember, happiness is the best revenge. If you're angry at your ex over the breakup, showing him that you're doing well without him is a great way to subtly show him the mistake he's made.
5. Don't view your relationship through rose-colored glasses.
Remember the bad parts of the relationship along with the good.
In the time after a breakup, it can be difficult to think about your old relationship logically. Give yourself a few days to mourn, but then try to see things how they really were. The simple fact that you broke up in the first place means that your relationship wasn't perfect.
Not sure what went wrong? Search your heart. Be honest with yourself. Was one of you unhappy? Did you have different life priorities? Was there a lack of trust? Were you treated with respect? Were you betrayed?
Honestly examining a past relationship can not only help you move on from it, but also better prepare you for the next one by helping you to identify potential problems and "warning signs" ahead of time.
6. Don't devote yourself to getting revenge.
This sort of behavior shows that you're still obsessed with your old partner.
After a nasty breakup, the urge to get even with your ex may be strong. You may start to think that bashing up his car or embarrassing him in front of his new partner are good ideas. They aren't. To others, it can seem petty and childish, leading to embarrassment for you in the long run. Don't give in to hate. Instead, work to get over your ex so that you never have to think about him again.
Depending on why you broke up in the first place, you may even feel guilty after a mean-spirited prank. If your boyfriend cheated on you, you may indeed hate his guts. If he never betrayed your trust, though, and you broke up after a fight or something similar, you may not really want to see him unhappy.
The minuscule rush you may feel after exacting your revenge on your ex can never make up for the extra time you wasted obsessing over him instead of moving on with your life. In almost every case, revenge is not "a dish best served cold"; it is a dish best not served at all.
7. Distract yourself with things you enjoy.
After a breakup, it's OK to treat yourself a little.
Not only will this make you feel better, it's also good for resisting the urge to spend time with your ex. When you're at home feeling down and starting to think that a reunion would be a good idea, divert your attention to something you know you love. Basically, you want to replace one "addiction" for another, healthier one.
For example, you can try putting on your favorite music, baking your favorite pastry, or playing your favorite sport. With luck, you won't be thinking about your ex for long.
Consider relying on portable distractions when you get wistful for your ex outside of the house (like, for example, on the train). Playing music, movies, or games on your phone, or putting a good old-fashioned book in your backpack, can be very useful for this.
8. Stay off the topic of boys with your friends.
Your ex is especially off limits, but romance in general should also be avoided.
Spending time with your most trusted friends is a fantastic idea after a breakup. However, some topics of conversation aren't very helpful. Try to avoid talking about boys when you're hanging out. Hearing your friends talk about their partners can make you miss your ex, even if he has nothing to do with these people.
This can, understandably, be a little awkward to bring up. It's OK to say something like, "Hey, do you mind if we don't talk about boys tonight?" Your friends should get the idea, but if they don't, you might follow up with something a little more pointed, like "I'm just trying to get my mind off the subject."
Watch out for what is known as the "white bear" example, though. (The name comes from the idea that if someone tells you not to think of a white bear, the first image likely to pop into your head is a white bear.) If you make too big a deal about not talking about your ex or boys/relationships in general, you may inadvertently steer the conversation that way.
9. Focus on the positives of being single.
With a lot more “you” time, you can get a lot more done.
Though it may not seem like it at first, being without a partner can have some major benefits. Keeping these in mind will make getting back with your partner seem much less appealing. Here are just a few things the newly-single you can be happy about, guilt-free:
You now get to spend more of your money on yourself.
You now have time to pursue more of your favorite hobbies and interests.
You no longer have to do things that you don't like just to make your partner happy.
You don't have to hang out with any of your partner's unappealing friends.
You are now free to pursue other, even better guys.
10. Keep active.
Physical exercise is especially valuable as it has proven anti-depressant effects.
Breaking up can leave you feeling depressed and sapped of energy for a while. As soon as you can, take the opportunity to get up, get out of the house, and start being active in all of your favorite ways.
However, almost any sort of activity is a good idea. Simply venturing outdoors and doing something can make you feel better.
Keep your mind and body busy by volunteering, tackling a home improvement project, or some other tasks that force your mind away from your ex. Eventually, by giving your mind other options to focus on, the urge to think about your ex will diminish and vanish.
11. Don't be afraid to check out other guys.
There are good people everywhere, but it's up to you to meet them!
Even if you broke up on good terms, your ex isn't the only good guy in the world. Don't let yourself get into the mindset that your ex was the only one you can ever love. As soon as you feel those familiar "sparks" with someone new, you'll realize just how wrong you were.
You may be concerned about getting into a "rebound" relationship, perhaps with someone who isn't as good as you deserve or someone who is too much like your ex (and acting almost as a replacement). You may want to take some time before getting involved with someone else, but that doesn't mean you can't look! Have fun "scouting" the area before you decide to wade back into the dating waters.
Tips
Don't let your ex be affectionate after a breakup. If he tries, tell him firmly to back off.
After a month or two, you can gradually start to resume contact with him again. You may be able to have a new friendship eventually. If you start getting feelings for him again, stay away. Getting back together rarely works out in the long run.
Don't try to be friends again immediately after the break up. You haven't had time to heal or move on.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Stay away from him.\\nWhen it comes to a breakup, follow the motto, \\\"Out of sight, out of mind.\\\"\\nThe less you run into your ex, the better. There may be times when you're forced to see him or you run into him by accident. Outside of these times, do your best to avoid contact.\\nIn today's world, \\\"staying away\\\" also means cutting off contact via social media. Unfriend him, stop following his posts, delete his number in your phone. Break the chain that connects you, at least temporarily. You can possibly reconsider making some new connections later on.\\nAvoiding him isn't a way of showing that you hate your old partner. Instead, you're showing that being around this person makes you feel confusing, uncomfortable emotions (which is most likely true).\\n2. Avoid his friends when you can.\\nBeing around your ex's friends will only remind you of the memories you shared.\\nBreaking up can be especially hard if you were used to spending lots of time with his friends. However, if you can, limit your exposure to these people. That way, you’ll have less trouble getting over him.\\nCutting off contact with these friends will probably only exacerbate your sense of loss, but it is a pain you need to go through in order to get past your ex and move forward. You may be able to reconnect with some of these friends later on.\\nIf you don't have many friends who aren't close to your ex, hang out with a few of your most trusted friends that you can count on to be sympathetic. You may also want to try to focus your efforts on making new friends (though this can be tough if you're feeling blue).\\n3. Avoid places and activities that may trigger temptation.\\nYou might associate such things so strongly with him that you can't help but pine for him.\\nIt may be hard to (at least temporarily) give up your favorite restaurant, or listening to your favorite band, or doing the crossword in the Sunday paper, but if these are things you shared with your boyfriend, they could become temptation traps. \\nRemember, you're trying to break a type of addiction, and if you were trying to quit drinking, you wouldn't hang out at your favorite bar.\\nEventually you should be able to reclaim favorite places and things for yourself, but it is best to play it safe by not risking temptation while your breakup is still fresh.\\nThe worst-case scenario would be running into your ex at your favorite restaurant or the first spot where you kissed, so avoidance is the most prudent option.\\n4. Stay polite but distant when you can't avoid contact.\\nSmile and be pleasant, but keep your conversations short.\\nSometimes, you may be forced to see your ex face-to-face. Maybe he's in your biology class, or lives down the street, or works at your local grocery store. In these cases, it's not worth your effort to make a scene or try to hurt his feelings. Doing this will help prevent him from bringing back any difficult emotions.\\nDespite its common existence in sitcoms and other forms of popular culture, it is rarely a good idea to be \\\"just friends\\\" with your ex. If he was at fault for the breakup, you are only minimizing or even validating his mistreatment of you by deeming him worthy of friendship. Even if the breakup was mutual or faultless, you'll find it even more difficult to escape the \\\"addiction\\\" of your romantic feelings for him if he's always around as a friend.\\nRemember, happiness is the best revenge. If you're angry at your ex over the breakup, showing him that you're doing well without him is a great way to subtly show him the mistake he's made.\\n5. Don't view your relationship through rose-colored glasses.\\nRemember the bad parts of the relationship along with the good.\\nIn the time after a breakup, it can be difficult to think about your old relationship logically. Give yourself a few days to mourn, but then try to see things how they really were. The simple fact that you broke up in the first place means that your relationship wasn't perfect.\\nNot sure what went wrong? Search your heart. Be honest with yourself. Was one of you unhappy? Did you have different life priorities? Was there a lack of trust? Were you treated with respect? Were you betrayed?\\nHonestly examining a past relationship can not only help you move on from it, but also better prepare you for the next one by helping you to identify potential problems and \\\"warning signs\\\" ahead of time.\\n6. Don't devote yourself to getting revenge.\\nThis sort of behavior shows that you're still obsessed with your old partner.\\nAfter a nasty breakup, the urge to get even with your ex may be strong. You may start to think that bashing up his car or embarrassing him in front of his new partner are good ideas. They aren't. To others, it can seem petty and childish, leading to embarrassment for you in the long run. Don't give in to hate. Instead, work to get over your ex so that you never have to think about him again.\\nDepending on why you broke up in the first place, you may even feel guilty after a mean-spirited prank. If your boyfriend cheated on you, you may indeed hate his guts. If he never betrayed your trust, though, and you broke up after a fight or something similar, you may not really want to see him unhappy.\\nThe minuscule rush you may feel after exacting your revenge on your ex can never make up for the extra time you wasted obsessing over him instead of moving on with your life. In almost every case, revenge is not \\\"a dish best served cold\\\"; it is a dish best not served at all.\\n7. Distract yourself with things you enjoy.\\nAfter a breakup, it's OK to treat yourself a little.\\nNot only will this make you feel better, it's also good for resisting the urge to spend time with your ex. When you're at home feeling down and starting to think that a reunion would be a good idea, divert your attention to something you know you love. Basically, you want to replace one \\\"addiction\\\" for another, healthier one.\\nFor example, you can try putting on your favorite music, baking your favorite pastry, or playing your favorite sport. With luck, you won't be thinking about your ex for long.\\nConsider relying on portable distractions when you get wistful for your ex outside of the house (like, for example, on the train). Playing music, movies, or games on your phone, or putting a good old-fashioned book in your backpack, can be very useful for this.\\n8. Stay off the topic of boys with your friends.\\nYour ex is especially off limits, but romance in general should also be avoided.\\nSpending time with your most trusted friends is a fantastic idea after a breakup. However, some topics of conversation aren't very helpful. Try to avoid talking about boys when you're hanging out. Hearing your friends talk about their partners can make you miss your ex, even if he has nothing to do with these people.\\nThis can, understandably, be a little awkward to bring up. It's OK to say something like, \\\"Hey, do you mind if we don't talk about boys tonight?\\\" Your friends should get the idea, but if they don't, you might follow up with something a little more pointed, like \\\"I'm just trying to get my mind off the subject.\\\"\\nWatch out for what is known as the \\\"white bear\\\" example, though. (The name comes from the idea that if someone tells you not to think of a white bear, the first image likely to pop into your head is a white bear.) If you make too big a deal about not talking about your ex or boys/relationships in general, you may inadvertently steer the conversation that way.\\n9. Focus on the positives of being single.\\nWith a lot more “you” time, you can get a lot more done.\\nThough it may not seem like it at first, being without a partner can have some major benefits. Keeping these in mind will make getting back with your partner seem much less appealing. Here are just a few things the newly-single you can be happy about, guilt-free:\\nYou now get to spend more of your money on yourself.\\nYou now have time to pursue more of your favorite hobbies and interests.\\nYou no longer have to do things that you don't like just to make your partner happy.\\nYou don't have to hang out with any of your partner's unappealing friends.\\nYou are now free to pursue other, even better guys.\\n10. Keep active.\\nPhysical exercise is especially valuable as it has proven anti-depressant effects.\\nBreaking up can leave you feeling depressed and sapped of energy for a while. As soon as you can, take the opportunity to get up, get out of the house, and start being active in all of your favorite ways.\\nHowever, almost any sort of activity is a good idea. Simply venturing outdoors and doing something can make you feel better.\\nKeep your mind and body busy by volunteering, tackling a home improvement project, or some other tasks that force your mind away from your ex. Eventually, by giving your mind other options to focus on, the urge to think about your ex will diminish and vanish.\\n11. Don't be afraid to check out other guys.\\nThere are good people everywhere, but it's up to you to meet them!\\nEven if you broke up on good terms, your ex isn't the only good guy in the world. Don't let yourself get into the mindset that your ex was the only one you can ever love. As soon as you feel those familiar \\\"sparks\\\" with someone new, you'll realize just how wrong you were.\\nYou may be concerned about getting into a \\\"rebound\\\" relationship, perhaps with someone who isn't as good as you deserve or someone who is too much like your ex (and acting almost as a replacement). You may want to take some time before getting involved with someone else, but that doesn't mean you can't look! Have fun \\\"scouting\\\" the area before you decide to wade back into the dating waters.\\nTips\\nDon't let your ex be affectionate after a breakup. If he tries, tell him firmly to back off.\\nAfter a month or two, you can gradually start to resume contact with him again. You may be able to have a new friendship eventually. If you start getting feelings for him again, stay away. Getting back together rarely works out in the long run.\\nDon't try to be friends again immediately after the break up. You haven't had time to heal or move on.\\n\", \"简要回答\": \"Even if you have recently broken up with your boyfriend for entirely justifiable reasons, you may still suffer the pain of regret and find yourself asking \\\"Did I do the right thing?\\\" Love is, in many ways, an addiction, and is therefore hard to break especially when your feelings are still fresh. However, there are things you can do to avoid falling for your ex.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stay away from him.\", \"步骤\": [{\"编号\": 1, \"标题\": \"When it comes to a breakup, follow the motto, \\\"Out of sight, out of mind.\\\"\", \"描述\": \"The less you run into your ex, the better. There may be times when you're forced to see him or you run into him by accident. Outside of these times, do your best to avoid contact.\\nIn today's world, \\\"staying away\\\" also means cutting off contact via social media. Unfriend him, stop following his posts, delete his number in your phone. Break the chain that connects you, at least temporarily. You can possibly reconsider making some new connections later on.\\nAvoiding him isn't a way of showing that you hate your old partner. Instead, you're showing that being around this person makes you feel confusing, uncomfortable emotions (which is most likely true).\"}]}, {\"编号\": 2, \"标题\": \"Avoid his friends when you can.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Being around your ex's friends will only remind you of the memories you shared.\", \"描述\": \"Breaking up can be especially hard if you were used to spending lots of time with his friends. However, if you can, limit your exposure to these people. That way, you’ll have less trouble getting over him.\\nCutting off contact with these friends will probably only exacerbate your sense of loss, but it is a pain you need to go through in order to get past your ex and move forward. You may be able to reconnect with some of these friends later on.\\nIf you don't have many friends who aren't close to your ex, hang out with a few of your most trusted friends that you can count on to be sympathetic. You may also want to try to focus your efforts on making new friends (though this can be tough if you're feeling blue).\"}]}, {\"编号\": 3, \"标题\": \"Avoid places and activities that may trigger temptation.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You might associate such things so strongly with him that you can't help but pine for him.\", \"描述\": \"It may be hard to (at least temporarily) give up your favorite restaurant, or listening to your favorite band, or doing the crossword in the Sunday paper, but if these are things you shared with your boyfriend, they could become temptation traps. \\nRemember, you're trying to break a type of addiction, and if you were trying to quit drinking, you wouldn't hang out at your favorite bar.\\nEventually you should be able to reclaim favorite places and things for yourself, but it is best to play it safe by not risking temptation while your breakup is still fresh.\\nThe worst-case scenario would be running into your ex at your favorite restaurant or the first spot where you kissed, so avoidance is the most prudent option.\"}]}, {\"编号\": 4, \"标题\": \"Stay polite but distant when you can't avoid contact.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Smile and be pleasant, but keep your conversations short.\", \"描述\": \"Sometimes, you may be forced to see your ex face-to-face. Maybe he's in your biology class, or lives down the street, or works at your local grocery store. In these cases, it's not worth your effort to make a scene or try to hurt his feelings. Doing this will help prevent him from bringing back any difficult emotions.\\nDespite its common existence in sitcoms and other forms of popular culture, it is rarely a good idea to be \\\"just friends\\\" with your ex. If he was at fault for the breakup, you are only minimizing or even validating his mistreatment of you by deeming him worthy of friendship. Even if the breakup was mutual or faultless, you'll find it even more difficult to escape the \\\"addiction\\\" of your romantic feelings for him if he's always around as a friend.\\nRemember, happiness is the best revenge. If you're angry at your ex over the breakup, showing him that you're doing well without him is a great way to subtly show him the mistake he's made.\"}]}, {\"编号\": 5, \"标题\": \"Don't view your relationship through rose-colored glasses.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remember the bad parts of the relationship along with the good.\", \"描述\": \"In the time after a breakup, it can be difficult to think about your old relationship logically. Give yourself a few days to mourn, but then try to see things how they really were. The simple fact that you broke up in the first place means that your relationship wasn't perfect.\\nNot sure what went wrong? Search your heart. Be honest with yourself. Was one of you unhappy? Did you have different life priorities? Was there a lack of trust? Were you treated with respect? Were you betrayed?\\nHonestly examining a past relationship can not only help you move on from it, but also better prepare you for the next one by helping you to identify potential problems and \\\"warning signs\\\" ahead of time.\"}]}, {\"编号\": 6, \"标题\": \"Don't devote yourself to getting revenge.\", \"步骤\": [{\"编号\": 1, \"标题\": \"This sort of behavior shows that you're still obsessed with your old partner.\", \"描述\": \"After a nasty breakup, the urge to get even with your ex may be strong. You may start to think that bashing up his car or embarrassing him in front of his new partner are good ideas. They aren't. To others, it can seem petty and childish, leading to embarrassment for you in the long run. Don't give in to hate. Instead, work to get over your ex so that you never have to think about him again.\\nDepending on why you broke up in the first place, you may even feel guilty after a mean-spirited prank. If your boyfriend cheated on you, you may indeed hate his guts. If he never betrayed your trust, though, and you broke up after a fight or something similar, you may not really want to see him unhappy.\\nThe minuscule rush you may feel after exacting your revenge on your ex can never make up for the extra time you wasted obsessing over him instead of moving on with your life. In almost every case, revenge is not \\\"a dish best served cold\\\"; it is a dish best not served at all.\"}]}, {\"编号\": 7, \"标题\": \"Distract yourself with things you enjoy.\", \"步骤\": [{\"编号\": 1, \"标题\": \"After a breakup, it's OK to treat yourself a little.\", \"描述\": \"Not only will this make you feel better, it's also good for resisting the urge to spend time with your ex. When you're at home feeling down and starting to think that a reunion would be a good idea, divert your attention to something you know you love. Basically, you want to replace one \\\"addiction\\\" for another, healthier one.\\nFor example, you can try putting on your favorite music, baking your favorite pastry, or playing your favorite sport. With luck, you won't be thinking about your ex for long.\\nConsider relying on portable distractions when you get wistful for your ex outside of the house (like, for example, on the train). Playing music, movies, or games on your phone, or putting a good old-fashioned book in your backpack, can be very useful for this.\"}]}, {\"编号\": 8, \"标题\": \"Stay off the topic of boys with your friends.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Your ex is especially off limits, but romance in general should also be avoided.\", \"描述\": \"Spending time with your most trusted friends is a fantastic idea after a breakup. However, some topics of conversation aren't very helpful. Try to avoid talking about boys when you're hanging out. Hearing your friends talk about their partners can make you miss your ex, even if he has nothing to do with these people.\\nThis can, understandably, be a little awkward to bring up. It's OK to say something like, \\\"Hey, do you mind if we don't talk about boys tonight?\\\" Your friends should get the idea, but if they don't, you might follow up with something a little more pointed, like \\\"I'm just trying to get my mind off the subject.\\\"\\nWatch out for what is known as the \\\"white bear\\\" example, though. (The name comes from the idea that if someone tells you not to think of a white bear, the first image likely to pop into your head is a white bear.) If you make too big a deal about not talking about your ex or boys/relationships in general, you may inadvertently steer the conversation that way.\"}]}, {\"编号\": 9, \"标题\": \"Focus on the positives of being single.\", \"步骤\": [{\"编号\": 1, \"标题\": \"With a lot more “you” time, you can get a lot more done.\", \"描述\": \"Though it may not seem like it at first, being without a partner can have some major benefits. Keeping these in mind will make getting back with your partner seem much less appealing. Here are just a few things the newly-single you can be happy about, guilt-free:\\nYou now get to spend more of your money on yourself.\\nYou now have time to pursue more of your favorite hobbies and interests.\\nYou no longer have to do things that you don't like just to make your partner happy.\\nYou don't have to hang out with any of your partner's unappealing friends.\\nYou are now free to pursue other, even better guys.\"}]}, {\"编号\": 10, \"标题\": \"Keep active.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Physical exercise is especially valuable as it has proven anti-depressant effects.\", \"描述\": \"Breaking up can leave you feeling depressed and sapped of energy for a while. As soon as you can, take the opportunity to get up, get out of the house, and start being active in all of your favorite ways.\\nHowever, almost any sort of activity is a good idea. Simply venturing outdoors and doing something can make you feel better.\\nKeep your mind and body busy by volunteering, tackling a home improvement project, or some other tasks that force your mind away from your ex. Eventually, by giving your mind other options to focus on, the urge to think about your ex will diminish and vanish.\"}]}, {\"编号\": 11, \"标题\": \"Don't be afraid to check out other guys.\", \"步骤\": [{\"编号\": 1, \"标题\": \"There are good people everywhere, but it's up to you to meet them!\", \"描述\": \"Even if you broke up on good terms, your ex isn't the only good guy in the world. Don't let yourself get into the mindset that your ex was the only one you can ever love. As soon as you feel those familiar \\\"sparks\\\" with someone new, you'll realize just how wrong you were.\\nYou may be concerned about getting into a \\\"rebound\\\" relationship, perhaps with someone who isn't as good as you deserve or someone who is too much like your ex (and acting almost as a replacement). You may want to take some time before getting involved with someone else, but that doesn't mean you can't look! Have fun \\\"scouting\\\" the area before you decide to wade back into the dating waters.\"}], \"小提示\": [\"Don't let your ex be affectionate after a breakup. If he tries, tell him firmly to back off.\\n\", \"After a month or two, you can gradually start to resume contact with him again. You may be able to have a new friendship eventually. If you start getting feelings for him again, stay away. Getting back together rarely works out in the long run.\\n\", \"Don't try to be friends again immediately after the break up. You haven't had time to heal or move on.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,015 | How to Avoid Falling for a One Night Stand | 1. Keeping Your Emotions in Check
1-1. Avoid thinking of a one night stand as a way to get a relationship.
Sometimes people have the mistaken idea that one night stands are a great way to find a relationship, but this is rarely the case. Instead, use a one night stand as a way to satisfy your need for sex, and as a way to have fun and enjoy yourself.
Think about whether you want a relationship or you just want a bit of fun. If in reality, you want a relationship, then try looking for that instead. You might get lucky and have a one night stand that leads to more, but if you don’t, you’ll end up feeling confused and regretful.
1-2. Tell them you’re not looking for anything serious.
It may feel a little awkward, but telling the other person up front that you don’t want a relationship with anyone at the moment will make sure you are both on the same page. This will also eliminate any awkwardness later.
Keep it light and casual. Before you head home with your lover you can simply say, “I just want to be up front so that we’re both on the same page. I want to go home with you, but I don’t want this to go any further than tonight. Is that alright with you?”
This can also help you avoid wishful thinking. If you have said this to the other person, and they have reciprocated that they also don’t want anything you won’t be left wondering if they wanted something more.
1-3. Remind yourself that it is just for fun.
If you find yourself having feelings that you don’t want to have, try reminding yourself that you had a one night stand just because it was something fun that you wanted to do, not because you wanted to meet your next boyfriend or girlfriend.
Try to be grateful that you met a nice person to have a fun experience with, and leave it at that.
1-4. Think about why you want to have a one night stand.
Is it because you’re just in the mood for sex, or is there another, deeper reason? Maybe you’re feeling slightly insecure, and you think a one night stand will make you feel valuable. They key to a one night stand is having it clear in your head that it is just something you want to do for fun.
If it’s because you want to feel needed or desired, you may end up feeling bad later on. If this is your reason, then it may be a good idea to skip the one night stand. Instead, do something that makes you feel good about yourself. Treat yourself to a facial or go to the gym. Getting validation from another person may feel nice for a minute, but the only person who can truly make you feel good about yourself is you.
2. Making it Easier for Yourself
2-1. Keep things light and superficial.
When it comes to a one night stand, it’s best to keep things light and somewhat superficial to decrease the chances that you will fall in love. Avoid focusing too much on the person’s personality, values, interests, etc. Instead, try to find someone who you find physically attractive, but don’t worry too much about his or her personality.
Try sticking to non-serious topics when you are talking with the person. Flirt, talk about the drinks, the music, the moment, or the events of the evening. Try to avoid getting into deep discussions, such as about the person’s values, passions, and other intimate topics.
You might even try searching out someone who you have little in common with or who has a personality that you don’t really enjoy. Think of a time when you’ve thought to yourself that you found someone physically attractive, but had no interest in pursuing that person because you didn’t like their personality. This may be the type of person you can have a one night stand with and not have to worry about falling for them.
2-2. Don’t stay the night.
If you end up at their place, leave once you’ve had your fun. Staying the night might create a false sense of intimacy because you’re sleeping and maybe even cuddling with the other person. When you leave, you don’t need to seem cold or uncaring. Just explain that you’ve got a big day tomorrow, and you don’t want to be rushed for time in the morning.
Keep in mind that this doesn’t mean you have to get up and run for the door as soon as the fun is over. You can hang out for a bit if it feels comfortable to do so. Don’t, however, hang around for hours.
If they are staying at your place it can be a bit more complicated. You could casually mention that you have a really early meeting to get to, and they may take the hint. If they don’t take the hint, be polite and let them stay if they want to.
2-3. Leave first thing in the morning.
If you do end up staying the night, for whatever reason, don’t hang around in the morning. Minimizing the amount of time you have to get to know each other will keep you from developing feelings for them.
Don’t be rude about it. If they ask you to stay for awhile, make up an excuse. Say that you have plans and you need to get going so you’re not late. Say, “Thank you for a nice time,” and leave.
If you think you will end up staying the night (e.g. because it is already really late), then consider casually mentioning that you’ve got a lot going on the next day. Do this during the evening, that way the other person won’t be expecting you to hang around.
2-4. Don’t exchange contact information.
If you want to avoid falling for a one night stand, the easiest thing you can do is resist the temptation to exchange contact information. Don’t give them your number, and don’t ask for theirs.
You should also avoid looking them up on social media. If they look you up, deny their friend requests. It may sound harsh, but limiting contact will make it easy to avoid falling for them.
If the other person gives you their number without asking, throw the paper away at the first chance. This will help you avoid seeming rude, but will also eliminate your ability to contact them.
If they do send you a friend request and you don’t want to deny the request without any explanation, you can also just send them a quick message saying something like, “Thanks for the request! I had a great time with you, but I don’t really want to take things any further than that. I wish you all the best!”
2-5. Skip the one night stand.
If you don’t think you’ll be able to avoid developing feelings for the other person, and you don’t want to deal with the aftermath of those feelings, consider skipping the experience altogether.
This is not to say there is something wrong with having one, but if it leaves you feeling sad then maybe it isn’t worth it.
3. Getting Over Your One Night Stand
3-1. Don’t friend them on social media.
If you haven’t already looked them up on social media then resist the temptation to do so. If you have already done so, then delete them. Having access to their social media will only make you miserable.
Similarly, if you have any other contact information of theirs, delete it. This will make it impossible to contact them to see if there is any interest from their side.
3-2. Don’t hook up with them again.
If you choose not to get rid of their contact information, or if they contact you for another hookup, say no! It may seem like a good idea at the time, but it will only drag you further down the rabbit hole.
Be aware that you will probably try to rationalize with yourself about why it is a good idea to hook up again. For example, if they call you up and ask you to come over, you might say to yourself, “Well, hooking up with them again might help me get it out of my system” or “Hooking up again will remind me that I didn’t think they were that great anyway.” It is very unlikely that either of those things will end up being true.
3-3. Remind yourself that it was just for fun.
Use your one night stand as a learning experience. Perhaps from your one night stand, you have learned that it isn’t so easy for you to have casual sex without letting feelings get involved. Now you know that it isn’t something you take lightly, and that is OK too.
Try to think of it as a learning experience. For example, you had a fun time with an attractive person, or you got to experiment sexually. You have to deal with the repercussions of that night, but that doesn’t mean it has to become a bad memory.
3-4. Think about the mismatched aspects of that person.
When you have feelings for someone, especially early on, it is easy to dismiss the aspects of that person that don’t mesh well with who you are. Since your goal is to get over that person, try to focus on the differences in your personalities, lifestyles, interests, etc. Hopefully, this will help you realize that a relationship would not work out.
For example, maybe that person was a really bad fit in terms of personality, lifestyle, or in other areas, such as being a really shy person while you are someone who likes to get out and socialize.
Try to be as honest with yourself as possible when you think about the ways that you and this person are mismatched.
3-5. Look for a more meaningful relationship.
Many people recommend giving yourself time to heal after a breakup, but in this case, you didn’t break up with someone so there is no reason why you can’t look for a more emotionally committed relationship. This will help you realize that the one night stand was great, but it doesn’t necessarily equal love.
You can try online dating if you aren’t sure how to meet other people looking for relationships.
Ask friends if they know of anyone they could set you up.
Try doing something that you enjoy, which also gives you an opportunity to meet other people. For example, volunteer for a cause you care about. If you are religious, become a member of a church. This will help you find people that you share values with.
Tips
If you go out with the intention of having a one night stand, take an overnight kit with things like condoms (even if you are a girl looking for a man), clean underwear, and maybe even a toothbrush and travel size deodorant.
Warnings
Make sure that you both consent, and that you feel safe. If at any point, you feel uncomfortable, it’s OK to say, “No.”
Although there is nothing wrong with a one night stand if you both want to do that, make sure to use a condom to protect against sexually transmitted diseases. Don’t listen to any excuses about why a condom shouldn’t be used.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Keeping Your Emotions in Check\\n1-1. Avoid thinking of a one night stand as a way to get a relationship.\\nSometimes people have the mistaken idea that one night stands are a great way to find a relationship, but this is rarely the case. Instead, use a one night stand as a way to satisfy your need for sex, and as a way to have fun and enjoy yourself.\\nThink about whether you want a relationship or you just want a bit of fun. If in reality, you want a relationship, then try looking for that instead. You might get lucky and have a one night stand that leads to more, but if you don’t, you’ll end up feeling confused and regretful.\\n1-2. Tell them you’re not looking for anything serious.\\nIt may feel a little awkward, but telling the other person up front that you don’t want a relationship with anyone at the moment will make sure you are both on the same page. This will also eliminate any awkwardness later.\\nKeep it light and casual. Before you head home with your lover you can simply say, “I just want to be up front so that we’re both on the same page. I want to go home with you, but I don’t want this to go any further than tonight. Is that alright with you?”\\nThis can also help you avoid wishful thinking. If you have said this to the other person, and they have reciprocated that they also don’t want anything you won’t be left wondering if they wanted something more.\\n1-3. Remind yourself that it is just for fun.\\nIf you find yourself having feelings that you don’t want to have, try reminding yourself that you had a one night stand just because it was something fun that you wanted to do, not because you wanted to meet your next boyfriend or girlfriend.\\nTry to be grateful that you met a nice person to have a fun experience with, and leave it at that.\\n1-4. Think about why you want to have a one night stand.\\nIs it because you’re just in the mood for sex, or is there another, deeper reason? Maybe you’re feeling slightly insecure, and you think a one night stand will make you feel valuable. They key to a one night stand is having it clear in your head that it is just something you want to do for fun.\\nIf it’s because you want to feel needed or desired, you may end up feeling bad later on. If this is your reason, then it may be a good idea to skip the one night stand. Instead, do something that makes you feel good about yourself. Treat yourself to a facial or go to the gym. Getting validation from another person may feel nice for a minute, but the only person who can truly make you feel good about yourself is you.\\n2. Making it Easier for Yourself\\n2-1. Keep things light and superficial.\\nWhen it comes to a one night stand, it’s best to keep things light and somewhat superficial to decrease the chances that you will fall in love. Avoid focusing too much on the person’s personality, values, interests, etc. Instead, try to find someone who you find physically attractive, but don’t worry too much about his or her personality.\\nTry sticking to non-serious topics when you are talking with the person. Flirt, talk about the drinks, the music, the moment, or the events of the evening. Try to avoid getting into deep discussions, such as about the person’s values, passions, and other intimate topics.\\nYou might even try searching out someone who you have little in common with or who has a personality that you don’t really enjoy. Think of a time when you’ve thought to yourself that you found someone physically attractive, but had no interest in pursuing that person because you didn’t like their personality. This may be the type of person you can have a one night stand with and not have to worry about falling for them.\\n2-2. Don’t stay the night.\\nIf you end up at their place, leave once you’ve had your fun. Staying the night might create a false sense of intimacy because you’re sleeping and maybe even cuddling with the other person. When you leave, you don’t need to seem cold or uncaring. Just explain that you’ve got a big day tomorrow, and you don’t want to be rushed for time in the morning.\\nKeep in mind that this doesn’t mean you have to get up and run for the door as soon as the fun is over. You can hang out for a bit if it feels comfortable to do so. Don’t, however, hang around for hours.\\nIf they are staying at your place it can be a bit more complicated. You could casually mention that you have a really early meeting to get to, and they may take the hint. If they don’t take the hint, be polite and let them stay if they want to.\\n2-3. Leave first thing in the morning.\\nIf you do end up staying the night, for whatever reason, don’t hang around in the morning. Minimizing the amount of time you have to get to know each other will keep you from developing feelings for them.\\nDon’t be rude about it. If they ask you to stay for awhile, make up an excuse. Say that you have plans and you need to get going so you’re not late. Say, “Thank you for a nice time,” and leave.\\nIf you think you will end up staying the night (e.g. because it is already really late), then consider casually mentioning that you’ve got a lot going on the next day. Do this during the evening, that way the other person won’t be expecting you to hang around.\\n2-4. Don’t exchange contact information.\\nIf you want to avoid falling for a one night stand, the easiest thing you can do is resist the temptation to exchange contact information. Don’t give them your number, and don’t ask for theirs.\\nYou should also avoid looking them up on social media. If they look you up, deny their friend requests. It may sound harsh, but limiting contact will make it easy to avoid falling for them.\\nIf the other person gives you their number without asking, throw the paper away at the first chance. This will help you avoid seeming rude, but will also eliminate your ability to contact them.\\nIf they do send you a friend request and you don’t want to deny the request without any explanation, you can also just send them a quick message saying something like, “Thanks for the request! I had a great time with you, but I don’t really want to take things any further than that. I wish you all the best!”\\n2-5. Skip the one night stand.\\nIf you don’t think you’ll be able to avoid developing feelings for the other person, and you don’t want to deal with the aftermath of those feelings, consider skipping the experience altogether.\\nThis is not to say there is something wrong with having one, but if it leaves you feeling sad then maybe it isn’t worth it.\\n3. Getting Over Your One Night Stand\\n3-1. Don’t friend them on social media.\\nIf you haven’t already looked them up on social media then resist the temptation to do so. If you have already done so, then delete them. Having access to their social media will only make you miserable.\\nSimilarly, if you have any other contact information of theirs, delete it. This will make it impossible to contact them to see if there is any interest from their side.\\n3-2. Don’t hook up with them again.\\nIf you choose not to get rid of their contact information, or if they contact you for another hookup, say no! It may seem like a good idea at the time, but it will only drag you further down the rabbit hole.\\nBe aware that you will probably try to rationalize with yourself about why it is a good idea to hook up again. For example, if they call you up and ask you to come over, you might say to yourself, “Well, hooking up with them again might help me get it out of my system” or “Hooking up again will remind me that I didn’t think they were that great anyway.” It is very unlikely that either of those things will end up being true.\\n3-3. Remind yourself that it was just for fun.\\nUse your one night stand as a learning experience. Perhaps from your one night stand, you have learned that it isn’t so easy for you to have casual sex without letting feelings get involved. Now you know that it isn’t something you take lightly, and that is OK too.\\nTry to think of it as a learning experience. For example, you had a fun time with an attractive person, or you got to experiment sexually. You have to deal with the repercussions of that night, but that doesn’t mean it has to become a bad memory.\\n3-4. Think about the mismatched aspects of that person.\\nWhen you have feelings for someone, especially early on, it is easy to dismiss the aspects of that person that don’t mesh well with who you are. Since your goal is to get over that person, try to focus on the differences in your personalities, lifestyles, interests, etc. Hopefully, this will help you realize that a relationship would not work out.\\nFor example, maybe that person was a really bad fit in terms of personality, lifestyle, or in other areas, such as being a really shy person while you are someone who likes to get out and socialize.\\nTry to be as honest with yourself as possible when you think about the ways that you and this person are mismatched.\\n3-5. Look for a more meaningful relationship.\\nMany people recommend giving yourself time to heal after a breakup, but in this case, you didn’t break up with someone so there is no reason why you can’t look for a more emotionally committed relationship. This will help you realize that the one night stand was great, but it doesn’t necessarily equal love.\\nYou can try online dating if you aren’t sure how to meet other people looking for relationships.\\nAsk friends if they know of anyone they could set you up.\\nTry doing something that you enjoy, which also gives you an opportunity to meet other people. For example, volunteer for a cause you care about. If you are religious, become a member of a church. This will help you find people that you share values with.\\nTips\\nIf you go out with the intention of having a one night stand, take an overnight kit with things like condoms (even if you are a girl looking for a man), clean underwear, and maybe even a toothbrush and travel size deodorant.\\nWarnings\\nMake sure that you both consent, and that you feel safe. If at any point, you feel uncomfortable, it’s OK to say, “No.”\\nAlthough there is nothing wrong with a one night stand if you both want to do that, make sure to use a condom to protect against sexually transmitted diseases. Don’t listen to any excuses about why a condom shouldn’t be used.\\n\", \"简要回答\": \"One night stands can be a great way to relax and have some fun. Although there is nothing wrong with engaging in a one night stand, it can sometimes be difficult to separate sex from emotion. However, if you take time to prepare yourself emotionally, then you may find it easier to have a one night stand and have a great time. If you are still thinking of someone after a one night stand, then there are also some things you can do to process these emotions and move on.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Keeping Your Emotions in Check\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid thinking of a one night stand as a way to get a relationship.\", \"描述\": \"Sometimes people have the mistaken idea that one night stands are a great way to find a relationship, but this is rarely the case. Instead, use a one night stand as a way to satisfy your need for sex, and as a way to have fun and enjoy yourself.\\nThink about whether you want a relationship or you just want a bit of fun. If in reality, you want a relationship, then try looking for that instead. You might get lucky and have a one night stand that leads to more, but if you don’t, you’ll end up feeling confused and regretful.\"}, {\"编号\": 2, \"标题\": \"Tell them you’re not looking for anything serious.\", \"描述\": \"It may feel a little awkward, but telling the other person up front that you don’t want a relationship with anyone at the moment will make sure you are both on the same page. This will also eliminate any awkwardness later.\\nKeep it light and casual. Before you head home with your lover you can simply say, “I just want to be up front so that we’re both on the same page. I want to go home with you, but I don’t want this to go any further than tonight. Is that alright with you?”\\nThis can also help you avoid wishful thinking. If you have said this to the other person, and they have reciprocated that they also don’t want anything you won’t be left wondering if they wanted something more.\"}, {\"编号\": 3, \"标题\": \"Remind yourself that it is just for fun.\", \"描述\": \"If you find yourself having feelings that you don’t want to have, try reminding yourself that you had a one night stand just because it was something fun that you wanted to do, not because you wanted to meet your next boyfriend or girlfriend.\\nTry to be grateful that you met a nice person to have a fun experience with, and leave it at that.\"}, {\"编号\": 4, \"标题\": \"Think about why you want to have a one night stand.\", \"描述\": \"Is it because you’re just in the mood for sex, or is there another, deeper reason? Maybe you’re feeling slightly insecure, and you think a one night stand will make you feel valuable. They key to a one night stand is having it clear in your head that it is just something you want to do for fun.\\nIf it’s because you want to feel needed or desired, you may end up feeling bad later on. If this is your reason, then it may be a good idea to skip the one night stand. Instead, do something that makes you feel good about yourself. Treat yourself to a facial or go to the gym. Getting validation from another person may feel nice for a minute, but the only person who can truly make you feel good about yourself is you.\"}]}, {\"编号\": 2, \"标题\": \"Making it Easier for Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep things light and superficial.\", \"描述\": \"When it comes to a one night stand, it’s best to keep things light and somewhat superficial to decrease the chances that you will fall in love. Avoid focusing too much on the person’s personality, values, interests, etc. Instead, try to find someone who you find physically attractive, but don’t worry too much about his or her personality.\\nTry sticking to non-serious topics when you are talking with the person. Flirt, talk about the drinks, the music, the moment, or the events of the evening. Try to avoid getting into deep discussions, such as about the person’s values, passions, and other intimate topics.\\nYou might even try searching out someone who you have little in common with or who has a personality that you don’t really enjoy. Think of a time when you’ve thought to yourself that you found someone physically attractive, but had no interest in pursuing that person because you didn’t like their personality. This may be the type of person you can have a one night stand with and not have to worry about falling for them.\"}, {\"编号\": 2, \"标题\": \"Don’t stay the night.\", \"描述\": \"If you end up at their place, leave once you’ve had your fun. Staying the night might create a false sense of intimacy because you’re sleeping and maybe even cuddling with the other person. When you leave, you don’t need to seem cold or uncaring. Just explain that you’ve got a big day tomorrow, and you don’t want to be rushed for time in the morning.\\nKeep in mind that this doesn’t mean you have to get up and run for the door as soon as the fun is over. You can hang out for a bit if it feels comfortable to do so. Don’t, however, hang around for hours.\\nIf they are staying at your place it can be a bit more complicated. You could casually mention that you have a really early meeting to get to, and they may take the hint. If they don’t take the hint, be polite and let them stay if they want to.\"}, {\"编号\": 3, \"标题\": \"Leave first thing in the morning.\", \"描述\": \"If you do end up staying the night, for whatever reason, don’t hang around in the morning. Minimizing the amount of time you have to get to know each other will keep you from developing feelings for them.\\nDon’t be rude about it. If they ask you to stay for awhile, make up an excuse. Say that you have plans and you need to get going so you’re not late. Say, “Thank you for a nice time,” and leave.\\nIf you think you will end up staying the night (e.g. because it is already really late), then consider casually mentioning that you’ve got a lot going on the next day. Do this during the evening, that way the other person won’t be expecting you to hang around.\"}, {\"编号\": 4, \"标题\": \"Don’t exchange contact information.\", \"描述\": \"If you want to avoid falling for a one night stand, the easiest thing you can do is resist the temptation to exchange contact information. Don’t give them your number, and don’t ask for theirs.\\nYou should also avoid looking them up on social media. If they look you up, deny their friend requests. It may sound harsh, but limiting contact will make it easy to avoid falling for them.\\nIf the other person gives you their number without asking, throw the paper away at the first chance. This will help you avoid seeming rude, but will also eliminate your ability to contact them.\\nIf they do send you a friend request and you don’t want to deny the request without any explanation, you can also just send them a quick message saying something like, “Thanks for the request! I had a great time with you, but I don’t really want to take things any further than that. I wish you all the best!”\"}, {\"编号\": 5, \"标题\": \"Skip the one night stand.\", \"描述\": \"If you don’t think you’ll be able to avoid developing feelings for the other person, and you don’t want to deal with the aftermath of those feelings, consider skipping the experience altogether.\\nThis is not to say there is something wrong with having one, but if it leaves you feeling sad then maybe it isn’t worth it.\"}]}, {\"编号\": 3, \"标题\": \"Getting Over Your One Night Stand\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t friend them on social media.\", \"描述\": \"If you haven’t already looked them up on social media then resist the temptation to do so. If you have already done so, then delete them. Having access to their social media will only make you miserable.\\nSimilarly, if you have any other contact information of theirs, delete it. This will make it impossible to contact them to see if there is any interest from their side.\"}, {\"编号\": 2, \"标题\": \"Don’t hook up with them again.\", \"描述\": \"If you choose not to get rid of their contact information, or if they contact you for another hookup, say no! It may seem like a good idea at the time, but it will only drag you further down the rabbit hole.\\nBe aware that you will probably try to rationalize with yourself about why it is a good idea to hook up again. For example, if they call you up and ask you to come over, you might say to yourself, “Well, hooking up with them again might help me get it out of my system” or “Hooking up again will remind me that I didn’t think they were that great anyway.” It is very unlikely that either of those things will end up being true.\"}, {\"编号\": 3, \"标题\": \"Remind yourself that it was just for fun.\", \"描述\": \"Use your one night stand as a learning experience. Perhaps from your one night stand, you have learned that it isn’t so easy for you to have casual sex without letting feelings get involved. Now you know that it isn’t something you take lightly, and that is OK too.\\nTry to think of it as a learning experience. For example, you had a fun time with an attractive person, or you got to experiment sexually. You have to deal with the repercussions of that night, but that doesn’t mean it has to become a bad memory.\"}, {\"编号\": 4, \"标题\": \"Think about the mismatched aspects of that person.\", \"描述\": \"When you have feelings for someone, especially early on, it is easy to dismiss the aspects of that person that don’t mesh well with who you are. Since your goal is to get over that person, try to focus on the differences in your personalities, lifestyles, interests, etc. Hopefully, this will help you realize that a relationship would not work out.\\nFor example, maybe that person was a really bad fit in terms of personality, lifestyle, or in other areas, such as being a really shy person while you are someone who likes to get out and socialize.\\nTry to be as honest with yourself as possible when you think about the ways that you and this person are mismatched.\"}, {\"编号\": 5, \"标题\": \"Look for a more meaningful relationship.\", \"描述\": \"Many people recommend giving yourself time to heal after a breakup, but in this case, you didn’t break up with someone so there is no reason why you can’t look for a more emotionally committed relationship. This will help you realize that the one night stand was great, but it doesn’t necessarily equal love.\\nYou can try online dating if you aren’t sure how to meet other people looking for relationships.\\nAsk friends if they know of anyone they could set you up.\\nTry doing something that you enjoy, which also gives you an opportunity to meet other people. For example, volunteer for a cause you care about. If you are religious, become a member of a church. This will help you find people that you share values with.\"}], \"小提示\": [\"If you go out with the intention of having a one night stand, take an overnight kit with things like condoms (even if you are a girl looking for a man), clean underwear, and maybe even a toothbrush and travel size deodorant.\\n\"], \"注意事项\": [\"Make sure that you both consent, and that you feel safe. If at any point, you feel uncomfortable, it’s OK to say, “No.”\\n\", \"Although there is nothing wrong with a one night stand if you both want to do that, make sure to use a condom to protect against sexually transmitted diseases. Don’t listen to any excuses about why a condom shouldn’t be used.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,016 | How to Avoid Falling in Love | 1. Feeling Fulfilled Independently
1-1. Focus on your personal goals.
Put the energy that you would spend on a relationship into bettering yourself. Make a list of some ways that you could improve yourself, and then pick one to work towards that you think will really help you to feel happy and proud of yourself. Develop a schedule and/or plan that will help you accomplish this goal and stick to it.
Make a goal to advance in your career or improve your grades at school.
Make a goal to get into better shape. For example, commit to going to the gym 4 days a week.
Create a bucket list and begin working on it.
1-2. Spend time with your family and friends.
Everyone needs to socialize with and feel supported by others, whether single or in a relationship. Do fun activities with family members and close friends that you enjoy spending time with so that you feel connected to others without being in a relationship.
This can be beneficial whether you’re going on a walk with just your mom or are bowling with 15 of your classmates. However, it might be a good idea to steer clear of spending a lot of time with couples as a “third wheel,” as this may make you feel lonely and/or left out.
1-3. Spend time in nature.
It can be very peaceful to breathe in fresh air and take in beautiful natural surroundings such as trees, flowers, mountains, and the ocean. At least once a week, take a walk in the woods by yourself or read a book on the beach in order to fulfil your heart and soul and bring yourself to a present state of peace.
1-4. Tap into your creativity.
It can feel very empowering to be in touch with your ideas and intelligence. Creating anything you’re passionate about will allow you to express yourself, which may help you feel happier. Sign up for that improv class you’ve been putting off or work on a couple of short stories in your free time if you love writing.
You can also take on a new hobby or try to learn a skill, such as knitting or cooking.
1-5. Find an activity you love that involves healthy, safe touching.
Touching releases oxytocin and serotonin, which help you feel love and pleasure. In relationships, touch is often a common occurrence, but it may not be if you don’t have a romantic partner. Try out a few different activities that involve touch, such as massage therapy, partner dancing, or spending time with animals, and stick with whatever activity makes you feel love and joy.
Don’t seek out these feelings of love and pleasure through sexual interaction before you’re emotionally ready. Also, never push someone else to do this who isn’t ready or who doesn’t consent.
1-6. Volunteer
Volunteer work is a great way to feel fulfilled. It can also help you to stay focused on something bigger than yourself. Try volunteering at your local animal shelter, soup kitchen, or charity thrift store. Look into organizations in your area that frequently need volunteers as well, such as Hospice or a local nursing home.
2. Avoiding Falling for a Particular Person
2-1. Minimize contact with your crush.
If you find yourself getting too attached to someone, the best way to avoid falling for them is by distancing yourself from them. If you’re constantly hanging out with them and/or communicating with them through phone calls and text messages, your feelings will likely grow and you’ll think about them a lot. Take a step back and make other plans and/or leave your phone in the other room for a while.
If you’re a direct, expressive, outgoing person, it may feel better to verbalize this choice to your crush. If this is the case, say something like, “I'm sorry, but I need to step back from this relationship.”
2-2. Get off of social media.
Do your best to resist temptations to check your crush’s Facebook, Instagram, or Twitter profile. Doing this will make it harder to get your mind off of your crush and may only make you like them more. If you can’t resist the temptation, take a break from social media entirely to get your mind on other things.
To keep from seeing your crush’s Facebook posts, go to their profile page and click “unfollow.” This will keep them your friend, but will also keep their posts from popping up on your newsfeed.
Consider turning off your push notifications for Instagram by going into “settings” on your device, tapping “notifications,” selecting “Instagram,” and then switching off “allow notifications.”
2-3. Reflect back on bad past relationships.
When you’re feeling strong emotions, it’s easy to get swept up and not look at the situation logically or realistically. To avoid falling in love, think back on past relationships and flings where things ended badly or didn’t turn out the way you’d hoped. Don’t ruminate on these past experiences, but use them to ground yourself.
Look back on a fight you had with your ex and say to yourself, “That was hard and painful and I don’t want to go through that again. I’m in a better place now and things are great the way they are.”
2-4. Stay busy.
If you spend a lot of time sitting around, then it’ll be tough to keep yourself from thinking about your crush. It’s much easier to avoid falling for them if you’re busy focusing on other things each day. Consider helping your parents with cleaning around the house or taking up a new hobby. The less free time you have, the less you’ll be tempted to think about your crush.
3. Embracing Love When You’re Ready
3-1. Let go of past pain and resentment.
Even when the right person comes along, it can be hard to allow yourself to fall in love because of your past experiences. While love is great in many ways, it can sometimes lead to pain, which can make the idea of a new relationship scary. Try to let go of your past pain and resentment by forgiving your ex and/or trying to reflect back on the positive results of those hard situations.
For example, you may have dated someone who loved playing soccer so you started playing with them and now it’s a sport you love, are good at, and enjoy playing.
Try keeping a journal to record your thoughts about this and work towards a healthier mindset.
3-2. Try to be more vulnerable.
Vulnerability is a scary thing, especially when you’ve been hurt before. When the time is right, try to let yourself feel happy and excited to talk to and spend time with the special someone in your life. Try telling this person one private thing about yourself a week at first in order to strengthen the bond. Over time, slowly work your way towards feeling love and being fully open and honest with the person.
3-3. Ignore your inner critic.
For one reason or another, many people resist falling in love. If you really care for someone in your life but you’re struggling to commit to loving them, your own thought processes are likely to blame.
Every time a thought like “Don’t trust them; you can’t trust anyone,” or “They don’t love me; they’re just going to hurt me,” pops into your head, dismiss the thought by saying something like, “That’s just the fear talking,” or “This isn’t my past relationship,” to yourself.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Feeling Fulfilled Independently\\n1-1. Focus on your personal goals.\\nPut the energy that you would spend on a relationship into bettering yourself. Make a list of some ways that you could improve yourself, and then pick one to work towards that you think will really help you to feel happy and proud of yourself. Develop a schedule and/or plan that will help you accomplish this goal and stick to it.\\nMake a goal to advance in your career or improve your grades at school.\\nMake a goal to get into better shape. For example, commit to going to the gym 4 days a week.\\n\\nCreate a bucket list and begin working on it.\\n1-2. Spend time with your family and friends.\\nEveryone needs to socialize with and feel supported by others, whether single or in a relationship. Do fun activities with family members and close friends that you enjoy spending time with so that you feel connected to others without being in a relationship.\\nThis can be beneficial whether you’re going on a walk with just your mom or are bowling with 15 of your classmates. However, it might be a good idea to steer clear of spending a lot of time with couples as a “third wheel,” as this may make you feel lonely and/or left out.\\n1-3. Spend time in nature.\\nIt can be very peaceful to breathe in fresh air and take in beautiful natural surroundings such as trees, flowers, mountains, and the ocean. At least once a week, take a walk in the woods by yourself or read a book on the beach in order to fulfil your heart and soul and bring yourself to a present state of peace.\\n1-4. Tap into your creativity.\\nIt can feel very empowering to be in touch with your ideas and intelligence. Creating anything you’re passionate about will allow you to express yourself, which may help you feel happier. Sign up for that improv class you’ve been putting off or work on a couple of short stories in your free time if you love writing.\\nYou can also take on a new hobby or try to learn a skill, such as knitting or cooking.\\n1-5. Find an activity you love that involves healthy, safe touching.\\nTouching releases oxytocin and serotonin, which help you feel love and pleasure. In relationships, touch is often a common occurrence, but it may not be if you don’t have a romantic partner. Try out a few different activities that involve touch, such as massage therapy, partner dancing, or spending time with animals, and stick with whatever activity makes you feel love and joy.\\nDon’t seek out these feelings of love and pleasure through sexual interaction before you’re emotionally ready. Also, never push someone else to do this who isn’t ready or who doesn’t consent.\\n1-6. Volunteer\\nVolunteer work is a great way to feel fulfilled. It can also help you to stay focused on something bigger than yourself. Try volunteering at your local animal shelter, soup kitchen, or charity thrift store. Look into organizations in your area that frequently need volunteers as well, such as Hospice or a local nursing home.\\n2. Avoiding Falling for a Particular Person\\n2-1. Minimize contact with your crush.\\nIf you find yourself getting too attached to someone, the best way to avoid falling for them is by distancing yourself from them. If you’re constantly hanging out with them and/or communicating with them through phone calls and text messages, your feelings will likely grow and you’ll think about them a lot. Take a step back and make other plans and/or leave your phone in the other room for a while.\\nIf you’re a direct, expressive, outgoing person, it may feel better to verbalize this choice to your crush. If this is the case, say something like, “I'm sorry, but I need to step back from this relationship.”\\n2-2. Get off of social media.\\nDo your best to resist temptations to check your crush’s Facebook, Instagram, or Twitter profile. Doing this will make it harder to get your mind off of your crush and may only make you like them more. If you can’t resist the temptation, take a break from social media entirely to get your mind on other things.\\nTo keep from seeing your crush’s Facebook posts, go to their profile page and click “unfollow.” This will keep them your friend, but will also keep their posts from popping up on your newsfeed.\\nConsider turning off your push notifications for Instagram by going into “settings” on your device, tapping “notifications,” selecting “Instagram,” and then switching off “allow notifications.”\\n2-3. Reflect back on bad past relationships.\\nWhen you’re feeling strong emotions, it’s easy to get swept up and not look at the situation logically or realistically. To avoid falling in love, think back on past relationships and flings where things ended badly or didn’t turn out the way you’d hoped. Don’t ruminate on these past experiences, but use them to ground yourself.\\nLook back on a fight you had with your ex and say to yourself, “That was hard and painful and I don’t want to go through that again. I’m in a better place now and things are great the way they are.”\\n2-4. Stay busy.\\nIf you spend a lot of time sitting around, then it’ll be tough to keep yourself from thinking about your crush. It’s much easier to avoid falling for them if you’re busy focusing on other things each day. Consider helping your parents with cleaning around the house or taking up a new hobby. The less free time you have, the less you’ll be tempted to think about your crush.\\n3. Embracing Love When You’re Ready\\n3-1. Let go of past pain and resentment.\\nEven when the right person comes along, it can be hard to allow yourself to fall in love because of your past experiences. While love is great in many ways, it can sometimes lead to pain, which can make the idea of a new relationship scary. Try to let go of your past pain and resentment by forgiving your ex and/or trying to reflect back on the positive results of those hard situations.\\nFor example, you may have dated someone who loved playing soccer so you started playing with them and now it’s a sport you love, are good at, and enjoy playing.\\nTry keeping a journal to record your thoughts about this and work towards a healthier mindset.\\n3-2. Try to be more vulnerable.\\nVulnerability is a scary thing, especially when you’ve been hurt before. When the time is right, try to let yourself feel happy and excited to talk to and spend time with the special someone in your life. Try telling this person one private thing about yourself a week at first in order to strengthen the bond. Over time, slowly work your way towards feeling love and being fully open and honest with the person.\\n3-3. Ignore your inner critic.\\nFor one reason or another, many people resist falling in love. If you really care for someone in your life but you’re struggling to commit to loving them, your own thought processes are likely to blame.\\nEvery time a thought like “Don’t trust them; you can’t trust anyone,” or “They don’t love me; they’re just going to hurt me,” pops into your head, dismiss the thought by saying something like, “That’s just the fear talking,” or “This isn’t my past relationship,” to yourself.\\n\", \"简要回答\": \"It’s really tough to fight strong feelings that you have for someone who is off-limits, not right for you, or who has come into your life at a bad time. If you’re trying to resist falling in love, search for independent fulfillment in your life and distance yourself from the person you have feelings for. Once you’ve found the right person and you’re ready for love, work on accepting and embracing it.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Feeling Fulfilled Independently\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on your personal goals.\", \"描述\": \"Put the energy that you would spend on a relationship into bettering yourself. Make a list of some ways that you could improve yourself, and then pick one to work towards that you think will really help you to feel happy and proud of yourself. Develop a schedule and/or plan that will help you accomplish this goal and stick to it.\\nMake a goal to advance in your career or improve your grades at school.\\nMake a goal to get into better shape. For example, commit to going to the gym 4 days a week.\\n\\nCreate a bucket list and begin working on it.\"}, {\"编号\": 2, \"标题\": \"Spend time with your family and friends.\", \"描述\": \"Everyone needs to socialize with and feel supported by others, whether single or in a relationship. Do fun activities with family members and close friends that you enjoy spending time with so that you feel connected to others without being in a relationship.\\nThis can be beneficial whether you’re going on a walk with just your mom or are bowling with 15 of your classmates. However, it might be a good idea to steer clear of spending a lot of time with couples as a “third wheel,” as this may make you feel lonely and/or left out.\"}, {\"编号\": 3, \"标题\": \"Spend time in nature.\", \"描述\": \"It can be very peaceful to breathe in fresh air and take in beautiful natural surroundings such as trees, flowers, mountains, and the ocean. At least once a week, take a walk in the woods by yourself or read a book on the beach in order to fulfil your heart and soul and bring yourself to a present state of peace.\"}, {\"编号\": 4, \"标题\": \"Tap into your creativity.\", \"描述\": \"It can feel very empowering to be in touch with your ideas and intelligence. Creating anything you’re passionate about will allow you to express yourself, which may help you feel happier. Sign up for that improv class you’ve been putting off or work on a couple of short stories in your free time if you love writing.\\nYou can also take on a new hobby or try to learn a skill, such as knitting or cooking.\"}, {\"编号\": 5, \"标题\": \"Find an activity you love that involves healthy, safe touching.\", \"描述\": \"Touching releases oxytocin and serotonin, which help you feel love and pleasure. In relationships, touch is often a common occurrence, but it may not be if you don’t have a romantic partner. Try out a few different activities that involve touch, such as massage therapy, partner dancing, or spending time with animals, and stick with whatever activity makes you feel love and joy.\\nDon’t seek out these feelings of love and pleasure through sexual interaction before you’re emotionally ready. Also, never push someone else to do this who isn’t ready or who doesn’t consent.\"}, {\"编号\": 6, \"标题\": \"Volunteer\", \"描述\": \"Volunteer work is a great way to feel fulfilled. It can also help you to stay focused on something bigger than yourself. Try volunteering at your local animal shelter, soup kitchen, or charity thrift store. Look into organizations in your area that frequently need volunteers as well, such as Hospice or a local nursing home.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Falling for a Particular Person\", \"步骤\": [{\"编号\": 1, \"标题\": \"Minimize contact with your crush.\", \"描述\": \"If you find yourself getting too attached to someone, the best way to avoid falling for them is by distancing yourself from them. If you’re constantly hanging out with them and/or communicating with them through phone calls and text messages, your feelings will likely grow and you’ll think about them a lot. Take a step back and make other plans and/or leave your phone in the other room for a while.\\nIf you’re a direct, expressive, outgoing person, it may feel better to verbalize this choice to your crush. If this is the case, say something like, “I'm sorry, but I need to step back from this relationship.”\"}, {\"编号\": 2, \"标题\": \"Get off of social media.\", \"描述\": \"Do your best to resist temptations to check your crush’s Facebook, Instagram, or Twitter profile. Doing this will make it harder to get your mind off of your crush and may only make you like them more. If you can’t resist the temptation, take a break from social media entirely to get your mind on other things.\\nTo keep from seeing your crush’s Facebook posts, go to their profile page and click “unfollow.” This will keep them your friend, but will also keep their posts from popping up on your newsfeed.\\nConsider turning off your push notifications for Instagram by going into “settings” on your device, tapping “notifications,” selecting “Instagram,” and then switching off “allow notifications.”\"}, {\"编号\": 3, \"标题\": \"Reflect back on bad past relationships.\", \"描述\": \"When you’re feeling strong emotions, it’s easy to get swept up and not look at the situation logically or realistically. To avoid falling in love, think back on past relationships and flings where things ended badly or didn’t turn out the way you’d hoped. Don’t ruminate on these past experiences, but use them to ground yourself.\\nLook back on a fight you had with your ex and say to yourself, “That was hard and painful and I don’t want to go through that again. I’m in a better place now and things are great the way they are.”\"}, {\"编号\": 4, \"标题\": \"Stay busy.\", \"描述\": \"If you spend a lot of time sitting around, then it’ll be tough to keep yourself from thinking about your crush. It’s much easier to avoid falling for them if you’re busy focusing on other things each day. Consider helping your parents with cleaning around the house or taking up a new hobby. The less free time you have, the less you’ll be tempted to think about your crush.\"}]}, {\"编号\": 3, \"标题\": \"Embracing Love When You’re Ready\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let go of past pain and resentment.\", \"描述\": \"Even when the right person comes along, it can be hard to allow yourself to fall in love because of your past experiences. While love is great in many ways, it can sometimes lead to pain, which can make the idea of a new relationship scary. Try to let go of your past pain and resentment by forgiving your ex and/or trying to reflect back on the positive results of those hard situations.\\nFor example, you may have dated someone who loved playing soccer so you started playing with them and now it’s a sport you love, are good at, and enjoy playing.\\nTry keeping a journal to record your thoughts about this and work towards a healthier mindset.\"}, {\"编号\": 2, \"标题\": \"Try to be more vulnerable.\", \"描述\": \"Vulnerability is a scary thing, especially when you’ve been hurt before. When the time is right, try to let yourself feel happy and excited to talk to and spend time with the special someone in your life. Try telling this person one private thing about yourself a week at first in order to strengthen the bond. Over time, slowly work your way towards feeling love and being fully open and honest with the person.\"}, {\"编号\": 3, \"标题\": \"Ignore your inner critic.\", \"描述\": \"For one reason or another, many people resist falling in love. If you really care for someone in your life but you’re struggling to commit to loving them, your own thought processes are likely to blame.\\nEvery time a thought like “Don’t trust them; you can’t trust anyone,” or “They don’t love me; they’re just going to hurt me,” pops into your head, dismiss the thought by saying something like, “That’s just the fear talking,” or “This isn’t my past relationship,” to yourself.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,017 | How to Avoid Falling in Love With a Friend | 1. Being Around Your Friend
1-1. Define your friendship.
Worrying about falling in love with your friend could cloud your thoughts and feelings about your friendship. If you're feeling attracted to your friend, it may be worth remembering how you became friends and why you value that person's friendship. Then think about everything you would potentially give up if you acted on any romantic urges you have.
Lingering romantic feelings have the potential to complicate or even ruin strong friendships.
As friends, you should be able to talk about dating other people without feeling jealous or desirous. If you can't do this, you may need to spend some time apart.
1-2. Overcome attraction.
While you may fear falling in love with your friend, it's much more likely that what you actually experience is attraction or desire. This is a good thing, though, as attraction tends to fade fairly quickly if the feelings are not acted upon.
Examine whether you have a history of seeking out unavailable partners. This may give you some insight into your dating patterns and help you learn to break out of those patterns.
Change requires action on your part. You will need to actively change the way you think about your friend to stop seeing them as a potential romantic partner.
Try to catch yourself whenever you have romantic or sexual thoughts about your friend. Wear a rubber band around your wrist and snap the band against your skin to stop unwanted thoughts as soon as they arise.
It may help reduce your attraction to your friend if you think of them as more of a sibling or close family member. Thinking about the person in this way may reduce your feelings of attraction over time.
1-3. Set appropriate boundaries.
A lack of personal boundaries can quickly make a crush on your friend get intense or even uncomfortable. Remember that your friendship is valuable to you and that engaging in a romantic or sexual relationship with your friend could ruin things.
Remain friends, but restrain yourself from doing boyfriend/girlfriend things. For example, avoid holding hands, snuggling intimately, or kissing.
Consider limiting your interactions or outings. Try limiting yourself to hanging out once a week.
1-4. Spend time in groups.
If seeing your friend one-on-one is not a good idea, you may need to spend time together with a group of friends. Being around other people can create more of a social setting while removing some of the temptation and romantic tension that might exist if you and your friend were alone.
Make up excuses if your friend wants to get together one-on-one, or stick to spending time alone together in public places. For example, get coffee or go to the park instead of spending time at one another's homes.
It's up to you to decide whether you will tell your other friends about your feelings. If there's any chance your other friends would reveal your feelings or make fun of you, you may want to avoid telling them.
1-5. Try keeping your feelings to yourself.
Revealing your feelings to a friend who doesn't reciprocate could make that friend feel uncomfortable, confused, or even frustrated. Even if you think you could talk to your friend about anything, talking about having romantic feelings for that friend could permanently change the dynamic of your friendship.
See if setting some boundaries and spending less time with your friend causes your feelings to start to subside. Your feelings may resolve on your own and you won't need to bring it up with your friend.
If your friend is already in a relationship (or you are in a relationship) or has already expressed that they are not interested in you romantically, then you should not reveal your feelings and instead work on moving on to someone else.
It may, however, become necessary for you to have an honest discussion with your friend about how you feel. If the feelings won't go away, or your friend has told you they are hurt and confused because you are pulling away, it might be a good idea to tell them what's going on.
2. Getting Over Your Feelings
2-1. Keep busy.
Finding distractions will help you get over the feelings you had for your friend. This may include doing things you already enjoy doing, or it may entail going out and trying new things or meeting new people.
Make plans with friends or family at least a few times each week. Keep interacting with others to take your mind off of your feelings for your friend.
You can still stay busy if your friends/family aren't available. Go for long walks or bike rides, explore your city, pick up a hobby, or take a class to learn something new.
2-2. Make self-care a priority.
Getting over romantic feelings for a friend is very similar to going through a breakup. You may feel sad, angry, and a range of other emotions, and those emotions may take away your motivation to get through the day; however, maintaining normalcy in your life and taking care of yourself are required more than ever at times like this.
Get a lot of exercise. You'll burn off some of your frustration and experience the endorphin release that accompanies physical activity.
Try to get an average of 30 minutes of physical activity each day. Most experts recommend getting a total of 150 minutes each week of moderate aerobic activity or 75 minutes of intense aerobic activity each week.
Do things that you enjoy, like going shopping or seeing friends. These distractions can make you feel good and take your mind off of your friend.
Make sure you maintain a nutritious diet and keep up your daily bathing and grooming habits. Some people recovering from heartbreak neglect these daily routines, but ultimately such behavior makes it harder to bounce back and feel better.
2-3. Talk about your feelings
If you've had to distance yourself from a friend you developed feelings for, you may be experiencing a lot of difficult emotions. Keeping those thoughts and feelings bottled up will only cause you to continue dwelling on them. Instead, talk them out with friends whom you can trust or with a qualified therapist.
If talking with friends about your experience, make sure you choose friends you can trust. The last thing you want is to be made fun of or for your crush to find out about your feelings.
If you decide to work with a therapist, ask your primary care physician for a recommendation in your area.
A therapist has the added advantage of helping you beyond this immediate problem. You'll be able to discover patterns of behavior and find ways to work through other problems in your life.
3. Talking to Your Friend
3-1. Build up your courage
You may be afraid of telling your friend how you feel — it can be scary to make yourself vulnerable to rejection, and you risk changing or ending your relationship. If you choose to talk to your friend, you may need to build up your courage before having that conversation. Being brave means facing your fears and do something that is uncomfortable. Remember that change and growth requires you to push yourself and do something challenging. Practice what you'll say to your friend so that you become more comfortable expressing yourself.
Do things that build your confidence. This may mean saying affirmations out loud, doing an activity you know you're good at, or reminding yourself of your accomplishments.
Remind yourself that if your friend is not interested, it doesn't mean anything is wrong with you. Romantic feelings can't be forced, and sometimes people just don't feel it. In the majority of cases it has more to do with the other person than with you.
3-2. Choose the right time.
Ask your friend if they can meet you at a time when you are both free to talk at length. Meet somewhere you can speak in private and where you feel comfortable. Doing this in front of other people or making a big gesture might put even more pressure on your friend or make them panic.
3-3. Be honest and assertive.
If you have tried to avoid falling in love with your friend but it happened anyway, you may need to express those feelings. If you've thought through the risks of telling them and feel it's worth the risk, you may want to tell your friend. It's not healthy to bottle up your feelings, and if it's torturing you or causing issues with your friendship, it's probably your best option to tell them how you are feeling. It's not necessary to make a huge declaration — just be honest, clear, and not too over the top (it may be a shock to your friend to find out about your feelings, so keep it low-key if possible).
Try saying something like, "My feelings toward you have changed, and I like you as more than a friend. I would like to try having a romantic relationship with you. How does that make you feel?"
3-4. Listen
Once you have expressed yourself, it's time to let your friend respond. Try to put aside your fears about being rejected or plan what you'll say when your friend stops talking and truly listen. Make eye contact, ask questions if you need to, and try repeating back what is said to confirm you understand.
Respect whatever your friend says they feel. They may feel surprised, confused, angry, or any number of emotions. If your friend says they are not interested in a romantic relationship with you, don't try to talk them into it or argue. If they say they are confused and need some time to think, tell them you can give them space and that you will be available to talk more when they are ready.
3-5. Give one another space.
If you have feelings for your friend, you'll need time to sort through those feelings and figure out what your friendship means to you. Your friend may need time and space to figure things out as well, or simply to reduce any lingering tension between the two of you.
While giving your friend space, it's best to limit the time you spend together, including time spent on the phone, texting, or chatting online.
Try to put your friend out of your mind as much as possible. You can do this by distracting yourself with hobbies or work, or by spending more time with a different friend.
4. Avoiding Your Friend
4-1. Avoid tempting scenarios.
While you may not need to avoid your friend altogether, you should certainly avoid romantic scenarios together. Putting yourself into a situation in which you might develop even stronger feelings or be tempted to act on those feelings will only lead to frustration and may adversely affect your friendship.
Resist the urge to enter date-like scenarios, such as going to the movies as a couple or dining at a romantic restaurant.
If you're above the legal drinking age, it may be best to avoid drinking with or around your friend. People often have lowered inhibitions when they're intoxicated, and you could end up making bad decisions.
4-2. Decide when it's safe to return to normal.
If you and your friend need some distance, you may want to decide in advance what that time frame might look like. You'll most likely want to return to having a normal friendship at some point, though this may take longer for some people than for others. Setting a rough time frame can help you track any changes (or lack thereof) in your feelings and determine when it's safe to spend time alone together again.
The time period you need apart is entirely subjective. Some people may need a few weeks, while others may need months or years.
4-3. Consider moving away.
It's an extreme reaction, but for some people moving away is the best option. If you don't think your feelings for your friend will ever diminish and you're worried about how it may affect your relationship, you may want to consider a geographical change to fix the situation.
You don't have to move far. Even moving to the other side of town or the next town over could make it sufficiently less-convenient to see one another.
Remember that moving away is a drastic change. A decision like this should not be made lightly over a low-key crush.
Tips
Remind yourself that you will find someone new who makes you happy. Finding an ideal partner who is also available will make you feel much better than an unattainable crush ever could.
Never get angry about the way you feel. There is nothing wrong with falling in love with friends, and in fact it's quite common. The only thing you need to worry about is how you respond to those feelings.
Warnings
Make sure you don't end up hating your best friend. Remember that it's not their fault you developed romantic feelings. That individual is still your friend and deserves your respect and kindness, no matter what.
Make sure that you don't "rebound" with someone else. This is essentially using that person to get over your friend. If you're going to date someone, make sure you are actually interested in them. Otherwise, you might end up hurting that individual.
| {
"create_time": "20230517 10:49:02",
"回答明细": "{\"回答\": \"1. Being Around Your Friend\\n1-1. Define your friendship.\\nWorrying about falling in love with your friend could cloud your thoughts and feelings about your friendship. If you're feeling attracted to your friend, it may be worth remembering how you became friends and why you value that person's friendship. Then think about everything you would potentially give up if you acted on any romantic urges you have.\\nLingering romantic feelings have the potential to complicate or even ruin strong friendships.\\nAs friends, you should be able to talk about dating other people without feeling jealous or desirous. If you can't do this, you may need to spend some time apart.\\n1-2. Overcome attraction.\\nWhile you may fear falling in love with your friend, it's much more likely that what you actually experience is attraction or desire. This is a good thing, though, as attraction tends to fade fairly quickly if the feelings are not acted upon.\\nExamine whether you have a history of seeking out unavailable partners. This may give you some insight into your dating patterns and help you learn to break out of those patterns.\\nChange requires action on your part. You will need to actively change the way you think about your friend to stop seeing them as a potential romantic partner.\\nTry to catch yourself whenever you have romantic or sexual thoughts about your friend. Wear a rubber band around your wrist and snap the band against your skin to stop unwanted thoughts as soon as they arise.\\nIt may help reduce your attraction to your friend if you think of them as more of a sibling or close family member. Thinking about the person in this way may reduce your feelings of attraction over time.\\n1-3. Set appropriate boundaries.\\nA lack of personal boundaries can quickly make a crush on your friend get intense or even uncomfortable. Remember that your friendship is valuable to you and that engaging in a romantic or sexual relationship with your friend could ruin things.\\nRemain friends, but restrain yourself from doing boyfriend/girlfriend things. For example, avoid holding hands, snuggling intimately, or kissing.\\nConsider limiting your interactions or outings. Try limiting yourself to hanging out once a week.\\n1-4. Spend time in groups.\\nIf seeing your friend one-on-one is not a good idea, you may need to spend time together with a group of friends. Being around other people can create more of a social setting while removing some of the temptation and romantic tension that might exist if you and your friend were alone.\\nMake up excuses if your friend wants to get together one-on-one, or stick to spending time alone together in public places. For example, get coffee or go to the park instead of spending time at one another's homes.\\nIt's up to you to decide whether you will tell your other friends about your feelings. If there's any chance your other friends would reveal your feelings or make fun of you, you may want to avoid telling them.\\n1-5. Try keeping your feelings to yourself.\\nRevealing your feelings to a friend who doesn't reciprocate could make that friend feel uncomfortable, confused, or even frustrated. Even if you think you could talk to your friend about anything, talking about having romantic feelings for that friend could permanently change the dynamic of your friendship.\\nSee if setting some boundaries and spending less time with your friend causes your feelings to start to subside. Your feelings may resolve on your own and you won't need to bring it up with your friend.\\nIf your friend is already in a relationship (or you are in a relationship) or has already expressed that they are not interested in you romantically, then you should not reveal your feelings and instead work on moving on to someone else.\\nIt may, however, become necessary for you to have an honest discussion with your friend about how you feel. If the feelings won't go away, or your friend has told you they are hurt and confused because you are pulling away, it might be a good idea to tell them what's going on.\\n2. Getting Over Your Feelings\\n2-1. Keep busy.\\nFinding distractions will help you get over the feelings you had for your friend. This may include doing things you already enjoy doing, or it may entail going out and trying new things or meeting new people.\\nMake plans with friends or family at least a few times each week. Keep interacting with others to take your mind off of your feelings for your friend.\\nYou can still stay busy if your friends/family aren't available. Go for long walks or bike rides, explore your city, pick up a hobby, or take a class to learn something new.\\n2-2. Make self-care a priority.\\nGetting over romantic feelings for a friend is very similar to going through a breakup. You may feel sad, angry, and a range of other emotions, and those emotions may take away your motivation to get through the day; however, maintaining normalcy in your life and taking care of yourself are required more than ever at times like this.\\nGet a lot of exercise. You'll burn off some of your frustration and experience the endorphin release that accompanies physical activity.\\nTry to get an average of 30 minutes of physical activity each day. Most experts recommend getting a total of 150 minutes each week of moderate aerobic activity or 75 minutes of intense aerobic activity each week.\\nDo things that you enjoy, like going shopping or seeing friends. These distractions can make you feel good and take your mind off of your friend.\\nMake sure you maintain a nutritious diet and keep up your daily bathing and grooming habits. Some people recovering from heartbreak neglect these daily routines, but ultimately such behavior makes it harder to bounce back and feel better.\\n2-3. Talk about your feelings\\nIf you've had to distance yourself from a friend you developed feelings for, you may be experiencing a lot of difficult emotions. Keeping those thoughts and feelings bottled up will only cause you to continue dwelling on them. Instead, talk them out with friends whom you can trust or with a qualified therapist.\\nIf talking with friends about your experience, make sure you choose friends you can trust. The last thing you want is to be made fun of or for your crush to find out about your feelings.\\nIf you decide to work with a therapist, ask your primary care physician for a recommendation in your area.\\nA therapist has the added advantage of helping you beyond this immediate problem. You'll be able to discover patterns of behavior and find ways to work through other problems in your life.\\n3. Talking to Your Friend\\n3-1. Build up your courage\\nYou may be afraid of telling your friend how you feel — it can be scary to make yourself vulnerable to rejection, and you risk changing or ending your relationship. If you choose to talk to your friend, you may need to build up your courage before having that conversation. Being brave means facing your fears and do something that is uncomfortable. Remember that change and growth requires you to push yourself and do something challenging. Practice what you'll say to your friend so that you become more comfortable expressing yourself.\\nDo things that build your confidence. This may mean saying affirmations out loud, doing an activity you know you're good at, or reminding yourself of your accomplishments.\\nRemind yourself that if your friend is not interested, it doesn't mean anything is wrong with you. Romantic feelings can't be forced, and sometimes people just don't feel it. In the majority of cases it has more to do with the other person than with you.\\n3-2. Choose the right time.\\nAsk your friend if they can meet you at a time when you are both free to talk at length. Meet somewhere you can speak in private and where you feel comfortable. Doing this in front of other people or making a big gesture might put even more pressure on your friend or make them panic.\\n3-3. Be honest and assertive.\\nIf you have tried to avoid falling in love with your friend but it happened anyway, you may need to express those feelings. If you've thought through the risks of telling them and feel it's worth the risk, you may want to tell your friend. It's not healthy to bottle up your feelings, and if it's torturing you or causing issues with your friendship, it's probably your best option to tell them how you are feeling. It's not necessary to make a huge declaration — just be honest, clear, and not too over the top (it may be a shock to your friend to find out about your feelings, so keep it low-key if possible).\\nTry saying something like, \\\"My feelings toward you have changed, and I like you as more than a friend. I would like to try having a romantic relationship with you. How does that make you feel?\\\"\\n3-4. Listen\\nOnce you have expressed yourself, it's time to let your friend respond. Try to put aside your fears about being rejected or plan what you'll say when your friend stops talking and truly listen. Make eye contact, ask questions if you need to, and try repeating back what is said to confirm you understand.\\nRespect whatever your friend says they feel. They may feel surprised, confused, angry, or any number of emotions. If your friend says they are not interested in a romantic relationship with you, don't try to talk them into it or argue. If they say they are confused and need some time to think, tell them you can give them space and that you will be available to talk more when they are ready.\\n3-5. Give one another space.\\nIf you have feelings for your friend, you'll need time to sort through those feelings and figure out what your friendship means to you. Your friend may need time and space to figure things out as well, or simply to reduce any lingering tension between the two of you.\\nWhile giving your friend space, it's best to limit the time you spend together, including time spent on the phone, texting, or chatting online.\\nTry to put your friend out of your mind as much as possible. You can do this by distracting yourself with hobbies or work, or by spending more time with a different friend.\\n4. Avoiding Your Friend\\n4-1. Avoid tempting scenarios.\\nWhile you may not need to avoid your friend altogether, you should certainly avoid romantic scenarios together. Putting yourself into a situation in which you might develop even stronger feelings or be tempted to act on those feelings will only lead to frustration and may adversely affect your friendship.\\nResist the urge to enter date-like scenarios, such as going to the movies as a couple or dining at a romantic restaurant.\\nIf you're above the legal drinking age, it may be best to avoid drinking with or around your friend. People often have lowered inhibitions when they're intoxicated, and you could end up making bad decisions.\\n4-2. Decide when it's safe to return to normal.\\nIf you and your friend need some distance, you may want to decide in advance what that time frame might look like. You'll most likely want to return to having a normal friendship at some point, though this may take longer for some people than for others. Setting a rough time frame can help you track any changes (or lack thereof) in your feelings and determine when it's safe to spend time alone together again.\\nThe time period you need apart is entirely subjective. Some people may need a few weeks, while others may need months or years.\\n4-3. Consider moving away.\\nIt's an extreme reaction, but for some people moving away is the best option. If you don't think your feelings for your friend will ever diminish and you're worried about how it may affect your relationship, you may want to consider a geographical change to fix the situation.\\nYou don't have to move far. Even moving to the other side of town or the next town over could make it sufficiently less-convenient to see one another.\\nRemember that moving away is a drastic change. A decision like this should not be made lightly over a low-key crush.\\nTips\\nRemind yourself that you will find someone new who makes you happy. Finding an ideal partner who is also available will make you feel much better than an unattainable crush ever could.\\nNever get angry about the way you feel. There is nothing wrong with falling in love with friends, and in fact it's quite common. The only thing you need to worry about is how you respond to those feelings.\\nWarnings\\nMake sure you don't end up hating your best friend. Remember that it's not their fault you developed romantic feelings. That individual is still your friend and deserves your respect and kindness, no matter what.\\nMake sure that you don't \\\"rebound\\\" with someone else. This is essentially using that person to get over your friend. If you're going to date someone, make sure you are actually interested in them. Otherwise, you might end up hurting that individual.\\n\", \"简要回答\": \"Most of the time it's easy for people to balance their friendships and their romantic relationships; however, some people end up developing romantic feelings for a close friend. If this happens, or if you're worried that this may happen, you'll need to tread lightly to avoid falling in love.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Being Around Your Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Define your friendship.\", \"描述\": \"Worrying about falling in love with your friend could cloud your thoughts and feelings about your friendship. If you're feeling attracted to your friend, it may be worth remembering how you became friends and why you value that person's friendship. Then think about everything you would potentially give up if you acted on any romantic urges you have.\\nLingering romantic feelings have the potential to complicate or even ruin strong friendships.\\nAs friends, you should be able to talk about dating other people without feeling jealous or desirous. If you can't do this, you may need to spend some time apart.\"}, {\"编号\": 2, \"标题\": \"Overcome attraction.\", \"描述\": \"While you may fear falling in love with your friend, it's much more likely that what you actually experience is attraction or desire. This is a good thing, though, as attraction tends to fade fairly quickly if the feelings are not acted upon.\\nExamine whether you have a history of seeking out unavailable partners. This may give you some insight into your dating patterns and help you learn to break out of those patterns.\\nChange requires action on your part. You will need to actively change the way you think about your friend to stop seeing them as a potential romantic partner.\\nTry to catch yourself whenever you have romantic or sexual thoughts about your friend. Wear a rubber band around your wrist and snap the band against your skin to stop unwanted thoughts as soon as they arise.\\nIt may help reduce your attraction to your friend if you think of them as more of a sibling or close family member. Thinking about the person in this way may reduce your feelings of attraction over time.\"}, {\"编号\": 3, \"标题\": \"Set appropriate boundaries.\", \"描述\": \"A lack of personal boundaries can quickly make a crush on your friend get intense or even uncomfortable. Remember that your friendship is valuable to you and that engaging in a romantic or sexual relationship with your friend could ruin things.\\nRemain friends, but restrain yourself from doing boyfriend/girlfriend things. For example, avoid holding hands, snuggling intimately, or kissing.\\nConsider limiting your interactions or outings. Try limiting yourself to hanging out once a week.\"}, {\"编号\": 4, \"标题\": \"Spend time in groups.\", \"描述\": \"If seeing your friend one-on-one is not a good idea, you may need to spend time together with a group of friends. Being around other people can create more of a social setting while removing some of the temptation and romantic tension that might exist if you and your friend were alone.\\nMake up excuses if your friend wants to get together one-on-one, or stick to spending time alone together in public places. For example, get coffee or go to the park instead of spending time at one another's homes.\\nIt's up to you to decide whether you will tell your other friends about your feelings. If there's any chance your other friends would reveal your feelings or make fun of you, you may want to avoid telling them.\"}, {\"编号\": 5, \"标题\": \"Try keeping your feelings to yourself.\", \"描述\": \"Revealing your feelings to a friend who doesn't reciprocate could make that friend feel uncomfortable, confused, or even frustrated. Even if you think you could talk to your friend about anything, talking about having romantic feelings for that friend could permanently change the dynamic of your friendship.\\nSee if setting some boundaries and spending less time with your friend causes your feelings to start to subside. Your feelings may resolve on your own and you won't need to bring it up with your friend.\\nIf your friend is already in a relationship (or you are in a relationship) or has already expressed that they are not interested in you romantically, then you should not reveal your feelings and instead work on moving on to someone else.\\nIt may, however, become necessary for you to have an honest discussion with your friend about how you feel. If the feelings won't go away, or your friend has told you they are hurt and confused because you are pulling away, it might be a good idea to tell them what's going on.\"}]}, {\"编号\": 2, \"标题\": \"Getting Over Your Feelings\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep busy.\", \"描述\": \"Finding distractions will help you get over the feelings you had for your friend. This may include doing things you already enjoy doing, or it may entail going out and trying new things or meeting new people.\\nMake plans with friends or family at least a few times each week. Keep interacting with others to take your mind off of your feelings for your friend.\\nYou can still stay busy if your friends/family aren't available. Go for long walks or bike rides, explore your city, pick up a hobby, or take a class to learn something new.\"}, {\"编号\": 2, \"标题\": \"Make self-care a priority.\", \"描述\": \"Getting over romantic feelings for a friend is very similar to going through a breakup. You may feel sad, angry, and a range of other emotions, and those emotions may take away your motivation to get through the day; however, maintaining normalcy in your life and taking care of yourself are required more than ever at times like this.\\nGet a lot of exercise. You'll burn off some of your frustration and experience the endorphin release that accompanies physical activity.\\nTry to get an average of 30 minutes of physical activity each day. Most experts recommend getting a total of 150 minutes each week of moderate aerobic activity or 75 minutes of intense aerobic activity each week.\\nDo things that you enjoy, like going shopping or seeing friends. These distractions can make you feel good and take your mind off of your friend.\\nMake sure you maintain a nutritious diet and keep up your daily bathing and grooming habits. Some people recovering from heartbreak neglect these daily routines, but ultimately such behavior makes it harder to bounce back and feel better.\"}, {\"编号\": 3, \"标题\": \"Talk about your feelings\", \"描述\": \"If you've had to distance yourself from a friend you developed feelings for, you may be experiencing a lot of difficult emotions. Keeping those thoughts and feelings bottled up will only cause you to continue dwelling on them. Instead, talk them out with friends whom you can trust or with a qualified therapist.\\nIf talking with friends about your experience, make sure you choose friends you can trust. The last thing you want is to be made fun of or for your crush to find out about your feelings.\\nIf you decide to work with a therapist, ask your primary care physician for a recommendation in your area.\\nA therapist has the added advantage of helping you beyond this immediate problem. You'll be able to discover patterns of behavior and find ways to work through other problems in your life.\"}]}, {\"编号\": 3, \"标题\": \"Talking to Your Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build up your courage\", \"描述\": \"You may be afraid of telling your friend how you feel — it can be scary to make yourself vulnerable to rejection, and you risk changing or ending your relationship. If you choose to talk to your friend, you may need to build up your courage before having that conversation. Being brave means facing your fears and do something that is uncomfortable. Remember that change and growth requires you to push yourself and do something challenging. Practice what you'll say to your friend so that you become more comfortable expressing yourself.\\nDo things that build your confidence. This may mean saying affirmations out loud, doing an activity you know you're good at, or reminding yourself of your accomplishments.\\nRemind yourself that if your friend is not interested, it doesn't mean anything is wrong with you. Romantic feelings can't be forced, and sometimes people just don't feel it. In the majority of cases it has more to do with the other person than with you.\"}, {\"编号\": 2, \"标题\": \"Choose the right time.\", \"描述\": \"Ask your friend if they can meet you at a time when you are both free to talk at length. Meet somewhere you can speak in private and where you feel comfortable. Doing this in front of other people or making a big gesture might put even more pressure on your friend or make them panic.\"}, {\"编号\": 3, \"标题\": \"Be honest and assertive.\", \"描述\": \"If you have tried to avoid falling in love with your friend but it happened anyway, you may need to express those feelings. If you've thought through the risks of telling them and feel it's worth the risk, you may want to tell your friend. It's not healthy to bottle up your feelings, and if it's torturing you or causing issues with your friendship, it's probably your best option to tell them how you are feeling. It's not necessary to make a huge declaration — just be honest, clear, and not too over the top (it may be a shock to your friend to find out about your feelings, so keep it low-key if possible).\\nTry saying something like, \\\"My feelings toward you have changed, and I like you as more than a friend. I would like to try having a romantic relationship with you. How does that make you feel?\\\"\"}, {\"编号\": 4, \"标题\": \"Listen\", \"描述\": \"Once you have expressed yourself, it's time to let your friend respond. Try to put aside your fears about being rejected or plan what you'll say when your friend stops talking and truly listen. Make eye contact, ask questions if you need to, and try repeating back what is said to confirm you understand.\\nRespect whatever your friend says they feel. They may feel surprised, confused, angry, or any number of emotions. If your friend says they are not interested in a romantic relationship with you, don't try to talk them into it or argue. If they say they are confused and need some time to think, tell them you can give them space and that you will be available to talk more when they are ready.\"}, {\"编号\": 5, \"标题\": \"Give one another space.\", \"描述\": \"If you have feelings for your friend, you'll need time to sort through those feelings and figure out what your friendship means to you. Your friend may need time and space to figure things out as well, or simply to reduce any lingering tension between the two of you.\\nWhile giving your friend space, it's best to limit the time you spend together, including time spent on the phone, texting, or chatting online.\\nTry to put your friend out of your mind as much as possible. You can do this by distracting yourself with hobbies or work, or by spending more time with a different friend.\"}]}, {\"编号\": 4, \"标题\": \"Avoiding Your Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid tempting scenarios.\", \"描述\": \"While you may not need to avoid your friend altogether, you should certainly avoid romantic scenarios together. Putting yourself into a situation in which you might develop even stronger feelings or be tempted to act on those feelings will only lead to frustration and may adversely affect your friendship.\\nResist the urge to enter date-like scenarios, such as going to the movies as a couple or dining at a romantic restaurant.\\nIf you're above the legal drinking age, it may be best to avoid drinking with or around your friend. People often have lowered inhibitions when they're intoxicated, and you could end up making bad decisions.\"}, {\"编号\": 2, \"标题\": \"Decide when it's safe to return to normal.\", \"描述\": \"If you and your friend need some distance, you may want to decide in advance what that time frame might look like. You'll most likely want to return to having a normal friendship at some point, though this may take longer for some people than for others. Setting a rough time frame can help you track any changes (or lack thereof) in your feelings and determine when it's safe to spend time alone together again.\\nThe time period you need apart is entirely subjective. Some people may need a few weeks, while others may need months or years.\"}, {\"编号\": 3, \"标题\": \"Consider moving away.\", \"描述\": \"It's an extreme reaction, but for some people moving away is the best option. If you don't think your feelings for your friend will ever diminish and you're worried about how it may affect your relationship, you may want to consider a geographical change to fix the situation.\\nYou don't have to move far. Even moving to the other side of town or the next town over could make it sufficiently less-convenient to see one another.\\nRemember that moving away is a drastic change. A decision like this should not be made lightly over a low-key crush.\"}], \"小提示\": [\"Remind yourself that you will find someone new who makes you happy. Finding an ideal partner who is also available will make you feel much better than an unattainable crush ever could.\\n\", \"Never get angry about the way you feel. There is nothing wrong with falling in love with friends, and in fact it's quite common. The only thing you need to worry about is how you respond to those feelings.\\n\"], \"注意事项\": [\"Make sure you don't end up hating your best friend. Remember that it's not their fault you developed romantic feelings. That individual is still your friend and deserves your respect and kindness, no matter what.\\n\", \"Make sure that you don't \\\"rebound\\\" with someone else. This is essentially using that person to get over your friend. If you're going to date someone, make sure you are actually interested in them. Otherwise, you might end up hurting that individual.\\n\"]}]}}",
"问题明细": "",
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3,018 | How to Avoid Feeling Drowsy After Lunch | 1. How to Identify Causes of Afternoon Drowsiness
1-1. Be aware that feeling sleepy after lunch is related to digestion.
The main reason why you get sleepy after lunch is because food that you eat for lunch diverts your blood away from your brain to help with the digestion process. Your body also releases a bit of melatonin after lunch related to a drop in core temperature that occurs around 2 to 3pm. Melatonin is a hormone that helps you fall asleep at night.
1-2. Consider how much sleep you have been getting.
A post lunch slump may be worse if you haven't had enough sleep the night before. Adults need about 7 to 8 hours of sleep per night to function at their best, so try to go to bed in time to get enough sleep each night. If you are suffering from insomnia, talk to your doctor to determine the cause.
1-3. Ask yourself if your eating habits may be contributing to your afternoon drowsiness.
While a post-lunch slump is normal, inadequate or poor nutrition may make your afternoon drowsiness worse. To determine how to avoid feeling sleepy after lunch, consider the following questions:
Do I eat breakfast every day?
Have I been eating a lot of processed and high sugar foods?
Have I been eating poorly the night before?
Have I been consuming too much caffeine and alcohol?
Is my breakfast providing me with nutritional energy? (more than just coffee)
Have I been physically active consistently?
Do I have a right life-work balance?
Have I been eating healthy lunches?
If your answer to any of these questions is no, then you should evaluate your lifestyle habits to help make your post-lunch slump less severe.
1-4. Track the habits that make you sleepy in a food diary.
Write down when you feel drowsy, what you ate, whether you had exercised or not, how well you slept the night before, and any other factors that might be involved. Do this over a week, and at the end of the week, analyze the data you have recorded. Look for patterns so that you can learn to avoid any habits that cause drowsiness problems for you.
2. How to Adjust Your Diet for Afternoon Energy
2-1. Eat a good breakfast.
Never skip breakfast because it sets the energy standard for the rest of the day. Make healthy food choices such as wholegrain breads and cereals, fruits, and yogurt, to provide you with sustained energy for the morning. Eating breakfast helps you to feel less tempted to resort to unhealthy food choices at lunchtime and increases your physical and mental well-being throughout the day. Good breakfast choices include:
Cereal with skim milk and a piece of fresh fruit.
Two slices of whole wheat toast topped with 2 tablespoons (29.6 ml) of peanut butter and a banana.
A multigrain bagel topped with a scrambled egg and a slice of low-fat cheese and a glass of orange juice.
2-2. Choose healthy lunches over high fat lunches and fast food.
Most fast food is junk food, packed full of fats, sugars, salts, preservatives, and flavor enhancers. It tastes great on the spot and it feels like an energy boost but it has filled you with calories that lack nutrients, and is a very unhealthy fuel for your body.
Choose a bright green salad with lean protein for lunch to avoid severe energy drop in the afternoon.
Drink a cup of green tea with a piece of dark chocolate.
If you must get your lunch from a fast food place, choose items that are baked or broiled instead of fried and skip the French fries.
2-3. Stick to whole grains and avoid processed sugar and flour.
As delicious as buns, croissants, muffins, and cakes are, as well as a pasta meal, these are all energy slump-inducers in disguise. Gabe Mirkin, MD, recommends avoiding pastries, pasta, and baked goods if you want to stay awake, as their high flour and sugar content will bring on drowsiness. Choosing unprocessed over processed or refined foods is a guaranteed healthier way to feeling better after lunch.
2-4. Eat a complex-carbohydrate, high-protein lunch.
Instead of choosing processed foods and starchy sides, make sure that your lunch is balanced and healthy. Opt for a lunch that features veggies as the main attraction, and also includes a serving of whole grains and lean protein. Build high energy lunches with the following food types:
Sprouts, green beans, lettuce, mustard greens, radicchio, bok choy, sea vegetables, cabbage, mushrooms, radishes, celery, avocado, cucumbers, broccoli, cauliflower, bell peppers, summer squash, zucchini, bamboo shoots, onions, tomatoes, artichokes, carrots, water chestnuts, pumpkin, etc.
Whole wheat bread, brown rice, whole wheat pasta, whole wheat crackers, bulgur wheat, quinoa, etc.
Chickpeas, egg, chicken breast, tuna, tofu, turkey breast, etc.
2-5. Eat less.
A large meal takes more effort to digest, so it is more likely to make you feel drowsy. Instead of eating large lunches, eat a smaller meals throughout the day. Balance a small lunch with mid-morning and mid-afternoon snacks so that you get all of your recommended calories throughout the day. If you plan to try eating small meals throughout the day, make sure that you don’t go more than three hours without eating.
2-6. Eat healthy mid-afternoon snacks.
Good snacks to reach for mid-afternoon are those that won't deplete your energy but will boost it. Avoid the temptation to fuel yourself on a chocolate bar and choose a piece of fruit, some crackers with low-fat string cheese, or a handful of almonds instead.
3. How to Take Other Measures
3-1. Skip the wine or beer with lunch.
While a stressful day may make a beer or glass of wine with lunch seem like a nice idea, it will make you drowsy so you should avoid having alcohol with lunch. Alcohol is a sedative and even one glass will leave you feeling fatigued for the remainder of the day.
3-2. Curb your caffeine intake after lunch.
Although caffeine is renowned for its ability to improve our alertness, it can become a case of diminishing returns if you need to keep increasing the dosage because its effect has lessened over time. Needing to up the caffeine is unhealthy because you can easily end up having too much caffeine, crashing quickly after it wears off each time, and ultimately you risk developing a caffeine addiction.
Switch to decaffeinated or non-caffeinated drinks to get you through the afternoon. Water is an excellent choice, as it is also important to keep well hydrated throughout the day. As an added bonus, it provides you with an excuse to stroll to the water-cooler now and then.
3-3. Exercise
After eating, it is a good idea to get out and do some light exercise. Take a walk for a few blocks, do some basic stretches, use the stairs instead of the elevator, or do a few jumping jacks in the restroom — whatever you can think of that fits with your schedule and location. Light exercise after eating will help get your blood flowing and will help to ward off fatigue.
3-4. Drink at least 8 to 10 glasses of water throughout the day.
Drinking lots of water during the day will help to keep you hydrated and it may also help to reduce a feeling of tiredness after lunch. Carry a reusable water bottle with you wherever you go and refill it throughout the day.
3-5. See your doctor.
If you're suffering from excessive drowsiness after eating lunch, you may want to see your doctor for a checkup. There are medical conditions that can cause drowsiness, including iron or other nutrient deficiencies, insulin resistance or diabetes, hypoglycemia, or other medical problems. Diagnosis and treatment is something only your doctor can do.
Tips
Though this may not be feasible with your work schedule, you can plan to have a short 15 minute nap or perform a short meditation after lunch and it will help prevent you from feeling drowsy for the rest of the day, and can improve your productivity.[13]
X
Research source
It is important to give yourself a relaxed, enjoyable atmosphere in which to eat lunch. Try to leave the office or workroom and get some fresh air. This is about nourishing your spirit as much as your stomach, and will help improve your afternoon enthusiasm and productivity.
While sports drinks can give you an initial boost, don't rely on them for a regular source of energy. Not only are some high in caffeine and sugar, neither of which are healthy in large doses, but relying on them is not a substitute for good nutrition.
Warnings
Chronic fatigue immunological disorders such as fibromyalgia can make this post-meal nap a necessity. If these measures don't work and you have fibromyalgia, consider telling your boss that a post-lunch nap is a disability adaptation. If you can take a nap at work and feel refreshed, that's a practical solution to the problem - much more effective than trying to function while half asleep.
Consult a doctor before making any major decisions about your diet or health.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. How to Identify Causes of Afternoon Drowsiness\\n1-1. Be aware that feeling sleepy after lunch is related to digestion.\\nThe main reason why you get sleepy after lunch is because food that you eat for lunch diverts your blood away from your brain to help with the digestion process. Your body also releases a bit of melatonin after lunch related to a drop in core temperature that occurs around 2 to 3pm. Melatonin is a hormone that helps you fall asleep at night.\\n1-2. Consider how much sleep you have been getting.\\nA post lunch slump may be worse if you haven't had enough sleep the night before. Adults need about 7 to 8 hours of sleep per night to function at their best, so try to go to bed in time to get enough sleep each night. If you are suffering from insomnia, talk to your doctor to determine the cause.\\n1-3. Ask yourself if your eating habits may be contributing to your afternoon drowsiness.\\nWhile a post-lunch slump is normal, inadequate or poor nutrition may make your afternoon drowsiness worse. To determine how to avoid feeling sleepy after lunch, consider the following questions:\\nDo I eat breakfast every day?\\nHave I been eating a lot of processed and high sugar foods?\\nHave I been eating poorly the night before?\\nHave I been consuming too much caffeine and alcohol?\\nIs my breakfast providing me with nutritional energy? (more than just coffee)\\nHave I been physically active consistently?\\nDo I have a right life-work balance?\\nHave I been eating healthy lunches?\\nIf your answer to any of these questions is no, then you should evaluate your lifestyle habits to help make your post-lunch slump less severe.\\n1-4. Track the habits that make you sleepy in a food diary.\\nWrite down when you feel drowsy, what you ate, whether you had exercised or not, how well you slept the night before, and any other factors that might be involved. Do this over a week, and at the end of the week, analyze the data you have recorded. Look for patterns so that you can learn to avoid any habits that cause drowsiness problems for you.\\n2. How to Adjust Your Diet for Afternoon Energy\\n2-1. Eat a good breakfast.\\nNever skip breakfast because it sets the energy standard for the rest of the day. Make healthy food choices such as wholegrain breads and cereals, fruits, and yogurt, to provide you with sustained energy for the morning. Eating breakfast helps you to feel less tempted to resort to unhealthy food choices at lunchtime and increases your physical and mental well-being throughout the day. Good breakfast choices include:\\nCereal with skim milk and a piece of fresh fruit.\\nTwo slices of whole wheat toast topped with 2 tablespoons (29.6 ml) of peanut butter and a banana.\\nA multigrain bagel topped with a scrambled egg and a slice of low-fat cheese and a glass of orange juice.\\n2-2. Choose healthy lunches over high fat lunches and fast food.\\nMost fast food is junk food, packed full of fats, sugars, salts, preservatives, and flavor enhancers. It tastes great on the spot and it feels like an energy boost but it has filled you with calories that lack nutrients, and is a very unhealthy fuel for your body.\\nChoose a bright green salad with lean protein for lunch to avoid severe energy drop in the afternoon.\\nDrink a cup of green tea with a piece of dark chocolate.\\nIf you must get your lunch from a fast food place, choose items that are baked or broiled instead of fried and skip the French fries.\\n2-3. Stick to whole grains and avoid processed sugar and flour.\\nAs delicious as buns, croissants, muffins, and cakes are, as well as a pasta meal, these are all energy slump-inducers in disguise. Gabe Mirkin, MD, recommends avoiding pastries, pasta, and baked goods if you want to stay awake, as their high flour and sugar content will bring on drowsiness. Choosing unprocessed over processed or refined foods is a guaranteed healthier way to feeling better after lunch.\\n2-4. Eat a complex-carbohydrate, high-protein lunch.\\nInstead of choosing processed foods and starchy sides, make sure that your lunch is balanced and healthy. Opt for a lunch that features veggies as the main attraction, and also includes a serving of whole grains and lean protein. Build high energy lunches with the following food types:\\nSprouts, green beans, lettuce, mustard greens, radicchio, bok choy, sea vegetables, cabbage, mushrooms, radishes, celery, avocado, cucumbers, broccoli, cauliflower, bell peppers, summer squash, zucchini, bamboo shoots, onions, tomatoes, artichokes, carrots, water chestnuts, pumpkin, etc.\\nWhole wheat bread, brown rice, whole wheat pasta, whole wheat crackers, bulgur wheat, quinoa, etc.\\nChickpeas, egg, chicken breast, tuna, tofu, turkey breast, etc.\\n2-5. Eat less.\\nA large meal takes more effort to digest, so it is more likely to make you feel drowsy. Instead of eating large lunches, eat a smaller meals throughout the day. Balance a small lunch with mid-morning and mid-afternoon snacks so that you get all of your recommended calories throughout the day. If you plan to try eating small meals throughout the day, make sure that you don’t go more than three hours without eating.\\n2-6. Eat healthy mid-afternoon snacks.\\nGood snacks to reach for mid-afternoon are those that won't deplete your energy but will boost it. Avoid the temptation to fuel yourself on a chocolate bar and choose a piece of fruit, some crackers with low-fat string cheese, or a handful of almonds instead.\\n3. How to Take Other Measures\\n3-1. Skip the wine or beer with lunch.\\nWhile a stressful day may make a beer or glass of wine with lunch seem like a nice idea, it will make you drowsy so you should avoid having alcohol with lunch. Alcohol is a sedative and even one glass will leave you feeling fatigued for the remainder of the day.\\n3-2. Curb your caffeine intake after lunch.\\nAlthough caffeine is renowned for its ability to improve our alertness, it can become a case of diminishing returns if you need to keep increasing the dosage because its effect has lessened over time. Needing to up the caffeine is unhealthy because you can easily end up having too much caffeine, crashing quickly after it wears off each time, and ultimately you risk developing a caffeine addiction.\\nSwitch to decaffeinated or non-caffeinated drinks to get you through the afternoon. Water is an excellent choice, as it is also important to keep well hydrated throughout the day. As an added bonus, it provides you with an excuse to stroll to the water-cooler now and then.\\n3-3. Exercise\\nAfter eating, it is a good idea to get out and do some light exercise. Take a walk for a few blocks, do some basic stretches, use the stairs instead of the elevator, or do a few jumping jacks in the restroom — whatever you can think of that fits with your schedule and location. Light exercise after eating will help get your blood flowing and will help to ward off fatigue.\\n3-4. Drink at least 8 to 10 glasses of water throughout the day.\\nDrinking lots of water during the day will help to keep you hydrated and it may also help to reduce a feeling of tiredness after lunch. Carry a reusable water bottle with you wherever you go and refill it throughout the day.\\n3-5. See your doctor.\\nIf you're suffering from excessive drowsiness after eating lunch, you may want to see your doctor for a checkup. There are medical conditions that can cause drowsiness, including iron or other nutrient deficiencies, insulin resistance or diabetes, hypoglycemia, or other medical problems. Diagnosis and treatment is something only your doctor can do.\\nTips\\nThough this may not be feasible with your work schedule, you can plan to have a short 15 minute nap or perform a short meditation after lunch and it will help prevent you from feeling drowsy for the rest of the day, and can improve your productivity.[13]\\nX\\nResearch source\\nIt is important to give yourself a relaxed, enjoyable atmosphere in which to eat lunch. Try to leave the office or workroom and get some fresh air. This is about nourishing your spirit as much as your stomach, and will help improve your afternoon enthusiasm and productivity.\\nWhile sports drinks can give you an initial boost, don't rely on them for a regular source of energy. Not only are some high in caffeine and sugar, neither of which are healthy in large doses, but relying on them is not a substitute for good nutrition.\\nWarnings\\nChronic fatigue immunological disorders such as fibromyalgia can make this post-meal nap a necessity. If these measures don't work and you have fibromyalgia, consider telling your boss that a post-lunch nap is a disability adaptation. If you can take a nap at work and feel refreshed, that's a practical solution to the problem - much more effective than trying to function while half asleep.\\nConsult a doctor before making any major decisions about your diet or health.\\n\", \"简要回答\": \"After eating a delicious lunch, many of us tend to fall into a slight afternoon stupor. That's why people in Spain often take siestas. To beat a case of the afternoon slump, it's important to pay attention to what you're eating, as well as making sure that you're giving yourself adequate care overall. You can help sustain your afternoon energy by eating healthy foods, getting adequate sleep, and moving around after lunch. Keep reading to learn more about how to avoid feeling drowsy after lunch.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"How to Identify Causes of Afternoon Drowsiness\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware that feeling sleepy after lunch is related to digestion.\", \"描述\": \"The main reason why you get sleepy after lunch is because food that you eat for lunch diverts your blood away from your brain to help with the digestion process. Your body also releases a bit of melatonin after lunch related to a drop in core temperature that occurs around 2 to 3pm. Melatonin is a hormone that helps you fall asleep at night.\"}, {\"编号\": 2, \"标题\": \"Consider how much sleep you have been getting.\", \"描述\": \"A post lunch slump may be worse if you haven't had enough sleep the night before. Adults need about 7 to 8 hours of sleep per night to function at their best, so try to go to bed in time to get enough sleep each night. If you are suffering from insomnia, talk to your doctor to determine the cause.\"}, {\"编号\": 3, \"标题\": \"Ask yourself if your eating habits may be contributing to your afternoon drowsiness.\", \"描述\": \"While a post-lunch slump is normal, inadequate or poor nutrition may make your afternoon drowsiness worse. To determine how to avoid feeling sleepy after lunch, consider the following questions:\\nDo I eat breakfast every day?\\nHave I been eating a lot of processed and high sugar foods?\\nHave I been eating poorly the night before?\\nHave I been consuming too much caffeine and alcohol?\\nIs my breakfast providing me with nutritional energy? (more than just coffee)\\nHave I been physically active consistently?\\nDo I have a right life-work balance?\\nHave I been eating healthy lunches?\\nIf your answer to any of these questions is no, then you should evaluate your lifestyle habits to help make your post-lunch slump less severe.\"}, {\"编号\": 4, \"标题\": \"Track the habits that make you sleepy in a food diary.\", \"描述\": \"Write down when you feel drowsy, what you ate, whether you had exercised or not, how well you slept the night before, and any other factors that might be involved. Do this over a week, and at the end of the week, analyze the data you have recorded. Look for patterns so that you can learn to avoid any habits that cause drowsiness problems for you.\"}]}, {\"编号\": 2, \"标题\": \"How to Adjust Your Diet for Afternoon Energy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat a good breakfast.\", \"描述\": \"Never skip breakfast because it sets the energy standard for the rest of the day. Make healthy food choices such as wholegrain breads and cereals, fruits, and yogurt, to provide you with sustained energy for the morning. Eating breakfast helps you to feel less tempted to resort to unhealthy food choices at lunchtime and increases your physical and mental well-being throughout the day. Good breakfast choices include:\\nCereal with skim milk and a piece of fresh fruit.\\nTwo slices of whole wheat toast topped with 2 tablespoons (29.6 ml) of peanut butter and a banana.\\nA multigrain bagel topped with a scrambled egg and a slice of low-fat cheese and a glass of orange juice.\"}, {\"编号\": 2, \"标题\": \"Choose healthy lunches over high fat lunches and fast food.\", \"描述\": \"Most fast food is junk food, packed full of fats, sugars, salts, preservatives, and flavor enhancers. It tastes great on the spot and it feels like an energy boost but it has filled you with calories that lack nutrients, and is a very unhealthy fuel for your body.\\nChoose a bright green salad with lean protein for lunch to avoid severe energy drop in the afternoon.\\nDrink a cup of green tea with a piece of dark chocolate.\\nIf you must get your lunch from a fast food place, choose items that are baked or broiled instead of fried and skip the French fries.\"}, {\"编号\": 3, \"标题\": \"Stick to whole grains and avoid processed sugar and flour.\", \"描述\": \"As delicious as buns, croissants, muffins, and cakes are, as well as a pasta meal, these are all energy slump-inducers in disguise. Gabe Mirkin, MD, recommends avoiding pastries, pasta, and baked goods if you want to stay awake, as their high flour and sugar content will bring on drowsiness. Choosing unprocessed over processed or refined foods is a guaranteed healthier way to feeling better after lunch.\"}, {\"编号\": 4, \"标题\": \"Eat a complex-carbohydrate, high-protein lunch.\", \"描述\": \"Instead of choosing processed foods and starchy sides, make sure that your lunch is balanced and healthy. Opt for a lunch that features veggies as the main attraction, and also includes a serving of whole grains and lean protein. Build high energy lunches with the following food types:\\nSprouts, green beans, lettuce, mustard greens, radicchio, bok choy, sea vegetables, cabbage, mushrooms, radishes, celery, avocado, cucumbers, broccoli, cauliflower, bell peppers, summer squash, zucchini, bamboo shoots, onions, tomatoes, artichokes, carrots, water chestnuts, pumpkin, etc.\\nWhole wheat bread, brown rice, whole wheat pasta, whole wheat crackers, bulgur wheat, quinoa, etc.\\nChickpeas, egg, chicken breast, tuna, tofu, turkey breast, etc.\"}, {\"编号\": 5, \"标题\": \"Eat less.\", \"描述\": \"A large meal takes more effort to digest, so it is more likely to make you feel drowsy. Instead of eating large lunches, eat a smaller meals throughout the day. Balance a small lunch with mid-morning and mid-afternoon snacks so that you get all of your recommended calories throughout the day. If you plan to try eating small meals throughout the day, make sure that you don’t go more than three hours without eating.\"}, {\"编号\": 6, \"标题\": \"Eat healthy mid-afternoon snacks.\", \"描述\": \"Good snacks to reach for mid-afternoon are those that won't deplete your energy but will boost it. Avoid the temptation to fuel yourself on a chocolate bar and choose a piece of fruit, some crackers with low-fat string cheese, or a handful of almonds instead.\"}]}, {\"编号\": 3, \"标题\": \"How to Take Other Measures\", \"步骤\": [{\"编号\": 1, \"标题\": \"Skip the wine or beer with lunch.\", \"描述\": \"While a stressful day may make a beer or glass of wine with lunch seem like a nice idea, it will make you drowsy so you should avoid having alcohol with lunch. Alcohol is a sedative and even one glass will leave you feeling fatigued for the remainder of the day.\"}, {\"编号\": 2, \"标题\": \"Curb your caffeine intake after lunch.\", \"描述\": \"Although caffeine is renowned for its ability to improve our alertness, it can become a case of diminishing returns if you need to keep increasing the dosage because its effect has lessened over time. Needing to up the caffeine is unhealthy because you can easily end up having too much caffeine, crashing quickly after it wears off each time, and ultimately you risk developing a caffeine addiction.\\nSwitch to decaffeinated or non-caffeinated drinks to get you through the afternoon. Water is an excellent choice, as it is also important to keep well hydrated throughout the day. As an added bonus, it provides you with an excuse to stroll to the water-cooler now and then.\"}, {\"编号\": 3, \"标题\": \"Exercise\", \"描述\": \"After eating, it is a good idea to get out and do some light exercise. Take a walk for a few blocks, do some basic stretches, use the stairs instead of the elevator, or do a few jumping jacks in the restroom — whatever you can think of that fits with your schedule and location. Light exercise after eating will help get your blood flowing and will help to ward off fatigue.\"}, {\"编号\": 4, \"标题\": \"Drink at least 8 to 10 glasses of water throughout the day.\", \"描述\": \"Drinking lots of water during the day will help to keep you hydrated and it may also help to reduce a feeling of tiredness after lunch. Carry a reusable water bottle with you wherever you go and refill it throughout the day.\"}, {\"编号\": 5, \"标题\": \"See your doctor.\", \"描述\": \"If you're suffering from excessive drowsiness after eating lunch, you may want to see your doctor for a checkup. There are medical conditions that can cause drowsiness, including iron or other nutrient deficiencies, insulin resistance or diabetes, hypoglycemia, or other medical problems. Diagnosis and treatment is something only your doctor can do.\"}], \"小提示\": [\"Though this may not be feasible with your work schedule, you can plan to have a short 15 minute nap or perform a short meditation after lunch and it will help prevent you from feeling drowsy for the rest of the day, and can improve your productivity.[13]\\nX\\nResearch source\\n\", \"It is important to give yourself a relaxed, enjoyable atmosphere in which to eat lunch. Try to leave the office or workroom and get some fresh air. This is about nourishing your spirit as much as your stomach, and will help improve your afternoon enthusiasm and productivity.\\n\", \"While sports drinks can give you an initial boost, don't rely on them for a regular source of energy. Not only are some high in caffeine and sugar, neither of which are healthy in large doses, but relying on them is not a substitute for good nutrition.\\n\"], \"注意事项\": [\"Chronic fatigue immunological disorders such as fibromyalgia can make this post-meal nap a necessity. If these measures don't work and you have fibromyalgia, consider telling your boss that a post-lunch nap is a disability adaptation. If you can take a nap at work and feel refreshed, that's a practical solution to the problem - much more effective than trying to function while half asleep.\\n\", \"Consult a doctor before making any major decisions about your diet or health.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,019 | How to Avoid Feet and Leg Problems if Standing for Work | 1. Taking More Seated Breaks
1-1. Sit down more often while working.
Although many jobs in modern times are sedentary and involve sitting, there are still some jobs that involve lots of standing, such as bank teller, cashier, factory worker, chef, hairdresser and various retail and construction jobs, to name a few. However, there are often opportunities to sit and rest your feet while still working and being productive, so look for those opportunities and be sure to tell your boss what you're up to. For example, sitting while answering the phone or filling out paperwork might be appropriate at your workplace, especially if there are no customers around.
Aged people are more susceptible to foot/leg injuries from excessive standing because their tissues (ligaments, tendons, cartilage, fascia) lose elasticity and shock absorbency.
1-2. Sit down during lunch.
When you take your lunch break, make sure to grab a seat and put your feet up while eating and hydrating. You may be in a hurry, but take advantage of the opportunity to take the weight off your feet. If your workplace is short of chairs or doesn't have a lunch room, then either bring your own folding chair or stool, or find a different location to eat where you can safely sit down.
Food courts at malls, outdoor picnic tables, water fountains, or even some clean grass under a tree are all good places to take a load off and enjoy your lunch.
1-3. Sit down during breaks.
Make sure to take all of your allotted breaks and try to sit the entire time, preferably with your legs up, which promotes better circulation because of the reduced effects of gravity. Taking off your shoes while resting will also allow your feet to cool down by evaporation.
While on your break, consider rolling your bare feet over a golf ball. It will feel great, relieve some tension in the soles of your feet and maybe even help prevent plantar fasciitis (pain and inflammation of the connective tissue covering the bottom of your feet).
2. Changing Your Substrate
2-1. Stand in a different spot.
Many years ago, most workplaces were made with wood floors, which have some cushioning even though they may seem pretty hard to walk on. However, in modern times, most businesses tend to have floors made from concrete, ceramic tile or marble, which have essentially no cushioning, shock absorbency or insulative properties. Consequently, stand in an area that's covered in more springy material such as wood. If that's not possible, then change positions just for the exercise, which will promote blood circulation and may ease the tension in your feet and leg muscles.
Concrete and ceramic tile will easily transfer cold to your feet which is not good for blood circulation, so stand in warmer areas without cool drafts.
If you work outside, find some grass to stand on while plying your trade or waiting for the next task.
2-2. Stand on an anti-fatigue mat.
Anti-fatigue mats are designed to decrease the stress on your feet and legs by providing a cushioned surface to stand on over prolonged periods of time. These mats are typically made of thick rubber, but some are also made of foam, leather, vinyl or even wood. In many cases, your employer will readily supply you with an anti-fatigue mat if you ask because they are proven to reduce the incidence of feet and lower leg problems.
Thick anti-fatigue mats can be a minor hazard at the workplace if people trip over them, so always be aware of where your mat and those of your co-workers are located.
2-3. Stand carpeting.
Take a look around your workplace and see if there's any carpet you can stand on and still be able to do your job properly. Carpet (even the thin, cheap stuff) provides much more cushion than concrete and will help your feet and legs survive the long shifts at work. If there is no installed carpet at your workplace, ask your boss if you can bring a piece from home.
Some businesses that sell carpet will give you a decent sized sample (big enough to stand on) for free.
Make sure the underneath side of the carpet doesn't slide too readily on the floor, or else you're at high risk to slip and fall.
3. Wearing Appropriate Shoes and Socks
3-1. Wear shoes that fit properly.
A significant percentage of people wear shoes that don't fit, perhaps because their feet suddenly increased in size, or because the shoes were on sale super cheap, or because they were passed down from a relative or friend. Either way, always wear shoes to work that properly fit your feet while wearing socks. If you absolutely have to choose a pair that aren't your size, then pick a pair that is too big rather than shoes that are too small because cramped shoes often lead to blisters and foot cramps.
Get fitted for your shoes by a shoe salesperson later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.
Sacrificing style and fashion for practicality is the best strategy when shopping for work shoes.
Always opt for shoes that support your foot arch and have an optimal inner lining to absorb shock and stress.
3-2. Don't wear high heels.
Women are often expected or pressured to wear high heels for many jobs, but heels more than 2 inches (5.1 cm) high can force the body to tilt forward, which creates a variety of imbalances from the feet to the low back. This situation can cause foot strain, Achilles tendonitis, tight calf muscles, knee pain and low back problems, as well as instability while walking.
Wearing completely level shoes is not the answer either, because too much pressure is put on the heel, so wear shoes that are elevated in the heel by about 1/4 or 1/2 inch.
Most athletic or walking shoes with wide toe caps are good choices if you must stand for hours at a time at your job.
3-3. Don't wear narrow shoes.
High heels are often too narrow at the toe, which compresses the toes together unnaturally and increases the risk of painful bunions and unsightly calluses. Cowboy boots and some swing back sandals are also too pointy in the toe, especially if you plan on doing lots of standing. Instead, choose shoes that grip your heel tightly, provide enough room to wiggle your toes, and has enough interior support to prevent pronation (the rolling inward or collapsing of your ankle).
Pronation is much more common in obese people and often coincides with flat feet.
3-4. Wear compression stockings.
Compression stockings provide support to muscles and blood vessels of the lower leg, which reduces edema / swelling and promotes better circulation.They are found online, at medical supply stores and sometimes at pharmacies or physiotherapist offices. Alternatively, wear supportive pantyhose or well-padded socks.
Compression stockings are particularly important for people who have venous insufficiency (leaky vein valves) or inflamed varicose veins.
Thick, well padded socks are helpful if you experience heel pain while standing.
Look into other options for repairing damaged veins.
4. Trying Helpful Therapies
4-1. Take a foot bath.
Soaking your feet and lower legs in a warm Epsom salt bath can help reduce pain and swelling. The magnesium in the salt is thought to help the muscles relax. If inflammation and swelling is a problem for you then follow the warm salt bath with an ice bath until your feet feel numb (about 15 minutes or so).
Always dry your feet thoroughly before you get up and walk away from your foot bath in order to prevent slipping and falling.
Epsom salt baths are thought to be helpful for alleviating restless leg syndrome at night, which negatively impacts sleep cycles.
4-2. Get a massage.
Get a massage therapist or sympathetic friend to give you a foot and calf massage. Massage reduces muscle tension and promotes better blood flow. Start rubbing from the toes and work towards the calf so you help the venous blood return to the heart. Using a wooden roller under your feet will give you a decent massage by yourself without straining your hands. Consider applying peppermint lotion to your feet also, as it will tingle and invigorate them. After the massage, perform a few foot and calf stretches on both legs.
Stretch the calf muscles by leaning against a wall with one knee bent and the other leg straight out behind you with both feet flat on the floor — hold for 30 seconds and repeat a few times.
Stretch the bottom 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.
4-3. Wear shoe orthotics.
Orthotics are custom-made insoles for your shoes designed to provide arch support, shock absorption and better foot biomechanics, which can translate into less foot/leg/back pain and reduced risk of various foot and leg conditions. Orthotics are particularly helpful for treating and preventing plantar fasciitis, a very painful condition of the bottom of the foot, and flat feet. Custom orthotics can be expensive without medical coverage, but off-the-shelf insoles may provide benefit also.
It's estimated that about 2 million people require treatment for plantar fasciitis in the United States every year.
You may have to buy shoes a little bigger than you normally would in order to accommodate the orthotics.
4-4. Lose some weight.
In general, people who are overweight or obese suffer more foot problems because of the increased amount of pressure on their feet. Flat feet, fallen arches, severe pronation, and "knock knees" (medically known as genu valgum) are more common among the obese. As such, do your feet a favor by losing some weight. Lose weight by increasing cardiovascular exercise (such as walking) and decreasing your caloric consumption.
Most people who are relatively sedentary only require about 2,000 calories per day to maintain their body processes and have enough energy for mild levels of exercise.
Reducing your calorie intake by 500 calories daily will result in about 4 pounds of fat tissue loss per month.
Tips
Regularly replacing shoes is an important factor for decreasing foot pain, especially for standing employees.
While at work, periodically shift your weight from one leg to the other and then try standing with one foot in front of the other instead of side by side.
While at work, try standing with one foot slightly raised (a 6-inch footstool is ideal).
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Taking More Seated Breaks\\n1-1. Sit down more often while working.\\nAlthough many jobs in modern times are sedentary and involve sitting, there are still some jobs that involve lots of standing, such as bank teller, cashier, factory worker, chef, hairdresser and various retail and construction jobs, to name a few. However, there are often opportunities to sit and rest your feet while still working and being productive, so look for those opportunities and be sure to tell your boss what you're up to. For example, sitting while answering the phone or filling out paperwork might be appropriate at your workplace, especially if there are no customers around.\\nAged people are more susceptible to foot/leg injuries from excessive standing because their tissues (ligaments, tendons, cartilage, fascia) lose elasticity and shock absorbency.\\n1-2. Sit down during lunch.\\nWhen you take your lunch break, make sure to grab a seat and put your feet up while eating and hydrating. You may be in a hurry, but take advantage of the opportunity to take the weight off your feet. If your workplace is short of chairs or doesn't have a lunch room, then either bring your own folding chair or stool, or find a different location to eat where you can safely sit down.\\nFood courts at malls, outdoor picnic tables, water fountains, or even some clean grass under a tree are all good places to take a load off and enjoy your lunch.\\n1-3. Sit down during breaks.\\nMake sure to take all of your allotted breaks and try to sit the entire time, preferably with your legs up, which promotes better circulation because of the reduced effects of gravity. Taking off your shoes while resting will also allow your feet to cool down by evaporation.\\nWhile on your break, consider rolling your bare feet over a golf ball. It will feel great, relieve some tension in the soles of your feet and maybe even help prevent plantar fasciitis (pain and inflammation of the connective tissue covering the bottom of your feet).\\n2. Changing Your Substrate\\n2-1. Stand in a different spot.\\nMany years ago, most workplaces were made with wood floors, which have some cushioning even though they may seem pretty hard to walk on. However, in modern times, most businesses tend to have floors made from concrete, ceramic tile or marble, which have essentially no cushioning, shock absorbency or insulative properties. Consequently, stand in an area that's covered in more springy material such as wood. If that's not possible, then change positions just for the exercise, which will promote blood circulation and may ease the tension in your feet and leg muscles.\\nConcrete and ceramic tile will easily transfer cold to your feet which is not good for blood circulation, so stand in warmer areas without cool drafts.\\nIf you work outside, find some grass to stand on while plying your trade or waiting for the next task.\\n2-2. Stand on an anti-fatigue mat.\\nAnti-fatigue mats are designed to decrease the stress on your feet and legs by providing a cushioned surface to stand on over prolonged periods of time. These mats are typically made of thick rubber, but some are also made of foam, leather, vinyl or even wood. In many cases, your employer will readily supply you with an anti-fatigue mat if you ask because they are proven to reduce the incidence of feet and lower leg problems.\\nThick anti-fatigue mats can be a minor hazard at the workplace if people trip over them, so always be aware of where your mat and those of your co-workers are located.\\n2-3. Stand carpeting.\\nTake a look around your workplace and see if there's any carpet you can stand on and still be able to do your job properly. Carpet (even the thin, cheap stuff) provides much more cushion than concrete and will help your feet and legs survive the long shifts at work. If there is no installed carpet at your workplace, ask your boss if you can bring a piece from home.\\nSome businesses that sell carpet will give you a decent sized sample (big enough to stand on) for free.\\nMake sure the underneath side of the carpet doesn't slide too readily on the floor, or else you're at high risk to slip and fall.\\n3. Wearing Appropriate Shoes and Socks\\n3-1. Wear shoes that fit properly.\\nA significant percentage of people wear shoes that don't fit, perhaps because their feet suddenly increased in size, or because the shoes were on sale super cheap, or because they were passed down from a relative or friend. Either way, always wear shoes to work that properly fit your feet while wearing socks. If you absolutely have to choose a pair that aren't your size, then pick a pair that is too big rather than shoes that are too small because cramped shoes often lead to blisters and foot cramps.\\nGet fitted for your shoes by a shoe salesperson later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.\\nSacrificing style and fashion for practicality is the best strategy when shopping for work shoes.\\nAlways opt for shoes that support your foot arch and have an optimal inner lining to absorb shock and stress.\\n3-2. Don't wear high heels.\\nWomen are often expected or pressured to wear high heels for many jobs, but heels more than 2 inches (5.1 cm) high can force the body to tilt forward, which creates a variety of imbalances from the feet to the low back. This situation can cause foot strain, Achilles tendonitis, tight calf muscles, knee pain and low back problems, as well as instability while walking.\\nWearing completely level shoes is not the answer either, because too much pressure is put on the heel, so wear shoes that are elevated in the heel by about 1/4 or 1/2 inch.\\nMost athletic or walking shoes with wide toe caps are good choices if you must stand for hours at a time at your job.\\n3-3. Don't wear narrow shoes.\\nHigh heels are often too narrow at the toe, which compresses the toes together unnaturally and increases the risk of painful bunions and unsightly calluses. Cowboy boots and some swing back sandals are also too pointy in the toe, especially if you plan on doing lots of standing. Instead, choose shoes that grip your heel tightly, provide enough room to wiggle your toes, and has enough interior support to prevent pronation (the rolling inward or collapsing of your ankle).\\nPronation is much more common in obese people and often coincides with flat feet.\\n3-4. Wear compression stockings.\\nCompression stockings provide support to muscles and blood vessels of the lower leg, which reduces edema / swelling and promotes better circulation.They are found online, at medical supply stores and sometimes at pharmacies or physiotherapist offices. Alternatively, wear supportive pantyhose or well-padded socks.\\nCompression stockings are particularly important for people who have venous insufficiency (leaky vein valves) or inflamed varicose veins.\\nThick, well padded socks are helpful if you experience heel pain while standing.\\nLook into other options for repairing damaged veins.\\n4. Trying Helpful Therapies\\n4-1. Take a foot bath.\\nSoaking your feet and lower legs in a warm Epsom salt bath can help reduce pain and swelling. The magnesium in the salt is thought to help the muscles relax. If inflammation and swelling is a problem for you then follow the warm salt bath with an ice bath until your feet feel numb (about 15 minutes or so).\\nAlways dry your feet thoroughly before you get up and walk away from your foot bath in order to prevent slipping and falling.\\nEpsom salt baths are thought to be helpful for alleviating restless leg syndrome at night, which negatively impacts sleep cycles.\\n4-2. Get a massage.\\nGet a massage therapist or sympathetic friend to give you a foot and calf massage. Massage reduces muscle tension and promotes better blood flow. Start rubbing from the toes and work towards the calf so you help the venous blood return to the heart. Using a wooden roller under your feet will give you a decent massage by yourself without straining your hands. Consider applying peppermint lotion to your feet also, as it will tingle and invigorate them. After the massage, perform a few foot and calf stretches on both legs.\\nStretch the calf muscles by leaning against a wall with one knee bent and the other leg straight out behind you with both feet flat on the floor — hold for 30 seconds and repeat a few times.\\nStretch the bottom 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.\\n4-3. Wear shoe orthotics.\\nOrthotics are custom-made insoles for your shoes designed to provide arch support, shock absorption and better foot biomechanics, which can translate into less foot/leg/back pain and reduced risk of various foot and leg conditions. Orthotics are particularly helpful for treating and preventing plantar fasciitis, a very painful condition of the bottom of the foot, and flat feet. Custom orthotics can be expensive without medical coverage, but off-the-shelf insoles may provide benefit also.\\nIt's estimated that about 2 million people require treatment for plantar fasciitis in the United States every year.\\nYou may have to buy shoes a little bigger than you normally would in order to accommodate the orthotics.\\n4-4. Lose some weight.\\nIn general, people who are overweight or obese suffer more foot problems because of the increased amount of pressure on their feet. Flat feet, fallen arches, severe pronation, and \\\"knock knees\\\" (medically known as genu valgum) are more common among the obese. As such, do your feet a favor by losing some weight. Lose weight by increasing cardiovascular exercise (such as walking) and decreasing your caloric consumption.\\nMost people who are relatively sedentary only require about 2,000 calories per day to maintain their body processes and have enough energy for mild levels of exercise.\\nReducing your calorie intake by 500 calories daily will result in about 4 pounds of fat tissue loss per month.\\nTips\\nRegularly replacing shoes is an important factor for decreasing foot pain, especially for standing employees.\\nWhile at work, periodically shift your weight from one leg to the other and then try standing with one foot in front of the other instead of side by side.\\nWhile at work, try standing with one foot slightly raised (a 6-inch footstool is ideal).\\n\", \"简要回答\": \"Standing on the job not only accelerates tiredness and fatigue, but it also increases the risk of various foot and leg problems because it puts strain on bones, joints, tendons, muscles and ligaments. Standing for long periods of time also causes reduced blood supply to the lower extremities, which promotes soreness. Prolonged standing may also create an accumulation of blood in the foot or around the ankles. Flat feet, plantar fasciitis, bunions, edema (swelling), varicose veins and venous insufficiency are all problems associated with prolonged standing. Fortunately, there are many ways to reduce or avoid the risks of foot and leg problems if you must stand a lot at work.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Taking More Seated Breaks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sit down more often while working.\", \"描述\": \"Although many jobs in modern times are sedentary and involve sitting, there are still some jobs that involve lots of standing, such as bank teller, cashier, factory worker, chef, hairdresser and various retail and construction jobs, to name a few. However, there are often opportunities to sit and rest your feet while still working and being productive, so look for those opportunities and be sure to tell your boss what you're up to. For example, sitting while answering the phone or filling out paperwork might be appropriate at your workplace, especially if there are no customers around.\\nAged people are more susceptible to foot/leg injuries from excessive standing because their tissues (ligaments, tendons, cartilage, fascia) lose elasticity and shock absorbency.\"}, {\"编号\": 2, \"标题\": \"Sit down during lunch.\", \"描述\": \"When you take your lunch break, make sure to grab a seat and put your feet up while eating and hydrating. You may be in a hurry, but take advantage of the opportunity to take the weight off your feet. If your workplace is short of chairs or doesn't have a lunch room, then either bring your own folding chair or stool, or find a different location to eat where you can safely sit down.\\nFood courts at malls, outdoor picnic tables, water fountains, or even some clean grass under a tree are all good places to take a load off and enjoy your lunch.\"}, {\"编号\": 3, \"标题\": \"Sit down during breaks.\", \"描述\": \"Make sure to take all of your allotted breaks and try to sit the entire time, preferably with your legs up, which promotes better circulation because of the reduced effects of gravity. Taking off your shoes while resting will also allow your feet to cool down by evaporation.\\nWhile on your break, consider rolling your bare feet over a golf ball. It will feel great, relieve some tension in the soles of your feet and maybe even help prevent plantar fasciitis (pain and inflammation of the connective tissue covering the bottom of your feet).\"}]}, {\"编号\": 2, \"标题\": \"Changing Your Substrate\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stand in a different spot.\", \"描述\": \"Many years ago, most workplaces were made with wood floors, which have some cushioning even though they may seem pretty hard to walk on. However, in modern times, most businesses tend to have floors made from concrete, ceramic tile or marble, which have essentially no cushioning, shock absorbency or insulative properties. Consequently, stand in an area that's covered in more springy material such as wood. If that's not possible, then change positions just for the exercise, which will promote blood circulation and may ease the tension in your feet and leg muscles.\\nConcrete and ceramic tile will easily transfer cold to your feet which is not good for blood circulation, so stand in warmer areas without cool drafts.\\nIf you work outside, find some grass to stand on while plying your trade or waiting for the next task.\"}, {\"编号\": 2, \"标题\": \"Stand on an anti-fatigue mat.\", \"描述\": \"Anti-fatigue mats are designed to decrease the stress on your feet and legs by providing a cushioned surface to stand on over prolonged periods of time. These mats are typically made of thick rubber, but some are also made of foam, leather, vinyl or even wood. In many cases, your employer will readily supply you with an anti-fatigue mat if you ask because they are proven to reduce the incidence of feet and lower leg problems.\\nThick anti-fatigue mats can be a minor hazard at the workplace if people trip over them, so always be aware of where your mat and those of your co-workers are located.\"}, {\"编号\": 3, \"标题\": \"Stand carpeting.\", \"描述\": \"Take a look around your workplace and see if there's any carpet you can stand on and still be able to do your job properly. Carpet (even the thin, cheap stuff) provides much more cushion than concrete and will help your feet and legs survive the long shifts at work. If there is no installed carpet at your workplace, ask your boss if you can bring a piece from home.\\nSome businesses that sell carpet will give you a decent sized sample (big enough to stand on) for free.\\nMake sure the underneath side of the carpet doesn't slide too readily on the floor, or else you're at high risk to slip and fall.\"}]}, {\"编号\": 3, \"标题\": \"Wearing Appropriate Shoes and Socks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear shoes that fit properly.\", \"描述\": \"A significant percentage of people wear shoes that don't fit, perhaps because their feet suddenly increased in size, or because the shoes were on sale super cheap, or because they were passed down from a relative or friend. Either way, always wear shoes to work that properly fit your feet while wearing socks. If you absolutely have to choose a pair that aren't your size, then pick a pair that is too big rather than shoes that are too small because cramped shoes often lead to blisters and foot cramps.\\nGet fitted for your shoes by a shoe salesperson later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches.\\nSacrificing style and fashion for practicality is the best strategy when shopping for work shoes.\\nAlways opt for shoes that support your foot arch and have an optimal inner lining to absorb shock and stress.\"}, {\"编号\": 2, \"标题\": \"Don't wear high heels.\", \"描述\": \"Women are often expected or pressured to wear high heels for many jobs, but heels more than 2 inches (5.1 cm) high can force the body to tilt forward, which creates a variety of imbalances from the feet to the low back. This situation can cause foot strain, Achilles tendonitis, tight calf muscles, knee pain and low back problems, as well as instability while walking.\\nWearing completely level shoes is not the answer either, because too much pressure is put on the heel, so wear shoes that are elevated in the heel by about 1/4 or 1/2 inch.\\nMost athletic or walking shoes with wide toe caps are good choices if you must stand for hours at a time at your job.\"}, {\"编号\": 3, \"标题\": \"Don't wear narrow shoes.\", \"描述\": \"High heels are often too narrow at the toe, which compresses the toes together unnaturally and increases the risk of painful bunions and unsightly calluses. Cowboy boots and some swing back sandals are also too pointy in the toe, especially if you plan on doing lots of standing. Instead, choose shoes that grip your heel tightly, provide enough room to wiggle your toes, and has enough interior support to prevent pronation (the rolling inward or collapsing of your ankle).\\nPronation is much more common in obese people and often coincides with flat feet.\"}, {\"编号\": 4, \"标题\": \"Wear compression stockings.\", \"描述\": \"Compression stockings provide support to muscles and blood vessels of the lower leg, which reduces edema / swelling and promotes better circulation.They are found online, at medical supply stores and sometimes at pharmacies or physiotherapist offices. Alternatively, wear supportive pantyhose or well-padded socks.\\nCompression stockings are particularly important for people who have venous insufficiency (leaky vein valves) or inflamed varicose veins.\\nThick, well padded socks are helpful if you experience heel pain while standing.\\nLook into other options for repairing damaged veins.\"}]}, {\"编号\": 4, \"标题\": \"Trying Helpful Therapies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take a foot bath.\", \"描述\": \"Soaking your feet and lower legs in a warm Epsom salt bath can help reduce pain and swelling. The magnesium in the salt is thought to help the muscles relax. If inflammation and swelling is a problem for you then follow the warm salt bath with an ice bath until your feet feel numb (about 15 minutes or so).\\nAlways dry your feet thoroughly before you get up and walk away from your foot bath in order to prevent slipping and falling.\\nEpsom salt baths are thought to be helpful for alleviating restless leg syndrome at night, which negatively impacts sleep cycles.\"}, {\"编号\": 2, \"标题\": \"Get a massage.\", \"描述\": \"Get a massage therapist or sympathetic friend to give you a foot and calf massage. Massage reduces muscle tension and promotes better blood flow. Start rubbing from the toes and work towards the calf so you help the venous blood return to the heart. Using a wooden roller under your feet will give you a decent massage by yourself without straining your hands. Consider applying peppermint lotion to your feet also, as it will tingle and invigorate them. After the massage, perform a few foot and calf stretches on both legs.\\nStretch the calf muscles by leaning against a wall with one knee bent and the other leg straight out behind you with both feet flat on the floor — hold for 30 seconds and repeat a few times.\\nStretch the bottom 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.\"}, {\"编号\": 3, \"标题\": \"Wear shoe orthotics.\", \"描述\": \"Orthotics are custom-made insoles for your shoes designed to provide arch support, shock absorption and better foot biomechanics, which can translate into less foot/leg/back pain and reduced risk of various foot and leg conditions. Orthotics are particularly helpful for treating and preventing plantar fasciitis, a very painful condition of the bottom of the foot, and flat feet. Custom orthotics can be expensive without medical coverage, but off-the-shelf insoles may provide benefit also.\\nIt's estimated that about 2 million people require treatment for plantar fasciitis in the United States every year.\\nYou may have to buy shoes a little bigger than you normally would in order to accommodate the orthotics.\"}, {\"编号\": 4, \"标题\": \"Lose some weight.\", \"描述\": \"In general, people who are overweight or obese suffer more foot problems because of the increased amount of pressure on their feet. Flat feet, fallen arches, severe pronation, and \\\"knock knees\\\" (medically known as genu valgum) are more common among the obese. As such, do your feet a favor by losing some weight. Lose weight by increasing cardiovascular exercise (such as walking) and decreasing your caloric consumption.\\nMost people who are relatively sedentary only require about 2,000 calories per day to maintain their body processes and have enough energy for mild levels of exercise.\\nReducing your calorie intake by 500 calories daily will result in about 4 pounds of fat tissue loss per month.\"}], \"小提示\": [\"Regularly replacing shoes is an important factor for decreasing foot pain, especially for standing employees.\\n\", \"While at work, periodically shift your weight from one leg to the other and then try standing with one foot in front of the other instead of side by side.\\n\", \"While at work, try standing with one foot slightly raised (a 6-inch footstool is ideal).\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,020 | How to Avoid Flirting | 1. Being Friendly without Flirting
1-1. Mention your significant other if you’re in a relationship.
This is a quick way to send the message to someone that you don’t want to flirt with them. Drop something about your significant other into the conversation. This might be enough to change the tone of the conversation or cause the person to leave if they are not interested in talking to you without flirting.
For example, you could say something like, “My girlfriend has a cold, so she decided to stay home tonight, but I’ve been keeping her updated on my adventures all night.”
Or you could say, “Have you ever met my fiancé? He’s so nice. I think you guys would have a lot in common, too.”
1-2. Keep your compliments friendly and avoid suggesting attraction.
It’s fine to compliment a friend or acquaintance on their new haircut or outfit, but make sure to do so in a way that is friendly rather than flirtatious. Say kind things that will make them feel good, but avoid making any comments that could indicate that you’re attracted to them.
For example, instead of saying, “Wow, that shirt is so sexy on you!” say something like, “I like your shirt. That’s a really pretty shade of blue.”
However, if you find that people often take your compliments the wrong way, you may want to avoid them entirely.
1-3. Avoid touching them in an intimate way.
Shaking hands, a pat on the back, or a platonic hug are all fine now and then. However, avoid any physical gestures that could be misconstrued as flirtation. Things like touching their arm when they make you laugh, leaning your head on their shoulder while sitting next to them, or touching their face or hair while you’re talking could be interpreted as flirtatious.
1-4. Become more aware of your body position and gestures.
You may find that you unconsciously make flirtatious gestures, such as twirling your hair around your fingers or stroking your chin. Focus on doing something else with your hands during conversations so you will not seem like you're flirting.
For example, you could keep your hands in your pockets, cross your arms over your chest, or hold something in your hands, such as your bag or a cup of coffee, to avoid making flirtatious gestures.
1-5. Point out someone in the room who you think is cute.
If you’re not dating anyone, an easy way to change the tone of the conversation is to check out other people with them. Identify someone in the room who you are attracted to and ask the person what they think of them. This may be enough to get them out of flirtation mode.
For example, you could say something like, “Ooh, check out that guy sitting by himself in the corner. I think he’s kind of hot. What do you think?”
Or, if there’s no one else around, you could ask the person for advice about someone you’re interested in. For example, you might say, “Hey, I really dig this girl I keep bumping into on my way to work. How could I casually start a conversation with her without seeming like a stalker?”
1-6. Suggest a friend who you want to introduce them to for a date.
If you think the person might be a good fit for someone else you know, then you might suggest a set-up to the person to let them know you’re not interested. Try mentioning someone you know with whom you think they might have a lot in common.
For example, you could say something like, “My friend Charlie is a horror movie lover as well. I should introduce you two sometime.”
Or, you could say, “I don’t know the first thing about sports, but a coworker of mine is always talking about the local sports teams. I bet you guys would hit it off.”
2. Telling Someone You’re Not Interested
2-1. Say that you have enjoyed talking but that you have to leave.
There’s nothing wrong with excusing yourself to send the message that you’re not interested in flirting. You can also excuse yourself if you are feeling uncomfortable and you want to get away from them. Let them know that you enjoyed the conversation, but that you really need to go.
For example, if you’re out at a bar, try saying something like, “It’s been nice talking to you, but my friends are waiting for me, so I really have to go.”
Or, you could say, “This has been fun! I have to head out, but enjoy the rest of your night!”
2-2. Let them know that you’re not interested if they persist.
If the person keeps trying to flirt with you, you might need to be direct with them to get them to stop. You can tell them in a nice way to avoid hurting their feelings, or be blunt if they’re being pushy or disrespectful. This is also important to do if the person is a friend of yours who is interested in you or if you went on a date with them.
For example, if you want to be nice about it, try saying, “You’re such an interesting person and I like spending time with you, but I’m not interested in dating. I just want to be clear about that.”
Or, you could say, “I’m not interested, so please stop saying those kinds of things.”
2-3. Use “I” language to express discomfort with ongoing flirtation.
If someone flirts with you on a regular basis and it’s making you feel uncomfortable, it’s important to let them know that. The person might be a coworker, classmate, friend, or someone else. Be direct about how you’re feeling and begin your statement with “I” to reduce the chances that they will become defensive. This will help to send the message that you’re not interested and you want them to stop.
For example, you could say something like, “I feel uncomfortable when you compliment my body. Please stop saying those things.”
2-4. Avoid giving your number to someone you don’t want to talk to again.
If someone continues to pester you and they ask for your number, do not give it to them! It’s also not a good idea to give them a fake number as this can give them false hope of connecting with you later on. Instead, try to avoid being alone with the person as most people won’t ask for your number in front of other people. However, if this doesn’t work out and they do ask for your number, just say “no.”
If they persist, you could also say something like, “Sorry, but I don’t think my boyfriend would like that very much.” Even if you’re not dating anyone, it’s okay to pretend to have a boyfriend or girlfriend if someone keeps pestering you.
3. Using Body Language and Escape Tactics
3-1. Look away and don’t smile if someone is trying to lock eyes.
Someone who is interested will usually try to lock eyes with you for a few seconds and see if you smile back at them. If you notice someone looking at you, try not to look in their direction. If you do accidentally lock eyes for a few seconds, look away and be mindful not to smile. This should send the message that you’re trying to avoid starting a conversation with them.
To send a stronger message, try scowling. Furrow your brow and frown slightly so that you look less approachable.
3-2. Do something gross to turn them off.
Burp, fart, or cough loudly, rub your nose on your sleeve, or do something else that might gross them out. This might be enough to turn them off and get them to stop flirting with you. Just make sure not to go overboard if there’s someone in the vicinity that you do want to flirt with.
Keep in mind that it is possible that the person will find your crude behavior sexy.
3-3. Ask a friend to pretend to be your significant other.
If you want to avoid flirting with anyone during a night out, you could ask a friend to pretend to be your girlfriend or boyfriend. This way, if anyone starts flirting with you, your friend can swoop in and put an arm around you, hold your hand, or give you a peck on the cheek. This should send the message that you’re unavailable and give you an easy escape route.
You can say, “This is my boyfriend. We’re going to head out now, but it was so nice talking to you!”
3-4. Walk away if you’re uncomfortable.
You don’t have to continue talking to someone who is making you feel uncomfortable with their flirtatious comments. If you’ve tried other ways of getting them to stop flirting with you, it’s perfectly fine to walk away. Find a group of friends to talk to or just leave.
If the person has persisted in flirting with you, make sure they don’t follow you if you leave on your own. If you’re uncomfortable, find someone to help you or call someone to come to your location and escort you back home.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Being Friendly without Flirting\\n1-1. Mention your significant other if you’re in a relationship.\\nThis is a quick way to send the message to someone that you don’t want to flirt with them. Drop something about your significant other into the conversation. This might be enough to change the tone of the conversation or cause the person to leave if they are not interested in talking to you without flirting.\\nFor example, you could say something like, “My girlfriend has a cold, so she decided to stay home tonight, but I’ve been keeping her updated on my adventures all night.”\\nOr you could say, “Have you ever met my fiancé? He’s so nice. I think you guys would have a lot in common, too.”\\n1-2. Keep your compliments friendly and avoid suggesting attraction.\\nIt’s fine to compliment a friend or acquaintance on their new haircut or outfit, but make sure to do so in a way that is friendly rather than flirtatious. Say kind things that will make them feel good, but avoid making any comments that could indicate that you’re attracted to them.\\nFor example, instead of saying, “Wow, that shirt is so sexy on you!” say something like, “I like your shirt. That’s a really pretty shade of blue.”\\nHowever, if you find that people often take your compliments the wrong way, you may want to avoid them entirely.\\n1-3. Avoid touching them in an intimate way.\\nShaking hands, a pat on the back, or a platonic hug are all fine now and then. However, avoid any physical gestures that could be misconstrued as flirtation. Things like touching their arm when they make you laugh, leaning your head on their shoulder while sitting next to them, or touching their face or hair while you’re talking could be interpreted as flirtatious.\\n1-4. Become more aware of your body position and gestures.\\nYou may find that you unconsciously make flirtatious gestures, such as twirling your hair around your fingers or stroking your chin. Focus on doing something else with your hands during conversations so you will not seem like you're flirting.\\nFor example, you could keep your hands in your pockets, cross your arms over your chest, or hold something in your hands, such as your bag or a cup of coffee, to avoid making flirtatious gestures.\\n1-5. Point out someone in the room who you think is cute.\\nIf you’re not dating anyone, an easy way to change the tone of the conversation is to check out other people with them. Identify someone in the room who you are attracted to and ask the person what they think of them. This may be enough to get them out of flirtation mode.\\nFor example, you could say something like, “Ooh, check out that guy sitting by himself in the corner. I think he’s kind of hot. What do you think?”\\nOr, if there’s no one else around, you could ask the person for advice about someone you’re interested in. For example, you might say, “Hey, I really dig this girl I keep bumping into on my way to work. How could I casually start a conversation with her without seeming like a stalker?”\\n1-6. Suggest a friend who you want to introduce them to for a date.\\nIf you think the person might be a good fit for someone else you know, then you might suggest a set-up to the person to let them know you’re not interested. Try mentioning someone you know with whom you think they might have a lot in common.\\nFor example, you could say something like, “My friend Charlie is a horror movie lover as well. I should introduce you two sometime.”\\nOr, you could say, “I don’t know the first thing about sports, but a coworker of mine is always talking about the local sports teams. I bet you guys would hit it off.”\\n2. Telling Someone You’re Not Interested\\n2-1. Say that you have enjoyed talking but that you have to leave.\\nThere’s nothing wrong with excusing yourself to send the message that you’re not interested in flirting. You can also excuse yourself if you are feeling uncomfortable and you want to get away from them. Let them know that you enjoyed the conversation, but that you really need to go.\\nFor example, if you’re out at a bar, try saying something like, “It’s been nice talking to you, but my friends are waiting for me, so I really have to go.”\\nOr, you could say, “This has been fun! I have to head out, but enjoy the rest of your night!”\\n2-2. Let them know that you’re not interested if they persist.\\nIf the person keeps trying to flirt with you, you might need to be direct with them to get them to stop. You can tell them in a nice way to avoid hurting their feelings, or be blunt if they’re being pushy or disrespectful. This is also important to do if the person is a friend of yours who is interested in you or if you went on a date with them.\\nFor example, if you want to be nice about it, try saying, “You’re such an interesting person and I like spending time with you, but I’m not interested in dating. I just want to be clear about that.”\\nOr, you could say, “I’m not interested, so please stop saying those kinds of things.”\\n2-3. Use “I” language to express discomfort with ongoing flirtation.\\nIf someone flirts with you on a regular basis and it’s making you feel uncomfortable, it’s important to let them know that. The person might be a coworker, classmate, friend, or someone else. Be direct about how you’re feeling and begin your statement with “I” to reduce the chances that they will become defensive. This will help to send the message that you’re not interested and you want them to stop.\\nFor example, you could say something like, “I feel uncomfortable when you compliment my body. Please stop saying those things.”\\n2-4. Avoid giving your number to someone you don’t want to talk to again.\\nIf someone continues to pester you and they ask for your number, do not give it to them! It’s also not a good idea to give them a fake number as this can give them false hope of connecting with you later on. Instead, try to avoid being alone with the person as most people won’t ask for your number in front of other people. However, if this doesn’t work out and they do ask for your number, just say “no.”\\nIf they persist, you could also say something like, “Sorry, but I don’t think my boyfriend would like that very much.” Even if you’re not dating anyone, it’s okay to pretend to have a boyfriend or girlfriend if someone keeps pestering you.\\n3. Using Body Language and Escape Tactics\\n3-1. Look away and don’t smile if someone is trying to lock eyes.\\nSomeone who is interested will usually try to lock eyes with you for a few seconds and see if you smile back at them. If you notice someone looking at you, try not to look in their direction. If you do accidentally lock eyes for a few seconds, look away and be mindful not to smile. This should send the message that you’re trying to avoid starting a conversation with them.\\nTo send a stronger message, try scowling. Furrow your brow and frown slightly so that you look less approachable.\\n3-2. Do something gross to turn them off.\\nBurp, fart, or cough loudly, rub your nose on your sleeve, or do something else that might gross them out. This might be enough to turn them off and get them to stop flirting with you. Just make sure not to go overboard if there’s someone in the vicinity that you do want to flirt with.\\nKeep in mind that it is possible that the person will find your crude behavior sexy.\\n3-3. Ask a friend to pretend to be your significant other.\\nIf you want to avoid flirting with anyone during a night out, you could ask a friend to pretend to be your girlfriend or boyfriend. This way, if anyone starts flirting with you, your friend can swoop in and put an arm around you, hold your hand, or give you a peck on the cheek. This should send the message that you’re unavailable and give you an easy escape route.\\nYou can say, “This is my boyfriend. We’re going to head out now, but it was so nice talking to you!”\\n3-4. Walk away if you’re uncomfortable.\\nYou don’t have to continue talking to someone who is making you feel uncomfortable with their flirtatious comments. If you’ve tried other ways of getting them to stop flirting with you, it’s perfectly fine to walk away. Find a group of friends to talk to or just leave.\\nIf the person has persisted in flirting with you, make sure they don’t follow you if you leave on your own. If you’re uncomfortable, find someone to help you or call someone to come to your location and escort you back home.\\n\", \"简要回答\": \"There are many reasons why you might want to avoid flirting with someone. They might be a friend who you don’t see in a romantic way, a coworker who often tries to flirt with you, or a random person you just met. Whatever the situation, there are several ways that you can send the message that you’re not interested in flirting. Focus on being friendly rather than flirtatious if the person is a friend. You can also tell them directly that you’re not interested. Body language and other tactics can also help you to escape the flirtation if needed.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Being Friendly without Flirting\", \"步骤\": [{\"编号\": 1, \"标题\": \"Mention your significant other if you’re in a relationship.\", \"描述\": \"This is a quick way to send the message to someone that you don’t want to flirt with them. Drop something about your significant other into the conversation. This might be enough to change the tone of the conversation or cause the person to leave if they are not interested in talking to you without flirting.\\nFor example, you could say something like, “My girlfriend has a cold, so she decided to stay home tonight, but I’ve been keeping her updated on my adventures all night.”\\nOr you could say, “Have you ever met my fiancé? He’s so nice. I think you guys would have a lot in common, too.”\"}, {\"编号\": 2, \"标题\": \"Keep your compliments friendly and avoid suggesting attraction.\", \"描述\": \"It’s fine to compliment a friend or acquaintance on their new haircut or outfit, but make sure to do so in a way that is friendly rather than flirtatious. Say kind things that will make them feel good, but avoid making any comments that could indicate that you’re attracted to them.\\nFor example, instead of saying, “Wow, that shirt is so sexy on you!” say something like, “I like your shirt. That’s a really pretty shade of blue.”\\nHowever, if you find that people often take your compliments the wrong way, you may want to avoid them entirely.\"}, {\"编号\": 3, \"标题\": \"Avoid touching them in an intimate way.\", \"描述\": \"Shaking hands, a pat on the back, or a platonic hug are all fine now and then. However, avoid any physical gestures that could be misconstrued as flirtation. Things like touching their arm when they make you laugh, leaning your head on their shoulder while sitting next to them, or touching their face or hair while you’re talking could be interpreted as flirtatious.\"}, {\"编号\": 4, \"标题\": \"Become more aware of your body position and gestures.\", \"描述\": \"You may find that you unconsciously make flirtatious gestures, such as twirling your hair around your fingers or stroking your chin. Focus on doing something else with your hands during conversations so you will not seem like you're flirting.\\nFor example, you could keep your hands in your pockets, cross your arms over your chest, or hold something in your hands, such as your bag or a cup of coffee, to avoid making flirtatious gestures.\"}, {\"编号\": 5, \"标题\": \"Point out someone in the room who you think is cute.\", \"描述\": \"If you’re not dating anyone, an easy way to change the tone of the conversation is to check out other people with them. Identify someone in the room who you are attracted to and ask the person what they think of them. This may be enough to get them out of flirtation mode.\\nFor example, you could say something like, “Ooh, check out that guy sitting by himself in the corner. I think he’s kind of hot. What do you think?”\\nOr, if there’s no one else around, you could ask the person for advice about someone you’re interested in. For example, you might say, “Hey, I really dig this girl I keep bumping into on my way to work. How could I casually start a conversation with her without seeming like a stalker?”\"}, {\"编号\": 6, \"标题\": \"Suggest a friend who you want to introduce them to for a date.\", \"描述\": \"If you think the person might be a good fit for someone else you know, then you might suggest a set-up to the person to let them know you’re not interested. Try mentioning someone you know with whom you think they might have a lot in common.\\nFor example, you could say something like, “My friend Charlie is a horror movie lover as well. I should introduce you two sometime.”\\nOr, you could say, “I don’t know the first thing about sports, but a coworker of mine is always talking about the local sports teams. I bet you guys would hit it off.”\"}]}, {\"编号\": 2, \"标题\": \"Telling Someone You’re Not Interested\", \"步骤\": [{\"编号\": 1, \"标题\": \"Say that you have enjoyed talking but that you have to leave.\", \"描述\": \"There’s nothing wrong with excusing yourself to send the message that you’re not interested in flirting. You can also excuse yourself if you are feeling uncomfortable and you want to get away from them. Let them know that you enjoyed the conversation, but that you really need to go.\\nFor example, if you’re out at a bar, try saying something like, “It’s been nice talking to you, but my friends are waiting for me, so I really have to go.”\\nOr, you could say, “This has been fun! I have to head out, but enjoy the rest of your night!”\"}, {\"编号\": 2, \"标题\": \"Let them know that you’re not interested if they persist.\", \"描述\": \"If the person keeps trying to flirt with you, you might need to be direct with them to get them to stop. You can tell them in a nice way to avoid hurting their feelings, or be blunt if they’re being pushy or disrespectful. This is also important to do if the person is a friend of yours who is interested in you or if you went on a date with them.\\nFor example, if you want to be nice about it, try saying, “You’re such an interesting person and I like spending time with you, but I’m not interested in dating. I just want to be clear about that.”\\nOr, you could say, “I’m not interested, so please stop saying those kinds of things.”\"}, {\"编号\": 3, \"标题\": \"Use “I” language to express discomfort with ongoing flirtation.\", \"描述\": \"If someone flirts with you on a regular basis and it’s making you feel uncomfortable, it’s important to let them know that. The person might be a coworker, classmate, friend, or someone else. Be direct about how you’re feeling and begin your statement with “I” to reduce the chances that they will become defensive. This will help to send the message that you’re not interested and you want them to stop.\\nFor example, you could say something like, “I feel uncomfortable when you compliment my body. Please stop saying those things.”\"}, {\"编号\": 4, \"标题\": \"Avoid giving your number to someone you don’t want to talk to again.\", \"描述\": \"If someone continues to pester you and they ask for your number, do not give it to them! It’s also not a good idea to give them a fake number as this can give them false hope of connecting with you later on. Instead, try to avoid being alone with the person as most people won’t ask for your number in front of other people. However, if this doesn’t work out and they do ask for your number, just say “no.”\\nIf they persist, you could also say something like, “Sorry, but I don’t think my boyfriend would like that very much.” Even if you’re not dating anyone, it’s okay to pretend to have a boyfriend or girlfriend if someone keeps pestering you.\"}]}, {\"编号\": 3, \"标题\": \"Using Body Language and Escape Tactics\", \"步骤\": [{\"编号\": 1, \"标题\": \"Look away and don’t smile if someone is trying to lock eyes.\", \"描述\": \"Someone who is interested will usually try to lock eyes with you for a few seconds and see if you smile back at them. If you notice someone looking at you, try not to look in their direction. If you do accidentally lock eyes for a few seconds, look away and be mindful not to smile. This should send the message that you’re trying to avoid starting a conversation with them.\\nTo send a stronger message, try scowling. Furrow your brow and frown slightly so that you look less approachable.\"}, {\"编号\": 2, \"标题\": \"Do something gross to turn them off.\", \"描述\": \"Burp, fart, or cough loudly, rub your nose on your sleeve, or do something else that might gross them out. This might be enough to turn them off and get them to stop flirting with you. Just make sure not to go overboard if there’s someone in the vicinity that you do want to flirt with.\\nKeep in mind that it is possible that the person will find your crude behavior sexy.\"}, {\"编号\": 3, \"标题\": \"Ask a friend to pretend to be your significant other.\", \"描述\": \"If you want to avoid flirting with anyone during a night out, you could ask a friend to pretend to be your girlfriend or boyfriend. This way, if anyone starts flirting with you, your friend can swoop in and put an arm around you, hold your hand, or give you a peck on the cheek. This should send the message that you’re unavailable and give you an easy escape route.\\nYou can say, “This is my boyfriend. We’re going to head out now, but it was so nice talking to you!”\"}, {\"编号\": 4, \"标题\": \"Walk away if you’re uncomfortable.\", \"描述\": \"You don’t have to continue talking to someone who is making you feel uncomfortable with their flirtatious comments. If you’ve tried other ways of getting them to stop flirting with you, it’s perfectly fine to walk away. Find a group of friends to talk to or just leave.\\nIf the person has persisted in flirting with you, make sure they don’t follow you if you leave on your own. If you’re uncomfortable, find someone to help you or call someone to come to your location and escort you back home.\"}]}]}}",
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} | wikihow |
3,021 | How to Avoid Food Poisoning | 1. Preparing Food Properly
1-1. Shop
Food safety begins at the grocery store, so make sure to shop wisely:
Check the use-by dates on all products and use your judgement to decide if foods have been stored at the correct temperatures.
Pack meat and poultry products into separate bags and do not let the raw flesh touch any other food products as you shop or bring them home.
1-2. Maintain the cold chain.
Keep cold and frozen foods as cold as possible, especially when transferring from the store to your home. This prevents the growth of pesky bacteria that could cause food poisoning. Here are ways to keep your food safe:
Wrap the goods in newspaper or buy a small cooler bag to transport your cold and frozen foods home. When using coolers, always separate meat from other cold items. You should label your coolers so you always put the right items in the right cooler. Clean the coolers after each use with disinfecting cloths.
When possible, leave grabbing cold products to the end of your shopping.
Store all foods properly and quickly when you get back home.
1-3. Always wash your hands before and after preparing foods.
Wash your hands thoroughly with hot water and antibacterial soap before and after preparing food, especially after handling raw meat. Dry your hands on a clean towel that's separate from the 1 you use to wipe down surfaces.
Keep dish cloths and hand towels regularly cleaned to prevent bacteria from accumulating on the fabric.
Always wash your hands after handling pets (especially reptiles, turtles and birds) and after using the bathroom or handling pet litter.
1-4. Keep your kitchen clean.
It's very important to keep your kitchen counters and other food preparation areas clean, especially when preparing high-risk food items like meat, poultry and eggs.
Use a mild disinfectant to clean your countertops and other surfaces.
Wash your cutting board in warm, soapy water. It's best to also clean it using a bleach solution made of 1 teaspoon (5 mL) of bleach mixed into 34 ounces (1 L) of water.
Disinfect your sink, especially if you've washed raw meat products in it. It's possible for germs to get on your clean dishes.
1-5. Use separate chopping boards for preparing raw meat/poultry and vegetables.
Keep these boards separate to avoid any possibility of cross-contamination of bacteria from meat to other food products.
If you cannot keep separate chopping boards, make sure to disinfect a multi-purpose chopping board thoroughly after each use (see bleach recipe in "Tips").
Plastic chopping boards are recommended over wooden chopping boards, as the wooden ones are harder to clean. Wooden chopping boards can also absorb and hold bacteria in their grain.
1-6. Defrost carefully.
You should never defrost food (especially meat and poultry) at room temperature just to speed up the process.
Food should always be thawed in the refrigerator, as thawing at room temperature allows the surface of the food to warm up too quickly, promoting bacteria growth.
Alternatively, you can defrost foods using the "defrost" or "50 percent power" setting on your microwave. You can also safely defrost food by holding them under cold running water.
Once foods have been completely thawed, they should be used promptly -- they should never be refrozen without being cooked first.
1-7. Cook foods thoroughly.
This is especially important for red meat, poultry and eggs, which are considered high-risk foods.
Cooking these foods all the way through will destroy harmful germs. Consult a cookbook for the correct cooking times (taking the weight of the food and the temperature of your oven into account).
Use a meat thermometer if you have any doubts about how long to cook something -- this can take a lot of the uncertainty out of cooking meats. Chicken and turkey are cooked when they reach a temperature of 165°F, steaks are cooked at 145°F and hamburgers are cooked at 160°F.
1-8. Keep hot foods hot and cold foods cold.
Bacteria multiply fastest between 40°F and 140°F, so it's important to keep foods either above or below these temperatures.
You should make sure your fridge is set at a temperature of 4°C/ 40°F or less and that cooked food reaches a temperature of at least 165°F
1-9. Reheat leftovers thoroughly before serving.
Leftovers that have been reheated poorly can still contain active food pathogens. Moreover, if leftovers have gone bad, no amount of reheating will make them safe.
Do not keep leftovers for too long. Any signs of discoloration, sliminess, growth of mold etc. are signals to discard or compost the leftovers.
Never reheat leftovers more than once.
2. Storing Food Correctly
2-1. Store foods according to their needs.
The type of storage is dependent on the type of food.
Dry foods such as pasta, rice, lentils, beans, canned foods and cereals can all be kept in a cool, dry place such as a pantry or cupboards.
Other foods can be trickier and care should be taken to store them in the appropriate manner:
2-2. Freeze or refrigerate as necessary.
Place frozen items in the freezer within 2 hours of removing them from the freezer (though ideally this should be done sooner—put them away as soon as you get home).
Meat, poultry, eggs, fish, pre-prepared meals, dairy products and leftovers should always be refrigerated.
Many foods should be kept refrigerated or in a cool, dark place, such as a cellar or pantry, once opened. Read labels for storage details and instructions. If in any doubt, always err on the side of providing a cooler environment.
2-3. Never store food in an open container.
Food -- particularly raw meats and leftovers should never be stored in open container.
Tightly cover all foods with cling wrap or tin foil, place in a container with an airtight lid, or store in a sealable plastic bag.
Never store food in opened tin cans, as this forms a breeding ground for bacteria. Transfer things like tomato paste and sweetcorn to a plastic container instead.
2-4. Pay attention to use-by dates.
All foods, regardless of their storage status, should be eaten quickly and within their use-by dates.
Even spices and dried herbs lose their beneficial properties and flavors if kept too long and many items can become harmful if stored beyond their use-by date.
Never eat foods from dented or bulging cans or tins or from packaging with a broken seal, even if the food is within its use-by date.
2-5. Keep foods separated.
At all times, keep raw meat, raw eggs and poultry away from cooked food, fresh fruits, and vegetables.
Store raw meat covered, on the bottom shelf of your refrigerator. This will prevent it from touching or dripping onto other foods.
2-6. Protect your food from insects and animals.
Food can easily become contaminated if it easily accessible to pets and pests.
Proper food storage -- keeping food in sealed containers in a closed fridge, freezer or cupboard -- will help to keep insects and animals away.
However, food is more susceptible to contamination by four-legged beasts during preparation and serving. Don't leave food unattended during the preparation process and keep completed dishes covered with lids or cling wrap until they are ready to be served.
2-7. Be extra careful during warmer weather.
Food contamination from bacteria occurs much faster in warmer weather.
If you are eating outdoors, ensure that everyone eats the food quickly and that leftovers are brought back inside within an hour to be stored in the cool again.
3. Eating Safely
3-1. Always wash your hands before eating.
Wash with hot water and antibacterial soap and dry thoroughly using a clean hand towel.
3-2. Avoid milk and fruit juices that are unpasteurized.
Pasteurized foods have been through a process that kills germs.
If milk and fruit juices are pasteurized, it will usually say so on the label. You should also avoid food products made with unpasteurized milk, such as certain cheeses.
However, commercial juices and juice concentrates that are sold at room temperature and have an extended shelf life are pasteurized, even if the label doesn't say so.
3-3. Eat foods soon after they have been cooked.
This will help to ensure that harmful germs haven't had the time to grow.
Follow the "2-2-4" rule when it comes to leftovers -- don't leave food out for more than two hours after cooking, refrigerate food in containers no deeper than two inches and throw away leftovers that are more than four days old.
3-4. Rinse and scrub raw foods.
Foods that are not cooked before they are eaten, such as fresh fruits and vegetables, should be rinsed in water and even scrubbed or peeled where necessary.
You should even wash raw produce if you plan on peeling it afterwards, as contaminants from the skin can be transferred to the flesh during peeling.
Always wash lettuce and leafy greens before you eat them. Pat them dry with a clean, dry towel afterward.
Keep in mind that fruits and vegetables are more likely to become infected if they're handled. For example, a food preparer may cut up a vegetable, season it, and cook it before putting it on your plate. Each time it's handled, the risk of contamination increases.
3-5. Be very careful with raw fish and meat.
Sushi, steak tartare etc. are delicacies that can delight if properly prepared. However, the highest level of hygiene must be ensured for these items. Only eat these items at reputable places!
Avoid sushi, raw clams and similar foods that are sitting in a buffet table if you don't know how long they have been without proper refrigeration. If you make them at home, use the best and freshest ingredients, follow all hygienic practices outlined here and eat immediately upon creation.
Note that fresh doesn't necessarily mean "straight from the animal," as deep frozen sushi fish is substantially safer than fresh-killed fish, since the deep freezing kills parasite spores.
Raw flesh foods are extremely difficult to prepare properly and safely, so if in doubt, don't make them yourself. keep raw flesh foods as leftovers.
3-6. Avoid raw eggs.
Raw eggs are one of the most common culprits behind food poisoning outbreaks.
This is due to the relatively high frequency of salmonella bacteria developing in raw eggs.
Avoid using raw eggs in healthy smoothies or shakes to increase their protein content -- use an egg substitute or protein powder instead.
Beware of eating foods that contain raw eggs, such as uncooked cookie dough or cake batter -- even a small nibble could make you sick.
3-7. Don't eat raw shellfish.
Eating raw shellfish is an extraordinary risk, although raw clams and oysters are considered a delicacy. There are several risk factors particular to shellfish that make it much more dangerous than raw fish:
Red tide and other naturally occurring microbial outbreaks can contaminate shellfish, which build up toxins in their flesh. Risk of hepatitis is high and alcoholics and persons with liver damage are particularly at risk.
If you do eat raw shellfish, make sure they are alive when you purchase them. This means that mussels, clams and oysters will have closed shells, or the shells close when tapped. If the shell is open, throw it away.
3-8. Pay extra attention to other signals when eating out.
Every year, people become sick after eating at restaurants, delis and diners that fail to maintain basic food safety and hygiene standards. Therefore it's important to be vigilant about food safety even (or especially) when eating out.
The hygiene standard should be fairly self-evident. Always take a look at the bathrooms before dining -- if they're dirty, it's a reasonable assumption that the kitchen is too.
Check to see that hot food is being kept hot and not just lukewarm. Rice can be a source of food contamination if it has been left out for too long. Salads are also a possible problem if they are not fresh.
Mayonnaise, Hollandaise, Bearnaise and other sauces which contain raw egg, as well as meringue.
If you are served an undercooked meat or egg dish, don't feel bad about sending it back to the kitchen and requesting it be cooked further -- also remember to ask for a fresh plate.
3-9. Don't eat it if you have any doubts.
Trust your 5 senses! If it looks unusual, smells bad, or otherwise worries you, leave it.
Even if you have followed all of the precautions outlined above, if the food doesn't taste right or makes you nauseous, stop eating and (politely) get it out of your mouth.
It's better to be safe than sorry!
4. Understanding Food Poisoning
4-1. Know the symptoms of food poisoning.
Food poisoning can cause several symptoms, which may vary slightly depending on the severity of the poisoning. Symptoms may start as soon as several hours after eating the contaminated food, or as late as several weeks afterwards. Food poisoning generally lasts between 1-10 days, and even healthy people can end up hospitalized due to food poisoning.
If you do have any of the following symptoms, you may be experiencing food poisoning:
Stomach cramps or pain
Nausea
Vomiting, which can be severe
Diarrhea, which can be explosive
Increased temperature, fever
Headaches, throat aches
General flu-like symptoms
Sudden tiredness, loss of energy and/or a desire to sleep
See your doctor if you can't keep liquids down or become dehydrated, see blood in your vomit, experience diarrhea for more than 3 days, experience extreme abdominal pain, or have an oral temperature higher than 101.5 F.
4-2. Understand what causes food poisoning.
Food poisoning is caused by ingesting food or drink that has been contaminated with either:
Chemicals such as insecticides or food toxins including fungi (e.g. poisonous mushrooms).
Or gastrointestinal infections of bacteria, viruses or parasites.
Most people refer to food poisoning as covering any of those possible sources.
4-3. Understand the risk of food growing and environmental factors.
Environmental factors and the food growing process can both play a role in the transfer of potential food-contaminating bacteria.
The use of chemicals, fertilizers, manures etc. all have the potential to contaminate food as it is being grown. Never hold an expectation that an item is washed before it leaves the farm.
Bacteria, parasites etc. travel happily in the wind, float in the water, hitch lifts with dust and reside snugly in the soil. They are a part of nature's web of life and will always be a possible source of contamination if not dealt with appropriately as part of a consistent and dedicated approach to food hygiene.
4-4. Understand the risk of food processing.
Whether in a large factory or in your own kitchen, food processing can be a major source of contamination.
Areas used for processing need to be kept scrupulously clean or cross-contamination can easily occur, especially with meat products.
Natural bacteria residing in the intestines of animals are a major source of cross-contamination when mishandled).
4-5. Understand the risk of food storage.
Incorrectly stored food can be the culprit behind transferring contaminants from one food to another.
This is a very tricky area because often people don't think that certain foods could be a source of contamination and are unaware that cross-contamination has occurred.
For instance, if an uncooked chicken thigh was left resting next to a bunch of grapes, this could be a possible cause of contamination and food poisoning.
4-6. Understand the risk of food preparation.
A great deal of food contamination occurs during the preparation stage.
A sick person can pass on germs, from flu to gastroenteritis. They don't even have to know they're sick! For example, Typhoid Mary is famous for sickening people with the food she prepared, even though she didn't exhibit symptoms of her illness.
A chopping board used for meat that is not washed and then used for vegetables is another source of possible contamination.
Unwashed hands, dirty kitchen spaces, insects and rodents in the kitchen etc. are all possible sources of food contamination.
4-7. Be extra careful if you are in a high-risk group.
People in certain high-risk groups, such as pregnant women, very young children, people with weakened immune systems and the elderly should be extra careful to avoid food poisoning.
The results of food poisoning can be a lot more severe for people in these groups and it can even cause fetal abnormalities in pregnant women.
People in these groups should take extra precautions, such as avoiding soft cheeses (like feta, brie and Camembert), avoiding or thoroughly reheating deli meats, and being extra vigilant about reheating foods until they are steaming hot.
Tips
Bleach recipe for chopping boards: Mix 1 teaspoon (5 ml) bleach per 34 fl oz (1 liter) of water. Wash the board in hot, soapy water first and then disinfect the board in the bleach solution.
It can help to mark your chopping boards "Meat Only", "Veggies Only", "Bread Only" etc. It is not just for the benefit of the regular cook(s) but for anyone else who happens to want to help out in the kitchen.
If you do consume unpasteurized products, ensure that they come from a reputable source, are properly stored and are consumed very quickly. For instance, if you milk your own cow, maintain very high hygiene standards during the entire milking process, from the method used for feeding and lodging the cow to the method used for milking, as well as sterilization of milking equipment and milk containers.
Warnings
Just because an item is marked "organic" or "naturally grown" doesn't mean you should place it into your mouth without a home-wash first. These labels don't mean "clean"! They are just a method of growing or a marketing message and you must still wash and scrub the items as per normal.
You can get severely sick from food poisoning. Seek medical assistance immediately if you suspect that you have food poisoning.
Food poisoning usually feels much worse than other illnesses that cause vomiting and diarrhea. Your bodily fluids will also be contaminated, so protect others by staying home, disinfecting your bathroom, and washing up with soap and warm water. You may also need to contact your doctor.
You an easily become dehydrated due to food poisoning. Eating ice chips can help you avoid dehydration.
Contrary to popular belief, wooden cutting boards are not more harmful than plastic boards. While the wood may hold bacteria in the little cracks, research has shown that bacteria does not multiply in wood, and are, in fact, more prone to dying out than in plastic. Whatever type of board that you use, remember to keep it clean.
At the company picnic, always avoid the mayo-based salads that have not been refrigerated (e.g. potato salad, egg salad, pasta salad).
While clean salads are an excellent source of vitamins and fiber, salad bars are one of the most common sources of food poisoning. Packing your own carefully-washed salad is a safer alternative.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Preparing Food Properly\\n1-1. Shop\\nFood safety begins at the grocery store, so make sure to shop wisely:\\nCheck the use-by dates on all products and use your judgement to decide if foods have been stored at the correct temperatures.\\nPack meat and poultry products into separate bags and do not let the raw flesh touch any other food products as you shop or bring them home.\\n1-2. Maintain the cold chain.\\nKeep cold and frozen foods as cold as possible, especially when transferring from the store to your home. This prevents the growth of pesky bacteria that could cause food poisoning. Here are ways to keep your food safe:\\nWrap the goods in newspaper or buy a small cooler bag to transport your cold and frozen foods home. When using coolers, always separate meat from other cold items. You should label your coolers so you always put the right items in the right cooler. Clean the coolers after each use with disinfecting cloths.\\nWhen possible, leave grabbing cold products to the end of your shopping.\\nStore all foods properly and quickly when you get back home.\\n1-3. Always wash your hands before and after preparing foods.\\nWash your hands thoroughly with hot water and antibacterial soap before and after preparing food, especially after handling raw meat. Dry your hands on a clean towel that's separate from the 1 you use to wipe down surfaces.\\nKeep dish cloths and hand towels regularly cleaned to prevent bacteria from accumulating on the fabric.\\nAlways wash your hands after handling pets (especially reptiles, turtles and birds) and after using the bathroom or handling pet litter.\\n1-4. Keep your kitchen clean.\\nIt's very important to keep your kitchen counters and other food preparation areas clean, especially when preparing high-risk food items like meat, poultry and eggs.\\nUse a mild disinfectant to clean your countertops and other surfaces.\\nWash your cutting board in warm, soapy water. It's best to also clean it using a bleach solution made of 1 teaspoon (5 mL) of bleach mixed into 34 ounces (1 L) of water.\\nDisinfect your sink, especially if you've washed raw meat products in it. It's possible for germs to get on your clean dishes.\\n1-5. Use separate chopping boards for preparing raw meat/poultry and vegetables.\\nKeep these boards separate to avoid any possibility of cross-contamination of bacteria from meat to other food products.\\nIf you cannot keep separate chopping boards, make sure to disinfect a multi-purpose chopping board thoroughly after each use (see bleach recipe in \\\"Tips\\\").\\nPlastic chopping boards are recommended over wooden chopping boards, as the wooden ones are harder to clean. Wooden chopping boards can also absorb and hold bacteria in their grain.\\n1-6. Defrost carefully.\\nYou should never defrost food (especially meat and poultry) at room temperature just to speed up the process.\\nFood should always be thawed in the refrigerator, as thawing at room temperature allows the surface of the food to warm up too quickly, promoting bacteria growth.\\nAlternatively, you can defrost foods using the \\\"defrost\\\" or \\\"50 percent power\\\" setting on your microwave. You can also safely defrost food by holding them under cold running water.\\nOnce foods have been completely thawed, they should be used promptly -- they should never be refrozen without being cooked first.\\n1-7. Cook foods thoroughly.\\nThis is especially important for red meat, poultry and eggs, which are considered high-risk foods.\\n\\nCooking these foods all the way through will destroy harmful germs. Consult a cookbook for the correct cooking times (taking the weight of the food and the temperature of your oven into account).\\nUse a meat thermometer if you have any doubts about how long to cook something -- this can take a lot of the uncertainty out of cooking meats. Chicken and turkey are cooked when they reach a temperature of 165°F, steaks are cooked at 145°F and hamburgers are cooked at 160°F.\\n1-8. Keep hot foods hot and cold foods cold.\\nBacteria multiply fastest between 40°F and 140°F, so it's important to keep foods either above or below these temperatures.\\nYou should make sure your fridge is set at a temperature of 4°C/ 40°F or less and that cooked food reaches a temperature of at least 165°F\\n1-9. Reheat leftovers thoroughly before serving.\\nLeftovers that have been reheated poorly can still contain active food pathogens. Moreover, if leftovers have gone bad, no amount of reheating will make them safe.\\nDo not keep leftovers for too long. Any signs of discoloration, sliminess, growth of mold etc. are signals to discard or compost the leftovers.\\nNever reheat leftovers more than once.\\n2. Storing Food Correctly\\n2-1. Store foods according to their needs.\\nThe type of storage is dependent on the type of food.\\nDry foods such as pasta, rice, lentils, beans, canned foods and cereals can all be kept in a cool, dry place such as a pantry or cupboards.\\nOther foods can be trickier and care should be taken to store them in the appropriate manner:\\n2-2. Freeze or refrigerate as necessary.\\nPlace frozen items in the freezer within 2 hours of removing them from the freezer (though ideally this should be done sooner—put them away as soon as you get home).\\nMeat, poultry, eggs, fish, pre-prepared meals, dairy products and leftovers should always be refrigerated.\\nMany foods should be kept refrigerated or in a cool, dark place, such as a cellar or pantry, once opened. Read labels for storage details and instructions. If in any doubt, always err on the side of providing a cooler environment.\\n2-3. Never store food in an open container.\\nFood -- particularly raw meats and leftovers should never be stored in open container.\\nTightly cover all foods with cling wrap or tin foil, place in a container with an airtight lid, or store in a sealable plastic bag.\\nNever store food in opened tin cans, as this forms a breeding ground for bacteria. Transfer things like tomato paste and sweetcorn to a plastic container instead.\\n2-4. Pay attention to use-by dates.\\nAll foods, regardless of their storage status, should be eaten quickly and within their use-by dates.\\nEven spices and dried herbs lose their beneficial properties and flavors if kept too long and many items can become harmful if stored beyond their use-by date.\\nNever eat foods from dented or bulging cans or tins or from packaging with a broken seal, even if the food is within its use-by date.\\n2-5. Keep foods separated.\\nAt all times, keep raw meat, raw eggs and poultry away from cooked food, fresh fruits, and vegetables.\\nStore raw meat covered, on the bottom shelf of your refrigerator. This will prevent it from touching or dripping onto other foods.\\n2-6. Protect your food from insects and animals.\\nFood can easily become contaminated if it easily accessible to pets and pests.\\nProper food storage -- keeping food in sealed containers in a closed fridge, freezer or cupboard -- will help to keep insects and animals away.\\nHowever, food is more susceptible to contamination by four-legged beasts during preparation and serving. Don't leave food unattended during the preparation process and keep completed dishes covered with lids or cling wrap until they are ready to be served.\\n2-7. Be extra careful during warmer weather.\\nFood contamination from bacteria occurs much faster in warmer weather.\\nIf you are eating outdoors, ensure that everyone eats the food quickly and that leftovers are brought back inside within an hour to be stored in the cool again.\\n3. Eating Safely\\n3-1. Always wash your hands before eating.\\nWash with hot water and antibacterial soap and dry thoroughly using a clean hand towel.\\n3-2. Avoid milk and fruit juices that are unpasteurized.\\nPasteurized foods have been through a process that kills germs.\\nIf milk and fruit juices are pasteurized, it will usually say so on the label. You should also avoid food products made with unpasteurized milk, such as certain cheeses.\\nHowever, commercial juices and juice concentrates that are sold at room temperature and have an extended shelf life are pasteurized, even if the label doesn't say so.\\n3-3. Eat foods soon after they have been cooked.\\nThis will help to ensure that harmful germs haven't had the time to grow.\\nFollow the \\\"2-2-4\\\" rule when it comes to leftovers -- don't leave food out for more than two hours after cooking, refrigerate food in containers no deeper than two inches and throw away leftovers that are more than four days old.\\n3-4. Rinse and scrub raw foods.\\nFoods that are not cooked before they are eaten, such as fresh fruits and vegetables, should be rinsed in water and even scrubbed or peeled where necessary.\\nYou should even wash raw produce if you plan on peeling it afterwards, as contaminants from the skin can be transferred to the flesh during peeling.\\nAlways wash lettuce and leafy greens before you eat them. Pat them dry with a clean, dry towel afterward.\\nKeep in mind that fruits and vegetables are more likely to become infected if they're handled. For example, a food preparer may cut up a vegetable, season it, and cook it before putting it on your plate. Each time it's handled, the risk of contamination increases.\\n3-5. Be very careful with raw fish and meat.\\nSushi, steak tartare etc. are delicacies that can delight if properly prepared. However, the highest level of hygiene must be ensured for these items. Only eat these items at reputable places!\\nAvoid sushi, raw clams and similar foods that are sitting in a buffet table if you don't know how long they have been without proper refrigeration. If you make them at home, use the best and freshest ingredients, follow all hygienic practices outlined here and eat immediately upon creation.\\nNote that fresh doesn't necessarily mean \\\"straight from the animal,\\\" as deep frozen sushi fish is substantially safer than fresh-killed fish, since the deep freezing kills parasite spores.\\nRaw flesh foods are extremely difficult to prepare properly and safely, so if in doubt, don't make them yourself. keep raw flesh foods as leftovers.\\n3-6. Avoid raw eggs.\\nRaw eggs are one of the most common culprits behind food poisoning outbreaks.\\nThis is due to the relatively high frequency of salmonella bacteria developing in raw eggs.\\nAvoid using raw eggs in healthy smoothies or shakes to increase their protein content -- use an egg substitute or protein powder instead.\\nBeware of eating foods that contain raw eggs, such as uncooked cookie dough or cake batter -- even a small nibble could make you sick.\\n3-7. Don't eat raw shellfish.\\nEating raw shellfish is an extraordinary risk, although raw clams and oysters are considered a delicacy. There are several risk factors particular to shellfish that make it much more dangerous than raw fish:\\nRed tide and other naturally occurring microbial outbreaks can contaminate shellfish, which build up toxins in their flesh. Risk of hepatitis is high and alcoholics and persons with liver damage are particularly at risk.\\nIf you do eat raw shellfish, make sure they are alive when you purchase them. This means that mussels, clams and oysters will have closed shells, or the shells close when tapped. If the shell is open, throw it away.\\n3-8. Pay extra attention to other signals when eating out.\\nEvery year, people become sick after eating at restaurants, delis and diners that fail to maintain basic food safety and hygiene standards. Therefore it's important to be vigilant about food safety even (or especially) when eating out.\\n\\n The hygiene standard should be fairly self-evident. Always take a look at the bathrooms before dining -- if they're dirty, it's a reasonable assumption that the kitchen is too.\\n Check to see that hot food is being kept hot and not just lukewarm. Rice can be a source of food contamination if it has been left out for too long. Salads are also a possible problem if they are not fresh.\\n Mayonnaise, Hollandaise, Bearnaise and other sauces which contain raw egg, as well as meringue.\\nIf you are served an undercooked meat or egg dish, don't feel bad about sending it back to the kitchen and requesting it be cooked further -- also remember to ask for a fresh plate.\\n3-9. Don't eat it if you have any doubts.\\nTrust your 5 senses! If it looks unusual, smells bad, or otherwise worries you, leave it.\\nEven if you have followed all of the precautions outlined above, if the food doesn't taste right or makes you nauseous, stop eating and (politely) get it out of your mouth.\\nIt's better to be safe than sorry!\\n4. Understanding Food Poisoning\\n4-1. Know the symptoms of food poisoning.\\nFood poisoning can cause several symptoms, which may vary slightly depending on the severity of the poisoning. Symptoms may start as soon as several hours after eating the contaminated food, or as late as several weeks afterwards. Food poisoning generally lasts between 1-10 days, and even healthy people can end up hospitalized due to food poisoning.\\nIf you do have any of the following symptoms, you may be experiencing food poisoning:\\n\\nStomach cramps or pain\\nNausea\\nVomiting, which can be severe\\nDiarrhea, which can be explosive\\nIncreased temperature, fever\\n\\nHeadaches, throat aches\\nGeneral flu-like symptoms\\nSudden tiredness, loss of energy and/or a desire to sleep\\n\\nSee your doctor if you can't keep liquids down or become dehydrated, see blood in your vomit, experience diarrhea for more than 3 days, experience extreme abdominal pain, or have an oral temperature higher than 101.5 F.\\n4-2. Understand what causes food poisoning.\\nFood poisoning is caused by ingesting food or drink that has been contaminated with either:\\nChemicals such as insecticides or food toxins including fungi (e.g. poisonous mushrooms).\\nOr gastrointestinal infections of bacteria, viruses or parasites.\\nMost people refer to food poisoning as covering any of those possible sources.\\n4-3. Understand the risk of food growing and environmental factors.\\nEnvironmental factors and the food growing process can both play a role in the transfer of potential food-contaminating bacteria.\\nThe use of chemicals, fertilizers, manures etc. all have the potential to contaminate food as it is being grown. Never hold an expectation that an item is washed before it leaves the farm.\\nBacteria, parasites etc. travel happily in the wind, float in the water, hitch lifts with dust and reside snugly in the soil. They are a part of nature's web of life and will always be a possible source of contamination if not dealt with appropriately as part of a consistent and dedicated approach to food hygiene.\\n4-4. Understand the risk of food processing.\\nWhether in a large factory or in your own kitchen, food processing can be a major source of contamination.\\nAreas used for processing need to be kept scrupulously clean or cross-contamination can easily occur, especially with meat products.\\nNatural bacteria residing in the intestines of animals are a major source of cross-contamination when mishandled).\\n4-5. Understand the risk of food storage.\\nIncorrectly stored food can be the culprit behind transferring contaminants from one food to another.\\nThis is a very tricky area because often people don't think that certain foods could be a source of contamination and are unaware that cross-contamination has occurred.\\nFor instance, if an uncooked chicken thigh was left resting next to a bunch of grapes, this could be a possible cause of contamination and food poisoning.\\n4-6. Understand the risk of food preparation.\\nA great deal of food contamination occurs during the preparation stage.\\nA sick person can pass on germs, from flu to gastroenteritis. They don't even have to know they're sick! For example, Typhoid Mary is famous for sickening people with the food she prepared, even though she didn't exhibit symptoms of her illness.\\nA chopping board used for meat that is not washed and then used for vegetables is another source of possible contamination.\\nUnwashed hands, dirty kitchen spaces, insects and rodents in the kitchen etc. are all possible sources of food contamination.\\n4-7. Be extra careful if you are in a high-risk group.\\nPeople in certain high-risk groups, such as pregnant women, very young children, people with weakened immune systems and the elderly should be extra careful to avoid food poisoning.\\nThe results of food poisoning can be a lot more severe for people in these groups and it can even cause fetal abnormalities in pregnant women.\\nPeople in these groups should take extra precautions, such as avoiding soft cheeses (like feta, brie and Camembert), avoiding or thoroughly reheating deli meats, and being extra vigilant about reheating foods until they are steaming hot.\\nTips\\nBleach recipe for chopping boards: Mix 1 teaspoon (5 ml) bleach per 34 fl oz (1 liter) of water. Wash the board in hot, soapy water first and then disinfect the board in the bleach solution.\\nIt can help to mark your chopping boards \\\"Meat Only\\\", \\\"Veggies Only\\\", \\\"Bread Only\\\" etc. It is not just for the benefit of the regular cook(s) but for anyone else who happens to want to help out in the kitchen.\\nIf you do consume unpasteurized products, ensure that they come from a reputable source, are properly stored and are consumed very quickly. For instance, if you milk your own cow, maintain very high hygiene standards during the entire milking process, from the method used for feeding and lodging the cow to the method used for milking, as well as sterilization of milking equipment and milk containers.\\nWarnings\\nJust because an item is marked \\\"organic\\\" or \\\"naturally grown\\\" doesn't mean you should place it into your mouth without a home-wash first. These labels don't mean \\\"clean\\\"! They are just a method of growing or a marketing message and you must still wash and scrub the items as per normal.\\nYou can get severely sick from food poisoning. Seek medical assistance immediately if you suspect that you have food poisoning.\\nFood poisoning usually feels much worse than other illnesses that cause vomiting and diarrhea. Your bodily fluids will also be contaminated, so protect others by staying home, disinfecting your bathroom, and washing up with soap and warm water. You may also need to contact your doctor.\\nYou an easily become dehydrated due to food poisoning. Eating ice chips can help you avoid dehydration.\\nContrary to popular belief, wooden cutting boards are not more harmful than plastic boards. While the wood may hold bacteria in the little cracks, research has shown that bacteria does not multiply in wood, and are, in fact, more prone to dying out than in plastic. Whatever type of board that you use, remember to keep it clean.\\nAt the company picnic, always avoid the mayo-based salads that have not been refrigerated (e.g. potato salad, egg salad, pasta salad).\\nWhile clean salads are an excellent source of vitamins and fiber, salad bars are one of the most common sources of food poisoning. Packing your own carefully-washed salad is a safer alternative.\\n\", \"简要回答\": \"Food poisoning is unpleasant at best and deadly at its worst. Fortunately, you can avoid food poisoning if you prepare your food properly and store it correctly. It's also important to know how to safely consume food, as well as to understand how food poisoning works. Soon, you'll know how to avoid food poisoning both at home and in restaurants!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing Food Properly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Shop\", \"描述\": \"Food safety begins at the grocery store, so make sure to shop wisely:\\nCheck the use-by dates on all products and use your judgement to decide if foods have been stored at the correct temperatures.\\nPack meat and poultry products into separate bags and do not let the raw flesh touch any other food products as you shop or bring them home.\"}, {\"编号\": 2, \"标题\": \"Maintain the cold chain.\", \"描述\": \"Keep cold and frozen foods as cold as possible, especially when transferring from the store to your home. This prevents the growth of pesky bacteria that could cause food poisoning. Here are ways to keep your food safe:\\nWrap the goods in newspaper or buy a small cooler bag to transport your cold and frozen foods home. When using coolers, always separate meat from other cold items. You should label your coolers so you always put the right items in the right cooler. Clean the coolers after each use with disinfecting cloths.\\nWhen possible, leave grabbing cold products to the end of your shopping.\\nStore all foods properly and quickly when you get back home.\"}, {\"编号\": 3, \"标题\": \"Always wash your hands before and after preparing foods.\", \"描述\": \"Wash your hands thoroughly with hot water and antibacterial soap before and after preparing food, especially after handling raw meat. Dry your hands on a clean towel that's separate from the 1 you use to wipe down surfaces.\\nKeep dish cloths and hand towels regularly cleaned to prevent bacteria from accumulating on the fabric.\\nAlways wash your hands after handling pets (especially reptiles, turtles and birds) and after using the bathroom or handling pet litter.\"}, {\"编号\": 4, \"标题\": \"Keep your kitchen clean.\", \"描述\": \"It's very important to keep your kitchen counters and other food preparation areas clean, especially when preparing high-risk food items like meat, poultry and eggs.\\nUse a mild disinfectant to clean your countertops and other surfaces.\\nWash your cutting board in warm, soapy water. It's best to also clean it using a bleach solution made of 1 teaspoon (5 mL) of bleach mixed into 34 ounces (1 L) of water.\\nDisinfect your sink, especially if you've washed raw meat products in it. It's possible for germs to get on your clean dishes.\"}, {\"编号\": 5, \"标题\": \"Use separate chopping boards for preparing raw meat/poultry and vegetables.\", \"描述\": \"Keep these boards separate to avoid any possibility of cross-contamination of bacteria from meat to other food products.\\nIf you cannot keep separate chopping boards, make sure to disinfect a multi-purpose chopping board thoroughly after each use (see bleach recipe in \\\"Tips\\\").\\nPlastic chopping boards are recommended over wooden chopping boards, as the wooden ones are harder to clean. Wooden chopping boards can also absorb and hold bacteria in their grain.\"}, {\"编号\": 6, \"标题\": \"Defrost carefully.\", \"描述\": \"You should never defrost food (especially meat and poultry) at room temperature just to speed up the process.\\nFood should always be thawed in the refrigerator, as thawing at room temperature allows the surface of the food to warm up too quickly, promoting bacteria growth.\\nAlternatively, you can defrost foods using the \\\"defrost\\\" or \\\"50 percent power\\\" setting on your microwave. You can also safely defrost food by holding them under cold running water.\\nOnce foods have been completely thawed, they should be used promptly -- they should never be refrozen without being cooked first.\"}, {\"编号\": 7, \"标题\": \"Cook foods thoroughly.\", \"描述\": \"This is especially important for red meat, poultry and eggs, which are considered high-risk foods.\\n\\nCooking these foods all the way through will destroy harmful germs. Consult a cookbook for the correct cooking times (taking the weight of the food and the temperature of your oven into account).\\nUse a meat thermometer if you have any doubts about how long to cook something -- this can take a lot of the uncertainty out of cooking meats. Chicken and turkey are cooked when they reach a temperature of 165°F, steaks are cooked at 145°F and hamburgers are cooked at 160°F.\"}, {\"编号\": 8, \"标题\": \"Keep hot foods hot and cold foods cold.\", \"描述\": \"Bacteria multiply fastest between 40°F and 140°F, so it's important to keep foods either above or below these temperatures.\\nYou should make sure your fridge is set at a temperature of 4°C/ 40°F or less and that cooked food reaches a temperature of at least 165°F\"}, {\"编号\": 9, \"标题\": \"Reheat leftovers thoroughly before serving.\", \"描述\": \"Leftovers that have been reheated poorly can still contain active food pathogens. Moreover, if leftovers have gone bad, no amount of reheating will make them safe.\\nDo not keep leftovers for too long. Any signs of discoloration, sliminess, growth of mold etc. are signals to discard or compost the leftovers.\\nNever reheat leftovers more than once.\"}]}, {\"编号\": 2, \"标题\": \"Storing Food Correctly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Store foods according to their needs.\", \"描述\": \"The type of storage is dependent on the type of food.\\nDry foods such as pasta, rice, lentils, beans, canned foods and cereals can all be kept in a cool, dry place such as a pantry or cupboards.\\nOther foods can be trickier and care should be taken to store them in the appropriate manner:\"}, {\"编号\": 2, \"标题\": \"Freeze or refrigerate as necessary.\", \"描述\": \"Place frozen items in the freezer within 2 hours of removing them from the freezer (though ideally this should be done sooner—put them away as soon as you get home).\\nMeat, poultry, eggs, fish, pre-prepared meals, dairy products and leftovers should always be refrigerated.\\nMany foods should be kept refrigerated or in a cool, dark place, such as a cellar or pantry, once opened. Read labels for storage details and instructions. If in any doubt, always err on the side of providing a cooler environment.\"}, {\"编号\": 3, \"标题\": \"Never store food in an open container.\", \"描述\": \"Food -- particularly raw meats and leftovers should never be stored in open container.\\nTightly cover all foods with cling wrap or tin foil, place in a container with an airtight lid, or store in a sealable plastic bag.\\nNever store food in opened tin cans, as this forms a breeding ground for bacteria. Transfer things like tomato paste and sweetcorn to a plastic container instead.\"}, {\"编号\": 4, \"标题\": \"Pay attention to use-by dates.\", \"描述\": \"All foods, regardless of their storage status, should be eaten quickly and within their use-by dates.\\nEven spices and dried herbs lose their beneficial properties and flavors if kept too long and many items can become harmful if stored beyond their use-by date.\\nNever eat foods from dented or bulging cans or tins or from packaging with a broken seal, even if the food is within its use-by date.\"}, {\"编号\": 5, \"标题\": \"Keep foods separated.\", \"描述\": \"At all times, keep raw meat, raw eggs and poultry away from cooked food, fresh fruits, and vegetables.\\nStore raw meat covered, on the bottom shelf of your refrigerator. This will prevent it from touching or dripping onto other foods.\"}, {\"编号\": 6, \"标题\": \"Protect your food from insects and animals.\", \"描述\": \"Food can easily become contaminated if it easily accessible to pets and pests.\\nProper food storage -- keeping food in sealed containers in a closed fridge, freezer or cupboard -- will help to keep insects and animals away.\\nHowever, food is more susceptible to contamination by four-legged beasts during preparation and serving. Don't leave food unattended during the preparation process and keep completed dishes covered with lids or cling wrap until they are ready to be served.\"}, {\"编号\": 7, \"标题\": \"Be extra careful during warmer weather.\", \"描述\": \"Food contamination from bacteria occurs much faster in warmer weather.\\nIf you are eating outdoors, ensure that everyone eats the food quickly and that leftovers are brought back inside within an hour to be stored in the cool again.\"}]}, {\"编号\": 3, \"标题\": \"Eating Safely\", \"步骤\": [{\"编号\": 1, \"标题\": \"Always wash your hands before eating.\", \"描述\": \"Wash with hot water and antibacterial soap and dry thoroughly using a clean hand towel.\"}, {\"编号\": 2, \"标题\": \"Avoid milk and fruit juices that are unpasteurized.\", \"描述\": \"Pasteurized foods have been through a process that kills germs.\\nIf milk and fruit juices are pasteurized, it will usually say so on the label. You should also avoid food products made with unpasteurized milk, such as certain cheeses.\\nHowever, commercial juices and juice concentrates that are sold at room temperature and have an extended shelf life are pasteurized, even if the label doesn't say so.\"}, {\"编号\": 3, \"标题\": \"Eat foods soon after they have been cooked.\", \"描述\": \"This will help to ensure that harmful germs haven't had the time to grow.\\nFollow the \\\"2-2-4\\\" rule when it comes to leftovers -- don't leave food out for more than two hours after cooking, refrigerate food in containers no deeper than two inches and throw away leftovers that are more than four days old.\"}, {\"编号\": 4, \"标题\": \"Rinse and scrub raw foods.\", \"描述\": \"Foods that are not cooked before they are eaten, such as fresh fruits and vegetables, should be rinsed in water and even scrubbed or peeled where necessary.\\nYou should even wash raw produce if you plan on peeling it afterwards, as contaminants from the skin can be transferred to the flesh during peeling.\\nAlways wash lettuce and leafy greens before you eat them. Pat them dry with a clean, dry towel afterward.\\nKeep in mind that fruits and vegetables are more likely to become infected if they're handled. For example, a food preparer may cut up a vegetable, season it, and cook it before putting it on your plate. Each time it's handled, the risk of contamination increases.\"}, {\"编号\": 5, \"标题\": \"Be very careful with raw fish and meat.\", \"描述\": \"Sushi, steak tartare etc. are delicacies that can delight if properly prepared. However, the highest level of hygiene must be ensured for these items. Only eat these items at reputable places!\\nAvoid sushi, raw clams and similar foods that are sitting in a buffet table if you don't know how long they have been without proper refrigeration. If you make them at home, use the best and freshest ingredients, follow all hygienic practices outlined here and eat immediately upon creation.\\nNote that fresh doesn't necessarily mean \\\"straight from the animal,\\\" as deep frozen sushi fish is substantially safer than fresh-killed fish, since the deep freezing kills parasite spores.\\nRaw flesh foods are extremely difficult to prepare properly and safely, so if in doubt, don't make them yourself. keep raw flesh foods as leftovers.\"}, {\"编号\": 6, \"标题\": \"Avoid raw eggs.\", \"描述\": \"Raw eggs are one of the most common culprits behind food poisoning outbreaks.\\nThis is due to the relatively high frequency of salmonella bacteria developing in raw eggs.\\nAvoid using raw eggs in healthy smoothies or shakes to increase their protein content -- use an egg substitute or protein powder instead.\\nBeware of eating foods that contain raw eggs, such as uncooked cookie dough or cake batter -- even a small nibble could make you sick.\"}, {\"编号\": 7, \"标题\": \"Don't eat raw shellfish.\", \"描述\": \"Eating raw shellfish is an extraordinary risk, although raw clams and oysters are considered a delicacy. There are several risk factors particular to shellfish that make it much more dangerous than raw fish:\\nRed tide and other naturally occurring microbial outbreaks can contaminate shellfish, which build up toxins in their flesh. Risk of hepatitis is high and alcoholics and persons with liver damage are particularly at risk.\\nIf you do eat raw shellfish, make sure they are alive when you purchase them. This means that mussels, clams and oysters will have closed shells, or the shells close when tapped. If the shell is open, throw it away.\"}, {\"编号\": 8, \"标题\": \"Pay extra attention to other signals when eating out.\", \"描述\": \"Every year, people become sick after eating at restaurants, delis and diners that fail to maintain basic food safety and hygiene standards. Therefore it's important to be vigilant about food safety even (or especially) when eating out.\\n\\n The hygiene standard should be fairly self-evident. Always take a look at the bathrooms before dining -- if they're dirty, it's a reasonable assumption that the kitchen is too.\\n Check to see that hot food is being kept hot and not just lukewarm. Rice can be a source of food contamination if it has been left out for too long. Salads are also a possible problem if they are not fresh.\\n Mayonnaise, Hollandaise, Bearnaise and other sauces which contain raw egg, as well as meringue.\\nIf you are served an undercooked meat or egg dish, don't feel bad about sending it back to the kitchen and requesting it be cooked further -- also remember to ask for a fresh plate.\"}, {\"编号\": 9, \"标题\": \"Don't eat it if you have any doubts.\", \"描述\": \"Trust your 5 senses! If it looks unusual, smells bad, or otherwise worries you, leave it.\\nEven if you have followed all of the precautions outlined above, if the food doesn't taste right or makes you nauseous, stop eating and (politely) get it out of your mouth.\\nIt's better to be safe than sorry!\"}]}, {\"编号\": 4, \"标题\": \"Understanding Food Poisoning\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know the symptoms of food poisoning.\", \"描述\": \"Food poisoning can cause several symptoms, which may vary slightly depending on the severity of the poisoning. Symptoms may start as soon as several hours after eating the contaminated food, or as late as several weeks afterwards. Food poisoning generally lasts between 1-10 days, and even healthy people can end up hospitalized due to food poisoning.\\nIf you do have any of the following symptoms, you may be experiencing food poisoning:\\n\\nStomach cramps or pain\\nNausea\\nVomiting, which can be severe\\nDiarrhea, which can be explosive\\nIncreased temperature, fever\\n\\nHeadaches, throat aches\\nGeneral flu-like symptoms\\nSudden tiredness, loss of energy and/or a desire to sleep\\n\\nSee your doctor if you can't keep liquids down or become dehydrated, see blood in your vomit, experience diarrhea for more than 3 days, experience extreme abdominal pain, or have an oral temperature higher than 101.5 F.\"}, {\"编号\": 2, \"标题\": \"Understand what causes food poisoning.\", \"描述\": \"Food poisoning is caused by ingesting food or drink that has been contaminated with either:\\nChemicals such as insecticides or food toxins including fungi (e.g. poisonous mushrooms).\\nOr gastrointestinal infections of bacteria, viruses or parasites.\\nMost people refer to food poisoning as covering any of those possible sources.\"}, {\"编号\": 3, \"标题\": \"Understand the risk of food growing and environmental factors.\", \"描述\": \"Environmental factors and the food growing process can both play a role in the transfer of potential food-contaminating bacteria.\\nThe use of chemicals, fertilizers, manures etc. all have the potential to contaminate food as it is being grown. Never hold an expectation that an item is washed before it leaves the farm.\\nBacteria, parasites etc. travel happily in the wind, float in the water, hitch lifts with dust and reside snugly in the soil. They are a part of nature's web of life and will always be a possible source of contamination if not dealt with appropriately as part of a consistent and dedicated approach to food hygiene.\"}, {\"编号\": 4, \"标题\": \"Understand the risk of food processing.\", \"描述\": \"Whether in a large factory or in your own kitchen, food processing can be a major source of contamination.\\nAreas used for processing need to be kept scrupulously clean or cross-contamination can easily occur, especially with meat products.\\nNatural bacteria residing in the intestines of animals are a major source of cross-contamination when mishandled).\"}, {\"编号\": 5, \"标题\": \"Understand the risk of food storage.\", \"描述\": \"Incorrectly stored food can be the culprit behind transferring contaminants from one food to another.\\nThis is a very tricky area because often people don't think that certain foods could be a source of contamination and are unaware that cross-contamination has occurred.\\nFor instance, if an uncooked chicken thigh was left resting next to a bunch of grapes, this could be a possible cause of contamination and food poisoning.\"}, {\"编号\": 6, \"标题\": \"Understand the risk of food preparation.\", \"描述\": \"A great deal of food contamination occurs during the preparation stage.\\nA sick person can pass on germs, from flu to gastroenteritis. They don't even have to know they're sick! For example, Typhoid Mary is famous for sickening people with the food she prepared, even though she didn't exhibit symptoms of her illness.\\nA chopping board used for meat that is not washed and then used for vegetables is another source of possible contamination.\\nUnwashed hands, dirty kitchen spaces, insects and rodents in the kitchen etc. are all possible sources of food contamination.\"}, {\"编号\": 7, \"标题\": \"Be extra careful if you are in a high-risk group.\", \"描述\": \"People in certain high-risk groups, such as pregnant women, very young children, people with weakened immune systems and the elderly should be extra careful to avoid food poisoning.\\nThe results of food poisoning can be a lot more severe for people in these groups and it can even cause fetal abnormalities in pregnant women.\\nPeople in these groups should take extra precautions, such as avoiding soft cheeses (like feta, brie and Camembert), avoiding or thoroughly reheating deli meats, and being extra vigilant about reheating foods until they are steaming hot.\"}], \"小提示\": [\"Bleach recipe for chopping boards: Mix 1 teaspoon (5 ml) bleach per 34 fl oz (1 liter) of water. Wash the board in hot, soapy water first and then disinfect the board in the bleach solution.\\n\", \"It can help to mark your chopping boards \\\"Meat Only\\\", \\\"Veggies Only\\\", \\\"Bread Only\\\" etc. It is not just for the benefit of the regular cook(s) but for anyone else who happens to want to help out in the kitchen.\\n\", \"If you do consume unpasteurized products, ensure that they come from a reputable source, are properly stored and are consumed very quickly. For instance, if you milk your own cow, maintain very high hygiene standards during the entire milking process, from the method used for feeding and lodging the cow to the method used for milking, as well as sterilization of milking equipment and milk containers.\\n\"], \"注意事项\": [\"Just because an item is marked \\\"organic\\\" or \\\"naturally grown\\\" doesn't mean you should place it into your mouth without a home-wash first. These labels don't mean \\\"clean\\\"! They are just a method of growing or a marketing message and you must still wash and scrub the items as per normal.\\n\", \"You can get severely sick from food poisoning. Seek medical assistance immediately if you suspect that you have food poisoning.\\n\", \"Food poisoning usually feels much worse than other illnesses that cause vomiting and diarrhea. Your bodily fluids will also be contaminated, so protect others by staying home, disinfecting your bathroom, and washing up with soap and warm water. You may also need to contact your doctor.\\n\", \"You an easily become dehydrated due to food poisoning. Eating ice chips can help you avoid dehydration.\\n\", \"Contrary to popular belief, wooden cutting boards are not more harmful than plastic boards. While the wood may hold bacteria in the little cracks, research has shown that bacteria does not multiply in wood, and are, in fact, more prone to dying out than in plastic. Whatever type of board that you use, remember to keep it clean.\\n\", \"At the company picnic, always avoid the mayo-based salads that have not been refrigerated (e.g. potato salad, egg salad, pasta salad).\\n\", \"While clean salads are an excellent source of vitamins and fiber, salad bars are one of the most common sources of food poisoning. Packing your own carefully-washed salad is a safer alternative.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,022 | How to Avoid Food Poisoning from Undercooked Beans | 1. Cooking Beans Properly
1-1. Soak the beans overnight.
Soaking the beans helps remove the harmful plant lectin, hemagglutinin. Cover them in clean water with an inch or two extra at the top. Place a lid over them. Leave them to soak overnight.
Discard the water before cooking.
1-2. Give beans a quick boil before cooking.
After the beans have been soaking, it's a good idea to boil them to remove any remaining hemagglutinin. Bring the beans to a boil, and let them boil for 10 minutes before cooking as you normally would.
1-3. Cook your beans thoroughly.
The best way to avoid food poisoning from beans is to ensure they are cooked thoroughly. Each type of bean takes a different amount of time to cook, so read the back of the package, or find a chart on the web for the style of cooking you plan to use. You can choose to boil them, cook them in a pressure cooker, or use a slow-cooker. Beans should be soft and tender when they're done.
Several beans need only a relatively short cooking time: red lentils (cook 20-30 minutes, pressure cook 5-7 minutes), black (turtle) beans (boil for 45-60 minutes, pressure cook 15-20 minutes), fava or broad beans (cook for 45-60 minutes, don't pressure cook), and great northern (cook 45- 60 minutes, pressure cook 4-5 minutes).
Some need a bit longer: chickpeas (cook 1.5 to 2.5 hours, pressure cook 15-20 minutes), kidney beans (cook 1 to 1.5 hours, pressure cook for 10 minutes), lima beans (cook 60-90 minutes, don't use pressure cooker), and pinto beans (cook 1.5 hours, pressure cook 10 minutes).
1-4. Skim off the foam if you prefer.
Beans produce foam at the top of the pot when you boil them. This foam is harmless, however, and it will be reabsorbed by the broth. However, you can skim it off if you'd like.
2. Staying Safe
2-1. Opt for canned beans.
If you're really worried about food poisoning, canned beans are a safer option than dried beans. They are already thoroughly cooked in the can, so you don't have to worry about cooking them.
2-2. Choose beans that are lower risk.
Red kidney beans have the highest concentrations of hemagglutinin, so they put you the most at risk. If you're worried, pick a bean with a lower concentration, such as cannellini beans or broad beans.
Chickpeas also contain much less hemagglutinin than red kidney beans, and lentils have an even smaller amount.
2-3. Recognize the symptoms.
If you do eat undercooked beans, look for symptoms of food poisoning. You may have nausea, vomiting, and diarrhea. You may also have cramps or abdominal pain. Generally, these symptoms appear within 3 hours of eating the beans. Visit urgent care or the ER if your symptoms are severe.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Cooking Beans Properly\\n1-1. Soak the beans overnight.\\nSoaking the beans helps remove the harmful plant lectin, hemagglutinin. Cover them in clean water with an inch or two extra at the top. Place a lid over them. Leave them to soak overnight.\\nDiscard the water before cooking.\\n1-2. Give beans a quick boil before cooking.\\nAfter the beans have been soaking, it's a good idea to boil them to remove any remaining hemagglutinin. Bring the beans to a boil, and let them boil for 10 minutes before cooking as you normally would.\\n1-3. Cook your beans thoroughly.\\nThe best way to avoid food poisoning from beans is to ensure they are cooked thoroughly. Each type of bean takes a different amount of time to cook, so read the back of the package, or find a chart on the web for the style of cooking you plan to use. You can choose to boil them, cook them in a pressure cooker, or use a slow-cooker. Beans should be soft and tender when they're done.\\nSeveral beans need only a relatively short cooking time: red lentils (cook 20-30 minutes, pressure cook 5-7 minutes), black (turtle) beans (boil for 45-60 minutes, pressure cook 15-20 minutes), fava or broad beans (cook for 45-60 minutes, don't pressure cook), and great northern (cook 45- 60 minutes, pressure cook 4-5 minutes).\\nSome need a bit longer: chickpeas (cook 1.5 to 2.5 hours, pressure cook 15-20 minutes), kidney beans (cook 1 to 1.5 hours, pressure cook for 10 minutes), lima beans (cook 60-90 minutes, don't use pressure cooker), and pinto beans (cook 1.5 hours, pressure cook 10 minutes).\\n1-4. Skim off the foam if you prefer.\\nBeans produce foam at the top of the pot when you boil them. This foam is harmless, however, and it will be reabsorbed by the broth. However, you can skim it off if you'd like.\\n2. Staying Safe\\n2-1. Opt for canned beans.\\nIf you're really worried about food poisoning, canned beans are a safer option than dried beans. They are already thoroughly cooked in the can, so you don't have to worry about cooking them.\\n2-2. Choose beans that are lower risk.\\nRed kidney beans have the highest concentrations of hemagglutinin, so they put you the most at risk. If you're worried, pick a bean with a lower concentration, such as cannellini beans or broad beans.\\nChickpeas also contain much less hemagglutinin than red kidney beans, and lentils have an even smaller amount.\\n2-3. Recognize the symptoms.\\nIf you do eat undercooked beans, look for symptoms of food poisoning. You may have nausea, vomiting, and diarrhea. You may also have cramps or abdominal pain. Generally, these symptoms appear within 3 hours of eating the beans. Visit urgent care or the ER if your symptoms are severe.\\n\", \"简要回答\": \"Undercooked beans may seem fairly innocent, if a little gross. However, they can cause food poisoning if you're not careful to cook them properly. The problem is caused by a plant lectin, phytohaemagglutinin or hemagglutinin. If the beans are not cooked properly, it can cause a broad range of digestive problems with a variety of symptoms.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cooking Beans Properly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Soak the beans overnight.\", \"描述\": \"Soaking the beans helps remove the harmful plant lectin, hemagglutinin. Cover them in clean water with an inch or two extra at the top. Place a lid over them. Leave them to soak overnight.\\nDiscard the water before cooking.\"}, {\"编号\": 2, \"标题\": \"Give beans a quick boil before cooking.\", \"描述\": \"After the beans have been soaking, it's a good idea to boil them to remove any remaining hemagglutinin. Bring the beans to a boil, and let them boil for 10 minutes before cooking as you normally would.\"}, {\"编号\": 3, \"标题\": \"Cook your beans thoroughly.\", \"描述\": \"The best way to avoid food poisoning from beans is to ensure they are cooked thoroughly. Each type of bean takes a different amount of time to cook, so read the back of the package, or find a chart on the web for the style of cooking you plan to use. You can choose to boil them, cook them in a pressure cooker, or use a slow-cooker. Beans should be soft and tender when they're done.\\nSeveral beans need only a relatively short cooking time: red lentils (cook 20-30 minutes, pressure cook 5-7 minutes), black (turtle) beans (boil for 45-60 minutes, pressure cook 15-20 minutes), fava or broad beans (cook for 45-60 minutes, don't pressure cook), and great northern (cook 45- 60 minutes, pressure cook 4-5 minutes).\\nSome need a bit longer: chickpeas (cook 1.5 to 2.5 hours, pressure cook 15-20 minutes), kidney beans (cook 1 to 1.5 hours, pressure cook for 10 minutes), lima beans (cook 60-90 minutes, don't use pressure cooker), and pinto beans (cook 1.5 hours, pressure cook 10 minutes).\"}, {\"编号\": 4, \"标题\": \"Skim off the foam if you prefer.\", \"描述\": \"Beans produce foam at the top of the pot when you boil them. This foam is harmless, however, and it will be reabsorbed by the broth. However, you can skim it off if you'd like.\"}]}, {\"编号\": 2, \"标题\": \"Staying Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Opt for canned beans.\", \"描述\": \"If you're really worried about food poisoning, canned beans are a safer option than dried beans. They are already thoroughly cooked in the can, so you don't have to worry about cooking them.\"}, {\"编号\": 2, \"标题\": \"Choose beans that are lower risk.\", \"描述\": \"Red kidney beans have the highest concentrations of hemagglutinin, so they put you the most at risk. If you're worried, pick a bean with a lower concentration, such as cannellini beans or broad beans.\\nChickpeas also contain much less hemagglutinin than red kidney beans, and lentils have an even smaller amount.\"}, {\"编号\": 3, \"标题\": \"Recognize the symptoms.\", \"描述\": \"If you do eat undercooked beans, look for symptoms of food poisoning. You may have nausea, vomiting, and diarrhea. You may also have cramps or abdominal pain. Generally, these symptoms appear within 3 hours of eating the beans. Visit urgent care or the ER if your symptoms are severe.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,023 | How to Avoid Food Triggered Seizures | 1. Avoiding Potentially Risky Foods
1-1. Be careful with gluten.
Gluten is a general term for the proteins found in wheat, rye, barley and a few other grains — it's what makes bread, pasta and cereals chewy. Allergic reactions to gluten and related intestinal problems seem to be on the rise during the last few decades, but gluten can also trigger seizures in some people due to its inflammatory nature. As such, try adopting a gluten-free diet for a few months or so and see if your seizures disappear.
Gluten has always been in grains, but different agricultural practices, hybridization and genetic modifications starting back in the 1970s changed some of its properties, which has changed our body's reaction to it.
Aside from the gluten content, grains are also rich in glutamate and aspartate, two very excitatory amino acids that impact the brain's electrical activity.
In addition to most bread, baked goods, pasta and cereal, gluten is also found in many canned soups, sauces, salad dressings, vegetarian products and even beer.
1-2. Watch out for soy products.
Soy is a legume and considered an important crop because it's a cheap source of plant protein. Soy products and additives have become very popular over the past few decades, and are commonly found in baby food and infant formulas. Unfortunately, soy is one of the most common food allergens among kids and able to trigger serious allergic reactions and potential seizures.
If your child has seizures, consider removing soy products from their diet and see how they respond. It may be labeled as vegetable protein, textured vegetable protein or soy isolate — sometimes it is not even labelled.
Like most grains, soy is also very high in glutamine, and excitatory amino acid that affects brain chemistry.
Soy and related derivatives are found in soy sauce, tofu, edamame, baby formula, many baked goods, cereals, canned soups, salad dressings, processed meats, hot dogs, canned tuna, energy bars, low-fat peanut butter and most non-dairy alternatives (soy milk, ice cream, etc.).
1-3. Cut back on processed sugar.
Although glucose (a simple type of sugar) is typically considered the main fuel source for the brain, too much of it is linked to promoting or triggering seizures in some people. Cutting back on sugar can control seizures through reducing any unpredictable and abnormal bursts of electrical activity in the brain, according to scientists. This is particularly important for epileptics, but also people who have a "sweet tooth" that suffer from seizures.
A low sugar, high-fat diet (called a ketogenic diet) is beneficial for anyone who experience seizures because it forces brain neurons to stop relying on glucose for fuel and use ketone bodies (from fat) instead.
Natural sugars directly from fresh fruit and veggies are not really the culprit. Instead, cut back on heavily processed sugars such as high-fructose corn syrup, baking sugar and table sugar.
Candy, chocolate, ice cream, frozen desserts, most baked goods, many breakfast cereals, specialty coffees, soda pop and many sweetened beverages are loaded with processed sugars.
1-4. Consider avoiding dairy.
Dairy products are other types of problematic foods and drinks that create a lot of allergic reactions, as well as some seizures, in children and adults. Not only are there a variety of hormones and sometimes contaminants in cow's milk that negatively impact the brain, but dairy is also high in glutamine. Many generations ago, dairy offered much more nutritional and health benefits than negatives, although the same can't be said in modern times.
Switching to dairy-free diet might be the healthiest choice for some people, especially if they are allergic, lactose intolerant or experience seizures.
Dairy products, such as ice cream and yogurts, are often mixed with lots of processed sugar, which can be a "double whammy" for triggering seizures.
Cow-based cheeses that appear to be the worst for triggering seizures and other negative reactions include Parmesan, cheddar, Swiss, Monterey Jack and mozzarella.
For epileptics and others with seizures, goat-based dairy products seem to be a very good alternative to cow-based ones, certainly much more so than soy alternatives.
2. Avoiding Potentially Risky Additives
2-1. Don't consume MSG.
Many food additives, such as MSG, are considered to be "excitotoxins" because they stimulate nerve cells to rapidly fire and burn out, which can trigger a seizure in the brain. MSG is widely used in the food industry and restaurants as a flavor enhancer — it intensifies the meaty, savory flavor of food. Avoiding MSG can be difficult because so many food products sold in grocery stores and used in restaurants contain it.
MSG is often listed on food labels as "flavoring," because the manufacturers know that MSG has developed a bad reputation.
Keep in mind that fresh, natural foods shouldn't and often don't require flavor enhancement, so preparing your own meals at home with fresh ingredients is the best way to avoid MSG.
MSG is particularly excitatory to neurons because it's made from the amino acid glutamate.
2-2. Eliminate artificial sweeteners.
A number of artificial sweeteners, particularly aspartame (NutraSweet, Equal, diet soda), display very strong excitotoxic activity once they're in your body, causing excessive nerve cell firing and increasing the risk of epileptic attacks and other types of seizures. This isn't surprising as aspartame is made from aspartate, a very excitatory amino acid, which tends to irritate the nervous system in large amounts or in certain forms.
Aspartame also contains phenylalanine, which is toxic to neurons and also linked to neurological damage and seizure activity.
Aspartame is one of most widely consumed excitotoxic food additives in the world.
Other sweeteners that may also cause negative effects to the brain and increase the risk of seizures include Splenda and saccharin.
Artificial sweeteners are very widespread and typically found in products labelled as "sugar-free" and "low calorie."
2-3. Avoid carrageenan.
Another common food additive to avoid if you're experiencing seizures is carrageenan, because it can cause blood sugar disturbance, intestinal irritation and inflammation in the body.Carrageenan is derived from red seaweed and often added to drinks to keep their ingredients from separating — it's in many nutritional shakes, dairy products and dairy alternatives, such as soy milk.
Carrageenan is also commonly found in soups, broths, yogurts, chocolate and ice cream to give them thicker consistency (as a stabilizer) and to make low-fat versions taste fuller.
Carrageenan has no nutritional value and is often within products listed as "organic."
Scan your food labels. Carrageenan must legally appear on food labels, so check them closely and avoid foods (even organic varieties) that contain it.
3. Knowing When to See a Doctor
3-1. Understand the symptoms.
A seizure is the symptoms or changes in behavior that occur after an episode of abnormal electrical activity in your brain. Seizures can range from mild, involving only staring spells, to severe and don't necessarily involve convulsions (body shaking), tonic-clonic seizures. Common signs of a seizure include: black outs, drooling or frothing, rapid eye movements, grunting, loss of bladder / bowel control, sudden mood changes, collapsing, teeth clenching, muscles spasms and jerking limbs.
Symptoms of a seizure may stop after a few seconds or minutes, or sometimes go on for up to about 15 minutes.
You may get warning signs before having a seizure, such as tasting a bitter or metallic flavor, smelling the scent of burning rubber, seeing flashing lights or wavy lines, and feeling anxious or nauseous.
3-2. Understand the cause.
Most seizures are not an indication of epilepsy, which is a neurological disorder characterized by disrupted nerve cell activity in the brain. Instead, seizures can be triggered by a wide variety of environmental factors, including food allergies and toxic reactions to numerous food additives (as noted above).
Finding the trigger can be very difficult, but necessary if you don't want your child or yourself to be on powerful anti-seizure medication for many years.
Seizures are common in childhood, but usually fade away during adolescence. Infections, high fevers, head injuries, and negative reactions to medication are common causes of childhood seizures. Usually, in children it depends on how high and how fast the fever develops. The higher the fever forms and the faster the temperature rises, the more at risk the child is to have a fever associated seizure. You do not need to be put on seizure medication after one episode of a seizure.
Severe migraine headaches commonly mimic mild seizures.
Sometimes, no cause can be found for seizures, in which case they are called idiopathic (of unknown origin) seizures.
3-3. See your doctor.
Make an appointment with your doctor immediately if you or a family member shows any sign of having a seizure. Although epilepsy is a serious condition, it's not nearly as life threatening as some other causes of seizures, such as a brain tumor, stroke, brain infection (meningitis) or serious head injury. Your doctor will run a variety of tests to diagnose the condition so appropriate treatment can be given.
Testing will likely include: blood tests, CT scan or MRI of the head, EEG of the brain (to see it's electrical patterns) and maybe a spinal tap for fluid to rule out meningitis.
Allergies to food and toxic reactions to chemical in foods are typically not diagnosed in a hospital setting, particularly in the emergency department.
As such, you'll likely need a referral to an allergy or seizure specialist who has experience diagnosing environmental causes of seizures.
Tips
Changing to a ketogenic diet — one that's high in good fats and low in protein and carbohydrates — may help control / reduce the frequency of seizures.[12]
X
Research source
Toxic metal poisoning within the brain is a common contributor to seizure activity. Toxic metals can theoretically contaminate any food or beverage, although although canned fish, sodas in aluminum cans and heavily processes items are the most risky.
The most common toxic metals include mercury, lead and arsenic, as well as excessive levels of copper, aluminum and iron.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Avoiding Potentially Risky Foods\\n1-1. Be careful with gluten.\\nGluten is a general term for the proteins found in wheat, rye, barley and a few other grains — it's what makes bread, pasta and cereals chewy. Allergic reactions to gluten and related intestinal problems seem to be on the rise during the last few decades, but gluten can also trigger seizures in some people due to its inflammatory nature. As such, try adopting a gluten-free diet for a few months or so and see if your seizures disappear.\\nGluten has always been in grains, but different agricultural practices, hybridization and genetic modifications starting back in the 1970s changed some of its properties, which has changed our body's reaction to it.\\nAside from the gluten content, grains are also rich in glutamate and aspartate, two very excitatory amino acids that impact the brain's electrical activity.\\nIn addition to most bread, baked goods, pasta and cereal, gluten is also found in many canned soups, sauces, salad dressings, vegetarian products and even beer.\\n1-2. Watch out for soy products.\\nSoy is a legume and considered an important crop because it's a cheap source of plant protein. Soy products and additives have become very popular over the past few decades, and are commonly found in baby food and infant formulas. Unfortunately, soy is one of the most common food allergens among kids and able to trigger serious allergic reactions and potential seizures.\\nIf your child has seizures, consider removing soy products from their diet and see how they respond. It may be labeled as vegetable protein, textured vegetable protein or soy isolate — sometimes it is not even labelled.\\nLike most grains, soy is also very high in glutamine, and excitatory amino acid that affects brain chemistry.\\nSoy and related derivatives are found in soy sauce, tofu, edamame, baby formula, many baked goods, cereals, canned soups, salad dressings, processed meats, hot dogs, canned tuna, energy bars, low-fat peanut butter and most non-dairy alternatives (soy milk, ice cream, etc.).\\n1-3. Cut back on processed sugar.\\nAlthough glucose (a simple type of sugar) is typically considered the main fuel source for the brain, too much of it is linked to promoting or triggering seizures in some people. Cutting back on sugar can control seizures through reducing any unpredictable and abnormal bursts of electrical activity in the brain, according to scientists. This is particularly important for epileptics, but also people who have a \\\"sweet tooth\\\" that suffer from seizures.\\nA low sugar, high-fat diet (called a ketogenic diet) is beneficial for anyone who experience seizures because it forces brain neurons to stop relying on glucose for fuel and use ketone bodies (from fat) instead.\\nNatural sugars directly from fresh fruit and veggies are not really the culprit. Instead, cut back on heavily processed sugars such as high-fructose corn syrup, baking sugar and table sugar.\\nCandy, chocolate, ice cream, frozen desserts, most baked goods, many breakfast cereals, specialty coffees, soda pop and many sweetened beverages are loaded with processed sugars.\\n1-4. Consider avoiding dairy.\\nDairy products are other types of problematic foods and drinks that create a lot of allergic reactions, as well as some seizures, in children and adults. Not only are there a variety of hormones and sometimes contaminants in cow's milk that negatively impact the brain, but dairy is also high in glutamine. Many generations ago, dairy offered much more nutritional and health benefits than negatives, although the same can't be said in modern times.\\nSwitching to dairy-free diet might be the healthiest choice for some people, especially if they are allergic, lactose intolerant or experience seizures.\\nDairy products, such as ice cream and yogurts, are often mixed with lots of processed sugar, which can be a \\\"double whammy\\\" for triggering seizures.\\nCow-based cheeses that appear to be the worst for triggering seizures and other negative reactions include Parmesan, cheddar, Swiss, Monterey Jack and mozzarella.\\nFor epileptics and others with seizures, goat-based dairy products seem to be a very good alternative to cow-based ones, certainly much more so than soy alternatives.\\n2. Avoiding Potentially Risky Additives\\n2-1. Don't consume MSG.\\nMany food additives, such as MSG, are considered to be \\\"excitotoxins\\\" because they stimulate nerve cells to rapidly fire and burn out, which can trigger a seizure in the brain. MSG is widely used in the food industry and restaurants as a flavor enhancer — it intensifies the meaty, savory flavor of food. Avoiding MSG can be difficult because so many food products sold in grocery stores and used in restaurants contain it.\\nMSG is often listed on food labels as \\\"flavoring,\\\" because the manufacturers know that MSG has developed a bad reputation.\\nKeep in mind that fresh, natural foods shouldn't and often don't require flavor enhancement, so preparing your own meals at home with fresh ingredients is the best way to avoid MSG.\\nMSG is particularly excitatory to neurons because it's made from the amino acid glutamate.\\n2-2. Eliminate artificial sweeteners.\\nA number of artificial sweeteners, particularly aspartame (NutraSweet, Equal, diet soda), display very strong excitotoxic activity once they're in your body, causing excessive nerve cell firing and increasing the risk of epileptic attacks and other types of seizures. This isn't surprising as aspartame is made from aspartate, a very excitatory amino acid, which tends to irritate the nervous system in large amounts or in certain forms.\\nAspartame also contains phenylalanine, which is toxic to neurons and also linked to neurological damage and seizure activity.\\nAspartame is one of most widely consumed excitotoxic food additives in the world.\\nOther sweeteners that may also cause negative effects to the brain and increase the risk of seizures include Splenda and saccharin.\\nArtificial sweeteners are very widespread and typically found in products labelled as \\\"sugar-free\\\" and \\\"low calorie.\\\"\\n2-3. Avoid carrageenan.\\nAnother common food additive to avoid if you're experiencing seizures is carrageenan, because it can cause blood sugar disturbance, intestinal irritation and inflammation in the body.Carrageenan is derived from red seaweed and often added to drinks to keep their ingredients from separating — it's in many nutritional shakes, dairy products and dairy alternatives, such as soy milk.\\nCarrageenan is also commonly found in soups, broths, yogurts, chocolate and ice cream to give them thicker consistency (as a stabilizer) and to make low-fat versions taste fuller.\\nCarrageenan has no nutritional value and is often within products listed as \\\"organic.\\\"\\nScan your food labels. Carrageenan must legally appear on food labels, so check them closely and avoid foods (even organic varieties) that contain it.\\n3. Knowing When to See a Doctor\\n3-1. Understand the symptoms.\\nA seizure is the symptoms or changes in behavior that occur after an episode of abnormal electrical activity in your brain. Seizures can range from mild, involving only staring spells, to severe and don't necessarily involve convulsions (body shaking), tonic-clonic seizures. Common signs of a seizure include: black outs, drooling or frothing, rapid eye movements, grunting, loss of bladder / bowel control, sudden mood changes, collapsing, teeth clenching, muscles spasms and jerking limbs.\\nSymptoms of a seizure may stop after a few seconds or minutes, or sometimes go on for up to about 15 minutes.\\nYou may get warning signs before having a seizure, such as tasting a bitter or metallic flavor, smelling the scent of burning rubber, seeing flashing lights or wavy lines, and feeling anxious or nauseous.\\n3-2. Understand the cause.\\nMost seizures are not an indication of epilepsy, which is a neurological disorder characterized by disrupted nerve cell activity in the brain. Instead, seizures can be triggered by a wide variety of environmental factors, including food allergies and toxic reactions to numerous food additives (as noted above).\\nFinding the trigger can be very difficult, but necessary if you don't want your child or yourself to be on powerful anti-seizure medication for many years.\\nSeizures are common in childhood, but usually fade away during adolescence. Infections, high fevers, head injuries, and negative reactions to medication are common causes of childhood seizures. Usually, in children it depends on how high and how fast the fever develops. The higher the fever forms and the faster the temperature rises, the more at risk the child is to have a fever associated seizure. You do not need to be put on seizure medication after one episode of a seizure.\\nSevere migraine headaches commonly mimic mild seizures.\\nSometimes, no cause can be found for seizures, in which case they are called idiopathic (of unknown origin) seizures.\\n3-3. See your doctor.\\nMake an appointment with your doctor immediately if you or a family member shows any sign of having a seizure. Although epilepsy is a serious condition, it's not nearly as life threatening as some other causes of seizures, such as a brain tumor, stroke, brain infection (meningitis) or serious head injury. Your doctor will run a variety of tests to diagnose the condition so appropriate treatment can be given.\\nTesting will likely include: blood tests, CT scan or MRI of the head, EEG of the brain (to see it's electrical patterns) and maybe a spinal tap for fluid to rule out meningitis.\\nAllergies to food and toxic reactions to chemical in foods are typically not diagnosed in a hospital setting, particularly in the emergency department.\\nAs such, you'll likely need a referral to an allergy or seizure specialist who has experience diagnosing environmental causes of seizures.\\nTips\\nChanging to a ketogenic diet — one that's high in good fats and low in protein and carbohydrates — may help control / reduce the frequency of seizures.[12]\\nX\\nResearch source\\nToxic metal poisoning within the brain is a common contributor to seizure activity. Toxic metals can theoretically contaminate any food or beverage, although although canned fish, sodas in aluminum cans and heavily processes items are the most risky.\\nThe most common toxic metals include mercury, lead and arsenic, as well as excessive levels of copper, aluminum and iron.\\n\", \"简要回答\": \"Seizures happen when brain cells (neurons) get electrically overloaded or \\\"short circuited,\\\" which leads to a change of consciousness, collapse and usually convulsions. Seizures are the main symptom of a brain condition called epilepsy, although many factors can trigger one-time or occasional seizures, such as stress, head injuries, dehydration, low blood sugar, some foods and a variety of chemicals found in food. No single food or food additive triggers seizures in everybody, but some people are much more sensitive to gluten, soy products, processed sugar, monosodium glutamate (MSG) and artificial sweeteners (particularly aspartame). Try avoiding these foods / additives if you suspect they are triggering your seizures.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Potentially Risky Foods\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be careful with gluten.\", \"描述\": \"Gluten is a general term for the proteins found in wheat, rye, barley and a few other grains — it's what makes bread, pasta and cereals chewy. Allergic reactions to gluten and related intestinal problems seem to be on the rise during the last few decades, but gluten can also trigger seizures in some people due to its inflammatory nature. As such, try adopting a gluten-free diet for a few months or so and see if your seizures disappear.\\nGluten has always been in grains, but different agricultural practices, hybridization and genetic modifications starting back in the 1970s changed some of its properties, which has changed our body's reaction to it.\\nAside from the gluten content, grains are also rich in glutamate and aspartate, two very excitatory amino acids that impact the brain's electrical activity.\\nIn addition to most bread, baked goods, pasta and cereal, gluten is also found in many canned soups, sauces, salad dressings, vegetarian products and even beer.\"}, {\"编号\": 2, \"标题\": \"Watch out for soy products.\", \"描述\": \"Soy is a legume and considered an important crop because it's a cheap source of plant protein. Soy products and additives have become very popular over the past few decades, and are commonly found in baby food and infant formulas. Unfortunately, soy is one of the most common food allergens among kids and able to trigger serious allergic reactions and potential seizures.\\nIf your child has seizures, consider removing soy products from their diet and see how they respond. It may be labeled as vegetable protein, textured vegetable protein or soy isolate — sometimes it is not even labelled.\\nLike most grains, soy is also very high in glutamine, and excitatory amino acid that affects brain chemistry.\\nSoy and related derivatives are found in soy sauce, tofu, edamame, baby formula, many baked goods, cereals, canned soups, salad dressings, processed meats, hot dogs, canned tuna, energy bars, low-fat peanut butter and most non-dairy alternatives (soy milk, ice cream, etc.).\"}, {\"编号\": 3, \"标题\": \"Cut back on processed sugar.\", \"描述\": \"Although glucose (a simple type of sugar) is typically considered the main fuel source for the brain, too much of it is linked to promoting or triggering seizures in some people. Cutting back on sugar can control seizures through reducing any unpredictable and abnormal bursts of electrical activity in the brain, according to scientists. This is particularly important for epileptics, but also people who have a \\\"sweet tooth\\\" that suffer from seizures.\\nA low sugar, high-fat diet (called a ketogenic diet) is beneficial for anyone who experience seizures because it forces brain neurons to stop relying on glucose for fuel and use ketone bodies (from fat) instead.\\nNatural sugars directly from fresh fruit and veggies are not really the culprit. Instead, cut back on heavily processed sugars such as high-fructose corn syrup, baking sugar and table sugar.\\nCandy, chocolate, ice cream, frozen desserts, most baked goods, many breakfast cereals, specialty coffees, soda pop and many sweetened beverages are loaded with processed sugars.\"}, {\"编号\": 4, \"标题\": \"Consider avoiding dairy.\", \"描述\": \"Dairy products are other types of problematic foods and drinks that create a lot of allergic reactions, as well as some seizures, in children and adults. Not only are there a variety of hormones and sometimes contaminants in cow's milk that negatively impact the brain, but dairy is also high in glutamine. Many generations ago, dairy offered much more nutritional and health benefits than negatives, although the same can't be said in modern times.\\nSwitching to dairy-free diet might be the healthiest choice for some people, especially if they are allergic, lactose intolerant or experience seizures.\\nDairy products, such as ice cream and yogurts, are often mixed with lots of processed sugar, which can be a \\\"double whammy\\\" for triggering seizures.\\nCow-based cheeses that appear to be the worst for triggering seizures and other negative reactions include Parmesan, cheddar, Swiss, Monterey Jack and mozzarella.\\nFor epileptics and others with seizures, goat-based dairy products seem to be a very good alternative to cow-based ones, certainly much more so than soy alternatives.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Potentially Risky Additives\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't consume MSG.\", \"描述\": \"Many food additives, such as MSG, are considered to be \\\"excitotoxins\\\" because they stimulate nerve cells to rapidly fire and burn out, which can trigger a seizure in the brain. MSG is widely used in the food industry and restaurants as a flavor enhancer — it intensifies the meaty, savory flavor of food. Avoiding MSG can be difficult because so many food products sold in grocery stores and used in restaurants contain it.\\nMSG is often listed on food labels as \\\"flavoring,\\\" because the manufacturers know that MSG has developed a bad reputation.\\nKeep in mind that fresh, natural foods shouldn't and often don't require flavor enhancement, so preparing your own meals at home with fresh ingredients is the best way to avoid MSG.\\nMSG is particularly excitatory to neurons because it's made from the amino acid glutamate.\"}, {\"编号\": 2, \"标题\": \"Eliminate artificial sweeteners.\", \"描述\": \"A number of artificial sweeteners, particularly aspartame (NutraSweet, Equal, diet soda), display very strong excitotoxic activity once they're in your body, causing excessive nerve cell firing and increasing the risk of epileptic attacks and other types of seizures. This isn't surprising as aspartame is made from aspartate, a very excitatory amino acid, which tends to irritate the nervous system in large amounts or in certain forms.\\nAspartame also contains phenylalanine, which is toxic to neurons and also linked to neurological damage and seizure activity.\\nAspartame is one of most widely consumed excitotoxic food additives in the world.\\nOther sweeteners that may also cause negative effects to the brain and increase the risk of seizures include Splenda and saccharin.\\nArtificial sweeteners are very widespread and typically found in products labelled as \\\"sugar-free\\\" and \\\"low calorie.\\\"\"}, {\"编号\": 3, \"标题\": \"Avoid carrageenan.\", \"描述\": \"Another common food additive to avoid if you're experiencing seizures is carrageenan, because it can cause blood sugar disturbance, intestinal irritation and inflammation in the body.Carrageenan is derived from red seaweed and often added to drinks to keep their ingredients from separating — it's in many nutritional shakes, dairy products and dairy alternatives, such as soy milk.\\nCarrageenan is also commonly found in soups, broths, yogurts, chocolate and ice cream to give them thicker consistency (as a stabilizer) and to make low-fat versions taste fuller.\\nCarrageenan has no nutritional value and is often within products listed as \\\"organic.\\\"\\nScan your food labels. Carrageenan must legally appear on food labels, so check them closely and avoid foods (even organic varieties) that contain it.\"}]}, {\"编号\": 3, \"标题\": \"Knowing When to See a Doctor\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand the symptoms.\", \"描述\": \"A seizure is the symptoms or changes in behavior that occur after an episode of abnormal electrical activity in your brain. Seizures can range from mild, involving only staring spells, to severe and don't necessarily involve convulsions (body shaking), tonic-clonic seizures. Common signs of a seizure include: black outs, drooling or frothing, rapid eye movements, grunting, loss of bladder / bowel control, sudden mood changes, collapsing, teeth clenching, muscles spasms and jerking limbs.\\nSymptoms of a seizure may stop after a few seconds or minutes, or sometimes go on for up to about 15 minutes.\\nYou may get warning signs before having a seizure, such as tasting a bitter or metallic flavor, smelling the scent of burning rubber, seeing flashing lights or wavy lines, and feeling anxious or nauseous.\"}, {\"编号\": 2, \"标题\": \"Understand the cause.\", \"描述\": \"Most seizures are not an indication of epilepsy, which is a neurological disorder characterized by disrupted nerve cell activity in the brain. Instead, seizures can be triggered by a wide variety of environmental factors, including food allergies and toxic reactions to numerous food additives (as noted above).\\nFinding the trigger can be very difficult, but necessary if you don't want your child or yourself to be on powerful anti-seizure medication for many years.\\nSeizures are common in childhood, but usually fade away during adolescence. Infections, high fevers, head injuries, and negative reactions to medication are common causes of childhood seizures. Usually, in children it depends on how high and how fast the fever develops. The higher the fever forms and the faster the temperature rises, the more at risk the child is to have a fever associated seizure. You do not need to be put on seizure medication after one episode of a seizure.\\nSevere migraine headaches commonly mimic mild seizures.\\nSometimes, no cause can be found for seizures, in which case they are called idiopathic (of unknown origin) seizures.\"}, {\"编号\": 3, \"标题\": \"See your doctor.\", \"描述\": \"Make an appointment with your doctor immediately if you or a family member shows any sign of having a seizure. Although epilepsy is a serious condition, it's not nearly as life threatening as some other causes of seizures, such as a brain tumor, stroke, brain infection (meningitis) or serious head injury. Your doctor will run a variety of tests to diagnose the condition so appropriate treatment can be given.\\nTesting will likely include: blood tests, CT scan or MRI of the head, EEG of the brain (to see it's electrical patterns) and maybe a spinal tap for fluid to rule out meningitis.\\nAllergies to food and toxic reactions to chemical in foods are typically not diagnosed in a hospital setting, particularly in the emergency department.\\nAs such, you'll likely need a referral to an allergy or seizure specialist who has experience diagnosing environmental causes of seizures.\"}], \"小提示\": [\"Changing to a ketogenic diet — one that's high in good fats and low in protein and carbohydrates — may help control / reduce the frequency of seizures.[12]\\nX\\nResearch source\\n\", \"Toxic metal poisoning within the brain is a common contributor to seizure activity. Toxic metals can theoretically contaminate any food or beverage, although although canned fish, sodas in aluminum cans and heavily processes items are the most risky.\\n\", \"The most common toxic metals include mercury, lead and arsenic, as well as excessive levels of copper, aluminum and iron.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,024 | How to Avoid Foods That Cause Pancreatitis | 1. Staying Away from Foods That Cause Pancreatitis
1-1. Avoid excessive alcohol.
There is a very clear link between excessive drinking and pancreatitis. Reducing your alcohol intake is one of the most important things you can do for your body if you are prone to pancreatitis. About seven out of 10 cases of chronic pancreatitis are the result of long-term, heavy drinking.
Alcohol and biliary disease are the number one and number two causes of pancreatitis. Try to eliminate all alcohol from your diet.
Cigarettes increase the negative effects of alcohol on the pancreas, so it’s also important to stop smoking.
If you or someone you know drinks excessively, it may be time to seek help. Seek help from a rehab facility or a recovery group such as Alcoholics Anonymous.
1-2. Learn the connection between gallstones and pancreatitis.
Gallstones are one of the major reasons that acute pancreatitis occurs. They occur when too much cholesterol builds up in your bile (the stuff in your liver that helps digest fats). You can eliminate gallstones by taking medication or by having your gallbladder removed. Gall bladder surgery is commonplace and carries the risk of infection and bleeding, but otherwise it is safe procedure.
1-3. Educate yourself on hypercalcemia and its causes.
If you have hypercalcemia, this means that the calcium level in your blood is higher than normal. It's most common in women over 50, and can be caused by overactive parathyroid glands, some cancers, and severe dehydration among other things. Hypercalcemia rarely causes pancreatitis, but when it does, the pancreatitis is typically severe.Hypercalcemia rarely comes with symptoms, but they could include bone pain or muscle weakness, excessive thirst, nausea, or heart problems among others. Ask your doctor for a blood test if you suspect you might have hypercalcemia and be vigilant for signs of pancreatitis as well.
1-4. Avoid fatty or fried foods.
Anything high in saturated or trans fats is a no-no if you are prone to pancreatitis. Particularly if you are recovering from one attack, fatty foods can cause another bout of pancreatitis. Try to skip foods such as these:
Fatty meats, such as organ meat, bacon, pepperoni, and salami
Greasy foods, such as burgers and french fries
Foods high in trans fats, such as packaged baked goods, fast food, and frozen pizza
Full-fat milk, yogurt, or cheese
1-5. Limit foods with lots of simple sugar.
Foods high in simple sugars increase you triglyceride levels (the amount of fat carried in your blood), which can lead to gallstones and pancreatitis. These include sugary sweets and high-calorie beverages. Some big ones to skip include
Soda
Cakes, cookies, and pies
Candy
Processed foods like jams and some condiments
1-6. Don’t crash diet.
If you’re trying to lose weight, you should do so gradually, or your body will freak out. Rapid weight loss can cause your liver to overproduce cholesterol, which will increase your risk of gallstones.
2. Choosing Foods That Improve Pancreatic Health
2-1. Eat lots of whole grains.
White flour can send your triglyceride levels (the amount of fat carried in your blood) through the roof, which can lead to pancreatitis attacks. Skip white bread and any cereal, rice, or pasta made with refined white flour. Opt for whole grain versions of these foods instead.
2-2. Eat plenty of fresh fruits and vegetables.
In particular, look for foods high in vitamin B and iron (like leafy greens). Most fruits and vegetables are full of antioxidants, which help prevent pancreatitis attacks. In particular, try to eat
Greens
Berries and cherries
Tomatoes
Squash
Bell peppers
2-3. Drink water.
The National Pancreas Foundation recommends that anyone who has ever been diagnosed with pancreatitis keep a water bottle with them at all times to avoid dehydration (which causes flare ups). Gatorade and other sports drinks are also okay, but watch out for high sugar content.
Tips
You should also exercise regularly and stop smoking to reduce your risk of pancreatitis.
Talk to your doctor about your diet if you think you may be at risk for pancreatitis.
Elevated triglyceride levels can lead to pancreatitis. Talk to your doctor about lowering your triglyceride levels . They may prescribe niacin, an over-the-counter supplement that lowers triglyceride levels.
| {
"create_time": "20230517 10:49:03",
"回答明细": "{\"回答\": \"1. Staying Away from Foods That Cause Pancreatitis\\n1-1. Avoid excessive alcohol.\\nThere is a very clear link between excessive drinking and pancreatitis. Reducing your alcohol intake is one of the most important things you can do for your body if you are prone to pancreatitis. About seven out of 10 cases of chronic pancreatitis are the result of long-term, heavy drinking.\\nAlcohol and biliary disease are the number one and number two causes of pancreatitis. Try to eliminate all alcohol from your diet.\\nCigarettes increase the negative effects of alcohol on the pancreas, so it’s also important to stop smoking.\\nIf you or someone you know drinks excessively, it may be time to seek help. Seek help from a rehab facility or a recovery group such as Alcoholics Anonymous.\\n1-2. Learn the connection between gallstones and pancreatitis.\\nGallstones are one of the major reasons that acute pancreatitis occurs. They occur when too much cholesterol builds up in your bile (the stuff in your liver that helps digest fats). You can eliminate gallstones by taking medication or by having your gallbladder removed. Gall bladder surgery is commonplace and carries the risk of infection and bleeding, but otherwise it is safe procedure.\\n1-3. Educate yourself on hypercalcemia and its causes.\\nIf you have hypercalcemia, this means that the calcium level in your blood is higher than normal. It's most common in women over 50, and can be caused by overactive parathyroid glands, some cancers, and severe dehydration among other things. Hypercalcemia rarely causes pancreatitis, but when it does, the pancreatitis is typically severe.Hypercalcemia rarely comes with symptoms, but they could include bone pain or muscle weakness, excessive thirst, nausea, or heart problems among others. Ask your doctor for a blood test if you suspect you might have hypercalcemia and be vigilant for signs of pancreatitis as well.\\n1-4. Avoid fatty or fried foods.\\nAnything high in saturated or trans fats is a no-no if you are prone to pancreatitis. Particularly if you are recovering from one attack, fatty foods can cause another bout of pancreatitis. Try to skip foods such as these:\\nFatty meats, such as organ meat, bacon, pepperoni, and salami\\nGreasy foods, such as burgers and french fries\\nFoods high in trans fats, such as packaged baked goods, fast food, and frozen pizza\\nFull-fat milk, yogurt, or cheese\\n1-5. Limit foods with lots of simple sugar.\\nFoods high in simple sugars increase you triglyceride levels (the amount of fat carried in your blood), which can lead to gallstones and pancreatitis. These include sugary sweets and high-calorie beverages. Some big ones to skip include\\nSoda\\nCakes, cookies, and pies\\nCandy\\nProcessed foods like jams and some condiments\\n1-6. Don’t crash diet.\\nIf you’re trying to lose weight, you should do so gradually, or your body will freak out. Rapid weight loss can cause your liver to overproduce cholesterol, which will increase your risk of gallstones.\\n2. Choosing Foods That Improve Pancreatic Health\\n2-1. Eat lots of whole grains.\\nWhite flour can send your triglyceride levels (the amount of fat carried in your blood) through the roof, which can lead to pancreatitis attacks. Skip white bread and any cereal, rice, or pasta made with refined white flour. Opt for whole grain versions of these foods instead.\\n2-2. Eat plenty of fresh fruits and vegetables.\\nIn particular, look for foods high in vitamin B and iron (like leafy greens). Most fruits and vegetables are full of antioxidants, which help prevent pancreatitis attacks. In particular, try to eat\\nGreens\\nBerries and cherries\\nTomatoes\\nSquash\\nBell peppers\\n2-3. Drink water.\\nThe National Pancreas Foundation recommends that anyone who has ever been diagnosed with pancreatitis keep a water bottle with them at all times to avoid dehydration (which causes flare ups). Gatorade and other sports drinks are also okay, but watch out for high sugar content.\\nTips\\nYou should also exercise regularly and stop smoking to reduce your risk of pancreatitis.\\nTalk to your doctor about your diet if you think you may be at risk for pancreatitis.\\nElevated triglyceride levels can lead to pancreatitis. Talk to your doctor about lowering your triglyceride levels . They may prescribe niacin, an over-the-counter supplement that lowers triglyceride levels.\\n\", \"简要回答\": \"Pancreatitis is a disease in which the pancreas (the large gland that helps with digestion and controls how food is used for energy) becomes inflamed and can’t work properly. There are two types: acute (sudden, short inflammation) and chronic (long-lasting inflammation). Pancreatitis is mainly caused by either gallstones and chronic alcohol consumption, but can also be caused by hypercalcemia.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Staying Away from Foods That Cause Pancreatitis\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid excessive alcohol.\", \"描述\": \"There is a very clear link between excessive drinking and pancreatitis. Reducing your alcohol intake is one of the most important things you can do for your body if you are prone to pancreatitis. About seven out of 10 cases of chronic pancreatitis are the result of long-term, heavy drinking.\\nAlcohol and biliary disease are the number one and number two causes of pancreatitis. Try to eliminate all alcohol from your diet.\\nCigarettes increase the negative effects of alcohol on the pancreas, so it’s also important to stop smoking.\\nIf you or someone you know drinks excessively, it may be time to seek help. Seek help from a rehab facility or a recovery group such as Alcoholics Anonymous.\"}, {\"编号\": 2, \"标题\": \"Learn the connection between gallstones and pancreatitis.\", \"描述\": \"Gallstones are one of the major reasons that acute pancreatitis occurs. They occur when too much cholesterol builds up in your bile (the stuff in your liver that helps digest fats). You can eliminate gallstones by taking medication or by having your gallbladder removed. Gall bladder surgery is commonplace and carries the risk of infection and bleeding, but otherwise it is safe procedure.\"}, {\"编号\": 3, \"标题\": \"Educate yourself on hypercalcemia and its causes.\", \"描述\": \"If you have hypercalcemia, this means that the calcium level in your blood is higher than normal. It's most common in women over 50, and can be caused by overactive parathyroid glands, some cancers, and severe dehydration among other things. Hypercalcemia rarely causes pancreatitis, but when it does, the pancreatitis is typically severe.Hypercalcemia rarely comes with symptoms, but they could include bone pain or muscle weakness, excessive thirst, nausea, or heart problems among others. Ask your doctor for a blood test if you suspect you might have hypercalcemia and be vigilant for signs of pancreatitis as well.\"}, {\"编号\": 4, \"标题\": \"Avoid fatty or fried foods.\", \"描述\": \"Anything high in saturated or trans fats is a no-no if you are prone to pancreatitis. Particularly if you are recovering from one attack, fatty foods can cause another bout of pancreatitis. Try to skip foods such as these:\\nFatty meats, such as organ meat, bacon, pepperoni, and salami\\nGreasy foods, such as burgers and french fries\\nFoods high in trans fats, such as packaged baked goods, fast food, and frozen pizza\\nFull-fat milk, yogurt, or cheese\"}, {\"编号\": 5, \"标题\": \"Limit foods with lots of simple sugar.\", \"描述\": \"Foods high in simple sugars increase you triglyceride levels (the amount of fat carried in your blood), which can lead to gallstones and pancreatitis. These include sugary sweets and high-calorie beverages. Some big ones to skip include\\nSoda\\nCakes, cookies, and pies\\nCandy\\nProcessed foods like jams and some condiments\"}, {\"编号\": 6, \"标题\": \"Don’t crash diet.\", \"描述\": \"If you’re trying to lose weight, you should do so gradually, or your body will freak out. Rapid weight loss can cause your liver to overproduce cholesterol, which will increase your risk of gallstones.\"}]}, {\"编号\": 2, \"标题\": \"Choosing Foods That Improve Pancreatic Health\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat lots of whole grains.\", \"描述\": \"White flour can send your triglyceride levels (the amount of fat carried in your blood) through the roof, which can lead to pancreatitis attacks. Skip white bread and any cereal, rice, or pasta made with refined white flour. Opt for whole grain versions of these foods instead.\"}, {\"编号\": 2, \"标题\": \"Eat plenty of fresh fruits and vegetables.\", \"描述\": \"In particular, look for foods high in vitamin B and iron (like leafy greens). Most fruits and vegetables are full of antioxidants, which help prevent pancreatitis attacks. In particular, try to eat\\nGreens\\nBerries and cherries\\nTomatoes\\nSquash\\nBell peppers\"}, {\"编号\": 3, \"标题\": \"Drink water.\", \"描述\": \"The National Pancreas Foundation recommends that anyone who has ever been diagnosed with pancreatitis keep a water bottle with them at all times to avoid dehydration (which causes flare ups). Gatorade and other sports drinks are also okay, but watch out for high sugar content.\"}], \"小提示\": [\"You should also exercise regularly and stop smoking to reduce your risk of pancreatitis.\\n\", \"Talk to your doctor about your diet if you think you may be at risk for pancreatitis.\\n\", \"Elevated triglyceride levels can lead to pancreatitis. Talk to your doctor about lowering your triglyceride levels . They may prescribe niacin, an over-the-counter supplement that lowers triglyceride levels.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,025 | How to Avoid Foods That Make You Drowsy | 1. Limiting Foods that Make You Tired
1-1. Avoid foods that contain refined carbohydrates.
One big group of foods that is commonly linked to post-meal sleepiness is refined carbohydrates. These foods should be avoided or eaten in small quantities to avoid that afternoon sleepy feeling.
Refined carbohydrates refer to a wide variety of items. All are overly processed, low in fiber, low in nutrients and higher in calories. They're typically made from sugar or white flour.
They include foods like: candy, cookies, cakes/pies, snack cakes, pretzels, crackers, white bread, white rice, white pasta, sugary breakfast cereals and muffins.
Refined carbs are digested rapidly and are quickly absorbed into the blood stream and raise blood sugar levels. This causes a rise in insulin, one of the hormones responsible for a steady blood sugar level. The rise in insulin pulls the sugar out of the blood, and this can result in low blood sugar, which is what you feel as the "crash."
1-2. Skip meals that are high in fat.
Another group of foods that has been linked to increased sleepiness and lethargy during the day are high fat and greasy foods. Try to minimize these at meals during the day to avoid an afternoon slump.
Studies have shown that when you consume higher levels of fat during the day, you're more likely to fall asleep or be sleepy during the day as well.
One of the proposed reasons for this is that fat is digested more slowly and releases different hormones that increase the feeling of sleepiness.
Try to avoid foods like: fried foods, fast foods, fatty cuts of meat and rich or high-fat desserts or beverages.
1-3. Be wary of foods high in tryptophan.
You might be familiar with tryptophan and sleep — it's what makes you sleepy after eating your Thanksgiving turkey every year. This sleep-causing amino acid is found in other foods, so minimize these during the day to help you stay more alert.
Tryptophan is an amino acid found in a variety of foods. When it's circulating in your body, it eventually gets changed into serotonin which helps you calm down and feel relaxed.
Outside of turkey, there are other foods that contain this amino acid. Be wary of items like: spinach, soy, eggs, cheese, tofu, and fish.
You don't need to avoid foods that contain tryptophan completely, but have smaller servings of these items at your daytime meals.
1-4. Save bananas and cherries for nighttime.
Although there are many groups of foods that can cause drowsiness, there are also some more specific foods that have been linked to sleepiness as well.
Both bananas and cherries have been shown to increase feelings of afternoon fatigue and drowsiness. Choose other fruit to have during the day to avoid this effect.
Cherries have been shown to affect melatonin levels which is an important hormone in the regulation of your sleep patterns.
Bananas contain minerals that have been shown to relax your muscles.
Stick to other fruits instead, like apples, berries or oranges. In addition, stick to the appropriate 1/2 cup serving of fruit. All fruit does contain simple sugars, and if eaten in large amounts can spike your blood sugar.
1-5. Be mindful of what you drink.
It's not only foods that will cause you to get sleepy during the day. Many drinks and their ingredients can also cause you to feel a little drowsy during the day.
Avoid energy drinks and shots. Although you may think these beverages would help curb afternoon sleepiness, no studies have shown that these drinks are effective. Many in fact show they have a very short-term effect (if at all) and then cause a big crash after.
Do not drink alcoholic beverages. These drinks should be avoided during the day. Alcohol is a depressant and makes you feel very tired and sleepy. Note that if you do fall asleep after drinking, your sleep isn't sound or restful after alcohol consumption.
Sweetened beverages should also be avoided. They're also a source of refined carbohydrates and can spike your blood sugar leaving you feeling sleepy afterwards.
1-6. Avoid overly large meals.
In addition to the types of foods you eat during the day, the size of your meals can also play a part in how you feel. Larger meals, compared to small meals, may contribute to increased feelings of drowsiness, as they signal your body to slow down and focus on digesting.
Studies have shown that large meals (where you'd feel full or very full) are linked to increased feelings of sleepiness during the day. This effect was increased even more so when you had a large meal of refined carbohydrates or fatty foods.
If you feel like your meal size is contributing to your energy levels during the day, consider measuring out smaller portions and meals instead.
For example, instead of three bigger meals during the day, go with four to six smaller meals instead. This can help keep portions small and provide your body will small bursts of energy during the day.
Small meals should be portion controlled. Your total meal should be around 1 – 1 1/2 cups total per meal.
2. Eating Meals that Boost Energy Levels
2-1. Stick to a structured meal plan.
There are several things you can change in your diet to help keep you more awake and alert during the day. One of the most important things is to make sure you follow a structured meal plan everyday.
When trying to avoid afternoon fatigue, one of the first things you should make sure you're doing is eating regularly. Regular meals gives your body a steady fuel supply, avoiding the spikes in blood sugar and then the crash. Studies have shown this helps improve concentration and alertness.
Most people need to eat at least three meals per day; however, if you want to stick to smaller portions or feel better with more meals, try four to six meals daily instead.
Avoid skipping meals — especially breakfast. Making a meal plan can help you stick to a more structured pattern and feel confident of what you're going to eat for each of your meals.
2-2. Eat a high-protein meal.
Although poultry does contain tryptophan, higher intakes of protein (especially from other protein sources besides poultry) can have a stimulant like effect on your body.
For your morning and afternoon meals, always include at least one or two servings of lean protein. Measure 3 – 4 oz of protein per serving.
Choose leaner cuts of protein to avoid a high fat content. You can try lean beef, pork, low-fat dairy, eggs, beans and nuts.
Protein helps slow your digestion down, keeping you more satisfied and preventing spikes in your blood sugar.
2-3. Add in a source of complex carbohydrates.
The best combination for morning and afternoon meals is protein and a complex carb. This combination is not only satisfying, but helps provide energy and prevent fatigue.
Complex carbohydrates, unlike refined carbohydrates, have much more fiber, vitamins and minerals. In addition, the source of carbohydrates in these foods is natural compared to added sugars or processed flours found in refined carbs.
Although complex carbohydrates do increase your blood sugar, they do so slowly. this is because their "complex nature" makes them digest much more slowly in your GI system.
Include at least one serving of a complex carbohydrate like: beans, lentils, peas, 100% whole grains and vegetables.
In addition, serve yourself some lean protein along with this carbohydrate source. Together they'll keep you awake and feeling energetic during the day.
2-4. Aim for an overall well-balanced diet.
Although there are specific foods to stay away from and foods to eat more of, it's important to follow an overall well-balanced diet to fight drowsiness. It's generally the combination of nutritious foods that provides your body with the biggest benefit.
A balanced diet is one where you eat something from every food group each day. That means having a source of dairy, protein, fruits, vegetables and whole grains.
In addition, you need to eat these foods in the appropriate serving sizes. This means measuring out 3 – 4 oz of protein, 1/2 cup of fruit, 1 cup of vegetables, 2 cups of leafy green or 1 oz or a 1/2 cup of grains.
Also choose a wide variety of foods. Instead of having one or two types of items from within each group, choose several different items. For example, if you love fruit, don't always grab an apple. Choose a variety of berries, oranges, melons or peaches during the week.
2-5. Drink adequate fluids.
Another sneaky reason you may be feeling a little more sleepy in the afternoon is due to your fluid intake. If you're not getting in enough, this might be causing your afternoon fog.
Studies have shown that even mild dehydration can cause afternoon fatigue. In addition, these studies showed that those who were mildly dehydrated had a depressed mood, lower concentration and increased frequency of headaches.
To avoid becoming dehydrated throughout the day, aim for at least 64 oz (2 liters) or about eight glasses of fluid daily; however, depending on your body and activity level you may need upwards of 13 glasses daily.
Stick to clear, hydrating fluids. Try water, sparkling water, flavored water and decaf coffee or tea.
3. Staying Alert During the Day
3-1. Get up and move.
In addition to eating the right types of foods in the right amounts, there are other lifestyle behaviors that you can incorporate to avoid fatigue and drowsiness.
Studies have shown that a short burst of activity after a meal (or when you're already feeling sleepy) can help beat the afternoon slump.
Plan a mid-morning and mid afternoon walk or activity session. Move around for about 10 – 15 minutes.
This activity doesn't have to be high intensity or done for a long period of time. Even just a few stretches in your office will help wake you up; however, if you can get outside, the fresh air and sunlight can help you feel a little more invigorated.
Also aim to meet minimum physical activity guidelines. Doing 150 minutes of aerobic activity each week can also provide you with more energy.
3-2. Get adequate sleep.
Not surprisingly, if you don't get enough sleep at night, you're going to feel more tired during the day. No food can improve this sluggishness.
Health professionals recommend that you aim for about seven to nine hours of sleep each night.
When you don't get enough sleep, especially on a regular basis, you will experience an overall decrease in: concentration, ability to use higher level cognitive thinking skills, decreased ability to focus, and increased fluctuations in your mood.
3-3. Talk to your doctor.
If you feel that you're doing everything right — eating well, staying active and sleeping enough — but are still fatigued, talk to your doctor.
If you're feeling any sort of abnormal symptom, it's a good idea to make an appointment with your physician. You'll need to discuss what's been going on and see if you need any tests done for further evaluation.
If you're feeling chronically fatigued, talk to your doctor about how often you're feeling this way, how long it lasts and what (if anything) makes your fatigue worse or better.
Tips
The best way to stay alert during the day is to avoid big meals and meals that contain a lot of refined carbohydrates.
Also, try to stay active for about 10 minutes after eating to help wake you up and boost your energy level.
If you notice certain foods make you drowsy, try to avoid eating them in the morning or afternoon when you need to be more alert.
Warnings
If you are sleepy and taking naps in the afternoon, it could be a symptom of Type II diabetes. Get your blood sugar levels tested. Type II diabetes is very common, and goes unrecognized in many people.[21]
X
Research source
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Limiting Foods that Make You Tired\\n1-1. Avoid foods that contain refined carbohydrates.\\nOne big group of foods that is commonly linked to post-meal sleepiness is refined carbohydrates. These foods should be avoided or eaten in small quantities to avoid that afternoon sleepy feeling.\\nRefined carbohydrates refer to a wide variety of items. All are overly processed, low in fiber, low in nutrients and higher in calories. They're typically made from sugar or white flour.\\nThey include foods like: candy, cookies, cakes/pies, snack cakes, pretzels, crackers, white bread, white rice, white pasta, sugary breakfast cereals and muffins.\\nRefined carbs are digested rapidly and are quickly absorbed into the blood stream and raise blood sugar levels. This causes a rise in insulin, one of the hormones responsible for a steady blood sugar level. The rise in insulin pulls the sugar out of the blood, and this can result in low blood sugar, which is what you feel as the \\\"crash.\\\"\\n1-2. Skip meals that are high in fat.\\nAnother group of foods that has been linked to increased sleepiness and lethargy during the day are high fat and greasy foods. Try to minimize these at meals during the day to avoid an afternoon slump.\\nStudies have shown that when you consume higher levels of fat during the day, you're more likely to fall asleep or be sleepy during the day as well.\\nOne of the proposed reasons for this is that fat is digested more slowly and releases different hormones that increase the feeling of sleepiness.\\nTry to avoid foods like: fried foods, fast foods, fatty cuts of meat and rich or high-fat desserts or beverages.\\n1-3. Be wary of foods high in tryptophan.\\nYou might be familiar with tryptophan and sleep — it's what makes you sleepy after eating your Thanksgiving turkey every year. This sleep-causing amino acid is found in other foods, so minimize these during the day to help you stay more alert.\\nTryptophan is an amino acid found in a variety of foods. When it's circulating in your body, it eventually gets changed into serotonin which helps you calm down and feel relaxed.\\nOutside of turkey, there are other foods that contain this amino acid. Be wary of items like: spinach, soy, eggs, cheese, tofu, and fish.\\nYou don't need to avoid foods that contain tryptophan completely, but have smaller servings of these items at your daytime meals.\\n1-4. Save bananas and cherries for nighttime.\\nAlthough there are many groups of foods that can cause drowsiness, there are also some more specific foods that have been linked to sleepiness as well.\\nBoth bananas and cherries have been shown to increase feelings of afternoon fatigue and drowsiness. Choose other fruit to have during the day to avoid this effect.\\nCherries have been shown to affect melatonin levels which is an important hormone in the regulation of your sleep patterns.\\nBananas contain minerals that have been shown to relax your muscles.\\nStick to other fruits instead, like apples, berries or oranges. In addition, stick to the appropriate 1/2 cup serving of fruit. All fruit does contain simple sugars, and if eaten in large amounts can spike your blood sugar.\\n1-5. Be mindful of what you drink.\\nIt's not only foods that will cause you to get sleepy during the day. Many drinks and their ingredients can also cause you to feel a little drowsy during the day.\\nAvoid energy drinks and shots. Although you may think these beverages would help curb afternoon sleepiness, no studies have shown that these drinks are effective. Many in fact show they have a very short-term effect (if at all) and then cause a big crash after.\\nDo not drink alcoholic beverages. These drinks should be avoided during the day. Alcohol is a depressant and makes you feel very tired and sleepy. Note that if you do fall asleep after drinking, your sleep isn't sound or restful after alcohol consumption.\\nSweetened beverages should also be avoided. They're also a source of refined carbohydrates and can spike your blood sugar leaving you feeling sleepy afterwards.\\n1-6. Avoid overly large meals.\\nIn addition to the types of foods you eat during the day, the size of your meals can also play a part in how you feel. Larger meals, compared to small meals, may contribute to increased feelings of drowsiness, as they signal your body to slow down and focus on digesting.\\nStudies have shown that large meals (where you'd feel full or very full) are linked to increased feelings of sleepiness during the day. This effect was increased even more so when you had a large meal of refined carbohydrates or fatty foods.\\nIf you feel like your meal size is contributing to your energy levels during the day, consider measuring out smaller portions and meals instead.\\nFor example, instead of three bigger meals during the day, go with four to six smaller meals instead. This can help keep portions small and provide your body will small bursts of energy during the day.\\nSmall meals should be portion controlled. Your total meal should be around 1 – 1 1/2 cups total per meal.\\n2. Eating Meals that Boost Energy Levels\\n2-1. Stick to a structured meal plan.\\nThere are several things you can change in your diet to help keep you more awake and alert during the day. One of the most important things is to make sure you follow a structured meal plan everyday.\\nWhen trying to avoid afternoon fatigue, one of the first things you should make sure you're doing is eating regularly. Regular meals gives your body a steady fuel supply, avoiding the spikes in blood sugar and then the crash. Studies have shown this helps improve concentration and alertness.\\nMost people need to eat at least three meals per day; however, if you want to stick to smaller portions or feel better with more meals, try four to six meals daily instead.\\nAvoid skipping meals — especially breakfast. Making a meal plan can help you stick to a more structured pattern and feel confident of what you're going to eat for each of your meals.\\n2-2. Eat a high-protein meal.\\nAlthough poultry does contain tryptophan, higher intakes of protein (especially from other protein sources besides poultry) can have a stimulant like effect on your body.\\nFor your morning and afternoon meals, always include at least one or two servings of lean protein. Measure 3 – 4 oz of protein per serving.\\nChoose leaner cuts of protein to avoid a high fat content. You can try lean beef, pork, low-fat dairy, eggs, beans and nuts.\\nProtein helps slow your digestion down, keeping you more satisfied and preventing spikes in your blood sugar.\\n2-3. Add in a source of complex carbohydrates.\\nThe best combination for morning and afternoon meals is protein and a complex carb. This combination is not only satisfying, but helps provide energy and prevent fatigue.\\nComplex carbohydrates, unlike refined carbohydrates, have much more fiber, vitamins and minerals. In addition, the source of carbohydrates in these foods is natural compared to added sugars or processed flours found in refined carbs.\\nAlthough complex carbohydrates do increase your blood sugar, they do so slowly. this is because their \\\"complex nature\\\" makes them digest much more slowly in your GI system.\\nInclude at least one serving of a complex carbohydrate like: beans, lentils, peas, 100% whole grains and vegetables.\\nIn addition, serve yourself some lean protein along with this carbohydrate source. Together they'll keep you awake and feeling energetic during the day.\\n2-4. Aim for an overall well-balanced diet.\\nAlthough there are specific foods to stay away from and foods to eat more of, it's important to follow an overall well-balanced diet to fight drowsiness. It's generally the combination of nutritious foods that provides your body with the biggest benefit. \\nA balanced diet is one where you eat something from every food group each day. That means having a source of dairy, protein, fruits, vegetables and whole grains.\\nIn addition, you need to eat these foods in the appropriate serving sizes. This means measuring out 3 – 4 oz of protein, 1/2 cup of fruit, 1 cup of vegetables, 2 cups of leafy green or 1 oz or a 1/2 cup of grains.\\nAlso choose a wide variety of foods. Instead of having one or two types of items from within each group, choose several different items. For example, if you love fruit, don't always grab an apple. Choose a variety of berries, oranges, melons or peaches during the week.\\n2-5. Drink adequate fluids.\\nAnother sneaky reason you may be feeling a little more sleepy in the afternoon is due to your fluid intake. If you're not getting in enough, this might be causing your afternoon fog.\\nStudies have shown that even mild dehydration can cause afternoon fatigue. In addition, these studies showed that those who were mildly dehydrated had a depressed mood, lower concentration and increased frequency of headaches.\\nTo avoid becoming dehydrated throughout the day, aim for at least 64 oz (2 liters) or about eight glasses of fluid daily; however, depending on your body and activity level you may need upwards of 13 glasses daily.\\nStick to clear, hydrating fluids. Try water, sparkling water, flavored water and decaf coffee or tea.\\n3. Staying Alert During the Day\\n3-1. Get up and move.\\nIn addition to eating the right types of foods in the right amounts, there are other lifestyle behaviors that you can incorporate to avoid fatigue and drowsiness.\\nStudies have shown that a short burst of activity after a meal (or when you're already feeling sleepy) can help beat the afternoon slump.\\nPlan a mid-morning and mid afternoon walk or activity session. Move around for about 10 – 15 minutes.\\nThis activity doesn't have to be high intensity or done for a long period of time. Even just a few stretches in your office will help wake you up; however, if you can get outside, the fresh air and sunlight can help you feel a little more invigorated.\\nAlso aim to meet minimum physical activity guidelines. Doing 150 minutes of aerobic activity each week can also provide you with more energy.\\n3-2. Get adequate sleep.\\nNot surprisingly, if you don't get enough sleep at night, you're going to feel more tired during the day. No food can improve this sluggishness.\\nHealth professionals recommend that you aim for about seven to nine hours of sleep each night.\\nWhen you don't get enough sleep, especially on a regular basis, you will experience an overall decrease in: concentration, ability to use higher level cognitive thinking skills, decreased ability to focus, and increased fluctuations in your mood.\\n3-3. Talk to your doctor.\\nIf you feel that you're doing everything right — eating well, staying active and sleeping enough — but are still fatigued, talk to your doctor. \\nIf you're feeling any sort of abnormal symptom, it's a good idea to make an appointment with your physician. You'll need to discuss what's been going on and see if you need any tests done for further evaluation.\\nIf you're feeling chronically fatigued, talk to your doctor about how often you're feeling this way, how long it lasts and what (if anything) makes your fatigue worse or better.\\nTips\\nThe best way to stay alert during the day is to avoid big meals and meals that contain a lot of refined carbohydrates.\\nAlso, try to stay active for about 10 minutes after eating to help wake you up and boost your energy level.\\nIf you notice certain foods make you drowsy, try to avoid eating them in the morning or afternoon when you need to be more alert.\\nWarnings\\nIf you are sleepy and taking naps in the afternoon, it could be a symptom of Type II diabetes. Get your blood sugar levels tested. Type II diabetes is very common, and goes unrecognized in many people.[21]\\nX\\nResearch source\\n\", \"简要回答\": \"Have you ever noticed that you experience a little sleepiness or drowsiness mid-morning or in the afternoon? Many times your food choices contribute you how you feel and how alert you are during your day. Some foods help give you energy and fuel you through the day. Others can make you feel more tired, sleepy and lethargic. In addition, certain lifestyle factors (like getting enough sleep or exercising regularly) affect how much energy you have during the day on a regular basis. If you notice you've been experiencing fatigue and drowsiness during the day, avoid certain foods and eating patterns that will make this worse. That way, you'll have more energy and stay alert.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Limiting Foods that Make You Tired\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid foods that contain refined carbohydrates.\", \"描述\": \"One big group of foods that is commonly linked to post-meal sleepiness is refined carbohydrates. These foods should be avoided or eaten in small quantities to avoid that afternoon sleepy feeling.\\nRefined carbohydrates refer to a wide variety of items. All are overly processed, low in fiber, low in nutrients and higher in calories. They're typically made from sugar or white flour.\\nThey include foods like: candy, cookies, cakes/pies, snack cakes, pretzels, crackers, white bread, white rice, white pasta, sugary breakfast cereals and muffins.\\nRefined carbs are digested rapidly and are quickly absorbed into the blood stream and raise blood sugar levels. This causes a rise in insulin, one of the hormones responsible for a steady blood sugar level. The rise in insulin pulls the sugar out of the blood, and this can result in low blood sugar, which is what you feel as the \\\"crash.\\\"\"}, {\"编号\": 2, \"标题\": \"Skip meals that are high in fat.\", \"描述\": \"Another group of foods that has been linked to increased sleepiness and lethargy during the day are high fat and greasy foods. Try to minimize these at meals during the day to avoid an afternoon slump.\\nStudies have shown that when you consume higher levels of fat during the day, you're more likely to fall asleep or be sleepy during the day as well.\\nOne of the proposed reasons for this is that fat is digested more slowly and releases different hormones that increase the feeling of sleepiness.\\nTry to avoid foods like: fried foods, fast foods, fatty cuts of meat and rich or high-fat desserts or beverages.\"}, {\"编号\": 3, \"标题\": \"Be wary of foods high in tryptophan.\", \"描述\": \"You might be familiar with tryptophan and sleep — it's what makes you sleepy after eating your Thanksgiving turkey every year. This sleep-causing amino acid is found in other foods, so minimize these during the day to help you stay more alert.\\nTryptophan is an amino acid found in a variety of foods. When it's circulating in your body, it eventually gets changed into serotonin which helps you calm down and feel relaxed.\\nOutside of turkey, there are other foods that contain this amino acid. Be wary of items like: spinach, soy, eggs, cheese, tofu, and fish.\\nYou don't need to avoid foods that contain tryptophan completely, but have smaller servings of these items at your daytime meals.\"}, {\"编号\": 4, \"标题\": \"Save bananas and cherries for nighttime.\", \"描述\": \"Although there are many groups of foods that can cause drowsiness, there are also some more specific foods that have been linked to sleepiness as well.\\nBoth bananas and cherries have been shown to increase feelings of afternoon fatigue and drowsiness. Choose other fruit to have during the day to avoid this effect.\\nCherries have been shown to affect melatonin levels which is an important hormone in the regulation of your sleep patterns.\\nBananas contain minerals that have been shown to relax your muscles.\\nStick to other fruits instead, like apples, berries or oranges. In addition, stick to the appropriate 1/2 cup serving of fruit. All fruit does contain simple sugars, and if eaten in large amounts can spike your blood sugar.\"}, {\"编号\": 5, \"标题\": \"Be mindful of what you drink.\", \"描述\": \"It's not only foods that will cause you to get sleepy during the day. Many drinks and their ingredients can also cause you to feel a little drowsy during the day.\\nAvoid energy drinks and shots. Although you may think these beverages would help curb afternoon sleepiness, no studies have shown that these drinks are effective. Many in fact show they have a very short-term effect (if at all) and then cause a big crash after.\\nDo not drink alcoholic beverages. These drinks should be avoided during the day. Alcohol is a depressant and makes you feel very tired and sleepy. Note that if you do fall asleep after drinking, your sleep isn't sound or restful after alcohol consumption.\\nSweetened beverages should also be avoided. They're also a source of refined carbohydrates and can spike your blood sugar leaving you feeling sleepy afterwards.\"}, {\"编号\": 6, \"标题\": \"Avoid overly large meals.\", \"描述\": \"In addition to the types of foods you eat during the day, the size of your meals can also play a part in how you feel. Larger meals, compared to small meals, may contribute to increased feelings of drowsiness, as they signal your body to slow down and focus on digesting.\\nStudies have shown that large meals (where you'd feel full or very full) are linked to increased feelings of sleepiness during the day. This effect was increased even more so when you had a large meal of refined carbohydrates or fatty foods.\\nIf you feel like your meal size is contributing to your energy levels during the day, consider measuring out smaller portions and meals instead.\\nFor example, instead of three bigger meals during the day, go with four to six smaller meals instead. This can help keep portions small and provide your body will small bursts of energy during the day.\\nSmall meals should be portion controlled. Your total meal should be around 1 – 1 1/2 cups total per meal.\"}]}, {\"编号\": 2, \"标题\": \"Eating Meals that Boost Energy Levels\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stick to a structured meal plan.\", \"描述\": \"There are several things you can change in your diet to help keep you more awake and alert during the day. One of the most important things is to make sure you follow a structured meal plan everyday.\\nWhen trying to avoid afternoon fatigue, one of the first things you should make sure you're doing is eating regularly. Regular meals gives your body a steady fuel supply, avoiding the spikes in blood sugar and then the crash. Studies have shown this helps improve concentration and alertness.\\nMost people need to eat at least three meals per day; however, if you want to stick to smaller portions or feel better with more meals, try four to six meals daily instead.\\nAvoid skipping meals — especially breakfast. Making a meal plan can help you stick to a more structured pattern and feel confident of what you're going to eat for each of your meals.\"}, {\"编号\": 2, \"标题\": \"Eat a high-protein meal.\", \"描述\": \"Although poultry does contain tryptophan, higher intakes of protein (especially from other protein sources besides poultry) can have a stimulant like effect on your body.\\nFor your morning and afternoon meals, always include at least one or two servings of lean protein. Measure 3 – 4 oz of protein per serving.\\nChoose leaner cuts of protein to avoid a high fat content. You can try lean beef, pork, low-fat dairy, eggs, beans and nuts.\\nProtein helps slow your digestion down, keeping you more satisfied and preventing spikes in your blood sugar.\"}, {\"编号\": 3, \"标题\": \"Add in a source of complex carbohydrates.\", \"描述\": \"The best combination for morning and afternoon meals is protein and a complex carb. This combination is not only satisfying, but helps provide energy and prevent fatigue.\\nComplex carbohydrates, unlike refined carbohydrates, have much more fiber, vitamins and minerals. In addition, the source of carbohydrates in these foods is natural compared to added sugars or processed flours found in refined carbs.\\nAlthough complex carbohydrates do increase your blood sugar, they do so slowly. this is because their \\\"complex nature\\\" makes them digest much more slowly in your GI system.\\nInclude at least one serving of a complex carbohydrate like: beans, lentils, peas, 100% whole grains and vegetables.\\nIn addition, serve yourself some lean protein along with this carbohydrate source. Together they'll keep you awake and feeling energetic during the day.\"}, {\"编号\": 4, \"标题\": \"Aim for an overall well-balanced diet.\", \"描述\": \"Although there are specific foods to stay away from and foods to eat more of, it's important to follow an overall well-balanced diet to fight drowsiness. It's generally the combination of nutritious foods that provides your body with the biggest benefit. \\nA balanced diet is one where you eat something from every food group each day. That means having a source of dairy, protein, fruits, vegetables and whole grains.\\nIn addition, you need to eat these foods in the appropriate serving sizes. This means measuring out 3 – 4 oz of protein, 1/2 cup of fruit, 1 cup of vegetables, 2 cups of leafy green or 1 oz or a 1/2 cup of grains.\\nAlso choose a wide variety of foods. Instead of having one or two types of items from within each group, choose several different items. For example, if you love fruit, don't always grab an apple. Choose a variety of berries, oranges, melons or peaches during the week.\"}, {\"编号\": 5, \"标题\": \"Drink adequate fluids.\", \"描述\": \"Another sneaky reason you may be feeling a little more sleepy in the afternoon is due to your fluid intake. If you're not getting in enough, this might be causing your afternoon fog.\\nStudies have shown that even mild dehydration can cause afternoon fatigue. In addition, these studies showed that those who were mildly dehydrated had a depressed mood, lower concentration and increased frequency of headaches.\\nTo avoid becoming dehydrated throughout the day, aim for at least 64 oz (2 liters) or about eight glasses of fluid daily; however, depending on your body and activity level you may need upwards of 13 glasses daily.\\nStick to clear, hydrating fluids. Try water, sparkling water, flavored water and decaf coffee or tea.\"}]}, {\"编号\": 3, \"标题\": \"Staying Alert During the Day\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get up and move.\", \"描述\": \"In addition to eating the right types of foods in the right amounts, there are other lifestyle behaviors that you can incorporate to avoid fatigue and drowsiness.\\nStudies have shown that a short burst of activity after a meal (or when you're already feeling sleepy) can help beat the afternoon slump.\\nPlan a mid-morning and mid afternoon walk or activity session. Move around for about 10 – 15 minutes.\\nThis activity doesn't have to be high intensity or done for a long period of time. Even just a few stretches in your office will help wake you up; however, if you can get outside, the fresh air and sunlight can help you feel a little more invigorated.\\nAlso aim to meet minimum physical activity guidelines. Doing 150 minutes of aerobic activity each week can also provide you with more energy.\"}, {\"编号\": 2, \"标题\": \"Get adequate sleep.\", \"描述\": \"Not surprisingly, if you don't get enough sleep at night, you're going to feel more tired during the day. No food can improve this sluggishness.\\nHealth professionals recommend that you aim for about seven to nine hours of sleep each night.\\nWhen you don't get enough sleep, especially on a regular basis, you will experience an overall decrease in: concentration, ability to use higher level cognitive thinking skills, decreased ability to focus, and increased fluctuations in your mood.\"}, {\"编号\": 3, \"标题\": \"Talk to your doctor.\", \"描述\": \"If you feel that you're doing everything right — eating well, staying active and sleeping enough — but are still fatigued, talk to your doctor. \\nIf you're feeling any sort of abnormal symptom, it's a good idea to make an appointment with your physician. You'll need to discuss what's been going on and see if you need any tests done for further evaluation.\\nIf you're feeling chronically fatigued, talk to your doctor about how often you're feeling this way, how long it lasts and what (if anything) makes your fatigue worse or better.\"}], \"小提示\": [\"The best way to stay alert during the day is to avoid big meals and meals that contain a lot of refined carbohydrates.\\n\", \"Also, try to stay active for about 10 minutes after eating to help wake you up and boost your energy level.\\n\", \"If you notice certain foods make you drowsy, try to avoid eating them in the morning or afternoon when you need to be more alert.\\n\"], \"注意事项\": [\"If you are sleepy and taking naps in the afternoon, it could be a symptom of Type II diabetes. Get your blood sugar levels tested. Type II diabetes is very common, and goes unrecognized in many people.[21]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,026 | How to Avoid Forgetting | 1. Organizing Your Time and Activities
1-1. Keep a daily to-do list.
Keep a small notepad where you can write down tasks that need to be done. If you are in the middle of something important and get interrupted, writing down what you need to do later will help you remember.
If you're not a fan of writing notes by hand, use a notepad on your cell phone, tablet, or computer to type in a short to-do list electronically.
If you have so much going on you're forgetting things, consider simplifying what you're focusing on. Many people take up responsibilities that they don't really care about. If you clear those things from your life, you'll have more space in your mind to remember things you do value.
1-2. Use a calendar for scheduling activities.
If you're busy with school, work, or caring for your family, it can be hard to keep track of all the assignments, meetings, and events going on. A calendar will help you to avoid forgetting due dates and appointments.
Use monthly calendars at your home and office for events that are specific to work or family. An office calendar can help you remember important meetings and co-worker's birthdays, while a calendar at home can help you keep track of upcoming travel, appointments, or special events with family.
Keep a calendar on your cell phone or in your bag so you can update it as you go.
1-3. Send yourself reminders or alerts.
If you need to do something on a routine basis, such as take your medications or wake up at a certain time, there are various ways to make remembering things easier. Try these strategies to alert yourself:
Write a note and place it in an area where you always look, such as near your computer screen, on the refrigerator, or on your bathroom mirror.
Set an alarm. Schedule alarms throughout the day on your cell phone, watch, or another device to remind you of important events.
1-4. Create habits
If, for example, you always forget to pack your yoga mat for class after work, you can work on making this part of your daily routine and create a new habit. Making something a habit takes time (longer for some than for others), but it can be done. Try forming habits by using the 3 Rs: Reminder, Routine, Reward.
Reminder—This is the cue that begins the behavior. Try picking something you already do every day as your reminder. For instance, let's say you pick out your outfit for the next day before you go to bed. Use this as a cue to put your yoga mat with your work bag. Piggybacking on something that is already an established habit will help you remember.
Routine—This is the action. Sticking with the previous example, the action would be packing your yoga mat. It could also be flossing, putting down the toilet seat, paying a bill, or anything else you need to do.
Reward—This is the payoff for the behavior. If something good happens as a result of your routine, you are more likely to stick with it. You can even congratulate yourself each time you follow through, saying something like, "Yes! I did it!"
1-5. Avoid procrastination
You may postpone doing something because it will take a long time, isn't fun, makes you stressed, or seems unimportant. But when that "something" is due, suddenly you're scrambling to do it because you forgot about it or kept putting it off.
When you're a procrastinator and you forget something, it's likely a combination of active avoidance and forgetfulness.
Identify things that you continue to "forget" that may be due to procrastination. When you understand the things or activities that trigger procrastination, you'll be less likely to forget about them and can seek ways to address these stressors effectively.
1-6. Identify distractions that lead to forgetting.
With a busy and stressful lifestyle, there may be things that you or others do that distract you from getting things done. Distractions can be your own avoidance technique, or they can be external forces that inhibit focus and concentration.
Are there people at work or school that regularly consume all your time and energy? They can be external sources of distraction and inhibit your focus.
Do you worry about something regularly that makes it difficult to focus and concentrate? By focusing your time and energy on worries, you may be less able to remember things you need to do.
Try minimizing distractions at work by disabling notifications for emails and designating a specific time at the beginning and end of each day to respond to them. Put your phone on silent and, if you have your own office, close the door when you need to focus and don't want to be disturbed.
2. Caring for Your Mind
2-1. Make time to relax.
Avoid filling your day with so many meetings, events, or chores that you have no "downtime." Being busy is not a competition and your mind shouldn't feel like it's on overdrive on a regular basis. Make time for yourself so that you aren't overworked and overstressed.
If you're a student, make sure that schoolwork and extracurricular activities aren't consuming all of your time. Remember to take breaks, particularly if you're looking at a computer screen for more than 2 hours at a time.
If you're career-focused, make sure that you set boundaries about what is "work time" and "personal time." Don't let all of your time become "work time."
If you're a parent or caregiver, it's important to carve out time each day or week to do something that is specifically for you. Your life may be focused on caring for others, but to avoid burnout or high stress, you need to have "me time."
2-2. Exercise your brain.
Keep your brain active through games or hobbies that stimulate focus and help you gain mental strength. While exercising the whole body keeps you healthy and reduces stress, try these activities to help you keep your brain healthy:
Brain games and puzzles. Do a daily crossword, Sudoku, word puzzle, or another game that requires mental processing and concentration.
Play music. Playing an instrument can improve concentration since you need to be focused on finding the right note or staying in tune with the music.
Read a book. Reading requires mental focus and stimulates the imagination.
2-3. Check with your healthcare provider about any medical concerns.
Be aware of your family medical history. Does your family have a history of dementia, a thyroid disorder, or a mental health condition? Speak openly with your doctor about your current medications as well as your family medical history in order to address your risks for memory impairment.
Some medications have side effects that affect memory. Talk with your healthcare provider about what medications you're taking and the risks for memory impairment.
Certain medical conditions such as thyroid disorders impact mental alertness. Get a medical exam to rule out any underlying medical conditions that may be increasing your forgetfulness.
Forgetfulness, lack of concentration, and fatigue may be due to an untreated (or under-treated) mental health condition. Discuss any symptoms of depression, anxiety, stress, or poor concentration with your primary doctor or a mental health professional.
3. Holding on to Significant Memories
3-1. Examine how your mood affects your memories.
You will be more likely to remember things when you experience strong emotions. Think about when you were happiest. Emotional arousal is more likely to help you retain a memory rather than the importance of the information.
Take time each day to reflect on your positive memories from the past. They can be a source of affirmation and motivation that can help you avoid forgetting.
3-2. Keep good memories alive by sharing them with others.
If you are concerned about forgetting significant past events, talk about them with your friends and family on a routine basis. Reminiscing about the past can also help to strengthen your relationships in the present.
Consider ways that you can share memories with people of different generations. Talk with your older relatives and compare your life experiences to the experiences of your parents, grandparents, or older adults.
3-3. Create keepsakes or other memorabilia.
Significant milestones, family gatherings, and vacations can all be memories that you cherish. To avoid forgetting these events, create keepsakes that act as a reminder, such as:
Photo albums and framed pictures
Memory or keepsake boxes
Handicrafts such as quilts that use symbols for significant events
Video or film of the events
Souvenirs
3-4. Write about important events in a journal or notebook.
To record the present moment as it unfolds, write down your thoughts at the time of the event. Personal diaries can help to keep memories alive. You can look back at your writings years later and be able to recall how you felt in that moment.
Journals are often the most personal way of recording your memories. They can give context and details in ways that a photograph cannot.
4. Keeping Your Brain Healthy
4-1. Eat healthily.
Your diet affects all aspects of your body including the brain. Boost your body and brain's ability to focus and retain memories through healthy eating habits. Avoid junk food and drink plenty of water. Incorporate these brain-healthy foods into your diet:
Leafy greens and cruciferous vegetables. Try broccoli, cabbage, kale, or collard greens.
Dark berries. Snack on blueberries, cherries, and blackberries.
Fish and other proteins with Omega-3 fatty acids. Eat eggs, salmon, and tuna.
Nuts and seeds. Choose walnuts, cashews, and almonds.
4-2. Get a good night's rest.
Getting enough sleep—try to aim for 7-9 hours a night—will allow your mind and body time to recuperate and relax before another busy day begins. Denying yourself adequate sleep could lead to a lack of focus, forgetfulness, and impaired ability to do daily activities.
Sleep should not be discounted as unimportant or an "extra" thing that you need to do. Make it a priority so that you stay focused.
Keep a consistent sleep cycle to avoid bouts of insomnia and restlessness at night.
Create a pre-bedtime routine that focuses on relaxing. Take a shower or bath to relax your muscles, listen to music, or meditate.
4-3. Exercise for 30 minutes each day.
Regular exercise has proven to not only help you stay in shape and keep your heart healthy, but it also helps to get blood flowing to the brain. That means that keeping active not only helps the body but also the mind. There are lots of different ways to stay fit. You can:
Join a gym or take fitness classes.
Try yoga, dancing, or another exercise that focuses on flexibility.
Get outdoors. Go for a nature walk, take a hike, or go swimming.
Find an exercise partner to keep you motivated.
Do low-impact exercises and stretches at home.
Tips
No one can remember everything, so try to only focus on things you really care about.[15]
X
Expert Source
Leah MorrisLife Coach
Expert Interview. 21 August 2020.
Warnings
If your forgetfulness may be putting you (or someone else) at risk due to confusion or disorientation to time, place, or person, talk with your healthcare provider.
While the human brain will decline as you age, that does not necessarily mean that you are developing dementia or Alzheimer's disease. All people have experienced memory lapses at one time or another. Consider if there is a regular pattern to your forgetfulness that is increasing over time, and if it is impairing your relationships with others.[16]
X
Research source
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Organizing Your Time and Activities\\n1-1. Keep a daily to-do list.\\nKeep a small notepad where you can write down tasks that need to be done. If you are in the middle of something important and get interrupted, writing down what you need to do later will help you remember.\\nIf you're not a fan of writing notes by hand, use a notepad on your cell phone, tablet, or computer to type in a short to-do list electronically.\\nIf you have so much going on you're forgetting things, consider simplifying what you're focusing on. Many people take up responsibilities that they don't really care about. If you clear those things from your life, you'll have more space in your mind to remember things you do value.\\n1-2. Use a calendar for scheduling activities.\\nIf you're busy with school, work, or caring for your family, it can be hard to keep track of all the assignments, meetings, and events going on. A calendar will help you to avoid forgetting due dates and appointments.\\nUse monthly calendars at your home and office for events that are specific to work or family. An office calendar can help you remember important meetings and co-worker's birthdays, while a calendar at home can help you keep track of upcoming travel, appointments, or special events with family.\\nKeep a calendar on your cell phone or in your bag so you can update it as you go.\\n1-3. Send yourself reminders or alerts.\\nIf you need to do something on a routine basis, such as take your medications or wake up at a certain time, there are various ways to make remembering things easier. Try these strategies to alert yourself:\\nWrite a note and place it in an area where you always look, such as near your computer screen, on the refrigerator, or on your bathroom mirror.\\nSet an alarm. Schedule alarms throughout the day on your cell phone, watch, or another device to remind you of important events.\\n1-4. Create habits\\nIf, for example, you always forget to pack your yoga mat for class after work, you can work on making this part of your daily routine and create a new habit. Making something a habit takes time (longer for some than for others), but it can be done. Try forming habits by using the 3 Rs: Reminder, Routine, Reward.\\nReminder—This is the cue that begins the behavior. Try picking something you already do every day as your reminder. For instance, let's say you pick out your outfit for the next day before you go to bed. Use this as a cue to put your yoga mat with your work bag. Piggybacking on something that is already an established habit will help you remember.\\nRoutine—This is the action. Sticking with the previous example, the action would be packing your yoga mat. It could also be flossing, putting down the toilet seat, paying a bill, or anything else you need to do.\\nReward—This is the payoff for the behavior. If something good happens as a result of your routine, you are more likely to stick with it. You can even congratulate yourself each time you follow through, saying something like, \\\"Yes! I did it!\\\"\\n1-5. Avoid procrastination\\nYou may postpone doing something because it will take a long time, isn't fun, makes you stressed, or seems unimportant. But when that \\\"something\\\" is due, suddenly you're scrambling to do it because you forgot about it or kept putting it off.\\nWhen you're a procrastinator and you forget something, it's likely a combination of active avoidance and forgetfulness.\\nIdentify things that you continue to \\\"forget\\\" that may be due to procrastination. When you understand the things or activities that trigger procrastination, you'll be less likely to forget about them and can seek ways to address these stressors effectively.\\n1-6. Identify distractions that lead to forgetting.\\nWith a busy and stressful lifestyle, there may be things that you or others do that distract you from getting things done. Distractions can be your own avoidance technique, or they can be external forces that inhibit focus and concentration.\\nAre there people at work or school that regularly consume all your time and energy? They can be external sources of distraction and inhibit your focus.\\nDo you worry about something regularly that makes it difficult to focus and concentrate? By focusing your time and energy on worries, you may be less able to remember things you need to do.\\nTry minimizing distractions at work by disabling notifications for emails and designating a specific time at the beginning and end of each day to respond to them. Put your phone on silent and, if you have your own office, close the door when you need to focus and don't want to be disturbed.\\n2. Caring for Your Mind\\n2-1. Make time to relax.\\nAvoid filling your day with so many meetings, events, or chores that you have no \\\"downtime.\\\" Being busy is not a competition and your mind shouldn't feel like it's on overdrive on a regular basis. Make time for yourself so that you aren't overworked and overstressed.\\nIf you're a student, make sure that schoolwork and extracurricular activities aren't consuming all of your time. Remember to take breaks, particularly if you're looking at a computer screen for more than 2 hours at a time.\\nIf you're career-focused, make sure that you set boundaries about what is \\\"work time\\\" and \\\"personal time.\\\" Don't let all of your time become \\\"work time.\\\"\\nIf you're a parent or caregiver, it's important to carve out time each day or week to do something that is specifically for you. Your life may be focused on caring for others, but to avoid burnout or high stress, you need to have \\\"me time.\\\"\\n2-2. Exercise your brain.\\nKeep your brain active through games or hobbies that stimulate focus and help you gain mental strength. While exercising the whole body keeps you healthy and reduces stress, try these activities to help you keep your brain healthy:\\nBrain games and puzzles. Do a daily crossword, Sudoku, word puzzle, or another game that requires mental processing and concentration.\\nPlay music. Playing an instrument can improve concentration since you need to be focused on finding the right note or staying in tune with the music.\\nRead a book. Reading requires mental focus and stimulates the imagination.\\n2-3. Check with your healthcare provider about any medical concerns.\\nBe aware of your family medical history. Does your family have a history of dementia, a thyroid disorder, or a mental health condition? Speak openly with your doctor about your current medications as well as your family medical history in order to address your risks for memory impairment.\\nSome medications have side effects that affect memory. Talk with your healthcare provider about what medications you're taking and the risks for memory impairment.\\nCertain medical conditions such as thyroid disorders impact mental alertness. Get a medical exam to rule out any underlying medical conditions that may be increasing your forgetfulness.\\nForgetfulness, lack of concentration, and fatigue may be due to an untreated (or under-treated) mental health condition. Discuss any symptoms of depression, anxiety, stress, or poor concentration with your primary doctor or a mental health professional.\\n3. Holding on to Significant Memories\\n3-1. Examine how your mood affects your memories.\\nYou will be more likely to remember things when you experience strong emotions. Think about when you were happiest. Emotional arousal is more likely to help you retain a memory rather than the importance of the information.\\nTake time each day to reflect on your positive memories from the past. They can be a source of affirmation and motivation that can help you avoid forgetting.\\n3-2. Keep good memories alive by sharing them with others.\\nIf you are concerned about forgetting significant past events, talk about them with your friends and family on a routine basis. Reminiscing about the past can also help to strengthen your relationships in the present.\\nConsider ways that you can share memories with people of different generations. Talk with your older relatives and compare your life experiences to the experiences of your parents, grandparents, or older adults.\\n3-3. Create keepsakes or other memorabilia.\\nSignificant milestones, family gatherings, and vacations can all be memories that you cherish. To avoid forgetting these events, create keepsakes that act as a reminder, such as:\\nPhoto albums and framed pictures\\nMemory or keepsake boxes\\nHandicrafts such as quilts that use symbols for significant events\\nVideo or film of the events\\nSouvenirs\\n3-4. Write about important events in a journal or notebook.\\nTo record the present moment as it unfolds, write down your thoughts at the time of the event. Personal diaries can help to keep memories alive. You can look back at your writings years later and be able to recall how you felt in that moment.\\nJournals are often the most personal way of recording your memories. They can give context and details in ways that a photograph cannot.\\n4. Keeping Your Brain Healthy\\n4-1. Eat healthily.\\nYour diet affects all aspects of your body including the brain. Boost your body and brain's ability to focus and retain memories through healthy eating habits. Avoid junk food and drink plenty of water. Incorporate these brain-healthy foods into your diet:\\nLeafy greens and cruciferous vegetables. Try broccoli, cabbage, kale, or collard greens.\\nDark berries. Snack on blueberries, cherries, and blackberries.\\nFish and other proteins with Omega-3 fatty acids. Eat eggs, salmon, and tuna.\\nNuts and seeds. Choose walnuts, cashews, and almonds.\\n4-2. Get a good night's rest.\\nGetting enough sleep—try to aim for 7-9 hours a night—will allow your mind and body time to recuperate and relax before another busy day begins. Denying yourself adequate sleep could lead to a lack of focus, forgetfulness, and impaired ability to do daily activities.\\nSleep should not be discounted as unimportant or an \\\"extra\\\" thing that you need to do. Make it a priority so that you stay focused.\\nKeep a consistent sleep cycle to avoid bouts of insomnia and restlessness at night.\\nCreate a pre-bedtime routine that focuses on relaxing. Take a shower or bath to relax your muscles, listen to music, or meditate.\\n4-3. Exercise for 30 minutes each day.\\nRegular exercise has proven to not only help you stay in shape and keep your heart healthy, but it also helps to get blood flowing to the brain. That means that keeping active not only helps the body but also the mind. There are lots of different ways to stay fit. You can:\\nJoin a gym or take fitness classes.\\nTry yoga, dancing, or another exercise that focuses on flexibility.\\nGet outdoors. Go for a nature walk, take a hike, or go swimming.\\nFind an exercise partner to keep you motivated.\\nDo low-impact exercises and stretches at home.\\nTips\\nNo one can remember everything, so try to only focus on things you really care about.[15]\\nX\\nExpert Source\\n\\nLeah MorrisLife Coach\\nExpert Interview. 21 August 2020.\\nWarnings\\nIf your forgetfulness may be putting you (or someone else) at risk due to confusion or disorientation to time, place, or person, talk with your healthcare provider.\\nWhile the human brain will decline as you age, that does not necessarily mean that you are developing dementia or Alzheimer's disease. All people have experienced memory lapses at one time or another. Consider if there is a regular pattern to your forgetfulness that is increasing over time, and if it is impairing your relationships with others.[16]\\nX\\nResearch source\\n\", \"简要回答\": \"It's easy to be forgetful when you have a busy schedule, but that doesn't make forgetting things any less frustrating. Whether you need to remember meetings, appointments, and important dates or you want to hold on to cherished memories, making a few simple changes to your daily routine can help you avoid forgetting. There are lots of things you can do, from setting reminders and playing brain games to creating keepsakes and getting a good night's sleep, that can improve your memory.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Organizing Your Time and Activities\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep a daily to-do list.\", \"描述\": \"Keep a small notepad where you can write down tasks that need to be done. If you are in the middle of something important and get interrupted, writing down what you need to do later will help you remember.\\nIf you're not a fan of writing notes by hand, use a notepad on your cell phone, tablet, or computer to type in a short to-do list electronically.\\nIf you have so much going on you're forgetting things, consider simplifying what you're focusing on. Many people take up responsibilities that they don't really care about. If you clear those things from your life, you'll have more space in your mind to remember things you do value.\"}, {\"编号\": 2, \"标题\": \"Use a calendar for scheduling activities.\", \"描述\": \"If you're busy with school, work, or caring for your family, it can be hard to keep track of all the assignments, meetings, and events going on. A calendar will help you to avoid forgetting due dates and appointments.\\nUse monthly calendars at your home and office for events that are specific to work or family. An office calendar can help you remember important meetings and co-worker's birthdays, while a calendar at home can help you keep track of upcoming travel, appointments, or special events with family.\\nKeep a calendar on your cell phone or in your bag so you can update it as you go.\"}, {\"编号\": 3, \"标题\": \"Send yourself reminders or alerts.\", \"描述\": \"If you need to do something on a routine basis, such as take your medications or wake up at a certain time, there are various ways to make remembering things easier. Try these strategies to alert yourself:\\nWrite a note and place it in an area where you always look, such as near your computer screen, on the refrigerator, or on your bathroom mirror.\\nSet an alarm. Schedule alarms throughout the day on your cell phone, watch, or another device to remind you of important events.\"}, {\"编号\": 4, \"标题\": \"Create habits\", \"描述\": \"If, for example, you always forget to pack your yoga mat for class after work, you can work on making this part of your daily routine and create a new habit. Making something a habit takes time (longer for some than for others), but it can be done. Try forming habits by using the 3 Rs: Reminder, Routine, Reward.\\nReminder—This is the cue that begins the behavior. Try picking something you already do every day as your reminder. For instance, let's say you pick out your outfit for the next day before you go to bed. Use this as a cue to put your yoga mat with your work bag. Piggybacking on something that is already an established habit will help you remember.\\nRoutine—This is the action. Sticking with the previous example, the action would be packing your yoga mat. It could also be flossing, putting down the toilet seat, paying a bill, or anything else you need to do.\\nReward—This is the payoff for the behavior. If something good happens as a result of your routine, you are more likely to stick with it. You can even congratulate yourself each time you follow through, saying something like, \\\"Yes! I did it!\\\"\"}, {\"编号\": 5, \"标题\": \"Avoid procrastination\", \"描述\": \"You may postpone doing something because it will take a long time, isn't fun, makes you stressed, or seems unimportant. But when that \\\"something\\\" is due, suddenly you're scrambling to do it because you forgot about it or kept putting it off.\\nWhen you're a procrastinator and you forget something, it's likely a combination of active avoidance and forgetfulness.\\nIdentify things that you continue to \\\"forget\\\" that may be due to procrastination. When you understand the things or activities that trigger procrastination, you'll be less likely to forget about them and can seek ways to address these stressors effectively.\"}, {\"编号\": 6, \"标题\": \"Identify distractions that lead to forgetting.\", \"描述\": \"With a busy and stressful lifestyle, there may be things that you or others do that distract you from getting things done. Distractions can be your own avoidance technique, or they can be external forces that inhibit focus and concentration.\\nAre there people at work or school that regularly consume all your time and energy? They can be external sources of distraction and inhibit your focus.\\nDo you worry about something regularly that makes it difficult to focus and concentrate? By focusing your time and energy on worries, you may be less able to remember things you need to do.\\nTry minimizing distractions at work by disabling notifications for emails and designating a specific time at the beginning and end of each day to respond to them. Put your phone on silent and, if you have your own office, close the door when you need to focus and don't want to be disturbed.\"}]}, {\"编号\": 2, \"标题\": \"Caring for Your Mind\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make time to relax.\", \"描述\": \"Avoid filling your day with so many meetings, events, or chores that you have no \\\"downtime.\\\" Being busy is not a competition and your mind shouldn't feel like it's on overdrive on a regular basis. Make time for yourself so that you aren't overworked and overstressed.\\nIf you're a student, make sure that schoolwork and extracurricular activities aren't consuming all of your time. Remember to take breaks, particularly if you're looking at a computer screen for more than 2 hours at a time.\\nIf you're career-focused, make sure that you set boundaries about what is \\\"work time\\\" and \\\"personal time.\\\" Don't let all of your time become \\\"work time.\\\"\\nIf you're a parent or caregiver, it's important to carve out time each day or week to do something that is specifically for you. Your life may be focused on caring for others, but to avoid burnout or high stress, you need to have \\\"me time.\\\"\"}, {\"编号\": 2, \"标题\": \"Exercise your brain.\", \"描述\": \"Keep your brain active through games or hobbies that stimulate focus and help you gain mental strength. While exercising the whole body keeps you healthy and reduces stress, try these activities to help you keep your brain healthy:\\nBrain games and puzzles. Do a daily crossword, Sudoku, word puzzle, or another game that requires mental processing and concentration.\\nPlay music. Playing an instrument can improve concentration since you need to be focused on finding the right note or staying in tune with the music.\\nRead a book. Reading requires mental focus and stimulates the imagination.\"}, {\"编号\": 3, \"标题\": \"Check with your healthcare provider about any medical concerns.\", \"描述\": \"Be aware of your family medical history. Does your family have a history of dementia, a thyroid disorder, or a mental health condition? Speak openly with your doctor about your current medications as well as your family medical history in order to address your risks for memory impairment.\\nSome medications have side effects that affect memory. Talk with your healthcare provider about what medications you're taking and the risks for memory impairment.\\nCertain medical conditions such as thyroid disorders impact mental alertness. Get a medical exam to rule out any underlying medical conditions that may be increasing your forgetfulness.\\nForgetfulness, lack of concentration, and fatigue may be due to an untreated (or under-treated) mental health condition. Discuss any symptoms of depression, anxiety, stress, or poor concentration with your primary doctor or a mental health professional.\"}]}, {\"编号\": 3, \"标题\": \"Holding on to Significant Memories\", \"步骤\": [{\"编号\": 1, \"标题\": \"Examine how your mood affects your memories.\", \"描述\": \"You will be more likely to remember things when you experience strong emotions. Think about when you were happiest. Emotional arousal is more likely to help you retain a memory rather than the importance of the information.\\nTake time each day to reflect on your positive memories from the past. They can be a source of affirmation and motivation that can help you avoid forgetting.\"}, {\"编号\": 2, \"标题\": \"Keep good memories alive by sharing them with others.\", \"描述\": \"If you are concerned about forgetting significant past events, talk about them with your friends and family on a routine basis. Reminiscing about the past can also help to strengthen your relationships in the present.\\nConsider ways that you can share memories with people of different generations. Talk with your older relatives and compare your life experiences to the experiences of your parents, grandparents, or older adults.\"}, {\"编号\": 3, \"标题\": \"Create keepsakes or other memorabilia.\", \"描述\": \"Significant milestones, family gatherings, and vacations can all be memories that you cherish. To avoid forgetting these events, create keepsakes that act as a reminder, such as:\\nPhoto albums and framed pictures\\nMemory or keepsake boxes\\nHandicrafts such as quilts that use symbols for significant events\\nVideo or film of the events\\nSouvenirs\"}, {\"编号\": 4, \"标题\": \"Write about important events in a journal or notebook.\", \"描述\": \"To record the present moment as it unfolds, write down your thoughts at the time of the event. Personal diaries can help to keep memories alive. You can look back at your writings years later and be able to recall how you felt in that moment.\\nJournals are often the most personal way of recording your memories. They can give context and details in ways that a photograph cannot.\"}]}, {\"编号\": 4, \"标题\": \"Keeping Your Brain Healthy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat healthily.\", \"描述\": \"Your diet affects all aspects of your body including the brain. Boost your body and brain's ability to focus and retain memories through healthy eating habits. Avoid junk food and drink plenty of water. Incorporate these brain-healthy foods into your diet:\\nLeafy greens and cruciferous vegetables. Try broccoli, cabbage, kale, or collard greens.\\nDark berries. Snack on blueberries, cherries, and blackberries.\\nFish and other proteins with Omega-3 fatty acids. Eat eggs, salmon, and tuna.\\nNuts and seeds. Choose walnuts, cashews, and almonds.\"}, {\"编号\": 2, \"标题\": \"Get a good night's rest.\", \"描述\": \"Getting enough sleep—try to aim for 7-9 hours a night—will allow your mind and body time to recuperate and relax before another busy day begins. Denying yourself adequate sleep could lead to a lack of focus, forgetfulness, and impaired ability to do daily activities.\\nSleep should not be discounted as unimportant or an \\\"extra\\\" thing that you need to do. Make it a priority so that you stay focused.\\nKeep a consistent sleep cycle to avoid bouts of insomnia and restlessness at night.\\nCreate a pre-bedtime routine that focuses on relaxing. Take a shower or bath to relax your muscles, listen to music, or meditate.\"}, {\"编号\": 3, \"标题\": \"Exercise for 30 minutes each day.\", \"描述\": \"Regular exercise has proven to not only help you stay in shape and keep your heart healthy, but it also helps to get blood flowing to the brain. That means that keeping active not only helps the body but also the mind. There are lots of different ways to stay fit. You can:\\nJoin a gym or take fitness classes.\\nTry yoga, dancing, or another exercise that focuses on flexibility.\\nGet outdoors. Go for a nature walk, take a hike, or go swimming.\\nFind an exercise partner to keep you motivated.\\nDo low-impact exercises and stretches at home.\"}], \"小提示\": [\"No one can remember everything, so try to only focus on things you really care about.[15]\\nX\\nExpert Source\\n\\nLeah MorrisLife Coach\\nExpert Interview. 21 August 2020.\\n\"], \"注意事项\": [\"If your forgetfulness may be putting you (or someone else) at risk due to confusion or disorientation to time, place, or person, talk with your healthcare provider.\\n\", \"While the human brain will decline as you age, that does not necessarily mean that you are developing dementia or Alzheimer's disease. All people have experienced memory lapses at one time or another. Consider if there is a regular pattern to your forgetfulness that is increasing over time, and if it is impairing your relationships with others.[16]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,027 | How to Avoid Friends While Studying | 1. Study at home when you can.
Set up a comfortable, solo study space in your room.
Alternatively, work in the living room or use the dining room table as a desk. Whichever room you choose, make sure it's free of distractions. Turn off the TV, ask your siblings to keep the noise down, and keep background music at a quiet volume. Studying at home ensures that your friends won't walk by and distract you at any moment.
2. Try the library for a quiet study session.
Find a desk that's tucked away and private.
Since talking (or at least talking loudly) is usually prohibited in the library, it's a good choice when you're looking to avoid your friends. Set up your notebook, laptop, and whatever else you need at a private desk and stay focused.
Visit your school library or go to the public library in your neighborhood for a change of pace.
If your friend walks by in the library and asks to sit with you, politely say that you need to study alone.
3. Go to a coffee shop for a change of scenery.
Choose one that your friends don't often frequent.
A coffee shop provides a calm, quiet ambiance for focused studying. Get some coffee or tea to stay energized, pick a one-person table, and set up your study materials.
If you're easily distracted, pick a coffee shop that's not super busy. It can be hard to focus in a crowded, fast-paced environment.
4. Create a study plan to stay focused.
It's easy to get distracted when you don't have an agenda.
Make a plan for everything you want to accomplish during your study session. Write it down to keep track of what you do as you go. Tell yourself that you can't hang out or text your friends until you finish your study goals for the day.
Check off the tasks you complete as you go! This can build your momentum and make you feel accomplished.
5. Change your phone and computer settings.
Text notifications, phone calls, and emails can make it hard to focus.
Try putting your phone on "Do Not Disturb" mode so that you don't get any text alerts or phone calls while you study. If your phone doesn't have this setting, turn off notifications and put it on silent. When you're using your computer, try disabling email notifications and logging out of your social media accounts so that you won't be as tempted to check them.
You could also just put your phone somewhere you're not able to reach it.
If you have a really hard time not checking your phone, schedule breaks throughout your study time to check it. For example, reward yourself with 5 minutes of phone time after completing a reading.
6. Use a productivity app to stop checking social media.
This is a way to avoid your friends virtually.
Apps like Freedom block social media and other websites of your choice so that you can't check them while you're studying. Schedule the amount of time you would like to block the websites and sync the app so that it also blocks them on your laptop or computer.
If you really struggle with checking social media while you study, these apps are another way to hold yourself accountable.
7. Leave if a group study session is unproductive.
If you can't get work done, kindly excuse yourself to study at home.
If your friends and study buddies are actually analyzing what happened at the spring formal, excuse yourself to study in a quiet, distraction-free environment like the library or your room at home. Be polite and let them know that you can catch up with everyone when you're finished with your work.
Say something like, "I'm having more trouble with these vocab words than I thought. I think I need to go home to study for a bit. See y'all tomorrow!"
8. Put on headphones to tune out your friends.
This can help if you have to study at school and can't escape them.
That way, you can at least drown out their noise! Listen to some peaceful, calming music to help you focus on your studies. Use noise-canceling headphones for some extra peace and quiet.
If you don't like listening to music while you study, you can still use headphones to tune out the noise. Simply put on your headphones without turning on any music so your friends will know not to bother you.
9. Be firm with friends who won't take no for an answer.
Don't let your friends convince you not to study.
Be clear and stand up for what you want to do. A true friend will understand if you need some time to study quietly.
Say something like, "I'd love to hang out this weekend, but I've got a big test tomorrow and I really need to study tonight. I hope you understand!"
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Study at home when you can.\\nSet up a comfortable, solo study space in your room.\\nAlternatively, work in the living room or use the dining room table as a desk. Whichever room you choose, make sure it's free of distractions. Turn off the TV, ask your siblings to keep the noise down, and keep background music at a quiet volume. Studying at home ensures that your friends won't walk by and distract you at any moment.\\n2. Try the library for a quiet study session.\\nFind a desk that's tucked away and private.\\nSince talking (or at least talking loudly) is usually prohibited in the library, it's a good choice when you're looking to avoid your friends. Set up your notebook, laptop, and whatever else you need at a private desk and stay focused.\\nVisit your school library or go to the public library in your neighborhood for a change of pace.\\nIf your friend walks by in the library and asks to sit with you, politely say that you need to study alone.\\n3. Go to a coffee shop for a change of scenery.\\nChoose one that your friends don't often frequent.\\nA coffee shop provides a calm, quiet ambiance for focused studying. Get some coffee or tea to stay energized, pick a one-person table, and set up your study materials.\\nIf you're easily distracted, pick a coffee shop that's not super busy. It can be hard to focus in a crowded, fast-paced environment.\\n4. Create a study plan to stay focused.\\nIt's easy to get distracted when you don't have an agenda.\\nMake a plan for everything you want to accomplish during your study session. Write it down to keep track of what you do as you go. Tell yourself that you can't hang out or text your friends until you finish your study goals for the day.\\nCheck off the tasks you complete as you go! This can build your momentum and make you feel accomplished.\\n5. Change your phone and computer settings.\\nText notifications, phone calls, and emails can make it hard to focus.\\nTry putting your phone on \\\"Do Not Disturb\\\" mode so that you don't get any text alerts or phone calls while you study. If your phone doesn't have this setting, turn off notifications and put it on silent. When you're using your computer, try disabling email notifications and logging out of your social media accounts so that you won't be as tempted to check them.\\nYou could also just put your phone somewhere you're not able to reach it.\\nIf you have a really hard time not checking your phone, schedule breaks throughout your study time to check it. For example, reward yourself with 5 minutes of phone time after completing a reading.\\n6. Use a productivity app to stop checking social media.\\nThis is a way to avoid your friends virtually.\\nApps like Freedom block social media and other websites of your choice so that you can't check them while you're studying. Schedule the amount of time you would like to block the websites and sync the app so that it also blocks them on your laptop or computer.\\nIf you really struggle with checking social media while you study, these apps are another way to hold yourself accountable.\\n7. Leave if a group study session is unproductive.\\nIf you can't get work done, kindly excuse yourself to study at home.\\nIf your friends and study buddies are actually analyzing what happened at the spring formal, excuse yourself to study in a quiet, distraction-free environment like the library or your room at home. Be polite and let them know that you can catch up with everyone when you're finished with your work.\\nSay something like, \\\"I'm having more trouble with these vocab words than I thought. I think I need to go home to study for a bit. See y'all tomorrow!\\\"\\n8. Put on headphones to tune out your friends.\\nThis can help if you have to study at school and can't escape them.\\nThat way, you can at least drown out their noise! Listen to some peaceful, calming music to help you focus on your studies. Use noise-canceling headphones for some extra peace and quiet.\\nIf you don't like listening to music while you study, you can still use headphones to tune out the noise. Simply put on your headphones without turning on any music so your friends will know not to bother you.\\n9. Be firm with friends who won't take no for an answer.\\nDon't let your friends convince you not to study.\\nBe clear and stand up for what you want to do. A true friend will understand if you need some time to study quietly.\\nSay something like, \\\"I'd love to hang out this weekend, but I've got a big test tomorrow and I really need to study tonight. I hope you understand!\\\"\\n\", \"简要回答\": \"Friends are wonderful, but they can really make it hard to focus when you're studying. You want to just hang out and cut loose when you're spending time with them, so it's tempting to blow off your work when they're around. If you've really got to ace an upcoming test, it may be best to study solo.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Study at home when you can.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set up a comfortable, solo study space in your room.\", \"描述\": \"Alternatively, work in the living room or use the dining room table as a desk. Whichever room you choose, make sure it's free of distractions. Turn off the TV, ask your siblings to keep the noise down, and keep background music at a quiet volume. Studying at home ensures that your friends won't walk by and distract you at any moment.\"}]}, {\"编号\": 2, \"标题\": \"Try the library for a quiet study session.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a desk that's tucked away and private.\", \"描述\": \"Since talking (or at least talking loudly) is usually prohibited in the library, it's a good choice when you're looking to avoid your friends. Set up your notebook, laptop, and whatever else you need at a private desk and stay focused.\\nVisit your school library or go to the public library in your neighborhood for a change of pace.\\nIf your friend walks by in the library and asks to sit with you, politely say that you need to study alone.\"}]}, {\"编号\": 3, \"标题\": \"Go to a coffee shop for a change of scenery.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose one that your friends don't often frequent.\", \"描述\": \"A coffee shop provides a calm, quiet ambiance for focused studying. Get some coffee or tea to stay energized, pick a one-person table, and set up your study materials.\\nIf you're easily distracted, pick a coffee shop that's not super busy. It can be hard to focus in a crowded, fast-paced environment.\"}]}, {\"编号\": 4, \"标题\": \"Create a study plan to stay focused.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It's easy to get distracted when you don't have an agenda.\", \"描述\": \"Make a plan for everything you want to accomplish during your study session. Write it down to keep track of what you do as you go. Tell yourself that you can't hang out or text your friends until you finish your study goals for the day.\\nCheck off the tasks you complete as you go! This can build your momentum and make you feel accomplished.\"}]}, {\"编号\": 5, \"标题\": \"Change your phone and computer settings.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Text notifications, phone calls, and emails can make it hard to focus.\", \"描述\": \"Try putting your phone on \\\"Do Not Disturb\\\" mode so that you don't get any text alerts or phone calls while you study. If your phone doesn't have this setting, turn off notifications and put it on silent. When you're using your computer, try disabling email notifications and logging out of your social media accounts so that you won't be as tempted to check them.\\nYou could also just put your phone somewhere you're not able to reach it.\\nIf you have a really hard time not checking your phone, schedule breaks throughout your study time to check it. For example, reward yourself with 5 minutes of phone time after completing a reading.\"}]}, {\"编号\": 6, \"标题\": \"Use a productivity app to stop checking social media.\", \"步骤\": [{\"编号\": 1, \"标题\": \"This is a way to avoid your friends virtually.\", \"描述\": \"Apps like Freedom block social media and other websites of your choice so that you can't check them while you're studying. Schedule the amount of time you would like to block the websites and sync the app so that it also blocks them on your laptop or computer.\\nIf you really struggle with checking social media while you study, these apps are another way to hold yourself accountable.\"}]}, {\"编号\": 7, \"标题\": \"Leave if a group study session is unproductive.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you can't get work done, kindly excuse yourself to study at home.\", \"描述\": \"If your friends and study buddies are actually analyzing what happened at the spring formal, excuse yourself to study in a quiet, distraction-free environment like the library or your room at home. Be polite and let them know that you can catch up with everyone when you're finished with your work.\\nSay something like, \\\"I'm having more trouble with these vocab words than I thought. I think I need to go home to study for a bit. See y'all tomorrow!\\\"\"}]}, {\"编号\": 8, \"标题\": \"Put on headphones to tune out your friends.\", \"步骤\": [{\"编号\": 1, \"标题\": \"This can help if you have to study at school and can't escape them.\", \"描述\": \"That way, you can at least drown out their noise! Listen to some peaceful, calming music to help you focus on your studies. Use noise-canceling headphones for some extra peace and quiet.\\nIf you don't like listening to music while you study, you can still use headphones to tune out the noise. Simply put on your headphones without turning on any music so your friends will know not to bother you.\"}]}, {\"编号\": 9, \"标题\": \"Be firm with friends who won't take no for an answer.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't let your friends convince you not to study.\", \"描述\": \"Be clear and stand up for what you want to do. A true friend will understand if you need some time to study quietly.\\nSay something like, \\\"I'd love to hang out this weekend, but I've got a big test tomorrow and I really need to study tonight. I hope you understand!\\\"\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,028 | How to Avoid Friends Without Hurting Them | 1. Ask them to give you some space if you need it.
Be honest and talk to your friend about how you feel.
If you try to avoid being around them, they may catch on and figure out that you’re trying to dodge them, which could make them feel awful. If you still want to be friends, reach out and kindly ask for a little time to yourself.
Try saying something like, “I’ve just got a lot going on right now and I really need a little mental break from people. I could use a little time to myself.”
If you’re trying to avoid someone because you don’t want to be friends with them anymore, the best thing for you to do may be to end your friendship before you hurt them even more.
2. Tell them you can’t text or call them as much.
You can say it’s affecting your school or work performance.
Get out of future conversations with your friend by letting them know that you won’t be sending or responding to text messages or taking phone calls. Mention that you’ve got a lot going on and you can’t stop to check your phone as often. That way, your friend won’t feel offended if you don’t respond to them or pick up their phone call.
Try saying, “Work has been crazy and I really have to focus. I won’t be checking my phone as much, just wanted to let you know.”
3. Mute them on social media.
That way they won’t think you left them on read.
If your friend sends you lots of messages on social media, choose the option to “Mute” the conversation. It won’t actually block them, and you can still check their messages, but it won’t alert you every time you get a new message or notification.
Some messenger apps, like Facebook Messenger, tell your friends when you’ve read their messages. It could hurt your friend's feelings if you read their message but don’t respond. If you mute your friend, it’ll make it easier for you to avoid reading them.
4. Don’t share your plans and location on social media.
That way they won’t think you’re avoiding them.
Try not to post constant updates that could tell your friend where you are and what you’re up to. Avoid tagging your location as well. That way, your friend won’t think you’re out and about and just avoiding them, which could hurt their feelings.
5. Take a fake phone call to get out of talking to them.
If you see them coming, it can help you escape.
Pretend like your phone is vibrating and pull it out of your pocket or purse. Look at it intensely to make it seem like the call is important and hold the phone to your ear. Say hello and start walking away. Your friend may think it’s a serious call and will give you your space to take it.
Try using a few phrases to really sell it. For instance, you could say, “Hello? Yes, this is she. Oh, hi! No, I can talk right now, just a sec.”
You could even wave to your friend as you walk away so they know you saw them but you have to take this call.
6. Pretend you got an important message if you want to leave.
Look at your phone and then get up and walk away.
Similar to a phone call, if you want to avoid an approaching friend (or you just want to get out of a conversation), pull out your phone and take a hard look at your screen. Act like you’re reading a serious message and you’re concerned. Tell your friend you need to go or simply start walking away. Your friend will likely give you your privacy.
You could say something vague like, “I’m sorry, I just had something come up. I gotta go.”
Keep in mind that you can’t fake a major text emergency every time you see your friend, but it can be useful in a pinch.
7. Say you need to go to the bathroom to get away.
Act like it’s urgent and then make your escape.
Use this tactic if your friend catches you off guard while you’re trying to avoid them or if you’re in a conversation that you really want to get out of. Tell them that you’ve got to go to the bathroom right away and head off in the general direction of one. Your friend may ask where you were the next time they see you, and you can say that you weren’t feeling well and went home.
Try shifting back and forth on your feet like you really need to go right now.
Sometimes, just a short break from your friend can be enough to clear your head. A fake bathroom break can give you a few moments to yourself before heading back out to see your friend.
8. Tell them you’re really busy to get out of something.
It’s a simple but effective excuse to avoid making plans.
If your friend is trying to organize a get-together or make plans to meet up and you’re just not up for it, simply tell them you have too much going on. You can try coming up with some fake plans or just keep it vague and say that you’re busy that day.
For instance, you could say something like, “I’m sorry, I’ve got plans on Saturday and can’t make it,” or “Ah, I’ve got to finish a project then, so I'll have to sit this one out.”
9. Reschedule plans if you’ve already agreed to them.
It’s a great way to get out of something without hurting their feelings.
If you’ve already made plans with your friend, not showing up or blowing them off could really upset them. Reach out ask if you can reschedule for another time. They may be totally fine with it, but if they’re hesitant, you can tell them that you had something come up and you really need to reschedule.
For example, you could say, “Hey, so I totally forgot I have a dentist appointment then. Can we reschedule?”
10. Wait until you’re saying goodbye to talk to them at a gathering.
They may feel happy that you spent time with them.
If you’re at an event like a party and you want to avoid your friend, steer clear of them and mingle with other people so you don’t run into them. When you’re about to leave, find your friend and spend a brief moment saying hello just before you tell them that you have to go. They’ll understand and they won’t feel like you’ve avoided them the whole time.
Try walking over to them on your way out and saying, “Hi! I missed you this whole time. It’s so great to see you, but I’m actually leaving now.”
You can even give them a big hug to help sell your goodbye.
Acknowledge their presence and then find a polite way to leave the conversation. Get busy with other people and try to enjoy yourself the best you can.
11. Ghost them if you don’t want to say goodbye at a gathering.
Don’t feel compelled to make a big thing about saying farewell.
Also known as the Irish goodbye or the French exit, ghosting basically means you just leave an event without telling anyone goodbye. If you’re trying to avoid your friend at a party or a gathering, just leave whenever you’re good and ready. They may not even notice you left.
Tips
Don’t give your power to the other person. Avoidance is a game and unhealthy unless they pose a threat to you.[14]
X
Expert Source
Jessica George, MA, CHtCertified Professional Master Life Coach
Expert Interview. 11 February 2022.
Try not to use the same excuse every time or your friend may be more likely to catch on.
Warnings
Keep in mind that your friend has feelings, too. While it may be okay to avoid them every now and then, it could really hurt them if you keep doing it.
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Ask them to give you some space if you need it.\\nBe honest and talk to your friend about how you feel.\\nIf you try to avoid being around them, they may catch on and figure out that you’re trying to dodge them, which could make them feel awful. If you still want to be friends, reach out and kindly ask for a little time to yourself.\\nTry saying something like, “I’ve just got a lot going on right now and I really need a little mental break from people. I could use a little time to myself.”\\nIf you’re trying to avoid someone because you don’t want to be friends with them anymore, the best thing for you to do may be to end your friendship before you hurt them even more.\\n2. Tell them you can’t text or call them as much.\\nYou can say it’s affecting your school or work performance.\\nGet out of future conversations with your friend by letting them know that you won’t be sending or responding to text messages or taking phone calls. Mention that you’ve got a lot going on and you can’t stop to check your phone as often. That way, your friend won’t feel offended if you don’t respond to them or pick up their phone call.\\nTry saying, “Work has been crazy and I really have to focus. I won’t be checking my phone as much, just wanted to let you know.”\\n3. Mute them on social media.\\nThat way they won’t think you left them on read.\\nIf your friend sends you lots of messages on social media, choose the option to “Mute” the conversation. It won’t actually block them, and you can still check their messages, but it won’t alert you every time you get a new message or notification.\\nSome messenger apps, like Facebook Messenger, tell your friends when you’ve read their messages. It could hurt your friend's feelings if you read their message but don’t respond. If you mute your friend, it’ll make it easier for you to avoid reading them.\\n4. Don’t share your plans and location on social media.\\nThat way they won’t think you’re avoiding them.\\nTry not to post constant updates that could tell your friend where you are and what you’re up to. Avoid tagging your location as well. That way, your friend won’t think you’re out and about and just avoiding them, which could hurt their feelings.\\n5. Take a fake phone call to get out of talking to them.\\nIf you see them coming, it can help you escape.\\nPretend like your phone is vibrating and pull it out of your pocket or purse. Look at it intensely to make it seem like the call is important and hold the phone to your ear. Say hello and start walking away. Your friend may think it’s a serious call and will give you your space to take it.\\nTry using a few phrases to really sell it. For instance, you could say, “Hello? Yes, this is she. Oh, hi! No, I can talk right now, just a sec.”\\nYou could even wave to your friend as you walk away so they know you saw them but you have to take this call.\\n6. Pretend you got an important message if you want to leave.\\nLook at your phone and then get up and walk away.\\nSimilar to a phone call, if you want to avoid an approaching friend (or you just want to get out of a conversation), pull out your phone and take a hard look at your screen. Act like you’re reading a serious message and you’re concerned. Tell your friend you need to go or simply start walking away. Your friend will likely give you your privacy.\\nYou could say something vague like, “I’m sorry, I just had something come up. I gotta go.”\\nKeep in mind that you can’t fake a major text emergency every time you see your friend, but it can be useful in a pinch.\\n7. Say you need to go to the bathroom to get away.\\nAct like it’s urgent and then make your escape.\\nUse this tactic if your friend catches you off guard while you’re trying to avoid them or if you’re in a conversation that you really want to get out of. Tell them that you’ve got to go to the bathroom right away and head off in the general direction of one. Your friend may ask where you were the next time they see you, and you can say that you weren’t feeling well and went home.\\nTry shifting back and forth on your feet like you really need to go right now.\\nSometimes, just a short break from your friend can be enough to clear your head. A fake bathroom break can give you a few moments to yourself before heading back out to see your friend.\\n8. Tell them you’re really busy to get out of something.\\nIt’s a simple but effective excuse to avoid making plans.\\nIf your friend is trying to organize a get-together or make plans to meet up and you’re just not up for it, simply tell them you have too much going on. You can try coming up with some fake plans or just keep it vague and say that you’re busy that day.\\nFor instance, you could say something like, “I’m sorry, I’ve got plans on Saturday and can’t make it,” or “Ah, I’ve got to finish a project then, so I'll have to sit this one out.”\\n9. Reschedule plans if you’ve already agreed to them.\\nIt’s a great way to get out of something without hurting their feelings.\\nIf you’ve already made plans with your friend, not showing up or blowing them off could really upset them. Reach out ask if you can reschedule for another time. They may be totally fine with it, but if they’re hesitant, you can tell them that you had something come up and you really need to reschedule.\\nFor example, you could say, “Hey, so I totally forgot I have a dentist appointment then. Can we reschedule?”\\n10. Wait until you’re saying goodbye to talk to them at a gathering.\\nThey may feel happy that you spent time with them.\\nIf you’re at an event like a party and you want to avoid your friend, steer clear of them and mingle with other people so you don’t run into them. When you’re about to leave, find your friend and spend a brief moment saying hello just before you tell them that you have to go. They’ll understand and they won’t feel like you’ve avoided them the whole time.\\nTry walking over to them on your way out and saying, “Hi! I missed you this whole time. It’s so great to see you, but I’m actually leaving now.”\\nYou can even give them a big hug to help sell your goodbye.\\nAcknowledge their presence and then find a polite way to leave the conversation. Get busy with other people and try to enjoy yourself the best you can.\\n11. Ghost them if you don’t want to say goodbye at a gathering.\\nDon’t feel compelled to make a big thing about saying farewell.\\nAlso known as the Irish goodbye or the French exit, ghosting basically means you just leave an event without telling anyone goodbye. If you’re trying to avoid your friend at a party or a gathering, just leave whenever you’re good and ready. They may not even notice you left.\\nTips\\nDon’t give your power to the other person. Avoidance is a game and unhealthy unless they pose a threat to you.[14]\\nX\\nExpert Source\\n\\nJessica George, MA, CHtCertified Professional Master Life Coach\\nExpert Interview. 11 February 2022.\\nTry not to use the same excuse every time or your friend may be more likely to catch on.\\nWarnings\\nKeep in mind that your friend has feelings, too. While it may be okay to avoid them every now and then, it could really hurt them if you keep doing it.\\n\", \"简要回答\": \"Sometimes, you just need a break—even from your friends! It’s totally normal and okay to want some time and space away from someone. The trick is to do it in a way that won’t hurt their feelings. Fortunately, there are actually plenty of ways you can do it. You can slowly drift away over time and wait for them to get the message, or simply find a way to always be busy whenever they ask to hang out. In the moment, a fake phone call can always get you out in a pinch! To help you out, we’ve put together a list of options you can choose from so you can avoid your friends without upsetting them.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Ask them to give you some space if you need it.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be honest and talk to your friend about how you feel.\", \"描述\": \"If you try to avoid being around them, they may catch on and figure out that you’re trying to dodge them, which could make them feel awful. If you still want to be friends, reach out and kindly ask for a little time to yourself.\\nTry saying something like, “I’ve just got a lot going on right now and I really need a little mental break from people. I could use a little time to myself.”\\nIf you’re trying to avoid someone because you don’t want to be friends with them anymore, the best thing for you to do may be to end your friendship before you hurt them even more.\"}]}, {\"编号\": 2, \"标题\": \"Tell them you can’t text or call them as much.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You can say it’s affecting your school or work performance.\", \"描述\": \"Get out of future conversations with your friend by letting them know that you won’t be sending or responding to text messages or taking phone calls. Mention that you’ve got a lot going on and you can’t stop to check your phone as often. That way, your friend won’t feel offended if you don’t respond to them or pick up their phone call.\\nTry saying, “Work has been crazy and I really have to focus. I won’t be checking my phone as much, just wanted to let you know.”\"}]}, {\"编号\": 3, \"标题\": \"Mute them on social media.\", \"步骤\": [{\"编号\": 1, \"标题\": \"That way they won’t think you left them on read.\", \"描述\": \"If your friend sends you lots of messages on social media, choose the option to “Mute” the conversation. It won’t actually block them, and you can still check their messages, but it won’t alert you every time you get a new message or notification.\\nSome messenger apps, like Facebook Messenger, tell your friends when you’ve read their messages. It could hurt your friend's feelings if you read their message but don’t respond. If you mute your friend, it’ll make it easier for you to avoid reading them.\"}]}, {\"编号\": 4, \"标题\": \"Don’t share your plans and location on social media.\", \"步骤\": [{\"编号\": 1, \"标题\": \"That way they won’t think you’re avoiding them.\", \"描述\": \"Try not to post constant updates that could tell your friend where you are and what you’re up to. Avoid tagging your location as well. That way, your friend won’t think you’re out and about and just avoiding them, which could hurt their feelings.\"}]}, {\"编号\": 5, \"标题\": \"Take a fake phone call to get out of talking to them.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you see them coming, it can help you escape.\", \"描述\": \"Pretend like your phone is vibrating and pull it out of your pocket or purse. Look at it intensely to make it seem like the call is important and hold the phone to your ear. Say hello and start walking away. Your friend may think it’s a serious call and will give you your space to take it.\\nTry using a few phrases to really sell it. For instance, you could say, “Hello? Yes, this is she. Oh, hi! No, I can talk right now, just a sec.”\\nYou could even wave to your friend as you walk away so they know you saw them but you have to take this call.\"}]}, {\"编号\": 6, \"标题\": \"Pretend you got an important message if you want to leave.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Look at your phone and then get up and walk away.\", \"描述\": \"Similar to a phone call, if you want to avoid an approaching friend (or you just want to get out of a conversation), pull out your phone and take a hard look at your screen. Act like you’re reading a serious message and you’re concerned. Tell your friend you need to go or simply start walking away. Your friend will likely give you your privacy.\\nYou could say something vague like, “I’m sorry, I just had something come up. I gotta go.”\\nKeep in mind that you can’t fake a major text emergency every time you see your friend, but it can be useful in a pinch.\"}]}, {\"编号\": 7, \"标题\": \"Say you need to go to the bathroom to get away.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Act like it’s urgent and then make your escape.\", \"描述\": \"Use this tactic if your friend catches you off guard while you’re trying to avoid them or if you’re in a conversation that you really want to get out of. Tell them that you’ve got to go to the bathroom right away and head off in the general direction of one. Your friend may ask where you were the next time they see you, and you can say that you weren’t feeling well and went home.\\nTry shifting back and forth on your feet like you really need to go right now.\\nSometimes, just a short break from your friend can be enough to clear your head. A fake bathroom break can give you a few moments to yourself before heading back out to see your friend.\"}]}, {\"编号\": 8, \"标题\": \"Tell them you’re really busy to get out of something.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It’s a simple but effective excuse to avoid making plans.\", \"描述\": \"If your friend is trying to organize a get-together or make plans to meet up and you’re just not up for it, simply tell them you have too much going on. You can try coming up with some fake plans or just keep it vague and say that you’re busy that day.\\nFor instance, you could say something like, “I’m sorry, I’ve got plans on Saturday and can’t make it,” or “Ah, I’ve got to finish a project then, so I'll have to sit this one out.”\"}]}, {\"编号\": 9, \"标题\": \"Reschedule plans if you’ve already agreed to them.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It’s a great way to get out of something without hurting their feelings.\", \"描述\": \"If you’ve already made plans with your friend, not showing up or blowing them off could really upset them. Reach out ask if you can reschedule for another time. They may be totally fine with it, but if they’re hesitant, you can tell them that you had something come up and you really need to reschedule.\\nFor example, you could say, “Hey, so I totally forgot I have a dentist appointment then. Can we reschedule?”\"}]}, {\"编号\": 10, \"标题\": \"Wait until you’re saying goodbye to talk to them at a gathering.\", \"步骤\": [{\"编号\": 1, \"标题\": \"They may feel happy that you spent time with them.\", \"描述\": \"If you’re at an event like a party and you want to avoid your friend, steer clear of them and mingle with other people so you don’t run into them. When you’re about to leave, find your friend and spend a brief moment saying hello just before you tell them that you have to go. They’ll understand and they won’t feel like you’ve avoided them the whole time.\\nTry walking over to them on your way out and saying, “Hi! I missed you this whole time. It’s so great to see you, but I’m actually leaving now.”\\nYou can even give them a big hug to help sell your goodbye.\\nAcknowledge their presence and then find a polite way to leave the conversation. Get busy with other people and try to enjoy yourself the best you can.\"}]}, {\"编号\": 11, \"标题\": \"Ghost them if you don’t want to say goodbye at a gathering.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t feel compelled to make a big thing about saying farewell.\", \"描述\": \"Also known as the Irish goodbye or the French exit, ghosting basically means you just leave an event without telling anyone goodbye. If you’re trying to avoid your friend at a party or a gathering, just leave whenever you’re good and ready. They may not even notice you left.\"}], \"小提示\": [\"Don’t give your power to the other person. Avoidance is a game and unhealthy unless they pose a threat to you.[14]\\nX\\nExpert Source\\n\\nJessica George, MA, CHtCertified Professional Master Life Coach\\nExpert Interview. 11 February 2022.\\n\", \"Try not to use the same excuse every time or your friend may be more likely to catch on.\\n\"], \"注意事项\": [\"Keep in mind that your friend has feelings, too. While it may be okay to avoid them every now and then, it could really hurt them if you keep doing it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,029 | How to Avoid Frightening Your Pet Mouse | 1. Letting Your Mouse Get Used to You
1-1. Allow your mouse to adjust before initiating direct interaction.
Give your mouse some time to adjust to its setting and to you. This may be anywhere from three days to a week.
You can start by sitting close to your mouse’s cage to allow it to get used to you and your scent.
1-2. Give your mouse something of yours.
You may give them something like a cut sock, since they may use it as a nest or shelter. Mice have poor eyesight, so they heavily rely on scent. Giving them something of yours will help them become acclimated to your scent. Just be sure to change it often so your scent is still present.
1-3. Hold out your hand to see if it will climb in.
After feeding it a few times, feel free to stick your hand out to your mouse without food to see if it will approach you. If it feels comfortable, your mouse will sit in your hand for a few minutes.
1-4. Speak to your mouse gently so they become accustomed to your voice.
Calmly speak to your mouse and call them by name. Do this during times when they are awake and active, and reward them with treats when they respond.
Mice are incredibly intelligent creatures. They can even recognize and respond to the sound of their names.
2. Training Your Mouse
2-1. Move slowly around your mouse so you don’t startle it.
Mice are easily frightened creatures since they are used to being food for many predators. Mice have sensitive whiskers which allow them to detect sudden movement, so reassure your mouse that you mean no harm and don’t use jerky and sharp movements in its presence.
2-2. Offer your mouse treats so it will approach you.
Start by offering treats through the cage bars. Once your mouse is comfortable taking treats through the bars from you, feed it treats from your hand through the cage door. After it feels comfortable approaching you, consistently feed your mouse directly from your hand by putting food and treats in the palm of your hand and gently offer it to your mouse.
Work slowly. You may have to use a lot of treats, but patience is key. Mice eat around 15 to 20 times a day, so there will be plenty of times to practice!
Give them unsweetened yogurt from the tip of your finger for a tasty treat.
2-3. Hold your mouse carefully everyday.
To hold it, pick it up and carry it in the palm of your cupped hand. Always pick them up slowly, and if they appear scared, immediately put them down. Never pick up your mouse by the tail if you’re not experienced since it can break.
If your mouse is not yet tame, carefully guide it into something that can be picked up, like a toilet tissue roll or a paper cup.
A word of caution, mice can and will jump, so don't hold it up too high. Certain heights can be dangerous.
Picking up your mouse and proving that no danger has come to it is the best way for it to trust you, so handle it with great care.
2-4. Play with your mouse for half an hour every day.
Mice, being the intelligent creatures they are, will begin to associate playtime with you. They learn like humans, so play with them for about 30 minutes a day repetitively. In order for your mouse to remember who you are and that you’re not a threat, consistent play is good.
Don’t wear long sleeves so it can smell you better if it decides to climb onto you.
3. Preventing Stress
3-1. Keep your mouse company with other mice.
Mice, like humans, are extremely social creatures. Having a mouse live by itself stresses it out, so keeping your mouse happy will include making sure it has at least one other companion.
Make sure only female mice are kept together. Male mice are best kept alone, as they may fight with unfamiliar males or rapidly procreate with female mice.
If you have a lonely mouse, give them lots of human attention and affection.
3-2. Prevent exposure to bright or flashing lights.
Mice have poor eyesight, so bright and flashing lights can hurt their eyes and startle them. They prefer dark places, so it may be best for their cages to be in a room without TVs and harsh sunlight.
Mice tend to be more active at night since they perceive there is the least amount of danger present to them at this time. This is especially so in an environment with humans.
3-3. Refrain from exposing your mouse to the sounds of predators.
Keep them away from other pets, especially cats and dogs. Mice have an acute sense of sound. This is why mice are terrified of loud, abrupt sounds as well as high-pitched sounds, unable to be heard by humans.
Predators of mice include cats, owls, dogs, and snakes.
Mice produce high-pitched sounds that warn other mice when there is danger present.
Warnings
Mice can bite, but very rarely and only when frightened.[25]
X
Research source
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Letting Your Mouse Get Used to You\\n1-1. Allow your mouse to adjust before initiating direct interaction.\\nGive your mouse some time to adjust to its setting and to you. This may be anywhere from three days to a week.\\nYou can start by sitting close to your mouse’s cage to allow it to get used to you and your scent.\\n1-2. Give your mouse something of yours.\\nYou may give them something like a cut sock, since they may use it as a nest or shelter. Mice have poor eyesight, so they heavily rely on scent. Giving them something of yours will help them become acclimated to your scent. Just be sure to change it often so your scent is still present.\\n1-3. Hold out your hand to see if it will climb in.\\nAfter feeding it a few times, feel free to stick your hand out to your mouse without food to see if it will approach you. If it feels comfortable, your mouse will sit in your hand for a few minutes.\\n1-4. Speak to your mouse gently so they become accustomed to your voice.\\nCalmly speak to your mouse and call them by name. Do this during times when they are awake and active, and reward them with treats when they respond.\\nMice are incredibly intelligent creatures. They can even recognize and respond to the sound of their names.\\n2. Training Your Mouse\\n2-1. Move slowly around your mouse so you don’t startle it.\\nMice are easily frightened creatures since they are used to being food for many predators. Mice have sensitive whiskers which allow them to detect sudden movement, so reassure your mouse that you mean no harm and don’t use jerky and sharp movements in its presence.\\n2-2. Offer your mouse treats so it will approach you.\\nStart by offering treats through the cage bars. Once your mouse is comfortable taking treats through the bars from you, feed it treats from your hand through the cage door. After it feels comfortable approaching you, consistently feed your mouse directly from your hand by putting food and treats in the palm of your hand and gently offer it to your mouse.\\nWork slowly. You may have to use a lot of treats, but patience is key. Mice eat around 15 to 20 times a day, so there will be plenty of times to practice!\\nGive them unsweetened yogurt from the tip of your finger for a tasty treat.\\n2-3. Hold your mouse carefully everyday.\\nTo hold it, pick it up and carry it in the palm of your cupped hand. Always pick them up slowly, and if they appear scared, immediately put them down. Never pick up your mouse by the tail if you’re not experienced since it can break.\\nIf your mouse is not yet tame, carefully guide it into something that can be picked up, like a toilet tissue roll or a paper cup.\\nA word of caution, mice can and will jump, so don't hold it up too high. Certain heights can be dangerous.\\nPicking up your mouse and proving that no danger has come to it is the best way for it to trust you, so handle it with great care.\\n2-4. Play with your mouse for half an hour every day.\\nMice, being the intelligent creatures they are, will begin to associate playtime with you. They learn like humans, so play with them for about 30 minutes a day repetitively. In order for your mouse to remember who you are and that you’re not a threat, consistent play is good.\\nDon’t wear long sleeves so it can smell you better if it decides to climb onto you.\\n3. Preventing Stress\\n3-1. Keep your mouse company with other mice.\\nMice, like humans, are extremely social creatures. Having a mouse live by itself stresses it out, so keeping your mouse happy will include making sure it has at least one other companion.\\nMake sure only female mice are kept together. Male mice are best kept alone, as they may fight with unfamiliar males or rapidly procreate with female mice.\\nIf you have a lonely mouse, give them lots of human attention and affection.\\n3-2. Prevent exposure to bright or flashing lights.\\nMice have poor eyesight, so bright and flashing lights can hurt their eyes and startle them. They prefer dark places, so it may be best for their cages to be in a room without TVs and harsh sunlight. \\nMice tend to be more active at night since they perceive there is the least amount of danger present to them at this time. This is especially so in an environment with humans.\\n3-3. Refrain from exposing your mouse to the sounds of predators.\\nKeep them away from other pets, especially cats and dogs. Mice have an acute sense of sound. This is why mice are terrified of loud, abrupt sounds as well as high-pitched sounds, unable to be heard by humans.\\nPredators of mice include cats, owls, dogs, and snakes.\\nMice produce high-pitched sounds that warn other mice when there is danger present.\\nWarnings\\nMice can bite, but very rarely and only when frightened.[25]\\nX\\nResearch source\\n\", \"简要回答\": \"Mice are naturally timid and fearful creatures. They have many predators, so being wary of new things increases their chances of survival. Gaining the trust of your pet mouse is key to avoid frightening it! You and your mouse are both getting acclimated to each other, so it may take time to become comfortable with each other. Avoid frightening your mouse by letting it get used to you, gently teaching it to accept you, and keeping it de-stressed.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Letting Your Mouse Get Used to You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Allow your mouse to adjust before initiating direct interaction.\", \"描述\": \"Give your mouse some time to adjust to its setting and to you. This may be anywhere from three days to a week.\\nYou can start by sitting close to your mouse’s cage to allow it to get used to you and your scent.\"}, {\"编号\": 2, \"标题\": \"Give your mouse something of yours.\", \"描述\": \"You may give them something like a cut sock, since they may use it as a nest or shelter. Mice have poor eyesight, so they heavily rely on scent. Giving them something of yours will help them become acclimated to your scent. Just be sure to change it often so your scent is still present.\"}, {\"编号\": 3, \"标题\": \"Hold out your hand to see if it will climb in.\", \"描述\": \"After feeding it a few times, feel free to stick your hand out to your mouse without food to see if it will approach you. If it feels comfortable, your mouse will sit in your hand for a few minutes.\"}, {\"编号\": 4, \"标题\": \"Speak to your mouse gently so they become accustomed to your voice.\", \"描述\": \"Calmly speak to your mouse and call them by name. Do this during times when they are awake and active, and reward them with treats when they respond.\\nMice are incredibly intelligent creatures. They can even recognize and respond to the sound of their names.\"}]}, {\"编号\": 2, \"标题\": \"Training Your Mouse\", \"步骤\": [{\"编号\": 1, \"标题\": \"Move slowly around your mouse so you don’t startle it.\", \"描述\": \"Mice are easily frightened creatures since they are used to being food for many predators. Mice have sensitive whiskers which allow them to detect sudden movement, so reassure your mouse that you mean no harm and don’t use jerky and sharp movements in its presence.\"}, {\"编号\": 2, \"标题\": \"Offer your mouse treats so it will approach you.\", \"描述\": \"Start by offering treats through the cage bars. Once your mouse is comfortable taking treats through the bars from you, feed it treats from your hand through the cage door. After it feels comfortable approaching you, consistently feed your mouse directly from your hand by putting food and treats in the palm of your hand and gently offer it to your mouse.\\nWork slowly. You may have to use a lot of treats, but patience is key. Mice eat around 15 to 20 times a day, so there will be plenty of times to practice!\\nGive them unsweetened yogurt from the tip of your finger for a tasty treat.\"}, {\"编号\": 3, \"标题\": \"Hold your mouse carefully everyday.\", \"描述\": \"To hold it, pick it up and carry it in the palm of your cupped hand. Always pick them up slowly, and if they appear scared, immediately put them down. Never pick up your mouse by the tail if you’re not experienced since it can break.\\nIf your mouse is not yet tame, carefully guide it into something that can be picked up, like a toilet tissue roll or a paper cup.\\nA word of caution, mice can and will jump, so don't hold it up too high. Certain heights can be dangerous.\\nPicking up your mouse and proving that no danger has come to it is the best way for it to trust you, so handle it with great care.\"}, {\"编号\": 4, \"标题\": \"Play with your mouse for half an hour every day.\", \"描述\": \"Mice, being the intelligent creatures they are, will begin to associate playtime with you. They learn like humans, so play with them for about 30 minutes a day repetitively. In order for your mouse to remember who you are and that you’re not a threat, consistent play is good.\\nDon’t wear long sleeves so it can smell you better if it decides to climb onto you.\"}]}, {\"编号\": 3, \"标题\": \"Preventing Stress\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your mouse company with other mice.\", \"描述\": \"Mice, like humans, are extremely social creatures. Having a mouse live by itself stresses it out, so keeping your mouse happy will include making sure it has at least one other companion.\\nMake sure only female mice are kept together. Male mice are best kept alone, as they may fight with unfamiliar males or rapidly procreate with female mice.\\nIf you have a lonely mouse, give them lots of human attention and affection.\"}, {\"编号\": 2, \"标题\": \"Prevent exposure to bright or flashing lights.\", \"描述\": \"Mice have poor eyesight, so bright and flashing lights can hurt their eyes and startle them. They prefer dark places, so it may be best for their cages to be in a room without TVs and harsh sunlight. \\nMice tend to be more active at night since they perceive there is the least amount of danger present to them at this time. This is especially so in an environment with humans.\"}, {\"编号\": 3, \"标题\": \"Refrain from exposing your mouse to the sounds of predators.\", \"描述\": \"Keep them away from other pets, especially cats and dogs. Mice have an acute sense of sound. This is why mice are terrified of loud, abrupt sounds as well as high-pitched sounds, unable to be heard by humans.\\nPredators of mice include cats, owls, dogs, and snakes.\\nMice produce high-pitched sounds that warn other mice when there is danger present.\"}], \"注意事项\": [\"Mice can bite, but very rarely and only when frightened.[25]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,030 | 13 Science-Backed Ways to Avoid Fructose | 1. Stay away from high-fructose fruits.
Apples are one of the biggest offenders out there.
While fruit is fine to eat in moderation, high-fructose fruits like mango, pear, watermelon, grapes, and raisins will only leave you with gut pain and other uncomfortable symptoms. Instead, stick with low-fructose fruits, like:
Lemons and limes
Bananas
Cranberries
Mandarin oranges
Strawberries
Avocados
Dieticians advise only eating 1-2 baseball-sized servings of fruit each day to help keep your symptoms away.
2. Steer clear of high-fructose veggies.
Onions, asparagus, and other veggies are full of fructose.
Veggies like artichokes, broccoli, leeks, mushrooms, shallots, red peppers, peas, and okra are known to cause unpleasant flare-ups for fructose-intolerant individuals. Stock up on plenty of low-fructose veggies instead, such as:
Sweet potato
Turnip greens
Spinach
Green pepper
Chives
Dieticians advise eating no more than 3 servings of veggies each day on a low-fructose diet. For reference, one serving of vegetables equals 1 cup of leafy greens or a ½ cup of any frozen, fresh, or canned veggies.
3. Limit flavored dairy products.
Dairy products like flavored milk and yogurt can be high in fructose.
Dairy items with fruit flavoring are also high in added sugar and fructose-containing products—even products flavored with natural fruit. To be safe, stick with plain dairy products instead.
If you want to add some flavor to your yogurt, mix in natural flavors and spices like vanilla or cinnamon.
4. Skip sugary cereals.
Shop for low-fructose cereals with less than 6 grams of sugar per serving.
Make sure that the sugar or sweetener ingredient is towards the bottom of the ingredients list, too. Here are a few safe, low-fructose varieties to choose from:
Cornflakes
Frosted Flakes
Crispix
Rice Krispies or Frosted Krispies
Oatmeal, oat-based cereals, and porridge are also safe options if you’re on a low-fructose diet.
5. Ditch ready-made meals and desserts.
Strive to eat meals you prepare for yourself at home.
Homemade meals are better than boxed dinners or other microwavable meals, which are often made with high-fructose corn syrup. Also, try to avoid any commercial baked goods and desserts, which are often high in fructose.
In moderation, chocolate can be a great dessert option on a low-fructose diet. Dieticians suggest limiting yourself to 5 squares of dark chocolate, 4 squares of milk chocolate, or 3 squares of white chocolate.
A bowl of lactose-free ice cream is another refreshing, low-fructose dessert alternative.
6. Toss out any high-fructose snacks.
Fruit leathers, muesli bars, and dried fruit are all bad news.
Thankfully, there are plenty of low-fructose snack options out there that shouldn’t trigger any unpleasant symptoms, like:
Tortilla chips
Coconut yogurt
Pretzels
Boiled eggs
7. Avoid high-fructose condiments and sauces.
Tomato sauce, jam, and Asian-style sauces are just a few to steer clear of.
Many condiments and sauces have some amount of fructose in them, including reduced-fat mayonnaise, pasta sauce, tomato paste, and chutney. If possible, clear these items out of your refrigerator and pantry if you have them on hand.
Some condiments, like mayonnaise, tomato sauce, and BBQ sauce, can be enjoyed in small servings that are less than 3 US tbsp (44 mL).
Like tomato paste and tomato sauce, ketchup also isn’t recommended for people with fructose intolerance.
8. Switch to a low-fructose bread.
Wheat, rye, and barley bread aren’t good options for a low-fructose diet.
Instead, stick with bread that is wheat-free and gluten-free. Cornbread, rice bread, potato flour bread, and spelt sourdough bread are all safe options to choose from.
Feel free to change things up with gluten-free or wheat-free pasta, too.
Talk to your doctor and ask for their recommendation on how much bread you can eat. Not everyone on a low-fructose diet can tolerate bread, even low-fructose varieties.
9. Stop drinking high-fructose beverages.
Soda and fruit juice are a few drinks to avoid.
If you’d like to add a little variety to your beverage line-up, opt for low-fructose drinks like coffee or sucrose-sweetened soda.
Apple juice is especially high in fructose, so try to avoid it if you can.
Stick with sugar-free drinks that are pretty low in fake sweeteners like acesulfame k and aspartame.
10. Steer clear of any high-fructose alcohol.
Rum is a big red flag for low-fructose diets.
Alcohol can be pretty irritating to your GI system in general, so it’s really best to save it for special occasions. When you do pour yourself a glass, opt for beer, wine, or spirits low in fructose.
11. Ditch any items with fructose listed on the label.
Check the ingredients for things like high-fructose corn syrup (HFCS).
Reading food labels is one of the most effective ways to limit and avoid fructose in your diet. The key is knowing what to look for. As you read each food label, scan for a few different fructose-based sweeteners:
Agave nectar
Palm or coconut sugar
Maple syrup
Molasses
Sorghum
Invert sugar
12. Kick high-fructose corn syrup from your diet.
HFCS is an especially unhealthy form of fructose.
Commonly found in candy, soda, and processed foods, excess HFCS can lead to serious health concerns like obesity, insulin resistance, and type 2 diabetes. Always avoid this ingredient when you’re grocery shopping, as it can also pop up in unexpected places like:
Canned food
Cereal
Jellies
Condiments
13. Create a meal plan with your doctor.
A customized meal plan can cater to your exact level of fructose tolerance.
Safe fructose levels vary from person to person, so it helps to ask a doctor or dietician for advice. Schedule an appointment to figure out what you can and cannot eat. Also, ask about the exact amount of fructose you can have per day so you don’t go over.
If you’re sensitive to a lot of different foods and ingredients, ask your diet or dietician if you can try a low FODMAP diet. This type of diet limits a lot of triggering foods and ingredients, including fructose.
Tips
Cut out or limit beans from your diet as much as possible. They don’t have a lot of fructose in them, but they can cause a lot of unpleasant gassiness.[27]
X
Research source
Warnings
Steer clear of any foods or beverages with “sorbitol” included on the ingredients list. Sorbitol is a sugar alcohol that can worsen digestive symptoms for some, so it’s best to avoid it altogether.[28]
X
Research source
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Stay away from high-fructose fruits.\\nApples are one of the biggest offenders out there.\\nWhile fruit is fine to eat in moderation, high-fructose fruits like mango, pear, watermelon, grapes, and raisins will only leave you with gut pain and other uncomfortable symptoms. Instead, stick with low-fructose fruits, like:\\nLemons and limes\\nBananas\\nCranberries\\nMandarin oranges\\nStrawberries\\nAvocados\\nDieticians advise only eating 1-2 baseball-sized servings of fruit each day to help keep your symptoms away.\\n2. Steer clear of high-fructose veggies.\\nOnions, asparagus, and other veggies are full of fructose.\\nVeggies like artichokes, broccoli, leeks, mushrooms, shallots, red peppers, peas, and okra are known to cause unpleasant flare-ups for fructose-intolerant individuals. Stock up on plenty of low-fructose veggies instead, such as:\\nSweet potato\\nTurnip greens\\nSpinach\\nGreen pepper\\nChives\\nDieticians advise eating no more than 3 servings of veggies each day on a low-fructose diet. For reference, one serving of vegetables equals 1 cup of leafy greens or a ½ cup of any frozen, fresh, or canned veggies.\\n3. Limit flavored dairy products.\\nDairy products like flavored milk and yogurt can be high in fructose.\\nDairy items with fruit flavoring are also high in added sugar and fructose-containing products—even products flavored with natural fruit. To be safe, stick with plain dairy products instead.\\nIf you want to add some flavor to your yogurt, mix in natural flavors and spices like vanilla or cinnamon.\\n4. Skip sugary cereals.\\nShop for low-fructose cereals with less than 6 grams of sugar per serving.\\nMake sure that the sugar or sweetener ingredient is towards the bottom of the ingredients list, too. Here are a few safe, low-fructose varieties to choose from:\\nCornflakes\\nFrosted Flakes\\nCrispix\\nRice Krispies or Frosted Krispies\\nOatmeal, oat-based cereals, and porridge are also safe options if you’re on a low-fructose diet.\\n5. Ditch ready-made meals and desserts.\\nStrive to eat meals you prepare for yourself at home.\\nHomemade meals are better than boxed dinners or other microwavable meals, which are often made with high-fructose corn syrup. Also, try to avoid any commercial baked goods and desserts, which are often high in fructose.\\nIn moderation, chocolate can be a great dessert option on a low-fructose diet. Dieticians suggest limiting yourself to 5 squares of dark chocolate, 4 squares of milk chocolate, or 3 squares of white chocolate.\\nA bowl of lactose-free ice cream is another refreshing, low-fructose dessert alternative.\\n6. Toss out any high-fructose snacks.\\nFruit leathers, muesli bars, and dried fruit are all bad news.\\nThankfully, there are plenty of low-fructose snack options out there that shouldn’t trigger any unpleasant symptoms, like:\\nTortilla chips\\nCoconut yogurt\\nPretzels\\nBoiled eggs\\n7. Avoid high-fructose condiments and sauces.\\nTomato sauce, jam, and Asian-style sauces are just a few to steer clear of.\\nMany condiments and sauces have some amount of fructose in them, including reduced-fat mayonnaise, pasta sauce, tomato paste, and chutney. If possible, clear these items out of your refrigerator and pantry if you have them on hand.\\nSome condiments, like mayonnaise, tomato sauce, and BBQ sauce, can be enjoyed in small servings that are less than 3 US tbsp (44 mL).\\nLike tomato paste and tomato sauce, ketchup also isn’t recommended for people with fructose intolerance.\\n8. Switch to a low-fructose bread.\\nWheat, rye, and barley bread aren’t good options for a low-fructose diet.\\nInstead, stick with bread that is wheat-free and gluten-free. Cornbread, rice bread, potato flour bread, and spelt sourdough bread are all safe options to choose from.\\nFeel free to change things up with gluten-free or wheat-free pasta, too.\\nTalk to your doctor and ask for their recommendation on how much bread you can eat. Not everyone on a low-fructose diet can tolerate bread, even low-fructose varieties.\\n9. Stop drinking high-fructose beverages.\\nSoda and fruit juice are a few drinks to avoid.\\nIf you’d like to add a little variety to your beverage line-up, opt for low-fructose drinks like coffee or sucrose-sweetened soda.\\nApple juice is especially high in fructose, so try to avoid it if you can.\\nStick with sugar-free drinks that are pretty low in fake sweeteners like acesulfame k and aspartame.\\n10. Steer clear of any high-fructose alcohol.\\nRum is a big red flag for low-fructose diets.\\nAlcohol can be pretty irritating to your GI system in general, so it’s really best to save it for special occasions. When you do pour yourself a glass, opt for beer, wine, or spirits low in fructose.\\n11. Ditch any items with fructose listed on the label.\\nCheck the ingredients for things like high-fructose corn syrup (HFCS).\\nReading food labels is one of the most effective ways to limit and avoid fructose in your diet. The key is knowing what to look for. As you read each food label, scan for a few different fructose-based sweeteners:\\nAgave nectar\\nPalm or coconut sugar\\nMaple syrup\\nMolasses\\nSorghum\\nInvert sugar\\n12. Kick high-fructose corn syrup from your diet.\\nHFCS is an especially unhealthy form of fructose.\\nCommonly found in candy, soda, and processed foods, excess HFCS can lead to serious health concerns like obesity, insulin resistance, and type 2 diabetes. Always avoid this ingredient when you’re grocery shopping, as it can also pop up in unexpected places like:\\nCanned food\\nCereal\\nJellies\\nCondiments\\n13. Create a meal plan with your doctor.\\nA customized meal plan can cater to your exact level of fructose tolerance.\\nSafe fructose levels vary from person to person, so it helps to ask a doctor or dietician for advice. Schedule an appointment to figure out what you can and cannot eat. Also, ask about the exact amount of fructose you can have per day so you don’t go over.\\nIf you’re sensitive to a lot of different foods and ingredients, ask your diet or dietician if you can try a low FODMAP diet. This type of diet limits a lot of triggering foods and ingredients, including fructose.\\nTips\\nCut out or limit beans from your diet as much as possible. They don’t have a lot of fructose in them, but they can cause a lot of unpleasant gassiness.[27]\\nX\\nResearch source\\nWarnings\\nSteer clear of any foods or beverages with “sorbitol” included on the ingredients list. Sorbitol is a sugar alcohol that can worsen digestive symptoms for some, so it’s best to avoid it altogether.[28]\\nX\\nResearch source\\n\", \"简要回答\": \"Are you switching to a low-fructose diet? Sticking with low-fructose foods is a great and effective way to combat fructose intolerance and/or GI issues like IBS—best of all, it’s totally doable. Read on for plenty of tips, tricks, and suggestions to help you cut fructose from your day-to-day meals and snacks.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stay away from high-fructose fruits.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Apples are one of the biggest offenders out there.\", \"描述\": \"While fruit is fine to eat in moderation, high-fructose fruits like mango, pear, watermelon, grapes, and raisins will only leave you with gut pain and other uncomfortable symptoms. Instead, stick with low-fructose fruits, like:\\nLemons and limes\\nBananas\\nCranberries\\nMandarin oranges\\nStrawberries\\nAvocados\\nDieticians advise only eating 1-2 baseball-sized servings of fruit each day to help keep your symptoms away.\"}]}, {\"编号\": 2, \"标题\": \"Steer clear of high-fructose veggies.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Onions, asparagus, and other veggies are full of fructose.\", \"描述\": \"Veggies like artichokes, broccoli, leeks, mushrooms, shallots, red peppers, peas, and okra are known to cause unpleasant flare-ups for fructose-intolerant individuals. Stock up on plenty of low-fructose veggies instead, such as:\\nSweet potato\\nTurnip greens\\nSpinach\\nGreen pepper\\nChives\\nDieticians advise eating no more than 3 servings of veggies each day on a low-fructose diet. For reference, one serving of vegetables equals 1 cup of leafy greens or a ½ cup of any frozen, fresh, or canned veggies.\"}]}, {\"编号\": 3, \"标题\": \"Limit flavored dairy products.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dairy products like flavored milk and yogurt can be high in fructose.\", \"描述\": \"Dairy items with fruit flavoring are also high in added sugar and fructose-containing products—even products flavored with natural fruit. To be safe, stick with plain dairy products instead.\\nIf you want to add some flavor to your yogurt, mix in natural flavors and spices like vanilla or cinnamon.\"}]}, {\"编号\": 4, \"标题\": \"Skip sugary cereals.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Shop for low-fructose cereals with less than 6 grams of sugar per serving.\", \"描述\": \"Make sure that the sugar or sweetener ingredient is towards the bottom of the ingredients list, too. Here are a few safe, low-fructose varieties to choose from:\\nCornflakes\\nFrosted Flakes\\nCrispix\\nRice Krispies or Frosted Krispies\\nOatmeal, oat-based cereals, and porridge are also safe options if you’re on a low-fructose diet.\"}]}, {\"编号\": 5, \"标题\": \"Ditch ready-made meals and desserts.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Strive to eat meals you prepare for yourself at home.\", \"描述\": \"Homemade meals are better than boxed dinners or other microwavable meals, which are often made with high-fructose corn syrup. Also, try to avoid any commercial baked goods and desserts, which are often high in fructose.\\nIn moderation, chocolate can be a great dessert option on a low-fructose diet. Dieticians suggest limiting yourself to 5 squares of dark chocolate, 4 squares of milk chocolate, or 3 squares of white chocolate.\\nA bowl of lactose-free ice cream is another refreshing, low-fructose dessert alternative.\"}]}, {\"编号\": 6, \"标题\": \"Toss out any high-fructose snacks.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Fruit leathers, muesli bars, and dried fruit are all bad news.\", \"描述\": \"Thankfully, there are plenty of low-fructose snack options out there that shouldn’t trigger any unpleasant symptoms, like:\\nTortilla chips\\nCoconut yogurt\\nPretzels\\nBoiled eggs\"}]}, {\"编号\": 7, \"标题\": \"Avoid high-fructose condiments and sauces.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tomato sauce, jam, and Asian-style sauces are just a few to steer clear of.\", \"描述\": \"Many condiments and sauces have some amount of fructose in them, including reduced-fat mayonnaise, pasta sauce, tomato paste, and chutney. If possible, clear these items out of your refrigerator and pantry if you have them on hand.\\nSome condiments, like mayonnaise, tomato sauce, and BBQ sauce, can be enjoyed in small servings that are less than 3 US tbsp (44 mL).\\nLike tomato paste and tomato sauce, ketchup also isn’t recommended for people with fructose intolerance.\"}]}, {\"编号\": 8, \"标题\": \"Switch to a low-fructose bread.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wheat, rye, and barley bread aren’t good options for a low-fructose diet.\", \"描述\": \"Instead, stick with bread that is wheat-free and gluten-free. Cornbread, rice bread, potato flour bread, and spelt sourdough bread are all safe options to choose from.\\nFeel free to change things up with gluten-free or wheat-free pasta, too.\\nTalk to your doctor and ask for their recommendation on how much bread you can eat. Not everyone on a low-fructose diet can tolerate bread, even low-fructose varieties.\"}]}, {\"编号\": 9, \"标题\": \"Stop drinking high-fructose beverages.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Soda and fruit juice are a few drinks to avoid.\", \"描述\": \"If you’d like to add a little variety to your beverage line-up, opt for low-fructose drinks like coffee or sucrose-sweetened soda.\\nApple juice is especially high in fructose, so try to avoid it if you can.\\nStick with sugar-free drinks that are pretty low in fake sweeteners like acesulfame k and aspartame.\"}]}, {\"编号\": 10, \"标题\": \"Steer clear of any high-fructose alcohol.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Rum is a big red flag for low-fructose diets.\", \"描述\": \"Alcohol can be pretty irritating to your GI system in general, so it’s really best to save it for special occasions. When you do pour yourself a glass, opt for beer, wine, or spirits low in fructose.\"}]}, {\"编号\": 11, \"标题\": \"Ditch any items with fructose listed on the label.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check the ingredients for things like high-fructose corn syrup (HFCS).\", \"描述\": \"Reading food labels is one of the most effective ways to limit and avoid fructose in your diet. The key is knowing what to look for. As you read each food label, scan for a few different fructose-based sweeteners:\\nAgave nectar\\nPalm or coconut sugar\\nMaple syrup\\nMolasses\\nSorghum\\nInvert sugar\"}]}, {\"编号\": 12, \"标题\": \"Kick high-fructose corn syrup from your diet.\", \"步骤\": [{\"编号\": 1, \"标题\": \"HFCS is an especially unhealthy form of fructose.\", \"描述\": \"Commonly found in candy, soda, and processed foods, excess HFCS can lead to serious health concerns like obesity, insulin resistance, and type 2 diabetes. Always avoid this ingredient when you’re grocery shopping, as it can also pop up in unexpected places like:\\nCanned food\\nCereal\\nJellies\\nCondiments\"}]}, {\"编号\": 13, \"标题\": \"Create a meal plan with your doctor.\", \"步骤\": [{\"编号\": 1, \"标题\": \"A customized meal plan can cater to your exact level of fructose tolerance.\", \"描述\": \"Safe fructose levels vary from person to person, so it helps to ask a doctor or dietician for advice. Schedule an appointment to figure out what you can and cannot eat. Also, ask about the exact amount of fructose you can have per day so you don’t go over.\\nIf you’re sensitive to a lot of different foods and ingredients, ask your diet or dietician if you can try a low FODMAP diet. This type of diet limits a lot of triggering foods and ingredients, including fructose.\"}], \"小提示\": [\"Cut out or limit beans from your diet as much as possible. They don’t have a lot of fructose in them, but they can cause a lot of unpleasant gassiness.[27]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Steer clear of any foods or beverages with “sorbitol” included on the ingredients list. Sorbitol is a sugar alcohol that can worsen digestive symptoms for some, so it’s best to avoid it altogether.[28]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,031 | How to Avoid Gagging While Brushing Your Tongue | 1. Overcoming the Gag Reflex
1-1. Learn how to brush your tongue.
The gag reflex is just that: a reflex. It is triggered when you touch an area too far back in your mouth (including the tonsils, back of the tongue, or uvula). In order to avoid triggering the gag reflex, you have to avoid touching these areas.
Brush and floss your teeth first, and then gently brush your tongue using a soft-bristled brush moistened with water. You can use your regular toothbrush, or you can purchase a special "tongue brush" which has shorter bristles meant to better clean the crevices of the tongue.
Begin brushing the tongue toward the tip, working in small circular motions. Gradually work your way back toward the back of the throat, rinsing the brush periodically. Stop short of the area that triggers the gag reflex. If you gag, you've gone too far.
1-2. Alter your tongue brushing technique.
If these basic tips aren't working for you, there are slight alterations you can try that might help.
Hold your toothbrush perpendicular to your tongue, brushing from the side. Putting your toothbrush in the long way will make it easier to "slip" into the overly sensitive danger zone, and makes your toothbrush less likely to crowd the back of the throat and induce a gag.
Push the tongue down hard into the lower part of the mouth behind the teeth as you brush it. As soon as the tongue starts to wobble, stop, give it a few moments to retrieve your strength and try again.
Exhale through your mouth while brushing your tongue. At the same time, relax your tongue and throat muscles as much as possible. Keep practicing until it becomes a normal habit.
1-3. Try a psychological trick.
Your gag reflex is your body's way of protecting you from choking or swallowing things you shouldn't, but you can try to outsmart your body by distracting your mind from what is going on in your mouth as you brush your tongue.
Distract yourself with pain. Clench the fingers of one of your hands into a fist, gently digging your nails into your palm. Don't hurt yourself badly, just enough to distract yourself from the gag reflex.
Distract yourself with thoughts. Before you begin brushing your teeth, find a riddle or difficult math problem to solve. While you begin to gently brush your tongue, starting in the front, mentally focus on the riddle or problem and try to solve it as you work your way back to the back of your tongue. Don't go too far back, and you might find that the mental distraction helped to alleviate the gag reflex.
2. Trying Alternative Methods
2-1. Try a tongue scraper.
Tongue scrapers or cleaners can be purchased at the pharmacy or big box stores like Target or Walmart. They may feel less invasive than a larger, wider-surfaced toothbrush.
A tongue scraper is a small tool made of plastic or metal that gently removes debris and plaque from the tongue. To use a tongue scraper, place its edge toward the back of your tongue and gently pull forward. Repeat as needed to cover the surface of the tongue, rinsing between scrapes.
To reduce the gagging reflex, simply do not place the tongue scraper as far back into your mouth as you use it. Find the farther point you can place it without gagging, and start there.
2-2. Try flossing your tongue.
If the tongue scraper method does not work, you can use dental floss to clean the surface of the tongue.
Take a normal length of dental floss and drag it down across your tongue. This works well for individuals with a particularly high gag reflex, but it does not remove as much debris from the tongue as other methods.
As with the tongue scraper, to reduce the gag reflex you will need to find the farthest distance back on the tongue that you can place the floss without gagging.
2-3. Try using a washcloth.
If a tongue scraper or floss still triggers your gag reflex, a simple wet washcloth might be all you need.
Use a soft, clean washcloth and moisten it with warm water. You can add a bit of toothpaste if you like, but it isn't necessary, especially if the taste of the toothpaste contributes to your gag reflex.
Wrap the cloth around one finger and gently rub the surface of the tongue to remove plaque and debris. Go as far back on the tongue as you can without gagging, rinsing the cloth periodically.
2-4. Use mouthwash.
People with very strong gag reflexes or sensitive tongues may not find a tongue cleaning method that works for them, but the use of a good mouthwash can eliminate most of the problematic bacteria and leave the mouth healthy and clean.
Look for an antimicrobial mouthwash containing fluoride and alcohol. Be sure to rinse the teeth for 30 seconds then spit the mouthwash out completely. Do not drink water or rinse the teeth for at least 30 minutes after using mouthwash. Brands like Listerine Total Care are effective at reducing bacteria in the mouth and leaving the breath fresh.
Ask your dentist about a prescription for an oral rinse of chlorhexidine gluconate. Using this twice a day may eliminate the need for tongue brushing and help you battle gingivitis.
3. Understanding the Benefits of Tongue Brushing
3-1. Prevent bacteria build-up.
The tongue's unique texture and large surface area makes it host to millions of bacteria, which can travel to the teeth and gums and cause cavities and gingivitis.
The teeth gather plenty of bacteria themselves, but unlike the teeth, the tongue is not a smooth surface. It follows that even more bacteria accumulate in the taste-buds and small pits on the tongue.
Just rinsing the mouth with water is insufficient to remove the bacteria on the tongue, primarily because the bacteria gather in what is called a "biofilm"-- a sticky, gooey, living layer of bacteria. It must be disrupted by rubbing or scraping to fully remove it.
Removing bacteria from the tongue is always important, but it's especially crucial if you need to heal cracks that developed on your tongue.
Food occasionally gets stuck on your tongue. Scraping or brushing your tongue removes this food and keeps your mouth clean.
3-2. Prevent bad breath.
The bacteria that live on the tongue cause a chemical reaction that produces volatile sulfur compounds, which results in bad breath.
Tongue brushing can also remove traces of odorous foods like garlic and onions, which can also improve your breath.
Many people with bad breath are not aware that they have it. It's a good idea to practice good oral hygiene, including regularly cleaning the tongue, in order to reduce the chance that you are one of them.
3-3. Prevent discoloration.
Certain foods and health conditions can cause a colored or filmy appearance on the surface of the tongue. Brushing the tongue can eliminate this problem.
Foods containing dyes like cupcakes, lollipops, or popsicles can temporarily dye the surface of the tongue. Brushing the tongue can reduce the coloration of the tongue, making it less noticeable to others.
Some illnesses like oral thrush or syphilis can cause a buildup of bacteria or fungi on the tongue that cause a filmy, white appearance. In some cases, the white film cannot be brushed off. Be sure that you see your doctor if you suspect that your filmy tongue is caused by an illness.
Certain medications like antibiotics or Pepto-Bismol as well as certain illnesses can also cause a startling discoloration of the tongue called "black hairy tongue," which is caused by an overgrowth of yeast in the mouth. The condition is not serious and the discoloration can be brushed off with a toothbrush or washcloth, although it might be a good idea to see your doctor to determine the cause.
Tips
If you are pregnant, the gag reflex can be even more pronounced. This symptom generally goes away after the first trimester. Keep in mind that good oral hygiene is especially important during pregnancy,[10]
X
Trustworthy Source
American Academy of Family Physicians
Organization devoted to improving the health of patients, families, and communities
Go to source
so be sure to clean your tongue even if it means resorting to the tongue scraper or washcloth method.
Many people brush too hard, especially when they’re brushing their tongue. You don’t need to push down on the brush to get your mouth clean. Just use smooth, circular motions to scrape food away.[11]
X
Expert Source
Tu Anh Vu, DMDBoard Certified Dentist
Expert Interview. 20 May 2020.
People with high gag reflexes may vomit while brushing their tongue. If you vomit, be sure to rinse your teeth afterward as the acid in vomit is damaging to the surface of teeth.
| {
"create_time": "20230517 10:49:04",
"回答明细": "{\"回答\": \"1. Overcoming the Gag Reflex\\n1-1. Learn how to brush your tongue.\\nThe gag reflex is just that: a reflex. It is triggered when you touch an area too far back in your mouth (including the tonsils, back of the tongue, or uvula). In order to avoid triggering the gag reflex, you have to avoid touching these areas.\\nBrush and floss your teeth first, and then gently brush your tongue using a soft-bristled brush moistened with water. You can use your regular toothbrush, or you can purchase a special \\\"tongue brush\\\" which has shorter bristles meant to better clean the crevices of the tongue.\\nBegin brushing the tongue toward the tip, working in small circular motions. Gradually work your way back toward the back of the throat, rinsing the brush periodically. Stop short of the area that triggers the gag reflex. If you gag, you've gone too far.\\n1-2. Alter your tongue brushing technique.\\nIf these basic tips aren't working for you, there are slight alterations you can try that might help.\\nHold your toothbrush perpendicular to your tongue, brushing from the side. Putting your toothbrush in the long way will make it easier to \\\"slip\\\" into the overly sensitive danger zone, and makes your toothbrush less likely to crowd the back of the throat and induce a gag.\\nPush the tongue down hard into the lower part of the mouth behind the teeth as you brush it. As soon as the tongue starts to wobble, stop, give it a few moments to retrieve your strength and try again.\\nExhale through your mouth while brushing your tongue. At the same time, relax your tongue and throat muscles as much as possible. Keep practicing until it becomes a normal habit.\\n1-3. Try a psychological trick.\\nYour gag reflex is your body's way of protecting you from choking or swallowing things you shouldn't, but you can try to outsmart your body by distracting your mind from what is going on in your mouth as you brush your tongue.\\nDistract yourself with pain. Clench the fingers of one of your hands into a fist, gently digging your nails into your palm. Don't hurt yourself badly, just enough to distract yourself from the gag reflex.\\nDistract yourself with thoughts. Before you begin brushing your teeth, find a riddle or difficult math problem to solve. While you begin to gently brush your tongue, starting in the front, mentally focus on the riddle or problem and try to solve it as you work your way back to the back of your tongue. Don't go too far back, and you might find that the mental distraction helped to alleviate the gag reflex.\\n2. Trying Alternative Methods\\n2-1. Try a tongue scraper.\\nTongue scrapers or cleaners can be purchased at the pharmacy or big box stores like Target or Walmart. They may feel less invasive than a larger, wider-surfaced toothbrush.\\nA tongue scraper is a small tool made of plastic or metal that gently removes debris and plaque from the tongue. To use a tongue scraper, place its edge toward the back of your tongue and gently pull forward. Repeat as needed to cover the surface of the tongue, rinsing between scrapes.\\nTo reduce the gagging reflex, simply do not place the tongue scraper as far back into your mouth as you use it. Find the farther point you can place it without gagging, and start there.\\n2-2. Try flossing your tongue.\\nIf the tongue scraper method does not work, you can use dental floss to clean the surface of the tongue.\\nTake a normal length of dental floss and drag it down across your tongue. This works well for individuals with a particularly high gag reflex, but it does not remove as much debris from the tongue as other methods.\\nAs with the tongue scraper, to reduce the gag reflex you will need to find the farthest distance back on the tongue that you can place the floss without gagging.\\n2-3. Try using a washcloth.\\nIf a tongue scraper or floss still triggers your gag reflex, a simple wet washcloth might be all you need.\\nUse a soft, clean washcloth and moisten it with warm water. You can add a bit of toothpaste if you like, but it isn't necessary, especially if the taste of the toothpaste contributes to your gag reflex.\\nWrap the cloth around one finger and gently rub the surface of the tongue to remove plaque and debris. Go as far back on the tongue as you can without gagging, rinsing the cloth periodically.\\n2-4. Use mouthwash.\\nPeople with very strong gag reflexes or sensitive tongues may not find a tongue cleaning method that works for them, but the use of a good mouthwash can eliminate most of the problematic bacteria and leave the mouth healthy and clean.\\nLook for an antimicrobial mouthwash containing fluoride and alcohol. Be sure to rinse the teeth for 30 seconds then spit the mouthwash out completely. Do not drink water or rinse the teeth for at least 30 minutes after using mouthwash. Brands like Listerine Total Care are effective at reducing bacteria in the mouth and leaving the breath fresh.\\nAsk your dentist about a prescription for an oral rinse of chlorhexidine gluconate. Using this twice a day may eliminate the need for tongue brushing and help you battle gingivitis.\\n3. Understanding the Benefits of Tongue Brushing\\n3-1. Prevent bacteria build-up.\\nThe tongue's unique texture and large surface area makes it host to millions of bacteria, which can travel to the teeth and gums and cause cavities and gingivitis.\\nThe teeth gather plenty of bacteria themselves, but unlike the teeth, the tongue is not a smooth surface. It follows that even more bacteria accumulate in the taste-buds and small pits on the tongue.\\nJust rinsing the mouth with water is insufficient to remove the bacteria on the tongue, primarily because the bacteria gather in what is called a \\\"biofilm\\\"-- a sticky, gooey, living layer of bacteria. It must be disrupted by rubbing or scraping to fully remove it.\\nRemoving bacteria from the tongue is always important, but it's especially crucial if you need to heal cracks that developed on your tongue.\\nFood occasionally gets stuck on your tongue. Scraping or brushing your tongue removes this food and keeps your mouth clean.\\n3-2. Prevent bad breath.\\nThe bacteria that live on the tongue cause a chemical reaction that produces volatile sulfur compounds, which results in bad breath.\\nTongue brushing can also remove traces of odorous foods like garlic and onions, which can also improve your breath.\\nMany people with bad breath are not aware that they have it. It's a good idea to practice good oral hygiene, including regularly cleaning the tongue, in order to reduce the chance that you are one of them.\\n3-3. Prevent discoloration.\\nCertain foods and health conditions can cause a colored or filmy appearance on the surface of the tongue. Brushing the tongue can eliminate this problem.\\nFoods containing dyes like cupcakes, lollipops, or popsicles can temporarily dye the surface of the tongue. Brushing the tongue can reduce the coloration of the tongue, making it less noticeable to others.\\nSome illnesses like oral thrush or syphilis can cause a buildup of bacteria or fungi on the tongue that cause a filmy, white appearance. In some cases, the white film cannot be brushed off. Be sure that you see your doctor if you suspect that your filmy tongue is caused by an illness.\\nCertain medications like antibiotics or Pepto-Bismol as well as certain illnesses can also cause a startling discoloration of the tongue called \\\"black hairy tongue,\\\" which is caused by an overgrowth of yeast in the mouth. The condition is not serious and the discoloration can be brushed off with a toothbrush or washcloth, although it might be a good idea to see your doctor to determine the cause.\\nTips\\nIf you are pregnant, the gag reflex can be even more pronounced. This symptom generally goes away after the first trimester. Keep in mind that good oral hygiene is especially important during pregnancy,[10]\\nX\\nTrustworthy Source\\nAmerican Academy of Family Physicians\\nOrganization devoted to improving the health of patients, families, and communities\\nGo to source\\n\\n so be sure to clean your tongue even if it means resorting to the tongue scraper or washcloth method.\\nMany people brush too hard, especially when they’re brushing their tongue. You don’t need to push down on the brush to get your mouth clean. Just use smooth, circular motions to scrape food away.[11]\\nX\\nExpert Source\\n\\nTu Anh Vu, DMDBoard Certified Dentist\\nExpert Interview. 20 May 2020.\\nPeople with high gag reflexes may vomit while brushing their tongue. If you vomit, be sure to rinse your teeth afterward as the acid in vomit is damaging to the surface of teeth.\\n\", \"简要回答\": \"Because of its large surface area and porous texture, the tongue holds more bacteria than the rest of your mouth put together, and the bacteria from your tongue can transfer to your teeth and gums. It is important to clean your tongue routinely in order to have a healthy mouth. However, some people find it difficult to clean the tongue because it triggers an unpleasant gag reflex. Try a new technique to ensure that your tongue is clean without triggering the gag reflex.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Overcoming the Gag Reflex\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn how to brush your tongue.\", \"描述\": \"The gag reflex is just that: a reflex. It is triggered when you touch an area too far back in your mouth (including the tonsils, back of the tongue, or uvula). In order to avoid triggering the gag reflex, you have to avoid touching these areas.\\nBrush and floss your teeth first, and then gently brush your tongue using a soft-bristled brush moistened with water. You can use your regular toothbrush, or you can purchase a special \\\"tongue brush\\\" which has shorter bristles meant to better clean the crevices of the tongue.\\nBegin brushing the tongue toward the tip, working in small circular motions. Gradually work your way back toward the back of the throat, rinsing the brush periodically. Stop short of the area that triggers the gag reflex. If you gag, you've gone too far.\"}, {\"编号\": 2, \"标题\": \"Alter your tongue brushing technique.\", \"描述\": \"If these basic tips aren't working for you, there are slight alterations you can try that might help.\\nHold your toothbrush perpendicular to your tongue, brushing from the side. Putting your toothbrush in the long way will make it easier to \\\"slip\\\" into the overly sensitive danger zone, and makes your toothbrush less likely to crowd the back of the throat and induce a gag.\\nPush the tongue down hard into the lower part of the mouth behind the teeth as you brush it. As soon as the tongue starts to wobble, stop, give it a few moments to retrieve your strength and try again.\\nExhale through your mouth while brushing your tongue. At the same time, relax your tongue and throat muscles as much as possible. Keep practicing until it becomes a normal habit.\"}, {\"编号\": 3, \"标题\": \"Try a psychological trick.\", \"描述\": \"Your gag reflex is your body's way of protecting you from choking or swallowing things you shouldn't, but you can try to outsmart your body by distracting your mind from what is going on in your mouth as you brush your tongue.\\nDistract yourself with pain. Clench the fingers of one of your hands into a fist, gently digging your nails into your palm. Don't hurt yourself badly, just enough to distract yourself from the gag reflex.\\nDistract yourself with thoughts. Before you begin brushing your teeth, find a riddle or difficult math problem to solve. While you begin to gently brush your tongue, starting in the front, mentally focus on the riddle or problem and try to solve it as you work your way back to the back of your tongue. Don't go too far back, and you might find that the mental distraction helped to alleviate the gag reflex.\"}]}, {\"编号\": 2, \"标题\": \"Trying Alternative Methods\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try a tongue scraper.\", \"描述\": \"Tongue scrapers or cleaners can be purchased at the pharmacy or big box stores like Target or Walmart. They may feel less invasive than a larger, wider-surfaced toothbrush.\\nA tongue scraper is a small tool made of plastic or metal that gently removes debris and plaque from the tongue. To use a tongue scraper, place its edge toward the back of your tongue and gently pull forward. Repeat as needed to cover the surface of the tongue, rinsing between scrapes.\\nTo reduce the gagging reflex, simply do not place the tongue scraper as far back into your mouth as you use it. Find the farther point you can place it without gagging, and start there.\"}, {\"编号\": 2, \"标题\": \"Try flossing your tongue.\", \"描述\": \"If the tongue scraper method does not work, you can use dental floss to clean the surface of the tongue.\\nTake a normal length of dental floss and drag it down across your tongue. This works well for individuals with a particularly high gag reflex, but it does not remove as much debris from the tongue as other methods.\\nAs with the tongue scraper, to reduce the gag reflex you will need to find the farthest distance back on the tongue that you can place the floss without gagging.\"}, {\"编号\": 3, \"标题\": \"Try using a washcloth.\", \"描述\": \"If a tongue scraper or floss still triggers your gag reflex, a simple wet washcloth might be all you need.\\nUse a soft, clean washcloth and moisten it with warm water. You can add a bit of toothpaste if you like, but it isn't necessary, especially if the taste of the toothpaste contributes to your gag reflex.\\nWrap the cloth around one finger and gently rub the surface of the tongue to remove plaque and debris. Go as far back on the tongue as you can without gagging, rinsing the cloth periodically.\"}, {\"编号\": 4, \"标题\": \"Use mouthwash.\", \"描述\": \"People with very strong gag reflexes or sensitive tongues may not find a tongue cleaning method that works for them, but the use of a good mouthwash can eliminate most of the problematic bacteria and leave the mouth healthy and clean.\\nLook for an antimicrobial mouthwash containing fluoride and alcohol. Be sure to rinse the teeth for 30 seconds then spit the mouthwash out completely. Do not drink water or rinse the teeth for at least 30 minutes after using mouthwash. Brands like Listerine Total Care are effective at reducing bacteria in the mouth and leaving the breath fresh.\\nAsk your dentist about a prescription for an oral rinse of chlorhexidine gluconate. Using this twice a day may eliminate the need for tongue brushing and help you battle gingivitis.\"}]}, {\"编号\": 3, \"标题\": \"Understanding the Benefits of Tongue Brushing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Prevent bacteria build-up.\", \"描述\": \"The tongue's unique texture and large surface area makes it host to millions of bacteria, which can travel to the teeth and gums and cause cavities and gingivitis.\\nThe teeth gather plenty of bacteria themselves, but unlike the teeth, the tongue is not a smooth surface. It follows that even more bacteria accumulate in the taste-buds and small pits on the tongue.\\nJust rinsing the mouth with water is insufficient to remove the bacteria on the tongue, primarily because the bacteria gather in what is called a \\\"biofilm\\\"-- a sticky, gooey, living layer of bacteria. It must be disrupted by rubbing or scraping to fully remove it.\\nRemoving bacteria from the tongue is always important, but it's especially crucial if you need to heal cracks that developed on your tongue.\\nFood occasionally gets stuck on your tongue. Scraping or brushing your tongue removes this food and keeps your mouth clean.\"}, {\"编号\": 2, \"标题\": \"Prevent bad breath.\", \"描述\": \"The bacteria that live on the tongue cause a chemical reaction that produces volatile sulfur compounds, which results in bad breath.\\nTongue brushing can also remove traces of odorous foods like garlic and onions, which can also improve your breath.\\nMany people with bad breath are not aware that they have it. It's a good idea to practice good oral hygiene, including regularly cleaning the tongue, in order to reduce the chance that you are one of them.\"}, {\"编号\": 3, \"标题\": \"Prevent discoloration.\", \"描述\": \"Certain foods and health conditions can cause a colored or filmy appearance on the surface of the tongue. Brushing the tongue can eliminate this problem.\\nFoods containing dyes like cupcakes, lollipops, or popsicles can temporarily dye the surface of the tongue. Brushing the tongue can reduce the coloration of the tongue, making it less noticeable to others.\\nSome illnesses like oral thrush or syphilis can cause a buildup of bacteria or fungi on the tongue that cause a filmy, white appearance. In some cases, the white film cannot be brushed off. Be sure that you see your doctor if you suspect that your filmy tongue is caused by an illness.\\nCertain medications like antibiotics or Pepto-Bismol as well as certain illnesses can also cause a startling discoloration of the tongue called \\\"black hairy tongue,\\\" which is caused by an overgrowth of yeast in the mouth. The condition is not serious and the discoloration can be brushed off with a toothbrush or washcloth, although it might be a good idea to see your doctor to determine the cause.\"}], \"小提示\": [\"If you are pregnant, the gag reflex can be even more pronounced. This symptom generally goes away after the first trimester. Keep in mind that good oral hygiene is especially important during pregnancy,[10]\\nX\\nTrustworthy Source\\nAmerican Academy of Family Physicians\\nOrganization devoted to improving the health of patients, families, and communities\\nGo to source\\n\\n so be sure to clean your tongue even if it means resorting to the tongue scraper or washcloth method.\\n\", \"Many people brush too hard, especially when they’re brushing their tongue. You don’t need to push down on the brush to get your mouth clean. Just use smooth, circular motions to scrape food away.[11]\\nX\\nExpert Source\\n\\nTu Anh Vu, DMDBoard Certified Dentist\\nExpert Interview. 20 May 2020.\\n\", \"People with high gag reflexes may vomit while brushing their tongue. If you vomit, be sure to rinse your teeth afterward as the acid in vomit is damaging to the surface of teeth.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,032 | How to Avoid Gaining Baby Weight | 1. Adopting Healthy Eating Habits
1-1. Know your target weight gain for pregnancy.
Knowing how much weight you need to gain while you are pregnant will help you monitor your progress. If you are gaining too much or too little weight, you can make some changes to your diet or physical activity habits. Your doctor can also help you stay on track.
For women at a healthy weight pre-pregnancy, doctors typically recommend gaining 25 to 35 pounds. Underweight women should aim for 28 to 40 pounds, overweight women should aim for 15 to 25 pounds, and obese women should shoot for only 11 to 20 pounds.
If you are pregnant with twins or multiples, women at healthy weights should gain 37 to 54 pounds, overweight women should gain 31 to 50, and obese women should gain 25 to 42 pounds.
Aim to gain only 2 to 4 pounds during the first trimester, and about 1 pound per week thereafter depending on your total weight gain needs.
If you are very overweight, your doctor may want you to lose weight during your pregnancy. Losing weight during pregnancy should always be supervised by a doctor. Note, most women should not be losing weight while they are pregnant.
1-2. Plan your weekly diet.
Taking the time to think through a sample menu for the week will help you incorporate foods with important nutrients for a balanced diet during pregnancy, such as whole grains,lean protein,and a variety of fruits and vegetables. Buying groceries with a weekly meal plan in mind can help reduce the chances you will opt for fast food or load up on unhealthy junk foods.
Avoid fish that is high in mercury such as swordfish, king mackerel, tilefish, and shark.
Restaurant and fast food versions may contain significantly more calories than their homemade counterparts, so ask for low-calorie menu options if available when eating out. Alternately, by preparing foods yourself you can cut out the extra fat, salt, and sugar that many pre-packaged and restaurant foods contain. This will allow you to eat a greater quantity of nutritious food and help save calories and fat that can add unnecessary and unhealthy baby weight.
1-3. Obey cravings in moderation.
It is not clear why pregnancy cravings happen. Some people think cravings may be your body asking for nutrients that it needs. Your pregnancy cravings are normal, and you can learn the best way to satisfy them.
If you simply can’t resist a calling for chocolate cake, ice cream, cheese fries, or another unhealthy food, have a small serving size to satisfy your craving without mindlessly consuming the entire serving.
By measuring out a small portion and putting the rest out of sight, you can reduce the chances of reaching for a second helping. Often, a few small and mindful bites can be just as satisfying as an entire serving, without the eventual guilt or weight gain.
1-4. Eat around 300 extra calories per day.
Eating for two does not mean you need to eat twice as much food. You do not need to eat extra calories during the first trimester. In the second trimester, you should eat an extra 340 calories per day. In your third trimester, you should eat about 450 more calories per day.. You may need more calories if your are very physically active while you are pregnant.
Make sure your extra calories come from healthy foods to avoid empty calories and unhealthy amounts of fat, sugar, and salt. Similarly, keep your diet balanced by avoiding a focus on any single food group. Get your calories from a variety of healthy sources such as whole grains, lean protein, fruits, and vegetables.
If you constantly feel hungry, choose foods that are bulky and filling but low in calories, such as popcorn, rice cakes, raw vegetables, salads, soups, yogurt, oatmeal, and fresh fruits. Being able to eat a large quantity of a healthy and low-calorie food may help satisfy your urge to eat without piling on extra pounds. Eating protein also helps with this problem because it is slower to digest so it keeps you feeling full longer. Simple carbs get digested the quickest so will leave you feeling hungry sooner.
Sample foods to add 100 calories are a spoonful of peanut butter on fresh celery sticks, a cup of non-fat yogurt with a drizzle of honey, a 1/2 cup of sweet corn with seasonings and a small smear of butter, or 10 tortilla chips.
Examples of snacks and meals of approximately 300 calories include a scrambled egg with buttered toast and fresh strawberries, a turkey sandwich with lettuce and tomatoes plus 1 cup of vegetable soup, or a bowl of low-fat granola with 1/2 cup skim milk and a handful of berries.
1-5. Eat and drink frequently.
Eating small meals throughout the day helps with pregnancy related heartburn, nausea, and indigestion. As your baby grows, you will have less space for big meals as well. Eating smaller meals throughout the day will help you meet your nutritional needs.
Plan on eating about 5 or 6 times per day, spreading your calorie consumption over several small meals and a few healthy snacks. Eating every 2 to 3 hours can help keep you energized and keeps your metabolism active and your blood sugar stable, which will keep you from overindulging and may reduce your risk of gestational diabetes.
Keep healthy, pre-measured snacks on hand at home and on the go. By making it convenient to grab a healthy snack in appropriate serving sizes, you reduce the likelihood of purchasing fast food or vending machine options or finishing an entire bag of potato chips when you need a snack.
1-6. Drink plenty of water..
You should have about 10 cups of fluids a day while you are pregnant. Water carries nutrients to your baby and can help prevent constipation, hemorrhoids, and excessive swelling, and urinary tract and bladder infections. Your 10 cups of fluid does not have to be water only.
Avoid sugary and fatty drinks such as flavored coffees, sports drinks, sodas, and whole milk. Opt instead for skim milk or non-dairy alternatives, decaf coffee you flavor or sweeten yourself, a small glass of 100% fruit juice, plain decaf tea, or water.
2. Staying Active While You Are Pregnant
2-1. Consult with your doctor.
Before you begin an exercise program, make sure your doctor approves. This applies if you were exercising before you were pregnant or if you are starting a new routine. Benefits of exercising while pregnant include prevention of back pain and discomfort, improved sleep, prevention of excess weight gain, increased endurance and muscle strength, and improvements in your mood and energy levels.
Your doctor will help you develop a personalized exercise plan that takes into account your previous exercise habits and any other medical problems you may have.
Exercising could be harmful if you have a low placenta, a weak cervix, a previous history of miscarriages, or a history of early labor.
2-2. Get at least 30 minutes of moderate exercise most days of the week.
Walking, low-impact aerobics, swimming, and cycling on a stationary bike are recommended. You should be able to talk while you are exercising. If you are unable to talk, you may be exercising to vigorously.
If you exercised regularly before getting pregnant, you should be able to continue the exercise for most of your pregnancy. Exceptions to this may be those who participated in dangerous, high-intensity, or very strenuous activities. If you previously jogged, swam, danced, biked, or practiced yoga, chances are it will be safe and beneficial for you to continue.
If you were inactive before pregnancy, it is still advisable to begin light forms of exercise, such as taking regular walks or swimming a few laps. You should start with 5 minutes of physical activity a day and build up until you can do at least 30 minutes a day.
You should always warm up and cool down and drink plenty of fluids while you are exercising.
2-3. Consider prenatal yoga.
Prenatal yoga incorporates many exercises that will help you with strength, flexibility, relaxation, and breathing. Yoga is a nice compliment to aerobic exercise and is a great way to meet other pregnant women.
Look for instructors who are trained in prenatal yoga. If your instructor is not trained, let them know that you are pregnant. You may need to modify poses as your pregnancy progresses.
Avoid hot yoga which will cause your body temperature to increase too much. If you are new to yoga, you should avoid power yoga.
2-4. Avoid lying on your back after the first trimester.
This position puts pressure on a major vein, your vena cava, and can decrease blood flow to your brain, heart, and uterus.. This can make you feel dizzy or have shortness of breath.
2-5. Be careful with certain activities.
Scuba diving, contact sports, activities that may cause injury to your abdominal area, and activities with a high risk of falling should be avoided. Strength training is fine, but you should not be lifting extremely heavy weights (nothing over 20 pounds).
Avoid exercising outside on extremely hot and humid days.
2-6. Listen to your body and make adjustments.
Pay attention to how you feel during exercise. If anything does not feel right, you should stop immediately. Your body is constantly changing and requires more oxygen and energy than before you were pregnant. You should never exercise until you are exhausted.
Keep in mind that extra pregnancy weight puts more stress on your joints and changes your center of gravity. Pregnancy hormones also cause your ligaments to loosen which increases your risk of injury.
Make sure you are eating enough because exercise burns calories. The recommended 300 extra calories per day may not be enough if you are exercising regularly. Monitor your weight gain and make adjustments to your diet.
Stop exercising if you have any of these symptoms: pelvic pain, vaginal bleeding, chest pain, abnormal vaginal fluid, muscle weakness, irregular or rapid heartbeat, abdominal pain, feel dizzy or lightheaded. Contact your doctor if your symptoms continue after you stop exercising.
3. Planning to Become Pregnant
3-1. Speak with your doctor.
You should make an appointment for preconception counseling. Your doctor will discuss your medical history, current medications, family health history, your weight, exercise habits, your home and workplace environment, and other lifestyle factors. This visit will help you become as healthy as possible before you become pregnant.
3-2. Lose extra pounds if you are overweight.
Being at a healthy weight before you become pregnant is important for your health and the health of the baby. You should talk to your doctor to determine how much weight you should lose. Even if you do not meet your weight loss goal, losing some weight will still be beneficial.
You should lose pre-pregnancy weight in a healthy manner. A good diet and exercise program are recommended.
3-3. Engage in regular physical activity.
Moderate aerobic activities (i.e. walking, jogging, dancing, and swimming), Pilates, yoga, and weight training are good exercise options. Your exercise routine should increase your endurance and build strength. Having strong core muscles and pelvic floor muscles will help you when you are pregnant.
Talk with your doctor if you have any questions about a safe exercise routine. Be careful of extremely vigorous exercise such as marathon training or super intense exercise classes. Exercise puts stress on the body. Vigorous exercise may make it more difficult for you to conceive.
You should aim for at least 30 minutes of moderate-intensity cardiovascular exercise each day.
3-4. Have healthy diet.
Your pre-pregnancy diet should include all of the necessary nutrients: lean protein, complex carbohydrates, dairy products, and 5 to 9 nine servings of fruits and vegetables a day.
Your daily caffeine intake should not be more than 200mg a day which is equivalent to 12 oz. of coffee.
You should have a sufficient daily iron intake. Iron rich foods include eggs, nuts, green vegetables, and dark meats. Vitamin C will help your body absorb plant sources of iron.
Omega-3 fats and omega-6 fats should be in your diet as well. Walnuts, spinach, and flaxseed are good sources of these fats. You may also take a fish oil supplement 1 to 2 times a week.
It is also a good idea to stop drinking alcohol when you are planning to conceive.
You should begin taking prenatal vitamins as well. These vitamins will provide your body with any nutrients that your diet does not provide. The most important vitamins and minerals are folic acid, iron, iodine, and calcium. Your doctor may prescribe you a specific type of prenatal vitamin.
Tips
Invite your family members or friends to join you in your exercise routine during pregnancy. Having a baby is a great opportunity to start new healthy habits, so take advantage of it to get all of your loved ones motivated to improve their health.
Warnings
Do not attempt to lose weight or totally avoid weight gain during pregnancy unless advised by a health professional. Some extra weight is essential during pregnancy to provide your baby with the nutrients necessary for building and nurturing a new body.
If you do not begin to regularly put on weight during the second and third trimesters despite your attempts to increase your calorie intake, add some additional nutrients every day and consult a health professional or dietitian. Certain health concerns or problems with the baby’s development may make weight gain difficult during pregnancy.
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"回答明细": "{\"回答\": \"1. Adopting Healthy Eating Habits\\n1-1. Know your target weight gain for pregnancy.\\nKnowing how much weight you need to gain while you are pregnant will help you monitor your progress. If you are gaining too much or too little weight, you can make some changes to your diet or physical activity habits. Your doctor can also help you stay on track.\\nFor women at a healthy weight pre-pregnancy, doctors typically recommend gaining 25 to 35 pounds. Underweight women should aim for 28 to 40 pounds, overweight women should aim for 15 to 25 pounds, and obese women should shoot for only 11 to 20 pounds.\\nIf you are pregnant with twins or multiples, women at healthy weights should gain 37 to 54 pounds, overweight women should gain 31 to 50, and obese women should gain 25 to 42 pounds.\\nAim to gain only 2 to 4 pounds during the first trimester, and about 1 pound per week thereafter depending on your total weight gain needs.\\nIf you are very overweight, your doctor may want you to lose weight during your pregnancy. Losing weight during pregnancy should always be supervised by a doctor. Note, most women should not be losing weight while they are pregnant.\\n1-2. Plan your weekly diet.\\nTaking the time to think through a sample menu for the week will help you incorporate foods with important nutrients for a balanced diet during pregnancy, such as whole grains,lean protein,and a variety of fruits and vegetables. Buying groceries with a weekly meal plan in mind can help reduce the chances you will opt for fast food or load up on unhealthy junk foods.\\nAvoid fish that is high in mercury such as swordfish, king mackerel, tilefish, and shark.\\nRestaurant and fast food versions may contain significantly more calories than their homemade counterparts, so ask for low-calorie menu options if available when eating out. Alternately, by preparing foods yourself you can cut out the extra fat, salt, and sugar that many pre-packaged and restaurant foods contain. This will allow you to eat a greater quantity of nutritious food and help save calories and fat that can add unnecessary and unhealthy baby weight.\\n1-3. Obey cravings in moderation.\\nIt is not clear why pregnancy cravings happen. Some people think cravings may be your body asking for nutrients that it needs. Your pregnancy cravings are normal, and you can learn the best way to satisfy them.\\nIf you simply can’t resist a calling for chocolate cake, ice cream, cheese fries, or another unhealthy food, have a small serving size to satisfy your craving without mindlessly consuming the entire serving.\\nBy measuring out a small portion and putting the rest out of sight, you can reduce the chances of reaching for a second helping. Often, a few small and mindful bites can be just as satisfying as an entire serving, without the eventual guilt or weight gain.\\n1-4. Eat around 300 extra calories per day.\\nEating for two does not mean you need to eat twice as much food. You do not need to eat extra calories during the first trimester. In the second trimester, you should eat an extra 340 calories per day. In your third trimester, you should eat about 450 more calories per day.. You may need more calories if your are very physically active while you are pregnant.\\nMake sure your extra calories come from healthy foods to avoid empty calories and unhealthy amounts of fat, sugar, and salt. Similarly, keep your diet balanced by avoiding a focus on any single food group. Get your calories from a variety of healthy sources such as whole grains, lean protein, fruits, and vegetables.\\nIf you constantly feel hungry, choose foods that are bulky and filling but low in calories, such as popcorn, rice cakes, raw vegetables, salads, soups, yogurt, oatmeal, and fresh fruits. Being able to eat a large quantity of a healthy and low-calorie food may help satisfy your urge to eat without piling on extra pounds. Eating protein also helps with this problem because it is slower to digest so it keeps you feeling full longer. Simple carbs get digested the quickest so will leave you feeling hungry sooner.\\nSample foods to add 100 calories are a spoonful of peanut butter on fresh celery sticks, a cup of non-fat yogurt with a drizzle of honey, a 1/2 cup of sweet corn with seasonings and a small smear of butter, or 10 tortilla chips.\\nExamples of snacks and meals of approximately 300 calories include a scrambled egg with buttered toast and fresh strawberries, a turkey sandwich with lettuce and tomatoes plus 1 cup of vegetable soup, or a bowl of low-fat granola with 1/2 cup skim milk and a handful of berries.\\n1-5. Eat and drink frequently.\\nEating small meals throughout the day helps with pregnancy related heartburn, nausea, and indigestion. As your baby grows, you will have less space for big meals as well. Eating smaller meals throughout the day will help you meet your nutritional needs.\\nPlan on eating about 5 or 6 times per day, spreading your calorie consumption over several small meals and a few healthy snacks. Eating every 2 to 3 hours can help keep you energized and keeps your metabolism active and your blood sugar stable, which will keep you from overindulging and may reduce your risk of gestational diabetes.\\nKeep healthy, pre-measured snacks on hand at home and on the go. By making it convenient to grab a healthy snack in appropriate serving sizes, you reduce the likelihood of purchasing fast food or vending machine options or finishing an entire bag of potato chips when you need a snack.\\n1-6. Drink plenty of water..\\nYou should have about 10 cups of fluids a day while you are pregnant. Water carries nutrients to your baby and can help prevent constipation, hemorrhoids, and excessive swelling, and urinary tract and bladder infections. Your 10 cups of fluid does not have to be water only.\\nAvoid sugary and fatty drinks such as flavored coffees, sports drinks, sodas, and whole milk. Opt instead for skim milk or non-dairy alternatives, decaf coffee you flavor or sweeten yourself, a small glass of 100% fruit juice, plain decaf tea, or water.\\n2. Staying Active While You Are Pregnant\\n2-1. Consult with your doctor.\\nBefore you begin an exercise program, make sure your doctor approves. This applies if you were exercising before you were pregnant or if you are starting a new routine. Benefits of exercising while pregnant include prevention of back pain and discomfort, improved sleep, prevention of excess weight gain, increased endurance and muscle strength, and improvements in your mood and energy levels.\\nYour doctor will help you develop a personalized exercise plan that takes into account your previous exercise habits and any other medical problems you may have.\\nExercising could be harmful if you have a low placenta, a weak cervix, a previous history of miscarriages, or a history of early labor.\\n2-2. Get at least 30 minutes of moderate exercise most days of the week.\\nWalking, low-impact aerobics, swimming, and cycling on a stationary bike are recommended. You should be able to talk while you are exercising. If you are unable to talk, you may be exercising to vigorously.\\nIf you exercised regularly before getting pregnant, you should be able to continue the exercise for most of your pregnancy. Exceptions to this may be those who participated in dangerous, high-intensity, or very strenuous activities. If you previously jogged, swam, danced, biked, or practiced yoga, chances are it will be safe and beneficial for you to continue.\\nIf you were inactive before pregnancy, it is still advisable to begin light forms of exercise, such as taking regular walks or swimming a few laps. You should start with 5 minutes of physical activity a day and build up until you can do at least 30 minutes a day.\\nYou should always warm up and cool down and drink plenty of fluids while you are exercising.\\n2-3. Consider prenatal yoga.\\nPrenatal yoga incorporates many exercises that will help you with strength, flexibility, relaxation, and breathing. Yoga is a nice compliment to aerobic exercise and is a great way to meet other pregnant women.\\nLook for instructors who are trained in prenatal yoga. If your instructor is not trained, let them know that you are pregnant. You may need to modify poses as your pregnancy progresses.\\nAvoid hot yoga which will cause your body temperature to increase too much. If you are new to yoga, you should avoid power yoga.\\n2-4. Avoid lying on your back after the first trimester.\\nThis position puts pressure on a major vein, your vena cava, and can decrease blood flow to your brain, heart, and uterus.. This can make you feel dizzy or have shortness of breath.\\n2-5. Be careful with certain activities.\\nScuba diving, contact sports, activities that may cause injury to your abdominal area, and activities with a high risk of falling should be avoided. Strength training is fine, but you should not be lifting extremely heavy weights (nothing over 20 pounds).\\nAvoid exercising outside on extremely hot and humid days.\\n2-6. Listen to your body and make adjustments.\\nPay attention to how you feel during exercise. If anything does not feel right, you should stop immediately. Your body is constantly changing and requires more oxygen and energy than before you were pregnant. You should never exercise until you are exhausted.\\nKeep in mind that extra pregnancy weight puts more stress on your joints and changes your center of gravity. Pregnancy hormones also cause your ligaments to loosen which increases your risk of injury.\\nMake sure you are eating enough because exercise burns calories. The recommended 300 extra calories per day may not be enough if you are exercising regularly. Monitor your weight gain and make adjustments to your diet.\\nStop exercising if you have any of these symptoms: pelvic pain, vaginal bleeding, chest pain, abnormal vaginal fluid, muscle weakness, irregular or rapid heartbeat, abdominal pain, feel dizzy or lightheaded. Contact your doctor if your symptoms continue after you stop exercising.\\n3. Planning to Become Pregnant\\n3-1. Speak with your doctor.\\nYou should make an appointment for preconception counseling. Your doctor will discuss your medical history, current medications, family health history, your weight, exercise habits, your home and workplace environment, and other lifestyle factors. This visit will help you become as healthy as possible before you become pregnant.\\n3-2. Lose extra pounds if you are overweight.\\nBeing at a healthy weight before you become pregnant is important for your health and the health of the baby. You should talk to your doctor to determine how much weight you should lose. Even if you do not meet your weight loss goal, losing some weight will still be beneficial.\\nYou should lose pre-pregnancy weight in a healthy manner. A good diet and exercise program are recommended.\\n3-3. Engage in regular physical activity.\\nModerate aerobic activities (i.e. walking, jogging, dancing, and swimming), Pilates, yoga, and weight training are good exercise options. Your exercise routine should increase your endurance and build strength. Having strong core muscles and pelvic floor muscles will help you when you are pregnant.\\nTalk with your doctor if you have any questions about a safe exercise routine. Be careful of extremely vigorous exercise such as marathon training or super intense exercise classes. Exercise puts stress on the body. Vigorous exercise may make it more difficult for you to conceive.\\nYou should aim for at least 30 minutes of moderate-intensity cardiovascular exercise each day.\\n3-4. Have healthy diet.\\nYour pre-pregnancy diet should include all of the necessary nutrients: lean protein, complex carbohydrates, dairy products, and 5 to 9 nine servings of fruits and vegetables a day.\\nYour daily caffeine intake should not be more than 200mg a day which is equivalent to 12 oz. of coffee.\\nYou should have a sufficient daily iron intake. Iron rich foods include eggs, nuts, green vegetables, and dark meats. Vitamin C will help your body absorb plant sources of iron.\\nOmega-3 fats and omega-6 fats should be in your diet as well. Walnuts, spinach, and flaxseed are good sources of these fats. You may also take a fish oil supplement 1 to 2 times a week.\\nIt is also a good idea to stop drinking alcohol when you are planning to conceive.\\nYou should begin taking prenatal vitamins as well. These vitamins will provide your body with any nutrients that your diet does not provide. The most important vitamins and minerals are folic acid, iron, iodine, and calcium. Your doctor may prescribe you a specific type of prenatal vitamin.\\nTips\\nInvite your family members or friends to join you in your exercise routine during pregnancy. Having a baby is a great opportunity to start new healthy habits, so take advantage of it to get all of your loved ones motivated to improve their health.\\nWarnings\\nDo not attempt to lose weight or totally avoid weight gain during pregnancy unless advised by a health professional. Some extra weight is essential during pregnancy to provide your baby with the nutrients necessary for building and nurturing a new body.\\nIf you do not begin to regularly put on weight during the second and third trimesters despite your attempts to increase your calorie intake, add some additional nutrients every day and consult a health professional or dietitian. Certain health concerns or problems with the baby’s development may make weight gain difficult during pregnancy.\\n\", \"简要回答\": \"Gaining weight during pregnancy is natural, expected, and healthy. It is important for the proper development of your baby and the healthy adaptation of your body to its new needs and functions. By gaining too much weight, you may put yourself at higher risk of gestational diabetes, a difficult delivery, stubborn postpartum weight, and a number of other health conditions. Learning how to achieve the recommended weight gain during pregnancy without going over is important for your health, and may make losing baby weight after delivery much easier.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Adopting Healthy Eating Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know your target weight gain for pregnancy.\", \"描述\": \"Knowing how much weight you need to gain while you are pregnant will help you monitor your progress. If you are gaining too much or too little weight, you can make some changes to your diet or physical activity habits. Your doctor can also help you stay on track.\\nFor women at a healthy weight pre-pregnancy, doctors typically recommend gaining 25 to 35 pounds. Underweight women should aim for 28 to 40 pounds, overweight women should aim for 15 to 25 pounds, and obese women should shoot for only 11 to 20 pounds.\\nIf you are pregnant with twins or multiples, women at healthy weights should gain 37 to 54 pounds, overweight women should gain 31 to 50, and obese women should gain 25 to 42 pounds.\\nAim to gain only 2 to 4 pounds during the first trimester, and about 1 pound per week thereafter depending on your total weight gain needs.\\nIf you are very overweight, your doctor may want you to lose weight during your pregnancy. Losing weight during pregnancy should always be supervised by a doctor. Note, most women should not be losing weight while they are pregnant.\"}, {\"编号\": 2, \"标题\": \"Plan your weekly diet.\", \"描述\": \"Taking the time to think through a sample menu for the week will help you incorporate foods with important nutrients for a balanced diet during pregnancy, such as whole grains,lean protein,and a variety of fruits and vegetables. Buying groceries with a weekly meal plan in mind can help reduce the chances you will opt for fast food or load up on unhealthy junk foods.\\nAvoid fish that is high in mercury such as swordfish, king mackerel, tilefish, and shark.\\nRestaurant and fast food versions may contain significantly more calories than their homemade counterparts, so ask for low-calorie menu options if available when eating out. Alternately, by preparing foods yourself you can cut out the extra fat, salt, and sugar that many pre-packaged and restaurant foods contain. This will allow you to eat a greater quantity of nutritious food and help save calories and fat that can add unnecessary and unhealthy baby weight.\"}, {\"编号\": 3, \"标题\": \"Obey cravings in moderation.\", \"描述\": \"It is not clear why pregnancy cravings happen. Some people think cravings may be your body asking for nutrients that it needs. Your pregnancy cravings are normal, and you can learn the best way to satisfy them.\\nIf you simply can’t resist a calling for chocolate cake, ice cream, cheese fries, or another unhealthy food, have a small serving size to satisfy your craving without mindlessly consuming the entire serving.\\nBy measuring out a small portion and putting the rest out of sight, you can reduce the chances of reaching for a second helping. Often, a few small and mindful bites can be just as satisfying as an entire serving, without the eventual guilt or weight gain.\"}, {\"编号\": 4, \"标题\": \"Eat around 300 extra calories per day.\", \"描述\": \"Eating for two does not mean you need to eat twice as much food. You do not need to eat extra calories during the first trimester. In the second trimester, you should eat an extra 340 calories per day. In your third trimester, you should eat about 450 more calories per day.. You may need more calories if your are very physically active while you are pregnant.\\nMake sure your extra calories come from healthy foods to avoid empty calories and unhealthy amounts of fat, sugar, and salt. Similarly, keep your diet balanced by avoiding a focus on any single food group. Get your calories from a variety of healthy sources such as whole grains, lean protein, fruits, and vegetables.\\nIf you constantly feel hungry, choose foods that are bulky and filling but low in calories, such as popcorn, rice cakes, raw vegetables, salads, soups, yogurt, oatmeal, and fresh fruits. Being able to eat a large quantity of a healthy and low-calorie food may help satisfy your urge to eat without piling on extra pounds. Eating protein also helps with this problem because it is slower to digest so it keeps you feeling full longer. Simple carbs get digested the quickest so will leave you feeling hungry sooner.\\nSample foods to add 100 calories are a spoonful of peanut butter on fresh celery sticks, a cup of non-fat yogurt with a drizzle of honey, a 1/2 cup of sweet corn with seasonings and a small smear of butter, or 10 tortilla chips.\\nExamples of snacks and meals of approximately 300 calories include a scrambled egg with buttered toast and fresh strawberries, a turkey sandwich with lettuce and tomatoes plus 1 cup of vegetable soup, or a bowl of low-fat granola with 1/2 cup skim milk and a handful of berries.\"}, {\"编号\": 5, \"标题\": \"Eat and drink frequently.\", \"描述\": \"Eating small meals throughout the day helps with pregnancy related heartburn, nausea, and indigestion. As your baby grows, you will have less space for big meals as well. Eating smaller meals throughout the day will help you meet your nutritional needs.\\nPlan on eating about 5 or 6 times per day, spreading your calorie consumption over several small meals and a few healthy snacks. Eating every 2 to 3 hours can help keep you energized and keeps your metabolism active and your blood sugar stable, which will keep you from overindulging and may reduce your risk of gestational diabetes.\\nKeep healthy, pre-measured snacks on hand at home and on the go. By making it convenient to grab a healthy snack in appropriate serving sizes, you reduce the likelihood of purchasing fast food or vending machine options or finishing an entire bag of potato chips when you need a snack.\"}, {\"编号\": 6, \"标题\": \"Drink plenty of water..\", \"描述\": \"You should have about 10 cups of fluids a day while you are pregnant. Water carries nutrients to your baby and can help prevent constipation, hemorrhoids, and excessive swelling, and urinary tract and bladder infections. Your 10 cups of fluid does not have to be water only.\\nAvoid sugary and fatty drinks such as flavored coffees, sports drinks, sodas, and whole milk. Opt instead for skim milk or non-dairy alternatives, decaf coffee you flavor or sweeten yourself, a small glass of 100% fruit juice, plain decaf tea, or water.\"}]}, {\"编号\": 2, \"标题\": \"Staying Active While You Are Pregnant\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consult with your doctor.\", \"描述\": \"Before you begin an exercise program, make sure your doctor approves. This applies if you were exercising before you were pregnant or if you are starting a new routine. Benefits of exercising while pregnant include prevention of back pain and discomfort, improved sleep, prevention of excess weight gain, increased endurance and muscle strength, and improvements in your mood and energy levels.\\nYour doctor will help you develop a personalized exercise plan that takes into account your previous exercise habits and any other medical problems you may have.\\nExercising could be harmful if you have a low placenta, a weak cervix, a previous history of miscarriages, or a history of early labor.\"}, {\"编号\": 2, \"标题\": \"Get at least 30 minutes of moderate exercise most days of the week.\", \"描述\": \"Walking, low-impact aerobics, swimming, and cycling on a stationary bike are recommended. You should be able to talk while you are exercising. If you are unable to talk, you may be exercising to vigorously.\\nIf you exercised regularly before getting pregnant, you should be able to continue the exercise for most of your pregnancy. Exceptions to this may be those who participated in dangerous, high-intensity, or very strenuous activities. If you previously jogged, swam, danced, biked, or practiced yoga, chances are it will be safe and beneficial for you to continue.\\nIf you were inactive before pregnancy, it is still advisable to begin light forms of exercise, such as taking regular walks or swimming a few laps. You should start with 5 minutes of physical activity a day and build up until you can do at least 30 minutes a day.\\nYou should always warm up and cool down and drink plenty of fluids while you are exercising.\"}, {\"编号\": 3, \"标题\": \"Consider prenatal yoga.\", \"描述\": \"Prenatal yoga incorporates many exercises that will help you with strength, flexibility, relaxation, and breathing. Yoga is a nice compliment to aerobic exercise and is a great way to meet other pregnant women.\\nLook for instructors who are trained in prenatal yoga. If your instructor is not trained, let them know that you are pregnant. You may need to modify poses as your pregnancy progresses.\\nAvoid hot yoga which will cause your body temperature to increase too much. If you are new to yoga, you should avoid power yoga.\"}, {\"编号\": 4, \"标题\": \"Avoid lying on your back after the first trimester.\", \"描述\": \"This position puts pressure on a major vein, your vena cava, and can decrease blood flow to your brain, heart, and uterus.. This can make you feel dizzy or have shortness of breath.\"}, {\"编号\": 5, \"标题\": \"Be careful with certain activities.\", \"描述\": \"Scuba diving, contact sports, activities that may cause injury to your abdominal area, and activities with a high risk of falling should be avoided. Strength training is fine, but you should not be lifting extremely heavy weights (nothing over 20 pounds).\\nAvoid exercising outside on extremely hot and humid days.\"}, {\"编号\": 6, \"标题\": \"Listen to your body and make adjustments.\", \"描述\": \"Pay attention to how you feel during exercise. If anything does not feel right, you should stop immediately. Your body is constantly changing and requires more oxygen and energy than before you were pregnant. You should never exercise until you are exhausted.\\nKeep in mind that extra pregnancy weight puts more stress on your joints and changes your center of gravity. Pregnancy hormones also cause your ligaments to loosen which increases your risk of injury.\\nMake sure you are eating enough because exercise burns calories. The recommended 300 extra calories per day may not be enough if you are exercising regularly. Monitor your weight gain and make adjustments to your diet.\\nStop exercising if you have any of these symptoms: pelvic pain, vaginal bleeding, chest pain, abnormal vaginal fluid, muscle weakness, irregular or rapid heartbeat, abdominal pain, feel dizzy or lightheaded. Contact your doctor if your symptoms continue after you stop exercising.\"}]}, {\"编号\": 3, \"标题\": \"Planning to Become Pregnant\", \"步骤\": [{\"编号\": 1, \"标题\": \"Speak with your doctor.\", \"描述\": \"You should make an appointment for preconception counseling. Your doctor will discuss your medical history, current medications, family health history, your weight, exercise habits, your home and workplace environment, and other lifestyle factors. This visit will help you become as healthy as possible before you become pregnant.\"}, {\"编号\": 2, \"标题\": \"Lose extra pounds if you are overweight.\", \"描述\": \"Being at a healthy weight before you become pregnant is important for your health and the health of the baby. You should talk to your doctor to determine how much weight you should lose. Even if you do not meet your weight loss goal, losing some weight will still be beneficial.\\nYou should lose pre-pregnancy weight in a healthy manner. A good diet and exercise program are recommended.\"}, {\"编号\": 3, \"标题\": \"Engage in regular physical activity.\", \"描述\": \"Moderate aerobic activities (i.e. walking, jogging, dancing, and swimming), Pilates, yoga, and weight training are good exercise options. Your exercise routine should increase your endurance and build strength. Having strong core muscles and pelvic floor muscles will help you when you are pregnant.\\nTalk with your doctor if you have any questions about a safe exercise routine. Be careful of extremely vigorous exercise such as marathon training or super intense exercise classes. Exercise puts stress on the body. Vigorous exercise may make it more difficult for you to conceive.\\nYou should aim for at least 30 minutes of moderate-intensity cardiovascular exercise each day.\"}, {\"编号\": 4, \"标题\": \"Have healthy diet.\", \"描述\": \"Your pre-pregnancy diet should include all of the necessary nutrients: lean protein, complex carbohydrates, dairy products, and 5 to 9 nine servings of fruits and vegetables a day.\\nYour daily caffeine intake should not be more than 200mg a day which is equivalent to 12 oz. of coffee.\\nYou should have a sufficient daily iron intake. Iron rich foods include eggs, nuts, green vegetables, and dark meats. Vitamin C will help your body absorb plant sources of iron.\\nOmega-3 fats and omega-6 fats should be in your diet as well. Walnuts, spinach, and flaxseed are good sources of these fats. You may also take a fish oil supplement 1 to 2 times a week.\\nIt is also a good idea to stop drinking alcohol when you are planning to conceive.\\nYou should begin taking prenatal vitamins as well. These vitamins will provide your body with any nutrients that your diet does not provide. The most important vitamins and minerals are folic acid, iron, iodine, and calcium. Your doctor may prescribe you a specific type of prenatal vitamin.\"}], \"小提示\": [\"Invite your family members or friends to join you in your exercise routine during pregnancy. Having a baby is a great opportunity to start new healthy habits, so take advantage of it to get all of your loved ones motivated to improve their health.\\n\"], \"注意事项\": [\"Do not attempt to lose weight or totally avoid weight gain during pregnancy unless advised by a health professional. Some extra weight is essential during pregnancy to provide your baby with the nutrients necessary for building and nurturing a new body.\\n\", \"If you do not begin to regularly put on weight during the second and third trimesters despite your attempts to increase your calorie intake, add some additional nutrients every day and consult a health professional or dietitian. Certain health concerns or problems with the baby’s development may make weight gain difficult during pregnancy.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,033 | How to Avoid Gaining Weight While Taking Lyrica | 1. Maintaining a Healthy, Balanced Diet
1-1. Create a weekly meal plan and cook at home as much as you can.
Start by determining what meals you are going to prepare at home for the week. Make sure you cover breakfast, lunch, and dinner, as well as snacks. Draw up a grocery list and then go shopping for food at the beginning of the week so you have ingredients on hand to make meals.
Look up healthy recipes online or in a cookbook so you can integrate them into your meals.
Opt for cooking at home most days of the week so you can have healthy, nutrient rich meals.
When you do eat out, opt for the healthy items on the menu. Try to follow the same diet you cook at home when you dine out.
1-2. Load up on fresh fruits, vegetables, and grains.
Make sure your meals are high in fresh fruits and vegetables as well as whole-wheat grains. Opt for healthy sources of protein like chicken, fish, and tofu. Add herbs and spices to your meals to give them flavor without adding calories.
1-3. Have small portion sizes at each meal.
Control your portions so you do not eat more than your body needs. Use smaller plates or bowls for your meals and have a little at a time so you can eat until you feel full or satisfied. Prepare vegetables or fruits first and then add protein or grains to the pot so your meals are balanced.
Avoid eating out of large containers, bags, or bowls, as this can increase your portion sizes. Take small bites of your food and chew it slowly so you can savor your food.
1-4. Go for healthy snacks between meals.
Opt for healthy snacks like nuts, granola, or sliced fruits and vegetables. Pack healthy snacks in your bag so you can have them when you are on the go. Make sure you snack between meals so you do not become too hungry and eat too much at meal time.
1-5. Avoid foods high in fat, sugar, and salt.
Foods that are prepackaged or processed are usually low in nutrients and high in empty calories. Limit your intake of fast food to once a month so you maintain a healthy diet.
Avoid unhealthy snacks like chips, cookies, cake, or fried foods. Do not keep them in the house or in your bag so you are not tempted to eat them.
Stop eating foods that are high in trans fat, like donuts, cakes, frozen pizzas, and fast foods.
Try to eat less than 2.3 grams (2,300 mg) of sodium every day. Eating too much sodium can cause you to retain fluids and gain weight.
1-6. Drink water instead of sugary sodas and juices.
Water won't have all the calories that sodas and juices have, and it will keep you hydrated. Drinking water every day with your meals can also make you more full so you don't consume as many calories.
2. Staying Active and Relaxed
2-1. Get at least 30 minutes of physical activity a day.
Staying physically active, combined with a healthy diet, can help you avoid gaining weight while on Lyrica. Though you may find it difficult to do a lot of physical activity due to your medical condition, make an effort to do a small amount every day. Going for a brisk walk for 30 minutes once a day or doing a low-impact workout class at your gym can keep those extra pounds off.
You may enlist a friend to go walking with you or attend a workout class together so you are motivated to stay fit.
Keep track of how often you exercise in a journal or app so you know you're getting at least 30 minutes of exercise a day.
2-2. Take up cycling or swimming for a low impact workout.
Cycling on a stationary bike or a regular bike is a great workout that is easy on your joints and muscles. Swimming is also great if you do not want to have to put too much stress on your body when you exercise.
Take a cycling class at your local gym or invest in a good bike and go for long rides outside. Swim at a local pool at the gym or a community center.
2-3. Try yoga or deep breathing to reduce your stress levels.
High stress levels can cause you to emotionally eat and avoid staying active, leading to weight gain. Managing your stress in a healthy way with yoga or deep breathing exercises can help you stay healthy while on Lyrica.
Take up yoga at a local yoga studio or your gym. You can also try doing yoga at home by following online tutorials or instructor-led videos.
Do deep breathing in the morning before you start your day or during your lunch break. Find a quiet, private spot and sit in a comfortable position. Inhale for a count of 5 through your nose and exhale through your nose for a count of 5. Do this for 1-3 minutes until you feel calm.
2-4. Get at least 8 hours of sleep a night.
Being well rested can help you manage your appetite and ensure you stay healthy while on Lyrica. Aim to get at least 8 hours of quality sleep a night. Make your bedroom cool, dark, quiet, and comfortable. Have a pre-bed ritual where you do something relaxing like read a book or listen to music. Avoid bright lights or screens right before bed so you get a better night's rest.
Try to follow a sleep schedule where you go to bed at the same time every day and wake up at the same time every morning. This will help your body fall into a regular sleep pattern and ensure you get quality sleep each night.
3. Talking to Your Doctor
3-1. Speak to your doctor about lowering your dosage of Lyrica.
If you notice you’ve gained 10 to 20 pounds (4.5 to 9.1 kg) within the first several months on the medication, you may need try taking a lower dosage. Taking a dose that is low and effective means there will be less of the drug cycling through your body, leading to less side effects. Work with your doctor to find a dosage that is low enough to meet your medical needs so you do not gain a lot of weight.
Never go off of Lyrica completely without the approval of your doctor, as this can lead to other serious medical issues and side effects.
3-2. Talk to your doctor about other medication you are on that may cause weight gain.
If you are taking other medications in addition to Lyrica like SSRIs or antipsychotics, you may be more prone to gaining weight. Speak to your doctor about adjusting your dosage of these drugs, or going off of some of them as needed, to help control your weight.
Some medications, like stimulatory drugs, can help to counterbalance weight gain you may experience on Lyrica. Your doctor may recommend you take these to help reduce your weight while you are on Lyrica.
3-3. Ask your doctor about switching to a different medication.
If you feel your weight gain is causing other health issues that outweigh the benefits of Lyrica, you may decide to go off of the drug. Your doctor will have you ease off the drug a little at a time so you do not experience withdrawal. They may then suggest you take other medications to address your medical issues without having to worry about gaining a lot of weight.
Keep in mind that, in some cases, Lyrica may be the best option for treating certain issues, such as fibromyalgia. You may try making diet and lifestyle changes while on the drug so you can benefit from it without gaining too much weight.
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Maintaining a Healthy, Balanced Diet\\n1-1. Create a weekly meal plan and cook at home as much as you can.\\nStart by determining what meals you are going to prepare at home for the week. Make sure you cover breakfast, lunch, and dinner, as well as snacks. Draw up a grocery list and then go shopping for food at the beginning of the week so you have ingredients on hand to make meals.\\nLook up healthy recipes online or in a cookbook so you can integrate them into your meals.\\nOpt for cooking at home most days of the week so you can have healthy, nutrient rich meals.\\nWhen you do eat out, opt for the healthy items on the menu. Try to follow the same diet you cook at home when you dine out.\\n1-2. Load up on fresh fruits, vegetables, and grains.\\nMake sure your meals are high in fresh fruits and vegetables as well as whole-wheat grains. Opt for healthy sources of protein like chicken, fish, and tofu. Add herbs and spices to your meals to give them flavor without adding calories.\\n1-3. Have small portion sizes at each meal.\\nControl your portions so you do not eat more than your body needs. Use smaller plates or bowls for your meals and have a little at a time so you can eat until you feel full or satisfied. Prepare vegetables or fruits first and then add protein or grains to the pot so your meals are balanced.\\nAvoid eating out of large containers, bags, or bowls, as this can increase your portion sizes. Take small bites of your food and chew it slowly so you can savor your food.\\n1-4. Go for healthy snacks between meals.\\nOpt for healthy snacks like nuts, granola, or sliced fruits and vegetables. Pack healthy snacks in your bag so you can have them when you are on the go. Make sure you snack between meals so you do not become too hungry and eat too much at meal time.\\n1-5. Avoid foods high in fat, sugar, and salt.\\nFoods that are prepackaged or processed are usually low in nutrients and high in empty calories. Limit your intake of fast food to once a month so you maintain a healthy diet.\\nAvoid unhealthy snacks like chips, cookies, cake, or fried foods. Do not keep them in the house or in your bag so you are not tempted to eat them.\\nStop eating foods that are high in trans fat, like donuts, cakes, frozen pizzas, and fast foods.\\nTry to eat less than 2.3 grams (2,300 mg) of sodium every day. Eating too much sodium can cause you to retain fluids and gain weight.\\n1-6. Drink water instead of sugary sodas and juices.\\nWater won't have all the calories that sodas and juices have, and it will keep you hydrated. Drinking water every day with your meals can also make you more full so you don't consume as many calories.\\n2. Staying Active and Relaxed\\n2-1. Get at least 30 minutes of physical activity a day.\\nStaying physically active, combined with a healthy diet, can help you avoid gaining weight while on Lyrica. Though you may find it difficult to do a lot of physical activity due to your medical condition, make an effort to do a small amount every day. Going for a brisk walk for 30 minutes once a day or doing a low-impact workout class at your gym can keep those extra pounds off.\\nYou may enlist a friend to go walking with you or attend a workout class together so you are motivated to stay fit.\\nKeep track of how often you exercise in a journal or app so you know you're getting at least 30 minutes of exercise a day.\\n2-2. Take up cycling or swimming for a low impact workout.\\nCycling on a stationary bike or a regular bike is a great workout that is easy on your joints and muscles. Swimming is also great if you do not want to have to put too much stress on your body when you exercise.\\nTake a cycling class at your local gym or invest in a good bike and go for long rides outside. Swim at a local pool at the gym or a community center.\\n2-3. Try yoga or deep breathing to reduce your stress levels.\\nHigh stress levels can cause you to emotionally eat and avoid staying active, leading to weight gain. Managing your stress in a healthy way with yoga or deep breathing exercises can help you stay healthy while on Lyrica.\\nTake up yoga at a local yoga studio or your gym. You can also try doing yoga at home by following online tutorials or instructor-led videos.\\nDo deep breathing in the morning before you start your day or during your lunch break. Find a quiet, private spot and sit in a comfortable position. Inhale for a count of 5 through your nose and exhale through your nose for a count of 5. Do this for 1-3 minutes until you feel calm.\\n2-4. Get at least 8 hours of sleep a night.\\nBeing well rested can help you manage your appetite and ensure you stay healthy while on Lyrica. Aim to get at least 8 hours of quality sleep a night. Make your bedroom cool, dark, quiet, and comfortable. Have a pre-bed ritual where you do something relaxing like read a book or listen to music. Avoid bright lights or screens right before bed so you get a better night's rest.\\nTry to follow a sleep schedule where you go to bed at the same time every day and wake up at the same time every morning. This will help your body fall into a regular sleep pattern and ensure you get quality sleep each night.\\n3. Talking to Your Doctor\\n3-1. Speak to your doctor about lowering your dosage of Lyrica.\\nIf you notice you’ve gained 10 to 20 pounds (4.5 to 9.1 kg) within the first several months on the medication, you may need try taking a lower dosage. Taking a dose that is low and effective means there will be less of the drug cycling through your body, leading to less side effects. Work with your doctor to find a dosage that is low enough to meet your medical needs so you do not gain a lot of weight.\\nNever go off of Lyrica completely without the approval of your doctor, as this can lead to other serious medical issues and side effects.\\n3-2. Talk to your doctor about other medication you are on that may cause weight gain.\\nIf you are taking other medications in addition to Lyrica like SSRIs or antipsychotics, you may be more prone to gaining weight. Speak to your doctor about adjusting your dosage of these drugs, or going off of some of them as needed, to help control your weight.\\nSome medications, like stimulatory drugs, can help to counterbalance weight gain you may experience on Lyrica. Your doctor may recommend you take these to help reduce your weight while you are on Lyrica.\\n3-3. Ask your doctor about switching to a different medication.\\nIf you feel your weight gain is causing other health issues that outweigh the benefits of Lyrica, you may decide to go off of the drug. Your doctor will have you ease off the drug a little at a time so you do not experience withdrawal. They may then suggest you take other medications to address your medical issues without having to worry about gaining a lot of weight.\\nKeep in mind that, in some cases, Lyrica may be the best option for treating certain issues, such as fibromyalgia. You may try making diet and lifestyle changes while on the drug so you can benefit from it without gaining too much weight.\\n\", \"简要回答\": \"If you suffer from seizures, nerve issues, or fibromyalgia, you may be prescribed Lyrica. This drug can treat these issues effectively, but has side effects like increased appetite, food cravings, and a slower metabolism. To avoid gaining weight while on this drug, you can maintain a diet that is healthy and balanced and stay active with regular exercise. If Lyrica is not working for you, speak to your doctor about your options. Do not go off of Lyrica without first speaking to your doctor to confirm it is safe for you to do so.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Maintaining a Healthy, Balanced Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create a weekly meal plan and cook at home as much as you can.\", \"描述\": \"Start by determining what meals you are going to prepare at home for the week. Make sure you cover breakfast, lunch, and dinner, as well as snacks. Draw up a grocery list and then go shopping for food at the beginning of the week so you have ingredients on hand to make meals.\\nLook up healthy recipes online or in a cookbook so you can integrate them into your meals.\\nOpt for cooking at home most days of the week so you can have healthy, nutrient rich meals.\\nWhen you do eat out, opt for the healthy items on the menu. Try to follow the same diet you cook at home when you dine out.\"}, {\"编号\": 2, \"标题\": \"Load up on fresh fruits, vegetables, and grains.\", \"描述\": \"Make sure your meals are high in fresh fruits and vegetables as well as whole-wheat grains. Opt for healthy sources of protein like chicken, fish, and tofu. Add herbs and spices to your meals to give them flavor without adding calories.\"}, {\"编号\": 3, \"标题\": \"Have small portion sizes at each meal.\", \"描述\": \"Control your portions so you do not eat more than your body needs. Use smaller plates or bowls for your meals and have a little at a time so you can eat until you feel full or satisfied. Prepare vegetables or fruits first and then add protein or grains to the pot so your meals are balanced.\\nAvoid eating out of large containers, bags, or bowls, as this can increase your portion sizes. Take small bites of your food and chew it slowly so you can savor your food.\"}, {\"编号\": 4, \"标题\": \"Go for healthy snacks between meals.\", \"描述\": \"Opt for healthy snacks like nuts, granola, or sliced fruits and vegetables. Pack healthy snacks in your bag so you can have them when you are on the go. Make sure you snack between meals so you do not become too hungry and eat too much at meal time.\"}, {\"编号\": 5, \"标题\": \"Avoid foods high in fat, sugar, and salt.\", \"描述\": \"Foods that are prepackaged or processed are usually low in nutrients and high in empty calories. Limit your intake of fast food to once a month so you maintain a healthy diet.\\nAvoid unhealthy snacks like chips, cookies, cake, or fried foods. Do not keep them in the house or in your bag so you are not tempted to eat them.\\nStop eating foods that are high in trans fat, like donuts, cakes, frozen pizzas, and fast foods.\\nTry to eat less than 2.3 grams (2,300 mg) of sodium every day. Eating too much sodium can cause you to retain fluids and gain weight.\"}, {\"编号\": 6, \"标题\": \"Drink water instead of sugary sodas and juices.\", \"描述\": \"Water won't have all the calories that sodas and juices have, and it will keep you hydrated. Drinking water every day with your meals can also make you more full so you don't consume as many calories.\"}]}, {\"编号\": 2, \"标题\": \"Staying Active and Relaxed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get at least 30 minutes of physical activity a day.\", \"描述\": \"Staying physically active, combined with a healthy diet, can help you avoid gaining weight while on Lyrica. Though you may find it difficult to do a lot of physical activity due to your medical condition, make an effort to do a small amount every day. Going for a brisk walk for 30 minutes once a day or doing a low-impact workout class at your gym can keep those extra pounds off.\\nYou may enlist a friend to go walking with you or attend a workout class together so you are motivated to stay fit.\\nKeep track of how often you exercise in a journal or app so you know you're getting at least 30 minutes of exercise a day.\"}, {\"编号\": 2, \"标题\": \"Take up cycling or swimming for a low impact workout.\", \"描述\": \"Cycling on a stationary bike or a regular bike is a great workout that is easy on your joints and muscles. Swimming is also great if you do not want to have to put too much stress on your body when you exercise.\\nTake a cycling class at your local gym or invest in a good bike and go for long rides outside. Swim at a local pool at the gym or a community center.\"}, {\"编号\": 3, \"标题\": \"Try yoga or deep breathing to reduce your stress levels.\", \"描述\": \"High stress levels can cause you to emotionally eat and avoid staying active, leading to weight gain. Managing your stress in a healthy way with yoga or deep breathing exercises can help you stay healthy while on Lyrica.\\nTake up yoga at a local yoga studio or your gym. You can also try doing yoga at home by following online tutorials or instructor-led videos.\\nDo deep breathing in the morning before you start your day or during your lunch break. Find a quiet, private spot and sit in a comfortable position. Inhale for a count of 5 through your nose and exhale through your nose for a count of 5. Do this for 1-3 minutes until you feel calm.\"}, {\"编号\": 4, \"标题\": \"Get at least 8 hours of sleep a night.\", \"描述\": \"Being well rested can help you manage your appetite and ensure you stay healthy while on Lyrica. Aim to get at least 8 hours of quality sleep a night. Make your bedroom cool, dark, quiet, and comfortable. Have a pre-bed ritual where you do something relaxing like read a book or listen to music. Avoid bright lights or screens right before bed so you get a better night's rest.\\nTry to follow a sleep schedule where you go to bed at the same time every day and wake up at the same time every morning. This will help your body fall into a regular sleep pattern and ensure you get quality sleep each night.\"}]}, {\"编号\": 3, \"标题\": \"Talking to Your Doctor\", \"步骤\": [{\"编号\": 1, \"标题\": \"Speak to your doctor about lowering your dosage of Lyrica.\", \"描述\": \"If you notice you’ve gained 10 to 20 pounds (4.5 to 9.1 kg) within the first several months on the medication, you may need try taking a lower dosage. Taking a dose that is low and effective means there will be less of the drug cycling through your body, leading to less side effects. Work with your doctor to find a dosage that is low enough to meet your medical needs so you do not gain a lot of weight.\\nNever go off of Lyrica completely without the approval of your doctor, as this can lead to other serious medical issues and side effects.\"}, {\"编号\": 2, \"标题\": \"Talk to your doctor about other medication you are on that may cause weight gain.\", \"描述\": \"If you are taking other medications in addition to Lyrica like SSRIs or antipsychotics, you may be more prone to gaining weight. Speak to your doctor about adjusting your dosage of these drugs, or going off of some of them as needed, to help control your weight.\\nSome medications, like stimulatory drugs, can help to counterbalance weight gain you may experience on Lyrica. Your doctor may recommend you take these to help reduce your weight while you are on Lyrica.\"}, {\"编号\": 3, \"标题\": \"Ask your doctor about switching to a different medication.\", \"描述\": \"If you feel your weight gain is causing other health issues that outweigh the benefits of Lyrica, you may decide to go off of the drug. Your doctor will have you ease off the drug a little at a time so you do not experience withdrawal. They may then suggest you take other medications to address your medical issues without having to worry about gaining a lot of weight.\\nKeep in mind that, in some cases, Lyrica may be the best option for treating certain issues, such as fibromyalgia. You may try making diet and lifestyle changes while on the drug so you can benefit from it without gaining too much weight.\"}]}]}}",
"问题明细": "",
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} | wikihow |
3,034 | How to Avoid Gaslighting Children | 1. Reacting without Judgment
1-1. Avoid trivializing or denying the child's feelings or needs.
Let's say that the child comes to you concerned about something. Think about how you react. Do you ever ignore, deny, or trivialize what they say as incorrect or unimportant? Even if you don't realize it, this can hurt your child's self esteem and trust in you.
For example, if your child says that you promised to take them school supply shopping, and you say, "I don't know what you're talking about," this can make them confused, and may cause them to doubt their own memory.
Or if your younger sibling gets scared of a barking dog, and you say "You're going to get scared of a dog? Really?" then they're likely to feel even more anxious and uneasy, instead of comforted.
1-2. Steer clear of viewing the child as overly sensitive or weak.
Treating a child like they're too sensitive usually makes things worse, not better. The world can be a scary and overwhelming place to a child. Children rely on adults for comfort when they're upset, and this helps them feel more secure as they get older.
Avoid using words like, "Suck it up" or "Stop being so sensitive." This denies a child's feelings, and makes them feel unsupported.
"Tough love" alone can result in an anxious, alienated child. Even if you have to discipline your child, give them lots of love and kindness throughout the day. This helps give them a sense of stability, which can grow into a sense of strength as they grow up.
By providing emotional support and stability in your child's life, they are more likely to trust you and others. They are more likely to act with kindness and respect for others.
1-3. Focus on reinforcing the child’s positive behavior.
Encouragement and positivity can help a child flourish. Even if the child is fearful of something, do not criticize them for it. Make sure to encourage them to find healthy ways to overcome their fears, and build confidence.
For example, if your child joins soccer, but discovers that they hate it, don't keep pushing them to become a soccer star. Let them find a new dream.
Notice what your child is good at, and encourage it. For example, if you notice that your child loves to draw, then bring them sketchbooks and colored pencils, and praise their artwork.
See if your child can handle things on their own, like opening a tricky jar or managing a friendship conflict. Let them try it themselves. If they can do it, praise them, and if they're getting frustrated, ask if they'd like help.
Your child may not know how to deal with big emotions. Help them learn strategies, like talking about it, writing in a journal, or getting exercise.
1-4. Don't expect a child to act like an adult.
Let's say you have plans to visit relatives for the holidays, and you're planning to take your children for the visit. There may be different expectations among you and your family about how children should behave. Remember that kids are not at the same developmental stage as adults. Make sure to allow children to be children.
Recognize that children get more tired, irritable, and bored than adults do. They may be less apt to sit quietly or handle long stretches of time in a car.
When they are upset, focus on addressing their most common concerns—feeling hungry, being angry, feeling lonely, or being tired. Pay attention to the possible reasons behind their behavior. Instead of saying "Calm down and stop fidgeting," try saying "What's bothering you?"
1-5. Remember that children have bad days sometimes.
Kids get cranky. Kids get frustrated. Kids get tired. Sometimes, they act out. This is par for the course, and you don't need to get too upset about it. Kids are allowed to get upset, and it doesn't mean that you're doing a bad job looking after them.
1-6. Respond with understanding rather than anger.
Be patient with the child as much as possible. While you may get upset from time to time with a child, be self-aware of how often this happens and understand under what circumstances.
When you're upset and unable to control your anger, consider stepping away for a minute and breathing deeply. This can help to calm down your mind before you react. Try to become more aware of your emotions as well to avoid letting them get the best of you. If you notice that you are feeling stressed, take a few minutes to yourself to calm down.
Be willing to say sorry. Children aren't perfect, and neither are parents. And that's okay. If you responded in an angry way, apologize and make sure your child understands that anger is not a solution to a problem.
1-7. Don't jump to the conclusion that the child is wrong.
Sometimes, a child might say something that doesn't match what you remember or notice. Don't automatically assume that you are right and they are wrong. Instead, acknowledge that they could be right, and work on figuring things out.
If your child says "You said we could go to the park today" but you don't recall that promise, say "I don't remember that conversation" instead of "I never said that."
If your child says "Look, there's a puppy!" and you see no dog, say "I don't see the puppy" instead of "There's nothing there." (It may turn out that the dog just wasn't in your line of sight.)
Be kind if your child does turn out to be wrong. For example, if your child thinks they saw a puppy but it was a goat, you could say "Actually, that's a goat! But it does look kind of like a puppy, so I can understand why you thought it was one." This helps them understand that it's okay to be wrong, and it's not something to worry about.
1-8. Label and honor their feelings, even if you don't do what they want.
It helps to acknowledge, label, and talk about what your child is experiencing. You can validate their feelings even while you set the rules.
For example, "I know you're upset about leaving the park. It's no fun to go when you want to stay and play. Because it's getting late, we need to go home so we have time to eat supper. Do you want sweet potato fries or corn with our chicken?"
Or, "I know you want to keep playing video games. It's fun to play games. Too much screen time is bad for you, and you hit your two-hour limit, so it's time to be done. If you don't know what to do, I can give you a few ideas, or you could fold laundry with me."
1-9. Be empathetic if you don't understand.
Sometimes, your child may be upset and you have no idea why. Instead of labeling your child as difficult or fussy, do your best to understand why they are so upset in the first place. Offer compassion and reassurance, even if you have no idea what the problem is.
Ask questions. "You're frowning and kicking the dirt. Is something wrong?"
Young children and children with special needs may especially struggle to communicate problems, or be upset by things that wouldn't bother you. Be patient and do your best to understand.
2. Providing a Nurturing Environment
2-1. Avoid giving off emotional mixed messages.
Children need consistency and stability. Avoid making them feel smothered with love one minute, and then the worst children in the world the next. It can make a child question who they are, and start to believe that there is something fundamentally wrong with them.
Take note of your emotions. Do you feel out of control with your emotions sometimes? Make sure to get help for yourself if it seems like your most common responses are filled with negativity or anger.
Children won't likely understand what's wrong or bothering you, particularly if they are under 12 years old. They are not yet equipped emotionally to handle emotional mixed messages.
Strive to provide a stable environment for your children and avoid negativity as much as possible. If the environment is often negative, then a child may consider it their fault and this could cause them significant problems later on.
2-2. Help to boost the child's self-esteem.
If you're feeling low or down on yourself, it can be hard to help encourage others and boost their confidence. Children rely on adults to learn confidence and self esteem. Find time each day to make the child feel special.
Focus on saying one good and positive thing to your child each day that helps to boost their self-esteem.
Give a warm hug to your child. Make them feel protected. A child is more likely to feel confident if they feel secure and protected by you.
2-3. Be a role model for the child.
Children looks up to you, and is likely to learn their behaviors through you and other adults in their lives. Teach them how to respect others by being a role model yourself.
Demonstrate in your actions as often as you can. If your child is present, be particularly aware that they may watching your actions. For example, smile and say hello to people you encounter at the store or in public. Show your positive and kind self.
Children have less maturity and understanding, and may take things literally. If you criticize a child for being lazy, stupid, clumsy, etc., then the child may start believing that they really are those things. For example, instead of saying "I can't believe you spilled your cup again! You're so clumsy!" you could say "Don't worry, honey. It's just some spilled juice. Let's clean it up together."
A role model makes a child feel welcome rather than anxious. For example, be engaged in conversation with them when they're talking. Show that you're interested and actively listening. By avoiding distractions and maintaining focus, you can build their trust.
2-4. Take time to listen closely to them.
Show interest in what your child likes, and pay close attention to what they have to say (even if they're saying something you don't like). This shows the child that you take their voice and opinions seriously, even when you disagree with them.
2-5. Avoid feeling resentment or frustration with the child's behavior.
While this may be tough, it's important to be patient as much as you can. Children look to you for comfort, and may feel disillusioned or scared if you react with resentment or anger.
A parent-child relationship is uneven rather than equal. A child depends on you to survive, to feel safe, and to feel loved. If you say or do things to manipulate the relationship in your favor, a child is very vulnerable to this form of control.
Investigate unusual behavior, instead of criticizing it. For example, if your child seems hesitant to go to a birthday party, don't say "I don't know why you're so worried! It'll be fun. You should be grateful you can go." Instead, try "You seem kind off nervous about this party. Is there some reason you're not looking forward to it?" This gives the child an opportunity to talk about it. After they open up, ask how you can make it easier for them.
If you express frustration too harshly, apologize. For example, "I'm sorry. That was rude of me to speak to you that way. I'm just feeling a little frustrated. I'm sorry I took it out on you. And I'm ready to be a good listener, now, if you want to tell me what's wrong." Labeling your own behavior helps the child not take it personally.
2-6. Provide reassurance, to reduce self doubt.
If your child constantly feels wrong or not good enough, they are likely to have lower self-esteem and have more difficulty with relationships with others. Help to build their social skills by providing love, support, and reassurance.
Offer words of encouragement and praise. Focus on making the child feel good about what they are doing, rather than only focusing on what they do wrong. Consider saying things like, "I know it's been a tough day, but I believe in you" or "I know you can do it. You've done such a great job before."
When a child feels confused or begins to doubt something that you said, offer an apology. Instead of telling them that they're wrong or misheard you, say things like, "I'm sorry for the confusion" or "I think we just misheard each other. It's okay."
3. Finding Healthy Ways to Reduce Stress
3-1. Be self-aware of your unmet needs.
Parenting or working with children isn't always easy. Sometimes you may feel like you're overwhelmed and frustrated. One important way to avoid being stressed over children is to take care of your own emotional needs.
Do you feel loved and appreciated, or hurt, neglected, and disrespected? If you're feeling unhappy with yourself and your needs, then you may have a harder time providing guidance to your children.
Understand how your current work, family, and emotional situation is impacting your health and well-being. Think about if you have felt this way for a long time, or just more recently.
By being in touch with yourself, you're less likely to gaslight your children.
3-2. Seek help from friends, family, and your community.
Avoid parental or caregiver burnout. Connect with friends, family, babysitters, or other community supports when you need some time to yourself.
When you have time to yourself, use it to relax rather than just to deal with other problems. Set aside time to exercise, relax, spend time with friends, or whatever helps you feel refreshed.
Consider having regular dates with your partner or spouse, away from your children.
Block off four hours of time each week to get away from the responsibilities of being a parent. Keep these times consistent each week so that you're less apt to change your plans frequently.
3-3. Find professional support if you're struggling.
This is especially important for single parents, who have a lot of different tasks to handle. You don't have to face your struggles alone. Reach out to professionals at school and through counseling centers. They may have resources and strategies that make it easier for you.
Consider meeting with your child's school counselor about resources to help with parenting. Talk openly about any concerns that you may have regarding your child and what stressors you're facing.
Identify counselors that focus on families and children. There may be low-cost therapy options in your area to help you and your child communicate more effectively with each other. Many counseling centers take insurance or offer sliding scale fees.
3-4. Focus on the good parts of your relationship with the child.
You'll mess up sometimes, and that's totally normal and acceptable. Just remember that you are doing the best you can and every parent makes mistakes sometimes. One tiny parenting mistake isn't going to throw your child into emotional turmoil for the rest of their lives. The important thing is that you identify the mistakes you make and that you do what you can to fix them. Keep learning from your mistakes, acknowledging your imperfections, and being the best you can be.
Tips
Be willing to ask for help when parenting gets tough. It's a sign of strength. If you continue to feel overwhelmed about how to handle a situation with your child, find support by contacting the National Parent Helpline: 1-855-427-2736 or http://www.nationalparenthelpline.org/
Warnings
If you are facing emotional abuse, consider contacting the National Domestic Violence Hotline for help and resources: 1-800-799-7233 or http://www.thehotline.org/
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Reacting without Judgment\\n1-1. Avoid trivializing or denying the child's feelings or needs.\\nLet's say that the child comes to you concerned about something. Think about how you react. Do you ever ignore, deny, or trivialize what they say as incorrect or unimportant? Even if you don't realize it, this can hurt your child's self esteem and trust in you. \\nFor example, if your child says that you promised to take them school supply shopping, and you say, \\\"I don't know what you're talking about,\\\" this can make them confused, and may cause them to doubt their own memory.\\nOr if your younger sibling gets scared of a barking dog, and you say \\\"You're going to get scared of a dog? Really?\\\" then they're likely to feel even more anxious and uneasy, instead of comforted.\\n1-2. Steer clear of viewing the child as overly sensitive or weak.\\nTreating a child like they're too sensitive usually makes things worse, not better. The world can be a scary and overwhelming place to a child. Children rely on adults for comfort when they're upset, and this helps them feel more secure as they get older.\\nAvoid using words like, \\\"Suck it up\\\" or \\\"Stop being so sensitive.\\\" This denies a child's feelings, and makes them feel unsupported.\\n\\\"Tough love\\\" alone can result in an anxious, alienated child. Even if you have to discipline your child, give them lots of love and kindness throughout the day. This helps give them a sense of stability, which can grow into a sense of strength as they grow up.\\nBy providing emotional support and stability in your child's life, they are more likely to trust you and others. They are more likely to act with kindness and respect for others.\\n1-3. Focus on reinforcing the child’s positive behavior.\\nEncouragement and positivity can help a child flourish. Even if the child is fearful of something, do not criticize them for it. Make sure to encourage them to find healthy ways to overcome their fears, and build confidence. \\n\\n For example, if your child joins soccer, but discovers that they hate it, don't keep pushing them to become a soccer star. Let them find a new dream.\\n Notice what your child is good at, and encourage it. For example, if you notice that your child loves to draw, then bring them sketchbooks and colored pencils, and praise their artwork.\\n See if your child can handle things on their own, like opening a tricky jar or managing a friendship conflict. Let them try it themselves. If they can do it, praise them, and if they're getting frustrated, ask if they'd like help.\\n Your child may not know how to deal with big emotions. Help them learn strategies, like talking about it, writing in a journal, or getting exercise.\\n1-4. Don't expect a child to act like an adult.\\nLet's say you have plans to visit relatives for the holidays, and you're planning to take your children for the visit. There may be different expectations among you and your family about how children should behave. Remember that kids are not at the same developmental stage as adults. Make sure to allow children to be children.\\nRecognize that children get more tired, irritable, and bored than adults do. They may be less apt to sit quietly or handle long stretches of time in a car.\\nWhen they are upset, focus on addressing their most common concerns—feeling hungry, being angry, feeling lonely, or being tired. Pay attention to the possible reasons behind their behavior. Instead of saying \\\"Calm down and stop fidgeting,\\\" try saying \\\"What's bothering you?\\\"\\n1-5. Remember that children have bad days sometimes.\\nKids get cranky. Kids get frustrated. Kids get tired. Sometimes, they act out. This is par for the course, and you don't need to get too upset about it. Kids are allowed to get upset, and it doesn't mean that you're doing a bad job looking after them.\\n1-6. Respond with understanding rather than anger.\\nBe patient with the child as much as possible. While you may get upset from time to time with a child, be self-aware of how often this happens and understand under what circumstances. \\nWhen you're upset and unable to control your anger, consider stepping away for a minute and breathing deeply. This can help to calm down your mind before you react. Try to become more aware of your emotions as well to avoid letting them get the best of you. If you notice that you are feeling stressed, take a few minutes to yourself to calm down.\\nBe willing to say sorry. Children aren't perfect, and neither are parents. And that's okay. If you responded in an angry way, apologize and make sure your child understands that anger is not a solution to a problem.\\n1-7. Don't jump to the conclusion that the child is wrong.\\nSometimes, a child might say something that doesn't match what you remember or notice. Don't automatically assume that you are right and they are wrong. Instead, acknowledge that they could be right, and work on figuring things out. \\nIf your child says \\\"You said we could go to the park today\\\" but you don't recall that promise, say \\\"I don't remember that conversation\\\" instead of \\\"I never said that.\\\"\\nIf your child says \\\"Look, there's a puppy!\\\" and you see no dog, say \\\"I don't see the puppy\\\" instead of \\\"There's nothing there.\\\" (It may turn out that the dog just wasn't in your line of sight.)\\nBe kind if your child does turn out to be wrong. For example, if your child thinks they saw a puppy but it was a goat, you could say \\\"Actually, that's a goat! But it does look kind of like a puppy, so I can understand why you thought it was one.\\\" This helps them understand that it's okay to be wrong, and it's not something to worry about.\\n1-8. Label and honor their feelings, even if you don't do what they want.\\nIt helps to acknowledge, label, and talk about what your child is experiencing. You can validate their feelings even while you set the rules. \\nFor example, \\\"I know you're upset about leaving the park. It's no fun to go when you want to stay and play. Because it's getting late, we need to go home so we have time to eat supper. Do you want sweet potato fries or corn with our chicken?\\\"\\nOr, \\\"I know you want to keep playing video games. It's fun to play games. Too much screen time is bad for you, and you hit your two-hour limit, so it's time to be done. If you don't know what to do, I can give you a few ideas, or you could fold laundry with me.\\\"\\n1-9. Be empathetic if you don't understand.\\nSometimes, your child may be upset and you have no idea why. Instead of labeling your child as difficult or fussy, do your best to understand why they are so upset in the first place. Offer compassion and reassurance, even if you have no idea what the problem is. \\nAsk questions. \\\"You're frowning and kicking the dirt. Is something wrong?\\\"\\nYoung children and children with special needs may especially struggle to communicate problems, or be upset by things that wouldn't bother you. Be patient and do your best to understand.\\n2. Providing a Nurturing Environment\\n2-1. Avoid giving off emotional mixed messages.\\nChildren need consistency and stability. Avoid making them feel smothered with love one minute, and then the worst children in the world the next. It can make a child question who they are, and start to believe that there is something fundamentally wrong with them.\\nTake note of your emotions. Do you feel out of control with your emotions sometimes? Make sure to get help for yourself if it seems like your most common responses are filled with negativity or anger.\\nChildren won't likely understand what's wrong or bothering you, particularly if they are under 12 years old. They are not yet equipped emotionally to handle emotional mixed messages.\\nStrive to provide a stable environment for your children and avoid negativity as much as possible. If the environment is often negative, then a child may consider it their fault and this could cause them significant problems later on.\\n2-2. Help to boost the child's self-esteem.\\nIf you're feeling low or down on yourself, it can be hard to help encourage others and boost their confidence. Children rely on adults to learn confidence and self esteem. Find time each day to make the child feel special. \\nFocus on saying one good and positive thing to your child each day that helps to boost their self-esteem.\\nGive a warm hug to your child. Make them feel protected. A child is more likely to feel confident if they feel secure and protected by you.\\n2-3. Be a role model for the child.\\nChildren looks up to you, and is likely to learn their behaviors through you and other adults in their lives. Teach them how to respect others by being a role model yourself. \\n\\n Demonstrate in your actions as often as you can. If your child is present, be particularly aware that they may watching your actions. For example, smile and say hello to people you encounter at the store or in public. Show your positive and kind self.\\n Children have less maturity and understanding, and may take things literally. If you criticize a child for being lazy, stupid, clumsy, etc., then the child may start believing that they really are those things. For example, instead of saying \\\"I can't believe you spilled your cup again! You're so clumsy!\\\" you could say \\\"Don't worry, honey. It's just some spilled juice. Let's clean it up together.\\\"\\n A role model makes a child feel welcome rather than anxious. For example, be engaged in conversation with them when they're talking. Show that you're interested and actively listening. By avoiding distractions and maintaining focus, you can build their trust.\\n2-4. Take time to listen closely to them.\\nShow interest in what your child likes, and pay close attention to what they have to say (even if they're saying something you don't like). This shows the child that you take their voice and opinions seriously, even when you disagree with them.\\n2-5. Avoid feeling resentment or frustration with the child's behavior.\\nWhile this may be tough, it's important to be patient as much as you can. Children look to you for comfort, and may feel disillusioned or scared if you react with resentment or anger.\\nA parent-child relationship is uneven rather than equal. A child depends on you to survive, to feel safe, and to feel loved. If you say or do things to manipulate the relationship in your favor, a child is very vulnerable to this form of control.\\nInvestigate unusual behavior, instead of criticizing it. For example, if your child seems hesitant to go to a birthday party, don't say \\\"I don't know why you're so worried! It'll be fun. You should be grateful you can go.\\\" Instead, try \\\"You seem kind off nervous about this party. Is there some reason you're not looking forward to it?\\\" This gives the child an opportunity to talk about it. After they open up, ask how you can make it easier for them.\\nIf you express frustration too harshly, apologize. For example, \\\"I'm sorry. That was rude of me to speak to you that way. I'm just feeling a little frustrated. I'm sorry I took it out on you. And I'm ready to be a good listener, now, if you want to tell me what's wrong.\\\" Labeling your own behavior helps the child not take it personally.\\n2-6. Provide reassurance, to reduce self doubt.\\nIf your child constantly feels wrong or not good enough, they are likely to have lower self-esteem and have more difficulty with relationships with others. Help to build their social skills by providing love, support, and reassurance.\\nOffer words of encouragement and praise. Focus on making the child feel good about what they are doing, rather than only focusing on what they do wrong. Consider saying things like, \\\"I know it's been a tough day, but I believe in you\\\" or \\\"I know you can do it. You've done such a great job before.\\\"\\nWhen a child feels confused or begins to doubt something that you said, offer an apology. Instead of telling them that they're wrong or misheard you, say things like, \\\"I'm sorry for the confusion\\\" or \\\"I think we just misheard each other. It's okay.\\\"\\n3. Finding Healthy Ways to Reduce Stress\\n3-1. Be self-aware of your unmet needs.\\nParenting or working with children isn't always easy. Sometimes you may feel like you're overwhelmed and frustrated. One important way to avoid being stressed over children is to take care of your own emotional needs. \\nDo you feel loved and appreciated, or hurt, neglected, and disrespected? If you're feeling unhappy with yourself and your needs, then you may have a harder time providing guidance to your children.\\nUnderstand how your current work, family, and emotional situation is impacting your health and well-being. Think about if you have felt this way for a long time, or just more recently.\\nBy being in touch with yourself, you're less likely to gaslight your children.\\n3-2. Seek help from friends, family, and your community.\\nAvoid parental or caregiver burnout. Connect with friends, family, babysitters, or other community supports when you need some time to yourself.\\nWhen you have time to yourself, use it to relax rather than just to deal with other problems. Set aside time to exercise, relax, spend time with friends, or whatever helps you feel refreshed.\\nConsider having regular dates with your partner or spouse, away from your children.\\nBlock off four hours of time each week to get away from the responsibilities of being a parent. Keep these times consistent each week so that you're less apt to change your plans frequently.\\n3-3. Find professional support if you're struggling.\\nThis is especially important for single parents, who have a lot of different tasks to handle. You don't have to face your struggles alone. Reach out to professionals at school and through counseling centers. They may have resources and strategies that make it easier for you.\\nConsider meeting with your child's school counselor about resources to help with parenting. Talk openly about any concerns that you may have regarding your child and what stressors you're facing.\\nIdentify counselors that focus on families and children. There may be low-cost therapy options in your area to help you and your child communicate more effectively with each other. Many counseling centers take insurance or offer sliding scale fees.\\n3-4. Focus on the good parts of your relationship with the child.\\nYou'll mess up sometimes, and that's totally normal and acceptable. Just remember that you are doing the best you can and every parent makes mistakes sometimes. One tiny parenting mistake isn't going to throw your child into emotional turmoil for the rest of their lives. The important thing is that you identify the mistakes you make and that you do what you can to fix them. Keep learning from your mistakes, acknowledging your imperfections, and being the best you can be.\\nTips\\nBe willing to ask for help when parenting gets tough. It's a sign of strength. If you continue to feel overwhelmed about how to handle a situation with your child, find support by contacting the National Parent Helpline: 1-855-427-2736 or http://www.nationalparenthelpline.org/\\nWarnings\\nIf you are facing emotional abuse, consider contacting the National Domestic Violence Hotline for help and resources: 1-800-799-7233 or http://www.thehotline.org/\\n\", \"简要回答\": \"Gaslighting is a form of emotional manipulation and abuse that can have a negative impact on children. It causes a child to question their own feelings, beliefs, and self-esteem. Adults may do it by accident, or on purpose. Understand the importance of avoiding behaviors that could deny, withhold, or trivialize a child's thoughts or feelings. Evaluate the ways that you respond to what your child says and does. Focus on providing a more nurturing environment for them. Parenting can be stressful and overwhelming, so make sure to learn healthy ways to cope.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reacting without Judgment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid trivializing or denying the child's feelings or needs.\", \"描述\": \"Let's say that the child comes to you concerned about something. Think about how you react. Do you ever ignore, deny, or trivialize what they say as incorrect or unimportant? Even if you don't realize it, this can hurt your child's self esteem and trust in you. \\nFor example, if your child says that you promised to take them school supply shopping, and you say, \\\"I don't know what you're talking about,\\\" this can make them confused, and may cause them to doubt their own memory.\\nOr if your younger sibling gets scared of a barking dog, and you say \\\"You're going to get scared of a dog? Really?\\\" then they're likely to feel even more anxious and uneasy, instead of comforted.\"}, {\"编号\": 2, \"标题\": \"Steer clear of viewing the child as overly sensitive or weak.\", \"描述\": \"Treating a child like they're too sensitive usually makes things worse, not better. The world can be a scary and overwhelming place to a child. Children rely on adults for comfort when they're upset, and this helps them feel more secure as they get older.\\nAvoid using words like, \\\"Suck it up\\\" or \\\"Stop being so sensitive.\\\" This denies a child's feelings, and makes them feel unsupported.\\n\\\"Tough love\\\" alone can result in an anxious, alienated child. Even if you have to discipline your child, give them lots of love and kindness throughout the day. This helps give them a sense of stability, which can grow into a sense of strength as they grow up.\\nBy providing emotional support and stability in your child's life, they are more likely to trust you and others. They are more likely to act with kindness and respect for others.\"}, {\"编号\": 3, \"标题\": \"Focus on reinforcing the child’s positive behavior.\", \"描述\": \"Encouragement and positivity can help a child flourish. Even if the child is fearful of something, do not criticize them for it. Make sure to encourage them to find healthy ways to overcome their fears, and build confidence. \\n\\n For example, if your child joins soccer, but discovers that they hate it, don't keep pushing them to become a soccer star. Let them find a new dream.\\n Notice what your child is good at, and encourage it. For example, if you notice that your child loves to draw, then bring them sketchbooks and colored pencils, and praise their artwork.\\n See if your child can handle things on their own, like opening a tricky jar or managing a friendship conflict. Let them try it themselves. If they can do it, praise them, and if they're getting frustrated, ask if they'd like help.\\n Your child may not know how to deal with big emotions. Help them learn strategies, like talking about it, writing in a journal, or getting exercise.\"}, {\"编号\": 4, \"标题\": \"Don't expect a child to act like an adult.\", \"描述\": \"Let's say you have plans to visit relatives for the holidays, and you're planning to take your children for the visit. There may be different expectations among you and your family about how children should behave. Remember that kids are not at the same developmental stage as adults. Make sure to allow children to be children.\\nRecognize that children get more tired, irritable, and bored than adults do. They may be less apt to sit quietly or handle long stretches of time in a car.\\nWhen they are upset, focus on addressing their most common concerns—feeling hungry, being angry, feeling lonely, or being tired. Pay attention to the possible reasons behind their behavior. Instead of saying \\\"Calm down and stop fidgeting,\\\" try saying \\\"What's bothering you?\\\"\"}, {\"编号\": 5, \"标题\": \"Remember that children have bad days sometimes.\", \"描述\": \"Kids get cranky. Kids get frustrated. Kids get tired. Sometimes, they act out. This is par for the course, and you don't need to get too upset about it. Kids are allowed to get upset, and it doesn't mean that you're doing a bad job looking after them.\"}, {\"编号\": 6, \"标题\": \"Respond with understanding rather than anger.\", \"描述\": \"Be patient with the child as much as possible. While you may get upset from time to time with a child, be self-aware of how often this happens and understand under what circumstances. \\nWhen you're upset and unable to control your anger, consider stepping away for a minute and breathing deeply. This can help to calm down your mind before you react. Try to become more aware of your emotions as well to avoid letting them get the best of you. If you notice that you are feeling stressed, take a few minutes to yourself to calm down.\\nBe willing to say sorry. Children aren't perfect, and neither are parents. And that's okay. If you responded in an angry way, apologize and make sure your child understands that anger is not a solution to a problem.\"}, {\"编号\": 7, \"标题\": \"Don't jump to the conclusion that the child is wrong.\", \"描述\": \"Sometimes, a child might say something that doesn't match what you remember or notice. Don't automatically assume that you are right and they are wrong. Instead, acknowledge that they could be right, and work on figuring things out. \\nIf your child says \\\"You said we could go to the park today\\\" but you don't recall that promise, say \\\"I don't remember that conversation\\\" instead of \\\"I never said that.\\\"\\nIf your child says \\\"Look, there's a puppy!\\\" and you see no dog, say \\\"I don't see the puppy\\\" instead of \\\"There's nothing there.\\\" (It may turn out that the dog just wasn't in your line of sight.)\\nBe kind if your child does turn out to be wrong. For example, if your child thinks they saw a puppy but it was a goat, you could say \\\"Actually, that's a goat! But it does look kind of like a puppy, so I can understand why you thought it was one.\\\" This helps them understand that it's okay to be wrong, and it's not something to worry about.\"}, {\"编号\": 8, \"标题\": \"Label and honor their feelings, even if you don't do what they want.\", \"描述\": \"It helps to acknowledge, label, and talk about what your child is experiencing. You can validate their feelings even while you set the rules. \\nFor example, \\\"I know you're upset about leaving the park. It's no fun to go when you want to stay and play. Because it's getting late, we need to go home so we have time to eat supper. Do you want sweet potato fries or corn with our chicken?\\\"\\nOr, \\\"I know you want to keep playing video games. It's fun to play games. Too much screen time is bad for you, and you hit your two-hour limit, so it's time to be done. If you don't know what to do, I can give you a few ideas, or you could fold laundry with me.\\\"\"}, {\"编号\": 9, \"标题\": \"Be empathetic if you don't understand.\", \"描述\": \"Sometimes, your child may be upset and you have no idea why. Instead of labeling your child as difficult or fussy, do your best to understand why they are so upset in the first place. Offer compassion and reassurance, even if you have no idea what the problem is. \\nAsk questions. \\\"You're frowning and kicking the dirt. Is something wrong?\\\"\\nYoung children and children with special needs may especially struggle to communicate problems, or be upset by things that wouldn't bother you. Be patient and do your best to understand.\"}]}, {\"编号\": 2, \"标题\": \"Providing a Nurturing Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid giving off emotional mixed messages.\", \"描述\": \"Children need consistency and stability. Avoid making them feel smothered with love one minute, and then the worst children in the world the next. It can make a child question who they are, and start to believe that there is something fundamentally wrong with them.\\nTake note of your emotions. Do you feel out of control with your emotions sometimes? Make sure to get help for yourself if it seems like your most common responses are filled with negativity or anger.\\nChildren won't likely understand what's wrong or bothering you, particularly if they are under 12 years old. They are not yet equipped emotionally to handle emotional mixed messages.\\nStrive to provide a stable environment for your children and avoid negativity as much as possible. If the environment is often negative, then a child may consider it their fault and this could cause them significant problems later on.\"}, {\"编号\": 2, \"标题\": \"Help to boost the child's self-esteem.\", \"描述\": \"If you're feeling low or down on yourself, it can be hard to help encourage others and boost their confidence. Children rely on adults to learn confidence and self esteem. Find time each day to make the child feel special. \\nFocus on saying one good and positive thing to your child each day that helps to boost their self-esteem.\\nGive a warm hug to your child. Make them feel protected. A child is more likely to feel confident if they feel secure and protected by you.\"}, {\"编号\": 3, \"标题\": \"Be a role model for the child.\", \"描述\": \"Children looks up to you, and is likely to learn their behaviors through you and other adults in their lives. Teach them how to respect others by being a role model yourself. \\n\\n Demonstrate in your actions as often as you can. If your child is present, be particularly aware that they may watching your actions. For example, smile and say hello to people you encounter at the store or in public. Show your positive and kind self.\\n Children have less maturity and understanding, and may take things literally. If you criticize a child for being lazy, stupid, clumsy, etc., then the child may start believing that they really are those things. For example, instead of saying \\\"I can't believe you spilled your cup again! You're so clumsy!\\\" you could say \\\"Don't worry, honey. It's just some spilled juice. Let's clean it up together.\\\"\\n A role model makes a child feel welcome rather than anxious. For example, be engaged in conversation with them when they're talking. Show that you're interested and actively listening. By avoiding distractions and maintaining focus, you can build their trust.\"}, {\"编号\": 4, \"标题\": \"Take time to listen closely to them.\", \"描述\": \"Show interest in what your child likes, and pay close attention to what they have to say (even if they're saying something you don't like). This shows the child that you take their voice and opinions seriously, even when you disagree with them.\"}, {\"编号\": 5, \"标题\": \"Avoid feeling resentment or frustration with the child's behavior.\", \"描述\": \"While this may be tough, it's important to be patient as much as you can. Children look to you for comfort, and may feel disillusioned or scared if you react with resentment or anger.\\nA parent-child relationship is uneven rather than equal. A child depends on you to survive, to feel safe, and to feel loved. If you say or do things to manipulate the relationship in your favor, a child is very vulnerable to this form of control.\\nInvestigate unusual behavior, instead of criticizing it. For example, if your child seems hesitant to go to a birthday party, don't say \\\"I don't know why you're so worried! It'll be fun. You should be grateful you can go.\\\" Instead, try \\\"You seem kind off nervous about this party. Is there some reason you're not looking forward to it?\\\" This gives the child an opportunity to talk about it. After they open up, ask how you can make it easier for them.\\nIf you express frustration too harshly, apologize. For example, \\\"I'm sorry. That was rude of me to speak to you that way. I'm just feeling a little frustrated. I'm sorry I took it out on you. And I'm ready to be a good listener, now, if you want to tell me what's wrong.\\\" Labeling your own behavior helps the child not take it personally.\"}, {\"编号\": 6, \"标题\": \"Provide reassurance, to reduce self doubt.\", \"描述\": \"If your child constantly feels wrong or not good enough, they are likely to have lower self-esteem and have more difficulty with relationships with others. Help to build their social skills by providing love, support, and reassurance.\\nOffer words of encouragement and praise. Focus on making the child feel good about what they are doing, rather than only focusing on what they do wrong. Consider saying things like, \\\"I know it's been a tough day, but I believe in you\\\" or \\\"I know you can do it. You've done such a great job before.\\\"\\nWhen a child feels confused or begins to doubt something that you said, offer an apology. Instead of telling them that they're wrong or misheard you, say things like, \\\"I'm sorry for the confusion\\\" or \\\"I think we just misheard each other. It's okay.\\\"\"}]}, {\"编号\": 3, \"标题\": \"Finding Healthy Ways to Reduce Stress\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be self-aware of your unmet needs.\", \"描述\": \"Parenting or working with children isn't always easy. Sometimes you may feel like you're overwhelmed and frustrated. One important way to avoid being stressed over children is to take care of your own emotional needs. \\nDo you feel loved and appreciated, or hurt, neglected, and disrespected? If you're feeling unhappy with yourself and your needs, then you may have a harder time providing guidance to your children.\\nUnderstand how your current work, family, and emotional situation is impacting your health and well-being. Think about if you have felt this way for a long time, or just more recently.\\nBy being in touch with yourself, you're less likely to gaslight your children.\"}, {\"编号\": 2, \"标题\": \"Seek help from friends, family, and your community.\", \"描述\": \"Avoid parental or caregiver burnout. Connect with friends, family, babysitters, or other community supports when you need some time to yourself.\\nWhen you have time to yourself, use it to relax rather than just to deal with other problems. Set aside time to exercise, relax, spend time with friends, or whatever helps you feel refreshed.\\nConsider having regular dates with your partner or spouse, away from your children.\\nBlock off four hours of time each week to get away from the responsibilities of being a parent. Keep these times consistent each week so that you're less apt to change your plans frequently.\"}, {\"编号\": 3, \"标题\": \"Find professional support if you're struggling.\", \"描述\": \"This is especially important for single parents, who have a lot of different tasks to handle. You don't have to face your struggles alone. Reach out to professionals at school and through counseling centers. They may have resources and strategies that make it easier for you.\\nConsider meeting with your child's school counselor about resources to help with parenting. Talk openly about any concerns that you may have regarding your child and what stressors you're facing.\\nIdentify counselors that focus on families and children. There may be low-cost therapy options in your area to help you and your child communicate more effectively with each other. Many counseling centers take insurance or offer sliding scale fees.\"}, {\"编号\": 4, \"标题\": \"Focus on the good parts of your relationship with the child.\", \"描述\": \"You'll mess up sometimes, and that's totally normal and acceptable. Just remember that you are doing the best you can and every parent makes mistakes sometimes. One tiny parenting mistake isn't going to throw your child into emotional turmoil for the rest of their lives. The important thing is that you identify the mistakes you make and that you do what you can to fix them. Keep learning from your mistakes, acknowledging your imperfections, and being the best you can be.\"}], \"小提示\": [\"Be willing to ask for help when parenting gets tough. It's a sign of strength. If you continue to feel overwhelmed about how to handle a situation with your child, find support by contacting the National Parent Helpline: 1-855-427-2736 or http://www.nationalparenthelpline.org/\\n\"], \"注意事项\": [\"If you are facing emotional abuse, consider contacting the National Domestic Violence Hotline for help and resources: 1-800-799-7233 or http://www.thehotline.org/\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,035 | How to Avoid Genetically Modified Foods | 1. Shopping for Food
1-1. Buy food labeled 100% organic.
The U.S. and Canadian governments do not allow manufacturers to label something 100% organic if that food has been genetically modified or been fed genetically modified feed. You may find that organic food is more expensive and different in appearance from conventional products.
Trusted Organic Certification institutions include the United States Department of Agriculture(USDA), Quality Assurance International (QAI), Oregon Tilth, and California Certified Organic Farmers(CCOF). Look for their mark of approval on the label of the product.
Also, just because something says "organic," it does not mean that it doesn't contain GMOs. In fact, it can still contain up to 30% GMOs, so be sure the label says 100% organic. Eggs labeled "free-range," "natural," or "cage-free" are not necessarily GMO free; look for eggs that are 100% organic.
1-2. Recognize fruit and vegetable label numbers.
Price lookup (PLU) codes can be found on the stickers that are on your produce. These codes can be used to identify foods have been genetically engineered or modified.
If it is a 4-digit number, the food is conventionally produced. This food may or may not be genetically modified.
If it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.
If it is a 5-digit number beginning with a 9, it is organic and is not genetically modified
1-3. Buy 100% grass-fed meat.
Most cattle in the U.S. are grass-fed but spend the last portion of their lives in feedlots in which they may be given GM corn, the purpose of which is to increase intramuscular fat and marbling. If you're looking to stay away from GMOs, make sure the cattle were grass-fed or pasture-fed (sometimes referred to as grass-finished or pasture-finished).
Some meats like pork and chicken cannot be 100% grassfed. In those instances, look for meat that is labeled 100% certified organic.
You should also buy wild caught fish instead of farm raised fish. Farm raised fish are fed with genetically modified grains.
1-4. Seek products that are specifically labeled as non-GMO or GMO-free.
It was once rare to find products labeled as such, but thanks to organizations such as the Non-GMO Project, they are becoming more common. You can also research websites that list companies and foods that do not use genetically modified foods, but be aware that some information is often incomplete, and conflicting interests may not be declared.
1-5. Shop locally.
Although more than half of all GM foods are produced in the U.S., most of it comes from large industrial farms. By shopping at farmers' markets, signing up for a subscription from a local Community Supported Agriculture (CSA) farm, or patronizing a local co-op, you may be able to avoid GM products and possibly save money at the same time.
Shopping locally may also give you the opportunity to speak to the farmer and find out how he or she feels about GMOs and whether or not they use them in their own operation.
Buying local food does not guarantee that you will be avoiding GMOs. Many local farmers use genetically modified seeds.
1-6. Buy whole foods.
Favor foods that you can cook and prepare yourself, rather than foods that are processed or prepared (e.g., anything that comes in a box or a bag, including fast food). What you lose in convenience, you may recover in money saved and satisfaction gained, as well as increased peace of mind. Try cooking a meal from scratch once or twice a week; you may enjoy it and decide to do it more often.
1-7. Grow your own food.
If you grow your own food, you buy seeds that have not been genetically modified. This way, you know exactly what was grown and what went into growing it.
Many websites sell non-GMO seeds.You can visit Seed Savers or Seeds Nowto find non-GMO seeds.
2. Identifying Foods Most Likely to Contain GMOs
2-1. Become familiar with high-risk crops.
These are the products that are most likely to be genetically modified. Crops that are genetically modified include soy, corn, canola, sugar beets, cotton, Hawaiian papaya, zucchini and yellow summer squash, and alfalfa.
Soy is not limited to actual soybeans. See How to Live With a Soy Allergy for more information on avoiding soy products. Make sure that your soy milk, edamame, and tofu have a 100% certified organic label.
Corn includes corn flour, meal, oil, starch, gluten, and syrup.
Canola oil is also known as Rapeseed oil. This ingredient can be found in a lot of processed foods. If you usually use Canola oil for cooking, try using olive oil instead.
Sugar beets are found in any sugar that is not 100% cane sugar. Make sure you read the label.
Cottonseed oil is a common ingredient in vegetable oil. shortening, and margarine.
Many dairy products contain GMOs. Some farmers inject their cows with a genetically modified hormones rBGH/rBST and/or are fed genetically modified grains. You should look for dairy products that say rBGH or rBST free.
Hawaiian papayas are genetically modified. You should buy papayas grown in other regions like the Caribbean.
We usually do not directly ingest alfalfa. Alfalfa is grown to feed dairy cows and other animals. Both organic alfalfa and genetically engineered alfalfa are grown. You can avoid genetically engineered alfalfa by eating grass fed meat and dairy products that are 100% certified organic.
2-2. Be aware of ingredients derived from GMO crops.
Not only are the actual crops genetically modified, but an ingredient that is derived from the crop is genetically modified as well. If you are buying processed foods, you should read the food label and avoid any of these ingredients: amino acids (synthetic form, not naturally occurring in protein), aspartame, ascorbic acid (synthetic vitamin c), sodium ascorbate, citric acid, sodium citrate, ethanol, natural and artificial flavorings,high fructose corn syrup, hydrolyzed vegetable protein, lactic acid, maltodextrins, molasses, monosodium glutamate, sucrose, textured vegetable protein, xantham gum, vitamins, and yeast products.
About 75% of processed foods at the grocery store contain these ingredients. This includes foods like soda, cookies, bread, and chips. You can avoid these derivatives by cooking your food from scratch and carefully buying your food.
2-3. Use a shopping guide.
There is no way for you to know every food that contains GMOs. If you are unsure, you should consult a GMO food guide. The Center for Food Safety has created an iPhone and Android app that can help you avoid GMOs when you are shopping. You can also download or use their online guide.
2-4. Be careful when you eat at a restaurant.
If you eat out, you should ask the manager or your waitress if they use organic ingredients or if they use GMO ingredients. If they do not use organic foods, you should avoid tofu, edamame, corn tortillas, corn chips, and any other products that contain corn or soy. Most of the items containing sugar will contain GMO derivatives.
You should also ask what type of oil is used for cooking. If they say vegetable oil, margarine, cottonseed oil, or corn oil, ask if they can cook your food with olive oil instead.
Tips
It is good to understand why crops are genetically modified. There are two main types of GM plants: Bt and Ht. Bt crops are resistant to insects. These crops include corn, soybeans and cotton. Ht crops can resist herbicides, which allows farmers to use high doses of weed-killing herbicides without killing the plant itself. These crops include rice, soybeans, sugar beets, and canola.[28]
X
Research source
Don't be fooled by "natural" or "all natural." This is simply clever marketing and has no significance. Studies show that a consumer would prefer the "natural" label over organic! Consumers often think it means organic, but it means nothing insofar as quality or health is concerned.
Producers who label their food GMO-free don't make any health claims regarding the product.
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Shopping for Food\\n1-1. Buy food labeled 100% organic.\\nThe U.S. and Canadian governments do not allow manufacturers to label something 100% organic if that food has been genetically modified or been fed genetically modified feed. You may find that organic food is more expensive and different in appearance from conventional products.\\nTrusted Organic Certification institutions include the United States Department of Agriculture(USDA), Quality Assurance International (QAI), Oregon Tilth, and California Certified Organic Farmers(CCOF). Look for their mark of approval on the label of the product.\\nAlso, just because something says \\\"organic,\\\" it does not mean that it doesn't contain GMOs. In fact, it can still contain up to 30% GMOs, so be sure the label says 100% organic. Eggs labeled \\\"free-range,\\\" \\\"natural,\\\" or \\\"cage-free\\\" are not necessarily GMO free; look for eggs that are 100% organic.\\n1-2. Recognize fruit and vegetable label numbers.\\nPrice lookup (PLU) codes can be found on the stickers that are on your produce. These codes can be used to identify foods have been genetically engineered or modified.\\nIf it is a 4-digit number, the food is conventionally produced. This food may or may not be genetically modified.\\nIf it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.\\nIf it is a 5-digit number beginning with a 9, it is organic and is not genetically modified\\n1-3. Buy 100% grass-fed meat.\\nMost cattle in the U.S. are grass-fed but spend the last portion of their lives in feedlots in which they may be given GM corn, the purpose of which is to increase intramuscular fat and marbling. If you're looking to stay away from GMOs, make sure the cattle were grass-fed or pasture-fed (sometimes referred to as grass-finished or pasture-finished).\\nSome meats like pork and chicken cannot be 100% grassfed. In those instances, look for meat that is labeled 100% certified organic.\\nYou should also buy wild caught fish instead of farm raised fish. Farm raised fish are fed with genetically modified grains.\\n1-4. Seek products that are specifically labeled as non-GMO or GMO-free.\\nIt was once rare to find products labeled as such, but thanks to organizations such as the Non-GMO Project, they are becoming more common. You can also research websites that list companies and foods that do not use genetically modified foods, but be aware that some information is often incomplete, and conflicting interests may not be declared.\\n1-5. Shop locally.\\nAlthough more than half of all GM foods are produced in the U.S., most of it comes from large industrial farms. By shopping at farmers' markets, signing up for a subscription from a local Community Supported Agriculture (CSA) farm, or patronizing a local co-op, you may be able to avoid GM products and possibly save money at the same time.\\nShopping locally may also give you the opportunity to speak to the farmer and find out how he or she feels about GMOs and whether or not they use them in their own operation.\\nBuying local food does not guarantee that you will be avoiding GMOs. Many local farmers use genetically modified seeds.\\n1-6. Buy whole foods.\\nFavor foods that you can cook and prepare yourself, rather than foods that are processed or prepared (e.g., anything that comes in a box or a bag, including fast food). What you lose in convenience, you may recover in money saved and satisfaction gained, as well as increased peace of mind. Try cooking a meal from scratch once or twice a week; you may enjoy it and decide to do it more often.\\n1-7. Grow your own food.\\nIf you grow your own food, you buy seeds that have not been genetically modified. This way, you know exactly what was grown and what went into growing it.\\nMany websites sell non-GMO seeds.You can visit Seed Savers or Seeds Nowto find non-GMO seeds.\\n2. Identifying Foods Most Likely to Contain GMOs\\n2-1. Become familiar with high-risk crops.\\nThese are the products that are most likely to be genetically modified. Crops that are genetically modified include soy, corn, canola, sugar beets, cotton, Hawaiian papaya, zucchini and yellow summer squash, and alfalfa.\\nSoy is not limited to actual soybeans. See How to Live With a Soy Allergy for more information on avoiding soy products. Make sure that your soy milk, edamame, and tofu have a 100% certified organic label.\\nCorn includes corn flour, meal, oil, starch, gluten, and syrup.\\nCanola oil is also known as Rapeseed oil. This ingredient can be found in a lot of processed foods. If you usually use Canola oil for cooking, try using olive oil instead.\\nSugar beets are found in any sugar that is not 100% cane sugar. Make sure you read the label.\\nCottonseed oil is a common ingredient in vegetable oil. shortening, and margarine.\\nMany dairy products contain GMOs. Some farmers inject their cows with a genetically modified hormones rBGH/rBST and/or are fed genetically modified grains. You should look for dairy products that say rBGH or rBST free.\\nHawaiian papayas are genetically modified. You should buy papayas grown in other regions like the Caribbean.\\nWe usually do not directly ingest alfalfa. Alfalfa is grown to feed dairy cows and other animals. Both organic alfalfa and genetically engineered alfalfa are grown. You can avoid genetically engineered alfalfa by eating grass fed meat and dairy products that are 100% certified organic.\\n2-2. Be aware of ingredients derived from GMO crops.\\nNot only are the actual crops genetically modified, but an ingredient that is derived from the crop is genetically modified as well. If you are buying processed foods, you should read the food label and avoid any of these ingredients: amino acids (synthetic form, not naturally occurring in protein), aspartame, ascorbic acid (synthetic vitamin c), sodium ascorbate, citric acid, sodium citrate, ethanol, natural and artificial flavorings,high fructose corn syrup, hydrolyzed vegetable protein, lactic acid, maltodextrins, molasses, monosodium glutamate, sucrose, textured vegetable protein, xantham gum, vitamins, and yeast products.\\nAbout 75% of processed foods at the grocery store contain these ingredients. This includes foods like soda, cookies, bread, and chips. You can avoid these derivatives by cooking your food from scratch and carefully buying your food.\\n2-3. Use a shopping guide.\\nThere is no way for you to know every food that contains GMOs. If you are unsure, you should consult a GMO food guide. The Center for Food Safety has created an iPhone and Android app that can help you avoid GMOs when you are shopping. You can also download or use their online guide.\\n2-4. Be careful when you eat at a restaurant.\\nIf you eat out, you should ask the manager or your waitress if they use organic ingredients or if they use GMO ingredients. If they do not use organic foods, you should avoid tofu, edamame, corn tortillas, corn chips, and any other products that contain corn or soy. Most of the items containing sugar will contain GMO derivatives.\\nYou should also ask what type of oil is used for cooking. If they say vegetable oil, margarine, cottonseed oil, or corn oil, ask if they can cook your food with olive oil instead.\\nTips\\nIt is good to understand why crops are genetically modified. There are two main types of GM plants: Bt and Ht. Bt crops are resistant to insects. These crops include corn, soybeans and cotton. Ht crops can resist herbicides, which allows farmers to use high doses of weed-killing herbicides without killing the plant itself. These crops include rice, soybeans, sugar beets, and canola.[28]\\nX\\nResearch source\\nDon't be fooled by \\\"natural\\\" or \\\"all natural.\\\" This is simply clever marketing and has no significance. Studies show that a consumer would prefer the \\\"natural\\\" label over organic! Consumers often think it means organic, but it means nothing insofar as quality or health is concerned.\\nProducers who label their food GMO-free don't make any health claims regarding the product.\\n\", \"简要回答\": \"How comfortable do you feel consuming GMOs? While the Food and Drug Administration has approved the use of genetically modified organisms (GMOs) and regulates their use, you might not want to consume genetically modified food for a variety of reasons. If you live in Europe, avoiding GM foods is easier, since laws require labeling. In the U.S. and Canada, however, food manufacturers are not required to label their food as genetically modified or not. To help you avoid GMOs, we've put together a guide so you can shop for food that you feel good about eating.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Shopping for Food\", \"步骤\": [{\"编号\": 1, \"标题\": \"Buy food labeled 100% organic.\", \"描述\": \"The U.S. and Canadian governments do not allow manufacturers to label something 100% organic if that food has been genetically modified or been fed genetically modified feed. You may find that organic food is more expensive and different in appearance from conventional products.\\nTrusted Organic Certification institutions include the United States Department of Agriculture(USDA), Quality Assurance International (QAI), Oregon Tilth, and California Certified Organic Farmers(CCOF). Look for their mark of approval on the label of the product.\\nAlso, just because something says \\\"organic,\\\" it does not mean that it doesn't contain GMOs. In fact, it can still contain up to 30% GMOs, so be sure the label says 100% organic. Eggs labeled \\\"free-range,\\\" \\\"natural,\\\" or \\\"cage-free\\\" are not necessarily GMO free; look for eggs that are 100% organic.\"}, {\"编号\": 2, \"标题\": \"Recognize fruit and vegetable label numbers.\", \"描述\": \"Price lookup (PLU) codes can be found on the stickers that are on your produce. These codes can be used to identify foods have been genetically engineered or modified.\\nIf it is a 4-digit number, the food is conventionally produced. This food may or may not be genetically modified.\\nIf it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.\\nIf it is a 5-digit number beginning with a 9, it is organic and is not genetically modified\"}, {\"编号\": 3, \"标题\": \"Buy 100% grass-fed meat.\", \"描述\": \"Most cattle in the U.S. are grass-fed but spend the last portion of their lives in feedlots in which they may be given GM corn, the purpose of which is to increase intramuscular fat and marbling. If you're looking to stay away from GMOs, make sure the cattle were grass-fed or pasture-fed (sometimes referred to as grass-finished or pasture-finished).\\nSome meats like pork and chicken cannot be 100% grassfed. In those instances, look for meat that is labeled 100% certified organic.\\nYou should also buy wild caught fish instead of farm raised fish. Farm raised fish are fed with genetically modified grains.\"}, {\"编号\": 4, \"标题\": \"Seek products that are specifically labeled as non-GMO or GMO-free.\", \"描述\": \"It was once rare to find products labeled as such, but thanks to organizations such as the Non-GMO Project, they are becoming more common. You can also research websites that list companies and foods that do not use genetically modified foods, but be aware that some information is often incomplete, and conflicting interests may not be declared.\"}, {\"编号\": 5, \"标题\": \"Shop locally.\", \"描述\": \"Although more than half of all GM foods are produced in the U.S., most of it comes from large industrial farms. By shopping at farmers' markets, signing up for a subscription from a local Community Supported Agriculture (CSA) farm, or patronizing a local co-op, you may be able to avoid GM products and possibly save money at the same time.\\nShopping locally may also give you the opportunity to speak to the farmer and find out how he or she feels about GMOs and whether or not they use them in their own operation.\\nBuying local food does not guarantee that you will be avoiding GMOs. Many local farmers use genetically modified seeds.\"}, {\"编号\": 6, \"标题\": \"Buy whole foods.\", \"描述\": \"Favor foods that you can cook and prepare yourself, rather than foods that are processed or prepared (e.g., anything that comes in a box or a bag, including fast food). What you lose in convenience, you may recover in money saved and satisfaction gained, as well as increased peace of mind. Try cooking a meal from scratch once or twice a week; you may enjoy it and decide to do it more often.\"}, {\"编号\": 7, \"标题\": \"Grow your own food.\", \"描述\": \"If you grow your own food, you buy seeds that have not been genetically modified. This way, you know exactly what was grown and what went into growing it.\\nMany websites sell non-GMO seeds.You can visit Seed Savers or Seeds Nowto find non-GMO seeds.\"}]}, {\"编号\": 2, \"标题\": \"Identifying Foods Most Likely to Contain GMOs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Become familiar with high-risk crops.\", \"描述\": \"These are the products that are most likely to be genetically modified. Crops that are genetically modified include soy, corn, canola, sugar beets, cotton, Hawaiian papaya, zucchini and yellow summer squash, and alfalfa.\\nSoy is not limited to actual soybeans. See How to Live With a Soy Allergy for more information on avoiding soy products. Make sure that your soy milk, edamame, and tofu have a 100% certified organic label.\\nCorn includes corn flour, meal, oil, starch, gluten, and syrup.\\nCanola oil is also known as Rapeseed oil. This ingredient can be found in a lot of processed foods. If you usually use Canola oil for cooking, try using olive oil instead.\\nSugar beets are found in any sugar that is not 100% cane sugar. Make sure you read the label.\\nCottonseed oil is a common ingredient in vegetable oil. shortening, and margarine.\\nMany dairy products contain GMOs. Some farmers inject their cows with a genetically modified hormones rBGH/rBST and/or are fed genetically modified grains. You should look for dairy products that say rBGH or rBST free.\\nHawaiian papayas are genetically modified. You should buy papayas grown in other regions like the Caribbean.\\nWe usually do not directly ingest alfalfa. Alfalfa is grown to feed dairy cows and other animals. Both organic alfalfa and genetically engineered alfalfa are grown. You can avoid genetically engineered alfalfa by eating grass fed meat and dairy products that are 100% certified organic.\"}, {\"编号\": 2, \"标题\": \"Be aware of ingredients derived from GMO crops.\", \"描述\": \"Not only are the actual crops genetically modified, but an ingredient that is derived from the crop is genetically modified as well. If you are buying processed foods, you should read the food label and avoid any of these ingredients: amino acids (synthetic form, not naturally occurring in protein), aspartame, ascorbic acid (synthetic vitamin c), sodium ascorbate, citric acid, sodium citrate, ethanol, natural and artificial flavorings,high fructose corn syrup, hydrolyzed vegetable protein, lactic acid, maltodextrins, molasses, monosodium glutamate, sucrose, textured vegetable protein, xantham gum, vitamins, and yeast products.\\nAbout 75% of processed foods at the grocery store contain these ingredients. This includes foods like soda, cookies, bread, and chips. You can avoid these derivatives by cooking your food from scratch and carefully buying your food.\"}, {\"编号\": 3, \"标题\": \"Use a shopping guide.\", \"描述\": \"There is no way for you to know every food that contains GMOs. If you are unsure, you should consult a GMO food guide. The Center for Food Safety has created an iPhone and Android app that can help you avoid GMOs when you are shopping. You can also download or use their online guide.\"}, {\"编号\": 4, \"标题\": \"Be careful when you eat at a restaurant.\", \"描述\": \"If you eat out, you should ask the manager or your waitress if they use organic ingredients or if they use GMO ingredients. If they do not use organic foods, you should avoid tofu, edamame, corn tortillas, corn chips, and any other products that contain corn or soy. Most of the items containing sugar will contain GMO derivatives.\\nYou should also ask what type of oil is used for cooking. If they say vegetable oil, margarine, cottonseed oil, or corn oil, ask if they can cook your food with olive oil instead.\"}], \"小提示\": [\"It is good to understand why crops are genetically modified. There are two main types of GM plants: Bt and Ht. Bt crops are resistant to insects. These crops include corn, soybeans and cotton. Ht crops can resist herbicides, which allows farmers to use high doses of weed-killing herbicides without killing the plant itself. These crops include rice, soybeans, sugar beets, and canola.[28]\\nX\\nResearch source\\n\", \"Don't be fooled by \\\"natural\\\" or \\\"all natural.\\\" This is simply clever marketing and has no significance. Studies show that a consumer would prefer the \\\"natural\\\" label over organic! Consumers often think it means organic, but it means nothing insofar as quality or health is concerned.\\n\", \"Producers who label their food GMO-free don't make any health claims regarding the product.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,036 | How to Avoid Germs when Cleaning a Litter Box | 1. Cleaning a Litter Box Properly
1-1. Clean the litter box daily.
Your cat will use the litter box daily. This means you should clean the litter box daily. You should not leave feces in litter boxes because they contain bacteria and parasites.
If you have more than one cat, you should clean the litter box twice a day.
Consider cleaning the litter box once in the morning and once in the evening.
Clean litter boxes help keep cats from messing in other parts of your home, which will reduce the spread of germs.
1-2. Wear gloves when scooping litter.
One way you can avoid germs when you clean your cat’s litter box is to wear gloves when you clean the litter box. Put on rubber gloves or disposable latex gloves before you go to the litter box.
Keep the gloves on while you handle any waste or soiled litter.
Throw the gloves away afterwards. If you are wearing reusable rubber gloves, wash them in scalding hot water and detergent, or a mild bleach solution.
1-3. Wear a mask.
If you are concerned about the spread of germs, wear a mask when you clean your litter box. Wearing a mask can help protect you from inhaling any airborne germs. It may also help reduce the amount of litter dust you inhale.
If your litter has a lot of dust, you may consider wearing goggles, too.
You may consider using a mask if you are immunodeficient or undergoing chemotherapy for cancer.
1-4. Wash your hands after cleaning the litter box.
If you don’t want to wear gloves, or even if you have worn gloves, you should wash your hands thoroughly after cleaning the litter box. Never skip washing your hands because that can lead to the spread of any infections or parasites.
Wash your hands if you touch any dirty litter, or if you touch any feces or urine.
1-5. Sweep up any spillover.
If your cat has kicked any litter out of the box, sweep up the litter and dispose of it. If any waste has also been pushed out of the box, disinfect the area.
You should disinfect the area around the outside of the litter box periodically. This includes the floor and the spill mat.
Disinfect with hot water and a gentle cleaner like unscented dish soap.
1-6. Clean the scoop.
The scoop you use for cleaning the litter box should be used only for that purpose. Periodically, you should clean the scoop with hot water and detergent or a mild bleach solution.
You should never wash the scoop in a bathroom or kitchen sink.
Make sure to remove any feces that is left behind on the scoop.
When you are not using the scoop, consider keeping it in a plastic bag or covering the head another way. This helps prevent any germs on the scoop from spreading.
1-7. Dispose of the cat litter properly.
After cleaning out your litter box, you need to dispose of the cat litter in a hygienic way. Don’t just toss it into the trash can. Instead, place it in a separate plastic bag. Then, tie the plastic bag shut to keep the contents from spreading. Place it in your trash can.
Don’t flush cat litter down the toilet, even if it says it is flushable.
Don’t place cat litter into your yard waste piles.
Consider buying a litter disposal system to help make disposal easier and more hygienic.
2. Disinfecting Your Litter Box
2-1. Disinfect the litter box every few weeks.
To keep the germs and odors down, plan on disinfecting and scrubbing your litter boxes every few weeks. You should do this with a mild bleach solution.
When you disinfect the litter box, remove all the cat litter. Scrub the bottom and edges of the litter box with a mild-bleach solution. To make a mild bleach solution, add ½ cup of bleach to one gallon of water.
You can also clean the litter box with hot water and detergent.
Make sure to clean the area you scrubbed the litter box after you finish cleaning the litter box to decrease germs.
Never clean a litter box in the kitchen or around any place you prepare food.
2-2. Scrub the litter box if it gets soiled on the sides.
Sometimes, your cat may end up pushing her waste around so that it gets smeared or caked on the sides of the litter box. If you see feces or urine sticking to the edge of the litter box, scrub down the litter box.
Remove all the cat litter from the box and remove the waste with a mild bleach solution.
2-3. Clean the litter box frequently if the cat is sick.
Since your cat can spread germs, parasites, and bacteria through her waste, you want to make sure to take special care when your cat is sick. If your cat has an infection that can be spread through waste, or has something like worms, you should clean the litter box more often.
If you have other cats, you may want to clean the litter box every day or every few days until the infected cat is better. This can help reduce the risk of your other cats from getting sick.
2-4. Locate the litter box on a hard, easily cleaned surface.
You should place the litter box on a floor surface that is easy to clean. This may be tile or linoleum. You want to make sure you can easily remove any mess if there are accidents or waste gets on the floor.
Don’t set the litter box on carpet. Cleaning waste out of carpet is difficult, and the fibers may hold bacteria. The same is true about hardwood floors.
3. Considering Other Litter Box Concerns
3-1. Avoid cleaning litter boxes if pregnant.
Women who are pregnant should not clean litter boxes. Cats may carry a parasite that causes a condition called toxoplasmosis, which may cause birth defects.
If a pregnant woman does not have someone to change the litter box for her, she can wear rubber gloves while changing the litter box. After changing the litter box, the pregnant woman should wash her hands afterwards well.
3-2. Consider disposable liners or trays.
If you don’t want to worry about cleaning and disinfecting the litter box, consider using disposable liners for the litter box. These liners are removed when you change the litter. You can also get a disposable litter box that you throw away every few days.
This choice may be a good idea if you are immunocompromised or undergoing chemotherapy.
3-3. Provide an adequate number of litter boxes.
Cats like to bury their waste under dirt or litter. Because of this, cats tend to like their own litter box. A good rule is to have one more litter box than the total number of cats that you have. For example, if you have three cats, then you should have four litter boxes.
Sometimes, cats may share litter boxes. For example, if you have three cats, you may get away with two litter boxes, or be able to use three litter boxes for four cats. However, some cats may find this stressful and prefer their own box.
Watch your cats to see if the litter boxes you have provided is adequate. If your cats go to the bathroom outside the litter box, you may need another litter box. Going to the bathroom outside the litter box may also be an indication that the cat needs to go to the vet.
3-4. Place a spillover mat.
To help keep germs and mess at a minimum, consider placing a spillover mat under or in front of the litter box. This can catch any litter your cat pushes out of the litter box or that gets stuck on her feet.
Choose a mat that is easily cleaned. Consider plastic or another surface that you can wipe down easily with a disinfectant.
3-5. Refrain from placing the litter box near the cat’s food.
You want to place the litter box in an area of your home separate from where you feed your cat. Cats generally don’t like it, and there is a higher chance of cross-contamination between food and the litter box, increasing the risk of spreading germs.
Consider putting the food in the kitchen and putting the litter box in the bathroom or laundry room.
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Cleaning a Litter Box Properly\\n1-1. Clean the litter box daily.\\nYour cat will use the litter box daily. This means you should clean the litter box daily. You should not leave feces in litter boxes because they contain bacteria and parasites.\\nIf you have more than one cat, you should clean the litter box twice a day.\\nConsider cleaning the litter box once in the morning and once in the evening.\\nClean litter boxes help keep cats from messing in other parts of your home, which will reduce the spread of germs.\\n1-2. Wear gloves when scooping litter.\\nOne way you can avoid germs when you clean your cat’s litter box is to wear gloves when you clean the litter box. Put on rubber gloves or disposable latex gloves before you go to the litter box.\\nKeep the gloves on while you handle any waste or soiled litter.\\nThrow the gloves away afterwards. If you are wearing reusable rubber gloves, wash them in scalding hot water and detergent, or a mild bleach solution.\\n1-3. Wear a mask.\\nIf you are concerned about the spread of germs, wear a mask when you clean your litter box. Wearing a mask can help protect you from inhaling any airborne germs. It may also help reduce the amount of litter dust you inhale. \\nIf your litter has a lot of dust, you may consider wearing goggles, too.\\nYou may consider using a mask if you are immunodeficient or undergoing chemotherapy for cancer.\\n1-4. Wash your hands after cleaning the litter box.\\nIf you don’t want to wear gloves, or even if you have worn gloves, you should wash your hands thoroughly after cleaning the litter box. Never skip washing your hands because that can lead to the spread of any infections or parasites.\\nWash your hands if you touch any dirty litter, or if you touch any feces or urine.\\n1-5. Sweep up any spillover.\\nIf your cat has kicked any litter out of the box, sweep up the litter and dispose of it. If any waste has also been pushed out of the box, disinfect the area.\\nYou should disinfect the area around the outside of the litter box periodically. This includes the floor and the spill mat.\\nDisinfect with hot water and a gentle cleaner like unscented dish soap.\\n1-6. Clean the scoop.\\nThe scoop you use for cleaning the litter box should be used only for that purpose. Periodically, you should clean the scoop with hot water and detergent or a mild bleach solution.\\nYou should never wash the scoop in a bathroom or kitchen sink.\\nMake sure to remove any feces that is left behind on the scoop.\\nWhen you are not using the scoop, consider keeping it in a plastic bag or covering the head another way. This helps prevent any germs on the scoop from spreading.\\n1-7. Dispose of the cat litter properly.\\nAfter cleaning out your litter box, you need to dispose of the cat litter in a hygienic way. Don’t just toss it into the trash can. Instead, place it in a separate plastic bag. Then, tie the plastic bag shut to keep the contents from spreading. Place it in your trash can.\\nDon’t flush cat litter down the toilet, even if it says it is flushable.\\nDon’t place cat litter into your yard waste piles.\\nConsider buying a litter disposal system to help make disposal easier and more hygienic.\\n2. Disinfecting Your Litter Box\\n2-1. Disinfect the litter box every few weeks.\\nTo keep the germs and odors down, plan on disinfecting and scrubbing your litter boxes every few weeks. You should do this with a mild bleach solution.\\nWhen you disinfect the litter box, remove all the cat litter. Scrub the bottom and edges of the litter box with a mild-bleach solution. To make a mild bleach solution, add ½ cup of bleach to one gallon of water.\\nYou can also clean the litter box with hot water and detergent.\\nMake sure to clean the area you scrubbed the litter box after you finish cleaning the litter box to decrease germs.\\nNever clean a litter box in the kitchen or around any place you prepare food.\\n2-2. Scrub the litter box if it gets soiled on the sides.\\nSometimes, your cat may end up pushing her waste around so that it gets smeared or caked on the sides of the litter box. If you see feces or urine sticking to the edge of the litter box, scrub down the litter box.\\nRemove all the cat litter from the box and remove the waste with a mild bleach solution.\\n2-3. Clean the litter box frequently if the cat is sick.\\nSince your cat can spread germs, parasites, and bacteria through her waste, you want to make sure to take special care when your cat is sick. If your cat has an infection that can be spread through waste, or has something like worms, you should clean the litter box more often.\\nIf you have other cats, you may want to clean the litter box every day or every few days until the infected cat is better. This can help reduce the risk of your other cats from getting sick.\\n2-4. Locate the litter box on a hard, easily cleaned surface.\\nYou should place the litter box on a floor surface that is easy to clean. This may be tile or linoleum. You want to make sure you can easily remove any mess if there are accidents or waste gets on the floor.\\nDon’t set the litter box on carpet. Cleaning waste out of carpet is difficult, and the fibers may hold bacteria. The same is true about hardwood floors.\\n3. Considering Other Litter Box Concerns\\n3-1. Avoid cleaning litter boxes if pregnant.\\nWomen who are pregnant should not clean litter boxes. Cats may carry a parasite that causes a condition called toxoplasmosis, which may cause birth defects.\\nIf a pregnant woman does not have someone to change the litter box for her, she can wear rubber gloves while changing the litter box. After changing the litter box, the pregnant woman should wash her hands afterwards well.\\n3-2. Consider disposable liners or trays.\\nIf you don’t want to worry about cleaning and disinfecting the litter box, consider using disposable liners for the litter box. These liners are removed when you change the litter. You can also get a disposable litter box that you throw away every few days. \\nThis choice may be a good idea if you are immunocompromised or undergoing chemotherapy.\\n3-3. Provide an adequate number of litter boxes.\\nCats like to bury their waste under dirt or litter. Because of this, cats tend to like their own litter box. A good rule is to have one more litter box than the total number of cats that you have. For example, if you have three cats, then you should have four litter boxes.\\nSometimes, cats may share litter boxes. For example, if you have three cats, you may get away with two litter boxes, or be able to use three litter boxes for four cats. However, some cats may find this stressful and prefer their own box.\\nWatch your cats to see if the litter boxes you have provided is adequate. If your cats go to the bathroom outside the litter box, you may need another litter box. Going to the bathroom outside the litter box may also be an indication that the cat needs to go to the vet.\\n3-4. Place a spillover mat.\\nTo help keep germs and mess at a minimum, consider placing a spillover mat under or in front of the litter box. This can catch any litter your cat pushes out of the litter box or that gets stuck on her feet.\\nChoose a mat that is easily cleaned. Consider plastic or another surface that you can wipe down easily with a disinfectant.\\n3-5. Refrain from placing the litter box near the cat’s food.\\nYou want to place the litter box in an area of your home separate from where you feed your cat. Cats generally don’t like it, and there is a higher chance of cross-contamination between food and the litter box, increasing the risk of spreading germs.\\nConsider putting the food in the kitchen and putting the litter box in the bathroom or laundry room.\\n\", \"简要回答\": \"Cleaning a litter box is a necessary chore. Though a litter box is a safe, clean way for your indoor cat to use the bathroom, there is still the potential for germs. Learn how to safely change your cat’s litter box so you can reduce the risk of exposing yourself to germs.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cleaning a Litter Box Properly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clean the litter box daily.\", \"描述\": \"Your cat will use the litter box daily. This means you should clean the litter box daily. You should not leave feces in litter boxes because they contain bacteria and parasites.\\nIf you have more than one cat, you should clean the litter box twice a day.\\nConsider cleaning the litter box once in the morning and once in the evening.\\nClean litter boxes help keep cats from messing in other parts of your home, which will reduce the spread of germs.\"}, {\"编号\": 2, \"标题\": \"Wear gloves when scooping litter.\", \"描述\": \"One way you can avoid germs when you clean your cat’s litter box is to wear gloves when you clean the litter box. Put on rubber gloves or disposable latex gloves before you go to the litter box.\\nKeep the gloves on while you handle any waste or soiled litter.\\nThrow the gloves away afterwards. If you are wearing reusable rubber gloves, wash them in scalding hot water and detergent, or a mild bleach solution.\"}, {\"编号\": 3, \"标题\": \"Wear a mask.\", \"描述\": \"If you are concerned about the spread of germs, wear a mask when you clean your litter box. Wearing a mask can help protect you from inhaling any airborne germs. It may also help reduce the amount of litter dust you inhale. \\nIf your litter has a lot of dust, you may consider wearing goggles, too.\\nYou may consider using a mask if you are immunodeficient or undergoing chemotherapy for cancer.\"}, {\"编号\": 4, \"标题\": \"Wash your hands after cleaning the litter box.\", \"描述\": \"If you don’t want to wear gloves, or even if you have worn gloves, you should wash your hands thoroughly after cleaning the litter box. Never skip washing your hands because that can lead to the spread of any infections or parasites.\\nWash your hands if you touch any dirty litter, or if you touch any feces or urine.\"}, {\"编号\": 5, \"标题\": \"Sweep up any spillover.\", \"描述\": \"If your cat has kicked any litter out of the box, sweep up the litter and dispose of it. If any waste has also been pushed out of the box, disinfect the area.\\nYou should disinfect the area around the outside of the litter box periodically. This includes the floor and the spill mat.\\nDisinfect with hot water and a gentle cleaner like unscented dish soap.\"}, {\"编号\": 6, \"标题\": \"Clean the scoop.\", \"描述\": \"The scoop you use for cleaning the litter box should be used only for that purpose. Periodically, you should clean the scoop with hot water and detergent or a mild bleach solution.\\nYou should never wash the scoop in a bathroom or kitchen sink.\\nMake sure to remove any feces that is left behind on the scoop.\\nWhen you are not using the scoop, consider keeping it in a plastic bag or covering the head another way. This helps prevent any germs on the scoop from spreading.\"}, {\"编号\": 7, \"标题\": \"Dispose of the cat litter properly.\", \"描述\": \"After cleaning out your litter box, you need to dispose of the cat litter in a hygienic way. Don’t just toss it into the trash can. Instead, place it in a separate plastic bag. Then, tie the plastic bag shut to keep the contents from spreading. Place it in your trash can.\\nDon’t flush cat litter down the toilet, even if it says it is flushable.\\nDon’t place cat litter into your yard waste piles.\\nConsider buying a litter disposal system to help make disposal easier and more hygienic.\"}]}, {\"编号\": 2, \"标题\": \"Disinfecting Your Litter Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Disinfect the litter box every few weeks.\", \"描述\": \"To keep the germs and odors down, plan on disinfecting and scrubbing your litter boxes every few weeks. You should do this with a mild bleach solution.\\nWhen you disinfect the litter box, remove all the cat litter. Scrub the bottom and edges of the litter box with a mild-bleach solution. To make a mild bleach solution, add ½ cup of bleach to one gallon of water.\\nYou can also clean the litter box with hot water and detergent.\\nMake sure to clean the area you scrubbed the litter box after you finish cleaning the litter box to decrease germs.\\nNever clean a litter box in the kitchen or around any place you prepare food.\"}, {\"编号\": 2, \"标题\": \"Scrub the litter box if it gets soiled on the sides.\", \"描述\": \"Sometimes, your cat may end up pushing her waste around so that it gets smeared or caked on the sides of the litter box. If you see feces or urine sticking to the edge of the litter box, scrub down the litter box.\\nRemove all the cat litter from the box and remove the waste with a mild bleach solution.\"}, {\"编号\": 3, \"标题\": \"Clean the litter box frequently if the cat is sick.\", \"描述\": \"Since your cat can spread germs, parasites, and bacteria through her waste, you want to make sure to take special care when your cat is sick. If your cat has an infection that can be spread through waste, or has something like worms, you should clean the litter box more often.\\nIf you have other cats, you may want to clean the litter box every day or every few days until the infected cat is better. This can help reduce the risk of your other cats from getting sick.\"}, {\"编号\": 4, \"标题\": \"Locate the litter box on a hard, easily cleaned surface.\", \"描述\": \"You should place the litter box on a floor surface that is easy to clean. This may be tile or linoleum. You want to make sure you can easily remove any mess if there are accidents or waste gets on the floor.\\nDon’t set the litter box on carpet. Cleaning waste out of carpet is difficult, and the fibers may hold bacteria. The same is true about hardwood floors.\"}]}, {\"编号\": 3, \"标题\": \"Considering Other Litter Box Concerns\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid cleaning litter boxes if pregnant.\", \"描述\": \"Women who are pregnant should not clean litter boxes. Cats may carry a parasite that causes a condition called toxoplasmosis, which may cause birth defects.\\nIf a pregnant woman does not have someone to change the litter box for her, she can wear rubber gloves while changing the litter box. After changing the litter box, the pregnant woman should wash her hands afterwards well.\"}, {\"编号\": 2, \"标题\": \"Consider disposable liners or trays.\", \"描述\": \"If you don’t want to worry about cleaning and disinfecting the litter box, consider using disposable liners for the litter box. These liners are removed when you change the litter. You can also get a disposable litter box that you throw away every few days. \\nThis choice may be a good idea if you are immunocompromised or undergoing chemotherapy.\"}, {\"编号\": 3, \"标题\": \"Provide an adequate number of litter boxes.\", \"描述\": \"Cats like to bury their waste under dirt or litter. Because of this, cats tend to like their own litter box. A good rule is to have one more litter box than the total number of cats that you have. For example, if you have three cats, then you should have four litter boxes.\\nSometimes, cats may share litter boxes. For example, if you have three cats, you may get away with two litter boxes, or be able to use three litter boxes for four cats. However, some cats may find this stressful and prefer their own box.\\nWatch your cats to see if the litter boxes you have provided is adequate. If your cats go to the bathroom outside the litter box, you may need another litter box. Going to the bathroom outside the litter box may also be an indication that the cat needs to go to the vet.\"}, {\"编号\": 4, \"标题\": \"Place a spillover mat.\", \"描述\": \"To help keep germs and mess at a minimum, consider placing a spillover mat under or in front of the litter box. This can catch any litter your cat pushes out of the litter box or that gets stuck on her feet.\\nChoose a mat that is easily cleaned. Consider plastic or another surface that you can wipe down easily with a disinfectant.\"}, {\"编号\": 5, \"标题\": \"Refrain from placing the litter box near the cat’s food.\", \"描述\": \"You want to place the litter box in an area of your home separate from where you feed your cat. Cats generally don’t like it, and there is a higher chance of cross-contamination between food and the litter box, increasing the risk of spreading germs.\\nConsider putting the food in the kitchen and putting the litter box in the bathroom or laundry room.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,037 | How to Avoid Getting Banned on Clash of Clans | 1. Avoid cursing on global chat.
Do not be disgusting.
Refrain from using obscenities on the global chat. Watch your language or other players may report you. Supercell will then review the report and ban you from the chat box.
Getting blocked though doesn’t entirely affect your gaming. You can still play the game normally, but you have to wait 24 hours before you’re allowed to post messages on the global chat.
2. Choose an appropriate profile name.
Avoid using profanity or inappropriate wording in your profile name.
An offensive profile name can get you into trouble.
3. Stay away from using obscene wall or decoration layouts.
Arranging your walls or decorations to look vulgar is against the policies of the game.
Other players may take a screenshot of your Clash of Clan village and send it to Supercell to be reviewed. If found to be offensive, you’ll be blocked from accessing your game account.
4. Do not play the game on emulators.
Mobile emulators like Genymotion, or BlueStacks can get you banned.
If Supercell detects your account is being constantly logged in on a non-mobile device, they will lock you out.
5. Watch how you describe your clan.
Steer clear from vulgar clan descriptions.
If you’re a leader or a co-leader of a clan, avoid putting indecent descriptions of your group that other players will find offensive. If you do, your account will be banned from the game (but your clan members won’t be). Write a friendly statement that clearly describes your clan and its members.
6. Don't hack or cheat.
Though it is tempting when it's hard to find resources, don't cheat by using hack tools and software.
Also do not use automated bots to play the game for you; physically play the game instead.
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Avoid cursing on global chat.\\nDo not be disgusting.\\nRefrain from using obscenities on the global chat. Watch your language or other players may report you. Supercell will then review the report and ban you from the chat box.\\nGetting blocked though doesn’t entirely affect your gaming. You can still play the game normally, but you have to wait 24 hours before you’re allowed to post messages on the global chat.\\n2. Choose an appropriate profile name.\\nAvoid using profanity or inappropriate wording in your profile name.\\nAn offensive profile name can get you into trouble.\\n3. Stay away from using obscene wall or decoration layouts.\\nArranging your walls or decorations to look vulgar is against the policies of the game.\\nOther players may take a screenshot of your Clash of Clan village and send it to Supercell to be reviewed. If found to be offensive, you’ll be blocked from accessing your game account.\\n4. Do not play the game on emulators.\\nMobile emulators like Genymotion, or BlueStacks can get you banned.\\nIf Supercell detects your account is being constantly logged in on a non-mobile device, they will lock you out.\\n5. Watch how you describe your clan.\\nSteer clear from vulgar clan descriptions.\\nIf you’re a leader or a co-leader of a clan, avoid putting indecent descriptions of your group that other players will find offensive. If you do, your account will be banned from the game (but your clan members won’t be). Write a friendly statement that clearly describes your clan and its members.\\n6. Don't hack or cheat.\\nThough it is tempting when it's hard to find resources, don't cheat by using hack tools and software.\\nAlso do not use automated bots to play the game for you; physically play the game instead.\\n\", \"简要回答\": \"Clash of Clans is a multiplayer mobile game application that lets you raise your own village and battle it out with millions of other players across the globe. Because the game majorly depends on its multiplayer feature, the management strictly invokes its friendly gaming policies. If you do not follow these rules, chances are, you may be banned on Clash of Clans.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoid cursing on global chat.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do not be disgusting.\", \"描述\": \"Refrain from using obscenities on the global chat. Watch your language or other players may report you. Supercell will then review the report and ban you from the chat box.\\nGetting blocked though doesn’t entirely affect your gaming. You can still play the game normally, but you have to wait 24 hours before you’re allowed to post messages on the global chat.\"}]}, {\"编号\": 2, \"标题\": \"Choose an appropriate profile name.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid using profanity or inappropriate wording in your profile name.\", \"描述\": \"An offensive profile name can get you into trouble.\"}]}, {\"编号\": 3, \"标题\": \"Stay away from using obscene wall or decoration layouts.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Arranging your walls or decorations to look vulgar is against the policies of the game.\", \"描述\": \"Other players may take a screenshot of your Clash of Clan village and send it to Supercell to be reviewed. If found to be offensive, you’ll be blocked from accessing your game account.\"}]}, {\"编号\": 4, \"标题\": \"Do not play the game on emulators.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Mobile emulators like Genymotion, or BlueStacks can get you banned.\", \"描述\": \"If Supercell detects your account is being constantly logged in on a non-mobile device, they will lock you out.\"}]}, {\"编号\": 5, \"标题\": \"Watch how you describe your clan.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Steer clear from vulgar clan descriptions.\", \"描述\": \"If you’re a leader or a co-leader of a clan, avoid putting indecent descriptions of your group that other players will find offensive. If you do, your account will be banned from the game (but your clan members won’t be). Write a friendly statement that clearly describes your clan and its members.\"}]}, {\"编号\": 6, \"标题\": \"Don't hack or cheat.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Though it is tempting when it's hard to find resources, don't cheat by using hack tools and software.\", \"描述\": \"Also do not use automated bots to play the game for you; physically play the game instead.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,038 | How to Avoid Getting Banned on Reddit | 1. Avoiding Bans By Examining The Rules
1-1. Check the rules wiki of the subreddit you are visiting.
Most subreddits have a dedicated page where they discuss their rules. Make sure what you are posting does not violate the rules. Rule violating posts are certain to be removed.
Don't think you are safe breaking a rule or two. Subreddit moderators have been known to ban people for even a slight rule break, regardless of whether it's fair. Not all moderators are nice all of the time.
In fact, Reddit now allows users to report bad moderators because they are so common. A bad moderator is someone who bans not to preserve a subreddit, but just to irritate people.
1-2. Look carefully.
Sometimes, you may not see a rule if you don't look carefully enough. That is normal, and is one of the main reasons people get banned on Reddit. Always examine rules thoroughly and don't make assumptions. Making assumptions may result in the moderators believing you have broke the rules.
If the moderators tell you doing something will result in a permanent ban, it will. Don't underestimate them. They have the power to do what they would like and often, Reddit will not attempt to interfere with moderators.
1-3. Know whether the ban is a shadow ban.
A shadow ban is one of the hardest bans to notice, and it's likely if you don't see any upvotes no matter what you post. Log out and check your user page to make sure your posts are visible. If you appear to have no user page when logged out, no one can see what you are posting on any Subreddit.
Unfortunately, the only way to get around this type of ban is by changing your IP address, and that isn't always easy. However, this will be covered later in the article using methods like VPNs or proxies.
1-4. Don't upvote your posts on a second account.
One way to get banned from all of Reddit, while unlikely, is to upvote your post on another account. Upvoting your posts may make you feel better, but remember that in reality it is not a fair upvote.
Reddit is aware that people do this and does not tolerate it. That is because of upvoting schemes used by spammers. This includes people who ask for upvotes or engage in vote manipulation.
1-5. Avoid harassment.
Digital harassment is obviously not something worthy of doing, and Reddit agrees. If you are caught harassing someone on Reddit, you are likely to be banned, to protect whoever you were harassing.
Reddit admins are extremely sensitive to this type of behavior, so avoid it at all costs. Some people even argue that moderators are banning people for harassment too often.
Remember who you are affecting by doing this. The other person who you were doing this to would probably appreciate them banning you. They may not be happy about your comments.
1-6. Wait out temporary bans.
Contacting the moderators to complain about your ban will almost certainly make the situation worst. Instead of attempting to contact the people who gave you the ban, it is often better to simply wait it out. You should apologize, but don't say you feel the ban is wrong.
Blatantly arguing about your ban to the moderators could easily make it permanent.
Apologizing is okay, but arguing is not. Arguing will just make you seem like you don't agree with the ban.
1-7. Don't make a link submission as your first post.
If the first thing you ever post on a Subreddit is a link to something else, then that will appear very suspicious to admins. Reddit prefers original uploaded content.
The admins may suspend your account if they don't want to take chances.
This includes to something like a Youtube video, or even an image.
2. Deciding the Cause of Your Ban
2-1. Decide whether you truly deserved to be banned.
We all make mistakes, and sometimes we do things on the internet that are extremely rude or affect people in a negative way. In that case, your ban may be to preserve the integrity of Reddit.
Don't repeat your actions. For example, if you got banned because you impersonated someone and tried to pass as them, you threatened or bullied someone intensely, you spammed a Subreddit, or even did something illegal, the ban probably made sense.
Try asking why you were banned if you don't know.
2-2. Explain why you were banned and why you believe your ban is no longer necessary.
Moderators only ban users when there are serious or egregious violations of the rules. For example, posting disturbing content in a subreddit about a video game is one way to get banned.
2-3. Report bad moderators.
The fact is that some moderators, especially on lesser known subreddits, may be people just venting their anger and frustration by imposing bans. In that case you can report the moderator, if you believe they are acting unfairly.
Reddit has a form you can find here. Submit the name of the Moderator and your username.
Tips
Reddit moderators monitor Subreddits, Reddit admins monitor specific users and work with Reddit. Reddit moderators are not professionals, just typical people running Subreddits.
Warnings
Free VPNs can only make money by selling your activity to advertisers.
Evading a ban is against Reddit's community rules.
| {
"create_time": "20230517 10:49:05",
"回答明细": "{\"回答\": \"1. Avoiding Bans By Examining The Rules\\n1-1. Check the rules wiki of the subreddit you are visiting.\\nMost subreddits have a dedicated page where they discuss their rules. Make sure what you are posting does not violate the rules. Rule violating posts are certain to be removed.\\nDon't think you are safe breaking a rule or two. Subreddit moderators have been known to ban people for even a slight rule break, regardless of whether it's fair. Not all moderators are nice all of the time.\\nIn fact, Reddit now allows users to report bad moderators because they are so common. A bad moderator is someone who bans not to preserve a subreddit, but just to irritate people.\\n1-2. Look carefully.\\nSometimes, you may not see a rule if you don't look carefully enough. That is normal, and is one of the main reasons people get banned on Reddit. Always examine rules thoroughly and don't make assumptions. Making assumptions may result in the moderators believing you have broke the rules.\\nIf the moderators tell you doing something will result in a permanent ban, it will. Don't underestimate them. They have the power to do what they would like and often, Reddit will not attempt to interfere with moderators.\\n1-3. Know whether the ban is a shadow ban.\\nA shadow ban is one of the hardest bans to notice, and it's likely if you don't see any upvotes no matter what you post. Log out and check your user page to make sure your posts are visible. If you appear to have no user page when logged out, no one can see what you are posting on any Subreddit.\\nUnfortunately, the only way to get around this type of ban is by changing your IP address, and that isn't always easy. However, this will be covered later in the article using methods like VPNs or proxies.\\n1-4. Don't upvote your posts on a second account.\\nOne way to get banned from all of Reddit, while unlikely, is to upvote your post on another account. Upvoting your posts may make you feel better, but remember that in reality it is not a fair upvote.\\nReddit is aware that people do this and does not tolerate it. That is because of upvoting schemes used by spammers. This includes people who ask for upvotes or engage in vote manipulation.\\n1-5. Avoid harassment.\\nDigital harassment is obviously not something worthy of doing, and Reddit agrees. If you are caught harassing someone on Reddit, you are likely to be banned, to protect whoever you were harassing.\\nReddit admins are extremely sensitive to this type of behavior, so avoid it at all costs. Some people even argue that moderators are banning people for harassment too often.\\nRemember who you are affecting by doing this. The other person who you were doing this to would probably appreciate them banning you. They may not be happy about your comments.\\n1-6. Wait out temporary bans.\\nContacting the moderators to complain about your ban will almost certainly make the situation worst. Instead of attempting to contact the people who gave you the ban, it is often better to simply wait it out. You should apologize, but don't say you feel the ban is wrong.\\nBlatantly arguing about your ban to the moderators could easily make it permanent.\\nApologizing is okay, but arguing is not. Arguing will just make you seem like you don't agree with the ban.\\n1-7. Don't make a link submission as your first post.\\nIf the first thing you ever post on a Subreddit is a link to something else, then that will appear very suspicious to admins. Reddit prefers original uploaded content.\\nThe admins may suspend your account if they don't want to take chances.\\nThis includes to something like a Youtube video, or even an image.\\n2. Deciding the Cause of Your Ban\\n2-1. Decide whether you truly deserved to be banned.\\nWe all make mistakes, and sometimes we do things on the internet that are extremely rude or affect people in a negative way. In that case, your ban may be to preserve the integrity of Reddit.\\nDon't repeat your actions. For example, if you got banned because you impersonated someone and tried to pass as them, you threatened or bullied someone intensely, you spammed a Subreddit, or even did something illegal, the ban probably made sense.\\nTry asking why you were banned if you don't know.\\n2-2. Explain why you were banned and why you believe your ban is no longer necessary.\\nModerators only ban users when there are serious or egregious violations of the rules. For example, posting disturbing content in a subreddit about a video game is one way to get banned.\\n2-3. Report bad moderators.\\nThe fact is that some moderators, especially on lesser known subreddits, may be people just venting their anger and frustration by imposing bans. In that case you can report the moderator, if you believe they are acting unfairly.\\nReddit has a form you can find here. Submit the name of the Moderator and your username.\\nTips\\nReddit moderators monitor Subreddits, Reddit admins monitor specific users and work with Reddit. Reddit moderators are not professionals, just typical people running Subreddits.\\nWarnings\\nFree VPNs can only make money by selling your activity to advertisers.\\nEvading a ban is against Reddit's community rules.\\n\", \"简要回答\": \"A Reddit ban is usually for a reason, but virtually pointless bans do happen occasionally. If you have been banned on Reddit or need help avoiding getting banned, this article will help. We will cover not only how to prevent a ban, but also ways to bypass it and continue using the Subreddit even after your ban.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Bans By Examining The Rules\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check the rules wiki of the subreddit you are visiting.\", \"描述\": \"Most subreddits have a dedicated page where they discuss their rules. Make sure what you are posting does not violate the rules. Rule violating posts are certain to be removed.\\nDon't think you are safe breaking a rule or two. Subreddit moderators have been known to ban people for even a slight rule break, regardless of whether it's fair. Not all moderators are nice all of the time.\\nIn fact, Reddit now allows users to report bad moderators because they are so common. A bad moderator is someone who bans not to preserve a subreddit, but just to irritate people.\"}, {\"编号\": 2, \"标题\": \"Look carefully.\", \"描述\": \"Sometimes, you may not see a rule if you don't look carefully enough. That is normal, and is one of the main reasons people get banned on Reddit. Always examine rules thoroughly and don't make assumptions. Making assumptions may result in the moderators believing you have broke the rules.\\nIf the moderators tell you doing something will result in a permanent ban, it will. Don't underestimate them. They have the power to do what they would like and often, Reddit will not attempt to interfere with moderators.\"}, {\"编号\": 3, \"标题\": \"Know whether the ban is a shadow ban.\", \"描述\": \"A shadow ban is one of the hardest bans to notice, and it's likely if you don't see any upvotes no matter what you post. Log out and check your user page to make sure your posts are visible. If you appear to have no user page when logged out, no one can see what you are posting on any Subreddit.\\nUnfortunately, the only way to get around this type of ban is by changing your IP address, and that isn't always easy. However, this will be covered later in the article using methods like VPNs or proxies.\"}, {\"编号\": 4, \"标题\": \"Don't upvote your posts on a second account.\", \"描述\": \"One way to get banned from all of Reddit, while unlikely, is to upvote your post on another account. Upvoting your posts may make you feel better, but remember that in reality it is not a fair upvote.\\nReddit is aware that people do this and does not tolerate it. That is because of upvoting schemes used by spammers. This includes people who ask for upvotes or engage in vote manipulation.\"}, {\"编号\": 5, \"标题\": \"Avoid harassment.\", \"描述\": \"Digital harassment is obviously not something worthy of doing, and Reddit agrees. If you are caught harassing someone on Reddit, you are likely to be banned, to protect whoever you were harassing.\\nReddit admins are extremely sensitive to this type of behavior, so avoid it at all costs. Some people even argue that moderators are banning people for harassment too often.\\nRemember who you are affecting by doing this. The other person who you were doing this to would probably appreciate them banning you. They may not be happy about your comments.\"}, {\"编号\": 6, \"标题\": \"Wait out temporary bans.\", \"描述\": \"Contacting the moderators to complain about your ban will almost certainly make the situation worst. Instead of attempting to contact the people who gave you the ban, it is often better to simply wait it out. You should apologize, but don't say you feel the ban is wrong.\\nBlatantly arguing about your ban to the moderators could easily make it permanent.\\nApologizing is okay, but arguing is not. Arguing will just make you seem like you don't agree with the ban.\"}, {\"编号\": 7, \"标题\": \"Don't make a link submission as your first post.\", \"描述\": \"If the first thing you ever post on a Subreddit is a link to something else, then that will appear very suspicious to admins. Reddit prefers original uploaded content.\\nThe admins may suspend your account if they don't want to take chances.\\nThis includes to something like a Youtube video, or even an image.\"}]}, {\"编号\": 2, \"标题\": \"Deciding the Cause of Your Ban\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide whether you truly deserved to be banned.\", \"描述\": \"We all make mistakes, and sometimes we do things on the internet that are extremely rude or affect people in a negative way. In that case, your ban may be to preserve the integrity of Reddit.\\nDon't repeat your actions. For example, if you got banned because you impersonated someone and tried to pass as them, you threatened or bullied someone intensely, you spammed a Subreddit, or even did something illegal, the ban probably made sense.\\nTry asking why you were banned if you don't know.\"}, {\"编号\": 2, \"标题\": \"Explain why you were banned and why you believe your ban is no longer necessary.\", \"描述\": \"Moderators only ban users when there are serious or egregious violations of the rules. For example, posting disturbing content in a subreddit about a video game is one way to get banned.\"}, {\"编号\": 3, \"标题\": \"Report bad moderators.\", \"描述\": \"The fact is that some moderators, especially on lesser known subreddits, may be people just venting their anger and frustration by imposing bans. In that case you can report the moderator, if you believe they are acting unfairly.\\nReddit has a form you can find here. Submit the name of the Moderator and your username.\"}], \"小提示\": [\"Reddit moderators monitor Subreddits, Reddit admins monitor specific users and work with Reddit. Reddit moderators are not professionals, just typical people running Subreddits.\\n\"], \"注意事项\": [\"Free VPNs can only make money by selling your activity to advertisers.\\n\", \"Evading a ban is against Reddit's community rules.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,039 | How to Avoid Getting Banned on Roblox | 1. Steps
1-1. Don't use bad words or words similar to bad words, such as mince oaths or abbreviated forms of curse words.
Many Robloxians use cuss words, but keep in mind that children as young as three or four play Roblox. The children that can read might be able to pick up on the words you use and can register that in their minds. If you find yourself about to curse, quickly delete the curse word so that you don't get in trouble.
1-2. Don't be inappropriate.
Don't talk about drugs, immoral actions, gangs, cursing, inappropriate songs, and any other topics that are crude. If you do so, some players can find out and can report you for this talk.
Remember that Roblox can read the chat log for proof.
1-3. Don't tell other people you're an admin (administrator).
If you tell everyone that you're an admin, they will probably not believe you. If you have read Roblox's safety rules, they say that if anyone claims to say they're the administrator when they aren't, players will have to report them and Roblox will check the bad behavior out. However, it may not apply to anyone with admin scripts used for a specific game.
1-4. Do not hack the game.
Similarly, do not exploit bugs on the website that give you unfair advantages on purpose and claiming you're the game's admin. Nobody wants to be on a server with a hacker, especially if you're disrupting everyone's game by having players constantly resetting against their will.
1-5. Don't ask for passwords or give false hope to other players about getting Robux.
Some players might say such as, "Builderman gave me a hack to give me 9999999 robux, copy and paste this on 8 hats, log in and log out and you'll get the robux." It's not true, though; how could you get Robux just for copying, pasting, logging in, and then logging out? If you do that, you'll make yourself look like a fool!
1-6. Don't online date.
While this may seem harmless, it really isn't. For starters, remember that kids can be reading your conversations on the main chat and might think that online dating is okay to do. Another thing to consider is that people you might try to online date with can really be someone else. You might be online dating with a forty-year-old man whose Roblox character is dressed as a teenage girl. The Roblox rules also prohibit online dating; so you really don't want to be violating those.
1-7. Don't spam in games.
It can be funny to repeat something silly or random over and over in the chat, but this becomes annoying over time.
1-8. Don't create games that are inappropriate or encourage vile actions, such as murder, drugs, or immoral actions.
You need to constantly remember that children play Roblox, and they don't need to be clicking on games that they think are fine to play when their parents aren't around. Some kids who can't even read yet play Roblox, and they might try out games that seem appealing but are actually completely wrong for them to be trying out.
If you make games about inappropriate actions, you will have a 98% chance that your game will be taken down and will be either warned or banned once the Roblox staff receives a complaint from a user about your game and has been reviewed.
1-9. Don't be unkind in a game.
Even if someone else starts a fight, don't pick it up. Doing so might encourage other players to report the other player and you for arguing.
If the person keeps arguing with you even if you've made it clear that you're not wanting to fight with them, simply report the player and put in a command to mute the player (/mute [insert player's username]).
Tips
Don't use copyrighted materials for your games. Roblox is currently tracking any copyrighted games down which will result in 3 strikes. The first strike is a warning. Two more strikes will result in account deletion.
Make sure to double check that your game is free of all rule breakers. Games that violate the guidelines can be noticed quickly and affect your game play.
Be kind to other players, no matter how rude they might be to you.
Warnings
You can be banned up to a week for even the smallest of offenses, so be sure to read the Terms of Service and Privacy Policy of ROBLOX before playing.
When an account is first switched to (or started out on) Safechat, the filter is incredibly aggressive and may prevent you from communicating properly due to all the false alarms the filter will raise that you can't see. This effect fades gradually over the course of 2 months. This is a double-edged sword; "Please talk to my sister" is often filtered to "Please talk to my ######", for example.
Breaking the rules one too many times can result in account deletion or IP ban. or a temporary ban, depending on what it was.
Do not include inappropriate symbols, emojis, or words in your profile bio. Kids can read this and pick up on certain things that they shouldn't be picking up.
Don't tell anyone your real information, whether in off-game or in-game chatting.
Do not dress your character as nude or as something inappropriate.
Do not use inappropriate songs or words in the chat.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Don't use bad words or words similar to bad words, such as mince oaths or abbreviated forms of curse words.\\nMany Robloxians use cuss words, but keep in mind that children as young as three or four play Roblox. The children that can read might be able to pick up on the words you use and can register that in their minds. If you find yourself about to curse, quickly delete the curse word so that you don't get in trouble.\\n1-2. Don't be inappropriate.\\nDon't talk about drugs, immoral actions, gangs, cursing, inappropriate songs, and any other topics that are crude. If you do so, some players can find out and can report you for this talk.\\nRemember that Roblox can read the chat log for proof.\\n1-3. Don't tell other people you're an admin (administrator).\\nIf you tell everyone that you're an admin, they will probably not believe you. If you have read Roblox's safety rules, they say that if anyone claims to say they're the administrator when they aren't, players will have to report them and Roblox will check the bad behavior out. However, it may not apply to anyone with admin scripts used for a specific game.\\n1-4. Do not hack the game.\\nSimilarly, do not exploit bugs on the website that give you unfair advantages on purpose and claiming you're the game's admin. Nobody wants to be on a server with a hacker, especially if you're disrupting everyone's game by having players constantly resetting against their will.\\n1-5. Don't ask for passwords or give false hope to other players about getting Robux.\\nSome players might say such as, \\\"Builderman gave me a hack to give me 9999999 robux, copy and paste this on 8 hats, log in and log out and you'll get the robux.\\\" It's not true, though; how could you get Robux just for copying, pasting, logging in, and then logging out? If you do that, you'll make yourself look like a fool!\\n1-6. Don't online date.\\nWhile this may seem harmless, it really isn't. For starters, remember that kids can be reading your conversations on the main chat and might think that online dating is okay to do. Another thing to consider is that people you might try to online date with can really be someone else. You might be online dating with a forty-year-old man whose Roblox character is dressed as a teenage girl. The Roblox rules also prohibit online dating; so you really don't want to be violating those.\\n1-7. Don't spam in games.\\nIt can be funny to repeat something silly or random over and over in the chat, but this becomes annoying over time.\\n1-8. Don't create games that are inappropriate or encourage vile actions, such as murder, drugs, or immoral actions.\\nYou need to constantly remember that children play Roblox, and they don't need to be clicking on games that they think are fine to play when their parents aren't around. Some kids who can't even read yet play Roblox, and they might try out games that seem appealing but are actually completely wrong for them to be trying out.\\nIf you make games about inappropriate actions, you will have a 98% chance that your game will be taken down and will be either warned or banned once the Roblox staff receives a complaint from a user about your game and has been reviewed.\\n1-9. Don't be unkind in a game.\\nEven if someone else starts a fight, don't pick it up. Doing so might encourage other players to report the other player and you for arguing.\\nIf the person keeps arguing with you even if you've made it clear that you're not wanting to fight with them, simply report the player and put in a command to mute the player (/mute [insert player's username]).\\nTips\\nDon't use copyrighted materials for your games. Roblox is currently tracking any copyrighted games down which will result in 3 strikes. The first strike is a warning. Two more strikes will result in account deletion.\\nMake sure to double check that your game is free of all rule breakers. Games that violate the guidelines can be noticed quickly and affect your game play.\\nBe kind to other players, no matter how rude they might be to you.\\nWarnings\\nYou can be banned up to a week for even the smallest of offenses, so be sure to read the Terms of Service and Privacy Policy of ROBLOX before playing.\\nWhen an account is first switched to (or started out on) Safechat, the filter is incredibly aggressive and may prevent you from communicating properly due to all the false alarms the filter will raise that you can't see. This effect fades gradually over the course of 2 months. This is a double-edged sword; \\\"Please talk to my sister\\\" is often filtered to \\\"Please talk to my ######\\\", for example.\\nBreaking the rules one too many times can result in account deletion or IP ban. or a temporary ban, depending on what it was.\\nDo not include inappropriate symbols, emojis, or words in your profile bio. Kids can read this and pick up on certain things that they shouldn't be picking up.\\nDon't tell anyone your real information, whether in off-game or in-game chatting.\\nDo not dress your character as nude or as something inappropriate.\\nDo not use inappropriate songs or words in the chat.\\n\", \"简要回答\": \"Are you scared of being reported and banned for doing something wrong on Roblox? As long as you follow these steps, you can avoid being reported or banned on Roblox and have a smooth-sailing gaming experience.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't use bad words or words similar to bad words, such as mince oaths or abbreviated forms of curse words.\", \"描述\": \"Many Robloxians use cuss words, but keep in mind that children as young as three or four play Roblox. The children that can read might be able to pick up on the words you use and can register that in their minds. If you find yourself about to curse, quickly delete the curse word so that you don't get in trouble.\"}, {\"编号\": 2, \"标题\": \"Don't be inappropriate.\", \"描述\": \"Don't talk about drugs, immoral actions, gangs, cursing, inappropriate songs, and any other topics that are crude. If you do so, some players can find out and can report you for this talk.\\nRemember that Roblox can read the chat log for proof.\"}, {\"编号\": 3, \"标题\": \"Don't tell other people you're an admin (administrator).\", \"描述\": \"If you tell everyone that you're an admin, they will probably not believe you. If you have read Roblox's safety rules, they say that if anyone claims to say they're the administrator when they aren't, players will have to report them and Roblox will check the bad behavior out. However, it may not apply to anyone with admin scripts used for a specific game.\"}, {\"编号\": 4, \"标题\": \"Do not hack the game.\", \"描述\": \"Similarly, do not exploit bugs on the website that give you unfair advantages on purpose and claiming you're the game's admin. Nobody wants to be on a server with a hacker, especially if you're disrupting everyone's game by having players constantly resetting against their will.\"}, {\"编号\": 5, \"标题\": \"Don't ask for passwords or give false hope to other players about getting Robux.\", \"描述\": \"Some players might say such as, \\\"Builderman gave me a hack to give me 9999999 robux, copy and paste this on 8 hats, log in and log out and you'll get the robux.\\\" It's not true, though; how could you get Robux just for copying, pasting, logging in, and then logging out? If you do that, you'll make yourself look like a fool!\"}, {\"编号\": 6, \"标题\": \"Don't online date.\", \"描述\": \"While this may seem harmless, it really isn't. For starters, remember that kids can be reading your conversations on the main chat and might think that online dating is okay to do. Another thing to consider is that people you might try to online date with can really be someone else. You might be online dating with a forty-year-old man whose Roblox character is dressed as a teenage girl. The Roblox rules also prohibit online dating; so you really don't want to be violating those.\"}, {\"编号\": 7, \"标题\": \"Don't spam in games.\", \"描述\": \"It can be funny to repeat something silly or random over and over in the chat, but this becomes annoying over time.\"}, {\"编号\": 8, \"标题\": \"Don't create games that are inappropriate or encourage vile actions, such as murder, drugs, or immoral actions.\", \"描述\": \"You need to constantly remember that children play Roblox, and they don't need to be clicking on games that they think are fine to play when their parents aren't around. Some kids who can't even read yet play Roblox, and they might try out games that seem appealing but are actually completely wrong for them to be trying out.\\nIf you make games about inappropriate actions, you will have a 98% chance that your game will be taken down and will be either warned or banned once the Roblox staff receives a complaint from a user about your game and has been reviewed.\"}, {\"编号\": 9, \"标题\": \"Don't be unkind in a game.\", \"描述\": \"Even if someone else starts a fight, don't pick it up. Doing so might encourage other players to report the other player and you for arguing.\\nIf the person keeps arguing with you even if you've made it clear that you're not wanting to fight with them, simply report the player and put in a command to mute the player (/mute [insert player's username]).\"}], \"小提示\": [\"Don't use copyrighted materials for your games. Roblox is currently tracking any copyrighted games down which will result in 3 strikes. The first strike is a warning. Two more strikes will result in account deletion.\\n\", \"Make sure to double check that your game is free of all rule breakers. Games that violate the guidelines can be noticed quickly and affect your game play.\\n\", \"Be kind to other players, no matter how rude they might be to you.\\n\"], \"注意事项\": [\"You can be banned up to a week for even the smallest of offenses, so be sure to read the Terms of Service and Privacy Policy of ROBLOX before playing.\\n\", \"When an account is first switched to (or started out on) Safechat, the filter is incredibly aggressive and may prevent you from communicating properly due to all the false alarms the filter will raise that you can't see. This effect fades gradually over the course of 2 months. This is a double-edged sword; \\\"Please talk to my sister\\\" is often filtered to \\\"Please talk to my ######\\\", for example.\\n\", \"Breaking the rules one too many times can result in account deletion or IP ban. or a temporary ban, depending on what it was.\\n\", \"Do not include inappropriate symbols, emojis, or words in your profile bio. Kids can read this and pick up on certain things that they shouldn't be picking up.\\n\", \"Don't tell anyone your real information, whether in off-game or in-game chatting.\\n\", \"Do not dress your character as nude or as something inappropriate.\\n\", \"Do not use inappropriate songs or words in the chat.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,040 | How to Avoid Getting Beat Up by a Bully | 1. Avoiding Bullies in Public Places
1-1. Avoid the bully or bullies.
Many bullies rely on setting up their victims for embarrassment, or hang out in a specific area of the school yard. Look out for places where bullies may congregate (e.g., in a secluded area behind a remote campus building) and avoid these locations.
If you are not near the bully, you will not become a victim.
1-2. Stick with your friends to avoid being trapped by bullies.
Be aware of your surroundings and the people you are with. Place yourself around friends who care about you and support you. If necessary, ask them to protect you. If you don’t have many friends at school, try to stay in open, public places if you know bullies are watching you.
Bullies typically have friends following them and rely on bystanders to look the other way when you’re being bullied.
1-3. Make eye contact with an approaching bully.
Eye contact is a powerful way to show the bully that you’re confident and not afraid of them. Don’t shift your gaze down or look around as if afraid. Look straight at a bully or—if it’s too difficult—focus on their eyebrows.
Most bullies will be taken aback by your direct eye contact and will not continue their aggression towards you.
1-4. Attempt to leave the situation before a bully attacks.
Walk away from the situation with as much calm as you can muster. If the bully pushes or corners you in an attempt to provoke you to fight, then make escape your top priority. Sometimes it helps to back away so you are always facing the bully.
Most bullies are playing to an audience, and so a crowd may gather if the bully has begun to taunt you. Don’t let the crowd keep you confined; tell them assertively (the louder the better) to let you leave.
1-5. Tell a responsible adult that you’ve been bullied.
After any experience with a bully, you should tell a trustworthy adult (like a parent or teacher) what has happened. It is their job to make sure you are safe. It is important that you tell adults about the bullying situation as soon as it begins, in case it escalates into something more serious with time.
Adults can address the bully directly, or speak to the bully’s parents to make sure that the situation doesn’t happen again.
In other instances, responsible adults will give you good advice to enable you to stand up for yourself. Or, the adults may help you strategize about your problem.
1-6. Ask adults for protection.
You don’t have to deal with the bullying problem on your own. Explain to your parents and to a trusted teacher that you’re being bullied, and make it clear that you’d like their help. Parents and teachers can talk to the bully’s parents, and explain that their child needs to stop this behavior. Adults can also help you come up with ways to avoid being around the bully.
For example, ask one of your favorite teachers if you can eat lunch in their classroom to avoid bullies at recess.
Or, ask one of your parents if they can pick you up right after school, so you’re not bullied while waiting for the bus.
2. Dissuading Your Bully with Words
2-1. Speak to your bully with confidence.
Talk assertively and with assurance, and tell the bully to stop harassing you and to leave you alone. Practice this skill in the mirror if you want to be extra convincing. When addressing a bully, it helps to be loud and firm, and look the bully in the eye.
Say something like, “No, stop it!” or “Hey, why don’t you just leave me alone!”
Telling the bully to stop harassing you will also draw attention to the situation. If you can’t shake the bully, you might be able to convince the people watching not to be bystanders.
2-2. Change the subject to distract the bully.
Discharge and redirect the tension that’s feeding a potential fight by changing the subject to something else. You might crack a non-threatening joke or ask a question. Try to keep it relevant to your interactions; you don’t want your tactic to appear too obvious. Say something like:
“I heard Mr. Peterson was going to supervise recess today. You better leave; you don’t want him to catch you here.”
“I heard the cafeteria is giving out free tacos with lunch. You’d better hurry if you want to get any.”
Afterwards, tell a responsible adult that you were bullied and describe what happened.
2-3. Persuade your bully to back down and leave you alone.
Some bullies can be talked down from a fight. Say something that might deter them from attacking you, or that can draw bystanders’ attention to the bully’s unfair actions. Remember to be assertive and make lots of eye contact. If they don’t seem to listen, you need to walk away. Make sure to tell a responsible adult about it. Try saying something like:
“Why are you picking on me? This really isn’t fair.”
“What do you want? I don’t want to fight you.”
If all else fails, you might appeal to their ego to avoid a fight: “Everyone knows you’ll beat me easily if we fight.”
2-4. Stay calm and collected while being bullied.
Do not become angry or upset, no matter what bullies do or say. Bullies thrive on getting a dramatic response out of their victims, and will do things to make you upset or angry. If you avoid responding in these ways, the bully will soon realize that they have nothing to gain by harassing you.
Do not make angry outbursts or cry when bullied. Either response will give the bully exactly what they’re looking for.
3. Defending Yourself against an Attack
3-1. Think about consequences before getting into a fight.
Fighting people in real life has consequences. Think about how the bully’s friends and school authorities will react to you afterwards. They may decide to get revenge on you later by attacking you violently, and in large numbers. By fighting back against your bully, you’re running the risk of creating a cycle of escalating violence.
Fighting may get you into trouble with parents or the authorities. If this happens, your best bet is to explain that you were simply defending yourself from an attacking bully.
If you are as big or as strong as your bully, you may get blamed for being in the fight.
If you feel that authority figures (like parents and teachers) will punish you for fighting back, no matter how much you try to explain it to them, fighting back may not be the best option.
3-2. Get into a fighting stance.
When a fight seems imminent, body language is your best weapon! Crouch down slightly, and put one leg a few inches behind the other for better balance. If you appear serious in defending yourself, the bully will think twice about fighting or physically harassing you.
Look the bully in the face. Focus on how the bully moves and adjust your position confidently. You are essentially committing yourself to fighting so be prepared to defend yourself.
3-3. Don’t lie about your prowess.
If you exaggerate how strong, fast, or tough you are, most bullies will take it as an invitation to fight. Stand your ground, face the bully, and let them make the first move. Say something like, “I don’t want to fight you, but if you hit me, I’m going to defend myself.”
If you boast about your strength or make overly aggressive advances, the bully may begin to target you more frequently and continue the cycle of violence.
3-4. Protect yourself from a physical attack.
Put your hands up by your face, like a boxer. This will protect your face, especially the nose and eyes. Good sight is important in a fight. Always return to this “ready” position. If you are forced into a confrontation and feel that a fight is going to happen, as a last resort there are several things you can do to protect yourself:
Tighten your stomach in case the bully tries to punch you there.
Turn a little sideways so your body is not as big a target.
3-5. Defend yourself from a physical attack.
If fighting is imminent with a bully, act and fight like you’ve got nothing to lose! Do this only to prevent future bullying, not for revenge. A few fast and hard punches to the stomach or the face should be plenty to stop a bully. Sometimes all you have to do is knock a bully down to the ground.
Be sure to do it in a public place with witnesses. Even if you get embarrassed or beat up, in the end you’ll have proof you need for the bully to eventually get punished.
In most cases, it’s best to tell your parents you were attacked. Explain that you were being bullied and that you acted in self-defense.
Tips
Know your bully and what their intentions are. Are they looking for a cheap laugh or do they want to see you hurt? If they want a cheap laugh, odds are they are no better than you as a fighter.
Don't fight back. This will upset the bully, and before you know it, a crowd could gather around you with people chanting, "Fight! Fight! Fight!" Just say, "Stop! I don't want to fight. Go pick on someone your own size." And with that, walk away.
Often, you are better deflecting a bully rather than facing them head-on.
Warnings
Understand the limits of self-defense. Its purpose is to stop a bully from physically hurting you. It is not for taking revenge on your bully. You should report every incident when you use self-defense.
Most bullies aren’t trying to seriously hurt you. However, if you experience more than pushing, wrestling, or a few punches, fight back so you can escape. Your life is in danger if, for example, you receive kicks to the head, are suffocating, or if your attacker has a weapon.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Avoiding Bullies in Public Places\\n1-1. Avoid the bully or bullies.\\nMany bullies rely on setting up their victims for embarrassment, or hang out in a specific area of the school yard. Look out for places where bullies may congregate (e.g., in a secluded area behind a remote campus building) and avoid these locations.\\nIf you are not near the bully, you will not become a victim.\\n1-2. Stick with your friends to avoid being trapped by bullies.\\nBe aware of your surroundings and the people you are with. Place yourself around friends who care about you and support you. If necessary, ask them to protect you. If you don’t have many friends at school, try to stay in open, public places if you know bullies are watching you.\\nBullies typically have friends following them and rely on bystanders to look the other way when you’re being bullied.\\n1-3. Make eye contact with an approaching bully.\\nEye contact is a powerful way to show the bully that you’re confident and not afraid of them. Don’t shift your gaze down or look around as if afraid. Look straight at a bully or—if it’s too difficult—focus on their eyebrows.\\nMost bullies will be taken aback by your direct eye contact and will not continue their aggression towards you.\\n1-4. Attempt to leave the situation before a bully attacks.\\nWalk away from the situation with as much calm as you can muster. If the bully pushes or corners you in an attempt to provoke you to fight, then make escape your top priority. Sometimes it helps to back away so you are always facing the bully.\\nMost bullies are playing to an audience, and so a crowd may gather if the bully has begun to taunt you. Don’t let the crowd keep you confined; tell them assertively (the louder the better) to let you leave.\\n1-5. Tell a responsible adult that you’ve been bullied.\\nAfter any experience with a bully, you should tell a trustworthy adult (like a parent or teacher) what has happened. It is their job to make sure you are safe. It is important that you tell adults about the bullying situation as soon as it begins, in case it escalates into something more serious with time.\\nAdults can address the bully directly, or speak to the bully’s parents to make sure that the situation doesn’t happen again.\\nIn other instances, responsible adults will give you good advice to enable you to stand up for yourself. Or, the adults may help you strategize about your problem.\\n1-6. Ask adults for protection.\\nYou don’t have to deal with the bullying problem on your own. Explain to your parents and to a trusted teacher that you’re being bullied, and make it clear that you’d like their help. Parents and teachers can talk to the bully’s parents, and explain that their child needs to stop this behavior. Adults can also help you come up with ways to avoid being around the bully.\\nFor example, ask one of your favorite teachers if you can eat lunch in their classroom to avoid bullies at recess.\\nOr, ask one of your parents if they can pick you up right after school, so you’re not bullied while waiting for the bus.\\n2. Dissuading Your Bully with Words\\n2-1. Speak to your bully with confidence.\\nTalk assertively and with assurance, and tell the bully to stop harassing you and to leave you alone. Practice this skill in the mirror if you want to be extra convincing. When addressing a bully, it helps to be loud and firm, and look the bully in the eye.\\nSay something like, “No, stop it!” or “Hey, why don’t you just leave me alone!”\\nTelling the bully to stop harassing you will also draw attention to the situation. If you can’t shake the bully, you might be able to convince the people watching not to be bystanders.\\n2-2. Change the subject to distract the bully.\\nDischarge and redirect the tension that’s feeding a potential fight by changing the subject to something else. You might crack a non-threatening joke or ask a question. Try to keep it relevant to your interactions; you don’t want your tactic to appear too obvious. Say something like:\\n“I heard Mr. Peterson was going to supervise recess today. You better leave; you don’t want him to catch you here.”\\n“I heard the cafeteria is giving out free tacos with lunch. You’d better hurry if you want to get any.”\\nAfterwards, tell a responsible adult that you were bullied and describe what happened.\\n2-3. Persuade your bully to back down and leave you alone.\\nSome bullies can be talked down from a fight. Say something that might deter them from attacking you, or that can draw bystanders’ attention to the bully’s unfair actions. Remember to be assertive and make lots of eye contact. If they don’t seem to listen, you need to walk away. Make sure to tell a responsible adult about it. Try saying something like:\\n“Why are you picking on me? This really isn’t fair.”\\n“What do you want? I don’t want to fight you.”\\nIf all else fails, you might appeal to their ego to avoid a fight: “Everyone knows you’ll beat me easily if we fight.”\\n2-4. Stay calm and collected while being bullied.\\nDo not become angry or upset, no matter what bullies do or say. Bullies thrive on getting a dramatic response out of their victims, and will do things to make you upset or angry. If you avoid responding in these ways, the bully will soon realize that they have nothing to gain by harassing you.\\nDo not make angry outbursts or cry when bullied. Either response will give the bully exactly what they’re looking for.\\n3. Defending Yourself against an Attack\\n3-1. Think about consequences before getting into a fight.\\nFighting people in real life has consequences. Think about how the bully’s friends and school authorities will react to you afterwards. They may decide to get revenge on you later by attacking you violently, and in large numbers. By fighting back against your bully, you’re running the risk of creating a cycle of escalating violence.\\nFighting may get you into trouble with parents or the authorities. If this happens, your best bet is to explain that you were simply defending yourself from an attacking bully.\\nIf you are as big or as strong as your bully, you may get blamed for being in the fight.\\nIf you feel that authority figures (like parents and teachers) will punish you for fighting back, no matter how much you try to explain it to them, fighting back may not be the best option.\\n3-2. Get into a fighting stance.\\nWhen a fight seems imminent, body language is your best weapon! Crouch down slightly, and put one leg a few inches behind the other for better balance. If you appear serious in defending yourself, the bully will think twice about fighting or physically harassing you.\\nLook the bully in the face. Focus on how the bully moves and adjust your position confidently. You are essentially committing yourself to fighting so be prepared to defend yourself.\\n3-3. Don’t lie about your prowess.\\nIf you exaggerate how strong, fast, or tough you are, most bullies will take it as an invitation to fight. Stand your ground, face the bully, and let them make the first move. Say something like, “I don’t want to fight you, but if you hit me, I’m going to defend myself.”\\nIf you boast about your strength or make overly aggressive advances, the bully may begin to target you more frequently and continue the cycle of violence.\\n3-4. Protect yourself from a physical attack.\\nPut your hands up by your face, like a boxer. This will protect your face, especially the nose and eyes. Good sight is important in a fight. Always return to this “ready” position. If you are forced into a confrontation and feel that a fight is going to happen, as a last resort there are several things you can do to protect yourself:\\nTighten your stomach in case the bully tries to punch you there.\\nTurn a little sideways so your body is not as big a target.\\n3-5. Defend yourself from a physical attack.\\nIf fighting is imminent with a bully, act and fight like you’ve got nothing to lose! Do this only to prevent future bullying, not for revenge. A few fast and hard punches to the stomach or the face should be plenty to stop a bully. Sometimes all you have to do is knock a bully down to the ground.\\nBe sure to do it in a public place with witnesses. Even if you get embarrassed or beat up, in the end you’ll have proof you need for the bully to eventually get punished.\\nIn most cases, it’s best to tell your parents you were attacked. Explain that you were being bullied and that you acted in self-defense.\\nTips\\nKnow your bully and what their intentions are. Are they looking for a cheap laugh or do they want to see you hurt? If they want a cheap laugh, odds are they are no better than you as a fighter.\\nDon't fight back. This will upset the bully, and before you know it, a crowd could gather around you with people chanting, \\\"Fight! Fight! Fight!\\\" Just say, \\\"Stop! I don't want to fight. Go pick on someone your own size.\\\" And with that, walk away.\\nOften, you are better deflecting a bully rather than facing them head-on.\\nWarnings\\nUnderstand the limits of self-defense. Its purpose is to stop a bully from physically hurting you. It is not for taking revenge on your bully. You should report every incident when you use self-defense.\\nMost bullies aren’t trying to seriously hurt you. However, if you experience more than pushing, wrestling, or a few punches, fight back so you can escape. Your life is in danger if, for example, you receive kicks to the head, are suffocating, or if your attacker has a weapon.\\n\", \"简要回答\": \"You wake up, go to school, and next thing you know, a bunch of bullies insult you and shove you around. You feel intimidated. What should you do? Unfortunately, most people have experienced bullying in some form. If you’re concerned about physical violence from a bully, your best bet is to avoid the bully in the first place. When you find yourself being threatened, stand up to your bullies and try to act confident. Don’t become overly angry or upset, and try to get out of the situation and tell a responsible adult what happened as soon as possible.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Bullies in Public Places\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid the bully or bullies.\", \"描述\": \"Many bullies rely on setting up their victims for embarrassment, or hang out in a specific area of the school yard. Look out for places where bullies may congregate (e.g., in a secluded area behind a remote campus building) and avoid these locations.\\nIf you are not near the bully, you will not become a victim.\"}, {\"编号\": 2, \"标题\": \"Stick with your friends to avoid being trapped by bullies.\", \"描述\": \"Be aware of your surroundings and the people you are with. Place yourself around friends who care about you and support you. If necessary, ask them to protect you. If you don’t have many friends at school, try to stay in open, public places if you know bullies are watching you.\\nBullies typically have friends following them and rely on bystanders to look the other way when you’re being bullied.\"}, {\"编号\": 3, \"标题\": \"Make eye contact with an approaching bully.\", \"描述\": \"Eye contact is a powerful way to show the bully that you’re confident and not afraid of them. Don’t shift your gaze down or look around as if afraid. Look straight at a bully or—if it’s too difficult—focus on their eyebrows.\\nMost bullies will be taken aback by your direct eye contact and will not continue their aggression towards you.\"}, {\"编号\": 4, \"标题\": \"Attempt to leave the situation before a bully attacks.\", \"描述\": \"Walk away from the situation with as much calm as you can muster. If the bully pushes or corners you in an attempt to provoke you to fight, then make escape your top priority. Sometimes it helps to back away so you are always facing the bully.\\nMost bullies are playing to an audience, and so a crowd may gather if the bully has begun to taunt you. Don’t let the crowd keep you confined; tell them assertively (the louder the better) to let you leave.\"}, {\"编号\": 5, \"标题\": \"Tell a responsible adult that you’ve been bullied.\", \"描述\": \"After any experience with a bully, you should tell a trustworthy adult (like a parent or teacher) what has happened. It is their job to make sure you are safe. It is important that you tell adults about the bullying situation as soon as it begins, in case it escalates into something more serious with time.\\nAdults can address the bully directly, or speak to the bully’s parents to make sure that the situation doesn’t happen again.\\nIn other instances, responsible adults will give you good advice to enable you to stand up for yourself. Or, the adults may help you strategize about your problem.\"}, {\"编号\": 6, \"标题\": \"Ask adults for protection.\", \"描述\": \"You don’t have to deal with the bullying problem on your own. Explain to your parents and to a trusted teacher that you’re being bullied, and make it clear that you’d like their help. Parents and teachers can talk to the bully’s parents, and explain that their child needs to stop this behavior. Adults can also help you come up with ways to avoid being around the bully.\\nFor example, ask one of your favorite teachers if you can eat lunch in their classroom to avoid bullies at recess.\\nOr, ask one of your parents if they can pick you up right after school, so you’re not bullied while waiting for the bus.\"}]}, {\"编号\": 2, \"标题\": \"Dissuading Your Bully with Words\", \"步骤\": [{\"编号\": 1, \"标题\": \"Speak to your bully with confidence.\", \"描述\": \"Talk assertively and with assurance, and tell the bully to stop harassing you and to leave you alone. Practice this skill in the mirror if you want to be extra convincing. When addressing a bully, it helps to be loud and firm, and look the bully in the eye.\\nSay something like, “No, stop it!” or “Hey, why don’t you just leave me alone!”\\nTelling the bully to stop harassing you will also draw attention to the situation. If you can’t shake the bully, you might be able to convince the people watching not to be bystanders.\"}, {\"编号\": 2, \"标题\": \"Change the subject to distract the bully.\", \"描述\": \"Discharge and redirect the tension that’s feeding a potential fight by changing the subject to something else. You might crack a non-threatening joke or ask a question. Try to keep it relevant to your interactions; you don’t want your tactic to appear too obvious. Say something like:\\n“I heard Mr. Peterson was going to supervise recess today. You better leave; you don’t want him to catch you here.”\\n“I heard the cafeteria is giving out free tacos with lunch. You’d better hurry if you want to get any.”\\nAfterwards, tell a responsible adult that you were bullied and describe what happened.\"}, {\"编号\": 3, \"标题\": \"Persuade your bully to back down and leave you alone.\", \"描述\": \"Some bullies can be talked down from a fight. Say something that might deter them from attacking you, or that can draw bystanders’ attention to the bully’s unfair actions. Remember to be assertive and make lots of eye contact. If they don’t seem to listen, you need to walk away. Make sure to tell a responsible adult about it. Try saying something like:\\n“Why are you picking on me? This really isn’t fair.”\\n“What do you want? I don’t want to fight you.”\\nIf all else fails, you might appeal to their ego to avoid a fight: “Everyone knows you’ll beat me easily if we fight.”\"}, {\"编号\": 4, \"标题\": \"Stay calm and collected while being bullied.\", \"描述\": \"Do not become angry or upset, no matter what bullies do or say. Bullies thrive on getting a dramatic response out of their victims, and will do things to make you upset or angry. If you avoid responding in these ways, the bully will soon realize that they have nothing to gain by harassing you.\\nDo not make angry outbursts or cry when bullied. Either response will give the bully exactly what they’re looking for.\"}]}, {\"编号\": 3, \"标题\": \"Defending Yourself against an Attack\", \"步骤\": [{\"编号\": 1, \"标题\": \"Think about consequences before getting into a fight.\", \"描述\": \"Fighting people in real life has consequences. Think about how the bully’s friends and school authorities will react to you afterwards. They may decide to get revenge on you later by attacking you violently, and in large numbers. By fighting back against your bully, you’re running the risk of creating a cycle of escalating violence.\\nFighting may get you into trouble with parents or the authorities. If this happens, your best bet is to explain that you were simply defending yourself from an attacking bully.\\nIf you are as big or as strong as your bully, you may get blamed for being in the fight.\\nIf you feel that authority figures (like parents and teachers) will punish you for fighting back, no matter how much you try to explain it to them, fighting back may not be the best option.\"}, {\"编号\": 2, \"标题\": \"Get into a fighting stance.\", \"描述\": \"When a fight seems imminent, body language is your best weapon! Crouch down slightly, and put one leg a few inches behind the other for better balance. If you appear serious in defending yourself, the bully will think twice about fighting or physically harassing you.\\nLook the bully in the face. Focus on how the bully moves and adjust your position confidently. You are essentially committing yourself to fighting so be prepared to defend yourself.\"}, {\"编号\": 3, \"标题\": \"Don’t lie about your prowess.\", \"描述\": \"If you exaggerate how strong, fast, or tough you are, most bullies will take it as an invitation to fight. Stand your ground, face the bully, and let them make the first move. Say something like, “I don’t want to fight you, but if you hit me, I’m going to defend myself.”\\nIf you boast about your strength or make overly aggressive advances, the bully may begin to target you more frequently and continue the cycle of violence.\"}, {\"编号\": 4, \"标题\": \"Protect yourself from a physical attack.\", \"描述\": \"Put your hands up by your face, like a boxer. This will protect your face, especially the nose and eyes. Good sight is important in a fight. Always return to this “ready” position. If you are forced into a confrontation and feel that a fight is going to happen, as a last resort there are several things you can do to protect yourself:\\nTighten your stomach in case the bully tries to punch you there.\\nTurn a little sideways so your body is not as big a target.\"}, {\"编号\": 5, \"标题\": \"Defend yourself from a physical attack.\", \"描述\": \"If fighting is imminent with a bully, act and fight like you’ve got nothing to lose! Do this only to prevent future bullying, not for revenge. A few fast and hard punches to the stomach or the face should be plenty to stop a bully. Sometimes all you have to do is knock a bully down to the ground.\\nBe sure to do it in a public place with witnesses. Even if you get embarrassed or beat up, in the end you’ll have proof you need for the bully to eventually get punished.\\nIn most cases, it’s best to tell your parents you were attacked. Explain that you were being bullied and that you acted in self-defense.\"}], \"小提示\": [\"Know your bully and what their intentions are. Are they looking for a cheap laugh or do they want to see you hurt? If they want a cheap laugh, odds are they are no better than you as a fighter.\\n\", \"Don't fight back. This will upset the bully, and before you know it, a crowd could gather around you with people chanting, \\\"Fight! Fight! Fight!\\\" Just say, \\\"Stop! I don't want to fight. Go pick on someone your own size.\\\" And with that, walk away.\\n\", \"Often, you are better deflecting a bully rather than facing them head-on.\\n\"], \"注意事项\": [\"Understand the limits of self-defense. Its purpose is to stop a bully from physically hurting you. It is not for taking revenge on your bully. You should report every incident when you use self-defense.\\n\", \"Most bullies aren’t trying to seriously hurt you. However, if you experience more than pushing, wrestling, or a few punches, fight back so you can escape. Your life is in danger if, for example, you receive kicks to the head, are suffocating, or if your attacker has a weapon.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,041 | How to Avoid Getting Bored Playing Minecraft | 1. Rediscovering your first enjoyment of the game
Think about what you enjoy in Minecraft and why.
This will give you some clue on why you started and kept going with Minecraft. Reminding yourself about what you enjoy and like to do in the game can help direct you to build back on those things, especially if you've been diverted recently by other things in the game.
2. Changing things up
2-1. Find a different server that you can play on.
There are a wide range of servers out there, so find one that suits your taste, or even try to find one that you and all your friends can play on as well.
2-2. Download a mod.
Try the Technic mod pack as its easy to download and includes over a hundred mods!
2-3. Play with friends.
Challenge each other in all sorts of ways to make it more interesting and fun.
3. Survival mode
3-1. Make a survival world and go exploring or mining in natural caves or ravines.
It's surprisingly fun. Turn up the difficulty for some added risk. You'll never get bored exploring your huge infinite world!
Gathering resources is an incredibly relaxing thing for some people.
3-2. Try to survive in superflat.
Open a Superflat world. Make sure you are in survival, with monsters on. The difficulty doesn't matter, as long as it's not peaceful (but if you get tired of all the slimes, peaceful's okay.)
Immediately run to the nearest village. Make sure generated structures is on.
Chop some logs from the houses, and maybe some of the wheat. Craft them into planks, and make a crafting table.
Make a wooden pickaxe, and get some cobblestone from the houses. Don't take too much, though, as if you take too much the villagers won't even recognize the house anymore.
Make some stone tools. Make 1x pick, 2x axes, 3x shovels and 2x swords. Also look for a blacksmith, if there is any, and check the chest for anything good. If there are saplings, that is really good because then you can make your tree farm.
Keep trying to survive.
4. Introducing more complex aspects
4-1. Find a type of architecture that you enjoy such as Mayan, Chinese or modern.
Look up a picture of a building in that style and build it in Minecraft reality.
4-2. Make a complicated redstone machine.
If you don't want to follow written tutorials, check out a video.
4-3. Make something that you've seen in real life.
Builds take on an extra "something" when you build something from visual memory.
4-4. Aim to have fun.
The above suggestions are just a prompt; there are plenty more things to in Minecraft than these, so go explore!
5. Cheats
5-1. Create a new world.
Use creative mode, turn cheats "on".
5-2. Build a house.
Maybe tame a pet too, but most importantly build a house.
5-3. Once you've finished your house, place chests inside.
Fill them with things like swords, food, and armor. Then make a room of bookshelves, and place an enchantment table to enchant them.
You can furnish your house however you want, too.
5-4. Once you're done with your house, use the command /gamemode 0.
Now you're in survival mode. Go ahead and fight monsters with your enchanted armor and swords. There is much fun to be had when you're already brilliantly prepared.
6. Install mods
6-1. Check out the mods online on YouTube.
Many Minecraft YouTubers provide mod reviews. For example: The Minecraft comes alive mod; it makes villagers act like other players.
6-2. Choose the mod(s) you like and install them.
Most mods requires Forge.
6-3. Load your mod(s) into your Minecraft.
6-4. Learn to use your mod(s) to give yourself some additional fun!
You can always change the mods in your game to make sure it won't be boring. Also install more mods for more fun.
7. join servers
Go online and find some servers to play on.
If you're playing on the iPad, then try the life boat server. There are four games: spleef, survival games (its the same as the hunger games), skywars, and the walls. It's fun to also make friends with the other players online. You can also play and have your friend play as well and when you on the same server; it's even more fun!
Tips
If you're looking to play Multiplayer, don't be a griefer (someone who destroys others Minecraft creations). Try to get involved into some communities and generally just have fun.
Don't build anything on servers that breaks the rules. Use your common sense.
Don't hack on servers, because this could get you banned.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Rediscovering your first enjoyment of the game\\nThink about what you enjoy in Minecraft and why.\\nThis will give you some clue on why you started and kept going with Minecraft. Reminding yourself about what you enjoy and like to do in the game can help direct you to build back on those things, especially if you've been diverted recently by other things in the game.\\n2. Changing things up\\n2-1. Find a different server that you can play on.\\nThere are a wide range of servers out there, so find one that suits your taste, or even try to find one that you and all your friends can play on as well.\\n2-2. Download a mod.\\nTry the Technic mod pack as its easy to download and includes over a hundred mods!\\n2-3. Play with friends.\\nChallenge each other in all sorts of ways to make it more interesting and fun.\\n3. Survival mode\\n3-1. Make a survival world and go exploring or mining in natural caves or ravines.\\nIt's surprisingly fun. Turn up the difficulty for some added risk. You'll never get bored exploring your huge infinite world!\\nGathering resources is an incredibly relaxing thing for some people.\\n3-2. Try to survive in superflat.\\nOpen a Superflat world. Make sure you are in survival, with monsters on. The difficulty doesn't matter, as long as it's not peaceful (but if you get tired of all the slimes, peaceful's okay.)\\nImmediately run to the nearest village. Make sure generated structures is on.\\nChop some logs from the houses, and maybe some of the wheat. Craft them into planks, and make a crafting table.\\nMake a wooden pickaxe, and get some cobblestone from the houses. Don't take too much, though, as if you take too much the villagers won't even recognize the house anymore.\\nMake some stone tools. Make 1x pick, 2x axes, 3x shovels and 2x swords. Also look for a blacksmith, if there is any, and check the chest for anything good. If there are saplings, that is really good because then you can make your tree farm.\\nKeep trying to survive.\\n4. Introducing more complex aspects\\n4-1. Find a type of architecture that you enjoy such as Mayan, Chinese or modern.\\nLook up a picture of a building in that style and build it in Minecraft reality.\\n4-2. Make a complicated redstone machine.\\nIf you don't want to follow written tutorials, check out a video.\\n4-3. Make something that you've seen in real life.\\nBuilds take on an extra \\\"something\\\" when you build something from visual memory.\\n4-4. Aim to have fun.\\nThe above suggestions are just a prompt; there are plenty more things to in Minecraft than these, so go explore!\\n5. Cheats\\n5-1. Create a new world.\\nUse creative mode, turn cheats \\\"on\\\".\\n5-2. Build a house.\\nMaybe tame a pet too, but most importantly build a house.\\n5-3. Once you've finished your house, place chests inside.\\nFill them with things like swords, food, and armor. Then make a room of bookshelves, and place an enchantment table to enchant them.\\nYou can furnish your house however you want, too.\\n5-4. Once you're done with your house, use the command /gamemode 0.\\nNow you're in survival mode. Go ahead and fight monsters with your enchanted armor and swords. There is much fun to be had when you're already brilliantly prepared.\\n6. Install mods\\n6-1. Check out the mods online on YouTube.\\nMany Minecraft YouTubers provide mod reviews. For example: The Minecraft comes alive mod; it makes villagers act like other players.\\n6-2. Choose the mod(s) you like and install them.\\nMost mods requires Forge.\\n6-3. Load your mod(s) into your Minecraft.\\n\\n6-4. Learn to use your mod(s) to give yourself some additional fun!\\nYou can always change the mods in your game to make sure it won't be boring. Also install more mods for more fun.\\n7. join servers\\nGo online and find some servers to play on.\\nIf you're playing on the iPad, then try the life boat server. There are four games: spleef, survival games (its the same as the hunger games), skywars, and the walls. It's fun to also make friends with the other players online. You can also play and have your friend play as well and when you on the same server; it's even more fun!\\nTips\\nIf you're looking to play Multiplayer, don't be a griefer (someone who destroys others Minecraft creations). Try to get involved into some communities and generally just have fun.\\nDon't build anything on servers that breaks the rules. Use your common sense.\\nDon't hack on servers, because this could get you banned.\\n\", \"简要回答\": \"Minecraft is a great game, but sometimes it's hard to find things to do while playing. In this article, you'll get some basic ideas on things to do in Minecraft.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Rediscovering your first enjoyment of the game\", \"步骤\": [{\"编号\": 1, \"标题\": \"Think about what you enjoy in Minecraft and why.\", \"描述\": \"This will give you some clue on why you started and kept going with Minecraft. Reminding yourself about what you enjoy and like to do in the game can help direct you to build back on those things, especially if you've been diverted recently by other things in the game.\"}]}, {\"编号\": 2, \"标题\": \"Changing things up\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a different server that you can play on.\", \"描述\": \"There are a wide range of servers out there, so find one that suits your taste, or even try to find one that you and all your friends can play on as well.\"}, {\"编号\": 2, \"标题\": \"Download a mod.\", \"描述\": \"Try the Technic mod pack as its easy to download and includes over a hundred mods!\"}, {\"编号\": 3, \"标题\": \"Play with friends.\", \"描述\": \"Challenge each other in all sorts of ways to make it more interesting and fun.\"}]}, {\"编号\": 3, \"标题\": \"Survival mode\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a survival world and go exploring or mining in natural caves or ravines.\", \"描述\": \"It's surprisingly fun. Turn up the difficulty for some added risk. You'll never get bored exploring your huge infinite world!\\nGathering resources is an incredibly relaxing thing for some people.\"}, {\"编号\": 2, \"标题\": \"Try to survive in superflat.\", \"描述\": \"Open a Superflat world. Make sure you are in survival, with monsters on. The difficulty doesn't matter, as long as it's not peaceful (but if you get tired of all the slimes, peaceful's okay.)\\nImmediately run to the nearest village. Make sure generated structures is on.\\nChop some logs from the houses, and maybe some of the wheat. Craft them into planks, and make a crafting table.\\nMake a wooden pickaxe, and get some cobblestone from the houses. Don't take too much, though, as if you take too much the villagers won't even recognize the house anymore.\\nMake some stone tools. Make 1x pick, 2x axes, 3x shovels and 2x swords. Also look for a blacksmith, if there is any, and check the chest for anything good. If there are saplings, that is really good because then you can make your tree farm.\\nKeep trying to survive.\"}]}, {\"编号\": 4, \"标题\": \"Introducing more complex aspects\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a type of architecture that you enjoy such as Mayan, Chinese or modern.\", \"描述\": \"Look up a picture of a building in that style and build it in Minecraft reality.\"}, {\"编号\": 2, \"标题\": \"Make a complicated redstone machine.\", \"描述\": \"If you don't want to follow written tutorials, check out a video.\"}, {\"编号\": 3, \"标题\": \"Make something that you've seen in real life.\", \"描述\": \"Builds take on an extra \\\"something\\\" when you build something from visual memory.\"}, {\"编号\": 4, \"标题\": \"Aim to have fun.\", \"描述\": \"The above suggestions are just a prompt; there are plenty more things to in Minecraft than these, so go explore!\"}]}, {\"编号\": 5, \"标题\": \"Cheats\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create a new world.\", \"描述\": \"Use creative mode, turn cheats \\\"on\\\".\"}, {\"编号\": 2, \"标题\": \"Build a house.\", \"描述\": \"Maybe tame a pet too, but most importantly build a house.\"}, {\"编号\": 3, \"标题\": \"Once you've finished your house, place chests inside.\", \"描述\": \"Fill them with things like swords, food, and armor. Then make a room of bookshelves, and place an enchantment table to enchant them.\\nYou can furnish your house however you want, too.\"}, {\"编号\": 4, \"标题\": \"Once you're done with your house, use the command /gamemode 0.\", \"描述\": \"Now you're in survival mode. Go ahead and fight monsters with your enchanted armor and swords. There is much fun to be had when you're already brilliantly prepared.\"}]}, {\"编号\": 6, \"标题\": \"Install mods\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check out the mods online on YouTube.\", \"描述\": \"Many Minecraft YouTubers provide mod reviews. For example: The Minecraft comes alive mod; it makes villagers act like other players.\"}, {\"编号\": 2, \"标题\": \"Choose the mod(s) you like and install them.\", \"描述\": \"Most mods requires Forge.\"}, {\"编号\": 3, \"标题\": \"Load your mod(s) into your Minecraft.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Learn to use your mod(s) to give yourself some additional fun!\", \"描述\": \"You can always change the mods in your game to make sure it won't be boring. Also install more mods for more fun.\"}]}, {\"编号\": 7, \"标题\": \"join servers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go online and find some servers to play on.\", \"描述\": \"If you're playing on the iPad, then try the life boat server. There are four games: spleef, survival games (its the same as the hunger games), skywars, and the walls. It's fun to also make friends with the other players online. You can also play and have your friend play as well and when you on the same server; it's even more fun!\"}], \"小提示\": [\"If you're looking to play Multiplayer, don't be a griefer (someone who destroys others Minecraft creations). Try to get involved into some communities and generally just have fun.\\n\", \"Don't build anything on servers that breaks the rules. Use your common sense.\\n\", \"Don't hack on servers, because this could get you banned.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,042 | How to Avoid Getting Canker Sores | 1. Following Good Oral Hygiene
1-1. Use toothpaste that does not contain sodium lauryl sulfate.
Sodium lauryl sulfate (SLS) can be found in some commercial toothpastes and mouthwashes. SLS is often used as a cheap filler to help toothpaste thicken and foam up. But this additive has been shown to increase the likelihood of developing canker sores in your mouth.
Read the labels on toothpastes and mouthwashes to make sure they are free of SLS before you use them or search online for brands that specifically do not contain SLS.
1-2. Brush with a soft bristle brush.
You can also follow good oral hygiene by choosing a soft bristle toothbrush to clean your teeth. Try to brush your teeth twice a day and after every meal. This will reduce the presence of bacteria and food particles that may cause canker sores to develop.
Using a soft bristle brush will also prevent irritation in your mouth. Irritating your mouth with hard brushes can lead to the development of canker sores.
1-3. Floss once daily.
Floss once each day to prevent food particles from staying in your mouth. These food particles can lead to oral health issues, including canker sores.
Get in the habit of flossing before bed as well so your mouth is clean and free of bacteria or food particles.
Flossing more than once daily can be harmful to your gums.
1-4. Make sure your dental equipment fits properly.
If you have braces or a retainer, make sure it is not rubbing or scratching the inside of your mouth. Poorly fitting dental equipment can lead to the development of canker sores. Talk to your dentist if you feel your dental equipment is irritating your mouth.
If you have braces that are rubbing against your mouth and causing sores, try using dental wax to cover sharp edges.
2. Adjusting Your Diet and Lifestyle
2-1. Avoid foods that can irritate your mouth.
Some foods have been shown to irritate your mouth, such as nuts, chips, and pretzels. You should also avoid citrus foods like lemons and limes so your mouth does not get irritated. Salty foods, spicy foods, and acidic foods like pineapples, oranges, and grapefruits can also irritate your mouth, leading to the development of canker sores.
Try not to suck on candies or chew gum, as these products can irritate your mouth and encourage the development of canker sores.
You should also avoid foods you are allergic to, as you may develop allergic reaction that could lead to canker sores and swelling of your mouth or throat.
2-2. Go for a healthy, balanced diet.
Maintaining a healthy, balanced diet overall can help your immune system stay strong. This can then prevent the development of canker sores, among other health issues. Try to have a lot of fresh fruits and vegetables, such as salads with fresh vegetables.
Foods that contain cultured dairy, such as yogurt, have been shown to help reduce certain bacteria in your mouth. This could then reduce your likelihood of developing canker sores. Make sure there is yogurt in your diet as well as cultured, sour dairy products.
2-3. Reduce your stress
High stress levels can contribute to the development of canker sores. If you notice you tend to develop canker sores when you are stressed, take steps to calm down and relax so you are less prone to stressing out.
When you start to feel stressed, anxious, or overwhelmed, try doing a relaxing activity like yoga or deep breathing exercises. Or go for a walk to your favorite park or focus on a hobby that you enjoy doing.
3. Treating Canker Sores
3-1. Gargle salt water or a baking soda rinse.
Most canker sores will go away on their own, but if you would like to speed up the healing process you can try gargling with salt water or a baking soda rinse. Add one tablespoon of sea salt or baking soda to four ounces of warm water. Gargle with it twice a day to try to clean out and heal the canker sore.
Do not swallow the mouth rinse, as this can lead to illness. Gargle by swishing it around in your mouth for 10 – 15 seconds and then spit it out.
3-2. Place wet tea bags over the area.
You can also try placing wet tea bags over the canker sores to help them heal. You may use herbal tea bags by steeping them in water and then letting them cool. Then, place them over the canker sore or hold them against the canker sore with your tongue.
3-3. Try over-the-counter numbing mouth gel.
There are numbing mouth gels for canker sores that you can find at your local drugstore. They may be helpful if you want to numb the pain and be able to eat or chew without irritation.
Follow the label instructions on the numbing gel when applying the mouth gel and do not apply too much of the product. The mouth gel should be safe for oral use and safe to swallow.
3-4. See your doctor if the canker sore does not go away after two weeks.
If you notice the canker sore does not heal on its own after two to three weeks, you may want to see your doctor or your dentist. You should also see a doctor if the canker sore spreads to other areas of your mouth and become very large, or if you develop a high fever while having canker sores.
You should also see your doctor if the canker sores are very painful despite the use of numbing gel or over-the-counter pain medication.
Warnings
Call your doctor if you experience recurring sores, or new ones that appear before the previous one has healed, sores extend to the lips, pain is not controlled with self-care, you have extreme difficulty eating or drinking.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Following Good Oral Hygiene\\n1-1. Use toothpaste that does not contain sodium lauryl sulfate.\\nSodium lauryl sulfate (SLS) can be found in some commercial toothpastes and mouthwashes. SLS is often used as a cheap filler to help toothpaste thicken and foam up. But this additive has been shown to increase the likelihood of developing canker sores in your mouth.\\nRead the labels on toothpastes and mouthwashes to make sure they are free of SLS before you use them or search online for brands that specifically do not contain SLS.\\n1-2. Brush with a soft bristle brush.\\nYou can also follow good oral hygiene by choosing a soft bristle toothbrush to clean your teeth. Try to brush your teeth twice a day and after every meal. This will reduce the presence of bacteria and food particles that may cause canker sores to develop.\\nUsing a soft bristle brush will also prevent irritation in your mouth. Irritating your mouth with hard brushes can lead to the development of canker sores.\\n1-3. Floss once daily.\\nFloss once each day to prevent food particles from staying in your mouth. These food particles can lead to oral health issues, including canker sores.\\nGet in the habit of flossing before bed as well so your mouth is clean and free of bacteria or food particles.\\nFlossing more than once daily can be harmful to your gums.\\n1-4. Make sure your dental equipment fits properly.\\nIf you have braces or a retainer, make sure it is not rubbing or scratching the inside of your mouth. Poorly fitting dental equipment can lead to the development of canker sores. Talk to your dentist if you feel your dental equipment is irritating your mouth.\\nIf you have braces that are rubbing against your mouth and causing sores, try using dental wax to cover sharp edges.\\n2. Adjusting Your Diet and Lifestyle\\n2-1. Avoid foods that can irritate your mouth.\\nSome foods have been shown to irritate your mouth, such as nuts, chips, and pretzels. You should also avoid citrus foods like lemons and limes so your mouth does not get irritated. Salty foods, spicy foods, and acidic foods like pineapples, oranges, and grapefruits can also irritate your mouth, leading to the development of canker sores.\\nTry not to suck on candies or chew gum, as these products can irritate your mouth and encourage the development of canker sores.\\nYou should also avoid foods you are allergic to, as you may develop allergic reaction that could lead to canker sores and swelling of your mouth or throat.\\n2-2. Go for a healthy, balanced diet.\\nMaintaining a healthy, balanced diet overall can help your immune system stay strong. This can then prevent the development of canker sores, among other health issues. Try to have a lot of fresh fruits and vegetables, such as salads with fresh vegetables.\\nFoods that contain cultured dairy, such as yogurt, have been shown to help reduce certain bacteria in your mouth. This could then reduce your likelihood of developing canker sores. Make sure there is yogurt in your diet as well as cultured, sour dairy products.\\n2-3. Reduce your stress\\nHigh stress levels can contribute to the development of canker sores. If you notice you tend to develop canker sores when you are stressed, take steps to calm down and relax so you are less prone to stressing out.\\nWhen you start to feel stressed, anxious, or overwhelmed, try doing a relaxing activity like yoga or deep breathing exercises. Or go for a walk to your favorite park or focus on a hobby that you enjoy doing.\\n3. Treating Canker Sores\\n3-1. Gargle salt water or a baking soda rinse.\\nMost canker sores will go away on their own, but if you would like to speed up the healing process you can try gargling with salt water or a baking soda rinse. Add one tablespoon of sea salt or baking soda to four ounces of warm water. Gargle with it twice a day to try to clean out and heal the canker sore.\\nDo not swallow the mouth rinse, as this can lead to illness. Gargle by swishing it around in your mouth for 10 – 15 seconds and then spit it out.\\n3-2. Place wet tea bags over the area.\\nYou can also try placing wet tea bags over the canker sores to help them heal. You may use herbal tea bags by steeping them in water and then letting them cool. Then, place them over the canker sore or hold them against the canker sore with your tongue.\\n3-3. Try over-the-counter numbing mouth gel.\\nThere are numbing mouth gels for canker sores that you can find at your local drugstore. They may be helpful if you want to numb the pain and be able to eat or chew without irritation.\\nFollow the label instructions on the numbing gel when applying the mouth gel and do not apply too much of the product. The mouth gel should be safe for oral use and safe to swallow.\\n3-4. See your doctor if the canker sore does not go away after two weeks.\\nIf you notice the canker sore does not heal on its own after two to three weeks, you may want to see your doctor or your dentist. You should also see a doctor if the canker sore spreads to other areas of your mouth and become very large, or if you develop a high fever while having canker sores.\\nYou should also see your doctor if the canker sores are very painful despite the use of numbing gel or over-the-counter pain medication.\\nWarnings\\nCall your doctor if you experience recurring sores, or new ones that appear before the previous one has healed, sores extend to the lips, pain is not controlled with self-care, you have extreme difficulty eating or drinking.\\n\", \"简要回答\": \"Canker sores, medically known as aphthous ulcers, are sores that occur on the soft tissues inside the mouth or at the base of your gums. They are not contagious but they can be painful and make eating difficult. Most canker sores go away on their own, though more complex canker sores that appear regularly may require a visit to your doctor or dentist. You can reduce the recurrence of canker sores by following good oral hygiene and by adjusting your diet and your lifestyle. If you develop canker sores, you should learn how to treat them properly.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Following Good Oral Hygiene\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use toothpaste that does not contain sodium lauryl sulfate.\", \"描述\": \"Sodium lauryl sulfate (SLS) can be found in some commercial toothpastes and mouthwashes. SLS is often used as a cheap filler to help toothpaste thicken and foam up. But this additive has been shown to increase the likelihood of developing canker sores in your mouth.\\nRead the labels on toothpastes and mouthwashes to make sure they are free of SLS before you use them or search online for brands that specifically do not contain SLS.\"}, {\"编号\": 2, \"标题\": \"Brush with a soft bristle brush.\", \"描述\": \"You can also follow good oral hygiene by choosing a soft bristle toothbrush to clean your teeth. Try to brush your teeth twice a day and after every meal. This will reduce the presence of bacteria and food particles that may cause canker sores to develop.\\nUsing a soft bristle brush will also prevent irritation in your mouth. Irritating your mouth with hard brushes can lead to the development of canker sores.\"}, {\"编号\": 3, \"标题\": \"Floss once daily.\", \"描述\": \"Floss once each day to prevent food particles from staying in your mouth. These food particles can lead to oral health issues, including canker sores.\\nGet in the habit of flossing before bed as well so your mouth is clean and free of bacteria or food particles.\\nFlossing more than once daily can be harmful to your gums.\"}, {\"编号\": 4, \"标题\": \"Make sure your dental equipment fits properly.\", \"描述\": \"If you have braces or a retainer, make sure it is not rubbing or scratching the inside of your mouth. Poorly fitting dental equipment can lead to the development of canker sores. Talk to your dentist if you feel your dental equipment is irritating your mouth.\\nIf you have braces that are rubbing against your mouth and causing sores, try using dental wax to cover sharp edges.\"}]}, {\"编号\": 2, \"标题\": \"Adjusting Your Diet and Lifestyle\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid foods that can irritate your mouth.\", \"描述\": \"Some foods have been shown to irritate your mouth, such as nuts, chips, and pretzels. You should also avoid citrus foods like lemons and limes so your mouth does not get irritated. Salty foods, spicy foods, and acidic foods like pineapples, oranges, and grapefruits can also irritate your mouth, leading to the development of canker sores.\\nTry not to suck on candies or chew gum, as these products can irritate your mouth and encourage the development of canker sores.\\nYou should also avoid foods you are allergic to, as you may develop allergic reaction that could lead to canker sores and swelling of your mouth or throat.\"}, {\"编号\": 2, \"标题\": \"Go for a healthy, balanced diet.\", \"描述\": \"Maintaining a healthy, balanced diet overall can help your immune system stay strong. This can then prevent the development of canker sores, among other health issues. Try to have a lot of fresh fruits and vegetables, such as salads with fresh vegetables.\\nFoods that contain cultured dairy, such as yogurt, have been shown to help reduce certain bacteria in your mouth. This could then reduce your likelihood of developing canker sores. Make sure there is yogurt in your diet as well as cultured, sour dairy products.\"}, {\"编号\": 3, \"标题\": \"Reduce your stress\", \"描述\": \"High stress levels can contribute to the development of canker sores. If you notice you tend to develop canker sores when you are stressed, take steps to calm down and relax so you are less prone to stressing out.\\nWhen you start to feel stressed, anxious, or overwhelmed, try doing a relaxing activity like yoga or deep breathing exercises. Or go for a walk to your favorite park or focus on a hobby that you enjoy doing.\"}]}, {\"编号\": 3, \"标题\": \"Treating Canker Sores\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gargle salt water or a baking soda rinse.\", \"描述\": \"Most canker sores will go away on their own, but if you would like to speed up the healing process you can try gargling with salt water or a baking soda rinse. Add one tablespoon of sea salt or baking soda to four ounces of warm water. Gargle with it twice a day to try to clean out and heal the canker sore.\\nDo not swallow the mouth rinse, as this can lead to illness. Gargle by swishing it around in your mouth for 10 – 15 seconds and then spit it out.\"}, {\"编号\": 2, \"标题\": \"Place wet tea bags over the area.\", \"描述\": \"You can also try placing wet tea bags over the canker sores to help them heal. You may use herbal tea bags by steeping them in water and then letting them cool. Then, place them over the canker sore or hold them against the canker sore with your tongue.\"}, {\"编号\": 3, \"标题\": \"Try over-the-counter numbing mouth gel.\", \"描述\": \"There are numbing mouth gels for canker sores that you can find at your local drugstore. They may be helpful if you want to numb the pain and be able to eat or chew without irritation.\\nFollow the label instructions on the numbing gel when applying the mouth gel and do not apply too much of the product. The mouth gel should be safe for oral use and safe to swallow.\"}, {\"编号\": 4, \"标题\": \"See your doctor if the canker sore does not go away after two weeks.\", \"描述\": \"If you notice the canker sore does not heal on its own after two to three weeks, you may want to see your doctor or your dentist. You should also see a doctor if the canker sore spreads to other areas of your mouth and become very large, or if you develop a high fever while having canker sores.\\nYou should also see your doctor if the canker sores are very painful despite the use of numbing gel or over-the-counter pain medication.\"}], \"注意事项\": [\"Call your doctor if you experience recurring sores, or new ones that appear before the previous one has healed, sores extend to the lips, pain is not controlled with self-care, you have extreme difficulty eating or drinking.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,043 | How to Avoid Getting Caught Smoking by Your Parents | 1. Picking the Right Location
1-1. Don’t smoke in your house.
The smell of smoke will give you away, and your parents will catch you. You might be able to mask the odor with air-fresheners, but this is only a temporary fix, and the smell will linger. Also, smoking in the vicinity of your parents is going to increase the chance of them catching you.
If someone else in the household smokes, then smoking in the house is less risky. There is still the danger that your parents will see you smoking or find your cigarettes.
Don’t keep your cigarettes or other smoking supplies in the house; your parents may discover them. Hide them outside or give them to a friend to hold.
1-2. Stand by an open window if you do decide to smoke in the house.
Have a fan pointed out the window to blow the smoke out of the house. Use activated charcoal, available at hardware or pet stores, to absorb any smell of smoke that remains within the house. Air-filters will also help to prevent the smoky odor from spreading through the house. Burning a citronella or other scented candle may mask the smell, but your parents might also be suspicious that you are trying to hide an odor, especially if you don’t normally burn candles.
Make sure you collect the ashes and then dispose of them, preferably down the toilet or in a trash can away from your house.
Use a mug or other ash tray to catch the ashes to keep them from falling to the floor or getting on your clothes. Make sure to sweep or vacuum up any errant ashes that do get on the floor or furniture.
1-3. Avoid smoking in your neighborhood.
Smoking too close to home will raise the risk that your parents will see you. Also, there is a chance that one of your neighbors will see you smoking, and they may inform your parents.
1-4. Never smoke on school-grounds.
Schools are usually drug-free zones, which means the penalty for smoking is greater than in other places. Also, if a teacher catches you smoking, your parents will almost certainly be informed.
1-5. Choose someplace private to smoke.
Even if you are nowhere near your house, smoking in public, particularly if you are under 18, is not a good idea. There is the chance that someone you know will see you, and your parents will find out.
If you have a friend who is allowed to smoke, go to their house. Parks that are not visible from the street, or the rear of stores are also good places to smoke out of sight. Just make sure that smoking is not prohibited in these areas.
2. Protecting Your Clothes
2-1. Wear an old jacket or sweatshirt while you smoke.
Then, before you return home, take off the jacket or sweatshirt and hide it. The outer layers will absorb most of the cigarette smell, and will also protect your clothes from falling ash.
2-2. Smoke into a paper towel tube.
Take the tube from an empty paper towel roll, and place several dryer sheets at the end. As you smoke, exhale through the tube. The dryer sheets help to prevent the smoke from dispersing and clinging to your clothes and hair.
2-3. Bring extra clothes if you don't have time to change at home.
When you are done smoking, completely change into the fresh, clean clothes. Hide the dirty clothes until you have the opportunity to launder them.
Make sure that your spare clothes are in a completely sealed bag. If you don't have a bag, make sure you place your extra clothes a good distance away from where you are smoking. If the smoke gets onto the spare clothes, they won't do you much good.
2-4. Wash dirty clothes.
If your clothes smell of smoke, you will need to either discard them or find a way to remove the smell. Body sprays and air-fresheners will only temporarily mask the scent; your clothing will need to be washed. If your clothes smell strongly of smoke, place them in a large bag (preferably a large zippered bag) and add at least ½ cup of baking soda. Shake the bag and then seal it as tightly as possible. Let the clothes sit overnight, and the baking soda will absorb the odors. Then, shake the clothes and run them through the washing machine.
Pre-soaking your clothes in vinegar also helps to remove the smell of smoke. Fill a sink with warm water, and then add 1 cup of vinegar. Let the clothes soak for 30-60 minutes, and then wash them as usual.
If you are using these special laundry techniques, make sure your parents don’t see you. They may be suspicious that you are trying to cover up incriminating smells.
3. Cleaning Your Hair and Body
3-1. Wear a hat or hood and pull long hair back into a bun.
This will help to protect your hair from the smoke. Keeping your hair from smelling like smoke is a good way to prevent being caught by your parents. If you don’t have time to shampoo your hair, pull it back and cover it up.
3-2. Take a shower and shampoo your hair.
Showering and washing your hair are the best ways to remove the smell of smoke. Look for soaps, body-washes, and shampoos with a citrus scent. Citrus is great at removing odors and will help counteract the smell of smoke.
3-3. Wash your hair with apple cider vinegar.
If your hair is smelling strongly of smoke, mix a few tablespoons of apple cider vinegar with a gentle shampoo and wash your hair thoroughly. Vinegar is great at cleaning and deodorizing, and the apple-cider vinegar can actually make your hair healthier.
You can buy apple cider vinegar at most grocery stores.
3-4. Use a dryer sheet if you are desperate.
If smoke got into your hair, or onto your body, and you don’t have time to shower, rub a dryer sheet over your head and body. The dryer sheet will absorb at least some of the odors.
You can also spray perfumes or body mists onto yourself, but they will only cover up the smell. Your parents may still be able to smell the smoke and know you are trying to mask the scent.
4. Freshening Your Breath
4-1. Drink water before you smoke.
Dry mouths tend to hold more odors, so have some water or another beverage before you smoke. This will not prevent your mouth from smelling like cigarettes, but it may lessen the strength of the smell.
4-2. Brush your teeth.
Cigarette breath is a tell-tale sign that you have been smoking. Make sure you thoroughly brush your teeth after smoking, and use a mouthwash as well. This will also help to remove the cigarette taste from your mouth. Smoking also causes you to be at a much higher risk for mouth disease, so adequate oral hygiene is a good idea all around.
4-3. Chew mints or gum.
If you don’t have time to brush your teeth, make sure you have mints or gum to help cover up the smell of smoke on your breath. They won't remove the smell, but they might be able to cover it up.
Even if you do brush your teeth, the mints and gum will help to further freshen your breath.
4-4. Drink coffee or another strongly-scented beverage after smoking.
Coffee will help to mask the smell of smoke on your breath. If you don't have coffee, look for tea or soda that have strong scents. These will help to cover the smell of cigarette smoke.
4-5. Peel and eat oranges to mask the smell of smoke on your breath and hands.
Citrus is a strong scent and eating oranges will help to cover the smell of smoke on your breath. Peeling citrus fruits, especially smaller juicier ones like mandarins, satsumas, or tangerines will help to remove the smoky smell from your hands.
Tips
Try avoiding smoking for 1 hour before returning home. Even the best gum will not mask the smell of a recently smoked cigarette.
Don't wait for your parents to catch you. Inform them yourself after a month or so. Being honest about smoking and telling your parents yourself is admirable. Be carefull though, not all parents handle it well.
Warnings
Never smoke where there are any fumes of any kind. If you are unsure, just don't light up.
There is no foolproof method to avoid being caught. Remember that each time you smoke, you are risking your parents finding out and punishing you.
Smoking leads to a much greater risk of developing serious illnesses including heart, lung, mouth, and throat diseases. Remember that second-hand smoke is dangerous to the people around you. Not smoking is by far the safest bet, but if you do decide to smoke, try to prevent exposing people around you to second-hand smoke.
Do not smoke if you are under the legal age for your country. If caught by authorities you will face at least a fine and possibly arrest or probation.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Picking the Right Location\\n1-1. Don’t smoke in your house.\\nThe smell of smoke will give you away, and your parents will catch you. You might be able to mask the odor with air-fresheners, but this is only a temporary fix, and the smell will linger. Also, smoking in the vicinity of your parents is going to increase the chance of them catching you.\\nIf someone else in the household smokes, then smoking in the house is less risky. There is still the danger that your parents will see you smoking or find your cigarettes.\\nDon’t keep your cigarettes or other smoking supplies in the house; your parents may discover them. Hide them outside or give them to a friend to hold.\\n1-2. Stand by an open window if you do decide to smoke in the house.\\nHave a fan pointed out the window to blow the smoke out of the house. Use activated charcoal, available at hardware or pet stores, to absorb any smell of smoke that remains within the house. Air-filters will also help to prevent the smoky odor from spreading through the house. Burning a citronella or other scented candle may mask the smell, but your parents might also be suspicious that you are trying to hide an odor, especially if you don’t normally burn candles.\\nMake sure you collect the ashes and then dispose of them, preferably down the toilet or in a trash can away from your house.\\nUse a mug or other ash tray to catch the ashes to keep them from falling to the floor or getting on your clothes. Make sure to sweep or vacuum up any errant ashes that do get on the floor or furniture.\\n1-3. Avoid smoking in your neighborhood.\\nSmoking too close to home will raise the risk that your parents will see you. Also, there is a chance that one of your neighbors will see you smoking, and they may inform your parents.\\n1-4. Never smoke on school-grounds.\\nSchools are usually drug-free zones, which means the penalty for smoking is greater than in other places. Also, if a teacher catches you smoking, your parents will almost certainly be informed.\\n1-5. Choose someplace private to smoke.\\nEven if you are nowhere near your house, smoking in public, particularly if you are under 18, is not a good idea. There is the chance that someone you know will see you, and your parents will find out.\\nIf you have a friend who is allowed to smoke, go to their house. Parks that are not visible from the street, or the rear of stores are also good places to smoke out of sight. Just make sure that smoking is not prohibited in these areas.\\n2. Protecting Your Clothes\\n2-1. Wear an old jacket or sweatshirt while you smoke.\\nThen, before you return home, take off the jacket or sweatshirt and hide it. The outer layers will absorb most of the cigarette smell, and will also protect your clothes from falling ash.\\n2-2. Smoke into a paper towel tube.\\nTake the tube from an empty paper towel roll, and place several dryer sheets at the end. As you smoke, exhale through the tube. The dryer sheets help to prevent the smoke from dispersing and clinging to your clothes and hair.\\n2-3. Bring extra clothes if you don't have time to change at home.\\nWhen you are done smoking, completely change into the fresh, clean clothes. Hide the dirty clothes until you have the opportunity to launder them.\\nMake sure that your spare clothes are in a completely sealed bag. If you don't have a bag, make sure you place your extra clothes a good distance away from where you are smoking. If the smoke gets onto the spare clothes, they won't do you much good.\\n2-4. Wash dirty clothes.\\nIf your clothes smell of smoke, you will need to either discard them or find a way to remove the smell. Body sprays and air-fresheners will only temporarily mask the scent; your clothing will need to be washed. If your clothes smell strongly of smoke, place them in a large bag (preferably a large zippered bag) and add at least ½ cup of baking soda. Shake the bag and then seal it as tightly as possible. Let the clothes sit overnight, and the baking soda will absorb the odors. Then, shake the clothes and run them through the washing machine.\\nPre-soaking your clothes in vinegar also helps to remove the smell of smoke. Fill a sink with warm water, and then add 1 cup of vinegar. Let the clothes soak for 30-60 minutes, and then wash them as usual.\\nIf you are using these special laundry techniques, make sure your parents don’t see you. They may be suspicious that you are trying to cover up incriminating smells.\\n3. Cleaning Your Hair and Body\\n3-1. Wear a hat or hood and pull long hair back into a bun.\\nThis will help to protect your hair from the smoke. Keeping your hair from smelling like smoke is a good way to prevent being caught by your parents. If you don’t have time to shampoo your hair, pull it back and cover it up.\\n3-2. Take a shower and shampoo your hair.\\nShowering and washing your hair are the best ways to remove the smell of smoke. Look for soaps, body-washes, and shampoos with a citrus scent. Citrus is great at removing odors and will help counteract the smell of smoke.\\n3-3. Wash your hair with apple cider vinegar.\\nIf your hair is smelling strongly of smoke, mix a few tablespoons of apple cider vinegar with a gentle shampoo and wash your hair thoroughly. Vinegar is great at cleaning and deodorizing, and the apple-cider vinegar can actually make your hair healthier.\\nYou can buy apple cider vinegar at most grocery stores.\\n3-4. Use a dryer sheet if you are desperate.\\nIf smoke got into your hair, or onto your body, and you don’t have time to shower, rub a dryer sheet over your head and body. The dryer sheet will absorb at least some of the odors.\\nYou can also spray perfumes or body mists onto yourself, but they will only cover up the smell. Your parents may still be able to smell the smoke and know you are trying to mask the scent.\\n4. Freshening Your Breath\\n4-1. Drink water before you smoke.\\nDry mouths tend to hold more odors, so have some water or another beverage before you smoke. This will not prevent your mouth from smelling like cigarettes, but it may lessen the strength of the smell.\\n4-2. Brush your teeth.\\nCigarette breath is a tell-tale sign that you have been smoking. Make sure you thoroughly brush your teeth after smoking, and use a mouthwash as well. This will also help to remove the cigarette taste from your mouth. Smoking also causes you to be at a much higher risk for mouth disease, so adequate oral hygiene is a good idea all around.\\n4-3. Chew mints or gum.\\nIf you don’t have time to brush your teeth, make sure you have mints or gum to help cover up the smell of smoke on your breath. They won't remove the smell, but they might be able to cover it up.\\nEven if you do brush your teeth, the mints and gum will help to further freshen your breath.\\n4-4. Drink coffee or another strongly-scented beverage after smoking.\\nCoffee will help to mask the smell of smoke on your breath. If you don't have coffee, look for tea or soda that have strong scents. These will help to cover the smell of cigarette smoke.\\n4-5. Peel and eat oranges to mask the smell of smoke on your breath and hands.\\nCitrus is a strong scent and eating oranges will help to cover the smell of smoke on your breath. Peeling citrus fruits, especially smaller juicier ones like mandarins, satsumas, or tangerines will help to remove the smoky smell from your hands.\\nTips\\nTry avoiding smoking for 1 hour before returning home. Even the best gum will not mask the smell of a recently smoked cigarette.\\nDon't wait for your parents to catch you. Inform them yourself after a month or so. Being honest about smoking and telling your parents yourself is admirable. Be carefull though, not all parents handle it well.\\nWarnings\\nNever smoke where there are any fumes of any kind. If you are unsure, just don't light up.\\nThere is no foolproof method to avoid being caught. Remember that each time you smoke, you are risking your parents finding out and punishing you.\\nSmoking leads to a much greater risk of developing serious illnesses including heart, lung, mouth, and throat diseases. Remember that second-hand smoke is dangerous to the people around you. Not smoking is by far the safest bet, but if you do decide to smoke, try to prevent exposing people around you to second-hand smoke.\\nDo not smoke if you are under the legal age for your country. If caught by authorities you will face at least a fine and possibly arrest or probation.\\n\", \"简要回答\": \"If you live with your parents and decide to smoke, getting caught is a real risk. Even though they have your best interests in mind, having angry parents is never fun. There are several methods that will help to hide the fact that you have been smoking. Picking the right location to smoke, preventing your clothes from smelling, and removing the smoky odor from your hair, body, and breath will all help to prevent your parents from discovering your secret habit.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Picking the Right Location\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t smoke in your house.\", \"描述\": \"The smell of smoke will give you away, and your parents will catch you. You might be able to mask the odor with air-fresheners, but this is only a temporary fix, and the smell will linger. Also, smoking in the vicinity of your parents is going to increase the chance of them catching you.\\nIf someone else in the household smokes, then smoking in the house is less risky. There is still the danger that your parents will see you smoking or find your cigarettes.\\nDon’t keep your cigarettes or other smoking supplies in the house; your parents may discover them. Hide them outside or give them to a friend to hold.\"}, {\"编号\": 2, \"标题\": \"Stand by an open window if you do decide to smoke in the house.\", \"描述\": \"Have a fan pointed out the window to blow the smoke out of the house. Use activated charcoal, available at hardware or pet stores, to absorb any smell of smoke that remains within the house. Air-filters will also help to prevent the smoky odor from spreading through the house. Burning a citronella or other scented candle may mask the smell, but your parents might also be suspicious that you are trying to hide an odor, especially if you don’t normally burn candles.\\nMake sure you collect the ashes and then dispose of them, preferably down the toilet or in a trash can away from your house.\\nUse a mug or other ash tray to catch the ashes to keep them from falling to the floor or getting on your clothes. Make sure to sweep or vacuum up any errant ashes that do get on the floor or furniture.\"}, {\"编号\": 3, \"标题\": \"Avoid smoking in your neighborhood.\", \"描述\": \"Smoking too close to home will raise the risk that your parents will see you. Also, there is a chance that one of your neighbors will see you smoking, and they may inform your parents.\"}, {\"编号\": 4, \"标题\": \"Never smoke on school-grounds.\", \"描述\": \"Schools are usually drug-free zones, which means the penalty for smoking is greater than in other places. Also, if a teacher catches you smoking, your parents will almost certainly be informed.\"}, {\"编号\": 5, \"标题\": \"Choose someplace private to smoke.\", \"描述\": \"Even if you are nowhere near your house, smoking in public, particularly if you are under 18, is not a good idea. There is the chance that someone you know will see you, and your parents will find out.\\nIf you have a friend who is allowed to smoke, go to their house. Parks that are not visible from the street, or the rear of stores are also good places to smoke out of sight. Just make sure that smoking is not prohibited in these areas.\"}]}, {\"编号\": 2, \"标题\": \"Protecting Your Clothes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear an old jacket or sweatshirt while you smoke.\", \"描述\": \"Then, before you return home, take off the jacket or sweatshirt and hide it. The outer layers will absorb most of the cigarette smell, and will also protect your clothes from falling ash.\"}, {\"编号\": 2, \"标题\": \"Smoke into a paper towel tube.\", \"描述\": \"Take the tube from an empty paper towel roll, and place several dryer sheets at the end. As you smoke, exhale through the tube. The dryer sheets help to prevent the smoke from dispersing and clinging to your clothes and hair.\"}, {\"编号\": 3, \"标题\": \"Bring extra clothes if you don't have time to change at home.\", \"描述\": \"When you are done smoking, completely change into the fresh, clean clothes. Hide the dirty clothes until you have the opportunity to launder them.\\nMake sure that your spare clothes are in a completely sealed bag. If you don't have a bag, make sure you place your extra clothes a good distance away from where you are smoking. If the smoke gets onto the spare clothes, they won't do you much good.\"}, {\"编号\": 4, \"标题\": \"Wash dirty clothes.\", \"描述\": \"If your clothes smell of smoke, you will need to either discard them or find a way to remove the smell. Body sprays and air-fresheners will only temporarily mask the scent; your clothing will need to be washed. If your clothes smell strongly of smoke, place them in a large bag (preferably a large zippered bag) and add at least ½ cup of baking soda. Shake the bag and then seal it as tightly as possible. Let the clothes sit overnight, and the baking soda will absorb the odors. Then, shake the clothes and run them through the washing machine.\\nPre-soaking your clothes in vinegar also helps to remove the smell of smoke. Fill a sink with warm water, and then add 1 cup of vinegar. Let the clothes soak for 30-60 minutes, and then wash them as usual.\\nIf you are using these special laundry techniques, make sure your parents don’t see you. They may be suspicious that you are trying to cover up incriminating smells.\"}]}, {\"编号\": 3, \"标题\": \"Cleaning Your Hair and Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear a hat or hood and pull long hair back into a bun.\", \"描述\": \"This will help to protect your hair from the smoke. Keeping your hair from smelling like smoke is a good way to prevent being caught by your parents. If you don’t have time to shampoo your hair, pull it back and cover it up.\"}, {\"编号\": 2, \"标题\": \"Take a shower and shampoo your hair.\", \"描述\": \"Showering and washing your hair are the best ways to remove the smell of smoke. Look for soaps, body-washes, and shampoos with a citrus scent. Citrus is great at removing odors and will help counteract the smell of smoke.\"}, {\"编号\": 3, \"标题\": \"Wash your hair with apple cider vinegar.\", \"描述\": \"If your hair is smelling strongly of smoke, mix a few tablespoons of apple cider vinegar with a gentle shampoo and wash your hair thoroughly. Vinegar is great at cleaning and deodorizing, and the apple-cider vinegar can actually make your hair healthier.\\nYou can buy apple cider vinegar at most grocery stores.\"}, {\"编号\": 4, \"标题\": \"Use a dryer sheet if you are desperate.\", \"描述\": \"If smoke got into your hair, or onto your body, and you don’t have time to shower, rub a dryer sheet over your head and body. The dryer sheet will absorb at least some of the odors.\\nYou can also spray perfumes or body mists onto yourself, but they will only cover up the smell. Your parents may still be able to smell the smoke and know you are trying to mask the scent.\"}]}, {\"编号\": 4, \"标题\": \"Freshening Your Breath\", \"步骤\": [{\"编号\": 1, \"标题\": \"Drink water before you smoke.\", \"描述\": \"Dry mouths tend to hold more odors, so have some water or another beverage before you smoke. This will not prevent your mouth from smelling like cigarettes, but it may lessen the strength of the smell.\"}, {\"编号\": 2, \"标题\": \"Brush your teeth.\", \"描述\": \"Cigarette breath is a tell-tale sign that you have been smoking. Make sure you thoroughly brush your teeth after smoking, and use a mouthwash as well. This will also help to remove the cigarette taste from your mouth. Smoking also causes you to be at a much higher risk for mouth disease, so adequate oral hygiene is a good idea all around.\"}, {\"编号\": 3, \"标题\": \"Chew mints or gum.\", \"描述\": \"If you don’t have time to brush your teeth, make sure you have mints or gum to help cover up the smell of smoke on your breath. They won't remove the smell, but they might be able to cover it up.\\nEven if you do brush your teeth, the mints and gum will help to further freshen your breath.\"}, {\"编号\": 4, \"标题\": \"Drink coffee or another strongly-scented beverage after smoking.\", \"描述\": \"Coffee will help to mask the smell of smoke on your breath. If you don't have coffee, look for tea or soda that have strong scents. These will help to cover the smell of cigarette smoke.\"}, {\"编号\": 5, \"标题\": \"Peel and eat oranges to mask the smell of smoke on your breath and hands.\", \"描述\": \"Citrus is a strong scent and eating oranges will help to cover the smell of smoke on your breath. Peeling citrus fruits, especially smaller juicier ones like mandarins, satsumas, or tangerines will help to remove the smoky smell from your hands.\"}], \"小提示\": [\"Try avoiding smoking for 1 hour before returning home. Even the best gum will not mask the smell of a recently smoked cigarette.\\n\", \"Don't wait for your parents to catch you. Inform them yourself after a month or so. Being honest about smoking and telling your parents yourself is admirable. Be carefull though, not all parents handle it well.\\n\"], \"注意事项\": [\"Never smoke where there are any fumes of any kind. If you are unsure, just don't light up.\\n\", \"There is no foolproof method to avoid being caught. Remember that each time you smoke, you are risking your parents finding out and punishing you.\\n\", \"Smoking leads to a much greater risk of developing serious illnesses including heart, lung, mouth, and throat diseases. Remember that second-hand smoke is dangerous to the people around you. Not smoking is by far the safest bet, but if you do decide to smoke, try to prevent exposing people around you to second-hand smoke.\\n\", \"Do not smoke if you are under the legal age for your country. If caught by authorities you will face at least a fine and possibly arrest or probation.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,044 | How to Avoid Getting Chicken Pox While Helping an Infected Person | 1. Basic Precautions
1-1. Understand how the chickenpox virus spreads.
The virus is highly contagious and spreads in the air through particles that come from the lesions (sores) on the skin or from the upper respiratory tract. You can also get the virus if you touch the open lesions on an infected person and then touch your face, nose, or mouth.
The disease takes 10 to 21 days (15-16 days, on average) after exposure to develop.
If you’re in close contact with someone who has chickenpox and you don’t have immunity, there’s about a 90% chance you’ll get it.
The person with the virus is contagious from 1 to 2 days before the rash breaks out on the skin and will continue to be contagious until ALL the lesions have crusted over. This typically happens around 5 days after the rash first appears.
Some people who get vaccinated may suffer from breakthrough varicella, which is a mild form of the chickenpox that includes a rash of less than 50 lesions and a slight fever. These individuals are also contagious. However, those with breakthrough varicella are only one third as contagious as those who were not vaccinated.
1-2. Wear a mask to protect yourself from droplet transmission.
Take precautions when caring for an individual with chickenpox to reduce the risk of droplet infection. Wear a facemask to prevent secretions from entering your mouth and nose. A facemask should always be worn before being in the same room with the patient and a new mask should be used each time you wear one. Wear gloves, a gown, and goggles or a face mask if the individual is sneezing, coughing, or producing a lot of nasal secretions. Droplets from a sneeze can travel through the air for up to 200 feet, so it is crucial to protect yourself.
The varicella zoster virus is spread through droplet transmission or from direct contact with the individual or touching objects or clothing that were in contact with the infected individual.
Droplets may come from a sneeze, cough, speaking, nasal secretions, and saliva.
1-3. Wash your hands before and after touching the patient.
Make sure that you wash your hands before and after touching the patient or after having any contact with the objects, materials, or secretions of the patient. Use soap and warm water to wash your hands.
Lather your hands with soap and warm water for at least 20 seconds.
Be sure to scrub the backs of your hands, between your fingers, and under your nails.
If you need a timer for 20 seconds, hum “Happy Birthday” to yourself twice.
Rinse your hands well under warm water and pat them dry with a clean towel or use hot air to dry them.
1-4. Keep the patient in one room to prevent the virus from spreading.
The patient’s bedroom is often the best room. If possible, have the patient use only one of the bathrooms in the home and be sure that no other person in the home uses that bathroom.
Have the patient put on a mask when they leave the bedroom to go to the bathroom. Any sneezing or coughing while out of the room may also spread the virus.
1-5. Use contact precautions for extra protection.
Contact precautions include wearing a gown and gloves for any physical contact with the individual or other inanimate objects that may have had contact with the patient.
When changing the bed sheets, entering the room, touching the patient, or handling any other objects, make sure that you are wearing goggles, gloves, and a gown.
2. Chickenpox Vaccination
2-1. Get tested for immunity if you’re not sure you’ve had chickenpox.
If you don’t remember whether you had the chickenpox or not, you were born after 1980, and you do not have family members who can remember, your doctor can draw a blood titer. This is a blood test that measures the antibodies in your blood for the chickenpox virus.
If you were exposed to the chickenpox and had the illness, even if it was a very mild case, then you will have antibodies in your blood that will protect you from getting it again.
2-2. Talk to your doctor about whether the vaccine is safe for you.
There are some people who should not have the vaccine to protect from chickenpox because of other medical issues. Discuss your medical history with your doctor to determine if you should not have the vaccine. In general, you should not get the vaccine if you:
Have had an allergic reaction to the first dose of the vaccine
Are pregnant
Have allergies to gelatin or neomycin
Have an immune system disease, such as HIV/AIDS
Have received a high dose of steroids or other medications that affect your immune system
Are undergoing any treatments for cancer with radiation, drugs, or chemotherapy
Have had a transfusion or received blood products within the last 5 months
2-3. Ask about getting vaccinated if you’re not immune.
Getting vaccinated against the chickenpox can also protect you from contracting the disease. Although most research has been done on vaccinations prior to exposure to the virus, vaccination after exposure does offer some effective protection. However, it is important to get the vaccine within 3-5 days of exposure to the illness for the best results.
If you have not had the chickenpox nor received the vaccination, speak with your physician about being vaccinated.
Some people who get the vaccine will get a mild case of chickenpox with fewer blisters than normal and often no fever at all. The vaccine is made from live or weakened viruses.
Children get the vaccine at 12-18 months and another dose between 4 to 6 years old. The most common side effects of the vaccine are pain, redness, or swelling at the site of the injection. A small percentage of the children and adults who get the vaccine will also develop a mild rash around the spot where the shot was given.
2-4. Look into taking immune globulin if you can’t take the vaccine.
Even if you can’t have the chickenpox vaccine because of a health problem or concern, there are still other options. Ask your doctor about getting a varicella-zoster immune globulin treatment if you think you’ve been exposed to chickenpox. This treatment will help boost your immunity by giving you the antibodies you need to fight the virus.
Try to get the immune globulin treatment as soon as possible after you’ve been exposed, and don’t wait longer than 10 days after the exposure. It won’t work as well if you wait too long.
You’ll get this medication as a shot, just like the vaccine.
Let your doctor know if you have any serious health conditions, such as heart disease or a history of blood clots or stroke. Also tell them if you’ve recently had a vaccine, since this treatment can reduce the effectiveness of some vaccines.
2-5. Discuss taking an anti-viral medication if you’re at high risk of getting very ill.
If you’ve been exposed to the chickenpox virus and your doctor thinks you could get seriously ill, they might recommend a medication like acyclovir or valacyclovir. These medications could make your symptoms milder and help you recover faster. Ask about taking an antiviral medication if you’ve just started showing symptoms of chickenpox and:
You’re older than 12 years old and aren’t immune to chickenpox
You have a chronic health problem, such as heart disease
You’re taking steroids or salicylate medications
3. Risk Factors and Treatment Options
3-1. Recognize the risks for specific populations of people who get the chickenpox.
There are several populations of people who are at higher risk of developing significant complications that can be life threatening. These people include:
Newborns and infants whose mothers have not had the chickenpox or the vaccine
Adults
Pregnant women who haven’t had the chickenpox
People whose immune systems are impaired by medications
People taking steroids
People with health conditions that affect their immune system, such as cancer or HIV/AIDS. People with HIV infections sometimes develop chronic chickenpox.
3-2. Be aware of the potential complications associated with severe chickenpox.
In some cases, the chickenpox can have serious complications that require emergency medical interventions. Complications from varicella infections include, but are not limited to:
Bacterial infections of the skin or soft tissue
Pneumonia
Septicemia (infection in the blood)
Toxic Shock Syndrome
Bone infections
Septic arthritis (joint infection)
Encephalitis (inflammation of the brain)
Cerebellar ataxia (inflammation of the cerebellum in the brain)
Dehydration
Joint infections
3-3. Discuss treatment options with your doctor.
Treatments for the chickenpox are usually supportive and done at home. If you are at higher risk and develop other conditions with the chickenpox, then you may need hospitalization for treatment of the secondary infection and supportive therapy. At home treatments will help the individual to recover more comfortably. Common at home treatments for the chickenpox include:
Calamine lotion and colloidal oatmeal or baking soda baths to help dry out the lesions and relieve the itching.
Benedryl, which can help reduce itching and inflammation. For adults, the typical dose is 25-50mg 3 times a day. If you’re treating a child, ask your doctor to recommend a dose based on the child’s weight.
Non-aspirin medications, such as acetaminophen, to relieve fever. Aspirin products can sometimes cause a severe, life-threatening reaction in children and teens called Reyes syndrome, so never give aspirin or other medications with salicylic acid to a child.
Antiviral medications for people in a high-risk group who may develop secondary infections. Those antiviral medications include acyclovir, valacyclovir, and famciclovir.
3-4. Know when to seek medical attention.
If the individual is being treated at home, it is important to know what situations require immediate medical attention. Call your doctor or take the individual to an emergency room if the individual:
Is older than 12 years of age for preventative supportive care
Has a weakened immune system
Is pregnant
Has a fever that lasts longer than 4 days
Has a fever above 102 °F (39 °C)
Has areas of the rash that become very red, warm, or tender
Has an area that leaks thick discolored fluid
Has difficulty waking up or appears confused
Has difficulty walking
Has a stiff neck
Has frequent vomiting
Has difficulty breathing or a severe cough
Tips
Keep in mind that people who have shingles can also spread chickenpox to people who haven’t had it before, but only through direct contact. Droplet infection is not possible when you have shingles.[18]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source
Once you have had Chickenpox you can develop shingles, years or even decades later.
Chickenpox is a common childhood illness that is highly contagious and requires significant precautions if you want to prevent the spread of the disease.
If you are an adult or have a weakened immune system, you should practice consistent and cautious care around someone with chickenpox as the consequences are dangerous and possibly life-threatening.
Warnings
Never give aspirin or a salicylate medication to a child or a teen under 18 with chickenpox. In rare cases, these medications can cause a life-threatening reaction called Reyes syndrome.[19]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Basic Precautions\\n1-1. Understand how the chickenpox virus spreads.\\nThe virus is highly contagious and spreads in the air through particles that come from the lesions (sores) on the skin or from the upper respiratory tract. You can also get the virus if you touch the open lesions on an infected person and then touch your face, nose, or mouth.\\nThe disease takes 10 to 21 days (15-16 days, on average) after exposure to develop.\\nIf you’re in close contact with someone who has chickenpox and you don’t have immunity, there’s about a 90% chance you’ll get it.\\nThe person with the virus is contagious from 1 to 2 days before the rash breaks out on the skin and will continue to be contagious until ALL the lesions have crusted over. This typically happens around 5 days after the rash first appears.\\nSome people who get vaccinated may suffer from breakthrough varicella, which is a mild form of the chickenpox that includes a rash of less than 50 lesions and a slight fever. These individuals are also contagious. However, those with breakthrough varicella are only one third as contagious as those who were not vaccinated.\\n1-2. Wear a mask to protect yourself from droplet transmission.\\nTake precautions when caring for an individual with chickenpox to reduce the risk of droplet infection. Wear a facemask to prevent secretions from entering your mouth and nose. A facemask should always be worn before being in the same room with the patient and a new mask should be used each time you wear one. Wear gloves, a gown, and goggles or a face mask if the individual is sneezing, coughing, or producing a lot of nasal secretions. Droplets from a sneeze can travel through the air for up to 200 feet, so it is crucial to protect yourself.\\nThe varicella zoster virus is spread through droplet transmission or from direct contact with the individual or touching objects or clothing that were in contact with the infected individual.\\nDroplets may come from a sneeze, cough, speaking, nasal secretions, and saliva.\\n1-3. Wash your hands before and after touching the patient.\\nMake sure that you wash your hands before and after touching the patient or after having any contact with the objects, materials, or secretions of the patient. Use soap and warm water to wash your hands.\\nLather your hands with soap and warm water for at least 20 seconds.\\nBe sure to scrub the backs of your hands, between your fingers, and under your nails.\\nIf you need a timer for 20 seconds, hum “Happy Birthday” to yourself twice.\\nRinse your hands well under warm water and pat them dry with a clean towel or use hot air to dry them.\\n1-4. Keep the patient in one room to prevent the virus from spreading.\\nThe patient’s bedroom is often the best room. If possible, have the patient use only one of the bathrooms in the home and be sure that no other person in the home uses that bathroom.\\nHave the patient put on a mask when they leave the bedroom to go to the bathroom. Any sneezing or coughing while out of the room may also spread the virus.\\n1-5. Use contact precautions for extra protection.\\nContact precautions include wearing a gown and gloves for any physical contact with the individual or other inanimate objects that may have had contact with the patient. \\nWhen changing the bed sheets, entering the room, touching the patient, or handling any other objects, make sure that you are wearing goggles, gloves, and a gown.\\n2. Chickenpox Vaccination\\n2-1. Get tested for immunity if you’re not sure you’ve had chickenpox.\\nIf you don’t remember whether you had the chickenpox or not, you were born after 1980, and you do not have family members who can remember, your doctor can draw a blood titer. This is a blood test that measures the antibodies in your blood for the chickenpox virus.\\nIf you were exposed to the chickenpox and had the illness, even if it was a very mild case, then you will have antibodies in your blood that will protect you from getting it again.\\n2-2. Talk to your doctor about whether the vaccine is safe for you.\\nThere are some people who should not have the vaccine to protect from chickenpox because of other medical issues. Discuss your medical history with your doctor to determine if you should not have the vaccine. In general, you should not get the vaccine if you:\\nHave had an allergic reaction to the first dose of the vaccine\\nAre pregnant\\nHave allergies to gelatin or neomycin\\nHave an immune system disease, such as HIV/AIDS\\nHave received a high dose of steroids or other medications that affect your immune system\\nAre undergoing any treatments for cancer with radiation, drugs, or chemotherapy\\nHave had a transfusion or received blood products within the last 5 months\\n2-3. Ask about getting vaccinated if you’re not immune.\\nGetting vaccinated against the chickenpox can also protect you from contracting the disease. Although most research has been done on vaccinations prior to exposure to the virus, vaccination after exposure does offer some effective protection. However, it is important to get the vaccine within 3-5 days of exposure to the illness for the best results.\\nIf you have not had the chickenpox nor received the vaccination, speak with your physician about being vaccinated.\\nSome people who get the vaccine will get a mild case of chickenpox with fewer blisters than normal and often no fever at all. The vaccine is made from live or weakened viruses.\\nChildren get the vaccine at 12-18 months and another dose between 4 to 6 years old. The most common side effects of the vaccine are pain, redness, or swelling at the site of the injection. A small percentage of the children and adults who get the vaccine will also develop a mild rash around the spot where the shot was given.\\n2-4. Look into taking immune globulin if you can’t take the vaccine.\\nEven if you can’t have the chickenpox vaccine because of a health problem or concern, there are still other options. Ask your doctor about getting a varicella-zoster immune globulin treatment if you think you’ve been exposed to chickenpox. This treatment will help boost your immunity by giving you the antibodies you need to fight the virus.\\nTry to get the immune globulin treatment as soon as possible after you’ve been exposed, and don’t wait longer than 10 days after the exposure. It won’t work as well if you wait too long.\\nYou’ll get this medication as a shot, just like the vaccine.\\nLet your doctor know if you have any serious health conditions, such as heart disease or a history of blood clots or stroke. Also tell them if you’ve recently had a vaccine, since this treatment can reduce the effectiveness of some vaccines.\\n2-5. Discuss taking an anti-viral medication if you’re at high risk of getting very ill.\\nIf you’ve been exposed to the chickenpox virus and your doctor thinks you could get seriously ill, they might recommend a medication like acyclovir or valacyclovir. These medications could make your symptoms milder and help you recover faster. Ask about taking an antiviral medication if you’ve just started showing symptoms of chickenpox and:\\nYou’re older than 12 years old and aren’t immune to chickenpox\\nYou have a chronic health problem, such as heart disease\\nYou’re taking steroids or salicylate medications\\n3. Risk Factors and Treatment Options\\n3-1. Recognize the risks for specific populations of people who get the chickenpox.\\nThere are several populations of people who are at higher risk of developing significant complications that can be life threatening. These people include:\\nNewborns and infants whose mothers have not had the chickenpox or the vaccine\\nAdults\\nPregnant women who haven’t had the chickenpox\\nPeople whose immune systems are impaired by medications\\nPeople taking steroids\\nPeople with health conditions that affect their immune system, such as cancer or HIV/AIDS. People with HIV infections sometimes develop chronic chickenpox.\\n3-2. Be aware of the potential complications associated with severe chickenpox.\\nIn some cases, the chickenpox can have serious complications that require emergency medical interventions. Complications from varicella infections include, but are not limited to:\\nBacterial infections of the skin or soft tissue\\nPneumonia\\nSepticemia (infection in the blood)\\nToxic Shock Syndrome\\nBone infections\\nSeptic arthritis (joint infection)\\nEncephalitis (inflammation of the brain)\\nCerebellar ataxia (inflammation of the cerebellum in the brain)\\nDehydration\\nJoint infections\\n3-3. Discuss treatment options with your doctor.\\nTreatments for the chickenpox are usually supportive and done at home. If you are at higher risk and develop other conditions with the chickenpox, then you may need hospitalization for treatment of the secondary infection and supportive therapy. At home treatments will help the individual to recover more comfortably. Common at home treatments for the chickenpox include:\\nCalamine lotion and colloidal oatmeal or baking soda baths to help dry out the lesions and relieve the itching.\\nBenedryl, which can help reduce itching and inflammation. For adults, the typical dose is 25-50mg 3 times a day. If you’re treating a child, ask your doctor to recommend a dose based on the child’s weight.\\nNon-aspirin medications, such as acetaminophen, to relieve fever. Aspirin products can sometimes cause a severe, life-threatening reaction in children and teens called Reyes syndrome, so never give aspirin or other medications with salicylic acid to a child.\\nAntiviral medications for people in a high-risk group who may develop secondary infections. Those antiviral medications include acyclovir, valacyclovir, and famciclovir.\\n3-4. Know when to seek medical attention.\\nIf the individual is being treated at home, it is important to know what situations require immediate medical attention. Call your doctor or take the individual to an emergency room if the individual:\\nIs older than 12 years of age for preventative supportive care\\nHas a weakened immune system\\nIs pregnant\\nHas a fever that lasts longer than 4 days\\nHas a fever above 102 °F (39 °C)\\nHas areas of the rash that become very red, warm, or tender\\nHas an area that leaks thick discolored fluid\\nHas difficulty waking up or appears confused\\nHas difficulty walking\\nHas a stiff neck\\nHas frequent vomiting\\nHas difficulty breathing or a severe cough\\nTips\\nKeep in mind that people who have shingles can also spread chickenpox to people who haven’t had it before, but only through direct contact. Droplet infection is not possible when you have shingles.[18]\\nX\\nTrustworthy Source\\nCenters for Disease Control and Prevention\\nMain public health institute for the US, run by the Dept. of Health and Human Services\\nGo to source\\n\\n Once you have had Chickenpox you can develop shingles, years or even decades later.\\nChickenpox is a common childhood illness that is highly contagious and requires significant precautions if you want to prevent the spread of the disease.\\nIf you are an adult or have a weakened immune system, you should practice consistent and cautious care around someone with chickenpox as the consequences are dangerous and possibly life-threatening.\\nWarnings\\nNever give aspirin or a salicylate medication to a child or a teen under 18 with chickenpox. In rare cases, these medications can cause a life-threatening reaction called Reyes syndrome.[19]\\nX\\nTrustworthy Source\\nCenters for Disease Control and Prevention\\nMain public health institute for the US, run by the Dept. of Health and Human Services\\nGo to source\\n\", \"简要回答\": \"The chickenpox is a common childhood disease that is highly infectious. The disease is caused by a virus called varicella zoster, which usually causes a mild and not life-threatening illness. However, the illness can be severe and possibly even fatal for some people. As an adult, you may be faced with caring for a child or another adult with the chickenpox. However, if you haven’t had the chickenpox or the vaccine, you could get the disease. Learn how to avoid getting the illness in order to reduce the chances of long-term effects that you might suffer.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Basic Precautions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand how the chickenpox virus spreads.\", \"描述\": \"The virus is highly contagious and spreads in the air through particles that come from the lesions (sores) on the skin or from the upper respiratory tract. You can also get the virus if you touch the open lesions on an infected person and then touch your face, nose, or mouth.\\nThe disease takes 10 to 21 days (15-16 days, on average) after exposure to develop.\\nIf you’re in close contact with someone who has chickenpox and you don’t have immunity, there’s about a 90% chance you’ll get it.\\nThe person with the virus is contagious from 1 to 2 days before the rash breaks out on the skin and will continue to be contagious until ALL the lesions have crusted over. This typically happens around 5 days after the rash first appears.\\nSome people who get vaccinated may suffer from breakthrough varicella, which is a mild form of the chickenpox that includes a rash of less than 50 lesions and a slight fever. These individuals are also contagious. However, those with breakthrough varicella are only one third as contagious as those who were not vaccinated.\"}, {\"编号\": 2, \"标题\": \"Wear a mask to protect yourself from droplet transmission.\", \"描述\": \"Take precautions when caring for an individual with chickenpox to reduce the risk of droplet infection. Wear a facemask to prevent secretions from entering your mouth and nose. A facemask should always be worn before being in the same room with the patient and a new mask should be used each time you wear one. Wear gloves, a gown, and goggles or a face mask if the individual is sneezing, coughing, or producing a lot of nasal secretions. Droplets from a sneeze can travel through the air for up to 200 feet, so it is crucial to protect yourself.\\nThe varicella zoster virus is spread through droplet transmission or from direct contact with the individual or touching objects or clothing that were in contact with the infected individual.\\nDroplets may come from a sneeze, cough, speaking, nasal secretions, and saliva.\"}, {\"编号\": 3, \"标题\": \"Wash your hands before and after touching the patient.\", \"描述\": \"Make sure that you wash your hands before and after touching the patient or after having any contact with the objects, materials, or secretions of the patient. Use soap and warm water to wash your hands.\\nLather your hands with soap and warm water for at least 20 seconds.\\nBe sure to scrub the backs of your hands, between your fingers, and under your nails.\\nIf you need a timer for 20 seconds, hum “Happy Birthday” to yourself twice.\\nRinse your hands well under warm water and pat them dry with a clean towel or use hot air to dry them.\"}, {\"编号\": 4, \"标题\": \"Keep the patient in one room to prevent the virus from spreading.\", \"描述\": \"The patient’s bedroom is often the best room. If possible, have the patient use only one of the bathrooms in the home and be sure that no other person in the home uses that bathroom.\\nHave the patient put on a mask when they leave the bedroom to go to the bathroom. Any sneezing or coughing while out of the room may also spread the virus.\"}, {\"编号\": 5, \"标题\": \"Use contact precautions for extra protection.\", \"描述\": \"Contact precautions include wearing a gown and gloves for any physical contact with the individual or other inanimate objects that may have had contact with the patient. \\nWhen changing the bed sheets, entering the room, touching the patient, or handling any other objects, make sure that you are wearing goggles, gloves, and a gown.\"}]}, {\"编号\": 2, \"标题\": \"Chickenpox Vaccination\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get tested for immunity if you’re not sure you’ve had chickenpox.\", \"描述\": \"If you don’t remember whether you had the chickenpox or not, you were born after 1980, and you do not have family members who can remember, your doctor can draw a blood titer. This is a blood test that measures the antibodies in your blood for the chickenpox virus.\\nIf you were exposed to the chickenpox and had the illness, even if it was a very mild case, then you will have antibodies in your blood that will protect you from getting it again.\"}, {\"编号\": 2, \"标题\": \"Talk to your doctor about whether the vaccine is safe for you.\", \"描述\": \"There are some people who should not have the vaccine to protect from chickenpox because of other medical issues. Discuss your medical history with your doctor to determine if you should not have the vaccine. In general, you should not get the vaccine if you:\\nHave had an allergic reaction to the first dose of the vaccine\\nAre pregnant\\nHave allergies to gelatin or neomycin\\nHave an immune system disease, such as HIV/AIDS\\nHave received a high dose of steroids or other medications that affect your immune system\\nAre undergoing any treatments for cancer with radiation, drugs, or chemotherapy\\nHave had a transfusion or received blood products within the last 5 months\"}, {\"编号\": 3, \"标题\": \"Ask about getting vaccinated if you’re not immune.\", \"描述\": \"Getting vaccinated against the chickenpox can also protect you from contracting the disease. Although most research has been done on vaccinations prior to exposure to the virus, vaccination after exposure does offer some effective protection. However, it is important to get the vaccine within 3-5 days of exposure to the illness for the best results.\\nIf you have not had the chickenpox nor received the vaccination, speak with your physician about being vaccinated.\\nSome people who get the vaccine will get a mild case of chickenpox with fewer blisters than normal and often no fever at all. The vaccine is made from live or weakened viruses.\\nChildren get the vaccine at 12-18 months and another dose between 4 to 6 years old. The most common side effects of the vaccine are pain, redness, or swelling at the site of the injection. A small percentage of the children and adults who get the vaccine will also develop a mild rash around the spot where the shot was given.\"}, {\"编号\": 4, \"标题\": \"Look into taking immune globulin if you can’t take the vaccine.\", \"描述\": \"Even if you can’t have the chickenpox vaccine because of a health problem or concern, there are still other options. Ask your doctor about getting a varicella-zoster immune globulin treatment if you think you’ve been exposed to chickenpox. This treatment will help boost your immunity by giving you the antibodies you need to fight the virus.\\nTry to get the immune globulin treatment as soon as possible after you’ve been exposed, and don’t wait longer than 10 days after the exposure. It won’t work as well if you wait too long.\\nYou’ll get this medication as a shot, just like the vaccine.\\nLet your doctor know if you have any serious health conditions, such as heart disease or a history of blood clots or stroke. Also tell them if you’ve recently had a vaccine, since this treatment can reduce the effectiveness of some vaccines.\"}, {\"编号\": 5, \"标题\": \"Discuss taking an anti-viral medication if you’re at high risk of getting very ill.\", \"描述\": \"If you’ve been exposed to the chickenpox virus and your doctor thinks you could get seriously ill, they might recommend a medication like acyclovir or valacyclovir. These medications could make your symptoms milder and help you recover faster. Ask about taking an antiviral medication if you’ve just started showing symptoms of chickenpox and:\\nYou’re older than 12 years old and aren’t immune to chickenpox\\nYou have a chronic health problem, such as heart disease\\nYou’re taking steroids or salicylate medications\"}]}, {\"编号\": 3, \"标题\": \"Risk Factors and Treatment Options\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize the risks for specific populations of people who get the chickenpox.\", \"描述\": \"There are several populations of people who are at higher risk of developing significant complications that can be life threatening. These people include:\\nNewborns and infants whose mothers have not had the chickenpox or the vaccine\\nAdults\\nPregnant women who haven’t had the chickenpox\\nPeople whose immune systems are impaired by medications\\nPeople taking steroids\\nPeople with health conditions that affect their immune system, such as cancer or HIV/AIDS. People with HIV infections sometimes develop chronic chickenpox.\"}, {\"编号\": 2, \"标题\": \"Be aware of the potential complications associated with severe chickenpox.\", \"描述\": \"In some cases, the chickenpox can have serious complications that require emergency medical interventions. Complications from varicella infections include, but are not limited to:\\nBacterial infections of the skin or soft tissue\\nPneumonia\\nSepticemia (infection in the blood)\\nToxic Shock Syndrome\\nBone infections\\nSeptic arthritis (joint infection)\\nEncephalitis (inflammation of the brain)\\nCerebellar ataxia (inflammation of the cerebellum in the brain)\\nDehydration\\nJoint infections\"}, {\"编号\": 3, \"标题\": \"Discuss treatment options with your doctor.\", \"描述\": \"Treatments for the chickenpox are usually supportive and done at home. If you are at higher risk and develop other conditions with the chickenpox, then you may need hospitalization for treatment of the secondary infection and supportive therapy. At home treatments will help the individual to recover more comfortably. Common at home treatments for the chickenpox include:\\nCalamine lotion and colloidal oatmeal or baking soda baths to help dry out the lesions and relieve the itching.\\nBenedryl, which can help reduce itching and inflammation. For adults, the typical dose is 25-50mg 3 times a day. If you’re treating a child, ask your doctor to recommend a dose based on the child’s weight.\\nNon-aspirin medications, such as acetaminophen, to relieve fever. Aspirin products can sometimes cause a severe, life-threatening reaction in children and teens called Reyes syndrome, so never give aspirin or other medications with salicylic acid to a child.\\nAntiviral medications for people in a high-risk group who may develop secondary infections. Those antiviral medications include acyclovir, valacyclovir, and famciclovir.\"}, {\"编号\": 4, \"标题\": \"Know when to seek medical attention.\", \"描述\": \"If the individual is being treated at home, it is important to know what situations require immediate medical attention. Call your doctor or take the individual to an emergency room if the individual:\\nIs older than 12 years of age for preventative supportive care\\nHas a weakened immune system\\nIs pregnant\\nHas a fever that lasts longer than 4 days\\nHas a fever above 102 °F (39 °C)\\nHas areas of the rash that become very red, warm, or tender\\nHas an area that leaks thick discolored fluid\\nHas difficulty waking up or appears confused\\nHas difficulty walking\\nHas a stiff neck\\nHas frequent vomiting\\nHas difficulty breathing or a severe cough\"}], \"小提示\": [\"Keep in mind that people who have shingles can also spread chickenpox to people who haven’t had it before, but only through direct contact. Droplet infection is not possible when you have shingles.[18]\\nX\\nTrustworthy Source\\nCenters for Disease Control and Prevention\\nMain public health institute for the US, run by the Dept. of Health and Human Services\\nGo to source\\n\\n Once you have had Chickenpox you can develop shingles, years or even decades later.\\n\", \"Chickenpox is a common childhood illness that is highly contagious and requires significant precautions if you want to prevent the spread of the disease.\\n\", \"If you are an adult or have a weakened immune system, you should practice consistent and cautious care around someone with chickenpox as the consequences are dangerous and possibly life-threatening.\\n\"], \"注意事项\": [\"Never give aspirin or a salicylate medication to a child or a teen under 18 with chickenpox. In rare cases, these medications can cause a life-threatening reaction called Reyes syndrome.[19]\\nX\\nTrustworthy Source\\nCenters for Disease Control and Prevention\\nMain public health institute for the US, run by the Dept. of Health and Human Services\\nGo to source\\n\"]}]}}",
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3,045 | How to Avoid Getting Cracks in Your Voice When Singing | 1. Warming up Your Voice
1-1. Start off by singing a few scales.
A scale is a sequence of musical notes that either ascend or descend in pitch. Most scales are based around octaves, which are 8 notes that are each a half or whole step apart (do-re-mi-fa-sol-la-ti-do). Sing scales so that you can loosen up your tight, firm vocal cords. This will enable you to gain control and flexibility.
1-2. Do elevator slides.
An elevator slide is a warm up technique that allows you to travel from head voice to chest voice and back in a smoother way that prevents cracking. To do this, start singing the vowel “e” on a low note and then make a siren-like sound as you move to higher and higher notes. Then, go back down to the note you started on.
After this, do the same exact thing, but with an “ah” sound instead.
1-3. Sing along to a playlist.
Make a list of four or five different songs you really enjoy singing. Then, rank them according to difficulty. Make a playlist that starts with the easier songs and ends with the harder ones. Warm up by singing each song on the playlist. By the time you get to the more challenging songs, your vocal cords should be more flexible and ready.
2. Using Your Body Properly
2-1. Relax your muscles.
Many singers tend to tilt their heads up when they sing high notes and down when they sing low notes. These tense movements can strain your voice and even limit your range. Instead, always try to keep your throat and neck muscles relaxed when you sing.
You may find that your voice cracks when you’re nervous. This is because your muscles are tense when you’re nervous.
2-2. Use your diaphragm.
Many experience cracking because they’re singing from their throat instead of their diaphragm. Use your larger abdominal muscles when you sing and don’t rely on the smaller ones in your throat. This will allow you to have more support while you sing and transition more freely between registers.
Train yourself to do this by practicing low breathing. To do this properly, expand your belly like a balloon when you take deep breaths.
2-3. Blend vocal registers.
Vocal registers are different ways of producing sound. When you sing, your vocal folds look and vibrate differently when in different registers. Because of this, it’s hard to transition smoothly from one to another without cracking. Avoid cracking by training yourself to blend these registers.
Head voice (the higher, lighter, sweeter register) and chest voice (the deeper, lower, more powerful register) are the more common vocal registers.
Beginners naturally sing lower notes in chest voice and higher notes in head voice. Practice singing lower notes in head voice and higher notes in chest voice to help ease the transition.
3. Taking Care of Your Voice
3-1. Drink a lot of water.
When you drink water, your vocal cords are lubricated at a cellular level. This lubrication alleviates the stress to your vocal cords caused by heat and friction. Make sure you drink the recommended 6-8 8oz glasses a day and keep a glass nearby when you’re singing.
Make sure to drink lukewarm water while singing; anything too cold or too hot can negatively affect your voice.
3-2. Eat hydrating snacks.
You can also hydrate yourself and lubricate your vocal cords by eating foods that contain a lot of water. Eat a good amount of apples, pears, watermelon, peaches, melons, grapes, plums, bell peppers and applesauce.
3-3. Avoid consuming alcohol, caffeine, excessive sugar, or acidity.
Many foods and drinks have negative impacts on your voice, including milk, juice, coffee, ice cream, and candy. Avoid these foods and drinks particularly on training and performing days.
3-4. Avoid yelling and screaming.
When you increase your loudness, your vocal folds bang together harder than usual to produce the sound. Over time, this can cause your vocal folds to become swollen, red, and damaged.
3-5. Don’t clear your throat.
While it might seem natural to clear your throat before singing, it bangs your vocal cords together in a destructive way that can lead to severe hoarseness. Instead, try sipping water when you feel the urge to clear your throat.
If you find yourself clearing your throat a lot, see a doctor. There’s a chance that you could be dealing with some allergies or acid reflux disease.
3-6. Humidify your home.
Moisture is great for your voice. Put a humidifier in your room at night while you sleep to make sure that you’re breathing in environments that are most beneficial to your vocal cords.
3-7. Don’t smoke.
Smoking cigarettes can not only cause cancer but also inflammation to your vocal cords. This inflammation can cause your voice to sound weak and husky.
Tips
If the problem is a cold or you lost your voice, give your voice some rest. Drink plenty of fluids and refrain from singing and excess talking.
Avoid whispering. While talking quietly and as little as possible is good for your voice, whispering is not.
If the problem is caused by puberty, exercise your voice and try to be patient. It might just take a little time and adjustment for your body to work through this change.
| {
"create_time": "20230517 10:49:06",
"回答明细": "{\"回答\": \"1. Warming up Your Voice\\n1-1. Start off by singing a few scales.\\nA scale is a sequence of musical notes that either ascend or descend in pitch. Most scales are based around octaves, which are 8 notes that are each a half or whole step apart (do-re-mi-fa-sol-la-ti-do). Sing scales so that you can loosen up your tight, firm vocal cords. This will enable you to gain control and flexibility.\\n1-2. Do elevator slides.\\nAn elevator slide is a warm up technique that allows you to travel from head voice to chest voice and back in a smoother way that prevents cracking. To do this, start singing the vowel “e” on a low note and then make a siren-like sound as you move to higher and higher notes. Then, go back down to the note you started on.\\nAfter this, do the same exact thing, but with an “ah” sound instead.\\n1-3. Sing along to a playlist.\\nMake a list of four or five different songs you really enjoy singing. Then, rank them according to difficulty. Make a playlist that starts with the easier songs and ends with the harder ones. Warm up by singing each song on the playlist. By the time you get to the more challenging songs, your vocal cords should be more flexible and ready.\\n2. Using Your Body Properly\\n2-1. Relax your muscles.\\nMany singers tend to tilt their heads up when they sing high notes and down when they sing low notes. These tense movements can strain your voice and even limit your range. Instead, always try to keep your throat and neck muscles relaxed when you sing.\\nYou may find that your voice cracks when you’re nervous. This is because your muscles are tense when you’re nervous.\\n2-2. Use your diaphragm.\\nMany experience cracking because they’re singing from their throat instead of their diaphragm. Use your larger abdominal muscles when you sing and don’t rely on the smaller ones in your throat. This will allow you to have more support while you sing and transition more freely between registers.\\nTrain yourself to do this by practicing low breathing. To do this properly, expand your belly like a balloon when you take deep breaths.\\n2-3. Blend vocal registers.\\nVocal registers are different ways of producing sound. When you sing, your vocal folds look and vibrate differently when in different registers. Because of this, it’s hard to transition smoothly from one to another without cracking. Avoid cracking by training yourself to blend these registers.\\nHead voice (the higher, lighter, sweeter register) and chest voice (the deeper, lower, more powerful register) are the more common vocal registers.\\nBeginners naturally sing lower notes in chest voice and higher notes in head voice. Practice singing lower notes in head voice and higher notes in chest voice to help ease the transition.\\n3. Taking Care of Your Voice\\n3-1. Drink a lot of water.\\nWhen you drink water, your vocal cords are lubricated at a cellular level. This lubrication alleviates the stress to your vocal cords caused by heat and friction. Make sure you drink the recommended 6-8 8oz glasses a day and keep a glass nearby when you’re singing.\\nMake sure to drink lukewarm water while singing; anything too cold or too hot can negatively affect your voice.\\n3-2. Eat hydrating snacks.\\nYou can also hydrate yourself and lubricate your vocal cords by eating foods that contain a lot of water. Eat a good amount of apples, pears, watermelon, peaches, melons, grapes, plums, bell peppers and applesauce.\\n3-3. Avoid consuming alcohol, caffeine, excessive sugar, or acidity.\\nMany foods and drinks have negative impacts on your voice, including milk, juice, coffee, ice cream, and candy. Avoid these foods and drinks particularly on training and performing days.\\n3-4. Avoid yelling and screaming.\\nWhen you increase your loudness, your vocal folds bang together harder than usual to produce the sound. Over time, this can cause your vocal folds to become swollen, red, and damaged.\\n3-5. Don’t clear your throat.\\nWhile it might seem natural to clear your throat before singing, it bangs your vocal cords together in a destructive way that can lead to severe hoarseness. Instead, try sipping water when you feel the urge to clear your throat.\\nIf you find yourself clearing your throat a lot, see a doctor. There’s a chance that you could be dealing with some allergies or acid reflux disease.\\n3-6. Humidify your home.\\nMoisture is great for your voice. Put a humidifier in your room at night while you sleep to make sure that you’re breathing in environments that are most beneficial to your vocal cords.\\n3-7. Don’t smoke.\\nSmoking cigarettes can not only cause cancer but also inflammation to your vocal cords. This inflammation can cause your voice to sound weak and husky.\\nTips\\nIf the problem is a cold or you lost your voice, give your voice some rest. Drink plenty of fluids and refrain from singing and excess talking.\\nAvoid whispering. While talking quietly and as little as possible is good for your voice, whispering is not.\\nIf the problem is caused by puberty, exercise your voice and try to be patient. It might just take a little time and adjustment for your body to work through this change.\\n\", \"简要回答\": \"Singing can be a quite embarrassing time to have your voice crack. There are several different potential causes of voice cracking, but luckily, there are also many solutions. You can prevent cracking by warming up, using your body properly, and taking good care of your voice.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Warming up Your Voice\", \"步骤\": [{\"编号\": 1, \"标题\": \"Start off by singing a few scales.\", \"描述\": \"A scale is a sequence of musical notes that either ascend or descend in pitch. Most scales are based around octaves, which are 8 notes that are each a half or whole step apart (do-re-mi-fa-sol-la-ti-do). Sing scales so that you can loosen up your tight, firm vocal cords. This will enable you to gain control and flexibility.\"}, {\"编号\": 2, \"标题\": \"Do elevator slides.\", \"描述\": \"An elevator slide is a warm up technique that allows you to travel from head voice to chest voice and back in a smoother way that prevents cracking. To do this, start singing the vowel “e” on a low note and then make a siren-like sound as you move to higher and higher notes. Then, go back down to the note you started on.\\nAfter this, do the same exact thing, but with an “ah” sound instead.\"}, {\"编号\": 3, \"标题\": \"Sing along to a playlist.\", \"描述\": \"Make a list of four or five different songs you really enjoy singing. Then, rank them according to difficulty. Make a playlist that starts with the easier songs and ends with the harder ones. Warm up by singing each song on the playlist. By the time you get to the more challenging songs, your vocal cords should be more flexible and ready.\"}]}, {\"编号\": 2, \"标题\": \"Using Your Body Properly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Relax your muscles.\", \"描述\": \"Many singers tend to tilt their heads up when they sing high notes and down when they sing low notes. These tense movements can strain your voice and even limit your range. Instead, always try to keep your throat and neck muscles relaxed when you sing.\\nYou may find that your voice cracks when you’re nervous. This is because your muscles are tense when you’re nervous.\"}, {\"编号\": 2, \"标题\": \"Use your diaphragm.\", \"描述\": \"Many experience cracking because they’re singing from their throat instead of their diaphragm. Use your larger abdominal muscles when you sing and don’t rely on the smaller ones in your throat. This will allow you to have more support while you sing and transition more freely between registers.\\nTrain yourself to do this by practicing low breathing. To do this properly, expand your belly like a balloon when you take deep breaths.\"}, {\"编号\": 3, \"标题\": \"Blend vocal registers.\", \"描述\": \"Vocal registers are different ways of producing sound. When you sing, your vocal folds look and vibrate differently when in different registers. Because of this, it’s hard to transition smoothly from one to another without cracking. Avoid cracking by training yourself to blend these registers.\\nHead voice (the higher, lighter, sweeter register) and chest voice (the deeper, lower, more powerful register) are the more common vocal registers.\\nBeginners naturally sing lower notes in chest voice and higher notes in head voice. Practice singing lower notes in head voice and higher notes in chest voice to help ease the transition.\"}]}, {\"编号\": 3, \"标题\": \"Taking Care of Your Voice\", \"步骤\": [{\"编号\": 1, \"标题\": \"Drink a lot of water.\", \"描述\": \"When you drink water, your vocal cords are lubricated at a cellular level. This lubrication alleviates the stress to your vocal cords caused by heat and friction. Make sure you drink the recommended 6-8 8oz glasses a day and keep a glass nearby when you’re singing.\\nMake sure to drink lukewarm water while singing; anything too cold or too hot can negatively affect your voice.\"}, {\"编号\": 2, \"标题\": \"Eat hydrating snacks.\", \"描述\": \"You can also hydrate yourself and lubricate your vocal cords by eating foods that contain a lot of water. Eat a good amount of apples, pears, watermelon, peaches, melons, grapes, plums, bell peppers and applesauce.\"}, {\"编号\": 3, \"标题\": \"Avoid consuming alcohol, caffeine, excessive sugar, or acidity.\", \"描述\": \"Many foods and drinks have negative impacts on your voice, including milk, juice, coffee, ice cream, and candy. Avoid these foods and drinks particularly on training and performing days.\"}, {\"编号\": 4, \"标题\": \"Avoid yelling and screaming.\", \"描述\": \"When you increase your loudness, your vocal folds bang together harder than usual to produce the sound. Over time, this can cause your vocal folds to become swollen, red, and damaged.\"}, {\"编号\": 5, \"标题\": \"Don’t clear your throat.\", \"描述\": \"While it might seem natural to clear your throat before singing, it bangs your vocal cords together in a destructive way that can lead to severe hoarseness. Instead, try sipping water when you feel the urge to clear your throat.\\nIf you find yourself clearing your throat a lot, see a doctor. There’s a chance that you could be dealing with some allergies or acid reflux disease.\"}, {\"编号\": 6, \"标题\": \"Humidify your home.\", \"描述\": \"Moisture is great for your voice. Put a humidifier in your room at night while you sleep to make sure that you’re breathing in environments that are most beneficial to your vocal cords.\"}, {\"编号\": 7, \"标题\": \"Don’t smoke.\", \"描述\": \"Smoking cigarettes can not only cause cancer but also inflammation to your vocal cords. This inflammation can cause your voice to sound weak and husky.\"}], \"小提示\": [\"If the problem is a cold or you lost your voice, give your voice some rest. Drink plenty of fluids and refrain from singing and excess talking.\\n\", \"Avoid whispering. While talking quietly and as little as possible is good for your voice, whispering is not.\\n\", \"If the problem is caused by puberty, exercise your voice and try to be patient. It might just take a little time and adjustment for your body to work through this change.\\n\"]}]}}",
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} | wikihow |
3,046 | How to Avoid Getting Discouraged | 1. Thinking Positive
1-1. Take responsibility for your attitude.
You cannot avoid disappointments and setbacks. They are a part of life. However, you can learn to control your attitude. The first step to positive thinking is taking responsibility for how you feel.
Discouragement is easy to feel. There is much in life over which you have little control. While circumstances are frequently beyond your control, you can control your response.
Take full responsibility to your attitude. Each time you feel inclined to respond to a setback, remember that feeling discouraged is up to you. You can choose to avoid this feeling.
Oftentimes, if you're scared of negative emotions, you're actually scared of something deeper beneath those emotions. For example, if you're afraid of success, you might really be afraid of having people expect more of you in the future.
1-2. Identify times when you get discouraged.
It's important to identify triggers for discouragement. Think about times in your life where you frequently feel discouraged. You can target one area at a time as you work on changing your thought patterns.
It's normal to feel confident about some things, while insecure about others. You may be more prone to feeling discouraged about certain aspects of your life.
For example, you may feel discouraged about your job, your friendships, your romantic relationship, and so on. Think about the moments where you tend to feel discouraged. Moving forward, you can focus on being more aware of your thoughts when you encounter discouragement.
1-3. Alter discouraging thoughts throughout the day.
You need to be aware of your thinking. If you're prone to feeling discouraged, you may have knee-jerk responses throughout the day. Work on watching out for negative thoughts. When you find yourself thinking negatively, take a step back and try to reassess the situation.
Be deliberate about changing the focus of your thoughts to the positive aspects of your situation. Think about all the experiences you've learned and grown from that seemed negative at the time, and remind yourself that the same is likely to happen in these instances too.
You may find your thoughts are mainly negative. For example, you get an e-mail from your boss asking you to redo a report. You may think something like, "I can't believe I screwed that up. I'm such a bad employee." You may start to feel discouraged at this point.
This is a thought pattern you could try to change. How can you put a healthier, more upbeat spin on this? Maybe instead you could think something like, "I'm glad I got this feedback. This is an opportunity to grow and change."
1-4. Engage in positive self talk.
Throughout your day, try to say nice things to yourself. Avoid saying anything to yourself you would not say to another person. If you engage in a lot of negative thoughts about yourself, you will be more prone to feeling discouraged.
Evaluate any negatives thoughts that enter your mind. Ask yourself whether they're rational or fair.
If you find yourself thinking negatively, try saying positive things about yourself instead. List your best qualities and things you're grateful for. This will make you a happier person, and you will be less prone to feeling disappointed.
1-5. Develop an internal focus of control
Feeling like you are in control of your environment and that you can change the outcome of your situation may help you to stay positive. Try to develop your sense of control to avoid becoming discouraged when something does not go your way.
Try making a list of everything that you can control. You might include in this list things like where you work, where you live, the people you spend your time around, and the way you spend your spare time.
2. Responding to Discouragement Proactively
2-1. Look at the big picture.
Disappointment is normal and happens to everyone at times. If you can't see beyond the present moment, you may be inclined to become discouraged. However, you don't have to get stuck in disappointment. Instead, pause and look at the big picture.
Think about how this event will play into the larger narrative of your life. While it may look bad now, there is so much more to come. Maybe, in the long run, this setback will have been a good thing.
Reflect on what you can learn. Take a step back and look at how you go about things. Maybe this setback is indicative of negative patterns you tend to engage in. Instead of feeling stung by it, see as an opportunity for personal growth.
If you feel overwhelmed when thinking of the big picture, try meditating. This can help you develop your ability to better react and respond to the stuff of life.
2-2. Take action.
Just after a setback, do something small that feels productive. Even a small bit of action can make you feel like you're bouncing back from negativity. This will replace feelings of discouragement with feelings of forward motion.
Think about what you could stand to knock off your to-do list. Maybe you've been meaning to do renovations on your personal website. Maybe you need to email back a client. Do something productive.
Forward motion can help. Even a small task can help you feel like you're bouncing back from a setback and moving forward.
2-3. Redefine the meaning of failure.
If you want to resist discouragement, consider how you define failure. If your definitions of success and failure are too rigid, you may be prone to feeling discouraged after a setback. Stop thinking of a perceived failure as inherently negative. This can help you feel invigorated, rather than discouraged, when things don't go your way.
Everyone fails at some point in life. Everyone has screwed something up at work, lost a job, missed out on a promotion, and faced other failures. It is normal, and even inevitable, to fail.
Take failure as a chance to reevaluate. Do not see it as inherently negative. Think of it as a necessary stepping stone to progress. Ask yourself what you could have done better, and think about how to work to assure success in the future.
If you think of failures as opportunities to reevaluate and recharge, you will be less prone to feeling discouraged.
2-4. Focus on your work.
Discouragement can often come up due to a heavy focus on outcomes. While it's great to work with a goal in mind, try to shift your primary focus on the process. If you're always working on something meaningful to you, you're less likely to feel discouraged. You'll always be occupied with a worthwhile task, even if things don't always go your way.
Think about the work you engage in each day. Is it meaningful to you? Does it make you happy? Think about how and why you feel fulfilled. Focus on what you need to do, day in day out, and try to give your work your all.
If you learn to value your work, any outcomes will give you a sense of accomplishment. Even outcomes and successes that are not your ideal will feel meaningful. This can help you experience less disappointment.
3. Developing Resiliency
3-1. Develop your problem solving skills.
Being able to solve problems in a methodical way will help you to be a more resilient person. If you can apply a problem solving strategy when something does not go your way, then you may find it easier to deal with the problem in an effective way. Some good strategies to sue when you are facing a problem include:
Making sure that you understand the problem. For example, if you are having an issue at work, then take some time to think about the specifics of the problem. Are you feeling discouraged because your efforts are not noticed? Are you feeling discouraged because you have not had a raise in a long time? Try writing down exactly what is bothering you.
Searching for appropriate solutions. Then, try to identify some solutions that may help. For example, if you are discouraged about not having had a raise in a long time, then you might decide to talk with your boss and request a raise. You could even plan out what you might say to him or her and set up a meeting.
Carrying out a plan to achieve a solution. Follow through with the solution you have chosen. For example, if you have decided that you need to ask your boss for a raise, then make sure that you do so.
Reflecting on your work and asking how it could be better. After you have carried out your plan, reflect on how well your strategy worked. For example, did you get the raise? If not, then what might have gone wrong? What could you do differently next time?
3-2. Embrace change.
Resiliency can help you become resistant to discouragement. People who are resilient bounce back quickly from setbacks and hardships. To be resilient, try to embrace change.
Change is a natural part of life, and not all change is bad. People who are resilient accept change and try to adapt quickly.
This can help how you see disappointment. A change in a relationship is part of the natural progression of a relationship, and not necessarily something bad. A change in your work situation may result in you liking your job anymore. You do not need to be discouraged by change, as it's not always a bad thing.
3-3. Expect a lot from yourself.
You want to have big dreams and aspirations. Very successful people tend to overshoot a lot. If you don't feel like your goals a little intense and unreasonable, you may be aiming too low.
Believe that your abilities can help you achieve your goals. Try to go into each day thinking that you're smart, capable, and ready to achieve success.
This will rub off on other people and help your achieve resiliency. If you think highly of yourself and your abilities, one failure will not bother you much. You will feel prepared to come back stronger the next day.
3-4. Manage stress.
Stress management can help you develop resiliency. It can also improve your overall attitude, making you less likely to feel discouraged. Take steps to reduce the overall stress in your life.
Find ways to cope when you feel stressed. Look into relaxation techniques, like visualization or yoga, to reduce stress. You can find guided techniques online, or look into taking a class.
Identify causes of stress and find ways to better deal with them. For example, maybe driving to work causes a lot of stress. Maybe you could take public transportation, walk, or bike instead.
Seek support from others. If you're having a stressful day, talk things over with family members and friends.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Thinking Positive\\n1-1. Take responsibility for your attitude.\\nYou cannot avoid disappointments and setbacks. They are a part of life. However, you can learn to control your attitude. The first step to positive thinking is taking responsibility for how you feel.\\nDiscouragement is easy to feel. There is much in life over which you have little control. While circumstances are frequently beyond your control, you can control your response.\\nTake full responsibility to your attitude. Each time you feel inclined to respond to a setback, remember that feeling discouraged is up to you. You can choose to avoid this feeling.\\nOftentimes, if you're scared of negative emotions, you're actually scared of something deeper beneath those emotions. For example, if you're afraid of success, you might really be afraid of having people expect more of you in the future.\\n1-2. Identify times when you get discouraged.\\nIt's important to identify triggers for discouragement. Think about times in your life where you frequently feel discouraged. You can target one area at a time as you work on changing your thought patterns.\\nIt's normal to feel confident about some things, while insecure about others. You may be more prone to feeling discouraged about certain aspects of your life.\\nFor example, you may feel discouraged about your job, your friendships, your romantic relationship, and so on. Think about the moments where you tend to feel discouraged. Moving forward, you can focus on being more aware of your thoughts when you encounter discouragement.\\n1-3. Alter discouraging thoughts throughout the day.\\nYou need to be aware of your thinking. If you're prone to feeling discouraged, you may have knee-jerk responses throughout the day. Work on watching out for negative thoughts. When you find yourself thinking negatively, take a step back and try to reassess the situation.\\nBe deliberate about changing the focus of your thoughts to the positive aspects of your situation. Think about all the experiences you've learned and grown from that seemed negative at the time, and remind yourself that the same is likely to happen in these instances too.\\nYou may find your thoughts are mainly negative. For example, you get an e-mail from your boss asking you to redo a report. You may think something like, \\\"I can't believe I screwed that up. I'm such a bad employee.\\\" You may start to feel discouraged at this point.\\nThis is a thought pattern you could try to change. How can you put a healthier, more upbeat spin on this? Maybe instead you could think something like, \\\"I'm glad I got this feedback. This is an opportunity to grow and change.\\\"\\n1-4. Engage in positive self talk.\\nThroughout your day, try to say nice things to yourself. Avoid saying anything to yourself you would not say to another person. If you engage in a lot of negative thoughts about yourself, you will be more prone to feeling discouraged.\\nEvaluate any negatives thoughts that enter your mind. Ask yourself whether they're rational or fair.\\nIf you find yourself thinking negatively, try saying positive things about yourself instead. List your best qualities and things you're grateful for. This will make you a happier person, and you will be less prone to feeling disappointed.\\n1-5. Develop an internal focus of control\\nFeeling like you are in control of your environment and that you can change the outcome of your situation may help you to stay positive. Try to develop your sense of control to avoid becoming discouraged when something does not go your way.\\nTry making a list of everything that you can control. You might include in this list things like where you work, where you live, the people you spend your time around, and the way you spend your spare time.\\n2. Responding to Discouragement Proactively\\n2-1. Look at the big picture.\\nDisappointment is normal and happens to everyone at times. If you can't see beyond the present moment, you may be inclined to become discouraged. However, you don't have to get stuck in disappointment. Instead, pause and look at the big picture.\\nThink about how this event will play into the larger narrative of your life. While it may look bad now, there is so much more to come. Maybe, in the long run, this setback will have been a good thing.\\nReflect on what you can learn. Take a step back and look at how you go about things. Maybe this setback is indicative of negative patterns you tend to engage in. Instead of feeling stung by it, see as an opportunity for personal growth.\\nIf you feel overwhelmed when thinking of the big picture, try meditating. This can help you develop your ability to better react and respond to the stuff of life.\\n2-2. Take action.\\nJust after a setback, do something small that feels productive. Even a small bit of action can make you feel like you're bouncing back from negativity. This will replace feelings of discouragement with feelings of forward motion.\\nThink about what you could stand to knock off your to-do list. Maybe you've been meaning to do renovations on your personal website. Maybe you need to email back a client. Do something productive.\\nForward motion can help. Even a small task can help you feel like you're bouncing back from a setback and moving forward.\\n2-3. Redefine the meaning of failure.\\nIf you want to resist discouragement, consider how you define failure. If your definitions of success and failure are too rigid, you may be prone to feeling discouraged after a setback. Stop thinking of a perceived failure as inherently negative. This can help you feel invigorated, rather than discouraged, when things don't go your way.\\nEveryone fails at some point in life. Everyone has screwed something up at work, lost a job, missed out on a promotion, and faced other failures. It is normal, and even inevitable, to fail.\\nTake failure as a chance to reevaluate. Do not see it as inherently negative. Think of it as a necessary stepping stone to progress. Ask yourself what you could have done better, and think about how to work to assure success in the future.\\nIf you think of failures as opportunities to reevaluate and recharge, you will be less prone to feeling discouraged.\\n2-4. Focus on your work.\\nDiscouragement can often come up due to a heavy focus on outcomes. While it's great to work with a goal in mind, try to shift your primary focus on the process. If you're always working on something meaningful to you, you're less likely to feel discouraged. You'll always be occupied with a worthwhile task, even if things don't always go your way.\\nThink about the work you engage in each day. Is it meaningful to you? Does it make you happy? Think about how and why you feel fulfilled. Focus on what you need to do, day in day out, and try to give your work your all.\\nIf you learn to value your work, any outcomes will give you a sense of accomplishment. Even outcomes and successes that are not your ideal will feel meaningful. This can help you experience less disappointment.\\n3. Developing Resiliency\\n3-1. Develop your problem solving skills.\\nBeing able to solve problems in a methodical way will help you to be a more resilient person. If you can apply a problem solving strategy when something does not go your way, then you may find it easier to deal with the problem in an effective way. Some good strategies to sue when you are facing a problem include:\\nMaking sure that you understand the problem. For example, if you are having an issue at work, then take some time to think about the specifics of the problem. Are you feeling discouraged because your efforts are not noticed? Are you feeling discouraged because you have not had a raise in a long time? Try writing down exactly what is bothering you.\\nSearching for appropriate solutions. Then, try to identify some solutions that may help. For example, if you are discouraged about not having had a raise in a long time, then you might decide to talk with your boss and request a raise. You could even plan out what you might say to him or her and set up a meeting.\\nCarrying out a plan to achieve a solution. Follow through with the solution you have chosen. For example, if you have decided that you need to ask your boss for a raise, then make sure that you do so.\\nReflecting on your work and asking how it could be better. After you have carried out your plan, reflect on how well your strategy worked. For example, did you get the raise? If not, then what might have gone wrong? What could you do differently next time?\\n3-2. Embrace change.\\nResiliency can help you become resistant to discouragement. People who are resilient bounce back quickly from setbacks and hardships. To be resilient, try to embrace change.\\nChange is a natural part of life, and not all change is bad. People who are resilient accept change and try to adapt quickly.\\nThis can help how you see disappointment. A change in a relationship is part of the natural progression of a relationship, and not necessarily something bad. A change in your work situation may result in you liking your job anymore. You do not need to be discouraged by change, as it's not always a bad thing.\\n3-3. Expect a lot from yourself.\\nYou want to have big dreams and aspirations. Very successful people tend to overshoot a lot. If you don't feel like your goals a little intense and unreasonable, you may be aiming too low.\\nBelieve that your abilities can help you achieve your goals. Try to go into each day thinking that you're smart, capable, and ready to achieve success.\\nThis will rub off on other people and help your achieve resiliency. If you think highly of yourself and your abilities, one failure will not bother you much. You will feel prepared to come back stronger the next day.\\n3-4. Manage stress.\\nStress management can help you develop resiliency. It can also improve your overall attitude, making you less likely to feel discouraged. Take steps to reduce the overall stress in your life.\\nFind ways to cope when you feel stressed. Look into relaxation techniques, like visualization or yoga, to reduce stress. You can find guided techniques online, or look into taking a class.\\nIdentify causes of stress and find ways to better deal with them. For example, maybe driving to work causes a lot of stress. Maybe you could take public transportation, walk, or bike instead.\\nSeek support from others. If you're having a stressful day, talk things over with family members and friends.\\n\", \"简要回答\": \"Disappointment is a normal part of life that everyone experiences. However, you do not have to feel discouraged in the face of setbacks. Developing a positive attitude, and reacting proactively when you face a challenge, can make you resistant to discouragement. See disappointment as an opportunity to recharge and refocus instead of a reason to feel bad. With some hard work and self awareness, you can foster a healthy, positive mentality.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Thinking Positive\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take responsibility for your attitude.\", \"描述\": \"You cannot avoid disappointments and setbacks. They are a part of life. However, you can learn to control your attitude. The first step to positive thinking is taking responsibility for how you feel.\\nDiscouragement is easy to feel. There is much in life over which you have little control. While circumstances are frequently beyond your control, you can control your response.\\nTake full responsibility to your attitude. Each time you feel inclined to respond to a setback, remember that feeling discouraged is up to you. You can choose to avoid this feeling.\\nOftentimes, if you're scared of negative emotions, you're actually scared of something deeper beneath those emotions. For example, if you're afraid of success, you might really be afraid of having people expect more of you in the future.\"}, {\"编号\": 2, \"标题\": \"Identify times when you get discouraged.\", \"描述\": \"It's important to identify triggers for discouragement. Think about times in your life where you frequently feel discouraged. You can target one area at a time as you work on changing your thought patterns.\\nIt's normal to feel confident about some things, while insecure about others. You may be more prone to feeling discouraged about certain aspects of your life.\\nFor example, you may feel discouraged about your job, your friendships, your romantic relationship, and so on. Think about the moments where you tend to feel discouraged. Moving forward, you can focus on being more aware of your thoughts when you encounter discouragement.\"}, {\"编号\": 3, \"标题\": \"Alter discouraging thoughts throughout the day.\", \"描述\": \"You need to be aware of your thinking. If you're prone to feeling discouraged, you may have knee-jerk responses throughout the day. Work on watching out for negative thoughts. When you find yourself thinking negatively, take a step back and try to reassess the situation.\\nBe deliberate about changing the focus of your thoughts to the positive aspects of your situation. Think about all the experiences you've learned and grown from that seemed negative at the time, and remind yourself that the same is likely to happen in these instances too.\\nYou may find your thoughts are mainly negative. For example, you get an e-mail from your boss asking you to redo a report. You may think something like, \\\"I can't believe I screwed that up. I'm such a bad employee.\\\" You may start to feel discouraged at this point.\\nThis is a thought pattern you could try to change. How can you put a healthier, more upbeat spin on this? Maybe instead you could think something like, \\\"I'm glad I got this feedback. This is an opportunity to grow and change.\\\"\"}, {\"编号\": 4, \"标题\": \"Engage in positive self talk.\", \"描述\": \"Throughout your day, try to say nice things to yourself. Avoid saying anything to yourself you would not say to another person. If you engage in a lot of negative thoughts about yourself, you will be more prone to feeling discouraged.\\nEvaluate any negatives thoughts that enter your mind. Ask yourself whether they're rational or fair.\\nIf you find yourself thinking negatively, try saying positive things about yourself instead. List your best qualities and things you're grateful for. This will make you a happier person, and you will be less prone to feeling disappointed.\"}, {\"编号\": 5, \"标题\": \"Develop an internal focus of control\", \"描述\": \"Feeling like you are in control of your environment and that you can change the outcome of your situation may help you to stay positive. Try to develop your sense of control to avoid becoming discouraged when something does not go your way.\\nTry making a list of everything that you can control. You might include in this list things like where you work, where you live, the people you spend your time around, and the way you spend your spare time.\"}]}, {\"编号\": 2, \"标题\": \"Responding to Discouragement Proactively\", \"步骤\": [{\"编号\": 1, \"标题\": \"Look at the big picture.\", \"描述\": \"Disappointment is normal and happens to everyone at times. If you can't see beyond the present moment, you may be inclined to become discouraged. However, you don't have to get stuck in disappointment. Instead, pause and look at the big picture.\\nThink about how this event will play into the larger narrative of your life. While it may look bad now, there is so much more to come. Maybe, in the long run, this setback will have been a good thing.\\nReflect on what you can learn. Take a step back and look at how you go about things. Maybe this setback is indicative of negative patterns you tend to engage in. Instead of feeling stung by it, see as an opportunity for personal growth.\\nIf you feel overwhelmed when thinking of the big picture, try meditating. This can help you develop your ability to better react and respond to the stuff of life.\"}, {\"编号\": 2, \"标题\": \"Take action.\", \"描述\": \"Just after a setback, do something small that feels productive. Even a small bit of action can make you feel like you're bouncing back from negativity. This will replace feelings of discouragement with feelings of forward motion.\\nThink about what you could stand to knock off your to-do list. Maybe you've been meaning to do renovations on your personal website. Maybe you need to email back a client. Do something productive.\\nForward motion can help. Even a small task can help you feel like you're bouncing back from a setback and moving forward.\"}, {\"编号\": 3, \"标题\": \"Redefine the meaning of failure.\", \"描述\": \"If you want to resist discouragement, consider how you define failure. If your definitions of success and failure are too rigid, you may be prone to feeling discouraged after a setback. Stop thinking of a perceived failure as inherently negative. This can help you feel invigorated, rather than discouraged, when things don't go your way.\\nEveryone fails at some point in life. Everyone has screwed something up at work, lost a job, missed out on a promotion, and faced other failures. It is normal, and even inevitable, to fail.\\nTake failure as a chance to reevaluate. Do not see it as inherently negative. Think of it as a necessary stepping stone to progress. Ask yourself what you could have done better, and think about how to work to assure success in the future.\\nIf you think of failures as opportunities to reevaluate and recharge, you will be less prone to feeling discouraged.\"}, {\"编号\": 4, \"标题\": \"Focus on your work.\", \"描述\": \"Discouragement can often come up due to a heavy focus on outcomes. While it's great to work with a goal in mind, try to shift your primary focus on the process. If you're always working on something meaningful to you, you're less likely to feel discouraged. You'll always be occupied with a worthwhile task, even if things don't always go your way.\\nThink about the work you engage in each day. Is it meaningful to you? Does it make you happy? Think about how and why you feel fulfilled. Focus on what you need to do, day in day out, and try to give your work your all.\\nIf you learn to value your work, any outcomes will give you a sense of accomplishment. Even outcomes and successes that are not your ideal will feel meaningful. This can help you experience less disappointment.\"}]}, {\"编号\": 3, \"标题\": \"Developing Resiliency\", \"步骤\": [{\"编号\": 1, \"标题\": \"Develop your problem solving skills.\", \"描述\": \"Being able to solve problems in a methodical way will help you to be a more resilient person. If you can apply a problem solving strategy when something does not go your way, then you may find it easier to deal with the problem in an effective way. Some good strategies to sue when you are facing a problem include:\\nMaking sure that you understand the problem. For example, if you are having an issue at work, then take some time to think about the specifics of the problem. Are you feeling discouraged because your efforts are not noticed? Are you feeling discouraged because you have not had a raise in a long time? Try writing down exactly what is bothering you.\\nSearching for appropriate solutions. Then, try to identify some solutions that may help. For example, if you are discouraged about not having had a raise in a long time, then you might decide to talk with your boss and request a raise. You could even plan out what you might say to him or her and set up a meeting.\\nCarrying out a plan to achieve a solution. Follow through with the solution you have chosen. For example, if you have decided that you need to ask your boss for a raise, then make sure that you do so.\\nReflecting on your work and asking how it could be better. After you have carried out your plan, reflect on how well your strategy worked. For example, did you get the raise? If not, then what might have gone wrong? What could you do differently next time?\"}, {\"编号\": 2, \"标题\": \"Embrace change.\", \"描述\": \"Resiliency can help you become resistant to discouragement. People who are resilient bounce back quickly from setbacks and hardships. To be resilient, try to embrace change.\\nChange is a natural part of life, and not all change is bad. People who are resilient accept change and try to adapt quickly.\\nThis can help how you see disappointment. A change in a relationship is part of the natural progression of a relationship, and not necessarily something bad. A change in your work situation may result in you liking your job anymore. You do not need to be discouraged by change, as it's not always a bad thing.\"}, {\"编号\": 3, \"标题\": \"Expect a lot from yourself.\", \"描述\": \"You want to have big dreams and aspirations. Very successful people tend to overshoot a lot. If you don't feel like your goals a little intense and unreasonable, you may be aiming too low.\\nBelieve that your abilities can help you achieve your goals. Try to go into each day thinking that you're smart, capable, and ready to achieve success.\\nThis will rub off on other people and help your achieve resiliency. If you think highly of yourself and your abilities, one failure will not bother you much. You will feel prepared to come back stronger the next day.\"}, {\"编号\": 4, \"标题\": \"Manage stress.\", \"描述\": \"Stress management can help you develop resiliency. It can also improve your overall attitude, making you less likely to feel discouraged. Take steps to reduce the overall stress in your life.\\nFind ways to cope when you feel stressed. Look into relaxation techniques, like visualization or yoga, to reduce stress. You can find guided techniques online, or look into taking a class.\\nIdentify causes of stress and find ways to better deal with them. For example, maybe driving to work causes a lot of stress. Maybe you could take public transportation, walk, or bike instead.\\nSeek support from others. If you're having a stressful day, talk things over with family members and friends.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,047 | How to Avoid Getting Drunk | 1. Drinking Responsibly
1-1. Drink only one alcoholic beverage an hour.
A drink could be a shot, a beer, a glass of wine, or a mixed drink. Whatever it is, try and only drink one per hour. This will prevent you from getting drunk, since your liver can metabolize the alcohol and get it out of your system in an hour. If you stick to this schedule you'll be able to drink casually but stay sober.
Sip your drink slowly. Try and enjoy it slowly instead of downing it.
1-2. Set a limit for the night based on your alcohol tolerance.
Set your limit well in advance and stick to it. If you know that you're drunk after 3 beers, then you need to space those beers out far enough to avoid getting wasted. Everyone handles alcohol differently, so there is no perfect number to stick to. When in doubt, know that the recommended amounts are 3 drinks for men and 2 for women.
Bring cash to the bar instead of a card, forcing you to stop drinking when you run out of money.
Women will get drunk faster than men due to differences in body type.
The more you weigh, the more alcohol you can generally consume before feeling drunk.
1-3. Drink mindfully.
Drink for taste, not inebriation. Savor both the flavor and the aroma of the alcohol instead of downing it. Splurge on an expensive but extremely enjoyable drink, because it's going to be the only drink of the night. Whatever it is, appreciate its nuances slowly.
Bring the glass to your lips every now and then and tilt it. Instead of drinking, however, simply inhale the aroma.
Taste the drink as you swallow it. If it's not worth tasting then it's not worth drinking.
Everyone has a different alcohol tolerance, so drink for yourself, not to prove something or keep up with a buddy.
1-4. Drink water before, between, and after drinks.
Water is proven to help alcohol absorption and breakdown and gives you something to drink before refilling your cup. Aim to drink a glass of water before each drink, then have a glass between drinks as well.
Sip the water slowly to put more time between alcoholic drinks.
1-5. Stop drinking and eat something.
Food, contrary to popular belief, does not prevent you from getting drunk. It can, however, slow down the time it takes the booze to make it to your brain. Eating also fills you up and prevents you from downing drinks in the interim.
1-6. Make mixed drinks yourself, diluting the alcohol.
When drinking, stick to mixed drinks that you can control. You can, for example, use a half shot of alcohol instead of a full shot and fill the rest up with soda or mixer. This helps you stay involved in the party but prevents you from drinking too much too fast.
Try a "shandy," which is a light beer mixed with lemonade, to enjoy a little bit of alcohol responsibly.
1-7. Have a partner.
See if a buddy is looking to drink the same amount as you and avoid getting drunk. You can look out for each other, gently cutting the other off if things seem to get out of hand. It also makes it easier to stay sober if everyone around you is getting sober, but you have your buddy on your level.
1-8. Know what you're drinking.
Do not just accept drinks, especially at parties. While one drink an hour is normally a good guideline, mixed drinks at house parties and events can vary wildly in strength. They are also sweetened so much that the actual alcohol content is masked. If you find yourself in this situation, stick to beer, wine, or mixing your own drinks.
Don't mix types of alcohol, like liquor, beer, and wine, in the same night. It makes it much harder to know how much actual alcohol you're consuming.
2. Drinking Without Getting Drunk
2-1. Make moderation your best friend.
At the end of the day, if alcohol is going into your body, you will get drunk. Once the chemicals are in your body, they have to naturally filter out through your liver, and they will head to the brain on the way through your blood. Drinking responsibly is your best bet. That said, the following tips should help you mitigate the effects a bit and prevent getting sloshed after a few beers.
2-2. Eat greasy, fatty snacks while drinking.
Keep on knocking back some snacks, as the fat will help form a buffer against the alcohol. This makes the alcohol enter your body more slowly. Your waistline won't thank you, but your brain will. Good options include:
Fast Food
Nuts
Pizza
Ice cream and milkshakes (dairy may also help slow down alcohol).
2-3. Eat a spoonful of yeast to negate some effects of the alcohol.
A small spoonful of baker's yeast has been shown to break down alcohol the same way your liver does, preventing you from getting as drunk as you would without it. Simply mix the yeast in with water or yogurt and down it before you start drinking. While the effects aren't enormous, they can potentially lower your blood alcohol content by 20-30%.
This will keep you from absorbing some of the alcohol, but it will keep you from getting drunk by itself.
Note, however, that there is some scientific debate about the effectiveness of using yeast.
2-4. Build up a tolerance to alcohol over time.
The more regularly you drink, the faster your body will get used to the feeling of drunkenness. It will take more booze to feel drunk, allowing you to knock a few more back before feeling the spins. The more you drink, the greater your tolerance will be. Having a 1-2 glasses each night may make it easier to stay sober when drinking.
Due to a wide variety of physical, mental, and social affects, it is that you drink purely to raise your tolerance. It can lead to health problems and alcohol addiction quickly.
2-5. Water down your drinks, especially mixed drinks.
Put in more liquid and less alcohol. You'll still be able to drink, but you'll be able to space out the actual alcohol, keeping you soberer. You can even water down beer by mixing it with lemonade, crafting a "shandy" instead of a straight beer.
Go alcohol free. There are many great alcohol-free beers and ciders and there are mocktails, sodas, juices, etc. that you can continue to enjoy guilt-free.
2-6. Have a glass of milk before drinking, and another in the middle of the night.
Dairy lines your stomach, making it less able to absorb alcohol. It will get into your body eventually, of course, but it will take a bit longer, allowing your liver to eliminate some of it before the rest hits your system.
Carbonated beverages may disrupt this stomach lining, so it may not work with beer and cocktails with soda.
Like many other methods, there is scientific debate on the effectiveness. But many stories attest to milk's positive effects.
3. Dealing with Peer Pressure
3-1. Be confident in your decision not to drink.
Alcohol isn't for everyone, and it certainly isn't a "healthy life choice." So don't feel like you are lame or unexciting because you don't want to drink. Understanding your own reasons not to drink will help you say no in even the trickiest situations.
If you've made a decision not to drink, for whatever reason, stick to it. "Just one drink" is often the recipe for an unpleasant night.
You do not owe anyone an explanation for why you don't want to drink. Alcohol is a recreational drug, not a way of life or philosophy. If you don't want to drink, then so be it.
3-2. Avoid situations which frequently lead to drinking.
Going to bars or house parties is like asking for temptation, especially if you are trying to quit drinking or are easily pressured. Suggest alternative events for your friends, find new places to hang out, and try and plan activities to do other than just sitting and drinking.
You do not have to avoid all people who drink. Rather, make sure there won't be a strong drinking culture that could tempt you or lead others to pressure you to "join the gang."
Let your close friends know in advance that you are not drinking. Let them know why and ask them to help you stay sober so that they are on your side before the party starts.
3-3. Learn to say no quickly and confidently.
When someone asks if you'd like a drink,the best response is a simple, firm "No thank you." While this should be enough, oftentimes people will push you for an explanation or reason, or will plead with you to have a drink with them. You want a quick, direct, and honest "no" ready when offered. Make sure you make good eye contact and say your words clearly and firmly:
"I don't drink anymore, thank you."
"I'm the designated driver tonight."
"I'm allergic to alcohol!" is a great, joking way to lighten the mood when refusing.
3-4. Hold another drink in your hand.
This is often enough to convince people not to ask you to drink. It doesn't matter what it is, but sodas and other fizzy drinks are often great ways to imply that you're drinking without actually imbibing.
Talk to the bartender ahead of time and let him know that you won't be drinking alcohol. Tip him/her anyway and thank them for soda and water.
If someone is super persistent, just take the drink and leave it in your hand. Once you have the drink you should feel free to leave it without drinking, and most people won't know that it isn't simply a refilled glass
3-5. Find activities other than simply "getting drunk.
You're likely to drink a whole lot less when you're in a place with distractions such as food, games like bowling, darts or billiards, or going out to a show of concert. You're also more likely to forgo drinks if the lighting is up, the place isn't crowded, and you feel comfortable. Make sure people have something else to do or talk about and drinking will become a background activity, not the main event.
3-6. Remove yourself from the situation if the pressure becomes too much.
If the constant badgering to have a drink is beginning to ruin your night, it's time to go. Alcohol is not, and should not be, an activity by itself. If the only thing people are doing is getting drunk and they do not respect your decision to stay sober then you should leave.
3-7. Find ways to avoid temptation.
If you know you're going to want to drink more than you should, implement some methods to remind yourself to stop. Remember the reasons why you don't want to get drunk, and think about why a sober night is important to you. Some suggestions include:
Use the rubber band flick trick. Wear a rubber band around your wrist. Every time you feel the temptation to drink, flick yourself back into making a conscious choice not to.
Have a buddy remind you when enough is enough. This might be a buddy who doesn't drink or is good at knowing his or her own limits and stopping. Or it could be a family member.
Remind yourself that the ultimate aim is to be healthy and happy and that this is the choice you have decided to make. You can tell other people this too, if they badger you.
Distract yourself. Get up and dance, talk to someone for a while, or play a game of pool.
Allow yourself different rewards, like a shopping spree, a favorite item of food, seeing a movie, or calling a friend long-distance, if you're able to refrain from alcohol.
Tips
If you use food as a way of allowing yourself to drink more, you'll still get drunk. Don't misuse this solution.
Be educated about the problems associated with alcohol. There are plenty of educational resources available online and through community centers that have information about alcohol problems and diseases. Grab some of this and read up to help you stay sobered up.
Avoid discussing drinking habits, whether it's who can outdo whom or an announcement you've decided to not drink. Not only do these make for a boring topic of conversation but they draw attention to alcohol as an issue and they have the potential to up the ante and egg you on to drink if it gets too competitive or pushy. Change the subject instead or take a quick toilet break.
Warnings
Buy your own non-alcoholic drinks if you can't trust your friends or others to do it. Even though they mean well, buying you an alcoholic beverage when you don't want one is peer pressure and unfair.
If you have problems with addiction and alcoholism, take some time to find help.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Drinking Responsibly\\n1-1. Drink only one alcoholic beverage an hour.\\nA drink could be a shot, a beer, a glass of wine, or a mixed drink. Whatever it is, try and only drink one per hour. This will prevent you from getting drunk, since your liver can metabolize the alcohol and get it out of your system in an hour. If you stick to this schedule you'll be able to drink casually but stay sober.\\nSip your drink slowly. Try and enjoy it slowly instead of downing it.\\n1-2. Set a limit for the night based on your alcohol tolerance.\\nSet your limit well in advance and stick to it. If you know that you're drunk after 3 beers, then you need to space those beers out far enough to avoid getting wasted. Everyone handles alcohol differently, so there is no perfect number to stick to. When in doubt, know that the recommended amounts are 3 drinks for men and 2 for women.\\nBring cash to the bar instead of a card, forcing you to stop drinking when you run out of money.\\nWomen will get drunk faster than men due to differences in body type.\\nThe more you weigh, the more alcohol you can generally consume before feeling drunk.\\n1-3. Drink mindfully.\\nDrink for taste, not inebriation. Savor both the flavor and the aroma of the alcohol instead of downing it. Splurge on an expensive but extremely enjoyable drink, because it's going to be the only drink of the night. Whatever it is, appreciate its nuances slowly.\\nBring the glass to your lips every now and then and tilt it. Instead of drinking, however, simply inhale the aroma.\\nTaste the drink as you swallow it. If it's not worth tasting then it's not worth drinking.\\nEveryone has a different alcohol tolerance, so drink for yourself, not to prove something or keep up with a buddy.\\n1-4. Drink water before, between, and after drinks.\\nWater is proven to help alcohol absorption and breakdown and gives you something to drink before refilling your cup. Aim to drink a glass of water before each drink, then have a glass between drinks as well.\\nSip the water slowly to put more time between alcoholic drinks.\\n1-5. Stop drinking and eat something.\\nFood, contrary to popular belief, does not prevent you from getting drunk. It can, however, slow down the time it takes the booze to make it to your brain. Eating also fills you up and prevents you from downing drinks in the interim.\\n1-6. Make mixed drinks yourself, diluting the alcohol.\\nWhen drinking, stick to mixed drinks that you can control. You can, for example, use a half shot of alcohol instead of a full shot and fill the rest up with soda or mixer. This helps you stay involved in the party but prevents you from drinking too much too fast.\\nTry a \\\"shandy,\\\" which is a light beer mixed with lemonade, to enjoy a little bit of alcohol responsibly.\\n1-7. Have a partner.\\nSee if a buddy is looking to drink the same amount as you and avoid getting drunk. You can look out for each other, gently cutting the other off if things seem to get out of hand. It also makes it easier to stay sober if everyone around you is getting sober, but you have your buddy on your level.\\n1-8. Know what you're drinking.\\nDo not just accept drinks, especially at parties. While one drink an hour is normally a good guideline, mixed drinks at house parties and events can vary wildly in strength. They are also sweetened so much that the actual alcohol content is masked. If you find yourself in this situation, stick to beer, wine, or mixing your own drinks.\\nDon't mix types of alcohol, like liquor, beer, and wine, in the same night. It makes it much harder to know how much actual alcohol you're consuming.\\n2. Drinking Without Getting Drunk\\n2-1. Make moderation your best friend.\\nAt the end of the day, if alcohol is going into your body, you will get drunk. Once the chemicals are in your body, they have to naturally filter out through your liver, and they will head to the brain on the way through your blood. Drinking responsibly is your best bet. That said, the following tips should help you mitigate the effects a bit and prevent getting sloshed after a few beers.\\n2-2. Eat greasy, fatty snacks while drinking.\\nKeep on knocking back some snacks, as the fat will help form a buffer against the alcohol. This makes the alcohol enter your body more slowly. Your waistline won't thank you, but your brain will. Good options include:\\nFast Food\\nNuts\\nPizza\\nIce cream and milkshakes (dairy may also help slow down alcohol).\\n2-3. Eat a spoonful of yeast to negate some effects of the alcohol.\\nA small spoonful of baker's yeast has been shown to break down alcohol the same way your liver does, preventing you from getting as drunk as you would without it. Simply mix the yeast in with water or yogurt and down it before you start drinking. While the effects aren't enormous, they can potentially lower your blood alcohol content by 20-30%.\\nThis will keep you from absorbing some of the alcohol, but it will keep you from getting drunk by itself.\\nNote, however, that there is some scientific debate about the effectiveness of using yeast.\\n2-4. Build up a tolerance to alcohol over time.\\nThe more regularly you drink, the faster your body will get used to the feeling of drunkenness. It will take more booze to feel drunk, allowing you to knock a few more back before feeling the spins. The more you drink, the greater your tolerance will be. Having a 1-2 glasses each night may make it easier to stay sober when drinking.\\nDue to a wide variety of physical, mental, and social affects, it is that you drink purely to raise your tolerance. It can lead to health problems and alcohol addiction quickly.\\n2-5. Water down your drinks, especially mixed drinks.\\nPut in more liquid and less alcohol. You'll still be able to drink, but you'll be able to space out the actual alcohol, keeping you soberer. You can even water down beer by mixing it with lemonade, crafting a \\\"shandy\\\" instead of a straight beer.\\nGo alcohol free. There are many great alcohol-free beers and ciders and there are mocktails, sodas, juices, etc. that you can continue to enjoy guilt-free.\\n2-6. Have a glass of milk before drinking, and another in the middle of the night.\\nDairy lines your stomach, making it less able to absorb alcohol. It will get into your body eventually, of course, but it will take a bit longer, allowing your liver to eliminate some of it before the rest hits your system.\\nCarbonated beverages may disrupt this stomach lining, so it may not work with beer and cocktails with soda.\\nLike many other methods, there is scientific debate on the effectiveness. But many stories attest to milk's positive effects.\\n3. Dealing with Peer Pressure\\n3-1. Be confident in your decision not to drink.\\nAlcohol isn't for everyone, and it certainly isn't a \\\"healthy life choice.\\\" So don't feel like you are lame or unexciting because you don't want to drink. Understanding your own reasons not to drink will help you say no in even the trickiest situations.\\nIf you've made a decision not to drink, for whatever reason, stick to it. \\\"Just one drink\\\" is often the recipe for an unpleasant night.\\nYou do not owe anyone an explanation for why you don't want to drink. Alcohol is a recreational drug, not a way of life or philosophy. If you don't want to drink, then so be it.\\n3-2. Avoid situations which frequently lead to drinking.\\nGoing to bars or house parties is like asking for temptation, especially if you are trying to quit drinking or are easily pressured. Suggest alternative events for your friends, find new places to hang out, and try and plan activities to do other than just sitting and drinking.\\nYou do not have to avoid all people who drink. Rather, make sure there won't be a strong drinking culture that could tempt you or lead others to pressure you to \\\"join the gang.\\\"\\nLet your close friends know in advance that you are not drinking. Let them know why and ask them to help you stay sober so that they are on your side before the party starts.\\n3-3. Learn to say no quickly and confidently.\\nWhen someone asks if you'd like a drink,the best response is a simple, firm \\\"No thank you.\\\" While this should be enough, oftentimes people will push you for an explanation or reason, or will plead with you to have a drink with them. You want a quick, direct, and honest \\\"no\\\" ready when offered. Make sure you make good eye contact and say your words clearly and firmly:\\n\\\"I don't drink anymore, thank you.\\\"\\n\\\"I'm the designated driver tonight.\\\"\\n\\\"I'm allergic to alcohol!\\\" is a great, joking way to lighten the mood when refusing.\\n3-4. Hold another drink in your hand.\\nThis is often enough to convince people not to ask you to drink. It doesn't matter what it is, but sodas and other fizzy drinks are often great ways to imply that you're drinking without actually imbibing.\\nTalk to the bartender ahead of time and let him know that you won't be drinking alcohol. Tip him/her anyway and thank them for soda and water.\\nIf someone is super persistent, just take the drink and leave it in your hand. Once you have the drink you should feel free to leave it without drinking, and most people won't know that it isn't simply a refilled glass\\n3-5. Find activities other than simply \\\"getting drunk.\\nYou're likely to drink a whole lot less when you're in a place with distractions such as food, games like bowling, darts or billiards, or going out to a show of concert. You're also more likely to forgo drinks if the lighting is up, the place isn't crowded, and you feel comfortable. Make sure people have something else to do or talk about and drinking will become a background activity, not the main event.\\n3-6. Remove yourself from the situation if the pressure becomes too much.\\nIf the constant badgering to have a drink is beginning to ruin your night, it's time to go. Alcohol is not, and should not be, an activity by itself. If the only thing people are doing is getting drunk and they do not respect your decision to stay sober then you should leave.\\n3-7. Find ways to avoid temptation.\\nIf you know you're going to want to drink more than you should, implement some methods to remind yourself to stop. Remember the reasons why you don't want to get drunk, and think about why a sober night is important to you. Some suggestions include:\\nUse the rubber band flick trick. Wear a rubber band around your wrist. Every time you feel the temptation to drink, flick yourself back into making a conscious choice not to.\\nHave a buddy remind you when enough is enough. This might be a buddy who doesn't drink or is good at knowing his or her own limits and stopping. Or it could be a family member.\\nRemind yourself that the ultimate aim is to be healthy and happy and that this is the choice you have decided to make. You can tell other people this too, if they badger you.\\nDistract yourself. Get up and dance, talk to someone for a while, or play a game of pool.\\nAllow yourself different rewards, like a shopping spree, a favorite item of food, seeing a movie, or calling a friend long-distance, if you're able to refrain from alcohol.\\nTips\\nIf you use food as a way of allowing yourself to drink more, you'll still get drunk. Don't misuse this solution.\\nBe educated about the problems associated with alcohol. There are plenty of educational resources available online and through community centers that have information about alcohol problems and diseases. Grab some of this and read up to help you stay sobered up.\\nAvoid discussing drinking habits, whether it's who can outdo whom or an announcement you've decided to not drink. Not only do these make for a boring topic of conversation but they draw attention to alcohol as an issue and they have the potential to up the ante and egg you on to drink if it gets too competitive or pushy. Change the subject instead or take a quick toilet break.\\nWarnings\\nBuy your own non-alcoholic drinks if you can't trust your friends or others to do it. Even though they mean well, buying you an alcoholic beverage when you don't want one is peer pressure and unfair.\\nIf you have problems with addiction and alcoholism, take some time to find help.\\n\", \"简要回答\": \"Going out and having a few drinks with your friends is fun, but getting drunk can lead to bad decisions and feeling miserable the next day. Learn how to curb some of the side effects from drinking to help you safely enjoy your night out.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Drinking Responsibly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Drink only one alcoholic beverage an hour.\", \"描述\": \"A drink could be a shot, a beer, a glass of wine, or a mixed drink. Whatever it is, try and only drink one per hour. This will prevent you from getting drunk, since your liver can metabolize the alcohol and get it out of your system in an hour. If you stick to this schedule you'll be able to drink casually but stay sober.\\nSip your drink slowly. Try and enjoy it slowly instead of downing it.\"}, {\"编号\": 2, \"标题\": \"Set a limit for the night based on your alcohol tolerance.\", \"描述\": \"Set your limit well in advance and stick to it. If you know that you're drunk after 3 beers, then you need to space those beers out far enough to avoid getting wasted. Everyone handles alcohol differently, so there is no perfect number to stick to. When in doubt, know that the recommended amounts are 3 drinks for men and 2 for women.\\nBring cash to the bar instead of a card, forcing you to stop drinking when you run out of money.\\nWomen will get drunk faster than men due to differences in body type.\\nThe more you weigh, the more alcohol you can generally consume before feeling drunk.\"}, {\"编号\": 3, \"标题\": \"Drink mindfully.\", \"描述\": \"Drink for taste, not inebriation. Savor both the flavor and the aroma of the alcohol instead of downing it. Splurge on an expensive but extremely enjoyable drink, because it's going to be the only drink of the night. Whatever it is, appreciate its nuances slowly.\\nBring the glass to your lips every now and then and tilt it. Instead of drinking, however, simply inhale the aroma.\\nTaste the drink as you swallow it. If it's not worth tasting then it's not worth drinking.\\nEveryone has a different alcohol tolerance, so drink for yourself, not to prove something or keep up with a buddy.\"}, {\"编号\": 4, \"标题\": \"Drink water before, between, and after drinks.\", \"描述\": \"Water is proven to help alcohol absorption and breakdown and gives you something to drink before refilling your cup. Aim to drink a glass of water before each drink, then have a glass between drinks as well.\\nSip the water slowly to put more time between alcoholic drinks.\"}, {\"编号\": 5, \"标题\": \"Stop drinking and eat something.\", \"描述\": \"Food, contrary to popular belief, does not prevent you from getting drunk. It can, however, slow down the time it takes the booze to make it to your brain. Eating also fills you up and prevents you from downing drinks in the interim.\"}, {\"编号\": 6, \"标题\": \"Make mixed drinks yourself, diluting the alcohol.\", \"描述\": \"When drinking, stick to mixed drinks that you can control. You can, for example, use a half shot of alcohol instead of a full shot and fill the rest up with soda or mixer. This helps you stay involved in the party but prevents you from drinking too much too fast.\\nTry a \\\"shandy,\\\" which is a light beer mixed with lemonade, to enjoy a little bit of alcohol responsibly.\"}, {\"编号\": 7, \"标题\": \"Have a partner.\", \"描述\": \"See if a buddy is looking to drink the same amount as you and avoid getting drunk. You can look out for each other, gently cutting the other off if things seem to get out of hand. It also makes it easier to stay sober if everyone around you is getting sober, but you have your buddy on your level.\"}, {\"编号\": 8, \"标题\": \"Know what you're drinking.\", \"描述\": \"Do not just accept drinks, especially at parties. While one drink an hour is normally a good guideline, mixed drinks at house parties and events can vary wildly in strength. They are also sweetened so much that the actual alcohol content is masked. If you find yourself in this situation, stick to beer, wine, or mixing your own drinks.\\nDon't mix types of alcohol, like liquor, beer, and wine, in the same night. It makes it much harder to know how much actual alcohol you're consuming.\"}]}, {\"编号\": 2, \"标题\": \"Drinking Without Getting Drunk\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make moderation your best friend.\", \"描述\": \"At the end of the day, if alcohol is going into your body, you will get drunk. Once the chemicals are in your body, they have to naturally filter out through your liver, and they will head to the brain on the way through your blood. Drinking responsibly is your best bet. That said, the following tips should help you mitigate the effects a bit and prevent getting sloshed after a few beers.\"}, {\"编号\": 2, \"标题\": \"Eat greasy, fatty snacks while drinking.\", \"描述\": \"Keep on knocking back some snacks, as the fat will help form a buffer against the alcohol. This makes the alcohol enter your body more slowly. Your waistline won't thank you, but your brain will. Good options include:\\nFast Food\\nNuts\\nPizza\\nIce cream and milkshakes (dairy may also help slow down alcohol).\"}, {\"编号\": 3, \"标题\": \"Eat a spoonful of yeast to negate some effects of the alcohol.\", \"描述\": \"A small spoonful of baker's yeast has been shown to break down alcohol the same way your liver does, preventing you from getting as drunk as you would without it. Simply mix the yeast in with water or yogurt and down it before you start drinking. While the effects aren't enormous, they can potentially lower your blood alcohol content by 20-30%.\\nThis will keep you from absorbing some of the alcohol, but it will keep you from getting drunk by itself.\\nNote, however, that there is some scientific debate about the effectiveness of using yeast.\"}, {\"编号\": 4, \"标题\": \"Build up a tolerance to alcohol over time.\", \"描述\": \"The more regularly you drink, the faster your body will get used to the feeling of drunkenness. It will take more booze to feel drunk, allowing you to knock a few more back before feeling the spins. The more you drink, the greater your tolerance will be. Having a 1-2 glasses each night may make it easier to stay sober when drinking.\\nDue to a wide variety of physical, mental, and social affects, it is that you drink purely to raise your tolerance. It can lead to health problems and alcohol addiction quickly.\"}, {\"编号\": 5, \"标题\": \"Water down your drinks, especially mixed drinks.\", \"描述\": \"Put in more liquid and less alcohol. You'll still be able to drink, but you'll be able to space out the actual alcohol, keeping you soberer. You can even water down beer by mixing it with lemonade, crafting a \\\"shandy\\\" instead of a straight beer.\\nGo alcohol free. There are many great alcohol-free beers and ciders and there are mocktails, sodas, juices, etc. that you can continue to enjoy guilt-free.\"}, {\"编号\": 6, \"标题\": \"Have a glass of milk before drinking, and another in the middle of the night.\", \"描述\": \"Dairy lines your stomach, making it less able to absorb alcohol. It will get into your body eventually, of course, but it will take a bit longer, allowing your liver to eliminate some of it before the rest hits your system.\\nCarbonated beverages may disrupt this stomach lining, so it may not work with beer and cocktails with soda.\\nLike many other methods, there is scientific debate on the effectiveness. But many stories attest to milk's positive effects.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Peer Pressure\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be confident in your decision not to drink.\", \"描述\": \"Alcohol isn't for everyone, and it certainly isn't a \\\"healthy life choice.\\\" So don't feel like you are lame or unexciting because you don't want to drink. Understanding your own reasons not to drink will help you say no in even the trickiest situations.\\nIf you've made a decision not to drink, for whatever reason, stick to it. \\\"Just one drink\\\" is often the recipe for an unpleasant night.\\nYou do not owe anyone an explanation for why you don't want to drink. Alcohol is a recreational drug, not a way of life or philosophy. If you don't want to drink, then so be it.\"}, {\"编号\": 2, \"标题\": \"Avoid situations which frequently lead to drinking.\", \"描述\": \"Going to bars or house parties is like asking for temptation, especially if you are trying to quit drinking or are easily pressured. Suggest alternative events for your friends, find new places to hang out, and try and plan activities to do other than just sitting and drinking.\\nYou do not have to avoid all people who drink. Rather, make sure there won't be a strong drinking culture that could tempt you or lead others to pressure you to \\\"join the gang.\\\"\\nLet your close friends know in advance that you are not drinking. Let them know why and ask them to help you stay sober so that they are on your side before the party starts.\"}, {\"编号\": 3, \"标题\": \"Learn to say no quickly and confidently.\", \"描述\": \"When someone asks if you'd like a drink,the best response is a simple, firm \\\"No thank you.\\\" While this should be enough, oftentimes people will push you for an explanation or reason, or will plead with you to have a drink with them. You want a quick, direct, and honest \\\"no\\\" ready when offered. Make sure you make good eye contact and say your words clearly and firmly:\\n\\\"I don't drink anymore, thank you.\\\"\\n\\\"I'm the designated driver tonight.\\\"\\n\\\"I'm allergic to alcohol!\\\" is a great, joking way to lighten the mood when refusing.\"}, {\"编号\": 4, \"标题\": \"Hold another drink in your hand.\", \"描述\": \"This is often enough to convince people not to ask you to drink. It doesn't matter what it is, but sodas and other fizzy drinks are often great ways to imply that you're drinking without actually imbibing.\\nTalk to the bartender ahead of time and let him know that you won't be drinking alcohol. Tip him/her anyway and thank them for soda and water.\\nIf someone is super persistent, just take the drink and leave it in your hand. Once you have the drink you should feel free to leave it without drinking, and most people won't know that it isn't simply a refilled glass\"}, {\"编号\": 5, \"标题\": \"Find activities other than simply \\\"getting drunk.\", \"描述\": \"You're likely to drink a whole lot less when you're in a place with distractions such as food, games like bowling, darts or billiards, or going out to a show of concert. You're also more likely to forgo drinks if the lighting is up, the place isn't crowded, and you feel comfortable. Make sure people have something else to do or talk about and drinking will become a background activity, not the main event.\"}, {\"编号\": 6, \"标题\": \"Remove yourself from the situation if the pressure becomes too much.\", \"描述\": \"If the constant badgering to have a drink is beginning to ruin your night, it's time to go. Alcohol is not, and should not be, an activity by itself. If the only thing people are doing is getting drunk and they do not respect your decision to stay sober then you should leave.\"}, {\"编号\": 7, \"标题\": \"Find ways to avoid temptation.\", \"描述\": \"If you know you're going to want to drink more than you should, implement some methods to remind yourself to stop. Remember the reasons why you don't want to get drunk, and think about why a sober night is important to you. Some suggestions include:\\nUse the rubber band flick trick. Wear a rubber band around your wrist. Every time you feel the temptation to drink, flick yourself back into making a conscious choice not to.\\nHave a buddy remind you when enough is enough. This might be a buddy who doesn't drink or is good at knowing his or her own limits and stopping. Or it could be a family member.\\nRemind yourself that the ultimate aim is to be healthy and happy and that this is the choice you have decided to make. You can tell other people this too, if they badger you.\\nDistract yourself. Get up and dance, talk to someone for a while, or play a game of pool.\\nAllow yourself different rewards, like a shopping spree, a favorite item of food, seeing a movie, or calling a friend long-distance, if you're able to refrain from alcohol.\"}], \"小提示\": [\"If you use food as a way of allowing yourself to drink more, you'll still get drunk. Don't misuse this solution.\\n\", \"Be educated about the problems associated with alcohol. There are plenty of educational resources available online and through community centers that have information about alcohol problems and diseases. Grab some of this and read up to help you stay sobered up.\\n\", \"Avoid discussing drinking habits, whether it's who can outdo whom or an announcement you've decided to not drink. Not only do these make for a boring topic of conversation but they draw attention to alcohol as an issue and they have the potential to up the ante and egg you on to drink if it gets too competitive or pushy. Change the subject instead or take a quick toilet break.\\n\"], \"注意事项\": [\"Buy your own non-alcoholic drinks if you can't trust your friends or others to do it. Even though they mean well, buying you an alcoholic beverage when you don't want one is peer pressure and unfair.\\n\", \"If you have problems with addiction and alcoholism, take some time to find help.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,048 | How to Avoid Getting Embarrassed | 1. Building Self-Confidence
1-1. Focus on your strengths.
This is the first step to building self-confidence. Since embarrassment is linked to feeling inadequate, reminding yourself of your positive qualities can help you feel less embarrassed in social situations.
What are you good at? What are your best attributes? Make a list. Solicit input from your closest friends and family members. Remember to list personality traits, skills and talents, physical features, social or interpersonal skills, and anything else you can think of. Read the list every morning, and add to it!
Be kind to yourself, and practice positive self-talk. When you look in the mirror in the morning, smile at yourself and say, "You deserve to be happy today!" You can also pick a physical feature that you love about yourself, and give yourself compliments. Try, "Good morning gorgeous! You have the best smile!"
1-2. Figure out your challenges, then set goals.
Identify the challenges that might cause you to feel insecure or inadequate. Try to work on these challenges and set measurable, attainable goals to improve in these areas as much as possible.
For example, if you are easily embarrassed by small talk because you don't consider yourself to have strong interpersonal skills, you can first work on your interpersonal skills, then set a goal to challenge yourself in that area.
Developing interpersonal skills starts by becoming aware of the messages you are sending and then practicing sending different ones. You can team up with a friend (preferably someone with great social skills) and do some role-playing to improve your skills. Be sure to check out Develop Interpersonal Skills to learn more about developing interpersonal skills.
Set a small goal to initiate conversation with one peer every week. Gradually you can increase the number of conversations until you are up to one every day.
Check out Gain Confidence for more tips on how to develop your self-confidence.
1-3. Maintain relationships that build you up.
Sometimes a lack of self-confidence can be traced to friends or family members who berate you or put too much focus on superficial things like having the best clothes or the most stylish make-up. Recognize if your close friends and family build you up or tear you down, and don't be afraid to find new friends if yours are causing you pain.
Good friends celebrate with you when you succeed and challenge you to try new things.
After you spend time with a friend, ask yourself how you feel: Do you feel renewed and refreshed, ready to take on another day? Or do you feel drained and exhausted, as if you've had to put up a front? Your emotional state after spending time with someone can tell you a lot about that person's effect on your self-confidence and general emotional well-being.
1-4. Understand that everyone feels embarrassment.
Embarrassment occurs most often when we feel that people are looking at us and judging us as inadequate. It can happen suddenly (for instance, if you trip in public) or it can build up (as you prepare a public speech), but it always has its roots in our fear of inadequacy and feelings of insecurity. Simply recognizing that everyone experiences embarrassment is one of the most important steps in helping you to overcome it yourself.
Most people struggle with feelings of inadequacy throughout their lives, and embarrassment in social situations is a very common way it manifests. Try looking at celebrities with new eyes: Jim Carey, Kim Cattrall, and William Shatner have all struggled with crippling stage fright that almost derailed their careers. But all of them have gone on to hugely successful careers.
Feelings of inadequacy are often traced all the way back to childhood. For example, if you felt you had to fight for your parent's approval or attention, if what you did was never good enough to get their attention, or if you were bullied by your peers, you might struggle with feelings of inadequacy even as an adult. In some cases, you might benefit from therapy to deal with childhood issues that contribute to your feelings of embarrassment today.
2. Handling Embarrassment
2-1. Recognize your embarrassment triggers.
What types of situations are most embarrassing for you? Are you most embarrassed when you feel strangers are judging you, such as when you have to give a speech to a large audience? Or do you feel most embarrassed when those close to you see you do something awkward, like when food is stuck in your teeth or toilet paper on your feet?
Some people tend to experience the most embarrassment when people they know see them do something wrong. This feeling is closely related to shame.
Other triggers include other people saying or doing things that seem inappropriate (such as talking about sex or bodily functions around you).
Other times, embarrassment comes from general feelings of inadequacy. This might manifest as a fear of meeting new people, embarrassment about your appearance, or fear to speak up in class.
2-2. Recognize that it's OK to be embarrassed.
Every person experiences embarrassment; it's part of being human! Just like making mistakes and learning from them, embarrassing situations can teach you a lot about who you are as a person and what you value. It can also teach you about areas where you want to grow as a person.
Being easily embarrassed is a personality trait, part of what makes you who you are. People who are easily embarrassed also tend to feel other emotions deeply, making them great empathizers and great friends. Be proud of who you are!
Ask your friends about embarrassing things that have happened to them. This will reassure you that everyone goes through embarrassing moments!
2-3. Forget past mistakes.
It is easy to dwell on embarrassing things that have happened to you and imagine that other people think of those things when they see you. The truth is, most people have enough of their own insecurities to think about without worrying about your issues!
Occasionally, it's OK to relive past embarrassment, if only to put current embarrassing situations in perspective. After all, you lived through every past embarrassing thing you've ever done, so why should this one be any different?
Otherwise, be kind to yourself and allow yourself to forget and move on. What would you say to a good friend who was in your shoes? Remember to be a friend to yourself.
2-4. Avoid situations that you know will be embarrassing.
Sometimes, recognizing the type of embarrassment you are most prone to can help you avoid situations where you are likely to encounter your trigger.
If you must give a speech and public speaking is your trigger, try using a Powerpoint slideshow or other visual aid. This helps by subtly distracting people from staring at you as you talk. Also, practice until you are perfectly familiar with all of your material; this will make you more confident that you know your stuff.
2-5. Ask your friends for support.
If you trust your family and friends to not take advantage of your insecurities by purposely embarrassing you, you can enlist them to help you avoid embarrassing situations. Let your friends know what issues are most embarrassing for you and ask them to help you avoid them.
If your friends tend to point out that your face is turning red, ask them to stop. Studies show that simply telling someone that their face is red will make their face turn redder!
Ask people you trust to stop teasing you about sensitive topics. For some people, the most embarrassing thing is when they are teased about an insecurity (like a physical attribute or someone they have a crush on). If someone really cares about you and learns that this issue bothers you, they will stop teasing you. If they don't stop, it might be time to find new friends.
3. Coping Strategies
3-1. Control your physiological responses.
The body registers embarrassment as fear, and initiates a fear response consisting of symptoms like a racing heart beat, sweaty palms, blushing cheeks, and a stammering voice. With practice, you can learn to control these physiological responses by focusing your attention and calming your mind, using techniques similar to those used to calm panic attacks.
Focus your attention on something in the room that is non-threatening, like a clock, poster, or even a crack on the wall. Think about the details of that thing, and then begin practicing deep breathing techniques.
Breathe slowly and deeply, counting to three during each inhale and exhale. Focus on the feelings of the air filling up your chest and leaving your body. Imagine stress and anxiety leaving in your breath.
If the embarrassing situation is something planned (such as a speech or meeting your significant other's parents), try to do something relaxing right before it begins. Many stage performers have pre-show rituals that help them to focus and get rid of last minute stage fright. Brian Wilson of the Beach Boys, for example, gets a massage and says a prayer before every show.
3-2. Acknowledge the embarrassment.
If you do something unexpected and embarrassing, such as spilling your drink on the conference room table or calling your boss by the wrong name, acknowledging the situation helps lighten the mood.
Try explaining why the situation happened. For instance, say "I am so sorry I called you the wrong name! It is because so-and-so has been on my mind this week."
You can also try asking for help. If you spill something or trip on the ground, ask an onlooker to help you out. Instead of laughing at your mistake, they become invested in a solution to the problem.
3-3. Laugh along.
If you do something embarrassing during a meeting or in class, odds are good that someone in the room will giggle. Laughing at awkward situations is a natural human response, and doesn't mean that the person thinks less of you. Laughing along shows that you have a good sense of humor and don't take yourself too seriously.
Studies show that using humor to offset embarrassing situations is the most effective solution, so learn to laugh at yourself. You can make a joke if you're quick on your feet (for example, if you spill coffee on a report during a meeting, you might say, "I hope there wasn't anything important in there!"), but if not, just smile and say, "Well, that was awkward!"
3-4. Recognize if it's more than embarrassment.
Sometimes the tendency to become embarrassed can be a trait of a perfectionist personality. But more rarely, overwhelming feelings of embarrassment can signal a social anxiety disorder.
If your fear of becoming embarrassed or being judged by others interferes with day to day activities or makes it hard for you to enjoy social life, you might have a disorder called social phobia (sometimes known as social anxiety disorder). While most people experience embarrassment if they have to give a public speech or if they trip in front of a crowd, people with social phobia might be embarrassed by simple everyday things like ordering at a restaurant or eating in public. Symptoms of social phobia usually emerge around puberty.
There are several treatment options for people suffering from social phobia, including psychotherapy or medication. Talk to your doctor to get a referral to a therapist or psychologist.
Tips
Being embarrassed is not the worst thing in life, and besides everyone gets embarrassed sometimes.
Looking back at the embarrassing times is sometimes a good thing because you can learn from mistakes that you made.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Building Self-Confidence\\n1-1. Focus on your strengths.\\nThis is the first step to building self-confidence. Since embarrassment is linked to feeling inadequate, reminding yourself of your positive qualities can help you feel less embarrassed in social situations.\\nWhat are you good at? What are your best attributes? Make a list. Solicit input from your closest friends and family members. Remember to list personality traits, skills and talents, physical features, social or interpersonal skills, and anything else you can think of. Read the list every morning, and add to it!\\nBe kind to yourself, and practice positive self-talk. When you look in the mirror in the morning, smile at yourself and say, \\\"You deserve to be happy today!\\\" You can also pick a physical feature that you love about yourself, and give yourself compliments. Try, \\\"Good morning gorgeous! You have the best smile!\\\"\\n1-2. Figure out your challenges, then set goals.\\nIdentify the challenges that might cause you to feel insecure or inadequate. Try to work on these challenges and set measurable, attainable goals to improve in these areas as much as possible.\\nFor example, if you are easily embarrassed by small talk because you don't consider yourself to have strong interpersonal skills, you can first work on your interpersonal skills, then set a goal to challenge yourself in that area.\\nDeveloping interpersonal skills starts by becoming aware of the messages you are sending and then practicing sending different ones. You can team up with a friend (preferably someone with great social skills) and do some role-playing to improve your skills. Be sure to check out Develop Interpersonal Skills to learn more about developing interpersonal skills.\\nSet a small goal to initiate conversation with one peer every week. Gradually you can increase the number of conversations until you are up to one every day.\\nCheck out Gain Confidence for more tips on how to develop your self-confidence.\\n1-3. Maintain relationships that build you up.\\nSometimes a lack of self-confidence can be traced to friends or family members who berate you or put too much focus on superficial things like having the best clothes or the most stylish make-up. Recognize if your close friends and family build you up or tear you down, and don't be afraid to find new friends if yours are causing you pain.\\nGood friends celebrate with you when you succeed and challenge you to try new things.\\nAfter you spend time with a friend, ask yourself how you feel: Do you feel renewed and refreshed, ready to take on another day? Or do you feel drained and exhausted, as if you've had to put up a front? Your emotional state after spending time with someone can tell you a lot about that person's effect on your self-confidence and general emotional well-being.\\n1-4. Understand that everyone feels embarrassment.\\nEmbarrassment occurs most often when we feel that people are looking at us and judging us as inadequate. It can happen suddenly (for instance, if you trip in public) or it can build up (as you prepare a public speech), but it always has its roots in our fear of inadequacy and feelings of insecurity. Simply recognizing that everyone experiences embarrassment is one of the most important steps in helping you to overcome it yourself.\\nMost people struggle with feelings of inadequacy throughout their lives, and embarrassment in social situations is a very common way it manifests. Try looking at celebrities with new eyes: Jim Carey, Kim Cattrall, and William Shatner have all struggled with crippling stage fright that almost derailed their careers. But all of them have gone on to hugely successful careers.\\nFeelings of inadequacy are often traced all the way back to childhood. For example, if you felt you had to fight for your parent's approval or attention, if what you did was never good enough to get their attention, or if you were bullied by your peers, you might struggle with feelings of inadequacy even as an adult. In some cases, you might benefit from therapy to deal with childhood issues that contribute to your feelings of embarrassment today.\\n2. Handling Embarrassment\\n2-1. Recognize your embarrassment triggers.\\nWhat types of situations are most embarrassing for you? Are you most embarrassed when you feel strangers are judging you, such as when you have to give a speech to a large audience? Or do you feel most embarrassed when those close to you see you do something awkward, like when food is stuck in your teeth or toilet paper on your feet?\\nSome people tend to experience the most embarrassment when people they know see them do something wrong. This feeling is closely related to shame.\\nOther triggers include other people saying or doing things that seem inappropriate (such as talking about sex or bodily functions around you).\\nOther times, embarrassment comes from general feelings of inadequacy. This might manifest as a fear of meeting new people, embarrassment about your appearance, or fear to speak up in class.\\n2-2. Recognize that it's OK to be embarrassed.\\nEvery person experiences embarrassment; it's part of being human! Just like making mistakes and learning from them, embarrassing situations can teach you a lot about who you are as a person and what you value. It can also teach you about areas where you want to grow as a person.\\nBeing easily embarrassed is a personality trait, part of what makes you who you are. People who are easily embarrassed also tend to feel other emotions deeply, making them great empathizers and great friends. Be proud of who you are!\\nAsk your friends about embarrassing things that have happened to them. This will reassure you that everyone goes through embarrassing moments!\\n2-3. Forget past mistakes.\\nIt is easy to dwell on embarrassing things that have happened to you and imagine that other people think of those things when they see you. The truth is, most people have enough of their own insecurities to think about without worrying about your issues!\\nOccasionally, it's OK to relive past embarrassment, if only to put current embarrassing situations in perspective. After all, you lived through every past embarrassing thing you've ever done, so why should this one be any different?\\nOtherwise, be kind to yourself and allow yourself to forget and move on. What would you say to a good friend who was in your shoes? Remember to be a friend to yourself.\\n2-4. Avoid situations that you know will be embarrassing.\\nSometimes, recognizing the type of embarrassment you are most prone to can help you avoid situations where you are likely to encounter your trigger.\\nIf you must give a speech and public speaking is your trigger, try using a Powerpoint slideshow or other visual aid. This helps by subtly distracting people from staring at you as you talk. Also, practice until you are perfectly familiar with all of your material; this will make you more confident that you know your stuff.\\n2-5. Ask your friends for support.\\nIf you trust your family and friends to not take advantage of your insecurities by purposely embarrassing you, you can enlist them to help you avoid embarrassing situations. Let your friends know what issues are most embarrassing for you and ask them to help you avoid them.\\nIf your friends tend to point out that your face is turning red, ask them to stop. Studies show that simply telling someone that their face is red will make their face turn redder!\\nAsk people you trust to stop teasing you about sensitive topics. For some people, the most embarrassing thing is when they are teased about an insecurity (like a physical attribute or someone they have a crush on). If someone really cares about you and learns that this issue bothers you, they will stop teasing you. If they don't stop, it might be time to find new friends.\\n3. Coping Strategies\\n3-1. Control your physiological responses.\\nThe body registers embarrassment as fear, and initiates a fear response consisting of symptoms like a racing heart beat, sweaty palms, blushing cheeks, and a stammering voice. With practice, you can learn to control these physiological responses by focusing your attention and calming your mind, using techniques similar to those used to calm panic attacks.\\nFocus your attention on something in the room that is non-threatening, like a clock, poster, or even a crack on the wall. Think about the details of that thing, and then begin practicing deep breathing techniques.\\nBreathe slowly and deeply, counting to three during each inhale and exhale. Focus on the feelings of the air filling up your chest and leaving your body. Imagine stress and anxiety leaving in your breath.\\nIf the embarrassing situation is something planned (such as a speech or meeting your significant other's parents), try to do something relaxing right before it begins. Many stage performers have pre-show rituals that help them to focus and get rid of last minute stage fright. Brian Wilson of the Beach Boys, for example, gets a massage and says a prayer before every show.\\n3-2. Acknowledge the embarrassment.\\nIf you do something unexpected and embarrassing, such as spilling your drink on the conference room table or calling your boss by the wrong name, acknowledging the situation helps lighten the mood.\\nTry explaining why the situation happened. For instance, say \\\"I am so sorry I called you the wrong name! It is because so-and-so has been on my mind this week.\\\"\\nYou can also try asking for help. If you spill something or trip on the ground, ask an onlooker to help you out. Instead of laughing at your mistake, they become invested in a solution to the problem.\\n3-3. Laugh along.\\nIf you do something embarrassing during a meeting or in class, odds are good that someone in the room will giggle. Laughing at awkward situations is a natural human response, and doesn't mean that the person thinks less of you. Laughing along shows that you have a good sense of humor and don't take yourself too seriously.\\nStudies show that using humor to offset embarrassing situations is the most effective solution, so learn to laugh at yourself. You can make a joke if you're quick on your feet (for example, if you spill coffee on a report during a meeting, you might say, \\\"I hope there wasn't anything important in there!\\\"), but if not, just smile and say, \\\"Well, that was awkward!\\\"\\n3-4. Recognize if it's more than embarrassment.\\nSometimes the tendency to become embarrassed can be a trait of a perfectionist personality. But more rarely, overwhelming feelings of embarrassment can signal a social anxiety disorder.\\nIf your fear of becoming embarrassed or being judged by others interferes with day to day activities or makes it hard for you to enjoy social life, you might have a disorder called social phobia (sometimes known as social anxiety disorder). While most people experience embarrassment if they have to give a public speech or if they trip in front of a crowd, people with social phobia might be embarrassed by simple everyday things like ordering at a restaurant or eating in public. Symptoms of social phobia usually emerge around puberty.\\nThere are several treatment options for people suffering from social phobia, including psychotherapy or medication. Talk to your doctor to get a referral to a therapist or psychologist.\\nTips\\nBeing embarrassed is not the worst thing in life, and besides everyone gets embarrassed sometimes.\\nLooking back at the embarrassing times is sometimes a good thing because you can learn from mistakes that you made.\\n\", \"简要回答\": \"It's a feeling we have all experienced: You do or say something wrong, and all eyes are on you. You're sure that everyone is judging you and thinking about your mistake. Your face starts to redden, your heart starts to race, and you wish you were anywhere else. These feelings of embarrassment are a universal human experience, but even though they are common, they are definitely not pleasant. Fortunately, you can take steps to build your self-confidence, avoid embarrassing situations, and deal with embarrassment in the moment.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Self-Confidence\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on your strengths.\", \"描述\": \"This is the first step to building self-confidence. Since embarrassment is linked to feeling inadequate, reminding yourself of your positive qualities can help you feel less embarrassed in social situations.\\nWhat are you good at? What are your best attributes? Make a list. Solicit input from your closest friends and family members. Remember to list personality traits, skills and talents, physical features, social or interpersonal skills, and anything else you can think of. Read the list every morning, and add to it!\\nBe kind to yourself, and practice positive self-talk. When you look in the mirror in the morning, smile at yourself and say, \\\"You deserve to be happy today!\\\" You can also pick a physical feature that you love about yourself, and give yourself compliments. Try, \\\"Good morning gorgeous! You have the best smile!\\\"\"}, {\"编号\": 2, \"标题\": \"Figure out your challenges, then set goals.\", \"描述\": \"Identify the challenges that might cause you to feel insecure or inadequate. Try to work on these challenges and set measurable, attainable goals to improve in these areas as much as possible.\\nFor example, if you are easily embarrassed by small talk because you don't consider yourself to have strong interpersonal skills, you can first work on your interpersonal skills, then set a goal to challenge yourself in that area.\\nDeveloping interpersonal skills starts by becoming aware of the messages you are sending and then practicing sending different ones. You can team up with a friend (preferably someone with great social skills) and do some role-playing to improve your skills. Be sure to check out Develop Interpersonal Skills to learn more about developing interpersonal skills.\\nSet a small goal to initiate conversation with one peer every week. Gradually you can increase the number of conversations until you are up to one every day.\\nCheck out Gain Confidence for more tips on how to develop your self-confidence.\"}, {\"编号\": 3, \"标题\": \"Maintain relationships that build you up.\", \"描述\": \"Sometimes a lack of self-confidence can be traced to friends or family members who berate you or put too much focus on superficial things like having the best clothes or the most stylish make-up. Recognize if your close friends and family build you up or tear you down, and don't be afraid to find new friends if yours are causing you pain.\\nGood friends celebrate with you when you succeed and challenge you to try new things.\\nAfter you spend time with a friend, ask yourself how you feel: Do you feel renewed and refreshed, ready to take on another day? Or do you feel drained and exhausted, as if you've had to put up a front? Your emotional state after spending time with someone can tell you a lot about that person's effect on your self-confidence and general emotional well-being.\"}, {\"编号\": 4, \"标题\": \"Understand that everyone feels embarrassment.\", \"描述\": \"Embarrassment occurs most often when we feel that people are looking at us and judging us as inadequate. It can happen suddenly (for instance, if you trip in public) or it can build up (as you prepare a public speech), but it always has its roots in our fear of inadequacy and feelings of insecurity. Simply recognizing that everyone experiences embarrassment is one of the most important steps in helping you to overcome it yourself.\\nMost people struggle with feelings of inadequacy throughout their lives, and embarrassment in social situations is a very common way it manifests. Try looking at celebrities with new eyes: Jim Carey, Kim Cattrall, and William Shatner have all struggled with crippling stage fright that almost derailed their careers. But all of them have gone on to hugely successful careers.\\nFeelings of inadequacy are often traced all the way back to childhood. For example, if you felt you had to fight for your parent's approval or attention, if what you did was never good enough to get their attention, or if you were bullied by your peers, you might struggle with feelings of inadequacy even as an adult. In some cases, you might benefit from therapy to deal with childhood issues that contribute to your feelings of embarrassment today.\"}]}, {\"编号\": 2, \"标题\": \"Handling Embarrassment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Recognize your embarrassment triggers.\", \"描述\": \"What types of situations are most embarrassing for you? Are you most embarrassed when you feel strangers are judging you, such as when you have to give a speech to a large audience? Or do you feel most embarrassed when those close to you see you do something awkward, like when food is stuck in your teeth or toilet paper on your feet?\\nSome people tend to experience the most embarrassment when people they know see them do something wrong. This feeling is closely related to shame.\\nOther triggers include other people saying or doing things that seem inappropriate (such as talking about sex or bodily functions around you).\\nOther times, embarrassment comes from general feelings of inadequacy. This might manifest as a fear of meeting new people, embarrassment about your appearance, or fear to speak up in class.\"}, {\"编号\": 2, \"标题\": \"Recognize that it's OK to be embarrassed.\", \"描述\": \"Every person experiences embarrassment; it's part of being human! Just like making mistakes and learning from them, embarrassing situations can teach you a lot about who you are as a person and what you value. It can also teach you about areas where you want to grow as a person.\\nBeing easily embarrassed is a personality trait, part of what makes you who you are. People who are easily embarrassed also tend to feel other emotions deeply, making them great empathizers and great friends. Be proud of who you are!\\nAsk your friends about embarrassing things that have happened to them. This will reassure you that everyone goes through embarrassing moments!\"}, {\"编号\": 3, \"标题\": \"Forget past mistakes.\", \"描述\": \"It is easy to dwell on embarrassing things that have happened to you and imagine that other people think of those things when they see you. The truth is, most people have enough of their own insecurities to think about without worrying about your issues!\\nOccasionally, it's OK to relive past embarrassment, if only to put current embarrassing situations in perspective. After all, you lived through every past embarrassing thing you've ever done, so why should this one be any different?\\nOtherwise, be kind to yourself and allow yourself to forget and move on. What would you say to a good friend who was in your shoes? Remember to be a friend to yourself.\"}, {\"编号\": 4, \"标题\": \"Avoid situations that you know will be embarrassing.\", \"描述\": \"Sometimes, recognizing the type of embarrassment you are most prone to can help you avoid situations where you are likely to encounter your trigger.\\nIf you must give a speech and public speaking is your trigger, try using a Powerpoint slideshow or other visual aid. This helps by subtly distracting people from staring at you as you talk. Also, practice until you are perfectly familiar with all of your material; this will make you more confident that you know your stuff.\"}, {\"编号\": 5, \"标题\": \"Ask your friends for support.\", \"描述\": \"If you trust your family and friends to not take advantage of your insecurities by purposely embarrassing you, you can enlist them to help you avoid embarrassing situations. Let your friends know what issues are most embarrassing for you and ask them to help you avoid them.\\nIf your friends tend to point out that your face is turning red, ask them to stop. Studies show that simply telling someone that their face is red will make their face turn redder!\\nAsk people you trust to stop teasing you about sensitive topics. For some people, the most embarrassing thing is when they are teased about an insecurity (like a physical attribute or someone they have a crush on). If someone really cares about you and learns that this issue bothers you, they will stop teasing you. If they don't stop, it might be time to find new friends.\"}]}, {\"编号\": 3, \"标题\": \"Coping Strategies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Control your physiological responses.\", \"描述\": \"The body registers embarrassment as fear, and initiates a fear response consisting of symptoms like a racing heart beat, sweaty palms, blushing cheeks, and a stammering voice. With practice, you can learn to control these physiological responses by focusing your attention and calming your mind, using techniques similar to those used to calm panic attacks.\\nFocus your attention on something in the room that is non-threatening, like a clock, poster, or even a crack on the wall. Think about the details of that thing, and then begin practicing deep breathing techniques.\\nBreathe slowly and deeply, counting to three during each inhale and exhale. Focus on the feelings of the air filling up your chest and leaving your body. Imagine stress and anxiety leaving in your breath.\\nIf the embarrassing situation is something planned (such as a speech or meeting your significant other's parents), try to do something relaxing right before it begins. Many stage performers have pre-show rituals that help them to focus and get rid of last minute stage fright. Brian Wilson of the Beach Boys, for example, gets a massage and says a prayer before every show.\"}, {\"编号\": 2, \"标题\": \"Acknowledge the embarrassment.\", \"描述\": \"If you do something unexpected and embarrassing, such as spilling your drink on the conference room table or calling your boss by the wrong name, acknowledging the situation helps lighten the mood.\\nTry explaining why the situation happened. For instance, say \\\"I am so sorry I called you the wrong name! It is because so-and-so has been on my mind this week.\\\"\\nYou can also try asking for help. If you spill something or trip on the ground, ask an onlooker to help you out. Instead of laughing at your mistake, they become invested in a solution to the problem.\"}, {\"编号\": 3, \"标题\": \"Laugh along.\", \"描述\": \"If you do something embarrassing during a meeting or in class, odds are good that someone in the room will giggle. Laughing at awkward situations is a natural human response, and doesn't mean that the person thinks less of you. Laughing along shows that you have a good sense of humor and don't take yourself too seriously.\\nStudies show that using humor to offset embarrassing situations is the most effective solution, so learn to laugh at yourself. You can make a joke if you're quick on your feet (for example, if you spill coffee on a report during a meeting, you might say, \\\"I hope there wasn't anything important in there!\\\"), but if not, just smile and say, \\\"Well, that was awkward!\\\"\"}, {\"编号\": 4, \"标题\": \"Recognize if it's more than embarrassment.\", \"描述\": \"Sometimes the tendency to become embarrassed can be a trait of a perfectionist personality. But more rarely, overwhelming feelings of embarrassment can signal a social anxiety disorder.\\nIf your fear of becoming embarrassed or being judged by others interferes with day to day activities or makes it hard for you to enjoy social life, you might have a disorder called social phobia (sometimes known as social anxiety disorder). While most people experience embarrassment if they have to give a public speech or if they trip in front of a crowd, people with social phobia might be embarrassed by simple everyday things like ordering at a restaurant or eating in public. Symptoms of social phobia usually emerge around puberty.\\nThere are several treatment options for people suffering from social phobia, including psychotherapy or medication. Talk to your doctor to get a referral to a therapist or psychologist.\"}], \"小提示\": [\"Being embarrassed is not the worst thing in life, and besides everyone gets embarrassed sometimes.\\n\", \"Looking back at the embarrassing times is sometimes a good thing because you can learn from mistakes that you made.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,049 | How to Avoid Getting Food in Your Braces | 1. Practicing Good Oral Hygiene
1-1. Maintain a balanced diet.
One of the best ways to keep food out of your braces is to eat a balanced, healthy diet because this automatically eliminates a lot of problematic foods (like sticky candy).
A balanced diet also means less sugar. Sugar causes plaque to form around braces, which can grab food while you eat.
1-2. Cut food into smaller pieces.
A key to eating what you want without getting food stuck in your braces is to cut it up. Don't bite into carrots or apples or corn on the cob (which can damage your braces anyway), but instead cut corn off the cob or cut uncooked produce into bite-size pieces.
Place these smaller pieces at the back of your mouth so that you can chew with your back teeth.
Avoid tearing food apart with your front teeth, where any particles can easily get stuck.
1-3. Eat slowly.
Eating slowly and carefully will not only alert you more quickly to food particles that snag on braces, but it will also prevent food from accumulating on your braces in the first place. Eating slowly allows you to get a feel for how the food is interacting with your braces.
1-4. Brush after meals.
For the best oral hygiene, brush your teeth four times a day, once after each meal and once right before bed. Such frequent brushing is bound to get food particles out of your braces, especially the pieces that didn't come off using other techniques like a toothpick.
Carry a travel-sized toothbrush and toothpaste in your purse or pockets in order to keep up good oral hygiene while you're out.
If you let plaque remain on your teeth by not brushing, it can leave stains on your teeth and cause inflamed gums, which may lead to spontaneous bleeding.
Your dentist may also tell you to use a fluoride mouthwash to further break down plaque.
2. Removing Food in Your Braces
2-1. Carry a pocket mirror.
If you're going out to eat with other people, you'll want to have a way to check your braces discreetly. It's nice to have your own mirror in case you feel a piece of food, or someone points out something in your braces, so that you don't have to leave in search of a mirror.
It's also good to check your braces in the pocket mirror quickly before engaging in conversation after the meal.
2-2. Check your braces for food.
You can do a braces check for embarrassing food particles with a pocket mirror, your tongue, or your finger. All of these can be done discreetly and quickly to minimize social awkwardness.
Pull out your pocket mirror and glance down at it without drawing attention to yourself.
Run your tongue over your braces to feel for large food particles while someone else is talking.
Pull a napkin over your mouth and run one finger over the most visible parts of your braces to check for large food pieces.
2-3. Keep a napkin handy.
Every time you go out to eat, snatch a napkin and keep it on your lap. You can use it as a shield for discreetly checking your braces during the meal.
Hold the napkin up as a visual barrier with one hand and get food out with the other hand.
2-4. Swish water in your mouth.
Water can act as a rinse for your braces. Always order a glass of water with your meal. Then simply pull a gulp of water into your mouth and quickly swish it around while you eat.
Do this while someone else is talking so that the focus is not on you.
Swishing water around like this repeatedly throughout a meal will go a long way toward keeping food from sticking to your braces.
Some dentists recommend rinsing with warm water throughout the day.
2-5. Carry toothpicks.
Toothpicks are an easy remedy for large, obvious food particles when you're out with friends. Keeping a stash of toothpicks in a sealed bag on your person will help you quickly dig out stubborn pieces of food that you find during or after a meal.
Only use toothpicks to get food out from behind wires and do not apply too much force or you risk detaching the bracket or bending the wire. Be careful to avoid using the toothpick between teeth to remove food since this can damage your teeth.
You can use a toothpick to clear blocked braces while sitting at the table by using a napkin as a shield.
Otherwise, go to the bathroom and use the mirror there to locate and eradicate food particles with a toothpick.
2-6. Purchase an interdental toothbrush.
Also called a proxabrush, this little brush is shaped like a tiny pipe cleaner and is much more effective than toothpicks. It fits easily into a purse or pocket. This more specialized tool can help you get more out of your braces than your finger as well.
Use it to clear food particles out from behind wires.
You can find interdental toothbrushes at most big box stores.
3. Choosing the Best Foods for Braces
3-1. Pick soft foods.
Soft foods help prevent damage to your braces, but they don't get much food stuck in your braces, either. Saying no to hard foods like hard candy and whole apples will prevent a difficult cleaning session later in the day. Choose foods like these:
Dairy —Yogurt, soft cheeses
Bread —Slices of soft bread, pancakes, soft tortillas
Grains —Pasta, rice
Meat —Cooked meats, lunch meat
Seafood —Most dinner fish like salmon and tilapia
Cooked vegetables
Mashable fruits —Bananas, applesauce
Soups
3-2. Avoid hard foods.
Some hard foods are healthy, but that doesn't mean you should eat them, at least not if you are looking to keep food out of your braces. Even apples and carrots should not be eaten whole when you want to keep food out of your braces. Unhealthy hard foods — like hard candy — should always be on your “no eat” list. Stay away from foods like these:
Nuts
Hard candy
Chips
Whole apples
Raw carrots
Hard crusty bread
Ice
Bagels
3-3. Eat less sugar.
Sugar gets stuck in your braces, even though it's invisible. When it does, it causes tooth decay from plaque build-up around the braces, and the potential for further damage like staining. To help keep sugar from getting trapped in your braces, avoid sugary foods like these:
Candy
Chocolate
Baked goods
Sweetened yogurt
Sugary syrups
3-4. Say no to sticky food.
One of the worst culprits for getting food stuck in your braces is sticky food. Not only does sticky food gravitate toward your braces, getting lodged behind the wires, it's often also sugary and can spell a plaque build-up disaster for your teeth. Here are some sticky foods to avoid:
Toffee
Licorice
Hard candy
Caramels
Tootsie rolls
All gum (even sugar free)
3-5. Drink sugar-free drinks.
While you do need to take a big drink of something during a meal to keep food out of your braces, if that beverage has sugar in it, you're just washing away food only to give your braces some bacteria-building material to hang onto. To keep your teeth free of decay-causing bacteria, follow every meal or snack with water.
If you absolutely have to, you may drink a sugary drink once a week if it is followed by water, which can pull any leftover sugar molecules away before they make purchase with plaque. #*Sugary drinks include: sweet tea, sports drinks, Kool-Aid, and soda.
Tips
Keep your mouth shut after eating, just until you can either take a peek at your pocket mirror or make it to the bathroom to check your braces.
If you're with a good friend or someone in your family and you're going somewhere afterward just ask them if you have any food in your braces.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Practicing Good Oral Hygiene\\n1-1. Maintain a balanced diet.\\nOne of the best ways to keep food out of your braces is to eat a balanced, healthy diet because this automatically eliminates a lot of problematic foods (like sticky candy).\\nA balanced diet also means less sugar. Sugar causes plaque to form around braces, which can grab food while you eat.\\n1-2. Cut food into smaller pieces.\\nA key to eating what you want without getting food stuck in your braces is to cut it up. Don't bite into carrots or apples or corn on the cob (which can damage your braces anyway), but instead cut corn off the cob or cut uncooked produce into bite-size pieces.\\nPlace these smaller pieces at the back of your mouth so that you can chew with your back teeth.\\nAvoid tearing food apart with your front teeth, where any particles can easily get stuck.\\n1-3. Eat slowly.\\nEating slowly and carefully will not only alert you more quickly to food particles that snag on braces, but it will also prevent food from accumulating on your braces in the first place. Eating slowly allows you to get a feel for how the food is interacting with your braces.\\n1-4. Brush after meals.\\nFor the best oral hygiene, brush your teeth four times a day, once after each meal and once right before bed. Such frequent brushing is bound to get food particles out of your braces, especially the pieces that didn't come off using other techniques like a toothpick.\\nCarry a travel-sized toothbrush and toothpaste in your purse or pockets in order to keep up good oral hygiene while you're out.\\nIf you let plaque remain on your teeth by not brushing, it can leave stains on your teeth and cause inflamed gums, which may lead to spontaneous bleeding.\\nYour dentist may also tell you to use a fluoride mouthwash to further break down plaque.\\n2. Removing Food in Your Braces\\n2-1. Carry a pocket mirror.\\nIf you're going out to eat with other people, you'll want to have a way to check your braces discreetly. It's nice to have your own mirror in case you feel a piece of food, or someone points out something in your braces, so that you don't have to leave in search of a mirror.\\nIt's also good to check your braces in the pocket mirror quickly before engaging in conversation after the meal.\\n2-2. Check your braces for food.\\nYou can do a braces check for embarrassing food particles with a pocket mirror, your tongue, or your finger. All of these can be done discreetly and quickly to minimize social awkwardness.\\nPull out your pocket mirror and glance down at it without drawing attention to yourself.\\nRun your tongue over your braces to feel for large food particles while someone else is talking.\\nPull a napkin over your mouth and run one finger over the most visible parts of your braces to check for large food pieces.\\n2-3. Keep a napkin handy.\\nEvery time you go out to eat, snatch a napkin and keep it on your lap. You can use it as a shield for discreetly checking your braces during the meal.\\nHold the napkin up as a visual barrier with one hand and get food out with the other hand.\\n2-4. Swish water in your mouth.\\nWater can act as a rinse for your braces. Always order a glass of water with your meal. Then simply pull a gulp of water into your mouth and quickly swish it around while you eat.\\nDo this while someone else is talking so that the focus is not on you.\\nSwishing water around like this repeatedly throughout a meal will go a long way toward keeping food from sticking to your braces.\\nSome dentists recommend rinsing with warm water throughout the day.\\n2-5. Carry toothpicks.\\nToothpicks are an easy remedy for large, obvious food particles when you're out with friends. Keeping a stash of toothpicks in a sealed bag on your person will help you quickly dig out stubborn pieces of food that you find during or after a meal.\\n\\nOnly use toothpicks to get food out from behind wires and do not apply too much force or you risk detaching the bracket or bending the wire. Be careful to avoid using the toothpick between teeth to remove food since this can damage your teeth.\\nYou can use a toothpick to clear blocked braces while sitting at the table by using a napkin as a shield.\\nOtherwise, go to the bathroom and use the mirror there to locate and eradicate food particles with a toothpick.\\n2-6. Purchase an interdental toothbrush.\\nAlso called a proxabrush, this little brush is shaped like a tiny pipe cleaner and is much more effective than toothpicks. It fits easily into a purse or pocket. This more specialized tool can help you get more out of your braces than your finger as well.\\nUse it to clear food particles out from behind wires.\\nYou can find interdental toothbrushes at most big box stores.\\n3. Choosing the Best Foods for Braces\\n3-1. Pick soft foods.\\nSoft foods help prevent damage to your braces, but they don't get much food stuck in your braces, either. Saying no to hard foods like hard candy and whole apples will prevent a difficult cleaning session later in the day. Choose foods like these:\\nDairy —Yogurt, soft cheeses\\nBread —Slices of soft bread, pancakes, soft tortillas\\nGrains —Pasta, rice\\nMeat —Cooked meats, lunch meat\\nSeafood —Most dinner fish like salmon and tilapia\\nCooked vegetables\\nMashable fruits —Bananas, applesauce\\nSoups\\n3-2. Avoid hard foods.\\nSome hard foods are healthy, but that doesn't mean you should eat them, at least not if you are looking to keep food out of your braces. Even apples and carrots should not be eaten whole when you want to keep food out of your braces. Unhealthy hard foods — like hard candy — should always be on your “no eat” list. Stay away from foods like these:\\nNuts\\nHard candy\\nChips\\nWhole apples\\nRaw carrots\\nHard crusty bread\\nIce\\nBagels\\n3-3. Eat less sugar.\\nSugar gets stuck in your braces, even though it's invisible. When it does, it causes tooth decay from plaque build-up around the braces, and the potential for further damage like staining. To help keep sugar from getting trapped in your braces, avoid sugary foods like these:\\nCandy\\nChocolate\\nBaked goods\\nSweetened yogurt\\nSugary syrups\\n3-4. Say no to sticky food.\\nOne of the worst culprits for getting food stuck in your braces is sticky food. Not only does sticky food gravitate toward your braces, getting lodged behind the wires, it's often also sugary and can spell a plaque build-up disaster for your teeth. Here are some sticky foods to avoid:\\nToffee\\nLicorice\\nHard candy\\nCaramels\\nTootsie rolls\\nAll gum (even sugar free)\\n3-5. Drink sugar-free drinks.\\nWhile you do need to take a big drink of something during a meal to keep food out of your braces, if that beverage has sugar in it, you're just washing away food only to give your braces some bacteria-building material to hang onto. To keep your teeth free of decay-causing bacteria, follow every meal or snack with water.\\nIf you absolutely have to, you may drink a sugary drink once a week if it is followed by water, which can pull any leftover sugar molecules away before they make purchase with plaque. #*Sugary drinks include: sweet tea, sports drinks, Kool-Aid, and soda.\\nTips\\nKeep your mouth shut after eating, just until you can either take a peek at your pocket mirror or make it to the bathroom to check your braces.\\nIf you're with a good friend or someone in your family and you're going somewhere afterward just ask them if you have any food in your braces.\\n\", \"简要回答\": \"When you are out all day at school and work, you don't want to worry about how much food will be stuck in your braces by the time you get home. There are simple, quick ways to get food out of your braces, or to avoid getting food in them altogether. There are a few steps you can take to keep your braces food-free all day long.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Practicing Good Oral Hygiene\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain a balanced diet.\", \"描述\": \"One of the best ways to keep food out of your braces is to eat a balanced, healthy diet because this automatically eliminates a lot of problematic foods (like sticky candy).\\nA balanced diet also means less sugar. Sugar causes plaque to form around braces, which can grab food while you eat.\"}, {\"编号\": 2, \"标题\": \"Cut food into smaller pieces.\", \"描述\": \"A key to eating what you want without getting food stuck in your braces is to cut it up. Don't bite into carrots or apples or corn on the cob (which can damage your braces anyway), but instead cut corn off the cob or cut uncooked produce into bite-size pieces.\\nPlace these smaller pieces at the back of your mouth so that you can chew with your back teeth.\\nAvoid tearing food apart with your front teeth, where any particles can easily get stuck.\"}, {\"编号\": 3, \"标题\": \"Eat slowly.\", \"描述\": \"Eating slowly and carefully will not only alert you more quickly to food particles that snag on braces, but it will also prevent food from accumulating on your braces in the first place. Eating slowly allows you to get a feel for how the food is interacting with your braces.\"}, {\"编号\": 4, \"标题\": \"Brush after meals.\", \"描述\": \"For the best oral hygiene, brush your teeth four times a day, once after each meal and once right before bed. Such frequent brushing is bound to get food particles out of your braces, especially the pieces that didn't come off using other techniques like a toothpick.\\nCarry a travel-sized toothbrush and toothpaste in your purse or pockets in order to keep up good oral hygiene while you're out.\\nIf you let plaque remain on your teeth by not brushing, it can leave stains on your teeth and cause inflamed gums, which may lead to spontaneous bleeding.\\nYour dentist may also tell you to use a fluoride mouthwash to further break down plaque.\"}]}, {\"编号\": 2, \"标题\": \"Removing Food in Your Braces\", \"步骤\": [{\"编号\": 1, \"标题\": \"Carry a pocket mirror.\", \"描述\": \"If you're going out to eat with other people, you'll want to have a way to check your braces discreetly. It's nice to have your own mirror in case you feel a piece of food, or someone points out something in your braces, so that you don't have to leave in search of a mirror.\\nIt's also good to check your braces in the pocket mirror quickly before engaging in conversation after the meal.\"}, {\"编号\": 2, \"标题\": \"Check your braces for food.\", \"描述\": \"You can do a braces check for embarrassing food particles with a pocket mirror, your tongue, or your finger. All of these can be done discreetly and quickly to minimize social awkwardness.\\nPull out your pocket mirror and glance down at it without drawing attention to yourself.\\nRun your tongue over your braces to feel for large food particles while someone else is talking.\\nPull a napkin over your mouth and run one finger over the most visible parts of your braces to check for large food pieces.\"}, {\"编号\": 3, \"标题\": \"Keep a napkin handy.\", \"描述\": \"Every time you go out to eat, snatch a napkin and keep it on your lap. You can use it as a shield for discreetly checking your braces during the meal.\\nHold the napkin up as a visual barrier with one hand and get food out with the other hand.\"}, {\"编号\": 4, \"标题\": \"Swish water in your mouth.\", \"描述\": \"Water can act as a rinse for your braces. Always order a glass of water with your meal. Then simply pull a gulp of water into your mouth and quickly swish it around while you eat.\\nDo this while someone else is talking so that the focus is not on you.\\nSwishing water around like this repeatedly throughout a meal will go a long way toward keeping food from sticking to your braces.\\nSome dentists recommend rinsing with warm water throughout the day.\"}, {\"编号\": 5, \"标题\": \"Carry toothpicks.\", \"描述\": \"Toothpicks are an easy remedy for large, obvious food particles when you're out with friends. Keeping a stash of toothpicks in a sealed bag on your person will help you quickly dig out stubborn pieces of food that you find during or after a meal.\\n\\nOnly use toothpicks to get food out from behind wires and do not apply too much force or you risk detaching the bracket or bending the wire. Be careful to avoid using the toothpick between teeth to remove food since this can damage your teeth.\\nYou can use a toothpick to clear blocked braces while sitting at the table by using a napkin as a shield.\\nOtherwise, go to the bathroom and use the mirror there to locate and eradicate food particles with a toothpick.\"}, {\"编号\": 6, \"标题\": \"Purchase an interdental toothbrush.\", \"描述\": \"Also called a proxabrush, this little brush is shaped like a tiny pipe cleaner and is much more effective than toothpicks. It fits easily into a purse or pocket. This more specialized tool can help you get more out of your braces than your finger as well.\\nUse it to clear food particles out from behind wires.\\nYou can find interdental toothbrushes at most big box stores.\"}]}, {\"编号\": 3, \"标题\": \"Choosing the Best Foods for Braces\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick soft foods.\", \"描述\": \"Soft foods help prevent damage to your braces, but they don't get much food stuck in your braces, either. Saying no to hard foods like hard candy and whole apples will prevent a difficult cleaning session later in the day. Choose foods like these:\\nDairy —Yogurt, soft cheeses\\nBread —Slices of soft bread, pancakes, soft tortillas\\nGrains —Pasta, rice\\nMeat —Cooked meats, lunch meat\\nSeafood —Most dinner fish like salmon and tilapia\\nCooked vegetables\\nMashable fruits —Bananas, applesauce\\nSoups\"}, {\"编号\": 2, \"标题\": \"Avoid hard foods.\", \"描述\": \"Some hard foods are healthy, but that doesn't mean you should eat them, at least not if you are looking to keep food out of your braces. Even apples and carrots should not be eaten whole when you want to keep food out of your braces. Unhealthy hard foods — like hard candy — should always be on your “no eat” list. Stay away from foods like these:\\nNuts\\nHard candy\\nChips\\nWhole apples\\nRaw carrots\\nHard crusty bread\\nIce\\nBagels\"}, {\"编号\": 3, \"标题\": \"Eat less sugar.\", \"描述\": \"Sugar gets stuck in your braces, even though it's invisible. When it does, it causes tooth decay from plaque build-up around the braces, and the potential for further damage like staining. To help keep sugar from getting trapped in your braces, avoid sugary foods like these:\\nCandy\\nChocolate\\nBaked goods\\nSweetened yogurt\\nSugary syrups\"}, {\"编号\": 4, \"标题\": \"Say no to sticky food.\", \"描述\": \"One of the worst culprits for getting food stuck in your braces is sticky food. Not only does sticky food gravitate toward your braces, getting lodged behind the wires, it's often also sugary and can spell a plaque build-up disaster for your teeth. Here are some sticky foods to avoid:\\nToffee\\nLicorice\\nHard candy\\nCaramels\\nTootsie rolls\\nAll gum (even sugar free)\"}, {\"编号\": 5, \"标题\": \"Drink sugar-free drinks.\", \"描述\": \"While you do need to take a big drink of something during a meal to keep food out of your braces, if that beverage has sugar in it, you're just washing away food only to give your braces some bacteria-building material to hang onto. To keep your teeth free of decay-causing bacteria, follow every meal or snack with water.\\nIf you absolutely have to, you may drink a sugary drink once a week if it is followed by water, which can pull any leftover sugar molecules away before they make purchase with plaque. #*Sugary drinks include: sweet tea, sports drinks, Kool-Aid, and soda.\"}], \"小提示\": [\"Keep your mouth shut after eating, just until you can either take a peek at your pocket mirror or make it to the bathroom to check your braces.\\n\", \"If you're with a good friend or someone in your family and you're going somewhere afterward just ask them if you have any food in your braces.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,050 | How to Avoid Getting Hacked on Roblox | 1. Steps
1-1. Use a unique password.
Your password should be really hard to guess! Never make it obvious, like "12345678", "abcdefgh", your username, or your street name. Your password should be at least 8 characters long and contain a mix of letters, numbers, and symbols. Be very creative. For example, try the last name of someone you don't know too well plus a number and an exclamation point at the end.
Hackers can find information about you online and use it to guess your password. So if you live at 123 Williams St, a hacker may try 123Williams as your password.
1-2. Never give your password to anyone.
Even if someone is trying to offer you free Builders Club or Robux, never tell anyone your real password. A Roblox admin will never ask you for your password, so if someone claims to work at Roblox and asks for your password, they are trying to hack you.
1-3. Log out of Roblox when you're finished playing.
This is especially important if you're using a computer that other people use, even if it's someone you trust. This means that even if you sign in to Roblox on your best friend's computer, you should sign out—you never know who might have access to your friend's computer.
1-4. Turn on 2-step verification (2SV).
When you use 2-step verification, nobody will be able to sign in to your Roblox account even if they do get a hold of your password. This is because each time you sign in to Roblox, you'll get a special code in your email account that you'll have to enter in Roblox to finish signing in. Here's how to set up 2SV:
First, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.
If you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.
Now go back to Settings and click the tab.
Click or tap to turn it on.
Enter your password to confirm.
1-5. Enable Account PIN.
In the event that a hacker does access your account, your 4-digit PIN will prevent them from changing any settings, such as your email, phone number, or password. You should still reset your password in case they may be able to find your PIN.
First, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.
If you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.
Now go back to Settings and click the tab.
Click or tap to turn it on.
Type in a 4-digit PIN
Write down your PIN somewhere or use a password manager so that you do not forget it.
If you do forget your PIN it can only be reset by contacting Roblox Support.[1]
1-6. Don't add anyone else's email address to your account.
The only email address connected to your Roblox account should be yours. If you put another person's email address there, they can request your password and steal your account.
1-7. Never trust "free Robux generators" or Roblox cheat sites.
Roblox has a secure system, so people can't actually hack Robux into your account. If a website that claims to give you free Robux or special cheat codes asks for your password, close the page!
You may see comments from people that claim the site works. Don't believe them. They're either fake comments the creator put up or people who say that just to make other people believe that it's real. They might even get paid to say stuff like that.
Why can't you hack Robux? All Roblox currency is stored on Roblox servers. Hacking servers is considered very difficult and is also illegal. Hackers will receive fines, and prison terms if they are convicted of violating the Computer Fraud and Abuse Act, if they are in the US (which is very broad, so they won't be able to tread the line).
1-8. Don't use your Roblox username and password anywhere except Roblox.
One of the most common ways players get hacked is by filling out surveys and entering their Roblox username and password when filling out surveys. Even if a survey or non-Roblox website says to enter your Roblox password, do not enter it.
Tips
If someone has already hacked your Roblox account, check out this wikiHow to learn how to get it back.
Change your password whenever you see suspicion creeping around your account.
If anyone ever asks for your password, immediately report them. They are most certainly a hacker trying to steal your account.
Warnings
If you retrieve your account and you want to change your password back, check if the email holding the account is changed. If it is, do not change the password. If you do, a message will be sent to that email asking if they want to confirm the password, which will allow the hacker to see it
If you do not provide an email and did not have Builders Club, there is nothing that the Roblox Team can do for you. However, if you have Builders Club, you can email your account to the Roblox Team at [email protected]. You will need to verify the ownership of the account.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Use a unique password.\\nYour password should be really hard to guess! Never make it obvious, like \\\"12345678\\\", \\\"abcdefgh\\\", your username, or your street name. Your password should be at least 8 characters long and contain a mix of letters, numbers, and symbols. Be very creative. For example, try the last name of someone you don't know too well plus a number and an exclamation point at the end.\\nHackers can find information about you online and use it to guess your password. So if you live at 123 Williams St, a hacker may try 123Williams as your password.\\n1-2. Never give your password to anyone.\\nEven if someone is trying to offer you free Builders Club or Robux, never tell anyone your real password. A Roblox admin will never ask you for your password, so if someone claims to work at Roblox and asks for your password, they are trying to hack you.\\n1-3. Log out of Roblox when you're finished playing.\\nThis is especially important if you're using a computer that other people use, even if it's someone you trust. This means that even if you sign in to Roblox on your best friend's computer, you should sign out—you never know who might have access to your friend's computer.\\n1-4. Turn on 2-step verification (2SV).\\nWhen you use 2-step verification, nobody will be able to sign in to your Roblox account even if they do get a hold of your password. This is because each time you sign in to Roblox, you'll get a special code in your email account that you'll have to enter in Roblox to finish signing in. Here's how to set up 2SV:\\nFirst, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.\\nIf you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.\\nNow go back to Settings and click the tab.\\nClick or tap to turn it on.\\nEnter your password to confirm.\\n1-5. Enable Account PIN.\\nIn the event that a hacker does access your account, your 4-digit PIN will prevent them from changing any settings, such as your email, phone number, or password. You should still reset your password in case they may be able to find your PIN.\\nFirst, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.\\nIf you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.\\nNow go back to Settings and click the tab.\\nClick or tap to turn it on.\\nType in a 4-digit PIN\\nWrite down your PIN somewhere or use a password manager so that you do not forget it.\\nIf you do forget your PIN it can only be reset by contacting Roblox Support.[1]\\n1-6. Don't add anyone else's email address to your account.\\nThe only email address connected to your Roblox account should be yours. If you put another person's email address there, they can request your password and steal your account.\\n1-7. Never trust \\\"free Robux generators\\\" or Roblox cheat sites.\\nRoblox has a secure system, so people can't actually hack Robux into your account. If a website that claims to give you free Robux or special cheat codes asks for your password, close the page!\\nYou may see comments from people that claim the site works. Don't believe them. They're either fake comments the creator put up or people who say that just to make other people believe that it's real. They might even get paid to say stuff like that.\\nWhy can't you hack Robux? All Roblox currency is stored on Roblox servers. Hacking servers is considered very difficult and is also illegal. Hackers will receive fines, and prison terms if they are convicted of violating the Computer Fraud and Abuse Act, if they are in the US (which is very broad, so they won't be able to tread the line).\\n1-8. Don't use your Roblox username and password anywhere except Roblox.\\nOne of the most common ways players get hacked is by filling out surveys and entering their Roblox username and password when filling out surveys. Even if a survey or non-Roblox website says to enter your Roblox password, do not enter it.\\nTips\\nIf someone has already hacked your Roblox account, check out this wikiHow to learn how to get it back.\\nChange your password whenever you see suspicion creeping around your account.\\nIf anyone ever asks for your password, immediately report them. They are most certainly a hacker trying to steal your account.\\nWarnings\\nIf you retrieve your account and you want to change your password back, check if the email holding the account is changed. If it is, do not change the password. If you do, a message will be sent to that email asking if they want to confirm the password, which will allow the hacker to see it\\nIf you do not provide an email and did not have Builders Club, there is nothing that the Roblox Team can do for you. However, if you have Builders Club, you can email your account to the Roblox Team at [email protected]. You will need to verify the ownership of the account.\\n\", \"简要回答\": \"Oh, no! Somebody on Roblox just sent you a message to give you free Builders Club and Robux, but they ask for your password. What should you do? The correct answer is to never give your Roblox password to anyone, no matter who they claim to be! This wikiHow teaches you how to protect your Roblox account from potential hackers.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a unique password.\", \"描述\": \"Your password should be really hard to guess! Never make it obvious, like \\\"12345678\\\", \\\"abcdefgh\\\", your username, or your street name. Your password should be at least 8 characters long and contain a mix of letters, numbers, and symbols. Be very creative. For example, try the last name of someone you don't know too well plus a number and an exclamation point at the end.\\nHackers can find information about you online and use it to guess your password. So if you live at 123 Williams St, a hacker may try 123Williams as your password.\"}, {\"编号\": 2, \"标题\": \"Never give your password to anyone.\", \"描述\": \"Even if someone is trying to offer you free Builders Club or Robux, never tell anyone your real password. A Roblox admin will never ask you for your password, so if someone claims to work at Roblox and asks for your password, they are trying to hack you.\"}, {\"编号\": 3, \"标题\": \"Log out of Roblox when you're finished playing.\", \"描述\": \"This is especially important if you're using a computer that other people use, even if it's someone you trust. This means that even if you sign in to Roblox on your best friend's computer, you should sign out—you never know who might have access to your friend's computer.\"}, {\"编号\": 4, \"标题\": \"Turn on 2-step verification (2SV).\", \"描述\": \"When you use 2-step verification, nobody will be able to sign in to your Roblox account even if they do get a hold of your password. This is because each time you sign in to Roblox, you'll get a special code in your email account that you'll have to enter in Roblox to finish signing in. Here's how to set up 2SV:\\nFirst, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.\\nIf you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.\\nNow go back to Settings and click the tab.\\nClick or tap to turn it on.\\nEnter your password to confirm.\"}, {\"编号\": 5, \"标题\": \"Enable Account PIN.\", \"描述\": \"In the event that a hacker does access your account, your 4-digit PIN will prevent them from changing any settings, such as your email, phone number, or password. You should still reset your password in case they may be able to find your PIN.\\nFirst, log into Roblox and go to your settings. If you're on a computer, click the gear to get there. On a phone or tablet, tap the three dots.\\nIf you haven't verified your email address, select , and then . Go to your email inbox and click the link in the message from Roblox to verify.\\nNow go back to Settings and click the tab.\\nClick or tap to turn it on.\\nType in a 4-digit PIN\\nWrite down your PIN somewhere or use a password manager so that you do not forget it.\\nIf you do forget your PIN it can only be reset by contacting Roblox Support.[1]\"}, {\"编号\": 6, \"标题\": \"Don't add anyone else's email address to your account.\", \"描述\": \"The only email address connected to your Roblox account should be yours. If you put another person's email address there, they can request your password and steal your account.\"}, {\"编号\": 7, \"标题\": \"Never trust \\\"free Robux generators\\\" or Roblox cheat sites.\", \"描述\": \"Roblox has a secure system, so people can't actually hack Robux into your account. If a website that claims to give you free Robux or special cheat codes asks for your password, close the page!\\nYou may see comments from people that claim the site works. Don't believe them. They're either fake comments the creator put up or people who say that just to make other people believe that it's real. They might even get paid to say stuff like that.\\nWhy can't you hack Robux? All Roblox currency is stored on Roblox servers. Hacking servers is considered very difficult and is also illegal. Hackers will receive fines, and prison terms if they are convicted of violating the Computer Fraud and Abuse Act, if they are in the US (which is very broad, so they won't be able to tread the line).\"}, {\"编号\": 8, \"标题\": \"Don't use your Roblox username and password anywhere except Roblox.\", \"描述\": \"One of the most common ways players get hacked is by filling out surveys and entering their Roblox username and password when filling out surveys. Even if a survey or non-Roblox website says to enter your Roblox password, do not enter it.\"}], \"小提示\": [\"If someone has already hacked your Roblox account, check out this wikiHow to learn how to get it back.\\n\", \"Change your password whenever you see suspicion creeping around your account.\\n\", \"If anyone ever asks for your password, immediately report them. They are most certainly a hacker trying to steal your account.\\n\"], \"注意事项\": [\"If you retrieve your account and you want to change your password back, check if the email holding the account is changed. If it is, do not change the password. If you do, a message will be sent to that email asking if they want to confirm the password, which will allow the hacker to see it\\n\", \"If you do not provide an email and did not have Builders Club, there is nothing that the Roblox Team can do for you. However, if you have Builders Club, you can email your account to the Roblox Team at [email protected]. You will need to verify the ownership of the account.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,051 | How to Avoid Getting Hit by Lightning | 1. Staying Safe Outside
1-1. Stay away from open fields or hilltops.
Lightning often strikes the tallest object in the area, so avoid open fields or any hilltops. Look for a low-lying area like a valley or ravine, preferably obscured from the rain. Take refuge here until the storm passes. Crouch down with your heels touching and your head between your knees: this will make you a smaller target.
Do not lie down flat, and minimize your contact with the ground. Lightning can be fatal up to one hundred feet away from the initial strike.
1-2. Avoid swimming or watersports on rainy days.
Check weather forecasts early in the day, and avoid going to a swimming pool, river, lake, or beach on rainy days. If you find yourself in open water during a thunderstorm, return to land immediately. If you are in a boat and cannot return to safety, drop anchor and crouch as low as possible.
Do not return to the body of water until thirty minutes after the last lightning strike. Any earlier, and the storm may not be over.
Indoor swimming is equally unsafe. Avoid all large bodies of water during a storm.
1-3. Don't stand near trees or tall isolated objects.
Taller objects are more likely to be struck by lightning. Wherever you are, don't become the highest object anywhere. Avoid standing under trees in a lightning storm, and stay away from tall objects like light posts.
If you're in a forest, stay near a lower stand of trees.
Umbrellas can increase your risk of getting hit if it is the tallest object in the area.
1-4. Avoid metal objects, like fences or exposed pipes.
Metal conducts electricity, and you are much more likely to get hit. If you are carrying large metal objects, let them go. Small metal objects, like piercings or electronic devices, do not carry a large risk and are safe to hold.
If you are riding a bicycle, drop the bike and crouch to the ground. Most bikes are made of metal and are excellent lightning conductors.
Rubber shoes or other rubber objects will not actually protect you from metal's conducting properties.
2. Staying Safe Indoors
2-1. Add a lightning rod to your roof.
Lightning rods do not attract lightning but do provide a path of least resistance if lightning hits your house. This can prevent the electric current from damaging your home. Do not install a lightning rod yourself: find an electrician certified to install lightning systems.
2-2. Avoid bathing, showering, or using the sink as much as possible.
During thunderstorms, lightning can travel through water pipes if it strikes your home. Do not bathe or shower until the storm has passed. If you have to use the sink, only do so in emergencies.
Even showers or bathtubs that are completely enclosed without windows nearby put you at-risk for electrocution because of the water pipes.
Avoid areas with standing water or excessive moisture during storms, like a cellar basement or patio slab.
Because porcelain is a great insulator, toilets are safe to use during lightning storms so long as you aren't touching metal.
2-3. Turn off and stay away from wired electronics.
Using electronic devices that plug into the wall is dangerous during a lightning storm. Avoid using TVs, washing machines, and corded phones during thunderstorms. Wireless electronics, like cell phones, are safe to use unless they are plugged into a charger.
Unplug electronic objects during a thunderstorm in case lightning strikes the house and the surge short circuits them.
Electronic devices can get damaged due to lightning strikes and power surges.
The use of surge arresters can prevent damage by rerouting the voltage to the ground when the voltage spikes.
2-4. Keep your windows closed.
Avoid standing next to open windows or doors during a thunderstorm. Although rare, lightning can travel through windows during storms. Glass is a good insulator, so it is unlikely that the window will be struck if closed.
Do not touch doorknobs during a storm, as metal conducts electricity.
3. Staying Safe in a Car
3-1. Run to your vehicle for safety.
When your choice is either outdoors or inside a car, your car is always the safest option. If caught in a thunderstorm, remain inside your car until the storm passes. Close your windows, and put the top up in your convertible.
Open vehicles, like golf carts, ATVs, and riding mowers, are not safe during lightning storms. Seek shelter indoors.
Convertibles are less safe than other cars in thunderstorms. If possible, avoid driving them when it's raining.
Starting your car is generally safe during a thunderstorm, but do not under any circumstances jump your car until the storm has passed.
3-2. Place your hands in your lap.
Most cars are safe from lightning, but the metal exterior or any metal objects are not safe to touch. If lightning strikes your car, the current will flow from the car's outer metal cage and into the ground below. Keep your hands in your lap and avoid leaning on the car doors or touching any exposed metal.
Rubber tires will not protect your car from getting struck.
3-3. Don't handle the radio or your GPS system.
Some portions of the current can travel through the wired areas in your car. Don't touch any of the vehicle's electrical systems during the car, including your radio, GPS system, or cell phone charger.
In some cases, lightning strikes can damage your car's electric systems. Avoid driving your car during thunderstorms if you have expensive radio or GPS systems installed.
3-4. Pull to the side of the road in heavy storms.
If driving in an outage area, pull over and turn on your hazard lights. Areas with outages are dangerous to drive in, especially if the traffic lights have shorted out. If you must continue traveling, treat intersections with shorted traffic signals as a four-way stop and take extra caution.
Tips
If you are an organized sports leader or camp counselor, cancel outdoor activities immediately during a thunderstorm.
People in or near water are most at-risk during a thunderstorm, so avoid swimming on rainy days.
Victims of lightning storms do not retain the charge and are safe to aid.
Warnings
If your hand stands up or you feel tingling during a lightning storm, go indoors immediately. This sign means a lightning strike is imminent.
Although cell phones are safe to use during thunderstorms, landline phones are unsafe.
You are within striking distance of lightning if you can hear thunder.
Most lightning deaths occur during the summer months, when outdoor activity and thunderstorms reaches a seasonal high.
Do not use the elevator. Use stairs if they do not have a metallic handrail. The likelihood of a power outage is extremely high during a lightning storm.
Stay away from pools when there is lightning or thunder.
Lightning can, and often does, strike the same place twice. You are not safe just because lightning recently struck an area.[15]
X
Research source
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Staying Safe Outside\\n1-1. Stay away from open fields or hilltops.\\nLightning often strikes the tallest object in the area, so avoid open fields or any hilltops. Look for a low-lying area like a valley or ravine, preferably obscured from the rain. Take refuge here until the storm passes. Crouch down with your heels touching and your head between your knees: this will make you a smaller target.\\nDo not lie down flat, and minimize your contact with the ground. Lightning can be fatal up to one hundred feet away from the initial strike.\\n1-2. Avoid swimming or watersports on rainy days.\\nCheck weather forecasts early in the day, and avoid going to a swimming pool, river, lake, or beach on rainy days. If you find yourself in open water during a thunderstorm, return to land immediately. If you are in a boat and cannot return to safety, drop anchor and crouch as low as possible.\\nDo not return to the body of water until thirty minutes after the last lightning strike. Any earlier, and the storm may not be over.\\nIndoor swimming is equally unsafe. Avoid all large bodies of water during a storm.\\n1-3. Don't stand near trees or tall isolated objects.\\nTaller objects are more likely to be struck by lightning. Wherever you are, don't become the highest object anywhere. Avoid standing under trees in a lightning storm, and stay away from tall objects like light posts.\\nIf you're in a forest, stay near a lower stand of trees.\\nUmbrellas can increase your risk of getting hit if it is the tallest object in the area.\\n1-4. Avoid metal objects, like fences or exposed pipes.\\nMetal conducts electricity, and you are much more likely to get hit. If you are carrying large metal objects, let them go. Small metal objects, like piercings or electronic devices, do not carry a large risk and are safe to hold.\\nIf you are riding a bicycle, drop the bike and crouch to the ground. Most bikes are made of metal and are excellent lightning conductors.\\nRubber shoes or other rubber objects will not actually protect you from metal's conducting properties.\\n2. Staying Safe Indoors\\n2-1. Add a lightning rod to your roof.\\nLightning rods do not attract lightning but do provide a path of least resistance if lightning hits your house. This can prevent the electric current from damaging your home. Do not install a lightning rod yourself: find an electrician certified to install lightning systems.\\n2-2. Avoid bathing, showering, or using the sink as much as possible.\\nDuring thunderstorms, lightning can travel through water pipes if it strikes your home. Do not bathe or shower until the storm has passed. If you have to use the sink, only do so in emergencies.\\nEven showers or bathtubs that are completely enclosed without windows nearby put you at-risk for electrocution because of the water pipes.\\nAvoid areas with standing water or excessive moisture during storms, like a cellar basement or patio slab.\\nBecause porcelain is a great insulator, toilets are safe to use during lightning storms so long as you aren't touching metal.\\n2-3. Turn off and stay away from wired electronics.\\nUsing electronic devices that plug into the wall is dangerous during a lightning storm. Avoid using TVs, washing machines, and corded phones during thunderstorms. Wireless electronics, like cell phones, are safe to use unless they are plugged into a charger.\\nUnplug electronic objects during a thunderstorm in case lightning strikes the house and the surge short circuits them.\\nElectronic devices can get damaged due to lightning strikes and power surges.\\nThe use of surge arresters can prevent damage by rerouting the voltage to the ground when the voltage spikes.\\n2-4. Keep your windows closed.\\nAvoid standing next to open windows or doors during a thunderstorm. Although rare, lightning can travel through windows during storms. Glass is a good insulator, so it is unlikely that the window will be struck if closed.\\nDo not touch doorknobs during a storm, as metal conducts electricity.\\n3. Staying Safe in a Car\\n3-1. Run to your vehicle for safety.\\nWhen your choice is either outdoors or inside a car, your car is always the safest option. If caught in a thunderstorm, remain inside your car until the storm passes. Close your windows, and put the top up in your convertible.\\nOpen vehicles, like golf carts, ATVs, and riding mowers, are not safe during lightning storms. Seek shelter indoors.\\nConvertibles are less safe than other cars in thunderstorms. If possible, avoid driving them when it's raining.\\nStarting your car is generally safe during a thunderstorm, but do not under any circumstances jump your car until the storm has passed.\\n3-2. Place your hands in your lap.\\nMost cars are safe from lightning, but the metal exterior or any metal objects are not safe to touch. If lightning strikes your car, the current will flow from the car's outer metal cage and into the ground below. Keep your hands in your lap and avoid leaning on the car doors or touching any exposed metal.\\nRubber tires will not protect your car from getting struck.\\n3-3. Don't handle the radio or your GPS system.\\nSome portions of the current can travel through the wired areas in your car. Don't touch any of the vehicle's electrical systems during the car, including your radio, GPS system, or cell phone charger.\\nIn some cases, lightning strikes can damage your car's electric systems. Avoid driving your car during thunderstorms if you have expensive radio or GPS systems installed.\\n3-4. Pull to the side of the road in heavy storms.\\nIf driving in an outage area, pull over and turn on your hazard lights. Areas with outages are dangerous to drive in, especially if the traffic lights have shorted out. If you must continue traveling, treat intersections with shorted traffic signals as a four-way stop and take extra caution.\\nTips\\nIf you are an organized sports leader or camp counselor, cancel outdoor activities immediately during a thunderstorm.\\nPeople in or near water are most at-risk during a thunderstorm, so avoid swimming on rainy days.\\nVictims of lightning storms do not retain the charge and are safe to aid.\\nWarnings\\nIf your hand stands up or you feel tingling during a lightning storm, go indoors immediately. This sign means a lightning strike is imminent.\\nAlthough cell phones are safe to use during thunderstorms, landline phones are unsafe.\\nYou are within striking distance of lightning if you can hear thunder.\\nMost lightning deaths occur during the summer months, when outdoor activity and thunderstorms reaches a seasonal high.\\nDo not use the elevator. Use stairs if they do not have a metallic handrail. The likelihood of a power outage is extremely high during a lightning storm.\\nStay away from pools when there is lightning or thunder.\\nLightning can, and often does, strike the same place twice. You are not safe just because lightning recently struck an area.[15]\\nX\\nResearch source\\n\", \"简要回答\": \"Lightning kills 51 people per year in the United States and injures hundreds more. Take extra precaution during thunderstorms to avoid getting struck. The steps you'll take outdoors, inside, or while driving are important and distinct. While you cannot fully prevent getting struck by lightning, you can decrease the likelihood.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Staying Safe Outside\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay away from open fields or hilltops.\", \"描述\": \"Lightning often strikes the tallest object in the area, so avoid open fields or any hilltops. Look for a low-lying area like a valley or ravine, preferably obscured from the rain. Take refuge here until the storm passes. Crouch down with your heels touching and your head between your knees: this will make you a smaller target.\\nDo not lie down flat, and minimize your contact with the ground. Lightning can be fatal up to one hundred feet away from the initial strike.\"}, {\"编号\": 2, \"标题\": \"Avoid swimming or watersports on rainy days.\", \"描述\": \"Check weather forecasts early in the day, and avoid going to a swimming pool, river, lake, or beach on rainy days. If you find yourself in open water during a thunderstorm, return to land immediately. If you are in a boat and cannot return to safety, drop anchor and crouch as low as possible.\\nDo not return to the body of water until thirty minutes after the last lightning strike. Any earlier, and the storm may not be over.\\nIndoor swimming is equally unsafe. Avoid all large bodies of water during a storm.\"}, {\"编号\": 3, \"标题\": \"Don't stand near trees or tall isolated objects.\", \"描述\": \"Taller objects are more likely to be struck by lightning. Wherever you are, don't become the highest object anywhere. Avoid standing under trees in a lightning storm, and stay away from tall objects like light posts.\\nIf you're in a forest, stay near a lower stand of trees.\\nUmbrellas can increase your risk of getting hit if it is the tallest object in the area.\"}, {\"编号\": 4, \"标题\": \"Avoid metal objects, like fences or exposed pipes.\", \"描述\": \"Metal conducts electricity, and you are much more likely to get hit. If you are carrying large metal objects, let them go. Small metal objects, like piercings or electronic devices, do not carry a large risk and are safe to hold.\\nIf you are riding a bicycle, drop the bike and crouch to the ground. Most bikes are made of metal and are excellent lightning conductors.\\nRubber shoes or other rubber objects will not actually protect you from metal's conducting properties.\"}]}, {\"编号\": 2, \"标题\": \"Staying Safe Indoors\", \"步骤\": [{\"编号\": 1, \"标题\": \"Add a lightning rod to your roof.\", \"描述\": \"Lightning rods do not attract lightning but do provide a path of least resistance if lightning hits your house. This can prevent the electric current from damaging your home. Do not install a lightning rod yourself: find an electrician certified to install lightning systems.\"}, {\"编号\": 2, \"标题\": \"Avoid bathing, showering, or using the sink as much as possible.\", \"描述\": \"During thunderstorms, lightning can travel through water pipes if it strikes your home. Do not bathe or shower until the storm has passed. If you have to use the sink, only do so in emergencies.\\nEven showers or bathtubs that are completely enclosed without windows nearby put you at-risk for electrocution because of the water pipes.\\nAvoid areas with standing water or excessive moisture during storms, like a cellar basement or patio slab.\\nBecause porcelain is a great insulator, toilets are safe to use during lightning storms so long as you aren't touching metal.\"}, {\"编号\": 3, \"标题\": \"Turn off and stay away from wired electronics.\", \"描述\": \"Using electronic devices that plug into the wall is dangerous during a lightning storm. Avoid using TVs, washing machines, and corded phones during thunderstorms. Wireless electronics, like cell phones, are safe to use unless they are plugged into a charger.\\nUnplug electronic objects during a thunderstorm in case lightning strikes the house and the surge short circuits them.\\nElectronic devices can get damaged due to lightning strikes and power surges.\\nThe use of surge arresters can prevent damage by rerouting the voltage to the ground when the voltage spikes.\"}, {\"编号\": 4, \"标题\": \"Keep your windows closed.\", \"描述\": \"Avoid standing next to open windows or doors during a thunderstorm. Although rare, lightning can travel through windows during storms. Glass is a good insulator, so it is unlikely that the window will be struck if closed.\\nDo not touch doorknobs during a storm, as metal conducts electricity.\"}]}, {\"编号\": 3, \"标题\": \"Staying Safe in a Car\", \"步骤\": [{\"编号\": 1, \"标题\": \"Run to your vehicle for safety.\", \"描述\": \"When your choice is either outdoors or inside a car, your car is always the safest option. If caught in a thunderstorm, remain inside your car until the storm passes. Close your windows, and put the top up in your convertible.\\nOpen vehicles, like golf carts, ATVs, and riding mowers, are not safe during lightning storms. Seek shelter indoors.\\nConvertibles are less safe than other cars in thunderstorms. If possible, avoid driving them when it's raining.\\nStarting your car is generally safe during a thunderstorm, but do not under any circumstances jump your car until the storm has passed.\"}, {\"编号\": 2, \"标题\": \"Place your hands in your lap.\", \"描述\": \"Most cars are safe from lightning, but the metal exterior or any metal objects are not safe to touch. If lightning strikes your car, the current will flow from the car's outer metal cage and into the ground below. Keep your hands in your lap and avoid leaning on the car doors or touching any exposed metal.\\nRubber tires will not protect your car from getting struck.\"}, {\"编号\": 3, \"标题\": \"Don't handle the radio or your GPS system.\", \"描述\": \"Some portions of the current can travel through the wired areas in your car. Don't touch any of the vehicle's electrical systems during the car, including your radio, GPS system, or cell phone charger.\\nIn some cases, lightning strikes can damage your car's electric systems. Avoid driving your car during thunderstorms if you have expensive radio or GPS systems installed.\"}, {\"编号\": 4, \"标题\": \"Pull to the side of the road in heavy storms.\", \"描述\": \"If driving in an outage area, pull over and turn on your hazard lights. Areas with outages are dangerous to drive in, especially if the traffic lights have shorted out. If you must continue traveling, treat intersections with shorted traffic signals as a four-way stop and take extra caution.\"}], \"小提示\": [\"If you are an organized sports leader or camp counselor, cancel outdoor activities immediately during a thunderstorm.\\n\", \"People in or near water are most at-risk during a thunderstorm, so avoid swimming on rainy days.\\n\", \"Victims of lightning storms do not retain the charge and are safe to aid.\\n\"], \"注意事项\": [\"If your hand stands up or you feel tingling during a lightning storm, go indoors immediately. This sign means a lightning strike is imminent.\\n\", \"Although cell phones are safe to use during thunderstorms, landline phones are unsafe.\\n\", \"You are within striking distance of lightning if you can hear thunder.\\n\", \"Most lightning deaths occur during the summer months, when outdoor activity and thunderstorms reaches a seasonal high.\\n\", \"Do not use the elevator. Use stairs if they do not have a metallic handrail. The likelihood of a power outage is extremely high during a lightning storm.\\n\", \"Stay away from pools when there is lightning or thunder.\\n\", \"Lightning can, and often does, strike the same place twice. You are not safe just because lightning recently struck an area.[15]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,052 | How to Avoid Getting Into Trouble in a School Fight | 1. Avoiding Trouble with the School or Police
1-1. Always allow your opponent to attack first.
If you are seen, you can claim you were defending yourself. If the authorities believe you, your opponent will you be the one who gets in trouble.
If your opponent refuses to strike first, just walk away.
Expect to be in serious trouble if you hurt your opponent, even when they started it. Many schools have a zero-tolerance policy on violence, and will suspend or expel both kids involved in a fight.
1-2. Remember that when you are on school property, laws are stricter.
You aren't protected by the same constitutional rights that normally apply when you are at home.
Some schools call the police for even the most minor fights or other public displays of anger like punching lockers or throwing things.
In some states, the same laws apply on or off school grounds, if there is proof that the fight began at school. You will be in trouble with the school, and the police as well.
1-3. Avoid bringing anything to school that even looks like a weapon.
When weapons are involved, violence escalates immediately and can quickly get of control. Every year, at least 7 percent of American high school students are threatened or injured by another student carrying a weapon. Because of this, laws about guns and other weapons have become increasingly strict over the years.
Federal law requires public schools to expel any student who brings a firearm to school for at least one year.
More than half the students who are expelled in the US each year were expelled for bringing a weapon to school.
1-4. Think about witnesses.
Be sure to have some of your friends around to back up your side of the story. Never get drawn into a fight if the only witnesses are your opponent's friends.
Avoid places where a teacher is likely to see you.
Appoint a lookout to let you know if someone is coming.
2. Avoiding a Fight
2-1. Be aware of your surroundings.
You can avoid a lot of trouble if you only hang out with your friends in open, well lit areas where plenty of people are likely to walk by. Notice which places bullies or gangs are most likely to hang out – like a certain park, bathroom, or parking lot – so you can avoid them.
Avoid taking shortcut through dark or isolated areas, especially by yourself.
Be sure your parents and friends know your usual schedule, so if you are attacked someone will notice that you aren't where you're supposed to be.
Don't be distracted by your phone if you are walking alone, and don't wear headphones. Be alert to all the sights and sounds around you.
2-2. Avoid dangerous situations.
In one study, nearly 20 percent of students reported being bullied at school. Avoiding trouble doesn't mean you are weak, it just means you are smart. Avoiding a fight in the first place is the best way to avoid getting into trouble.
Try to avoid being in situations where you will be alone with a bully – walk home with a friend, and eat lunch with a group.
Don't take the bait. Sometimes if you ignore a bully, they will get bored and leave you alone.
It's usually best to speak up and answer a bully. If a bully thinks you are weak, he or she will try to take advantage of it by being even more aggressive.
2-3. Try to calm down your opponent.
If someone is threatening you with violence, they are probably already on edge and pumped full of adrenaline. Fighting back might make them even angrier, which will make the situation even worse.
Learn to control your own temper, so you won't lose control when you feel threatened. Take deep breaths to help you relax.
If you find yourself alone with a violent person, sometimes it helps to just agree with them until they calm down. You don't have to actually agree with them – just tell them what they want to hear.
If someone is taunting you, distract them by saying something like, “Is that the bell?” or “I think that was my phone.” Then calmly walk away.
If a bully is being really persistent and won't let you leave, tell them you will meet them after school. You don't need to actually fight them, you are just trying to buy yourself some time.
2-4. Give them what they want.
In some situations, it's best to just hand over your homework or lunch money to avoid being hurt. Experts almost always recommend giving a mugger your wallet right away, to avoid a violent situation.
Tell your teacher or a someone in the office what happened, so they know you actually did your homework.
Tell a parent or guardian when this happens, so they can make sure it doesn't happen again.
3. Dealing with Bullies
3-1. Have a failsafe response ready.
To stay out of trouble, plan in advance how you will handle a confrontation if it happens. When a bully is screaming at you, you're less likely to freeze up and go blank if you already know exactly what you are going to say.
Interrupt them. Say something like, “Sorry, I need to make a phone call,” and walk away before they can stop you.
Offer to continue the conversation after class – they may have forgotten you and moved on to something else by then.
If you know you can pull it off, smile and act amused. The last thing a bully wants is to be embarrassed in front of his friends.
3-2. Take control of the conversation.
You can avoid trouble at school if you learn to take charge of a dangerous situation before it gets out of control. You may be able to calm your opponent down if you can figure out their underlying motive for harassing you. In some cases, you may be able to find another way to work things out that doesn't involve fighting.
Every time the bully asks a question, reply by asking her to explain herself. (“Why do you believe that?” or “What makes you think I did that?”)
Be careful not to lose your temper or come across as sarcastic, as this will only make them angrier.
3-3. Talk to someone.
If you're being bullied, you are not alone. Talk to your friends about the problem, and get their advice. You'll probably find that many of them have had to deal with the same thing in the past. You can avoid getting into trouble at school by asking them what they did to resolve the situation.
One out of every 5 high school students in the US reported being bullied at school in 2013, and 1 in every 6 has been bullied online.
Five percent of US students missed a day or more of school because they did not feel safe from a bully.
3-4. Report them.
In instances where bullying may lead to physical harm, always tell a parent or a teacher. Bullying is a serious problem – there have been numerous occasions where bullying has resulted in severe injury and even death. You can avoid getting into trouble if the school knows you aren't the one causing the problem.
Allowing a bully to get away with it will just encourage them to become more violent.
Parents and teachers will be able to come up with a plan to fix the problem without letting the bully know that you are the one who told on them.
4. Defending Yourself
4-1. Know how to get to cover.
Cover can be anything that offers you momentary safety. Be aware of your surroundings, and don't allow yourself to be boxed into a corner.
Cover can be distance – if you can remove yourself from the situation, your attacker can't get to you. Plan your escape route in advance.
Cover can also be a physical barrier, like getting to a bathroom or supply closet and locking your attacker out.
4-2. Learn basic self defense moves.
The best way to avoid getting into trouble is to remove yourself from a fight before it happens. But if you are attacked by a violent person and can't get away, you will need to defend yourself as best you can. You can't really learn these moves without practicing them, so sign up for self defense classes before trying them in person.
Make a fist and swing upward, hitting your opponent's nose squarely with the heel of your hand. The upward movement carries a lot of force, and is easier to pull off than a boxing-style punch.
Kick your attacker's knee by using your foot in a horizontal stomping motion. Be sure to take aim first, and strike suddenly before they expect it.
Use the instep of your foot or your knee with as much force as possible to connect with your opponent's groin with an swift, upward motion.
Alternate your strikes between face and body – when your opponent goes to protect one vulnerable area, they will leave another area open to attack.
4-3. Avoid being overconfident.
Even if you have been taking self defense classes and doing well, never assume you will win the fight. There are too many things that can go wrong, and you can never predict the outcome. If you let the situation get out of control, you are far more likely to get caught and get into trouble.
If you underestimate your opponent he or she may catch you off-guard, and hurt you.
You are far more likely to get caught if you are reckless – you won't pay enough attention to your surroundings and witnesses.
| {
"create_time": "20230517 10:49:07",
"回答明细": "{\"回答\": \"1. Avoiding Trouble with the School or Police\\n1-1. Always allow your opponent to attack first.\\nIf you are seen, you can claim you were defending yourself. If the authorities believe you, your opponent will you be the one who gets in trouble. \\nIf your opponent refuses to strike first, just walk away.\\nExpect to be in serious trouble if you hurt your opponent, even when they started it. Many schools have a zero-tolerance policy on violence, and will suspend or expel both kids involved in a fight.\\n1-2. Remember that when you are on school property, laws are stricter.\\nYou aren't protected by the same constitutional rights that normally apply when you are at home.\\nSome schools call the police for even the most minor fights or other public displays of anger like punching lockers or throwing things.\\nIn some states, the same laws apply on or off school grounds, if there is proof that the fight began at school. You will be in trouble with the school, and the police as well.\\n1-3. Avoid bringing anything to school that even looks like a weapon.\\nWhen weapons are involved, violence escalates immediately and can quickly get of control. Every year, at least 7 percent of American high school students are threatened or injured by another student carrying a weapon. Because of this, laws about guns and other weapons have become increasingly strict over the years.\\nFederal law requires public schools to expel any student who brings a firearm to school for at least one year.\\nMore than half the students who are expelled in the US each year were expelled for bringing a weapon to school.\\n1-4. Think about witnesses.\\nBe sure to have some of your friends around to back up your side of the story. Never get drawn into a fight if the only witnesses are your opponent's friends.\\nAvoid places where a teacher is likely to see you.\\nAppoint a lookout to let you know if someone is coming.\\n2. Avoiding a Fight\\n2-1. Be aware of your surroundings.\\nYou can avoid a lot of trouble if you only hang out with your friends in open, well lit areas where plenty of people are likely to walk by. Notice which places bullies or gangs are most likely to hang out – like a certain park, bathroom, or parking lot – so you can avoid them.\\nAvoid taking shortcut through dark or isolated areas, especially by yourself.\\nBe sure your parents and friends know your usual schedule, so if you are attacked someone will notice that you aren't where you're supposed to be.\\nDon't be distracted by your phone if you are walking alone, and don't wear headphones. Be alert to all the sights and sounds around you.\\n2-2. Avoid dangerous situations.\\nIn one study, nearly 20 percent of students reported being bullied at school. Avoiding trouble doesn't mean you are weak, it just means you are smart. Avoiding a fight in the first place is the best way to avoid getting into trouble.\\nTry to avoid being in situations where you will be alone with a bully – walk home with a friend, and eat lunch with a group.\\nDon't take the bait. Sometimes if you ignore a bully, they will get bored and leave you alone.\\nIt's usually best to speak up and answer a bully. If a bully thinks you are weak, he or she will try to take advantage of it by being even more aggressive.\\n2-3. Try to calm down your opponent.\\nIf someone is threatening you with violence, they are probably already on edge and pumped full of adrenaline. Fighting back might make them even angrier, which will make the situation even worse. \\nLearn to control your own temper, so you won't lose control when you feel threatened. Take deep breaths to help you relax.\\nIf you find yourself alone with a violent person, sometimes it helps to just agree with them until they calm down. You don't have to actually agree with them – just tell them what they want to hear.\\nIf someone is taunting you, distract them by saying something like, “Is that the bell?” or “I think that was my phone.” Then calmly walk away.\\nIf a bully is being really persistent and won't let you leave, tell them you will meet them after school. You don't need to actually fight them, you are just trying to buy yourself some time.\\n2-4. Give them what they want.\\nIn some situations, it's best to just hand over your homework or lunch money to avoid being hurt. Experts almost always recommend giving a mugger your wallet right away, to avoid a violent situation.\\nTell your teacher or a someone in the office what happened, so they know you actually did your homework.\\nTell a parent or guardian when this happens, so they can make sure it doesn't happen again.\\n3. Dealing with Bullies\\n3-1. Have a failsafe response ready.\\nTo stay out of trouble, plan in advance how you will handle a confrontation if it happens. When a bully is screaming at you, you're less likely to freeze up and go blank if you already know exactly what you are going to say.\\nInterrupt them. Say something like, “Sorry, I need to make a phone call,” and walk away before they can stop you.\\nOffer to continue the conversation after class – they may have forgotten you and moved on to something else by then.\\nIf you know you can pull it off, smile and act amused. The last thing a bully wants is to be embarrassed in front of his friends.\\n3-2. Take control of the conversation.\\nYou can avoid trouble at school if you learn to take charge of a dangerous situation before it gets out of control. You may be able to calm your opponent down if you can figure out their underlying motive for harassing you. In some cases, you may be able to find another way to work things out that doesn't involve fighting.\\nEvery time the bully asks a question, reply by asking her to explain herself. (“Why do you believe that?” or “What makes you think I did that?”)\\nBe careful not to lose your temper or come across as sarcastic, as this will only make them angrier.\\n3-3. Talk to someone.\\nIf you're being bullied, you are not alone. Talk to your friends about the problem, and get their advice. You'll probably find that many of them have had to deal with the same thing in the past. You can avoid getting into trouble at school by asking them what they did to resolve the situation.\\nOne out of every 5 high school students in the US reported being bullied at school in 2013, and 1 in every 6 has been bullied online.\\nFive percent of US students missed a day or more of school because they did not feel safe from a bully.\\n3-4. Report them.\\nIn instances where bullying may lead to physical harm, always tell a parent or a teacher. Bullying is a serious problem – there have been numerous occasions where bullying has resulted in severe injury and even death. You can avoid getting into trouble if the school knows you aren't the one causing the problem.\\nAllowing a bully to get away with it will just encourage them to become more violent.\\nParents and teachers will be able to come up with a plan to fix the problem without letting the bully know that you are the one who told on them.\\n4. Defending Yourself\\n4-1. Know how to get to cover.\\nCover can be anything that offers you momentary safety. Be aware of your surroundings, and don't allow yourself to be boxed into a corner.\\nCover can be distance – if you can remove yourself from the situation, your attacker can't get to you. Plan your escape route in advance.\\nCover can also be a physical barrier, like getting to a bathroom or supply closet and locking your attacker out.\\n4-2. Learn basic self defense moves.\\nThe best way to avoid getting into trouble is to remove yourself from a fight before it happens. But if you are attacked by a violent person and can't get away, you will need to defend yourself as best you can. You can't really learn these moves without practicing them, so sign up for self defense classes before trying them in person.\\nMake a fist and swing upward, hitting your opponent's nose squarely with the heel of your hand. The upward movement carries a lot of force, and is easier to pull off than a boxing-style punch.\\nKick your attacker's knee by using your foot in a horizontal stomping motion. Be sure to take aim first, and strike suddenly before they expect it.\\nUse the instep of your foot or your knee with as much force as possible to connect with your opponent's groin with an swift, upward motion.\\nAlternate your strikes between face and body – when your opponent goes to protect one vulnerable area, they will leave another area open to attack.\\n4-3. Avoid being overconfident.\\nEven if you have been taking self defense classes and doing well, never assume you will win the fight. There are too many things that can go wrong, and you can never predict the outcome. If you let the situation get out of control, you are far more likely to get caught and get into trouble. \\nIf you underestimate your opponent he or she may catch you off-guard, and hurt you.\\nYou are far more likely to get caught if you are reckless – you won't pay enough attention to your surroundings and witnesses.\\n\", \"简要回答\": \"The best way to avoid getting into trouble in a fight at school is to avoid getting into the fight in the first place. Unfortunately, that isn't always possible – it is estimated that as many as 1 in 4 of all American high school students were involved in a physical fight in the past year. If you are faced with a physical conflict, remember that the goal of a fight isn't to win – it is to walk away without being injured. If you take precautions beforehand, you may be able to avoid getting into trouble with the school or police, or at least minimize the severity of your punishment.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Trouble with the School or Police\", \"步骤\": [{\"编号\": 1, \"标题\": \"Always allow your opponent to attack first.\", \"描述\": \"If you are seen, you can claim you were defending yourself. If the authorities believe you, your opponent will you be the one who gets in trouble. \\nIf your opponent refuses to strike first, just walk away.\\nExpect to be in serious trouble if you hurt your opponent, even when they started it. Many schools have a zero-tolerance policy on violence, and will suspend or expel both kids involved in a fight.\"}, {\"编号\": 2, \"标题\": \"Remember that when you are on school property, laws are stricter.\", \"描述\": \"You aren't protected by the same constitutional rights that normally apply when you are at home.\\nSome schools call the police for even the most minor fights or other public displays of anger like punching lockers or throwing things.\\nIn some states, the same laws apply on or off school grounds, if there is proof that the fight began at school. You will be in trouble with the school, and the police as well.\"}, {\"编号\": 3, \"标题\": \"Avoid bringing anything to school that even looks like a weapon.\", \"描述\": \"When weapons are involved, violence escalates immediately and can quickly get of control. Every year, at least 7 percent of American high school students are threatened or injured by another student carrying a weapon. Because of this, laws about guns and other weapons have become increasingly strict over the years.\\nFederal law requires public schools to expel any student who brings a firearm to school for at least one year.\\nMore than half the students who are expelled in the US each year were expelled for bringing a weapon to school.\"}, {\"编号\": 4, \"标题\": \"Think about witnesses.\", \"描述\": \"Be sure to have some of your friends around to back up your side of the story. Never get drawn into a fight if the only witnesses are your opponent's friends.\\nAvoid places where a teacher is likely to see you.\\nAppoint a lookout to let you know if someone is coming.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding a Fight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware of your surroundings.\", \"描述\": \"You can avoid a lot of trouble if you only hang out with your friends in open, well lit areas where plenty of people are likely to walk by. Notice which places bullies or gangs are most likely to hang out – like a certain park, bathroom, or parking lot – so you can avoid them.\\nAvoid taking shortcut through dark or isolated areas, especially by yourself.\\nBe sure your parents and friends know your usual schedule, so if you are attacked someone will notice that you aren't where you're supposed to be.\\nDon't be distracted by your phone if you are walking alone, and don't wear headphones. Be alert to all the sights and sounds around you.\"}, {\"编号\": 2, \"标题\": \"Avoid dangerous situations.\", \"描述\": \"In one study, nearly 20 percent of students reported being bullied at school. Avoiding trouble doesn't mean you are weak, it just means you are smart. Avoiding a fight in the first place is the best way to avoid getting into trouble.\\nTry to avoid being in situations where you will be alone with a bully – walk home with a friend, and eat lunch with a group.\\nDon't take the bait. Sometimes if you ignore a bully, they will get bored and leave you alone.\\nIt's usually best to speak up and answer a bully. If a bully thinks you are weak, he or she will try to take advantage of it by being even more aggressive.\"}, {\"编号\": 3, \"标题\": \"Try to calm down your opponent.\", \"描述\": \"If someone is threatening you with violence, they are probably already on edge and pumped full of adrenaline. Fighting back might make them even angrier, which will make the situation even worse. \\nLearn to control your own temper, so you won't lose control when you feel threatened. Take deep breaths to help you relax.\\nIf you find yourself alone with a violent person, sometimes it helps to just agree with them until they calm down. You don't have to actually agree with them – just tell them what they want to hear.\\nIf someone is taunting you, distract them by saying something like, “Is that the bell?” or “I think that was my phone.” Then calmly walk away.\\nIf a bully is being really persistent and won't let you leave, tell them you will meet them after school. You don't need to actually fight them, you are just trying to buy yourself some time.\"}, {\"编号\": 4, \"标题\": \"Give them what they want.\", \"描述\": \"In some situations, it's best to just hand over your homework or lunch money to avoid being hurt. Experts almost always recommend giving a mugger your wallet right away, to avoid a violent situation.\\nTell your teacher or a someone in the office what happened, so they know you actually did your homework.\\nTell a parent or guardian when this happens, so they can make sure it doesn't happen again.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Bullies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have a failsafe response ready.\", \"描述\": \"To stay out of trouble, plan in advance how you will handle a confrontation if it happens. When a bully is screaming at you, you're less likely to freeze up and go blank if you already know exactly what you are going to say.\\nInterrupt them. Say something like, “Sorry, I need to make a phone call,” and walk away before they can stop you.\\nOffer to continue the conversation after class – they may have forgotten you and moved on to something else by then.\\nIf you know you can pull it off, smile and act amused. The last thing a bully wants is to be embarrassed in front of his friends.\"}, {\"编号\": 2, \"标题\": \"Take control of the conversation.\", \"描述\": \"You can avoid trouble at school if you learn to take charge of a dangerous situation before it gets out of control. You may be able to calm your opponent down if you can figure out their underlying motive for harassing you. In some cases, you may be able to find another way to work things out that doesn't involve fighting.\\nEvery time the bully asks a question, reply by asking her to explain herself. (“Why do you believe that?” or “What makes you think I did that?”)\\nBe careful not to lose your temper or come across as sarcastic, as this will only make them angrier.\"}, {\"编号\": 3, \"标题\": \"Talk to someone.\", \"描述\": \"If you're being bullied, you are not alone. Talk to your friends about the problem, and get their advice. You'll probably find that many of them have had to deal with the same thing in the past. You can avoid getting into trouble at school by asking them what they did to resolve the situation.\\nOne out of every 5 high school students in the US reported being bullied at school in 2013, and 1 in every 6 has been bullied online.\\nFive percent of US students missed a day or more of school because they did not feel safe from a bully.\"}, {\"编号\": 4, \"标题\": \"Report them.\", \"描述\": \"In instances where bullying may lead to physical harm, always tell a parent or a teacher. Bullying is a serious problem – there have been numerous occasions where bullying has resulted in severe injury and even death. You can avoid getting into trouble if the school knows you aren't the one causing the problem.\\nAllowing a bully to get away with it will just encourage them to become more violent.\\nParents and teachers will be able to come up with a plan to fix the problem without letting the bully know that you are the one who told on them.\"}]}, {\"编号\": 4, \"标题\": \"Defending Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know how to get to cover.\", \"描述\": \"Cover can be anything that offers you momentary safety. Be aware of your surroundings, and don't allow yourself to be boxed into a corner.\\nCover can be distance – if you can remove yourself from the situation, your attacker can't get to you. Plan your escape route in advance.\\nCover can also be a physical barrier, like getting to a bathroom or supply closet and locking your attacker out.\"}, {\"编号\": 2, \"标题\": \"Learn basic self defense moves.\", \"描述\": \"The best way to avoid getting into trouble is to remove yourself from a fight before it happens. But if you are attacked by a violent person and can't get away, you will need to defend yourself as best you can. You can't really learn these moves without practicing them, so sign up for self defense classes before trying them in person.\\nMake a fist and swing upward, hitting your opponent's nose squarely with the heel of your hand. The upward movement carries a lot of force, and is easier to pull off than a boxing-style punch.\\nKick your attacker's knee by using your foot in a horizontal stomping motion. Be sure to take aim first, and strike suddenly before they expect it.\\nUse the instep of your foot or your knee with as much force as possible to connect with your opponent's groin with an swift, upward motion.\\nAlternate your strikes between face and body – when your opponent goes to protect one vulnerable area, they will leave another area open to attack.\"}, {\"编号\": 3, \"标题\": \"Avoid being overconfident.\", \"描述\": \"Even if you have been taking self defense classes and doing well, never assume you will win the fight. There are too many things that can go wrong, and you can never predict the outcome. If you let the situation get out of control, you are far more likely to get caught and get into trouble. \\nIf you underestimate your opponent he or she may catch you off-guard, and hurt you.\\nYou are far more likely to get caught if you are reckless – you won't pay enough attention to your surroundings and witnesses.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,053 | How to Avoid Getting Into a Dangerous Situation | 1. Stay in well-populated areas.
Walk on well-lit streets, close to other people.
Don’t take any shortcuts through isolated spots. If you run into danger, you can easily call for help from a bystander. No dark, secluded shortcut is worth risking your personal safety!
If you have to walk through a dark, isolated area to get home, download a safety app to your phone. Apps like TripWhistle, Chirpey, Noonlight, and RedZone help you flag risky areas, and also get in touch with local authorities.
2. Be alert and aware.
Tune into what’s going on around you.
Try to make eye contact with the people nearby, so thieves won’t be as likely to target you. Also, don’t walk and text; instead, focus on your surroundings, so you won’t be taken by surprise.
For example, you might watch for someone following you, or someone lurking suspiciously along the side of the street.
If you’re listening to music on the go, only listen with 1 earbud. This way, you can still hear what’s going around you.
3. Carry your bag in front of you.
Don’t carry valuables in your back pocket.
As you walk, cover the zipper or fastener of your bag with your hand, so criminals don’t have easy access. As an extra precaution, only grab your wallet or phone if you absolutely need it.
4. Don’t carry heavy objects.
You might look vulnerable if you’re struggling with something heavy.
Instead, only carry lightweight bags or packages when you’re by yourself.
If you have to carry or move something heavy, ask a friend or loved one for help. This will help you look a lot less vulnerable.
5. Act erratic if someone harasses you.
Dangerous people won’t want the extra attention.
If someone suspicious is talking to you or approaching you, start laughing loudly, drooling, or talking to yourself. Any wild, unpredictable behavior will draw attention, which is exactly what predators and criminals don’t want.
For example, if a stranger is giving you unwanted advances, yell out to draw attention to yourself.
6. Listen to your gut.
Your instincts can raise the alarm before anything dangerous happens.
Pay attention to anyone acting suspicious, or anyone who makes you feel uncomfortable. If you have a bad feeling about a situation, don’t hesitate to turn and run the other way.
If a stranger seems overly friendly and curious, you might excuse yourself instead of continuing the conversation.
If you’re walking by yourself and notice someone loitering or acting suspiciously, create as much distance as you can between yourself and the stranger.
7. Move confidently.
Always act like you have a place to be.
Walk confidently and assertively, moving your feet in a smooth, fluid motion as you go. Also, stand with alert, upright posture, and bend your arms slightly as you move. Follow the speed of the crowds around you, so you don’t stick out to potential criminals.
If you can, avoid taking super long steps. Criminals are more likely to target you if your walking pattern is strange.
8. Carry your cell phone with you.
A cell phone can get you out of a potentially dangerous situation.
Before heading out by yourself, double-check that you have your cell phone handy. Try to charge your phone frequently, so it’s juiced up when you need it.
Keep your emergency contacts saved in your phone, as well as the number for a local taxi company.
9. Create an escape plan.
Exit routes are a great way to plan ahead.
Scout out your surroundings whenever you’re in a new, unfamiliar place. Brainstorm quick, easy ways you can escape the area if you’re ever in danger. Be on the lookout for emergency phones and helpful bystanders, too—a helping hand or quick phone call might come in handy.
You might look for a fire escape, or a stairwell that offers an easy exit.
10. Tell someone where you’re going.
A concerned friend or loved one will have your back if something goes wrong.
Give someone the low-down on where you’re going, and what time you expect to be back. If you’re embarking on a longer trip, let a loved one know when you plan on checking in. If anything should go wrong, your friend can alert authorities right away.
You could say, “I’m going on a day-long hike at the quarry, and I won’t be back until around 8 PM. I’ll check-in with you around noon.”
You might also say, “I’m going camping over the weekend, but I’ll do my best to check in once a day. If you don’t hear from me for some reason, call the local park ranger.”
11. Hang out with people you trust.
Don’t spend too much time with people you don’t know.
It can be fun to meet new people, but you should never sacrifice your personal safety for a fun outing. Only go out and about with close friends who you know will have your back.
For example, if an acquaintance you meet at a party invites you to hang out at their place, say no.
12. Be careful if you drink in public.
Never take a drink from a stranger or leave your current drink unattended.
If you have to use the restroom or leave the area, order a new drink once you get back. If you’re at a party, don’t grab a drink from a communal cooler or punch bowl.
If someone offers to buy you a drink, supervise them and the bartender while the drink gets prepared.
13. Make up an excuse if you’re being pressured.
Always put your own comfort and safety above anyone else’s.
If someone is pressuring you into something risky or dangerous, come up with a quick excuse to get out of it. Don’t worry about offending the other person—your personal safety always comes first!
You could say, “My mom just had surgery last week, and I really need to get home and check on her” or “I promised my roommate I’d be back by 9 PM, and they’ll be really worried if I’m out too late.”
You might also say, “I appreciate the offer, but I’m running late for an important meeting” or “I have a lot of schoolwork to finish up before my class tomorrow.”
14. Lock your car doors.
Don’t let criminals have easy access to your vehicle.
Get your keys out and ready as you approach your car, so you aren’t taken by surprise while you search through your bag. In general, try to get in the habit of locking your car doors as soon as you get in or out of your vehicle.
15. Plan a safe driving route home.
Choose a route that’s close to a hospital or police station.
Knowing your options can give you some peace of mind as you drive home, especially if you’re worried about being followed.
On your way home from work, you might take a route that passes the hospital.
16. Use self-defense.
Kick or punch someone in a sensitive area.
If you’re being threatened or attacked, hit the attacker in their groin, knees, nose, ears, eyes, throat, or temples. This might help incapacitate your attacker, and give you an opening to escape.
If you’d like to go the extra mile, sign up for self-defense classes in your local community. Check online to see what courses are offered near you.
Tips
If you're a parent and your child has a cell phone, make sure you're monitoring it so you know what they're doing online.[22]
X
Expert Source
Saul Jaeger, MSPolice Captain, Mountain View Police Department
Expert Interview. 21 February 2020.
Don’t carry large amounts of money with you while you’re out and about. This way, you won’t lose as much in a potential robbery.[23]
X
Research source
Warnings
Never accept rides from strangers. Always ride with a friend, loved one, or reputable taxi or rideshare service.[24]
X
Trustworthy Source
US National Park Service
Agency responsible for the maintenance and promotion of national parks and monuments
Go to source
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Stay in well-populated areas.\\nWalk on well-lit streets, close to other people.\\nDon’t take any shortcuts through isolated spots. If you run into danger, you can easily call for help from a bystander. No dark, secluded shortcut is worth risking your personal safety!\\nIf you have to walk through a dark, isolated area to get home, download a safety app to your phone. Apps like TripWhistle, Chirpey, Noonlight, and RedZone help you flag risky areas, and also get in touch with local authorities.\\n2. Be alert and aware.\\nTune into what’s going on around you.\\nTry to make eye contact with the people nearby, so thieves won’t be as likely to target you. Also, don’t walk and text; instead, focus on your surroundings, so you won’t be taken by surprise.\\nFor example, you might watch for someone following you, or someone lurking suspiciously along the side of the street.\\nIf you’re listening to music on the go, only listen with 1 earbud. This way, you can still hear what’s going around you.\\n3. Carry your bag in front of you.\\nDon’t carry valuables in your back pocket.\\nAs you walk, cover the zipper or fastener of your bag with your hand, so criminals don’t have easy access. As an extra precaution, only grab your wallet or phone if you absolutely need it.\\n4. Don’t carry heavy objects.\\nYou might look vulnerable if you’re struggling with something heavy.\\nInstead, only carry lightweight bags or packages when you’re by yourself.\\nIf you have to carry or move something heavy, ask a friend or loved one for help. This will help you look a lot less vulnerable.\\n5. Act erratic if someone harasses you.\\nDangerous people won’t want the extra attention.\\nIf someone suspicious is talking to you or approaching you, start laughing loudly, drooling, or talking to yourself. Any wild, unpredictable behavior will draw attention, which is exactly what predators and criminals don’t want.\\nFor example, if a stranger is giving you unwanted advances, yell out to draw attention to yourself.\\n6. Listen to your gut.\\nYour instincts can raise the alarm before anything dangerous happens.\\nPay attention to anyone acting suspicious, or anyone who makes you feel uncomfortable. If you have a bad feeling about a situation, don’t hesitate to turn and run the other way.\\nIf a stranger seems overly friendly and curious, you might excuse yourself instead of continuing the conversation.\\nIf you’re walking by yourself and notice someone loitering or acting suspiciously, create as much distance as you can between yourself and the stranger.\\n7. Move confidently.\\nAlways act like you have a place to be.\\nWalk confidently and assertively, moving your feet in a smooth, fluid motion as you go. Also, stand with alert, upright posture, and bend your arms slightly as you move. Follow the speed of the crowds around you, so you don’t stick out to potential criminals.\\nIf you can, avoid taking super long steps. Criminals are more likely to target you if your walking pattern is strange.\\n8. Carry your cell phone with you.\\nA cell phone can get you out of a potentially dangerous situation.\\nBefore heading out by yourself, double-check that you have your cell phone handy. Try to charge your phone frequently, so it’s juiced up when you need it.\\nKeep your emergency contacts saved in your phone, as well as the number for a local taxi company.\\n9. Create an escape plan.\\nExit routes are a great way to plan ahead.\\nScout out your surroundings whenever you’re in a new, unfamiliar place. Brainstorm quick, easy ways you can escape the area if you’re ever in danger. Be on the lookout for emergency phones and helpful bystanders, too—a helping hand or quick phone call might come in handy.\\nYou might look for a fire escape, or a stairwell that offers an easy exit.\\n10. Tell someone where you’re going.\\nA concerned friend or loved one will have your back if something goes wrong.\\nGive someone the low-down on where you’re going, and what time you expect to be back. If you’re embarking on a longer trip, let a loved one know when you plan on checking in. If anything should go wrong, your friend can alert authorities right away.\\nYou could say, “I’m going on a day-long hike at the quarry, and I won’t be back until around 8 PM. I’ll check-in with you around noon.”\\nYou might also say, “I’m going camping over the weekend, but I’ll do my best to check in once a day. If you don’t hear from me for some reason, call the local park ranger.”\\n11. Hang out with people you trust.\\nDon’t spend too much time with people you don’t know.\\nIt can be fun to meet new people, but you should never sacrifice your personal safety for a fun outing. Only go out and about with close friends who you know will have your back.\\nFor example, if an acquaintance you meet at a party invites you to hang out at their place, say no.\\n12. Be careful if you drink in public.\\nNever take a drink from a stranger or leave your current drink unattended.\\nIf you have to use the restroom or leave the area, order a new drink once you get back. If you’re at a party, don’t grab a drink from a communal cooler or punch bowl.\\nIf someone offers to buy you a drink, supervise them and the bartender while the drink gets prepared.\\n13. Make up an excuse if you’re being pressured.\\nAlways put your own comfort and safety above anyone else’s.\\nIf someone is pressuring you into something risky or dangerous, come up with a quick excuse to get out of it. Don’t worry about offending the other person—your personal safety always comes first!\\nYou could say, “My mom just had surgery last week, and I really need to get home and check on her” or “I promised my roommate I’d be back by 9 PM, and they’ll be really worried if I’m out too late.”\\nYou might also say, “I appreciate the offer, but I’m running late for an important meeting” or “I have a lot of schoolwork to finish up before my class tomorrow.”\\n14. Lock your car doors.\\nDon’t let criminals have easy access to your vehicle.\\nGet your keys out and ready as you approach your car, so you aren’t taken by surprise while you search through your bag. In general, try to get in the habit of locking your car doors as soon as you get in or out of your vehicle.\\n15. Plan a safe driving route home.\\nChoose a route that’s close to a hospital or police station.\\nKnowing your options can give you some peace of mind as you drive home, especially if you’re worried about being followed.\\nOn your way home from work, you might take a route that passes the hospital.\\n16. Use self-defense.\\nKick or punch someone in a sensitive area.\\nIf you’re being threatened or attacked, hit the attacker in their groin, knees, nose, ears, eyes, throat, or temples. This might help incapacitate your attacker, and give you an opening to escape.\\nIf you’d like to go the extra mile, sign up for self-defense classes in your local community. Check online to see what courses are offered near you.\\nTips\\nIf you're a parent and your child has a cell phone, make sure you're monitoring it so you know what they're doing online.[22]\\nX\\nExpert Source\\n\\nSaul Jaeger, MSPolice Captain, Mountain View Police Department\\nExpert Interview. 21 February 2020.\\nDon’t carry large amounts of money with you while you’re out and about. This way, you won’t lose as much in a potential robbery.[23]\\nX\\nResearch source\\nWarnings\\nNever accept rides from strangers. Always ride with a friend, loved one, or reputable taxi or rideshare service.[24]\\nX\\nTrustworthy Source\\nUS National Park Service\\nAgency responsible for the maintenance and promotion of national parks and monuments\\nGo to source\\n\", \"简要回答\": \"While the news makes it seem like the world is a pretty scary place, you can take steps to stay safe and comfortable while you're out and about. You shouldn't have to feel afraid when you're walking home alone or going to a new place. To give you some extra peace of mind, we’ve put together a quick, handy list of tips and tricks to help you avoid any risky, dangerous situations.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stay in well-populated areas.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Walk on well-lit streets, close to other people.\", \"描述\": \"Don’t take any shortcuts through isolated spots. If you run into danger, you can easily call for help from a bystander. No dark, secluded shortcut is worth risking your personal safety!\\nIf you have to walk through a dark, isolated area to get home, download a safety app to your phone. Apps like TripWhistle, Chirpey, Noonlight, and RedZone help you flag risky areas, and also get in touch with local authorities.\"}]}, {\"编号\": 2, \"标题\": \"Be alert and aware.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tune into what’s going on around you.\", \"描述\": \"Try to make eye contact with the people nearby, so thieves won’t be as likely to target you. Also, don’t walk and text; instead, focus on your surroundings, so you won’t be taken by surprise.\\nFor example, you might watch for someone following you, or someone lurking suspiciously along the side of the street.\\nIf you’re listening to music on the go, only listen with 1 earbud. This way, you can still hear what’s going around you.\"}]}, {\"编号\": 3, \"标题\": \"Carry your bag in front of you.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t carry valuables in your back pocket.\", \"描述\": \"As you walk, cover the zipper or fastener of your bag with your hand, so criminals don’t have easy access. As an extra precaution, only grab your wallet or phone if you absolutely need it.\"}]}, {\"编号\": 4, \"标题\": \"Don’t carry heavy objects.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You might look vulnerable if you’re struggling with something heavy.\", \"描述\": \"Instead, only carry lightweight bags or packages when you’re by yourself.\\nIf you have to carry or move something heavy, ask a friend or loved one for help. This will help you look a lot less vulnerable.\"}]}, {\"编号\": 5, \"标题\": \"Act erratic if someone harasses you.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dangerous people won’t want the extra attention.\", \"描述\": \"If someone suspicious is talking to you or approaching you, start laughing loudly, drooling, or talking to yourself. Any wild, unpredictable behavior will draw attention, which is exactly what predators and criminals don’t want.\\nFor example, if a stranger is giving you unwanted advances, yell out to draw attention to yourself.\"}]}, {\"编号\": 6, \"标题\": \"Listen to your gut.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Your instincts can raise the alarm before anything dangerous happens.\", \"描述\": \"Pay attention to anyone acting suspicious, or anyone who makes you feel uncomfortable. If you have a bad feeling about a situation, don’t hesitate to turn and run the other way.\\nIf a stranger seems overly friendly and curious, you might excuse yourself instead of continuing the conversation.\\nIf you’re walking by yourself and notice someone loitering or acting suspiciously, create as much distance as you can between yourself and the stranger.\"}]}, {\"编号\": 7, \"标题\": \"Move confidently.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Always act like you have a place to be.\", \"描述\": \"Walk confidently and assertively, moving your feet in a smooth, fluid motion as you go. Also, stand with alert, upright posture, and bend your arms slightly as you move. Follow the speed of the crowds around you, so you don’t stick out to potential criminals.\\nIf you can, avoid taking super long steps. Criminals are more likely to target you if your walking pattern is strange.\"}]}, {\"编号\": 8, \"标题\": \"Carry your cell phone with you.\", \"步骤\": [{\"编号\": 1, \"标题\": \"A cell phone can get you out of a potentially dangerous situation.\", \"描述\": \"Before heading out by yourself, double-check that you have your cell phone handy. Try to charge your phone frequently, so it’s juiced up when you need it.\\nKeep your emergency contacts saved in your phone, as well as the number for a local taxi company.\"}]}, {\"编号\": 9, \"标题\": \"Create an escape plan.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Exit routes are a great way to plan ahead.\", \"描述\": \"Scout out your surroundings whenever you’re in a new, unfamiliar place. Brainstorm quick, easy ways you can escape the area if you’re ever in danger. Be on the lookout for emergency phones and helpful bystanders, too—a helping hand or quick phone call might come in handy.\\nYou might look for a fire escape, or a stairwell that offers an easy exit.\"}]}, {\"编号\": 10, \"标题\": \"Tell someone where you’re going.\", \"步骤\": [{\"编号\": 1, \"标题\": \"A concerned friend or loved one will have your back if something goes wrong.\", \"描述\": \"Give someone the low-down on where you’re going, and what time you expect to be back. If you’re embarking on a longer trip, let a loved one know when you plan on checking in. If anything should go wrong, your friend can alert authorities right away.\\nYou could say, “I’m going on a day-long hike at the quarry, and I won’t be back until around 8 PM. I’ll check-in with you around noon.”\\nYou might also say, “I’m going camping over the weekend, but I’ll do my best to check in once a day. If you don’t hear from me for some reason, call the local park ranger.”\"}]}, {\"编号\": 11, \"标题\": \"Hang out with people you trust.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t spend too much time with people you don’t know.\", \"描述\": \"It can be fun to meet new people, but you should never sacrifice your personal safety for a fun outing. Only go out and about with close friends who you know will have your back.\\nFor example, if an acquaintance you meet at a party invites you to hang out at their place, say no.\"}]}, {\"编号\": 12, \"标题\": \"Be careful if you drink in public.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Never take a drink from a stranger or leave your current drink unattended.\", \"描述\": \"If you have to use the restroom or leave the area, order a new drink once you get back. If you’re at a party, don’t grab a drink from a communal cooler or punch bowl.\\nIf someone offers to buy you a drink, supervise them and the bartender while the drink gets prepared.\"}]}, {\"编号\": 13, \"标题\": \"Make up an excuse if you’re being pressured.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Always put your own comfort and safety above anyone else’s.\", \"描述\": \"If someone is pressuring you into something risky or dangerous, come up with a quick excuse to get out of it. Don’t worry about offending the other person—your personal safety always comes first!\\nYou could say, “My mom just had surgery last week, and I really need to get home and check on her” or “I promised my roommate I’d be back by 9 PM, and they’ll be really worried if I’m out too late.”\\nYou might also say, “I appreciate the offer, but I’m running late for an important meeting” or “I have a lot of schoolwork to finish up before my class tomorrow.”\"}]}, {\"编号\": 14, \"标题\": \"Lock your car doors.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t let criminals have easy access to your vehicle.\", \"描述\": \"Get your keys out and ready as you approach your car, so you aren’t taken by surprise while you search through your bag. In general, try to get in the habit of locking your car doors as soon as you get in or out of your vehicle.\"}]}, {\"编号\": 15, \"标题\": \"Plan a safe driving route home.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a route that’s close to a hospital or police station.\", \"描述\": \"Knowing your options can give you some peace of mind as you drive home, especially if you’re worried about being followed.\\nOn your way home from work, you might take a route that passes the hospital.\"}]}, {\"编号\": 16, \"标题\": \"Use self-defense.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Kick or punch someone in a sensitive area.\", \"描述\": \"If you’re being threatened or attacked, hit the attacker in their groin, knees, nose, ears, eyes, throat, or temples. This might help incapacitate your attacker, and give you an opening to escape.\\nIf you’d like to go the extra mile, sign up for self-defense classes in your local community. Check online to see what courses are offered near you.\"}], \"小提示\": [\"If you're a parent and your child has a cell phone, make sure you're monitoring it so you know what they're doing online.[22]\\nX\\nExpert Source\\n\\nSaul Jaeger, MSPolice Captain, Mountain View Police Department\\nExpert Interview. 21 February 2020.\\n\", \"Don’t carry large amounts of money with you while you’re out and about. This way, you won’t lose as much in a potential robbery.[23]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Never accept rides from strangers. Always ride with a friend, loved one, or reputable taxi or rideshare service.[24]\\nX\\nTrustworthy Source\\nUS National Park Service\\nAgency responsible for the maintenance and promotion of national parks and monuments\\nGo to source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,054 | How to Avoid Getting Jumped (10 Must-Know Tips for Personal Safety) | 1. Stay off your phone and stay alert.
Keep your valuable technology hidden and stop distractions.
Contrary to popular belief, being on your phone isn’t likely to deter attackers since it actually signals that you’re distracted and easy to attack. Likewise, avoid walking with headphones because you won’t be able to pay as close of attention to noises around you.
2. Wear casual, comfortable clothes.
Pick clothes that will allow you to run away if you’re attacked.
Avoid wearing expensive-looking clothes, showing off flashy accessories, or carrying designer bags. To make yourself look like a less valuable target, wear gym clothes or worn-out clothes and carry a gym bag.
If you are carrying a valuable bag, hold your bag closer to your body instead of letting it dangle where someone can grab it.
3. Continually scan your surroundings for danger.
Avoid walking past groups of people at night.
If you spot groups of people standing on the street or see someone staring at you, try to choose a different path. If you can’t take a different path home, cross the street or remain alert of whether those people are trying to approach you. As you assess a potentially dangerous situation, practice the OODA Loop, a system of decision-making developed by military strategists. In the OODA loop, you continually observe, orient, decide, and act.
Observe your surroundings by listening and watching people around you.
Orient yourself by comparing what you see to what you would normally expect from a safe situation.
Decide whether the people you see pose a threat to you. Do they seem angry? Are they yelling or staring at you intently?
Act by running away or calling for help.
4. Walk with strong strides.
Move your feet with purpose and let your arms swing.
By walking dynamically and with confidence, you make yourself seem strong and difficult to harass. Attackers are more likely to pick you if you look like a weak target.
Look bigger and more confident by keeping your chin up, spine straight, and preventing your shoulders from hunching.
Walk briskly to seem more athletic than other potential victims. Just don’t walk too fast, or you’ll draw attention to yourself.
5. Stay close to the curb.
Avoid walking past bushes, doorways, or alleys.
Walking on the sidewalk close to the curb allows you to avoid places where people might be hiding and waiting to ambush you. As you walk around building corners, take wide turns so you have more time to assess who is on the other side.
If you can’t stay close to the curb, just make sure to avoid alleys, vacant lots, and wooded areas.
If you’re not able to stay on the sidewalk, walk against the flow of car traffic. That way, it’ll be harder for you to be pulled into a car by a thief or kidnapper.
6. Pretend you know exactly where you’re going.
Don’t ask for directions, and don’t pull out a GPS or map.
Attackers and muggers are more likely to prey on you if you seem unsure or lost. To act like you know the neighborhood and have a route home, take turns and cross the street without hesitating. Once you've reached a busy store, restaurant, or a well-lit place, you can ask for directions or use your phone to figure out where you are.
On the other hand, if you know your route well and are concerned you’re being followed, pick a zig-zagging or less-intuitive path to get where you want to go. You’ll get the opportunity to lose the person following you and verify that you’re being stalked.
7. Don’t talk to strangers.
Just keep walking.
If you’re feeling unsure about someone approaching you, check in with your instincts regarding the situation. If you feel threatened in any way, walk right past the person and don’t break your stride. When you stop, you give a potential muggers or attacker the chance to distract you.
Potential attackers might ask for the time or for directions. Once you look down to check your watch or phone, you put yourself into a vulnerable position by taking your eyes off the potential mugger.
8. Scream, blow a whistle, or use an airhorn.
Make lots of noise to alert people around you if you’re in danger.
If someone is following you in a public place, ask for help from passers-by. If your attacker confronts you, scream immediately. Resisting your attackers makes you a more difficult target, and noise might alert others to intervene.
For example, you could tell someone, “I’m afraid this person is following me. Can you help me?”
9. Leave the area and go to a populated place if possible
Move somewhere with a crowd, lights, and security cameras.
If you think you’re in danger of getting jumped, go into a store, restaurant, or bank where you can find other people. If there’s a security guard who works at the establishment, you can let them know the situation or even ask them to walk you to your car.
10. Report suspicious activity or danger.
Call 9-1-1 or your local emergency number.
Let them know if you’re being followed or feel threatened by someone. Try to give the police information on the suspicious person’s sex, race, age, hair and eye color as well as any other identifying features.
Warnings
Resist the urge to fight back in a robbery, or you’ll escalate the situation. Your life is worth more than whatever you’re carrying. Give up your valuables and possessions at a distance from the attacker rather than trying to physically overpower them.[19]
X
Research source
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Stay off your phone and stay alert.\\nKeep your valuable technology hidden and stop distractions.\\nContrary to popular belief, being on your phone isn’t likely to deter attackers since it actually signals that you’re distracted and easy to attack. Likewise, avoid walking with headphones because you won’t be able to pay as close of attention to noises around you.\\n2. Wear casual, comfortable clothes.\\nPick clothes that will allow you to run away if you’re attacked.\\nAvoid wearing expensive-looking clothes, showing off flashy accessories, or carrying designer bags. To make yourself look like a less valuable target, wear gym clothes or worn-out clothes and carry a gym bag.\\nIf you are carrying a valuable bag, hold your bag closer to your body instead of letting it dangle where someone can grab it.\\n3. Continually scan your surroundings for danger.\\nAvoid walking past groups of people at night.\\nIf you spot groups of people standing on the street or see someone staring at you, try to choose a different path. If you can’t take a different path home, cross the street or remain alert of whether those people are trying to approach you. As you assess a potentially dangerous situation, practice the OODA Loop, a system of decision-making developed by military strategists. In the OODA loop, you continually observe, orient, decide, and act.\\nObserve your surroundings by listening and watching people around you.\\nOrient yourself by comparing what you see to what you would normally expect from a safe situation.\\nDecide whether the people you see pose a threat to you. Do they seem angry? Are they yelling or staring at you intently?\\nAct by running away or calling for help.\\n4. Walk with strong strides.\\nMove your feet with purpose and let your arms swing.\\nBy walking dynamically and with confidence, you make yourself seem strong and difficult to harass. Attackers are more likely to pick you if you look like a weak target.\\nLook bigger and more confident by keeping your chin up, spine straight, and preventing your shoulders from hunching.\\nWalk briskly to seem more athletic than other potential victims. Just don’t walk too fast, or you’ll draw attention to yourself.\\n5. Stay close to the curb.\\nAvoid walking past bushes, doorways, or alleys.\\nWalking on the sidewalk close to the curb allows you to avoid places where people might be hiding and waiting to ambush you. As you walk around building corners, take wide turns so you have more time to assess who is on the other side.\\nIf you can’t stay close to the curb, just make sure to avoid alleys, vacant lots, and wooded areas.\\nIf you’re not able to stay on the sidewalk, walk against the flow of car traffic. That way, it’ll be harder for you to be pulled into a car by a thief or kidnapper.\\n6. Pretend you know exactly where you’re going.\\nDon’t ask for directions, and don’t pull out a GPS or map.\\nAttackers and muggers are more likely to prey on you if you seem unsure or lost. To act like you know the neighborhood and have a route home, take turns and cross the street without hesitating. Once you've reached a busy store, restaurant, or a well-lit place, you can ask for directions or use your phone to figure out where you are.\\nOn the other hand, if you know your route well and are concerned you’re being followed, pick a zig-zagging or less-intuitive path to get where you want to go. You’ll get the opportunity to lose the person following you and verify that you’re being stalked.\\n7. Don’t talk to strangers.\\nJust keep walking.\\nIf you’re feeling unsure about someone approaching you, check in with your instincts regarding the situation. If you feel threatened in any way, walk right past the person and don’t break your stride. When you stop, you give a potential muggers or attacker the chance to distract you.\\nPotential attackers might ask for the time or for directions. Once you look down to check your watch or phone, you put yourself into a vulnerable position by taking your eyes off the potential mugger.\\n8. Scream, blow a whistle, or use an airhorn.\\nMake lots of noise to alert people around you if you’re in danger.\\nIf someone is following you in a public place, ask for help from passers-by. If your attacker confronts you, scream immediately. Resisting your attackers makes you a more difficult target, and noise might alert others to intervene.\\nFor example, you could tell someone, “I’m afraid this person is following me. Can you help me?”\\n9. Leave the area and go to a populated place if possible\\nMove somewhere with a crowd, lights, and security cameras.\\nIf you think you’re in danger of getting jumped, go into a store, restaurant, or bank where you can find other people. If there’s a security guard who works at the establishment, you can let them know the situation or even ask them to walk you to your car.\\n10. Report suspicious activity or danger.\\nCall 9-1-1 or your local emergency number.\\nLet them know if you’re being followed or feel threatened by someone. Try to give the police information on the suspicious person’s sex, race, age, hair and eye color as well as any other identifying features.\\nWarnings\\nResist the urge to fight back in a robbery, or you’ll escalate the situation. Your life is worth more than whatever you’re carrying. Give up your valuables and possessions at a distance from the attacker rather than trying to physically overpower them.[19]\\nX\\nResearch source\\n\", \"简要回答\": \"You’re walking home or just walking around, and you start to get a bad feeling about the area. Maybe you think people are following you, or maybe you’re just in unfamiliar territory. What should you do? While it’s ideal to walk with a buddy and to avoid unfamiliar or dangerous places—especially at night—we know that’s not always possible. To help you avoid being a target, we’ve compiled a list of tips that can help you stay safe when you’re afraid of getting jumped.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stay off your phone and stay alert.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your valuable technology hidden and stop distractions.\", \"描述\": \"Contrary to popular belief, being on your phone isn’t likely to deter attackers since it actually signals that you’re distracted and easy to attack. Likewise, avoid walking with headphones because you won’t be able to pay as close of attention to noises around you.\"}]}, {\"编号\": 2, \"标题\": \"Wear casual, comfortable clothes.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick clothes that will allow you to run away if you’re attacked.\", \"描述\": \"Avoid wearing expensive-looking clothes, showing off flashy accessories, or carrying designer bags. To make yourself look like a less valuable target, wear gym clothes or worn-out clothes and carry a gym bag.\\nIf you are carrying a valuable bag, hold your bag closer to your body instead of letting it dangle where someone can grab it.\"}]}, {\"编号\": 3, \"标题\": \"Continually scan your surroundings for danger.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid walking past groups of people at night.\", \"描述\": \"If you spot groups of people standing on the street or see someone staring at you, try to choose a different path. If you can’t take a different path home, cross the street or remain alert of whether those people are trying to approach you. As you assess a potentially dangerous situation, practice the OODA Loop, a system of decision-making developed by military strategists. In the OODA loop, you continually observe, orient, decide, and act.\\nObserve your surroundings by listening and watching people around you.\\nOrient yourself by comparing what you see to what you would normally expect from a safe situation.\\nDecide whether the people you see pose a threat to you. Do they seem angry? Are they yelling or staring at you intently?\\nAct by running away or calling for help.\"}]}, {\"编号\": 4, \"标题\": \"Walk with strong strides.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Move your feet with purpose and let your arms swing.\", \"描述\": \"By walking dynamically and with confidence, you make yourself seem strong and difficult to harass. Attackers are more likely to pick you if you look like a weak target.\\nLook bigger and more confident by keeping your chin up, spine straight, and preventing your shoulders from hunching.\\nWalk briskly to seem more athletic than other potential victims. Just don’t walk too fast, or you’ll draw attention to yourself.\"}]}, {\"编号\": 5, \"标题\": \"Stay close to the curb.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid walking past bushes, doorways, or alleys.\", \"描述\": \"Walking on the sidewalk close to the curb allows you to avoid places where people might be hiding and waiting to ambush you. As you walk around building corners, take wide turns so you have more time to assess who is on the other side.\\nIf you can’t stay close to the curb, just make sure to avoid alleys, vacant lots, and wooded areas.\\nIf you’re not able to stay on the sidewalk, walk against the flow of car traffic. That way, it’ll be harder for you to be pulled into a car by a thief or kidnapper.\"}]}, {\"编号\": 6, \"标题\": \"Pretend you know exactly where you’re going.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t ask for directions, and don’t pull out a GPS or map.\", \"描述\": \"Attackers and muggers are more likely to prey on you if you seem unsure or lost. To act like you know the neighborhood and have a route home, take turns and cross the street without hesitating. Once you've reached a busy store, restaurant, or a well-lit place, you can ask for directions or use your phone to figure out where you are.\\nOn the other hand, if you know your route well and are concerned you’re being followed, pick a zig-zagging or less-intuitive path to get where you want to go. You’ll get the opportunity to lose the person following you and verify that you’re being stalked.\"}]}, {\"编号\": 7, \"标题\": \"Don’t talk to strangers.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Just keep walking.\", \"描述\": \"If you’re feeling unsure about someone approaching you, check in with your instincts regarding the situation. If you feel threatened in any way, walk right past the person and don’t break your stride. When you stop, you give a potential muggers or attacker the chance to distract you.\\nPotential attackers might ask for the time or for directions. Once you look down to check your watch or phone, you put yourself into a vulnerable position by taking your eyes off the potential mugger.\"}]}, {\"编号\": 8, \"标题\": \"Scream, blow a whistle, or use an airhorn.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make lots of noise to alert people around you if you’re in danger.\", \"描述\": \"If someone is following you in a public place, ask for help from passers-by. If your attacker confronts you, scream immediately. Resisting your attackers makes you a more difficult target, and noise might alert others to intervene.\\nFor example, you could tell someone, “I’m afraid this person is following me. Can you help me?”\"}]}, {\"编号\": 9, \"标题\": \"Leave the area and go to a populated place if possible\", \"步骤\": [{\"编号\": 1, \"标题\": \"Move somewhere with a crowd, lights, and security cameras.\", \"描述\": \"If you think you’re in danger of getting jumped, go into a store, restaurant, or bank where you can find other people. If there’s a security guard who works at the establishment, you can let them know the situation or even ask them to walk you to your car.\"}]}, {\"编号\": 10, \"标题\": \"Report suspicious activity or danger.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Call 9-1-1 or your local emergency number.\", \"描述\": \"Let them know if you’re being followed or feel threatened by someone. Try to give the police information on the suspicious person’s sex, race, age, hair and eye color as well as any other identifying features.\"}], \"注意事项\": [\"Resist the urge to fight back in a robbery, or you’ll escalate the situation. Your life is worth more than whatever you’re carrying. Give up your valuables and possessions at a distance from the attacker rather than trying to physically overpower them.[19]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,055 | How to Avoid Getting Scammed on eBay | 1. Avoiding Scams While Buying
1-1. Safeguard your account.
Before you even bid on your first item, make sure your PayPal and eBay settings are as secure as possible. It's not a bad idea to have an entirely separate email and bank account dedicated solely to your eBay transactions.
The same logic applies to your home address--especially if you're purchasing something from a long-distance seller, consider picking the package up at the post office. This method provides added security coupled with your retention of privacy.
1-2. Familiarize yourself with common scams.
If you don't know the playbook, you're liable to end up as a statistic in it. Most eBay scams that target buyers are centered around sending faulty products for an insane mark-up or simply not sending a product outright after payment is delivered.
These kinds of scams happen most often with big-ticket items like cars or property, so if you must purchase a vehicle or something similar through eBay, be sure to insist on a mutual meeting place to do the transaction.
You can avoid most basic scams by simply requesting more information about the item and the terms of the item's sale. If the seller is reluctant to give you information or they appear evasive, you should give the item a pass.
1-3. Scope out the user's account.
While this isn't the most accurate way to determine whether or not someone is a scammer, it eliminates the possibility of buying from someone with a ton of negative reviews or a lack of history.
This precaution is mostly contextual, so be sure to ask questions. If you contact the seller and they tell you that they've been working on eBay for years when their account was registered last week, that should raise an immediate red flag.
1-4. Pay attention to the terms of the transaction.
If you don't read the fine print and somebody ships you a damaged or faulty item "as is", eBay won't side with you in a dispute. It's shady, but technically legal; therefore, you should spare yourself the trouble by reading through every single detail on the listing before you bid.
If possible, request additional photos or information as well--again, if the seller is reluctant to accommodate your request, they're probably hiding something.
1-5. Look for red flags.
Before you even contact a seller, look for negative reviews, a lack of a refund policy, missing or vague information, or requests for money orders, checks, or other third-party payment methods.
You should also generally be on the lookout for things that simply sound too good to be true. If you see someone selling a piece of expensive hardware described as "brand new" for well under market price, it's probably a scam.
1-6. Always pay through eBay-approved methods.
PayPal and eBay both keep records of transactions, and you have access to these records at any time; going through third-party sites or payment methods is a surefire way to lose the support of both companies in the event of a scam.
Pay on collection of big-ticket merchandise such as cars, large furniture, or similar items. The easiest way to ensure the cooperation of both parties in an event like this is by meeting face-to-face in a neutral area with plenty of visibility--i.e., a shopping center.
1-7. Document everything.
eBay and PayPal deal exclusively in written records, so if a seller wants to discuss business over the phone, politely explain this to them. They will likely be dissuaded if they are attempting to scam you.
You should keep any written records of transactions for at least a year after the transaction takes place, simply for insurance.
1-8. Monitor your bank account and PayPal afterwards.
In the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.
2. Avoiding Scams While Selling
2-1. Review your settings.
Before you list an item for sale, make sure your refund policy, payment settings, and shipping information are all accurate. You don't want someone to accuse you of scamming them based on inaccurate information--in fact, some scammers will find ways to exploit errors like this to get eBay to side with them in a dispute, leading you to lose both money and your item.
2-2. Set up dedicated bank and email accounts.
While PayPal is relatively secure and eBay has a whole host of security benefits to keep your money safe, consider opening a separate account solely for transactions, complete with an accompanying email address.
Several users have reported success in bypassing scams by having a PayPal-related email and an eBay-related email separate of one another; that way, if, for example, a buyer contacts the PayPal email with an inquiry, you automatically know it's a scam.
2-3. Familiarize yourself with common scams.
First and foremost, buyers are always looking for the best deal, so what you may interpret as a scam might be them simply trying to haggle the price. That said, most scams that are run on sellers tend to revolve around refusing to pay for an item or attempting to get their money back after purchasing said item.
The most common scam is called the "bait and switch refund", in which a buyer complains about receiving a broken or faulty device after it ships. Since eBay is obligated to side with the buyer in the event that they provide proof--an easy enough process, since all they have to do is buy a broken version of whatever you sent them for practically nothing--you will be forced to pay them a refund. You can prevent this scam by either implementing a no-returns policy or by including buyer's insurance in the transaction.
Another common scam consists of buyers attempting to settle transactions outside of eBay--over the phone, for example--which leads to eBay having no written record of the transaction if they choose to scam you. To counteract this, never settle for anything less than a written record of your transactions, preferably through email.
2-4. Implement a strict return policy.
Generally speaking, you'll want to have some kind of return policy in the event that an honest mistake with shipping and handling happens. That said, be sure to state the terms of your return policy in your posting. This is an easy way to close any loopholes that scammers may try to exploit.
If you're selling an expensive item--especially if it is rare--consider changing the terms of your listing to "no refunds". This may dissuade some genuine buyers, but it will also keep scammers away. You can always say "more information upon request" in your posting to counteract the harshness of this policy--honesty is on your side.
2-5. Look for red flags.
If a buyer refuses to pay through eBay-approved methods such as PayPal, they're probably hiding something. Similarly, if they want to settle outside of eBay or they give you an unconfirmed address, consider renegotiating. Chances are fairly high that they'll reconsider if you tell them you're worried about being scammed, but this method should scare off any actual scammers.
PayPal doesn't lie, and neither does eBay; email, however, might. To ensure that all of your emails regarding your account are correct, log into the pertaining service and check manually.
As a general rule, you should not accept money orders or checks of any kind--the risks are simply too high, even if your buyer's intentions are good.
2-6. Wait to ship until you receive payment.
As soon as you and your buyer settle on a price, have them transfer the money to PayPal. Once you see the transaction in progress on PayPal, you can ship your item--not a second before.
You'll have a written record of the time you send your package and the time that PayPal accepted the transfer, so as long as the two corroborate, you should be safe from any attempt at a scam.
2-7. Use postage tracking.
Services such as FedEx and UPS often give you the option of tracking your package along its route; take advantage of this system to ensure the package's arrival. If your buyer tells you it didn't arrive when UPS tells you it did, you'll know not to send them a refund.
Once again, eBay and PayPal will usually back you up in this case, so long as you have retained all of your written records.
2-8. Monitor your bank account and PayPal afterwards.
In the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.
Tips
You really shouldn't buy big-ticket items like vehicles or real estate through eBay. The security of knowing you won't get scammed is worth the extra money mandated by going through a legitimate business.
Similarly, you shouldn't buy pets or consumables from eBay--there's too much potential for risk.
Always research what you're buying or selling before you enter into a transaction. You might actually find that the market price is competitive.
Warnings
It is absolutely possible for someone to steal your credit card data from PayPal. This is why you should set up a spare account and monitor your money after a transaction.
Watch out for high shipping prices. You may be saving on the item, but paying a small fortune for shipping.
If it sounds too good to be true, it is. Trust your gut.
Never give out your address or phone number before completing a transaction; the same applies to any other personal information you can avoid.
Setting a no-refund policy will probably decrease your overall sales.
If possible, try to see what the other items a user has sold thus far. Sometimes people sell very small, cheap items in "penny auctions" to get high sales figures, high approval ratings, and positive feedback. Then they start to sell high ticket items when their trust has been falsely pumped up.
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Avoiding Scams While Buying\\n1-1. Safeguard your account.\\nBefore you even bid on your first item, make sure your PayPal and eBay settings are as secure as possible. It's not a bad idea to have an entirely separate email and bank account dedicated solely to your eBay transactions.\\nThe same logic applies to your home address--especially if you're purchasing something from a long-distance seller, consider picking the package up at the post office. This method provides added security coupled with your retention of privacy.\\n1-2. Familiarize yourself with common scams.\\nIf you don't know the playbook, you're liable to end up as a statistic in it. Most eBay scams that target buyers are centered around sending faulty products for an insane mark-up or simply not sending a product outright after payment is delivered. \\nThese kinds of scams happen most often with big-ticket items like cars or property, so if you must purchase a vehicle or something similar through eBay, be sure to insist on a mutual meeting place to do the transaction.\\nYou can avoid most basic scams by simply requesting more information about the item and the terms of the item's sale. If the seller is reluctant to give you information or they appear evasive, you should give the item a pass.\\n1-3. Scope out the user's account.\\nWhile this isn't the most accurate way to determine whether or not someone is a scammer, it eliminates the possibility of buying from someone with a ton of negative reviews or a lack of history.\\nThis precaution is mostly contextual, so be sure to ask questions. If you contact the seller and they tell you that they've been working on eBay for years when their account was registered last week, that should raise an immediate red flag.\\n1-4. Pay attention to the terms of the transaction.\\nIf you don't read the fine print and somebody ships you a damaged or faulty item \\\"as is\\\", eBay won't side with you in a dispute. It's shady, but technically legal; therefore, you should spare yourself the trouble by reading through every single detail on the listing before you bid. \\nIf possible, request additional photos or information as well--again, if the seller is reluctant to accommodate your request, they're probably hiding something.\\n1-5. Look for red flags.\\nBefore you even contact a seller, look for negative reviews, a lack of a refund policy, missing or vague information, or requests for money orders, checks, or other third-party payment methods.\\nYou should also generally be on the lookout for things that simply sound too good to be true. If you see someone selling a piece of expensive hardware described as \\\"brand new\\\" for well under market price, it's probably a scam.\\n1-6. Always pay through eBay-approved methods.\\nPayPal and eBay both keep records of transactions, and you have access to these records at any time; going through third-party sites or payment methods is a surefire way to lose the support of both companies in the event of a scam.\\nPay on collection of big-ticket merchandise such as cars, large furniture, or similar items. The easiest way to ensure the cooperation of both parties in an event like this is by meeting face-to-face in a neutral area with plenty of visibility--i.e., a shopping center.\\n1-7. Document everything.\\neBay and PayPal deal exclusively in written records, so if a seller wants to discuss business over the phone, politely explain this to them. They will likely be dissuaded if they are attempting to scam you.\\nYou should keep any written records of transactions for at least a year after the transaction takes place, simply for insurance.\\n1-8. Monitor your bank account and PayPal afterwards.\\nIn the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.\\n2. Avoiding Scams While Selling\\n2-1. Review your settings.\\nBefore you list an item for sale, make sure your refund policy, payment settings, and shipping information are all accurate. You don't want someone to accuse you of scamming them based on inaccurate information--in fact, some scammers will find ways to exploit errors like this to get eBay to side with them in a dispute, leading you to lose both money and your item.\\n2-2. Set up dedicated bank and email accounts.\\nWhile PayPal is relatively secure and eBay has a whole host of security benefits to keep your money safe, consider opening a separate account solely for transactions, complete with an accompanying email address.\\nSeveral users have reported success in bypassing scams by having a PayPal-related email and an eBay-related email separate of one another; that way, if, for example, a buyer contacts the PayPal email with an inquiry, you automatically know it's a scam.\\n2-3. Familiarize yourself with common scams.\\nFirst and foremost, buyers are always looking for the best deal, so what you may interpret as a scam might be them simply trying to haggle the price. That said, most scams that are run on sellers tend to revolve around refusing to pay for an item or attempting to get their money back after purchasing said item. \\nThe most common scam is called the \\\"bait and switch refund\\\", in which a buyer complains about receiving a broken or faulty device after it ships. Since eBay is obligated to side with the buyer in the event that they provide proof--an easy enough process, since all they have to do is buy a broken version of whatever you sent them for practically nothing--you will be forced to pay them a refund. You can prevent this scam by either implementing a no-returns policy or by including buyer's insurance in the transaction.\\nAnother common scam consists of buyers attempting to settle transactions outside of eBay--over the phone, for example--which leads to eBay having no written record of the transaction if they choose to scam you. To counteract this, never settle for anything less than a written record of your transactions, preferably through email.\\n2-4. Implement a strict return policy.\\nGenerally speaking, you'll want to have some kind of return policy in the event that an honest mistake with shipping and handling happens. That said, be sure to state the terms of your return policy in your posting. This is an easy way to close any loopholes that scammers may try to exploit. \\nIf you're selling an expensive item--especially if it is rare--consider changing the terms of your listing to \\\"no refunds\\\". This may dissuade some genuine buyers, but it will also keep scammers away. You can always say \\\"more information upon request\\\" in your posting to counteract the harshness of this policy--honesty is on your side.\\n2-5. Look for red flags.\\nIf a buyer refuses to pay through eBay-approved methods such as PayPal, they're probably hiding something. Similarly, if they want to settle outside of eBay or they give you an unconfirmed address, consider renegotiating. Chances are fairly high that they'll reconsider if you tell them you're worried about being scammed, but this method should scare off any actual scammers. \\nPayPal doesn't lie, and neither does eBay; email, however, might. To ensure that all of your emails regarding your account are correct, log into the pertaining service and check manually.\\nAs a general rule, you should not accept money orders or checks of any kind--the risks are simply too high, even if your buyer's intentions are good.\\n2-6. Wait to ship until you receive payment.\\nAs soon as you and your buyer settle on a price, have them transfer the money to PayPal. Once you see the transaction in progress on PayPal, you can ship your item--not a second before.\\nYou'll have a written record of the time you send your package and the time that PayPal accepted the transfer, so as long as the two corroborate, you should be safe from any attempt at a scam.\\n2-7. Use postage tracking.\\nServices such as FedEx and UPS often give you the option of tracking your package along its route; take advantage of this system to ensure the package's arrival. If your buyer tells you it didn't arrive when UPS tells you it did, you'll know not to send them a refund. \\nOnce again, eBay and PayPal will usually back you up in this case, so long as you have retained all of your written records.\\n2-8. Monitor your bank account and PayPal afterwards.\\nIn the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.\\nTips\\nYou really shouldn't buy big-ticket items like vehicles or real estate through eBay. The security of knowing you won't get scammed is worth the extra money mandated by going through a legitimate business.\\nSimilarly, you shouldn't buy pets or consumables from eBay--there's too much potential for risk.\\nAlways research what you're buying or selling before you enter into a transaction. You might actually find that the market price is competitive.\\nWarnings\\nIt is absolutely possible for someone to steal your credit card data from PayPal. This is why you should set up a spare account and monitor your money after a transaction.\\nWatch out for high shipping prices. You may be saving on the item, but paying a small fortune for shipping.\\nIf it sounds too good to be true, it is. Trust your gut.\\nNever give out your address or phone number before completing a transaction; the same applies to any other personal information you can avoid.\\nSetting a no-refund policy will probably decrease your overall sales.\\nIf possible, try to see what the other items a user has sold thus far. Sometimes people sell very small, cheap items in \\\"penny auctions\\\" to get high sales figures, high approval ratings, and positive feedback. Then they start to sell high ticket items when their trust has been falsely pumped up.\\n\", \"简要回答\": \"In an age where the bulk of informal market trading happens online, eBay is a pioneer. If you are an avid user of eBay, most of your experiences have probably been great! However, there is always the chance that you will be scammed, and, no matter how rare this chance is, you should be prepared for it. Here are a couple of different ways to avoid being scammed when buying or selling on eBay.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Scams While Buying\", \"步骤\": [{\"编号\": 1, \"标题\": \"Safeguard your account.\", \"描述\": \"Before you even bid on your first item, make sure your PayPal and eBay settings are as secure as possible. It's not a bad idea to have an entirely separate email and bank account dedicated solely to your eBay transactions.\\nThe same logic applies to your home address--especially if you're purchasing something from a long-distance seller, consider picking the package up at the post office. This method provides added security coupled with your retention of privacy.\"}, {\"编号\": 2, \"标题\": \"Familiarize yourself with common scams.\", \"描述\": \"If you don't know the playbook, you're liable to end up as a statistic in it. Most eBay scams that target buyers are centered around sending faulty products for an insane mark-up or simply not sending a product outright after payment is delivered. \\nThese kinds of scams happen most often with big-ticket items like cars or property, so if you must purchase a vehicle or something similar through eBay, be sure to insist on a mutual meeting place to do the transaction.\\nYou can avoid most basic scams by simply requesting more information about the item and the terms of the item's sale. If the seller is reluctant to give you information or they appear evasive, you should give the item a pass.\"}, {\"编号\": 3, \"标题\": \"Scope out the user's account.\", \"描述\": \"While this isn't the most accurate way to determine whether or not someone is a scammer, it eliminates the possibility of buying from someone with a ton of negative reviews or a lack of history.\\nThis precaution is mostly contextual, so be sure to ask questions. If you contact the seller and they tell you that they've been working on eBay for years when their account was registered last week, that should raise an immediate red flag.\"}, {\"编号\": 4, \"标题\": \"Pay attention to the terms of the transaction.\", \"描述\": \"If you don't read the fine print and somebody ships you a damaged or faulty item \\\"as is\\\", eBay won't side with you in a dispute. It's shady, but technically legal; therefore, you should spare yourself the trouble by reading through every single detail on the listing before you bid. \\nIf possible, request additional photos or information as well--again, if the seller is reluctant to accommodate your request, they're probably hiding something.\"}, {\"编号\": 5, \"标题\": \"Look for red flags.\", \"描述\": \"Before you even contact a seller, look for negative reviews, a lack of a refund policy, missing or vague information, or requests for money orders, checks, or other third-party payment methods.\\nYou should also generally be on the lookout for things that simply sound too good to be true. If you see someone selling a piece of expensive hardware described as \\\"brand new\\\" for well under market price, it's probably a scam.\"}, {\"编号\": 6, \"标题\": \"Always pay through eBay-approved methods.\", \"描述\": \"PayPal and eBay both keep records of transactions, and you have access to these records at any time; going through third-party sites or payment methods is a surefire way to lose the support of both companies in the event of a scam.\\nPay on collection of big-ticket merchandise such as cars, large furniture, or similar items. The easiest way to ensure the cooperation of both parties in an event like this is by meeting face-to-face in a neutral area with plenty of visibility--i.e., a shopping center.\"}, {\"编号\": 7, \"标题\": \"Document everything.\", \"描述\": \"eBay and PayPal deal exclusively in written records, so if a seller wants to discuss business over the phone, politely explain this to them. They will likely be dissuaded if they are attempting to scam you.\\nYou should keep any written records of transactions for at least a year after the transaction takes place, simply for insurance.\"}, {\"编号\": 8, \"标题\": \"Monitor your bank account and PayPal afterwards.\", \"描述\": \"In the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Scams While Selling\", \"步骤\": [{\"编号\": 1, \"标题\": \"Review your settings.\", \"描述\": \"Before you list an item for sale, make sure your refund policy, payment settings, and shipping information are all accurate. You don't want someone to accuse you of scamming them based on inaccurate information--in fact, some scammers will find ways to exploit errors like this to get eBay to side with them in a dispute, leading you to lose both money and your item.\"}, {\"编号\": 2, \"标题\": \"Set up dedicated bank and email accounts.\", \"描述\": \"While PayPal is relatively secure and eBay has a whole host of security benefits to keep your money safe, consider opening a separate account solely for transactions, complete with an accompanying email address.\\nSeveral users have reported success in bypassing scams by having a PayPal-related email and an eBay-related email separate of one another; that way, if, for example, a buyer contacts the PayPal email with an inquiry, you automatically know it's a scam.\"}, {\"编号\": 3, \"标题\": \"Familiarize yourself with common scams.\", \"描述\": \"First and foremost, buyers are always looking for the best deal, so what you may interpret as a scam might be them simply trying to haggle the price. That said, most scams that are run on sellers tend to revolve around refusing to pay for an item or attempting to get their money back after purchasing said item. \\nThe most common scam is called the \\\"bait and switch refund\\\", in which a buyer complains about receiving a broken or faulty device after it ships. Since eBay is obligated to side with the buyer in the event that they provide proof--an easy enough process, since all they have to do is buy a broken version of whatever you sent them for practically nothing--you will be forced to pay them a refund. You can prevent this scam by either implementing a no-returns policy or by including buyer's insurance in the transaction.\\nAnother common scam consists of buyers attempting to settle transactions outside of eBay--over the phone, for example--which leads to eBay having no written record of the transaction if they choose to scam you. To counteract this, never settle for anything less than a written record of your transactions, preferably through email.\"}, {\"编号\": 4, \"标题\": \"Implement a strict return policy.\", \"描述\": \"Generally speaking, you'll want to have some kind of return policy in the event that an honest mistake with shipping and handling happens. That said, be sure to state the terms of your return policy in your posting. This is an easy way to close any loopholes that scammers may try to exploit. \\nIf you're selling an expensive item--especially if it is rare--consider changing the terms of your listing to \\\"no refunds\\\". This may dissuade some genuine buyers, but it will also keep scammers away. You can always say \\\"more information upon request\\\" in your posting to counteract the harshness of this policy--honesty is on your side.\"}, {\"编号\": 5, \"标题\": \"Look for red flags.\", \"描述\": \"If a buyer refuses to pay through eBay-approved methods such as PayPal, they're probably hiding something. Similarly, if they want to settle outside of eBay or they give you an unconfirmed address, consider renegotiating. Chances are fairly high that they'll reconsider if you tell them you're worried about being scammed, but this method should scare off any actual scammers. \\nPayPal doesn't lie, and neither does eBay; email, however, might. To ensure that all of your emails regarding your account are correct, log into the pertaining service and check manually.\\nAs a general rule, you should not accept money orders or checks of any kind--the risks are simply too high, even if your buyer's intentions are good.\"}, {\"编号\": 6, \"标题\": \"Wait to ship until you receive payment.\", \"描述\": \"As soon as you and your buyer settle on a price, have them transfer the money to PayPal. Once you see the transaction in progress on PayPal, you can ship your item--not a second before.\\nYou'll have a written record of the time you send your package and the time that PayPal accepted the transfer, so as long as the two corroborate, you should be safe from any attempt at a scam.\"}, {\"编号\": 7, \"标题\": \"Use postage tracking.\", \"描述\": \"Services such as FedEx and UPS often give you the option of tracking your package along its route; take advantage of this system to ensure the package's arrival. If your buyer tells you it didn't arrive when UPS tells you it did, you'll know not to send them a refund. \\nOnce again, eBay and PayPal will usually back you up in this case, so long as you have retained all of your written records.\"}, {\"编号\": 8, \"标题\": \"Monitor your bank account and PayPal afterwards.\", \"描述\": \"In the days following your transaction, keep an eye out for any irregular activity in your bank accounts. If you spot any, contact PayPal, eBay, or your local branch and report the circumstances.\"}], \"小提示\": [\"You really shouldn't buy big-ticket items like vehicles or real estate through eBay. The security of knowing you won't get scammed is worth the extra money mandated by going through a legitimate business.\\n\", \"Similarly, you shouldn't buy pets or consumables from eBay--there's too much potential for risk.\\n\", \"Always research what you're buying or selling before you enter into a transaction. You might actually find that the market price is competitive.\\n\"], \"注意事项\": [\"It is absolutely possible for someone to steal your credit card data from PayPal. This is why you should set up a spare account and monitor your money after a transaction.\\n\", \"Watch out for high shipping prices. You may be saving on the item, but paying a small fortune for shipping.\\n\", \"If it sounds too good to be true, it is. Trust your gut.\\n\", \"Never give out your address or phone number before completing a transaction; the same applies to any other personal information you can avoid.\\n\", \"Setting a no-refund policy will probably decrease your overall sales.\\n\", \"If possible, try to see what the other items a user has sold thus far. Sometimes people sell very small, cheap items in \\\"penny auctions\\\" to get high sales figures, high approval ratings, and positive feedback. Then they start to sell high ticket items when their trust has been falsely pumped up.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,056 | How to Avoid Getting Shot by a Police Officer | 1. Controlling Your Body Language
1-1. Don’t flee from police.
If the police approach you and speak to you, do not run, walk away or threaten them. This applies whether you believe you are innocent of wrongdoing or not. Regardless of your rights, running arouses suspicion and greatly increases the chance of a fatal misunderstanding.
A common belief amongst police officers is that suspects do not run unless they have a reason to. Do not play into this belief by fleeing. The police are very likely to perceive you as a threat and chase you.
Fleeing in a high-crime or suspicious area does not in itself create a “reasonable suspicion” for police officers to stop you. However, police often use characteristics and known histories of an area when making a decision about pursuing a suspect, and this is supported by US law.
It is an unfortunate fact that in some cases, race plays a factor in police shootings. Joint analysis by the Washington Post and Bowling Green State University revealed that over three-quarters of the officers charged with fatal shootings in the United States since 2005 were white, while two-thirds of their victims were minorities and all but two of that number were Black. If you are an ethnic minority, you may be in greater danger of police shooting if you flee.
Whether or not you are guilty of something illegal, running from the police can be charged as a crime, such as evading arrest or obstruction of justice. In many US states, these crimes are felonies. Running from the police if you are guilty will only make your situation worse. On top of that, if you are not guilty of anything illegal, you will most likely end up with an unnecessary and avoidable arrest and prosecution. That is the last thing you want.
1-2. Avoid any sudden movements.
No matter what you're doing when contacted by the police, stop and remain still. At this point, any movement you make that is unexpected is one step closer to getting shot. Do not move toward the officer, either.
If you're in a car, don't reach for anything. Officers are trained to notice when drivers are reaching for something, and they might assume you're reaching for a weapon or hiding drugs. For more details, see How to Act when the Police Pull You Over.
1-3. Keep your hands visible.
Do not make any sudden movements with your hands. Keep them plainly visible.
If the officer makes a request that requires you to move your hands, such as asking to see identification, verbally confirm that you are complying with his or her request before making any movements.
For example, you could tell the officer “I am going to reach into my left back pocket to get my wallet so I can show you my ID.” Do not make any movements unless you have to in order to comply with a police request.
1-4. Do not touch, hit, or otherwise assault a police officer.
This will almost certainly result in physical force used against you. Police officers are authorized to use deadly force to defend themselves or others from serious harm or threat. As one LAPD officer puts it, “initiating a physical confrontation is a sure recipe for getting hurt.”
Assaulting or battering a police officer is considered a felony in many jurisdictions.
1-5. Do what you're told, and do it slowly.
The officer will tell you exactly what he or she wants you to do. That typically includes putting your hands on the back of your head, walking backwards toward the sound of their voice, or lying down on the ground. Obey their orders, but do it at a slow enough pace that you don't alarm them.
Police have the right to stop and frisk or pat down suspects if they have “reasonable suspicion” that they are involved in illegal activity. Reasonable suspicion is very broadly defined. Racial and social biases may come into play, and it is very difficult to prove these. For example, over 90 percent of stop-and-frisk incidents in New York City between 2002-2011 were with Black or Latino individuals. If you are an ethnic minority, you may be more likely to be stopped and ordered to submit to frisking, even if you are not behaving suspiciously.
Do not assume that you will not be frisked simply because you have done nothing wrong. In New York City, for example, 9 out of 10 people who are stopped and frisked are innocent. It is safer for you not to resist.
Police officers are legally required to avoid “excessive force.” Thus, if you submit and do not resist, the officer must stop using force against you. While in reality this does not always happen, complying with an officer rather than resisting will improve your chances of remaining uninjured.
1-6. Let yourself be handcuffed.
While that may be uncomfortable, struggling against the cuffs or trying to resist in any way is only going to result in further trouble. In many places, it is police protocol to place handcuffs on even the most cooperative of suspects.
If you have an injury (such as a stiff or "frozen" shoulder or a recently broken shoulder), let the officer know before he or she tries to cuff you and ask politely if your hands can be cuffed in another way rather than behind your back.
It may seem unfair to allow this if you do not believe you have done anything wrong. Remain calm, submit to the cuffing, and ask for an attorney. You are far more likely to survive your police encounter this way.
2. Responding Verbally
2-1. Avoid talking more than necessary.
At this point, you've either already broken the law and don't need to make it worse on yourself, or you are the victim of a misunderstanding and need to cooperate to prevent an unfortunate accident. Be cooperative, but do not volunteer any information you are not explicitly asked for. If you are asked a direct question by police, you usually have the right not to answer. However, you should be aware that not answering could be perceived as hostile behavior.
In the US and many other countries, you have a right to protect yourself from self-incrimination. You should never volunteer information, even if you do not believe yourself guilty of any wrongdoing. Doing so without an attorney present could conceivably cause you problems.
If you are foreign to the country and are not sure of your rights, answer questions politely and give only the barest details. If you do not speak the local language fluently, do not attempt to defend yourself verbally. You may accidentally say something that, when translated, incriminates you in some way.
An exception to this rule may be if the officer tells you to do something that involves moving. It's good to tell him what you are doing, even if it seems obvious. It will keep the officer feeling safe and less likely to use a weapon. For example:
Officer: "Let me see your I.D." You: "It's in my glove box/back seat/stocking/etc. I'm going to reach down/over and get it for you, OK?" Then move slowly.
Officer: "Lie down on the ground!" You: "I'm going to lie down on the ground, but I have a bad hip/back/knee, so I need to hold on to this pole/fence/wall to get on the ground."
2-2. Avoid sarcasm about the situation.
As humor is very subjective, an innocent-sounding joke may be interpreted as a serious threat by the police and can and almost certainly will be used against you.
2-3. Remain calm.
It can be terrifying to be stopped by the police, but it’s vital that you remain calm and in control of yourself. If you must speak, do so in a level, clear voice.
Do not yell, curse, scream, or use aggressive language. Do not call the officer names. Police officers perceive this as threatening behavior and may respond with force.
2-4. Be respectful.
Police officers represent the law. Always use respectful, polite language when interacting with an officer. Call a police officer “sir,” “ma’am,” or “officer” when speaking to him or her. Even if the police officer is aggressive, maintain a level head and stay polite.
Do not speak defensively or with hostility. For example, do not say things such as “What are you doing?” or “What’s your problem?” If you want to clarify your situation, ask a polite question, such as “How can I help you, officer?” or “What is the reason for ____, officer?”
2-5. Refrain from making threats.
For example, do not threaten to sue, take the officer’s badge, or retaliate. This will only make things worse for you.
Attempting to take their badge can be considered assault and can lead to force as well as a charge.
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2-6. Ask if you are being detained.
You should use that exact language: “Am I being detained?” Police must tell you whether they are detaining you. If the officer tells you that you are not being detained, ask “Am I free to leave, officer?” Do not simply walk away. This could convince police that you have something to hide.
If the officer says you cannot leave, you are being detained. You should ask for an attorney. You are entitled to an attorney whenever you are being detained by police.
If the officer does say you can leave, you should confirm that you will be leaving before doing so. For example, confirm your “intent to depart” by saying something like “If there is nothing else, I will be leaving now.” Then walk slowly away.
Tips
Autism researchers have put together a film called Be Safe that teaches people with autism and other learning and developmental disabilities how to safely interact with police.[34]
X
Research source
If you are being followed by a police car - marked or unmarked - at night, while you are alone, put on your emergency lights briefly (this will signal to them that you are aware of them, and are not fleeing). Slow down, obey all traffic laws, and pull over in a well-lit and well-populated area. You have a right to stop only when you feel safe. Make sure though that you drive slowly, so the cop knows you are cooperating and not trying to escape.[35]
X
Research source
If you have a gun on your person, even if it is legal under a concealed carry license, you may be required to notify the police officer. Do not reach for a gun or any weapon on your body.[36]
X
Research source
If you have a concealed carry permit, calmly tell the officer that you have a permit. Use the following phrase: “I want to let you know that I have a concealed carry permit in this state and currently have one on my person.” Try to avoid using the word “gun” so as to avoid panic. Ask the officer how you should proceed.[37]
X
Research source
Warnings
Fake weapons or air-guns can be mistaken for the real thing. If contacted by the police while you possess such an object, follow the advice above as if it were a real weapon; a police officer will certainly consider it to be real until proved otherwise.
Do not attempt to fight off a police officer. Assaulting him/her will most certainly get you placed in jail.
Never try to resist arrest or flee when being questioned/detained by an officer. Depending on the officer, resisting arrest may be met with physical force (i.e.,being tackled), or by whatever tools the officer has at their disposal (this could be anything from pepper spray, a baton, a taser - or worst of all, their gun). Keep in mind that your family and friends would prefer to see you standing in court than lying in a coffin.
Do not run from a police officer; doing so is considered resisting arrest and may cause the officer to fire at you. (It is illegal in the United States for a police officer to use fatal force against a fleeing suspect unless the officer believes the suspect is armed and poses an immediate threat to the officer or the community).
Do not attempt to take the officer's gun or badge away. This is considered theft of police equipment and could get you arrested and charged or even killed.
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"回答明细": "{\"回答\": \"1. Controlling Your Body Language\\n1-1. Don’t flee from police.\\nIf the police approach you and speak to you, do not run, walk away or threaten them. This applies whether you believe you are innocent of wrongdoing or not. Regardless of your rights, running arouses suspicion and greatly increases the chance of a fatal misunderstanding.\\nA common belief amongst police officers is that suspects do not run unless they have a reason to. Do not play into this belief by fleeing. The police are very likely to perceive you as a threat and chase you.\\nFleeing in a high-crime or suspicious area does not in itself create a “reasonable suspicion” for police officers to stop you. However, police often use characteristics and known histories of an area when making a decision about pursuing a suspect, and this is supported by US law.\\nIt is an unfortunate fact that in some cases, race plays a factor in police shootings. Joint analysis by the Washington Post and Bowling Green State University revealed that over three-quarters of the officers charged with fatal shootings in the United States since 2005 were white, while two-thirds of their victims were minorities and all but two of that number were Black. If you are an ethnic minority, you may be in greater danger of police shooting if you flee.\\nWhether or not you are guilty of something illegal, running from the police can be charged as a crime, such as evading arrest or obstruction of justice. In many US states, these crimes are felonies. Running from the police if you are guilty will only make your situation worse. On top of that, if you are not guilty of anything illegal, you will most likely end up with an unnecessary and avoidable arrest and prosecution. That is the last thing you want.\\n1-2. Avoid any sudden movements.\\nNo matter what you're doing when contacted by the police, stop and remain still. At this point, any movement you make that is unexpected is one step closer to getting shot. Do not move toward the officer, either.\\nIf you're in a car, don't reach for anything. Officers are trained to notice when drivers are reaching for something, and they might assume you're reaching for a weapon or hiding drugs. For more details, see How to Act when the Police Pull You Over.\\n1-3. Keep your hands visible.\\nDo not make any sudden movements with your hands. Keep them plainly visible.\\nIf the officer makes a request that requires you to move your hands, such as asking to see identification, verbally confirm that you are complying with his or her request before making any movements.\\nFor example, you could tell the officer “I am going to reach into my left back pocket to get my wallet so I can show you my ID.” Do not make any movements unless you have to in order to comply with a police request.\\n1-4. Do not touch, hit, or otherwise assault a police officer.\\nThis will almost certainly result in physical force used against you. Police officers are authorized to use deadly force to defend themselves or others from serious harm or threat. As one LAPD officer puts it, “initiating a physical confrontation is a sure recipe for getting hurt.”\\nAssaulting or battering a police officer is considered a felony in many jurisdictions.\\n1-5. Do what you're told, and do it slowly.\\nThe officer will tell you exactly what he or she wants you to do. That typically includes putting your hands on the back of your head, walking backwards toward the sound of their voice, or lying down on the ground. Obey their orders, but do it at a slow enough pace that you don't alarm them.\\nPolice have the right to stop and frisk or pat down suspects if they have “reasonable suspicion” that they are involved in illegal activity. Reasonable suspicion is very broadly defined. Racial and social biases may come into play, and it is very difficult to prove these. For example, over 90 percent of stop-and-frisk incidents in New York City between 2002-2011 were with Black or Latino individuals. If you are an ethnic minority, you may be more likely to be stopped and ordered to submit to frisking, even if you are not behaving suspiciously.\\nDo not assume that you will not be frisked simply because you have done nothing wrong. In New York City, for example, 9 out of 10 people who are stopped and frisked are innocent. It is safer for you not to resist.\\nPolice officers are legally required to avoid “excessive force.” Thus, if you submit and do not resist, the officer must stop using force against you. While in reality this does not always happen, complying with an officer rather than resisting will improve your chances of remaining uninjured.\\n1-6. Let yourself be handcuffed.\\nWhile that may be uncomfortable, struggling against the cuffs or trying to resist in any way is only going to result in further trouble. In many places, it is police protocol to place handcuffs on even the most cooperative of suspects.\\nIf you have an injury (such as a stiff or \\\"frozen\\\" shoulder or a recently broken shoulder), let the officer know before he or she tries to cuff you and ask politely if your hands can be cuffed in another way rather than behind your back.\\nIt may seem unfair to allow this if you do not believe you have done anything wrong. Remain calm, submit to the cuffing, and ask for an attorney. You are far more likely to survive your police encounter this way.\\n2. Responding Verbally\\n2-1. Avoid talking more than necessary.\\nAt this point, you've either already broken the law and don't need to make it worse on yourself, or you are the victim of a misunderstanding and need to cooperate to prevent an unfortunate accident. Be cooperative, but do not volunteer any information you are not explicitly asked for. If you are asked a direct question by police, you usually have the right not to answer. However, you should be aware that not answering could be perceived as hostile behavior.\\nIn the US and many other countries, you have a right to protect yourself from self-incrimination. You should never volunteer information, even if you do not believe yourself guilty of any wrongdoing. Doing so without an attorney present could conceivably cause you problems.\\nIf you are foreign to the country and are not sure of your rights, answer questions politely and give only the barest details. If you do not speak the local language fluently, do not attempt to defend yourself verbally. You may accidentally say something that, when translated, incriminates you in some way.\\nAn exception to this rule may be if the officer tells you to do something that involves moving. It's good to tell him what you are doing, even if it seems obvious. It will keep the officer feeling safe and less likely to use a weapon. For example:\\nOfficer: \\\"Let me see your I.D.\\\" You: \\\"It's in my glove box/back seat/stocking/etc. I'm going to reach down/over and get it for you, OK?\\\" Then move slowly.\\nOfficer: \\\"Lie down on the ground!\\\" You: \\\"I'm going to lie down on the ground, but I have a bad hip/back/knee, so I need to hold on to this pole/fence/wall to get on the ground.\\\"\\n2-2. Avoid sarcasm about the situation.\\nAs humor is very subjective, an innocent-sounding joke may be interpreted as a serious threat by the police and can and almost certainly will be used against you.\\n2-3. Remain calm.\\nIt can be terrifying to be stopped by the police, but it’s vital that you remain calm and in control of yourself. If you must speak, do so in a level, clear voice.\\nDo not yell, curse, scream, or use aggressive language. Do not call the officer names. Police officers perceive this as threatening behavior and may respond with force.\\n2-4. Be respectful.\\nPolice officers represent the law. Always use respectful, polite language when interacting with an officer. Call a police officer “sir,” “ma’am,” or “officer” when speaking to him or her. Even if the police officer is aggressive, maintain a level head and stay polite.\\nDo not speak defensively or with hostility. For example, do not say things such as “What are you doing?” or “What’s your problem?” If you want to clarify your situation, ask a polite question, such as “How can I help you, officer?” or “What is the reason for ____, officer?”\\n2-5. Refrain from making threats.\\nFor example, do not threaten to sue, take the officer’s badge, or retaliate. This will only make things worse for you.\\nAttempting to take their badge can be considered assault and can lead to force as well as a charge.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/b\\\\/bd\\\\/49535-11.jpg\\\\/v4-460px-49535-11.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/b\\\\/bd\\\\/49535-11.jpg\\\\/aid49535-v4-728px-49535-11.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\n2-6. Ask if you are being detained.\\nYou should use that exact language: “Am I being detained?” Police must tell you whether they are detaining you. If the officer tells you that you are not being detained, ask “Am I free to leave, officer?” Do not simply walk away. This could convince police that you have something to hide.\\nIf the officer says you cannot leave, you are being detained. You should ask for an attorney. You are entitled to an attorney whenever you are being detained by police.\\nIf the officer does say you can leave, you should confirm that you will be leaving before doing so. For example, confirm your “intent to depart” by saying something like “If there is nothing else, I will be leaving now.” Then walk slowly away.\\nTips\\nAutism researchers have put together a film called Be Safe that teaches people with autism and other learning and developmental disabilities how to safely interact with police.[34]\\nX\\nResearch source\\nIf you are being followed by a police car - marked or unmarked - at night, while you are alone, put on your emergency lights briefly (this will signal to them that you are aware of them, and are not fleeing). Slow down, obey all traffic laws, and pull over in a well-lit and well-populated area. You have a right to stop only when you feel safe. Make sure though that you drive slowly, so the cop knows you are cooperating and not trying to escape.[35]\\nX\\nResearch source\\nIf you have a gun on your person, even if it is legal under a concealed carry license, you may be required to notify the police officer. Do not reach for a gun or any weapon on your body.[36]\\nX\\nResearch source\\n\\n\\n\\n If you have a concealed carry permit, calmly tell the officer that you have a permit. Use the following phrase: “I want to let you know that I have a concealed carry permit in this state and currently have one on my person.” Try to avoid using the word “gun” so as to avoid panic. Ask the officer how you should proceed.[37]\\nX\\nResearch source\\nWarnings\\nFake weapons or air-guns can be mistaken for the real thing. If contacted by the police while you possess such an object, follow the advice above as if it were a real weapon; a police officer will certainly consider it to be real until proved otherwise.\\nDo not attempt to fight off a police officer. Assaulting him/her will most certainly get you placed in jail.\\nNever try to resist arrest or flee when being questioned/detained by an officer. Depending on the officer, resisting arrest may be met with physical force (i.e.,being tackled), or by whatever tools the officer has at their disposal (this could be anything from pepper spray, a baton, a taser - or worst of all, their gun). Keep in mind that your family and friends would prefer to see you standing in court than lying in a coffin.\\nDo not run from a police officer; doing so is considered resisting arrest and may cause the officer to fire at you. (It is illegal in the United States for a police officer to use fatal force against a fleeing suspect unless the officer believes the suspect is armed and poses an immediate threat to the officer or the community).\\nDo not attempt to take the officer's gun or badge away. This is considered theft of police equipment and could get you arrested and charged or even killed.\\n\", \"简要回答\": \"There are some basic ways to avoid personal harm in situations with a police officer who has a gun drawn. Much of this advice involves common sense, but when there's a gun pointed at you, it's easy to panic and accidentally do something that could be misinterpreted as threatening. The safest approach is to follow the officer's directions, remaining aware of your physical movements and maintaining a calm and respectful tone whenever possible.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Controlling Your Body Language\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t flee from police.\", \"描述\": \"If the police approach you and speak to you, do not run, walk away or threaten them. This applies whether you believe you are innocent of wrongdoing or not. Regardless of your rights, running arouses suspicion and greatly increases the chance of a fatal misunderstanding.\\nA common belief amongst police officers is that suspects do not run unless they have a reason to. Do not play into this belief by fleeing. The police are very likely to perceive you as a threat and chase you.\\nFleeing in a high-crime or suspicious area does not in itself create a “reasonable suspicion” for police officers to stop you. However, police often use characteristics and known histories of an area when making a decision about pursuing a suspect, and this is supported by US law.\\nIt is an unfortunate fact that in some cases, race plays a factor in police shootings. Joint analysis by the Washington Post and Bowling Green State University revealed that over three-quarters of the officers charged with fatal shootings in the United States since 2005 were white, while two-thirds of their victims were minorities and all but two of that number were Black. If you are an ethnic minority, you may be in greater danger of police shooting if you flee.\\nWhether or not you are guilty of something illegal, running from the police can be charged as a crime, such as evading arrest or obstruction of justice. In many US states, these crimes are felonies. Running from the police if you are guilty will only make your situation worse. On top of that, if you are not guilty of anything illegal, you will most likely end up with an unnecessary and avoidable arrest and prosecution. That is the last thing you want.\"}, {\"编号\": 2, \"标题\": \"Avoid any sudden movements.\", \"描述\": \"No matter what you're doing when contacted by the police, stop and remain still. At this point, any movement you make that is unexpected is one step closer to getting shot. Do not move toward the officer, either.\\nIf you're in a car, don't reach for anything. Officers are trained to notice when drivers are reaching for something, and they might assume you're reaching for a weapon or hiding drugs. For more details, see How to Act when the Police Pull You Over.\"}, {\"编号\": 3, \"标题\": \"Keep your hands visible.\", \"描述\": \"Do not make any sudden movements with your hands. Keep them plainly visible.\\nIf the officer makes a request that requires you to move your hands, such as asking to see identification, verbally confirm that you are complying with his or her request before making any movements.\\nFor example, you could tell the officer “I am going to reach into my left back pocket to get my wallet so I can show you my ID.” Do not make any movements unless you have to in order to comply with a police request.\"}, {\"编号\": 4, \"标题\": \"Do not touch, hit, or otherwise assault a police officer.\", \"描述\": \"This will almost certainly result in physical force used against you. Police officers are authorized to use deadly force to defend themselves or others from serious harm or threat. As one LAPD officer puts it, “initiating a physical confrontation is a sure recipe for getting hurt.”\\nAssaulting or battering a police officer is considered a felony in many jurisdictions.\"}, {\"编号\": 5, \"标题\": \"Do what you're told, and do it slowly.\", \"描述\": \"The officer will tell you exactly what he or she wants you to do. That typically includes putting your hands on the back of your head, walking backwards toward the sound of their voice, or lying down on the ground. Obey their orders, but do it at a slow enough pace that you don't alarm them.\\nPolice have the right to stop and frisk or pat down suspects if they have “reasonable suspicion” that they are involved in illegal activity. Reasonable suspicion is very broadly defined. Racial and social biases may come into play, and it is very difficult to prove these. For example, over 90 percent of stop-and-frisk incidents in New York City between 2002-2011 were with Black or Latino individuals. If you are an ethnic minority, you may be more likely to be stopped and ordered to submit to frisking, even if you are not behaving suspiciously.\\nDo not assume that you will not be frisked simply because you have done nothing wrong. In New York City, for example, 9 out of 10 people who are stopped and frisked are innocent. It is safer for you not to resist.\\nPolice officers are legally required to avoid “excessive force.” Thus, if you submit and do not resist, the officer must stop using force against you. While in reality this does not always happen, complying with an officer rather than resisting will improve your chances of remaining uninjured.\"}, {\"编号\": 6, \"标题\": \"Let yourself be handcuffed.\", \"描述\": \"While that may be uncomfortable, struggling against the cuffs or trying to resist in any way is only going to result in further trouble. In many places, it is police protocol to place handcuffs on even the most cooperative of suspects.\\nIf you have an injury (such as a stiff or \\\"frozen\\\" shoulder or a recently broken shoulder), let the officer know before he or she tries to cuff you and ask politely if your hands can be cuffed in another way rather than behind your back.\\nIt may seem unfair to allow this if you do not believe you have done anything wrong. Remain calm, submit to the cuffing, and ask for an attorney. You are far more likely to survive your police encounter this way.\"}]}, {\"编号\": 2, \"标题\": \"Responding Verbally\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid talking more than necessary.\", \"描述\": \"At this point, you've either already broken the law and don't need to make it worse on yourself, or you are the victim of a misunderstanding and need to cooperate to prevent an unfortunate accident. Be cooperative, but do not volunteer any information you are not explicitly asked for. If you are asked a direct question by police, you usually have the right not to answer. However, you should be aware that not answering could be perceived as hostile behavior.\\nIn the US and many other countries, you have a right to protect yourself from self-incrimination. You should never volunteer information, even if you do not believe yourself guilty of any wrongdoing. Doing so without an attorney present could conceivably cause you problems.\\nIf you are foreign to the country and are not sure of your rights, answer questions politely and give only the barest details. If you do not speak the local language fluently, do not attempt to defend yourself verbally. You may accidentally say something that, when translated, incriminates you in some way.\\nAn exception to this rule may be if the officer tells you to do something that involves moving. It's good to tell him what you are doing, even if it seems obvious. It will keep the officer feeling safe and less likely to use a weapon. For example:\\nOfficer: \\\"Let me see your I.D.\\\" You: \\\"It's in my glove box/back seat/stocking/etc. I'm going to reach down/over and get it for you, OK?\\\" Then move slowly.\\nOfficer: \\\"Lie down on the ground!\\\" You: \\\"I'm going to lie down on the ground, but I have a bad hip/back/knee, so I need to hold on to this pole/fence/wall to get on the ground.\\\"\"}, {\"编号\": 2, \"标题\": \"Avoid sarcasm about the situation.\", \"描述\": \"As humor is very subjective, an innocent-sounding joke may be interpreted as a serious threat by the police and can and almost certainly will be used against you.\"}, {\"编号\": 3, \"标题\": \"Remain calm.\", \"描述\": \"It can be terrifying to be stopped by the police, but it’s vital that you remain calm and in control of yourself. If you must speak, do so in a level, clear voice.\\nDo not yell, curse, scream, or use aggressive language. Do not call the officer names. Police officers perceive this as threatening behavior and may respond with force.\"}, {\"编号\": 4, \"标题\": \"Be respectful.\", \"描述\": \"Police officers represent the law. Always use respectful, polite language when interacting with an officer. Call a police officer “sir,” “ma’am,” or “officer” when speaking to him or her. Even if the police officer is aggressive, maintain a level head and stay polite.\\nDo not speak defensively or with hostility. For example, do not say things such as “What are you doing?” or “What’s your problem?” If you want to clarify your situation, ask a polite question, such as “How can I help you, officer?” or “What is the reason for ____, officer?”\"}, {\"编号\": 5, \"标题\": \"Refrain from making threats.\", \"描述\": \"For example, do not threaten to sue, take the officer’s badge, or retaliate. This will only make things worse for you.\\nAttempting to take their badge can be considered assault and can lead to force as well as a charge.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/b\\\\/bd\\\\/49535-11.jpg\\\\/v4-460px-49535-11.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/b\\\\/bd\\\\/49535-11.jpg\\\\/aid49535-v4-728px-49535-11.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\"}, {\"编号\": 6, \"标题\": \"Ask if you are being detained.\", \"描述\": \"You should use that exact language: “Am I being detained?” Police must tell you whether they are detaining you. If the officer tells you that you are not being detained, ask “Am I free to leave, officer?” Do not simply walk away. This could convince police that you have something to hide.\\nIf the officer says you cannot leave, you are being detained. You should ask for an attorney. You are entitled to an attorney whenever you are being detained by police.\\nIf the officer does say you can leave, you should confirm that you will be leaving before doing so. For example, confirm your “intent to depart” by saying something like “If there is nothing else, I will be leaving now.” Then walk slowly away.\"}], \"小提示\": [\"Autism researchers have put together a film called Be Safe that teaches people with autism and other learning and developmental disabilities how to safely interact with police.[34]\\nX\\nResearch source\\n\", \"If you are being followed by a police car - marked or unmarked - at night, while you are alone, put on your emergency lights briefly (this will signal to them that you are aware of them, and are not fleeing). Slow down, obey all traffic laws, and pull over in a well-lit and well-populated area. You have a right to stop only when you feel safe. Make sure though that you drive slowly, so the cop knows you are cooperating and not trying to escape.[35]\\nX\\nResearch source\\n\", \"If you have a gun on your person, even if it is legal under a concealed carry license, you may be required to notify the police officer. Do not reach for a gun or any weapon on your body.[36]\\nX\\nResearch source\\n\\n\\n\\n If you have a concealed carry permit, calmly tell the officer that you have a permit. Use the following phrase: “I want to let you know that I have a concealed carry permit in this state and currently have one on my person.” Try to avoid using the word “gun” so as to avoid panic. Ask the officer how you should proceed.[37]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Fake weapons or air-guns can be mistaken for the real thing. If contacted by the police while you possess such an object, follow the advice above as if it were a real weapon; a police officer will certainly consider it to be real until proved otherwise.\\n\", \"Do not attempt to fight off a police officer. Assaulting him/her will most certainly get you placed in jail.\\n\", \"Never try to resist arrest or flee when being questioned/detained by an officer. Depending on the officer, resisting arrest may be met with physical force (i.e.,being tackled), or by whatever tools the officer has at their disposal (this could be anything from pepper spray, a baton, a taser - or worst of all, their gun). Keep in mind that your family and friends would prefer to see you standing in court than lying in a coffin.\\n\", \"Do not run from a police officer; doing so is considered resisting arrest and may cause the officer to fire at you. (It is illegal in the United States for a police officer to use fatal force against a fleeing suspect unless the officer believes the suspect is armed and poses an immediate threat to the officer or the community).\\n\", \"Do not attempt to take the officer's gun or badge away. This is considered theft of police equipment and could get you arrested and charged or even killed.\\n\"]}]}}",
"问题明细": "",
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3,057 | How to Avoid Getting Sick Using Incense | 1. Regulating Your Use
1-1. Burn incense outdoors to decrease your smoke and particle intake.
Perhaps the best way to burn incense without getting sick is to limit your use to outdoors only. While the aroma will likely be less strong, this will decrease the amount of smoke and potentially harmful particles you’ll inhale.
When burning incense outdoors, make sure that you keep the burner away from leaves, sticks, and other flammable materials.
1-2. Use incense in well-ventilated areas if you’re burning it inside.
If you do choose to burn incense indoors, make sure that the room is well-ventilated and that you keep at least one window open while it’s burning. This will reduce potentially harmful particle emissions and disseminate harmful gases that are released during the burning process.
Burning incense can release carbon monoxide, formaldehyde, and nitrogen oxide into the air, all of which can make you sick with prolonged or repeated exposure.
Keeping the windows open will also allow some of these air pollutants to escape the room, leaving you with the pleasant aroma and less harmful gases and particles.
1-3. Limit how often you burn incense to avoid overexposure.
Although it may help you relax and unwind, burning incense actually adds pollutants into the air. By limiting your use, you’ll decrease the pollutants you add to the air, making you less likely to experience adverse health effects.
Because additional research is needed, there aren’t any specific guidelines as to how often you can safely use incense. Therefore, try to limit your use as much as possible given any religious or ceremonial needs.
1-4. Place the burner away from you so you don’t inhale directly.
To keep you from getting sick from incense, it’s best that you inhale as little smoke directly as possible. As a result, it’s important that you don’t place the burner or holder right next to you, as this will likely make you inhale larger amounts of smoke directly. Instead, place the burner or holder across the room so the pollutants disseminate into the air before reaching you.
1-5. Keep incense away from babies, children, and pets.
While studies are still being done about how incense can affect babies, children, and pets, it could impact their growth, development, and general overall health. Therefore, it’s best to avoid burning incense around any babies, children, and pets to be safe.
This is particularly important in enclosed spaces, where the air pollutants released by incense will be more concentrated.
1-6. Avoid incense if you have asthma, allergies, or lung issues.
While burning incense could be harmful for anyone, people with asthma, allergies, and respiratory issues are particularly susceptible to the potential negative side effects. Breathing in the air pollutants released by incense may worsen your condition and add additional symptoms, including headaches and irritation in your airways. Therefore, if you have any of these conditions, it’s best to avoid burning incense.
2. Choosing the Safest Options
2-1. Use smaller incense sticks to burn less at a time.
To help you limit your exposure to potentially harmful gases and particles and keep you from getting sick, try purchasing smaller incense sticks or cones and burning only one at a time. While the aroma won’t be as strong, you’ll be able to limit the amount of pollutants released into the air while still enjoying the calming effects of the incense.
You can also extinguish larger incense sticks and cones before the burn all the way down by sticking them in water or sand.
2-2. Choose incense that has calcium carbonate added.
When you’re shopping for incense, focus on options that have calcium carbonate added, which may reduce your risk of getting sick. While more testing is needed, evidence has indicated that calcium carbonate may reduce particle emissions that can cause respiratory issues such as coughing, wheezing, irritation, and inflammation.
Most retailers that sell higher quality incense include a list of the ingredients on the package.
2-3. Select an electric burner instead of charcoal.
Although charcoal incense burners use only a small amount of charcoal, they can still be potentially harmful. Charcoal releases carbon monoxide, which can lead to carbon monoxide poisoning over time. Since incense itself is potentially harmful, using an electric burner, which doesn’t use charcoal, is generally a safer bet.
Both electric and charcoal burners are available at a number of different price points, so you’ll likely be able to find an affordable electric option in place of a charcoal burner.
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Regulating Your Use\\n1-1. Burn incense outdoors to decrease your smoke and particle intake.\\nPerhaps the best way to burn incense without getting sick is to limit your use to outdoors only. While the aroma will likely be less strong, this will decrease the amount of smoke and potentially harmful particles you’ll inhale.\\nWhen burning incense outdoors, make sure that you keep the burner away from leaves, sticks, and other flammable materials.\\n1-2. Use incense in well-ventilated areas if you’re burning it inside.\\nIf you do choose to burn incense indoors, make sure that the room is well-ventilated and that you keep at least one window open while it’s burning. This will reduce potentially harmful particle emissions and disseminate harmful gases that are released during the burning process.\\nBurning incense can release carbon monoxide, formaldehyde, and nitrogen oxide into the air, all of which can make you sick with prolonged or repeated exposure.\\nKeeping the windows open will also allow some of these air pollutants to escape the room, leaving you with the pleasant aroma and less harmful gases and particles.\\n1-3. Limit how often you burn incense to avoid overexposure.\\nAlthough it may help you relax and unwind, burning incense actually adds pollutants into the air. By limiting your use, you’ll decrease the pollutants you add to the air, making you less likely to experience adverse health effects.\\nBecause additional research is needed, there aren’t any specific guidelines as to how often you can safely use incense. Therefore, try to limit your use as much as possible given any religious or ceremonial needs.\\n1-4. Place the burner away from you so you don’t inhale directly.\\nTo keep you from getting sick from incense, it’s best that you inhale as little smoke directly as possible. As a result, it’s important that you don’t place the burner or holder right next to you, as this will likely make you inhale larger amounts of smoke directly. Instead, place the burner or holder across the room so the pollutants disseminate into the air before reaching you.\\n1-5. Keep incense away from babies, children, and pets.\\nWhile studies are still being done about how incense can affect babies, children, and pets, it could impact their growth, development, and general overall health. Therefore, it’s best to avoid burning incense around any babies, children, and pets to be safe.\\nThis is particularly important in enclosed spaces, where the air pollutants released by incense will be more concentrated.\\n1-6. Avoid incense if you have asthma, allergies, or lung issues.\\nWhile burning incense could be harmful for anyone, people with asthma, allergies, and respiratory issues are particularly susceptible to the potential negative side effects. Breathing in the air pollutants released by incense may worsen your condition and add additional symptoms, including headaches and irritation in your airways. Therefore, if you have any of these conditions, it’s best to avoid burning incense.\\n2. Choosing the Safest Options\\n2-1. Use smaller incense sticks to burn less at a time.\\nTo help you limit your exposure to potentially harmful gases and particles and keep you from getting sick, try purchasing smaller incense sticks or cones and burning only one at a time. While the aroma won’t be as strong, you’ll be able to limit the amount of pollutants released into the air while still enjoying the calming effects of the incense.\\nYou can also extinguish larger incense sticks and cones before the burn all the way down by sticking them in water or sand.\\n2-2. Choose incense that has calcium carbonate added.\\nWhen you’re shopping for incense, focus on options that have calcium carbonate added, which may reduce your risk of getting sick. While more testing is needed, evidence has indicated that calcium carbonate may reduce particle emissions that can cause respiratory issues such as coughing, wheezing, irritation, and inflammation.\\nMost retailers that sell higher quality incense include a list of the ingredients on the package.\\n2-3. Select an electric burner instead of charcoal.\\nAlthough charcoal incense burners use only a small amount of charcoal, they can still be potentially harmful. Charcoal releases carbon monoxide, which can lead to carbon monoxide poisoning over time. Since incense itself is potentially harmful, using an electric burner, which doesn’t use charcoal, is generally a safer bet.\\nBoth electric and charcoal burners are available at a number of different price points, so you’ll likely be able to find an affordable electric option in place of a charcoal burner.\\n\", \"简要回答\": \"While it’s widely used for relaxation, meditation, and religious purposes around the world, incense can actually have a number of adverse effects on your health. Although additional research is still being done, evidence has indicated that incense can release various pollutants that can make you sick quickly or slowly over time. In order to avoid getting sick from incense, it’s important that you both regulate your use and choose the safest options available to reduce your exposure to potentially harmful gases and particles.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Regulating Your Use\", \"步骤\": [{\"编号\": 1, \"标题\": \"Burn incense outdoors to decrease your smoke and particle intake.\", \"描述\": \"Perhaps the best way to burn incense without getting sick is to limit your use to outdoors only. While the aroma will likely be less strong, this will decrease the amount of smoke and potentially harmful particles you’ll inhale.\\nWhen burning incense outdoors, make sure that you keep the burner away from leaves, sticks, and other flammable materials.\"}, {\"编号\": 2, \"标题\": \"Use incense in well-ventilated areas if you’re burning it inside.\", \"描述\": \"If you do choose to burn incense indoors, make sure that the room is well-ventilated and that you keep at least one window open while it’s burning. This will reduce potentially harmful particle emissions and disseminate harmful gases that are released during the burning process.\\nBurning incense can release carbon monoxide, formaldehyde, and nitrogen oxide into the air, all of which can make you sick with prolonged or repeated exposure.\\nKeeping the windows open will also allow some of these air pollutants to escape the room, leaving you with the pleasant aroma and less harmful gases and particles.\"}, {\"编号\": 3, \"标题\": \"Limit how often you burn incense to avoid overexposure.\", \"描述\": \"Although it may help you relax and unwind, burning incense actually adds pollutants into the air. By limiting your use, you’ll decrease the pollutants you add to the air, making you less likely to experience adverse health effects.\\nBecause additional research is needed, there aren’t any specific guidelines as to how often you can safely use incense. Therefore, try to limit your use as much as possible given any religious or ceremonial needs.\"}, {\"编号\": 4, \"标题\": \"Place the burner away from you so you don’t inhale directly.\", \"描述\": \"To keep you from getting sick from incense, it’s best that you inhale as little smoke directly as possible. As a result, it’s important that you don’t place the burner or holder right next to you, as this will likely make you inhale larger amounts of smoke directly. Instead, place the burner or holder across the room so the pollutants disseminate into the air before reaching you.\"}, {\"编号\": 5, \"标题\": \"Keep incense away from babies, children, and pets.\", \"描述\": \"While studies are still being done about how incense can affect babies, children, and pets, it could impact their growth, development, and general overall health. Therefore, it’s best to avoid burning incense around any babies, children, and pets to be safe.\\nThis is particularly important in enclosed spaces, where the air pollutants released by incense will be more concentrated.\"}, {\"编号\": 6, \"标题\": \"Avoid incense if you have asthma, allergies, or lung issues.\", \"描述\": \"While burning incense could be harmful for anyone, people with asthma, allergies, and respiratory issues are particularly susceptible to the potential negative side effects. Breathing in the air pollutants released by incense may worsen your condition and add additional symptoms, including headaches and irritation in your airways. Therefore, if you have any of these conditions, it’s best to avoid burning incense.\"}]}, {\"编号\": 2, \"标题\": \"Choosing the Safest Options\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use smaller incense sticks to burn less at a time.\", \"描述\": \"To help you limit your exposure to potentially harmful gases and particles and keep you from getting sick, try purchasing smaller incense sticks or cones and burning only one at a time. While the aroma won’t be as strong, you’ll be able to limit the amount of pollutants released into the air while still enjoying the calming effects of the incense.\\nYou can also extinguish larger incense sticks and cones before the burn all the way down by sticking them in water or sand.\"}, {\"编号\": 2, \"标题\": \"Choose incense that has calcium carbonate added.\", \"描述\": \"When you’re shopping for incense, focus on options that have calcium carbonate added, which may reduce your risk of getting sick. While more testing is needed, evidence has indicated that calcium carbonate may reduce particle emissions that can cause respiratory issues such as coughing, wheezing, irritation, and inflammation.\\nMost retailers that sell higher quality incense include a list of the ingredients on the package.\"}, {\"编号\": 3, \"标题\": \"Select an electric burner instead of charcoal.\", \"描述\": \"Although charcoal incense burners use only a small amount of charcoal, they can still be potentially harmful. Charcoal releases carbon monoxide, which can lead to carbon monoxide poisoning over time. Since incense itself is potentially harmful, using an electric burner, which doesn’t use charcoal, is generally a safer bet.\\nBoth electric and charcoal burners are available at a number of different price points, so you’ll likely be able to find an affordable electric option in place of a charcoal burner.\"}]}]}}",
"问题明细": "",
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} | wikihow |
3,058 | How to Avoid Getting Sick at School | 1. Avoiding Germs at School
1-1. Wash your hands as often as possible.
Wash your hands thoroughly with warm water and soap before you eat, and after you use the restroom or come into contact with anything that other students have used before you. Washing your hands often may cause dry skin, so carry moisturizing lotion during winter months.
First wet your hands with warm or cool running water, and add soap. The water doesn't need to be hot to clean germs and microbes from your hands.
Rub your hands together vigorously for at least 20 seconds, from the wrists to the tips of your fingers.
If possible, use a nailbrush to clean under your fingernails, where germs collect.
Dry your hands thoroughly with a towel or air dryer.
Use a paper towel to shut off the faucet and open the door.
1-2. Avoid biting your nails, or touching your hands to your face.
Any germs you pick up on your hands will be transferred to your face, where they enter the body through the mouth and nose.
1-3. Use hand sanitizer.
When in doubt, it is a good idea to clean shared equipment, desks, or food trays with hand sanitizer to kill any germs that might be lurking there. Apply it liberally to your skin, and then rub your hands together thoroughly until they are completely dry.
Look for a hand sanitizer that contains at least 60% alcohol.
Lavender essential oil can be used as a natural hand sanitizer.
Hand sanitizers are not as effective when your hands are visibly greasy or dirty.
1-4. Hold your breath when someone sneezes.
Most germs enter your body through your nose and mouth, so it is a good idea to hold your breath for a few moments if you are standing near someone when they cough or sneeze.
Sneezing helps keep you healthy by clearing your nose of viruses and bacteria.
A sneeze can travel as fast as 200 miles per hour, and can add as many as 40,000 droplets full of germs into the air.
To prevent spreading germs yourself, turn your head and cough or sneeze into your sleeve.
1-5. Avoid sharing food or drinks with your friends.
Although it might feel impolite to refuse your friend a sip of your soda, this is a great way to spread germs. Offer to buy them their own drink, instead.
1-6. Stay at home when you are sick.
The best way to avoid passing your cold or flu onto someone else is to simply stay home when you are ill. Your body will also recover more quickly if you stay home and rest.
2. Avoiding Germ "Hot Spots"
2-1. Be careful in the bathroom.
Although germs can live on most any surface, they are more likely to collect in certain places than others. In most schools the restrooms are cleaned at least once per day, but there are some areas that are frequently overlooked. It is estimated that 80% of all infections are caused by coming into contact with a contaminated surface.
Toilet seats aren't actually as bad as we think they are, and they are usually cleaned on a regular basis.
Door handles collect a lot of germs. The inside latch of a toilet stall has been touched by many students after using the toilet and wiping themselves. Many students also skip washing their hands, and then transfer their germs to the exit door as they leave. You can use a paper towel to open a door so that your hands don't get dirty.
If you are a boy, there is no need to be shy about peeing in a urinal next to other boys. This is a perfectly normal thing to do, avoids unnecessary contact with germs inside the toilet stalls, and helps to keep the stalls cleaner for everyone else.
2-2. Sanitize cafeteria trays before using them.
Cafeteria trays aren't always cleaned between meals. Dishes are always washed after use, but the trays are sometimes overlooked.
If you carry hand sanitizer, use it to wipe your tray before you get in line.
Don't allow your tray to come into contact with any shared surfaces after it's been cleaned.
2-3. Give your desk a quick wipe before sitting down.
The average desk is used by five or six students in a single day. If any of those kids were sick, they probably left some germs behind.
Keyboards and mice are also likely to collect germs.
Hand sanitizing wipes are the quickest way to clean shared surfaces.
2-4. Use care when using a drinking fountain.
Some students put their mouths directly on the faucet, passing along their colds and flu to the next person in line. Try to avoid contact with the spout, and run the water for a few seconds before drinking.
There may be as many as 2.7 million bacteria per square inch living on a public drinking fountain spigot.
If you want to be even safer, carry your own water bottle instead. Many schools now have stations where you can refill your water bottle without pressing a button.
2-5. Clean more than your brushes.
Art supplies are often shared, and seldom cleaned. Multiple students may be using the same art supplies in different class periods. Apart from rinsing paint out of brushes, cleaning art supplies is not usually a big priority for students or teachers.
2-6. Avoid using shared sports equipment that hasn't been washed.
Although proper etiquette dictates wiping off exercise equipment after using it, not everyone does this. Shared equipment like balls, bats, and helmets can also be a hotbed for germs.
2-7. Try not to touch playground equipment or picnic tables with your bare hands.
Outdoor facilities like park benches and playground equipment are usually not cleaned on a regular basis. Since these items are shared by a great number of students over the course of a day, they tend to collect a lot of germs.
Playground equipment has been shown to harbor trace amounts of fecal matter along with viruses and bacteria.
Run the water for a few seconds before drinking from the water fountain. Even better, carry your own water bottle instead.
3. Staying Healthy to Avoid Catching Cold or Flu
3-1. Eat healthy foods as often as possible.
One of the best ways to avoid getting sick is to keep your immune system healthy. Try to eat plenty of fish, vegetables, and fruit, and avoid crash diets and rapid weight loss as this can make you more prone to illness. Some of your favorite dishes have significant health benefits during cold and flu season.
Onions and garlic have been shown to have antiviral effects.
Tuna is packed with glutamine, which improves the efficiency of your immune system.
Yogurt contains probiotics, which help lessen the severity of cold symptoms, and shorten the time you will suffer through the sniffles.
3-2. Remember to take your vitamins and minerals.
The best way to get the proper daily allowances of vitamins is to eat a wide variety of different, healthy foods. Because this isn't always possible, it is a good idea to take vitamin supplements, especially during the colder months.
Vitamin C won't prevent you from getting a cold, but studies have shown it may slightly help shorten the duration and severity of a cold.
It is believed that zinc supports the immune system, possibly stopping the growth of microorganisms in the body, including certain bacteria and cold-causing viruses; however, studies have been mixed in its effectiveness in preventing a cold. Plus there are potential adverse effects from taking zinc. Check with your doctor before taking.
Some studies show that while echinacea won't prevent a cold, it can reduce the length and severity of cold symptoms.
3-3. Exercise regularly, but don't overdo it.
Moderate exercise boosts the immune system by increasing your overall level of fitness. Walking, in particular, has been linked to an increase in white blood cells, which fight infection. But try to limit exercise if you're already feeling sick, especially if you have a fever – it might actually slow down your recovery.
Adolescents should get at least 60 minutes of moderate physical activity per day; adults should get 75 minutes per week of intense activity, or 150 minutes per week of moderate activity.
In one study, participants who walked for half an hour each day for one year got half the number of colds as the control group who didn't exercise.
3-4. Cut back on your sugar intake.
Try to avoid processed foods, which often contain high amounts of unhealthy sweeteners. Doctors recommend ingesting no more than 6 teaspoons per day for girls, or 9 teaspoons for guys. A typical can of soda contains about 10 teaspoons of sugar – well above the recommended daily limit.
Excessive sugar intake interferes with your white blood cells' ability to combat bacteria and viruses.
Studies have shown that simple carbohydrates like sugar can interfere with the body's immune system for many hours after ingesting it.
3-5. Get plenty of rest.
Your body needs sufficient rest in order to keep up its defenses. Doctors recommend seven to eight hours of sleep for adults, but teens require more sleep. You may need as many as nine and a half hours per day to remain healthy.
One study showed that people who skimped on sleep were almost three times as likely to get a cold as those who slept eight hours per night.
Sleep deprivation can also cause chronic stress, which will increase the severity of symptoms if you do get sick.
3-6. Get vaccinated.
A flu shot greatly reduces the chances that you will get seasonal flu and pass it on to others. Experts now say that everyone older than 6 months of age should be vaccinated on an annual basis.
Seasonal flu shots are formulated to combat the specific influenza viruses that research indicates will be the most common that year.
Despite the rumors, you can't get sick from getting a flu shot – flu vaccines are made either with inactivated, non-infectious viruses, or no viruses at all.
Tips
If your friend asks to use your hand sanitizer, squeeze it into their palm instead of touching their hand directly.
After you tie your shoelaces, wash your hands. Shoelaces flop on the dirty ground all day.
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Avoiding Germs at School\\n1-1. Wash your hands as often as possible.\\nWash your hands thoroughly with warm water and soap before you eat, and after you use the restroom or come into contact with anything that other students have used before you. Washing your hands often may cause dry skin, so carry moisturizing lotion during winter months.\\nFirst wet your hands with warm or cool running water, and add soap. The water doesn't need to be hot to clean germs and microbes from your hands.\\nRub your hands together vigorously for at least 20 seconds, from the wrists to the tips of your fingers.\\nIf possible, use a nailbrush to clean under your fingernails, where germs collect.\\nDry your hands thoroughly with a towel or air dryer.\\nUse a paper towel to shut off the faucet and open the door.\\n1-2. Avoid biting your nails, or touching your hands to your face.\\nAny germs you pick up on your hands will be transferred to your face, where they enter the body through the mouth and nose.\\n1-3. Use hand sanitizer.\\nWhen in doubt, it is a good idea to clean shared equipment, desks, or food trays with hand sanitizer to kill any germs that might be lurking there. Apply it liberally to your skin, and then rub your hands together thoroughly until they are completely dry.\\nLook for a hand sanitizer that contains at least 60% alcohol.\\nLavender essential oil can be used as a natural hand sanitizer.\\nHand sanitizers are not as effective when your hands are visibly greasy or dirty.\\n1-4. Hold your breath when someone sneezes.\\nMost germs enter your body through your nose and mouth, so it is a good idea to hold your breath for a few moments if you are standing near someone when they cough or sneeze.\\nSneezing helps keep you healthy by clearing your nose of viruses and bacteria.\\nA sneeze can travel as fast as 200 miles per hour, and can add as many as 40,000 droplets full of germs into the air.\\nTo prevent spreading germs yourself, turn your head and cough or sneeze into your sleeve.\\n1-5. Avoid sharing food or drinks with your friends.\\nAlthough it might feel impolite to refuse your friend a sip of your soda, this is a great way to spread germs. Offer to buy them their own drink, instead.\\n1-6. Stay at home when you are sick.\\nThe best way to avoid passing your cold or flu onto someone else is to simply stay home when you are ill. Your body will also recover more quickly if you stay home and rest.\\n2. Avoiding Germ \\\"Hot Spots\\\"\\n2-1. Be careful in the bathroom.\\nAlthough germs can live on most any surface, they are more likely to collect in certain places than others. In most schools the restrooms are cleaned at least once per day, but there are some areas that are frequently overlooked. It is estimated that 80% of all infections are caused by coming into contact with a contaminated surface.\\nToilet seats aren't actually as bad as we think they are, and they are usually cleaned on a regular basis.\\nDoor handles collect a lot of germs. The inside latch of a toilet stall has been touched by many students after using the toilet and wiping themselves. Many students also skip washing their hands, and then transfer their germs to the exit door as they leave. You can use a paper towel to open a door so that your hands don't get dirty.\\nIf you are a boy, there is no need to be shy about peeing in a urinal next to other boys. This is a perfectly normal thing to do, avoids unnecessary contact with germs inside the toilet stalls, and helps to keep the stalls cleaner for everyone else.\\n2-2. Sanitize cafeteria trays before using them.\\nCafeteria trays aren't always cleaned between meals. Dishes are always washed after use, but the trays are sometimes overlooked.\\nIf you carry hand sanitizer, use it to wipe your tray before you get in line.\\nDon't allow your tray to come into contact with any shared surfaces after it's been cleaned.\\n2-3. Give your desk a quick wipe before sitting down.\\nThe average desk is used by five or six students in a single day. If any of those kids were sick, they probably left some germs behind.\\nKeyboards and mice are also likely to collect germs.\\nHand sanitizing wipes are the quickest way to clean shared surfaces.\\n2-4. Use care when using a drinking fountain.\\nSome students put their mouths directly on the faucet, passing along their colds and flu to the next person in line. Try to avoid contact with the spout, and run the water for a few seconds before drinking.\\nThere may be as many as 2.7 million bacteria per square inch living on a public drinking fountain spigot.\\nIf you want to be even safer, carry your own water bottle instead. Many schools now have stations where you can refill your water bottle without pressing a button.\\n2-5. Clean more than your brushes.\\nArt supplies are often shared, and seldom cleaned. Multiple students may be using the same art supplies in different class periods. Apart from rinsing paint out of brushes, cleaning art supplies is not usually a big priority for students or teachers.\\n2-6. Avoid using shared sports equipment that hasn't been washed.\\nAlthough proper etiquette dictates wiping off exercise equipment after using it, not everyone does this. Shared equipment like balls, bats, and helmets can also be a hotbed for germs.\\n2-7. Try not to touch playground equipment or picnic tables with your bare hands.\\nOutdoor facilities like park benches and playground equipment are usually not cleaned on a regular basis. Since these items are shared by a great number of students over the course of a day, they tend to collect a lot of germs.\\nPlayground equipment has been shown to harbor trace amounts of fecal matter along with viruses and bacteria.\\nRun the water for a few seconds before drinking from the water fountain. Even better, carry your own water bottle instead.\\n3. Staying Healthy to Avoid Catching Cold or Flu\\n3-1. Eat healthy foods as often as possible.\\nOne of the best ways to avoid getting sick is to keep your immune system healthy. Try to eat plenty of fish, vegetables, and fruit, and avoid crash diets and rapid weight loss as this can make you more prone to illness. Some of your favorite dishes have significant health benefits during cold and flu season.\\nOnions and garlic have been shown to have antiviral effects.\\nTuna is packed with glutamine, which improves the efficiency of your immune system.\\nYogurt contains probiotics, which help lessen the severity of cold symptoms, and shorten the time you will suffer through the sniffles.\\n3-2. Remember to take your vitamins and minerals.\\nThe best way to get the proper daily allowances of vitamins is to eat a wide variety of different, healthy foods. Because this isn't always possible, it is a good idea to take vitamin supplements, especially during the colder months.\\nVitamin C won't prevent you from getting a cold, but studies have shown it may slightly help shorten the duration and severity of a cold.\\nIt is believed that zinc supports the immune system, possibly stopping the growth of microorganisms in the body, including certain bacteria and cold-causing viruses; however, studies have been mixed in its effectiveness in preventing a cold. Plus there are potential adverse effects from taking zinc. Check with your doctor before taking.\\nSome studies show that while echinacea won't prevent a cold, it can reduce the length and severity of cold symptoms.\\n3-3. Exercise regularly, but don't overdo it.\\nModerate exercise boosts the immune system by increasing your overall level of fitness. Walking, in particular, has been linked to an increase in white blood cells, which fight infection. But try to limit exercise if you're already feeling sick, especially if you have a fever – it might actually slow down your recovery.\\nAdolescents should get at least 60 minutes of moderate physical activity per day; adults should get 75 minutes per week of intense activity, or 150 minutes per week of moderate activity.\\nIn one study, participants who walked for half an hour each day for one year got half the number of colds as the control group who didn't exercise.\\n3-4. Cut back on your sugar intake.\\nTry to avoid processed foods, which often contain high amounts of unhealthy sweeteners. Doctors recommend ingesting no more than 6 teaspoons per day for girls, or 9 teaspoons for guys. A typical can of soda contains about 10 teaspoons of sugar – well above the recommended daily limit.\\nExcessive sugar intake interferes with your white blood cells' ability to combat bacteria and viruses.\\nStudies have shown that simple carbohydrates like sugar can interfere with the body's immune system for many hours after ingesting it.\\n3-5. Get plenty of rest.\\nYour body needs sufficient rest in order to keep up its defenses. Doctors recommend seven to eight hours of sleep for adults, but teens require more sleep. You may need as many as nine and a half hours per day to remain healthy.\\nOne study showed that people who skimped on sleep were almost three times as likely to get a cold as those who slept eight hours per night.\\nSleep deprivation can also cause chronic stress, which will increase the severity of symptoms if you do get sick.\\n3-6. Get vaccinated.\\nA flu shot greatly reduces the chances that you will get seasonal flu and pass it on to others. Experts now say that everyone older than 6 months of age should be vaccinated on an annual basis.\\nSeasonal flu shots are formulated to combat the specific influenza viruses that research indicates will be the most common that year.\\nDespite the rumors, you can't get sick from getting a flu shot – flu vaccines are made either with inactivated, non-infectious viruses, or no viruses at all.\\nTips\\nIf your friend asks to use your hand sanitizer, squeeze it into their palm instead of touching their hand directly.\\nAfter you tie your shoelaces, wash your hands. Shoelaces flop on the dirty ground all day.\\n\", \"简要回答\": \"One of the most common places you can get sick is at school. Students often come to school with the cold or flu before they realize they are ill, or because they don't want to miss a test or an event. Since practically every inch of the building is shared by everyone, germs can spread rapidly. The best ways to avoid getting sick at school are maintaining your health at home and avoiding germs at school.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Germs at School\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wash your hands as often as possible.\", \"描述\": \"Wash your hands thoroughly with warm water and soap before you eat, and after you use the restroom or come into contact with anything that other students have used before you. Washing your hands often may cause dry skin, so carry moisturizing lotion during winter months.\\nFirst wet your hands with warm or cool running water, and add soap. The water doesn't need to be hot to clean germs and microbes from your hands.\\nRub your hands together vigorously for at least 20 seconds, from the wrists to the tips of your fingers.\\nIf possible, use a nailbrush to clean under your fingernails, where germs collect.\\nDry your hands thoroughly with a towel or air dryer.\\nUse a paper towel to shut off the faucet and open the door.\"}, {\"编号\": 2, \"标题\": \"Avoid biting your nails, or touching your hands to your face.\", \"描述\": \"Any germs you pick up on your hands will be transferred to your face, where they enter the body through the mouth and nose.\"}, {\"编号\": 3, \"标题\": \"Use hand sanitizer.\", \"描述\": \"When in doubt, it is a good idea to clean shared equipment, desks, or food trays with hand sanitizer to kill any germs that might be lurking there. Apply it liberally to your skin, and then rub your hands together thoroughly until they are completely dry.\\nLook for a hand sanitizer that contains at least 60% alcohol.\\nLavender essential oil can be used as a natural hand sanitizer.\\nHand sanitizers are not as effective when your hands are visibly greasy or dirty.\"}, {\"编号\": 4, \"标题\": \"Hold your breath when someone sneezes.\", \"描述\": \"Most germs enter your body through your nose and mouth, so it is a good idea to hold your breath for a few moments if you are standing near someone when they cough or sneeze.\\nSneezing helps keep you healthy by clearing your nose of viruses and bacteria.\\nA sneeze can travel as fast as 200 miles per hour, and can add as many as 40,000 droplets full of germs into the air.\\nTo prevent spreading germs yourself, turn your head and cough or sneeze into your sleeve.\"}, {\"编号\": 5, \"标题\": \"Avoid sharing food or drinks with your friends.\", \"描述\": \"Although it might feel impolite to refuse your friend a sip of your soda, this is a great way to spread germs. Offer to buy them their own drink, instead.\"}, {\"编号\": 6, \"标题\": \"Stay at home when you are sick.\", \"描述\": \"The best way to avoid passing your cold or flu onto someone else is to simply stay home when you are ill. Your body will also recover more quickly if you stay home and rest.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Germ \\\"Hot Spots\\\"\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be careful in the bathroom.\", \"描述\": \"Although germs can live on most any surface, they are more likely to collect in certain places than others. In most schools the restrooms are cleaned at least once per day, but there are some areas that are frequently overlooked. It is estimated that 80% of all infections are caused by coming into contact with a contaminated surface.\\nToilet seats aren't actually as bad as we think they are, and they are usually cleaned on a regular basis.\\nDoor handles collect a lot of germs. The inside latch of a toilet stall has been touched by many students after using the toilet and wiping themselves. Many students also skip washing their hands, and then transfer their germs to the exit door as they leave. You can use a paper towel to open a door so that your hands don't get dirty.\\nIf you are a boy, there is no need to be shy about peeing in a urinal next to other boys. This is a perfectly normal thing to do, avoids unnecessary contact with germs inside the toilet stalls, and helps to keep the stalls cleaner for everyone else.\"}, {\"编号\": 2, \"标题\": \"Sanitize cafeteria trays before using them.\", \"描述\": \"Cafeteria trays aren't always cleaned between meals. Dishes are always washed after use, but the trays are sometimes overlooked.\\nIf you carry hand sanitizer, use it to wipe your tray before you get in line.\\nDon't allow your tray to come into contact with any shared surfaces after it's been cleaned.\"}, {\"编号\": 3, \"标题\": \"Give your desk a quick wipe before sitting down.\", \"描述\": \"The average desk is used by five or six students in a single day. If any of those kids were sick, they probably left some germs behind.\\nKeyboards and mice are also likely to collect germs.\\nHand sanitizing wipes are the quickest way to clean shared surfaces.\"}, {\"编号\": 4, \"标题\": \"Use care when using a drinking fountain.\", \"描述\": \"Some students put their mouths directly on the faucet, passing along their colds and flu to the next person in line. Try to avoid contact with the spout, and run the water for a few seconds before drinking.\\nThere may be as many as 2.7 million bacteria per square inch living on a public drinking fountain spigot.\\nIf you want to be even safer, carry your own water bottle instead. Many schools now have stations where you can refill your water bottle without pressing a button.\"}, {\"编号\": 5, \"标题\": \"Clean more than your brushes.\", \"描述\": \"Art supplies are often shared, and seldom cleaned. Multiple students may be using the same art supplies in different class periods. Apart from rinsing paint out of brushes, cleaning art supplies is not usually a big priority for students or teachers.\"}, {\"编号\": 6, \"标题\": \"Avoid using shared sports equipment that hasn't been washed.\", \"描述\": \"Although proper etiquette dictates wiping off exercise equipment after using it, not everyone does this. Shared equipment like balls, bats, and helmets can also be a hotbed for germs.\"}, {\"编号\": 7, \"标题\": \"Try not to touch playground equipment or picnic tables with your bare hands.\", \"描述\": \"Outdoor facilities like park benches and playground equipment are usually not cleaned on a regular basis. Since these items are shared by a great number of students over the course of a day, they tend to collect a lot of germs.\\nPlayground equipment has been shown to harbor trace amounts of fecal matter along with viruses and bacteria.\\nRun the water for a few seconds before drinking from the water fountain. Even better, carry your own water bottle instead.\"}]}, {\"编号\": 3, \"标题\": \"Staying Healthy to Avoid Catching Cold or Flu\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat healthy foods as often as possible.\", \"描述\": \"One of the best ways to avoid getting sick is to keep your immune system healthy. Try to eat plenty of fish, vegetables, and fruit, and avoid crash diets and rapid weight loss as this can make you more prone to illness. Some of your favorite dishes have significant health benefits during cold and flu season.\\nOnions and garlic have been shown to have antiviral effects.\\nTuna is packed with glutamine, which improves the efficiency of your immune system.\\nYogurt contains probiotics, which help lessen the severity of cold symptoms, and shorten the time you will suffer through the sniffles.\"}, {\"编号\": 2, \"标题\": \"Remember to take your vitamins and minerals.\", \"描述\": \"The best way to get the proper daily allowances of vitamins is to eat a wide variety of different, healthy foods. Because this isn't always possible, it is a good idea to take vitamin supplements, especially during the colder months.\\nVitamin C won't prevent you from getting a cold, but studies have shown it may slightly help shorten the duration and severity of a cold.\\nIt is believed that zinc supports the immune system, possibly stopping the growth of microorganisms in the body, including certain bacteria and cold-causing viruses; however, studies have been mixed in its effectiveness in preventing a cold. Plus there are potential adverse effects from taking zinc. Check with your doctor before taking.\\nSome studies show that while echinacea won't prevent a cold, it can reduce the length and severity of cold symptoms.\"}, {\"编号\": 3, \"标题\": \"Exercise regularly, but don't overdo it.\", \"描述\": \"Moderate exercise boosts the immune system by increasing your overall level of fitness. Walking, in particular, has been linked to an increase in white blood cells, which fight infection. But try to limit exercise if you're already feeling sick, especially if you have a fever – it might actually slow down your recovery.\\nAdolescents should get at least 60 minutes of moderate physical activity per day; adults should get 75 minutes per week of intense activity, or 150 minutes per week of moderate activity.\\nIn one study, participants who walked for half an hour each day for one year got half the number of colds as the control group who didn't exercise.\"}, {\"编号\": 4, \"标题\": \"Cut back on your sugar intake.\", \"描述\": \"Try to avoid processed foods, which often contain high amounts of unhealthy sweeteners. Doctors recommend ingesting no more than 6 teaspoons per day for girls, or 9 teaspoons for guys. A typical can of soda contains about 10 teaspoons of sugar – well above the recommended daily limit.\\nExcessive sugar intake interferes with your white blood cells' ability to combat bacteria and viruses.\\nStudies have shown that simple carbohydrates like sugar can interfere with the body's immune system for many hours after ingesting it.\"}, {\"编号\": 5, \"标题\": \"Get plenty of rest.\", \"描述\": \"Your body needs sufficient rest in order to keep up its defenses. Doctors recommend seven to eight hours of sleep for adults, but teens require more sleep. You may need as many as nine and a half hours per day to remain healthy.\\nOne study showed that people who skimped on sleep were almost three times as likely to get a cold as those who slept eight hours per night.\\nSleep deprivation can also cause chronic stress, which will increase the severity of symptoms if you do get sick.\"}, {\"编号\": 6, \"标题\": \"Get vaccinated.\", \"描述\": \"A flu shot greatly reduces the chances that you will get seasonal flu and pass it on to others. Experts now say that everyone older than 6 months of age should be vaccinated on an annual basis.\\nSeasonal flu shots are formulated to combat the specific influenza viruses that research indicates will be the most common that year.\\nDespite the rumors, you can't get sick from getting a flu shot – flu vaccines are made either with inactivated, non-infectious viruses, or no viruses at all.\"}], \"小提示\": [\"If your friend asks to use your hand sanitizer, squeeze it into their palm instead of touching their hand directly.\\n\", \"After you tie your shoelaces, wash your hands. Shoelaces flop on the dirty ground all day.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,059 | How to Avoid Getting Stung by Jellyfish | 1. Choosing Safe Beach Areas
1-1. Avoid areas populated by jellyfish.
If at all possible, do not swim or spend time on the shore in areas known to be frequented by jellyfish. Choosing a lower-risk area is the easiest way to reduce your chances of being stung by a jellyfish.
You can ask lifeguards, beach officials, or local residents if you are unsure whether or not jellyfish are a danger in a given area. Learn what kinds, if any, are common, and how to treat stings.
1-2. Recognize risky conditions.
Jellyfish may range near shore when there are strong winds. They can also appear in large numbers (known as a jellyfish blooms), so avoid the water when these occur.
1-3. Heed warning signs.
If you see a sign warning of jellyfish, it means that they have been spotted by officials. In areas were jellyfish are known to be a common threat, you may see permanent signs. Swim with caution in these areas, if at all.
1-4. Watch for purple flags.
At many beaches, officials will fly purple flags during times that jellyfish or other dangerous marine animals are present. If you see these flags flying, this is a signal to stay out of the water to avoid getting stung.
2. Wearing Protective Gear
2-1. Wear shoes when walking on the beach.
Jellyfish and stray jellyfish tentacles can be very hard to see, and can remain venomous for a long time, even when washed ashore. By wearing rubber-soled shoes when you walk on the beach, you will avoid accidentally stepping on them with your bare skin and getting stung.
2-2. Wear protective lotions.
Some evidence shows that protective lotions such as Safe Sea may protect against jellyfish stings. Applying one of these lotions before you go in the water can be a good additional precaution.
Look for protective lotions at pharmacies, and shops that sell diving and beach gear.
2-3. Wear a wetsuit.
If you will be spending a lot of time in the water, or in deep waters, consider wearing more extensive coverage. The thick material of a wetsuit, and the fact that it will cover a large amount of your skin, makes it an effective deterrent to jellyfish stings.
Clothing coated in petroleum jelly or similar substances is not a reliable protection against jellyfish stings.
Some stores that sell diving equipment also carry special “stinger suits” that you can wear to prevent being stung by a jellyfish.
Even if you wear a wetsuit, you should still practice caution and avoid jellyfish, as stings through wetsuits have been reported.
3. Staying Safe on Shore and in the Water
3-1. Do not touch jellyfish that have washed ashore.
Even if the jellyfish is dead, its poisonous cells can still cause a sting. Some varieties have very long tentacles (such as the Portuguese Man-of-War, that has tentacles up to fifty feet long), so it is best to stay far away from jellyfish.
There are many different kinds and forms of jellyfish, and when they are washed ashore they may look like plastic bags or other debris. If you are not sure whether or not something is a jellyfish, it is best not to touch it at all.
Tell a lifeguard or other beach authority when you spot a jellyfish on the shore, so that it can be safely removed by someone trained to handle the creature.
3-2. Swim near a lifeguard.
Lifeguards are trained to help beachgoers in a variety of situations, including jellyfish attacks. They will also be able to alert you when jellyfish are spotted.
3-3. Drive jellyfish away.
If you shuffle your feet when walking in shallow water, you may disturb and drive away some jellyfish or other creatures that have the potential to sting you.
3-4. Leave the water immediately if you see or suspect a jellyfish.
Often, you can see jellyfish in the water. They may look like a plastic bag or balloon floating at the surface of the water, and may come in groups. If you see a jellyfish in the water, calmly but quickly return to shore to avoid stings.
Tell a lifeguard or other beach authority when you spot a jellyfish in the water, so that a warning can be issued.
Tips
Be prepared. Bring first aid supplies you might need in case of a sting (vinegar, a bottle or cup to pour warm salt water on the wound, tweezers to remove stray tentacles, antihistamine cream, over-the-counter pain relievers, and epinephrine if you are aware of allergic reactions to jellyfish stings).[22]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source
| {
"create_time": "20230517 10:49:08",
"回答明细": "{\"回答\": \"1. Choosing Safe Beach Areas\\n1-1. Avoid areas populated by jellyfish.\\nIf at all possible, do not swim or spend time on the shore in areas known to be frequented by jellyfish. Choosing a lower-risk area is the easiest way to reduce your chances of being stung by a jellyfish.\\nYou can ask lifeguards, beach officials, or local residents if you are unsure whether or not jellyfish are a danger in a given area. Learn what kinds, if any, are common, and how to treat stings.\\n1-2. Recognize risky conditions.\\nJellyfish may range near shore when there are strong winds. They can also appear in large numbers (known as a jellyfish blooms), so avoid the water when these occur.\\n1-3. Heed warning signs.\\nIf you see a sign warning of jellyfish, it means that they have been spotted by officials. In areas were jellyfish are known to be a common threat, you may see permanent signs. Swim with caution in these areas, if at all.\\n1-4. Watch for purple flags.\\nAt many beaches, officials will fly purple flags during times that jellyfish or other dangerous marine animals are present. If you see these flags flying, this is a signal to stay out of the water to avoid getting stung.\\n2. Wearing Protective Gear\\n2-1. Wear shoes when walking on the beach.\\nJellyfish and stray jellyfish tentacles can be very hard to see, and can remain venomous for a long time, even when washed ashore. By wearing rubber-soled shoes when you walk on the beach, you will avoid accidentally stepping on them with your bare skin and getting stung.\\n2-2. Wear protective lotions.\\nSome evidence shows that protective lotions such as Safe Sea may protect against jellyfish stings. Applying one of these lotions before you go in the water can be a good additional precaution.\\nLook for protective lotions at pharmacies, and shops that sell diving and beach gear.\\n2-3. Wear a wetsuit.\\nIf you will be spending a lot of time in the water, or in deep waters, consider wearing more extensive coverage. The thick material of a wetsuit, and the fact that it will cover a large amount of your skin, makes it an effective deterrent to jellyfish stings.\\nClothing coated in petroleum jelly or similar substances is not a reliable protection against jellyfish stings.\\nSome stores that sell diving equipment also carry special “stinger suits” that you can wear to prevent being stung by a jellyfish.\\nEven if you wear a wetsuit, you should still practice caution and avoid jellyfish, as stings through wetsuits have been reported.\\n3. Staying Safe on Shore and in the Water\\n3-1. Do not touch jellyfish that have washed ashore.\\nEven if the jellyfish is dead, its poisonous cells can still cause a sting. Some varieties have very long tentacles (such as the Portuguese Man-of-War, that has tentacles up to fifty feet long), so it is best to stay far away from jellyfish.\\nThere are many different kinds and forms of jellyfish, and when they are washed ashore they may look like plastic bags or other debris. If you are not sure whether or not something is a jellyfish, it is best not to touch it at all.\\nTell a lifeguard or other beach authority when you spot a jellyfish on the shore, so that it can be safely removed by someone trained to handle the creature.\\n3-2. Swim near a lifeguard.\\nLifeguards are trained to help beachgoers in a variety of situations, including jellyfish attacks. They will also be able to alert you when jellyfish are spotted.\\n3-3. Drive jellyfish away.\\nIf you shuffle your feet when walking in shallow water, you may disturb and drive away some jellyfish or other creatures that have the potential to sting you.\\n3-4. Leave the water immediately if you see or suspect a jellyfish.\\nOften, you can see jellyfish in the water. They may look like a plastic bag or balloon floating at the surface of the water, and may come in groups. If you see a jellyfish in the water, calmly but quickly return to shore to avoid stings.\\nTell a lifeguard or other beach authority when you spot a jellyfish in the water, so that a warning can be issued.\\nTips\\nBe prepared. Bring first aid supplies you might need in case of a sting (vinegar, a bottle or cup to pour warm salt water on the wound, tweezers to remove stray tentacles, antihistamine cream, over-the-counter pain relievers, and epinephrine if you are aware of allergic reactions to jellyfish stings).[22]\\nX\\nTrustworthy Source\\nNational Health Service (UK)\\nPublic healthcare system of the UK\\nGo to source\\n\", \"简要回答\": \"If you have already been stung by a jellyfish, you’ll need to treat the sting immediately. However, you can successfully avoid most jellyfish stings by being informed about the risks and taking precautions on shore and in the water. If you follow the right steps, then there’s no need to have these interesting creatures ruin your day at the beach.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing Safe Beach Areas\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid areas populated by jellyfish.\", \"描述\": \"If at all possible, do not swim or spend time on the shore in areas known to be frequented by jellyfish. Choosing a lower-risk area is the easiest way to reduce your chances of being stung by a jellyfish.\\nYou can ask lifeguards, beach officials, or local residents if you are unsure whether or not jellyfish are a danger in a given area. Learn what kinds, if any, are common, and how to treat stings.\"}, {\"编号\": 2, \"标题\": \"Recognize risky conditions.\", \"描述\": \"Jellyfish may range near shore when there are strong winds. They can also appear in large numbers (known as a jellyfish blooms), so avoid the water when these occur.\"}, {\"编号\": 3, \"标题\": \"Heed warning signs.\", \"描述\": \"If you see a sign warning of jellyfish, it means that they have been spotted by officials. In areas were jellyfish are known to be a common threat, you may see permanent signs. Swim with caution in these areas, if at all.\"}, {\"编号\": 4, \"标题\": \"Watch for purple flags.\", \"描述\": \"At many beaches, officials will fly purple flags during times that jellyfish or other dangerous marine animals are present. If you see these flags flying, this is a signal to stay out of the water to avoid getting stung.\"}]}, {\"编号\": 2, \"标题\": \"Wearing Protective Gear\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear shoes when walking on the beach.\", \"描述\": \"Jellyfish and stray jellyfish tentacles can be very hard to see, and can remain venomous for a long time, even when washed ashore. By wearing rubber-soled shoes when you walk on the beach, you will avoid accidentally stepping on them with your bare skin and getting stung.\"}, {\"编号\": 2, \"标题\": \"Wear protective lotions.\", \"描述\": \"Some evidence shows that protective lotions such as Safe Sea may protect against jellyfish stings. Applying one of these lotions before you go in the water can be a good additional precaution.\\nLook for protective lotions at pharmacies, and shops that sell diving and beach gear.\"}, {\"编号\": 3, \"标题\": \"Wear a wetsuit.\", \"描述\": \"If you will be spending a lot of time in the water, or in deep waters, consider wearing more extensive coverage. The thick material of a wetsuit, and the fact that it will cover a large amount of your skin, makes it an effective deterrent to jellyfish stings.\\nClothing coated in petroleum jelly or similar substances is not a reliable protection against jellyfish stings.\\nSome stores that sell diving equipment also carry special “stinger suits” that you can wear to prevent being stung by a jellyfish.\\nEven if you wear a wetsuit, you should still practice caution and avoid jellyfish, as stings through wetsuits have been reported.\"}]}, {\"编号\": 3, \"标题\": \"Staying Safe on Shore and in the Water\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do not touch jellyfish that have washed ashore.\", \"描述\": \"Even if the jellyfish is dead, its poisonous cells can still cause a sting. Some varieties have very long tentacles (such as the Portuguese Man-of-War, that has tentacles up to fifty feet long), so it is best to stay far away from jellyfish.\\nThere are many different kinds and forms of jellyfish, and when they are washed ashore they may look like plastic bags or other debris. If you are not sure whether or not something is a jellyfish, it is best not to touch it at all.\\nTell a lifeguard or other beach authority when you spot a jellyfish on the shore, so that it can be safely removed by someone trained to handle the creature.\"}, {\"编号\": 2, \"标题\": \"Swim near a lifeguard.\", \"描述\": \"Lifeguards are trained to help beachgoers in a variety of situations, including jellyfish attacks. They will also be able to alert you when jellyfish are spotted.\"}, {\"编号\": 3, \"标题\": \"Drive jellyfish away.\", \"描述\": \"If you shuffle your feet when walking in shallow water, you may disturb and drive away some jellyfish or other creatures that have the potential to sting you.\"}, {\"编号\": 4, \"标题\": \"Leave the water immediately if you see or suspect a jellyfish.\", \"描述\": \"Often, you can see jellyfish in the water. They may look like a plastic bag or balloon floating at the surface of the water, and may come in groups. If you see a jellyfish in the water, calmly but quickly return to shore to avoid stings.\\nTell a lifeguard or other beach authority when you spot a jellyfish in the water, so that a warning can be issued.\"}], \"小提示\": [\"Be prepared. Bring first aid supplies you might need in case of a sting (vinegar, a bottle or cup to pour warm salt water on the wound, tweezers to remove stray tentacles, antihistamine cream, over-the-counter pain relievers, and epinephrine if you are aware of allergic reactions to jellyfish stings).[22]\\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 |
3,060 | How to Avoid Getting Too Scared when Playing a Scary Computer Game | 1. Creating a Good Environment
1-1. Keep the lights on.
One simple way to reduce fear is to play the game with the lights on. Shutting the lights off and then playing a game that frightens you is a recipe for disaster. Keep the lights on if you tend to get scared.
Play the game in a brightly lit area of your home. Switch on any lights nearby.
If possible, play the game during the day. In addition to helping you avoid darkness, playing during the daytime can help. You'll have more time to do something afterwards, like go for a walk or talk to a friend.
1-2. Switch off the sound.
Music and sound effects can greatly enhance the scary aspects of a computer game. Hearing eerie music and disturbing noises is unlikely to help you remain calm while playing a video game. Switch the sound off for a calmer experience.
You can also play calming music while playing the game on silent. Replacing a disturbing soundtrack with a more lighthearted one may make for a better gaming experience.
1-3. Make the characters do funny things.
If you start to get scared during gameplay, see if you can find a way to incorporate humor. Make your character move in a manner that looks like they are dancing. If you are able to name characters, try giving characters funny names. A villain with a silly name is less likely to scare you than a villain with an intimidating name.
1-4. Stick with easy mode.
In many computer games, easy mode can feel less scary. You'll be able to more easily defeat any villains in the game. This will make the gaming experience less intimidating. If the game offers different levels of difficulty, select the easiest level.
1-5. Play with others.
Playing a game alone can contribute to you getting scared. If you play the game with a group of friends, you may feel more relaxed. Try to get a group of people together to play the game. This will calm your nerves.
If you're embarrassed about being scared, you don't have to tell people that's why you want to play in a group. You can simply say you want to play the game together.
Choose people who have a higher tolerance for frightening media than you. Their laid back nature will rub off on you.
2. Managing Your Emotions
2-1. Identify what really scares you.
It can help to know why you're afraid of the game. This can help you see where your fears are irrational. Ask yourself, "What am I really afraid of? Why is this game bothering me?"
Think about why a game may trigger fear. If you're superstitious by nature, for example, a game about ghosts may remind you of a longstanding fear of the paranormal.
Once you've identified your fear, you'll be able to separate that fear from the game. You can think to yourself, "I'm afraid of something else and not this game. This game is not related to what's really bothering me."
2-2. Imagine yourself playing without fear.
Visualization can help lessen your fear of frightening media. Before playing the game, try to picture yourself playing the game and enjoying it without getting nervous. This will help prime your mind and body to relax during game play.
Picture yourself sitting calmly and playing the game. Imagine yourself laughing and enjoying yourself. Use all your senses. Think about the sounds, smells, and physical sensation that go along with the game.
If you spend a minute visualizing yourself enjoying the game, you won't go into the game with nerves.
2-3. Be aware of any exaggerations.
You may unknowingly exaggerate the consequences of your fear. For example, "I won't sleep all night if I play this game." This is probably not true. While you may have trouble sleeping, you will probably not be up all night simply because of a disturbing video game.
Be honest about the consequences of playing the game. Will it really affect you that much to get a little scared? What's the worst that can happen if you play the game?
Chances are, the fear will be difficult to deal with. However, it will not be insurmountable. If you truly enjoy this game, it's probably worth scaring yourself a little.
2-4. Use positive self talk as you play the game.
Be aware of what you're feeling when you play the game. When you find yourself having a fearful though, counter it with positive self-talk. This will help you keep your emotions in check as you play the game.
Check for when you're having a fearful thought. For example, you may think something like, "I wonder what I would do if I really saw a ghost. I would be so scared."
Counter this with some positive and rational self-talk. For example, "It's very unlikely I will ever see a ghost and, if I do, I trust myself to keep my cool."
3. Calming Down Afterwards
3-1. Shift your focus to something else.
After you finish up with the game, don't dwell on it. This will only make your fear worse. Instead, find something relaxing to focus on to help you calm down.
Try to concentrate on your immediate surroundings. This can really help you remove yourself from fearful thoughts. Think about how your body feels, how you're sitting or standing, or any sounds nearby.
You can also focus on your breathing. Take a very deep breath, making sure to inhale through your nose. Place your hand on your belly before breathing, and try to breathe in a way that makes this hand rise. Hold the breath for a second or two and then slowly exhale through your mouth.
3-2. Exercise after playing the game.
Stress and fear can easily be combated with physical exercise. Try doing something like going for a walk, a run, or a bike ride after the game. You can also do something like jumping jacks or pushups in your living room. A light workout can help reduce stress and anxiety over the game.
For added relaxation, try listening to calming songs while you exercise. You can make a playlist of your go-to relaxation songs to play during a workout.
3-3. Talk to a friend.
Keeping your feelings bottled up can make stress and fear worse. To calm your nerves after playing a game, call or text a friend. You don't have to explain the situation if you're embarrassed. You can simply chat about other things until you start to calm down.
3-4. Use relaxation techniques.
Relaxation techniques are practices you can use to calm down. If your mind is reeling from an unpleasant experience with a video game, a few good relaxation techniques can help alleviate the problem.
Try imaging something relaxing. You can, for example, picture yourself floating on a cloud.
Listen to relaxing music. A soothing playlist can help take your mind off of a scary computer game.
Simply taking slow, deep breaths can help ground you after playing a scary game.
3-5. Cope with nightmares.
You may have a nightmare after playing a scary video game. If this occurs, there are many ways you can cope. Try to stay calm after a nightmare and get yourself back to bed.
If someone else in your house is awake, talk through your nightmare with them. You may also find one of your friends is online or awake to text.
Envision something relaxing after a nightmare. Picture yourself sitting on a beach, for example.
If you have a nightlight, turning that on after a nightmare may help.
Tips
Reading walkthroughs can help you get though the game a lot quicker and easier, and can also help your confidence.
If you are feeling sick, panicky, or extremely scared, stop playing until you calm down.
If a game really bothers you, don't play it before bed.
Warnings
If you suffer from nightmares or other sleep disturbances, you may want to avoid playing scary games.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Creating a Good Environment\\n1-1. Keep the lights on.\\nOne simple way to reduce fear is to play the game with the lights on. Shutting the lights off and then playing a game that frightens you is a recipe for disaster. Keep the lights on if you tend to get scared.\\nPlay the game in a brightly lit area of your home. Switch on any lights nearby.\\nIf possible, play the game during the day. In addition to helping you avoid darkness, playing during the daytime can help. You'll have more time to do something afterwards, like go for a walk or talk to a friend.\\n1-2. Switch off the sound.\\nMusic and sound effects can greatly enhance the scary aspects of a computer game. Hearing eerie music and disturbing noises is unlikely to help you remain calm while playing a video game. Switch the sound off for a calmer experience.\\nYou can also play calming music while playing the game on silent. Replacing a disturbing soundtrack with a more lighthearted one may make for a better gaming experience.\\n1-3. Make the characters do funny things.\\nIf you start to get scared during gameplay, see if you can find a way to incorporate humor. Make your character move in a manner that looks like they are dancing. If you are able to name characters, try giving characters funny names. A villain with a silly name is less likely to scare you than a villain with an intimidating name.\\n1-4. Stick with easy mode.\\nIn many computer games, easy mode can feel less scary. You'll be able to more easily defeat any villains in the game. This will make the gaming experience less intimidating. If the game offers different levels of difficulty, select the easiest level.\\n1-5. Play with others.\\nPlaying a game alone can contribute to you getting scared. If you play the game with a group of friends, you may feel more relaxed. Try to get a group of people together to play the game. This will calm your nerves.\\nIf you're embarrassed about being scared, you don't have to tell people that's why you want to play in a group. You can simply say you want to play the game together.\\nChoose people who have a higher tolerance for frightening media than you. Their laid back nature will rub off on you.\\n2. Managing Your Emotions\\n2-1. Identify what really scares you.\\nIt can help to know why you're afraid of the game. This can help you see where your fears are irrational. Ask yourself, \\\"What am I really afraid of? Why is this game bothering me?\\\"\\nThink about why a game may trigger fear. If you're superstitious by nature, for example, a game about ghosts may remind you of a longstanding fear of the paranormal.\\nOnce you've identified your fear, you'll be able to separate that fear from the game. You can think to yourself, \\\"I'm afraid of something else and not this game. This game is not related to what's really bothering me.\\\"\\n2-2. Imagine yourself playing without fear.\\nVisualization can help lessen your fear of frightening media. Before playing the game, try to picture yourself playing the game and enjoying it without getting nervous. This will help prime your mind and body to relax during game play.\\nPicture yourself sitting calmly and playing the game. Imagine yourself laughing and enjoying yourself. Use all your senses. Think about the sounds, smells, and physical sensation that go along with the game.\\nIf you spend a minute visualizing yourself enjoying the game, you won't go into the game with nerves.\\n2-3. Be aware of any exaggerations.\\nYou may unknowingly exaggerate the consequences of your fear. For example, \\\"I won't sleep all night if I play this game.\\\" This is probably not true. While you may have trouble sleeping, you will probably not be up all night simply because of a disturbing video game.\\nBe honest about the consequences of playing the game. Will it really affect you that much to get a little scared? What's the worst that can happen if you play the game?\\nChances are, the fear will be difficult to deal with. However, it will not be insurmountable. If you truly enjoy this game, it's probably worth scaring yourself a little.\\n2-4. Use positive self talk as you play the game.\\nBe aware of what you're feeling when you play the game. When you find yourself having a fearful though, counter it with positive self-talk. This will help you keep your emotions in check as you play the game.\\nCheck for when you're having a fearful thought. For example, you may think something like, \\\"I wonder what I would do if I really saw a ghost. I would be so scared.\\\"\\nCounter this with some positive and rational self-talk. For example, \\\"It's very unlikely I will ever see a ghost and, if I do, I trust myself to keep my cool.\\\"\\n3. Calming Down Afterwards\\n3-1. Shift your focus to something else.\\nAfter you finish up with the game, don't dwell on it. This will only make your fear worse. Instead, find something relaxing to focus on to help you calm down.\\nTry to concentrate on your immediate surroundings. This can really help you remove yourself from fearful thoughts. Think about how your body feels, how you're sitting or standing, or any sounds nearby.\\nYou can also focus on your breathing. Take a very deep breath, making sure to inhale through your nose. Place your hand on your belly before breathing, and try to breathe in a way that makes this hand rise. Hold the breath for a second or two and then slowly exhale through your mouth.\\n3-2. Exercise after playing the game.\\nStress and fear can easily be combated with physical exercise. Try doing something like going for a walk, a run, or a bike ride after the game. You can also do something like jumping jacks or pushups in your living room. A light workout can help reduce stress and anxiety over the game.\\nFor added relaxation, try listening to calming songs while you exercise. You can make a playlist of your go-to relaxation songs to play during a workout.\\n3-3. Talk to a friend.\\nKeeping your feelings bottled up can make stress and fear worse. To calm your nerves after playing a game, call or text a friend. You don't have to explain the situation if you're embarrassed. You can simply chat about other things until you start to calm down.\\n3-4. Use relaxation techniques.\\nRelaxation techniques are practices you can use to calm down. If your mind is reeling from an unpleasant experience with a video game, a few good relaxation techniques can help alleviate the problem.\\nTry imaging something relaxing. You can, for example, picture yourself floating on a cloud.\\nListen to relaxing music. A soothing playlist can help take your mind off of a scary computer game.\\nSimply taking slow, deep breaths can help ground you after playing a scary game.\\n3-5. Cope with nightmares.\\nYou may have a nightmare after playing a scary video game. If this occurs, there are many ways you can cope. Try to stay calm after a nightmare and get yourself back to bed.\\nIf someone else in your house is awake, talk through your nightmare with them. You may also find one of your friends is online or awake to text.\\nEnvision something relaxing after a nightmare. Picture yourself sitting on a beach, for example.\\nIf you have a nightlight, turning that on after a nightmare may help.\\nTips\\nReading walkthroughs can help you get though the game a lot quicker and easier, and can also help your confidence.\\nIf you are feeling sick, panicky, or extremely scared, stop playing until you calm down.\\nIf a game really bothers you, don't play it before bed.\\nWarnings\\nIf you suffer from nightmares or other sleep disturbances, you may want to avoid playing scary games.\\n\", \"简要回答\": \"Many players find frightening video games difficult. While you may enjoy the thrill of playing a scary game, you may find yourself unpleasantly anxious afterwards. If you want to reduce fear, play in the right environment. Play a computer game in a well lit area with friends close by. Be aware of what you're feeling, and challenge any irrational fears. Afterwards, do something to take your mind off the game to help yourself calm down.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Creating a Good Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep the lights on.\", \"描述\": \"One simple way to reduce fear is to play the game with the lights on. Shutting the lights off and then playing a game that frightens you is a recipe for disaster. Keep the lights on if you tend to get scared.\\nPlay the game in a brightly lit area of your home. Switch on any lights nearby.\\nIf possible, play the game during the day. In addition to helping you avoid darkness, playing during the daytime can help. You'll have more time to do something afterwards, like go for a walk or talk to a friend.\"}, {\"编号\": 2, \"标题\": \"Switch off the sound.\", \"描述\": \"Music and sound effects can greatly enhance the scary aspects of a computer game. Hearing eerie music and disturbing noises is unlikely to help you remain calm while playing a video game. Switch the sound off for a calmer experience.\\nYou can also play calming music while playing the game on silent. Replacing a disturbing soundtrack with a more lighthearted one may make for a better gaming experience.\"}, {\"编号\": 3, \"标题\": \"Make the characters do funny things.\", \"描述\": \"If you start to get scared during gameplay, see if you can find a way to incorporate humor. Make your character move in a manner that looks like they are dancing. If you are able to name characters, try giving characters funny names. A villain with a silly name is less likely to scare you than a villain with an intimidating name.\"}, {\"编号\": 4, \"标题\": \"Stick with easy mode.\", \"描述\": \"In many computer games, easy mode can feel less scary. You'll be able to more easily defeat any villains in the game. This will make the gaming experience less intimidating. If the game offers different levels of difficulty, select the easiest level.\"}, {\"编号\": 5, \"标题\": \"Play with others.\", \"描述\": \"Playing a game alone can contribute to you getting scared. If you play the game with a group of friends, you may feel more relaxed. Try to get a group of people together to play the game. This will calm your nerves.\\nIf you're embarrassed about being scared, you don't have to tell people that's why you want to play in a group. You can simply say you want to play the game together.\\nChoose people who have a higher tolerance for frightening media than you. Their laid back nature will rub off on you.\"}]}, {\"编号\": 2, \"标题\": \"Managing Your Emotions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify what really scares you.\", \"描述\": \"It can help to know why you're afraid of the game. This can help you see where your fears are irrational. Ask yourself, \\\"What am I really afraid of? Why is this game bothering me?\\\"\\nThink about why a game may trigger fear. If you're superstitious by nature, for example, a game about ghosts may remind you of a longstanding fear of the paranormal.\\nOnce you've identified your fear, you'll be able to separate that fear from the game. You can think to yourself, \\\"I'm afraid of something else and not this game. This game is not related to what's really bothering me.\\\"\"}, {\"编号\": 2, \"标题\": \"Imagine yourself playing without fear.\", \"描述\": \"Visualization can help lessen your fear of frightening media. Before playing the game, try to picture yourself playing the game and enjoying it without getting nervous. This will help prime your mind and body to relax during game play.\\nPicture yourself sitting calmly and playing the game. Imagine yourself laughing and enjoying yourself. Use all your senses. Think about the sounds, smells, and physical sensation that go along with the game.\\nIf you spend a minute visualizing yourself enjoying the game, you won't go into the game with nerves.\"}, {\"编号\": 3, \"标题\": \"Be aware of any exaggerations.\", \"描述\": \"You may unknowingly exaggerate the consequences of your fear. For example, \\\"I won't sleep all night if I play this game.\\\" This is probably not true. While you may have trouble sleeping, you will probably not be up all night simply because of a disturbing video game.\\nBe honest about the consequences of playing the game. Will it really affect you that much to get a little scared? What's the worst that can happen if you play the game?\\nChances are, the fear will be difficult to deal with. However, it will not be insurmountable. If you truly enjoy this game, it's probably worth scaring yourself a little.\"}, {\"编号\": 4, \"标题\": \"Use positive self talk as you play the game.\", \"描述\": \"Be aware of what you're feeling when you play the game. When you find yourself having a fearful though, counter it with positive self-talk. This will help you keep your emotions in check as you play the game.\\nCheck for when you're having a fearful thought. For example, you may think something like, \\\"I wonder what I would do if I really saw a ghost. I would be so scared.\\\"\\nCounter this with some positive and rational self-talk. For example, \\\"It's very unlikely I will ever see a ghost and, if I do, I trust myself to keep my cool.\\\"\"}]}, {\"编号\": 3, \"标题\": \"Calming Down Afterwards\", \"步骤\": [{\"编号\": 1, \"标题\": \"Shift your focus to something else.\", \"描述\": \"After you finish up with the game, don't dwell on it. This will only make your fear worse. Instead, find something relaxing to focus on to help you calm down.\\nTry to concentrate on your immediate surroundings. This can really help you remove yourself from fearful thoughts. Think about how your body feels, how you're sitting or standing, or any sounds nearby.\\nYou can also focus on your breathing. Take a very deep breath, making sure to inhale through your nose. Place your hand on your belly before breathing, and try to breathe in a way that makes this hand rise. Hold the breath for a second or two and then slowly exhale through your mouth.\"}, {\"编号\": 2, \"标题\": \"Exercise after playing the game.\", \"描述\": \"Stress and fear can easily be combated with physical exercise. Try doing something like going for a walk, a run, or a bike ride after the game. You can also do something like jumping jacks or pushups in your living room. A light workout can help reduce stress and anxiety over the game.\\nFor added relaxation, try listening to calming songs while you exercise. You can make a playlist of your go-to relaxation songs to play during a workout.\"}, {\"编号\": 3, \"标题\": \"Talk to a friend.\", \"描述\": \"Keeping your feelings bottled up can make stress and fear worse. To calm your nerves after playing a game, call or text a friend. You don't have to explain the situation if you're embarrassed. You can simply chat about other things until you start to calm down.\"}, {\"编号\": 4, \"标题\": \"Use relaxation techniques.\", \"描述\": \"Relaxation techniques are practices you can use to calm down. If your mind is reeling from an unpleasant experience with a video game, a few good relaxation techniques can help alleviate the problem.\\nTry imaging something relaxing. You can, for example, picture yourself floating on a cloud.\\nListen to relaxing music. A soothing playlist can help take your mind off of a scary computer game.\\nSimply taking slow, deep breaths can help ground you after playing a scary game.\"}, {\"编号\": 5, \"标题\": \"Cope with nightmares.\", \"描述\": \"You may have a nightmare after playing a scary video game. If this occurs, there are many ways you can cope. Try to stay calm after a nightmare and get yourself back to bed.\\nIf someone else in your house is awake, talk through your nightmare with them. You may also find one of your friends is online or awake to text.\\nEnvision something relaxing after a nightmare. Picture yourself sitting on a beach, for example.\\nIf you have a nightlight, turning that on after a nightmare may help.\"}], \"小提示\": [\"Reading walkthroughs can help you get though the game a lot quicker and easier, and can also help your confidence.\\n\", \"If you are feeling sick, panicky, or extremely scared, stop playing until you calm down.\\n\", \"If a game really bothers you, don't play it before bed.\\n\"], \"注意事项\": [\"If you suffer from nightmares or other sleep disturbances, you may want to avoid playing scary games.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,061 | How to Avoid Getting Your Gmail Account Suspended | 1. Understanding Your Responsibilities
1-1. Read the terms of service.
To use Gmail, you must agree to their terms of service, and to avoid account suspension, you might abide by those terms. Know your rights and your responsibilities as a Gmail user.
1-2. Adhere to all Google terms of service.
Your Gmail account can also grant you access to other Google products and service, such as YouTube, Google+, and Blogger, which means that not following the terms of service for any of those sites can also impact your Gmail account.
For instance, don’t use your Gmail account to upload videos to YouTube that violate YouTube terms of service.
1-3. Limit your mail recipients.
Gmail sets limits on how many people you can send a single message to, so your account might be suspended if you try to exceed that. Your account may be temporarily disabled if you try to send a single message to more than 100 recipients at a time, or if you message more than 500 people.
Consider Google Groups or Google Apps for Business if you need to communicate with larger groups of people.
1-4. Make sure you have the right email address.
When you send emails, always make sure you have the recipients’ email address correct. Your Gmail account may be suspended if you send too many undeliverable messages.
1-5. Avoid sending spam.
This includes not sending junk email, not forwarding chain mail, not sending unsolicited emails, and not emailing people you don’t know. If someone reports you, Google may suspend your account.
To avoid being reported, choose a sensible, inoffensive nickname and email address.
Other users can report you for violating terms of service, so always be respectful and considerate.
1-6. Limit your message sizes and watch storage.
A personal Gmail account includes 15GB of free storage, or 300GB for school or work accounts. Email attachments cannot exceed 25MB.
2. Following Procedures
2-1. Verify your account.
After creating your Gmail account, be sure to verify the account either with another email, by SMS, or with a voice call. This tells Google that you are a real person wanting to use the service for legitimate reasons.
2-2. Provide your correct birthday.
To have a Google account, users must be at least 13 years old. Lying about your age or birthday can result in your account being suspended, if Google can verify that you have indeed lied.
2-3. Keep your account secure.
To ensure hackers can’t access and compromise your account, never tell anyone your password, don’t write your password down, and choose a unique password that people won’t be able to guess. It’s also recommended that you change your password frequently, and don’t use the same password for multiple accounts. Also, pay attention to which devices you’re signed in on, and always be sure to log out when you are finished.
2-4. Login to your account regularly.
Gmail accounts are automatically deleted after nine months of inactivity, so log in regularly so your account doesn’t meet this fate.
3. Avoiding Illegal Activities
3-1. Don’t use your Gmail account for illegal dealings.
A surefire way to get your account deleted by Google is by using to conduct illegal activities. This can mean anything from selling illegal goods or services, sending copyrighted material, blackmailing, or sending illegal images or videos.
3-2. Don’t harass or bully by email.
Actually, it’s best if you don’t do it at all, but if you use your Gmail account to send harassing or threatening messages, it’s likely that Google will suspend or terminate your account.
3-3. Don’t use your account for phishing, fraud, or hacking.
Sending viruses, using your account to hack other computers, phishing, and using your email to commit fraud are all illegal and clear violations of the Gmail terms of agreement.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Understanding Your Responsibilities\\n1-1. Read the terms of service.\\nTo use Gmail, you must agree to their terms of service, and to avoid account suspension, you might abide by those terms. Know your rights and your responsibilities as a Gmail user.\\n1-2. Adhere to all Google terms of service.\\nYour Gmail account can also grant you access to other Google products and service, such as YouTube, Google+, and Blogger, which means that not following the terms of service for any of those sites can also impact your Gmail account.\\nFor instance, don’t use your Gmail account to upload videos to YouTube that violate YouTube terms of service.\\n1-3. Limit your mail recipients.\\nGmail sets limits on how many people you can send a single message to, so your account might be suspended if you try to exceed that. Your account may be temporarily disabled if you try to send a single message to more than 100 recipients at a time, or if you message more than 500 people.\\nConsider Google Groups or Google Apps for Business if you need to communicate with larger groups of people.\\n1-4. Make sure you have the right email address.\\nWhen you send emails, always make sure you have the recipients’ email address correct. Your Gmail account may be suspended if you send too many undeliverable messages.\\n1-5. Avoid sending spam.\\nThis includes not sending junk email, not forwarding chain mail, not sending unsolicited emails, and not emailing people you don’t know. If someone reports you, Google may suspend your account.\\nTo avoid being reported, choose a sensible, inoffensive nickname and email address.\\nOther users can report you for violating terms of service, so always be respectful and considerate.\\n1-6. Limit your message sizes and watch storage.\\nA personal Gmail account includes 15GB of free storage, or 300GB for school or work accounts. Email attachments cannot exceed 25MB.\\n2. Following Procedures\\n2-1. Verify your account.\\nAfter creating your Gmail account, be sure to verify the account either with another email, by SMS, or with a voice call. This tells Google that you are a real person wanting to use the service for legitimate reasons.\\n2-2. Provide your correct birthday.\\nTo have a Google account, users must be at least 13 years old. Lying about your age or birthday can result in your account being suspended, if Google can verify that you have indeed lied.\\n2-3. Keep your account secure.\\nTo ensure hackers can’t access and compromise your account, never tell anyone your password, don’t write your password down, and choose a unique password that people won’t be able to guess. It’s also recommended that you change your password frequently, and don’t use the same password for multiple accounts. Also, pay attention to which devices you’re signed in on, and always be sure to log out when you are finished.\\n2-4. Login to your account regularly.\\nGmail accounts are automatically deleted after nine months of inactivity, so log in regularly so your account doesn’t meet this fate.\\n3. Avoiding Illegal Activities\\n3-1. Don’t use your Gmail account for illegal dealings.\\nA surefire way to get your account deleted by Google is by using to conduct illegal activities. This can mean anything from selling illegal goods or services, sending copyrighted material, blackmailing, or sending illegal images or videos.\\n3-2. Don’t harass or bully by email.\\nActually, it’s best if you don’t do it at all, but if you use your Gmail account to send harassing or threatening messages, it’s likely that Google will suspend or terminate your account.\\n3-3. Don’t use your account for phishing, fraud, or hacking.\\nSending viruses, using your account to hack other computers, phishing, and using your email to commit fraud are all illegal and clear violations of the Gmail terms of agreement.\\n\", \"简要回答\": \"Gmail is a free, web-based email service offered by Google. It can be used to send emails day or night, connect people around the world, and help family, friends, and businesses to stay in touch. But Google does have policies that to which users must agree to abide, and violations can result in your account being suspended. It's important to know the rules before you get suspended – once your account has already been suspended, getting it reinstated can be difficult.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understanding Your Responsibilities\", \"步骤\": [{\"编号\": 1, \"标题\": \"Read the terms of service.\", \"描述\": \"To use Gmail, you must agree to their terms of service, and to avoid account suspension, you might abide by those terms. Know your rights and your responsibilities as a Gmail user.\"}, {\"编号\": 2, \"标题\": \"Adhere to all Google terms of service.\", \"描述\": \"Your Gmail account can also grant you access to other Google products and service, such as YouTube, Google+, and Blogger, which means that not following the terms of service for any of those sites can also impact your Gmail account.\\nFor instance, don’t use your Gmail account to upload videos to YouTube that violate YouTube terms of service.\"}, {\"编号\": 3, \"标题\": \"Limit your mail recipients.\", \"描述\": \"Gmail sets limits on how many people you can send a single message to, so your account might be suspended if you try to exceed that. Your account may be temporarily disabled if you try to send a single message to more than 100 recipients at a time, or if you message more than 500 people.\\nConsider Google Groups or Google Apps for Business if you need to communicate with larger groups of people.\"}, {\"编号\": 4, \"标题\": \"Make sure you have the right email address.\", \"描述\": \"When you send emails, always make sure you have the recipients’ email address correct. Your Gmail account may be suspended if you send too many undeliverable messages.\"}, {\"编号\": 5, \"标题\": \"Avoid sending spam.\", \"描述\": \"This includes not sending junk email, not forwarding chain mail, not sending unsolicited emails, and not emailing people you don’t know. If someone reports you, Google may suspend your account.\\nTo avoid being reported, choose a sensible, inoffensive nickname and email address.\\nOther users can report you for violating terms of service, so always be respectful and considerate.\"}, {\"编号\": 6, \"标题\": \"Limit your message sizes and watch storage.\", \"描述\": \"A personal Gmail account includes 15GB of free storage, or 300GB for school or work accounts. Email attachments cannot exceed 25MB.\"}]}, {\"编号\": 2, \"标题\": \"Following Procedures\", \"步骤\": [{\"编号\": 1, \"标题\": \"Verify your account.\", \"描述\": \"After creating your Gmail account, be sure to verify the account either with another email, by SMS, or with a voice call. This tells Google that you are a real person wanting to use the service for legitimate reasons.\"}, {\"编号\": 2, \"标题\": \"Provide your correct birthday.\", \"描述\": \"To have a Google account, users must be at least 13 years old. Lying about your age or birthday can result in your account being suspended, if Google can verify that you have indeed lied.\"}, {\"编号\": 3, \"标题\": \"Keep your account secure.\", \"描述\": \"To ensure hackers can’t access and compromise your account, never tell anyone your password, don’t write your password down, and choose a unique password that people won’t be able to guess. It’s also recommended that you change your password frequently, and don’t use the same password for multiple accounts. Also, pay attention to which devices you’re signed in on, and always be sure to log out when you are finished.\"}, {\"编号\": 4, \"标题\": \"Login to your account regularly.\", \"描述\": \"Gmail accounts are automatically deleted after nine months of inactivity, so log in regularly so your account doesn’t meet this fate.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding Illegal Activities\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t use your Gmail account for illegal dealings.\", \"描述\": \"A surefire way to get your account deleted by Google is by using to conduct illegal activities. This can mean anything from selling illegal goods or services, sending copyrighted material, blackmailing, or sending illegal images or videos.\"}, {\"编号\": 2, \"标题\": \"Don’t harass or bully by email.\", \"描述\": \"Actually, it’s best if you don’t do it at all, but if you use your Gmail account to send harassing or threatening messages, it’s likely that Google will suspend or terminate your account.\"}, {\"编号\": 3, \"标题\": \"Don’t use your account for phishing, fraud, or hacking.\", \"描述\": \"Sending viruses, using your account to hack other computers, phishing, and using your email to commit fraud are all illegal and clear violations of the Gmail terms of agreement.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,062 | How to Avoid Getting a Computer Virus or Worm | 1. Using Security Features
1-1. Check your Mac's or PC's settings.
At the bare minimum, you should have your default firewall enabled, have reputable antivirus software enabled and up to date, and have your computer automatically install software updates.
See How to Check for Updates for Windows 10 and How to Check for and Install Updates on a Mac Computer for help updating your computer.
1-2. Install a reputable antivirus program.
Note that there may be no need to install an extra antivirus program on newer computers, since they have built-in security features or AV software that does the work better than other AV. If you choose to install AV software, though, be very careful where you install it from, as there are many viruses that trick you into thinking you have malware, even though you do not. Some solid options include:
Microsoft Defender (Already installed on Windows 8 and 10)
Norton
McAfee
MalwareBytes
1-3. Install a reputable antivirus extension.
Because of the nature of modern browsers, antivirus software cannot run as extensions on their own; you will have to download extensions for these browsers. Even then, only install extensions from reputable sources, as there are many viruses that trick you into thinking a safe website is malicious, even though it isn't.
Windows Defender Browser Protection (Google Chrome only)
Norton extensions
McAfee WebAdvisor
Malwarebytes Browser Guard
1-4. Back up your data
This can be the cloud or it can be a remote drive on your network. Storing all your files online mitigates damage caused by viruses. Don't back up to USB drives, as they can be affected by viruses.
2. Changing Your Behavior
2-1. Avoid clicking on everything.
There are thousands of banner ads and pop-ups on the internet that are designed to get your attention and make you click. Due to the way most modern browsers work, there are very few ways for you to get infected with something online unless you click on it yourself. This means you should avoid clicking on banners for offers that are too good to be true.
Make sure your browser is configured to always ask before running files and downloading automatically. If you have to confirm everything, you are much less likely to get infected.
2-2. Beware of misleading pop-ups.
Some of the most nefarious pop-ups on the internet are designed to mimic the look of legitimate anti-virus software. These pop-ups attempt to trick the user into thinking their antivirus software has found an infection. When you click the pop-up, however, the adware is actually installed.
Instead of clicking the warning, close the pop-up window and open the antivirus program on your computer. You most likely will not see any warnings. If you are still worried, run a scan using your installed software.
Don't try clicking the "X" to close the pop-up window, as this will usually lead to more pop-ups. Instead, use the Task Manager to get rid of it. Alternatively, you can install and use an adblocker to prevent ads appearing in the first place.
Other pop-ups may warn of an infection that only their software can fix. No legitimate antivirus company will advertise their product this way, so avoid clicking on any of these pop-ups.
Check to ensure that your browser is configured to block pop-ups.
2-3. Clear your cache.
Pop-ups can store information in your browser's cache, leading to them reappearing constantly. To help prevent this, clear your browser’s cache regularly.
2-4. Don't go where you're not supposed to.
As viruses are illegal, they thrive on other illegal sites. Avoid sites that let you download copyrighted content or other illegal communities. File-sharing is a quick way to get infected files. You will find that your computer is much less prone to infection if you avoid things you shouldn't be doing.
Besides viruses from files you download, many of these sites will have a litany of annoying pop-ups and misleading advertisements. All of these could lead to virus and spyware infection.
2-5. Install apps from reputable sources only.
Don't install apps from websites you do not know. Even then, be careful when downloading content from databases such as download.com and mediafire.com.
On Windows 10, you can enable warnings or even block the download or installation of desktop apps.
Mac will warn you when installing apps from outside the App Store.
2-6. Do not click on links in emails.
Such links could contain malware. If you need to, manually punch the URL into the address bar. It will help you catch suspicious URLs.
Some email services offer link protection. Don't rely on it, but use it as a tool to prevent the installation of malware.
2-7. Do not click on pop-up ads.
Such ads are usually not compliant with modern advertisement standards.
Even when clicking on AdChoices advertisements, remember that some advertisers misuse the symbol for non-compliant advertising.
2-8. Do not complete surveys or install apps for "free" products or goods.
Block bot accounts that offer such services, and report them to the website operator. Such surveys only intend to collect personal information or install malware onto your computer.
In particular, avoid buying followers/subscribers/fans or completing surveys/downloading apps to get fans. It is never a good idea to give your personal information to a website you do not know. Let growth on social media come naturally.
2-9. Do not contact numbers in tech support scams.
Such scams intend to get your personal details, take control of your computer, demand payment, or install difficult-to-remove malware onto your computer. If you fall for such a scam, report the number to the FTC.
Note that real companies will not contact you or give you a number to call if your computer is infected with malware.
2-10. Be selective with your downloads.
There are programs available for nearly every task you can think of, but ask yourself if you really need the program that you are about to download. Do a little research about your task; you may find that you already have a program capable of what you want to do. Downloading extra programs for every task you want to complete increases the likelihood that you'll download something malicious.
2-11. Look at the extensions for files you're considering opening.
Mischievous files often have fake extensions designed to trick you, such as ".txt.vb" or ".jpg.exe". Windows will often hide common file extensions to make browsing through your files and programs more visually appealing. Double extensions exploit this by hiding the second, dangerous extension. If you normally don't see extensions on your computer and it all of a sudden appears on a file that you've downloaded, you may have downloaded a malicious file that is hiding as something else.
To make your file extensions visible, open Windows Explorer, click the View tab/menu and select Options. Click the View tab in the Folder Options window and uncheck the "Hide extensions for known file types" box.
2-12. Scan your downloaded files.
If you have an antivirus program installed, you should make a habit of scanning files that you've downloaded from unknown locations. Most antivirus programs allow you to immediately scan specific files by right-clicking on the file and selecting your antivirus from the list of options.
Always scan ZIP files as these often contain multiple files in one archive.
Email programs will often scan your email files for viruses automatically, but you should still scan any downloaded files with your own antivirus program.
Both Windows and Mac scan downloaded files to stop malware.
2-13. Don't open anything you don't trust completely.
A virus or worm can do nothing unless you actually run the program that it is attached to. That means that simply downloading a file does not put you in any real danger. If you decide after downloading that you don't exactly trust the file, avoid opening it or delete it until you can confirm its integrity.
2-14. Read the license agreement.
You know those legal documents that you always blindly accept when installing a program? Well, shady companies like to use the fact that most people skip them to sneak in clauses about installing spyware and other malicious software. Make sure to take the time to read these agreements, especially from companies that you've never heard of before.
Also read the privacy policy; if the app collects your data, you want to know how the website uses it.
2-15. Don't download attachments from a source you don't know.
Email attachments are the number 1 way that viruses and other malware get spread. You should never click an attachment or link in an email from someone you don't recognize. If you are unsure of the sender, get confirmation from them that the file is legitimate before downloading it.
2-16. Don't download attachments from a source you do know unless you were expecting it.
Many times, people will get infected with viruses that send emails without their knowledge. This means you can receive email from trusted sources but the email itself is not trustworthy. If the writing is odd or the attachment looks off, do not click it. Verify with the person that they intended to send you the attachment you received.
2-17. Disable image previews.
Many email applications can automatically load images for convenience, but this can leave you more vulnerable, as images can contain malicious code. You should only download the images in an email from a trusted source.
Note: Some services have started changing way email images are handled, making image loading safer. For example, Gmail no longer disables images on default. Check with your mail provider for the best practices on their service.
2-18. Beware of odd emails from companies you do business with.
A popular phishing technique is to copy the style of a company email and include links that look similar to the regular URL, but instead send you to a fake site ("povver" instead of "power", for example). These sites then collect personal information that you thought was going to a trusted server.
Any legitimate company will never ask you for passwords or other personal information through email.
2-19. Be careful with USB drives.
USB drives are a popular vehicle for virus transmissions, usually without the owner being aware at all. You could get an infection just by inserting the USB drive in your computer (if autoplay is enabled for removable media, which it is by default), or you could get your USB drive infected by plugging it into a public computer (or even a friend's unprotected computer) that might already be infected, especially if many unknown people connect their USB drives to the computer.
You can use other methods for file sharing, such as online storage or email to send files. Or you can disable autoplay for removable media on your PC which will prevent your PC getting infected automatically via USB and make sure you scan the drive with your antivirus after you plugged it into a strange computer (if you are an advanced user you can check if the autorun.inf file on the drive was edited and if there is an open command in it that links to the virus (Make sure show hidden and system files is enabled) or if all the real files on the drive was were hidden and replaced by shortcuts with the same name that link to the virus).
You can disable autoplay for USB drives by searching for autoplay settings or going to Control Panel > Default Programs > Change autoplay settings, then uncheck use AutoPlay for all media and devices, then go to removable drive and say take no action. This is an easy way to prevent inadvertently getting a virus by sticking an infected drive in your computer and from spreading a USB virus; however, this will not prevent your USB drive from getting infected if you stick it in a strange computer. So make sure you scan it regularly or even set an icon for the drive in the autorun.inf file and if the icon disappears you know your drive has been infected.
2-20. Be wary about remote access.
In our more connected world, remote access and remote sharing of resources has become much more prevalent. While this can be great for productivity, it does put your personal machine at more risk if there are a variety of other machines connecting directly to it. Ask yourself if you need that remote connection, and always ensure that your protection software is up to date.
Tips
Don't change your browsers security settings. Browsers come with security settings already preset. If you don't know what your doing, then it's best not to change it.[11]
X
Trustworthy Source
Federal Trade Commission
Website with up-to-date information for consumers from the Federal Trade Commisson
Go to source
Keep a recent backup of your personal files. This will come in handy should you get infected with a program that deletes your files, or prevents you from accessing them.
Remember: if it seems suspicious, it probably is.
Warnings
If you don't keep a good backup of your files, you risk losing everything when a virus or spyware hits. Scan your computer once in a while.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Using Security Features\\n1-1. Check your Mac's or PC's settings.\\nAt the bare minimum, you should have your default firewall enabled, have reputable antivirus software enabled and up to date, and have your computer automatically install software updates.\\nSee How to Check for Updates for Windows 10 and How to Check for and Install Updates on a Mac Computer for help updating your computer.\\n1-2. Install a reputable antivirus program.\\nNote that there may be no need to install an extra antivirus program on newer computers, since they have built-in security features or AV software that does the work better than other AV. If you choose to install AV software, though, be very careful where you install it from, as there are many viruses that trick you into thinking you have malware, even though you do not. Some solid options include:\\n\\nMicrosoft Defender (Already installed on Windows 8 and 10)\\nNorton\\nMcAfee\\nMalwareBytes\\n1-3. Install a reputable antivirus extension.\\nBecause of the nature of modern browsers, antivirus software cannot run as extensions on their own; you will have to download extensions for these browsers. Even then, only install extensions from reputable sources, as there are many viruses that trick you into thinking a safe website is malicious, even though it isn't.\\n\\nWindows Defender Browser Protection (Google Chrome only)\\nNorton extensions\\nMcAfee WebAdvisor\\nMalwarebytes Browser Guard\\n1-4. Back up your data\\nThis can be the cloud or it can be a remote drive on your network. Storing all your files online mitigates damage caused by viruses. Don't back up to USB drives, as they can be affected by viruses.\\n2. Changing Your Behavior\\n2-1. Avoid clicking on everything.\\nThere are thousands of banner ads and pop-ups on the internet that are designed to get your attention and make you click. Due to the way most modern browsers work, there are very few ways for you to get infected with something online unless you click on it yourself. This means you should avoid clicking on banners for offers that are too good to be true.\\nMake sure your browser is configured to always ask before running files and downloading automatically. If you have to confirm everything, you are much less likely to get infected.\\n2-2. Beware of misleading pop-ups.\\nSome of the most nefarious pop-ups on the internet are designed to mimic the look of legitimate anti-virus software. These pop-ups attempt to trick the user into thinking their antivirus software has found an infection. When you click the pop-up, however, the adware is actually installed.\\nInstead of clicking the warning, close the pop-up window and open the antivirus program on your computer. You most likely will not see any warnings. If you are still worried, run a scan using your installed software.\\nDon't try clicking the \\\"X\\\" to close the pop-up window, as this will usually lead to more pop-ups. Instead, use the Task Manager to get rid of it. Alternatively, you can install and use an adblocker to prevent ads appearing in the first place.\\nOther pop-ups may warn of an infection that only their software can fix. No legitimate antivirus company will advertise their product this way, so avoid clicking on any of these pop-ups.\\nCheck to ensure that your browser is configured to block pop-ups.\\n2-3. Clear your cache.\\nPop-ups can store information in your browser's cache, leading to them reappearing constantly. To help prevent this, clear your browser’s cache regularly.\\n2-4. Don't go where you're not supposed to.\\nAs viruses are illegal, they thrive on other illegal sites. Avoid sites that let you download copyrighted content or other illegal communities. File-sharing is a quick way to get infected files. You will find that your computer is much less prone to infection if you avoid things you shouldn't be doing.\\nBesides viruses from files you download, many of these sites will have a litany of annoying pop-ups and misleading advertisements. All of these could lead to virus and spyware infection.\\n2-5. Install apps from reputable sources only.\\nDon't install apps from websites you do not know. Even then, be careful when downloading content from databases such as download.com and mediafire.com.\\nOn Windows 10, you can enable warnings or even block the download or installation of desktop apps.\\nMac will warn you when installing apps from outside the App Store.\\n2-6. Do not click on links in emails.\\nSuch links could contain malware. If you need to, manually punch the URL into the address bar. It will help you catch suspicious URLs.\\nSome email services offer link protection. Don't rely on it, but use it as a tool to prevent the installation of malware.\\n2-7. Do not click on pop-up ads.\\nSuch ads are usually not compliant with modern advertisement standards.\\nEven when clicking on AdChoices advertisements, remember that some advertisers misuse the symbol for non-compliant advertising.\\n2-8. Do not complete surveys or install apps for \\\"free\\\" products or goods.\\nBlock bot accounts that offer such services, and report them to the website operator. Such surveys only intend to collect personal information or install malware onto your computer.\\nIn particular, avoid buying followers/subscribers/fans or completing surveys/downloading apps to get fans. It is never a good idea to give your personal information to a website you do not know. Let growth on social media come naturally.\\n2-9. Do not contact numbers in tech support scams.\\nSuch scams intend to get your personal details, take control of your computer, demand payment, or install difficult-to-remove malware onto your computer. If you fall for such a scam, report the number to the FTC.\\nNote that real companies will not contact you or give you a number to call if your computer is infected with malware.\\n2-10. Be selective with your downloads.\\nThere are programs available for nearly every task you can think of, but ask yourself if you really need the program that you are about to download. Do a little research about your task; you may find that you already have a program capable of what you want to do. Downloading extra programs for every task you want to complete increases the likelihood that you'll download something malicious.\\n2-11. Look at the extensions for files you're considering opening.\\nMischievous files often have fake extensions designed to trick you, such as \\\".txt.vb\\\" or \\\".jpg.exe\\\". Windows will often hide common file extensions to make browsing through your files and programs more visually appealing. Double extensions exploit this by hiding the second, dangerous extension. If you normally don't see extensions on your computer and it all of a sudden appears on a file that you've downloaded, you may have downloaded a malicious file that is hiding as something else.\\nTo make your file extensions visible, open Windows Explorer, click the View tab/menu and select Options. Click the View tab in the Folder Options window and uncheck the \\\"Hide extensions for known file types\\\" box.\\n2-12. Scan your downloaded files.\\nIf you have an antivirus program installed, you should make a habit of scanning files that you've downloaded from unknown locations. Most antivirus programs allow you to immediately scan specific files by right-clicking on the file and selecting your antivirus from the list of options.\\nAlways scan ZIP files as these often contain multiple files in one archive.\\nEmail programs will often scan your email files for viruses automatically, but you should still scan any downloaded files with your own antivirus program.\\nBoth Windows and Mac scan downloaded files to stop malware.\\n2-13. Don't open anything you don't trust completely.\\nA virus or worm can do nothing unless you actually run the program that it is attached to. That means that simply downloading a file does not put you in any real danger. If you decide after downloading that you don't exactly trust the file, avoid opening it or delete it until you can confirm its integrity.\\n2-14. Read the license agreement.\\nYou know those legal documents that you always blindly accept when installing a program? Well, shady companies like to use the fact that most people skip them to sneak in clauses about installing spyware and other malicious software. Make sure to take the time to read these agreements, especially from companies that you've never heard of before.\\nAlso read the privacy policy; if the app collects your data, you want to know how the website uses it.\\n2-15. Don't download attachments from a source you don't know.\\nEmail attachments are the number 1 way that viruses and other malware get spread. You should never click an attachment or link in an email from someone you don't recognize. If you are unsure of the sender, get confirmation from them that the file is legitimate before downloading it.\\n2-16. Don't download attachments from a source you do know unless you were expecting it.\\nMany times, people will get infected with viruses that send emails without their knowledge. This means you can receive email from trusted sources but the email itself is not trustworthy. If the writing is odd or the attachment looks off, do not click it. Verify with the person that they intended to send you the attachment you received.\\n2-17. Disable image previews.\\nMany email applications can automatically load images for convenience, but this can leave you more vulnerable, as images can contain malicious code. You should only download the images in an email from a trusted source.\\nNote: Some services have started changing way email images are handled, making image loading safer. For example, Gmail no longer disables images on default. Check with your mail provider for the best practices on their service.\\n2-18. Beware of odd emails from companies you do business with.\\nA popular phishing technique is to copy the style of a company email and include links that look similar to the regular URL, but instead send you to a fake site (\\\"povver\\\" instead of \\\"power\\\", for example). These sites then collect personal information that you thought was going to a trusted server.\\nAny legitimate company will never ask you for passwords or other personal information through email.\\n2-19. Be careful with USB drives.\\nUSB drives are a popular vehicle for virus transmissions, usually without the owner being aware at all. You could get an infection just by inserting the USB drive in your computer (if autoplay is enabled for removable media, which it is by default), or you could get your USB drive infected by plugging it into a public computer (or even a friend's unprotected computer) that might already be infected, especially if many unknown people connect their USB drives to the computer.\\nYou can use other methods for file sharing, such as online storage or email to send files. Or you can disable autoplay for removable media on your PC which will prevent your PC getting infected automatically via USB and make sure you scan the drive with your antivirus after you plugged it into a strange computer (if you are an advanced user you can check if the autorun.inf file on the drive was edited and if there is an open command in it that links to the virus (Make sure show hidden and system files is enabled) or if all the real files on the drive was were hidden and replaced by shortcuts with the same name that link to the virus).\\nYou can disable autoplay for USB drives by searching for autoplay settings or going to Control Panel > Default Programs > Change autoplay settings, then uncheck use AutoPlay for all media and devices, then go to removable drive and say take no action. This is an easy way to prevent inadvertently getting a virus by sticking an infected drive in your computer and from spreading a USB virus; however, this will not prevent your USB drive from getting infected if you stick it in a strange computer. So make sure you scan it regularly or even set an icon for the drive in the autorun.inf file and if the icon disappears you know your drive has been infected.\\n2-20. Be wary about remote access.\\nIn our more connected world, remote access and remote sharing of resources has become much more prevalent. While this can be great for productivity, it does put your personal machine at more risk if there are a variety of other machines connecting directly to it. Ask yourself if you need that remote connection, and always ensure that your protection software is up to date.\\nTips\\nDon't change your browsers security settings. Browsers come with security settings already preset. If you don't know what your doing, then it's best not to change it.[11]\\nX\\nTrustworthy Source\\nFederal Trade Commission\\nWebsite with up-to-date information for consumers from the Federal Trade Commisson\\nGo to source\\nKeep a recent backup of your personal files. This will come in handy should you get infected with a program that deletes your files, or prevents you from accessing them.\\nRemember: if it seems suspicious, it probably is.\\nWarnings\\nIf you don't keep a good backup of your files, you risk losing everything when a virus or spyware hits. Scan your computer once in a while.\\n\", \"简要回答\": \"The internet is a vital part of many lives, and some of us use it constantly throughout the day. But that constant usage has increased the risk of infection by viruses and malware, leading to potential data loss and identity theft. Every internet user should be versed in how to prevent virus infection and what to look for. Think of it as a driver's manual for the internet superhighway. Armed with the knowledge to avoid getting and spreading virus infections, you'll not only make the internet safer for yourself, but for everyone else you connect with.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Security Features\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check your Mac's or PC's settings.\", \"描述\": \"At the bare minimum, you should have your default firewall enabled, have reputable antivirus software enabled and up to date, and have your computer automatically install software updates.\\nSee How to Check for Updates for Windows 10 and How to Check for and Install Updates on a Mac Computer for help updating your computer.\"}, {\"编号\": 2, \"标题\": \"Install a reputable antivirus program.\", \"描述\": \"Note that there may be no need to install an extra antivirus program on newer computers, since they have built-in security features or AV software that does the work better than other AV. If you choose to install AV software, though, be very careful where you install it from, as there are many viruses that trick you into thinking you have malware, even though you do not. Some solid options include:\\n\\nMicrosoft Defender (Already installed on Windows 8 and 10)\\nNorton\\nMcAfee\\nMalwareBytes\"}, {\"编号\": 3, \"标题\": \"Install a reputable antivirus extension.\", \"描述\": \"Because of the nature of modern browsers, antivirus software cannot run as extensions on their own; you will have to download extensions for these browsers. Even then, only install extensions from reputable sources, as there are many viruses that trick you into thinking a safe website is malicious, even though it isn't.\\n\\nWindows Defender Browser Protection (Google Chrome only)\\nNorton extensions\\nMcAfee WebAdvisor\\nMalwarebytes Browser Guard\"}, {\"编号\": 4, \"标题\": \"Back up your data\", \"描述\": \"This can be the cloud or it can be a remote drive on your network. Storing all your files online mitigates damage caused by viruses. Don't back up to USB drives, as they can be affected by viruses.\"}]}, {\"编号\": 2, \"标题\": \"Changing Your Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid clicking on everything.\", \"描述\": \"There are thousands of banner ads and pop-ups on the internet that are designed to get your attention and make you click. Due to the way most modern browsers work, there are very few ways for you to get infected with something online unless you click on it yourself. This means you should avoid clicking on banners for offers that are too good to be true.\\nMake sure your browser is configured to always ask before running files and downloading automatically. If you have to confirm everything, you are much less likely to get infected.\"}, {\"编号\": 2, \"标题\": \"Beware of misleading pop-ups.\", \"描述\": \"Some of the most nefarious pop-ups on the internet are designed to mimic the look of legitimate anti-virus software. These pop-ups attempt to trick the user into thinking their antivirus software has found an infection. When you click the pop-up, however, the adware is actually installed.\\nInstead of clicking the warning, close the pop-up window and open the antivirus program on your computer. You most likely will not see any warnings. If you are still worried, run a scan using your installed software.\\nDon't try clicking the \\\"X\\\" to close the pop-up window, as this will usually lead to more pop-ups. Instead, use the Task Manager to get rid of it. Alternatively, you can install and use an adblocker to prevent ads appearing in the first place.\\nOther pop-ups may warn of an infection that only their software can fix. No legitimate antivirus company will advertise their product this way, so avoid clicking on any of these pop-ups.\\nCheck to ensure that your browser is configured to block pop-ups.\"}, {\"编号\": 3, \"标题\": \"Clear your cache.\", \"描述\": \"Pop-ups can store information in your browser's cache, leading to them reappearing constantly. To help prevent this, clear your browser’s cache regularly.\"}, {\"编号\": 4, \"标题\": \"Don't go where you're not supposed to.\", \"描述\": \"As viruses are illegal, they thrive on other illegal sites. Avoid sites that let you download copyrighted content or other illegal communities. File-sharing is a quick way to get infected files. You will find that your computer is much less prone to infection if you avoid things you shouldn't be doing.\\nBesides viruses from files you download, many of these sites will have a litany of annoying pop-ups and misleading advertisements. All of these could lead to virus and spyware infection.\"}, {\"编号\": 5, \"标题\": \"Install apps from reputable sources only.\", \"描述\": \"Don't install apps from websites you do not know. Even then, be careful when downloading content from databases such as download.com and mediafire.com.\\nOn Windows 10, you can enable warnings or even block the download or installation of desktop apps.\\nMac will warn you when installing apps from outside the App Store.\"}, {\"编号\": 6, \"标题\": \"Do not click on links in emails.\", \"描述\": \"Such links could contain malware. If you need to, manually punch the URL into the address bar. It will help you catch suspicious URLs.\\nSome email services offer link protection. Don't rely on it, but use it as a tool to prevent the installation of malware.\"}, {\"编号\": 7, \"标题\": \"Do not click on pop-up ads.\", \"描述\": \"Such ads are usually not compliant with modern advertisement standards.\\nEven when clicking on AdChoices advertisements, remember that some advertisers misuse the symbol for non-compliant advertising.\"}, {\"编号\": 8, \"标题\": \"Do not complete surveys or install apps for \\\"free\\\" products or goods.\", \"描述\": \"Block bot accounts that offer such services, and report them to the website operator. Such surveys only intend to collect personal information or install malware onto your computer.\\nIn particular, avoid buying followers/subscribers/fans or completing surveys/downloading apps to get fans. It is never a good idea to give your personal information to a website you do not know. Let growth on social media come naturally.\"}, {\"编号\": 9, \"标题\": \"Do not contact numbers in tech support scams.\", \"描述\": \"Such scams intend to get your personal details, take control of your computer, demand payment, or install difficult-to-remove malware onto your computer. If you fall for such a scam, report the number to the FTC.\\nNote that real companies will not contact you or give you a number to call if your computer is infected with malware.\"}, {\"编号\": 10, \"标题\": \"Be selective with your downloads.\", \"描述\": \"There are programs available for nearly every task you can think of, but ask yourself if you really need the program that you are about to download. Do a little research about your task; you may find that you already have a program capable of what you want to do. Downloading extra programs for every task you want to complete increases the likelihood that you'll download something malicious.\"}, {\"编号\": 11, \"标题\": \"Look at the extensions for files you're considering opening.\", \"描述\": \"Mischievous files often have fake extensions designed to trick you, such as \\\".txt.vb\\\" or \\\".jpg.exe\\\". Windows will often hide common file extensions to make browsing through your files and programs more visually appealing. Double extensions exploit this by hiding the second, dangerous extension. If you normally don't see extensions on your computer and it all of a sudden appears on a file that you've downloaded, you may have downloaded a malicious file that is hiding as something else.\\nTo make your file extensions visible, open Windows Explorer, click the View tab/menu and select Options. Click the View tab in the Folder Options window and uncheck the \\\"Hide extensions for known file types\\\" box.\"}, {\"编号\": 12, \"标题\": \"Scan your downloaded files.\", \"描述\": \"If you have an antivirus program installed, you should make a habit of scanning files that you've downloaded from unknown locations. Most antivirus programs allow you to immediately scan specific files by right-clicking on the file and selecting your antivirus from the list of options.\\nAlways scan ZIP files as these often contain multiple files in one archive.\\nEmail programs will often scan your email files for viruses automatically, but you should still scan any downloaded files with your own antivirus program.\\nBoth Windows and Mac scan downloaded files to stop malware.\"}, {\"编号\": 13, \"标题\": \"Don't open anything you don't trust completely.\", \"描述\": \"A virus or worm can do nothing unless you actually run the program that it is attached to. That means that simply downloading a file does not put you in any real danger. If you decide after downloading that you don't exactly trust the file, avoid opening it or delete it until you can confirm its integrity.\"}, {\"编号\": 14, \"标题\": \"Read the license agreement.\", \"描述\": \"You know those legal documents that you always blindly accept when installing a program? Well, shady companies like to use the fact that most people skip them to sneak in clauses about installing spyware and other malicious software. Make sure to take the time to read these agreements, especially from companies that you've never heard of before.\\nAlso read the privacy policy; if the app collects your data, you want to know how the website uses it.\"}, {\"编号\": 15, \"标题\": \"Don't download attachments from a source you don't know.\", \"描述\": \"Email attachments are the number 1 way that viruses and other malware get spread. You should never click an attachment or link in an email from someone you don't recognize. If you are unsure of the sender, get confirmation from them that the file is legitimate before downloading it.\"}, {\"编号\": 16, \"标题\": \"Don't download attachments from a source you do know unless you were expecting it.\", \"描述\": \"Many times, people will get infected with viruses that send emails without their knowledge. This means you can receive email from trusted sources but the email itself is not trustworthy. If the writing is odd or the attachment looks off, do not click it. Verify with the person that they intended to send you the attachment you received.\"}, {\"编号\": 17, \"标题\": \"Disable image previews.\", \"描述\": \"Many email applications can automatically load images for convenience, but this can leave you more vulnerable, as images can contain malicious code. You should only download the images in an email from a trusted source.\\nNote: Some services have started changing way email images are handled, making image loading safer. For example, Gmail no longer disables images on default. Check with your mail provider for the best practices on their service.\"}, {\"编号\": 18, \"标题\": \"Beware of odd emails from companies you do business with.\", \"描述\": \"A popular phishing technique is to copy the style of a company email and include links that look similar to the regular URL, but instead send you to a fake site (\\\"povver\\\" instead of \\\"power\\\", for example). These sites then collect personal information that you thought was going to a trusted server.\\nAny legitimate company will never ask you for passwords or other personal information through email.\"}, {\"编号\": 19, \"标题\": \"Be careful with USB drives.\", \"描述\": \"USB drives are a popular vehicle for virus transmissions, usually without the owner being aware at all. You could get an infection just by inserting the USB drive in your computer (if autoplay is enabled for removable media, which it is by default), or you could get your USB drive infected by plugging it into a public computer (or even a friend's unprotected computer) that might already be infected, especially if many unknown people connect their USB drives to the computer.\\nYou can use other methods for file sharing, such as online storage or email to send files. Or you can disable autoplay for removable media on your PC which will prevent your PC getting infected automatically via USB and make sure you scan the drive with your antivirus after you plugged it into a strange computer (if you are an advanced user you can check if the autorun.inf file on the drive was edited and if there is an open command in it that links to the virus (Make sure show hidden and system files is enabled) or if all the real files on the drive was were hidden and replaced by shortcuts with the same name that link to the virus).\\nYou can disable autoplay for USB drives by searching for autoplay settings or going to Control Panel > Default Programs > Change autoplay settings, then uncheck use AutoPlay for all media and devices, then go to removable drive and say take no action. This is an easy way to prevent inadvertently getting a virus by sticking an infected drive in your computer and from spreading a USB virus; however, this will not prevent your USB drive from getting infected if you stick it in a strange computer. So make sure you scan it regularly or even set an icon for the drive in the autorun.inf file and if the icon disappears you know your drive has been infected.\"}, {\"编号\": 20, \"标题\": \"Be wary about remote access.\", \"描述\": \"In our more connected world, remote access and remote sharing of resources has become much more prevalent. While this can be great for productivity, it does put your personal machine at more risk if there are a variety of other machines connecting directly to it. Ask yourself if you need that remote connection, and always ensure that your protection software is up to date.\"}], \"小提示\": [\"Don't change your browsers security settings. Browsers come with security settings already preset. If you don't know what your doing, then it's best not to change it.[11]\\nX\\nTrustworthy Source\\nFederal Trade Commission\\nWebsite with up-to-date information for consumers from the Federal Trade Commisson\\nGo to source\\n\", \"Keep a recent backup of your personal files. This will come in handy should you get infected with a program that deletes your files, or prevents you from accessing them.\\n\", \"Remember: if it seems suspicious, it probably is.\\n\"], \"注意事项\": [\"If you don't keep a good backup of your files, you risk losing everything when a virus or spyware hits. Scan your computer once in a while.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,063 | How to Avoid Getting a Divorce | 1. Working on You
1-1. Listen to your partner.
Open and honest communication is crucial for a good marriage. Listen patiently when your partner comes to you with problems or concerns about your relationship. Being attentive in conversation will help you understand what makes them unhappy and give you a chance to take action.
If you have questions about what you can do to make your partner happier and more satisfied, you should feel free to ask them.
Expect your partner to listen to you with an equal amount of respect.
If your partner is verbally abusive, belittling, or refuses to engage in conversation, let them know how their behavior makes you feel – hopeless, alone, and dejected.
1-2. Stay positive.
Your spouse fell in love with a happy and emotionally balanced person. If you have become exhausted by conflict in the relationship or no longer feel your marriage is salvageable, take a step back. It’s natural to feel down about conflicts in your relationship, but try to focus on the big picture. When you feel depressed about the state of your relationship, think back on all the good times you’ve had with your spouse.
Your happiness should not be dependent on the other person. Focus on being the best you can be, even if your partner is not.
If you expect the worst from your partner, you’re more likely to see and focus on your conflicts and problems. Try to be attentive to subtle, positive changes in how you and your partner interact. Share these positive changes with your partner.
1-3. Be flexible.
Don’t demand that everything be done your way. Marriage is a cooperative partnership. Neither of you will get your way all the time. If you and your partner have different goals and ideas -- whether its about where to move or where to dine -- hear each other out.
Have conversations, not monologues. Listen to your partner and expect that he or she will listen to you.
Let certain things go. Imagine that you wanted chicken but she made soup, or you wanted to see a play but he insists on going to the ball game. In either case, and with either decision, life goes on. Pick your battles and let the trivial stuff go.
Being flexible doesn’t mean your spouse should walk all over you. There are times when the decision not to make concessions is the right one.
1-4. Keep up appearances.
While physical attraction is only one part of love, in our visual culture, it plays an important role in how we think about and relate to our partner. When you go out with your spouse, dress nicely to show that you consider your time together special. Take care of your health, too. Eat a nutritious, balanced diet with lots of fruit and vegetables. Aim for thirty minutes of exercise each day. Dressing well and taking care of your appearance will keep your partner attracted to you.
1-5. Practice healthy communication.
Only speak to your partner when you are in a mood and state appropriate to do so. Do not yell at your spouse. If you feel anger building on your side or your spouse’s, suggest that you both take some time out to cool off and resume the conversation later.
Avoid trigger topics, the issues and problems which lead you and your spouse to bicker.
Communicate only while sober and rested.
1-6. Balance your time.
Healthy couples should spend time together as well as apart. Catch a movie, play mini-golf, go bowling – whatever it is you both enjoy doing, do it together. Try new things and have adventures that you can bond over. But when you need some alone time to recharge, let your partner know. You and your partner are not clones, and won’t be interested in all the same activities. Give each other space to pursue the hobbies and interests you each enjoy.
Try to set aside specific days or time periods for date nights.
In addition to spending time alone, spend time with your friends.
1-7. Stay loyal to your spouse.
It might seem tempting to have a brief fling or an extended affair with someone who gives you the attention and affection that your spouse won’t. But remember, your spouse, not your fling, is your family. Violating the bond of marriage can propel you toward divorce and leave you feeling guilty.
Identify situations or individuals you know may lead you to infidelity and avoid them wherever possible.
2. Accepting Your Partner
2-1. See them as they are.
There are always two versions of a person: the person they are, and the person you see them as. Sometimes these two identities are closely in alignment, while other times they are not. It is important to recognize your partner’s faults and flaws, but also to recognize their good qualities. When you find yourself obsessing over their deficiencies, remind yourself of how sweet, thoughtful, and affectionate they can be. Give your partner a fair hearing when they insist they can and will change, and be open to the possibility of their doing so.
Demanding that the other person change will not make them or you happy. They will feel trapped by your demands, and you will feel frustrated by the lack of change.
Do not compare your partner with anyone else.
2-2. Focus on your partner’s good qualities.
Think back to when you first met and fell in love with your spouse. Reminiscing about these good times will help you see their good side more clearly in the present. If you’re constantly on the lookout for your partner’s flaws, instead of their positive qualities, you will see them in abundance.
2-3. Empathize with your partner.
Put yourself in your spouse position. Do you treat them with the same level of respect that you expect for yourself? How do you feel when someone wants you to make a drastic (or even a minor) change to your personality? Most of us resist hearing that we are doing something wrong or irritating. We become defensive, hurt, and angry.
Understanding how and why your spouse reacts to criticism will help you soften your approach. Explaining that you feel attacked or hurt by their demands will, in turn, help them soften theirs.
2-4. Think about the big picture.
Nobody is perfect. You and your spouse need to be honest with each other and with yourselves about what qualities, habits, or idiosyncrasies are truly grounds for divorce, and which are merely irritating or inconvenient. You may think your spouse snores too loudly; walks like a duck; makes too many grammatical errors; or is a shabby dresser. But these things don’t have to mean an end to your marriage. Understanding your partner’s limitations and flaws, as well as your own, is an important step towards recovering a happy marriage.
2-5. Accept yourself.
Often, our judgmental attitude of other comes from a feeling of disappointment with ourselves. Search your feelings as to why you have such high expectations of your spouse, or why you demand so much of them. Is it because you are not completely content with yourself personally or professionally? If so, it will be difficult for you to accept others as well.
Lower your expectations of yourself to a realistic level and recognize that you and your spouse are both flawed in your own ways.
Do not expect your spouse alone to provide feelings of fulfillment.
3. Working Together
3-1. Reinvigorate your sex life.
Sex is an important part of a healthy relationship. With the possibility of divorce close at hand, it may be difficult to have a good sex life. But physical and emotional intimacy go hand in hand, and both are equally important if you hope to stave off divorce.
Make time for romance. Everyone is busy, but scheduling date nights will give you time to set the mood. Try a romantic candle-lit dinner (either at a restaurant or at home), see a movie, or just go bowling. Before you head to the bedroom, though, it is important to give your spouse the love and attention they have been missing. Tell them you love them and enjoy spending time with them.
Place scented candles and flowers around the bedroom. Massage your partner’s hands, feet, and shoulders prior to intercourse. Arousing the senses can be an important first step toward reigniting your partner’s libido.
If you feel your sex life is stale, try new positions or try wearing lingerie. You could try reading erotica to one another, or watching porn. Take turns leading the session on alternate nights to ensure maximum variety.
3-2. Talk about your dreams and desires.
In addition to communicating about everyday needs and situations (“We need to do the laundry”), it is important to share your deepest fears, hopes, and dreams with your partner to build emotional intimacy. Use phrases like “I believe...” or “I hope...” when presenting your vision of your and your spouse’s future. Thinking about and sharing these thoughts and feelings can help you both realize that there are possibilities for your marriage beyond divorce.
Ask questions of both yourself and your spouse such as:
What great things do I think my spouse is capable of? How can I empower them to achieve their best?
Where would I like to travel to with my spouse?
What am I looking forward to doing with my spouse when I retire?
Invite your spouse to share his or her dreams and desires as well. Thinking and talking about your future together helps rectify it.
Do not use these conversations to complain or engage in negative thinking.
3-3. Identify what needs to change.
If you’re considering divorce, it’s likely there are real problems for which both of you are partially to blame. Don’t blame your partner for all the problems in your marriage. Have a dialogue with your spouse so you can come to a mutual understanding of what has gone wrong, and how it can be fixed.
Express the problems you perceive with “I” statements, as in “I wish we spent more time together,” as opposed to “You never want to spend time with me.” These are less likely to be perceived as critical and will produce more positive results.
When blamed unfairly, defend yourself, but don’t counterattack when criticized. Try to see the conflict from your spouse’s point of view.
3-4. Strengthen your connection with your spouse.
Be generous with your partner in your affections and compliments. This will help rekindle the love you once had together. Fulfill their emotional needs first as well as their material ones. Love your partner the way you want to be loved.
Tell your spouse you love them every day.
Surprise your spouse with little gifts that they’ll enjoy. Make dinner for them, buy them flowers, or take them shopping.
It may take time to rebuild trust and affection for your partner. Be patient and continue to work at it.
3-5. Let go of the past.
Talk with your partner about occasions when they hurt or upset you. If you wish, write the list down. This should not be a complete list, but it should include the most painful memories or experiences that you and your partner have held onto, and which have inspired mutual resentment. You and your partner will likely have different lists. Talk about each incident in turn. Each of you should acknowledge how you contributed to the misunderstanding and apologize.
Practice forgiveness even if your partner will not.
3-6. Be open to change.
Agree to make changes in your routines or interaction if you feel it will help. Make it clear that you will try your best, but it might take you some time to get used to them. Then, really try your best in implementing the promised changes and show that you are sincere. Ask the same in return.
3-7. Seek counselling.
Couples counselling with a therapist will help you work through the problems with a neutral mediator. The therapist provides an objective point of view and can offer advice on communication strategies, conflict resolution, and general guidance on improving a problematic marriage.
Couples counselling usually lasts one hour, once a week. Working more often with the counselor might yield more results.
Group therapy is another useful type of counselling, and introduces couples going through similar periods of stress to each other for an extended discussion about how they are working through their issues. Group therapy provides the opportunity to gain new understandings and ideas about your own relationship.
4. Trying Separation
4-1. Suggest a trial separation.
A trial separation is an informal period of separation during which the couple temporarily separates. This gives each party a chance to examine their feelings and lives away from the constant influence and presence of the other. Trial separations could help you and your spouse remember how much you miss and need each other. “Distance makes the heart grow fonder,” as the old saying goes.
Your spouse may not be open to the idea of trial separation. Explain to them how beneficial it would be to mutually “take a break” and have some time to think through what you both really want from the marriage.
4-2. Decide how long to separate.
Between three and six months is the ideal trial separation period. A longer period may make it difficult to reconcile with other person as both you and your spouse begin to settle into the single life.
4-3. Set the terms.
When you move forward with a trial separation, there are a number of financial and lifestyle questions you both need to agree upon. Put the terms of the separation in writing so as to avoid any confusion between you and your spouse. Important questions to ask include:
Are both of you moving out? Or just one?
Where will each of you go?
Will bank accounts need to be divided or shared? Credit cards?
4-4. Think about your kids.
If you have children, make sure you are open about the process with them. Help your children understand the situation and let them know that despite the conflict between you and your spouse, both of you still love them.
Children may react badly to the trial separation. They may become clingy or refuse to go to school. Older kids and teens may become withdrawn or angry. Talk to your child’s teachers about your home situation so they can look for signs that your child may be acting out.
Children may believe something they have done caused the separation. Let them know that the situation between you and your spouse is not their fault and nothing they have done could cause it.
Arrange appropriate care and visitation schedules for your children. Try not to ship your children back and forth from one household to another more than once a week, and ensure that their schooling is not interrupted.
4-5. Use your time wisely.
Whatever was causing your domestic problems initially, it will not fix itself simply because you and your spouse are separated. Whether you proposed or opposed the trial separation, talk to a therapist about how and why your marriage ended up in its current state.
Ideally, you would continue attending couples therapy even while you live separately. A trial separation should not be a complete shutdown of communication between you and your spouse. Work on sorting out your differences with the help of a counselor.
Do not use the trial period to pretend you are single. Do not date other people or engage in romantic flings. The goal of the trial period is to find a new perspective on your relationship that only distance can bring.
4-6. Arrive at a decision.
As the end of the trial period approaches, evaluate your experience. Are the problems in your relationship really insurmountable? Or did the trial separation demonstrate that you miss and love your spouse so much that divorce would be disastrous? Talk with your spouse about your feelings and elicit theirs.
It may be that you and your spouse do not reach the same conclusion about the state of your marriage. Be prepared to move forward with a divorce at the end of the trial separation if either of you deem it necessary.
Warnings
You should not try to fix a broken relationship. If your spouse has physically harmed you, your children, or your family, or acted aggressively in any way, divorce is the best option.
Seek immediate protection from physical harm. Contact your local shelter, police, family, or friends and tell them you need help.
Don't feel obligated to stay married for the sake of your children.
Don’t discount divorce altogether. Some people just aren't compatible together.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Working on You\\n1-1. Listen to your partner.\\nOpen and honest communication is crucial for a good marriage. Listen patiently when your partner comes to you with problems or concerns about your relationship. Being attentive in conversation will help you understand what makes them unhappy and give you a chance to take action. \\nIf you have questions about what you can do to make your partner happier and more satisfied, you should feel free to ask them.\\nExpect your partner to listen to you with an equal amount of respect.\\nIf your partner is verbally abusive, belittling, or refuses to engage in conversation, let them know how their behavior makes you feel – hopeless, alone, and dejected.\\n1-2. Stay positive.\\nYour spouse fell in love with a happy and emotionally balanced person. If you have become exhausted by conflict in the relationship or no longer feel your marriage is salvageable, take a step back. It’s natural to feel down about conflicts in your relationship, but try to focus on the big picture. When you feel depressed about the state of your relationship, think back on all the good times you’ve had with your spouse.\\nYour happiness should not be dependent on the other person. Focus on being the best you can be, even if your partner is not.\\nIf you expect the worst from your partner, you’re more likely to see and focus on your conflicts and problems. Try to be attentive to subtle, positive changes in how you and your partner interact. Share these positive changes with your partner.\\n1-3. Be flexible.\\nDon’t demand that everything be done your way. Marriage is a cooperative partnership. Neither of you will get your way all the time. If you and your partner have different goals and ideas -- whether its about where to move or where to dine -- hear each other out.\\nHave conversations, not monologues. Listen to your partner and expect that he or she will listen to you.\\nLet certain things go. Imagine that you wanted chicken but she made soup, or you wanted to see a play but he insists on going to the ball game. In either case, and with either decision, life goes on. Pick your battles and let the trivial stuff go.\\nBeing flexible doesn’t mean your spouse should walk all over you. There are times when the decision not to make concessions is the right one.\\n1-4. Keep up appearances.\\nWhile physical attraction is only one part of love, in our visual culture, it plays an important role in how we think about and relate to our partner. When you go out with your spouse, dress nicely to show that you consider your time together special. Take care of your health, too. Eat a nutritious, balanced diet with lots of fruit and vegetables. Aim for thirty minutes of exercise each day. Dressing well and taking care of your appearance will keep your partner attracted to you.\\n1-5. Practice healthy communication.\\nOnly speak to your partner when you are in a mood and state appropriate to do so. Do not yell at your spouse. If you feel anger building on your side or your spouse’s, suggest that you both take some time out to cool off and resume the conversation later.\\nAvoid trigger topics, the issues and problems which lead you and your spouse to bicker.\\nCommunicate only while sober and rested.\\n1-6. Balance your time.\\nHealthy couples should spend time together as well as apart. Catch a movie, play mini-golf, go bowling – whatever it is you both enjoy doing, do it together. Try new things and have adventures that you can bond over. But when you need some alone time to recharge, let your partner know. You and your partner are not clones, and won’t be interested in all the same activities. Give each other space to pursue the hobbies and interests you each enjoy.\\nTry to set aside specific days or time periods for date nights.\\nIn addition to spending time alone, spend time with your friends.\\n1-7. Stay loyal to your spouse.\\nIt might seem tempting to have a brief fling or an extended affair with someone who gives you the attention and affection that your spouse won’t. But remember, your spouse, not your fling, is your family. Violating the bond of marriage can propel you toward divorce and leave you feeling guilty.\\nIdentify situations or individuals you know may lead you to infidelity and avoid them wherever possible.\\n2. Accepting Your Partner\\n2-1. See them as they are.\\nThere are always two versions of a person: the person they are, and the person you see them as. Sometimes these two identities are closely in alignment, while other times they are not. It is important to recognize your partner’s faults and flaws, but also to recognize their good qualities. When you find yourself obsessing over their deficiencies, remind yourself of how sweet, thoughtful, and affectionate they can be. Give your partner a fair hearing when they insist they can and will change, and be open to the possibility of their doing so.\\nDemanding that the other person change will not make them or you happy. They will feel trapped by your demands, and you will feel frustrated by the lack of change.\\nDo not compare your partner with anyone else.\\n2-2. Focus on your partner’s good qualities.\\nThink back to when you first met and fell in love with your spouse. Reminiscing about these good times will help you see their good side more clearly in the present. If you’re constantly on the lookout for your partner’s flaws, instead of their positive qualities, you will see them in abundance.\\n2-3. Empathize with your partner.\\nPut yourself in your spouse position. Do you treat them with the same level of respect that you expect for yourself? How do you feel when someone wants you to make a drastic (or even a minor) change to your personality? Most of us resist hearing that we are doing something wrong or irritating. We become defensive, hurt, and angry.\\nUnderstanding how and why your spouse reacts to criticism will help you soften your approach. Explaining that you feel attacked or hurt by their demands will, in turn, help them soften theirs.\\n2-4. Think about the big picture.\\nNobody is perfect. You and your spouse need to be honest with each other and with yourselves about what qualities, habits, or idiosyncrasies are truly grounds for divorce, and which are merely irritating or inconvenient. You may think your spouse snores too loudly; walks like a duck; makes too many grammatical errors; or is a shabby dresser. But these things don’t have to mean an end to your marriage. Understanding your partner’s limitations and flaws, as well as your own, is an important step towards recovering a happy marriage.\\n2-5. Accept yourself.\\nOften, our judgmental attitude of other comes from a feeling of disappointment with ourselves. Search your feelings as to why you have such high expectations of your spouse, or why you demand so much of them. Is it because you are not completely content with yourself personally or professionally? If so, it will be difficult for you to accept others as well.\\nLower your expectations of yourself to a realistic level and recognize that you and your spouse are both flawed in your own ways.\\nDo not expect your spouse alone to provide feelings of fulfillment.\\n3. Working Together\\n3-1. Reinvigorate your sex life.\\nSex is an important part of a healthy relationship. With the possibility of divorce close at hand, it may be difficult to have a good sex life. But physical and emotional intimacy go hand in hand, and both are equally important if you hope to stave off divorce.\\nMake time for romance. Everyone is busy, but scheduling date nights will give you time to set the mood. Try a romantic candle-lit dinner (either at a restaurant or at home), see a movie, or just go bowling. Before you head to the bedroom, though, it is important to give your spouse the love and attention they have been missing. Tell them you love them and enjoy spending time with them.\\nPlace scented candles and flowers around the bedroom. Massage your partner’s hands, feet, and shoulders prior to intercourse. Arousing the senses can be an important first step toward reigniting your partner’s libido.\\nIf you feel your sex life is stale, try new positions or try wearing lingerie. You could try reading erotica to one another, or watching porn. Take turns leading the session on alternate nights to ensure maximum variety.\\n3-2. Talk about your dreams and desires.\\nIn addition to communicating about everyday needs and situations (“We need to do the laundry”), it is important to share your deepest fears, hopes, and dreams with your partner to build emotional intimacy. Use phrases like “I believe...” or “I hope...” when presenting your vision of your and your spouse’s future. Thinking about and sharing these thoughts and feelings can help you both realize that there are possibilities for your marriage beyond divorce.\\nAsk questions of both yourself and your spouse such as:\\nWhat great things do I think my spouse is capable of? How can I empower them to achieve their best?\\nWhere would I like to travel to with my spouse?\\nWhat am I looking forward to doing with my spouse when I retire?\\n\\nInvite your spouse to share his or her dreams and desires as well. Thinking and talking about your future together helps rectify it.\\nDo not use these conversations to complain or engage in negative thinking.\\n3-3. Identify what needs to change.\\nIf you’re considering divorce, it’s likely there are real problems for which both of you are partially to blame. Don’t blame your partner for all the problems in your marriage. Have a dialogue with your spouse so you can come to a mutual understanding of what has gone wrong, and how it can be fixed.\\nExpress the problems you perceive with “I” statements, as in “I wish we spent more time together,” as opposed to “You never want to spend time with me.” These are less likely to be perceived as critical and will produce more positive results.\\nWhen blamed unfairly, defend yourself, but don’t counterattack when criticized. Try to see the conflict from your spouse’s point of view.\\n3-4. Strengthen your connection with your spouse.\\nBe generous with your partner in your affections and compliments. This will help rekindle the love you once had together. Fulfill their emotional needs first as well as their material ones. Love your partner the way you want to be loved.\\nTell your spouse you love them every day.\\nSurprise your spouse with little gifts that they’ll enjoy. Make dinner for them, buy them flowers, or take them shopping.\\nIt may take time to rebuild trust and affection for your partner. Be patient and continue to work at it.\\n3-5. Let go of the past.\\nTalk with your partner about occasions when they hurt or upset you. If you wish, write the list down. This should not be a complete list, but it should include the most painful memories or experiences that you and your partner have held onto, and which have inspired mutual resentment. You and your partner will likely have different lists. Talk about each incident in turn. Each of you should acknowledge how you contributed to the misunderstanding and apologize. \\nPractice forgiveness even if your partner will not.\\n3-6. Be open to change.\\nAgree to make changes in your routines or interaction if you feel it will help. Make it clear that you will try your best, but it might take you some time to get used to them. Then, really try your best in implementing the promised changes and show that you are sincere. Ask the same in return.\\n3-7. Seek counselling.\\nCouples counselling with a therapist will help you work through the problems with a neutral mediator. The therapist provides an objective point of view and can offer advice on communication strategies, conflict resolution, and general guidance on improving a problematic marriage.\\nCouples counselling usually lasts one hour, once a week. Working more often with the counselor might yield more results.\\nGroup therapy is another useful type of counselling, and introduces couples going through similar periods of stress to each other for an extended discussion about how they are working through their issues. Group therapy provides the opportunity to gain new understandings and ideas about your own relationship.\\n4. Trying Separation\\n4-1. Suggest a trial separation.\\nA trial separation is an informal period of separation during which the couple temporarily separates. This gives each party a chance to examine their feelings and lives away from the constant influence and presence of the other. Trial separations could help you and your spouse remember how much you miss and need each other. “Distance makes the heart grow fonder,” as the old saying goes.\\nYour spouse may not be open to the idea of trial separation. Explain to them how beneficial it would be to mutually “take a break” and have some time to think through what you both really want from the marriage.\\n4-2. Decide how long to separate.\\nBetween three and six months is the ideal trial separation period. A longer period may make it difficult to reconcile with other person as both you and your spouse begin to settle into the single life.\\n4-3. Set the terms.\\nWhen you move forward with a trial separation, there are a number of financial and lifestyle questions you both need to agree upon. Put the terms of the separation in writing so as to avoid any confusion between you and your spouse. Important questions to ask include:\\nAre both of you moving out? Or just one?\\nWhere will each of you go?\\nWill bank accounts need to be divided or shared? Credit cards?\\n4-4. Think about your kids.\\nIf you have children, make sure you are open about the process with them. Help your children understand the situation and let them know that despite the conflict between you and your spouse, both of you still love them.\\nChildren may react badly to the trial separation. They may become clingy or refuse to go to school. Older kids and teens may become withdrawn or angry. Talk to your child’s teachers about your home situation so they can look for signs that your child may be acting out.\\nChildren may believe something they have done caused the separation. Let them know that the situation between you and your spouse is not their fault and nothing they have done could cause it.\\nArrange appropriate care and visitation schedules for your children. Try not to ship your children back and forth from one household to another more than once a week, and ensure that their schooling is not interrupted.\\n4-5. Use your time wisely.\\nWhatever was causing your domestic problems initially, it will not fix itself simply because you and your spouse are separated. Whether you proposed or opposed the trial separation, talk to a therapist about how and why your marriage ended up in its current state.\\nIdeally, you would continue attending couples therapy even while you live separately. A trial separation should not be a complete shutdown of communication between you and your spouse. Work on sorting out your differences with the help of a counselor.\\nDo not use the trial period to pretend you are single. Do not date other people or engage in romantic flings. The goal of the trial period is to find a new perspective on your relationship that only distance can bring.\\n4-6. Arrive at a decision.\\nAs the end of the trial period approaches, evaluate your experience. Are the problems in your relationship really insurmountable? Or did the trial separation demonstrate that you miss and love your spouse so much that divorce would be disastrous? Talk with your spouse about your feelings and elicit theirs.\\nIt may be that you and your spouse do not reach the same conclusion about the state of your marriage. Be prepared to move forward with a divorce at the end of the trial separation if either of you deem it necessary.\\nWarnings\\nYou should not try to fix a broken relationship. If your spouse has physically harmed you, your children, or your family, or acted aggressively in any way, divorce is the best option.\\nSeek immediate protection from physical harm. Contact your local shelter, police, family, or friends and tell them you need help.\\nDon't feel obligated to stay married for the sake of your children.\\nDon’t discount divorce altogether. Some people just aren't compatible together.\\n\", \"简要回答\": \"If your marriage has been in a tailspin, you or your spouse might be considering divorce. But it’s never too late to turn your marriage around. Changing yourself and the nature of your relationship will help you recover a healthy, fulfilling marriage.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Working on You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Listen to your partner.\", \"描述\": \"Open and honest communication is crucial for a good marriage. Listen patiently when your partner comes to you with problems or concerns about your relationship. Being attentive in conversation will help you understand what makes them unhappy and give you a chance to take action. \\nIf you have questions about what you can do to make your partner happier and more satisfied, you should feel free to ask them.\\nExpect your partner to listen to you with an equal amount of respect.\\nIf your partner is verbally abusive, belittling, or refuses to engage in conversation, let them know how their behavior makes you feel – hopeless, alone, and dejected.\"}, {\"编号\": 2, \"标题\": \"Stay positive.\", \"描述\": \"Your spouse fell in love with a happy and emotionally balanced person. If you have become exhausted by conflict in the relationship or no longer feel your marriage is salvageable, take a step back. It’s natural to feel down about conflicts in your relationship, but try to focus on the big picture. When you feel depressed about the state of your relationship, think back on all the good times you’ve had with your spouse.\\nYour happiness should not be dependent on the other person. Focus on being the best you can be, even if your partner is not.\\nIf you expect the worst from your partner, you’re more likely to see and focus on your conflicts and problems. Try to be attentive to subtle, positive changes in how you and your partner interact. Share these positive changes with your partner.\"}, {\"编号\": 3, \"标题\": \"Be flexible.\", \"描述\": \"Don’t demand that everything be done your way. Marriage is a cooperative partnership. Neither of you will get your way all the time. If you and your partner have different goals and ideas -- whether its about where to move or where to dine -- hear each other out.\\nHave conversations, not monologues. Listen to your partner and expect that he or she will listen to you.\\nLet certain things go. Imagine that you wanted chicken but she made soup, or you wanted to see a play but he insists on going to the ball game. In either case, and with either decision, life goes on. Pick your battles and let the trivial stuff go.\\nBeing flexible doesn’t mean your spouse should walk all over you. There are times when the decision not to make concessions is the right one.\"}, {\"编号\": 4, \"标题\": \"Keep up appearances.\", \"描述\": \"While physical attraction is only one part of love, in our visual culture, it plays an important role in how we think about and relate to our partner. When you go out with your spouse, dress nicely to show that you consider your time together special. Take care of your health, too. Eat a nutritious, balanced diet with lots of fruit and vegetables. Aim for thirty minutes of exercise each day. Dressing well and taking care of your appearance will keep your partner attracted to you.\"}, {\"编号\": 5, \"标题\": \"Practice healthy communication.\", \"描述\": \"Only speak to your partner when you are in a mood and state appropriate to do so. Do not yell at your spouse. If you feel anger building on your side or your spouse’s, suggest that you both take some time out to cool off and resume the conversation later.\\nAvoid trigger topics, the issues and problems which lead you and your spouse to bicker.\\nCommunicate only while sober and rested.\"}, {\"编号\": 6, \"标题\": \"Balance your time.\", \"描述\": \"Healthy couples should spend time together as well as apart. Catch a movie, play mini-golf, go bowling – whatever it is you both enjoy doing, do it together. Try new things and have adventures that you can bond over. But when you need some alone time to recharge, let your partner know. You and your partner are not clones, and won’t be interested in all the same activities. Give each other space to pursue the hobbies and interests you each enjoy.\\nTry to set aside specific days or time periods for date nights.\\nIn addition to spending time alone, spend time with your friends.\"}, {\"编号\": 7, \"标题\": \"Stay loyal to your spouse.\", \"描述\": \"It might seem tempting to have a brief fling or an extended affair with someone who gives you the attention and affection that your spouse won’t. But remember, your spouse, not your fling, is your family. Violating the bond of marriage can propel you toward divorce and leave you feeling guilty.\\nIdentify situations or individuals you know may lead you to infidelity and avoid them wherever possible.\"}]}, {\"编号\": 2, \"标题\": \"Accepting Your Partner\", \"步骤\": [{\"编号\": 1, \"标题\": \"See them as they are.\", \"描述\": \"There are always two versions of a person: the person they are, and the person you see them as. Sometimes these two identities are closely in alignment, while other times they are not. It is important to recognize your partner’s faults and flaws, but also to recognize their good qualities. When you find yourself obsessing over their deficiencies, remind yourself of how sweet, thoughtful, and affectionate they can be. Give your partner a fair hearing when they insist they can and will change, and be open to the possibility of their doing so.\\nDemanding that the other person change will not make them or you happy. They will feel trapped by your demands, and you will feel frustrated by the lack of change.\\nDo not compare your partner with anyone else.\"}, {\"编号\": 2, \"标题\": \"Focus on your partner’s good qualities.\", \"描述\": \"Think back to when you first met and fell in love with your spouse. Reminiscing about these good times will help you see their good side more clearly in the present. If you’re constantly on the lookout for your partner’s flaws, instead of their positive qualities, you will see them in abundance.\"}, {\"编号\": 3, \"标题\": \"Empathize with your partner.\", \"描述\": \"Put yourself in your spouse position. Do you treat them with the same level of respect that you expect for yourself? How do you feel when someone wants you to make a drastic (or even a minor) change to your personality? Most of us resist hearing that we are doing something wrong or irritating. We become defensive, hurt, and angry.\\nUnderstanding how and why your spouse reacts to criticism will help you soften your approach. Explaining that you feel attacked or hurt by their demands will, in turn, help them soften theirs.\"}, {\"编号\": 4, \"标题\": \"Think about the big picture.\", \"描述\": \"Nobody is perfect. You and your spouse need to be honest with each other and with yourselves about what qualities, habits, or idiosyncrasies are truly grounds for divorce, and which are merely irritating or inconvenient. You may think your spouse snores too loudly; walks like a duck; makes too many grammatical errors; or is a shabby dresser. But these things don’t have to mean an end to your marriage. Understanding your partner’s limitations and flaws, as well as your own, is an important step towards recovering a happy marriage.\"}, {\"编号\": 5, \"标题\": \"Accept yourself.\", \"描述\": \"Often, our judgmental attitude of other comes from a feeling of disappointment with ourselves. Search your feelings as to why you have such high expectations of your spouse, or why you demand so much of them. Is it because you are not completely content with yourself personally or professionally? If so, it will be difficult for you to accept others as well.\\nLower your expectations of yourself to a realistic level and recognize that you and your spouse are both flawed in your own ways.\\nDo not expect your spouse alone to provide feelings of fulfillment.\"}]}, {\"编号\": 3, \"标题\": \"Working Together\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reinvigorate your sex life.\", \"描述\": \"Sex is an important part of a healthy relationship. With the possibility of divorce close at hand, it may be difficult to have a good sex life. But physical and emotional intimacy go hand in hand, and both are equally important if you hope to stave off divorce.\\nMake time for romance. Everyone is busy, but scheduling date nights will give you time to set the mood. Try a romantic candle-lit dinner (either at a restaurant or at home), see a movie, or just go bowling. Before you head to the bedroom, though, it is important to give your spouse the love and attention they have been missing. Tell them you love them and enjoy spending time with them.\\nPlace scented candles and flowers around the bedroom. Massage your partner’s hands, feet, and shoulders prior to intercourse. Arousing the senses can be an important first step toward reigniting your partner’s libido.\\nIf you feel your sex life is stale, try new positions or try wearing lingerie. You could try reading erotica to one another, or watching porn. Take turns leading the session on alternate nights to ensure maximum variety.\"}, {\"编号\": 2, \"标题\": \"Talk about your dreams and desires.\", \"描述\": \"In addition to communicating about everyday needs and situations (“We need to do the laundry”), it is important to share your deepest fears, hopes, and dreams with your partner to build emotional intimacy. Use phrases like “I believe...” or “I hope...” when presenting your vision of your and your spouse’s future. Thinking about and sharing these thoughts and feelings can help you both realize that there are possibilities for your marriage beyond divorce.\\nAsk questions of both yourself and your spouse such as:\\nWhat great things do I think my spouse is capable of? How can I empower them to achieve their best?\\nWhere would I like to travel to with my spouse?\\nWhat am I looking forward to doing with my spouse when I retire?\\n\\nInvite your spouse to share his or her dreams and desires as well. Thinking and talking about your future together helps rectify it.\\nDo not use these conversations to complain or engage in negative thinking.\"}, {\"编号\": 3, \"标题\": \"Identify what needs to change.\", \"描述\": \"If you’re considering divorce, it’s likely there are real problems for which both of you are partially to blame. Don’t blame your partner for all the problems in your marriage. Have a dialogue with your spouse so you can come to a mutual understanding of what has gone wrong, and how it can be fixed.\\nExpress the problems you perceive with “I” statements, as in “I wish we spent more time together,” as opposed to “You never want to spend time with me.” These are less likely to be perceived as critical and will produce more positive results.\\nWhen blamed unfairly, defend yourself, but don’t counterattack when criticized. Try to see the conflict from your spouse’s point of view.\"}, {\"编号\": 4, \"标题\": \"Strengthen your connection with your spouse.\", \"描述\": \"Be generous with your partner in your affections and compliments. This will help rekindle the love you once had together. Fulfill their emotional needs first as well as their material ones. Love your partner the way you want to be loved.\\nTell your spouse you love them every day.\\nSurprise your spouse with little gifts that they’ll enjoy. Make dinner for them, buy them flowers, or take them shopping.\\nIt may take time to rebuild trust and affection for your partner. Be patient and continue to work at it.\"}, {\"编号\": 5, \"标题\": \"Let go of the past.\", \"描述\": \"Talk with your partner about occasions when they hurt or upset you. If you wish, write the list down. This should not be a complete list, but it should include the most painful memories or experiences that you and your partner have held onto, and which have inspired mutual resentment. You and your partner will likely have different lists. Talk about each incident in turn. Each of you should acknowledge how you contributed to the misunderstanding and apologize. \\nPractice forgiveness even if your partner will not.\"}, {\"编号\": 6, \"标题\": \"Be open to change.\", \"描述\": \"Agree to make changes in your routines or interaction if you feel it will help. Make it clear that you will try your best, but it might take you some time to get used to them. Then, really try your best in implementing the promised changes and show that you are sincere. Ask the same in return.\"}, {\"编号\": 7, \"标题\": \"Seek counselling.\", \"描述\": \"Couples counselling with a therapist will help you work through the problems with a neutral mediator. The therapist provides an objective point of view and can offer advice on communication strategies, conflict resolution, and general guidance on improving a problematic marriage.\\nCouples counselling usually lasts one hour, once a week. Working more often with the counselor might yield more results.\\nGroup therapy is another useful type of counselling, and introduces couples going through similar periods of stress to each other for an extended discussion about how they are working through their issues. Group therapy provides the opportunity to gain new understandings and ideas about your own relationship.\"}]}, {\"编号\": 4, \"标题\": \"Trying Separation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Suggest a trial separation.\", \"描述\": \"A trial separation is an informal period of separation during which the couple temporarily separates. This gives each party a chance to examine their feelings and lives away from the constant influence and presence of the other. Trial separations could help you and your spouse remember how much you miss and need each other. “Distance makes the heart grow fonder,” as the old saying goes.\\nYour spouse may not be open to the idea of trial separation. Explain to them how beneficial it would be to mutually “take a break” and have some time to think through what you both really want from the marriage.\"}, {\"编号\": 2, \"标题\": \"Decide how long to separate.\", \"描述\": \"Between three and six months is the ideal trial separation period. A longer period may make it difficult to reconcile with other person as both you and your spouse begin to settle into the single life.\"}, {\"编号\": 3, \"标题\": \"Set the terms.\", \"描述\": \"When you move forward with a trial separation, there are a number of financial and lifestyle questions you both need to agree upon. Put the terms of the separation in writing so as to avoid any confusion between you and your spouse. Important questions to ask include:\\nAre both of you moving out? Or just one?\\nWhere will each of you go?\\nWill bank accounts need to be divided or shared? Credit cards?\"}, {\"编号\": 4, \"标题\": \"Think about your kids.\", \"描述\": \"If you have children, make sure you are open about the process with them. Help your children understand the situation and let them know that despite the conflict between you and your spouse, both of you still love them.\\nChildren may react badly to the trial separation. They may become clingy or refuse to go to school. Older kids and teens may become withdrawn or angry. Talk to your child’s teachers about your home situation so they can look for signs that your child may be acting out.\\nChildren may believe something they have done caused the separation. Let them know that the situation between you and your spouse is not their fault and nothing they have done could cause it.\\nArrange appropriate care and visitation schedules for your children. Try not to ship your children back and forth from one household to another more than once a week, and ensure that their schooling is not interrupted.\"}, {\"编号\": 5, \"标题\": \"Use your time wisely.\", \"描述\": \"Whatever was causing your domestic problems initially, it will not fix itself simply because you and your spouse are separated. Whether you proposed or opposed the trial separation, talk to a therapist about how and why your marriage ended up in its current state.\\nIdeally, you would continue attending couples therapy even while you live separately. A trial separation should not be a complete shutdown of communication between you and your spouse. Work on sorting out your differences with the help of a counselor.\\nDo not use the trial period to pretend you are single. Do not date other people or engage in romantic flings. The goal of the trial period is to find a new perspective on your relationship that only distance can bring.\"}, {\"编号\": 6, \"标题\": \"Arrive at a decision.\", \"描述\": \"As the end of the trial period approaches, evaluate your experience. Are the problems in your relationship really insurmountable? Or did the trial separation demonstrate that you miss and love your spouse so much that divorce would be disastrous? Talk with your spouse about your feelings and elicit theirs.\\nIt may be that you and your spouse do not reach the same conclusion about the state of your marriage. Be prepared to move forward with a divorce at the end of the trial separation if either of you deem it necessary.\"}], \"注意事项\": [\"You should not try to fix a broken relationship. If your spouse has physically harmed you, your children, or your family, or acted aggressively in any way, divorce is the best option.\\n\", \"Seek immediate protection from physical harm. Contact your local shelter, police, family, or friends and tell them you need help.\\n\", \"Don't feel obligated to stay married for the sake of your children.\\n\", \"Don’t discount divorce altogether. Some people just aren't compatible together.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,064 | How to Avoid Getting a Virus Through Email | 1. Using Basic Internet Safety
1-1. Research common virus delivery methods.
More often than not, simply knowing what you shouldn't open from the start will afford you a huge amount of protection; since the virus and malware industry is constantly changing and adapting to users' awareness, it pays to take a look at current delivery methods.
1-2. Never respond to email hoaxes.
Some examples of common email hoaxes include people asking you for personal information so that they can give you money, links from strangers to funny or engaging media, and invitations to take advantage of discounts on adult entertainment or enhancement. Simply opening any one of these types of email can infect your computer, so if it seems suspicious, just delete it.
1-3. Double-check suspicious information.
If you receive an email from an antivirus program telling you your computer has been infected, make sure you verify the information through your antivirus software before opening the email; these programs are less likely to correspond through email than interface messages.
1-4. Turn on email previews.
Since content previews give you a glimpse of the content in the email--minimizing your need to click on the email to ascertain its subject matter--you might benefit from turning on text previews in your chosen email service.
1-5. Find a reputable email client.
Any modern, well-maintained email service such as Gmail or Outlook is a good starting place, and you can further customize your email service's security settings once you establish your account. As a general rule, you shouldn't use ad-heavy email services such as Yahoo.
If you're using an email service that allows it, consider loading your emails in plain text. This reduces the chances that a virus can proliferate your computer through visual media to virtually zero.
1-6. Don't give out your email address to unsecured websites.
You should refrain from entering your email address into any site that isn't encrypted; even if the site holds up, viruses and malware can still snag your address, making it easy for them to send a fake email with a virus your way.
1-7. Don't open emails from unknown recipients.
If an email in your inbox doesn't have a known recipient or a relevant subject, send it to the trash without opening it. Similarly, anything from a site or a service that you don't use or subscribe to should go.
In the event that you do open an email from an unknown source, don't download or click on anything in the email, especially not without scanning the contents first with an antivirus program.
1-8. Avoid clicking on suspicious links.
Links, in particular, can place you at great risk for contracting a computer virus. Unless you're absolutely certain of the validity of an email, refrain from clicking on any links from within the message. The same goes for any link in your browser, especially when they appear to be placed out of context.
1-9. Use a secure browser.
Again, modern and well-maintained sites that correlate with your email client are your best options--for example, you might use Google Chrome with Gmail or Microsoft Edge with Outlook. Not only will this synchronization vastly improve your browsing experience, you'll seal up any potential loopholes from incompatible plug-ins or software.
It's not a bad idea to customize your email and browser security settings. Most services will allow you to set the strictness of your junk filter manually; consider restricting your browser's access to sensitive material if you're on a shared or unencrypted network.
1-10. Update your browser often.
Don't neglect plug-in or entire browser updates as they come; doing so will significantly raise your susceptibility to viruses. Instead, update your browser and relevant software as often as you can.
1-11. Clear your history and your cookies.
Cookies are small bits of information your browser saves for the purpose of loading up commonly-used webpages quickly, but they can also be easily intercepted and used to access your email address. Disabling cookies--or simply clearing them often--will minimize this risk.
1-12. Use your best judgement.
While you can't possibly hope to prepare for every feasible virus attack, simply taking a moment to think about suspicious or unprecedented emails and practicing good internet safety etiquette should be more than sufficient.
2. Installing Antivirus and Anti-Malware Programs
2-1. Research your options.
Despite your best efforts, you always run the risk of contracting a computer virus, which means you should have a contingency plan--in this case, an antivirus program. Taking into account your browser and your email provider, whether or not you're willing to pay for a premium antivirus suite, and your operating system, search for exceptional antivirus and anti-malware software.
Generally speaking, AVG, Norton Antivirus, and McAfee are all excellent choices due to their full functionality as free versions--though their paid renditions are more than worth the price tags.
2-2. Find dedicated antivirus and anti-malware programs.
While antivirus software often comes with a web-related portion, your best protection will come from a dedicated client. Similarly, using one of the aforementioned programs as a predominately offline-based clean-up service will both speed up your computer's processing and increase your protection in the event of an attack.
Malwarebytes and Bitdefender Plus both come highly-recommended as anti-malware suites, and both boast free options if you're on a tight budget.
Although freeware is attractive, you'll often receive software that is a year or two behind the curve. While this doesn't necessarily render it defunct, it does mean that spending the money for an antivirus suite is worth the cost if you have particularly sensitive or valuable information in your system.
2-3. Search for browser plug-in options.
What better place to have your antivirus software than right in your browser? While online extensions of services such as AVG can prove obtrusive in the long run, the ability to scan links, attachments, and entire websites for malware before you even finish loading a page is an invaluable asset if your computer can handle it.
2-4. Download from reputable sources.
You should never download your antivirus software from anywhere but the service's official website. Places like CNET or File Planet that cater to third-party downloads can't necessarily be trusted when downloading antivirus software, since these downloads are the perfect opportunities for viruses to masquerade as benign.
This is another great reason to install a plug-in in your browser: scanning the site from which you intend to download antivirus software is a great way to ensure your computer's safety.
2-5. Help your antivirus out.
While you can more or less depend on your antivirus suite to take care of anything that slips through the cracks, you can make life even easier by practicing decent internet etiquette and not clicking on links, emails, or files with which you aren't familiar.
Tips
While paid email services such as Comcast are generally regarded as secure, you should treat these sites the way you would treat any free email site.
Antivirus software will make your computer run marginally slower than it normally would; you can turn off auto-update to counter this, though you'll have to diligently update manually.
Refrain from forwarding email unless you've opened and confirmed the contents.
Warnings
Be very careful on ad- or flash-heavy websites--sites such as these are easy for malware to infiltrate.
Email services and social media emails will never ask for your password, so don't provide it if asked.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Using Basic Internet Safety\\n1-1. Research common virus delivery methods.\\nMore often than not, simply knowing what you shouldn't open from the start will afford you a huge amount of protection; since the virus and malware industry is constantly changing and adapting to users' awareness, it pays to take a look at current delivery methods.\\n1-2. Never respond to email hoaxes.\\nSome examples of common email hoaxes include people asking you for personal information so that they can give you money, links from strangers to funny or engaging media, and invitations to take advantage of discounts on adult entertainment or enhancement. Simply opening any one of these types of email can infect your computer, so if it seems suspicious, just delete it.\\n1-3. Double-check suspicious information.\\nIf you receive an email from an antivirus program telling you your computer has been infected, make sure you verify the information through your antivirus software before opening the email; these programs are less likely to correspond through email than interface messages.\\n1-4. Turn on email previews.\\nSince content previews give you a glimpse of the content in the email--minimizing your need to click on the email to ascertain its subject matter--you might benefit from turning on text previews in your chosen email service.\\n1-5. Find a reputable email client.\\nAny modern, well-maintained email service such as Gmail or Outlook is a good starting place, and you can further customize your email service's security settings once you establish your account. As a general rule, you shouldn't use ad-heavy email services such as Yahoo.\\nIf you're using an email service that allows it, consider loading your emails in plain text. This reduces the chances that a virus can proliferate your computer through visual media to virtually zero.\\n1-6. Don't give out your email address to unsecured websites.\\nYou should refrain from entering your email address into any site that isn't encrypted; even if the site holds up, viruses and malware can still snag your address, making it easy for them to send a fake email with a virus your way.\\n1-7. Don't open emails from unknown recipients.\\nIf an email in your inbox doesn't have a known recipient or a relevant subject, send it to the trash without opening it. Similarly, anything from a site or a service that you don't use or subscribe to should go.\\nIn the event that you do open an email from an unknown source, don't download or click on anything in the email, especially not without scanning the contents first with an antivirus program.\\n1-8. Avoid clicking on suspicious links.\\nLinks, in particular, can place you at great risk for contracting a computer virus. Unless you're absolutely certain of the validity of an email, refrain from clicking on any links from within the message. The same goes for any link in your browser, especially when they appear to be placed out of context.\\n1-9. Use a secure browser.\\nAgain, modern and well-maintained sites that correlate with your email client are your best options--for example, you might use Google Chrome with Gmail or Microsoft Edge with Outlook. Not only will this synchronization vastly improve your browsing experience, you'll seal up any potential loopholes from incompatible plug-ins or software.\\nIt's not a bad idea to customize your email and browser security settings. Most services will allow you to set the strictness of your junk filter manually; consider restricting your browser's access to sensitive material if you're on a shared or unencrypted network.\\n1-10. Update your browser often.\\nDon't neglect plug-in or entire browser updates as they come; doing so will significantly raise your susceptibility to viruses. Instead, update your browser and relevant software as often as you can.\\n1-11. Clear your history and your cookies.\\nCookies are small bits of information your browser saves for the purpose of loading up commonly-used webpages quickly, but they can also be easily intercepted and used to access your email address. Disabling cookies--or simply clearing them often--will minimize this risk.\\n1-12. Use your best judgement.\\nWhile you can't possibly hope to prepare for every feasible virus attack, simply taking a moment to think about suspicious or unprecedented emails and practicing good internet safety etiquette should be more than sufficient.\\n2. Installing Antivirus and Anti-Malware Programs\\n2-1. Research your options.\\nDespite your best efforts, you always run the risk of contracting a computer virus, which means you should have a contingency plan--in this case, an antivirus program. Taking into account your browser and your email provider, whether or not you're willing to pay for a premium antivirus suite, and your operating system, search for exceptional antivirus and anti-malware software.\\nGenerally speaking, AVG, Norton Antivirus, and McAfee are all excellent choices due to their full functionality as free versions--though their paid renditions are more than worth the price tags.\\n2-2. Find dedicated antivirus and anti-malware programs.\\nWhile antivirus software often comes with a web-related portion, your best protection will come from a dedicated client. Similarly, using one of the aforementioned programs as a predominately offline-based clean-up service will both speed up your computer's processing and increase your protection in the event of an attack.\\nMalwarebytes and Bitdefender Plus both come highly-recommended as anti-malware suites, and both boast free options if you're on a tight budget.\\nAlthough freeware is attractive, you'll often receive software that is a year or two behind the curve. While this doesn't necessarily render it defunct, it does mean that spending the money for an antivirus suite is worth the cost if you have particularly sensitive or valuable information in your system.\\n2-3. Search for browser plug-in options.\\nWhat better place to have your antivirus software than right in your browser? While online extensions of services such as AVG can prove obtrusive in the long run, the ability to scan links, attachments, and entire websites for malware before you even finish loading a page is an invaluable asset if your computer can handle it.\\n2-4. Download from reputable sources.\\nYou should never download your antivirus software from anywhere but the service's official website. Places like CNET or File Planet that cater to third-party downloads can't necessarily be trusted when downloading antivirus software, since these downloads are the perfect opportunities for viruses to masquerade as benign.\\nThis is another great reason to install a plug-in in your browser: scanning the site from which you intend to download antivirus software is a great way to ensure your computer's safety.\\n2-5. Help your antivirus out.\\nWhile you can more or less depend on your antivirus suite to take care of anything that slips through the cracks, you can make life even easier by practicing decent internet etiquette and not clicking on links, emails, or files with which you aren't familiar.\\nTips\\nWhile paid email services such as Comcast are generally regarded as secure, you should treat these sites the way you would treat any free email site.\\nAntivirus software will make your computer run marginally slower than it normally would; you can turn off auto-update to counter this, though you'll have to diligently update manually.\\nRefrain from forwarding email unless you've opened and confirmed the contents.\\nWarnings\\nBe very careful on ad- or flash-heavy websites--sites such as these are easy for malware to infiltrate.\\nEmail services and social media emails will never ask for your password, so don't provide it if asked.\\n\", \"简要回答\": \"As the internet has grown and evolved, so has its capacity for danger. Since practically everybody has an email address now, accidentally downloading a virus can be as easy as opening a single message or clicking one wayward link. While you can't plan for every scenario, basic internet safety and the use of antivirus software will help your computer avoid getting a virus or malware.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Basic Internet Safety\", \"步骤\": [{\"编号\": 1, \"标题\": \"Research common virus delivery methods.\", \"描述\": \"More often than not, simply knowing what you shouldn't open from the start will afford you a huge amount of protection; since the virus and malware industry is constantly changing and adapting to users' awareness, it pays to take a look at current delivery methods.\"}, {\"编号\": 2, \"标题\": \"Never respond to email hoaxes.\", \"描述\": \"Some examples of common email hoaxes include people asking you for personal information so that they can give you money, links from strangers to funny or engaging media, and invitations to take advantage of discounts on adult entertainment or enhancement. Simply opening any one of these types of email can infect your computer, so if it seems suspicious, just delete it.\"}, {\"编号\": 3, \"标题\": \"Double-check suspicious information.\", \"描述\": \"If you receive an email from an antivirus program telling you your computer has been infected, make sure you verify the information through your antivirus software before opening the email; these programs are less likely to correspond through email than interface messages.\"}, {\"编号\": 4, \"标题\": \"Turn on email previews.\", \"描述\": \"Since content previews give you a glimpse of the content in the email--minimizing your need to click on the email to ascertain its subject matter--you might benefit from turning on text previews in your chosen email service.\"}, {\"编号\": 5, \"标题\": \"Find a reputable email client.\", \"描述\": \"Any modern, well-maintained email service such as Gmail or Outlook is a good starting place, and you can further customize your email service's security settings once you establish your account. As a general rule, you shouldn't use ad-heavy email services such as Yahoo.\\nIf you're using an email service that allows it, consider loading your emails in plain text. This reduces the chances that a virus can proliferate your computer through visual media to virtually zero.\"}, {\"编号\": 6, \"标题\": \"Don't give out your email address to unsecured websites.\", \"描述\": \"You should refrain from entering your email address into any site that isn't encrypted; even if the site holds up, viruses and malware can still snag your address, making it easy for them to send a fake email with a virus your way.\"}, {\"编号\": 7, \"标题\": \"Don't open emails from unknown recipients.\", \"描述\": \"If an email in your inbox doesn't have a known recipient or a relevant subject, send it to the trash without opening it. Similarly, anything from a site or a service that you don't use or subscribe to should go.\\nIn the event that you do open an email from an unknown source, don't download or click on anything in the email, especially not without scanning the contents first with an antivirus program.\"}, {\"编号\": 8, \"标题\": \"Avoid clicking on suspicious links.\", \"描述\": \"Links, in particular, can place you at great risk for contracting a computer virus. Unless you're absolutely certain of the validity of an email, refrain from clicking on any links from within the message. The same goes for any link in your browser, especially when they appear to be placed out of context.\"}, {\"编号\": 9, \"标题\": \"Use a secure browser.\", \"描述\": \"Again, modern and well-maintained sites that correlate with your email client are your best options--for example, you might use Google Chrome with Gmail or Microsoft Edge with Outlook. Not only will this synchronization vastly improve your browsing experience, you'll seal up any potential loopholes from incompatible plug-ins or software.\\nIt's not a bad idea to customize your email and browser security settings. Most services will allow you to set the strictness of your junk filter manually; consider restricting your browser's access to sensitive material if you're on a shared or unencrypted network.\"}, {\"编号\": 10, \"标题\": \"Update your browser often.\", \"描述\": \"Don't neglect plug-in or entire browser updates as they come; doing so will significantly raise your susceptibility to viruses. Instead, update your browser and relevant software as often as you can.\"}, {\"编号\": 11, \"标题\": \"Clear your history and your cookies.\", \"描述\": \"Cookies are small bits of information your browser saves for the purpose of loading up commonly-used webpages quickly, but they can also be easily intercepted and used to access your email address. Disabling cookies--or simply clearing them often--will minimize this risk.\"}, {\"编号\": 12, \"标题\": \"Use your best judgement.\", \"描述\": \"While you can't possibly hope to prepare for every feasible virus attack, simply taking a moment to think about suspicious or unprecedented emails and practicing good internet safety etiquette should be more than sufficient.\"}]}, {\"编号\": 2, \"标题\": \"Installing Antivirus and Anti-Malware Programs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Research your options.\", \"描述\": \"Despite your best efforts, you always run the risk of contracting a computer virus, which means you should have a contingency plan--in this case, an antivirus program. Taking into account your browser and your email provider, whether or not you're willing to pay for a premium antivirus suite, and your operating system, search for exceptional antivirus and anti-malware software.\\nGenerally speaking, AVG, Norton Antivirus, and McAfee are all excellent choices due to their full functionality as free versions--though their paid renditions are more than worth the price tags.\"}, {\"编号\": 2, \"标题\": \"Find dedicated antivirus and anti-malware programs.\", \"描述\": \"While antivirus software often comes with a web-related portion, your best protection will come from a dedicated client. Similarly, using one of the aforementioned programs as a predominately offline-based clean-up service will both speed up your computer's processing and increase your protection in the event of an attack.\\nMalwarebytes and Bitdefender Plus both come highly-recommended as anti-malware suites, and both boast free options if you're on a tight budget.\\nAlthough freeware is attractive, you'll often receive software that is a year or two behind the curve. While this doesn't necessarily render it defunct, it does mean that spending the money for an antivirus suite is worth the cost if you have particularly sensitive or valuable information in your system.\"}, {\"编号\": 3, \"标题\": \"Search for browser plug-in options.\", \"描述\": \"What better place to have your antivirus software than right in your browser? While online extensions of services such as AVG can prove obtrusive in the long run, the ability to scan links, attachments, and entire websites for malware before you even finish loading a page is an invaluable asset if your computer can handle it.\"}, {\"编号\": 4, \"标题\": \"Download from reputable sources.\", \"描述\": \"You should never download your antivirus software from anywhere but the service's official website. Places like CNET or File Planet that cater to third-party downloads can't necessarily be trusted when downloading antivirus software, since these downloads are the perfect opportunities for viruses to masquerade as benign.\\nThis is another great reason to install a plug-in in your browser: scanning the site from which you intend to download antivirus software is a great way to ensure your computer's safety.\"}, {\"编号\": 5, \"标题\": \"Help your antivirus out.\", \"描述\": \"While you can more or less depend on your antivirus suite to take care of anything that slips through the cracks, you can make life even easier by practicing decent internet etiquette and not clicking on links, emails, or files with which you aren't familiar.\"}], \"小提示\": [\"While paid email services such as Comcast are generally regarded as secure, you should treat these sites the way you would treat any free email site.\\n\", \"Antivirus software will make your computer run marginally slower than it normally would; you can turn off auto-update to counter this, though you'll have to diligently update manually.\\n\", \"Refrain from forwarding email unless you've opened and confirmed the contents.\\n\"], \"注意事项\": [\"Be very careful on ad- or flash-heavy websites--sites such as these are easy for malware to infiltrate.\\n\", \"Email services and social media emails will never ask for your password, so don't provide it if asked.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,065 | How to Avoid Getting an Abortion | 1. Dealing With an Unwanted Pregnancy
1-1. Know your legal rights.
In the USA, no one, not even your parents, can force you to have an abortion against your will. The choice is up to you, so don't let anyone pressure you into making a decision that you are not comfortable with.
Forcing a minor to have an abortion is considered child abuse, which is illegal.
If you are being threatened or coerced into having an abortion, call the police.
If you want to have an abortion, that is your right (for 75% of the world's population)as well, although some states and locations require that you inform your parents and/or get their consent if you are a minor.
1-2. Consider parenting.
With help and support, parenting can be an amazing and wonderful experience. For some women, parenting is just the right choice, even if the pregnancy was not planned.
Talk with the baby's father and your family to find out who is willing to help you raise your baby. This will be a much easier choice if you have support from your loved ones.
Come up with a plan for how you will afford to take care of your baby. Think about whether you will need to get a job and make childcare arrangements while you are at work. Also consider whether you may be eligible for any financial assistance programs. The United States government, and the government's of other developed countries, offer several programs that provide benefits like food, healthcare, childcare, and job training for low-income mothers.
Think about your goals for the future and whether you will be able to accomplish them while raising a child. You may be able to make childcare arrangements that would still allow you to attend school, for example.
1-3. Consider adoption.
If you don't think raising your child is the right choice for you, but you don't want to have an abortion, consider placing your child for adoption. There are loving families who will be happy to raise your child and give him or her a wonderful life.
Start working with an adoption agency as soon as you decide to place your child for adoption. They will help you find adoptive parents and work out all of the details.
The laws regarding adoption are different in around the US and around the world. In some US states, for example, you may be able to arrange for an adoption without an agency. In some states, the baby may be placed in foster care for a short period of time before being adopted. The waiting period before the adoption becomes official also differs from state to state.
There are three different kinds of adoption to consider depending where you live. With a closed adoption, you will not know who the adoptive parents are and they will not know who you are. With an open adoption, you and the adoptive parents will have each other's contact information. With a semi-open adoption, you and the adoptive parents will not have each other's contact information, but you may communicate with each other through the adoption agency.
1-4. Get support.
No matter what decision you make, it is important that you not feel that you are all alone. This will be a very stressful time in your life, so reach out for the support you need to make the right decision for you.
Talk to your parents and the father of the child. Know what kind of support you will have. If these individuals are not offering you the support you need, turn to friends or other relatives for emotional support.
Consider calling a pregnancy hotline if you need unbiased counseling about your options. The counselors can explain your choices, offer guidance, and refer you to local organizations that can help you learn to parent, arrange an adoption, or get an abortion.
Female health centers and pregnancy support centers are also great resources for pregnant women. Some of these facilities offer abortions, but they often offer counseling and help with adoptions and parenting as well.
Some religiously affiliated pregnancy help centers may pressure you to not have abortion, but others believe in reproductive freedom, so research them before you call or visit. Pro-life organizations will typically not provide you with any information over the phone and may offer you biased information in an effort to convince you out of having an abortion.
The National Abortion Federation and Backline.org both offer unbiased hotlines that pregnant women can call to discuss their options, including abortion. You may also be able to get a referral to a reputable, unbiased healthcare provider.
Even if you're not a religious, most churches will be happy to help you find adoption resources or talk to you about parenting. Keep in mind that most churches are against abortion, so you may not want to visit a church if you are still considering abortion as an option.
1-5. Remember that getting an abortion is an option if abortion is legal where you live.
Even if you live in a country where abortion is illegal, you may be able to travel for the procedure, it, you could travel from Ireland to England. Regardless of what opinions your friends, family, or religious institution hold on abortion, it is still a possible legal option for you. If you decide that it is the right choice for you in your particular situation, that is your right.
2. Helping a Woman in Crisis
2-1. Check up on her.
If you have a friend or loved one who is dealing with an unexpected pregnancy, it's important to recognize that she is going through a very difficult time. Be sure to call or visit her frequently to see how she is doing and find out if she needs your help and support.
Be aware if she seems to be isolating herself from others. If she is, encourage her to spend time with you and other supportive loved ones. Consider inviting her to participate in a fun activity to get her mind off of her troubles for a little while.
2-2. Let her know how you can help.
If you are very close to a woman who is dealing with an unexpected pregnancy, it might really help if you let her know how you would be willing to help her out if she decides to parent her child. When she seems ready, have a conversation with her about the contributions you would be willing to make.
If you are the father of the child, talk about your plans for the future. Share your opinions on the pregnancy and allow her to share hers as well.
If you live with the woman, talk about living arrangements and child care options.
Don't pressure her to make a decision. Instead just tell her you want to talk about these things so that she has all of the information she needs.
2-3. Encourage counseling.
If the woman is undecided on what to do about her pregnancy, encourage her to get as much information as possible and speak to a counselor. Talking to an unbiased expert can really help her make the best decision for her.
If she needs help finding resources, help her. She may even want someone to visit the counselor with her for emotional support.
No matter what your views are on abortion, it's important to refer your loved one to a counseling center that will inform her about all of her options and not try to influence her decision based on their own beliefs.
2-4. Listen to her needs.
You probably want to help your loved one deal with this situation in any way you can. While your instincts are good, it's best to ask her how you can help first. This will ensure that she does not feel intruded upon or pressured.
If she is not interested in hearing other people's advice, respect that she needs to make her own decisions. If she asks for advice, offer your opinion, but be respectful if she disagrees with you.
If she wants to talk, let her talk. You can be supportive by listening closely and offering unconditional support.
2-5. Avoid judging.
You may be feeling angry, sad, or disappointed that your loved one has found herself in this situation, but don't let her know that. It's important that you show love and support for her instead of judging her for her decisions.
Keep in mind that she is already dealing with a lot; the last thing she needs is criticism from her loved ones.
If you need to talk to someone about your feelings on her pregnancy, find someone else to talk to. Avoid unloading all of your issues on the pregnant woman, as this will just cause her more stress.
3. Preventing an Unwanted Pregnancy
3-1. Educate yourself.
Having medically accurate information about sex decreases the likelihood of unplanned pregnancy. Try websites like Scarleteen and Planned Parenthood to teach yourself in detail about contraception, responsibilities, pressure, and the emotional aspects of relationships. You should be able to understand your own anatomy, know exactly how to put on a condom, recognize warning signs of pressure and abuse, and know how to say "no" to a partner.
Consent needs to be clear and continuous. Get consent before engaging in a sexual act, and make sure you have it all the time. If you don't want to or change your mind, say no. If your partner becomes angry, disrespectful, or aggressive if you say no, this is a major red flag.
3-2. Have a plan.
No matter how you decide to go about preventing unwanted pregnancies, it's important that you have a solid plan. Think about what methods will be the easiest for you to use and the most effective. Remember that most birth control methods require consistent and correct usage.
Be sure to talk with your sexual partner about your birth control plan. Let him know that you expect him to play an active role in preventing unwanted pregnancies.
It is not acceptable for your partner to refuse to take part in your pregnancy prevention plan. If he refuses to wear a condom or use other methods of birth control, do not have sex with him.
3-3. Consider abstinence.
Abstaining from sexual intercourse is the only way to guarantee that you will not become pregnant. This is not the right choice for everyone, as it requires a lot of discipline. It is important to consider your situation, and only become sexually active if and when you feel ready for the responsibilities involved.
Keep in mind that penetration is not always needed to become pregnant. Anytime sperm comes in contact with the vagina, pregnancy is a possibility.
Having only oral sex will prevent pregnancy, but it will not prevent the transmission of sexually transmitted infections (STIs).
It's a good idea to have a backup plan if you are abstinent. Many couples become pregnant because they planned on being abstinent, but then had sex with no protection. Consider taking hormonal contraceptives or keeping a barrier contraceptive handy just in case your abstinence plan fails.
3-4. Use hormonal contraceptive regularly.
Hormonal contraceptives work by releasing hormones into your body that prevent you from becoming pregnant. You need a prescription for hormonal contraceptives in the United States. These methods can be expensive, but many types are covered by insurance.
The most common kind of hormonal contraceptive is the oral contraceptive or birth control pill. Some pills contain estrogen and progestin, while others contain progestin only. You must take the pill every day in order for it to be effective.
The birth control ring is inserted into the vagina for three weeks, then removed for a week and replaced with a new ring. The birth control ring releases hormones into your body that prevent pregnancy, but you must remember to remove and reinsert the ring on schedule.
The birth control patch is a small, flexible patch that sticks on to your skin and releases hormones into your body. You wear the patch for three weeks, then remove it for a week and replace it with a new patch. As with the ring, you must remember to remove and replace your patch on schedule in order to effectively prevent pregnancy.
3-5. Consider long-term hormonal birth control options.
If you are worried about having to remember to take a pill every day or change a patch every month, there are other hormonal birth control options that may work better for you. A quick visit to your doctor can keep you protected against pregnancy for months or even years at a time.
The birth control shot is a hormonal injection that is given at your doctor's office. It is effective for one to three months and you must remember to get each shot on time in order to avoid getting pregnant.
The birth control implant is one of the most effective kind of hormonal contraceptive because it works for years without you having to think about it at all. The implant is small rod that is implanted under the skin of your arm by your doctor. It slowly releases hormones that prevent you from getting pregnant for up to three years.
Intrauterine devices (IUDs) are also highly effective and long-lasting forms of birth control. These are tiny devices that your doctor implants into your uterus. They release either hormones or copper into your body, which prevents eggs from implanting into your uterus. They prevent pregnancy for five to 10 years, depending on the type.
3-6. Use condoms.
Condoms are a simple to use and very effective at preventing pregnancy when used properly. Using condoms is also the only way to prevent the transmission of sexually transmitted infections (STIs) if you are sexually active. You should always use condoms even if you are using another birth control method if you think you might be at risk of contracting an STI or passing on one.
Male condoms are typically made of latex and they fit over the man's penis to prevent the exchange of bodily fluids during sexual intercourse.
Female condoms are also available. These work in a similar way as male condoms, but they are placed inside the woman's vagina. They are not quite as effective as male condoms.
Using condoms along with another birth control method will further reduce your risk of becoming pregnant.
3-7. Use spermicide.
Spermicide is a chemical that helps prevent pregnancy by killing sperm. It is available over the counter at drug stores in a variety of forms, including gels and creams. Spermicide is not a highly effective method of birth control on its own, but it can further reduce your risk of pregnancy when combined with other barrier methods.
Some condoms contain spermicide for added protection.
3-8. Look into other barrier methods of contraception.
You can also prevent pregnancy by using a diaphragm or cervical cap, which is placed inside the vagina before sex to block sperm from entering the cervix.
You must see a doctor to be fitted for these devices, as every woman's anatomy is slightly different.
Diaphragms and cervical caps typically must be used in conjunction with spermicide to be effective.
3-9. Consider sterilization.
If you are absolutely sure that you do not want to get pregnant now or ever, you can consider seeing a doctor to have a surgical sterilization procedure. This will prevent you from getting pregnant for the rest of your life, so only use this option if you're sure you won't change your mind about wanting to get pregnant in the future.
There are two different kinds of female sterilization, both of which can be performed as outpatient procedures. With tubal ligation, the fallopian tubes are tied closed, which prevents eggs from coming in contact with sperm. With transcervical sterilization, the fallopian tubes are irritated with an instrument, which causes them to form scar tissue that prevents eggs from traveling through them. This type of sterilization can take several months to be effective.
If you have only one sexual partner, he can get sterilized by having a vasectomy. This is an outpatient procedure that prevents a man's sperm from reaching his penis. It is highly effective, although not 100%.
3-10. Don't forget about emergency contraceptives.
If your regular birth control plan fails, there are still ways to prevent pregnancy. Emergency contraceptives should be taken within five days of unprotected sex, but they are more effective the sooner they are taken.
There are several different kinds of emergency contraceptive pills available, some of which can be purchased over the counter. These pills do not cause abortions if you are already pregnant; they prevent you from becoming pregnant.
Emergency contraceptive pills can be purchased at most pharmacies without a prescription, and they are also available at women's health clinics like Planned Parenthood.
There is also an emergency copper IUD available. You will need to see a doctor to have this inserted.
If you need more information about emergency contraceptives or where to find them, consult Princeton University's Emergency Contraception Website or call their hotline at 1-888-NOT-2-LATE.
Emergency contraceptives should not be your primary method of birth control because emergency contraceptives are not as effective as other methods of birth control. For example, if you miss a birth control pill or your condom breaks, you should consider taking emergency contraceptives.
Tips
Remember that no one can make this decision for you. You need to do whatever feels right to you.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Dealing With an Unwanted Pregnancy\\n1-1. Know your legal rights.\\nIn the USA, no one, not even your parents, can force you to have an abortion against your will. The choice is up to you, so don't let anyone pressure you into making a decision that you are not comfortable with.\\nForcing a minor to have an abortion is considered child abuse, which is illegal.\\nIf you are being threatened or coerced into having an abortion, call the police.\\nIf you want to have an abortion, that is your right (for 75% of the world's population)as well, although some states and locations require that you inform your parents and/or get their consent if you are a minor.\\n1-2. Consider parenting.\\nWith help and support, parenting can be an amazing and wonderful experience. For some women, parenting is just the right choice, even if the pregnancy was not planned.\\nTalk with the baby's father and your family to find out who is willing to help you raise your baby. This will be a much easier choice if you have support from your loved ones.\\nCome up with a plan for how you will afford to take care of your baby. Think about whether you will need to get a job and make childcare arrangements while you are at work. Also consider whether you may be eligible for any financial assistance programs. The United States government, and the government's of other developed countries, offer several programs that provide benefits like food, healthcare, childcare, and job training for low-income mothers.\\nThink about your goals for the future and whether you will be able to accomplish them while raising a child. You may be able to make childcare arrangements that would still allow you to attend school, for example.\\n1-3. Consider adoption.\\nIf you don't think raising your child is the right choice for you, but you don't want to have an abortion, consider placing your child for adoption. There are loving families who will be happy to raise your child and give him or her a wonderful life.\\nStart working with an adoption agency as soon as you decide to place your child for adoption. They will help you find adoptive parents and work out all of the details.\\nThe laws regarding adoption are different in around the US and around the world. In some US states, for example, you may be able to arrange for an adoption without an agency. In some states, the baby may be placed in foster care for a short period of time before being adopted. The waiting period before the adoption becomes official also differs from state to state.\\nThere are three different kinds of adoption to consider depending where you live. With a closed adoption, you will not know who the adoptive parents are and they will not know who you are. With an open adoption, you and the adoptive parents will have each other's contact information. With a semi-open adoption, you and the adoptive parents will not have each other's contact information, but you may communicate with each other through the adoption agency.\\n1-4. Get support.\\nNo matter what decision you make, it is important that you not feel that you are all alone. This will be a very stressful time in your life, so reach out for the support you need to make the right decision for you.\\nTalk to your parents and the father of the child. Know what kind of support you will have. If these individuals are not offering you the support you need, turn to friends or other relatives for emotional support.\\nConsider calling a pregnancy hotline if you need unbiased counseling about your options. The counselors can explain your choices, offer guidance, and refer you to local organizations that can help you learn to parent, arrange an adoption, or get an abortion.\\nFemale health centers and pregnancy support centers are also great resources for pregnant women. Some of these facilities offer abortions, but they often offer counseling and help with adoptions and parenting as well.\\nSome religiously affiliated pregnancy help centers may pressure you to not have abortion, but others believe in reproductive freedom, so research them before you call or visit. Pro-life organizations will typically not provide you with any information over the phone and may offer you biased information in an effort to convince you out of having an abortion.\\nThe National Abortion Federation and Backline.org both offer unbiased hotlines that pregnant women can call to discuss their options, including abortion. You may also be able to get a referral to a reputable, unbiased healthcare provider.\\nEven if you're not a religious, most churches will be happy to help you find adoption resources or talk to you about parenting. Keep in mind that most churches are against abortion, so you may not want to visit a church if you are still considering abortion as an option.\\n1-5. Remember that getting an abortion is an option if abortion is legal where you live.\\nEven if you live in a country where abortion is illegal, you may be able to travel for the procedure, it, you could travel from Ireland to England. Regardless of what opinions your friends, family, or religious institution hold on abortion, it is still a possible legal option for you. If you decide that it is the right choice for you in your particular situation, that is your right.\\n2. Helping a Woman in Crisis\\n2-1. Check up on her.\\nIf you have a friend or loved one who is dealing with an unexpected pregnancy, it's important to recognize that she is going through a very difficult time. Be sure to call or visit her frequently to see how she is doing and find out if she needs your help and support.\\nBe aware if she seems to be isolating herself from others. If she is, encourage her to spend time with you and other supportive loved ones. Consider inviting her to participate in a fun activity to get her mind off of her troubles for a little while.\\n2-2. Let her know how you can help.\\nIf you are very close to a woman who is dealing with an unexpected pregnancy, it might really help if you let her know how you would be willing to help her out if she decides to parent her child. When she seems ready, have a conversation with her about the contributions you would be willing to make.\\nIf you are the father of the child, talk about your plans for the future. Share your opinions on the pregnancy and allow her to share hers as well.\\nIf you live with the woman, talk about living arrangements and child care options.\\nDon't pressure her to make a decision. Instead just tell her you want to talk about these things so that she has all of the information she needs.\\n2-3. Encourage counseling.\\nIf the woman is undecided on what to do about her pregnancy, encourage her to get as much information as possible and speak to a counselor. Talking to an unbiased expert can really help her make the best decision for her.\\nIf she needs help finding resources, help her. She may even want someone to visit the counselor with her for emotional support.\\nNo matter what your views are on abortion, it's important to refer your loved one to a counseling center that will inform her about all of her options and not try to influence her decision based on their own beliefs.\\n2-4. Listen to her needs.\\nYou probably want to help your loved one deal with this situation in any way you can. While your instincts are good, it's best to ask her how you can help first. This will ensure that she does not feel intruded upon or pressured.\\nIf she is not interested in hearing other people's advice, respect that she needs to make her own decisions. If she asks for advice, offer your opinion, but be respectful if she disagrees with you.\\nIf she wants to talk, let her talk. You can be supportive by listening closely and offering unconditional support.\\n2-5. Avoid judging.\\nYou may be feeling angry, sad, or disappointed that your loved one has found herself in this situation, but don't let her know that. It's important that you show love and support for her instead of judging her for her decisions.\\nKeep in mind that she is already dealing with a lot; the last thing she needs is criticism from her loved ones.\\nIf you need to talk to someone about your feelings on her pregnancy, find someone else to talk to. Avoid unloading all of your issues on the pregnant woman, as this will just cause her more stress.\\n3. Preventing an Unwanted Pregnancy\\n3-1. Educate yourself.\\nHaving medically accurate information about sex decreases the likelihood of unplanned pregnancy. Try websites like Scarleteen and Planned Parenthood to teach yourself in detail about contraception, responsibilities, pressure, and the emotional aspects of relationships. You should be able to understand your own anatomy, know exactly how to put on a condom, recognize warning signs of pressure and abuse, and know how to say \\\"no\\\" to a partner.\\nConsent needs to be clear and continuous. Get consent before engaging in a sexual act, and make sure you have it all the time. If you don't want to or change your mind, say no. If your partner becomes angry, disrespectful, or aggressive if you say no, this is a major red flag.\\n3-2. Have a plan.\\nNo matter how you decide to go about preventing unwanted pregnancies, it's important that you have a solid plan. Think about what methods will be the easiest for you to use and the most effective. Remember that most birth control methods require consistent and correct usage.\\nBe sure to talk with your sexual partner about your birth control plan. Let him know that you expect him to play an active role in preventing unwanted pregnancies.\\nIt is not acceptable for your partner to refuse to take part in your pregnancy prevention plan. If he refuses to wear a condom or use other methods of birth control, do not have sex with him.\\n3-3. Consider abstinence.\\nAbstaining from sexual intercourse is the only way to guarantee that you will not become pregnant. This is not the right choice for everyone, as it requires a lot of discipline. It is important to consider your situation, and only become sexually active if and when you feel ready for the responsibilities involved.\\nKeep in mind that penetration is not always needed to become pregnant. Anytime sperm comes in contact with the vagina, pregnancy is a possibility.\\nHaving only oral sex will prevent pregnancy, but it will not prevent the transmission of sexually transmitted infections (STIs).\\nIt's a good idea to have a backup plan if you are abstinent. Many couples become pregnant because they planned on being abstinent, but then had sex with no protection. Consider taking hormonal contraceptives or keeping a barrier contraceptive handy just in case your abstinence plan fails.\\n3-4. Use hormonal contraceptive regularly.\\nHormonal contraceptives work by releasing hormones into your body that prevent you from becoming pregnant. You need a prescription for hormonal contraceptives in the United States. These methods can be expensive, but many types are covered by insurance.\\nThe most common kind of hormonal contraceptive is the oral contraceptive or birth control pill. Some pills contain estrogen and progestin, while others contain progestin only. You must take the pill every day in order for it to be effective.\\nThe birth control ring is inserted into the vagina for three weeks, then removed for a week and replaced with a new ring. The birth control ring releases hormones into your body that prevent pregnancy, but you must remember to remove and reinsert the ring on schedule.\\nThe birth control patch is a small, flexible patch that sticks on to your skin and releases hormones into your body. You wear the patch for three weeks, then remove it for a week and replace it with a new patch. As with the ring, you must remember to remove and replace your patch on schedule in order to effectively prevent pregnancy.\\n3-5. Consider long-term hormonal birth control options.\\nIf you are worried about having to remember to take a pill every day or change a patch every month, there are other hormonal birth control options that may work better for you. A quick visit to your doctor can keep you protected against pregnancy for months or even years at a time.\\nThe birth control shot is a hormonal injection that is given at your doctor's office. It is effective for one to three months and you must remember to get each shot on time in order to avoid getting pregnant.\\nThe birth control implant is one of the most effective kind of hormonal contraceptive because it works for years without you having to think about it at all. The implant is small rod that is implanted under the skin of your arm by your doctor. It slowly releases hormones that prevent you from getting pregnant for up to three years.\\nIntrauterine devices (IUDs) are also highly effective and long-lasting forms of birth control. These are tiny devices that your doctor implants into your uterus. They release either hormones or copper into your body, which prevents eggs from implanting into your uterus. They prevent pregnancy for five to 10 years, depending on the type.\\n3-6. Use condoms.\\nCondoms are a simple to use and very effective at preventing pregnancy when used properly. Using condoms is also the only way to prevent the transmission of sexually transmitted infections (STIs) if you are sexually active. You should always use condoms even if you are using another birth control method if you think you might be at risk of contracting an STI or passing on one.\\nMale condoms are typically made of latex and they fit over the man's penis to prevent the exchange of bodily fluids during sexual intercourse.\\nFemale condoms are also available. These work in a similar way as male condoms, but they are placed inside the woman's vagina. They are not quite as effective as male condoms.\\nUsing condoms along with another birth control method will further reduce your risk of becoming pregnant.\\n3-7. Use spermicide.\\nSpermicide is a chemical that helps prevent pregnancy by killing sperm. It is available over the counter at drug stores in a variety of forms, including gels and creams. Spermicide is not a highly effective method of birth control on its own, but it can further reduce your risk of pregnancy when combined with other barrier methods.\\nSome condoms contain spermicide for added protection.\\n3-8. Look into other barrier methods of contraception.\\nYou can also prevent pregnancy by using a diaphragm or cervical cap, which is placed inside the vagina before sex to block sperm from entering the cervix.\\nYou must see a doctor to be fitted for these devices, as every woman's anatomy is slightly different.\\nDiaphragms and cervical caps typically must be used in conjunction with spermicide to be effective.\\n3-9. Consider sterilization.\\nIf you are absolutely sure that you do not want to get pregnant now or ever, you can consider seeing a doctor to have a surgical sterilization procedure. This will prevent you from getting pregnant for the rest of your life, so only use this option if you're sure you won't change your mind about wanting to get pregnant in the future.\\nThere are two different kinds of female sterilization, both of which can be performed as outpatient procedures. With tubal ligation, the fallopian tubes are tied closed, which prevents eggs from coming in contact with sperm. With transcervical sterilization, the fallopian tubes are irritated with an instrument, which causes them to form scar tissue that prevents eggs from traveling through them. This type of sterilization can take several months to be effective.\\nIf you have only one sexual partner, he can get sterilized by having a vasectomy. This is an outpatient procedure that prevents a man's sperm from reaching his penis. It is highly effective, although not 100%.\\n3-10. Don't forget about emergency contraceptives.\\nIf your regular birth control plan fails, there are still ways to prevent pregnancy. Emergency contraceptives should be taken within five days of unprotected sex, but they are more effective the sooner they are taken.\\nThere are several different kinds of emergency contraceptive pills available, some of which can be purchased over the counter. These pills do not cause abortions if you are already pregnant; they prevent you from becoming pregnant.\\nEmergency contraceptive pills can be purchased at most pharmacies without a prescription, and they are also available at women's health clinics like Planned Parenthood.\\nThere is also an emergency copper IUD available. You will need to see a doctor to have this inserted.\\nIf you need more information about emergency contraceptives or where to find them, consult Princeton University's Emergency Contraception Website or call their hotline at 1-888-NOT-2-LATE.\\nEmergency contraceptives should not be your primary method of birth control because emergency contraceptives are not as effective as other methods of birth control. For example, if you miss a birth control pill or your condom breaks, you should consider taking emergency contraceptives.\\nTips\\nRemember that no one can make this decision for you. You need to do whatever feels right to you.\\n\", \"简要回答\": \"Whether you are already pregnant or are worried about the possibility of an unplanned pregnancy, it's important to understand your options. Many women in America think abortion is their only option. During a difficult situation, women need to have all possible options clearly presented to them. Adoption or parenting the child herself are two options that are available. Adoption is not as difficult as many people think. Though when you first learn of your unexpected pregnancy it may be overwhelming, many women soon realize that they can’t imagine life without their precious little one. When it comes to preventing the need for an abortion, the best thing you can do is be proactive about practicing an effective birth control method.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Dealing With an Unwanted Pregnancy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know your legal rights.\", \"描述\": \"In the USA, no one, not even your parents, can force you to have an abortion against your will. The choice is up to you, so don't let anyone pressure you into making a decision that you are not comfortable with.\\nForcing a minor to have an abortion is considered child abuse, which is illegal.\\nIf you are being threatened or coerced into having an abortion, call the police.\\nIf you want to have an abortion, that is your right (for 75% of the world's population)as well, although some states and locations require that you inform your parents and/or get their consent if you are a minor.\"}, {\"编号\": 2, \"标题\": \"Consider parenting.\", \"描述\": \"With help and support, parenting can be an amazing and wonderful experience. For some women, parenting is just the right choice, even if the pregnancy was not planned.\\nTalk with the baby's father and your family to find out who is willing to help you raise your baby. This will be a much easier choice if you have support from your loved ones.\\nCome up with a plan for how you will afford to take care of your baby. Think about whether you will need to get a job and make childcare arrangements while you are at work. Also consider whether you may be eligible for any financial assistance programs. The United States government, and the government's of other developed countries, offer several programs that provide benefits like food, healthcare, childcare, and job training for low-income mothers.\\nThink about your goals for the future and whether you will be able to accomplish them while raising a child. You may be able to make childcare arrangements that would still allow you to attend school, for example.\"}, {\"编号\": 3, \"标题\": \"Consider adoption.\", \"描述\": \"If you don't think raising your child is the right choice for you, but you don't want to have an abortion, consider placing your child for adoption. There are loving families who will be happy to raise your child and give him or her a wonderful life.\\nStart working with an adoption agency as soon as you decide to place your child for adoption. They will help you find adoptive parents and work out all of the details.\\nThe laws regarding adoption are different in around the US and around the world. In some US states, for example, you may be able to arrange for an adoption without an agency. In some states, the baby may be placed in foster care for a short period of time before being adopted. The waiting period before the adoption becomes official also differs from state to state.\\nThere are three different kinds of adoption to consider depending where you live. With a closed adoption, you will not know who the adoptive parents are and they will not know who you are. With an open adoption, you and the adoptive parents will have each other's contact information. With a semi-open adoption, you and the adoptive parents will not have each other's contact information, but you may communicate with each other through the adoption agency.\"}, {\"编号\": 4, \"标题\": \"Get support.\", \"描述\": \"No matter what decision you make, it is important that you not feel that you are all alone. This will be a very stressful time in your life, so reach out for the support you need to make the right decision for you.\\nTalk to your parents and the father of the child. Know what kind of support you will have. If these individuals are not offering you the support you need, turn to friends or other relatives for emotional support.\\nConsider calling a pregnancy hotline if you need unbiased counseling about your options. The counselors can explain your choices, offer guidance, and refer you to local organizations that can help you learn to parent, arrange an adoption, or get an abortion.\\nFemale health centers and pregnancy support centers are also great resources for pregnant women. Some of these facilities offer abortions, but they often offer counseling and help with adoptions and parenting as well.\\nSome religiously affiliated pregnancy help centers may pressure you to not have abortion, but others believe in reproductive freedom, so research them before you call or visit. Pro-life organizations will typically not provide you with any information over the phone and may offer you biased information in an effort to convince you out of having an abortion.\\nThe National Abortion Federation and Backline.org both offer unbiased hotlines that pregnant women can call to discuss their options, including abortion. You may also be able to get a referral to a reputable, unbiased healthcare provider.\\nEven if you're not a religious, most churches will be happy to help you find adoption resources or talk to you about parenting. Keep in mind that most churches are against abortion, so you may not want to visit a church if you are still considering abortion as an option.\"}, {\"编号\": 5, \"标题\": \"Remember that getting an abortion is an option if abortion is legal where you live.\", \"描述\": \"Even if you live in a country where abortion is illegal, you may be able to travel for the procedure, it, you could travel from Ireland to England. Regardless of what opinions your friends, family, or religious institution hold on abortion, it is still a possible legal option for you. If you decide that it is the right choice for you in your particular situation, that is your right.\"}]}, {\"编号\": 2, \"标题\": \"Helping a Woman in Crisis\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check up on her.\", \"描述\": \"If you have a friend or loved one who is dealing with an unexpected pregnancy, it's important to recognize that she is going through a very difficult time. Be sure to call or visit her frequently to see how she is doing and find out if she needs your help and support.\\nBe aware if she seems to be isolating herself from others. If she is, encourage her to spend time with you and other supportive loved ones. Consider inviting her to participate in a fun activity to get her mind off of her troubles for a little while.\"}, {\"编号\": 2, \"标题\": \"Let her know how you can help.\", \"描述\": \"If you are very close to a woman who is dealing with an unexpected pregnancy, it might really help if you let her know how you would be willing to help her out if she decides to parent her child. When she seems ready, have a conversation with her about the contributions you would be willing to make.\\nIf you are the father of the child, talk about your plans for the future. Share your opinions on the pregnancy and allow her to share hers as well.\\nIf you live with the woman, talk about living arrangements and child care options.\\nDon't pressure her to make a decision. Instead just tell her you want to talk about these things so that she has all of the information she needs.\"}, {\"编号\": 3, \"标题\": \"Encourage counseling.\", \"描述\": \"If the woman is undecided on what to do about her pregnancy, encourage her to get as much information as possible and speak to a counselor. Talking to an unbiased expert can really help her make the best decision for her.\\nIf she needs help finding resources, help her. She may even want someone to visit the counselor with her for emotional support.\\nNo matter what your views are on abortion, it's important to refer your loved one to a counseling center that will inform her about all of her options and not try to influence her decision based on their own beliefs.\"}, {\"编号\": 4, \"标题\": \"Listen to her needs.\", \"描述\": \"You probably want to help your loved one deal with this situation in any way you can. While your instincts are good, it's best to ask her how you can help first. This will ensure that she does not feel intruded upon or pressured.\\nIf she is not interested in hearing other people's advice, respect that she needs to make her own decisions. If she asks for advice, offer your opinion, but be respectful if she disagrees with you.\\nIf she wants to talk, let her talk. You can be supportive by listening closely and offering unconditional support.\"}, {\"编号\": 5, \"标题\": \"Avoid judging.\", \"描述\": \"You may be feeling angry, sad, or disappointed that your loved one has found herself in this situation, but don't let her know that. It's important that you show love and support for her instead of judging her for her decisions.\\nKeep in mind that she is already dealing with a lot; the last thing she needs is criticism from her loved ones.\\nIf you need to talk to someone about your feelings on her pregnancy, find someone else to talk to. Avoid unloading all of your issues on the pregnant woman, as this will just cause her more stress.\"}]}, {\"编号\": 3, \"标题\": \"Preventing an Unwanted Pregnancy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Educate yourself.\", \"描述\": \"Having medically accurate information about sex decreases the likelihood of unplanned pregnancy. Try websites like Scarleteen and Planned Parenthood to teach yourself in detail about contraception, responsibilities, pressure, and the emotional aspects of relationships. You should be able to understand your own anatomy, know exactly how to put on a condom, recognize warning signs of pressure and abuse, and know how to say \\\"no\\\" to a partner.\\nConsent needs to be clear and continuous. Get consent before engaging in a sexual act, and make sure you have it all the time. If you don't want to or change your mind, say no. If your partner becomes angry, disrespectful, or aggressive if you say no, this is a major red flag.\"}, {\"编号\": 2, \"标题\": \"Have a plan.\", \"描述\": \"No matter how you decide to go about preventing unwanted pregnancies, it's important that you have a solid plan. Think about what methods will be the easiest for you to use and the most effective. Remember that most birth control methods require consistent and correct usage.\\nBe sure to talk with your sexual partner about your birth control plan. Let him know that you expect him to play an active role in preventing unwanted pregnancies.\\nIt is not acceptable for your partner to refuse to take part in your pregnancy prevention plan. If he refuses to wear a condom or use other methods of birth control, do not have sex with him.\"}, {\"编号\": 3, \"标题\": \"Consider abstinence.\", \"描述\": \"Abstaining from sexual intercourse is the only way to guarantee that you will not become pregnant. This is not the right choice for everyone, as it requires a lot of discipline. It is important to consider your situation, and only become sexually active if and when you feel ready for the responsibilities involved.\\nKeep in mind that penetration is not always needed to become pregnant. Anytime sperm comes in contact with the vagina, pregnancy is a possibility.\\nHaving only oral sex will prevent pregnancy, but it will not prevent the transmission of sexually transmitted infections (STIs).\\nIt's a good idea to have a backup plan if you are abstinent. Many couples become pregnant because they planned on being abstinent, but then had sex with no protection. Consider taking hormonal contraceptives or keeping a barrier contraceptive handy just in case your abstinence plan fails.\"}, {\"编号\": 4, \"标题\": \"Use hormonal contraceptive regularly.\", \"描述\": \"Hormonal contraceptives work by releasing hormones into your body that prevent you from becoming pregnant. You need a prescription for hormonal contraceptives in the United States. These methods can be expensive, but many types are covered by insurance.\\nThe most common kind of hormonal contraceptive is the oral contraceptive or birth control pill. Some pills contain estrogen and progestin, while others contain progestin only. You must take the pill every day in order for it to be effective.\\nThe birth control ring is inserted into the vagina for three weeks, then removed for a week and replaced with a new ring. The birth control ring releases hormones into your body that prevent pregnancy, but you must remember to remove and reinsert the ring on schedule.\\nThe birth control patch is a small, flexible patch that sticks on to your skin and releases hormones into your body. You wear the patch for three weeks, then remove it for a week and replace it with a new patch. As with the ring, you must remember to remove and replace your patch on schedule in order to effectively prevent pregnancy.\"}, {\"编号\": 5, \"标题\": \"Consider long-term hormonal birth control options.\", \"描述\": \"If you are worried about having to remember to take a pill every day or change a patch every month, there are other hormonal birth control options that may work better for you. A quick visit to your doctor can keep you protected against pregnancy for months or even years at a time.\\nThe birth control shot is a hormonal injection that is given at your doctor's office. It is effective for one to three months and you must remember to get each shot on time in order to avoid getting pregnant.\\nThe birth control implant is one of the most effective kind of hormonal contraceptive because it works for years without you having to think about it at all. The implant is small rod that is implanted under the skin of your arm by your doctor. It slowly releases hormones that prevent you from getting pregnant for up to three years.\\nIntrauterine devices (IUDs) are also highly effective and long-lasting forms of birth control. These are tiny devices that your doctor implants into your uterus. They release either hormones or copper into your body, which prevents eggs from implanting into your uterus. They prevent pregnancy for five to 10 years, depending on the type.\"}, {\"编号\": 6, \"标题\": \"Use condoms.\", \"描述\": \"Condoms are a simple to use and very effective at preventing pregnancy when used properly. Using condoms is also the only way to prevent the transmission of sexually transmitted infections (STIs) if you are sexually active. You should always use condoms even if you are using another birth control method if you think you might be at risk of contracting an STI or passing on one.\\nMale condoms are typically made of latex and they fit over the man's penis to prevent the exchange of bodily fluids during sexual intercourse.\\nFemale condoms are also available. These work in a similar way as male condoms, but they are placed inside the woman's vagina. They are not quite as effective as male condoms.\\nUsing condoms along with another birth control method will further reduce your risk of becoming pregnant.\"}, {\"编号\": 7, \"标题\": \"Use spermicide.\", \"描述\": \"Spermicide is a chemical that helps prevent pregnancy by killing sperm. It is available over the counter at drug stores in a variety of forms, including gels and creams. Spermicide is not a highly effective method of birth control on its own, but it can further reduce your risk of pregnancy when combined with other barrier methods.\\nSome condoms contain spermicide for added protection.\"}, {\"编号\": 8, \"标题\": \"Look into other barrier methods of contraception.\", \"描述\": \"You can also prevent pregnancy by using a diaphragm or cervical cap, which is placed inside the vagina before sex to block sperm from entering the cervix.\\nYou must see a doctor to be fitted for these devices, as every woman's anatomy is slightly different.\\nDiaphragms and cervical caps typically must be used in conjunction with spermicide to be effective.\"}, {\"编号\": 9, \"标题\": \"Consider sterilization.\", \"描述\": \"If you are absolutely sure that you do not want to get pregnant now or ever, you can consider seeing a doctor to have a surgical sterilization procedure. This will prevent you from getting pregnant for the rest of your life, so only use this option if you're sure you won't change your mind about wanting to get pregnant in the future.\\nThere are two different kinds of female sterilization, both of which can be performed as outpatient procedures. With tubal ligation, the fallopian tubes are tied closed, which prevents eggs from coming in contact with sperm. With transcervical sterilization, the fallopian tubes are irritated with an instrument, which causes them to form scar tissue that prevents eggs from traveling through them. This type of sterilization can take several months to be effective.\\nIf you have only one sexual partner, he can get sterilized by having a vasectomy. This is an outpatient procedure that prevents a man's sperm from reaching his penis. It is highly effective, although not 100%.\"}, {\"编号\": 10, \"标题\": \"Don't forget about emergency contraceptives.\", \"描述\": \"If your regular birth control plan fails, there are still ways to prevent pregnancy. Emergency contraceptives should be taken within five days of unprotected sex, but they are more effective the sooner they are taken.\\nThere are several different kinds of emergency contraceptive pills available, some of which can be purchased over the counter. These pills do not cause abortions if you are already pregnant; they prevent you from becoming pregnant.\\nEmergency contraceptive pills can be purchased at most pharmacies without a prescription, and they are also available at women's health clinics like Planned Parenthood.\\nThere is also an emergency copper IUD available. You will need to see a doctor to have this inserted.\\nIf you need more information about emergency contraceptives or where to find them, consult Princeton University's Emergency Contraception Website or call their hotline at 1-888-NOT-2-LATE.\\nEmergency contraceptives should not be your primary method of birth control because emergency contraceptives are not as effective as other methods of birth control. For example, if you miss a birth control pill or your condom breaks, you should consider taking emergency contraceptives.\"}], \"小提示\": [\"Remember that no one can make this decision for you. You need to do whatever feels right to you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,066 | How to Avoid Getting in Trouble for Not Doing Your Homework | 1. Using Good Judgment
1-1. Tell the truth.
In most cases, being honest and direct is the best course of action. It shows that you’re willing to own up and take responsibility and that you respect the teacher enough not to try to mislead them with a cooked-up story.
Explain why you didn’t do the homework--maybe you forgot about the assignment, got home late, fell asleep, etc. Don’t sugarcoat your reason, but do use some discretion; if you didn’t do your homework because you were at an all-night kegger, keep your reason general (ie, “I didn’t get home until late”) rather than overly specific (ie, “I was too busy doing keg stands”).
Apologize. After giving your reason, sincerely apologize. Don’t gloss over this part--the sincerity of your apology will impact how likely your teacher is to want to help you. If you don't feel comfortable talking to the teacher directly, feel free to send them an email or leave them a note.
Explain that it won’t happen again--and make sure it doesn’t. Let your teacher know that this was a rare instance of you lapsing on a responsibility and that you’ll be careful that it doesn’t happen again. And--this part is important--keep your word. If you make forgetting your homework habitual, your teacher will not only stop believing your excuses, they’ll rapidly become less sympathetic to your apologies.
Ask for another day to finish the assignment. The best case scenario here is that your teacher will grant you extra time to complete the assignment and won’t penalize you for turning it in past the original deadline. More likely, though, your teacher will offer to let you turn in the assignment late, for partial credit. Don’t gripe about or be ungrateful for partial-credit--it will make it less likely that your teacher will extend you a similar opportunity in the future.
1-2. Explain that you tried but didn’t understand the assignment.
This excuse has the virtue of making it seem like you at least tried to do the homework and that there’s a reasonable cause why you couldn’t finish.
Ask the teacher to help you understand the assignment and to let you have another chance at completing it. This both buys you more time and has the added benefit of getting you one-on-one homework help as well.
1-3. Be creative.
If all else fails and you have to concoct a story, at least make it a good one.
If the story’s creative or amusing enough, your teacher might cut you some slack simply because you didn’t give them one of the same boring excuses they always hear.
For example, maybe it just so happened that your parents went out last night and left you with a family friend who turned out to be a clairvoyant and burned all of your homework because he looked into the future and saw that if he didn’t destroy it all your cat would rip your homework to shreds while you slept and you would breathe in a fatal amount of air-borne paper bits and choke to death.
2. Avoiding Bad Excuses
2-1. Don’t be obvious.
One of the most important parts of getting a little leeway from your teacher is to not insult their intelligence. You’re not the first student to forget homework and try to get out of it. Your teacher has probably heard a list of excuses longer than the number of years you’ve been alive, so don’t go with the first obvious or lame excuse that comes to your head. It probably won’t get you anywhere.
It should be obvious, but don’t use “the dog ate my homework.” You might as well not even bother coming up with an excuse at all.
Don’t just say “I lost it” unless you can come up with a believable set of extenuating circumstances to explain how it got lost. Saying it just got lost randomly is pretty transparent.
2-2. Don’t blame technology.
Saying your printer didn’t work or your computer froze is definitely a last-generation excuse. With the ubiquity of printers and cloud storage, saying technology mysteriously hijacked your homework is a pretty thin excuse.
Instead of blaming the printer or your laptop, etc., explain that you had trouble when you were trying to print (or whatever) the homework right before class but that you’ll email it to your teacher by the end of the day. You can buy more time with that, and quickly type it up.
Just be sure you actually do send it to them by the end of the day--preferably by 5 pm.
2-3. Don’t plead ignorance.
Saying you didn’t know it was due or weren’t in class when it was assigned won’t work, for three big reasons.
First, since it’s your responsibility, not theirs, to make sure you’re up-to-date on assignments, this excuse is pretty much like telling the teacher that it was your own fault.
Second, because, from your teacher’s point of view, an entire classroom of other students managed to find out about and do the homework, so it clearly isn’t as hard as you’re making it out to be.
And finally, the ignorance excuse won’t work because when you’re absent, your teacher expects that you’ll find out everything you missed. If didn’t, your teacher will again see it as your own fault.
3. Avoiding the Situation in the First Place
3-1. Make a homework game-plan.
Relying on excuses to get you out of homework isn’t a good plan for the long-term. If you find yourself frequently forgetting or otherwise not doing your homework, you need a better game-plan.
Start by writing down every assignment and its due date as soon as it’s assigned.
Be sure to write all of your assignments down in the same place so you don’t miss any or have to go on a desperate search every time you want to know what’s due. A day planner, dedicated homework notebook, or scheduling app are all good options.
3-2. Have a homework schedule.
Know when your assignments are due and have a schedule in place that will help you complete each assignment by its due date.
Whenever you get an assignment, estimate how long it will take to complete and set aside the necessary time accordingly.
If it’s an assignment that will take several days or even several weeks, set aside as many blocks of time as you’ll need to complete it over that span of time.
3-3. Make homework a routine.
Set aside a period of time to do homework each night. Preferably make it at the same time every night so it becomes part of your routine.
Don’t procrastinate on homework--don’t let yourself play video games or chat on Facebook until you’ve finished your night’s assignments.
Do the harder assignments first. Getting the harder work out of the way first is a more efficient and rewarding use of your time.
3-4. Use free or in-between times to do homework.
If you find yourself struggling to finish all of your homework because of time constraints, use small bits of downtime to help you make more of a dent in your work.
If you have a study-hall period, a free period, a few minutes between classes, a 10-15 minute bus ride home, etc., use that time to work on homework. Sure, you’d rather be talking to friends or playing on your phone, but if you want to have your homework done, you’ll need to actually take the time to do it.
3-5. Ask for help.
If you find yourself getting bogged down by homework or can’t get the assignments done because you’re struggling to understand the subject matter, ask for help.
Start by approaching the teacher. Explain your difficulties and ask for their help. That’s what your teachers are there for, after all--to help you learn. (And if they show any reluctance to help, remind them of this fact.) They’re the best source of help since they’re the ones making and grading the homework, and having the help of an insider is often invaluable.
Get help from a classmate. If your teacher isn’t able to give as much help as you need, supplement their help with help from a classmate who understands the material and is doing well in the class. If you aren’t sure who that might be, ask your teacher for suggestions.
Get a tutor. Many schools offer free peer-tutoring services that can be a significant help. Ask your teacher or an administrator whether such services are available. If not, consider looking into hiring a tutor. There are a number of professional tutoring services to choose from, or you might try hiring a local college student for tutoring help.
3-6. Cut out distractions.
Like it or not, studying requires focus and concentration. Consequently, a large part of not getting homework done has to do with distractions.
Even if you think you’re a great multi-tasker, trying to do homework while also texting, catching up on Facebook, and tweeting about how much you hate homework is actually hurting you more than helping you get through the process.
Moreover, though multitasking can be an asset for some activities, it isn’t an asset when studying. When you’re multitasking, your mind leaves your current train of thought (like, say, trigonometry) and takes up a new train (maybe texting a friend about tomorrow’s plans), and the result is that you end up doing worse on both.
Find a quiet, distraction-free space to do your studying. The better you’re able to concentrate, the better you’ll do on your work and the more quickly you’ll get through it. Put away or turn off anything you know will distract you (your phone, Facebook alerts, whatever).
If you find yourself being distracted by thoughts of other things you should or want to be doing, keep a piece of paper next to you where you can write down those thoughts as they come up. Don’t dwell on them, just write them down and know you can get back to them later.
Set small goals and reward yourself when you achieve them. For example, set a goal to study for 15-20 minutes straight and then reward yourself with a small treat when you do so.
| {
"create_time": "20230517 10:49:09",
"回答明细": "{\"回答\": \"1. Using Good Judgment\\n1-1. Tell the truth.\\nIn most cases, being honest and direct is the best course of action. It shows that you’re willing to own up and take responsibility and that you respect the teacher enough not to try to mislead them with a cooked-up story.\\nExplain why you didn’t do the homework--maybe you forgot about the assignment, got home late, fell asleep, etc. Don’t sugarcoat your reason, but do use some discretion; if you didn’t do your homework because you were at an all-night kegger, keep your reason general (ie, “I didn’t get home until late”) rather than overly specific (ie, “I was too busy doing keg stands”).\\nApologize. After giving your reason, sincerely apologize. Don’t gloss over this part--the sincerity of your apology will impact how likely your teacher is to want to help you. If you don't feel comfortable talking to the teacher directly, feel free to send them an email or leave them a note.\\nExplain that it won’t happen again--and make sure it doesn’t. Let your teacher know that this was a rare instance of you lapsing on a responsibility and that you’ll be careful that it doesn’t happen again. And--this part is important--keep your word. If you make forgetting your homework habitual, your teacher will not only stop believing your excuses, they’ll rapidly become less sympathetic to your apologies.\\nAsk for another day to finish the assignment. The best case scenario here is that your teacher will grant you extra time to complete the assignment and won’t penalize you for turning it in past the original deadline. More likely, though, your teacher will offer to let you turn in the assignment late, for partial credit. Don’t gripe about or be ungrateful for partial-credit--it will make it less likely that your teacher will extend you a similar opportunity in the future.\\n1-2. Explain that you tried but didn’t understand the assignment.\\nThis excuse has the virtue of making it seem like you at least tried to do the homework and that there’s a reasonable cause why you couldn’t finish.\\nAsk the teacher to help you understand the assignment and to let you have another chance at completing it. This both buys you more time and has the added benefit of getting you one-on-one homework help as well.\\n1-3. Be creative.\\nIf all else fails and you have to concoct a story, at least make it a good one.\\nIf the story’s creative or amusing enough, your teacher might cut you some slack simply because you didn’t give them one of the same boring excuses they always hear.\\nFor example, maybe it just so happened that your parents went out last night and left you with a family friend who turned out to be a clairvoyant and burned all of your homework because he looked into the future and saw that if he didn’t destroy it all your cat would rip your homework to shreds while you slept and you would breathe in a fatal amount of air-borne paper bits and choke to death.\\n2. Avoiding Bad Excuses\\n2-1. Don’t be obvious.\\nOne of the most important parts of getting a little leeway from your teacher is to not insult their intelligence. You’re not the first student to forget homework and try to get out of it. Your teacher has probably heard a list of excuses longer than the number of years you’ve been alive, so don’t go with the first obvious or lame excuse that comes to your head. It probably won’t get you anywhere.\\nIt should be obvious, but don’t use “the dog ate my homework.” You might as well not even bother coming up with an excuse at all.\\nDon’t just say “I lost it” unless you can come up with a believable set of extenuating circumstances to explain how it got lost. Saying it just got lost randomly is pretty transparent.\\n2-2. Don’t blame technology.\\nSaying your printer didn’t work or your computer froze is definitely a last-generation excuse. With the ubiquity of printers and cloud storage, saying technology mysteriously hijacked your homework is a pretty thin excuse.\\nInstead of blaming the printer or your laptop, etc., explain that you had trouble when you were trying to print (or whatever) the homework right before class but that you’ll email it to your teacher by the end of the day. You can buy more time with that, and quickly type it up.\\nJust be sure you actually do send it to them by the end of the day--preferably by 5 pm.\\n2-3. Don’t plead ignorance.\\nSaying you didn’t know it was due or weren’t in class when it was assigned won’t work, for three big reasons.\\nFirst, since it’s your responsibility, not theirs, to make sure you’re up-to-date on assignments, this excuse is pretty much like telling the teacher that it was your own fault.\\nSecond, because, from your teacher’s point of view, an entire classroom of other students managed to find out about and do the homework, so it clearly isn’t as hard as you’re making it out to be.\\nAnd finally, the ignorance excuse won’t work because when you’re absent, your teacher expects that you’ll find out everything you missed. If didn’t, your teacher will again see it as your own fault.\\n3. Avoiding the Situation in the First Place\\n3-1. Make a homework game-plan.\\nRelying on excuses to get you out of homework isn’t a good plan for the long-term. If you find yourself frequently forgetting or otherwise not doing your homework, you need a better game-plan.\\nStart by writing down every assignment and its due date as soon as it’s assigned.\\nBe sure to write all of your assignments down in the same place so you don’t miss any or have to go on a desperate search every time you want to know what’s due. A day planner, dedicated homework notebook, or scheduling app are all good options.\\n3-2. Have a homework schedule.\\nKnow when your assignments are due and have a schedule in place that will help you complete each assignment by its due date.\\nWhenever you get an assignment, estimate how long it will take to complete and set aside the necessary time accordingly.\\nIf it’s an assignment that will take several days or even several weeks, set aside as many blocks of time as you’ll need to complete it over that span of time.\\n3-3. Make homework a routine.\\nSet aside a period of time to do homework each night. Preferably make it at the same time every night so it becomes part of your routine.\\nDon’t procrastinate on homework--don’t let yourself play video games or chat on Facebook until you’ve finished your night’s assignments.\\nDo the harder assignments first. Getting the harder work out of the way first is a more efficient and rewarding use of your time.\\n3-4. Use free or in-between times to do homework.\\nIf you find yourself struggling to finish all of your homework because of time constraints, use small bits of downtime to help you make more of a dent in your work.\\nIf you have a study-hall period, a free period, a few minutes between classes, a 10-15 minute bus ride home, etc., use that time to work on homework. Sure, you’d rather be talking to friends or playing on your phone, but if you want to have your homework done, you’ll need to actually take the time to do it.\\n3-5. Ask for help.\\nIf you find yourself getting bogged down by homework or can’t get the assignments done because you’re struggling to understand the subject matter, ask for help.\\nStart by approaching the teacher. Explain your difficulties and ask for their help. That’s what your teachers are there for, after all--to help you learn. (And if they show any reluctance to help, remind them of this fact.) They’re the best source of help since they’re the ones making and grading the homework, and having the help of an insider is often invaluable.\\nGet help from a classmate. If your teacher isn’t able to give as much help as you need, supplement their help with help from a classmate who understands the material and is doing well in the class. If you aren’t sure who that might be, ask your teacher for suggestions.\\nGet a tutor. Many schools offer free peer-tutoring services that can be a significant help. Ask your teacher or an administrator whether such services are available. If not, consider looking into hiring a tutor. There are a number of professional tutoring services to choose from, or you might try hiring a local college student for tutoring help.\\n3-6. Cut out distractions.\\nLike it or not, studying requires focus and concentration. Consequently, a large part of not getting homework done has to do with distractions.\\nEven if you think you’re a great multi-tasker, trying to do homework while also texting, catching up on Facebook, and tweeting about how much you hate homework is actually hurting you more than helping you get through the process.\\nMoreover, though multitasking can be an asset for some activities, it isn’t an asset when studying. When you’re multitasking, your mind leaves your current train of thought (like, say, trigonometry) and takes up a new train (maybe texting a friend about tomorrow’s plans), and the result is that you end up doing worse on both.\\nFind a quiet, distraction-free space to do your studying. The better you’re able to concentrate, the better you’ll do on your work and the more quickly you’ll get through it. Put away or turn off anything you know will distract you (your phone, Facebook alerts, whatever).\\nIf you find yourself being distracted by thoughts of other things you should or want to be doing, keep a piece of paper next to you where you can write down those thoughts as they come up. Don’t dwell on them, just write them down and know you can get back to them later.\\nSet small goals and reward yourself when you achieve them. For example, set a goal to study for 15-20 minutes straight and then reward yourself with a small treat when you do so.\\n\", \"简要回答\": \"Homework generally isn’t that much fun. But it generally is a requirement that has a pretty decent-sized impact on your grade, so if you want (or need) to do well in a class, getting the homework done is a big deal. So what happens if you forget to do one of the assignments? You have a few options; the first and best is, of course, to not to forget to do it in the first place. But if that’s not an option, there are a few other measures you can take to try to get out of a homework scrape. Read on to find out more.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Good Judgment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tell the truth.\", \"描述\": \"In most cases, being honest and direct is the best course of action. It shows that you’re willing to own up and take responsibility and that you respect the teacher enough not to try to mislead them with a cooked-up story.\\nExplain why you didn’t do the homework--maybe you forgot about the assignment, got home late, fell asleep, etc. Don’t sugarcoat your reason, but do use some discretion; if you didn’t do your homework because you were at an all-night kegger, keep your reason general (ie, “I didn’t get home until late”) rather than overly specific (ie, “I was too busy doing keg stands”).\\nApologize. After giving your reason, sincerely apologize. Don’t gloss over this part--the sincerity of your apology will impact how likely your teacher is to want to help you. If you don't feel comfortable talking to the teacher directly, feel free to send them an email or leave them a note.\\nExplain that it won’t happen again--and make sure it doesn’t. Let your teacher know that this was a rare instance of you lapsing on a responsibility and that you’ll be careful that it doesn’t happen again. And--this part is important--keep your word. If you make forgetting your homework habitual, your teacher will not only stop believing your excuses, they’ll rapidly become less sympathetic to your apologies.\\nAsk for another day to finish the assignment. The best case scenario here is that your teacher will grant you extra time to complete the assignment and won’t penalize you for turning it in past the original deadline. More likely, though, your teacher will offer to let you turn in the assignment late, for partial credit. Don’t gripe about or be ungrateful for partial-credit--it will make it less likely that your teacher will extend you a similar opportunity in the future.\"}, {\"编号\": 2, \"标题\": \"Explain that you tried but didn’t understand the assignment.\", \"描述\": \"This excuse has the virtue of making it seem like you at least tried to do the homework and that there’s a reasonable cause why you couldn’t finish.\\nAsk the teacher to help you understand the assignment and to let you have another chance at completing it. This both buys you more time and has the added benefit of getting you one-on-one homework help as well.\"}, {\"编号\": 3, \"标题\": \"Be creative.\", \"描述\": \"If all else fails and you have to concoct a story, at least make it a good one.\\nIf the story’s creative or amusing enough, your teacher might cut you some slack simply because you didn’t give them one of the same boring excuses they always hear.\\nFor example, maybe it just so happened that your parents went out last night and left you with a family friend who turned out to be a clairvoyant and burned all of your homework because he looked into the future and saw that if he didn’t destroy it all your cat would rip your homework to shreds while you slept and you would breathe in a fatal amount of air-borne paper bits and choke to death.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Bad Excuses\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t be obvious.\", \"描述\": \"One of the most important parts of getting a little leeway from your teacher is to not insult their intelligence. You’re not the first student to forget homework and try to get out of it. Your teacher has probably heard a list of excuses longer than the number of years you’ve been alive, so don’t go with the first obvious or lame excuse that comes to your head. It probably won’t get you anywhere.\\nIt should be obvious, but don’t use “the dog ate my homework.” You might as well not even bother coming up with an excuse at all.\\nDon’t just say “I lost it” unless you can come up with a believable set of extenuating circumstances to explain how it got lost. Saying it just got lost randomly is pretty transparent.\"}, {\"编号\": 2, \"标题\": \"Don’t blame technology.\", \"描述\": \"Saying your printer didn’t work or your computer froze is definitely a last-generation excuse. With the ubiquity of printers and cloud storage, saying technology mysteriously hijacked your homework is a pretty thin excuse.\\nInstead of blaming the printer or your laptop, etc., explain that you had trouble when you were trying to print (or whatever) the homework right before class but that you’ll email it to your teacher by the end of the day. You can buy more time with that, and quickly type it up.\\nJust be sure you actually do send it to them by the end of the day--preferably by 5 pm.\"}, {\"编号\": 3, \"标题\": \"Don’t plead ignorance.\", \"描述\": \"Saying you didn’t know it was due or weren’t in class when it was assigned won’t work, for three big reasons.\\nFirst, since it’s your responsibility, not theirs, to make sure you’re up-to-date on assignments, this excuse is pretty much like telling the teacher that it was your own fault.\\nSecond, because, from your teacher’s point of view, an entire classroom of other students managed to find out about and do the homework, so it clearly isn’t as hard as you’re making it out to be.\\nAnd finally, the ignorance excuse won’t work because when you’re absent, your teacher expects that you’ll find out everything you missed. If didn’t, your teacher will again see it as your own fault.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding the Situation in the First Place\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a homework game-plan.\", \"描述\": \"Relying on excuses to get you out of homework isn’t a good plan for the long-term. If you find yourself frequently forgetting or otherwise not doing your homework, you need a better game-plan.\\nStart by writing down every assignment and its due date as soon as it’s assigned.\\nBe sure to write all of your assignments down in the same place so you don’t miss any or have to go on a desperate search every time you want to know what’s due. A day planner, dedicated homework notebook, or scheduling app are all good options.\"}, {\"编号\": 2, \"标题\": \"Have a homework schedule.\", \"描述\": \"Know when your assignments are due and have a schedule in place that will help you complete each assignment by its due date.\\nWhenever you get an assignment, estimate how long it will take to complete and set aside the necessary time accordingly.\\nIf it’s an assignment that will take several days or even several weeks, set aside as many blocks of time as you’ll need to complete it over that span of time.\"}, {\"编号\": 3, \"标题\": \"Make homework a routine.\", \"描述\": \"Set aside a period of time to do homework each night. Preferably make it at the same time every night so it becomes part of your routine.\\nDon’t procrastinate on homework--don’t let yourself play video games or chat on Facebook until you’ve finished your night’s assignments.\\nDo the harder assignments first. Getting the harder work out of the way first is a more efficient and rewarding use of your time.\"}, {\"编号\": 4, \"标题\": \"Use free or in-between times to do homework.\", \"描述\": \"If you find yourself struggling to finish all of your homework because of time constraints, use small bits of downtime to help you make more of a dent in your work.\\nIf you have a study-hall period, a free period, a few minutes between classes, a 10-15 minute bus ride home, etc., use that time to work on homework. Sure, you’d rather be talking to friends or playing on your phone, but if you want to have your homework done, you’ll need to actually take the time to do it.\"}, {\"编号\": 5, \"标题\": \"Ask for help.\", \"描述\": \"If you find yourself getting bogged down by homework or can’t get the assignments done because you’re struggling to understand the subject matter, ask for help.\\nStart by approaching the teacher. Explain your difficulties and ask for their help. That’s what your teachers are there for, after all--to help you learn. (And if they show any reluctance to help, remind them of this fact.) They’re the best source of help since they’re the ones making and grading the homework, and having the help of an insider is often invaluable.\\nGet help from a classmate. If your teacher isn’t able to give as much help as you need, supplement their help with help from a classmate who understands the material and is doing well in the class. If you aren’t sure who that might be, ask your teacher for suggestions.\\nGet a tutor. Many schools offer free peer-tutoring services that can be a significant help. Ask your teacher or an administrator whether such services are available. If not, consider looking into hiring a tutor. There are a number of professional tutoring services to choose from, or you might try hiring a local college student for tutoring help.\"}, {\"编号\": 6, \"标题\": \"Cut out distractions.\", \"描述\": \"Like it or not, studying requires focus and concentration. Consequently, a large part of not getting homework done has to do with distractions.\\nEven if you think you’re a great multi-tasker, trying to do homework while also texting, catching up on Facebook, and tweeting about how much you hate homework is actually hurting you more than helping you get through the process.\\nMoreover, though multitasking can be an asset for some activities, it isn’t an asset when studying. When you’re multitasking, your mind leaves your current train of thought (like, say, trigonometry) and takes up a new train (maybe texting a friend about tomorrow’s plans), and the result is that you end up doing worse on both.\\nFind a quiet, distraction-free space to do your studying. The better you’re able to concentrate, the better you’ll do on your work and the more quickly you’ll get through it. Put away or turn off anything you know will distract you (your phone, Facebook alerts, whatever).\\nIf you find yourself being distracted by thoughts of other things you should or want to be doing, keep a piece of paper next to you where you can write down those thoughts as they come up. Don’t dwell on them, just write them down and know you can get back to them later.\\nSet small goals and reward yourself when you achieve them. For example, set a goal to study for 15-20 minutes straight and then reward yourself with a small treat when you do so.\"}]}]}}",
"问题明细": "",
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3,067 | How to Avoid Glyphosate Residue | 1. Cutting Glyphosate from Your Diet
1-1. Avoid having non-organic oats and grains.
Many farmers spray their oats and simple grains, like barley or quinoa, with glyphosate so they dry out more and get a better harvest. Check the label or packaging to see if the grain you buy is from an organic source since they won’t have any chemical treatments on them. If you can’t tell if a product is organic or contains glyphosate, then check online to see if there is more information on it.
Glyphosate can be found in cereals, bread, oatmeal, and granola bars.
Glyphosate isn’t listed in the ingredients section on processed foods, so your food may have trace amounts of glyphosate in it.
The FDA and EPA have set maximum glyphosate levels for foods and produce so you aren’t exposed to dangerous levels.
You do not need to get rid of any foods in your pantry that already contain glyphosate since most concerns are over long-term exposure.
1-2. Buy organic produce to avoid any herbicides or pesticides.
Even though farmers use glyphosates on a variety of produce, organic foods don’t use any chemical treatments to protect against weeds or pests. Shop from the organic section at your local grocery store so you can find untreated produce to use in your meals. Store any organic fruits and vegetables away from other fresh produce you have since the chemical could cross-contaminate one another.
Some common produce that has glyphosate are soybeans, peas, carrots, sweet potatoes, and corn.
There may be trace amounts of glyphosate in organic food due to wind-blown contamination.
Organic foods tend to be more expensive than non-organic or processed foods.
1-3. Look for foods labeled “glyphosate-free” to avoid any contamination.
Some foods may be certified as “glyphosate-free” after the product is tested for contaminants. Inspect the packaging of the food you want to buy to see if they have the term “glyphosate-free” printed anywhere. If you find the certification on the package, then the food is safe to eat without any contamination from the chemical. If not, there still may be trace amounts of glyphosate in the food.
You can also buy products labeled as “organic” or “non-GMO” since they won’t be treated with chemicals. There still may be trace amounts of glyphosate present if there was cross-contamination.
1-4. Try growing your own produce to ensure your produce is glyphosate-free.
You can either grow the produce near a bright window in your kitchen or you can start an outdoor garden. Choose organic seeds or cuttings from organic produce you’ve already bought to start your produce garden. Take care of each of the plants so they can produce fruit and vegetables you can use without the risk of glyphosate contamination.
Some simple things you can grow at home easily are tomatoes, salad greens, and herbs.
1-5. Support groups trying to ban glyphosate to prevent future contamination.
Many advocacy groups are taking a stand against glyphosate and trying to ban it. Search online for anti-glyphosate petitions you can sign or foundations you can donate to so you can support them. Tell other people about glyphosate research and how it could affect them to get involved as well.
Do research on glyphosate thoroughly before telling others about it so you don’t spread misinformation to other people.
2. Cleaning Contaminated Produce
2-1. Wash produce in a baking soda solution for an effective cleaning method.
Combine 1 teaspoon (5 g) of baking soda with 2 cups (470 ml) of cold tap water and stir them together until it’s thoroughly mixed. Put the produce you want to wash in the solution and let it soak for up to 15 minutes. The baking soda in the solution will help lift and remove any glyphosate residue from the produce so it’s safer to eat.
Wash your fruits or vegetables even if they have an inedible outer layer, such as bananas or oranges. Glyphosate could stick to the outside and contaminate other items it comes into contact with.
You can mix more of the solution if you need to. Always maintain a 1 teaspoon (5 g) to 2 c (470 ml) ratio so you don’t affect the flavor of the produce.
You can also use a commercial produce-cleaning spray from your local grocery store if you want, though it may not be as effective as baking soda.
2-2. Rinse the produce under tap water to clean off the baking soda solution.
Set a colander in your sink and pour the produce into it. Run clean water from your sink over the produce for 1-2 minutes, shaking and moving the fruits and vegetables around so they’re rinsed evenly. When you’re finished, turn off your faucet and shake out any excess water so they aren’t wet.
Avoid soaking your produce to rinse it since the glyphosate residue may stay in the water and stick to your food.
2-3. Dry your produce with a paper towel to remove any stuck-on residue.
Take the produce out of your colander and dry it individually on separate paper towels. Wipe the produce completely clean to remove any leftover residue that might still stick to the surface. Set the dry produce in a bowl or container to store it so it doesn’t get contaminated by other unwashed items.
Don’t use the same paper towel for different produce items since you may reapply the residue.
2-4. Cut off the outer layer of produce if you want to get rid of absorbed contamination.
Glyphosate residue can absorb into the produce through the rind or peel so it still may be contaminated even if you wash it. Use a peeler or a knife to cut off the outer skin on the fruits or vegetables and throw the peels away to avoid any contamination risks.
Tips
You can never remove 100% of glyphosate contamination.[12]
X
Research source
Warnings
Glyphosate is still being tested by the EPA and FDA to determine its risk level or if contamination has adverse effects on humans. As of July 2019, there is no evidence or risk of harmful effects.[13]
X
Trustworthy Source
United States Environmental Protection Agency
Independent U.S. government agency responsible for promoting safe environmental practices
Go to source
| {
"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Cutting Glyphosate from Your Diet\\n1-1. Avoid having non-organic oats and grains.\\nMany farmers spray their oats and simple grains, like barley or quinoa, with glyphosate so they dry out more and get a better harvest. Check the label or packaging to see if the grain you buy is from an organic source since they won’t have any chemical treatments on them. If you can’t tell if a product is organic or contains glyphosate, then check online to see if there is more information on it.\\nGlyphosate can be found in cereals, bread, oatmeal, and granola bars.\\nGlyphosate isn’t listed in the ingredients section on processed foods, so your food may have trace amounts of glyphosate in it.\\nThe FDA and EPA have set maximum glyphosate levels for foods and produce so you aren’t exposed to dangerous levels.\\nYou do not need to get rid of any foods in your pantry that already contain glyphosate since most concerns are over long-term exposure.\\n1-2. Buy organic produce to avoid any herbicides or pesticides.\\nEven though farmers use glyphosates on a variety of produce, organic foods don’t use any chemical treatments to protect against weeds or pests. Shop from the organic section at your local grocery store so you can find untreated produce to use in your meals. Store any organic fruits and vegetables away from other fresh produce you have since the chemical could cross-contaminate one another.\\nSome common produce that has glyphosate are soybeans, peas, carrots, sweet potatoes, and corn.\\nThere may be trace amounts of glyphosate in organic food due to wind-blown contamination.\\nOrganic foods tend to be more expensive than non-organic or processed foods.\\n1-3. Look for foods labeled “glyphosate-free” to avoid any contamination.\\nSome foods may be certified as “glyphosate-free” after the product is tested for contaminants. Inspect the packaging of the food you want to buy to see if they have the term “glyphosate-free” printed anywhere. If you find the certification on the package, then the food is safe to eat without any contamination from the chemical. If not, there still may be trace amounts of glyphosate in the food.\\nYou can also buy products labeled as “organic” or “non-GMO” since they won’t be treated with chemicals. There still may be trace amounts of glyphosate present if there was cross-contamination.\\n1-4. Try growing your own produce to ensure your produce is glyphosate-free.\\nYou can either grow the produce near a bright window in your kitchen or you can start an outdoor garden. Choose organic seeds or cuttings from organic produce you’ve already bought to start your produce garden. Take care of each of the plants so they can produce fruit and vegetables you can use without the risk of glyphosate contamination.\\nSome simple things you can grow at home easily are tomatoes, salad greens, and herbs.\\n1-5. Support groups trying to ban glyphosate to prevent future contamination.\\nMany advocacy groups are taking a stand against glyphosate and trying to ban it. Search online for anti-glyphosate petitions you can sign or foundations you can donate to so you can support them. Tell other people about glyphosate research and how it could affect them to get involved as well.\\nDo research on glyphosate thoroughly before telling others about it so you don’t spread misinformation to other people.\\n2. Cleaning Contaminated Produce\\n2-1. Wash produce in a baking soda solution for an effective cleaning method.\\nCombine 1 teaspoon (5 g) of baking soda with 2 cups (470 ml) of cold tap water and stir them together until it’s thoroughly mixed. Put the produce you want to wash in the solution and let it soak for up to 15 minutes. The baking soda in the solution will help lift and remove any glyphosate residue from the produce so it’s safer to eat.\\nWash your fruits or vegetables even if they have an inedible outer layer, such as bananas or oranges. Glyphosate could stick to the outside and contaminate other items it comes into contact with.\\nYou can mix more of the solution if you need to. Always maintain a 1 teaspoon (5 g) to 2 c (470 ml) ratio so you don’t affect the flavor of the produce.\\nYou can also use a commercial produce-cleaning spray from your local grocery store if you want, though it may not be as effective as baking soda.\\n2-2. Rinse the produce under tap water to clean off the baking soda solution.\\nSet a colander in your sink and pour the produce into it. Run clean water from your sink over the produce for 1-2 minutes, shaking and moving the fruits and vegetables around so they’re rinsed evenly. When you’re finished, turn off your faucet and shake out any excess water so they aren’t wet.\\nAvoid soaking your produce to rinse it since the glyphosate residue may stay in the water and stick to your food.\\n2-3. Dry your produce with a paper towel to remove any stuck-on residue.\\nTake the produce out of your colander and dry it individually on separate paper towels. Wipe the produce completely clean to remove any leftover residue that might still stick to the surface. Set the dry produce in a bowl or container to store it so it doesn’t get contaminated by other unwashed items.\\nDon’t use the same paper towel for different produce items since you may reapply the residue.\\n2-4. Cut off the outer layer of produce if you want to get rid of absorbed contamination.\\nGlyphosate residue can absorb into the produce through the rind or peel so it still may be contaminated even if you wash it. Use a peeler or a knife to cut off the outer skin on the fruits or vegetables and throw the peels away to avoid any contamination risks.\\nTips\\nYou can never remove 100% of glyphosate contamination.[12]\\nX\\nResearch source\\nWarnings\\nGlyphosate is still being tested by the EPA and FDA to determine its risk level or if contamination has adverse effects on humans. As of July 2019, there is no evidence or risk of harmful effects.[13]\\nX\\nTrustworthy Source\\nUnited States Environmental Protection Agency\\nIndependent U.S. government agency responsible for promoting safe environmental practices\\nGo to source\\n\", \"简要回答\": \"Glyphosate is a widely-used chemical herbicide primarily used in the product Roundup, and it could have possible links to cancer with prolonged exposure. While the overall risk is still not known entirely, you can take steps to eliminate glyphosate from your diet. Do your best to avoid foods that have high levels of glyphosate, such as oats or soy, and look for foods that are free from any herbicides. If you have fresh produce, you can wash and rinse some of the contamination off to reduce the amount you’re eating. With a bit of work, you can cut out a majority of the chemical from your regular diet!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cutting Glyphosate from Your Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid having non-organic oats and grains.\", \"描述\": \"Many farmers spray their oats and simple grains, like barley or quinoa, with glyphosate so they dry out more and get a better harvest. Check the label or packaging to see if the grain you buy is from an organic source since they won’t have any chemical treatments on them. If you can’t tell if a product is organic or contains glyphosate, then check online to see if there is more information on it.\\nGlyphosate can be found in cereals, bread, oatmeal, and granola bars.\\nGlyphosate isn’t listed in the ingredients section on processed foods, so your food may have trace amounts of glyphosate in it.\\nThe FDA and EPA have set maximum glyphosate levels for foods and produce so you aren’t exposed to dangerous levels.\\nYou do not need to get rid of any foods in your pantry that already contain glyphosate since most concerns are over long-term exposure.\"}, {\"编号\": 2, \"标题\": \"Buy organic produce to avoid any herbicides or pesticides.\", \"描述\": \"Even though farmers use glyphosates on a variety of produce, organic foods don’t use any chemical treatments to protect against weeds or pests. Shop from the organic section at your local grocery store so you can find untreated produce to use in your meals. Store any organic fruits and vegetables away from other fresh produce you have since the chemical could cross-contaminate one another.\\nSome common produce that has glyphosate are soybeans, peas, carrots, sweet potatoes, and corn.\\nThere may be trace amounts of glyphosate in organic food due to wind-blown contamination.\\nOrganic foods tend to be more expensive than non-organic or processed foods.\"}, {\"编号\": 3, \"标题\": \"Look for foods labeled “glyphosate-free” to avoid any contamination.\", \"描述\": \"Some foods may be certified as “glyphosate-free” after the product is tested for contaminants. Inspect the packaging of the food you want to buy to see if they have the term “glyphosate-free” printed anywhere. If you find the certification on the package, then the food is safe to eat without any contamination from the chemical. If not, there still may be trace amounts of glyphosate in the food.\\nYou can also buy products labeled as “organic” or “non-GMO” since they won’t be treated with chemicals. There still may be trace amounts of glyphosate present if there was cross-contamination.\"}, {\"编号\": 4, \"标题\": \"Try growing your own produce to ensure your produce is glyphosate-free.\", \"描述\": \"You can either grow the produce near a bright window in your kitchen or you can start an outdoor garden. Choose organic seeds or cuttings from organic produce you’ve already bought to start your produce garden. Take care of each of the plants so they can produce fruit and vegetables you can use without the risk of glyphosate contamination.\\nSome simple things you can grow at home easily are tomatoes, salad greens, and herbs.\"}, {\"编号\": 5, \"标题\": \"Support groups trying to ban glyphosate to prevent future contamination.\", \"描述\": \"Many advocacy groups are taking a stand against glyphosate and trying to ban it. Search online for anti-glyphosate petitions you can sign or foundations you can donate to so you can support them. Tell other people about glyphosate research and how it could affect them to get involved as well.\\nDo research on glyphosate thoroughly before telling others about it so you don’t spread misinformation to other people.\"}]}, {\"编号\": 2, \"标题\": \"Cleaning Contaminated Produce\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wash produce in a baking soda solution for an effective cleaning method.\", \"描述\": \"Combine 1 teaspoon (5 g) of baking soda with 2 cups (470 ml) of cold tap water and stir them together until it’s thoroughly mixed. Put the produce you want to wash in the solution and let it soak for up to 15 minutes. The baking soda in the solution will help lift and remove any glyphosate residue from the produce so it’s safer to eat.\\nWash your fruits or vegetables even if they have an inedible outer layer, such as bananas or oranges. Glyphosate could stick to the outside and contaminate other items it comes into contact with.\\nYou can mix more of the solution if you need to. Always maintain a 1 teaspoon (5 g) to 2 c (470 ml) ratio so you don’t affect the flavor of the produce.\\nYou can also use a commercial produce-cleaning spray from your local grocery store if you want, though it may not be as effective as baking soda.\"}, {\"编号\": 2, \"标题\": \"Rinse the produce under tap water to clean off the baking soda solution.\", \"描述\": \"Set a colander in your sink and pour the produce into it. Run clean water from your sink over the produce for 1-2 minutes, shaking and moving the fruits and vegetables around so they’re rinsed evenly. When you’re finished, turn off your faucet and shake out any excess water so they aren’t wet.\\nAvoid soaking your produce to rinse it since the glyphosate residue may stay in the water and stick to your food.\"}, {\"编号\": 3, \"标题\": \"Dry your produce with a paper towel to remove any stuck-on residue.\", \"描述\": \"Take the produce out of your colander and dry it individually on separate paper towels. Wipe the produce completely clean to remove any leftover residue that might still stick to the surface. Set the dry produce in a bowl or container to store it so it doesn’t get contaminated by other unwashed items.\\nDon’t use the same paper towel for different produce items since you may reapply the residue.\"}, {\"编号\": 4, \"标题\": \"Cut off the outer layer of produce if you want to get rid of absorbed contamination.\", \"描述\": \"Glyphosate residue can absorb into the produce through the rind or peel so it still may be contaminated even if you wash it. Use a peeler or a knife to cut off the outer skin on the fruits or vegetables and throw the peels away to avoid any contamination risks.\"}], \"小提示\": [\"You can never remove 100% of glyphosate contamination.[12]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Glyphosate is still being tested by the EPA and FDA to determine its risk level or if contamination has adverse effects on humans. As of July 2019, there is no evidence or risk of harmful effects.[13]\\nX\\nTrustworthy Source\\nUnited States Environmental Protection Agency\\nIndependent U.S. government agency responsible for promoting safe environmental practices\\nGo to source\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,068 | How to Avoid Gnat Bites | 1. Using Chemical Bug Repellent
1-1. Use a DEET-based chemical repellent.
DEET (N, N-diethyl-meta-tolumide) is the most effective chemical ingredient for repelling bugs. Apply bug repellent containing DEET to all exposed areas of skin before going outside. Be sure to reapply the repellent according to the product's label's instructions.
Make sure not to use DEET-based repellents when wearing sunglasses or plastic eyeglass lenses, as the chemical can dissolve plastics and some synthetic materials.
A few studies have suggested there can be adverse side effects to DEET. DEET-containing repellents have however been approved by the EPA and the Center for Disease Control as safe for long-term human use when used according to the label instructions.
1-2. Apply a Picaridin-based repellent.
Picaridin is a synthetic compound derived from plant extract. It is man-made like DEET, but a compound rather than a chemical. Picaridin has not been as widely tested as DEET, but current studies show it to be just as effective, and it is not harmful to any materials. Many of the major bug repellent producers, such as Cutter, carry repellents based on Picaridin.
1-3. Spray permethrin repellent on clothing.
Permethrin is both a repellent and insecticide, meaning that has the ability to kill bugs on contact as well as repel them by scent. It is recommended by the EPA (U.S. Environmental Protection Agency) for use on clothing, shoes, bed nets, and camping gear.
Spray only on fabrics and do not spray on clothing while you're wearing it. Use only repellents and permethrin-based products that have specific instructions for treating clothing.
After an item has been sprayed with a product containing permethrin, the fabric will repel insects through several washings.
2. Using Bug Repellent with Natural Ingredients
2-1. Try lemon eucalyptus oil.
Some people are more comfortable with natural instead of chemical repellents. Lemon eucalyptus oil has been proven to repel bugs. It is sometimes recommended by pediatricians as an alternative to DEET or Picaridin. Like DEET-based repellents, repellents containing lemon eucalyptus oil are recommended by the CDC (Center for Disease Control) as an effective and safe way to repel bugs.
You can buy many repellents based on the oil, such as Repel's Lemon Eucalyptus Repellent. These are not all-natural repellents, but are based on the oil.
Make your own. A natural, homemade lemon eucalyptus repellent should consist of around 10% lemon eucalyptus oil mixed with a carrier oil, such as witch hazel, vodka, or olive oil. Take a 4 oz clean spray bottle and fill it with 2 ounces of distilled or boiled water. Add 1 ounce of witch hazel or vodka then about 50 to 75 drops of essential oil.
Avoid using any product containing lemon eucalyptus oil on children under three years old.
2-2. Apply other botanical oils.
Other kinds of natural oils may repel gnats. You can purchase either the oil itself or a repellent containing it. Oil of citronella, lemongrass, cedarwood, garlic, spearmint, lemon mint or cinnamon are common and can be sprayed on your skin or in places where gnats gather.
To make a natural insect repellent spray using an essential oil, mix the essential oil with the carrier oil or alcohol, using the same process as for lemon eucalyptus oil. If making a large batch, mix the repellent so it's 5-10% essential oil, or 1 part essential oil with 10-20 parts carrier oil or alcohol. For a smaller batch, use 10-25 drops (total) of essential oils and 2 tablespoons of a carrier oil or alcohol. Rub or spray the natural insect repellent onto skin or clothing, using care to avoid the sensitive eye area.
You can also crush fresh leaves of these plants and rub the leaves on your skin to deter gnats that bite. You will need to reapply oils or leaves about every half an hour, since they provide only about 20-30 minutes of protection.
3. Wearing the Appropriate Attire
3-1. Wear loose-fitting clothing.
Gnats cannot bite through clothing, so an easy way to avoid getting bit is to wear clothing that fits loosely. Tight clothing can stretch over the skin and provide holes in the fabric that gnats can bite you through.
3-2. Choose long clothing.
Long sleeve shirts, gloves, and jeans, for example, provide good coverage. This is especially helpful in summer and early autumn when bugs are more active.
3-3. Use netting to protect your face and neck.
This is a good short-term solution when you are faced with a large number of gnats. Tie ordinary garden netting over your head. Wearing a hat makes this easier. Throw the netting over your head or hat, wrap it loosely around your neck, and either tuck it into your shirt or tie loosely with a piece of strong. This will protect your head and neck while still allowing you to see.
3-4. Try permethrin-treated clothing.
In extreme cases, you may wish to buy permethrin-treated clothing to cover your entire body. It is the only insect repellent currently used during clothing factory production. You may choose to buy this clothing instead of spraying your own clothing with permethrin. It is EPA-approved as safe for everyone, including children, to wear, and kills and repels bugs.
4. Optimizing Your Environment Against Gnats
4-1. Seal off your house.
Gnats can often be a problem while you are inside. If they are in your house, make sure that you close all your doors and windows.
Seal any unnecessary openings. If necessary, use tape or chalk to close gaps under door frames or around window edges. You can use silicone caulk to seal cracks and crevices in baseboards, cupboards, sinks, electrical outlets and so on. You may want to buy a caulking gun to make this process easier.
Install screens on the outside of your windows, doors, and heating and cooling vents that are small enough that gnats can not get through. Charcoal fiberglass screens work best.
Remove anything around the exterior that may attract gnats. Stacked firewood, leaves, debris, garbage, and standing water can all attract gnats. Keep these at least 18 inches from the exterior of the house.
4-2. Place nets over outdoor or exterior areas.
Loose garden netting can be used to cover an outdoor dinner table or a camping tent. Or you can buy removable screens to cover porch or deck areas. use staples or splines to keep them in place.
4-3. Drive gnats away with fans.
A good short-term solution is to keep air circulating in the area where you are. Fans will drive gnats away, and the airflow prevents them from landing on and biting you. This is a good short-term solution for either indoors or outdoors.
4-4. Grow plants that repel gnats.
A variety of common garden plants and flowers contain elements that are likely to repel gnats. These include geraniums, lemon thyme, lavender, and Mexican marigolds.
Geranium flowers contain citronella, which appears to strongly repel gnats and is a common ingredient in commercial repellents. Grow geraniums in hanging planters on your porch or patio to repel gnats.
Lemon thyme is a perennial herb with leaves that contain citronella. You can grow it in your garden in the sun.
Lavender has a scent that is pleasant to humans but very unpleasant to gnats. You can grow in the ground or in a pot.
Mexican marigolds have a musty smell the drives away gnats and other flying insects. Grow in your garden in full sunlight.
Tips
Avoid standing water. These are breeding grounds for mosquitoes and gnats.
Avoid going out when gnats are the most active – dawn and dusk.
Avoid wearing strongly scented soaps, shampoos, deodorants, and perfumes/colognes.
| {
"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Using Chemical Bug Repellent\\n1-1. Use a DEET-based chemical repellent.\\nDEET (N, N-diethyl-meta-tolumide) is the most effective chemical ingredient for repelling bugs. Apply bug repellent containing DEET to all exposed areas of skin before going outside. Be sure to reapply the repellent according to the product's label's instructions. \\nMake sure not to use DEET-based repellents when wearing sunglasses or plastic eyeglass lenses, as the chemical can dissolve plastics and some synthetic materials.\\nA few studies have suggested there can be adverse side effects to DEET. DEET-containing repellents have however been approved by the EPA and the Center for Disease Control as safe for long-term human use when used according to the label instructions.\\n1-2. Apply a Picaridin-based repellent.\\nPicaridin is a synthetic compound derived from plant extract. It is man-made like DEET, but a compound rather than a chemical. Picaridin has not been as widely tested as DEET, but current studies show it to be just as effective, and it is not harmful to any materials. Many of the major bug repellent producers, such as Cutter, carry repellents based on Picaridin.\\n1-3. Spray permethrin repellent on clothing.\\nPermethrin is both a repellent and insecticide, meaning that has the ability to kill bugs on contact as well as repel them by scent. It is recommended by the EPA (U.S. Environmental Protection Agency) for use on clothing, shoes, bed nets, and camping gear.\\nSpray only on fabrics and do not spray on clothing while you're wearing it. Use only repellents and permethrin-based products that have specific instructions for treating clothing.\\nAfter an item has been sprayed with a product containing permethrin, the fabric will repel insects through several washings.\\n2. Using Bug Repellent with Natural Ingredients\\n2-1. Try lemon eucalyptus oil.\\nSome people are more comfortable with natural instead of chemical repellents. Lemon eucalyptus oil has been proven to repel bugs. It is sometimes recommended by pediatricians as an alternative to DEET or Picaridin. Like DEET-based repellents, repellents containing lemon eucalyptus oil are recommended by the CDC (Center for Disease Control) as an effective and safe way to repel bugs.\\nYou can buy many repellents based on the oil, such as Repel's Lemon Eucalyptus Repellent. These are not all-natural repellents, but are based on the oil.\\nMake your own. A natural, homemade lemon eucalyptus repellent should consist of around 10% lemon eucalyptus oil mixed with a carrier oil, such as witch hazel, vodka, or olive oil. Take a 4 oz clean spray bottle and fill it with 2 ounces of distilled or boiled water. Add 1 ounce of witch hazel or vodka then about 50 to 75 drops of essential oil.\\nAvoid using any product containing lemon eucalyptus oil on children under three years old.\\n2-2. Apply other botanical oils.\\nOther kinds of natural oils may repel gnats. You can purchase either the oil itself or a repellent containing it. Oil of citronella, lemongrass, cedarwood, garlic, spearmint, lemon mint or cinnamon are common and can be sprayed on your skin or in places where gnats gather.\\nTo make a natural insect repellent spray using an essential oil, mix the essential oil with the carrier oil or alcohol, using the same process as for lemon eucalyptus oil. If making a large batch, mix the repellent so it's 5-10% essential oil, or 1 part essential oil with 10-20 parts carrier oil or alcohol. For a smaller batch, use 10-25 drops (total) of essential oils and 2 tablespoons of a carrier oil or alcohol. Rub or spray the natural insect repellent onto skin or clothing, using care to avoid the sensitive eye area.\\nYou can also crush fresh leaves of these plants and rub the leaves on your skin to deter gnats that bite. You will need to reapply oils or leaves about every half an hour, since they provide only about 20-30 minutes of protection.\\n3. Wearing the Appropriate Attire\\n3-1. Wear loose-fitting clothing.\\nGnats cannot bite through clothing, so an easy way to avoid getting bit is to wear clothing that fits loosely. Tight clothing can stretch over the skin and provide holes in the fabric that gnats can bite you through.\\n3-2. Choose long clothing.\\nLong sleeve shirts, gloves, and jeans, for example, provide good coverage. This is especially helpful in summer and early autumn when bugs are more active.\\n3-3. Use netting to protect your face and neck.\\nThis is a good short-term solution when you are faced with a large number of gnats. Tie ordinary garden netting over your head. Wearing a hat makes this easier. Throw the netting over your head or hat, wrap it loosely around your neck, and either tuck it into your shirt or tie loosely with a piece of strong. This will protect your head and neck while still allowing you to see.\\n3-4. Try permethrin-treated clothing.\\nIn extreme cases, you may wish to buy permethrin-treated clothing to cover your entire body. It is the only insect repellent currently used during clothing factory production. You may choose to buy this clothing instead of spraying your own clothing with permethrin. It is EPA-approved as safe for everyone, including children, to wear, and kills and repels bugs.\\n4. Optimizing Your Environment Against Gnats\\n4-1. Seal off your house.\\nGnats can often be a problem while you are inside. If they are in your house, make sure that you close all your doors and windows.\\nSeal any unnecessary openings. If necessary, use tape or chalk to close gaps under door frames or around window edges. You can use silicone caulk to seal cracks and crevices in baseboards, cupboards, sinks, electrical outlets and so on. You may want to buy a caulking gun to make this process easier.\\nInstall screens on the outside of your windows, doors, and heating and cooling vents that are small enough that gnats can not get through. Charcoal fiberglass screens work best. \\nRemove anything around the exterior that may attract gnats. Stacked firewood, leaves, debris, garbage, and standing water can all attract gnats. Keep these at least 18 inches from the exterior of the house.\\n4-2. Place nets over outdoor or exterior areas.\\nLoose garden netting can be used to cover an outdoor dinner table or a camping tent. Or you can buy removable screens to cover porch or deck areas. use staples or splines to keep them in place.\\n4-3. Drive gnats away with fans.\\nA good short-term solution is to keep air circulating in the area where you are. Fans will drive gnats away, and the airflow prevents them from landing on and biting you. This is a good short-term solution for either indoors or outdoors.\\n4-4. Grow plants that repel gnats.\\nA variety of common garden plants and flowers contain elements that are likely to repel gnats. These include geraniums, lemon thyme, lavender, and Mexican marigolds.\\nGeranium flowers contain citronella, which appears to strongly repel gnats and is a common ingredient in commercial repellents. Grow geraniums in hanging planters on your porch or patio to repel gnats.\\nLemon thyme is a perennial herb with leaves that contain citronella. You can grow it in your garden in the sun.\\nLavender has a scent that is pleasant to humans but very unpleasant to gnats. You can grow in the ground or in a pot.\\nMexican marigolds have a musty smell the drives away gnats and other flying insects. Grow in your garden in full sunlight.\\nTips\\nAvoid standing water. These are breeding grounds for mosquitoes and gnats.\\nAvoid going out when gnats are the most active – dawn and dusk.\\nAvoid wearing strongly scented soaps, shampoos, deodorants, and perfumes/colognes.\\n\", \"简要回答\": \"Gnats are small, flying insects and resemble small mosquitoes. They often appear in large swarms called “mating swarms.” Like mosquitoes, there are biting and non-biting species of gnats. Though gnats do not carry infectious diseases, a gnat bite can cause swelling and irritation to the injured area and has the potential to cause a bacterial infection.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Chemical Bug Repellent\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a DEET-based chemical repellent.\", \"描述\": \"DEET (N, N-diethyl-meta-tolumide) is the most effective chemical ingredient for repelling bugs. Apply bug repellent containing DEET to all exposed areas of skin before going outside. Be sure to reapply the repellent according to the product's label's instructions. \\nMake sure not to use DEET-based repellents when wearing sunglasses or plastic eyeglass lenses, as the chemical can dissolve plastics and some synthetic materials.\\nA few studies have suggested there can be adverse side effects to DEET. DEET-containing repellents have however been approved by the EPA and the Center for Disease Control as safe for long-term human use when used according to the label instructions.\"}, {\"编号\": 2, \"标题\": \"Apply a Picaridin-based repellent.\", \"描述\": \"Picaridin is a synthetic compound derived from plant extract. It is man-made like DEET, but a compound rather than a chemical. Picaridin has not been as widely tested as DEET, but current studies show it to be just as effective, and it is not harmful to any materials. Many of the major bug repellent producers, such as Cutter, carry repellents based on Picaridin.\"}, {\"编号\": 3, \"标题\": \"Spray permethrin repellent on clothing.\", \"描述\": \"Permethrin is both a repellent and insecticide, meaning that has the ability to kill bugs on contact as well as repel them by scent. It is recommended by the EPA (U.S. Environmental Protection Agency) for use on clothing, shoes, bed nets, and camping gear.\\nSpray only on fabrics and do not spray on clothing while you're wearing it. Use only repellents and permethrin-based products that have specific instructions for treating clothing.\\nAfter an item has been sprayed with a product containing permethrin, the fabric will repel insects through several washings.\"}]}, {\"编号\": 2, \"标题\": \"Using Bug Repellent with Natural Ingredients\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try lemon eucalyptus oil.\", \"描述\": \"Some people are more comfortable with natural instead of chemical repellents. Lemon eucalyptus oil has been proven to repel bugs. It is sometimes recommended by pediatricians as an alternative to DEET or Picaridin. Like DEET-based repellents, repellents containing lemon eucalyptus oil are recommended by the CDC (Center for Disease Control) as an effective and safe way to repel bugs.\\nYou can buy many repellents based on the oil, such as Repel's Lemon Eucalyptus Repellent. These are not all-natural repellents, but are based on the oil.\\nMake your own. A natural, homemade lemon eucalyptus repellent should consist of around 10% lemon eucalyptus oil mixed with a carrier oil, such as witch hazel, vodka, or olive oil. Take a 4 oz clean spray bottle and fill it with 2 ounces of distilled or boiled water. Add 1 ounce of witch hazel or vodka then about 50 to 75 drops of essential oil.\\nAvoid using any product containing lemon eucalyptus oil on children under three years old.\"}, {\"编号\": 2, \"标题\": \"Apply other botanical oils.\", \"描述\": \"Other kinds of natural oils may repel gnats. You can purchase either the oil itself or a repellent containing it. Oil of citronella, lemongrass, cedarwood, garlic, spearmint, lemon mint or cinnamon are common and can be sprayed on your skin or in places where gnats gather.\\nTo make a natural insect repellent spray using an essential oil, mix the essential oil with the carrier oil or alcohol, using the same process as for lemon eucalyptus oil. If making a large batch, mix the repellent so it's 5-10% essential oil, or 1 part essential oil with 10-20 parts carrier oil or alcohol. For a smaller batch, use 10-25 drops (total) of essential oils and 2 tablespoons of a carrier oil or alcohol. Rub or spray the natural insect repellent onto skin or clothing, using care to avoid the sensitive eye area.\\nYou can also crush fresh leaves of these plants and rub the leaves on your skin to deter gnats that bite. You will need to reapply oils or leaves about every half an hour, since they provide only about 20-30 minutes of protection.\"}]}, {\"编号\": 3, \"标题\": \"Wearing the Appropriate Attire\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear loose-fitting clothing.\", \"描述\": \"Gnats cannot bite through clothing, so an easy way to avoid getting bit is to wear clothing that fits loosely. Tight clothing can stretch over the skin and provide holes in the fabric that gnats can bite you through.\"}, {\"编号\": 2, \"标题\": \"Choose long clothing.\", \"描述\": \"Long sleeve shirts, gloves, and jeans, for example, provide good coverage. This is especially helpful in summer and early autumn when bugs are more active.\"}, {\"编号\": 3, \"标题\": \"Use netting to protect your face and neck.\", \"描述\": \"This is a good short-term solution when you are faced with a large number of gnats. Tie ordinary garden netting over your head. Wearing a hat makes this easier. Throw the netting over your head or hat, wrap it loosely around your neck, and either tuck it into your shirt or tie loosely with a piece of strong. This will protect your head and neck while still allowing you to see.\"}, {\"编号\": 4, \"标题\": \"Try permethrin-treated clothing.\", \"描述\": \"In extreme cases, you may wish to buy permethrin-treated clothing to cover your entire body. It is the only insect repellent currently used during clothing factory production. You may choose to buy this clothing instead of spraying your own clothing with permethrin. It is EPA-approved as safe for everyone, including children, to wear, and kills and repels bugs.\"}]}, {\"编号\": 4, \"标题\": \"Optimizing Your Environment Against Gnats\", \"步骤\": [{\"编号\": 1, \"标题\": \"Seal off your house.\", \"描述\": \"Gnats can often be a problem while you are inside. If they are in your house, make sure that you close all your doors and windows.\\nSeal any unnecessary openings. If necessary, use tape or chalk to close gaps under door frames or around window edges. You can use silicone caulk to seal cracks and crevices in baseboards, cupboards, sinks, electrical outlets and so on. You may want to buy a caulking gun to make this process easier.\\nInstall screens on the outside of your windows, doors, and heating and cooling vents that are small enough that gnats can not get through. Charcoal fiberglass screens work best. \\nRemove anything around the exterior that may attract gnats. Stacked firewood, leaves, debris, garbage, and standing water can all attract gnats. Keep these at least 18 inches from the exterior of the house.\"}, {\"编号\": 2, \"标题\": \"Place nets over outdoor or exterior areas.\", \"描述\": \"Loose garden netting can be used to cover an outdoor dinner table or a camping tent. Or you can buy removable screens to cover porch or deck areas. use staples or splines to keep them in place.\"}, {\"编号\": 3, \"标题\": \"Drive gnats away with fans.\", \"描述\": \"A good short-term solution is to keep air circulating in the area where you are. Fans will drive gnats away, and the airflow prevents them from landing on and biting you. This is a good short-term solution for either indoors or outdoors.\"}, {\"编号\": 4, \"标题\": \"Grow plants that repel gnats.\", \"描述\": \"A variety of common garden plants and flowers contain elements that are likely to repel gnats. These include geraniums, lemon thyme, lavender, and Mexican marigolds.\\nGeranium flowers contain citronella, which appears to strongly repel gnats and is a common ingredient in commercial repellents. Grow geraniums in hanging planters on your porch or patio to repel gnats.\\nLemon thyme is a perennial herb with leaves that contain citronella. You can grow it in your garden in the sun.\\nLavender has a scent that is pleasant to humans but very unpleasant to gnats. You can grow in the ground or in a pot.\\nMexican marigolds have a musty smell the drives away gnats and other flying insects. Grow in your garden in full sunlight.\"}], \"小提示\": [\"Avoid standing water. These are breeding grounds for mosquitoes and gnats.\\n\", \"Avoid going out when gnats are the most active – dawn and dusk.\\n\", \"Avoid wearing strongly scented soaps, shampoos, deodorants, and perfumes/colognes.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,069 | How to Avoid Going to School | 1. Faking Sick to Avoid School
1-1. Select an illness to fake carefully.
When you want to avoid school, faking an illness is an effective way to stay out of the classroom. The success of your scheme depends largely on the illness you decide to fake. Choose an illness that has to “run its course” and has relatively easy symptoms to feign, like the flu or a headache. Don’t fake an illness that will require a doctor’s visit, like strep throat or mono—the doctor could blow your cover!
1-2. Fake a headache.
A headache is an exceptionally easy and safe illness to fake because the symptoms are not visible. Choose a specific part of your head that hurts, such as your forehead or at the base of your skull. Pretend that you are sensitive to sounds and light. Lay on a couch or in your bed—avoid excessive activity. This also works when you are at school, for example, you have a big math test that you didn't study for, simply just put your hand over your eyes and say something along the lines of "Man my head is killing me, and my vision is blurry" this works about 75% of the time.
Place a cool washcloth over your eyes.
Rub your temples to alleviate the pain.
1-3. Fake the flu.
Pretending to have the flu requires commitment and skill. To successfully fake the flu, you must pretend to have a variety of symptoms.
Pretend to have the chills. Bundle up in blankets and sweaters; take hot baths or constantly drink warm beverages.
Complain to your parents of aches and weakness. To sell these symptoms, avoid excess activity.
Fake a variety of common cold symptoms, such as a sore throat, dry cough, and runny nose.
Blow your nose constantly.
1-4. Fake a fever.
Pretending to have a fever requires careful planning and constant vigilance. To fake proof of high temperature, you will need to expose a thermometer to something warm. Instead of relying on an obscure method, like holding it over a light bulb, simply place it against a warm beverage. As the thermometer rises, monitor it to ensure it does read over 103℉.
Tell your parents that you felt feverish throughout the night and often woke up in a cold sweat.
2. Finding Alternative Learning Programs
2-1. Consider homeschooling.
For students who struggle to learn or socialize in a traditional school environment, homeschooling is an excellent alternative. As a homeschooler, you will have the luxury of studying within the safe and comfortable confines of your home. You will receive one-on-one instruction and a personalized curriculum. This alternative learning program benefits both the student that requires additional attention and the student that requires more challenging coursework.
2-2. Enroll in an online education program.
Virtual learning is increasing in popularity. It is providing students across the world with access to excellent educators, customizable curriculum, and exposure to a diverse student body. This is an excellent option for students that excel in non-traditional academic settings.
2-3. Dual enroll at your local college.
Taking a course at your local college in place of a high school class is an excellent way to challenge yourself—and it allows you to leave campus! Meet with a high school counselor to discuss the possibility of dual enrolling at your local college. Express that you wish to challenge yourself and that you want to prepare yourself for a successful collegiate career.
Very few college courses meet 5 days a week, which means less time in the classroom.
2-4. Register for a semester-long service project or placement.
Ask your teachers or school counselors if your school offers semester-long internships, service projects, and or placements. Work with the counselor to register for the program. Finding opportunities for hands-on learning will allow you to develop personal and professional skills. Your participation in one of these programs not only looks great on college applications, but it also gets you out of the classroom!
2-5. Attend a vocational school.
Enrolling in a vocational school is an excellent option for students who wish to start their careers immediately after high school or teens who simply prefer hands-on learning. Instead of taking traditional courses, take classes that teach you a set of practical and transferable professional skills. Work with your school counselors to register for courses or transfer to your local vocational school.
3. Overcoming Your Desire to Avoid School
3-1. Address your bullies.
Dealing with bullies at school is scary, overwhelming, and exhausting! When a bully belittles you, remain strong and confident—remind yourself that you are a valuable and wonderful person. Report the incident to a trusted adult, like your parents, a teacher, or a school administrator. Meet with the principal, school counselors, and teachers and develop a plan to address the bullying.
3-2. Seek help for focus problems.
Sitting in a desk for 6 to 8 hours a day is quite the task! If you are struggling to remain focused, actively seek positive solutions to your problem. Meet with your teacher and parents to devise a personalized learning plan. Schedule an appointment with your doctor to explore possible medical explanations for your inability to focus.
3-3. Reduce your risk of feeling overwhelmed by schoolwork.
Throughout a semester, you may feel overwhelmed by the endless cycle of reading assignments, homework, projects, and exams. As your stress increases and feelings of inadequacy creep in, actively seek to regain control of your life.
Make time for self-care.
Think positive thoughts. Never tell yourself you can’t achieve a goal or complete an assignment on time.
Tackle your homework one step at a time. Focus on completing one problem or reading one section at a time,
Set small, achievable goals for yourself.
Tips
Oversleeping or forgetting to set an alarm is a great way to be intentionally late for school!
| {
"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Faking Sick to Avoid School\\n1-1. Select an illness to fake carefully.\\nWhen you want to avoid school, faking an illness is an effective way to stay out of the classroom. The success of your scheme depends largely on the illness you decide to fake. Choose an illness that has to “run its course” and has relatively easy symptoms to feign, like the flu or a headache. Don’t fake an illness that will require a doctor’s visit, like strep throat or mono—the doctor could blow your cover!\\n1-2. Fake a headache.\\nA headache is an exceptionally easy and safe illness to fake because the symptoms are not visible. Choose a specific part of your head that hurts, such as your forehead or at the base of your skull. Pretend that you are sensitive to sounds and light. Lay on a couch or in your bed—avoid excessive activity. This also works when you are at school, for example, you have a big math test that you didn't study for, simply just put your hand over your eyes and say something along the lines of \\\"Man my head is killing me, and my vision is blurry\\\" this works about 75% of the time.\\nPlace a cool washcloth over your eyes.\\nRub your temples to alleviate the pain.\\n1-3. Fake the flu.\\nPretending to have the flu requires commitment and skill. To successfully fake the flu, you must pretend to have a variety of symptoms.\\nPretend to have the chills. Bundle up in blankets and sweaters; take hot baths or constantly drink warm beverages.\\nComplain to your parents of aches and weakness. To sell these symptoms, avoid excess activity.\\nFake a variety of common cold symptoms, such as a sore throat, dry cough, and runny nose.\\nBlow your nose constantly.\\n1-4. Fake a fever.\\nPretending to have a fever requires careful planning and constant vigilance. To fake proof of high temperature, you will need to expose a thermometer to something warm. Instead of relying on an obscure method, like holding it over a light bulb, simply place it against a warm beverage. As the thermometer rises, monitor it to ensure it does read over 103℉.\\nTell your parents that you felt feverish throughout the night and often woke up in a cold sweat.\\n2. Finding Alternative Learning Programs\\n2-1. Consider homeschooling.\\nFor students who struggle to learn or socialize in a traditional school environment, homeschooling is an excellent alternative. As a homeschooler, you will have the luxury of studying within the safe and comfortable confines of your home. You will receive one-on-one instruction and a personalized curriculum. This alternative learning program benefits both the student that requires additional attention and the student that requires more challenging coursework.\\n2-2. Enroll in an online education program.\\nVirtual learning is increasing in popularity. It is providing students across the world with access to excellent educators, customizable curriculum, and exposure to a diverse student body. This is an excellent option for students that excel in non-traditional academic settings.\\n2-3. Dual enroll at your local college.\\nTaking a course at your local college in place of a high school class is an excellent way to challenge yourself—and it allows you to leave campus! Meet with a high school counselor to discuss the possibility of dual enrolling at your local college. Express that you wish to challenge yourself and that you want to prepare yourself for a successful collegiate career.\\nVery few college courses meet 5 days a week, which means less time in the classroom.\\n2-4. Register for a semester-long service project or placement.\\nAsk your teachers or school counselors if your school offers semester-long internships, service projects, and or placements. Work with the counselor to register for the program. Finding opportunities for hands-on learning will allow you to develop personal and professional skills. Your participation in one of these programs not only looks great on college applications, but it also gets you out of the classroom!\\n2-5. Attend a vocational school.\\nEnrolling in a vocational school is an excellent option for students who wish to start their careers immediately after high school or teens who simply prefer hands-on learning. Instead of taking traditional courses, take classes that teach you a set of practical and transferable professional skills. Work with your school counselors to register for courses or transfer to your local vocational school.\\n3. Overcoming Your Desire to Avoid School\\n3-1. Address your bullies.\\nDealing with bullies at school is scary, overwhelming, and exhausting! When a bully belittles you, remain strong and confident—remind yourself that you are a valuable and wonderful person. Report the incident to a trusted adult, like your parents, a teacher, or a school administrator. Meet with the principal, school counselors, and teachers and develop a plan to address the bullying.\\n3-2. Seek help for focus problems.\\nSitting in a desk for 6 to 8 hours a day is quite the task! If you are struggling to remain focused, actively seek positive solutions to your problem. Meet with your teacher and parents to devise a personalized learning plan. Schedule an appointment with your doctor to explore possible medical explanations for your inability to focus.\\n3-3. Reduce your risk of feeling overwhelmed by schoolwork.\\nThroughout a semester, you may feel overwhelmed by the endless cycle of reading assignments, homework, projects, and exams. As your stress increases and feelings of inadequacy creep in, actively seek to regain control of your life.\\nMake time for self-care.\\nThink positive thoughts. Never tell yourself you can’t achieve a goal or complete an assignment on time.\\nTackle your homework one step at a time. Focus on completing one problem or reading one section at a time,\\nSet small, achievable goals for yourself.\\nTips\\nOversleeping or forgetting to set an alarm is a great way to be intentionally late for school!\\n\", \"简要回答\": \"When school becomes overwhelming or exhausting, boring or slow, taking a day away from the classroom can help you recharge and refocus. You can avoid school for short periods of time by taking an educational field trip with your parents, joining a club or team the meets or competes during the school day, requesting a personal day, or faking sick. If you are interested in avoiding traditional school for longer amounts of time, consider dual enrolling at your local college, registering for a semester long placement or service project, or taking classes at a vocational school.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Faking Sick to Avoid School\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select an illness to fake carefully.\", \"描述\": \"When you want to avoid school, faking an illness is an effective way to stay out of the classroom. The success of your scheme depends largely on the illness you decide to fake. Choose an illness that has to “run its course” and has relatively easy symptoms to feign, like the flu or a headache. Don’t fake an illness that will require a doctor’s visit, like strep throat or mono—the doctor could blow your cover!\"}, {\"编号\": 2, \"标题\": \"Fake a headache.\", \"描述\": \"A headache is an exceptionally easy and safe illness to fake because the symptoms are not visible. Choose a specific part of your head that hurts, such as your forehead or at the base of your skull. Pretend that you are sensitive to sounds and light. Lay on a couch or in your bed—avoid excessive activity. This also works when you are at school, for example, you have a big math test that you didn't study for, simply just put your hand over your eyes and say something along the lines of \\\"Man my head is killing me, and my vision is blurry\\\" this works about 75% of the time.\\nPlace a cool washcloth over your eyes.\\nRub your temples to alleviate the pain.\"}, {\"编号\": 3, \"标题\": \"Fake the flu.\", \"描述\": \"Pretending to have the flu requires commitment and skill. To successfully fake the flu, you must pretend to have a variety of symptoms.\\nPretend to have the chills. Bundle up in blankets and sweaters; take hot baths or constantly drink warm beverages.\\nComplain to your parents of aches and weakness. To sell these symptoms, avoid excess activity.\\nFake a variety of common cold symptoms, such as a sore throat, dry cough, and runny nose.\\nBlow your nose constantly.\"}, {\"编号\": 4, \"标题\": \"Fake a fever.\", \"描述\": \"Pretending to have a fever requires careful planning and constant vigilance. To fake proof of high temperature, you will need to expose a thermometer to something warm. Instead of relying on an obscure method, like holding it over a light bulb, simply place it against a warm beverage. As the thermometer rises, monitor it to ensure it does read over 103℉.\\nTell your parents that you felt feverish throughout the night and often woke up in a cold sweat.\"}]}, {\"编号\": 2, \"标题\": \"Finding Alternative Learning Programs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider homeschooling.\", \"描述\": \"For students who struggle to learn or socialize in a traditional school environment, homeschooling is an excellent alternative. As a homeschooler, you will have the luxury of studying within the safe and comfortable confines of your home. You will receive one-on-one instruction and a personalized curriculum. This alternative learning program benefits both the student that requires additional attention and the student that requires more challenging coursework.\"}, {\"编号\": 2, \"标题\": \"Enroll in an online education program.\", \"描述\": \"Virtual learning is increasing in popularity. It is providing students across the world with access to excellent educators, customizable curriculum, and exposure to a diverse student body. This is an excellent option for students that excel in non-traditional academic settings.\"}, {\"编号\": 3, \"标题\": \"Dual enroll at your local college.\", \"描述\": \"Taking a course at your local college in place of a high school class is an excellent way to challenge yourself—and it allows you to leave campus! Meet with a high school counselor to discuss the possibility of dual enrolling at your local college. Express that you wish to challenge yourself and that you want to prepare yourself for a successful collegiate career.\\nVery few college courses meet 5 days a week, which means less time in the classroom.\"}, {\"编号\": 4, \"标题\": \"Register for a semester-long service project or placement.\", \"描述\": \"Ask your teachers or school counselors if your school offers semester-long internships, service projects, and or placements. Work with the counselor to register for the program. Finding opportunities for hands-on learning will allow you to develop personal and professional skills. Your participation in one of these programs not only looks great on college applications, but it also gets you out of the classroom!\"}, {\"编号\": 5, \"标题\": \"Attend a vocational school.\", \"描述\": \"Enrolling in a vocational school is an excellent option for students who wish to start their careers immediately after high school or teens who simply prefer hands-on learning. Instead of taking traditional courses, take classes that teach you a set of practical and transferable professional skills. Work with your school counselors to register for courses or transfer to your local vocational school.\"}]}, {\"编号\": 3, \"标题\": \"Overcoming Your Desire to Avoid School\", \"步骤\": [{\"编号\": 1, \"标题\": \"Address your bullies.\", \"描述\": \"Dealing with bullies at school is scary, overwhelming, and exhausting! When a bully belittles you, remain strong and confident—remind yourself that you are a valuable and wonderful person. Report the incident to a trusted adult, like your parents, a teacher, or a school administrator. Meet with the principal, school counselors, and teachers and develop a plan to address the bullying.\"}, {\"编号\": 2, \"标题\": \"Seek help for focus problems.\", \"描述\": \"Sitting in a desk for 6 to 8 hours a day is quite the task! If you are struggling to remain focused, actively seek positive solutions to your problem. Meet with your teacher and parents to devise a personalized learning plan. Schedule an appointment with your doctor to explore possible medical explanations for your inability to focus.\"}, {\"编号\": 3, \"标题\": \"Reduce your risk of feeling overwhelmed by schoolwork.\", \"描述\": \"Throughout a semester, you may feel overwhelmed by the endless cycle of reading assignments, homework, projects, and exams. As your stress increases and feelings of inadequacy creep in, actively seek to regain control of your life.\\nMake time for self-care.\\nThink positive thoughts. Never tell yourself you can’t achieve a goal or complete an assignment on time.\\nTackle your homework one step at a time. Focus on completing one problem or reading one section at a time,\\nSet small, achievable goals for yourself.\"}], \"小提示\": [\"Oversleeping or forgetting to set an alarm is a great way to be intentionally late for school!\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,070 | How to Avoid Going to a Mental Hospital | 1. Focusing on Your Mental Health Treatment
1-1. Seek treatment.
Try to look at yourself and your situation from an unbiased point of view. Even if the idea of going in for professional help is scary or uncomfortable, it will likely help improve your quality of life. Try to keep an open mind on the subject, and if possible, make the decision for yourself. Seeking psychotherapy from a mental health professional can help you avoid the more drastic measure of entering a mental hospital.
If you are not receiving mental health treatment, you can begin therapy or a treatment program. Contact your health insurance company for a list of approved clinicians, or conduct a search for low-cost mental health facilities in your local area.
1-2. Trust your mental health clinician.
Lack of trust in mental health professionals may lead individuals, especially minorities, to avoid seeking help.
Be honest. Many professionals may be able to tell when you are lying, and this will not help your case. If someone asks you a direct question, answer it. Lying may come off as paranoid and suspicious, which can actually increase the likelihood that you are hospitalized.
Tell your therapist about your concerns. Be open about your difficulty trusting therapists or people in general. Your therapist may have specific techniques that can help you regain a sense of trust.
Know that therapists are there to help you. They do not wish for you to suffer, they most likely want you to feel better. Sometimes therapists have to make difficult decisions to protect their patients, but this does not mean they are bad people or that they can never be trusted. If you have been hospitalized in the past, know that someone believed that this was the best thing for you at the time and they were probably following standard protocol.
You may be hospitalized if you become violent, suicidal, or a threat to yourself or others. Going into therapy and building a trusting relationship with your therapist can help prevent this hospitalization.
1-3. Be consistent in your mental health treatment.
Research suggests that individuals who have been previously hospitalized show less risk of re-hospitalization if they follow up with their outpatient mental health treatment.
Come up with a treatment plan with your mental health professional and stick to this plan. It may include weekly therapy visits. Ensure that you have proper transportation to and from these appointments. If you have difficulty, discuss options with your health provider such in-home therapy or help with transportation (bus tokens, etc).
1-4. Stick with your current treatment if it is working.
Switching treatments or mental health providers can lead to worse outcomes in treatment than committing to a specific form of treatment. Doctor shopping can also be a symptom in certain disorders, such as Borderline Personality Disorder.
If your treatment is not working, consider inpatient treatment. If you have tried outpatient treatment (therapy, medication and support) and still have symptoms that severely interfere with your life (relationships, ability to maintain a job, housing, care for yourself), it may benefit you to voluntarily seek inpatient treatment.
1-5. Follow your treatment plans.
One of the best ways to avoid entering a locked or inpatient facility is to give out-patient care your all. Work with your doctor, therapists, and family to deal with issues and their concerns as they come up. Be receptive to treatments, changes of plan, and their input; see your mental health as a collaborative effort.
Take your medication if you have a prescription. For certain mental health conditions (especially Bipolar I/II and Schizophrenia or other psychotic disorders) staying on your medication is the key to reducing the likelihood that you will be hospitalized.
2. Reducing Symptoms that Cause Hospitalization
2-1. Identify your signs and cope with them.
Knowing your personal signs that you may require hospitalization is very useful so that you can prevent or deal with or these problems before they become too severe and lead to hospitalization.
You may need to go to a mental health hospital if you are:
seeing or hearing things (visual or auditory hallucinations)
having bizarre or paranoid ideas (delusions)
having serious thoughts of hurting yourself or others
planning to harm yourself or others
thinking or talking too fast
jumping from topic to topic without coherence
feeling too exhausted or depressed to get out of bed or take care of yourself or your family
not eating or sleeping
2-2. Cope with thoughts of self-harm.
One of the main reasons you might be hospitalized is if you are seriously considering or at a high risk of intentionally harming yourself or committing suicide. Self-harm tendencies and suicidality increase after being released from a psychiatric hospital.
Cope healthfully with thoughts about harming yourself early on. Do not let your thoughts get so out of hand that you are considering suicide. Talk to a professional (psychologist, therapist) in order to make a detailed and personalized plan on how to cope with thoughts of self-harm.
Reduce self-harm behaviors. If you cut yourself or harm yourself intentionally in a way, stopping these behaviors can reduce your risk of hospitalization. Instead of harming yourself, use other coping methods to reduce negative emotions such as journaling, therapy, and exercise.
Keep in mind that if you are a real danger to yourself and/or those around you, generally you can be committed to a mental hospital despite your protests, as long as they have solid evidence that you require professional psychiatric assistance.
2-3. Take care of your basic needs.
Another reason you might be hospitalized is if you cannot take care of your basic needs (clothing, food, shelter) due to a mental health issue. You will be more likely to be hospitalized if you look and act like you cannot take care of yourself.
Make sure your activities of daily living (ADLs) are in check. Some examples are: taking a shower daily, washing and brushing your hair, brushing your teeth, and wearing clean clothes.
If you have trouble providing yourself with these basic needs such as clothing or food, contact your local government or social services agency for assistance. They may be able to help you find a shelter, housing, and local food banks. Some government agencies even provide you with some extra money every month, or a card for food.
3. Decreasing Risk Factors for Hospitalization
3-1. Maintain shelter or housing.
There are many risk factors that increase a person’s likelihood of being hospitalized; not having adequate shelter is a large risk factor. Homeless individuals are at a much higher risk of hospitalization than individuals who are housed. This has to do with the ability to care for your basic needs. Shelter is seen as a basic necessity to keep yourself safe and healthy (away from the elements such as snow, rain, or high heat).
If you have trouble maintain your living situation – you can reach out to family and friends for help. Ask them if you can stay on their couch for a while until you can get back on your feet.
If you cannot stay with family or friends, try contacting your local government or social services agency. There is also a national list of shelters you can find at shelterlistings.org.
3-2. Reduce self-stigma.
Stigmatizing the self is a big risk factor for hospitalization. This is because people who believe that their mental health issue is not acceptable to themselves, or who believe they are crazy, are less likely to seek help. Self-stigma is associated with negative beliefs or stereotypes about yourself.
Understand that getting therapy, taking medication, or going to a mental hospital are not things to be ashamed of. You can start reducing your self-stigma today through positive affirmations. Let’s say you have been diagnosed with a mental health disorder. You could say to yourself, “I accept my diagnosis, but it does not define me or who I am. It is okay that I have this diagnosis and I believe I can cope with it in a healthy way. I may have a diagnosis, but that does not mean I’m crazy.”
3-3. Turn to peers for help.
Another large risk factor for hospitalization is a lack of social support. However, strong in-group identification (identifying with others that have similar issues) can be a protective factor against hospitalization. In other words, having a strong social support network can reduce your risk of being hospitalized.
Join a support group. The National Alliance for Mental Illness (NAMI) is a United States agency and is a great place to start.
3-4. Limit or eliminate substance use.
Substances can exacerbate pre-existing mental health conditions. Certain substances can also produce severe mental health symptoms such as hallucinations (hearing voices, and seeing things that aren’t there). These symptoms can make you appear as if you have a serious mental illness and can increase the likelihood that you are hospitalized for evaluation.
3-5. Have a plan in case of a crisis.
Not having a plan when your thoughts (thinking about harming yourself/others, or psychosis – hallucinations, delusions), feelings (depression, mania, paranoia) or behaviors (self-harm, harming others, not taking care of your basic needs) get severe can increase the likelihood of hospitalization. Without a plan you may have difficulty coping with a crisis situation.
Write down a list of contacts including your doctors, therapists, and family member for friends that might be able to help. If none of these contacts are available, have a list of emergency hot-lines you can call, such as the Suicide and Crisis Lifeline at 988.
Know where to go – have a list of local hospitals, shelters, as well as addresses of friend’s and family’s homes.
3-6. Involve your family.
Getting to know how the people who love and care about you feel about any issues you may be dealing with can be very helpful. It can help to talk about the issues you've had with them in the past and how you feel about going there again.
For example, if your family has suggested that you need psychiatric help in any way, it may be helpful to have a meaningful conversation with them. Find out why they feel this way, ask for examples of the behavior they're referring to, and offer potential solutions.
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"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Focusing on Your Mental Health Treatment\\n1-1. Seek treatment.\\nTry to look at yourself and your situation from an unbiased point of view. Even if the idea of going in for professional help is scary or uncomfortable, it will likely help improve your quality of life. Try to keep an open mind on the subject, and if possible, make the decision for yourself. Seeking psychotherapy from a mental health professional can help you avoid the more drastic measure of entering a mental hospital.\\nIf you are not receiving mental health treatment, you can begin therapy or a treatment program. Contact your health insurance company for a list of approved clinicians, or conduct a search for low-cost mental health facilities in your local area.\\n1-2. Trust your mental health clinician.\\nLack of trust in mental health professionals may lead individuals, especially minorities, to avoid seeking help.\\nBe honest. Many professionals may be able to tell when you are lying, and this will not help your case. If someone asks you a direct question, answer it. Lying may come off as paranoid and suspicious, which can actually increase the likelihood that you are hospitalized.\\nTell your therapist about your concerns. Be open about your difficulty trusting therapists or people in general. Your therapist may have specific techniques that can help you regain a sense of trust.\\nKnow that therapists are there to help you. They do not wish for you to suffer, they most likely want you to feel better. Sometimes therapists have to make difficult decisions to protect their patients, but this does not mean they are bad people or that they can never be trusted. If you have been hospitalized in the past, know that someone believed that this was the best thing for you at the time and they were probably following standard protocol.\\nYou may be hospitalized if you become violent, suicidal, or a threat to yourself or others. Going into therapy and building a trusting relationship with your therapist can help prevent this hospitalization.\\n1-3. Be consistent in your mental health treatment.\\nResearch suggests that individuals who have been previously hospitalized show less risk of re-hospitalization if they follow up with their outpatient mental health treatment.\\nCome up with a treatment plan with your mental health professional and stick to this plan. It may include weekly therapy visits. Ensure that you have proper transportation to and from these appointments. If you have difficulty, discuss options with your health provider such in-home therapy or help with transportation (bus tokens, etc).\\n1-4. Stick with your current treatment if it is working.\\nSwitching treatments or mental health providers can lead to worse outcomes in treatment than committing to a specific form of treatment. Doctor shopping can also be a symptom in certain disorders, such as Borderline Personality Disorder.\\nIf your treatment is not working, consider inpatient treatment. If you have tried outpatient treatment (therapy, medication and support) and still have symptoms that severely interfere with your life (relationships, ability to maintain a job, housing, care for yourself), it may benefit you to voluntarily seek inpatient treatment.\\n1-5. Follow your treatment plans.\\nOne of the best ways to avoid entering a locked or inpatient facility is to give out-patient care your all. Work with your doctor, therapists, and family to deal with issues and their concerns as they come up. Be receptive to treatments, changes of plan, and their input; see your mental health as a collaborative effort.\\nTake your medication if you have a prescription. For certain mental health conditions (especially Bipolar I/II and Schizophrenia or other psychotic disorders) staying on your medication is the key to reducing the likelihood that you will be hospitalized.\\n2. Reducing Symptoms that Cause Hospitalization\\n2-1. Identify your signs and cope with them.\\nKnowing your personal signs that you may require hospitalization is very useful so that you can prevent or deal with or these problems before they become too severe and lead to hospitalization.\\nYou may need to go to a mental health hospital if you are:\\nseeing or hearing things (visual or auditory hallucinations)\\nhaving bizarre or paranoid ideas (delusions)\\nhaving serious thoughts of hurting yourself or others\\nplanning to harm yourself or others\\nthinking or talking too fast\\njumping from topic to topic without coherence\\nfeeling too exhausted or depressed to get out of bed or take care of yourself or your family\\nnot eating or sleeping\\n2-2. Cope with thoughts of self-harm.\\nOne of the main reasons you might be hospitalized is if you are seriously considering or at a high risk of intentionally harming yourself or committing suicide. Self-harm tendencies and suicidality increase after being released from a psychiatric hospital.\\nCope healthfully with thoughts about harming yourself early on. Do not let your thoughts get so out of hand that you are considering suicide. Talk to a professional (psychologist, therapist) in order to make a detailed and personalized plan on how to cope with thoughts of self-harm.\\nReduce self-harm behaviors. If you cut yourself or harm yourself intentionally in a way, stopping these behaviors can reduce your risk of hospitalization. Instead of harming yourself, use other coping methods to reduce negative emotions such as journaling, therapy, and exercise.\\nKeep in mind that if you are a real danger to yourself and/or those around you, generally you can be committed to a mental hospital despite your protests, as long as they have solid evidence that you require professional psychiatric assistance.\\n2-3. Take care of your basic needs.\\nAnother reason you might be hospitalized is if you cannot take care of your basic needs (clothing, food, shelter) due to a mental health issue. You will be more likely to be hospitalized if you look and act like you cannot take care of yourself.\\nMake sure your activities of daily living (ADLs) are in check. Some examples are: taking a shower daily, washing and brushing your hair, brushing your teeth, and wearing clean clothes.\\nIf you have trouble providing yourself with these basic needs such as clothing or food, contact your local government or social services agency for assistance. They may be able to help you find a shelter, housing, and local food banks. Some government agencies even provide you with some extra money every month, or a card for food.\\n3. Decreasing Risk Factors for Hospitalization\\n3-1. Maintain shelter or housing.\\nThere are many risk factors that increase a person’s likelihood of being hospitalized; not having adequate shelter is a large risk factor. Homeless individuals are at a much higher risk of hospitalization than individuals who are housed. This has to do with the ability to care for your basic needs. Shelter is seen as a basic necessity to keep yourself safe and healthy (away from the elements such as snow, rain, or high heat).\\nIf you have trouble maintain your living situation – you can reach out to family and friends for help. Ask them if you can stay on their couch for a while until you can get back on your feet.\\nIf you cannot stay with family or friends, try contacting your local government or social services agency. There is also a national list of shelters you can find at shelterlistings.org.\\n3-2. Reduce self-stigma.\\nStigmatizing the self is a big risk factor for hospitalization. This is because people who believe that their mental health issue is not acceptable to themselves, or who believe they are crazy, are less likely to seek help. Self-stigma is associated with negative beliefs or stereotypes about yourself.\\nUnderstand that getting therapy, taking medication, or going to a mental hospital are not things to be ashamed of. You can start reducing your self-stigma today through positive affirmations. Let’s say you have been diagnosed with a mental health disorder. You could say to yourself, “I accept my diagnosis, but it does not define me or who I am. It is okay that I have this diagnosis and I believe I can cope with it in a healthy way. I may have a diagnosis, but that does not mean I’m crazy.”\\n3-3. Turn to peers for help.\\nAnother large risk factor for hospitalization is a lack of social support. However, strong in-group identification (identifying with others that have similar issues) can be a protective factor against hospitalization. In other words, having a strong social support network can reduce your risk of being hospitalized.\\nJoin a support group. The National Alliance for Mental Illness (NAMI) is a United States agency and is a great place to start.\\n3-4. Limit or eliminate substance use.\\nSubstances can exacerbate pre-existing mental health conditions. Certain substances can also produce severe mental health symptoms such as hallucinations (hearing voices, and seeing things that aren’t there). These symptoms can make you appear as if you have a serious mental illness and can increase the likelihood that you are hospitalized for evaluation.\\n3-5. Have a plan in case of a crisis.\\nNot having a plan when your thoughts (thinking about harming yourself/others, or psychosis – hallucinations, delusions), feelings (depression, mania, paranoia) or behaviors (self-harm, harming others, not taking care of your basic needs) get severe can increase the likelihood of hospitalization. Without a plan you may have difficulty coping with a crisis situation.\\nWrite down a list of contacts including your doctors, therapists, and family member for friends that might be able to help. If none of these contacts are available, have a list of emergency hot-lines you can call, such as the Suicide and Crisis Lifeline at 988.\\nKnow where to go – have a list of local hospitals, shelters, as well as addresses of friend’s and family’s homes.\\n3-6. Involve your family.\\nGetting to know how the people who love and care about you feel about any issues you may be dealing with can be very helpful. It can help to talk about the issues you've had with them in the past and how you feel about going there again.\\nFor example, if your family has suggested that you need psychiatric help in any way, it may be helpful to have a meaningful conversation with them. Find out why they feel this way, ask for examples of the behavior they're referring to, and offer potential solutions.\\n\", \"简要回答\": \"A psychiatric hospital, also known as inpatient treatment or a psych-ward, is a hospital that cares for individuals with mental illnesses and health problems. You can find many hospitals for different needs including suicide prevention and self-inflicted-injures in most parts of the world. Generally, hospitalization is there to help someone in crisis, and shouldn't be avoided if it's needed. However, you can prevent hospitalization by reducing the symptoms that may cause you to be hospitalized, decreasing risk factors for hospitalization, and focusing in your mental health treatment.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Focusing on Your Mental Health Treatment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Seek treatment.\", \"描述\": \"Try to look at yourself and your situation from an unbiased point of view. Even if the idea of going in for professional help is scary or uncomfortable, it will likely help improve your quality of life. Try to keep an open mind on the subject, and if possible, make the decision for yourself. Seeking psychotherapy from a mental health professional can help you avoid the more drastic measure of entering a mental hospital.\\nIf you are not receiving mental health treatment, you can begin therapy or a treatment program. Contact your health insurance company for a list of approved clinicians, or conduct a search for low-cost mental health facilities in your local area.\"}, {\"编号\": 2, \"标题\": \"Trust your mental health clinician.\", \"描述\": \"Lack of trust in mental health professionals may lead individuals, especially minorities, to avoid seeking help.\\nBe honest. Many professionals may be able to tell when you are lying, and this will not help your case. If someone asks you a direct question, answer it. Lying may come off as paranoid and suspicious, which can actually increase the likelihood that you are hospitalized.\\nTell your therapist about your concerns. Be open about your difficulty trusting therapists or people in general. Your therapist may have specific techniques that can help you regain a sense of trust.\\nKnow that therapists are there to help you. They do not wish for you to suffer, they most likely want you to feel better. Sometimes therapists have to make difficult decisions to protect their patients, but this does not mean they are bad people or that they can never be trusted. If you have been hospitalized in the past, know that someone believed that this was the best thing for you at the time and they were probably following standard protocol.\\nYou may be hospitalized if you become violent, suicidal, or a threat to yourself or others. Going into therapy and building a trusting relationship with your therapist can help prevent this hospitalization.\"}, {\"编号\": 3, \"标题\": \"Be consistent in your mental health treatment.\", \"描述\": \"Research suggests that individuals who have been previously hospitalized show less risk of re-hospitalization if they follow up with their outpatient mental health treatment.\\nCome up with a treatment plan with your mental health professional and stick to this plan. It may include weekly therapy visits. Ensure that you have proper transportation to and from these appointments. If you have difficulty, discuss options with your health provider such in-home therapy or help with transportation (bus tokens, etc).\"}, {\"编号\": 4, \"标题\": \"Stick with your current treatment if it is working.\", \"描述\": \"Switching treatments or mental health providers can lead to worse outcomes in treatment than committing to a specific form of treatment. Doctor shopping can also be a symptom in certain disorders, such as Borderline Personality Disorder.\\nIf your treatment is not working, consider inpatient treatment. If you have tried outpatient treatment (therapy, medication and support) and still have symptoms that severely interfere with your life (relationships, ability to maintain a job, housing, care for yourself), it may benefit you to voluntarily seek inpatient treatment.\"}, {\"编号\": 5, \"标题\": \"Follow your treatment plans.\", \"描述\": \"One of the best ways to avoid entering a locked or inpatient facility is to give out-patient care your all. Work with your doctor, therapists, and family to deal with issues and their concerns as they come up. Be receptive to treatments, changes of plan, and their input; see your mental health as a collaborative effort.\\nTake your medication if you have a prescription. For certain mental health conditions (especially Bipolar I/II and Schizophrenia or other psychotic disorders) staying on your medication is the key to reducing the likelihood that you will be hospitalized.\"}]}, {\"编号\": 2, \"标题\": \"Reducing Symptoms that Cause Hospitalization\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify your signs and cope with them.\", \"描述\": \"Knowing your personal signs that you may require hospitalization is very useful so that you can prevent or deal with or these problems before they become too severe and lead to hospitalization.\\nYou may need to go to a mental health hospital if you are:\\nseeing or hearing things (visual or auditory hallucinations)\\nhaving bizarre or paranoid ideas (delusions)\\nhaving serious thoughts of hurting yourself or others\\nplanning to harm yourself or others\\nthinking or talking too fast\\njumping from topic to topic without coherence\\nfeeling too exhausted or depressed to get out of bed or take care of yourself or your family\\nnot eating or sleeping\"}, {\"编号\": 2, \"标题\": \"Cope with thoughts of self-harm.\", \"描述\": \"One of the main reasons you might be hospitalized is if you are seriously considering or at a high risk of intentionally harming yourself or committing suicide. Self-harm tendencies and suicidality increase after being released from a psychiatric hospital.\\nCope healthfully with thoughts about harming yourself early on. Do not let your thoughts get so out of hand that you are considering suicide. Talk to a professional (psychologist, therapist) in order to make a detailed and personalized plan on how to cope with thoughts of self-harm.\\nReduce self-harm behaviors. If you cut yourself or harm yourself intentionally in a way, stopping these behaviors can reduce your risk of hospitalization. Instead of harming yourself, use other coping methods to reduce negative emotions such as journaling, therapy, and exercise.\\nKeep in mind that if you are a real danger to yourself and/or those around you, generally you can be committed to a mental hospital despite your protests, as long as they have solid evidence that you require professional psychiatric assistance.\"}, {\"编号\": 3, \"标题\": \"Take care of your basic needs.\", \"描述\": \"Another reason you might be hospitalized is if you cannot take care of your basic needs (clothing, food, shelter) due to a mental health issue. You will be more likely to be hospitalized if you look and act like you cannot take care of yourself.\\nMake sure your activities of daily living (ADLs) are in check. Some examples are: taking a shower daily, washing and brushing your hair, brushing your teeth, and wearing clean clothes.\\nIf you have trouble providing yourself with these basic needs such as clothing or food, contact your local government or social services agency for assistance. They may be able to help you find a shelter, housing, and local food banks. Some government agencies even provide you with some extra money every month, or a card for food.\"}]}, {\"编号\": 3, \"标题\": \"Decreasing Risk Factors for Hospitalization\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain shelter or housing.\", \"描述\": \"There are many risk factors that increase a person’s likelihood of being hospitalized; not having adequate shelter is a large risk factor. Homeless individuals are at a much higher risk of hospitalization than individuals who are housed. This has to do with the ability to care for your basic needs. Shelter is seen as a basic necessity to keep yourself safe and healthy (away from the elements such as snow, rain, or high heat).\\nIf you have trouble maintain your living situation – you can reach out to family and friends for help. Ask them if you can stay on their couch for a while until you can get back on your feet.\\nIf you cannot stay with family or friends, try contacting your local government or social services agency. There is also a national list of shelters you can find at shelterlistings.org.\"}, {\"编号\": 2, \"标题\": \"Reduce self-stigma.\", \"描述\": \"Stigmatizing the self is a big risk factor for hospitalization. This is because people who believe that their mental health issue is not acceptable to themselves, or who believe they are crazy, are less likely to seek help. Self-stigma is associated with negative beliefs or stereotypes about yourself.\\nUnderstand that getting therapy, taking medication, or going to a mental hospital are not things to be ashamed of. You can start reducing your self-stigma today through positive affirmations. Let’s say you have been diagnosed with a mental health disorder. You could say to yourself, “I accept my diagnosis, but it does not define me or who I am. It is okay that I have this diagnosis and I believe I can cope with it in a healthy way. I may have a diagnosis, but that does not mean I’m crazy.”\"}, {\"编号\": 3, \"标题\": \"Turn to peers for help.\", \"描述\": \"Another large risk factor for hospitalization is a lack of social support. However, strong in-group identification (identifying with others that have similar issues) can be a protective factor against hospitalization. In other words, having a strong social support network can reduce your risk of being hospitalized.\\nJoin a support group. The National Alliance for Mental Illness (NAMI) is a United States agency and is a great place to start.\"}, {\"编号\": 4, \"标题\": \"Limit or eliminate substance use.\", \"描述\": \"Substances can exacerbate pre-existing mental health conditions. Certain substances can also produce severe mental health symptoms such as hallucinations (hearing voices, and seeing things that aren’t there). These symptoms can make you appear as if you have a serious mental illness and can increase the likelihood that you are hospitalized for evaluation.\"}, {\"编号\": 5, \"标题\": \"Have a plan in case of a crisis.\", \"描述\": \"Not having a plan when your thoughts (thinking about harming yourself/others, or psychosis – hallucinations, delusions), feelings (depression, mania, paranoia) or behaviors (self-harm, harming others, not taking care of your basic needs) get severe can increase the likelihood of hospitalization. Without a plan you may have difficulty coping with a crisis situation.\\nWrite down a list of contacts including your doctors, therapists, and family member for friends that might be able to help. If none of these contacts are available, have a list of emergency hot-lines you can call, such as the Suicide and Crisis Lifeline at 988.\\nKnow where to go – have a list of local hospitals, shelters, as well as addresses of friend’s and family’s homes.\"}, {\"编号\": 6, \"标题\": \"Involve your family.\", \"描述\": \"Getting to know how the people who love and care about you feel about any issues you may be dealing with can be very helpful. It can help to talk about the issues you've had with them in the past and how you feel about going there again.\\nFor example, if your family has suggested that you need psychiatric help in any way, it may be helpful to have a meaningful conversation with them. Find out why they feel this way, ask for examples of the behavior they're referring to, and offer potential solutions.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,071 | How to Avoid Gossiping | 1. Keeping Yourself From Gossiping
1-1. Sort out negative gossip from the rest.
Not all gossip is necessarily bad, so you don't need to completely eradicate it from your life. You should, however, learn to differentiate between harmless gossip and the kind of gossip that hurts people.
People who are spreading gossip (and most people do at some time or another) don't spend a lot of time getting facts. In fact, they have usually heard the information they're spreading second or third hand.
There's also a difference between blowing off steam about a person or incident with a trusted friend and spreading toxic misinformation (or one-sided information) to a bunch of people. Unless someone is dangerous (they're a rapist or an abuser or thief), you don't usually need to air your conflicts.
For example: telling people that you heard Harry from accounting was cheating on his wife is malicious gossip (even if it is true, people don't need to know that). Now, if you are Harry's wife and you find out that he is cheating on you, you can tell people (especially people like family if they ask why you're getting divorced, or to clear it up if Harry starts saying that he initiated the divorce because you were cheating).
1-2. Ask yourself what the point of repeating the information is.
Human beings are social creatures and gossip is part of the framework of society. It can help to maintain social norms and keep people's worse instincts in check, if they think people are paying attention to what they're doing. It can also be used, however, to destroy reputations, and lift the gossiper's status at the expense of other people.
Some questions to consider about your information: Is it true? Is it necessary? Does it need to be said? Would I say this to their face? Is it harmful? Is it substantiated (can you support the gossip with actual facts, instead of just hearsay)? Am I doing this to make myself feel better or raise my status? Is this something that I've heard second or third-hand? Does it need to be said right now?
If you're gossiping because it puts you at the center of attention, or boosts your ego, you need to stop. That's where the harmful aspects of gossip come in. Imparting information is one thing (example: "Did you hear that they're adding a new wing to the library?" or "Did you hear that Christian was hospitalized? You should send him a card.") but harmful gossip is another (example: "I heard that Sandra slept with like all of Human Resources; it's why she's getting a raise and we aren't.").
1-3. Figure out the problem behind the gossip.
Sometimes the reasons that you're spreading gossip about someone is because you're angry about them or something they've done. Consider why what they're doing bothers you so much. Sometimes, it's because you're guilty of the same practice yourself.
For example: If you find yourself constantly talking about how Jane is such a slut and is always attracting boys, stop and ask yourself, what's the problem here? Is it because you're jealous of the attention given to Jane? Does Jane even want such an interest? Even if Jane does sleep with a variety of guys, what does that have to do with you?
You really want to get to the root of the problem, especially if it is something that has been ongoing (especially if you've been gossiping about the same person or situation over and over again).
1-4. Do something about the problem.
Sometimes, instead of just venting to every person you meet, you should figure out a solution to the root problem. This may require talking to the person about whom you're gossiping, but it can often foster a more healthy and trusting network of relationships.
Sometimes what you have to do is remove someone out of your life. For example, instead of talking about how rude and inconsiderate your ex-girlfriend was (and still is), you stop engaging with her, de-friend her on Facebook, and delete her out of your phone. This way, instead of wasting energy talking to people about her, you move on to talking about things that are more fun.
1-5. Give yourself a gossip specific time limit.
If you can't help but talk about a certain person or a certain time limit, set yourself a specific amount of time to talk about it. Once that time is up, you're finished and you can focus your energies on something more positive.
Begin to start limiting yourself to between 2 and 5 minutes for talking about this (per day if possible). Do not give yourself the same amount of time for each person.
2. Avoiding Gossip With Others
2-1. Privately address specific perpetrators.
If you're trying to deal with persistent gossips take them aside individually and discuss the issue. Especially if you're someone in a position of authority, you might need to take care of a situation with gossiping.
Deal with chronic gossipers. Figure out who they are and try to avoid them. If you can't avoid them, don't give them the satisfaction of imparting information to you. When they try to gossip, change the subject, or get away from them. Unlike people who gossip every once in a while, chronic gossipers are unlikely to be deterred by a simple talking to.
For example: if Dan, your brother-in-law, constantly discusses your siblings around you and talks about how his sister is a harpy and his brother is a thief, take him aside and ask him what the problem is with your siblings. Tell him that it isn't appropriate to pass along information about them to other people. If there is a problem (your brother actually has stolen something from him, for example), help to deal with it.
Remember that men are just as likely to gossip as women, even if it isn't often called gossip, but men can pass harmful or inaccurate information, too.
2-2. Find an appropriate response.
When someone comes to you with a juicy bit of harmful gossip, find a way to deflect the situation, or make the gossiper aware of the harmful nature of what they're saying.
Some ways to gently turn the attention towards the harmful nature of gossip: "Let's look at this from X's point of view," (X being the subject of the gossip) "Why do you talk about X so much?" or "Hey, maybe we could find a way to fix this"
Try to find a way to get to the bottom of the gossiper's issue with the person they are spreading rumors about. If they are a chronic gossiper, you're probably going to have to shut them down a little more forcefully.
2-3. Change the subject.
Sometimes you just have to move away from negative gossiping and focus on something more positive. Try to do this without blaming the gossiper, because that can turn their ire on you.
When they start gossiping, say something like "Hey, we should plan what we're going to this afternoon after work." They usually will forget about it.
You can also say something like "This conversation has gotten really negative about X. Let's talk about something more positive" (especially if the subject of the gossip is negative).
2-4. Disengage.
In the end, if you can't turn the topic of the conversation, it's best to walk away or explain that you're not interested in hearing that type of gossip. You may irritate the person gossiping and they might say things about you, which are welcome to contradict. However, it might be best simply to not engage with that type of situation.
For example, you could say something like "Hey, I'm not interested in hearing unsubstantiated rumors about so-and-so," or "I don't really care what X's sexuality is."
If you simply don't want to make a big deal out of the situation, you could make an excuse "I have to get back to work" or "I have to go home," etc.
Tips
If you ever get the urge to talk about someone, pretend that they are standing right next to you so you won't say anything offensive about them behind their back.
Peoples' loyalties are subject to change. If you are involved in gossip, you may become the subject of later gossip.
Make it clear that you're not interested in hearing or participating in gossip and be careful what personal information you share with such a person.
Warnings
If you confront people who gossip, be prepared for them to turn that tendency around on you. Decide if confronting them is worth it, otherwise, try to let it go.
| {
"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Keeping Yourself From Gossiping\\n1-1. Sort out negative gossip from the rest.\\nNot all gossip is necessarily bad, so you don't need to completely eradicate it from your life. You should, however, learn to differentiate between harmless gossip and the kind of gossip that hurts people. \\nPeople who are spreading gossip (and most people do at some time or another) don't spend a lot of time getting facts. In fact, they have usually heard the information they're spreading second or third hand.\\nThere's also a difference between blowing off steam about a person or incident with a trusted friend and spreading toxic misinformation (or one-sided information) to a bunch of people. Unless someone is dangerous (they're a rapist or an abuser or thief), you don't usually need to air your conflicts.\\nFor example: telling people that you heard Harry from accounting was cheating on his wife is malicious gossip (even if it is true, people don't need to know that). Now, if you are Harry's wife and you find out that he is cheating on you, you can tell people (especially people like family if they ask why you're getting divorced, or to clear it up if Harry starts saying that he initiated the divorce because you were cheating).\\n1-2. Ask yourself what the point of repeating the information is.\\nHuman beings are social creatures and gossip is part of the framework of society. It can help to maintain social norms and keep people's worse instincts in check, if they think people are paying attention to what they're doing. It can also be used, however, to destroy reputations, and lift the gossiper's status at the expense of other people.\\nSome questions to consider about your information: Is it true? Is it necessary? Does it need to be said? Would I say this to their face? Is it harmful? Is it substantiated (can you support the gossip with actual facts, instead of just hearsay)? Am I doing this to make myself feel better or raise my status? Is this something that I've heard second or third-hand? Does it need to be said right now?\\nIf you're gossiping because it puts you at the center of attention, or boosts your ego, you need to stop. That's where the harmful aspects of gossip come in. Imparting information is one thing (example: \\\"Did you hear that they're adding a new wing to the library?\\\" or \\\"Did you hear that Christian was hospitalized? You should send him a card.\\\") but harmful gossip is another (example: \\\"I heard that Sandra slept with like all of Human Resources; it's why she's getting a raise and we aren't.\\\").\\n1-3. Figure out the problem behind the gossip.\\nSometimes the reasons that you're spreading gossip about someone is because you're angry about them or something they've done. Consider why what they're doing bothers you so much. Sometimes, it's because you're guilty of the same practice yourself.\\nFor example: If you find yourself constantly talking about how Jane is such a slut and is always attracting boys, stop and ask yourself, what's the problem here? Is it because you're jealous of the attention given to Jane? Does Jane even want such an interest? Even if Jane does sleep with a variety of guys, what does that have to do with you?\\nYou really want to get to the root of the problem, especially if it is something that has been ongoing (especially if you've been gossiping about the same person or situation over and over again).\\n1-4. Do something about the problem.\\nSometimes, instead of just venting to every person you meet, you should figure out a solution to the root problem. This may require talking to the person about whom you're gossiping, but it can often foster a more healthy and trusting network of relationships.\\nSometimes what you have to do is remove someone out of your life. For example, instead of talking about how rude and inconsiderate your ex-girlfriend was (and still is), you stop engaging with her, de-friend her on Facebook, and delete her out of your phone. This way, instead of wasting energy talking to people about her, you move on to talking about things that are more fun.\\n1-5. Give yourself a gossip specific time limit.\\nIf you can't help but talk about a certain person or a certain time limit, set yourself a specific amount of time to talk about it. Once that time is up, you're finished and you can focus your energies on something more positive.\\nBegin to start limiting yourself to between 2 and 5 minutes for talking about this (per day if possible). Do not give yourself the same amount of time for each person.\\n2. Avoiding Gossip With Others\\n2-1. Privately address specific perpetrators.\\nIf you're trying to deal with persistent gossips take them aside individually and discuss the issue. Especially if you're someone in a position of authority, you might need to take care of a situation with gossiping.\\nDeal with chronic gossipers. Figure out who they are and try to avoid them. If you can't avoid them, don't give them the satisfaction of imparting information to you. When they try to gossip, change the subject, or get away from them. Unlike people who gossip every once in a while, chronic gossipers are unlikely to be deterred by a simple talking to.\\nFor example: if Dan, your brother-in-law, constantly discusses your siblings around you and talks about how his sister is a harpy and his brother is a thief, take him aside and ask him what the problem is with your siblings. Tell him that it isn't appropriate to pass along information about them to other people. If there is a problem (your brother actually has stolen something from him, for example), help to deal with it.\\nRemember that men are just as likely to gossip as women, even if it isn't often called gossip, but men can pass harmful or inaccurate information, too.\\n2-2. Find an appropriate response.\\nWhen someone comes to you with a juicy bit of harmful gossip, find a way to deflect the situation, or make the gossiper aware of the harmful nature of what they're saying.\\nSome ways to gently turn the attention towards the harmful nature of gossip: \\\"Let's look at this from X's point of view,\\\" (X being the subject of the gossip) \\\"Why do you talk about X so much?\\\" or \\\"Hey, maybe we could find a way to fix this\\\"\\nTry to find a way to get to the bottom of the gossiper's issue with the person they are spreading rumors about. If they are a chronic gossiper, you're probably going to have to shut them down a little more forcefully.\\n2-3. Change the subject.\\nSometimes you just have to move away from negative gossiping and focus on something more positive. Try to do this without blaming the gossiper, because that can turn their ire on you.\\nWhen they start gossiping, say something like \\\"Hey, we should plan what we're going to this afternoon after work.\\\" They usually will forget about it.\\nYou can also say something like \\\"This conversation has gotten really negative about X. Let's talk about something more positive\\\" (especially if the subject of the gossip is negative).\\n2-4. Disengage.\\nIn the end, if you can't turn the topic of the conversation, it's best to walk away or explain that you're not interested in hearing that type of gossip. You may irritate the person gossiping and they might say things about you, which are welcome to contradict. However, it might be best simply to not engage with that type of situation.\\nFor example, you could say something like \\\"Hey, I'm not interested in hearing unsubstantiated rumors about so-and-so,\\\" or \\\"I don't really care what X's sexuality is.\\\"\\nIf you simply don't want to make a big deal out of the situation, you could make an excuse \\\"I have to get back to work\\\" or \\\"I have to go home,\\\" etc.\\nTips\\nIf you ever get the urge to talk about someone, pretend that they are standing right next to you so you won't say anything offensive about them behind their back.\\nPeoples' loyalties are subject to change. If you are involved in gossip, you may become the subject of later gossip.\\nMake it clear that you're not interested in hearing or participating in gossip and be careful what personal information you share with such a person.\\nWarnings\\nIf you confront people who gossip, be prepared for them to turn that tendency around on you. Decide if confronting them is worth it, otherwise, try to let it go.\\n\", \"简要回答\": \"While gossip isn't always a bad thing, it can be incredibly harmful not only for you, but also others may be affected.. It's good to find ways to limit your own gossip tendencies, as well as not engaging with gossip with other people. See step 1 to get started dealing with gossip, both from yourself and from others.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Keeping Yourself From Gossiping\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sort out negative gossip from the rest.\", \"描述\": \"Not all gossip is necessarily bad, so you don't need to completely eradicate it from your life. You should, however, learn to differentiate between harmless gossip and the kind of gossip that hurts people. \\nPeople who are spreading gossip (and most people do at some time or another) don't spend a lot of time getting facts. In fact, they have usually heard the information they're spreading second or third hand.\\nThere's also a difference between blowing off steam about a person or incident with a trusted friend and spreading toxic misinformation (or one-sided information) to a bunch of people. Unless someone is dangerous (they're a rapist or an abuser or thief), you don't usually need to air your conflicts.\\nFor example: telling people that you heard Harry from accounting was cheating on his wife is malicious gossip (even if it is true, people don't need to know that). Now, if you are Harry's wife and you find out that he is cheating on you, you can tell people (especially people like family if they ask why you're getting divorced, or to clear it up if Harry starts saying that he initiated the divorce because you were cheating).\"}, {\"编号\": 2, \"标题\": \"Ask yourself what the point of repeating the information is.\", \"描述\": \"Human beings are social creatures and gossip is part of the framework of society. It can help to maintain social norms and keep people's worse instincts in check, if they think people are paying attention to what they're doing. It can also be used, however, to destroy reputations, and lift the gossiper's status at the expense of other people.\\nSome questions to consider about your information: Is it true? Is it necessary? Does it need to be said? Would I say this to their face? Is it harmful? Is it substantiated (can you support the gossip with actual facts, instead of just hearsay)? Am I doing this to make myself feel better or raise my status? Is this something that I've heard second or third-hand? Does it need to be said right now?\\nIf you're gossiping because it puts you at the center of attention, or boosts your ego, you need to stop. That's where the harmful aspects of gossip come in. Imparting information is one thing (example: \\\"Did you hear that they're adding a new wing to the library?\\\" or \\\"Did you hear that Christian was hospitalized? You should send him a card.\\\") but harmful gossip is another (example: \\\"I heard that Sandra slept with like all of Human Resources; it's why she's getting a raise and we aren't.\\\").\"}, {\"编号\": 3, \"标题\": \"Figure out the problem behind the gossip.\", \"描述\": \"Sometimes the reasons that you're spreading gossip about someone is because you're angry about them or something they've done. Consider why what they're doing bothers you so much. Sometimes, it's because you're guilty of the same practice yourself.\\nFor example: If you find yourself constantly talking about how Jane is such a slut and is always attracting boys, stop and ask yourself, what's the problem here? Is it because you're jealous of the attention given to Jane? Does Jane even want such an interest? Even if Jane does sleep with a variety of guys, what does that have to do with you?\\nYou really want to get to the root of the problem, especially if it is something that has been ongoing (especially if you've been gossiping about the same person or situation over and over again).\"}, {\"编号\": 4, \"标题\": \"Do something about the problem.\", \"描述\": \"Sometimes, instead of just venting to every person you meet, you should figure out a solution to the root problem. This may require talking to the person about whom you're gossiping, but it can often foster a more healthy and trusting network of relationships.\\nSometimes what you have to do is remove someone out of your life. For example, instead of talking about how rude and inconsiderate your ex-girlfriend was (and still is), you stop engaging with her, de-friend her on Facebook, and delete her out of your phone. This way, instead of wasting energy talking to people about her, you move on to talking about things that are more fun.\"}, {\"编号\": 5, \"标题\": \"Give yourself a gossip specific time limit.\", \"描述\": \"If you can't help but talk about a certain person or a certain time limit, set yourself a specific amount of time to talk about it. Once that time is up, you're finished and you can focus your energies on something more positive.\\nBegin to start limiting yourself to between 2 and 5 minutes for talking about this (per day if possible). Do not give yourself the same amount of time for each person.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding Gossip With Others\", \"步骤\": [{\"编号\": 1, \"标题\": \"Privately address specific perpetrators.\", \"描述\": \"If you're trying to deal with persistent gossips take them aside individually and discuss the issue. Especially if you're someone in a position of authority, you might need to take care of a situation with gossiping.\\nDeal with chronic gossipers. Figure out who they are and try to avoid them. If you can't avoid them, don't give them the satisfaction of imparting information to you. When they try to gossip, change the subject, or get away from them. Unlike people who gossip every once in a while, chronic gossipers are unlikely to be deterred by a simple talking to.\\nFor example: if Dan, your brother-in-law, constantly discusses your siblings around you and talks about how his sister is a harpy and his brother is a thief, take him aside and ask him what the problem is with your siblings. Tell him that it isn't appropriate to pass along information about them to other people. If there is a problem (your brother actually has stolen something from him, for example), help to deal with it.\\nRemember that men are just as likely to gossip as women, even if it isn't often called gossip, but men can pass harmful or inaccurate information, too.\"}, {\"编号\": 2, \"标题\": \"Find an appropriate response.\", \"描述\": \"When someone comes to you with a juicy bit of harmful gossip, find a way to deflect the situation, or make the gossiper aware of the harmful nature of what they're saying.\\nSome ways to gently turn the attention towards the harmful nature of gossip: \\\"Let's look at this from X's point of view,\\\" (X being the subject of the gossip) \\\"Why do you talk about X so much?\\\" or \\\"Hey, maybe we could find a way to fix this\\\"\\nTry to find a way to get to the bottom of the gossiper's issue with the person they are spreading rumors about. If they are a chronic gossiper, you're probably going to have to shut them down a little more forcefully.\"}, {\"编号\": 3, \"标题\": \"Change the subject.\", \"描述\": \"Sometimes you just have to move away from negative gossiping and focus on something more positive. Try to do this without blaming the gossiper, because that can turn their ire on you.\\nWhen they start gossiping, say something like \\\"Hey, we should plan what we're going to this afternoon after work.\\\" They usually will forget about it.\\nYou can also say something like \\\"This conversation has gotten really negative about X. Let's talk about something more positive\\\" (especially if the subject of the gossip is negative).\"}, {\"编号\": 4, \"标题\": \"Disengage.\", \"描述\": \"In the end, if you can't turn the topic of the conversation, it's best to walk away or explain that you're not interested in hearing that type of gossip. You may irritate the person gossiping and they might say things about you, which are welcome to contradict. However, it might be best simply to not engage with that type of situation.\\nFor example, you could say something like \\\"Hey, I'm not interested in hearing unsubstantiated rumors about so-and-so,\\\" or \\\"I don't really care what X's sexuality is.\\\"\\nIf you simply don't want to make a big deal out of the situation, you could make an excuse \\\"I have to get back to work\\\" or \\\"I have to go home,\\\" etc.\"}], \"小提示\": [\"If you ever get the urge to talk about someone, pretend that they are standing right next to you so you won't say anything offensive about them behind their back.\\n\", \"Peoples' loyalties are subject to change. If you are involved in gossip, you may become the subject of later gossip.\\n\", \"Make it clear that you're not interested in hearing or participating in gossip and be careful what personal information you share with such a person.\\n\"], \"注意事项\": [\"If you confront people who gossip, be prepared for them to turn that tendency around on you. Decide if confronting them is worth it, otherwise, try to let it go.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,072 | How to Avoid Growing Up to Be Like Your Mom | 1. Recognizing Your Mother's Behavior
1-1. Be aware of your motivation.
If you're afraid of growing up to be like your mother, there must be some reason why. It may be helpful to recognize your motivation, so that you know how to adapt your own behavior.
Ask yourself, are you simply afraid of what is familiar? Or are you trying to avoid negative behaviors that your parents exhibited, such as neglect or violence?
If you're afraid of what's familiar, you may be able to proceed on your own. However, if your concerns are trying to avoid negative behaviors, you may need to recruit the help of a qualified therapist.
If you believe your mother wasn't a very good parent, maybe you're right. Research has indicated that poor parenting or dysfunctional parenting can have a dire effect upon an individual’s physical and psychological health. Understanding what poor parenting is will help you achieve positive and constructive parenting in the future.
1-2. Examine your mother's characteristics.
The first step to avoiding becoming like someone is to recognize what it is about that person you don't like. It's not enough to just say that you don't want to be like someone. You'll need to determine the specific behaviors, characteristics, or parenting methods that you yourself hope to avoid.
Make a list of your mother's characteristics or behaviors that you hope to avoid. Are you afraid that you'll become judgmental or argumentative? Give unwanted advice? What is your mother doing that you're afraid of doing in your own life?
Recognize what triggers precede your mother's negative behavior. Think about what sets up your mother's undesirable behavior: is her behavior a reaction to the behavior of others around her?
1-3. Limit damaging contact with your mother.
If you truly believe that your mother's behavior has a negative impact on your life, it may be best to limit your contact with her as much as possible when she is behaving negatively. If we are in the company of negative people, then overtime we will inherit many of those individual’s beliefs and perspectives of the world. If you still live at home, it may not be feasible to completely limit all contact, but if you are an adult and you want to avoid taking on negative behaviors your mother exhibits, you may want to try to avoid spending too much time together. Even as a child or adolescent who lives at home, you can limit/reduce your time spent directly together during periods when your mother is behaving negatively or inappropriately.
If your mother says something that you know will start a fight, tell her you don't want to argue and leave the room. You can go for a walk, or just sit alone in your room until things cool down, but engaging with someone who is trying to provoke an argument will not be productive.
Be aware that limiting or cutting off contact with a parent may be devastating to them. If you have an otherwise healthy and loving relationship with your mother, it's best to try to work things out with her. Limiting contact is best left for situations where a parent has a history of abusive or neglectful behavior.
Set boundaries and refuse to budge from boundaries that are established on a healthy pursuit. Compromising your boundaries will indicate to others that you do not stand behind what you believe.
2. Taking Control of Your Behavior
2-1. Be mindful of your own behavior.
Once you've identified what characteristics you wish to avoid, you'll need to learn to police your own behavior. Think about how you typically react to the triggers that precede your mother's undesirable behavior. Are you able to detach yourself from the emotional response you're afraid of exhibiting? Or do you feel helpless and stuck in the behavior you've learned from your mother?
If your mother is very judgmental, for example, it may be helpful to identify the moments in which you lapse into judgmental thinking or say judgmental things. Some of these moments may be easy to identify on your own, while others may require an outsider's input.
Ask your friends or relatives to help you become more aware of how you react to the triggers you've identified. This may help you gain an awareness of behavior that you engage in without thinking.
2-2. Identify your own values.
As much as you may want to think of yourself in terms of being unlike your mother, it's important to establish a firm set of positive values for yourself. Knowing what you believe in and hold important will help you determine the kind of person you'd like to be, which in turn may help shape the types of friendships and relationships you cultivate. To help you figure out your values, it may be helpful to reflect on:
who you respect, and why
what objects hold the most sentimental value to you, and why
what times in your life felt the most rewarding or fulfilling
what issues you would most like to resolve or address in your community, or in the world
what social or cultural issues you feel the most passionately about, or talk about the most, and why those issues are important to you
2-3. Evaluate how you respond to conflict.
Even though in an ideal world a parent would always be the parent and the child would always be the child, sometimes in reality a child must be the mature one. The most mature thing you can do to avoid arguments and defuse tension with your mother is to step back and assess how you respond to conflict. If, like many people, you have a reactive personality, you may need to work on changing your approach to conflict with difficult people.
Reactive people tend to reach emotional conclusions very quickly. These individuals may feel completely out of control when it comes to emotional responses, because a reactive person's response and behavior are, essentially, determined by the other person.
If you find yourself having an elevated pulse during verbal conflicts with your mother, or talking over her, or starting fights at the drop of a hat, you may be a reactive person.
Distance yourself from the problem before you react. The biggest problem for reactive people is that they tend to respond immediately to conflict or the perceived initiation of conflict with an angry, emotional response. Give yourself a moment to breathe and consider what would be a positive, constructive response before you say or do anything.
Learn to be mindful. Practicing mindfulness and mindful meditation can help you gain greater insight into the roots of your problems and find more constructive ways to deal with those problems.
2-4. Learn to avoid taking things personally.
Whether your mother has a tendency to make things about herself that you are fearful of inheriting, or you simply want to stop taking the things your mother says or does to heart, learning to disengage from what's being said to you may help. It is not an easy, overnight transformation, but with time and effort you can learn to let go of the resentment and personal frustration you feel in response to your mother.
Step out of your perspective. It can be difficult at times to imagine a situation from someone else's perspective, but it's an important part of distancing yourself from frustrating or damaging behavior. If your mother's behavior is getting on your nerves, or if you worry you'll end up behaving like your mother, try to see things from your mother's perspective. For example, do you really believe she is engaging in over-protective behavior to ruin your life, or is it her way of trying to show you she cares?
Resist your intuitive reactions. Many people react emotionally without giving proper time to assess the situation or process what's been said. Rather than allowing yourself to respond immediately with an impassioned rebuttal, take a few seconds to process what you've heard or seen and what an appropriate, level-headed response might be.
Avoid jumping to conclusions. If you're feeling insecure or frustrated with your mother, it can be easy to assume that anything you interpret as a criticism must actually be critical. However, it's possible that you're reading too much into things, or entirely personalizing something that wasn't meant to be directed at you. Even if your mother does say something critical or hurtful and it seems deliberate, the underlying cause is probably something very emotionally troubling to your mother that she hasn't figured out how to deal with.
2-5. Recognize your individuality
As much as you may fear growing up to be like your mom, you're still your own person. You may inevitably pick up certain behaviors or traits that you unconsciously learned from your mother, but ultimately, you are not the same person.
Think about the things that make you a unique individual. Whether it's your taste in music, your hobbies, or your hopes and dreams, celebrate the things that make you who you are.
2-6. Consider seeing a therapist.
If you feel completely helpless in identifying and changing your own behavior, consider talking to a qualified therapist. A therapist can help you work through behavioral issues and learn to respond in a more healthy, constructive way to situational triggers.
Search online for therapists near you, or ask your primary care giver for a referral/recommendation.
3. Understanding Learned Behavior
3-1. Consider your mother's parents.
Think about whether your mother's undesirable behaviors are something she learned from her own parents. Many people pick up behaviors and characteristics from their parents. Just because you're aware of your mother's undesirable behavior, it doesn't necessarily mean that your mother is aware of her own behavior. It's entirely possible that she was taught to behave that way by her parents.
Even though it's easy to blame your mother for her behavior, it may not be entirely her fault. If at all possible, try talking to your mother about the behavior you resent. You might learn more about your mother, and find that she herself regrets behaving the way she has.
Remember that parents seldom have the experience or preparation that is needed to make all of the decisions of being a parent. For many, parenting is a trial-and-error experience. They are learning as they go and hopefully, they are improving as they grow.
Ask your mother open-ended conversational questions. Try something like, "What was your relationship like with grandma/grandpa?" or "What were grandma/grandpa like as parents?"
3-2. Understand learned behavior.
Many psychologists believe that, to some extent, it's impossible to completely avoid becoming like our parents. The best we can do is identify the negative traits we most resent, and work to become more aware of our own behavior.
Some studies suggest that most people begin to act like their parents around the age of 32.
The reason most people grow up to become like their parents is because our brains are wired to do so. During stressful situations, the neurons in the brain seek the most familiar paths, even if those paths are not what we would consciously like them to be.
3-3. Try to accept positive behaviors.
If you resent your mother for certain undesirable behaviors, it's important to work towards avoiding those behaviors in your own life. However, there's a good chance that you may have inherited some positive behaviors or characteristics from your mother. As you grow older, it can help you come to accept the adult you've become if you learn to appreciate the good inherited behaviors your mother passed on to you.
Tips
No one can completely avoid learning certain behaviors or characteristics from their parents. The best you can do is learn to accept the good qualities you've picked up while working to avoid the undesirable qualities you fear.
Warnings
Your mom may be offended that you don't want to be just like her. If you decide to tell her, be conscious of her feelings.
| {
"create_time": "20230517 10:49:10",
"回答明细": "{\"回答\": \"1. Recognizing Your Mother's Behavior\\n1-1. Be aware of your motivation.\\nIf you're afraid of growing up to be like your mother, there must be some reason why. It may be helpful to recognize your motivation, so that you know how to adapt your own behavior.\\nAsk yourself, are you simply afraid of what is familiar? Or are you trying to avoid negative behaviors that your parents exhibited, such as neglect or violence?\\nIf you're afraid of what's familiar, you may be able to proceed on your own. However, if your concerns are trying to avoid negative behaviors, you may need to recruit the help of a qualified therapist.\\nIf you believe your mother wasn't a very good parent, maybe you're right. Research has indicated that poor parenting or dysfunctional parenting can have a dire effect upon an individual’s physical and psychological health. Understanding what poor parenting is will help you achieve positive and constructive parenting in the future.\\n1-2. Examine your mother's characteristics.\\nThe first step to avoiding becoming like someone is to recognize what it is about that person you don't like. It's not enough to just say that you don't want to be like someone. You'll need to determine the specific behaviors, characteristics, or parenting methods that you yourself hope to avoid.\\nMake a list of your mother's characteristics or behaviors that you hope to avoid. Are you afraid that you'll become judgmental or argumentative? Give unwanted advice? What is your mother doing that you're afraid of doing in your own life?\\nRecognize what triggers precede your mother's negative behavior. Think about what sets up your mother's undesirable behavior: is her behavior a reaction to the behavior of others around her?\\n1-3. Limit damaging contact with your mother.\\nIf you truly believe that your mother's behavior has a negative impact on your life, it may be best to limit your contact with her as much as possible when she is behaving negatively. If we are in the company of negative people, then overtime we will inherit many of those individual’s beliefs and perspectives of the world. If you still live at home, it may not be feasible to completely limit all contact, but if you are an adult and you want to avoid taking on negative behaviors your mother exhibits, you may want to try to avoid spending too much time together. Even as a child or adolescent who lives at home, you can limit/reduce your time spent directly together during periods when your mother is behaving negatively or inappropriately.\\nIf your mother says something that you know will start a fight, tell her you don't want to argue and leave the room. You can go for a walk, or just sit alone in your room until things cool down, but engaging with someone who is trying to provoke an argument will not be productive.\\nBe aware that limiting or cutting off contact with a parent may be devastating to them. If you have an otherwise healthy and loving relationship with your mother, it's best to try to work things out with her. Limiting contact is best left for situations where a parent has a history of abusive or neglectful behavior.\\nSet boundaries and refuse to budge from boundaries that are established on a healthy pursuit. Compromising your boundaries will indicate to others that you do not stand behind what you believe.\\n2. Taking Control of Your Behavior\\n2-1. Be mindful of your own behavior.\\nOnce you've identified what characteristics you wish to avoid, you'll need to learn to police your own behavior. Think about how you typically react to the triggers that precede your mother's undesirable behavior. Are you able to detach yourself from the emotional response you're afraid of exhibiting? Or do you feel helpless and stuck in the behavior you've learned from your mother?\\nIf your mother is very judgmental, for example, it may be helpful to identify the moments in which you lapse into judgmental thinking or say judgmental things. Some of these moments may be easy to identify on your own, while others may require an outsider's input.\\nAsk your friends or relatives to help you become more aware of how you react to the triggers you've identified. This may help you gain an awareness of behavior that you engage in without thinking.\\n2-2. Identify your own values.\\nAs much as you may want to think of yourself in terms of being unlike your mother, it's important to establish a firm set of positive values for yourself. Knowing what you believe in and hold important will help you determine the kind of person you'd like to be, which in turn may help shape the types of friendships and relationships you cultivate. To help you figure out your values, it may be helpful to reflect on:\\nwho you respect, and why\\nwhat objects hold the most sentimental value to you, and why\\nwhat times in your life felt the most rewarding or fulfilling\\nwhat issues you would most like to resolve or address in your community, or in the world\\nwhat social or cultural issues you feel the most passionately about, or talk about the most, and why those issues are important to you\\n2-3. Evaluate how you respond to conflict.\\nEven though in an ideal world a parent would always be the parent and the child would always be the child, sometimes in reality a child must be the mature one. The most mature thing you can do to avoid arguments and defuse tension with your mother is to step back and assess how you respond to conflict. If, like many people, you have a reactive personality, you may need to work on changing your approach to conflict with difficult people.\\nReactive people tend to reach emotional conclusions very quickly. These individuals may feel completely out of control when it comes to emotional responses, because a reactive person's response and behavior are, essentially, determined by the other person.\\nIf you find yourself having an elevated pulse during verbal conflicts with your mother, or talking over her, or starting fights at the drop of a hat, you may be a reactive person.\\nDistance yourself from the problem before you react. The biggest problem for reactive people is that they tend to respond immediately to conflict or the perceived initiation of conflict with an angry, emotional response. Give yourself a moment to breathe and consider what would be a positive, constructive response before you say or do anything.\\n\\nLearn to be mindful. Practicing mindfulness and mindful meditation can help you gain greater insight into the roots of your problems and find more constructive ways to deal with those problems.\\n2-4. Learn to avoid taking things personally.\\nWhether your mother has a tendency to make things about herself that you are fearful of inheriting, or you simply want to stop taking the things your mother says or does to heart, learning to disengage from what's being said to you may help. It is not an easy, overnight transformation, but with time and effort you can learn to let go of the resentment and personal frustration you feel in response to your mother.\\nStep out of your perspective. It can be difficult at times to imagine a situation from someone else's perspective, but it's an important part of distancing yourself from frustrating or damaging behavior. If your mother's behavior is getting on your nerves, or if you worry you'll end up behaving like your mother, try to see things from your mother's perspective. For example, do you really believe she is engaging in over-protective behavior to ruin your life, or is it her way of trying to show you she cares?\\nResist your intuitive reactions. Many people react emotionally without giving proper time to assess the situation or process what's been said. Rather than allowing yourself to respond immediately with an impassioned rebuttal, take a few seconds to process what you've heard or seen and what an appropriate, level-headed response might be.\\nAvoid jumping to conclusions. If you're feeling insecure or frustrated with your mother, it can be easy to assume that anything you interpret as a criticism must actually be critical. However, it's possible that you're reading too much into things, or entirely personalizing something that wasn't meant to be directed at you. Even if your mother does say something critical or hurtful and it seems deliberate, the underlying cause is probably something very emotionally troubling to your mother that she hasn't figured out how to deal with.\\n2-5. Recognize your individuality\\nAs much as you may fear growing up to be like your mom, you're still your own person. You may inevitably pick up certain behaviors or traits that you unconsciously learned from your mother, but ultimately, you are not the same person.\\nThink about the things that make you a unique individual. Whether it's your taste in music, your hobbies, or your hopes and dreams, celebrate the things that make you who you are.\\n2-6. Consider seeing a therapist.\\nIf you feel completely helpless in identifying and changing your own behavior, consider talking to a qualified therapist. A therapist can help you work through behavioral issues and learn to respond in a more healthy, constructive way to situational triggers.\\nSearch online for therapists near you, or ask your primary care giver for a referral/recommendation.\\n3. Understanding Learned Behavior\\n3-1. Consider your mother's parents.\\nThink about whether your mother's undesirable behaviors are something she learned from her own parents. Many people pick up behaviors and characteristics from their parents. Just because you're aware of your mother's undesirable behavior, it doesn't necessarily mean that your mother is aware of her own behavior. It's entirely possible that she was taught to behave that way by her parents.\\nEven though it's easy to blame your mother for her behavior, it may not be entirely her fault. If at all possible, try talking to your mother about the behavior you resent. You might learn more about your mother, and find that she herself regrets behaving the way she has.\\nRemember that parents seldom have the experience or preparation that is needed to make all of the decisions of being a parent. For many, parenting is a trial-and-error experience. They are learning as they go and hopefully, they are improving as they grow.\\nAsk your mother open-ended conversational questions. Try something like, \\\"What was your relationship like with grandma/grandpa?\\\" or \\\"What were grandma/grandpa like as parents?\\\"\\n3-2. Understand learned behavior.\\nMany psychologists believe that, to some extent, it's impossible to completely avoid becoming like our parents. The best we can do is identify the negative traits we most resent, and work to become more aware of our own behavior.\\nSome studies suggest that most people begin to act like their parents around the age of 32.\\nThe reason most people grow up to become like their parents is because our brains are wired to do so. During stressful situations, the neurons in the brain seek the most familiar paths, even if those paths are not what we would consciously like them to be.\\n3-3. Try to accept positive behaviors.\\nIf you resent your mother for certain undesirable behaviors, it's important to work towards avoiding those behaviors in your own life. However, there's a good chance that you may have inherited some positive behaviors or characteristics from your mother. As you grow older, it can help you come to accept the adult you've become if you learn to appreciate the good inherited behaviors your mother passed on to you.\\nTips\\nNo one can completely avoid learning certain behaviors or characteristics from their parents. The best you can do is learn to accept the good qualities you've picked up while working to avoid the undesirable qualities you fear.\\nWarnings\\nYour mom may be offended that you don't want to be just like her. If you decide to tell her, be conscious of her feelings.\\n\", \"简要回答\": \"Many people fear they will become like their parents, especially their mothers. In the midst of youthful rebellion, turning into your parent may be frustrating, if not frightening. No one can entirely avoid taking on some characteristics or traits of their parents. However, there are some steps you can take to reduce the transition and retain some sense of your old self.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Recognizing Your Mother's Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be aware of your motivation.\", \"描述\": \"If you're afraid of growing up to be like your mother, there must be some reason why. It may be helpful to recognize your motivation, so that you know how to adapt your own behavior.\\nAsk yourself, are you simply afraid of what is familiar? Or are you trying to avoid negative behaviors that your parents exhibited, such as neglect or violence?\\nIf you're afraid of what's familiar, you may be able to proceed on your own. However, if your concerns are trying to avoid negative behaviors, you may need to recruit the help of a qualified therapist.\\nIf you believe your mother wasn't a very good parent, maybe you're right. Research has indicated that poor parenting or dysfunctional parenting can have a dire effect upon an individual’s physical and psychological health. Understanding what poor parenting is will help you achieve positive and constructive parenting in the future.\"}, {\"编号\": 2, \"标题\": \"Examine your mother's characteristics.\", \"描述\": \"The first step to avoiding becoming like someone is to recognize what it is about that person you don't like. It's not enough to just say that you don't want to be like someone. You'll need to determine the specific behaviors, characteristics, or parenting methods that you yourself hope to avoid.\\nMake a list of your mother's characteristics or behaviors that you hope to avoid. Are you afraid that you'll become judgmental or argumentative? Give unwanted advice? What is your mother doing that you're afraid of doing in your own life?\\nRecognize what triggers precede your mother's negative behavior. Think about what sets up your mother's undesirable behavior: is her behavior a reaction to the behavior of others around her?\"}, {\"编号\": 3, \"标题\": \"Limit damaging contact with your mother.\", \"描述\": \"If you truly believe that your mother's behavior has a negative impact on your life, it may be best to limit your contact with her as much as possible when she is behaving negatively. If we are in the company of negative people, then overtime we will inherit many of those individual’s beliefs and perspectives of the world. If you still live at home, it may not be feasible to completely limit all contact, but if you are an adult and you want to avoid taking on negative behaviors your mother exhibits, you may want to try to avoid spending too much time together. Even as a child or adolescent who lives at home, you can limit/reduce your time spent directly together during periods when your mother is behaving negatively or inappropriately.\\nIf your mother says something that you know will start a fight, tell her you don't want to argue and leave the room. You can go for a walk, or just sit alone in your room until things cool down, but engaging with someone who is trying to provoke an argument will not be productive.\\nBe aware that limiting or cutting off contact with a parent may be devastating to them. If you have an otherwise healthy and loving relationship with your mother, it's best to try to work things out with her. Limiting contact is best left for situations where a parent has a history of abusive or neglectful behavior.\\nSet boundaries and refuse to budge from boundaries that are established on a healthy pursuit. Compromising your boundaries will indicate to others that you do not stand behind what you believe.\"}]}, {\"编号\": 2, \"标题\": \"Taking Control of Your Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be mindful of your own behavior.\", \"描述\": \"Once you've identified what characteristics you wish to avoid, you'll need to learn to police your own behavior. Think about how you typically react to the triggers that precede your mother's undesirable behavior. Are you able to detach yourself from the emotional response you're afraid of exhibiting? Or do you feel helpless and stuck in the behavior you've learned from your mother?\\nIf your mother is very judgmental, for example, it may be helpful to identify the moments in which you lapse into judgmental thinking or say judgmental things. Some of these moments may be easy to identify on your own, while others may require an outsider's input.\\nAsk your friends or relatives to help you become more aware of how you react to the triggers you've identified. This may help you gain an awareness of behavior that you engage in without thinking.\"}, {\"编号\": 2, \"标题\": \"Identify your own values.\", \"描述\": \"As much as you may want to think of yourself in terms of being unlike your mother, it's important to establish a firm set of positive values for yourself. Knowing what you believe in and hold important will help you determine the kind of person you'd like to be, which in turn may help shape the types of friendships and relationships you cultivate. To help you figure out your values, it may be helpful to reflect on:\\nwho you respect, and why\\nwhat objects hold the most sentimental value to you, and why\\nwhat times in your life felt the most rewarding or fulfilling\\nwhat issues you would most like to resolve or address in your community, or in the world\\nwhat social or cultural issues you feel the most passionately about, or talk about the most, and why those issues are important to you\"}, {\"编号\": 3, \"标题\": \"Evaluate how you respond to conflict.\", \"描述\": \"Even though in an ideal world a parent would always be the parent and the child would always be the child, sometimes in reality a child must be the mature one. The most mature thing you can do to avoid arguments and defuse tension with your mother is to step back and assess how you respond to conflict. If, like many people, you have a reactive personality, you may need to work on changing your approach to conflict with difficult people.\\nReactive people tend to reach emotional conclusions very quickly. These individuals may feel completely out of control when it comes to emotional responses, because a reactive person's response and behavior are, essentially, determined by the other person.\\nIf you find yourself having an elevated pulse during verbal conflicts with your mother, or talking over her, or starting fights at the drop of a hat, you may be a reactive person.\\nDistance yourself from the problem before you react. The biggest problem for reactive people is that they tend to respond immediately to conflict or the perceived initiation of conflict with an angry, emotional response. Give yourself a moment to breathe and consider what would be a positive, constructive response before you say or do anything.\\n\\nLearn to be mindful. Practicing mindfulness and mindful meditation can help you gain greater insight into the roots of your problems and find more constructive ways to deal with those problems.\"}, {\"编号\": 4, \"标题\": \"Learn to avoid taking things personally.\", \"描述\": \"Whether your mother has a tendency to make things about herself that you are fearful of inheriting, or you simply want to stop taking the things your mother says or does to heart, learning to disengage from what's being said to you may help. It is not an easy, overnight transformation, but with time and effort you can learn to let go of the resentment and personal frustration you feel in response to your mother.\\nStep out of your perspective. It can be difficult at times to imagine a situation from someone else's perspective, but it's an important part of distancing yourself from frustrating or damaging behavior. If your mother's behavior is getting on your nerves, or if you worry you'll end up behaving like your mother, try to see things from your mother's perspective. For example, do you really believe she is engaging in over-protective behavior to ruin your life, or is it her way of trying to show you she cares?\\nResist your intuitive reactions. Many people react emotionally without giving proper time to assess the situation or process what's been said. Rather than allowing yourself to respond immediately with an impassioned rebuttal, take a few seconds to process what you've heard or seen and what an appropriate, level-headed response might be.\\nAvoid jumping to conclusions. If you're feeling insecure or frustrated with your mother, it can be easy to assume that anything you interpret as a criticism must actually be critical. However, it's possible that you're reading too much into things, or entirely personalizing something that wasn't meant to be directed at you. Even if your mother does say something critical or hurtful and it seems deliberate, the underlying cause is probably something very emotionally troubling to your mother that she hasn't figured out how to deal with.\"}, {\"编号\": 5, \"标题\": \"Recognize your individuality\", \"描述\": \"As much as you may fear growing up to be like your mom, you're still your own person. You may inevitably pick up certain behaviors or traits that you unconsciously learned from your mother, but ultimately, you are not the same person.\\nThink about the things that make you a unique individual. Whether it's your taste in music, your hobbies, or your hopes and dreams, celebrate the things that make you who you are.\"}, {\"编号\": 6, \"标题\": \"Consider seeing a therapist.\", \"描述\": \"If you feel completely helpless in identifying and changing your own behavior, consider talking to a qualified therapist. A therapist can help you work through behavioral issues and learn to respond in a more healthy, constructive way to situational triggers.\\nSearch online for therapists near you, or ask your primary care giver for a referral/recommendation.\"}]}, {\"编号\": 3, \"标题\": \"Understanding Learned Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider your mother's parents.\", \"描述\": \"Think about whether your mother's undesirable behaviors are something she learned from her own parents. Many people pick up behaviors and characteristics from their parents. Just because you're aware of your mother's undesirable behavior, it doesn't necessarily mean that your mother is aware of her own behavior. It's entirely possible that she was taught to behave that way by her parents.\\nEven though it's easy to blame your mother for her behavior, it may not be entirely her fault. If at all possible, try talking to your mother about the behavior you resent. You might learn more about your mother, and find that she herself regrets behaving the way she has.\\nRemember that parents seldom have the experience or preparation that is needed to make all of the decisions of being a parent. For many, parenting is a trial-and-error experience. They are learning as they go and hopefully, they are improving as they grow.\\nAsk your mother open-ended conversational questions. Try something like, \\\"What was your relationship like with grandma/grandpa?\\\" or \\\"What were grandma/grandpa like as parents?\\\"\"}, {\"编号\": 2, \"标题\": \"Understand learned behavior.\", \"描述\": \"Many psychologists believe that, to some extent, it's impossible to completely avoid becoming like our parents. The best we can do is identify the negative traits we most resent, and work to become more aware of our own behavior.\\nSome studies suggest that most people begin to act like their parents around the age of 32.\\nThe reason most people grow up to become like their parents is because our brains are wired to do so. During stressful situations, the neurons in the brain seek the most familiar paths, even if those paths are not what we would consciously like them to be.\"}, {\"编号\": 3, \"标题\": \"Try to accept positive behaviors.\", \"描述\": \"If you resent your mother for certain undesirable behaviors, it's important to work towards avoiding those behaviors in your own life. However, there's a good chance that you may have inherited some positive behaviors or characteristics from your mother. As you grow older, it can help you come to accept the adult you've become if you learn to appreciate the good inherited behaviors your mother passed on to you.\"}], \"小提示\": [\"No one can completely avoid learning certain behaviors or characteristics from their parents. The best you can do is learn to accept the good qualities you've picked up while working to avoid the undesirable qualities you fear.\\n\"], \"注意事项\": [\"Your mom may be offended that you don't want to be just like her. If you decide to tell her, be conscious of her feelings.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,073 | How to Avoid Guys Hitting on You | 1. Tell the guy thanks but no thanks.
Sometimes honesty is the best policy.
If a guy asks you out, tell him that you’re just not interested. You don’t have to be rude, but you can be firm about your decision. Say something like:
“Sorry, I’m not looking for a relationship right now.”
“I’m flattered, but I have a boyfriend.”
“I’m just here to have fun, not to flirt with anyone. Thanks though.”
2. Talk about someone you’re dating.
He should get the message that you’re not available.
If you don’t have a significant other, feel free to make one up. Talk about what they do for work, where they are tonight, or how you two met.
If you’re out with a group of friends and you really want to sell it, you could grab one of your friends and ask them to pose as your partner.
3. Stick with a group.
Guys are less likely to approach you if you’re with friends.
If you’re heading out to a bar or a club, try to stay near your friends at all times. This isn’t a foolproof method (some dudes are willing to approach an entire friend group at once), but it might help!
This is a good rule to follow in general on a night out. There’s safety in numbers.
4. Treat the guy like a friend.
He’ll get the message that you aren’t interested.
Start talking about how cute another boy is, ask him to set you up with one of his friends, or simply tell him how much his friendship means to you. If you two have known each other for a little while, he should get the message right away.
This strategy might not work as well for total strangers, but it’s worth a shot on acquaintances or friends of friends.
5. Stick to neutral conversation topics.
The weather, sports, and current events are all fair game.
If he starts steering the conversation into a sexual or flirty topic, quickly change the subject. If you block his advances, he won’t be able to hit on you for long.
For example, if he compliments what you’re wearing, say something like, “Thanks, I wore it because it’s so hot out today. Have you noticed how sunny it’s been lately?”
6. Set the guy up with someone else.
Talk about how cute he’d look with one of your friends.
If you’re out with a group, you could actually pull one of your friends aside to chat with him (as long as the friend is willing). If you’re by yourself, just talk about how well he and your friend would match up in the future.
For example, you could say, “Oh wow, you roller skate? You should meet my friend Marsha, she loves roller skating!”
If the guy is being creepy or aggressive, it’s best not to pull one of your friends into it. Just try to leave the area and get somewhere safe.
7. Say you have to go meet up with friends.
You can’t abandon your friends!
Extract yourself from the conversation by saying you need to get back to your group across the bar. If you’re by yourself, tell the guy that you’re meeting a friend in 10 minutes so you have to get going. If he insists, offer to take his number and text him later (but don’t actually text him).
Say something like, “Well, it’s been nice talking to you, but I think my friends are getting ready to leave.”
Or, “It was nice to meet you, but I have plans with a friend so I’ve gotta run.”
8. Ask a friend for help.
It can be tough to extract yourself from a conversation on your own.
Signal to a friend across the room to come over and help you out. They’ll probably have better success getting you away from a guy than you would on your own.
Your friend could say something like, “Hey, we’re all about to do shots over here. Are you coming?” Or, “We’re getting ready to head out. Here’s your coat.”
9. Do something kind of gross.
It might not be your first choice, so use this as a last resort.
Burp, sneeze, or hock a loogie to make the guy run away. It might not work 100% of the time (some guys are into that kind of thing), but it’s worth a shot!
The goal is to make yourself unattractive to him. If you can do that, he’ll probably leave on his own.
10. Just ignore the guy.
If you don’t engage, he can’t keep hitting on you.
If a man approaches you in public, you don’t have to respond. If you want to, you can even get up and walk away.
This is the best way to get rid of someone who’s being persistent. If he’s not catching any of your hints (or he doesn't want to), it means he’s not going to give up.
11. Leave the situation if you feel uncomfortable.
You never have to stick around to be hit on.
Don’t worry about being polite—if you get a bad feeling, simply walk away. If you’re by yourself and you feel threatened, head to a populated area or call for emergency services.
Your instincts are probably right, so you should listen to your gut.
If a guy ever follows you around or demands your contact info, that’s a red flag. Head to a populated area to surround yourself with help.
Tips
If you’re going out with friends, come up with a hand signal that means “Get me away from this guy!” Try holding up a peace sign or gesturing with 2 fingers behind your back.
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Tell the guy thanks but no thanks.\\nSometimes honesty is the best policy.\\nIf a guy asks you out, tell him that you’re just not interested. You don’t have to be rude, but you can be firm about your decision. Say something like:\\n“Sorry, I’m not looking for a relationship right now.”\\n“I’m flattered, but I have a boyfriend.”\\n“I’m just here to have fun, not to flirt with anyone. Thanks though.”\\n2. Talk about someone you’re dating.\\nHe should get the message that you’re not available.\\nIf you don’t have a significant other, feel free to make one up. Talk about what they do for work, where they are tonight, or how you two met.\\nIf you’re out with a group of friends and you really want to sell it, you could grab one of your friends and ask them to pose as your partner.\\n3. Stick with a group.\\nGuys are less likely to approach you if you’re with friends.\\nIf you’re heading out to a bar or a club, try to stay near your friends at all times. This isn’t a foolproof method (some dudes are willing to approach an entire friend group at once), but it might help!\\nThis is a good rule to follow in general on a night out. There’s safety in numbers.\\n4. Treat the guy like a friend.\\nHe’ll get the message that you aren’t interested.\\nStart talking about how cute another boy is, ask him to set you up with one of his friends, or simply tell him how much his friendship means to you. If you two have known each other for a little while, he should get the message right away.\\nThis strategy might not work as well for total strangers, but it’s worth a shot on acquaintances or friends of friends.\\n5. Stick to neutral conversation topics.\\nThe weather, sports, and current events are all fair game.\\nIf he starts steering the conversation into a sexual or flirty topic, quickly change the subject. If you block his advances, he won’t be able to hit on you for long.\\nFor example, if he compliments what you’re wearing, say something like, “Thanks, I wore it because it’s so hot out today. Have you noticed how sunny it’s been lately?”\\n6. Set the guy up with someone else.\\nTalk about how cute he’d look with one of your friends.\\nIf you’re out with a group, you could actually pull one of your friends aside to chat with him (as long as the friend is willing). If you’re by yourself, just talk about how well he and your friend would match up in the future.\\nFor example, you could say, “Oh wow, you roller skate? You should meet my friend Marsha, she loves roller skating!”\\nIf the guy is being creepy or aggressive, it’s best not to pull one of your friends into it. Just try to leave the area and get somewhere safe.\\n7. Say you have to go meet up with friends.\\nYou can’t abandon your friends!\\nExtract yourself from the conversation by saying you need to get back to your group across the bar. If you’re by yourself, tell the guy that you’re meeting a friend in 10 minutes so you have to get going. If he insists, offer to take his number and text him later (but don’t actually text him).\\nSay something like, “Well, it’s been nice talking to you, but I think my friends are getting ready to leave.”\\nOr, “It was nice to meet you, but I have plans with a friend so I’ve gotta run.”\\n8. Ask a friend for help.\\nIt can be tough to extract yourself from a conversation on your own.\\nSignal to a friend across the room to come over and help you out. They’ll probably have better success getting you away from a guy than you would on your own.\\nYour friend could say something like, “Hey, we’re all about to do shots over here. Are you coming?” Or, “We’re getting ready to head out. Here’s your coat.”\\n9. Do something kind of gross.\\nIt might not be your first choice, so use this as a last resort.\\nBurp, sneeze, or hock a loogie to make the guy run away. It might not work 100% of the time (some guys are into that kind of thing), but it’s worth a shot!\\nThe goal is to make yourself unattractive to him. If you can do that, he’ll probably leave on his own.\\n10. Just ignore the guy.\\nIf you don’t engage, he can’t keep hitting on you.\\nIf a man approaches you in public, you don’t have to respond. If you want to, you can even get up and walk away.\\nThis is the best way to get rid of someone who’s being persistent. If he’s not catching any of your hints (or he doesn't want to), it means he’s not going to give up.\\n11. Leave the situation if you feel uncomfortable.\\nYou never have to stick around to be hit on.\\nDon’t worry about being polite—if you get a bad feeling, simply walk away. If you’re by yourself and you feel threatened, head to a populated area or call for emergency services.\\nYour instincts are probably right, so you should listen to your gut.\\nIf a guy ever follows you around or demands your contact info, that’s a red flag. Head to a populated area to surround yourself with help.\\nTips\\nIf you’re going out with friends, come up with a hand signal that means “Get me away from this guy!” Try holding up a peace sign or gesturing with 2 fingers behind your back.\\n\", \"简要回答\": \"Getting hit on can be flattering, but it’s not always what you want to happen when you’re out and about. Coming up with an exit strategy before you hit the town is a great way to extract yourself from a sticky situation. Try using one (or all) of these methods to avoid guys hitting on you so you can enjoy your time with friends or on your own.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Tell the guy thanks but no thanks.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sometimes honesty is the best policy.\", \"描述\": \"If a guy asks you out, tell him that you’re just not interested. You don’t have to be rude, but you can be firm about your decision. Say something like:\\n“Sorry, I’m not looking for a relationship right now.”\\n“I’m flattered, but I have a boyfriend.”\\n“I’m just here to have fun, not to flirt with anyone. Thanks though.”\"}]}, {\"编号\": 2, \"标题\": \"Talk about someone you’re dating.\", \"步骤\": [{\"编号\": 1, \"标题\": \"He should get the message that you’re not available.\", \"描述\": \"If you don’t have a significant other, feel free to make one up. Talk about what they do for work, where they are tonight, or how you two met.\\nIf you’re out with a group of friends and you really want to sell it, you could grab one of your friends and ask them to pose as your partner.\"}]}, {\"编号\": 3, \"标题\": \"Stick with a group.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Guys are less likely to approach you if you’re with friends.\", \"描述\": \"If you’re heading out to a bar or a club, try to stay near your friends at all times. This isn’t a foolproof method (some dudes are willing to approach an entire friend group at once), but it might help!\\nThis is a good rule to follow in general on a night out. There’s safety in numbers.\"}]}, {\"编号\": 4, \"标题\": \"Treat the guy like a friend.\", \"步骤\": [{\"编号\": 1, \"标题\": \"He’ll get the message that you aren’t interested.\", \"描述\": \"Start talking about how cute another boy is, ask him to set you up with one of his friends, or simply tell him how much his friendship means to you. If you two have known each other for a little while, he should get the message right away.\\nThis strategy might not work as well for total strangers, but it’s worth a shot on acquaintances or friends of friends.\"}]}, {\"编号\": 5, \"标题\": \"Stick to neutral conversation topics.\", \"步骤\": [{\"编号\": 1, \"标题\": \"The weather, sports, and current events are all fair game.\", \"描述\": \"If he starts steering the conversation into a sexual or flirty topic, quickly change the subject. If you block his advances, he won’t be able to hit on you for long.\\nFor example, if he compliments what you’re wearing, say something like, “Thanks, I wore it because it’s so hot out today. Have you noticed how sunny it’s been lately?”\"}]}, {\"编号\": 6, \"标题\": \"Set the guy up with someone else.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk about how cute he’d look with one of your friends.\", \"描述\": \"If you’re out with a group, you could actually pull one of your friends aside to chat with him (as long as the friend is willing). If you’re by yourself, just talk about how well he and your friend would match up in the future.\\nFor example, you could say, “Oh wow, you roller skate? You should meet my friend Marsha, she loves roller skating!”\\nIf the guy is being creepy or aggressive, it’s best not to pull one of your friends into it. Just try to leave the area and get somewhere safe.\"}]}, {\"编号\": 7, \"标题\": \"Say you have to go meet up with friends.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You can’t abandon your friends!\", \"描述\": \"Extract yourself from the conversation by saying you need to get back to your group across the bar. If you’re by yourself, tell the guy that you’re meeting a friend in 10 minutes so you have to get going. If he insists, offer to take his number and text him later (but don’t actually text him).\\nSay something like, “Well, it’s been nice talking to you, but I think my friends are getting ready to leave.”\\nOr, “It was nice to meet you, but I have plans with a friend so I’ve gotta run.”\"}]}, {\"编号\": 8, \"标题\": \"Ask a friend for help.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It can be tough to extract yourself from a conversation on your own.\", \"描述\": \"Signal to a friend across the room to come over and help you out. They’ll probably have better success getting you away from a guy than you would on your own.\\nYour friend could say something like, “Hey, we’re all about to do shots over here. Are you coming?” Or, “We’re getting ready to head out. Here’s your coat.”\"}]}, {\"编号\": 9, \"标题\": \"Do something kind of gross.\", \"步骤\": [{\"编号\": 1, \"标题\": \"It might not be your first choice, so use this as a last resort.\", \"描述\": \"Burp, sneeze, or hock a loogie to make the guy run away. It might not work 100% of the time (some guys are into that kind of thing), but it’s worth a shot!\\nThe goal is to make yourself unattractive to him. If you can do that, he’ll probably leave on his own.\"}]}, {\"编号\": 10, \"标题\": \"Just ignore the guy.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If you don’t engage, he can’t keep hitting on you.\", \"描述\": \"If a man approaches you in public, you don’t have to respond. If you want to, you can even get up and walk away.\\nThis is the best way to get rid of someone who’s being persistent. If he’s not catching any of your hints (or he doesn't want to), it means he’s not going to give up.\"}]}, {\"编号\": 11, \"标题\": \"Leave the situation if you feel uncomfortable.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You never have to stick around to be hit on.\", \"描述\": \"Don’t worry about being polite—if you get a bad feeling, simply walk away. If you’re by yourself and you feel threatened, head to a populated area or call for emergency services.\\nYour instincts are probably right, so you should listen to your gut.\\nIf a guy ever follows you around or demands your contact info, that’s a red flag. Head to a populated area to surround yourself with help.\"}], \"小提示\": [\"If you’re going out with friends, come up with a hand signal that means “Get me away from this guy!” Try holding up a peace sign or gesturing with 2 fingers behind your back.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,074 | How to Avoid Harboring Negative Thoughts About Your Husband | 1. Challenging Negative Thoughts
1-1. Practice positive affirmations about your husband.
Stop when you catch yourself dwelling on negative thoughts. Repeat the mantra, “It will work out” over and over again until you feel better. Visualize creating a barrier around your mind where no negative thoughts about your spouse are allowed entry. Then replace a critical thought with something true and positive about your husband. It might be "I'm so glad I found someone who shares my sense of humor," or "I am thankful for the support he provides this family." Anything that is positive and affirming.
Be patient with this process as you are literally changing the way that you think. It will take time.
1-2. Avoid framing the future in a negative way.
Recognize that your current thoughts about your husband do not necessarily mean that the future will turn out badly. The future is uncertain and unknowable. Instead of looking for future pitfalls, think about what you can do now to improve your life with your spouse.
For example, instead of thinking, “We will always be broke because he doesn’t make enough,” you might look for ways to add a bit of income yourself.
1-3. Avoid comparing your husband to other men.
Everyone does this to some extent, but it can get to be unhealthy if it occurs too frequently or if you dwell on it. These types of comparisons are not productive and take energy away from the relationship that you are currently in. Instead, think about how others may perceive your husband as desirable. What traits does he project that are admirable?
Does your husband smile all the time? Would other people consider him to be a nice person?
Does he support you and show an interest in your passions?
Comparing your husband to someone else doesn't actually provide any constructive feedback about what your concern is. Instead, it just puts him down and makes him feel like he's not good enough.
The idea of not being good enough is a big destructive factor in relationships, and it's not going to get you closer.
1-4. Laugh with your husband!
Look for moments that are funny and cut loose a bit. If you just can’t seem to find something humorous, create a situation in which you both will be forced to lighten up. Go to comedy club or watch a funny movie. It’s hard to be negative when you are busy bonding over something funny or interesting.
Be willing to laugh at yourself. And, when the situation warrants it, laugh at your husband as well.
Humor is a great way to break the ice if you need to talk about something more serious too.
1-5. Consider the personality traits of your partner.
Remember that, first and foremost, your husband is human. He is going to have faults, as we all do. Avoid trying to make him perfect. Look for what's unique and exciting about his personality as an individual.
Think about moments or actions when your husband showed off the best parts of his personality.
Reflect on why you appreciated him in that moment.
For example, if you admire the fact that he volunteers at the local food bank, take a moment and appreciate the caring traits behind his volunteering.
1-6. Refrain from “always or never” thinking.
If you find yourself heading into absolutes, visualize a stop sign and pause your thinking. Try to consider how your thoughts should actually be more complex in order to be accurate. For example, instead of thinking, “My husband never makes me laugh anymore,” you might consider, “How often do I laugh now anyway?”
Watch for words that signal exaggerations such as “always” or “never.”
1-7. Stop replaying the past.
If you’ve been together for some time it is quite possible that you’ve identified some things that you wish your husband did differently in the past. Make your best effort to offer forgiveness for past transgressions in order to move forward in a healthy way.
If you are worried about the past repeating itself, decide what your personal boundaries will be for the future.
For example, if you resent the fact that you've never taken a vacation with your husband, now may be the time to plan a trip.
1-8. Make a positive thoughts jar.
Get a mason jar and some small scraps of paper. On each piece of paper write down a positive thought about your husband. Fold each scrap in half and place it in the jar. Every time that you feel negative, go to the jar and pick out at least one piece of paper. Read it and then place it back in the jar, along with at least one more positive thought.
The jar is a more active version of making a list. It'll push you to recognize all of your husband’s small and large positive actions.
Express appreciation for daily things. For example, “I appreciate the fact that Michael takes out the trash every day.”
Alternatively, write down all of your negative thoughts on pieces of paper and toss them away to let go of negativity and embrace a positive future.
2. Reconnecting with Your Husband
2-1. Flip through your old photos.
Pull out your albums and look through them. Focus on the emotions captured in the photos. Connect these emotions back to the choices made by you or your husband. You will find that your photos often depict positive moments that you created with your spouse.
For example, your wedding photos might remind you of how happy you were before the ceremony.
Acknowledging the past can help you look forward to the future.
2-2. Initiate frequent physical contact.
If you are feeling negative, you may avoid being physically close to your husband. Try to reach out in small ways. Give him a quick hug or a small kiss on the cheek. Reach out and squeeze his hand. The goal is to get back to a state where you enjoy physical contact.
2-3. Go out on a date.
It is tempting to get so caught up in day-to-day life that you rarely plan anything ‘special’ with your spouse. Rekindle the affection in your relationship by setting up a date night each week. Let those close to you know that this is your time to go out.
Reserving the time and making it a priority is just as important as the date itself.
Don’t worry too much about the details of what you'll do. When you're out, focus on what you're enjoying about your husband and the date.
2-4. Learn to do something new together.
Challenges help people bond and tackling a new task will help you once again view your husband as a partner. Enroll in a cooking class. Take a course on ballroom dancing. Study together at home in order to learn a new language. You are building positive memories with each action.
Find an activity that you've never tried that interests you both.
If you both start off as beginners, you don’t fall into a teacher/student situation and can work together as equals.
2-5. Spend time alone together.
Reserve at least 15 minutes each day for one-on-one interaction with your husband. Take a bubble bath together, listen to music, or just sit on the couch and talk. Some couples find it especially helpful to wind down each day by ‘pillow talking’ about what happened and what tomorrow looks like.
Put away your electronic devices and silence your cell phones to give each other your full attention.
3. Managing Stress
3-1. Identify stress in your life.
If you are feeling stressed out in other areas of your life, it can be very easy to become irritable and take this out on your partner. Taking some time to check in with yourself and evaluate your stress levels and the source of your stress (which may or may not have to do with your husband) can help you have more positive interactions with your partner and you can take steps to change or deal with whatever is causing you stress. Stressors may be internal or external. Some things that may be causing you stress include:
Major life changes (change of job, moving, pregnancy, death of a loved one)
Workplace stress (an overly demanding job, upcoming deadlines, a difficult boss or coworkers, a toxic work environment)
Social stress (issues with friends or not having social support)
Fears, insecurities, or feelings of uncertainty or lack of control
Lack of balance (having too much on your plate, doing a disproportionate amount of the housework)
3-2. Learn healthy ways to deal with stress.
There are many constructive ways to manage and minimize stress one you have identified the cause. Exercise is one of the most effective ways to deal with stress. It releases endorphins and boosts mood while improving your physical health. Try to incorporate 30 minutes of physical activity into your daily life (you can break it up into 10- or 20-minute segments to make it more convenient). Try dancing, taking the dog for a long walk, jogging, taking the stairs instead of an elevator, playing a game with your kids (like soccer), or taking an exercise class at the gym. Other ways to positively manage stress include:
Meditation
Yoga
Spending time with your friends/support network
Writing in a journal
Taking a bath
3-3. Ask for help when you need it.
You may find that you are stressed or feel resentful toward your husband because you feel like there is an uneven balance in your responsibilities. Learn to be assertive and respectfully ask for help when you need it.
For instance, you might have too much on your plate trying to work, pick up your kids, clean the house, and cook.
Try saying to your husband, "I have a lot going on right now and I could really use your help. Can you make dinner and clean up the kitchen tonight?"
Being assertive doesn't mean being mean or aggressive. It means recognizing what you need and want and asking for it, while respecting the other person.
Be willing to compromise and calmly discuss how to better share responsibilities.
3-4. Eliminate stress when possible.
One way to reduce stress in your life is to cut out things that cause you stress or to stop overextending yourself. Learning to say "No" to things when you have reached your limits for what you can take on can have a major impact on your stress levels. Look at your commitments and ask yourself what things you "must" do and wha things you feel you "should" do. Try to cut out some of the "shoulds" to avoid taking on too much.
Consider if your environment is stressing you out. If the news is making you anxious and stressed, turn it off.
Try to avoid people who stress you out.
If it's someone you can't completely avoid, minimize your interactions as much as possible.
For instance, if you have an annoying coworker who stops by your desk, you can say, "I'm in the middle of a project, I can't talk right now."
3-5. Take an honest look at yourself.
You need to consider the true sources of your negative thoughts — are they really just about your husband or something/someone else? For example, do you have a tendency to view things in a negative light anyway? It might be helpful to consider exactly what you want out of marriage and out of your husband in particular.
Write down a list of qualities that you require from your partner.
Check off the number of those traits you possess.
For example, if you listed "funny" but you haven't been laughing lately, you may need to work to rediscover your own sense of humor.
4. Developing Positive Communication Skills
4-1. Keep communication open with your partner.
Even when you are experiencing negative thoughts, try to start up a conversation with your husband. Begin by discussing trivial matters like the day’s plans, etc. Keeping the conversation lines open will allow you to develop additional trust in your husband.
In addition to the small things, make sure that you talk about important matters such as finances.
Being the sole financial planner in a relationship can foster resentment.
To start a conversation, you might say, “Tonight after dinner let’s talk about what our bills look like for the next month.”
If you feel yourself about to say something negative and potentially harmful, count to five in your head. This will usually give you time to cool down.
4-2. Ask questions.
Misinterpretation and miscommunication is a problem in many marriages. It is possible that some of your negative feelings stem from communication errors between you and your husband. Make sure to ask what your husband means if you are unclear. Don’t just assume the worst.
You might say, “I’m not sure what you mean. Explain it a bit more.”
Ask how he feels and what he thinks about various scenarios. Tell him how you feel/what you think.
4-3. Say thank you.
Practice gratitude on a daily basis. Make a point to say “thank you” at least once a day to your husband. If you recognize his efforts, he will start to appreciate you more as well. Express gratitude for even the little moments. If he helps you find a book you were looking for, say “thank you.”
4-4. Confide in a trusted friend.
Go to someone you trust and who will keep private whatever you tell them. Explain your negative feelings, giving specific examples. Discuss possible solutions and ways to improve your situation. You may find that your situation is not all that unusual.
Try to be specific about the issues if you can.
Instead of just saying, “We don’t get along,” you might explain, “We don’t go out and do things together like we used to.”
Your friend might suggest more outings as a possible solution.
4-5. Talk to a marriage counselor.
Going to see a counselor by yourself or with your husband is a great option if you need a safe space to discuss your feelings or need an unbiased party to mediate discussions. Find a marriage counselor in your area by searching online for “marriage counseling.” Read online reviews to find the best fit for you.
Counseling is particularly helpful if you and your husband experienced a traumatic event.
A counselor can help you move forward from the blaming process.
During couples' therapy, your therapist might suggest that you schedule a session with an individual therapist, too.
Tips
Remember that marriage is for the long-term. Some have described it as a “marathon.” Any efforts that you make to move away from negativity will take time, so be patient.[28]
X
Research source
Make sure you're taking care of yourself every day by eating healthy, exercising, and getting plenty of rest.[29]
X
Expert Source
Chad Herst, CPCCMindfulness Coach
Expert Interview. 22 March 2019.
Warnings
If your negative feelings are the result of abuse by your husband, seek out help via an online group or talk to a therapist or your family doctor. Abuse in any form is not okay.
If your negative feelings extend beyond your husband or seem to impact your whole life, you may be suffering from a mental health issue like anxiety or depression.[30]
X
Expert Source
Omar Ruiz, LMFTLicensed Marriage & Family Therapist
Expert Interview. 22 April 2022.
If this is the case, talk to a medical professional for assistance.[31]
X
Research source
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Challenging Negative Thoughts\\n1-1. Practice positive affirmations about your husband.\\nStop when you catch yourself dwelling on negative thoughts. Repeat the mantra, “It will work out” over and over again until you feel better. Visualize creating a barrier around your mind where no negative thoughts about your spouse are allowed entry. Then replace a critical thought with something true and positive about your husband. It might be \\\"I'm so glad I found someone who shares my sense of humor,\\\" or \\\"I am thankful for the support he provides this family.\\\" Anything that is positive and affirming.\\nBe patient with this process as you are literally changing the way that you think. It will take time.\\n1-2. Avoid framing the future in a negative way.\\nRecognize that your current thoughts about your husband do not necessarily mean that the future will turn out badly. The future is uncertain and unknowable. Instead of looking for future pitfalls, think about what you can do now to improve your life with your spouse.\\nFor example, instead of thinking, “We will always be broke because he doesn’t make enough,” you might look for ways to add a bit of income yourself.\\n1-3. Avoid comparing your husband to other men.\\nEveryone does this to some extent, but it can get to be unhealthy if it occurs too frequently or if you dwell on it. These types of comparisons are not productive and take energy away from the relationship that you are currently in. Instead, think about how others may perceive your husband as desirable. What traits does he project that are admirable?\\nDoes your husband smile all the time? Would other people consider him to be a nice person?\\nDoes he support you and show an interest in your passions?\\nComparing your husband to someone else doesn't actually provide any constructive feedback about what your concern is. Instead, it just puts him down and makes him feel like he's not good enough.\\nThe idea of not being good enough is a big destructive factor in relationships, and it's not going to get you closer.\\n1-4. Laugh with your husband!\\nLook for moments that are funny and cut loose a bit. If you just can’t seem to find something humorous, create a situation in which you both will be forced to lighten up. Go to comedy club or watch a funny movie. It’s hard to be negative when you are busy bonding over something funny or interesting.\\nBe willing to laugh at yourself. And, when the situation warrants it, laugh at your husband as well.\\nHumor is a great way to break the ice if you need to talk about something more serious too.\\n1-5. Consider the personality traits of your partner.\\nRemember that, first and foremost, your husband is human. He is going to have faults, as we all do. Avoid trying to make him perfect. Look for what's unique and exciting about his personality as an individual.\\nThink about moments or actions when your husband showed off the best parts of his personality.\\nReflect on why you appreciated him in that moment.\\nFor example, if you admire the fact that he volunteers at the local food bank, take a moment and appreciate the caring traits behind his volunteering.\\n1-6. Refrain from “always or never” thinking.\\nIf you find yourself heading into absolutes, visualize a stop sign and pause your thinking. Try to consider how your thoughts should actually be more complex in order to be accurate. For example, instead of thinking, “My husband never makes me laugh anymore,” you might consider, “How often do I laugh now anyway?”\\nWatch for words that signal exaggerations such as “always” or “never.”\\n1-7. Stop replaying the past.\\nIf you’ve been together for some time it is quite possible that you’ve identified some things that you wish your husband did differently in the past. Make your best effort to offer forgiveness for past transgressions in order to move forward in a healthy way.\\nIf you are worried about the past repeating itself, decide what your personal boundaries will be for the future.\\nFor example, if you resent the fact that you've never taken a vacation with your husband, now may be the time to plan a trip.\\n1-8. Make a positive thoughts jar.\\nGet a mason jar and some small scraps of paper. On each piece of paper write down a positive thought about your husband. Fold each scrap in half and place it in the jar. Every time that you feel negative, go to the jar and pick out at least one piece of paper. Read it and then place it back in the jar, along with at least one more positive thought.\\nThe jar is a more active version of making a list. It'll push you to recognize all of your husband’s small and large positive actions.\\nExpress appreciation for daily things. For example, “I appreciate the fact that Michael takes out the trash every day.”\\nAlternatively, write down all of your negative thoughts on pieces of paper and toss them away to let go of negativity and embrace a positive future.\\n2. Reconnecting with Your Husband\\n2-1. Flip through your old photos.\\nPull out your albums and look through them. Focus on the emotions captured in the photos. Connect these emotions back to the choices made by you or your husband. You will find that your photos often depict positive moments that you created with your spouse.\\nFor example, your wedding photos might remind you of how happy you were before the ceremony.\\nAcknowledging the past can help you look forward to the future.\\n2-2. Initiate frequent physical contact.\\nIf you are feeling negative, you may avoid being physically close to your husband. Try to reach out in small ways. Give him a quick hug or a small kiss on the cheek. Reach out and squeeze his hand. The goal is to get back to a state where you enjoy physical contact.\\n2-3. Go out on a date.\\nIt is tempting to get so caught up in day-to-day life that you rarely plan anything ‘special’ with your spouse. Rekindle the affection in your relationship by setting up a date night each week. Let those close to you know that this is your time to go out.\\nReserving the time and making it a priority is just as important as the date itself.\\nDon’t worry too much about the details of what you'll do. When you're out, focus on what you're enjoying about your husband and the date.\\n2-4. Learn to do something new together.\\nChallenges help people bond and tackling a new task will help you once again view your husband as a partner. Enroll in a cooking class. Take a course on ballroom dancing. Study together at home in order to learn a new language. You are building positive memories with each action.\\nFind an activity that you've never tried that interests you both.\\nIf you both start off as beginners, you don’t fall into a teacher/student situation and can work together as equals.\\n2-5. Spend time alone together.\\nReserve at least 15 minutes each day for one-on-one interaction with your husband. Take a bubble bath together, listen to music, or just sit on the couch and talk. Some couples find it especially helpful to wind down each day by ‘pillow talking’ about what happened and what tomorrow looks like.\\nPut away your electronic devices and silence your cell phones to give each other your full attention.\\n3. Managing Stress\\n3-1. Identify stress in your life.\\nIf you are feeling stressed out in other areas of your life, it can be very easy to become irritable and take this out on your partner. Taking some time to check in with yourself and evaluate your stress levels and the source of your stress (which may or may not have to do with your husband) can help you have more positive interactions with your partner and you can take steps to change or deal with whatever is causing you stress. Stressors may be internal or external. Some things that may be causing you stress include:\\nMajor life changes (change of job, moving, pregnancy, death of a loved one)\\nWorkplace stress (an overly demanding job, upcoming deadlines, a difficult boss or coworkers, a toxic work environment)\\nSocial stress (issues with friends or not having social support)\\nFears, insecurities, or feelings of uncertainty or lack of control\\nLack of balance (having too much on your plate, doing a disproportionate amount of the housework)\\n3-2. Learn healthy ways to deal with stress.\\nThere are many constructive ways to manage and minimize stress one you have identified the cause. Exercise is one of the most effective ways to deal with stress. It releases endorphins and boosts mood while improving your physical health. Try to incorporate 30 minutes of physical activity into your daily life (you can break it up into 10- or 20-minute segments to make it more convenient). Try dancing, taking the dog for a long walk, jogging, taking the stairs instead of an elevator, playing a game with your kids (like soccer), or taking an exercise class at the gym. Other ways to positively manage stress include:\\nMeditation\\nYoga\\nSpending time with your friends/support network\\nWriting in a journal\\nTaking a bath\\n3-3. Ask for help when you need it.\\nYou may find that you are stressed or feel resentful toward your husband because you feel like there is an uneven balance in your responsibilities. Learn to be assertive and respectfully ask for help when you need it.\\nFor instance, you might have too much on your plate trying to work, pick up your kids, clean the house, and cook.\\nTry saying to your husband, \\\"I have a lot going on right now and I could really use your help. Can you make dinner and clean up the kitchen tonight?\\\"\\nBeing assertive doesn't mean being mean or aggressive. It means recognizing what you need and want and asking for it, while respecting the other person.\\nBe willing to compromise and calmly discuss how to better share responsibilities.\\n3-4. Eliminate stress when possible.\\nOne way to reduce stress in your life is to cut out things that cause you stress or to stop overextending yourself. Learning to say \\\"No\\\" to things when you have reached your limits for what you can take on can have a major impact on your stress levels. Look at your commitments and ask yourself what things you \\\"must\\\" do and wha things you feel you \\\"should\\\" do. Try to cut out some of the \\\"shoulds\\\" to avoid taking on too much.\\nConsider if your environment is stressing you out. If the news is making you anxious and stressed, turn it off.\\nTry to avoid people who stress you out.\\nIf it's someone you can't completely avoid, minimize your interactions as much as possible.\\nFor instance, if you have an annoying coworker who stops by your desk, you can say, \\\"I'm in the middle of a project, I can't talk right now.\\\"\\n3-5. Take an honest look at yourself.\\nYou need to consider the true sources of your negative thoughts — are they really just about your husband or something/someone else? For example, do you have a tendency to view things in a negative light anyway? It might be helpful to consider exactly what you want out of marriage and out of your husband in particular.\\nWrite down a list of qualities that you require from your partner.\\nCheck off the number of those traits you possess.\\nFor example, if you listed \\\"funny\\\" but you haven't been laughing lately, you may need to work to rediscover your own sense of humor.\\n4. Developing Positive Communication Skills\\n4-1. Keep communication open with your partner.\\nEven when you are experiencing negative thoughts, try to start up a conversation with your husband. Begin by discussing trivial matters like the day’s plans, etc. Keeping the conversation lines open will allow you to develop additional trust in your husband.\\nIn addition to the small things, make sure that you talk about important matters such as finances.\\nBeing the sole financial planner in a relationship can foster resentment.\\nTo start a conversation, you might say, “Tonight after dinner let’s talk about what our bills look like for the next month.”\\nIf you feel yourself about to say something negative and potentially harmful, count to five in your head. This will usually give you time to cool down.\\n4-2. Ask questions.\\nMisinterpretation and miscommunication is a problem in many marriages. It is possible that some of your negative feelings stem from communication errors between you and your husband. Make sure to ask what your husband means if you are unclear. Don’t just assume the worst.\\nYou might say, “I’m not sure what you mean. Explain it a bit more.”\\nAsk how he feels and what he thinks about various scenarios. Tell him how you feel/what you think.\\n4-3. Say thank you.\\nPractice gratitude on a daily basis. Make a point to say “thank you” at least once a day to your husband. If you recognize his efforts, he will start to appreciate you more as well. Express gratitude for even the little moments. If he helps you find a book you were looking for, say “thank you.”\\n4-4. Confide in a trusted friend.\\nGo to someone you trust and who will keep private whatever you tell them. Explain your negative feelings, giving specific examples. Discuss possible solutions and ways to improve your situation. You may find that your situation is not all that unusual.\\nTry to be specific about the issues if you can.\\nInstead of just saying, “We don’t get along,” you might explain, “We don’t go out and do things together like we used to.”\\nYour friend might suggest more outings as a possible solution.\\n4-5. Talk to a marriage counselor.\\nGoing to see a counselor by yourself or with your husband is a great option if you need a safe space to discuss your feelings or need an unbiased party to mediate discussions. Find a marriage counselor in your area by searching online for “marriage counseling.” Read online reviews to find the best fit for you.\\nCounseling is particularly helpful if you and your husband experienced a traumatic event.\\nA counselor can help you move forward from the blaming process.\\nDuring couples' therapy, your therapist might suggest that you schedule a session with an individual therapist, too.\\nTips\\nRemember that marriage is for the long-term. Some have described it as a “marathon.” Any efforts that you make to move away from negativity will take time, so be patient.[28]\\nX\\nResearch source\\nMake sure you're taking care of yourself every day by eating healthy, exercising, and getting plenty of rest.[29]\\nX\\nExpert Source\\n\\nChad Herst, CPCCMindfulness Coach\\nExpert Interview. 22 March 2019.\\nWarnings\\nIf your negative feelings are the result of abuse by your husband, seek out help via an online group or talk to a therapist or your family doctor. Abuse in any form is not okay.\\nIf your negative feelings extend beyond your husband or seem to impact your whole life, you may be suffering from a mental health issue like anxiety or depression.[30]\\nX\\nExpert Source\\n\\nOmar Ruiz, LMFTLicensed Marriage & Family Therapist\\nExpert Interview. 22 April 2022.\\n\\n If this is the case, talk to a medical professional for assistance.[31]\\nX\\nResearch source\\n\", \"简要回答\": \"Staying positive in your marriage is important. No one can avoid all negative thoughts; however, harboring fewer negative thoughts about your husband can make your marriage happier. Start rekindling your relationship by spending time with your spouse. Adopt a positive mindset and refuse to dwell on negative possibilities. You can also talk about your concerns with a close friend or a trained counselor.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Challenging Negative Thoughts\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice positive affirmations about your husband.\", \"描述\": \"Stop when you catch yourself dwelling on negative thoughts. Repeat the mantra, “It will work out” over and over again until you feel better. Visualize creating a barrier around your mind where no negative thoughts about your spouse are allowed entry. Then replace a critical thought with something true and positive about your husband. It might be \\\"I'm so glad I found someone who shares my sense of humor,\\\" or \\\"I am thankful for the support he provides this family.\\\" Anything that is positive and affirming.\\nBe patient with this process as you are literally changing the way that you think. It will take time.\"}, {\"编号\": 2, \"标题\": \"Avoid framing the future in a negative way.\", \"描述\": \"Recognize that your current thoughts about your husband do not necessarily mean that the future will turn out badly. The future is uncertain and unknowable. Instead of looking for future pitfalls, think about what you can do now to improve your life with your spouse.\\nFor example, instead of thinking, “We will always be broke because he doesn’t make enough,” you might look for ways to add a bit of income yourself.\"}, {\"编号\": 3, \"标题\": \"Avoid comparing your husband to other men.\", \"描述\": \"Everyone does this to some extent, but it can get to be unhealthy if it occurs too frequently or if you dwell on it. These types of comparisons are not productive and take energy away from the relationship that you are currently in. Instead, think about how others may perceive your husband as desirable. What traits does he project that are admirable?\\nDoes your husband smile all the time? Would other people consider him to be a nice person?\\nDoes he support you and show an interest in your passions?\\nComparing your husband to someone else doesn't actually provide any constructive feedback about what your concern is. Instead, it just puts him down and makes him feel like he's not good enough.\\nThe idea of not being good enough is a big destructive factor in relationships, and it's not going to get you closer.\"}, {\"编号\": 4, \"标题\": \"Laugh with your husband!\", \"描述\": \"Look for moments that are funny and cut loose a bit. If you just can’t seem to find something humorous, create a situation in which you both will be forced to lighten up. Go to comedy club or watch a funny movie. It’s hard to be negative when you are busy bonding over something funny or interesting.\\nBe willing to laugh at yourself. And, when the situation warrants it, laugh at your husband as well.\\nHumor is a great way to break the ice if you need to talk about something more serious too.\"}, {\"编号\": 5, \"标题\": \"Consider the personality traits of your partner.\", \"描述\": \"Remember that, first and foremost, your husband is human. He is going to have faults, as we all do. Avoid trying to make him perfect. Look for what's unique and exciting about his personality as an individual.\\nThink about moments or actions when your husband showed off the best parts of his personality.\\nReflect on why you appreciated him in that moment.\\nFor example, if you admire the fact that he volunteers at the local food bank, take a moment and appreciate the caring traits behind his volunteering.\"}, {\"编号\": 6, \"标题\": \"Refrain from “always or never” thinking.\", \"描述\": \"If you find yourself heading into absolutes, visualize a stop sign and pause your thinking. Try to consider how your thoughts should actually be more complex in order to be accurate. For example, instead of thinking, “My husband never makes me laugh anymore,” you might consider, “How often do I laugh now anyway?”\\nWatch for words that signal exaggerations such as “always” or “never.”\"}, {\"编号\": 7, \"标题\": \"Stop replaying the past.\", \"描述\": \"If you’ve been together for some time it is quite possible that you’ve identified some things that you wish your husband did differently in the past. Make your best effort to offer forgiveness for past transgressions in order to move forward in a healthy way.\\nIf you are worried about the past repeating itself, decide what your personal boundaries will be for the future.\\nFor example, if you resent the fact that you've never taken a vacation with your husband, now may be the time to plan a trip.\"}, {\"编号\": 8, \"标题\": \"Make a positive thoughts jar.\", \"描述\": \"Get a mason jar and some small scraps of paper. On each piece of paper write down a positive thought about your husband. Fold each scrap in half and place it in the jar. Every time that you feel negative, go to the jar and pick out at least one piece of paper. Read it and then place it back in the jar, along with at least one more positive thought.\\nThe jar is a more active version of making a list. It'll push you to recognize all of your husband’s small and large positive actions.\\nExpress appreciation for daily things. For example, “I appreciate the fact that Michael takes out the trash every day.”\\nAlternatively, write down all of your negative thoughts on pieces of paper and toss them away to let go of negativity and embrace a positive future.\"}]}, {\"编号\": 2, \"标题\": \"Reconnecting with Your Husband\", \"步骤\": [{\"编号\": 1, \"标题\": \"Flip through your old photos.\", \"描述\": \"Pull out your albums and look through them. Focus on the emotions captured in the photos. Connect these emotions back to the choices made by you or your husband. You will find that your photos often depict positive moments that you created with your spouse.\\nFor example, your wedding photos might remind you of how happy you were before the ceremony.\\nAcknowledging the past can help you look forward to the future.\"}, {\"编号\": 2, \"标题\": \"Initiate frequent physical contact.\", \"描述\": \"If you are feeling negative, you may avoid being physically close to your husband. Try to reach out in small ways. Give him a quick hug or a small kiss on the cheek. Reach out and squeeze his hand. The goal is to get back to a state where you enjoy physical contact.\"}, {\"编号\": 3, \"标题\": \"Go out on a date.\", \"描述\": \"It is tempting to get so caught up in day-to-day life that you rarely plan anything ‘special’ with your spouse. Rekindle the affection in your relationship by setting up a date night each week. Let those close to you know that this is your time to go out.\\nReserving the time and making it a priority is just as important as the date itself.\\nDon’t worry too much about the details of what you'll do. When you're out, focus on what you're enjoying about your husband and the date.\"}, {\"编号\": 4, \"标题\": \"Learn to do something new together.\", \"描述\": \"Challenges help people bond and tackling a new task will help you once again view your husband as a partner. Enroll in a cooking class. Take a course on ballroom dancing. Study together at home in order to learn a new language. You are building positive memories with each action.\\nFind an activity that you've never tried that interests you both.\\nIf you both start off as beginners, you don’t fall into a teacher/student situation and can work together as equals.\"}, {\"编号\": 5, \"标题\": \"Spend time alone together.\", \"描述\": \"Reserve at least 15 minutes each day for one-on-one interaction with your husband. Take a bubble bath together, listen to music, or just sit on the couch and talk. Some couples find it especially helpful to wind down each day by ‘pillow talking’ about what happened and what tomorrow looks like.\\nPut away your electronic devices and silence your cell phones to give each other your full attention.\"}]}, {\"编号\": 3, \"标题\": \"Managing Stress\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify stress in your life.\", \"描述\": \"If you are feeling stressed out in other areas of your life, it can be very easy to become irritable and take this out on your partner. Taking some time to check in with yourself and evaluate your stress levels and the source of your stress (which may or may not have to do with your husband) can help you have more positive interactions with your partner and you can take steps to change or deal with whatever is causing you stress. Stressors may be internal or external. Some things that may be causing you stress include:\\nMajor life changes (change of job, moving, pregnancy, death of a loved one)\\nWorkplace stress (an overly demanding job, upcoming deadlines, a difficult boss or coworkers, a toxic work environment)\\nSocial stress (issues with friends or not having social support)\\nFears, insecurities, or feelings of uncertainty or lack of control\\nLack of balance (having too much on your plate, doing a disproportionate amount of the housework)\"}, {\"编号\": 2, \"标题\": \"Learn healthy ways to deal with stress.\", \"描述\": \"There are many constructive ways to manage and minimize stress one you have identified the cause. Exercise is one of the most effective ways to deal with stress. It releases endorphins and boosts mood while improving your physical health. Try to incorporate 30 minutes of physical activity into your daily life (you can break it up into 10- or 20-minute segments to make it more convenient). Try dancing, taking the dog for a long walk, jogging, taking the stairs instead of an elevator, playing a game with your kids (like soccer), or taking an exercise class at the gym. Other ways to positively manage stress include:\\nMeditation\\nYoga\\nSpending time with your friends/support network\\nWriting in a journal\\nTaking a bath\"}, {\"编号\": 3, \"标题\": \"Ask for help when you need it.\", \"描述\": \"You may find that you are stressed or feel resentful toward your husband because you feel like there is an uneven balance in your responsibilities. Learn to be assertive and respectfully ask for help when you need it.\\nFor instance, you might have too much on your plate trying to work, pick up your kids, clean the house, and cook.\\nTry saying to your husband, \\\"I have a lot going on right now and I could really use your help. Can you make dinner and clean up the kitchen tonight?\\\"\\nBeing assertive doesn't mean being mean or aggressive. It means recognizing what you need and want and asking for it, while respecting the other person.\\nBe willing to compromise and calmly discuss how to better share responsibilities.\"}, {\"编号\": 4, \"标题\": \"Eliminate stress when possible.\", \"描述\": \"One way to reduce stress in your life is to cut out things that cause you stress or to stop overextending yourself. Learning to say \\\"No\\\" to things when you have reached your limits for what you can take on can have a major impact on your stress levels. Look at your commitments and ask yourself what things you \\\"must\\\" do and wha things you feel you \\\"should\\\" do. Try to cut out some of the \\\"shoulds\\\" to avoid taking on too much.\\nConsider if your environment is stressing you out. If the news is making you anxious and stressed, turn it off.\\nTry to avoid people who stress you out.\\nIf it's someone you can't completely avoid, minimize your interactions as much as possible.\\nFor instance, if you have an annoying coworker who stops by your desk, you can say, \\\"I'm in the middle of a project, I can't talk right now.\\\"\"}, {\"编号\": 5, \"标题\": \"Take an honest look at yourself.\", \"描述\": \"You need to consider the true sources of your negative thoughts — are they really just about your husband or something/someone else? For example, do you have a tendency to view things in a negative light anyway? It might be helpful to consider exactly what you want out of marriage and out of your husband in particular.\\nWrite down a list of qualities that you require from your partner.\\nCheck off the number of those traits you possess.\\nFor example, if you listed \\\"funny\\\" but you haven't been laughing lately, you may need to work to rediscover your own sense of humor.\"}]}, {\"编号\": 4, \"标题\": \"Developing Positive Communication Skills\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep communication open with your partner.\", \"描述\": \"Even when you are experiencing negative thoughts, try to start up a conversation with your husband. Begin by discussing trivial matters like the day’s plans, etc. Keeping the conversation lines open will allow you to develop additional trust in your husband.\\nIn addition to the small things, make sure that you talk about important matters such as finances.\\nBeing the sole financial planner in a relationship can foster resentment.\\nTo start a conversation, you might say, “Tonight after dinner let’s talk about what our bills look like for the next month.”\\nIf you feel yourself about to say something negative and potentially harmful, count to five in your head. This will usually give you time to cool down.\"}, {\"编号\": 2, \"标题\": \"Ask questions.\", \"描述\": \"Misinterpretation and miscommunication is a problem in many marriages. It is possible that some of your negative feelings stem from communication errors between you and your husband. Make sure to ask what your husband means if you are unclear. Don’t just assume the worst.\\nYou might say, “I’m not sure what you mean. Explain it a bit more.”\\nAsk how he feels and what he thinks about various scenarios. Tell him how you feel/what you think.\"}, {\"编号\": 3, \"标题\": \"Say thank you.\", \"描述\": \"Practice gratitude on a daily basis. Make a point to say “thank you” at least once a day to your husband. If you recognize his efforts, he will start to appreciate you more as well. Express gratitude for even the little moments. If he helps you find a book you were looking for, say “thank you.”\"}, {\"编号\": 4, \"标题\": \"Confide in a trusted friend.\", \"描述\": \"Go to someone you trust and who will keep private whatever you tell them. Explain your negative feelings, giving specific examples. Discuss possible solutions and ways to improve your situation. You may find that your situation is not all that unusual.\\nTry to be specific about the issues if you can.\\nInstead of just saying, “We don’t get along,” you might explain, “We don’t go out and do things together like we used to.”\\nYour friend might suggest more outings as a possible solution.\"}, {\"编号\": 5, \"标题\": \"Talk to a marriage counselor.\", \"描述\": \"Going to see a counselor by yourself or with your husband is a great option if you need a safe space to discuss your feelings or need an unbiased party to mediate discussions. Find a marriage counselor in your area by searching online for “marriage counseling.” Read online reviews to find the best fit for you.\\nCounseling is particularly helpful if you and your husband experienced a traumatic event.\\nA counselor can help you move forward from the blaming process.\\nDuring couples' therapy, your therapist might suggest that you schedule a session with an individual therapist, too.\"}], \"小提示\": [\"Remember that marriage is for the long-term. Some have described it as a “marathon.” Any efforts that you make to move away from negativity will take time, so be patient.[28]\\nX\\nResearch source\\n\", \"Make sure you're taking care of yourself every day by eating healthy, exercising, and getting plenty of rest.[29]\\nX\\nExpert Source\\n\\nChad Herst, CPCCMindfulness Coach\\nExpert Interview. 22 March 2019.\\n\"], \"注意事项\": [\"If your negative feelings are the result of abuse by your husband, seek out help via an online group or talk to a therapist or your family doctor. Abuse in any form is not okay.\\n\", \"If your negative feelings extend beyond your husband or seem to impact your whole life, you may be suffering from a mental health issue like anxiety or depression.[30]\\nX\\nExpert Source\\n\\nOmar Ruiz, LMFTLicensed Marriage & Family Therapist\\nExpert Interview. 22 April 2022.\\n\\n If this is the case, talk to a medical professional for assistance.[31]\\nX\\nResearch source\\n\"]}]}}",
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3,075 | How to Avoid Hat Hair | 1. Preparing in Advance
1-1. Moisturize your hair with leave-in conditioner.
Adding moisture to your hair before you wear a hat is important because it will help combat the static that is usually created with a hat. Squirt a small dollop of leave-in conditioner in your hands and then apply it to your hair, using your fingers to run it through your hair.
1-2. Apply a volumizing mousse.
Because your hat is likely going to flatten your hair, you'll want to build volume with products in your hair. Apply a nickel size amount of volumizing mousse to your hair, building volume at your roots and scrunching your hair to keep it from lying flat.
This doesn't always work, especially if your hat is a material that will weigh your hair down. Too much product on your hair will make your hair feel sticky after you have taken your hat off. Use volumizing products sparsely, only using a little bit to add some moisture to your hair.
For even more volume, blow dry your hair after you apply the mousse, starting at the roots and brushing your hair up as you go.
1-3. Dry your hair.
The biggest mistake you can make when it comes to hat hair is wearing a hat when your hair is still wet. This will cause your hair to flatten out and take the shape of the hat. To avoid hat hair, allow your hair to dry completely before you put on your hat. You can blow dry your hair with a diffuser to create even more volume in your hair.
1-4. Part hair in the opposite direction.
This may feel strange, but if you part your hair differently than you normally do, you can then flip your hair back to its original part after you take your hat off. This will help create volume in your hair, because you've mainly flattened out your hair in one part. When you flip your part over to its original part, it should have more volume.
1-5. Apply hairspray to your roots.
After your hair has dried, spritz hairspray into your roots. This will help the static in your hair as well as maintaining the volume you created in your hair. Start by lifting sections of hair around the roots and spray a small amount of hairspray underneath those sections. Then, to create more volume, push the hair at your roots upwards with your fingertips, so that it is lifted from your scalp.
1-6. Apply dry shampoo or texturizing spray.
Dry shampoo is a great product for hat hair because it can help lift hair from your roots, especially if your hair is feeling greasy. A texturizing spray also works great to add volume to flat hair.
Spray dry shampoo on the hair that frames your face and then on your roots. Run your fingers through your hair to smooth out the shampoo and to create volume. Dry shampoo often leaves a powdery, white substance, so make sure that you have smoothed it into your hair as much as possible.
To apply the texturizing spray, flip your hair over and spray evenly throughout your hair for a few seconds. Then, brush the product gently through your hair and shake your hair out a few times as the product dries. Flip your hair back over and smooth it out with your fingers if it looks a little messy.
If you have very short hair that doesn't require much styling, to help with hat hair, you can apply a small amount of gel to your hands and run it through your hair. You can also use dry shampoo or texturizing spray -- you just won't need to use as much.
1-7. Choose a hat-friendly hairstyle.
Some hairstyles will almost always be affected by a hat, no matter how hard you try. But, you can go for a hairstyle that looks cute even when you take your hat off. Some styles that work well with hats are braids, twists, low buns, low ponytails, and even wavy hair. A hat may seem limiting, but you really have many options for styling your hair.
Wavy hair is a bit harder to maintain with a hat. If you have long hair, style your hair as usual, creating tighter waves at the bottom part of your hair. When you take your hat off, the top of your hair may be flat, but the bottom should still be very wavy. Wavy hair often looks good like this, with the bigger, more voluminous waves at the bottom.
If you know you'll be wearing a hat a lot, you may want to have your hairstylist add layers to your hair. Layers will give your hair more volume so it doesn't look as flat after you take your hat off.
1-8. Choose a hair friendly hat.
A hat that is 100 percent cotton or wool will be much better suited for your hair as it won't create so much static. A hat made from synthetic material will create more static and so it should be avoided. Choosing a hat like a beret or floppy style hat is the best way to avoid hat hair as these hats won't cling to your head. Beanies and trapper hats are usually the worst for your hair as these usually force hair flat against your head.
If you are wearing a hat for warmth, you can get away with a hat that is cozy against your head and still have decent hair at the end of the day. You may just have to do more work to restyle or revamp your hair when you take your hat off.
A baseball cap is also okay for your hair as it usually rests on your head, but not too tightly. Because it does have a firmer rim, a baseball cap is probably not the best for when you want to wear your hair down. A braid, ponytail, or low bun can look very stylish and attractive with baseball caps. If you choose to wear your hair down, just know that you may have a hat crease in your hair if you wear it for a long period of time.
1-9. Follow tips for short hair.
Even with very short hair you may still be worried about getting hat hair, but you can follow these same tips to help avoid or lessen hat head. Before you put your hat on, spray some frizz controlling spray on your hair, and rub the inside of your hat with a dryer sheet. This will help remove static in your hat that can create hat hair. Then, fix your hair as follows.
2. Fixing Hat Hair on the Go
2-1. Take your hat off whenever you can.
To prevent a permanent crease from being made in your hair or from totally flattening it out, remove your hat whenever you have the opportunity. This will not only help you maintain the volume and moisture in your hair, but you can also use it as an opportunity to restyle your hair.
If you go inside somewhere, visit a bathroom and take your hat off in front of a mirror. Then, try not to run a brush through your hair if you are in an especially dry environment as this can create more static. Instead, use your fingers to brush through any tangles or messy looking parts of your hair.
To add extra volume to your hair, after you have brushed it out with your fingers, flip your hair over and gently massage the roots. Then, flip it back over quickly. This will help add volume to your hair and keep it from looking matted down.
2-2. Use hair styling sheets.
These are similar to drying sheets, and can be used to remove static from your hair. Take a sheet and gently swipe it over the areas of your hair that are especially staticky. Each styling sheet has smoothing product, so as you wipe it on your hair it should remove some of the static.
The styling sheets can be found at a drug or cosmetics store. They come in a box with individually packaged sheets, so you can grab one package and bring it with you to fix flyways.
2-3. Restyle hair if necessary.
In dire situations, take a bathroom break to restyle your hair. All you need is a travel size container of your preferred styling product. Wet your hands and run them through your hair to make your hair somewhat damp. Then, apply mousse, gel, or any other styling product you use to your hair. Shake your hair out if you want to create extra volume. To finish your style off, apply anti-frizz serum or hairspray to tame fly-away strands.
This may be difficult for long hair, especially if you need a blow-dryer to style it. In that case, consider finding a hairstyle that looks good without heating products. Make sure you allow your hair to dry before you put your hat back on.
Keep in mind that some styling products will only work if heat is applied to your hair.
2-4. Change your hairstyle if it's not working.
If your hair remains limp and flat no matter what you do, take off the hat and put up your hair in a more hat friendly hairstyle. These can still look cute, and in a way are more practical because you won't have to bother with your hair continually throughout the day. Store a hair tie in your purse so you can do this on the go.
Try putting your hair up in a loose ponytail or bun. Then when you take your hat off, you can let your hair down and the style won't be ruined.
Since hat hair tends to affect only the top of your hair, you can tie up just the top and leave the rest hanging down.
Once you return home you can try to restyle your hair, or lessen some of the frizziness that has happened during the day.
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Preparing in Advance\\n1-1. Moisturize your hair with leave-in conditioner.\\nAdding moisture to your hair before you wear a hat is important because it will help combat the static that is usually created with a hat. Squirt a small dollop of leave-in conditioner in your hands and then apply it to your hair, using your fingers to run it through your hair.\\n1-2. Apply a volumizing mousse.\\nBecause your hat is likely going to flatten your hair, you'll want to build volume with products in your hair. Apply a nickel size amount of volumizing mousse to your hair, building volume at your roots and scrunching your hair to keep it from lying flat.\\nThis doesn't always work, especially if your hat is a material that will weigh your hair down. Too much product on your hair will make your hair feel sticky after you have taken your hat off. Use volumizing products sparsely, only using a little bit to add some moisture to your hair.\\nFor even more volume, blow dry your hair after you apply the mousse, starting at the roots and brushing your hair up as you go.\\n1-3. Dry your hair.\\nThe biggest mistake you can make when it comes to hat hair is wearing a hat when your hair is still wet. This will cause your hair to flatten out and take the shape of the hat. To avoid hat hair, allow your hair to dry completely before you put on your hat. You can blow dry your hair with a diffuser to create even more volume in your hair.\\n1-4. Part hair in the opposite direction.\\nThis may feel strange, but if you part your hair differently than you normally do, you can then flip your hair back to its original part after you take your hat off. This will help create volume in your hair, because you've mainly flattened out your hair in one part. When you flip your part over to its original part, it should have more volume.\\n1-5. Apply hairspray to your roots.\\nAfter your hair has dried, spritz hairspray into your roots. This will help the static in your hair as well as maintaining the volume you created in your hair. Start by lifting sections of hair around the roots and spray a small amount of hairspray underneath those sections. Then, to create more volume, push the hair at your roots upwards with your fingertips, so that it is lifted from your scalp.\\n1-6. Apply dry shampoo or texturizing spray.\\nDry shampoo is a great product for hat hair because it can help lift hair from your roots, especially if your hair is feeling greasy. A texturizing spray also works great to add volume to flat hair.\\nSpray dry shampoo on the hair that frames your face and then on your roots. Run your fingers through your hair to smooth out the shampoo and to create volume. Dry shampoo often leaves a powdery, white substance, so make sure that you have smoothed it into your hair as much as possible.\\nTo apply the texturizing spray, flip your hair over and spray evenly throughout your hair for a few seconds. Then, brush the product gently through your hair and shake your hair out a few times as the product dries. Flip your hair back over and smooth it out with your fingers if it looks a little messy.\\nIf you have very short hair that doesn't require much styling, to help with hat hair, you can apply a small amount of gel to your hands and run it through your hair. You can also use dry shampoo or texturizing spray -- you just won't need to use as much.\\n1-7. Choose a hat-friendly hairstyle.\\nSome hairstyles will almost always be affected by a hat, no matter how hard you try. But, you can go for a hairstyle that looks cute even when you take your hat off. Some styles that work well with hats are braids, twists, low buns, low ponytails, and even wavy hair. A hat may seem limiting, but you really have many options for styling your hair.\\nWavy hair is a bit harder to maintain with a hat. If you have long hair, style your hair as usual, creating tighter waves at the bottom part of your hair. When you take your hat off, the top of your hair may be flat, but the bottom should still be very wavy. Wavy hair often looks good like this, with the bigger, more voluminous waves at the bottom.\\nIf you know you'll be wearing a hat a lot, you may want to have your hairstylist add layers to your hair. Layers will give your hair more volume so it doesn't look as flat after you take your hat off.\\n1-8. Choose a hair friendly hat.\\nA hat that is 100 percent cotton or wool will be much better suited for your hair as it won't create so much static. A hat made from synthetic material will create more static and so it should be avoided. Choosing a hat like a beret or floppy style hat is the best way to avoid hat hair as these hats won't cling to your head. Beanies and trapper hats are usually the worst for your hair as these usually force hair flat against your head.\\nIf you are wearing a hat for warmth, you can get away with a hat that is cozy against your head and still have decent hair at the end of the day. You may just have to do more work to restyle or revamp your hair when you take your hat off.\\nA baseball cap is also okay for your hair as it usually rests on your head, but not too tightly. Because it does have a firmer rim, a baseball cap is probably not the best for when you want to wear your hair down. A braid, ponytail, or low bun can look very stylish and attractive with baseball caps. If you choose to wear your hair down, just know that you may have a hat crease in your hair if you wear it for a long period of time.\\n1-9. Follow tips for short hair.\\nEven with very short hair you may still be worried about getting hat hair, but you can follow these same tips to help avoid or lessen hat head. Before you put your hat on, spray some frizz controlling spray on your hair, and rub the inside of your hat with a dryer sheet. This will help remove static in your hat that can create hat hair. Then, fix your hair as follows.\\n2. Fixing Hat Hair on the Go\\n2-1. Take your hat off whenever you can.\\nTo prevent a permanent crease from being made in your hair or from totally flattening it out, remove your hat whenever you have the opportunity. This will not only help you maintain the volume and moisture in your hair, but you can also use it as an opportunity to restyle your hair.\\nIf you go inside somewhere, visit a bathroom and take your hat off in front of a mirror. Then, try not to run a brush through your hair if you are in an especially dry environment as this can create more static. Instead, use your fingers to brush through any tangles or messy looking parts of your hair. \\nTo add extra volume to your hair, after you have brushed it out with your fingers, flip your hair over and gently massage the roots. Then, flip it back over quickly. This will help add volume to your hair and keep it from looking matted down.\\n2-2. Use hair styling sheets.\\nThese are similar to drying sheets, and can be used to remove static from your hair. Take a sheet and gently swipe it over the areas of your hair that are especially staticky. Each styling sheet has smoothing product, so as you wipe it on your hair it should remove some of the static.\\nThe styling sheets can be found at a drug or cosmetics store. They come in a box with individually packaged sheets, so you can grab one package and bring it with you to fix flyways.\\n2-3. Restyle hair if necessary.\\nIn dire situations, take a bathroom break to restyle your hair. All you need is a travel size container of your preferred styling product. Wet your hands and run them through your hair to make your hair somewhat damp. Then, apply mousse, gel, or any other styling product you use to your hair. Shake your hair out if you want to create extra volume. To finish your style off, apply anti-frizz serum or hairspray to tame fly-away strands.\\nThis may be difficult for long hair, especially if you need a blow-dryer to style it. In that case, consider finding a hairstyle that looks good without heating products. Make sure you allow your hair to dry before you put your hat back on.\\nKeep in mind that some styling products will only work if heat is applied to your hair.\\n2-4. Change your hairstyle if it's not working.\\nIf your hair remains limp and flat no matter what you do, take off the hat and put up your hair in a more hat friendly hairstyle. These can still look cute, and in a way are more practical because you won't have to bother with your hair continually throughout the day. Store a hair tie in your purse so you can do this on the go.\\nTry putting your hair up in a loose ponytail or bun. Then when you take your hat off, you can let your hair down and the style won't be ruined.\\nSince hat hair tends to affect only the top of your hair, you can tie up just the top and leave the rest hanging down.\\nOnce you return home you can try to restyle your hair, or lessen some of the frizziness that has happened during the day.\\n\", \"简要回答\": \"Hat hair can be a difficult, frustrating problem, especially on those cold, winter days where you can't avoid wearing a hat. Although hat hair is common, you can usually remedy it with a few easy steps to help maintain the volume in your hair as well as prevent extra static or frizziness that might occur. If you have stubborn hair that won't be tamed with a few products, you can always consider wearing a cute up-do that won't be affected by a hat.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing in Advance\", \"步骤\": [{\"编号\": 1, \"标题\": \"Moisturize your hair with leave-in conditioner.\", \"描述\": \"Adding moisture to your hair before you wear a hat is important because it will help combat the static that is usually created with a hat. Squirt a small dollop of leave-in conditioner in your hands and then apply it to your hair, using your fingers to run it through your hair.\"}, {\"编号\": 2, \"标题\": \"Apply a volumizing mousse.\", \"描述\": \"Because your hat is likely going to flatten your hair, you'll want to build volume with products in your hair. Apply a nickel size amount of volumizing mousse to your hair, building volume at your roots and scrunching your hair to keep it from lying flat.\\nThis doesn't always work, especially if your hat is a material that will weigh your hair down. Too much product on your hair will make your hair feel sticky after you have taken your hat off. Use volumizing products sparsely, only using a little bit to add some moisture to your hair.\\nFor even more volume, blow dry your hair after you apply the mousse, starting at the roots and brushing your hair up as you go.\"}, {\"编号\": 3, \"标题\": \"Dry your hair.\", \"描述\": \"The biggest mistake you can make when it comes to hat hair is wearing a hat when your hair is still wet. This will cause your hair to flatten out and take the shape of the hat. To avoid hat hair, allow your hair to dry completely before you put on your hat. You can blow dry your hair with a diffuser to create even more volume in your hair.\"}, {\"编号\": 4, \"标题\": \"Part hair in the opposite direction.\", \"描述\": \"This may feel strange, but if you part your hair differently than you normally do, you can then flip your hair back to its original part after you take your hat off. This will help create volume in your hair, because you've mainly flattened out your hair in one part. When you flip your part over to its original part, it should have more volume.\"}, {\"编号\": 5, \"标题\": \"Apply hairspray to your roots.\", \"描述\": \"After your hair has dried, spritz hairspray into your roots. This will help the static in your hair as well as maintaining the volume you created in your hair. Start by lifting sections of hair around the roots and spray a small amount of hairspray underneath those sections. Then, to create more volume, push the hair at your roots upwards with your fingertips, so that it is lifted from your scalp.\"}, {\"编号\": 6, \"标题\": \"Apply dry shampoo or texturizing spray.\", \"描述\": \"Dry shampoo is a great product for hat hair because it can help lift hair from your roots, especially if your hair is feeling greasy. A texturizing spray also works great to add volume to flat hair.\\nSpray dry shampoo on the hair that frames your face and then on your roots. Run your fingers through your hair to smooth out the shampoo and to create volume. Dry shampoo often leaves a powdery, white substance, so make sure that you have smoothed it into your hair as much as possible.\\nTo apply the texturizing spray, flip your hair over and spray evenly throughout your hair for a few seconds. Then, brush the product gently through your hair and shake your hair out a few times as the product dries. Flip your hair back over and smooth it out with your fingers if it looks a little messy.\\nIf you have very short hair that doesn't require much styling, to help with hat hair, you can apply a small amount of gel to your hands and run it through your hair. You can also use dry shampoo or texturizing spray -- you just won't need to use as much.\"}, {\"编号\": 7, \"标题\": \"Choose a hat-friendly hairstyle.\", \"描述\": \"Some hairstyles will almost always be affected by a hat, no matter how hard you try. But, you can go for a hairstyle that looks cute even when you take your hat off. Some styles that work well with hats are braids, twists, low buns, low ponytails, and even wavy hair. A hat may seem limiting, but you really have many options for styling your hair.\\nWavy hair is a bit harder to maintain with a hat. If you have long hair, style your hair as usual, creating tighter waves at the bottom part of your hair. When you take your hat off, the top of your hair may be flat, but the bottom should still be very wavy. Wavy hair often looks good like this, with the bigger, more voluminous waves at the bottom.\\nIf you know you'll be wearing a hat a lot, you may want to have your hairstylist add layers to your hair. Layers will give your hair more volume so it doesn't look as flat after you take your hat off.\"}, {\"编号\": 8, \"标题\": \"Choose a hair friendly hat.\", \"描述\": \"A hat that is 100 percent cotton or wool will be much better suited for your hair as it won't create so much static. A hat made from synthetic material will create more static and so it should be avoided. Choosing a hat like a beret or floppy style hat is the best way to avoid hat hair as these hats won't cling to your head. Beanies and trapper hats are usually the worst for your hair as these usually force hair flat against your head.\\nIf you are wearing a hat for warmth, you can get away with a hat that is cozy against your head and still have decent hair at the end of the day. You may just have to do more work to restyle or revamp your hair when you take your hat off.\\nA baseball cap is also okay for your hair as it usually rests on your head, but not too tightly. Because it does have a firmer rim, a baseball cap is probably not the best for when you want to wear your hair down. A braid, ponytail, or low bun can look very stylish and attractive with baseball caps. If you choose to wear your hair down, just know that you may have a hat crease in your hair if you wear it for a long period of time.\"}, {\"编号\": 9, \"标题\": \"Follow tips for short hair.\", \"描述\": \"Even with very short hair you may still be worried about getting hat hair, but you can follow these same tips to help avoid or lessen hat head. Before you put your hat on, spray some frizz controlling spray on your hair, and rub the inside of your hat with a dryer sheet. This will help remove static in your hat that can create hat hair. Then, fix your hair as follows.\"}]}, {\"编号\": 2, \"标题\": \"Fixing Hat Hair on the Go\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take your hat off whenever you can.\", \"描述\": \"To prevent a permanent crease from being made in your hair or from totally flattening it out, remove your hat whenever you have the opportunity. This will not only help you maintain the volume and moisture in your hair, but you can also use it as an opportunity to restyle your hair.\\nIf you go inside somewhere, visit a bathroom and take your hat off in front of a mirror. Then, try not to run a brush through your hair if you are in an especially dry environment as this can create more static. Instead, use your fingers to brush through any tangles or messy looking parts of your hair. \\nTo add extra volume to your hair, after you have brushed it out with your fingers, flip your hair over and gently massage the roots. Then, flip it back over quickly. This will help add volume to your hair and keep it from looking matted down.\"}, {\"编号\": 2, \"标题\": \"Use hair styling sheets.\", \"描述\": \"These are similar to drying sheets, and can be used to remove static from your hair. Take a sheet and gently swipe it over the areas of your hair that are especially staticky. Each styling sheet has smoothing product, so as you wipe it on your hair it should remove some of the static.\\nThe styling sheets can be found at a drug or cosmetics store. They come in a box with individually packaged sheets, so you can grab one package and bring it with you to fix flyways.\"}, {\"编号\": 3, \"标题\": \"Restyle hair if necessary.\", \"描述\": \"In dire situations, take a bathroom break to restyle your hair. All you need is a travel size container of your preferred styling product. Wet your hands and run them through your hair to make your hair somewhat damp. Then, apply mousse, gel, or any other styling product you use to your hair. Shake your hair out if you want to create extra volume. To finish your style off, apply anti-frizz serum or hairspray to tame fly-away strands.\\nThis may be difficult for long hair, especially if you need a blow-dryer to style it. In that case, consider finding a hairstyle that looks good without heating products. Make sure you allow your hair to dry before you put your hat back on.\\nKeep in mind that some styling products will only work if heat is applied to your hair.\"}, {\"编号\": 4, \"标题\": \"Change your hairstyle if it's not working.\", \"描述\": \"If your hair remains limp and flat no matter what you do, take off the hat and put up your hair in a more hat friendly hairstyle. These can still look cute, and in a way are more practical because you won't have to bother with your hair continually throughout the day. Store a hair tie in your purse so you can do this on the go.\\nTry putting your hair up in a loose ponytail or bun. Then when you take your hat off, you can let your hair down and the style won't be ruined.\\nSince hat hair tends to affect only the top of your hair, you can tie up just the top and leave the rest hanging down.\\nOnce you return home you can try to restyle your hair, or lessen some of the frizziness that has happened during the day.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,076 | How to Avoid Having Anything to Do with Halloween | 1. Avoiding Halloween
1-1. Don’t buy candy.
If you are not celebrating Halloween, there is no point in purchasing candy around that time. Don’t buy any candy right before Halloween. The day after Halloween, you might want to go to the store and buy some candy when it is on sale for yourself or for your family.
1-2. Don’t decorate your house with Halloween decorations.
If you don’t want anything to do with Halloween, don’t decorate your house with anything that screams you celebrate it. Don’t put out pumpkins, fake cobwebs, or any other Halloween décor. Instead, leave your house plain so trick-or-treaters will know you aren't celebrating Halloween.
1-3. Turn off your porch lights.
It is a well-known sign that you aren't giving out any candy if the porch lights on your house are turned off. Make sure to turn off all the lights on the outside of your house. Close all your window blinds/curtains and only keep a few necessary lights on inside so trick-or-treaters get the message not to ring your door bell.
1-4. Put everything inside.
Halloween often leads to childish pranks. Just to be safe, park your vehicles in your garage so they don’t get vandalized. Make sure all your valuables are safe and that your house is locked as well.
If you have any pets, bring them inside so they don’t try to run after trick-or-treaters.
1-5. Put up a sign.
Some people might not know or understand that you are not passing out candy just from your lights being off. Hang a sign on your front door that politely explains that you are not passing out candy.
For example, have the sign say, “Sorry, we have no candy! Have a good night and be safe!”
Don’t put your beliefs or reasons why you are not celebrating Halloween on the sign because that might make your home a target for trouble.
1-6. Don’t participate in Halloween activities.
Halloween activities include dressing up in costumes, watching scary movies, going to scary corn mazes or haunted houses, and trick-or-treating.
Pumpkin patches are related to Halloween but also are about autumn in general. You can avoid pumpkin patches too if you feel they are too related to Halloween.
1-7. Explain your situation to your friends, family, and neighbors.
Explain to your kids and any other family members why you don’t celebrate Halloween. Tell your friends your situation so they know to respect your choices and to not pester you to participate in Halloween activities. You might want to tell your neighbors that you don’t celebrate Halloween, so they know not to try to trick-or-treat at your house.
2. Doing Other Activities
2-1. Host a harvest party.
Instead of Halloween, you can have a party that just celebrates autumn. You can decorate your house with leaves, acorns, pumpkins, and other autumn-themed items. Cook your favorite autumn foods and invite friends or family over.
2-2. Go outside.
During the day, go outside and enjoy nature. You can still have fun on Halloween but as a celebration of the season, not of the holiday. Play in the leaves or go on a hike. This is a great way to have fun on Halloween and it can get you energized and active.
2-3. Do autumn themed crafts.
You can do non-Halloween crafts for autumn such as making paper leaves and hand turkeys. Go to your local craft store and buy autumn-themed craft supplies and look online for inspiration.
2-4. Decorate cookies.
Make your favorite cookies for autumn. Make sugar- or pumpkin-flavored cookies shaped like leaves or other items associated with fall. You can spend Halloween making and decorating the cookies and then in the evening, you can eat the cookies as a fun treat.
2-5. Play board games.
Have a fun family game night on Halloween instead of participating in Halloween activities. Get all your favorite board games and play them together as a family or invite friends over too.
2-6. Watch a movie or TV show.
Instead of giving out candy to trick-or-treaters, you can spend the evening watching TV. Choose movies or shows that are unrelated to Halloween.
You can also make it a tradition to watch the same movie every year or you can watch whatever movie you are in the mood for.
Tips
Be polite if people, especially children, ring your doorbell.
Do other fun activities on Halloween instead of celebrating the holiday.
When explaining to young children why you don't celebrate Halloween, make it as simple as possible.
Warnings
People might not understand why you don’t celebrate Halloween, but don’t listen to them.
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Avoiding Halloween\\n1-1. Don’t buy candy.\\nIf you are not celebrating Halloween, there is no point in purchasing candy around that time. Don’t buy any candy right before Halloween. The day after Halloween, you might want to go to the store and buy some candy when it is on sale for yourself or for your family.\\n1-2. Don’t decorate your house with Halloween decorations.\\nIf you don’t want anything to do with Halloween, don’t decorate your house with anything that screams you celebrate it. Don’t put out pumpkins, fake cobwebs, or any other Halloween décor. Instead, leave your house plain so trick-or-treaters will know you aren't celebrating Halloween.\\n1-3. Turn off your porch lights.\\nIt is a well-known sign that you aren't giving out any candy if the porch lights on your house are turned off. Make sure to turn off all the lights on the outside of your house. Close all your window blinds/curtains and only keep a few necessary lights on inside so trick-or-treaters get the message not to ring your door bell.\\n1-4. Put everything inside.\\nHalloween often leads to childish pranks. Just to be safe, park your vehicles in your garage so they don’t get vandalized. Make sure all your valuables are safe and that your house is locked as well.\\nIf you have any pets, bring them inside so they don’t try to run after trick-or-treaters.\\n1-5. Put up a sign.\\nSome people might not know or understand that you are not passing out candy just from your lights being off. Hang a sign on your front door that politely explains that you are not passing out candy.\\nFor example, have the sign say, “Sorry, we have no candy! Have a good night and be safe!”\\nDon’t put your beliefs or reasons why you are not celebrating Halloween on the sign because that might make your home a target for trouble.\\n1-6. Don’t participate in Halloween activities.\\nHalloween activities include dressing up in costumes, watching scary movies, going to scary corn mazes or haunted houses, and trick-or-treating.\\nPumpkin patches are related to Halloween but also are about autumn in general. You can avoid pumpkin patches too if you feel they are too related to Halloween.\\n1-7. Explain your situation to your friends, family, and neighbors.\\nExplain to your kids and any other family members why you don’t celebrate Halloween. Tell your friends your situation so they know to respect your choices and to not pester you to participate in Halloween activities. You might want to tell your neighbors that you don’t celebrate Halloween, so they know not to try to trick-or-treat at your house.\\n2. Doing Other Activities\\n2-1. Host a harvest party.\\nInstead of Halloween, you can have a party that just celebrates autumn. You can decorate your house with leaves, acorns, pumpkins, and other autumn-themed items. Cook your favorite autumn foods and invite friends or family over.\\n2-2. Go outside.\\nDuring the day, go outside and enjoy nature. You can still have fun on Halloween but as a celebration of the season, not of the holiday. Play in the leaves or go on a hike. This is a great way to have fun on Halloween and it can get you energized and active.\\n2-3. Do autumn themed crafts.\\nYou can do non-Halloween crafts for autumn such as making paper leaves and hand turkeys. Go to your local craft store and buy autumn-themed craft supplies and look online for inspiration.\\n2-4. Decorate cookies.\\nMake your favorite cookies for autumn. Make sugar- or pumpkin-flavored cookies shaped like leaves or other items associated with fall. You can spend Halloween making and decorating the cookies and then in the evening, you can eat the cookies as a fun treat.\\n2-5. Play board games.\\nHave a fun family game night on Halloween instead of participating in Halloween activities. Get all your favorite board games and play them together as a family or invite friends over too.\\n2-6. Watch a movie or TV show.\\nInstead of giving out candy to trick-or-treaters, you can spend the evening watching TV. Choose movies or shows that are unrelated to Halloween.\\nYou can also make it a tradition to watch the same movie every year or you can watch whatever movie you are in the mood for.\\nTips\\nBe polite if people, especially children, ring your doorbell.\\nDo other fun activities on Halloween instead of celebrating the holiday.\\nWhen explaining to young children why you don't celebrate Halloween, make it as simple as possible.\\nWarnings\\nPeople might not understand why you don’t celebrate Halloween, but don’t listen to them.\\n\", \"简要回答\": \"Halloween is not for everyone. You might not want to celebrate the holiday for religious or personal reasons. Although it might seem stressful trying to avoid people ringing your doorbell and dealing with Halloween scares, you can easily avoid it. If you make it clear you don’t want trick-or-treaters, avoid Halloween activities, and do other activities on Halloween, you can have a great, worry-free night.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Halloween\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don’t buy candy.\", \"描述\": \"If you are not celebrating Halloween, there is no point in purchasing candy around that time. Don’t buy any candy right before Halloween. The day after Halloween, you might want to go to the store and buy some candy when it is on sale for yourself or for your family.\"}, {\"编号\": 2, \"标题\": \"Don’t decorate your house with Halloween decorations.\", \"描述\": \"If you don’t want anything to do with Halloween, don’t decorate your house with anything that screams you celebrate it. Don’t put out pumpkins, fake cobwebs, or any other Halloween décor. Instead, leave your house plain so trick-or-treaters will know you aren't celebrating Halloween.\"}, {\"编号\": 3, \"标题\": \"Turn off your porch lights.\", \"描述\": \"It is a well-known sign that you aren't giving out any candy if the porch lights on your house are turned off. Make sure to turn off all the lights on the outside of your house. Close all your window blinds/curtains and only keep a few necessary lights on inside so trick-or-treaters get the message not to ring your door bell.\"}, {\"编号\": 4, \"标题\": \"Put everything inside.\", \"描述\": \"Halloween often leads to childish pranks. Just to be safe, park your vehicles in your garage so they don’t get vandalized. Make sure all your valuables are safe and that your house is locked as well.\\nIf you have any pets, bring them inside so they don’t try to run after trick-or-treaters.\"}, {\"编号\": 5, \"标题\": \"Put up a sign.\", \"描述\": \"Some people might not know or understand that you are not passing out candy just from your lights being off. Hang a sign on your front door that politely explains that you are not passing out candy.\\nFor example, have the sign say, “Sorry, we have no candy! Have a good night and be safe!”\\nDon’t put your beliefs or reasons why you are not celebrating Halloween on the sign because that might make your home a target for trouble.\"}, {\"编号\": 6, \"标题\": \"Don’t participate in Halloween activities.\", \"描述\": \"Halloween activities include dressing up in costumes, watching scary movies, going to scary corn mazes or haunted houses, and trick-or-treating.\\nPumpkin patches are related to Halloween but also are about autumn in general. You can avoid pumpkin patches too if you feel they are too related to Halloween.\"}, {\"编号\": 7, \"标题\": \"Explain your situation to your friends, family, and neighbors.\", \"描述\": \"Explain to your kids and any other family members why you don’t celebrate Halloween. Tell your friends your situation so they know to respect your choices and to not pester you to participate in Halloween activities. You might want to tell your neighbors that you don’t celebrate Halloween, so they know not to try to trick-or-treat at your house.\"}]}, {\"编号\": 2, \"标题\": \"Doing Other Activities\", \"步骤\": [{\"编号\": 1, \"标题\": \"Host a harvest party.\", \"描述\": \"Instead of Halloween, you can have a party that just celebrates autumn. You can decorate your house with leaves, acorns, pumpkins, and other autumn-themed items. Cook your favorite autumn foods and invite friends or family over.\"}, {\"编号\": 2, \"标题\": \"Go outside.\", \"描述\": \"During the day, go outside and enjoy nature. You can still have fun on Halloween but as a celebration of the season, not of the holiday. Play in the leaves or go on a hike. This is a great way to have fun on Halloween and it can get you energized and active.\"}, {\"编号\": 3, \"标题\": \"Do autumn themed crafts.\", \"描述\": \"You can do non-Halloween crafts for autumn such as making paper leaves and hand turkeys. Go to your local craft store and buy autumn-themed craft supplies and look online for inspiration.\"}, {\"编号\": 4, \"标题\": \"Decorate cookies.\", \"描述\": \"Make your favorite cookies for autumn. Make sugar- or pumpkin-flavored cookies shaped like leaves or other items associated with fall. You can spend Halloween making and decorating the cookies and then in the evening, you can eat the cookies as a fun treat.\"}, {\"编号\": 5, \"标题\": \"Play board games.\", \"描述\": \"Have a fun family game night on Halloween instead of participating in Halloween activities. Get all your favorite board games and play them together as a family or invite friends over too.\"}, {\"编号\": 6, \"标题\": \"Watch a movie or TV show.\", \"描述\": \"Instead of giving out candy to trick-or-treaters, you can spend the evening watching TV. Choose movies or shows that are unrelated to Halloween.\\nYou can also make it a tradition to watch the same movie every year or you can watch whatever movie you are in the mood for.\"}], \"小提示\": [\"Be polite if people, especially children, ring your doorbell.\\n\", \"Do other fun activities on Halloween instead of celebrating the holiday.\\n\", \"When explaining to young children why you don't celebrate Halloween, make it as simple as possible.\\n\"], \"注意事项\": [\"People might not understand why you don’t celebrate Halloween, but don’t listen to them.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,077 | How to Avoid Having Sagging Breasts as a Young Woman | 1. Retaining your Youthful Shape with Exercise
1-1. Keep your body young and fit by exercising.
It will make you look and feel good by controlling your weight and giving you a trim waist to help emphasize the perkiness of your breasts.
Aerobic exercise like jogging, walking, or swimming will help keep your waist small. Try to do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Aerobic exercise will also release endorphins which will relax you, lift your mood, and make you feel better about yourself.
1-2. Strengthen the muscles in your chest with weight lifting.
While your breasts themselves do not have muscles in them, toning the underlying muscles might still help them resist the pull of gravity. Try to do weight training at least twice a week.
Strengthen your pectoral, shoulder, and triceps muscles with chest presses. Lie on your back on the floor with a weight in each hand. Your elbows should be touching the floor with your forearms straight up in the air. Push the weights straight up until your arms are extended. Lower back to the starting position. Repeat.
Build your biceps with biceps curls. Stand straight and hold a weight in your hand with your palm facing up. Bend your elbow and bring the weight towards your shoulder. Bring it down and repeat.
Do push-ups to strengthen the muscles in your arms, chest and back. Lie on your stomach on the floor with your palms on the floor next to your shoulders. Prop yourself up on your toes. Extend your arms and lift your body off the floor, keeping your back straight and your abs pulled in to protect your spine. Your arms should be fully extended. Gently let yourself down and repeat. If you cannot do a pushup from your toes, start by bending your knees when you go up, rather than keeping your legs straight.
1-3. Wear a well-fitted sports bra during exercise.
During exercise your breasts may bounce between 4 and 15 cm. This strains connective tissue that attaches your breasts to your chest and the skin that covers your breast tissue. A properly fitted sports bra can hold your breasts in place, reduce the bouncing, and prevent the skin and ligaments from stretching. A sports bra fits properly when:
The underwire does not move around when you run and jump. But it shouldn’t be so tight that it restricts your breathing or hurts. This is where most of the support comes from.
The cups should be fitted around the breasts with no areas where your breasts are spilling out. The material should also not be loose. You should completely fill the cups.
The shoulder straps should not slip off your arms when you move nor press painfully into your skin.
The band band should be even all the way around the body. No part of the band should be higher or lower than the rest of the band.
If the bra has an underwire, it should be underneath the breast without pressing on the breast tissue.
2. Protecting Your Skin's Health
2-1. Preserve the youth and elasticity of your skin by not smoking.
Nicotine constricts the blood vessels in your skin causing it to get less oxygen and nutrients. Other chemicals in cigarettes harm the collagen and elastin in your skin making it weaker and less stretchy. This causes wrinkling and sagging.
As the skin of your breasts loses elasticity, your breasts will sag even if you are still young.
If you already smoke, quitting will still help. Many resources are available to help you quit, including support groups, hotlines, and nicotine replacement therapies.
2-2. Protect your breasts from skin damage.
Low V-neck shirts are cool and sexy during the hot summer months, but they also expose the skin above your breasts to harmful ultraviolet radiation. UV rays damage the collagen and elastin which are vital to the skin’s connective tissues. This makes the skin less supple and prone to sagging.
Apply sunscreen when you will be outside for long periods of time, even if it is cloudy. Clouds do not prevent you from being exposed to UV rays.
Avoid dark tans. While tanning might help protect you against sunburns, your skin is still absorbing UV rays and sustaining damage.
2-3. Keep the skin on your breasts smooth, supple, and young looking with simple care techniques.
Sweat and dirt may collect on an around your breasts. You can care for your skin by:
Removing dirt and sweat either by showering or washing quickly with a warm wash cloth. Not only will this feel good, but it will remove oil, dead skin cells, and debris and prevent you from getting pimples on your breasts.
Use a mild cleanser or plain water that won’t strip the natural oils from your skin.
2-4. Keep your skin hydrated by applying moisturizer daily.
Use a non-oily moisturizer that won’t clog your pores and will let your skin breathe.
Always moisturize after a shower. Keeping your skin soft and supple will prevent skin damage and help it heal quickly.
If you are outside a lot, look for moisturizers with sunscreen in them. If you live in a very sunny place or near the equator, it may be possible to get burned through light layers of clothing.
3. Maintaining Good Skin Quality through a Healthy Diet
3-1. Keep your skin resilient by eating enough protein.
Your body uses protein to heal, and this includes damage to the skin, connective tissues, and muscles which help your breasts resist gravity.
The average adult should eat two to three portions of a protein-rich food per day. This can be meat, milk, fish, eggs, soy, beans, legumes, or nuts.
Lean meats and low fat dairy products are good because they won't simultaneously increase your fat intake.
3-2. Give yourself the energy to exercise regularly by eating complex carbohydrates.
Complex carbohydrates take longer to digest and provide you with energy for a longer period of time than simple sugars do.
Excellent sources of complex carbohydrates are beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, and whole-grain breads.
Simple sugars should be avoided and are found in candies, pastries, cake, soda, cookies, and table sugar.
Carbohydrates should make up approximately half of the calories you consume each day.
3-3. Keep your youth by eating lots of fresh fruit and vegetables.
This will provide your body with the vitamins and minerals it needs to keep your breast tissues young and healthy looking.
Adults should consume four servings of fruit and five servings of vegetables each day.
Tasty options for getting your servings of fruits include berries, cucumber, apples, grapes, cherries, papaya, bananas, and more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes.
If you think you are not getting what you need, vitamin and mineral supplements are widely available over-the-counter at drug and grocery stores. If you believe you have deficiencies, first talk to your doctor, and then if they recommend it, try adding particular supplements or multivitamins which contain lots of different vitamins and minerals.
3-4. Avoid putting on and losing weight too quickly.
Most women will gain and lose weight from their breasts as well as other body areas. Such rapid changes can cause your skin to stretch as you gain weight faster than your body can handle. Similarly, when you lose weight too quickly, you can wind up with excess saggy skin.
If you plan to gain or lose weight, see a nutritionist so you can plan to do it slowly and steadily to prevent your skin from stretching.
Avoid becoming overweight. As you do, your breasts will become larger increasing their weight and making them more likely to sag over time.
Avoid yo-yo dieting. Major weight fluctuations — going from very heavy to much lighter and then back to your original weight — is another way your skin can stretch out. Try to lose weight by losing 1 to 2 lbs. per week (cutting about 500 calories from your daily calorie intake), and make lifestyle changes to keep the weight off. Fad diets may cause you to lose weight rapidly, but it rarely stays off.
3-5. Don’t be afraid to breastfeed your baby.
Not breastfeeding won’t prevent the sagging that comes with pregnancy. Your breasts sag as they get larger and heavier during pregnancy. This stretches the ligaments, leaving lasting sagging.
This sagging will happen regardless of whether you breastfeed and breastfeeding will not make it worse.
Tips
There is no definitive proof that wearing a bra causes your breasts to sag. What's more important is to try and prevent major breast growth, then shrinkage, as you might experience with major weight fluctuations.
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Retaining your Youthful Shape with Exercise\\n1-1. Keep your body young and fit by exercising.\\nIt will make you look and feel good by controlling your weight and giving you a trim waist to help emphasize the perkiness of your breasts.\\nAerobic exercise like jogging, walking, or swimming will help keep your waist small. Try to do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.\\nAerobic exercise will also release endorphins which will relax you, lift your mood, and make you feel better about yourself.\\n1-2. Strengthen the muscles in your chest with weight lifting.\\nWhile your breasts themselves do not have muscles in them, toning the underlying muscles might still help them resist the pull of gravity. Try to do weight training at least twice a week.\\nStrengthen your pectoral, shoulder, and triceps muscles with chest presses. Lie on your back on the floor with a weight in each hand. Your elbows should be touching the floor with your forearms straight up in the air. Push the weights straight up until your arms are extended. Lower back to the starting position. Repeat.\\nBuild your biceps with biceps curls. Stand straight and hold a weight in your hand with your palm facing up. Bend your elbow and bring the weight towards your shoulder. Bring it down and repeat.\\nDo push-ups to strengthen the muscles in your arms, chest and back. Lie on your stomach on the floor with your palms on the floor next to your shoulders. Prop yourself up on your toes. Extend your arms and lift your body off the floor, keeping your back straight and your abs pulled in to protect your spine. Your arms should be fully extended. Gently let yourself down and repeat. If you cannot do a pushup from your toes, start by bending your knees when you go up, rather than keeping your legs straight.\\n1-3. Wear a well-fitted sports bra during exercise.\\nDuring exercise your breasts may bounce between 4 and 15 cm. This strains connective tissue that attaches your breasts to your chest and the skin that covers your breast tissue. A properly fitted sports bra can hold your breasts in place, reduce the bouncing, and prevent the skin and ligaments from stretching. A sports bra fits properly when:\\nThe underwire does not move around when you run and jump. But it shouldn’t be so tight that it restricts your breathing or hurts. This is where most of the support comes from.\\nThe cups should be fitted around the breasts with no areas where your breasts are spilling out. The material should also not be loose. You should completely fill the cups.\\nThe shoulder straps should not slip off your arms when you move nor press painfully into your skin.\\nThe band band should be even all the way around the body. No part of the band should be higher or lower than the rest of the band.\\nIf the bra has an underwire, it should be underneath the breast without pressing on the breast tissue.\\n2. Protecting Your Skin's Health\\n2-1. Preserve the youth and elasticity of your skin by not smoking.\\nNicotine constricts the blood vessels in your skin causing it to get less oxygen and nutrients. Other chemicals in cigarettes harm the collagen and elastin in your skin making it weaker and less stretchy. This causes wrinkling and sagging.\\nAs the skin of your breasts loses elasticity, your breasts will sag even if you are still young.\\nIf you already smoke, quitting will still help. Many resources are available to help you quit, including support groups, hotlines, and nicotine replacement therapies.\\n2-2. Protect your breasts from skin damage.\\nLow V-neck shirts are cool and sexy during the hot summer months, but they also expose the skin above your breasts to harmful ultraviolet radiation. UV rays damage the collagen and elastin which are vital to the skin’s connective tissues. This makes the skin less supple and prone to sagging.\\nApply sunscreen when you will be outside for long periods of time, even if it is cloudy. Clouds do not prevent you from being exposed to UV rays.\\nAvoid dark tans. While tanning might help protect you against sunburns, your skin is still absorbing UV rays and sustaining damage.\\n2-3. Keep the skin on your breasts smooth, supple, and young looking with simple care techniques.\\nSweat and dirt may collect on an around your breasts. You can care for your skin by:\\nRemoving dirt and sweat either by showering or washing quickly with a warm wash cloth. Not only will this feel good, but it will remove oil, dead skin cells, and debris and prevent you from getting pimples on your breasts.\\nUse a mild cleanser or plain water that won’t strip the natural oils from your skin.\\n2-4. Keep your skin hydrated by applying moisturizer daily.\\nUse a non-oily moisturizer that won’t clog your pores and will let your skin breathe.\\nAlways moisturize after a shower. Keeping your skin soft and supple will prevent skin damage and help it heal quickly.\\nIf you are outside a lot, look for moisturizers with sunscreen in them. If you live in a very sunny place or near the equator, it may be possible to get burned through light layers of clothing.\\n3. Maintaining Good Skin Quality through a Healthy Diet\\n3-1. Keep your skin resilient by eating enough protein.\\nYour body uses protein to heal, and this includes damage to the skin, connective tissues, and muscles which help your breasts resist gravity.\\nThe average adult should eat two to three portions of a protein-rich food per day. This can be meat, milk, fish, eggs, soy, beans, legumes, or nuts.\\nLean meats and low fat dairy products are good because they won't simultaneously increase your fat intake.\\n3-2. Give yourself the energy to exercise regularly by eating complex carbohydrates.\\nComplex carbohydrates take longer to digest and provide you with energy for a longer period of time than simple sugars do.\\nExcellent sources of complex carbohydrates are beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, and whole-grain breads.\\nSimple sugars should be avoided and are found in candies, pastries, cake, soda, cookies, and table sugar.\\nCarbohydrates should make up approximately half of the calories you consume each day.\\n3-3. Keep your youth by eating lots of fresh fruit and vegetables.\\nThis will provide your body with the vitamins and minerals it needs to keep your breast tissues young and healthy looking.\\nAdults should consume four servings of fruit and five servings of vegetables each day.\\nTasty options for getting your servings of fruits include berries, cucumber, apples, grapes, cherries, papaya, bananas, and more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes.\\nIf you think you are not getting what you need, vitamin and mineral supplements are widely available over-the-counter at drug and grocery stores. If you believe you have deficiencies, first talk to your doctor, and then if they recommend it, try adding particular supplements or multivitamins which contain lots of different vitamins and minerals.\\n3-4. Avoid putting on and losing weight too quickly.\\nMost women will gain and lose weight from their breasts as well as other body areas. Such rapid changes can cause your skin to stretch as you gain weight faster than your body can handle. Similarly, when you lose weight too quickly, you can wind up with excess saggy skin.\\nIf you plan to gain or lose weight, see a nutritionist so you can plan to do it slowly and steadily to prevent your skin from stretching.\\nAvoid becoming overweight. As you do, your breasts will become larger increasing their weight and making them more likely to sag over time.\\nAvoid yo-yo dieting. Major weight fluctuations — going from very heavy to much lighter and then back to your original weight — is another way your skin can stretch out. Try to lose weight by losing 1 to 2 lbs. per week (cutting about 500 calories from your daily calorie intake), and make lifestyle changes to keep the weight off. Fad diets may cause you to lose weight rapidly, but it rarely stays off.\\n3-5. Don’t be afraid to breastfeed your baby.\\nNot breastfeeding won’t prevent the sagging that comes with pregnancy. Your breasts sag as they get larger and heavier during pregnancy. This stretches the ligaments, leaving lasting sagging.\\nThis sagging will happen regardless of whether you breastfeed and breastfeeding will not make it worse.\\nTips\\nThere is no definitive proof that wearing a bra causes your breasts to sag. What's more important is to try and prevent major breast growth, then shrinkage, as you might experience with major weight fluctuations.\\n\", \"简要回答\": \"Many young women worry about losing their youthful appearance, but you can prevent aging from happening early by taking care of your body. When it comes to sagging breasts, you can easily avoid many issues by protecting your skin, exercising, and eating well.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Retaining your Youthful Shape with Exercise\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your body young and fit by exercising.\", \"描述\": \"It will make you look and feel good by controlling your weight and giving you a trim waist to help emphasize the perkiness of your breasts.\\nAerobic exercise like jogging, walking, or swimming will help keep your waist small. Try to do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.\\nAerobic exercise will also release endorphins which will relax you, lift your mood, and make you feel better about yourself.\"}, {\"编号\": 2, \"标题\": \"Strengthen the muscles in your chest with weight lifting.\", \"描述\": \"While your breasts themselves do not have muscles in them, toning the underlying muscles might still help them resist the pull of gravity. Try to do weight training at least twice a week.\\nStrengthen your pectoral, shoulder, and triceps muscles with chest presses. Lie on your back on the floor with a weight in each hand. Your elbows should be touching the floor with your forearms straight up in the air. Push the weights straight up until your arms are extended. Lower back to the starting position. Repeat.\\nBuild your biceps with biceps curls. Stand straight and hold a weight in your hand with your palm facing up. Bend your elbow and bring the weight towards your shoulder. Bring it down and repeat.\\nDo push-ups to strengthen the muscles in your arms, chest and back. Lie on your stomach on the floor with your palms on the floor next to your shoulders. Prop yourself up on your toes. Extend your arms and lift your body off the floor, keeping your back straight and your abs pulled in to protect your spine. Your arms should be fully extended. Gently let yourself down and repeat. If you cannot do a pushup from your toes, start by bending your knees when you go up, rather than keeping your legs straight.\"}, {\"编号\": 3, \"标题\": \"Wear a well-fitted sports bra during exercise.\", \"描述\": \"During exercise your breasts may bounce between 4 and 15 cm. This strains connective tissue that attaches your breasts to your chest and the skin that covers your breast tissue. A properly fitted sports bra can hold your breasts in place, reduce the bouncing, and prevent the skin and ligaments from stretching. A sports bra fits properly when:\\nThe underwire does not move around when you run and jump. But it shouldn’t be so tight that it restricts your breathing or hurts. This is where most of the support comes from.\\nThe cups should be fitted around the breasts with no areas where your breasts are spilling out. The material should also not be loose. You should completely fill the cups.\\nThe shoulder straps should not slip off your arms when you move nor press painfully into your skin.\\nThe band band should be even all the way around the body. No part of the band should be higher or lower than the rest of the band.\\nIf the bra has an underwire, it should be underneath the breast without pressing on the breast tissue.\"}]}, {\"编号\": 2, \"标题\": \"Protecting Your Skin's Health\", \"步骤\": [{\"编号\": 1, \"标题\": \"Preserve the youth and elasticity of your skin by not smoking.\", \"描述\": \"Nicotine constricts the blood vessels in your skin causing it to get less oxygen and nutrients. Other chemicals in cigarettes harm the collagen and elastin in your skin making it weaker and less stretchy. This causes wrinkling and sagging.\\nAs the skin of your breasts loses elasticity, your breasts will sag even if you are still young.\\nIf you already smoke, quitting will still help. Many resources are available to help you quit, including support groups, hotlines, and nicotine replacement therapies.\"}, {\"编号\": 2, \"标题\": \"Protect your breasts from skin damage.\", \"描述\": \"Low V-neck shirts are cool and sexy during the hot summer months, but they also expose the skin above your breasts to harmful ultraviolet radiation. UV rays damage the collagen and elastin which are vital to the skin’s connective tissues. This makes the skin less supple and prone to sagging.\\nApply sunscreen when you will be outside for long periods of time, even if it is cloudy. Clouds do not prevent you from being exposed to UV rays.\\nAvoid dark tans. While tanning might help protect you against sunburns, your skin is still absorbing UV rays and sustaining damage.\"}, {\"编号\": 3, \"标题\": \"Keep the skin on your breasts smooth, supple, and young looking with simple care techniques.\", \"描述\": \"Sweat and dirt may collect on an around your breasts. You can care for your skin by:\\nRemoving dirt and sweat either by showering or washing quickly with a warm wash cloth. Not only will this feel good, but it will remove oil, dead skin cells, and debris and prevent you from getting pimples on your breasts.\\nUse a mild cleanser or plain water that won’t strip the natural oils from your skin.\"}, {\"编号\": 4, \"标题\": \"Keep your skin hydrated by applying moisturizer daily.\", \"描述\": \"Use a non-oily moisturizer that won’t clog your pores and will let your skin breathe.\\nAlways moisturize after a shower. Keeping your skin soft and supple will prevent skin damage and help it heal quickly.\\nIf you are outside a lot, look for moisturizers with sunscreen in them. If you live in a very sunny place or near the equator, it may be possible to get burned through light layers of clothing.\"}]}, {\"编号\": 3, \"标题\": \"Maintaining Good Skin Quality through a Healthy Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your skin resilient by eating enough protein.\", \"描述\": \"Your body uses protein to heal, and this includes damage to the skin, connective tissues, and muscles which help your breasts resist gravity.\\nThe average adult should eat two to three portions of a protein-rich food per day. This can be meat, milk, fish, eggs, soy, beans, legumes, or nuts.\\nLean meats and low fat dairy products are good because they won't simultaneously increase your fat intake.\"}, {\"编号\": 2, \"标题\": \"Give yourself the energy to exercise regularly by eating complex carbohydrates.\", \"描述\": \"Complex carbohydrates take longer to digest and provide you with energy for a longer period of time than simple sugars do.\\nExcellent sources of complex carbohydrates are beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, and whole-grain breads.\\nSimple sugars should be avoided and are found in candies, pastries, cake, soda, cookies, and table sugar.\\nCarbohydrates should make up approximately half of the calories you consume each day.\"}, {\"编号\": 3, \"标题\": \"Keep your youth by eating lots of fresh fruit and vegetables.\", \"描述\": \"This will provide your body with the vitamins and minerals it needs to keep your breast tissues young and healthy looking.\\nAdults should consume four servings of fruit and five servings of vegetables each day.\\nTasty options for getting your servings of fruits include berries, cucumber, apples, grapes, cherries, papaya, bananas, and more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes.\\nIf you think you are not getting what you need, vitamin and mineral supplements are widely available over-the-counter at drug and grocery stores. If you believe you have deficiencies, first talk to your doctor, and then if they recommend it, try adding particular supplements or multivitamins which contain lots of different vitamins and minerals.\"}, {\"编号\": 4, \"标题\": \"Avoid putting on and losing weight too quickly.\", \"描述\": \"Most women will gain and lose weight from their breasts as well as other body areas. Such rapid changes can cause your skin to stretch as you gain weight faster than your body can handle. Similarly, when you lose weight too quickly, you can wind up with excess saggy skin.\\nIf you plan to gain or lose weight, see a nutritionist so you can plan to do it slowly and steadily to prevent your skin from stretching.\\nAvoid becoming overweight. As you do, your breasts will become larger increasing their weight and making them more likely to sag over time.\\nAvoid yo-yo dieting. Major weight fluctuations — going from very heavy to much lighter and then back to your original weight — is another way your skin can stretch out. Try to lose weight by losing 1 to 2 lbs. per week (cutting about 500 calories from your daily calorie intake), and make lifestyle changes to keep the weight off. Fad diets may cause you to lose weight rapidly, but it rarely stays off.\"}, {\"编号\": 5, \"标题\": \"Don’t be afraid to breastfeed your baby.\", \"描述\": \"Not breastfeeding won’t prevent the sagging that comes with pregnancy. Your breasts sag as they get larger and heavier during pregnancy. This stretches the ligaments, leaving lasting sagging.\\nThis sagging will happen regardless of whether you breastfeed and breastfeeding will not make it worse.\"}], \"小提示\": [\"There is no definitive proof that wearing a bra causes your breasts to sag. What's more important is to try and prevent major breast growth, then shrinkage, as you might experience with major weight fluctuations.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,078 | How to Avoid Having Your Decisions Changed by Others | 1. Finding Confidence in Your Decision Making
1-1. Trust yourself.
Be confident in your ability to make a choice that works for you in the moment. Know that the outcome of your decision may not be what you expected; however, you will always have an opportunity to make a different decision down the line.
1-2. Seek support from an uninvolved friend or mentor.
If you have a trusted friend or mentor, ask her to sit down with you and talk about the situation. She may be able to give advice based on experience or just hear you out.
Don’t let this person change your mind entirely. Instead, she should be able to support whatever choice you make.
Try calling a friend and saying, “I’m trying to choose the right university for me. Can I tell you what I’ve been thinking?”
1-3. Imagine that you are helping someone else.
Big decisions can be really difficult, especially when your emotions get in the way. Imagine that you are talking to a close friend who is in your situation. What would you say or do to help him make the right choice?
Make a list of the types of questions you would ask to help your friend. Additionally, write down past experiences that would help guide your friend’s thinking.
Pretend that your friend is choosing a university. What are the first questions that come to mind when think of your friend's needs?
1-4. Avoid waiting for every fact and detail.
Although it is good to weigh the pros and cons, you don’t want to overload yourself with information. This will eventually confuse you and overwhelm your process.
Gather enough facts that will help you see the situation clearly. Then start thinking about what is best for you and those involved.
In choosing a college, for example, it is important to think about what you want to study, proximity to your home, finances, the social environment, and other things that are important to you. You do not, however, need to know every fact about the university before you make a choice.
1-5. Challenge your usual thinking.
Sometimes we get stuck in the same patterns because we do not challenge our beliefs. Try listing your assumptions about your situation and imagine if everything were the opposite. How would you make your decision if the circumstances were different?
When a situation is framed in a positive way, people tend to be afraid of taking risks. On the other hand, when the situation is framed negatively, we are more likely to make a risky choice.
Maybe one university offers study abroad and the other offers a major of interest. Try framing it negatively. Ask yourself what would happen if you never study abroad or how you would feel if you had to change your major.
1-6. Accurately evaluate your options.
People tend to have biases especially in decision making. It is common that people will feel overly confident about a decision or swayed in a particular directions.
Try to ignore any biases you may have about your situation. For example, you may have heard that one college is better than the other, but you have not fully investigated why or how.
1-7. Confidently accept the consequences.
Accept that you may face consequences as a result of your choice. You must be prepared to face them. Remember that you thought through the pros and cons decision making process!
Try asking yourself about the true price you will pay for the decision. Think about if you are willing to accept what will happen. Do you have alternatives?
You may not be the only one who will face challenges as a result of your decision. Consider those around you, and come to a fair conclusion.
When choosing a college, there are many factors to consider. It is your education, but family members often help financially. Remember to think about how your decision affects them too.
2. Handling Manipulation and Criticism
2-1. Take criticism and move on.
Know that there will always be someone who disagrees with what you do. Focus on what is right for you instead of other people’s responses.
For example, people may be shocked at your choice of university. Accept that you made the right choice for your future.
2-2. Know the key tenets of manipulation.
A manipulative person will most often notice your weaknesses and take advantage of you when the moment is right. This is usually repeated, forcing you to compromise yourself over and over again.
Most people are manipulative in some way. The key is to notice if you feel that you have to compromise for someone else.
2-3. Don’t give into feeling guilty.
In many cases, a person may manipulate you into feeling guilty about your decision.
They may say things like, “No decent person would do that.” Try responding to such statements with, “We don’t always need to agree on my decisions.”
You may, for example, have a family member that attended one of the universities you are choosing from. Try saying, “I know you want me to go there, but I made a choice that suits my goals.”
2-4. Avoid the scare of threats.
Manipulative people often threaten to take something away from you like love or money.
A loved one may threaten to withdraw affection. It can be emotionally damaging and unfair. Love should be without conditions, so note that such threats do not come from a place of caring.
A parent may threaten to hold you completely responsible for the cost of your education. Consider if this is reasonable for you. Could you get a scholarship if this happened? A loan?
A person might also try to create doubt for you, such as, "You'll never get a good job if you go to that college," or, "You won't be able to get into that college anyway."
2-5. Notice when people make things urgent.
This may be to pressure you into a decision before you are ready to make it. Give yourself time to make the right choice for you.
When choosing a college, for example, you may not have much time before the university deadline. Don’t allow other people’s anxieties pressure you prematurely.
3. Confronting a Person Who Wants to Change Your Decision
3-1. Stay calm and be assertive.
Learn to firmly say no to someone who wants to change your mind. You can say no without being aggressive or rude. Pay attention to your tone of voice. Remember to state that you have chosen what you believe is best.
If you have to give a negative response, you may want to say something like, “I’m sorry if this is not what you want to hear, but I have made my decision. It’s the college that is right for me.”
3-2. Remind yourself of the time you gave to your decision.
You may need to tell the person who wants to change your mind that you have given it a lot of thought. You carefully evaluated the situation and came to the best decision.
Try saying, “I have weighed the pros and cons of both universities and I came to decision that is best for me at this time.”
3-3. Don’t escalate the situation.
If someone is upset about your actions, he may say confrontational things to force you to defend yourself. Try not to get sucked into this behavior.
For example, say a short response like, “That’s my decision,” or “You seem upset. Let’s talk about this later” may help.
3-4. Learn to accept decisions that are out of your hands.
In some cases, you will not have the final say. You may make a decision, only to have it changed or overruled by someone in a higher position, like your boss. In this situation, you can speak to your boss about why you made the decision — calmly state all your reasons for why you think you made the best choice. Then listen to what your boss has to say. She may have more information than you do, or different priorities, or just outright disagree. If the decision ultimately lies in her hands, then take in her reasons for overruling you, and move on. Know that you made what you felt was the best decision based on the information you had, and it's okay that the other person disagreed.
Try not to linger on the fact that your decision was overruled or badmouth the other person's decision, even if you think your decision was the right one. It can be frustrating, especially if, down the line, it turns out your decision would have been better, but it reflects badly on you if you complain or have an "I told you so" attitude.
Tips
Dominant personalities may seem more manipulative, but manipulation comes in many forms. Confront manipulators without judgement as everyone is manipulative in some way.
Maintain a level head when making and defending your decisions.
A person may want to change your decision in their favor. Focus on what is right for you!
Warnings
Not all people who try to change your decision have hidden agendas or personal motives.
Your decision may be bad for all those involved or affected. Assessing the situation logically and fairly may help you come to a good conclusion.
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Finding Confidence in Your Decision Making\\n1-1. Trust yourself.\\nBe confident in your ability to make a choice that works for you in the moment. Know that the outcome of your decision may not be what you expected; however, you will always have an opportunity to make a different decision down the line.\\n1-2. Seek support from an uninvolved friend or mentor.\\nIf you have a trusted friend or mentor, ask her to sit down with you and talk about the situation. She may be able to give advice based on experience or just hear you out. \\nDon’t let this person change your mind entirely. Instead, she should be able to support whatever choice you make.\\nTry calling a friend and saying, “I’m trying to choose the right university for me. Can I tell you what I’ve been thinking?”\\n1-3. Imagine that you are helping someone else.\\nBig decisions can be really difficult, especially when your emotions get in the way. Imagine that you are talking to a close friend who is in your situation. What would you say or do to help him make the right choice? \\nMake a list of the types of questions you would ask to help your friend. Additionally, write down past experiences that would help guide your friend’s thinking.\\nPretend that your friend is choosing a university. What are the first questions that come to mind when think of your friend's needs?\\n1-4. Avoid waiting for every fact and detail.\\nAlthough it is good to weigh the pros and cons, you don’t want to overload yourself with information. This will eventually confuse you and overwhelm your process. \\nGather enough facts that will help you see the situation clearly. Then start thinking about what is best for you and those involved.\\nIn choosing a college, for example, it is important to think about what you want to study, proximity to your home, finances, the social environment, and other things that are important to you. You do not, however, need to know every fact about the university before you make a choice.\\n1-5. Challenge your usual thinking.\\nSometimes we get stuck in the same patterns because we do not challenge our beliefs. Try listing your assumptions about your situation and imagine if everything were the opposite. How would you make your decision if the circumstances were different? \\nWhen a situation is framed in a positive way, people tend to be afraid of taking risks. On the other hand, when the situation is framed negatively, we are more likely to make a risky choice.\\nMaybe one university offers study abroad and the other offers a major of interest. Try framing it negatively. Ask yourself what would happen if you never study abroad or how you would feel if you had to change your major.\\n1-6. Accurately evaluate your options.\\nPeople tend to have biases especially in decision making. It is common that people will feel overly confident about a decision or swayed in a particular directions. \\nTry to ignore any biases you may have about your situation. For example, you may have heard that one college is better than the other, but you have not fully investigated why or how.\\n1-7. Confidently accept the consequences.\\nAccept that you may face consequences as a result of your choice. You must be prepared to face them. Remember that you thought through the pros and cons decision making process! \\nTry asking yourself about the true price you will pay for the decision. Think about if you are willing to accept what will happen. Do you have alternatives?\\nYou may not be the only one who will face challenges as a result of your decision. Consider those around you, and come to a fair conclusion.\\nWhen choosing a college, there are many factors to consider. It is your education, but family members often help financially. Remember to think about how your decision affects them too.\\n2. Handling Manipulation and Criticism\\n2-1. Take criticism and move on.\\nKnow that there will always be someone who disagrees with what you do. Focus on what is right for you instead of other people’s responses. \\nFor example, people may be shocked at your choice of university. Accept that you made the right choice for your future.\\n2-2. Know the key tenets of manipulation.\\nA manipulative person will most often notice your weaknesses and take advantage of you when the moment is right. This is usually repeated, forcing you to compromise yourself over and over again. \\nMost people are manipulative in some way. The key is to notice if you feel that you have to compromise for someone else.\\n2-3. Don’t give into feeling guilty.\\nIn many cases, a person may manipulate you into feeling guilty about your decision. \\nThey may say things like, “No decent person would do that.” Try responding to such statements with, “We don’t always need to agree on my decisions.”\\nYou may, for example, have a family member that attended one of the universities you are choosing from. Try saying, “I know you want me to go there, but I made a choice that suits my goals.”\\n2-4. Avoid the scare of threats.\\nManipulative people often threaten to take something away from you like love or money.\\nA loved one may threaten to withdraw affection. It can be emotionally damaging and unfair. Love should be without conditions, so note that such threats do not come from a place of caring. \\nA parent may threaten to hold you completely responsible for the cost of your education. Consider if this is reasonable for you. Could you get a scholarship if this happened? A loan?\\nA person might also try to create doubt for you, such as, \\\"You'll never get a good job if you go to that college,\\\" or, \\\"You won't be able to get into that college anyway.\\\"\\n2-5. Notice when people make things urgent.\\nThis may be to pressure you into a decision before you are ready to make it. Give yourself time to make the right choice for you.\\nWhen choosing a college, for example, you may not have much time before the university deadline. Don’t allow other people’s anxieties pressure you prematurely.\\n3. Confronting a Person Who Wants to Change Your Decision\\n3-1. Stay calm and be assertive.\\nLearn to firmly say no to someone who wants to change your mind. You can say no without being aggressive or rude. Pay attention to your tone of voice. Remember to state that you have chosen what you believe is best. \\nIf you have to give a negative response, you may want to say something like, “I’m sorry if this is not what you want to hear, but I have made my decision. It’s the college that is right for me.”\\n3-2. Remind yourself of the time you gave to your decision.\\nYou may need to tell the person who wants to change your mind that you have given it a lot of thought. You carefully evaluated the situation and came to the best decision.\\nTry saying, “I have weighed the pros and cons of both universities and I came to decision that is best for me at this time.”\\n3-3. Don’t escalate the situation.\\nIf someone is upset about your actions, he may say confrontational things to force you to defend yourself. Try not to get sucked into this behavior.\\nFor example, say a short response like, “That’s my decision,” or “You seem upset. Let’s talk about this later” may help.\\n3-4. Learn to accept decisions that are out of your hands.\\nIn some cases, you will not have the final say. You may make a decision, only to have it changed or overruled by someone in a higher position, like your boss. In this situation, you can speak to your boss about why you made the decision — calmly state all your reasons for why you think you made the best choice. Then listen to what your boss has to say. She may have more information than you do, or different priorities, or just outright disagree. If the decision ultimately lies in her hands, then take in her reasons for overruling you, and move on. Know that you made what you felt was the best decision based on the information you had, and it's okay that the other person disagreed. \\nTry not to linger on the fact that your decision was overruled or badmouth the other person's decision, even if you think your decision was the right one. It can be frustrating, especially if, down the line, it turns out your decision would have been better, but it reflects badly on you if you complain or have an \\\"I told you so\\\" attitude.\\nTips\\nDominant personalities may seem more manipulative, but manipulation comes in many forms. Confront manipulators without judgement as everyone is manipulative in some way.\\nMaintain a level head when making and defending your decisions.\\nA person may want to change your decision in their favor. Focus on what is right for you!\\nWarnings\\nNot all people who try to change your decision have hidden agendas or personal motives.\\nYour decision may be bad for all those involved or affected. Assessing the situation logically and fairly may help you come to a good conclusion.\\n\", \"简要回答\": \"Making decisions can be challenging, especially when everyone has an opinion. Focus on feeling self-assured to avoid unwanted influence from outsiders. Confidence in your choices and acceptance of the consequences can help you confront people who may feel the need to sway you. Find ways to notice manipulation and confront the situation in the best way possible.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Finding Confidence in Your Decision Making\", \"步骤\": [{\"编号\": 1, \"标题\": \"Trust yourself.\", \"描述\": \"Be confident in your ability to make a choice that works for you in the moment. Know that the outcome of your decision may not be what you expected; however, you will always have an opportunity to make a different decision down the line.\"}, {\"编号\": 2, \"标题\": \"Seek support from an uninvolved friend or mentor.\", \"描述\": \"If you have a trusted friend or mentor, ask her to sit down with you and talk about the situation. She may be able to give advice based on experience or just hear you out. \\nDon’t let this person change your mind entirely. Instead, she should be able to support whatever choice you make.\\nTry calling a friend and saying, “I’m trying to choose the right university for me. Can I tell you what I’ve been thinking?”\"}, {\"编号\": 3, \"标题\": \"Imagine that you are helping someone else.\", \"描述\": \"Big decisions can be really difficult, especially when your emotions get in the way. Imagine that you are talking to a close friend who is in your situation. What would you say or do to help him make the right choice? \\nMake a list of the types of questions you would ask to help your friend. Additionally, write down past experiences that would help guide your friend’s thinking.\\nPretend that your friend is choosing a university. What are the first questions that come to mind when think of your friend's needs?\"}, {\"编号\": 4, \"标题\": \"Avoid waiting for every fact and detail.\", \"描述\": \"Although it is good to weigh the pros and cons, you don’t want to overload yourself with information. This will eventually confuse you and overwhelm your process. \\nGather enough facts that will help you see the situation clearly. Then start thinking about what is best for you and those involved.\\nIn choosing a college, for example, it is important to think about what you want to study, proximity to your home, finances, the social environment, and other things that are important to you. You do not, however, need to know every fact about the university before you make a choice.\"}, {\"编号\": 5, \"标题\": \"Challenge your usual thinking.\", \"描述\": \"Sometimes we get stuck in the same patterns because we do not challenge our beliefs. Try listing your assumptions about your situation and imagine if everything were the opposite. How would you make your decision if the circumstances were different? \\nWhen a situation is framed in a positive way, people tend to be afraid of taking risks. On the other hand, when the situation is framed negatively, we are more likely to make a risky choice.\\nMaybe one university offers study abroad and the other offers a major of interest. Try framing it negatively. Ask yourself what would happen if you never study abroad or how you would feel if you had to change your major.\"}, {\"编号\": 6, \"标题\": \"Accurately evaluate your options.\", \"描述\": \"People tend to have biases especially in decision making. It is common that people will feel overly confident about a decision or swayed in a particular directions. \\nTry to ignore any biases you may have about your situation. For example, you may have heard that one college is better than the other, but you have not fully investigated why or how.\"}, {\"编号\": 7, \"标题\": \"Confidently accept the consequences.\", \"描述\": \"Accept that you may face consequences as a result of your choice. You must be prepared to face them. Remember that you thought through the pros and cons decision making process! \\nTry asking yourself about the true price you will pay for the decision. Think about if you are willing to accept what will happen. Do you have alternatives?\\nYou may not be the only one who will face challenges as a result of your decision. Consider those around you, and come to a fair conclusion.\\nWhen choosing a college, there are many factors to consider. It is your education, but family members often help financially. Remember to think about how your decision affects them too.\"}]}, {\"编号\": 2, \"标题\": \"Handling Manipulation and Criticism\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take criticism and move on.\", \"描述\": \"Know that there will always be someone who disagrees with what you do. Focus on what is right for you instead of other people’s responses. \\nFor example, people may be shocked at your choice of university. Accept that you made the right choice for your future.\"}, {\"编号\": 2, \"标题\": \"Know the key tenets of manipulation.\", \"描述\": \"A manipulative person will most often notice your weaknesses and take advantage of you when the moment is right. This is usually repeated, forcing you to compromise yourself over and over again. \\nMost people are manipulative in some way. The key is to notice if you feel that you have to compromise for someone else.\"}, {\"编号\": 3, \"标题\": \"Don’t give into feeling guilty.\", \"描述\": \"In many cases, a person may manipulate you into feeling guilty about your decision. \\nThey may say things like, “No decent person would do that.” Try responding to such statements with, “We don’t always need to agree on my decisions.”\\nYou may, for example, have a family member that attended one of the universities you are choosing from. Try saying, “I know you want me to go there, but I made a choice that suits my goals.”\"}, {\"编号\": 4, \"标题\": \"Avoid the scare of threats.\", \"描述\": \"Manipulative people often threaten to take something away from you like love or money.\\nA loved one may threaten to withdraw affection. It can be emotionally damaging and unfair. Love should be without conditions, so note that such threats do not come from a place of caring. \\nA parent may threaten to hold you completely responsible for the cost of your education. Consider if this is reasonable for you. Could you get a scholarship if this happened? A loan?\\nA person might also try to create doubt for you, such as, \\\"You'll never get a good job if you go to that college,\\\" or, \\\"You won't be able to get into that college anyway.\\\"\"}, {\"编号\": 5, \"标题\": \"Notice when people make things urgent.\", \"描述\": \"This may be to pressure you into a decision before you are ready to make it. Give yourself time to make the right choice for you.\\nWhen choosing a college, for example, you may not have much time before the university deadline. Don’t allow other people’s anxieties pressure you prematurely.\"}]}, {\"编号\": 3, \"标题\": \"Confronting a Person Who Wants to Change Your Decision\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay calm and be assertive.\", \"描述\": \"Learn to firmly say no to someone who wants to change your mind. You can say no without being aggressive or rude. Pay attention to your tone of voice. Remember to state that you have chosen what you believe is best. \\nIf you have to give a negative response, you may want to say something like, “I’m sorry if this is not what you want to hear, but I have made my decision. It’s the college that is right for me.”\"}, {\"编号\": 2, \"标题\": \"Remind yourself of the time you gave to your decision.\", \"描述\": \"You may need to tell the person who wants to change your mind that you have given it a lot of thought. You carefully evaluated the situation and came to the best decision.\\nTry saying, “I have weighed the pros and cons of both universities and I came to decision that is best for me at this time.”\"}, {\"编号\": 3, \"标题\": \"Don’t escalate the situation.\", \"描述\": \"If someone is upset about your actions, he may say confrontational things to force you to defend yourself. Try not to get sucked into this behavior.\\nFor example, say a short response like, “That’s my decision,” or “You seem upset. Let’s talk about this later” may help.\"}, {\"编号\": 4, \"标题\": \"Learn to accept decisions that are out of your hands.\", \"描述\": \"In some cases, you will not have the final say. You may make a decision, only to have it changed or overruled by someone in a higher position, like your boss. In this situation, you can speak to your boss about why you made the decision — calmly state all your reasons for why you think you made the best choice. Then listen to what your boss has to say. She may have more information than you do, or different priorities, or just outright disagree. If the decision ultimately lies in her hands, then take in her reasons for overruling you, and move on. Know that you made what you felt was the best decision based on the information you had, and it's okay that the other person disagreed. \\nTry not to linger on the fact that your decision was overruled or badmouth the other person's decision, even if you think your decision was the right one. It can be frustrating, especially if, down the line, it turns out your decision would have been better, but it reflects badly on you if you complain or have an \\\"I told you so\\\" attitude.\"}], \"小提示\": [\"Dominant personalities may seem more manipulative, but manipulation comes in many forms. Confront manipulators without judgement as everyone is manipulative in some way.\\n\", \"Maintain a level head when making and defending your decisions.\\n\", \"A person may want to change your decision in their favor. Focus on what is right for you!\\n\"], \"注意事项\": [\"Not all people who try to change your decision have hidden agendas or personal motives.\\n\", \"Your decision may be bad for all those involved or affected. Assessing the situation logically and fairly may help you come to a good conclusion.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,079 | How to Avoid High Fructose Corn Syrup | 1. Making Healthy Food Choices
1-1. Read food labels.
Before you buy anything at the grocery store, quickly look over the label and see if HFCS is listed in the ingredients. If you see HFCS, pick out an alternative brand of the same food without it. This may take you a while on your first few shopping trips, but soon you’ll figure out which brands to buy and which ones to avoid.
Some brands may advertise “no high fructose corn syrup” on the package, only to have it listed in the ingredients under a different name. HFCS is also called: corn sugar, maize syrup, glucose syrup, fructose syrup, isolated fructose, and crystalline fructose.
1-2. Be selective when buying “natural” or “organic.”
The word “natural” can be placed on a wide variety of foods containing HFCS, as the Food and Drug Administration (FDA) doesn’t regulate the label. Even a food labeled “100% organic” may contain organic HFCS, so it is important to always examine the ingredient and nutrition facts labels. You’ll usually spend a bit more to get HFCS-free organic foods, but the peace of mind is well worth it.
To find organic produce in your local grocery store you may need to go toward aisles set aside in a health food area.
Many breads tout their “whole grain” status as a way to hide their inclusion of HFCS and harmful chemicals. Whole grain items are usually the best choice, but they are not all equal in quality.
1-3. Do a pantry purge.
Go into your kitchen, open up your pantry, and look at the nutrition label for each food item that you own. Have a trashcan nearby and toss any foods with HFCS into it. Keep going until your pantry is “clean.” Then, head out to the store to buy non-HFCS foods to replace your stock.
If you aren’t comfortable throwing away the food outright, you can always donate it to a food bank. However, that could also be considered just passing the nutrition problem along. It’s your call.
1-4. Go for fresh foods, instead of canned or frozen.
Canned fruit is convenient, but it is stripped of its fiber during processing. A piece of whole fruit can give you a fiber boost along with the sweetness of natural sugar. Exchange canned items, such as premade pasta sauce, for healthier options, like making your own sauce out of fresh tomatoes.
1-5. Go with plain foods.
Choose basic vanilla yogurt, steel-cut oatmeal, and other foods without sauces or toppings. HFCS often hides in fruit toppings in otherwise healthy food options, like yogurt. By adding your own fresh fruit, such as strawberry slices, you can control the portion sizes as well.
For example, some sweetened yogurts contain over 40 grams (1.4 ounces) of sugar, including HFCS.
Don’t forget spices when adding flavor to plain foods. Cinnamon, ginger, and even pepper are all good options.
1-6. Buy higher quality sweets.
If you have a bit of a sweet tooth, that is okay. Just buy candies and treats made under the highest production standards, even if they are imported. They may be more expensive, but counteract this by allowing yourself only one small piece as an occasional treat.
2. Making Substitutions
2-1. Use fruit as a sweetener.
Choose your favorite fruits, such as bananas, and incorporate them into foods that normally would contain extra sugars or HFCS. Mix banana slices into your steel-cut oatmeal or into plain, vanilla yogurt. Dates or bananas can also substitute for sugar in many baked recipes.
Regular table sugar is another option. However, still try to use any sweeteners, even natural ones, in moderation.
2-2. Choose honey as a sweetener.
Buy some raw honey at your local farmer’s market or specialty grocery. Add it into foods 1 teaspoon (5 ml) at a time to sweeten them up. Not only will you get the flavor, you’ll get antioxidants and essential nutrients, like vitamin B6.
2-3. Pack healthy snacks.
To keep yourself from reaching for that HFCS-filled candy bar, pack some fruit slices in your bag for the day. Or, get a small container of hummus and some pre-cut carrot sticks. Not only will you avoid the negative effects of HFCS, you’ll get a boost of vitamins and nutrients.
2-4. Make your own salad dressing or other condiments.
Many salad dressings advertise themselves as “low-calorie” or “low fat” and then compensate for the missing flavor by adding in HFCS. Create your own dressing by mixing together some olive oil, pepper, lemon juice, and balsamic vinegar. Experiment with recipes for other condiments too, like ketchup, barbeque sauce, mayo, or mustard.
Watch your portion sizes with condiments as well. A single tablespoon of barbecue sauce can cost you upwards of 5 grams (0.18 oz) of sugar or HFCS.
3. Staying Away from Problem Foods
3-1. Avoid canned or bottled beverages.
Sports drinks, sodas, and flavored teas or lemonades are usually packed to the brim with HFCS. Be wary when choosing diet or “zero” drinks as well, since they often contain artificial sweeteners. If you must get your soda fix, buy drinks from bottlers who’ve chosen to use only natural cane sugar.
Check the Passover section of your supermarket. Some soda companies produce a sugar/sucrose-based version of their products around Passover for Jews who are restricted by custom from eating corn during this time.
3-2. Avoid fast food.
HFCS is hidden throughout many different types of fast food to increase flavor. Aside from the obvious areas, like sweets, you’ll also find HFCS in burgers, chicken patties, and other surprising foods. Eat foods made from natural ingredients at home to control what goes into the final product.
3-3. Avoid boxed or prepackaged meals.
It’s good that you are trying to eat at home, but don’t make the mistake of taking the easy route with boxed meals. If HFCS is not in the main part of the meal, such as the pasta in boxed macaroni and cheese, then it is likely in the sauce packet. If you are looking for a meal shortcut without HFCS, buy precooked main dishes, like roasted chicken, from your local deli.
3-4. Choose 100% juice over juice cocktails.
With pure juice drinks you’ll get natural sugars, whereas cocktails are often packed with HFCS and other artificial ingredients. It’s still a good idea to limit the amount of juice that you drink overall. As an alternative, pick up a piece of whole fruit and get the fiber benefits.
3-5. Use caution when buying breakfast cereals and granola bars.
Some granola bars actually have more sugar than their chocolate counterparts. Try replacing a sugar-filled cereal with steel-cut oatmeal instead.
Tips
To move away from sodas, add a bit of flavor to your water by putting a fruit slice into it.
Warnings
Even if you get sugar from sources other than HFCS, it is best to keep your overall sugar intake low. The World Health Organization recommends that sugar should make up no more than 10% of your daily calorie intake. Ideally, you should have no more than 25 grams (about 6 teaspoons) of sugar per day.[15]
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Trustworthy Source
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Go to source
It is particularly important to eliminate HFCS during pregnancy. According to one study, exposure to HFCS in the womb may cause defects in the placenta and restrict fetal growth, potentially increasing the baby’s risk for metabolic health problems later in life.[16]
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Research source
| {
"create_time": "20230517 10:49:11",
"回答明细": "{\"回答\": \"1. Making Healthy Food Choices\\n1-1. Read food labels.\\nBefore you buy anything at the grocery store, quickly look over the label and see if HFCS is listed in the ingredients. If you see HFCS, pick out an alternative brand of the same food without it. This may take you a while on your first few shopping trips, but soon you’ll figure out which brands to buy and which ones to avoid.\\nSome brands may advertise “no high fructose corn syrup” on the package, only to have it listed in the ingredients under a different name. HFCS is also called: corn sugar, maize syrup, glucose syrup, fructose syrup, isolated fructose, and crystalline fructose.\\n1-2. Be selective when buying “natural” or “organic.”\\nThe word “natural” can be placed on a wide variety of foods containing HFCS, as the Food and Drug Administration (FDA) doesn’t regulate the label. Even a food labeled “100% organic” may contain organic HFCS, so it is important to always examine the ingredient and nutrition facts labels. You’ll usually spend a bit more to get HFCS-free organic foods, but the peace of mind is well worth it.\\nTo find organic produce in your local grocery store you may need to go toward aisles set aside in a health food area.\\nMany breads tout their “whole grain” status as a way to hide their inclusion of HFCS and harmful chemicals. Whole grain items are usually the best choice, but they are not all equal in quality.\\n1-3. Do a pantry purge.\\nGo into your kitchen, open up your pantry, and look at the nutrition label for each food item that you own. Have a trashcan nearby and toss any foods with HFCS into it. Keep going until your pantry is “clean.” Then, head out to the store to buy non-HFCS foods to replace your stock.\\nIf you aren’t comfortable throwing away the food outright, you can always donate it to a food bank. However, that could also be considered just passing the nutrition problem along. It’s your call.\\n1-4. Go for fresh foods, instead of canned or frozen.\\nCanned fruit is convenient, but it is stripped of its fiber during processing. A piece of whole fruit can give you a fiber boost along with the sweetness of natural sugar. Exchange canned items, such as premade pasta sauce, for healthier options, like making your own sauce out of fresh tomatoes.\\n1-5. Go with plain foods.\\nChoose basic vanilla yogurt, steel-cut oatmeal, and other foods without sauces or toppings. HFCS often hides in fruit toppings in otherwise healthy food options, like yogurt. By adding your own fresh fruit, such as strawberry slices, you can control the portion sizes as well.\\nFor example, some sweetened yogurts contain over 40 grams (1.4 ounces) of sugar, including HFCS.\\nDon’t forget spices when adding flavor to plain foods. Cinnamon, ginger, and even pepper are all good options.\\n1-6. Buy higher quality sweets.\\nIf you have a bit of a sweet tooth, that is okay. Just buy candies and treats made under the highest production standards, even if they are imported. They may be more expensive, but counteract this by allowing yourself only one small piece as an occasional treat.\\n2. Making Substitutions\\n2-1. Use fruit as a sweetener.\\nChoose your favorite fruits, such as bananas, and incorporate them into foods that normally would contain extra sugars or HFCS. Mix banana slices into your steel-cut oatmeal or into plain, vanilla yogurt. Dates or bananas can also substitute for sugar in many baked recipes.\\nRegular table sugar is another option. However, still try to use any sweeteners, even natural ones, in moderation.\\n2-2. Choose honey as a sweetener.\\nBuy some raw honey at your local farmer’s market or specialty grocery. Add it into foods 1 teaspoon (5 ml) at a time to sweeten them up. Not only will you get the flavor, you’ll get antioxidants and essential nutrients, like vitamin B6.\\n2-3. Pack healthy snacks.\\nTo keep yourself from reaching for that HFCS-filled candy bar, pack some fruit slices in your bag for the day. Or, get a small container of hummus and some pre-cut carrot sticks. Not only will you avoid the negative effects of HFCS, you’ll get a boost of vitamins and nutrients.\\n2-4. Make your own salad dressing or other condiments.\\nMany salad dressings advertise themselves as “low-calorie” or “low fat” and then compensate for the missing flavor by adding in HFCS. Create your own dressing by mixing together some olive oil, pepper, lemon juice, and balsamic vinegar. Experiment with recipes for other condiments too, like ketchup, barbeque sauce, mayo, or mustard.\\nWatch your portion sizes with condiments as well. A single tablespoon of barbecue sauce can cost you upwards of 5 grams (0.18 oz) of sugar or HFCS.\\n3. Staying Away from Problem Foods\\n3-1. Avoid canned or bottled beverages.\\nSports drinks, sodas, and flavored teas or lemonades are usually packed to the brim with HFCS. Be wary when choosing diet or “zero” drinks as well, since they often contain artificial sweeteners. If you must get your soda fix, buy drinks from bottlers who’ve chosen to use only natural cane sugar.\\nCheck the Passover section of your supermarket. Some soda companies produce a sugar/sucrose-based version of their products around Passover for Jews who are restricted by custom from eating corn during this time.\\n3-2. Avoid fast food.\\nHFCS is hidden throughout many different types of fast food to increase flavor. Aside from the obvious areas, like sweets, you’ll also find HFCS in burgers, chicken patties, and other surprising foods. Eat foods made from natural ingredients at home to control what goes into the final product.\\n3-3. Avoid boxed or prepackaged meals.\\nIt’s good that you are trying to eat at home, but don’t make the mistake of taking the easy route with boxed meals. If HFCS is not in the main part of the meal, such as the pasta in boxed macaroni and cheese, then it is likely in the sauce packet. If you are looking for a meal shortcut without HFCS, buy precooked main dishes, like roasted chicken, from your local deli.\\n3-4. Choose 100% juice over juice cocktails.\\nWith pure juice drinks you’ll get natural sugars, whereas cocktails are often packed with HFCS and other artificial ingredients. It’s still a good idea to limit the amount of juice that you drink overall. As an alternative, pick up a piece of whole fruit and get the fiber benefits.\\n3-5. Use caution when buying breakfast cereals and granola bars.\\nSome granola bars actually have more sugar than their chocolate counterparts. Try replacing a sugar-filled cereal with steel-cut oatmeal instead.\\nTips\\nTo move away from sodas, add a bit of flavor to your water by putting a fruit slice into it.\\nWarnings\\nEven if you get sugar from sources other than HFCS, it is best to keep your overall sugar intake low. The World Health Organization recommends that sugar should make up no more than 10% of your daily calorie intake. Ideally, you should have no more than 25 grams (about 6 teaspoons) of sugar per day.[15]\\nX\\nTrustworthy Source\\nWorld Health Organization\\nHealth information and news provided by the World Health Organization\\nGo to source\\nIt is particularly important to eliminate HFCS during pregnancy. According to one study, exposure to HFCS in the womb may cause defects in the placenta and restrict fetal growth, potentially increasing the baby’s risk for metabolic health problems later in life.[16]\\nX\\nResearch source\\n\", \"简要回答\": \"High fructose corn syrup (HFCS) is used as a sweetener for many processed foods. To eliminate HFCS from your diet, start by closely reading nutrition labels before buying foods. Avoid canned, frozen, or prepackaged meals. Go with whole foods, like fresh bananas or apples, instead. When baking or cooking, get creative and use healthy sugar substitutes, like honey or mashed fruit.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making Healthy Food Choices\", \"步骤\": [{\"编号\": 1, \"标题\": \"Read food labels.\", \"描述\": \"Before you buy anything at the grocery store, quickly look over the label and see if HFCS is listed in the ingredients. If you see HFCS, pick out an alternative brand of the same food without it. This may take you a while on your first few shopping trips, but soon you’ll figure out which brands to buy and which ones to avoid.\\nSome brands may advertise “no high fructose corn syrup” on the package, only to have it listed in the ingredients under a different name. HFCS is also called: corn sugar, maize syrup, glucose syrup, fructose syrup, isolated fructose, and crystalline fructose.\"}, {\"编号\": 2, \"标题\": \"Be selective when buying “natural” or “organic.”\", \"描述\": \"The word “natural” can be placed on a wide variety of foods containing HFCS, as the Food and Drug Administration (FDA) doesn’t regulate the label. Even a food labeled “100% organic” may contain organic HFCS, so it is important to always examine the ingredient and nutrition facts labels. You’ll usually spend a bit more to get HFCS-free organic foods, but the peace of mind is well worth it.\\nTo find organic produce in your local grocery store you may need to go toward aisles set aside in a health food area.\\nMany breads tout their “whole grain” status as a way to hide their inclusion of HFCS and harmful chemicals. Whole grain items are usually the best choice, but they are not all equal in quality.\"}, {\"编号\": 3, \"标题\": \"Do a pantry purge.\", \"描述\": \"Go into your kitchen, open up your pantry, and look at the nutrition label for each food item that you own. Have a trashcan nearby and toss any foods with HFCS into it. Keep going until your pantry is “clean.” Then, head out to the store to buy non-HFCS foods to replace your stock.\\nIf you aren’t comfortable throwing away the food outright, you can always donate it to a food bank. However, that could also be considered just passing the nutrition problem along. It’s your call.\"}, {\"编号\": 4, \"标题\": \"Go for fresh foods, instead of canned or frozen.\", \"描述\": \"Canned fruit is convenient, but it is stripped of its fiber during processing. A piece of whole fruit can give you a fiber boost along with the sweetness of natural sugar. Exchange canned items, such as premade pasta sauce, for healthier options, like making your own sauce out of fresh tomatoes.\"}, {\"编号\": 5, \"标题\": \"Go with plain foods.\", \"描述\": \"Choose basic vanilla yogurt, steel-cut oatmeal, and other foods without sauces or toppings. HFCS often hides in fruit toppings in otherwise healthy food options, like yogurt. By adding your own fresh fruit, such as strawberry slices, you can control the portion sizes as well.\\nFor example, some sweetened yogurts contain over 40 grams (1.4 ounces) of sugar, including HFCS.\\nDon’t forget spices when adding flavor to plain foods. Cinnamon, ginger, and even pepper are all good options.\"}, {\"编号\": 6, \"标题\": \"Buy higher quality sweets.\", \"描述\": \"If you have a bit of a sweet tooth, that is okay. Just buy candies and treats made under the highest production standards, even if they are imported. They may be more expensive, but counteract this by allowing yourself only one small piece as an occasional treat.\"}]}, {\"编号\": 2, \"标题\": \"Making Substitutions\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use fruit as a sweetener.\", \"描述\": \"Choose your favorite fruits, such as bananas, and incorporate them into foods that normally would contain extra sugars or HFCS. Mix banana slices into your steel-cut oatmeal or into plain, vanilla yogurt. Dates or bananas can also substitute for sugar in many baked recipes.\\nRegular table sugar is another option. However, still try to use any sweeteners, even natural ones, in moderation.\"}, {\"编号\": 2, \"标题\": \"Choose honey as a sweetener.\", \"描述\": \"Buy some raw honey at your local farmer’s market or specialty grocery. Add it into foods 1 teaspoon (5 ml) at a time to sweeten them up. Not only will you get the flavor, you’ll get antioxidants and essential nutrients, like vitamin B6.\"}, {\"编号\": 3, \"标题\": \"Pack healthy snacks.\", \"描述\": \"To keep yourself from reaching for that HFCS-filled candy bar, pack some fruit slices in your bag for the day. Or, get a small container of hummus and some pre-cut carrot sticks. Not only will you avoid the negative effects of HFCS, you’ll get a boost of vitamins and nutrients.\"}, {\"编号\": 4, \"标题\": \"Make your own salad dressing or other condiments.\", \"描述\": \"Many salad dressings advertise themselves as “low-calorie” or “low fat” and then compensate for the missing flavor by adding in HFCS. Create your own dressing by mixing together some olive oil, pepper, lemon juice, and balsamic vinegar. Experiment with recipes for other condiments too, like ketchup, barbeque sauce, mayo, or mustard.\\nWatch your portion sizes with condiments as well. A single tablespoon of barbecue sauce can cost you upwards of 5 grams (0.18 oz) of sugar or HFCS.\"}]}, {\"编号\": 3, \"标题\": \"Staying Away from Problem Foods\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid canned or bottled beverages.\", \"描述\": \"Sports drinks, sodas, and flavored teas or lemonades are usually packed to the brim with HFCS. Be wary when choosing diet or “zero” drinks as well, since they often contain artificial sweeteners. If you must get your soda fix, buy drinks from bottlers who’ve chosen to use only natural cane sugar.\\nCheck the Passover section of your supermarket. Some soda companies produce a sugar/sucrose-based version of their products around Passover for Jews who are restricted by custom from eating corn during this time.\"}, {\"编号\": 2, \"标题\": \"Avoid fast food.\", \"描述\": \"HFCS is hidden throughout many different types of fast food to increase flavor. Aside from the obvious areas, like sweets, you’ll also find HFCS in burgers, chicken patties, and other surprising foods. Eat foods made from natural ingredients at home to control what goes into the final product.\"}, {\"编号\": 3, \"标题\": \"Avoid boxed or prepackaged meals.\", \"描述\": \"It’s good that you are trying to eat at home, but don’t make the mistake of taking the easy route with boxed meals. If HFCS is not in the main part of the meal, such as the pasta in boxed macaroni and cheese, then it is likely in the sauce packet. If you are looking for a meal shortcut without HFCS, buy precooked main dishes, like roasted chicken, from your local deli.\"}, {\"编号\": 4, \"标题\": \"Choose 100% juice over juice cocktails.\", \"描述\": \"With pure juice drinks you’ll get natural sugars, whereas cocktails are often packed with HFCS and other artificial ingredients. It’s still a good idea to limit the amount of juice that you drink overall. As an alternative, pick up a piece of whole fruit and get the fiber benefits.\"}, {\"编号\": 5, \"标题\": \"Use caution when buying breakfast cereals and granola bars.\", \"描述\": \"Some granola bars actually have more sugar than their chocolate counterparts. Try replacing a sugar-filled cereal with steel-cut oatmeal instead.\"}], \"小提示\": [\"To move away from sodas, add a bit of flavor to your water by putting a fruit slice into it.\\n\"], \"注意事项\": [\"Even if you get sugar from sources other than HFCS, it is best to keep your overall sugar intake low. The World Health Organization recommends that sugar should make up no more than 10% of your daily calorie intake. Ideally, you should have no more than 25 grams (about 6 teaspoons) of sugar per day.[15]\\nX\\nTrustworthy Source\\nWorld Health Organization\\nHealth information and news provided by the World Health Organization\\nGo to source\\n\", \"It is particularly important to eliminate HFCS during pregnancy. According to one study, exposure to HFCS in the womb may cause defects in the placenta and restrict fetal growth, potentially increasing the baby’s risk for metabolic health problems later in life.[16]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,080 | How to Avoid Hosiery Runs | 1. Buying and Caring for Hosiery
1-1. Choose thicker hosiery.
Choose thicker, opaque tights over thin and sheer ones, as these will be sturdier and less likely to catch and run.
Look out for tights that list a denier count on the label, which is a measurement for the thickness of tights. Choose a higher denier count for a sturdier wear.
Choose a thicker knit or "sweater tights" in colder months for a very durable pair that it closer in thickness to leggings.
1-2. Look for reinforced toes.
Find tights that have a reinforced toe area around the seam to prevent toes from causing runs or holes, especially when they rub up against the inside of your shoes.
Try slipping on thin no-show socks over or under tights to lend extra reinforcement to the toe and heel areas. During the winter you can wear thicker and taller socks under boots for even greater protection.
Also make sure the shoes you wear with tights fit well and don’t rub too much. Purchase inserts made from smooth gel to help your shoes fit better and not rub against tights.
1-3. Buy one size up.
When you’re buying tights, opt for a pair in a size up from what you normally wear if possible. This will prevent extra stretch or pulling which could make tights more susceptible to runs.
Look for “Tall” sizes for a longer fit, whether you actually have long legs or you just want some more allowance to prevent runs.
1-4. Wash tights and stockings by hand.
Launder your hosiery separately from other garments, ideally by hand or in a lingerie bag if you put them in the washing machine. Keep garments with clasps, zippers, or other metal fastenings well away from tights in the wash.
Use a mesh lingerie bag with a very fine weave, as tights can actually work their way out of holes in a looser-weave bag in the wash.
Avoid high heat in the dryer, excessive washing, or harsh detergents and fabric softeners, as these could all wear out the fibers of tights quicker over time. Use mild detergents meant for delicates, set your washer to the delicates setting, and hang or lay the tights flat to dry.
1-5. Put new tights in the freezer.
Follow this unusual trick of leaving your tights in a plastic bag in the freezer until you wear them. The cold may contribute to strengthening the fibers, leading to fewer runs.
Run new tights under water, wring out the excess, then seal them in a plastic bag before putting them in the freezer. Take them out before you want to wear them to let them thaw gradually before pulling them on.
You need only do this before the first wear of new tights, but if you think it may help them last longer, you can continue to store tights in the freezer until you want to wear them.
2. Wearing Hosiery
2-1. Pull tights on carefully.
Gather all of the material of one leg of your tights between the thumb and forefinger of each hand, all the way to the toe. Then slip your foot inside and pull the tights up the rest of your leg, releasing the gathered fabric in one gentle motion rather than pulling and yanking it in stages.
Ensure that when you pull on a skirt or dress that no zippers or other fastenings catch on the material of your tights.
2-2. Keep fingernails and skin smooth.
Examine your fingernails and toenails before pulling on tights. If you have any that are too long with jagged or sharp edges, cut or file them down to a smooth curve. Moisturize your legs and feet to prevent cracked or peeling skin from catching on tights.
Focus on your heels when you moisturize, as they can commonly develop more cracks and rough callouses. You may even want to exfoliate with a pumice stone or scrub if you have very rough skin on your feet.
You can also moisturize your hands right before putting tights on to keep rough surfaces and hangnails from catching as you’re pulling and manipulating the tights with your fingers.
2-3. Wait to put on jewelry.
Put on rings, bracelets, or watches only after you’re done pulling on and adjusting hosiery, as these can easily catch on the material.
Remember to remove your jewelry again before taking off the tights at the end of the day or night.
Toe rings can also easily catch on tights when slipping your foot into them. Remove toe rings if you plan to wear tights. They won’t show in closed shoes anyway.
2-4. Be mindful of what you sit on or lean up against.
While wearing your tights out, avoid surfaces or other objects with rough, sharp, or uneven textures, as they can catch on your tights if you come in contact with them.
For example, a concrete or wood bench or step could harm your tights when you sit down on it. Try to pull clothing over tights, place something between your tights and the surface, or choose a different seat altogether.
Hardware and sharp embellishments on your own shoes can also ruin your tights while you’re walking or crossing your legs, so opt for smooth footwear before you go out.
3. Preventing Larger Runs
3-1. Apply clear nail polish.
Remove hosiery that already has a small run or snag as soon as possible. Place your hand into the leg of the tights where the run is and paint a dot of clear nail polish on the edges of the tear. Allow the tights to dry completely before wearing.
It’s important that you have your hand or another object like a piece of cardboard or paper in between the two layers of the tights, as you do not want the nail polish to stick the two sides together as it dries.
You can use colors other than clear for the nail polish, but it should match the color of the tights or not show a visible difference.
Have a washcloth and nail polish remover on hand for any accidents, and avoid getting nail polish on your skin at all costs.
3-2. Spray on a small amount of hairspray.
Apply hairspray to the beginning of a run to keep it from spreading any wider. Spray on the thinnest layer possible, as you don’t want your tights to get sticky or gunky.
You can also use hairspray as a preventative treatment. Spray a very thin coat across the entire surface of your tights to help strengthen the fibers against snags and runs.
Note that unlike nail polish, hairspray will wash away, so keep water away from your tights while you’re wearing them and reapply hairspray as needed after a wash cycle.
3-3. Use Wite-Out.
Brush Wite-Out onto the beginnings of a small run in your tights. Apply to the edges of the run just like you would with the nail polish method.
Use this treatment only if your run is in an unnoticeable area or if your tights are white, otherwise the Wite-Out can stand out too much.
Note that Wite-Out also washes out, so it will need to be reapplied after exposure to water.
3-4. Trim excess fibers.
If any fibers in your tights are loose or sticking out, trim them very carefully by pinching the fabric around the loose thread and then cutting it away at the base. This will prevent loose fibers from getting caught and snagged in the future.
Note that cutting at threads could cause unraveling and weakening of nearby fibers. Apply a dab of clear nail polish to the area before or after cutting.
3-5. Cut up tights that are beyond repair.
Buy tights in multi-packs of the same weight and color. If you get irreparable runs in the right leg of one pair and the left leg of another, simply cut off the ruined leg on each and wear the two pairs together to look like one single, run-free pair.
This tip allows you to conserve and get more use out of the same pair of tights so you don’t have to buy new ones as often.
Don’t cut into the upper portion of the tights that goes around your hips and waist. In other words, don’t convert your tights into thigh-highs while you’re cutting; keep the waist so that each leg stays up.
| {
"create_time": "20230517 10:49:12",
"回答明细": "{\"回答\": \"1. Buying and Caring for Hosiery\\n1-1. Choose thicker hosiery.\\nChoose thicker, opaque tights over thin and sheer ones, as these will be sturdier and less likely to catch and run.\\nLook out for tights that list a denier count on the label, which is a measurement for the thickness of tights. Choose a higher denier count for a sturdier wear.\\nChoose a thicker knit or \\\"sweater tights\\\" in colder months for a very durable pair that it closer in thickness to leggings.\\n1-2. Look for reinforced toes.\\nFind tights that have a reinforced toe area around the seam to prevent toes from causing runs or holes, especially when they rub up against the inside of your shoes.\\nTry slipping on thin no-show socks over or under tights to lend extra reinforcement to the toe and heel areas. During the winter you can wear thicker and taller socks under boots for even greater protection.\\nAlso make sure the shoes you wear with tights fit well and don’t rub too much. Purchase inserts made from smooth gel to help your shoes fit better and not rub against tights.\\n1-3. Buy one size up.\\nWhen you’re buying tights, opt for a pair in a size up from what you normally wear if possible. This will prevent extra stretch or pulling which could make tights more susceptible to runs.\\nLook for “Tall” sizes for a longer fit, whether you actually have long legs or you just want some more allowance to prevent runs.\\n1-4. Wash tights and stockings by hand.\\nLaunder your hosiery separately from other garments, ideally by hand or in a lingerie bag if you put them in the washing machine. Keep garments with clasps, zippers, or other metal fastenings well away from tights in the wash.\\nUse a mesh lingerie bag with a very fine weave, as tights can actually work their way out of holes in a looser-weave bag in the wash.\\nAvoid high heat in the dryer, excessive washing, or harsh detergents and fabric softeners, as these could all wear out the fibers of tights quicker over time. Use mild detergents meant for delicates, set your washer to the delicates setting, and hang or lay the tights flat to dry.\\n1-5. Put new tights in the freezer.\\nFollow this unusual trick of leaving your tights in a plastic bag in the freezer until you wear them. The cold may contribute to strengthening the fibers, leading to fewer runs.\\nRun new tights under water, wring out the excess, then seal them in a plastic bag before putting them in the freezer. Take them out before you want to wear them to let them thaw gradually before pulling them on.\\nYou need only do this before the first wear of new tights, but if you think it may help them last longer, you can continue to store tights in the freezer until you want to wear them.\\n2. Wearing Hosiery\\n2-1. Pull tights on carefully.\\nGather all of the material of one leg of your tights between the thumb and forefinger of each hand, all the way to the toe. Then slip your foot inside and pull the tights up the rest of your leg, releasing the gathered fabric in one gentle motion rather than pulling and yanking it in stages.\\nEnsure that when you pull on a skirt or dress that no zippers or other fastenings catch on the material of your tights.\\n2-2. Keep fingernails and skin smooth.\\nExamine your fingernails and toenails before pulling on tights. If you have any that are too long with jagged or sharp edges, cut or file them down to a smooth curve. Moisturize your legs and feet to prevent cracked or peeling skin from catching on tights.\\nFocus on your heels when you moisturize, as they can commonly develop more cracks and rough callouses. You may even want to exfoliate with a pumice stone or scrub if you have very rough skin on your feet.\\nYou can also moisturize your hands right before putting tights on to keep rough surfaces and hangnails from catching as you’re pulling and manipulating the tights with your fingers.\\n2-3. Wait to put on jewelry.\\nPut on rings, bracelets, or watches only after you’re done pulling on and adjusting hosiery, as these can easily catch on the material.\\nRemember to remove your jewelry again before taking off the tights at the end of the day or night.\\nToe rings can also easily catch on tights when slipping your foot into them. Remove toe rings if you plan to wear tights. They won’t show in closed shoes anyway.\\n2-4. Be mindful of what you sit on or lean up against.\\nWhile wearing your tights out, avoid surfaces or other objects with rough, sharp, or uneven textures, as they can catch on your tights if you come in contact with them.\\nFor example, a concrete or wood bench or step could harm your tights when you sit down on it. Try to pull clothing over tights, place something between your tights and the surface, or choose a different seat altogether.\\nHardware and sharp embellishments on your own shoes can also ruin your tights while you’re walking or crossing your legs, so opt for smooth footwear before you go out.\\n3. Preventing Larger Runs\\n3-1. Apply clear nail polish.\\nRemove hosiery that already has a small run or snag as soon as possible. Place your hand into the leg of the tights where the run is and paint a dot of clear nail polish on the edges of the tear. Allow the tights to dry completely before wearing.\\nIt’s important that you have your hand or another object like a piece of cardboard or paper in between the two layers of the tights, as you do not want the nail polish to stick the two sides together as it dries.\\nYou can use colors other than clear for the nail polish, but it should match the color of the tights or not show a visible difference.\\nHave a washcloth and nail polish remover on hand for any accidents, and avoid getting nail polish on your skin at all costs.\\n3-2. Spray on a small amount of hairspray.\\nApply hairspray to the beginning of a run to keep it from spreading any wider. Spray on the thinnest layer possible, as you don’t want your tights to get sticky or gunky.\\nYou can also use hairspray as a preventative treatment. Spray a very thin coat across the entire surface of your tights to help strengthen the fibers against snags and runs.\\nNote that unlike nail polish, hairspray will wash away, so keep water away from your tights while you’re wearing them and reapply hairspray as needed after a wash cycle.\\n3-3. Use Wite-Out.\\nBrush Wite-Out onto the beginnings of a small run in your tights. Apply to the edges of the run just like you would with the nail polish method.\\nUse this treatment only if your run is in an unnoticeable area or if your tights are white, otherwise the Wite-Out can stand out too much.\\nNote that Wite-Out also washes out, so it will need to be reapplied after exposure to water.\\n3-4. Trim excess fibers.\\nIf any fibers in your tights are loose or sticking out, trim them very carefully by pinching the fabric around the loose thread and then cutting it away at the base. This will prevent loose fibers from getting caught and snagged in the future.\\nNote that cutting at threads could cause unraveling and weakening of nearby fibers. Apply a dab of clear nail polish to the area before or after cutting.\\n3-5. Cut up tights that are beyond repair.\\nBuy tights in multi-packs of the same weight and color. If you get irreparable runs in the right leg of one pair and the left leg of another, simply cut off the ruined leg on each and wear the two pairs together to look like one single, run-free pair.\\nThis tip allows you to conserve and get more use out of the same pair of tights so you don’t have to buy new ones as often.\\nDon’t cut into the upper portion of the tights that goes around your hips and waist. In other words, don’t convert your tights into thigh-highs while you’re cutting; keep the waist so that each leg stays up.\\n\", \"简要回答\": \"Do you ever go to put on your favorite pair of tights or stockings only to find a big run down the leg? It can be a major bummer (not to mention a waste of money) to have your tights ruined by runs within a few hours or wearing them or a couple days after buying them. Learn how to avoid runs in new hosiery and prevent small snags from turning into bigger runs.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Buying and Caring for Hosiery\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose thicker hosiery.\", \"描述\": \"Choose thicker, opaque tights over thin and sheer ones, as these will be sturdier and less likely to catch and run.\\nLook out for tights that list a denier count on the label, which is a measurement for the thickness of tights. Choose a higher denier count for a sturdier wear.\\nChoose a thicker knit or \\\"sweater tights\\\" in colder months for a very durable pair that it closer in thickness to leggings.\"}, {\"编号\": 2, \"标题\": \"Look for reinforced toes.\", \"描述\": \"Find tights that have a reinforced toe area around the seam to prevent toes from causing runs or holes, especially when they rub up against the inside of your shoes.\\nTry slipping on thin no-show socks over or under tights to lend extra reinforcement to the toe and heel areas. During the winter you can wear thicker and taller socks under boots for even greater protection.\\nAlso make sure the shoes you wear with tights fit well and don’t rub too much. Purchase inserts made from smooth gel to help your shoes fit better and not rub against tights.\"}, {\"编号\": 3, \"标题\": \"Buy one size up.\", \"描述\": \"When you’re buying tights, opt for a pair in a size up from what you normally wear if possible. This will prevent extra stretch or pulling which could make tights more susceptible to runs.\\nLook for “Tall” sizes for a longer fit, whether you actually have long legs or you just want some more allowance to prevent runs.\"}, {\"编号\": 4, \"标题\": \"Wash tights and stockings by hand.\", \"描述\": \"Launder your hosiery separately from other garments, ideally by hand or in a lingerie bag if you put them in the washing machine. Keep garments with clasps, zippers, or other metal fastenings well away from tights in the wash.\\nUse a mesh lingerie bag with a very fine weave, as tights can actually work their way out of holes in a looser-weave bag in the wash.\\nAvoid high heat in the dryer, excessive washing, or harsh detergents and fabric softeners, as these could all wear out the fibers of tights quicker over time. Use mild detergents meant for delicates, set your washer to the delicates setting, and hang or lay the tights flat to dry.\"}, {\"编号\": 5, \"标题\": \"Put new tights in the freezer.\", \"描述\": \"Follow this unusual trick of leaving your tights in a plastic bag in the freezer until you wear them. The cold may contribute to strengthening the fibers, leading to fewer runs.\\nRun new tights under water, wring out the excess, then seal them in a plastic bag before putting them in the freezer. Take them out before you want to wear them to let them thaw gradually before pulling them on.\\nYou need only do this before the first wear of new tights, but if you think it may help them last longer, you can continue to store tights in the freezer until you want to wear them.\"}]}, {\"编号\": 2, \"标题\": \"Wearing Hosiery\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pull tights on carefully.\", \"描述\": \"Gather all of the material of one leg of your tights between the thumb and forefinger of each hand, all the way to the toe. Then slip your foot inside and pull the tights up the rest of your leg, releasing the gathered fabric in one gentle motion rather than pulling and yanking it in stages.\\nEnsure that when you pull on a skirt or dress that no zippers or other fastenings catch on the material of your tights.\"}, {\"编号\": 2, \"标题\": \"Keep fingernails and skin smooth.\", \"描述\": \"Examine your fingernails and toenails before pulling on tights. If you have any that are too long with jagged or sharp edges, cut or file them down to a smooth curve. Moisturize your legs and feet to prevent cracked or peeling skin from catching on tights.\\nFocus on your heels when you moisturize, as they can commonly develop more cracks and rough callouses. You may even want to exfoliate with a pumice stone or scrub if you have very rough skin on your feet.\\nYou can also moisturize your hands right before putting tights on to keep rough surfaces and hangnails from catching as you’re pulling and manipulating the tights with your fingers.\"}, {\"编号\": 3, \"标题\": \"Wait to put on jewelry.\", \"描述\": \"Put on rings, bracelets, or watches only after you’re done pulling on and adjusting hosiery, as these can easily catch on the material.\\nRemember to remove your jewelry again before taking off the tights at the end of the day or night.\\nToe rings can also easily catch on tights when slipping your foot into them. Remove toe rings if you plan to wear tights. They won’t show in closed shoes anyway.\"}, {\"编号\": 4, \"标题\": \"Be mindful of what you sit on or lean up against.\", \"描述\": \"While wearing your tights out, avoid surfaces or other objects with rough, sharp, or uneven textures, as they can catch on your tights if you come in contact with them.\\nFor example, a concrete or wood bench or step could harm your tights when you sit down on it. Try to pull clothing over tights, place something between your tights and the surface, or choose a different seat altogether.\\nHardware and sharp embellishments on your own shoes can also ruin your tights while you’re walking or crossing your legs, so opt for smooth footwear before you go out.\"}]}, {\"编号\": 3, \"标题\": \"Preventing Larger Runs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Apply clear nail polish.\", \"描述\": \"Remove hosiery that already has a small run or snag as soon as possible. Place your hand into the leg of the tights where the run is and paint a dot of clear nail polish on the edges of the tear. Allow the tights to dry completely before wearing.\\nIt’s important that you have your hand or another object like a piece of cardboard or paper in between the two layers of the tights, as you do not want the nail polish to stick the two sides together as it dries.\\nYou can use colors other than clear for the nail polish, but it should match the color of the tights or not show a visible difference.\\nHave a washcloth and nail polish remover on hand for any accidents, and avoid getting nail polish on your skin at all costs.\"}, {\"编号\": 2, \"标题\": \"Spray on a small amount of hairspray.\", \"描述\": \"Apply hairspray to the beginning of a run to keep it from spreading any wider. Spray on the thinnest layer possible, as you don’t want your tights to get sticky or gunky.\\nYou can also use hairspray as a preventative treatment. Spray a very thin coat across the entire surface of your tights to help strengthen the fibers against snags and runs.\\nNote that unlike nail polish, hairspray will wash away, so keep water away from your tights while you’re wearing them and reapply hairspray as needed after a wash cycle.\"}, {\"编号\": 3, \"标题\": \"Use Wite-Out.\", \"描述\": \"Brush Wite-Out onto the beginnings of a small run in your tights. Apply to the edges of the run just like you would with the nail polish method.\\nUse this treatment only if your run is in an unnoticeable area or if your tights are white, otherwise the Wite-Out can stand out too much.\\nNote that Wite-Out also washes out, so it will need to be reapplied after exposure to water.\"}, {\"编号\": 4, \"标题\": \"Trim excess fibers.\", \"描述\": \"If any fibers in your tights are loose or sticking out, trim them very carefully by pinching the fabric around the loose thread and then cutting it away at the base. This will prevent loose fibers from getting caught and snagged in the future.\\nNote that cutting at threads could cause unraveling and weakening of nearby fibers. Apply a dab of clear nail polish to the area before or after cutting.\"}, {\"编号\": 5, \"标题\": \"Cut up tights that are beyond repair.\", \"描述\": \"Buy tights in multi-packs of the same weight and color. If you get irreparable runs in the right leg of one pair and the left leg of another, simply cut off the ruined leg on each and wear the two pairs together to look like one single, run-free pair.\\nThis tip allows you to conserve and get more use out of the same pair of tights so you don’t have to buy new ones as often.\\nDon’t cut into the upper portion of the tights that goes around your hips and waist. In other words, don’t convert your tights into thigh-highs while you’re cutting; keep the waist so that each leg stays up.\"}]}]}}",
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} | wikihow |
3,081 | How to Avoid Hunger While Fasting | 1. Reducing Your Appetite
1-1. Pour yourself a glass of water anytime you feel hungry.
If you feel hungry, it’s possible that you’re actually just thirsty and your body can’t tell the difference. Fix yourself a nice glass of water and drink it to stay hydrated and control your appetite until your feeding window opens.
Try to drink at least 1.5 litres (0.40 US gal) of water a day.
1-2. Grab a sparkling water to help you feel less hungry.
The carbonation in a can or bottle of sparkling water can help suppress your appetite and make you feel less hungry while you’re fasting. Crack open a fresh, bubbly sparkling water to drink whenever the hunger pangs strike.
Sparkling water also doesn’t have any sugar or calories and will help keep you hydrated.
Try flavored sparkling water for a tasty beverage that won’t break your fast.
1-3. Drink some black coffee to help curb your appetite.
Black coffee contains caffeine, which can help suppress your appetite and make you feel more satiated during your fasting window. Studies also suggest that coffee contains ingredients that may help lower your hunger.
Avoid adding sugar or creamer to your coffee, which will definitely break your fast!
Try not to consume more than 500-600 mg of caffeine, which is about 4-7 cups of coffee, or you could experience anxiety, tremors, or a rapid heart rate.
1-4. Steep a glass of black, green, or herbal tea to perk yourself up.
Both green and black tea also contain caffeine. Caffeine can lower your hunger levels and help you get through your fast. Additionally, studies suggest that green tea can help you burn fat and modify your appetite, which may make you less hungry. Steep a bag of tea in 1 cup (240 mL) of hot water for about 3-5 minutes and then remove it before you drink it. If you don’t want caffeine, make a nice cup of herbal tea.
Avoid herbal teas that contain dried fruit for flavor. The sugar in the fruit can break your fast.
1-5. Take a sip of apple cider vinegar to feel satiated.
Apple cider vinegar contains acetic acid. Studies show that acetic acid may help reduce your appetite and hunger pangs. If you’re feeling really hungry, drink about 1–2 teaspoons (4.9–9.9 mL) of apple cider vinegar to suppress your appetite and help you get through your fast.
Choose apple cider vinegar instead of white vinegar.
If the taste of pure apple cider vinegar is too strong, add it to a glass of water to dilute it.
1-6. Chew sugar-free gum to settle your stomach.
Chewing gum can help temporarily satiate your appetite. If you’re struggling with hunger pangs, chew on some sugar-free gum, which won’t break your fast.
Chewing gum can make you more hungry later, so use it towards the end of your fast to help you make it to your feeding window.
2. Controlling Your Hungry Thoughts
2-1. Focus on the positive aspects of fasting instead of being hungry.
Studies suggest that you can actually train your brain to control your appetite. Remember why you’re fasting whenever you get hungry. Shift your mind from thinking about being hungry to thinking about the benefits of your fast.
For instance, if you’re fasting because you’re overweight or have diabetes, imagine how much better you’ll feel to keep your mind off of temporarily being hungry. If you’re fasting to improve your fitness or appearance, focus on how good you’ll look if you can keep at it.
Remember, you will eat again! Your fast is only for a certain amount of time and then you get to enjoy a nice meal.
2-2. Distract yourself with work or other tasks to stay busy.
Keep your mind occupied by focusing on a work project or report. Knock out some chores around the house that you’ve been meaning to get to. Call a friend to catch up, respond to an email that’s been sitting in your inbox, or just go for a walk to distract yourself so your hungry craving goes away.
You could also find something fun to do like play a video game or work on a hobby.
You may be surprised how quickly your hunger fades when your mind is busy!
2-3. Go to bed early to get enough sleep and avoid late-night snacks.
Getting enough sleep is really important to help regulate your blood sugar levels, which can help control your appetite. You may also feel tempted to break or cheat on your fast when those late-night hunger pangs set in, so try going to bed earlier so you don’t overindulge.
Aim to get at least 7 hours of sleep each night.
Sleep is also super important to help your body recover and repair itself if you exercise.
2-4. Exercise to work your body and distract your mind.
Studies suggest that exercising while fasting can help increase weight loss, improve body composition, and lower hunger levels. If you find yourself getting hungry, try going for a walk, run, or bike ride. You’ll burn additional calories and keep your mind off being hungry at the same time.
Head to your local gym and hop on an elliptical bike or a rowing machine.
Sign up for a group fitness class such as CrossFit, Zumba, or yoga.
Tips
Try not to eat the most extravagant meal whenever you do break your fast. Go for a tasty meal that includes lean protein sources and lots of veggies.
Warnings
Talk to your doctor before you start fasting to make sure it’s safe for you. If you feel faint or dizzy, contact your doctor, just to be safe.
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"回答明细": "{\"回答\": \"1. Reducing Your Appetite\\n1-1. Pour yourself a glass of water anytime you feel hungry.\\nIf you feel hungry, it’s possible that you’re actually just thirsty and your body can’t tell the difference. Fix yourself a nice glass of water and drink it to stay hydrated and control your appetite until your feeding window opens.\\nTry to drink at least 1.5 litres (0.40 US gal) of water a day.\\n1-2. Grab a sparkling water to help you feel less hungry.\\nThe carbonation in a can or bottle of sparkling water can help suppress your appetite and make you feel less hungry while you’re fasting. Crack open a fresh, bubbly sparkling water to drink whenever the hunger pangs strike.\\nSparkling water also doesn’t have any sugar or calories and will help keep you hydrated.\\nTry flavored sparkling water for a tasty beverage that won’t break your fast.\\n1-3. Drink some black coffee to help curb your appetite.\\nBlack coffee contains caffeine, which can help suppress your appetite and make you feel more satiated during your fasting window. Studies also suggest that coffee contains ingredients that may help lower your hunger.\\nAvoid adding sugar or creamer to your coffee, which will definitely break your fast!\\nTry not to consume more than 500-600 mg of caffeine, which is about 4-7 cups of coffee, or you could experience anxiety, tremors, or a rapid heart rate.\\n1-4. Steep a glass of black, green, or herbal tea to perk yourself up.\\nBoth green and black tea also contain caffeine. Caffeine can lower your hunger levels and help you get through your fast. Additionally, studies suggest that green tea can help you burn fat and modify your appetite, which may make you less hungry. Steep a bag of tea in 1 cup (240 mL) of hot water for about 3-5 minutes and then remove it before you drink it. If you don’t want caffeine, make a nice cup of herbal tea.\\nAvoid herbal teas that contain dried fruit for flavor. The sugar in the fruit can break your fast.\\n1-5. Take a sip of apple cider vinegar to feel satiated.\\nApple cider vinegar contains acetic acid. Studies show that acetic acid may help reduce your appetite and hunger pangs. If you’re feeling really hungry, drink about 1–2 teaspoons (4.9–9.9 mL) of apple cider vinegar to suppress your appetite and help you get through your fast.\\nChoose apple cider vinegar instead of white vinegar.\\nIf the taste of pure apple cider vinegar is too strong, add it to a glass of water to dilute it.\\n1-6. Chew sugar-free gum to settle your stomach.\\nChewing gum can help temporarily satiate your appetite. If you’re struggling with hunger pangs, chew on some sugar-free gum, which won’t break your fast.\\nChewing gum can make you more hungry later, so use it towards the end of your fast to help you make it to your feeding window.\\n2. Controlling Your Hungry Thoughts\\n2-1. Focus on the positive aspects of fasting instead of being hungry.\\nStudies suggest that you can actually train your brain to control your appetite. Remember why you’re fasting whenever you get hungry. Shift your mind from thinking about being hungry to thinking about the benefits of your fast.\\nFor instance, if you’re fasting because you’re overweight or have diabetes, imagine how much better you’ll feel to keep your mind off of temporarily being hungry. If you’re fasting to improve your fitness or appearance, focus on how good you’ll look if you can keep at it.\\nRemember, you will eat again! Your fast is only for a certain amount of time and then you get to enjoy a nice meal.\\n2-2. Distract yourself with work or other tasks to stay busy.\\nKeep your mind occupied by focusing on a work project or report. Knock out some chores around the house that you’ve been meaning to get to. Call a friend to catch up, respond to an email that’s been sitting in your inbox, or just go for a walk to distract yourself so your hungry craving goes away.\\nYou could also find something fun to do like play a video game or work on a hobby.\\nYou may be surprised how quickly your hunger fades when your mind is busy!\\n2-3. Go to bed early to get enough sleep and avoid late-night snacks.\\nGetting enough sleep is really important to help regulate your blood sugar levels, which can help control your appetite. You may also feel tempted to break or cheat on your fast when those late-night hunger pangs set in, so try going to bed earlier so you don’t overindulge.\\nAim to get at least 7 hours of sleep each night.\\nSleep is also super important to help your body recover and repair itself if you exercise.\\n2-4. Exercise to work your body and distract your mind.\\nStudies suggest that exercising while fasting can help increase weight loss, improve body composition, and lower hunger levels. If you find yourself getting hungry, try going for a walk, run, or bike ride. You’ll burn additional calories and keep your mind off being hungry at the same time.\\nHead to your local gym and hop on an elliptical bike or a rowing machine.\\nSign up for a group fitness class such as CrossFit, Zumba, or yoga.\\nTips\\nTry not to eat the most extravagant meal whenever you do break your fast. Go for a tasty meal that includes lean protein sources and lots of veggies.\\nWarnings\\nTalk to your doctor before you start fasting to make sure it’s safe for you. If you feel faint or dizzy, contact your doctor, just to be safe.\\n\", \"简要回答\": \"When you fast, you’re purposefully not eating food for a specific period of time, which can be an effective way to lose and maintain weight. Fasting helps manage blood pressure and cholesterol, and also balances blood sugar levels by helping insulin go down so that your body burns fat for fuel. The toughest part about fasting is the hunger you can sometimes feel while you wait for your next meal. Fortunately, there are a few things you can try to help curb your appetite and keep your mind off of those nagging hunger pangs.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing Your Appetite\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pour yourself a glass of water anytime you feel hungry.\", \"描述\": \"If you feel hungry, it’s possible that you’re actually just thirsty and your body can’t tell the difference. Fix yourself a nice glass of water and drink it to stay hydrated and control your appetite until your feeding window opens.\\nTry to drink at least 1.5 litres (0.40 US gal) of water a day.\"}, {\"编号\": 2, \"标题\": \"Grab a sparkling water to help you feel less hungry.\", \"描述\": \"The carbonation in a can or bottle of sparkling water can help suppress your appetite and make you feel less hungry while you’re fasting. Crack open a fresh, bubbly sparkling water to drink whenever the hunger pangs strike.\\nSparkling water also doesn’t have any sugar or calories and will help keep you hydrated.\\nTry flavored sparkling water for a tasty beverage that won’t break your fast.\"}, {\"编号\": 3, \"标题\": \"Drink some black coffee to help curb your appetite.\", \"描述\": \"Black coffee contains caffeine, which can help suppress your appetite and make you feel more satiated during your fasting window. Studies also suggest that coffee contains ingredients that may help lower your hunger.\\nAvoid adding sugar or creamer to your coffee, which will definitely break your fast!\\nTry not to consume more than 500-600 mg of caffeine, which is about 4-7 cups of coffee, or you could experience anxiety, tremors, or a rapid heart rate.\"}, {\"编号\": 4, \"标题\": \"Steep a glass of black, green, or herbal tea to perk yourself up.\", \"描述\": \"Both green and black tea also contain caffeine. Caffeine can lower your hunger levels and help you get through your fast. Additionally, studies suggest that green tea can help you burn fat and modify your appetite, which may make you less hungry. Steep a bag of tea in 1 cup (240 mL) of hot water for about 3-5 minutes and then remove it before you drink it. If you don’t want caffeine, make a nice cup of herbal tea.\\nAvoid herbal teas that contain dried fruit for flavor. The sugar in the fruit can break your fast.\"}, {\"编号\": 5, \"标题\": \"Take a sip of apple cider vinegar to feel satiated.\", \"描述\": \"Apple cider vinegar contains acetic acid. Studies show that acetic acid may help reduce your appetite and hunger pangs. If you’re feeling really hungry, drink about 1–2 teaspoons (4.9–9.9 mL) of apple cider vinegar to suppress your appetite and help you get through your fast.\\nChoose apple cider vinegar instead of white vinegar.\\nIf the taste of pure apple cider vinegar is too strong, add it to a glass of water to dilute it.\"}, {\"编号\": 6, \"标题\": \"Chew sugar-free gum to settle your stomach.\", \"描述\": \"Chewing gum can help temporarily satiate your appetite. If you’re struggling with hunger pangs, chew on some sugar-free gum, which won’t break your fast.\\nChewing gum can make you more hungry later, so use it towards the end of your fast to help you make it to your feeding window.\"}]}, {\"编号\": 2, \"标题\": \"Controlling Your Hungry Thoughts\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on the positive aspects of fasting instead of being hungry.\", \"描述\": \"Studies suggest that you can actually train your brain to control your appetite. Remember why you’re fasting whenever you get hungry. Shift your mind from thinking about being hungry to thinking about the benefits of your fast.\\nFor instance, if you’re fasting because you’re overweight or have diabetes, imagine how much better you’ll feel to keep your mind off of temporarily being hungry. If you’re fasting to improve your fitness or appearance, focus on how good you’ll look if you can keep at it.\\nRemember, you will eat again! Your fast is only for a certain amount of time and then you get to enjoy a nice meal.\"}, {\"编号\": 2, \"标题\": \"Distract yourself with work or other tasks to stay busy.\", \"描述\": \"Keep your mind occupied by focusing on a work project or report. Knock out some chores around the house that you’ve been meaning to get to. Call a friend to catch up, respond to an email that’s been sitting in your inbox, or just go for a walk to distract yourself so your hungry craving goes away.\\nYou could also find something fun to do like play a video game or work on a hobby.\\nYou may be surprised how quickly your hunger fades when your mind is busy!\"}, {\"编号\": 3, \"标题\": \"Go to bed early to get enough sleep and avoid late-night snacks.\", \"描述\": \"Getting enough sleep is really important to help regulate your blood sugar levels, which can help control your appetite. You may also feel tempted to break or cheat on your fast when those late-night hunger pangs set in, so try going to bed earlier so you don’t overindulge.\\nAim to get at least 7 hours of sleep each night.\\nSleep is also super important to help your body recover and repair itself if you exercise.\"}, {\"编号\": 4, \"标题\": \"Exercise to work your body and distract your mind.\", \"描述\": \"Studies suggest that exercising while fasting can help increase weight loss, improve body composition, and lower hunger levels. If you find yourself getting hungry, try going for a walk, run, or bike ride. You’ll burn additional calories and keep your mind off being hungry at the same time.\\nHead to your local gym and hop on an elliptical bike or a rowing machine.\\nSign up for a group fitness class such as CrossFit, Zumba, or yoga.\"}], \"小提示\": [\"Try not to eat the most extravagant meal whenever you do break your fast. Go for a tasty meal that includes lean protein sources and lots of veggies.\\n\"], \"注意事项\": [\"Talk to your doctor before you start fasting to make sure it’s safe for you. If you feel faint or dizzy, contact your doctor, just to be safe.\\n\"]}]}}",
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3,082 | Legal Ways to Minimize or Avoid Import Duties | 1. Retail Sellers
1-1. Include duties in the price so customers don't have to pay them later.
Retail customers don't like surprises. If you use an automated shipping service, it will total any taxes and customs duties for your customer when they put in their address, so they'll know exactly how much they'll pay for an item.
You can always lump in any customs duties with shipping and handling charges. This allows you to pass those costs onto the customer without them realizing it.
1-2. Ship items "deliver duty paid" (DPP) so more duties aren't charged.
Most automated shipping services calculate any duties owed for you based on the item you've sold and its ultimate destination. Taking care of any import duties owed means your customer will get the items they bought more quickly and not have to worry about paying import duties.
If you don't use automated shipping services, take the package to your local post office. They should be able to estimate the duties you'll owe for you based on the item, its location, and where you're sending the item.
1-3. Apply the correct customs labels to eliminate excess duties.
Without the correct labels, customs might inspect the package and determine the customer owes additional import duties. Your local post office can help you ensure that you have the correct labels to avoid customs delays or additional fees for your customers. Automated shipping services usually take care of this for you as well.
If you want to double-check, go to the website for the customs authority in the country you're shipping to. There should be a section for labels that you can look at to make sure everything's in order.
1-4. Arrange courier delivery for items that require special handling.
If you've sold something that's one-of-a-kind or costs several thousand dollars, your customer will appreciate it if you offer courier service. Although these services can be expensive, they'll help your customer feel more secure and show that you're doing everything you can to protect your customer's purchase.
Paying these costs yourself increases value for your customer and makes the international buying process simpler. A seamless shipping experience also improves your reputation as a seller and encourages more customers to buy from you.
1-5. Use parcel tracking to follow the package to its destination.
Some cheaper shipping methods don't include tracking, but it's worth the cost for international deliveries. Give the tracking number to your customer and follow it yourself to make sure the package stays on track.
Some tracking services also allow you to set up alerts so you don't have to constantly check the tracking number. They'll give you updates each time the package is scanned at a new location.
If tracking shows the package is held up in customs or some other issue has delayed the shipment, be proactive and tell your customer first—they'll appreciate it! Let them know that you're doing everything you can on your end to ensure the package gets to them as soon as possible.
2. Retail Buyers
2-1. Tell the seller explicitly that the item is for personal use.
Import duties typically apply to items imported for commercial use (business or resale)—not personal or retail sales. If you're importing something for your own personal use or as a gift for someone else, you don't have to pay them.
This is especially important if you're buying items from a wholesaler or a business that primarily caters to business customers. They might automatically assume that you're buying for business use unless you say something.
2-2. Request courier service if you bought a valuable or unique item.
If you spent thousands of dollars or purchased something one-of-a-kind, even the strongest shipping insurance might not provide enough coverage for you to feel secure. While you'll likely have to pay for this service yourself, courier delivery ensures that your package will get to your door as quickly as possible and without any excess import duties.
For particularly valuable items, you can even hire an individual to carry the package for you by hand.
Many popular international package delivery services, such as FedEx, offer courier services with door-to-door delivery, so it shouldn't be too hard to find one that works for you.
Compare prices for the service you want from several carriers if you're going to be paying for the service yourself. Prices can differ substantially.
2-3. Use the tracking number to follow the shipment.
Make sure you have trackable shipping for any international orders—otherwise you have no idea where your package is or when it will arrive. If your tracking number doesn't work, contact the seller as soon as possible.
You might be able to set up alerts that will notify you automatically whenever the package is scanned through a location, so you don't have to look up the tracking constantly.
2-4. Contact the seller if you get a notice that you owe customs duty.
When your package goes through the port of entry, customs agents might determine that additional duties are owed. If the seller already paid duties, or assured you that you wouldn't owe any, call or email them and explain the situation.
Typically, you'll get a letter from the post office letting you know how much is owed and where your package is being held. The post office won't release your package to you until the duty is paid, but you do have some time to work with the seller if you want to avoid paying those duties.
2-5. File a protest if you believe you were incorrectly charged import duty.
Write a letter explaining why you believe the duties or customs fees charged were wrong and mail it to the address on the customs form that lists the amount you owed. If you refuse delivery of the item, you can also give this letter to the post office and they'll forward it to customs for you.
File your protest within 5 days of the date your package is delivered to your local post office. If customs determines that you paid fees you didn't have to, they'll issue a refund.
3. Commercial Buyers
3-1. Book a customs broker to handle shipment of your items.
If your seller doesn't work with a customs broker, search online for one. They have classification specialists who will figure out how to correctly classify your items, prepare them for shipment, and place them with a freight carrier. This helps you avoid paying more import duties than you absolutely have to.
Classification specialists look at the specific characteristics of the items you're shipping and classify them under a 10-digit code. Using the correct code helps you avoid paying unnecessary import duties.
While you could do all of this yourself, it takes a long time to find the correct code if you're not familiar with the system. You could also end up paying additional fees if you accidentally classify your items incorrectly.
3-2. Confirm that the shipment includes a detailed invoice.
While you can't avoid import duties, the information on the invoice can keep you from paying too much. Ask the seller for a copy of the invoice to make sure they've included specific information about the items in the shipment (not just general categories), along with the number of units of each item and the total value of the items shipped.
For example, instead of a single line that says "computer parts," a correct international shipping invoice lists each part specifically along with the quantity of each one and the country where each part was produced.
The country of origin for each item included in the shipment is important because items from some countries are duty-free. The country of origin may not be the same as the country where you purchased the items. For example, you might purchase items from a company in Italy that were actually made in Israel.
Many online shipping services offer electronic trade documentation, which submits the required invoice to customs electronically so you don't have to worry about a paper invoice getting damaged or destroyed during shipping.
3-3. Instruct the freight company to forward your shipment to your address.
Freight companies typically don't forward shipments automatically. If you don't make arrangements for direct shipping, your items will remain at the port of entry for you to pick up.
If you happen to be near the port of entry where your items will arrive, it might be more economical for you to simply go and pick them up yourself. However, in most cases, you'll want to arrange delivery.
If your items are not picked up or forwarded to you within 15 days of arrival, they'll be moved to a warehouse and you'll have to pay storage fees.
Tips
If you purchase an item through an online auction, there typically isn't any duty, regardless of your use. However, you may still have to pay a small processing fee.[18]
X
Trustworthy Source
U.S. Customs and Border Protection
Federal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws
Go to source
Food and beverages frequently require an inspection before being released. If you order perishable items from abroad, it might take longer to deliver them and you may be charged additional duties or customs fees after the inspection.[19]
X
Trustworthy Source
U.S. Customs and Border Protection
Federal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws
Go to source
Warnings
This article focuses on how to avoid import duty in the US. If you live in another country, check with the customs authority where you live.
Never misrepresent imported items or under-declare their value. Customs can confiscate or delay the shipment and you can end up paying hefty fines for the release of your items.[20]
X
Research source
Even if you claim you're buying something for personal use, customs might determine that the purchase doesn't qualify. For example, if you buy several identical handbags, customs agents can make a judgment call that you're probably planning on reselling them.[21]
X
Trustworthy Source
U.S. Customs and Border Protection
Federal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws
Go to source
| {
"create_time": "20230517 10:49:12",
"回答明细": "{\"回答\": \"1. Retail Sellers\\n1-1. Include duties in the price so customers don't have to pay them later.\\nRetail customers don't like surprises. If you use an automated shipping service, it will total any taxes and customs duties for your customer when they put in their address, so they'll know exactly how much they'll pay for an item.\\nYou can always lump in any customs duties with shipping and handling charges. This allows you to pass those costs onto the customer without them realizing it.\\n1-2. Ship items \\\"deliver duty paid\\\" (DPP) so more duties aren't charged.\\nMost automated shipping services calculate any duties owed for you based on the item you've sold and its ultimate destination. Taking care of any import duties owed means your customer will get the items they bought more quickly and not have to worry about paying import duties.\\nIf you don't use automated shipping services, take the package to your local post office. They should be able to estimate the duties you'll owe for you based on the item, its location, and where you're sending the item.\\n1-3. Apply the correct customs labels to eliminate excess duties.\\nWithout the correct labels, customs might inspect the package and determine the customer owes additional import duties. Your local post office can help you ensure that you have the correct labels to avoid customs delays or additional fees for your customers. Automated shipping services usually take care of this for you as well.\\nIf you want to double-check, go to the website for the customs authority in the country you're shipping to. There should be a section for labels that you can look at to make sure everything's in order.\\n1-4. Arrange courier delivery for items that require special handling.\\nIf you've sold something that's one-of-a-kind or costs several thousand dollars, your customer will appreciate it if you offer courier service. Although these services can be expensive, they'll help your customer feel more secure and show that you're doing everything you can to protect your customer's purchase.\\nPaying these costs yourself increases value for your customer and makes the international buying process simpler. A seamless shipping experience also improves your reputation as a seller and encourages more customers to buy from you.\\n1-5. Use parcel tracking to follow the package to its destination.\\nSome cheaper shipping methods don't include tracking, but it's worth the cost for international deliveries. Give the tracking number to your customer and follow it yourself to make sure the package stays on track.\\nSome tracking services also allow you to set up alerts so you don't have to constantly check the tracking number. They'll give you updates each time the package is scanned at a new location.\\nIf tracking shows the package is held up in customs or some other issue has delayed the shipment, be proactive and tell your customer first—they'll appreciate it! Let them know that you're doing everything you can on your end to ensure the package gets to them as soon as possible.\\n2. Retail Buyers\\n2-1. Tell the seller explicitly that the item is for personal use.\\nImport duties typically apply to items imported for commercial use (business or resale)—not personal or retail sales. If you're importing something for your own personal use or as a gift for someone else, you don't have to pay them.\\nThis is especially important if you're buying items from a wholesaler or a business that primarily caters to business customers. They might automatically assume that you're buying for business use unless you say something.\\n2-2. Request courier service if you bought a valuable or unique item.\\nIf you spent thousands of dollars or purchased something one-of-a-kind, even the strongest shipping insurance might not provide enough coverage for you to feel secure. While you'll likely have to pay for this service yourself, courier delivery ensures that your package will get to your door as quickly as possible and without any excess import duties.\\nFor particularly valuable items, you can even hire an individual to carry the package for you by hand.\\nMany popular international package delivery services, such as FedEx, offer courier services with door-to-door delivery, so it shouldn't be too hard to find one that works for you.\\nCompare prices for the service you want from several carriers if you're going to be paying for the service yourself. Prices can differ substantially.\\n2-3. Use the tracking number to follow the shipment.\\nMake sure you have trackable shipping for any international orders—otherwise you have no idea where your package is or when it will arrive. If your tracking number doesn't work, contact the seller as soon as possible.\\nYou might be able to set up alerts that will notify you automatically whenever the package is scanned through a location, so you don't have to look up the tracking constantly.\\n2-4. Contact the seller if you get a notice that you owe customs duty.\\nWhen your package goes through the port of entry, customs agents might determine that additional duties are owed. If the seller already paid duties, or assured you that you wouldn't owe any, call or email them and explain the situation.\\nTypically, you'll get a letter from the post office letting you know how much is owed and where your package is being held. The post office won't release your package to you until the duty is paid, but you do have some time to work with the seller if you want to avoid paying those duties.\\n2-5. File a protest if you believe you were incorrectly charged import duty.\\nWrite a letter explaining why you believe the duties or customs fees charged were wrong and mail it to the address on the customs form that lists the amount you owed. If you refuse delivery of the item, you can also give this letter to the post office and they'll forward it to customs for you.\\nFile your protest within 5 days of the date your package is delivered to your local post office. If customs determines that you paid fees you didn't have to, they'll issue a refund.\\n3. Commercial Buyers\\n3-1. Book a customs broker to handle shipment of your items.\\nIf your seller doesn't work with a customs broker, search online for one. They have classification specialists who will figure out how to correctly classify your items, prepare them for shipment, and place them with a freight carrier. This helps you avoid paying more import duties than you absolutely have to.\\nClassification specialists look at the specific characteristics of the items you're shipping and classify them under a 10-digit code. Using the correct code helps you avoid paying unnecessary import duties.\\nWhile you could do all of this yourself, it takes a long time to find the correct code if you're not familiar with the system. You could also end up paying additional fees if you accidentally classify your items incorrectly.\\n3-2. Confirm that the shipment includes a detailed invoice.\\nWhile you can't avoid import duties, the information on the invoice can keep you from paying too much. Ask the seller for a copy of the invoice to make sure they've included specific information about the items in the shipment (not just general categories), along with the number of units of each item and the total value of the items shipped.\\nFor example, instead of a single line that says \\\"computer parts,\\\" a correct international shipping invoice lists each part specifically along with the quantity of each one and the country where each part was produced.\\nThe country of origin for each item included in the shipment is important because items from some countries are duty-free. The country of origin may not be the same as the country where you purchased the items. For example, you might purchase items from a company in Italy that were actually made in Israel.\\nMany online shipping services offer electronic trade documentation, which submits the required invoice to customs electronically so you don't have to worry about a paper invoice getting damaged or destroyed during shipping.\\n3-3. Instruct the freight company to forward your shipment to your address.\\nFreight companies typically don't forward shipments automatically. If you don't make arrangements for direct shipping, your items will remain at the port of entry for you to pick up.\\nIf you happen to be near the port of entry where your items will arrive, it might be more economical for you to simply go and pick them up yourself. However, in most cases, you'll want to arrange delivery.\\nIf your items are not picked up or forwarded to you within 15 days of arrival, they'll be moved to a warehouse and you'll have to pay storage fees.\\nTips\\nIf you purchase an item through an online auction, there typically isn't any duty, regardless of your use. However, you may still have to pay a small processing fee.[18]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\nFood and beverages frequently require an inspection before being released. If you order perishable items from abroad, it might take longer to deliver them and you may be charged additional duties or customs fees after the inspection.[19]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\nWarnings\\nThis article focuses on how to avoid import duty in the US. If you live in another country, check with the customs authority where you live.\\nNever misrepresent imported items or under-declare their value. Customs can confiscate or delay the shipment and you can end up paying hefty fines for the release of your items.[20]\\nX\\nResearch source\\nEven if you claim you're buying something for personal use, customs might determine that the purchase doesn't qualify. For example, if you buy several identical handbags, customs agents can make a judgment call that you're probably planning on reselling them.[21]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\n\", \"简要回答\": \"When you buy goods and have them shipped to you from another country, you become an importer. Depending on what you bought, you may have to pay an import duty, which is a type of tax levied by the federal government on particular imported items. Unfortunately, there's no legal way to avoid import duty—if the duty is owed, someone has to pay it. However, there are ways that you can avoid delays when importing goods from abroad and make sure you're not paying import duties that you don't actually owe. As an international seller, you have the option of covering import duties yourself to provide less hassle and greater value for your customers.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Retail Sellers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Include duties in the price so customers don't have to pay them later.\", \"描述\": \"Retail customers don't like surprises. If you use an automated shipping service, it will total any taxes and customs duties for your customer when they put in their address, so they'll know exactly how much they'll pay for an item.\\nYou can always lump in any customs duties with shipping and handling charges. This allows you to pass those costs onto the customer without them realizing it.\"}, {\"编号\": 2, \"标题\": \"Ship items \\\"deliver duty paid\\\" (DPP) so more duties aren't charged.\", \"描述\": \"Most automated shipping services calculate any duties owed for you based on the item you've sold and its ultimate destination. Taking care of any import duties owed means your customer will get the items they bought more quickly and not have to worry about paying import duties.\\nIf you don't use automated shipping services, take the package to your local post office. They should be able to estimate the duties you'll owe for you based on the item, its location, and where you're sending the item.\"}, {\"编号\": 3, \"标题\": \"Apply the correct customs labels to eliminate excess duties.\", \"描述\": \"Without the correct labels, customs might inspect the package and determine the customer owes additional import duties. Your local post office can help you ensure that you have the correct labels to avoid customs delays or additional fees for your customers. Automated shipping services usually take care of this for you as well.\\nIf you want to double-check, go to the website for the customs authority in the country you're shipping to. There should be a section for labels that you can look at to make sure everything's in order.\"}, {\"编号\": 4, \"标题\": \"Arrange courier delivery for items that require special handling.\", \"描述\": \"If you've sold something that's one-of-a-kind or costs several thousand dollars, your customer will appreciate it if you offer courier service. Although these services can be expensive, they'll help your customer feel more secure and show that you're doing everything you can to protect your customer's purchase.\\nPaying these costs yourself increases value for your customer and makes the international buying process simpler. A seamless shipping experience also improves your reputation as a seller and encourages more customers to buy from you.\"}, {\"编号\": 5, \"标题\": \"Use parcel tracking to follow the package to its destination.\", \"描述\": \"Some cheaper shipping methods don't include tracking, but it's worth the cost for international deliveries. Give the tracking number to your customer and follow it yourself to make sure the package stays on track.\\nSome tracking services also allow you to set up alerts so you don't have to constantly check the tracking number. They'll give you updates each time the package is scanned at a new location.\\nIf tracking shows the package is held up in customs or some other issue has delayed the shipment, be proactive and tell your customer first—they'll appreciate it! Let them know that you're doing everything you can on your end to ensure the package gets to them as soon as possible.\"}]}, {\"编号\": 2, \"标题\": \"Retail Buyers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tell the seller explicitly that the item is for personal use.\", \"描述\": \"Import duties typically apply to items imported for commercial use (business or resale)—not personal or retail sales. If you're importing something for your own personal use or as a gift for someone else, you don't have to pay them.\\nThis is especially important if you're buying items from a wholesaler or a business that primarily caters to business customers. They might automatically assume that you're buying for business use unless you say something.\"}, {\"编号\": 2, \"标题\": \"Request courier service if you bought a valuable or unique item.\", \"描述\": \"If you spent thousands of dollars or purchased something one-of-a-kind, even the strongest shipping insurance might not provide enough coverage for you to feel secure. While you'll likely have to pay for this service yourself, courier delivery ensures that your package will get to your door as quickly as possible and without any excess import duties.\\nFor particularly valuable items, you can even hire an individual to carry the package for you by hand.\\nMany popular international package delivery services, such as FedEx, offer courier services with door-to-door delivery, so it shouldn't be too hard to find one that works for you.\\nCompare prices for the service you want from several carriers if you're going to be paying for the service yourself. Prices can differ substantially.\"}, {\"编号\": 3, \"标题\": \"Use the tracking number to follow the shipment.\", \"描述\": \"Make sure you have trackable shipping for any international orders—otherwise you have no idea where your package is or when it will arrive. If your tracking number doesn't work, contact the seller as soon as possible.\\nYou might be able to set up alerts that will notify you automatically whenever the package is scanned through a location, so you don't have to look up the tracking constantly.\"}, {\"编号\": 4, \"标题\": \"Contact the seller if you get a notice that you owe customs duty.\", \"描述\": \"When your package goes through the port of entry, customs agents might determine that additional duties are owed. If the seller already paid duties, or assured you that you wouldn't owe any, call or email them and explain the situation.\\nTypically, you'll get a letter from the post office letting you know how much is owed and where your package is being held. The post office won't release your package to you until the duty is paid, but you do have some time to work with the seller if you want to avoid paying those duties.\"}, {\"编号\": 5, \"标题\": \"File a protest if you believe you were incorrectly charged import duty.\", \"描述\": \"Write a letter explaining why you believe the duties or customs fees charged were wrong and mail it to the address on the customs form that lists the amount you owed. If you refuse delivery of the item, you can also give this letter to the post office and they'll forward it to customs for you.\\nFile your protest within 5 days of the date your package is delivered to your local post office. If customs determines that you paid fees you didn't have to, they'll issue a refund.\"}]}, {\"编号\": 3, \"标题\": \"Commercial Buyers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Book a customs broker to handle shipment of your items.\", \"描述\": \"If your seller doesn't work with a customs broker, search online for one. They have classification specialists who will figure out how to correctly classify your items, prepare them for shipment, and place them with a freight carrier. This helps you avoid paying more import duties than you absolutely have to.\\nClassification specialists look at the specific characteristics of the items you're shipping and classify them under a 10-digit code. Using the correct code helps you avoid paying unnecessary import duties.\\nWhile you could do all of this yourself, it takes a long time to find the correct code if you're not familiar with the system. You could also end up paying additional fees if you accidentally classify your items incorrectly.\"}, {\"编号\": 2, \"标题\": \"Confirm that the shipment includes a detailed invoice.\", \"描述\": \"While you can't avoid import duties, the information on the invoice can keep you from paying too much. Ask the seller for a copy of the invoice to make sure they've included specific information about the items in the shipment (not just general categories), along with the number of units of each item and the total value of the items shipped.\\nFor example, instead of a single line that says \\\"computer parts,\\\" a correct international shipping invoice lists each part specifically along with the quantity of each one and the country where each part was produced.\\nThe country of origin for each item included in the shipment is important because items from some countries are duty-free. The country of origin may not be the same as the country where you purchased the items. For example, you might purchase items from a company in Italy that were actually made in Israel.\\nMany online shipping services offer electronic trade documentation, which submits the required invoice to customs electronically so you don't have to worry about a paper invoice getting damaged or destroyed during shipping.\"}, {\"编号\": 3, \"标题\": \"Instruct the freight company to forward your shipment to your address.\", \"描述\": \"Freight companies typically don't forward shipments automatically. If you don't make arrangements for direct shipping, your items will remain at the port of entry for you to pick up.\\nIf you happen to be near the port of entry where your items will arrive, it might be more economical for you to simply go and pick them up yourself. However, in most cases, you'll want to arrange delivery.\\nIf your items are not picked up or forwarded to you within 15 days of arrival, they'll be moved to a warehouse and you'll have to pay storage fees.\"}], \"小提示\": [\"If you purchase an item through an online auction, there typically isn't any duty, regardless of your use. However, you may still have to pay a small processing fee.[18]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\n\", \"Food and beverages frequently require an inspection before being released. If you order perishable items from abroad, it might take longer to deliver them and you may be charged additional duties or customs fees after the inspection.[19]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\n\"], \"注意事项\": [\"This article focuses on how to avoid import duty in the US. If you live in another country, check with the customs authority where you live.\\n\", \"Never misrepresent imported items or under-declare their value. Customs can confiscate or delay the shipment and you can end up paying hefty fines for the release of your items.[20]\\nX\\nResearch source\\n\", \"Even if you claim you're buying something for personal use, customs might determine that the purchase doesn't qualify. For example, if you buy several identical handbags, customs agents can make a judgment call that you're probably planning on reselling them.[21]\\nX\\nTrustworthy Source\\nU.S. Customs and Border Protection\\nFederal law enforcement agency responsible for monitoring U.S. borders, facilitating international trade, and upholding customs laws\\nGo to source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,083 | How to Avoid Ingrown Toenails | 1. Avoiding Ingrown Toenails
1-1. Don't trim your toenails too short.
One of the main causes of ingrown toenails is trimming them too short. If you trim your toenails too short, the pressure put on the ends of your toes while walking (particularly if your shoes are too tight) can drive the sharp edges of the nail into the surrounding tissue. As such, keep toenails trimmed to a moderate length — so they're approximately even with the tips of your toes.
Nails should be cut with a clean, sharp nail trimmer that's made for thicker toenails, instead of the smaller ones that are more appropriate for fingernails.
Some people's toenails grow faster than others, but plan on trimming them every week or so.
Poor eyesight, inability to reach your toes due to belly fat, and/or having especially thick nails can make it challenging to properly trim toenails.
If it's too difficult to trim your toenails, make an appointment with a podiatrist (foot specialist).
1-2. Trim your toenails straight across.
Another major cause of ingrown toenails is trimming them at angles along the sides to match the rounded shape of your toe, which allows the skin to grow over the nail's sharp edge and get irritated. As such, trim them straight across, or tell your pedicurist to do them that way, and you'll greatly reduce your risk of developing ingrown toenails — especially your big toes.
Picking or tearing at the corners of your toenails can also cause them to become ingrown.
Some people's toenails are naturally curved or fan-shaped, which predisposes them to developing ingrown nails.
People who have particularly thick toenails have a lesser risk of ingrown toenails because the nails don't piece the surrounding skin as easily as thinner ones.
1-3. Wear shoes that fit properly.
Shoes that pinch or place too much pressure on the ends of your toes can also cause a toenail to grow into the surrounding tissue and become painful. Therefore, take care to buy and wear properly fitted shoes, especially if the shoes are for sports that involve a lot of running and stopping, such as soccer, basketball, football or tennis.
If you're unsure what size of shoes to wear, ask an experienced salesperson for a proper measurement/fitting and some advice about which types are best for the shape of your foot.
Wearing socks that are too thick can also crowd your toes and increase the risk of toe trauma and ingrown toenails.
Shoes that are overly loose and too big can increase the risk of ingrown nails, especially in the big toe because of it sliding around too much while walking and running.
1-4. Consider wearing protective footwear.
If your work puts you at significant risk of injuring your toes, then wear protective footwear, such as special steel-toed shoes or boots. Such shoes or boots will protect all of your toes from trauma, which increases the risk of ingrown and lost toenails — as most badly injured/bruised nails get discolored and simply fall off.
Jobs that warrant steel-toed shoes/boots include: construction worker, factory worker, mechanic, welder, firefighter and park ranger.
Always buy shoes and boots made of breathable material, such as leather and suede, because sweaty feet makes the skin around your toenails soft and easier to pierce. In addition, wearing socks that help wick moisture away from the feet are helpful as well.
1-5. Be careful not to stub your toes.
Trauma to the ends of your toes typically causes swelling, which pushes the soft tissue into the edges of the sharp nails and increases the risk of ingrown toenails. As such, be careful walking around your home and consider wearing some hard toed slippers or "house shoes" for added protection just in case.
The legs of tables, chairs and beds are the most commonly stubbed pieces of furniture.
The big toe and the smallest (5th) toe are the ones most likely to get stubbed and injured.
Other preventative measures include making sure your floor is free of clutter, removing slippery rugs, and wearing your glasses or contacts if you need them to see clearly.
1-6. See a podiatrist on occasion.
If you have trouble properly taking care of your feet/toenails or if you have diabetes, see a physician or podiatrist for help and treatment on a regular basis (every three to six months). Diabetes leads to poor circulation and reduced sensation in the feet, which hampers your ability to feel if your toes are inflamed or if your shoes are too tight. Your podiatrist can make special shoes or orthotics (shoe inserts) that accommodate your feet and reduce the risk of toe trauma and ingrown toenails.
With diabetes, an ingrown toenail can become easily infected and then turn into a foot ulcer (difficult-to-heal open sore).
Foot ulcers increase the risk of gangrene, which involves the death of tissue from lack of blood circulation.
Although people who give pedicures can often help with toenail trimming, they are no substitute for professionally trained foot specialists.
2. Treating Ingrown Toenails at Home
2-1. Soak your foot in warm water.
Ingrown toenails should be treated at home as soon as they are recognized (before infection sets in), in order to prevent complications and the need for medical treatment. One of the easiest methods is to soak the affected foot in warm water for 15-20 minutes, three to four times daily. Soaking can reduce swelling and relieve tenderness.
Consider adding some Epsom salt to your foot bath. It can help disinfect your ingrown toe and help soothe the pain and inflammation.
If your ingrown toe is still inflamed after the foot bath, apply an ice cube to it for about five minutes. The ice will numb the pain and combat the inflammation.
2-2. Apply some antibiotic cream.
Apply antibiotic cream, lotion or ointment to your ingrown toe at least a couple of times per day, particularly just before you go to bed in the evening. After the cream has absorbed into the soft tissue surrounding the toenail, apply a bandage. Make sure to change the bandage each time you apply the antibiotic ointment.
2-3. Take over-the-counter (OTC) medication.
If your ingrown toenail is particularly inflamed and/or painful, then consider taking some OTC medication for a few days. Anti-inflammatories such as ibuprofen (Motrin, Advil) or naproxen (Aleve) are likely best if you notice lots of swelling. Painkillers (also called analgesics) are likely better for pain without much swelling. The most common OTC painkiller is acetaminophen (Tylenol, Paracetamol).
Anti-inflammatories and analgesics should always be considered short-term strategies for pain control. Taking too many of them at a time or taking them for too long increases your risk of stomach, kidney and liver problems or even organ failure if taken in large quantities.
If you have chronic kidney disease, heart failure, high blood pressure or stroke, or if you are taking anticoagulants, do not take ibuprofen or other nonsteroidal anti-inflammatories.
You can also try rubbing a cream/lotion/ointment that contains a natural pain reliever into your sore toe. Menthol, camphor, arnica and capsaicin are all helpful for relieving tenderness.
2-4. Place a cotton ball or dental floss under your ingrown toenail.
After soaking your toenail in warm water and softening it up, put a piece of cotton ball or waxed dental floss under its ingrown edge. This will relieve the pressure on the surrounding skin and help the toenail grow above the edge of the skin. Try wetting the cotton with water and some antibiotic cream first before inserting.
Do not attempt this remedy unless directed to do so by a podiatry specialist.
Consider putting some coconut oil on the inflamed skin beforehand to soften the skin and help reduce the swelling. The cotton or dental floss will then slide under the nail easier.
Change the cotton or dental floss on a daily basis to keep the area antiseptic and to prevent a bacterial infection.
Tips
If your ingrown nail doesn't heal entirely or keeps coming back, your doctor or podiatrist may remove part of the nail.[18]
X
Research source
There is a difference between toenail clippers and fingernail clippers. Toenail clippers are much bigger and sturdier than normal fingernail clippers.
If you're dealing with an ingrown toe, consider wearing open-toed shoes or sandals until your toe feels better.
Warnings
See your family doctor or podiatrist if your ingrown toenail doesn't get better (or gets worse) with three days or so.
The advice in this article should not be considered a substitute for medical treatment, diagnosis, or advice from your doctor.
| {
"create_time": "20230517 10:49:12",
"回答明细": "{\"回答\": \"1. Avoiding Ingrown Toenails\\n1-1. Don't trim your toenails too short.\\nOne of the main causes of ingrown toenails is trimming them too short. If you trim your toenails too short, the pressure put on the ends of your toes while walking (particularly if your shoes are too tight) can drive the sharp edges of the nail into the surrounding tissue. As such, keep toenails trimmed to a moderate length — so they're approximately even with the tips of your toes.\\nNails should be cut with a clean, sharp nail trimmer that's made for thicker toenails, instead of the smaller ones that are more appropriate for fingernails.\\nSome people's toenails grow faster than others, but plan on trimming them every week or so.\\nPoor eyesight, inability to reach your toes due to belly fat, and/or having especially thick nails can make it challenging to properly trim toenails.\\nIf it's too difficult to trim your toenails, make an appointment with a podiatrist (foot specialist).\\n1-2. Trim your toenails straight across.\\nAnother major cause of ingrown toenails is trimming them at angles along the sides to match the rounded shape of your toe, which allows the skin to grow over the nail's sharp edge and get irritated. As such, trim them straight across, or tell your pedicurist to do them that way, and you'll greatly reduce your risk of developing ingrown toenails — especially your big toes.\\nPicking or tearing at the corners of your toenails can also cause them to become ingrown.\\nSome people's toenails are naturally curved or fan-shaped, which predisposes them to developing ingrown nails.\\nPeople who have particularly thick toenails have a lesser risk of ingrown toenails because the nails don't piece the surrounding skin as easily as thinner ones.\\n1-3. Wear shoes that fit properly.\\nShoes that pinch or place too much pressure on the ends of your toes can also cause a toenail to grow into the surrounding tissue and become painful. Therefore, take care to buy and wear properly fitted shoes, especially if the shoes are for sports that involve a lot of running and stopping, such as soccer, basketball, football or tennis.\\nIf you're unsure what size of shoes to wear, ask an experienced salesperson for a proper measurement/fitting and some advice about which types are best for the shape of your foot.\\nWearing socks that are too thick can also crowd your toes and increase the risk of toe trauma and ingrown toenails.\\nShoes that are overly loose and too big can increase the risk of ingrown nails, especially in the big toe because of it sliding around too much while walking and running.\\n1-4. Consider wearing protective footwear.\\nIf your work puts you at significant risk of injuring your toes, then wear protective footwear, such as special steel-toed shoes or boots. Such shoes or boots will protect all of your toes from trauma, which increases the risk of ingrown and lost toenails — as most badly injured/bruised nails get discolored and simply fall off.\\nJobs that warrant steel-toed shoes/boots include: construction worker, factory worker, mechanic, welder, firefighter and park ranger.\\nAlways buy shoes and boots made of breathable material, such as leather and suede, because sweaty feet makes the skin around your toenails soft and easier to pierce. In addition, wearing socks that help wick moisture away from the feet are helpful as well.\\n1-5. Be careful not to stub your toes.\\nTrauma to the ends of your toes typically causes swelling, which pushes the soft tissue into the edges of the sharp nails and increases the risk of ingrown toenails. As such, be careful walking around your home and consider wearing some hard toed slippers or \\\"house shoes\\\" for added protection just in case.\\nThe legs of tables, chairs and beds are the most commonly stubbed pieces of furniture.\\nThe big toe and the smallest (5th) toe are the ones most likely to get stubbed and injured.\\nOther preventative measures include making sure your floor is free of clutter, removing slippery rugs, and wearing your glasses or contacts if you need them to see clearly.\\n1-6. See a podiatrist on occasion.\\nIf you have trouble properly taking care of your feet/toenails or if you have diabetes, see a physician or podiatrist for help and treatment on a regular basis (every three to six months). Diabetes leads to poor circulation and reduced sensation in the feet, which hampers your ability to feel if your toes are inflamed or if your shoes are too tight. Your podiatrist can make special shoes or orthotics (shoe inserts) that accommodate your feet and reduce the risk of toe trauma and ingrown toenails.\\nWith diabetes, an ingrown toenail can become easily infected and then turn into a foot ulcer (difficult-to-heal open sore).\\nFoot ulcers increase the risk of gangrene, which involves the death of tissue from lack of blood circulation.\\nAlthough people who give pedicures can often help with toenail trimming, they are no substitute for professionally trained foot specialists.\\n2. Treating Ingrown Toenails at Home\\n2-1. Soak your foot in warm water.\\nIngrown toenails should be treated at home as soon as they are recognized (before infection sets in), in order to prevent complications and the need for medical treatment. One of the easiest methods is to soak the affected foot in warm water for 15-20 minutes, three to four times daily. Soaking can reduce swelling and relieve tenderness.\\nConsider adding some Epsom salt to your foot bath. It can help disinfect your ingrown toe and help soothe the pain and inflammation.\\nIf your ingrown toe is still inflamed after the foot bath, apply an ice cube to it for about five minutes. The ice will numb the pain and combat the inflammation.\\n2-2. Apply some antibiotic cream.\\nApply antibiotic cream, lotion or ointment to your ingrown toe at least a couple of times per day, particularly just before you go to bed in the evening. After the cream has absorbed into the soft tissue surrounding the toenail, apply a bandage. Make sure to change the bandage each time you apply the antibiotic ointment.\\n2-3. Take over-the-counter (OTC) medication.\\nIf your ingrown toenail is particularly inflamed and/or painful, then consider taking some OTC medication for a few days. Anti-inflammatories such as ibuprofen (Motrin, Advil) or naproxen (Aleve) are likely best if you notice lots of swelling. Painkillers (also called analgesics) are likely better for pain without much swelling. The most common OTC painkiller is acetaminophen (Tylenol, Paracetamol).\\nAnti-inflammatories and analgesics should always be considered short-term strategies for pain control. Taking too many of them at a time or taking them for too long increases your risk of stomach, kidney and liver problems or even organ failure if taken in large quantities.\\nIf you have chronic kidney disease, heart failure, high blood pressure or stroke, or if you are taking anticoagulants, do not take ibuprofen or other nonsteroidal anti-inflammatories.\\nYou can also try rubbing a cream/lotion/ointment that contains a natural pain reliever into your sore toe. Menthol, camphor, arnica and capsaicin are all helpful for relieving tenderness.\\n2-4. Place a cotton ball or dental floss under your ingrown toenail.\\nAfter soaking your toenail in warm water and softening it up, put a piece of cotton ball or waxed dental floss under its ingrown edge. This will relieve the pressure on the surrounding skin and help the toenail grow above the edge of the skin. Try wetting the cotton with water and some antibiotic cream first before inserting.\\nDo not attempt this remedy unless directed to do so by a podiatry specialist.\\nConsider putting some coconut oil on the inflamed skin beforehand to soften the skin and help reduce the swelling. The cotton or dental floss will then slide under the nail easier.\\nChange the cotton or dental floss on a daily basis to keep the area antiseptic and to prevent a bacterial infection.\\nTips\\nIf your ingrown nail doesn't heal entirely or keeps coming back, your doctor or podiatrist may remove part of the nail.[18]\\nX\\nResearch source\\nThere is a difference between toenail clippers and fingernail clippers. Toenail clippers are much bigger and sturdier than normal fingernail clippers.\\nIf you're dealing with an ingrown toe, consider wearing open-toed shoes or sandals until your toe feels better.\\nWarnings\\nSee your family doctor or podiatrist if your ingrown toenail doesn't get better (or gets worse) with three days or so.\\nThe advice in this article should not be considered a substitute for medical treatment, diagnosis, or advice from your doctor.\\n\", \"简要回答\": \"Experts agree that ingrown toenails can be painful and may lead to an infection, so you likely want to prevent them. Ingrown toenails are a very common condition where the corner or side of your toenail grows into the flesh of your toe. Ingrown toenails are more common in your big toe, but they can happen to any toe. Research suggests that you might be able to prevent ingrown toenails by caring for your toenails and wearing sturdy, comfortable shoes.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Ingrown Toenails\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't trim your toenails too short.\", \"描述\": \"One of the main causes of ingrown toenails is trimming them too short. If you trim your toenails too short, the pressure put on the ends of your toes while walking (particularly if your shoes are too tight) can drive the sharp edges of the nail into the surrounding tissue. As such, keep toenails trimmed to a moderate length — so they're approximately even with the tips of your toes.\\nNails should be cut with a clean, sharp nail trimmer that's made for thicker toenails, instead of the smaller ones that are more appropriate for fingernails.\\nSome people's toenails grow faster than others, but plan on trimming them every week or so.\\nPoor eyesight, inability to reach your toes due to belly fat, and/or having especially thick nails can make it challenging to properly trim toenails.\\nIf it's too difficult to trim your toenails, make an appointment with a podiatrist (foot specialist).\"}, {\"编号\": 2, \"标题\": \"Trim your toenails straight across.\", \"描述\": \"Another major cause of ingrown toenails is trimming them at angles along the sides to match the rounded shape of your toe, which allows the skin to grow over the nail's sharp edge and get irritated. As such, trim them straight across, or tell your pedicurist to do them that way, and you'll greatly reduce your risk of developing ingrown toenails — especially your big toes.\\nPicking or tearing at the corners of your toenails can also cause them to become ingrown.\\nSome people's toenails are naturally curved or fan-shaped, which predisposes them to developing ingrown nails.\\nPeople who have particularly thick toenails have a lesser risk of ingrown toenails because the nails don't piece the surrounding skin as easily as thinner ones.\"}, {\"编号\": 3, \"标题\": \"Wear shoes that fit properly.\", \"描述\": \"Shoes that pinch or place too much pressure on the ends of your toes can also cause a toenail to grow into the surrounding tissue and become painful. Therefore, take care to buy and wear properly fitted shoes, especially if the shoes are for sports that involve a lot of running and stopping, such as soccer, basketball, football or tennis.\\nIf you're unsure what size of shoes to wear, ask an experienced salesperson for a proper measurement/fitting and some advice about which types are best for the shape of your foot.\\nWearing socks that are too thick can also crowd your toes and increase the risk of toe trauma and ingrown toenails.\\nShoes that are overly loose and too big can increase the risk of ingrown nails, especially in the big toe because of it sliding around too much while walking and running.\"}, {\"编号\": 4, \"标题\": \"Consider wearing protective footwear.\", \"描述\": \"If your work puts you at significant risk of injuring your toes, then wear protective footwear, such as special steel-toed shoes or boots. Such shoes or boots will protect all of your toes from trauma, which increases the risk of ingrown and lost toenails — as most badly injured/bruised nails get discolored and simply fall off.\\nJobs that warrant steel-toed shoes/boots include: construction worker, factory worker, mechanic, welder, firefighter and park ranger.\\nAlways buy shoes and boots made of breathable material, such as leather and suede, because sweaty feet makes the skin around your toenails soft and easier to pierce. In addition, wearing socks that help wick moisture away from the feet are helpful as well.\"}, {\"编号\": 5, \"标题\": \"Be careful not to stub your toes.\", \"描述\": \"Trauma to the ends of your toes typically causes swelling, which pushes the soft tissue into the edges of the sharp nails and increases the risk of ingrown toenails. As such, be careful walking around your home and consider wearing some hard toed slippers or \\\"house shoes\\\" for added protection just in case.\\nThe legs of tables, chairs and beds are the most commonly stubbed pieces of furniture.\\nThe big toe and the smallest (5th) toe are the ones most likely to get stubbed and injured.\\nOther preventative measures include making sure your floor is free of clutter, removing slippery rugs, and wearing your glasses or contacts if you need them to see clearly.\"}, {\"编号\": 6, \"标题\": \"See a podiatrist on occasion.\", \"描述\": \"If you have trouble properly taking care of your feet/toenails or if you have diabetes, see a physician or podiatrist for help and treatment on a regular basis (every three to six months). Diabetes leads to poor circulation and reduced sensation in the feet, which hampers your ability to feel if your toes are inflamed or if your shoes are too tight. Your podiatrist can make special shoes or orthotics (shoe inserts) that accommodate your feet and reduce the risk of toe trauma and ingrown toenails.\\nWith diabetes, an ingrown toenail can become easily infected and then turn into a foot ulcer (difficult-to-heal open sore).\\nFoot ulcers increase the risk of gangrene, which involves the death of tissue from lack of blood circulation.\\nAlthough people who give pedicures can often help with toenail trimming, they are no substitute for professionally trained foot specialists.\"}]}, {\"编号\": 2, \"标题\": \"Treating Ingrown Toenails at Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Soak your foot in warm water.\", \"描述\": \"Ingrown toenails should be treated at home as soon as they are recognized (before infection sets in), in order to prevent complications and the need for medical treatment. One of the easiest methods is to soak the affected foot in warm water for 15-20 minutes, three to four times daily. Soaking can reduce swelling and relieve tenderness.\\nConsider adding some Epsom salt to your foot bath. It can help disinfect your ingrown toe and help soothe the pain and inflammation.\\nIf your ingrown toe is still inflamed after the foot bath, apply an ice cube to it for about five minutes. The ice will numb the pain and combat the inflammation.\"}, {\"编号\": 2, \"标题\": \"Apply some antibiotic cream.\", \"描述\": \"Apply antibiotic cream, lotion or ointment to your ingrown toe at least a couple of times per day, particularly just before you go to bed in the evening. After the cream has absorbed into the soft tissue surrounding the toenail, apply a bandage. Make sure to change the bandage each time you apply the antibiotic ointment.\"}, {\"编号\": 3, \"标题\": \"Take over-the-counter (OTC) medication.\", \"描述\": \"If your ingrown toenail is particularly inflamed and/or painful, then consider taking some OTC medication for a few days. Anti-inflammatories such as ibuprofen (Motrin, Advil) or naproxen (Aleve) are likely best if you notice lots of swelling. Painkillers (also called analgesics) are likely better for pain without much swelling. The most common OTC painkiller is acetaminophen (Tylenol, Paracetamol).\\nAnti-inflammatories and analgesics should always be considered short-term strategies for pain control. Taking too many of them at a time or taking them for too long increases your risk of stomach, kidney and liver problems or even organ failure if taken in large quantities.\\nIf you have chronic kidney disease, heart failure, high blood pressure or stroke, or if you are taking anticoagulants, do not take ibuprofen or other nonsteroidal anti-inflammatories.\\nYou can also try rubbing a cream/lotion/ointment that contains a natural pain reliever into your sore toe. Menthol, camphor, arnica and capsaicin are all helpful for relieving tenderness.\"}, {\"编号\": 4, \"标题\": \"Place a cotton ball or dental floss under your ingrown toenail.\", \"描述\": \"After soaking your toenail in warm water and softening it up, put a piece of cotton ball or waxed dental floss under its ingrown edge. This will relieve the pressure on the surrounding skin and help the toenail grow above the edge of the skin. Try wetting the cotton with water and some antibiotic cream first before inserting.\\nDo not attempt this remedy unless directed to do so by a podiatry specialist.\\nConsider putting some coconut oil on the inflamed skin beforehand to soften the skin and help reduce the swelling. The cotton or dental floss will then slide under the nail easier.\\nChange the cotton or dental floss on a daily basis to keep the area antiseptic and to prevent a bacterial infection.\"}], \"小提示\": [\"If your ingrown nail doesn't heal entirely or keeps coming back, your doctor or podiatrist may remove part of the nail.[18]\\nX\\nResearch source\\n\", \"There is a difference between toenail clippers and fingernail clippers. Toenail clippers are much bigger and sturdier than normal fingernail clippers.\\n\", \"If you're dealing with an ingrown toe, consider wearing open-toed shoes or sandals until your toe feels better.\\n\"], \"注意事项\": [\"See your family doctor or podiatrist if your ingrown toenail doesn't get better (or gets worse) with three days or so.\\n\", \"The advice in this article should not be considered a substitute for medical treatment, diagnosis, or advice from your doctor.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,084 | How to Avoid Injuries While Falling Off a Horse | 1. Falling as Safely as Possible
1-1. Decide to fall off when you need to.
As a rider, your goal is to stay on the horse. However, at some point when you've run into trouble on your horse, you have to decide that you're falling and commit to it. If you feel like your horse is going down, you need to get off it. That means dropping the reins and preparing to tuck and roll so that you can fall safely.
As you decide you're going to fall, kick your feet out of the stirrups to start getting away from the horse.
If you hold onto the reins as you fall, you may hurt your shoulder or be dragged along the ground.
1-2. Push out away from the direction your horse is falling.
If your horse is falling to one side or the other, move your body the opposite way. Use the place between the horse's shoulder blades to push off with your knuckles. Move upwards, and bring your knee and heel up on the side where the horse is going down. Pull your heel up to your rear if possible so that it doesn't go under the horse. When the horse gets to the ground, use your tuck and roll technique to move away from the horse.
Go as far and as fast as possible away from the horse.
1-3. Land on your feet if possible.
Even though you're going to tuck and roll, your goal is to land as much on your feet as possible, then go forward into the roll. It's not always possible to go feet first but take the opportunity when you can.
1-4. Relax your muscles.
Try to relax your body as you fall. Tensing up your muscles will severely limit your body's ability to absorb impact. It may take many falls to learn this habit, but you'll likely have less painful falls when you do.
1-5. Tuck your body as much as you can.
As you fall, pull in your limbs to protect them from the fall. If you put your arms out to break your fall, you may end up with fractures in your wrists and arms.
At this point, hopefully your muscle memory will take over and help you keep rolling.
1-6. Take the brunt of the weight in the roll.
As you tuck, try to roll onto the back of your shoulder, then your back. Keep rolling until you're back to your front again. You may need to roll again to get away from the horse.
If you don't land feet first, try to take the brunt of the fall on your thigh or the back of your shoulder. Do your best to avoid landing on your neck or straight on your back.
2. Practicing Falling
2-1. Work on flat ground first.
You can work in the riding arena if you want, or if you prefer, you can work on a soft gym mat to break the fall. The key is to perfect your falling technique while on the ground, not on a horse.
By practicing a fall, you're getting it in your muscle memory. That way, when you start falling off a horse, you're more likely to fall safely.
2-2. Stand with your feet shoulder-width apart.
Wear a helmet and safety vest while practicing. Stand up tall, and then cross your arms across your chest. This is the starting position for your falling practice.
Your arms need to be tight across your chest so that you don't use an elbow to take the force of the fall, which could result in a broken elbow. Never put your arms straight out in front of you to catch your fall.
You may want to wear a protective vest to protect your torso while falling. You can find them at tack stores and online.
2-3. Go down on one knee and roll on your shoulder.
When your knee hits the ground, start to tuck into yourself. Roll onto the back of the same shoulder as the knee that hit the ground so it takes the brunt of the fall. Bring your head and shoulders up as you roll, and you should hit the correct point on your shoulder.
As you roll, try to do so at an angle from where you began. That way, you end up moving away from your horse.
2-4. Use the rotation to get on your back.
You're mostly rolling to the side with a little forward motion. As you come down, tuck your knees up to your chest by contracting your stomach muscles. This position will help you keep rolling.
Tuck your chin into your chest as you move into the roll.
2-5. Keep rolling until you hit your knees and feet again.
Use the force you've created to roll back onto your front. You should end up on your knees, and you can use the momentum to get back on your feet.
Practice this move over and over until you get the hang of it. Think of it sort of like a forward roll, except you move more at an angle.
2-6. Work on the same movement off of a low vehicle like a golf cart.
Have the driver go at a slow pace. Watch the ground and make the jump, bending your knees as you land. Tuck and roll like you practiced from a standstill until you are on your feet again.
Practice this move until you're comfortable with it.
3. Protecting Yourself before You Ride
3-1. Exercise most days of the week to get in good shape.
While it takes time to get in good shape, the more fit you are, the better you'll be able to react in case of a fall. Plus, it reduces your injury risk and helps you heal faster if you do get injured.
Work on strengthening exercises, such as ones that work on your core and building muscles. You could try things like pushups, sit-ups, and crunches, just to name a few.
Aim for 30 minutes of aerobic exercise most days of the week, such as walking, swimming, or running.
3-2. Wear a riding helmet every time you're on a horse.
A riding helmet can make the difference between a slight headache and a severe concussion. Make sure the helmet fits correctly before you mount, meaning it's not too loose or too tight. Ideally, have it checked professionally when you buy it and return it periodically to have it re-padded.
Choose a riding helmet certified by a safety organization. Look for helmets that state they meet ASTM/SEI standards.
Don't use a bike riding helmet instead of a riding helmet. Bike helmets don't offer the same protection as riding helmets.
3-3. Choose safe riding clothes.
Opt for zippered riding boots fit well and are sturdy with a low heel. Any clothing you wear should be comfortable and allow you to move easily. However, don't wear anything that is too loose, as it can tangle with the reins and other parts of the saddle.
Other types of shoes and tie up riding boots can get trapped in the stirrups, which can drag you along in the case of a fall. Plus, sturdy boots help protect your foot if the horse stamps on it.
3-4. Check that the tack is comfortable for the horse.
The horse could be uncomfortable or in pain if the saddle does not fit properly or if it is too far back or forward. If the horse is uncomfortable, it may misbehave by bolting, rearing, or bucking in order to escape the painful tack. Making painful tack more comfortable is an often overlooked way of resolving many behavioral issues.
For instance, make sure the saddle isn't too far forward, causing it to hit the horse's shoulder blades as it walks. That makes the saddle uncomfortable for the horse.
Check the bottom of the saddle before putting it on your horse to make sure it doesn't have any broken or rough spots that could be hurting your horse.
Add a thick, wool saddle pad underneath the saddle to make it the most comfortable for your horse.
3-5. Ride using a "soft" bit rather than a harsh bit.
In other words, don't make the bit too tight. When the bit fits correctly, you should see a single wrinkle in the corner of the horse's mouth right above the bit. Look for a relaxed head and mouth to tell if the horse is happy. If it's not, it will toss its head and move its mouth around on the bit a lot.
Harsher bits make the horse more sensitive, but that can actually make the horse harder to control, as the horse will over-respond to your commands. Plus, a painful bit can even cause a horse to bolt.
3-6. Use safety stirrups and non-slip stirrup pads.
Safety stirrups come in various designs, but all are meant to prevent your foot from becoming trapped in case of a fall. Some even break away from the saddle to help prevent your legs from being trapped.
Even with safety stirrups, make sure you keep your heels down. It's better to be safe than sorry.
3-7. Check for signs of pain.
If your horse is acting up or displaying unusual behavior, take some time to examine it. Rub your hand all over your horse's body. If he shows signs of pain anywhere, have your vet check it. If your horse continues the unexplained behavior, ask for help from an experienced rider.
4. Reducing Risk while Riding
4-1. Ask for a gentle, older horse if you're inexperienced.
Don't try to ride the spirited horse if you haven't had much experience. In addition, work under the direction of a guide or instructor if you haven't ridden before, as you need to learn the ins and outs of riding.
4-2. Stay with the herd when riding in a group.
Horses like to be near other horses, and shy or timid horses can get upset if you lead them away from the group. Stick with the group, and your horse will be happier.
Moving away from the group can cause your horse to buck or become upset.
However, try not to ride too close together, as that can cause a horse to kick. Often, this happens when you get behind when you're riding with a group and your horse suddenly wants to catch up. It may panic a bit and rush headlong into the group, causing mayhem and possibly kicking.
4-3. Maintain your balance.
This skill is essential in all horse riding, and it will help keep you safe when the horse spooks or attempts a difficult maneuver. Push your shoulders back so you're sitting up straight and make sure your shoulders are perpendicular to your toes. Maintain even weight on each foot in your stirrups, except when intentionally putting weight on them.
Always return to this position, even if you need to move around to make a jump or another maneuver.
Never bounce around in the saddle intentionally. Not only could this cause you to lose your balance, this may make the horse rear, buck, or increase speed suddenly.
4-4. Use the reins appropriately.
Never jerk on your reins with more force than necessary. A sudden pull may surprise the horse and cause dangerous behavior. Instead, always use steady and gentle pressure when pulling on the reins.
4-5. Keep your feet in a safe position.
When in the saddle, push your heels down and keep your stirrups on the ball of your foot. In this position, you can easily slip your feet out of the stirrups. Slip your feet out quickly if the horse starts bucking or acting dangerously to avoid catching your feet and being dragged behind the horse.
4-6. Go slowly on rough terrain.
Slow down in areas without a trail. Unknown hazards could cause your horse to fall, bringing you down with it. If you're not sure about the area, rein in your horse to slow down.
Keep in mind that horses like to race, so be wary of letting your horse go too fast. If your horse is abreast of other horses, it may try to go faster and faster, particularly if it knows its headed towards home. Slow it down to keep things from getting out of control.
4-7. Keep control of the horse.
If the horse isn't listening to you, you will have a harder time controlling him when he spooks. If you suspect the horse isn't paying attention, try "sponging" the reins by squeezing them in alternate hands. The bit will wiggle slightly, and alert the horse to pay attention.
Stop if necessary. If your horse gets nervous when another horse passes by, when a plastic bag drifts by, or for any other reason, stop the horse. Let another rider know what's going on and attempt to calm the horse before moving.
4-8. Pull the horse's head to the side to prevent it from rearing.
If you react quickly, you can prevent the horse from rearing. As soon as it starts to spook, pull the head to one side with a rein and push the hindquarters out to the other side by throwing your weight the other way. Now the horse's weight will be on its forequarters, disengaging its ability to push off its hindquarters and rear.
Never pull down and back. This can cause you or the horse to flip over.
4-9. Try to stay on a bolting horse.
If you lose control of the horse, do your best to stay with the horse's motion and to gradually slow and calm your mount. Most horses will eventually slow down and stop, even if they've been running wild. Hold on mostly with your thighs, using your own balance to stay with the horse's motion.
Holding on with your calves can cue the horse to increase its speed.
If there's no way you can stay on the horse, start planning to jump and roll.
Tips
Prevent your horse from bolting by having him or her move in tight circles until he slows down. Don't make the circles so tight that the horse falls over.
Ride with a mobile phone, fully charged but turned off to avoid spooking the horse. Keep the numbers of the horse yard and a local veterinarian. Keep the phone in its case and clipped to your belt holder or in an ankle case. Do not keep the phone attached to the saddle since the horse may run off.
If your horse is upset, try calming it by patting its neck and talking to it in a positive, calm tone of voice.
Warnings
Check the weather before you ride. Cancel the ride if it looks like there will be a storm, severe rain, or reduced visibility.
A serious impact will ruin your helmet, even if it looks fine. Many helmet companies will replace your helmet for free.
Never ride alone or at night. It's safer to ride with supervision.
Keep an eye out for holes as you ride to avoid tripping.
Avoid riding on a road, as you and your horse could be hit by a car.
If you're a kid, never ride without adult supervision. Riding without adult supervision is a good way for accidents to happen.
| {
"create_time": "20230517 10:49:12",
"回答明细": "{\"回答\": \"1. Falling as Safely as Possible\\n1-1. Decide to fall off when you need to.\\nAs a rider, your goal is to stay on the horse. However, at some point when you've run into trouble on your horse, you have to decide that you're falling and commit to it. If you feel like your horse is going down, you need to get off it. That means dropping the reins and preparing to tuck and roll so that you can fall safely.\\nAs you decide you're going to fall, kick your feet out of the stirrups to start getting away from the horse.\\nIf you hold onto the reins as you fall, you may hurt your shoulder or be dragged along the ground.\\n1-2. Push out away from the direction your horse is falling.\\nIf your horse is falling to one side or the other, move your body the opposite way. Use the place between the horse's shoulder blades to push off with your knuckles. Move upwards, and bring your knee and heel up on the side where the horse is going down. Pull your heel up to your rear if possible so that it doesn't go under the horse. When the horse gets to the ground, use your tuck and roll technique to move away from the horse.\\nGo as far and as fast as possible away from the horse.\\n1-3. Land on your feet if possible.\\nEven though you're going to tuck and roll, your goal is to land as much on your feet as possible, then go forward into the roll. It's not always possible to go feet first but take the opportunity when you can.\\n1-4. Relax your muscles.\\nTry to relax your body as you fall. Tensing up your muscles will severely limit your body's ability to absorb impact. It may take many falls to learn this habit, but you'll likely have less painful falls when you do.\\n1-5. Tuck your body as much as you can.\\nAs you fall, pull in your limbs to protect them from the fall. If you put your arms out to break your fall, you may end up with fractures in your wrists and arms.\\nAt this point, hopefully your muscle memory will take over and help you keep rolling.\\n1-6. Take the brunt of the weight in the roll.\\nAs you tuck, try to roll onto the back of your shoulder, then your back. Keep rolling until you're back to your front again. You may need to roll again to get away from the horse.\\nIf you don't land feet first, try to take the brunt of the fall on your thigh or the back of your shoulder. Do your best to avoid landing on your neck or straight on your back.\\n2. Practicing Falling\\n2-1. Work on flat ground first.\\nYou can work in the riding arena if you want, or if you prefer, you can work on a soft gym mat to break the fall. The key is to perfect your falling technique while on the ground, not on a horse.\\nBy practicing a fall, you're getting it in your muscle memory. That way, when you start falling off a horse, you're more likely to fall safely.\\n2-2. Stand with your feet shoulder-width apart.\\nWear a helmet and safety vest while practicing. Stand up tall, and then cross your arms across your chest. This is the starting position for your falling practice.\\nYour arms need to be tight across your chest so that you don't use an elbow to take the force of the fall, which could result in a broken elbow. Never put your arms straight out in front of you to catch your fall.\\nYou may want to wear a protective vest to protect your torso while falling. You can find them at tack stores and online.\\n2-3. Go down on one knee and roll on your shoulder.\\nWhen your knee hits the ground, start to tuck into yourself. Roll onto the back of the same shoulder as the knee that hit the ground so it takes the brunt of the fall. Bring your head and shoulders up as you roll, and you should hit the correct point on your shoulder.\\nAs you roll, try to do so at an angle from where you began. That way, you end up moving away from your horse.\\n2-4. Use the rotation to get on your back.\\nYou're mostly rolling to the side with a little forward motion. As you come down, tuck your knees up to your chest by contracting your stomach muscles. This position will help you keep rolling.\\nTuck your chin into your chest as you move into the roll.\\n2-5. Keep rolling until you hit your knees and feet again.\\nUse the force you've created to roll back onto your front. You should end up on your knees, and you can use the momentum to get back on your feet.\\nPractice this move over and over until you get the hang of it. Think of it sort of like a forward roll, except you move more at an angle.\\n2-6. Work on the same movement off of a low vehicle like a golf cart.\\nHave the driver go at a slow pace. Watch the ground and make the jump, bending your knees as you land. Tuck and roll like you practiced from a standstill until you are on your feet again.\\nPractice this move until you're comfortable with it.\\n3. Protecting Yourself before You Ride\\n3-1. Exercise most days of the week to get in good shape.\\nWhile it takes time to get in good shape, the more fit you are, the better you'll be able to react in case of a fall. Plus, it reduces your injury risk and helps you heal faster if you do get injured.\\nWork on strengthening exercises, such as ones that work on your core and building muscles. You could try things like pushups, sit-ups, and crunches, just to name a few.\\nAim for 30 minutes of aerobic exercise most days of the week, such as walking, swimming, or running.\\n3-2. Wear a riding helmet every time you're on a horse.\\nA riding helmet can make the difference between a slight headache and a severe concussion. Make sure the helmet fits correctly before you mount, meaning it's not too loose or too tight. Ideally, have it checked professionally when you buy it and return it periodically to have it re-padded.\\nChoose a riding helmet certified by a safety organization. Look for helmets that state they meet ASTM/SEI standards.\\nDon't use a bike riding helmet instead of a riding helmet. Bike helmets don't offer the same protection as riding helmets.\\n3-3. Choose safe riding clothes.\\nOpt for zippered riding boots fit well and are sturdy with a low heel. Any clothing you wear should be comfortable and allow you to move easily. However, don't wear anything that is too loose, as it can tangle with the reins and other parts of the saddle.\\nOther types of shoes and tie up riding boots can get trapped in the stirrups, which can drag you along in the case of a fall. Plus, sturdy boots help protect your foot if the horse stamps on it.\\n3-4. Check that the tack is comfortable for the horse.\\nThe horse could be uncomfortable or in pain if the saddle does not fit properly or if it is too far back or forward. If the horse is uncomfortable, it may misbehave by bolting, rearing, or bucking in order to escape the painful tack. Making painful tack more comfortable is an often overlooked way of resolving many behavioral issues.\\nFor instance, make sure the saddle isn't too far forward, causing it to hit the horse's shoulder blades as it walks. That makes the saddle uncomfortable for the horse.\\nCheck the bottom of the saddle before putting it on your horse to make sure it doesn't have any broken or rough spots that could be hurting your horse.\\nAdd a thick, wool saddle pad underneath the saddle to make it the most comfortable for your horse.\\n3-5. Ride using a \\\"soft\\\" bit rather than a harsh bit.\\nIn other words, don't make the bit too tight. When the bit fits correctly, you should see a single wrinkle in the corner of the horse's mouth right above the bit. Look for a relaxed head and mouth to tell if the horse is happy. If it's not, it will toss its head and move its mouth around on the bit a lot.\\nHarsher bits make the horse more sensitive, but that can actually make the horse harder to control, as the horse will over-respond to your commands. Plus, a painful bit can even cause a horse to bolt.\\n3-6. Use safety stirrups and non-slip stirrup pads.\\nSafety stirrups come in various designs, but all are meant to prevent your foot from becoming trapped in case of a fall. Some even break away from the saddle to help prevent your legs from being trapped.\\nEven with safety stirrups, make sure you keep your heels down. It's better to be safe than sorry.\\n3-7. Check for signs of pain.\\nIf your horse is acting up or displaying unusual behavior, take some time to examine it. Rub your hand all over your horse's body. If he shows signs of pain anywhere, have your vet check it. If your horse continues the unexplained behavior, ask for help from an experienced rider.\\n4. Reducing Risk while Riding\\n4-1. Ask for a gentle, older horse if you're inexperienced.\\nDon't try to ride the spirited horse if you haven't had much experience. In addition, work under the direction of a guide or instructor if you haven't ridden before, as you need to learn the ins and outs of riding.\\n4-2. Stay with the herd when riding in a group.\\nHorses like to be near other horses, and shy or timid horses can get upset if you lead them away from the group. Stick with the group, and your horse will be happier.\\nMoving away from the group can cause your horse to buck or become upset.\\nHowever, try not to ride too close together, as that can cause a horse to kick. Often, this happens when you get behind when you're riding with a group and your horse suddenly wants to catch up. It may panic a bit and rush headlong into the group, causing mayhem and possibly kicking.\\n4-3. Maintain your balance.\\nThis skill is essential in all horse riding, and it will help keep you safe when the horse spooks or attempts a difficult maneuver. Push your shoulders back so you're sitting up straight and make sure your shoulders are perpendicular to your toes. Maintain even weight on each foot in your stirrups, except when intentionally putting weight on them.\\nAlways return to this position, even if you need to move around to make a jump or another maneuver.\\nNever bounce around in the saddle intentionally. Not only could this cause you to lose your balance, this may make the horse rear, buck, or increase speed suddenly.\\n4-4. Use the reins appropriately.\\nNever jerk on your reins with more force than necessary. A sudden pull may surprise the horse and cause dangerous behavior. Instead, always use steady and gentle pressure when pulling on the reins.\\n4-5. Keep your feet in a safe position.\\nWhen in the saddle, push your heels down and keep your stirrups on the ball of your foot. In this position, you can easily slip your feet out of the stirrups. Slip your feet out quickly if the horse starts bucking or acting dangerously to avoid catching your feet and being dragged behind the horse.\\n4-6. Go slowly on rough terrain.\\nSlow down in areas without a trail. Unknown hazards could cause your horse to fall, bringing you down with it. If you're not sure about the area, rein in your horse to slow down.\\nKeep in mind that horses like to race, so be wary of letting your horse go too fast. If your horse is abreast of other horses, it may try to go faster and faster, particularly if it knows its headed towards home. Slow it down to keep things from getting out of control.\\n4-7. Keep control of the horse.\\nIf the horse isn't listening to you, you will have a harder time controlling him when he spooks. If you suspect the horse isn't paying attention, try \\\"sponging\\\" the reins by squeezing them in alternate hands. The bit will wiggle slightly, and alert the horse to pay attention.\\nStop if necessary. If your horse gets nervous when another horse passes by, when a plastic bag drifts by, or for any other reason, stop the horse. Let another rider know what's going on and attempt to calm the horse before moving.\\n4-8. Pull the horse's head to the side to prevent it from rearing.\\nIf you react quickly, you can prevent the horse from rearing. As soon as it starts to spook, pull the head to one side with a rein and push the hindquarters out to the other side by throwing your weight the other way. Now the horse's weight will be on its forequarters, disengaging its ability to push off its hindquarters and rear.\\nNever pull down and back. This can cause you or the horse to flip over.\\n4-9. Try to stay on a bolting horse.\\nIf you lose control of the horse, do your best to stay with the horse's motion and to gradually slow and calm your mount. Most horses will eventually slow down and stop, even if they've been running wild. Hold on mostly with your thighs, using your own balance to stay with the horse's motion.\\nHolding on with your calves can cue the horse to increase its speed.\\nIf there's no way you can stay on the horse, start planning to jump and roll.\\nTips\\nPrevent your horse from bolting by having him or her move in tight circles until he slows down. Don't make the circles so tight that the horse falls over.\\nRide with a mobile phone, fully charged but turned off to avoid spooking the horse. Keep the numbers of the horse yard and a local veterinarian. Keep the phone in its case and clipped to your belt holder or in an ankle case. Do not keep the phone attached to the saddle since the horse may run off.\\nIf your horse is upset, try calming it by patting its neck and talking to it in a positive, calm tone of voice.\\nWarnings\\nCheck the weather before you ride. Cancel the ride if it looks like there will be a storm, severe rain, or reduced visibility.\\nA serious impact will ruin your helmet, even if it looks fine. Many helmet companies will replace your helmet for free.\\nNever ride alone or at night. It's safer to ride with supervision.\\nKeep an eye out for holes as you ride to avoid tripping.\\nAvoid riding on a road, as you and your horse could be hit by a car.\\nIf you're a kid, never ride without adult supervision. Riding without adult supervision is a good way for accidents to happen.\\n\", \"简要回答\": \"Falling off a horse is almost inevitable if you ride often. Learning how to prevent falls and fall gracefully when it happens can help prevent serious injury, though there's nothing you can do to protect yourself completely. If you're worried about falling, talk to an experienced trainer or rider who can also give you some tricks to help with the issue.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Falling as Safely as Possible\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide to fall off when you need to.\", \"描述\": \"As a rider, your goal is to stay on the horse. However, at some point when you've run into trouble on your horse, you have to decide that you're falling and commit to it. If you feel like your horse is going down, you need to get off it. That means dropping the reins and preparing to tuck and roll so that you can fall safely.\\nAs you decide you're going to fall, kick your feet out of the stirrups to start getting away from the horse.\\nIf you hold onto the reins as you fall, you may hurt your shoulder or be dragged along the ground.\"}, {\"编号\": 2, \"标题\": \"Push out away from the direction your horse is falling.\", \"描述\": \"If your horse is falling to one side or the other, move your body the opposite way. Use the place between the horse's shoulder blades to push off with your knuckles. Move upwards, and bring your knee and heel up on the side where the horse is going down. Pull your heel up to your rear if possible so that it doesn't go under the horse. When the horse gets to the ground, use your tuck and roll technique to move away from the horse.\\nGo as far and as fast as possible away from the horse.\"}, {\"编号\": 3, \"标题\": \"Land on your feet if possible.\", \"描述\": \"Even though you're going to tuck and roll, your goal is to land as much on your feet as possible, then go forward into the roll. It's not always possible to go feet first but take the opportunity when you can.\"}, {\"编号\": 4, \"标题\": \"Relax your muscles.\", \"描述\": \"Try to relax your body as you fall. Tensing up your muscles will severely limit your body's ability to absorb impact. It may take many falls to learn this habit, but you'll likely have less painful falls when you do.\"}, {\"编号\": 5, \"标题\": \"Tuck your body as much as you can.\", \"描述\": \"As you fall, pull in your limbs to protect them from the fall. If you put your arms out to break your fall, you may end up with fractures in your wrists and arms.\\nAt this point, hopefully your muscle memory will take over and help you keep rolling.\"}, {\"编号\": 6, \"标题\": \"Take the brunt of the weight in the roll.\", \"描述\": \"As you tuck, try to roll onto the back of your shoulder, then your back. Keep rolling until you're back to your front again. You may need to roll again to get away from the horse.\\nIf you don't land feet first, try to take the brunt of the fall on your thigh or the back of your shoulder. Do your best to avoid landing on your neck or straight on your back.\"}]}, {\"编号\": 2, \"标题\": \"Practicing Falling\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work on flat ground first.\", \"描述\": \"You can work in the riding arena if you want, or if you prefer, you can work on a soft gym mat to break the fall. The key is to perfect your falling technique while on the ground, not on a horse.\\nBy practicing a fall, you're getting it in your muscle memory. That way, when you start falling off a horse, you're more likely to fall safely.\"}, {\"编号\": 2, \"标题\": \"Stand with your feet shoulder-width apart.\", \"描述\": \"Wear a helmet and safety vest while practicing. Stand up tall, and then cross your arms across your chest. This is the starting position for your falling practice.\\nYour arms need to be tight across your chest so that you don't use an elbow to take the force of the fall, which could result in a broken elbow. Never put your arms straight out in front of you to catch your fall.\\nYou may want to wear a protective vest to protect your torso while falling. You can find them at tack stores and online.\"}, {\"编号\": 3, \"标题\": \"Go down on one knee and roll on your shoulder.\", \"描述\": \"When your knee hits the ground, start to tuck into yourself. Roll onto the back of the same shoulder as the knee that hit the ground so it takes the brunt of the fall. Bring your head and shoulders up as you roll, and you should hit the correct point on your shoulder.\\nAs you roll, try to do so at an angle from where you began. That way, you end up moving away from your horse.\"}, {\"编号\": 4, \"标题\": \"Use the rotation to get on your back.\", \"描述\": \"You're mostly rolling to the side with a little forward motion. As you come down, tuck your knees up to your chest by contracting your stomach muscles. This position will help you keep rolling.\\nTuck your chin into your chest as you move into the roll.\"}, {\"编号\": 5, \"标题\": \"Keep rolling until you hit your knees and feet again.\", \"描述\": \"Use the force you've created to roll back onto your front. You should end up on your knees, and you can use the momentum to get back on your feet.\\nPractice this move over and over until you get the hang of it. Think of it sort of like a forward roll, except you move more at an angle.\"}, {\"编号\": 6, \"标题\": \"Work on the same movement off of a low vehicle like a golf cart.\", \"描述\": \"Have the driver go at a slow pace. Watch the ground and make the jump, bending your knees as you land. Tuck and roll like you practiced from a standstill until you are on your feet again.\\nPractice this move until you're comfortable with it.\"}]}, {\"编号\": 3, \"标题\": \"Protecting Yourself before You Ride\", \"步骤\": [{\"编号\": 1, \"标题\": \"Exercise most days of the week to get in good shape.\", \"描述\": \"While it takes time to get in good shape, the more fit you are, the better you'll be able to react in case of a fall. Plus, it reduces your injury risk and helps you heal faster if you do get injured.\\nWork on strengthening exercises, such as ones that work on your core and building muscles. You could try things like pushups, sit-ups, and crunches, just to name a few.\\nAim for 30 minutes of aerobic exercise most days of the week, such as walking, swimming, or running.\"}, {\"编号\": 2, \"标题\": \"Wear a riding helmet every time you're on a horse.\", \"描述\": \"A riding helmet can make the difference between a slight headache and a severe concussion. Make sure the helmet fits correctly before you mount, meaning it's not too loose or too tight. Ideally, have it checked professionally when you buy it and return it periodically to have it re-padded.\\nChoose a riding helmet certified by a safety organization. Look for helmets that state they meet ASTM/SEI standards.\\nDon't use a bike riding helmet instead of a riding helmet. Bike helmets don't offer the same protection as riding helmets.\"}, {\"编号\": 3, \"标题\": \"Choose safe riding clothes.\", \"描述\": \"Opt for zippered riding boots fit well and are sturdy with a low heel. Any clothing you wear should be comfortable and allow you to move easily. However, don't wear anything that is too loose, as it can tangle with the reins and other parts of the saddle.\\nOther types of shoes and tie up riding boots can get trapped in the stirrups, which can drag you along in the case of a fall. Plus, sturdy boots help protect your foot if the horse stamps on it.\"}, {\"编号\": 4, \"标题\": \"Check that the tack is comfortable for the horse.\", \"描述\": \"The horse could be uncomfortable or in pain if the saddle does not fit properly or if it is too far back or forward. If the horse is uncomfortable, it may misbehave by bolting, rearing, or bucking in order to escape the painful tack. Making painful tack more comfortable is an often overlooked way of resolving many behavioral issues.\\nFor instance, make sure the saddle isn't too far forward, causing it to hit the horse's shoulder blades as it walks. That makes the saddle uncomfortable for the horse.\\nCheck the bottom of the saddle before putting it on your horse to make sure it doesn't have any broken or rough spots that could be hurting your horse.\\nAdd a thick, wool saddle pad underneath the saddle to make it the most comfortable for your horse.\"}, {\"编号\": 5, \"标题\": \"Ride using a \\\"soft\\\" bit rather than a harsh bit.\", \"描述\": \"In other words, don't make the bit too tight. When the bit fits correctly, you should see a single wrinkle in the corner of the horse's mouth right above the bit. Look for a relaxed head and mouth to tell if the horse is happy. If it's not, it will toss its head and move its mouth around on the bit a lot.\\nHarsher bits make the horse more sensitive, but that can actually make the horse harder to control, as the horse will over-respond to your commands. Plus, a painful bit can even cause a horse to bolt.\"}, {\"编号\": 6, \"标题\": \"Use safety stirrups and non-slip stirrup pads.\", \"描述\": \"Safety stirrups come in various designs, but all are meant to prevent your foot from becoming trapped in case of a fall. Some even break away from the saddle to help prevent your legs from being trapped.\\nEven with safety stirrups, make sure you keep your heels down. It's better to be safe than sorry.\"}, {\"编号\": 7, \"标题\": \"Check for signs of pain.\", \"描述\": \"If your horse is acting up or displaying unusual behavior, take some time to examine it. Rub your hand all over your horse's body. If he shows signs of pain anywhere, have your vet check it. If your horse continues the unexplained behavior, ask for help from an experienced rider.\"}]}, {\"编号\": 4, \"标题\": \"Reducing Risk while Riding\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask for a gentle, older horse if you're inexperienced.\", \"描述\": \"Don't try to ride the spirited horse if you haven't had much experience. In addition, work under the direction of a guide or instructor if you haven't ridden before, as you need to learn the ins and outs of riding.\"}, {\"编号\": 2, \"标题\": \"Stay with the herd when riding in a group.\", \"描述\": \"Horses like to be near other horses, and shy or timid horses can get upset if you lead them away from the group. Stick with the group, and your horse will be happier.\\nMoving away from the group can cause your horse to buck or become upset.\\nHowever, try not to ride too close together, as that can cause a horse to kick. Often, this happens when you get behind when you're riding with a group and your horse suddenly wants to catch up. It may panic a bit and rush headlong into the group, causing mayhem and possibly kicking.\"}, {\"编号\": 3, \"标题\": \"Maintain your balance.\", \"描述\": \"This skill is essential in all horse riding, and it will help keep you safe when the horse spooks or attempts a difficult maneuver. Push your shoulders back so you're sitting up straight and make sure your shoulders are perpendicular to your toes. Maintain even weight on each foot in your stirrups, except when intentionally putting weight on them.\\nAlways return to this position, even if you need to move around to make a jump or another maneuver.\\nNever bounce around in the saddle intentionally. Not only could this cause you to lose your balance, this may make the horse rear, buck, or increase speed suddenly.\"}, {\"编号\": 4, \"标题\": \"Use the reins appropriately.\", \"描述\": \"Never jerk on your reins with more force than necessary. A sudden pull may surprise the horse and cause dangerous behavior. Instead, always use steady and gentle pressure when pulling on the reins.\"}, {\"编号\": 5, \"标题\": \"Keep your feet in a safe position.\", \"描述\": \"When in the saddle, push your heels down and keep your stirrups on the ball of your foot. In this position, you can easily slip your feet out of the stirrups. Slip your feet out quickly if the horse starts bucking or acting dangerously to avoid catching your feet and being dragged behind the horse.\"}, {\"编号\": 6, \"标题\": \"Go slowly on rough terrain.\", \"描述\": \"Slow down in areas without a trail. Unknown hazards could cause your horse to fall, bringing you down with it. If you're not sure about the area, rein in your horse to slow down.\\nKeep in mind that horses like to race, so be wary of letting your horse go too fast. If your horse is abreast of other horses, it may try to go faster and faster, particularly if it knows its headed towards home. Slow it down to keep things from getting out of control.\"}, {\"编号\": 7, \"标题\": \"Keep control of the horse.\", \"描述\": \"If the horse isn't listening to you, you will have a harder time controlling him when he spooks. If you suspect the horse isn't paying attention, try \\\"sponging\\\" the reins by squeezing them in alternate hands. The bit will wiggle slightly, and alert the horse to pay attention.\\nStop if necessary. If your horse gets nervous when another horse passes by, when a plastic bag drifts by, or for any other reason, stop the horse. Let another rider know what's going on and attempt to calm the horse before moving.\"}, {\"编号\": 8, \"标题\": \"Pull the horse's head to the side to prevent it from rearing.\", \"描述\": \"If you react quickly, you can prevent the horse from rearing. As soon as it starts to spook, pull the head to one side with a rein and push the hindquarters out to the other side by throwing your weight the other way. Now the horse's weight will be on its forequarters, disengaging its ability to push off its hindquarters and rear.\\nNever pull down and back. This can cause you or the horse to flip over.\"}, {\"编号\": 9, \"标题\": \"Try to stay on a bolting horse.\", \"描述\": \"If you lose control of the horse, do your best to stay with the horse's motion and to gradually slow and calm your mount. Most horses will eventually slow down and stop, even if they've been running wild. Hold on mostly with your thighs, using your own balance to stay with the horse's motion.\\nHolding on with your calves can cue the horse to increase its speed.\\nIf there's no way you can stay on the horse, start planning to jump and roll.\"}], \"小提示\": [\"Prevent your horse from bolting by having him or her move in tight circles until he slows down. Don't make the circles so tight that the horse falls over.\\n\", \"Ride with a mobile phone, fully charged but turned off to avoid spooking the horse. Keep the numbers of the horse yard and a local veterinarian. Keep the phone in its case and clipped to your belt holder or in an ankle case. Do not keep the phone attached to the saddle since the horse may run off.\\n\", \"If your horse is upset, try calming it by patting its neck and talking to it in a positive, calm tone of voice.\\n\"], \"注意事项\": [\"Check the weather before you ride. Cancel the ride if it looks like there will be a storm, severe rain, or reduced visibility.\\n\", \"A serious impact will ruin your helmet, even if it looks fine. Many helmet companies will replace your helmet for free.\\n\", \"Never ride alone or at night. It's safer to ride with supervision.\\n\", \"Keep an eye out for holes as you ride to avoid tripping.\\n\", \"Avoid riding on a road, as you and your horse could be hit by a car.\\n\", \"If you're a kid, never ride without adult supervision. Riding without adult supervision is a good way for accidents to happen.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,085 | How to Avoid Injury on a Skateboard | 1. Checking Your Gear
1-1. Safety check your board before riding it.
Nuts and bolts should regularly be examined to ensure that they are not loose. It's important to check that the nuts that attach your wheels to the axle are securely fastened. These nuts should be tightened to the point where they can no longer turn (but not hinder the ability for wheels to move). You should tighten these bolts with a Phillips Head Screwdriver or a Socket Wrench.
1-2. Adjust the trucks.
These are the metal pieces that keep your wheels in place and they are secured by the kingpin bolt. Turn your board upside down, and adjust the nut in the middle of each truck counter clockwise with a half of a quarter turn to tighten it. The tighter your kingpin bolt, the more security you will have when skating. If you are a beginner, keep those trucks tightly bolted.
If you are unsure about how to adjust your trucks by maneuvering the kingpin bolt, visit your local skate shop with your board, and ask them to show you.
1-3. Wear protective gear.
Whether you're a professional skater or a novice to the sport, protective gear is essential if you want to skate safely. Wearing a helmet might not earn you cool points, but it will keep you safe and even protect you from getting a concussion if you fall and land on your head. It's best to protect all areas that are exposed, including your head, knees, and wrists.
Wrist pads, gloves, knee pads, and helmets are a good place to start if you want to purchase protective gear. They won't stop you from skids and falls, but they will protect exposed parts and prevent more serious injuries.
Helmets should have a buckle strap and fit around your head snugly. Be sure to get a helmet that is specifically made for skateboarders.
2. Riding Safely
2-1. Pick a safe place to ride.
This is one of the most important decisions when it comes to skateboarding. It's best to skate on flat surfaces that are clear of rocks, ruts, and other debris. Make sure that there aren't any cars around that could knock you over.
Great places to skate safely include empty driveways or car parks, specialized skate parks, or empty pools that have not run into disarray. Remember to familiarize yourself with the different surfaces before you skate, and to always be on the look out for cars, other skateboarders, and people.
2-2. Check weather conditions.
Don't skate on wet or icy roads. You will be more likely to loose your balance and fall over.
2-3. Warm up and stretch.
Loosen up stiff muscles by doing some gentle stretches before you start skating. Rotate your neck and shoulders, roll out your ankles, and stretch your calves. After stretching, ride around on your board for a little while to get your muscles warmed up before doing any tricks. Warming up your body before exercising is an important way to prevent serious injury because it promotes blood flow to the muscles, and gradually builds up your heart rate.
2-4. Watch your speed.
It's important that as a beginner skater you avoid traveling too fast, or skating down steep hills.
2-5. Don't skate beyond your ability.
If you are new to the sport, begin with mastering the basics. Once you feel more confident, you can take more risks. While skateboarding is about stepping outside of your comfort zone, you should always trust your gut. If a trick doesn't feel right, don't try it until you are ready.
2-6. Make sure your phone is charged.
In the case of an emergency situation, it's important to be able to contact emergency services or people who can help you. Keep your phone battery fully charged, and make sure you have the number of your local ambulance service.
3. Trying out Bailing and Falling Techniques
3-1. Run-out to avoid falls.
You might be able to prevent a fall by getting off the skateboard and running. Jump off your board by placing your back foot onto the ground in front of the skateboard, and following with your front foot. Begin running in the direction that you were traveling in and only stop the board once you have slowed down and regained control.
Practice your running technique from a stationary skateboard first. Once you have got the hang of this, try running from a moving board, in a quiet space. Only try this at the skate park after lots of practice.
3-2. Bail out when you need to.
Bailing is when you opt out of a trick before you get hurt. If you know that you're about to fall hard, you can try and stop the trick before it's too late, and jump off your board. Rather a bruised ego, than a bruised leg!
It is important to kick your board away when bailing, as you don't want to land back on your board and slip over. If you kick forward there is a greater chance that you will land back on the board, so always kick the board behind you by kicking your legs back.
Bailing isn't good for your board deck, and it will cause scratches and chips. However, it is better to bail and chip your board, than to not bail and hurt yourself.
3-3. Fall correctly.
If a fall is inevitable, you need to use all your limbs to soften the impact. It is important to keep your arms and legs loose so that they can absorb the shock of the fall.
If you stiffen your body, there is a greater chance of you breaking bones. Keep those limbs loose!
Don't break falls by using only your outstretched arms. Wrist injuries are rife in skateboarders, and this is going to hurt or cause you to break your wrists.
3-4. Break falls with your knees if you are skating on a ramp.
It's a good idea to wear knee-pads and if you are going to fall whilst on a ramp, always fall on your knees. This will cause you to slide down the ramp, and avoid serious injury.
3-5. Roll after a fall.
Rolling distributes the impact of a fall and prevents serious injury. Remember to shield your face with your arms and aim to land on your back or shoulders.
3-6. Keep practicing your falls.
Practice falling correctly on a soft surface before you hit the skate park. This way you'll be prepared for future falls and falling safely will become second nature to you.
Tips
If you're skating alone, always have a phone on you.
Never try anything out of your skill level, it can result in serious injuries.
If you are a beginner, go to the skate park early in the morning. It will be less busy, and you will have more time and space to practice your tricks.
Warnings
Try to avoid hitting joints as often as possible.
When you fall, the three most important places to avoid getting hit are your head, spine, and knees.
Wear appropriate padding and protection. Helmets are strongly recommended for everyone.
| {
"create_time": "20230517 10:49:12",
"回答明细": "{\"回答\": \"1. Checking Your Gear\\n1-1. Safety check your board before riding it.\\nNuts and bolts should regularly be examined to ensure that they are not loose. It's important to check that the nuts that attach your wheels to the axle are securely fastened. These nuts should be tightened to the point where they can no longer turn (but not hinder the ability for wheels to move). You should tighten these bolts with a Phillips Head Screwdriver or a Socket Wrench.\\n1-2. Adjust the trucks.\\nThese are the metal pieces that keep your wheels in place and they are secured by the kingpin bolt. Turn your board upside down, and adjust the nut in the middle of each truck counter clockwise with a half of a quarter turn to tighten it. The tighter your kingpin bolt, the more security you will have when skating. If you are a beginner, keep those trucks tightly bolted.\\nIf you are unsure about how to adjust your trucks by maneuvering the kingpin bolt, visit your local skate shop with your board, and ask them to show you.\\n1-3. Wear protective gear.\\nWhether you're a professional skater or a novice to the sport, protective gear is essential if you want to skate safely. Wearing a helmet might not earn you cool points, but it will keep you safe and even protect you from getting a concussion if you fall and land on your head. It's best to protect all areas that are exposed, including your head, knees, and wrists.\\nWrist pads, gloves, knee pads, and helmets are a good place to start if you want to purchase protective gear. They won't stop you from skids and falls, but they will protect exposed parts and prevent more serious injuries.\\nHelmets should have a buckle strap and fit around your head snugly. Be sure to get a helmet that is specifically made for skateboarders.\\n2. Riding Safely\\n2-1. Pick a safe place to ride.\\nThis is one of the most important decisions when it comes to skateboarding. It's best to skate on flat surfaces that are clear of rocks, ruts, and other debris. Make sure that there aren't any cars around that could knock you over.\\nGreat places to skate safely include empty driveways or car parks, specialized skate parks, or empty pools that have not run into disarray. Remember to familiarize yourself with the different surfaces before you skate, and to always be on the look out for cars, other skateboarders, and people.\\n2-2. Check weather conditions.\\nDon't skate on wet or icy roads. You will be more likely to loose your balance and fall over.\\n2-3. Warm up and stretch.\\nLoosen up stiff muscles by doing some gentle stretches before you start skating. Rotate your neck and shoulders, roll out your ankles, and stretch your calves. After stretching, ride around on your board for a little while to get your muscles warmed up before doing any tricks. Warming up your body before exercising is an important way to prevent serious injury because it promotes blood flow to the muscles, and gradually builds up your heart rate.\\n2-4. Watch your speed.\\nIt's important that as a beginner skater you avoid traveling too fast, or skating down steep hills.\\n2-5. Don't skate beyond your ability.\\nIf you are new to the sport, begin with mastering the basics. Once you feel more confident, you can take more risks. While skateboarding is about stepping outside of your comfort zone, you should always trust your gut. If a trick doesn't feel right, don't try it until you are ready.\\n2-6. Make sure your phone is charged.\\nIn the case of an emergency situation, it's important to be able to contact emergency services or people who can help you. Keep your phone battery fully charged, and make sure you have the number of your local ambulance service.\\n3. Trying out Bailing and Falling Techniques\\n3-1. Run-out to avoid falls.\\nYou might be able to prevent a fall by getting off the skateboard and running. Jump off your board by placing your back foot onto the ground in front of the skateboard, and following with your front foot. Begin running in the direction that you were traveling in and only stop the board once you have slowed down and regained control.\\nPractice your running technique from a stationary skateboard first. Once you have got the hang of this, try running from a moving board, in a quiet space. Only try this at the skate park after lots of practice.\\n3-2. Bail out when you need to.\\nBailing is when you opt out of a trick before you get hurt. If you know that you're about to fall hard, you can try and stop the trick before it's too late, and jump off your board. Rather a bruised ego, than a bruised leg!\\nIt is important to kick your board away when bailing, as you don't want to land back on your board and slip over. If you kick forward there is a greater chance that you will land back on the board, so always kick the board behind you by kicking your legs back.\\nBailing isn't good for your board deck, and it will cause scratches and chips. However, it is better to bail and chip your board, than to not bail and hurt yourself.\\n3-3. Fall correctly.\\nIf a fall is inevitable, you need to use all your limbs to soften the impact. It is important to keep your arms and legs loose so that they can absorb the shock of the fall. \\nIf you stiffen your body, there is a greater chance of you breaking bones. Keep those limbs loose!\\nDon't break falls by using only your outstretched arms. Wrist injuries are rife in skateboarders, and this is going to hurt or cause you to break your wrists.\\n3-4. Break falls with your knees if you are skating on a ramp.\\nIt's a good idea to wear knee-pads and if you are going to fall whilst on a ramp, always fall on your knees. This will cause you to slide down the ramp, and avoid serious injury.\\n3-5. Roll after a fall.\\nRolling distributes the impact of a fall and prevents serious injury. Remember to shield your face with your arms and aim to land on your back or shoulders.\\n3-6. Keep practicing your falls.\\nPractice falling correctly on a soft surface before you hit the skate park. This way you'll be prepared for future falls and falling safely will become second nature to you.\\nTips\\nIf you're skating alone, always have a phone on you.\\nNever try anything out of your skill level, it can result in serious injuries.\\nIf you are a beginner, go to the skate park early in the morning. It will be less busy, and you will have more time and space to practice your tricks.\\nWarnings\\nTry to avoid hitting joints as often as possible.\\nWhen you fall, the three most important places to avoid getting hit are your head, spine, and knees.\\nWear appropriate padding and protection. Helmets are strongly recommended for everyone.\\n\", \"简要回答\": \"Skateboarding is a popular but sometimes risky sport. It's a great cardio workout and can be lots of fun, but a few falls and bruises are also part of the game. However, there are a few tips and tricks that can help you to avoid serious injury. Falling correctly can mean the difference between a serious injury, or a minor bruise. Skaters need to be as good at falling as they are at skating.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Checking Your Gear\", \"步骤\": [{\"编号\": 1, \"标题\": \"Safety check your board before riding it.\", \"描述\": \"Nuts and bolts should regularly be examined to ensure that they are not loose. It's important to check that the nuts that attach your wheels to the axle are securely fastened. These nuts should be tightened to the point where they can no longer turn (but not hinder the ability for wheels to move). You should tighten these bolts with a Phillips Head Screwdriver or a Socket Wrench.\"}, {\"编号\": 2, \"标题\": \"Adjust the trucks.\", \"描述\": \"These are the metal pieces that keep your wheels in place and they are secured by the kingpin bolt. Turn your board upside down, and adjust the nut in the middle of each truck counter clockwise with a half of a quarter turn to tighten it. The tighter your kingpin bolt, the more security you will have when skating. If you are a beginner, keep those trucks tightly bolted.\\nIf you are unsure about how to adjust your trucks by maneuvering the kingpin bolt, visit your local skate shop with your board, and ask them to show you.\"}, {\"编号\": 3, \"标题\": \"Wear protective gear.\", \"描述\": \"Whether you're a professional skater or a novice to the sport, protective gear is essential if you want to skate safely. Wearing a helmet might not earn you cool points, but it will keep you safe and even protect you from getting a concussion if you fall and land on your head. It's best to protect all areas that are exposed, including your head, knees, and wrists.\\nWrist pads, gloves, knee pads, and helmets are a good place to start if you want to purchase protective gear. They won't stop you from skids and falls, but they will protect exposed parts and prevent more serious injuries.\\nHelmets should have a buckle strap and fit around your head snugly. Be sure to get a helmet that is specifically made for skateboarders.\"}]}, {\"编号\": 2, \"标题\": \"Riding Safely\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick a safe place to ride.\", \"描述\": \"This is one of the most important decisions when it comes to skateboarding. It's best to skate on flat surfaces that are clear of rocks, ruts, and other debris. Make sure that there aren't any cars around that could knock you over.\\nGreat places to skate safely include empty driveways or car parks, specialized skate parks, or empty pools that have not run into disarray. Remember to familiarize yourself with the different surfaces before you skate, and to always be on the look out for cars, other skateboarders, and people.\"}, {\"编号\": 2, \"标题\": \"Check weather conditions.\", \"描述\": \"Don't skate on wet or icy roads. You will be more likely to loose your balance and fall over.\"}, {\"编号\": 3, \"标题\": \"Warm up and stretch.\", \"描述\": \"Loosen up stiff muscles by doing some gentle stretches before you start skating. Rotate your neck and shoulders, roll out your ankles, and stretch your calves. After stretching, ride around on your board for a little while to get your muscles warmed up before doing any tricks. Warming up your body before exercising is an important way to prevent serious injury because it promotes blood flow to the muscles, and gradually builds up your heart rate.\"}, {\"编号\": 4, \"标题\": \"Watch your speed.\", \"描述\": \"It's important that as a beginner skater you avoid traveling too fast, or skating down steep hills.\"}, {\"编号\": 5, \"标题\": \"Don't skate beyond your ability.\", \"描述\": \"If you are new to the sport, begin with mastering the basics. Once you feel more confident, you can take more risks. While skateboarding is about stepping outside of your comfort zone, you should always trust your gut. If a trick doesn't feel right, don't try it until you are ready.\"}, {\"编号\": 6, \"标题\": \"Make sure your phone is charged.\", \"描述\": \"In the case of an emergency situation, it's important to be able to contact emergency services or people who can help you. Keep your phone battery fully charged, and make sure you have the number of your local ambulance service.\"}]}, {\"编号\": 3, \"标题\": \"Trying out Bailing and Falling Techniques\", \"步骤\": [{\"编号\": 1, \"标题\": \"Run-out to avoid falls.\", \"描述\": \"You might be able to prevent a fall by getting off the skateboard and running. Jump off your board by placing your back foot onto the ground in front of the skateboard, and following with your front foot. Begin running in the direction that you were traveling in and only stop the board once you have slowed down and regained control.\\nPractice your running technique from a stationary skateboard first. Once you have got the hang of this, try running from a moving board, in a quiet space. Only try this at the skate park after lots of practice.\"}, {\"编号\": 2, \"标题\": \"Bail out when you need to.\", \"描述\": \"Bailing is when you opt out of a trick before you get hurt. If you know that you're about to fall hard, you can try and stop the trick before it's too late, and jump off your board. Rather a bruised ego, than a bruised leg!\\nIt is important to kick your board away when bailing, as you don't want to land back on your board and slip over. If you kick forward there is a greater chance that you will land back on the board, so always kick the board behind you by kicking your legs back.\\nBailing isn't good for your board deck, and it will cause scratches and chips. However, it is better to bail and chip your board, than to not bail and hurt yourself.\"}, {\"编号\": 3, \"标题\": \"Fall correctly.\", \"描述\": \"If a fall is inevitable, you need to use all your limbs to soften the impact. It is important to keep your arms and legs loose so that they can absorb the shock of the fall. \\nIf you stiffen your body, there is a greater chance of you breaking bones. Keep those limbs loose!\\nDon't break falls by using only your outstretched arms. Wrist injuries are rife in skateboarders, and this is going to hurt or cause you to break your wrists.\"}, {\"编号\": 4, \"标题\": \"Break falls with your knees if you are skating on a ramp.\", \"描述\": \"It's a good idea to wear knee-pads and if you are going to fall whilst on a ramp, always fall on your knees. This will cause you to slide down the ramp, and avoid serious injury.\"}, {\"编号\": 5, \"标题\": \"Roll after a fall.\", \"描述\": \"Rolling distributes the impact of a fall and prevents serious injury. Remember to shield your face with your arms and aim to land on your back or shoulders.\"}, {\"编号\": 6, \"标题\": \"Keep practicing your falls.\", \"描述\": \"Practice falling correctly on a soft surface before you hit the skate park. This way you'll be prepared for future falls and falling safely will become second nature to you.\"}], \"小提示\": [\"If you're skating alone, always have a phone on you.\\n\", \"Never try anything out of your skill level, it can result in serious injuries.\\n\", \"If you are a beginner, go to the skate park early in the morning. It will be less busy, and you will have more time and space to practice your tricks.\\n\"], \"注意事项\": [\"Try to avoid hitting joints as often as possible.\\n\", \"When you fall, the three most important places to avoid getting hit are your head, spine, and knees.\\n\", \"Wear appropriate padding and protection. Helmets are strongly recommended for everyone.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,086 | How to Avoid Insect Bites While Sleeping | 1. Stopping Bug Bites at Home
1-1. Determine what's biting you.
You will be able to prevent future bites if you know what sort of bugs you're dealing with. Bed bug bites, most common around the home, are large, splotchy, red bites. If you've ever been bitten by a mosquito, bed bug bites look very similar.
Flea bites will be smaller red bites. They often appear around the ankles or lower legs. If you have pets, get them checked for fleas. You can pick up a flea medication at your local veterinarian office.
Bites from lice will appear in your hair. You may not be able to see them, so have a friend or family member check for you. They are red and itchy. These bites can also appear in other areas which have body hair.
You don't want to mistake other irritants for bug bites. Allergies cause similar redness and swelling, as do toxic chemicals such as pesticides or solvents. Emotional stress and anxiety can also cause similar breakouts.
1-2. Change your sheets.
To prevent insects from getting into bed and biting you at night, wash and change your sheets often. Your dead skin cells will fill your bed, and these cells will attract insects. Washing your sheets every other week isn't terrible, but a weekly cleaning is ideal.
Even if you cannot see the bugs in your bed, they can definitely be present. Tiny microscopic bugs called dust mites may be biting you at night. These bugs are attracted to the dead skin cells that stick to dirty sheets.
Use hot, soapy water to get a deep clean on your sheets. Make sure that you let them dry completely in the dryer. Moist sheets can collect mold.
If you've washed your sheets and you're still finding bites or insects in your bed, buy new sheets. It's a bit of an investment, but you'll be thankful in the long haul.
Try moving your bed frame away from the wall. Even a few inches of space can be helpful. You'll reduce the ability for bugs to move between the wall and your bed.
1-3. Tuck your sheets between the mattress and the box spring.
Most bugs will scurry into any opening in a bed that you leave for them. It's best, therefore, to eliminate any area that they could nest in. Don't let your sheets drape onto the ground.
Remember that bed bugs cannot fly or jump. You can take advantage of their fairly limited mobility by tucking your sheets in.
If you have dust mites, however, you actually don't want to make your bed. If you leave your bed unmade, you'll remove moisture from your sheets and mattress. Eventually, the mites will dehydrate and die. Dust mites need humidity to survive, so any dry environment will kill them.
1-4. Vacuum thoroughly and regularly.
It isn't enough just eradicate bugs from your bed itself. You'll need to use a vacuum to kill any remaining bugs. You also want to pick up scrap particles from your carpet. Any extra detritus will attract bugs into your area. Vacuum often to ensure that your carpet will be free of creatures in the future.
Get an attachment for the vacuum to access hard to reach places. This could include the space behind your headboard or along the tack strips at the edge of your carpet. Be sure to move your bed from its usual location. You need to clean the entirety of your carpeted floor.
If you don't have carpet, you can use a mop with soap and water to clean the area around your bed.
1-5. Eliminate standing water from your home.
Even if you don't have a pool or another body of water near your house, you may still be attracting bugs to your property. Mosquitos lay eggs their eggs near sources of water, so they will take advantage of any liquid that could be out in your home.
Drill holes in open containers, such as trash cans, that may be collecting water in them.
Change birdbaths and pets' water bowls as often as you can. These are breeding grounds for mosquitos to be laying eggs.
Don't leave pots, pans, or full glasses of water out.
2. Taking Larger Preventative Measures at Home
2-1. Have your blankets and comforters professionally cleaned.
Taking these larger items to your local dry cleaners for a full cleaning or treatment can prevent future infestations. Inform them of your concerns. Many cleaners will have processes and relatively safe chemicals to discourage bugs from nesting in the fabric.
For more severe cases of insect infestation, call a professional cleaning service to come to your home and eliminate the bugs. Don't take this step unless you're confident that you have bugs living in your bed, however, as it can be quite expensive.
You can invest in a mattress encasement that is designed to fend off bed bugs. This encasement wraps around the entirety of your mattress and contains infestations. Any bugs trapped within the encasement will die off.
2-2. Switch out your bed frame.
You may not have to worry about this preventative measure unless you're suffering from a bad case of bites. Bugs often hide within wooden frames, so changing to a metal frame may eliminate them from your bedroom. Wooden frames also sit closer to the floor, giving bugs easy access to traveling from the floor into your bed.
You also want to avoid a bed with a headboard, if you can. Headboards are breeding grounds for insects, and they'll be able to easily slip through the porous wood and into your sheets. If you need a headboard to sleep, try using a metal one instead.
2-3. Seal your home well.
If you can stop bugs from entering your home, you'll prevent them from biting you at night. You also will avoid paying exorbitant prices for new furniture or professional cleaning.
Close cracks and crevices near bare plumbing or wiring. Smaller bugs can travel easily through these narrow paths.
Get quality silicone or acrylic latex caulk to fill smaller holes around doors or windows. If your hole is any larger, you may need a sturdier filling, such as sheetrock or mortar.
Because the insects biting you are likely very small, mesh screens on your doors and windows probably won't do much. Keep these openings closed when you can.
Improving your general sanitation can help your bug problem. Don't leave dishes sitting out overnight and always clean up any spilled food crumbs.
2-4. Seek help with a professional exterminator.
If you're having trouble permanently eradicating your bug problem, you may want to call a specialist. Professional pest control companies generally use a mixture of steam treatment and insecticide. Starting with a steam treatment works best; your insecticides will kill any bugs that the steam misses.
Make sure that your professional is using an insecticide with d-phenothrin as its active ingredient. D-phenothrin's major use is in the killing of small nuisance insects, such as bed bugs and ticks. It's more than likely that these sorts of creatures are the problem.
If you don't want to pay for an exterminator, you can try doing a steam treatment yourself. You'll have to purchase your own cleaner. Make sure that it produces a low vapor, high-temperature steam.
Stand as close to the bugs as you can. Move at a rate close to one inch per 10 seconds. Anything quicker than this might become nonlethal for your pests.
3. Preventing Bites in the Wild
3-1. Find a camping site in a bug-free area.
Figure out where insects traditionally gather. You may be able to avoid dealing with them while you're in the great outdoors. While bugs can be present anywhere, they generally surround bodies of stagnant water. When camping in warm, moist climates, you'll definitely want to avoid still pools and lakes.
A campsite on higher ground is advisable when searching for a spot. Pitching your tent on a hillside is advisable. Avoiding low, flat areas will distance you from any large stagnant bodies of water.
Stick to higher ground, even if your area is fairly dry. Any rainfall, even if it is minimal, will attract more bugs to your area.
3-2. Invest in a waterproof tent.
When using a traditional tent without as much protection from the elements, bugs can fly into your shelter with a bit more ease. A waterproof tent, while more expensive, does a great job keeping bugs out. This will eliminate the number of bites that you will get while sleeping.
Waterproof tents, while thicker, have more breathability than a traditional tent. This means you won't notice the larger area of protection that surrounds them. Fresh air will flow in and out easily.
3-3. Buy mosquito netting.
In addition to a waterproof tent, you may want to invest in preventative bug netting. These netting systems are great for protecting against bug bites during the day. These will fit nicely around a hammock. You'll be able to rest easily while napping.
You can try a free-standing mosquito net. They are basically small tents, held together by metal or plastic frames that can be easily put away. You fit them nicely into a larger tent so that once you zip up the outside of the primary tent, you won't let bugs in.
If you aren't camping with a tent, you can use a wedge mosquito net. The net hangs from two suspension points, draping over the sleeping bag or cot that you've brought to the outdoors. This brand of net is easy to set up and quite inexpensive.
3-4. Apply a bug repellent before you sleep.
Be sure that you're using a product that's safe for your skin, as certain repellents are made for the air. Choosing products with the active ingredients DEET or picaridin are often the most successful.
You need to be cautious before using any bug spray. Do not spray in an enclosed area, such as your tent. Only apply to exposed skin; you don't want to spray underneath your clothing.
If you want to apply bug spray to your face, spray into your hands first, and then rub the spray onto your face. Spraying directly into your eyes is a bad idea.
Always check the label of your repellent before using it on your skin. Using the wrong product can be extremely toxic and dangerous.
Explore more natural ways of keeping insects away by creating a natural bug repellent. From lemon eucalyptus oil to vanilla extract, you can use a wide range of easily accessible products and create simple concoctions.
It may take you a little while to perfect these recipes. Remember that it's a good way to avoid releasing toxic chemicals into the atmosphere.
3-5. Burn sage.
Toss a stick of sage onto your campfire just before you go to bed to ward bugs away. Most people find the smell soothing, and it's a good way to avoid spraying chemicals around your campsite area.
You can throw fresh or dried sage onto the fire. Hang them in a cool, dry area for a week to let them dry fully. Dried sage can also be used to kindle your fire.
Other herbs, such as lavender and mint, can also be used for similar results.
3-6. Cover up your body.
Don't allow your skin to show while out in the woods. This invites bites from a large number of bugs.Mosquitos, in particular, will feed upon supple flesh. While the heat may sway you from layering up, you'll be thankful when you aren't scratching at any painful bites.
Make sure that you're wearing long pants while you sleep, as well as socks. Pull your socks over your pants, so bugs can't get into the legs of your pajamas.
You'll also want to wear long sleeves, and you should tuck your long sleeve shirt into your waist.
All of your sleeping gear should be tight around the ankles, wrists, and your collar. It may be impossible to completely block off your hands and your neck area, but you'll be covering as much skin as you can.
Treat your clothing with permethrin, a great bug repellent for killing unwanted insects.
Tips
If you're currently suffering from insect bites while you sleep, visit a dermatologist and entomologist to determine what type of insects are biting you. This will also help if your problem isn't related to insect bites. Sometimes an allergic reaction to the type of bedding that you use may result in hives that appear to be insect bites.
Warnings
If you do have any comforters or blankets treated with chemicals, do not have them make direct contact with your skin when sleeping. Although some of these chemicals are mild and non-toxic, it is best to avoid the possibility of an allergic reaction.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Stopping Bug Bites at Home\\n1-1. Determine what's biting you.\\nYou will be able to prevent future bites if you know what sort of bugs you're dealing with. Bed bug bites, most common around the home, are large, splotchy, red bites. If you've ever been bitten by a mosquito, bed bug bites look very similar.\\nFlea bites will be smaller red bites. They often appear around the ankles or lower legs. If you have pets, get them checked for fleas. You can pick up a flea medication at your local veterinarian office.\\nBites from lice will appear in your hair. You may not be able to see them, so have a friend or family member check for you. They are red and itchy. These bites can also appear in other areas which have body hair.\\nYou don't want to mistake other irritants for bug bites. Allergies cause similar redness and swelling, as do toxic chemicals such as pesticides or solvents. Emotional stress and anxiety can also cause similar breakouts.\\n1-2. Change your sheets.\\nTo prevent insects from getting into bed and biting you at night, wash and change your sheets often. Your dead skin cells will fill your bed, and these cells will attract insects. Washing your sheets every other week isn't terrible, but a weekly cleaning is ideal.\\nEven if you cannot see the bugs in your bed, they can definitely be present. Tiny microscopic bugs called dust mites may be biting you at night. These bugs are attracted to the dead skin cells that stick to dirty sheets.\\nUse hot, soapy water to get a deep clean on your sheets. Make sure that you let them dry completely in the dryer. Moist sheets can collect mold.\\nIf you've washed your sheets and you're still finding bites or insects in your bed, buy new sheets. It's a bit of an investment, but you'll be thankful in the long haul.\\nTry moving your bed frame away from the wall. Even a few inches of space can be helpful. You'll reduce the ability for bugs to move between the wall and your bed.\\n1-3. Tuck your sheets between the mattress and the box spring.\\nMost bugs will scurry into any opening in a bed that you leave for them. It's best, therefore, to eliminate any area that they could nest in. Don't let your sheets drape onto the ground.\\nRemember that bed bugs cannot fly or jump. You can take advantage of their fairly limited mobility by tucking your sheets in.\\nIf you have dust mites, however, you actually don't want to make your bed. If you leave your bed unmade, you'll remove moisture from your sheets and mattress. Eventually, the mites will dehydrate and die. Dust mites need humidity to survive, so any dry environment will kill them.\\n1-4. Vacuum thoroughly and regularly.\\nIt isn't enough just eradicate bugs from your bed itself. You'll need to use a vacuum to kill any remaining bugs. You also want to pick up scrap particles from your carpet. Any extra detritus will attract bugs into your area. Vacuum often to ensure that your carpet will be free of creatures in the future.\\nGet an attachment for the vacuum to access hard to reach places. This could include the space behind your headboard or along the tack strips at the edge of your carpet. Be sure to move your bed from its usual location. You need to clean the entirety of your carpeted floor.\\nIf you don't have carpet, you can use a mop with soap and water to clean the area around your bed.\\n1-5. Eliminate standing water from your home.\\nEven if you don't have a pool or another body of water near your house, you may still be attracting bugs to your property. Mosquitos lay eggs their eggs near sources of water, so they will take advantage of any liquid that could be out in your home.\\nDrill holes in open containers, such as trash cans, that may be collecting water in them.\\nChange birdbaths and pets' water bowls as often as you can. These are breeding grounds for mosquitos to be laying eggs.\\nDon't leave pots, pans, or full glasses of water out.\\n2. Taking Larger Preventative Measures at Home\\n2-1. Have your blankets and comforters professionally cleaned.\\nTaking these larger items to your local dry cleaners for a full cleaning or treatment can prevent future infestations. Inform them of your concerns. Many cleaners will have processes and relatively safe chemicals to discourage bugs from nesting in the fabric.\\nFor more severe cases of insect infestation, call a professional cleaning service to come to your home and eliminate the bugs. Don't take this step unless you're confident that you have bugs living in your bed, however, as it can be quite expensive.\\nYou can invest in a mattress encasement that is designed to fend off bed bugs. This encasement wraps around the entirety of your mattress and contains infestations. Any bugs trapped within the encasement will die off.\\n2-2. Switch out your bed frame.\\nYou may not have to worry about this preventative measure unless you're suffering from a bad case of bites. Bugs often hide within wooden frames, so changing to a metal frame may eliminate them from your bedroom. Wooden frames also sit closer to the floor, giving bugs easy access to traveling from the floor into your bed.\\nYou also want to avoid a bed with a headboard, if you can. Headboards are breeding grounds for insects, and they'll be able to easily slip through the porous wood and into your sheets. If you need a headboard to sleep, try using a metal one instead.\\n2-3. Seal your home well.\\nIf you can stop bugs from entering your home, you'll prevent them from biting you at night. You also will avoid paying exorbitant prices for new furniture or professional cleaning.\\nClose cracks and crevices near bare plumbing or wiring. Smaller bugs can travel easily through these narrow paths.\\nGet quality silicone or acrylic latex caulk to fill smaller holes around doors or windows. If your hole is any larger, you may need a sturdier filling, such as sheetrock or mortar.\\nBecause the insects biting you are likely very small, mesh screens on your doors and windows probably won't do much. Keep these openings closed when you can.\\nImproving your general sanitation can help your bug problem. Don't leave dishes sitting out overnight and always clean up any spilled food crumbs.\\n2-4. Seek help with a professional exterminator.\\nIf you're having trouble permanently eradicating your bug problem, you may want to call a specialist. Professional pest control companies generally use a mixture of steam treatment and insecticide. Starting with a steam treatment works best; your insecticides will kill any bugs that the steam misses.\\nMake sure that your professional is using an insecticide with d-phenothrin as its active ingredient. D-phenothrin's major use is in the killing of small nuisance insects, such as bed bugs and ticks. It's more than likely that these sorts of creatures are the problem.\\nIf you don't want to pay for an exterminator, you can try doing a steam treatment yourself. You'll have to purchase your own cleaner. Make sure that it produces a low vapor, high-temperature steam.\\nStand as close to the bugs as you can. Move at a rate close to one inch per 10 seconds. Anything quicker than this might become nonlethal for your pests.\\n3. Preventing Bites in the Wild\\n3-1. Find a camping site in a bug-free area.\\nFigure out where insects traditionally gather. You may be able to avoid dealing with them while you're in the great outdoors. While bugs can be present anywhere, they generally surround bodies of stagnant water. When camping in warm, moist climates, you'll definitely want to avoid still pools and lakes.\\nA campsite on higher ground is advisable when searching for a spot. Pitching your tent on a hillside is advisable. Avoiding low, flat areas will distance you from any large stagnant bodies of water.\\nStick to higher ground, even if your area is fairly dry. Any rainfall, even if it is minimal, will attract more bugs to your area.\\n3-2. Invest in a waterproof tent.\\nWhen using a traditional tent without as much protection from the elements, bugs can fly into your shelter with a bit more ease. A waterproof tent, while more expensive, does a great job keeping bugs out. This will eliminate the number of bites that you will get while sleeping.\\nWaterproof tents, while thicker, have more breathability than a traditional tent. This means you won't notice the larger area of protection that surrounds them. Fresh air will flow in and out easily.\\n3-3. Buy mosquito netting.\\nIn addition to a waterproof tent, you may want to invest in preventative bug netting. These netting systems are great for protecting against bug bites during the day. These will fit nicely around a hammock. You'll be able to rest easily while napping.\\nYou can try a free-standing mosquito net. They are basically small tents, held together by metal or plastic frames that can be easily put away. You fit them nicely into a larger tent so that once you zip up the outside of the primary tent, you won't let bugs in.\\nIf you aren't camping with a tent, you can use a wedge mosquito net. The net hangs from two suspension points, draping over the sleeping bag or cot that you've brought to the outdoors. This brand of net is easy to set up and quite inexpensive.\\n3-4. Apply a bug repellent before you sleep.\\nBe sure that you're using a product that's safe for your skin, as certain repellents are made for the air. Choosing products with the active ingredients DEET or picaridin are often the most successful.\\nYou need to be cautious before using any bug spray. Do not spray in an enclosed area, such as your tent. Only apply to exposed skin; you don't want to spray underneath your clothing.\\nIf you want to apply bug spray to your face, spray into your hands first, and then rub the spray onto your face. Spraying directly into your eyes is a bad idea.\\nAlways check the label of your repellent before using it on your skin. Using the wrong product can be extremely toxic and dangerous.\\nExplore more natural ways of keeping insects away by creating a natural bug repellent. From lemon eucalyptus oil to vanilla extract, you can use a wide range of easily accessible products and create simple concoctions.\\nIt may take you a little while to perfect these recipes. Remember that it's a good way to avoid releasing toxic chemicals into the atmosphere.\\n3-5. Burn sage.\\nToss a stick of sage onto your campfire just before you go to bed to ward bugs away. Most people find the smell soothing, and it's a good way to avoid spraying chemicals around your campsite area.\\nYou can throw fresh or dried sage onto the fire. Hang them in a cool, dry area for a week to let them dry fully. Dried sage can also be used to kindle your fire.\\nOther herbs, such as lavender and mint, can also be used for similar results.\\n3-6. Cover up your body.\\nDon't allow your skin to show while out in the woods. This invites bites from a large number of bugs.Mosquitos, in particular, will feed upon supple flesh. While the heat may sway you from layering up, you'll be thankful when you aren't scratching at any painful bites.\\nMake sure that you're wearing long pants while you sleep, as well as socks. Pull your socks over your pants, so bugs can't get into the legs of your pajamas.\\nYou'll also want to wear long sleeves, and you should tuck your long sleeve shirt into your waist.\\nAll of your sleeping gear should be tight around the ankles, wrists, and your collar. It may be impossible to completely block off your hands and your neck area, but you'll be covering as much skin as you can.\\nTreat your clothing with permethrin, a great bug repellent for killing unwanted insects.\\nTips\\nIf you're currently suffering from insect bites while you sleep, visit a dermatologist and entomologist to determine what type of insects are biting you. This will also help if your problem isn't related to insect bites. Sometimes an allergic reaction to the type of bedding that you use may result in hives that appear to be insect bites.\\nWarnings\\nIf you do have any comforters or blankets treated with chemicals, do not have them make direct contact with your skin when sleeping. Although some of these chemicals are mild and non-toxic, it is best to avoid the possibility of an allergic reaction.\\n\", \"简要回答\": \"If you've woken up with bug bites or will be sleeping in an area with a considerable insect population, there are a few things you can do to prevent bites while asleep. To avoid insect bites while sleeping at home, you'll need to deep clean and change your bedding, kill existing bugs within the home, and seal off your home to prevent further infestations. To avoid insect bites while sleeping in the wild, set up camp as far away from insect breeding grounds as possible, apply bug repellent before going to bed, and sleep in tightly covered or sealed conditions. Whether sleeping inside or outside, you can keep the bites at bay without too much hassle.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Stopping Bug Bites at Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Determine what's biting you.\", \"描述\": \"You will be able to prevent future bites if you know what sort of bugs you're dealing with. Bed bug bites, most common around the home, are large, splotchy, red bites. If you've ever been bitten by a mosquito, bed bug bites look very similar.\\nFlea bites will be smaller red bites. They often appear around the ankles or lower legs. If you have pets, get them checked for fleas. You can pick up a flea medication at your local veterinarian office.\\nBites from lice will appear in your hair. You may not be able to see them, so have a friend or family member check for you. They are red and itchy. These bites can also appear in other areas which have body hair.\\nYou don't want to mistake other irritants for bug bites. Allergies cause similar redness and swelling, as do toxic chemicals such as pesticides or solvents. Emotional stress and anxiety can also cause similar breakouts.\"}, {\"编号\": 2, \"标题\": \"Change your sheets.\", \"描述\": \"To prevent insects from getting into bed and biting you at night, wash and change your sheets often. Your dead skin cells will fill your bed, and these cells will attract insects. Washing your sheets every other week isn't terrible, but a weekly cleaning is ideal.\\nEven if you cannot see the bugs in your bed, they can definitely be present. Tiny microscopic bugs called dust mites may be biting you at night. These bugs are attracted to the dead skin cells that stick to dirty sheets.\\nUse hot, soapy water to get a deep clean on your sheets. Make sure that you let them dry completely in the dryer. Moist sheets can collect mold.\\nIf you've washed your sheets and you're still finding bites or insects in your bed, buy new sheets. It's a bit of an investment, but you'll be thankful in the long haul.\\nTry moving your bed frame away from the wall. Even a few inches of space can be helpful. You'll reduce the ability for bugs to move between the wall and your bed.\"}, {\"编号\": 3, \"标题\": \"Tuck your sheets between the mattress and the box spring.\", \"描述\": \"Most bugs will scurry into any opening in a bed that you leave for them. It's best, therefore, to eliminate any area that they could nest in. Don't let your sheets drape onto the ground.\\nRemember that bed bugs cannot fly or jump. You can take advantage of their fairly limited mobility by tucking your sheets in.\\nIf you have dust mites, however, you actually don't want to make your bed. If you leave your bed unmade, you'll remove moisture from your sheets and mattress. Eventually, the mites will dehydrate and die. Dust mites need humidity to survive, so any dry environment will kill them.\"}, {\"编号\": 4, \"标题\": \"Vacuum thoroughly and regularly.\", \"描述\": \"It isn't enough just eradicate bugs from your bed itself. You'll need to use a vacuum to kill any remaining bugs. You also want to pick up scrap particles from your carpet. Any extra detritus will attract bugs into your area. Vacuum often to ensure that your carpet will be free of creatures in the future.\\nGet an attachment for the vacuum to access hard to reach places. This could include the space behind your headboard or along the tack strips at the edge of your carpet. Be sure to move your bed from its usual location. You need to clean the entirety of your carpeted floor.\\nIf you don't have carpet, you can use a mop with soap and water to clean the area around your bed.\"}, {\"编号\": 5, \"标题\": \"Eliminate standing water from your home.\", \"描述\": \"Even if you don't have a pool or another body of water near your house, you may still be attracting bugs to your property. Mosquitos lay eggs their eggs near sources of water, so they will take advantage of any liquid that could be out in your home.\\nDrill holes in open containers, such as trash cans, that may be collecting water in them.\\nChange birdbaths and pets' water bowls as often as you can. These are breeding grounds for mosquitos to be laying eggs.\\nDon't leave pots, pans, or full glasses of water out.\"}]}, {\"编号\": 2, \"标题\": \"Taking Larger Preventative Measures at Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have your blankets and comforters professionally cleaned.\", \"描述\": \"Taking these larger items to your local dry cleaners for a full cleaning or treatment can prevent future infestations. Inform them of your concerns. Many cleaners will have processes and relatively safe chemicals to discourage bugs from nesting in the fabric.\\nFor more severe cases of insect infestation, call a professional cleaning service to come to your home and eliminate the bugs. Don't take this step unless you're confident that you have bugs living in your bed, however, as it can be quite expensive.\\nYou can invest in a mattress encasement that is designed to fend off bed bugs. This encasement wraps around the entirety of your mattress and contains infestations. Any bugs trapped within the encasement will die off.\"}, {\"编号\": 2, \"标题\": \"Switch out your bed frame.\", \"描述\": \"You may not have to worry about this preventative measure unless you're suffering from a bad case of bites. Bugs often hide within wooden frames, so changing to a metal frame may eliminate them from your bedroom. Wooden frames also sit closer to the floor, giving bugs easy access to traveling from the floor into your bed.\\nYou also want to avoid a bed with a headboard, if you can. Headboards are breeding grounds for insects, and they'll be able to easily slip through the porous wood and into your sheets. If you need a headboard to sleep, try using a metal one instead.\"}, {\"编号\": 3, \"标题\": \"Seal your home well.\", \"描述\": \"If you can stop bugs from entering your home, you'll prevent them from biting you at night. You also will avoid paying exorbitant prices for new furniture or professional cleaning.\\nClose cracks and crevices near bare plumbing or wiring. Smaller bugs can travel easily through these narrow paths.\\nGet quality silicone or acrylic latex caulk to fill smaller holes around doors or windows. If your hole is any larger, you may need a sturdier filling, such as sheetrock or mortar.\\nBecause the insects biting you are likely very small, mesh screens on your doors and windows probably won't do much. Keep these openings closed when you can.\\nImproving your general sanitation can help your bug problem. Don't leave dishes sitting out overnight and always clean up any spilled food crumbs.\"}, {\"编号\": 4, \"标题\": \"Seek help with a professional exterminator.\", \"描述\": \"If you're having trouble permanently eradicating your bug problem, you may want to call a specialist. Professional pest control companies generally use a mixture of steam treatment and insecticide. Starting with a steam treatment works best; your insecticides will kill any bugs that the steam misses.\\nMake sure that your professional is using an insecticide with d-phenothrin as its active ingredient. D-phenothrin's major use is in the killing of small nuisance insects, such as bed bugs and ticks. It's more than likely that these sorts of creatures are the problem.\\nIf you don't want to pay for an exterminator, you can try doing a steam treatment yourself. You'll have to purchase your own cleaner. Make sure that it produces a low vapor, high-temperature steam.\\nStand as close to the bugs as you can. Move at a rate close to one inch per 10 seconds. Anything quicker than this might become nonlethal for your pests.\"}]}, {\"编号\": 3, \"标题\": \"Preventing Bites in the Wild\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a camping site in a bug-free area.\", \"描述\": \"Figure out where insects traditionally gather. You may be able to avoid dealing with them while you're in the great outdoors. While bugs can be present anywhere, they generally surround bodies of stagnant water. When camping in warm, moist climates, you'll definitely want to avoid still pools and lakes.\\nA campsite on higher ground is advisable when searching for a spot. Pitching your tent on a hillside is advisable. Avoiding low, flat areas will distance you from any large stagnant bodies of water.\\nStick to higher ground, even if your area is fairly dry. Any rainfall, even if it is minimal, will attract more bugs to your area.\"}, {\"编号\": 2, \"标题\": \"Invest in a waterproof tent.\", \"描述\": \"When using a traditional tent without as much protection from the elements, bugs can fly into your shelter with a bit more ease. A waterproof tent, while more expensive, does a great job keeping bugs out. This will eliminate the number of bites that you will get while sleeping.\\nWaterproof tents, while thicker, have more breathability than a traditional tent. This means you won't notice the larger area of protection that surrounds them. Fresh air will flow in and out easily.\"}, {\"编号\": 3, \"标题\": \"Buy mosquito netting.\", \"描述\": \"In addition to a waterproof tent, you may want to invest in preventative bug netting. These netting systems are great for protecting against bug bites during the day. These will fit nicely around a hammock. You'll be able to rest easily while napping.\\nYou can try a free-standing mosquito net. They are basically small tents, held together by metal or plastic frames that can be easily put away. You fit them nicely into a larger tent so that once you zip up the outside of the primary tent, you won't let bugs in.\\nIf you aren't camping with a tent, you can use a wedge mosquito net. The net hangs from two suspension points, draping over the sleeping bag or cot that you've brought to the outdoors. This brand of net is easy to set up and quite inexpensive.\"}, {\"编号\": 4, \"标题\": \"Apply a bug repellent before you sleep.\", \"描述\": \"Be sure that you're using a product that's safe for your skin, as certain repellents are made for the air. Choosing products with the active ingredients DEET or picaridin are often the most successful.\\nYou need to be cautious before using any bug spray. Do not spray in an enclosed area, such as your tent. Only apply to exposed skin; you don't want to spray underneath your clothing.\\nIf you want to apply bug spray to your face, spray into your hands first, and then rub the spray onto your face. Spraying directly into your eyes is a bad idea.\\nAlways check the label of your repellent before using it on your skin. Using the wrong product can be extremely toxic and dangerous.\\nExplore more natural ways of keeping insects away by creating a natural bug repellent. From lemon eucalyptus oil to vanilla extract, you can use a wide range of easily accessible products and create simple concoctions.\\nIt may take you a little while to perfect these recipes. Remember that it's a good way to avoid releasing toxic chemicals into the atmosphere.\"}, {\"编号\": 5, \"标题\": \"Burn sage.\", \"描述\": \"Toss a stick of sage onto your campfire just before you go to bed to ward bugs away. Most people find the smell soothing, and it's a good way to avoid spraying chemicals around your campsite area.\\nYou can throw fresh or dried sage onto the fire. Hang them in a cool, dry area for a week to let them dry fully. Dried sage can also be used to kindle your fire.\\nOther herbs, such as lavender and mint, can also be used for similar results.\"}, {\"编号\": 6, \"标题\": \"Cover up your body.\", \"描述\": \"Don't allow your skin to show while out in the woods. This invites bites from a large number of bugs.Mosquitos, in particular, will feed upon supple flesh. While the heat may sway you from layering up, you'll be thankful when you aren't scratching at any painful bites.\\nMake sure that you're wearing long pants while you sleep, as well as socks. Pull your socks over your pants, so bugs can't get into the legs of your pajamas.\\nYou'll also want to wear long sleeves, and you should tuck your long sleeve shirt into your waist.\\nAll of your sleeping gear should be tight around the ankles, wrists, and your collar. It may be impossible to completely block off your hands and your neck area, but you'll be covering as much skin as you can.\\nTreat your clothing with permethrin, a great bug repellent for killing unwanted insects.\"}], \"小提示\": [\"If you're currently suffering from insect bites while you sleep, visit a dermatologist and entomologist to determine what type of insects are biting you. This will also help if your problem isn't related to insect bites. Sometimes an allergic reaction to the type of bedding that you use may result in hives that appear to be insect bites.\\n\"], \"注意事项\": [\"If you do have any comforters or blankets treated with chemicals, do not have them make direct contact with your skin when sleeping. Although some of these chemicals are mild and non-toxic, it is best to avoid the possibility of an allergic reaction.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,087 | How to Avoid Internet Addiction | 1. Removing the Temptation to Browse
1-1. Turn off your smart phone, tablet, and computer during social activities.
If your devices are on and within arm’s reach, you may find yourself mindlessly checking them during meal times and other social activities. If you’re spending time with family or friends, turn off your device or at least put it on silent and place it somewhere out of sight, such as in a coat pocket, in your purse, or in another room.
If you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts.
1-2. Charge devices in another room at night to prevent bedtime browsing.
If you often browse the internet on your phone while lying in bed, prevent yourself from doing this by charging your phone in another room of the house. Read a book (a paper one) or a magazine, or use a relaxation technique to help you wind down at night.
1-3. Remove social media apps from your phone.
If you find yourself picking up your phone and going on the internet every time you get a notification, delete the social media apps on your phone. Make it a rule that you can only check these apps on your computer. This may help to prevent you from accessing them on and off all day.
While social media apps are convenient for staying connected, they can also cause you to hop on the internet much more frequently than you normally would. You may notice a big difference in your internet habits by simply deleting the apps.
1-4. Look at 1 website at a time instead of having multiple tabs open.
If you tend to look at one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If you are one a website and it leads you to another one, close the old tab. This can help you to avoid going back and forth between multiple sites and wasting time.
1-5. Block time-wasting sites on your internet browser.
If you want to avoid accessing sites that take up a lot of your time, you can block them by changing the settings in your internet browser. The method for this will vary depending on the type of browser you use and whether you use a Mac or PC. By blocking time-wasting sites, such as social media, you may find yourself spending less time online.
1-6. Turn off or cut your home wifi access to prevent internet use entirely.
Unplug the router and set a timer for 1, 2, 3 hours, or however long you want to remain offline, then plug the wifi back in when you are ready to use it again. For a more drastic option, you could cancel your home internet access. This may be a good solution if you find yourself unable to control your urges to browse the internet, respond to emails, or check social media.
If the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.
2. Developing Healthier Habits
2-1. Replace internet use with a healthy activity.
Exercising, reading a book, writing, studying, knitting, and doing crossword puzzles are all better alternatives to mindlessly browsing the internet. If you want to cut back on how often you are using the internet but aren’t sure what to do with the extra time, identify a few activities that you enjoy and pick one to do instead when you’re feeling the urge to go online.
For example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media.
Or, you could keep a small paperback book with you during the day and read whenever you’d normally browse the internet.
2-2. Use relaxation techniques to reduce stress and anxiety.
Yoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you’re feeling stressed. Instead of reaching for your smart phone or laptop when you are feeling stressed, try using one of these techniques to calm yourself. Other strategies you might try include:
Going for a walk in nature
Calling a friend to talk
Taking a bubble bath
Engaging in a favorite hobby
Tuning into the present
2-3. Reach out to friends and family to build more in-person connections.
If you’re craving social interaction, call up a friend and make plans to do something fun, or arrange a family dinner or game night. If you don’t have friends or family who you can turn to, look into a special interest group that you can join. Attend in-person meetings to connect with other people who share your interests and make new friends.
2-4. Watch for signs of internet addiction and seek help if you notice them.
If you are concerned about becoming addicted to the internet, staying aware of the signs of internet addiction may help you know when to seek help. Be on the lookout for any signs that you may have become addicted and act right away to curb your internet usage. If strategies to overcome internet addiction don’t work for you, talk with your doctor or a therapist for help. You may be addicted to the internet if:
Internet usage interferes with your normal daily activities, such as making you late for appointments, school, or work.
Staying up late browsing the internet becomes the norm and you get less sleep as a result.
You find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things.
Cutting back on your internet use makes you feel irritated or anxious.
You withdraw from social activities and lose interest in doing things you use to enjoy.
You feel worried that you might miss out on something if you don’t check the internet regularly.
3. Tracking and Limiting Internet Use
3-1. Keep a log of how much time you spend on the internet.
Start an internet diary where you write down the details of your daily internet use. Record the time, the sites or apps you accessed, your emotional state when you got online, what prompted you to get online, and how much time you spent using the internet. Review the log after 1 week to check for patterns and to become more aware of how much time you are actually spending on the internet.
Tracking the time you spend on the internet can help to make you more mindful of your usage and this strategy might also make it easier to prevent an addiction from getting out of hand.
3-2. Set a timer to help you limit the time you spend online.
One way of limiting the time you spend on the internet is to set up a 1-2 hour time block during which you are allowed to access the internet, and use a timer to track it. If you can limit your internet use to this time of day only, it may drastically reduce the total time you’re spending online.
For example, you might limit your internet use to the hours of 3:00-5:00 pm daily and make the internet off limits at other times of day.
Or, you could break your internet use into 2 time blocks, such as from 9:00-10:00 am and 7:00-8:00 pm daily.
Set a reminder in your phone so you know when to start and stop.
3-3. Create distractions for yourself to postpone internet use.
Tell yourself you can check the internet in 15 minutes, and keep postponing internet access for as long as you can stand. While you wait, distract yourself with something, such as tidying your desk, completing a homework assignment, or loading the dishwasher. This strategy may help you to cut back on your overall internet usage without much effort.
3-4. Decrease how often you check the internet in 15 minute increments.
If you check the internet many times throughout the day, then cutting back to checking it only once or twice per day may be too drastic. Instead, you could start by gradually weaning yourself and extending the time you wait to check the internet by 15 minutes each time. This may help you to reduce your overall internet use in a less jarring way.
For example, you could start by waiting 15 minutes to check the internet, then wait to check it again for 30 minutes, then wait 45 minutes, then wait 1 hour, and so on.
See what feels comfortable for you. You may be able to increase your time in 20 or 30 minute increments, or you might find that you need to increase it more gradually, such as 5 minutes, then 10 minutes, then 15 minutes, and so on.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Removing the Temptation to Browse\\n1-1. Turn off your smart phone, tablet, and computer during social activities.\\nIf your devices are on and within arm’s reach, you may find yourself mindlessly checking them during meal times and other social activities. If you’re spending time with family or friends, turn off your device or at least put it on silent and place it somewhere out of sight, such as in a coat pocket, in your purse, or in another room.\\nIf you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts.\\n1-2. Charge devices in another room at night to prevent bedtime browsing.\\nIf you often browse the internet on your phone while lying in bed, prevent yourself from doing this by charging your phone in another room of the house. Read a book (a paper one) or a magazine, or use a relaxation technique to help you wind down at night.\\n1-3. Remove social media apps from your phone.\\nIf you find yourself picking up your phone and going on the internet every time you get a notification, delete the social media apps on your phone. Make it a rule that you can only check these apps on your computer. This may help to prevent you from accessing them on and off all day.\\nWhile social media apps are convenient for staying connected, they can also cause you to hop on the internet much more frequently than you normally would. You may notice a big difference in your internet habits by simply deleting the apps.\\n1-4. Look at 1 website at a time instead of having multiple tabs open.\\nIf you tend to look at one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If you are one a website and it leads you to another one, close the old tab. This can help you to avoid going back and forth between multiple sites and wasting time.\\n1-5. Block time-wasting sites on your internet browser.\\nIf you want to avoid accessing sites that take up a lot of your time, you can block them by changing the settings in your internet browser. The method for this will vary depending on the type of browser you use and whether you use a Mac or PC. By blocking time-wasting sites, such as social media, you may find yourself spending less time online.\\n1-6. Turn off or cut your home wifi access to prevent internet use entirely.\\nUnplug the router and set a timer for 1, 2, 3 hours, or however long you want to remain offline, then plug the wifi back in when you are ready to use it again. For a more drastic option, you could cancel your home internet access. This may be a good solution if you find yourself unable to control your urges to browse the internet, respond to emails, or check social media.\\nIf the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.\\n2. Developing Healthier Habits\\n2-1. Replace internet use with a healthy activity.\\nExercising, reading a book, writing, studying, knitting, and doing crossword puzzles are all better alternatives to mindlessly browsing the internet. If you want to cut back on how often you are using the internet but aren’t sure what to do with the extra time, identify a few activities that you enjoy and pick one to do instead when you’re feeling the urge to go online.\\nFor example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media.\\nOr, you could keep a small paperback book with you during the day and read whenever you’d normally browse the internet.\\n2-2. Use relaxation techniques to reduce stress and anxiety.\\nYoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you’re feeling stressed. Instead of reaching for your smart phone or laptop when you are feeling stressed, try using one of these techniques to calm yourself. Other strategies you might try include:\\nGoing for a walk in nature\\nCalling a friend to talk\\nTaking a bubble bath\\nEngaging in a favorite hobby\\nTuning into the present\\n2-3. Reach out to friends and family to build more in-person connections.\\nIf you’re craving social interaction, call up a friend and make plans to do something fun, or arrange a family dinner or game night. If you don’t have friends or family who you can turn to, look into a special interest group that you can join. Attend in-person meetings to connect with other people who share your interests and make new friends.\\n2-4. Watch for signs of internet addiction and seek help if you notice them.\\nIf you are concerned about becoming addicted to the internet, staying aware of the signs of internet addiction may help you know when to seek help. Be on the lookout for any signs that you may have become addicted and act right away to curb your internet usage. If strategies to overcome internet addiction don’t work for you, talk with your doctor or a therapist for help. You may be addicted to the internet if:\\nInternet usage interferes with your normal daily activities, such as making you late for appointments, school, or work.\\nStaying up late browsing the internet becomes the norm and you get less sleep as a result.\\nYou find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things.\\nCutting back on your internet use makes you feel irritated or anxious.\\nYou withdraw from social activities and lose interest in doing things you use to enjoy.\\nYou feel worried that you might miss out on something if you don’t check the internet regularly.\\n3. Tracking and Limiting Internet Use\\n3-1. Keep a log of how much time you spend on the internet.\\nStart an internet diary where you write down the details of your daily internet use. Record the time, the sites or apps you accessed, your emotional state when you got online, what prompted you to get online, and how much time you spent using the internet. Review the log after 1 week to check for patterns and to become more aware of how much time you are actually spending on the internet.\\nTracking the time you spend on the internet can help to make you more mindful of your usage and this strategy might also make it easier to prevent an addiction from getting out of hand.\\n3-2. Set a timer to help you limit the time you spend online.\\nOne way of limiting the time you spend on the internet is to set up a 1-2 hour time block during which you are allowed to access the internet, and use a timer to track it. If you can limit your internet use to this time of day only, it may drastically reduce the total time you’re spending online.\\nFor example, you might limit your internet use to the hours of 3:00-5:00 pm daily and make the internet off limits at other times of day.\\nOr, you could break your internet use into 2 time blocks, such as from 9:00-10:00 am and 7:00-8:00 pm daily.\\nSet a reminder in your phone so you know when to start and stop.\\n3-3. Create distractions for yourself to postpone internet use.\\nTell yourself you can check the internet in 15 minutes, and keep postponing internet access for as long as you can stand. While you wait, distract yourself with something, such as tidying your desk, completing a homework assignment, or loading the dishwasher. This strategy may help you to cut back on your overall internet usage without much effort.\\n3-4. Decrease how often you check the internet in 15 minute increments.\\nIf you check the internet many times throughout the day, then cutting back to checking it only once or twice per day may be too drastic. Instead, you could start by gradually weaning yourself and extending the time you wait to check the internet by 15 minutes each time. This may help you to reduce your overall internet use in a less jarring way.\\nFor example, you could start by waiting 15 minutes to check the internet, then wait to check it again for 30 minutes, then wait 45 minutes, then wait 1 hour, and so on.\\nSee what feels comfortable for you. You may be able to increase your time in 20 or 30 minute increments, or you might find that you need to increase it more gradually, such as 5 minutes, then 10 minutes, then 15 minutes, and so on.\\n\", \"简要回答\": \"Internet addiction is a common problem that can be just as damaging as any other form of addiction. If you are concerned that you may be too dependent on the internet, there are several strategies you can use to curb your internet usage. Start by limiting when you will allow yourself to use the internet, such as by keeping a diary of your internet use and specifying when you will allow yourself to log on. You can also remove the temptation to go online by shutting off devices, putting devices in another room to charge, or unplugging your wifi. Developing healthy habits can also help you to cut back on your internet use and feel better overall.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Removing the Temptation to Browse\", \"步骤\": [{\"编号\": 1, \"标题\": \"Turn off your smart phone, tablet, and computer during social activities.\", \"描述\": \"If your devices are on and within arm’s reach, you may find yourself mindlessly checking them during meal times and other social activities. If you’re spending time with family or friends, turn off your device or at least put it on silent and place it somewhere out of sight, such as in a coat pocket, in your purse, or in another room.\\nIf you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts.\"}, {\"编号\": 2, \"标题\": \"Charge devices in another room at night to prevent bedtime browsing.\", \"描述\": \"If you often browse the internet on your phone while lying in bed, prevent yourself from doing this by charging your phone in another room of the house. Read a book (a paper one) or a magazine, or use a relaxation technique to help you wind down at night.\"}, {\"编号\": 3, \"标题\": \"Remove social media apps from your phone.\", \"描述\": \"If you find yourself picking up your phone and going on the internet every time you get a notification, delete the social media apps on your phone. Make it a rule that you can only check these apps on your computer. This may help to prevent you from accessing them on and off all day.\\nWhile social media apps are convenient for staying connected, they can also cause you to hop on the internet much more frequently than you normally would. You may notice a big difference in your internet habits by simply deleting the apps.\"}, {\"编号\": 4, \"标题\": \"Look at 1 website at a time instead of having multiple tabs open.\", \"描述\": \"If you tend to look at one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If you are one a website and it leads you to another one, close the old tab. This can help you to avoid going back and forth between multiple sites and wasting time.\"}, {\"编号\": 5, \"标题\": \"Block time-wasting sites on your internet browser.\", \"描述\": \"If you want to avoid accessing sites that take up a lot of your time, you can block them by changing the settings in your internet browser. The method for this will vary depending on the type of browser you use and whether you use a Mac or PC. By blocking time-wasting sites, such as social media, you may find yourself spending less time online.\"}, {\"编号\": 6, \"标题\": \"Turn off or cut your home wifi access to prevent internet use entirely.\", \"描述\": \"Unplug the router and set a timer for 1, 2, 3 hours, or however long you want to remain offline, then plug the wifi back in when you are ready to use it again. For a more drastic option, you could cancel your home internet access. This may be a good solution if you find yourself unable to control your urges to browse the internet, respond to emails, or check social media.\\nIf the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.\"}]}, {\"编号\": 2, \"标题\": \"Developing Healthier Habits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Replace internet use with a healthy activity.\", \"描述\": \"Exercising, reading a book, writing, studying, knitting, and doing crossword puzzles are all better alternatives to mindlessly browsing the internet. If you want to cut back on how often you are using the internet but aren’t sure what to do with the extra time, identify a few activities that you enjoy and pick one to do instead when you’re feeling the urge to go online.\\nFor example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media.\\nOr, you could keep a small paperback book with you during the day and read whenever you’d normally browse the internet.\"}, {\"编号\": 2, \"标题\": \"Use relaxation techniques to reduce stress and anxiety.\", \"描述\": \"Yoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you’re feeling stressed. Instead of reaching for your smart phone or laptop when you are feeling stressed, try using one of these techniques to calm yourself. Other strategies you might try include:\\nGoing for a walk in nature\\nCalling a friend to talk\\nTaking a bubble bath\\nEngaging in a favorite hobby\\nTuning into the present\"}, {\"编号\": 3, \"标题\": \"Reach out to friends and family to build more in-person connections.\", \"描述\": \"If you’re craving social interaction, call up a friend and make plans to do something fun, or arrange a family dinner or game night. If you don’t have friends or family who you can turn to, look into a special interest group that you can join. Attend in-person meetings to connect with other people who share your interests and make new friends.\"}, {\"编号\": 4, \"标题\": \"Watch for signs of internet addiction and seek help if you notice them.\", \"描述\": \"If you are concerned about becoming addicted to the internet, staying aware of the signs of internet addiction may help you know when to seek help. Be on the lookout for any signs that you may have become addicted and act right away to curb your internet usage. If strategies to overcome internet addiction don’t work for you, talk with your doctor or a therapist for help. You may be addicted to the internet if:\\nInternet usage interferes with your normal daily activities, such as making you late for appointments, school, or work.\\nStaying up late browsing the internet becomes the norm and you get less sleep as a result.\\nYou find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things.\\nCutting back on your internet use makes you feel irritated or anxious.\\nYou withdraw from social activities and lose interest in doing things you use to enjoy.\\nYou feel worried that you might miss out on something if you don’t check the internet regularly.\"}]}, {\"编号\": 3, \"标题\": \"Tracking and Limiting Internet Use\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep a log of how much time you spend on the internet.\", \"描述\": \"Start an internet diary where you write down the details of your daily internet use. Record the time, the sites or apps you accessed, your emotional state when you got online, what prompted you to get online, and how much time you spent using the internet. Review the log after 1 week to check for patterns and to become more aware of how much time you are actually spending on the internet.\\nTracking the time you spend on the internet can help to make you more mindful of your usage and this strategy might also make it easier to prevent an addiction from getting out of hand.\"}, {\"编号\": 2, \"标题\": \"Set a timer to help you limit the time you spend online.\", \"描述\": \"One way of limiting the time you spend on the internet is to set up a 1-2 hour time block during which you are allowed to access the internet, and use a timer to track it. If you can limit your internet use to this time of day only, it may drastically reduce the total time you’re spending online.\\nFor example, you might limit your internet use to the hours of 3:00-5:00 pm daily and make the internet off limits at other times of day.\\nOr, you could break your internet use into 2 time blocks, such as from 9:00-10:00 am and 7:00-8:00 pm daily.\\nSet a reminder in your phone so you know when to start and stop.\"}, {\"编号\": 3, \"标题\": \"Create distractions for yourself to postpone internet use.\", \"描述\": \"Tell yourself you can check the internet in 15 minutes, and keep postponing internet access for as long as you can stand. While you wait, distract yourself with something, such as tidying your desk, completing a homework assignment, or loading the dishwasher. This strategy may help you to cut back on your overall internet usage without much effort.\"}, {\"编号\": 4, \"标题\": \"Decrease how often you check the internet in 15 minute increments.\", \"描述\": \"If you check the internet many times throughout the day, then cutting back to checking it only once or twice per day may be too drastic. Instead, you could start by gradually weaning yourself and extending the time you wait to check the internet by 15 minutes each time. This may help you to reduce your overall internet use in a less jarring way.\\nFor example, you could start by waiting 15 minutes to check the internet, then wait to check it again for 30 minutes, then wait 45 minutes, then wait 1 hour, and so on.\\nSee what feels comfortable for you. You may be able to increase your time in 20 or 30 minute increments, or you might find that you need to increase it more gradually, such as 5 minutes, then 10 minutes, then 15 minutes, and so on.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,088 | How to Avoid Internet Pornography | 1. Overcoming a Porn Addiction
1-1. Accept that you have a problem with porn.
The first step toward overcoming your problem is to admit that you have a problem in the first place. Many people use porn, and some people find that they use porn too much or can’t stop thinking about porn in non-sexual situations. Some signs that you may be addicted to porn include:
The amount of time you spend watching porn keeps increasing
You feel guilty about the amount of porn you watch
You watch porn for hours, even if it means neglecting responsibilities
You can’t enjoy sex without watching porn
1-2. Recognize and avoid your triggers.
Many people who struggle with porn addiction find that they’re using porn to relieve stress, or even because they’re bored. Think about how you feel when you want to watch porn and why you might feel that way. Then, you can spot those triggers in the future and do something besides watching porn.
For instance, maybe you had a really tough day at work and you’re feeling stressed. If you know that stress is a trigger for you, you might go watch a movie or book a massage to relax instead of watching porn.
1-3. Replace porn with a new hobby.
Find something new to do that you enjoy, particularly something that will get you out of the house, or at least out of the area in which you normally access internet pornography. Whenever you get the urge to access these materials, choose instead to do something new. You could exercise, join a book club, start a board game group with friends, or even start painting.
Many people who struggle with porn addiction find that spending less time alone helps them a lot.
Cravings and triggers can be intense, especially when you first begin your journey. Keep in mind that it will get easier with time.
1-4. Talk to your partner, if you have one, about your addiction.
Keep an open, honest dialogue with your partner. Keeping a serious addiction problem from your partner can jeopardize your relationship, and the trust your partner has in you. Be honest and open with them about your struggles, and continue to talk with them through your recovery.
It can be difficult to talk to your partner about your addiction, but it’s very important. Start the conversation by saying something like, “Honey, I want to talk to you about my porn habits. I don’t know if you’ve noticed or not, but I think I have a problem with porn.”
Your partner may feel shocked, betrayed, or even indifferent toward your addiction. If your porn habits strain your relationship, consider going to couple’s therapy.
Try to answer your partner’s questions if they have any. Keeping an open dialogue will help them understand your addiction and give you the support you need.
1-5. Focus on creating a healthy sex life.
Sexual release is completely normal and healthy, and there’s no shame in having a high sex drive. Try masturbating or having sex without watching porn to cultivate a healthier relationship with sexual activity that doesn't include pornography.
If you don’t have a partner, you could try using your imagination instead of porn when you need to release sexual energy.
1-6. Join a support group.
Find a support group for others who have pornography addictions to talk about what you’re going through. In a support group, you can share where you are on your journey and what kind of struggles you’re going through. The people in the group can help talk you through what you’re struggling with and encourage you to keep going.
Many support groups treat sex addiction and pornography addiction at the same time. Support groups include SA Lifeline, Sexaholics Anonymous, and Sex Addicts Anonymous.
1-7. Talk to a therapist.
A therapist can help you work through your feelings and identify why you have a problem with porn. They’ll come up with a plan for you to work through, and they’ll even help you talk to your partner about your addiction, too.
Look for a therapist who specializes in addiction or sexuality. You can find local therapists by going through your health insurance’s network.
1-8. Give yourself time to overcome your addiction.
Your porn addiction didn’t start overnight, and your recovery won’t happen overnight, either. Making a change is a great thing, and it’s the first step toward becoming a happier, healthier you. Try not to beat yourself up if you make a mistake, and keep working toward overcoming your addiction.
Setbacks are going to happen, and that’s okay. Remind yourself that you’re on the right path, and even if you slip up, you can still work toward overcoming your addiction.
For some people, overcoming a porn addiction means not looking at porn at all. For others, it’s simply cutting back the amount of time they watch. Do what’s best for you, and talk to your partner to see what they’d prefer.
2. Blocking Porn from Your Phone or Computer
2-1. Turn on safe search
Set your search engine on “safe search” mode. With Google, this option is available under the “Settings” button on the right side of the search page. Click “Turn on SafeSearch” to activate this setting.
The safe search setting will block all kinds of different inappropriate search results, including pornographic websites. It blocks the results in all search categories, including images.
You can turn this function on and off very easily, but there is also an option to lock it in place with a password or pin. If you want to block these search results from other people in the household, use the lock option.
2-2. Download site blockers to block porn sites.
URL blockers are easy to set up, and they’ll automatically stop you from accessing porn sites on your device. Download a URL blocker as an add-on or extension to your browser. Then, enter the sites that you want to avoid and save your settings.
Most site blockers like these aren’t password protected, so they’re pretty easy to get around if you want to. However, they’ll provide at least 1 barrier to remind you that you shouldn’t be accessing those sites.
Stayfocusd, Freedom, and Pause are popular URL blockers.
2-3. Put parental controls on your device.
Parental controls will automatically lock you out of x-rated sites, like porn sites. Turn on parental controls and have a trusted friend or your partner set the password to keep you off porn sites for good.
If you don’t want to tell anyone about your porn addiction, try downloading Net Nanny. For a monthly fee, this parental control device will act like your trusted friend, saving your password and not allowing you access to any x-rated sites.
2-4. Do an internet detox.
Spend some time away from your phone and computer to give yourself a break. When we surf the web every day, it’s easy to navigate over to a porn site or some x-rated images. Try taking a break from social media and the web for at least a couple of days to remove some of the temptation to watch porn.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Overcoming a Porn Addiction\\n1-1. Accept that you have a problem with porn.\\nThe first step toward overcoming your problem is to admit that you have a problem in the first place. Many people use porn, and some people find that they use porn too much or can’t stop thinking about porn in non-sexual situations. Some signs that you may be addicted to porn include:\\nThe amount of time you spend watching porn keeps increasing\\nYou feel guilty about the amount of porn you watch\\nYou watch porn for hours, even if it means neglecting responsibilities\\nYou can’t enjoy sex without watching porn\\n1-2. Recognize and avoid your triggers.\\nMany people who struggle with porn addiction find that they’re using porn to relieve stress, or even because they’re bored. Think about how you feel when you want to watch porn and why you might feel that way. Then, you can spot those triggers in the future and do something besides watching porn.\\nFor instance, maybe you had a really tough day at work and you’re feeling stressed. If you know that stress is a trigger for you, you might go watch a movie or book a massage to relax instead of watching porn.\\n1-3. Replace porn with a new hobby.\\nFind something new to do that you enjoy, particularly something that will get you out of the house, or at least out of the area in which you normally access internet pornography. Whenever you get the urge to access these materials, choose instead to do something new. You could exercise, join a book club, start a board game group with friends, or even start painting.\\nMany people who struggle with porn addiction find that spending less time alone helps them a lot.\\nCravings and triggers can be intense, especially when you first begin your journey. Keep in mind that it will get easier with time.\\n1-4. Talk to your partner, if you have one, about your addiction.\\nKeep an open, honest dialogue with your partner. Keeping a serious addiction problem from your partner can jeopardize your relationship, and the trust your partner has in you. Be honest and open with them about your struggles, and continue to talk with them through your recovery.\\nIt can be difficult to talk to your partner about your addiction, but it’s very important. Start the conversation by saying something like, “Honey, I want to talk to you about my porn habits. I don’t know if you’ve noticed or not, but I think I have a problem with porn.”\\nYour partner may feel shocked, betrayed, or even indifferent toward your addiction. If your porn habits strain your relationship, consider going to couple’s therapy.\\nTry to answer your partner’s questions if they have any. Keeping an open dialogue will help them understand your addiction and give you the support you need.\\n1-5. Focus on creating a healthy sex life.\\nSexual release is completely normal and healthy, and there’s no shame in having a high sex drive. Try masturbating or having sex without watching porn to cultivate a healthier relationship with sexual activity that doesn't include pornography.\\nIf you don’t have a partner, you could try using your imagination instead of porn when you need to release sexual energy.\\n1-6. Join a support group.\\nFind a support group for others who have pornography addictions to talk about what you’re going through. In a support group, you can share where you are on your journey and what kind of struggles you’re going through. The people in the group can help talk you through what you’re struggling with and encourage you to keep going.\\nMany support groups treat sex addiction and pornography addiction at the same time. Support groups include SA Lifeline, Sexaholics Anonymous, and Sex Addicts Anonymous.\\n1-7. Talk to a therapist.\\nA therapist can help you work through your feelings and identify why you have a problem with porn. They’ll come up with a plan for you to work through, and they’ll even help you talk to your partner about your addiction, too.\\nLook for a therapist who specializes in addiction or sexuality. You can find local therapists by going through your health insurance’s network.\\n1-8. Give yourself time to overcome your addiction.\\nYour porn addiction didn’t start overnight, and your recovery won’t happen overnight, either. Making a change is a great thing, and it’s the first step toward becoming a happier, healthier you. Try not to beat yourself up if you make a mistake, and keep working toward overcoming your addiction.\\nSetbacks are going to happen, and that’s okay. Remind yourself that you’re on the right path, and even if you slip up, you can still work toward overcoming your addiction.\\nFor some people, overcoming a porn addiction means not looking at porn at all. For others, it’s simply cutting back the amount of time they watch. Do what’s best for you, and talk to your partner to see what they’d prefer.\\n2. Blocking Porn from Your Phone or Computer\\n2-1. Turn on safe search\\nSet your search engine on “safe search” mode. With Google, this option is available under the “Settings” button on the right side of the search page. Click “Turn on SafeSearch” to activate this setting.\\nThe safe search setting will block all kinds of different inappropriate search results, including pornographic websites. It blocks the results in all search categories, including images.\\nYou can turn this function on and off very easily, but there is also an option to lock it in place with a password or pin. If you want to block these search results from other people in the household, use the lock option.\\n2-2. Download site blockers to block porn sites.\\nURL blockers are easy to set up, and they’ll automatically stop you from accessing porn sites on your device. Download a URL blocker as an add-on or extension to your browser. Then, enter the sites that you want to avoid and save your settings.\\nMost site blockers like these aren’t password protected, so they’re pretty easy to get around if you want to. However, they’ll provide at least 1 barrier to remind you that you shouldn’t be accessing those sites.\\nStayfocusd, Freedom, and Pause are popular URL blockers.\\n2-3. Put parental controls on your device.\\nParental controls will automatically lock you out of x-rated sites, like porn sites. Turn on parental controls and have a trusted friend or your partner set the password to keep you off porn sites for good.\\nIf you don’t want to tell anyone about your porn addiction, try downloading Net Nanny. For a monthly fee, this parental control device will act like your trusted friend, saving your password and not allowing you access to any x-rated sites.\\n2-4. Do an internet detox.\\nSpend some time away from your phone and computer to give yourself a break. When we surf the web every day, it’s easy to navigate over to a porn site or some x-rated images. Try taking a break from social media and the web for at least a couple of days to remove some of the temptation to watch porn.\\n\", \"简要回答\": \"Do you feel like porn is becoming detrimental to your wellbeing? Watching porn in moderation is okay, but for some people, it can become an addiction that affects their daily life. If you feel like you spend too much time watching porn, avoiding it might be your number one priority. We're here to walk you through overcoming a porn addiction starting today. We’ll also tell you exactly how you can block porn on your computer to keep yourself from watching it and avoid temptation.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Overcoming a Porn Addiction\", \"步骤\": [{\"编号\": 1, \"标题\": \"Accept that you have a problem with porn.\", \"描述\": \"The first step toward overcoming your problem is to admit that you have a problem in the first place. Many people use porn, and some people find that they use porn too much or can’t stop thinking about porn in non-sexual situations. Some signs that you may be addicted to porn include:\\nThe amount of time you spend watching porn keeps increasing\\nYou feel guilty about the amount of porn you watch\\nYou watch porn for hours, even if it means neglecting responsibilities\\nYou can’t enjoy sex without watching porn\"}, {\"编号\": 2, \"标题\": \"Recognize and avoid your triggers.\", \"描述\": \"Many people who struggle with porn addiction find that they’re using porn to relieve stress, or even because they’re bored. Think about how you feel when you want to watch porn and why you might feel that way. Then, you can spot those triggers in the future and do something besides watching porn.\\nFor instance, maybe you had a really tough day at work and you’re feeling stressed. If you know that stress is a trigger for you, you might go watch a movie or book a massage to relax instead of watching porn.\"}, {\"编号\": 3, \"标题\": \"Replace porn with a new hobby.\", \"描述\": \"Find something new to do that you enjoy, particularly something that will get you out of the house, or at least out of the area in which you normally access internet pornography. Whenever you get the urge to access these materials, choose instead to do something new. You could exercise, join a book club, start a board game group with friends, or even start painting.\\nMany people who struggle with porn addiction find that spending less time alone helps them a lot.\\nCravings and triggers can be intense, especially when you first begin your journey. Keep in mind that it will get easier with time.\"}, {\"编号\": 4, \"标题\": \"Talk to your partner, if you have one, about your addiction.\", \"描述\": \"Keep an open, honest dialogue with your partner. Keeping a serious addiction problem from your partner can jeopardize your relationship, and the trust your partner has in you. Be honest and open with them about your struggles, and continue to talk with them through your recovery.\\nIt can be difficult to talk to your partner about your addiction, but it’s very important. Start the conversation by saying something like, “Honey, I want to talk to you about my porn habits. I don’t know if you’ve noticed or not, but I think I have a problem with porn.”\\nYour partner may feel shocked, betrayed, or even indifferent toward your addiction. If your porn habits strain your relationship, consider going to couple’s therapy.\\nTry to answer your partner’s questions if they have any. Keeping an open dialogue will help them understand your addiction and give you the support you need.\"}, {\"编号\": 5, \"标题\": \"Focus on creating a healthy sex life.\", \"描述\": \"Sexual release is completely normal and healthy, and there’s no shame in having a high sex drive. Try masturbating or having sex without watching porn to cultivate a healthier relationship with sexual activity that doesn't include pornography.\\nIf you don’t have a partner, you could try using your imagination instead of porn when you need to release sexual energy.\"}, {\"编号\": 6, \"标题\": \"Join a support group.\", \"描述\": \"Find a support group for others who have pornography addictions to talk about what you’re going through. In a support group, you can share where you are on your journey and what kind of struggles you’re going through. The people in the group can help talk you through what you’re struggling with and encourage you to keep going.\\nMany support groups treat sex addiction and pornography addiction at the same time. Support groups include SA Lifeline, Sexaholics Anonymous, and Sex Addicts Anonymous.\"}, {\"编号\": 7, \"标题\": \"Talk to a therapist.\", \"描述\": \"A therapist can help you work through your feelings and identify why you have a problem with porn. They’ll come up with a plan for you to work through, and they’ll even help you talk to your partner about your addiction, too.\\nLook for a therapist who specializes in addiction or sexuality. You can find local therapists by going through your health insurance’s network.\"}, {\"编号\": 8, \"标题\": \"Give yourself time to overcome your addiction.\", \"描述\": \"Your porn addiction didn’t start overnight, and your recovery won’t happen overnight, either. Making a change is a great thing, and it’s the first step toward becoming a happier, healthier you. Try not to beat yourself up if you make a mistake, and keep working toward overcoming your addiction.\\nSetbacks are going to happen, and that’s okay. Remind yourself that you’re on the right path, and even if you slip up, you can still work toward overcoming your addiction.\\nFor some people, overcoming a porn addiction means not looking at porn at all. For others, it’s simply cutting back the amount of time they watch. Do what’s best for you, and talk to your partner to see what they’d prefer.\"}]}, {\"编号\": 2, \"标题\": \"Blocking Porn from Your Phone or Computer\", \"步骤\": [{\"编号\": 1, \"标题\": \"Turn on safe search\", \"描述\": \"Set your search engine on “safe search” mode. With Google, this option is available under the “Settings” button on the right side of the search page. Click “Turn on SafeSearch” to activate this setting.\\nThe safe search setting will block all kinds of different inappropriate search results, including pornographic websites. It blocks the results in all search categories, including images.\\nYou can turn this function on and off very easily, but there is also an option to lock it in place with a password or pin. If you want to block these search results from other people in the household, use the lock option.\"}, {\"编号\": 2, \"标题\": \"Download site blockers to block porn sites.\", \"描述\": \"URL blockers are easy to set up, and they’ll automatically stop you from accessing porn sites on your device. Download a URL blocker as an add-on or extension to your browser. Then, enter the sites that you want to avoid and save your settings.\\nMost site blockers like these aren’t password protected, so they’re pretty easy to get around if you want to. However, they’ll provide at least 1 barrier to remind you that you shouldn’t be accessing those sites.\\nStayfocusd, Freedom, and Pause are popular URL blockers.\"}, {\"编号\": 3, \"标题\": \"Put parental controls on your device.\", \"描述\": \"Parental controls will automatically lock you out of x-rated sites, like porn sites. Turn on parental controls and have a trusted friend or your partner set the password to keep you off porn sites for good.\\nIf you don’t want to tell anyone about your porn addiction, try downloading Net Nanny. For a monthly fee, this parental control device will act like your trusted friend, saving your password and not allowing you access to any x-rated sites.\"}, {\"编号\": 4, \"标题\": \"Do an internet detox.\", \"描述\": \"Spend some time away from your phone and computer to give yourself a break. When we surf the web every day, it’s easy to navigate over to a porn site or some x-rated images. Try taking a break from social media and the web for at least a couple of days to remove some of the temptation to watch porn.\"}]}]}}",
"问题明细": "",
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} | wikihow |
3,089 | How to Avoid Irritating an Ulcer | 1. Taking the Right Medication
1-1. Take all prescribed medication.
If your health care provider has determined your peptic ulcer was caused by Helicobacter pylori (H. pylori), antibiotics are necessary to eradicate the bacteria. H. pylori is a bacteria that weakens the stomach's protective coating, enabling damage to the sensitive layers below. If you have H. pylori you will probably be prescribed what is known as "Triple Therapy." This involves taking three kinds of medication for a certain time.
You will need to take two antibiotics, as well as a proton pump inhibitor. The inhibitor will work to reduce acid production.
1-2. Avoid nonsteroidal anti-inflammatory drugs (NSAIDs).
Some NSAIDs can exacerbate your ulcer and cause pain and irritation. Common drugs such as aspirin and ibuprofen can make the stomach more vulnerable to acid and pepsin. These drugs are frequently found in nonprescription medications that you might take to treat a headache or muscle pain. Keep this in mind, check the ingredients and speak with your doctor about whether or not you can take NSAIDs.
1-3. Be wary of antacids.
Many antacids are available over the counter which can relieve irritation and pain of heartburn and indigestion. While they might ease discomfort, they will not treat or cure an ulcer. If you want to take antacids be sure to speak to your doctor about it first as they can block the absorption of your prescribed medication, and consequently lower its effectiveness.
In general doctors suggest taking antacids at least an hour before, or two hours after, you take your prescribed medication.
Easily accessible antacids include magnesium hydroxide, aluminum hydroxide, calcium carbonate, and sodium bicarbonate.
2. Eating Well
2-1. Avoid food that increases the production of stomach acid.
The foods which may irritate ulcers vary from person to person. Some people can eat whatever they like without any increased irritation, but this is not true for everyone. You will have to learn over time which foods cause you problems and cut them out or limit them in your diet. This also helps to prevent ulcers in the future. A good place to start is with foods that increase your stomach acid production.
Patients with peptic ulcers should avoid diets rich in red meat, fried or fatty foods, and refined foods, such as flour or sugar.
Be cautious of dairy foods with whole milk or cream.
Spearmint, peppermint, and other minty foods seem to increase the production of stomach acid.
Diets heavy in these foods can lead to further ulcer irritation and an increase in stomach acid.
2-2. Steer clear of food that may irritate your ulcer.
As well as foods that can provoke increased production of stomach acid, some other foods can irritate your ulcer more directly. In practice, this will vary from person to person, but there are some general recommendations for those with an ulcer. The first of these is to try to avoid eating spicy food. The sting you feel from spicy food if you have a cut on your finger or mouth can be replicated in your stomach or intestine if you have an ulcer.
The second recommendation is to avoid citrus and acidic foods and drinks. Highly acidic orange or lemon juice could irritate the ulcer and cause you pain.
You should also be wary of tomato products, onions and garlic, and heavily seasoned food in general.
2-3. Eat plenty of fiber.
Diets rich in whole grains and fiber-rich foods, with limited dairy, help control the production of stomach acid. Ensure you get plenty of fibrous vegetables as part of your healthy balanced diet. If you are not consuming enough vitamin-rich foods your body may find it harder to heal your ulcer.
Good sources of fiber are whole-wheat bread, pasta, and brown rice.
Opt for limited amounts of lean meat, and limited low-fat dairy products.
There is no single recommended diet for those with an ulcer, so you should think about what food causes you irritation and discuss this with your doctor.
Eating foods rich in antioxidants (blueberries, cherries, tomatoes, squash, and bell peppers), flavonoids (apples, celery, cranberries, onions, garlic, and tea), B vitamins, and calcium (almonds, beans, whole grains, spinach, kale, and sea vegetables) may also help to reduce your symptoms.
Continue to drink 6-8 glasses of water each day as part of your healthy diet.
2-4. Eat meals according to a regular schedule.
A peptic ulcer sufferer is not advised to eat sporadic meals that vary in size. Doing so may disrupt the normal production of stomach acid, and end up irritating an ulcer. Keeping meals small and regular can help level out stomach acid. Your stomach may deal better with small regular meals than large irregular ones.
Avoid eating anything at least two hours before you go to bed.
3. Knowing Other Things to Avoid
3-1. Reduce consumption of alcohol.
Heavy consumption of alcohol is a risk factor in the development of peptic ulcers. If you have been diagnosed with an ulcer, continued consumption of alcohol can contribute to irritation of ulcers and you should avoid it if you have an ulcer. This is especially true for strong alcohol and liquors.
Alcohol can also lead gastritis, an inflammation of the stomach, that can severely impact the amount of time it will take for an ulcer to heal.
3-2. Cut down on caffeine.
Much like certain foods, caffeine can contribute to an increase in the secretion of stomach acid, which in turn increases the likelihood of your ulcer becoming irritated. Many stimulants have this effect and are best avoided when you have an ulcer. Caffeine is found in a wide variety of drinks such as coffee, tea, energy drinks, and soda, so be sure to check the label if you're uncertain.
It is thought that even decaffeinated coffee can increase stomach acid production. So it may be best to avoid even decaffeinated coffee.
3-3. Avoid nicotine.
Quit smoking and avoid second-hand smoke. The chemicals in cigarette smoke can weaken the stomach lining, which irritates current ulcers or may even cause new ulcers to develop. Similar to other stimulants, nicotine may contribute to an increase in the production of stomach acid, which can irritate an ulcer. Nicotine can also lead to inflammation which hampers the healing process.
3-4. Reduce stress.
Although there is an uncertain correlation between stress and ulcer pain, some ulcer sufferers find that when emotional stress in their life rises, so does the ulcer irritation. A program that reduces stress may have beneficial consequences and help you avoid irritating your ulcer. Try regularly practicing relaxation techniques such as yoga, meditation or tai chi.
Some research suggests that a formal stress reduction program with a class might be more effective for those with an ulcer than doing it at home alone.
Warnings
Call your doctor immediately if you experience a sudden increase in abdominal pain or sharpness in the quality of the pain, vomiting blood or material that looks like coffee grounds, or blood in your stool or black, tarry stools.
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"回答明细": "{\"回答\": \"1. Taking the Right Medication\\n1-1. Take all prescribed medication.\\nIf your health care provider has determined your peptic ulcer was caused by Helicobacter pylori (H. pylori), antibiotics are necessary to eradicate the bacteria. H. pylori is a bacteria that weakens the stomach's protective coating, enabling damage to the sensitive layers below. If you have H. pylori you will probably be prescribed what is known as \\\"Triple Therapy.\\\" This involves taking three kinds of medication for a certain time.\\nYou will need to take two antibiotics, as well as a proton pump inhibitor. The inhibitor will work to reduce acid production.\\n1-2. Avoid nonsteroidal anti-inflammatory drugs (NSAIDs).\\nSome NSAIDs can exacerbate your ulcer and cause pain and irritation. Common drugs such as aspirin and ibuprofen can make the stomach more vulnerable to acid and pepsin. These drugs are frequently found in nonprescription medications that you might take to treat a headache or muscle pain. Keep this in mind, check the ingredients and speak with your doctor about whether or not you can take NSAIDs.\\n1-3. Be wary of antacids.\\nMany antacids are available over the counter which can relieve irritation and pain of heartburn and indigestion. While they might ease discomfort, they will not treat or cure an ulcer. If you want to take antacids be sure to speak to your doctor about it first as they can block the absorption of your prescribed medication, and consequently lower its effectiveness.\\nIn general doctors suggest taking antacids at least an hour before, or two hours after, you take your prescribed medication.\\nEasily accessible antacids include magnesium hydroxide, aluminum hydroxide, calcium carbonate, and sodium bicarbonate.\\n2. Eating Well\\n2-1. Avoid food that increases the production of stomach acid.\\nThe foods which may irritate ulcers vary from person to person. Some people can eat whatever they like without any increased irritation, but this is not true for everyone. You will have to learn over time which foods cause you problems and cut them out or limit them in your diet. This also helps to prevent ulcers in the future. A good place to start is with foods that increase your stomach acid production.\\nPatients with peptic ulcers should avoid diets rich in red meat, fried or fatty foods, and refined foods, such as flour or sugar.\\nBe cautious of dairy foods with whole milk or cream.\\nSpearmint, peppermint, and other minty foods seem to increase the production of stomach acid.\\nDiets heavy in these foods can lead to further ulcer irritation and an increase in stomach acid.\\n2-2. Steer clear of food that may irritate your ulcer.\\nAs well as foods that can provoke increased production of stomach acid, some other foods can irritate your ulcer more directly. In practice, this will vary from person to person, but there are some general recommendations for those with an ulcer. The first of these is to try to avoid eating spicy food. The sting you feel from spicy food if you have a cut on your finger or mouth can be replicated in your stomach or intestine if you have an ulcer.\\nThe second recommendation is to avoid citrus and acidic foods and drinks. Highly acidic orange or lemon juice could irritate the ulcer and cause you pain.\\nYou should also be wary of tomato products, onions and garlic, and heavily seasoned food in general.\\n2-3. Eat plenty of fiber.\\nDiets rich in whole grains and fiber-rich foods, with limited dairy, help control the production of stomach acid. Ensure you get plenty of fibrous vegetables as part of your healthy balanced diet. If you are not consuming enough vitamin-rich foods your body may find it harder to heal your ulcer.\\nGood sources of fiber are whole-wheat bread, pasta, and brown rice.\\nOpt for limited amounts of lean meat, and limited low-fat dairy products.\\nThere is no single recommended diet for those with an ulcer, so you should think about what food causes you irritation and discuss this with your doctor.\\nEating foods rich in antioxidants (blueberries, cherries, tomatoes, squash, and bell peppers), flavonoids (apples, celery, cranberries, onions, garlic, and tea), B vitamins, and calcium (almonds, beans, whole grains, spinach, kale, and sea vegetables) may also help to reduce your symptoms.\\nContinue to drink 6-8 glasses of water each day as part of your healthy diet.\\n2-4. Eat meals according to a regular schedule.\\nA peptic ulcer sufferer is not advised to eat sporadic meals that vary in size. Doing so may disrupt the normal production of stomach acid, and end up irritating an ulcer. Keeping meals small and regular can help level out stomach acid. Your stomach may deal better with small regular meals than large irregular ones.\\nAvoid eating anything at least two hours before you go to bed.\\n3. Knowing Other Things to Avoid\\n3-1. Reduce consumption of alcohol.\\nHeavy consumption of alcohol is a risk factor in the development of peptic ulcers. If you have been diagnosed with an ulcer, continued consumption of alcohol can contribute to irritation of ulcers and you should avoid it if you have an ulcer. This is especially true for strong alcohol and liquors.\\nAlcohol can also lead gastritis, an inflammation of the stomach, that can severely impact the amount of time it will take for an ulcer to heal.\\n3-2. Cut down on caffeine.\\nMuch like certain foods, caffeine can contribute to an increase in the secretion of stomach acid, which in turn increases the likelihood of your ulcer becoming irritated. Many stimulants have this effect and are best avoided when you have an ulcer. Caffeine is found in a wide variety of drinks such as coffee, tea, energy drinks, and soda, so be sure to check the label if you're uncertain.\\nIt is thought that even decaffeinated coffee can increase stomach acid production. So it may be best to avoid even decaffeinated coffee.\\n3-3. Avoid nicotine.\\nQuit smoking and avoid second-hand smoke. The chemicals in cigarette smoke can weaken the stomach lining, which irritates current ulcers or may even cause new ulcers to develop. Similar to other stimulants, nicotine may contribute to an increase in the production of stomach acid, which can irritate an ulcer. Nicotine can also lead to inflammation which hampers the healing process.\\n3-4. Reduce stress.\\nAlthough there is an uncertain correlation between stress and ulcer pain, some ulcer sufferers find that when emotional stress in their life rises, so does the ulcer irritation. A program that reduces stress may have beneficial consequences and help you avoid irritating your ulcer. Try regularly practicing relaxation techniques such as yoga, meditation or tai chi.\\nSome research suggests that a formal stress reduction program with a class might be more effective for those with an ulcer than doing it at home alone.\\nWarnings\\nCall your doctor immediately if you experience a sudden increase in abdominal pain or sharpness in the quality of the pain, vomiting blood or material that looks like coffee grounds, or blood in your stool or black, tarry stools.\\n\", \"简要回答\": \"A peptic ulcer develops when the stomach lining or the first part of the small intestine begins eroding. Symptoms include a gnawing or burning pain in the abdomen between the breastbone and the navel, belching, nausea, vomiting, poor appetite, loss of weight, and feeling tired and weak. If you are diagnosed with a peptic ulcer, your medical provider may prescribe antacids, acid blockers or antibiotics to reduce the pain and heal the ulcer. In addition to following your doctor's treatment plan, there are several things you can do to avoid irritating your ulcer and prevent future flare-ups.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Taking the Right Medication\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take all prescribed medication.\", \"描述\": \"If your health care provider has determined your peptic ulcer was caused by Helicobacter pylori (H. pylori), antibiotics are necessary to eradicate the bacteria. H. pylori is a bacteria that weakens the stomach's protective coating, enabling damage to the sensitive layers below. If you have H. pylori you will probably be prescribed what is known as \\\"Triple Therapy.\\\" This involves taking three kinds of medication for a certain time.\\nYou will need to take two antibiotics, as well as a proton pump inhibitor. The inhibitor will work to reduce acid production.\"}, {\"编号\": 2, \"标题\": \"Avoid nonsteroidal anti-inflammatory drugs (NSAIDs).\", \"描述\": \"Some NSAIDs can exacerbate your ulcer and cause pain and irritation. Common drugs such as aspirin and ibuprofen can make the stomach more vulnerable to acid and pepsin. These drugs are frequently found in nonprescription medications that you might take to treat a headache or muscle pain. Keep this in mind, check the ingredients and speak with your doctor about whether or not you can take NSAIDs.\"}, {\"编号\": 3, \"标题\": \"Be wary of antacids.\", \"描述\": \"Many antacids are available over the counter which can relieve irritation and pain of heartburn and indigestion. While they might ease discomfort, they will not treat or cure an ulcer. If you want to take antacids be sure to speak to your doctor about it first as they can block the absorption of your prescribed medication, and consequently lower its effectiveness.\\nIn general doctors suggest taking antacids at least an hour before, or two hours after, you take your prescribed medication.\\nEasily accessible antacids include magnesium hydroxide, aluminum hydroxide, calcium carbonate, and sodium bicarbonate.\"}]}, {\"编号\": 2, \"标题\": \"Eating Well\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid food that increases the production of stomach acid.\", \"描述\": \"The foods which may irritate ulcers vary from person to person. Some people can eat whatever they like without any increased irritation, but this is not true for everyone. You will have to learn over time which foods cause you problems and cut them out or limit them in your diet. This also helps to prevent ulcers in the future. A good place to start is with foods that increase your stomach acid production.\\nPatients with peptic ulcers should avoid diets rich in red meat, fried or fatty foods, and refined foods, such as flour or sugar.\\nBe cautious of dairy foods with whole milk or cream.\\nSpearmint, peppermint, and other minty foods seem to increase the production of stomach acid.\\nDiets heavy in these foods can lead to further ulcer irritation and an increase in stomach acid.\"}, {\"编号\": 2, \"标题\": \"Steer clear of food that may irritate your ulcer.\", \"描述\": \"As well as foods that can provoke increased production of stomach acid, some other foods can irritate your ulcer more directly. In practice, this will vary from person to person, but there are some general recommendations for those with an ulcer. The first of these is to try to avoid eating spicy food. The sting you feel from spicy food if you have a cut on your finger or mouth can be replicated in your stomach or intestine if you have an ulcer.\\nThe second recommendation is to avoid citrus and acidic foods and drinks. Highly acidic orange or lemon juice could irritate the ulcer and cause you pain.\\nYou should also be wary of tomato products, onions and garlic, and heavily seasoned food in general.\"}, {\"编号\": 3, \"标题\": \"Eat plenty of fiber.\", \"描述\": \"Diets rich in whole grains and fiber-rich foods, with limited dairy, help control the production of stomach acid. Ensure you get plenty of fibrous vegetables as part of your healthy balanced diet. If you are not consuming enough vitamin-rich foods your body may find it harder to heal your ulcer.\\nGood sources of fiber are whole-wheat bread, pasta, and brown rice.\\nOpt for limited amounts of lean meat, and limited low-fat dairy products.\\nThere is no single recommended diet for those with an ulcer, so you should think about what food causes you irritation and discuss this with your doctor.\\nEating foods rich in antioxidants (blueberries, cherries, tomatoes, squash, and bell peppers), flavonoids (apples, celery, cranberries, onions, garlic, and tea), B vitamins, and calcium (almonds, beans, whole grains, spinach, kale, and sea vegetables) may also help to reduce your symptoms.\\nContinue to drink 6-8 glasses of water each day as part of your healthy diet.\"}, {\"编号\": 4, \"标题\": \"Eat meals according to a regular schedule.\", \"描述\": \"A peptic ulcer sufferer is not advised to eat sporadic meals that vary in size. Doing so may disrupt the normal production of stomach acid, and end up irritating an ulcer. Keeping meals small and regular can help level out stomach acid. Your stomach may deal better with small regular meals than large irregular ones.\\nAvoid eating anything at least two hours before you go to bed.\"}]}, {\"编号\": 3, \"标题\": \"Knowing Other Things to Avoid\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reduce consumption of alcohol.\", \"描述\": \"Heavy consumption of alcohol is a risk factor in the development of peptic ulcers. If you have been diagnosed with an ulcer, continued consumption of alcohol can contribute to irritation of ulcers and you should avoid it if you have an ulcer. This is especially true for strong alcohol and liquors.\\nAlcohol can also lead gastritis, an inflammation of the stomach, that can severely impact the amount of time it will take for an ulcer to heal.\"}, {\"编号\": 2, \"标题\": \"Cut down on caffeine.\", \"描述\": \"Much like certain foods, caffeine can contribute to an increase in the secretion of stomach acid, which in turn increases the likelihood of your ulcer becoming irritated. Many stimulants have this effect and are best avoided when you have an ulcer. Caffeine is found in a wide variety of drinks such as coffee, tea, energy drinks, and soda, so be sure to check the label if you're uncertain.\\nIt is thought that even decaffeinated coffee can increase stomach acid production. So it may be best to avoid even decaffeinated coffee.\"}, {\"编号\": 3, \"标题\": \"Avoid nicotine.\", \"描述\": \"Quit smoking and avoid second-hand smoke. The chemicals in cigarette smoke can weaken the stomach lining, which irritates current ulcers or may even cause new ulcers to develop. Similar to other stimulants, nicotine may contribute to an increase in the production of stomach acid, which can irritate an ulcer. Nicotine can also lead to inflammation which hampers the healing process.\"}, {\"编号\": 4, \"标题\": \"Reduce stress.\", \"描述\": \"Although there is an uncertain correlation between stress and ulcer pain, some ulcer sufferers find that when emotional stress in their life rises, so does the ulcer irritation. A program that reduces stress may have beneficial consequences and help you avoid irritating your ulcer. Try regularly practicing relaxation techniques such as yoga, meditation or tai chi.\\nSome research suggests that a formal stress reduction program with a class might be more effective for those with an ulcer than doing it at home alone.\"}], \"注意事项\": [\"Call your doctor immediately if you experience a sudden increase in abdominal pain or sharpness in the quality of the pain, vomiting blood or material that looks like coffee grounds, or blood in your stool or black, tarry stools.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,090 | How to Avoid Itching After Waxing | 1. Pre-Waxing Skin Preparation
1-1. Let your hair grow out for 2 to 3 weeks before you wax.
If your hair is stubbly when you try to wax it, you'll have a really hard time using the wax to pull the hairs out! This can leave stubbly hairs behind that are itchy, so let your hair grow out for a few weeks before you wax.
Aim for waxing hair that's at least ⁄4 inch (0.64 cm) long.
1-2. Exfoliate your skin the day before you wax.
Oil, dead skin, and dirt can get trapped in your pores, which is what causes the classic, red rash after waxing. To prevent this from happening, gently scrub the skin with an exfoliating product. Then, rinse your skin and apply a moisturizer that won't clog your pores.
You can also exfoliate a few days after waxing. This gets rid of dirt and oil that might be in the newly opened pores.
1-3. Shower or wash your skin to remove dirt and oil.
The wax will cling to your skin easier if it's not greasy, so wash your skin with soap and water before you begin. This also washes away dirt that could become trapped in your pores and cause irritation later.
Pat your skin dry before you apply wax or it won't stay on your skin.
1-4. Don't spread lotion or skincare products on the area before you wax.
Most lotions and moisturizers contain oil that could prevent the wax from clinging to your skin, so skip them before your procedure.
If you're waxing your face, skip the makeup, which can clog pores and irritate your skin.
1-5. Avoid using retinoids before waxing.
If you're taking oral retinoids or applying topical retinoids, waxing can damage your skin even more. To protect your skin, stop taking oral retinoids at least 6 months to 1 year before you wax. If you're using topical retinoids, stop applying them 3 to 4 weeks before waxing.
If you wax skin while using retinoids, you can tear away skin along with the wax so it's really important to wait!
2. Post-Waxing Aftercare
2-1. Spread a soothing gel or cream onto your skin after waxing.
Your skin will probably be red and sensitive after your session, but moisturizing it with a calming product can help! Massage an aloe vera gel or cream onto your waxed skin to make it feel less irritated.
If you're getting waxed in a salon, they may spread a gel or cream on your skin after they've finished waxing.
2-2. Use a cold pack to lessen the pain of waxing and reduce inflammation.
It's no secret that waxing can hurt, especially if you're waxing a sensitive area. Have an instant cold-pack, chilled gel pack, or homemade ice pack ready to place on your skin as soon as you finish waxing. Hold it on your skin for 5 to 10 minutes to relieve itching, numb the pain, and prevent swelling.
If you're using an ice pack, make sure to wrap it in a clean towel. Never place ice directly on your skin or you could damage it.
2-3. Keep your skin moisturized with a gentle lotion.
When skin dries out, it can feel itchier so massage an oil-free lotion onto your skin. Choose a fragrance-free lotion that won't clog your pores and use it whenever your skin feels dry or itchy.
Some people with sensitive skin find that fragrances can irritate their skin. If you find that fragrances bother your skin, use fragrance-free products for your whole skincare routine.
2-4. Apply a warm compress for 15 to 20 minutes to calm irritated skin.
To make your own compress, soak a cloth in hot water and place it into a plastic bag. Squeeze out the air and seal it shut. Then, wrap the bag in a clean cloth and press it onto your itchy skin. Hold it in place for 15 to 20 minutes so the warmth can calm your skin.
Feel free to use warm compresses throughout the day. They won't damage or dry out your skin, so they're safe to use frequently.
2-5. Avoid hot baths and showers that dry out your skin.
Hot water can strip away the natural oils that protect your skin, which makes your irritated skin feel even itchier. Skip the steamy, hot showers and baths and take brief, warm soaks or showers instead.
Don't forget to moisturize as soon as you finish bathing or showering.
2-6. Wear soft, loose clothing that doesn't rub up against your itchy skin.
It may take a few days for your skin to return to normal. In the meantime, avoid wearing scratchy or rough fabrics that sit close to your itchy skin. Instead, pick loose-fitting clothes that are made of soft material like cotton or fleece.
2-7. Massage an anti-itch cream on an itchy rash.
If it's really hard to stop scratching, spread a thin layer of an over-the-counter (OTC) anti-itch cream like hydrocortisone or diphenhydramine. Use the cream 3 or 4 times a day to calm your skin.
Ask your doctor or dermatologist before applying anti-itch cream to your face.
2-8. Talk with your doctor if you see pus-filled blisters or other signs of infection.
Occasionally, people can have bad side effects or develop an infection because of waxing. If you have a painful rash with pus-filled blisters or pimples, you may have an infection that needs medical treatment. Contact your doctor or dermatologist, who may recommend an OTC antibiotic along with anti-itch cream.
It's important to keep your skin clean so it has a chance to heal.
Tips
If you're getting waxed at a salon, choose a reputable salon with qualified technicians. Ask about their health and hygiene practices so you know you're getting the safest treatment.[16]
X
Expert Source
Melissa JannesLicensed Esthetician & Brazilian Wax Educator
Expert Interview. 30 August 2019.
Warnings
If you do experience irritation, itching, or swollen red bumps, wait at least 30 days before you wax again.[17]
X
Trustworthy Source
American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists
Go to source
Call your doctor or dermatologist if the itching doesn't get better after a few days or it's so severe that it's causing you pain.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Pre-Waxing Skin Preparation\\n1-1. Let your hair grow out for 2 to 3 weeks before you wax.\\nIf your hair is stubbly when you try to wax it, you'll have a really hard time using the wax to pull the hairs out! This can leave stubbly hairs behind that are itchy, so let your hair grow out for a few weeks before you wax.\\nAim for waxing hair that's at least ⁄4 inch (0.64 cm) long.\\n1-2. Exfoliate your skin the day before you wax.\\nOil, dead skin, and dirt can get trapped in your pores, which is what causes the classic, red rash after waxing. To prevent this from happening, gently scrub the skin with an exfoliating product. Then, rinse your skin and apply a moisturizer that won't clog your pores.\\nYou can also exfoliate a few days after waxing. This gets rid of dirt and oil that might be in the newly opened pores.\\n1-3. Shower or wash your skin to remove dirt and oil.\\nThe wax will cling to your skin easier if it's not greasy, so wash your skin with soap and water before you begin. This also washes away dirt that could become trapped in your pores and cause irritation later.\\nPat your skin dry before you apply wax or it won't stay on your skin.\\n1-4. Don't spread lotion or skincare products on the area before you wax.\\nMost lotions and moisturizers contain oil that could prevent the wax from clinging to your skin, so skip them before your procedure.\\nIf you're waxing your face, skip the makeup, which can clog pores and irritate your skin.\\n1-5. Avoid using retinoids before waxing.\\nIf you're taking oral retinoids or applying topical retinoids, waxing can damage your skin even more. To protect your skin, stop taking oral retinoids at least 6 months to 1 year before you wax. If you're using topical retinoids, stop applying them 3 to 4 weeks before waxing.\\nIf you wax skin while using retinoids, you can tear away skin along with the wax so it's really important to wait!\\n2. Post-Waxing Aftercare\\n2-1. Spread a soothing gel or cream onto your skin after waxing.\\nYour skin will probably be red and sensitive after your session, but moisturizing it with a calming product can help! Massage an aloe vera gel or cream onto your waxed skin to make it feel less irritated.\\nIf you're getting waxed in a salon, they may spread a gel or cream on your skin after they've finished waxing.\\n2-2. Use a cold pack to lessen the pain of waxing and reduce inflammation.\\nIt's no secret that waxing can hurt, especially if you're waxing a sensitive area. Have an instant cold-pack, chilled gel pack, or homemade ice pack ready to place on your skin as soon as you finish waxing. Hold it on your skin for 5 to 10 minutes to relieve itching, numb the pain, and prevent swelling.\\nIf you're using an ice pack, make sure to wrap it in a clean towel. Never place ice directly on your skin or you could damage it.\\n2-3. Keep your skin moisturized with a gentle lotion.\\nWhen skin dries out, it can feel itchier so massage an oil-free lotion onto your skin. Choose a fragrance-free lotion that won't clog your pores and use it whenever your skin feels dry or itchy.\\nSome people with sensitive skin find that fragrances can irritate their skin. If you find that fragrances bother your skin, use fragrance-free products for your whole skincare routine.\\n2-4. Apply a warm compress for 15 to 20 minutes to calm irritated skin.\\nTo make your own compress, soak a cloth in hot water and place it into a plastic bag. Squeeze out the air and seal it shut. Then, wrap the bag in a clean cloth and press it onto your itchy skin. Hold it in place for 15 to 20 minutes so the warmth can calm your skin.\\nFeel free to use warm compresses throughout the day. They won't damage or dry out your skin, so they're safe to use frequently.\\n2-5. Avoid hot baths and showers that dry out your skin.\\nHot water can strip away the natural oils that protect your skin, which makes your irritated skin feel even itchier. Skip the steamy, hot showers and baths and take brief, warm soaks or showers instead.\\nDon't forget to moisturize as soon as you finish bathing or showering.\\n2-6. Wear soft, loose clothing that doesn't rub up against your itchy skin.\\nIt may take a few days for your skin to return to normal. In the meantime, avoid wearing scratchy or rough fabrics that sit close to your itchy skin. Instead, pick loose-fitting clothes that are made of soft material like cotton or fleece.\\n2-7. Massage an anti-itch cream on an itchy rash.\\nIf it's really hard to stop scratching, spread a thin layer of an over-the-counter (OTC) anti-itch cream like hydrocortisone or diphenhydramine. Use the cream 3 or 4 times a day to calm your skin.\\nAsk your doctor or dermatologist before applying anti-itch cream to your face.\\n2-8. Talk with your doctor if you see pus-filled blisters or other signs of infection.\\nOccasionally, people can have bad side effects or develop an infection because of waxing. If you have a painful rash with pus-filled blisters or pimples, you may have an infection that needs medical treatment. Contact your doctor or dermatologist, who may recommend an OTC antibiotic along with anti-itch cream.\\nIt's important to keep your skin clean so it has a chance to heal.\\nTips\\nIf you're getting waxed at a salon, choose a reputable salon with qualified technicians. Ask about their health and hygiene practices so you know you're getting the safest treatment.[16]\\nX\\nExpert Source\\n\\nMelissa JannesLicensed Esthetician & Brazilian Wax Educator\\nExpert Interview. 30 August 2019.\\nWarnings\\nIf you do experience irritation, itching, or swollen red bumps, wait at least 30 days before you wax again.[17]\\nX\\nTrustworthy Source\\nAmerican Academy of Dermatology\\nProfessional organization made of over 20,000 certified dermatologists\\nGo to source\\nCall your doctor or dermatologist if the itching doesn't get better after a few days or it's so severe that it's causing you pain.\\n\", \"简要回答\": \"Bumpy red skin that itches might seem inevitable after a waxing session, but it doesn't have to be! If you care for your skin before your procedure, you can prevent itching and irritation. Moisturizing your skin can also help it recover faster, so stock up on anti-itch products and lotions. Give your skin a few days to recover from waxing and enjoy your calm, smooth skin!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Pre-Waxing Skin Preparation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let your hair grow out for 2 to 3 weeks before you wax.\", \"描述\": \"If your hair is stubbly when you try to wax it, you'll have a really hard time using the wax to pull the hairs out! This can leave stubbly hairs behind that are itchy, so let your hair grow out for a few weeks before you wax.\\nAim for waxing hair that's at least ⁄4 inch (0.64 cm) long.\"}, {\"编号\": 2, \"标题\": \"Exfoliate your skin the day before you wax.\", \"描述\": \"Oil, dead skin, and dirt can get trapped in your pores, which is what causes the classic, red rash after waxing. To prevent this from happening, gently scrub the skin with an exfoliating product. Then, rinse your skin and apply a moisturizer that won't clog your pores.\\nYou can also exfoliate a few days after waxing. This gets rid of dirt and oil that might be in the newly opened pores.\"}, {\"编号\": 3, \"标题\": \"Shower or wash your skin to remove dirt and oil.\", \"描述\": \"The wax will cling to your skin easier if it's not greasy, so wash your skin with soap and water before you begin. This also washes away dirt that could become trapped in your pores and cause irritation later.\\nPat your skin dry before you apply wax or it won't stay on your skin.\"}, {\"编号\": 4, \"标题\": \"Don't spread lotion or skincare products on the area before you wax.\", \"描述\": \"Most lotions and moisturizers contain oil that could prevent the wax from clinging to your skin, so skip them before your procedure.\\nIf you're waxing your face, skip the makeup, which can clog pores and irritate your skin.\"}, {\"编号\": 5, \"标题\": \"Avoid using retinoids before waxing.\", \"描述\": \"If you're taking oral retinoids or applying topical retinoids, waxing can damage your skin even more. To protect your skin, stop taking oral retinoids at least 6 months to 1 year before you wax. If you're using topical retinoids, stop applying them 3 to 4 weeks before waxing.\\nIf you wax skin while using retinoids, you can tear away skin along with the wax so it's really important to wait!\"}]}, {\"编号\": 2, \"标题\": \"Post-Waxing Aftercare\", \"步骤\": [{\"编号\": 1, \"标题\": \"Spread a soothing gel or cream onto your skin after waxing.\", \"描述\": \"Your skin will probably be red and sensitive after your session, but moisturizing it with a calming product can help! Massage an aloe vera gel or cream onto your waxed skin to make it feel less irritated.\\nIf you're getting waxed in a salon, they may spread a gel or cream on your skin after they've finished waxing.\"}, {\"编号\": 2, \"标题\": \"Use a cold pack to lessen the pain of waxing and reduce inflammation.\", \"描述\": \"It's no secret that waxing can hurt, especially if you're waxing a sensitive area. Have an instant cold-pack, chilled gel pack, or homemade ice pack ready to place on your skin as soon as you finish waxing. Hold it on your skin for 5 to 10 minutes to relieve itching, numb the pain, and prevent swelling.\\nIf you're using an ice pack, make sure to wrap it in a clean towel. Never place ice directly on your skin or you could damage it.\"}, {\"编号\": 3, \"标题\": \"Keep your skin moisturized with a gentle lotion.\", \"描述\": \"When skin dries out, it can feel itchier so massage an oil-free lotion onto your skin. Choose a fragrance-free lotion that won't clog your pores and use it whenever your skin feels dry or itchy.\\nSome people with sensitive skin find that fragrances can irritate their skin. If you find that fragrances bother your skin, use fragrance-free products for your whole skincare routine.\"}, {\"编号\": 4, \"标题\": \"Apply a warm compress for 15 to 20 minutes to calm irritated skin.\", \"描述\": \"To make your own compress, soak a cloth in hot water and place it into a plastic bag. Squeeze out the air and seal it shut. Then, wrap the bag in a clean cloth and press it onto your itchy skin. Hold it in place for 15 to 20 minutes so the warmth can calm your skin.\\nFeel free to use warm compresses throughout the day. They won't damage or dry out your skin, so they're safe to use frequently.\"}, {\"编号\": 5, \"标题\": \"Avoid hot baths and showers that dry out your skin.\", \"描述\": \"Hot water can strip away the natural oils that protect your skin, which makes your irritated skin feel even itchier. Skip the steamy, hot showers and baths and take brief, warm soaks or showers instead.\\nDon't forget to moisturize as soon as you finish bathing or showering.\"}, {\"编号\": 6, \"标题\": \"Wear soft, loose clothing that doesn't rub up against your itchy skin.\", \"描述\": \"It may take a few days for your skin to return to normal. In the meantime, avoid wearing scratchy or rough fabrics that sit close to your itchy skin. Instead, pick loose-fitting clothes that are made of soft material like cotton or fleece.\"}, {\"编号\": 7, \"标题\": \"Massage an anti-itch cream on an itchy rash.\", \"描述\": \"If it's really hard to stop scratching, spread a thin layer of an over-the-counter (OTC) anti-itch cream like hydrocortisone or diphenhydramine. Use the cream 3 or 4 times a day to calm your skin.\\nAsk your doctor or dermatologist before applying anti-itch cream to your face.\"}, {\"编号\": 8, \"标题\": \"Talk with your doctor if you see pus-filled blisters or other signs of infection.\", \"描述\": \"Occasionally, people can have bad side effects or develop an infection because of waxing. If you have a painful rash with pus-filled blisters or pimples, you may have an infection that needs medical treatment. Contact your doctor or dermatologist, who may recommend an OTC antibiotic along with anti-itch cream.\\nIt's important to keep your skin clean so it has a chance to heal.\"}], \"小提示\": [\"If you're getting waxed at a salon, choose a reputable salon with qualified technicians. Ask about their health and hygiene practices so you know you're getting the safest treatment.[16]\\nX\\nExpert Source\\n\\nMelissa JannesLicensed Esthetician & Brazilian Wax Educator\\nExpert Interview. 30 August 2019.\\n\"], \"注意事项\": [\"If you do experience irritation, itching, or swollen red bumps, wait at least 30 days before you wax again.[17]\\nX\\nTrustworthy Source\\nAmerican Academy of Dermatology\\nProfessional organization made of over 20,000 certified dermatologists\\nGo to source\\n\", \"Call your doctor or dermatologist if the itching doesn't get better after a few days or it's so severe that it's causing you pain.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,091 | How to Avoid Jackknifing | 1. Understand Jackknifing
1-1. Understand what causes jackknifing.
Jackknifing occurs when the skids. If the driver is unable to correct it in time, the trailer pushing from behind will continue to push the towing vehicle until it spins around.
1-2. Understand that jackknifing is different from trailer slew or trailer swing.
Here's the difference:
2. Prevent Jackknifing
2-1. Be wary of light loads.
A heavily laden vehicle is unlikely to jackknife. Jackknifing usually occurs with empty trailers or when the weight of the load is badly distributed, providing too little traction where it's needed. The vehicle and trailer brakes are designed for a full load, and are far too powerful for an underweight trailer. When strong brakes are applied, the wheels could lock up, and cause skidding.
2-2. Spread your braking over the longest possible distance, braking progressively and reducing your speed gradually.
It helps to drive a safe distance behind other vehicles and to try to anticipate what may happen ahead, allowing yourself plenty of time to pull up, especially on slippery roads and when you're going downhill.
2-3. Avoid having to brake or even decelerate on a curve.
Apply your brakes while the vehicle is traveling in a straight line as you approach a curve. Slow down a little more than necessary, then release your brakes before you begin the turn. Apply a little power as you turn. This should prevent the drive wheels from losing traction. If you approach slowly enough, you'll find that you'll be able to speed up as you negotiate the curve.
Downhill turns are especially prone to jackknifing. If you're going down a steep hill and wish to turn off to the left or right, don't assume that the trailer will follow you. The trailer tries to continue straight on down the hill due to its momentum and gravity. You must slow it right down or even come to a halt before turning. When you're satisfied that you've checked the trailer's momentum, then you can it around the corner.
2-4. If you ever need to take avoiding action, don't brake and swerve at the same time.
Brake first to slow the vehicle down as much as possible, then release the brakes in order to swerve. In this way, you'll remain in control of the vehicle. Once you've swerved, you can re-apply the brakes if necessary.
If you ever need to do an emergency stop, for example, if a child runs into the road in front of your truck, don't stamp on the brake pedal. You should press it. Then press the clutch pedal to prevent the truck from traveling further. Hold the steering wheel with your hands in the 10 minutes to 2 position, keeping your thumbs out of the wheel. Press them against the rim, and lock your elbows inward.
2-5. Be very cautious about using your engine brake or retarder (exhaust brake / Jacobs brake / Telma / Voith etc.
) on a slippery surface. This could lock up the drive axle and cause jackknifing. An engine brake or retarder only acts on one axle, whereas the brakes act on all of the wheels. If you need to use the retarder to descend a hill, but the road is slippery, slow the vehicle down by braking gently first, then apply the retarder carefully. The same would apply if you were to engage a low gear.
2-6. Jackknifing starts as a skid, so do your utmost to avoid skidding.
If, however, your vehicle starts to skid, take your foot off the brake immediately and correct the skid as you would with a rigid vehicle How to Control a Skidding Car. If it isn't corrected, it will be aggravated by the trailer pushing from behind and the vehicle will jackknife.
2-7. Keep both tractor and trailer properly maintained.
Uneven brakes, worn tires and faulty suspension components increase the risk of losing control.
2-8. Modern anti-lock braking systems, first developed for aircraft to stop them skidding on the runway, are now fitted to heavy vehicles.
They can sense tire skid and automatically adjust braking force to prevent wheel lockup.
Warnings
A fine sprinkling of snow on the road surface, or worse, an icy road covered with a fine sprinkling of snow.
In cold weather beware of the possibility of black ice. Black ice means invisible ice. A thin layer of ice forms around the particles of the road surface and therefore can't be seen.[4]
X
Research source
A shower of rain after a long dry spell. Water mixes with the dust on the road surface. It bubbles and has the appearance of soapy water, and it's just as slippery.
Fallen leaves on a wet road can cause a skid which could lead to jackknifing.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Understand Jackknifing\\n1-1. Understand what causes jackknifing.\\nJackknifing occurs when the skids. If the driver is unable to correct it in time, the trailer pushing from behind will continue to push the towing vehicle until it spins around.\\n1-2. Understand that jackknifing is different from trailer slew or trailer swing.\\nHere's the difference:\\n2. Prevent Jackknifing\\n2-1. Be wary of light loads.\\nA heavily laden vehicle is unlikely to jackknife. Jackknifing usually occurs with empty trailers or when the weight of the load is badly distributed, providing too little traction where it's needed. The vehicle and trailer brakes are designed for a full load, and are far too powerful for an underweight trailer. When strong brakes are applied, the wheels could lock up, and cause skidding.\\n2-2. Spread your braking over the longest possible distance, braking progressively and reducing your speed gradually.\\nIt helps to drive a safe distance behind other vehicles and to try to anticipate what may happen ahead, allowing yourself plenty of time to pull up, especially on slippery roads and when you're going downhill.\\n2-3. Avoid having to brake or even decelerate on a curve.\\nApply your brakes while the vehicle is traveling in a straight line as you approach a curve. Slow down a little more than necessary, then release your brakes before you begin the turn. Apply a little power as you turn. This should prevent the drive wheels from losing traction. If you approach slowly enough, you'll find that you'll be able to speed up as you negotiate the curve.\\nDownhill turns are especially prone to jackknifing. If you're going down a steep hill and wish to turn off to the left or right, don't assume that the trailer will follow you. The trailer tries to continue straight on down the hill due to its momentum and gravity. You must slow it right down or even come to a halt before turning. When you're satisfied that you've checked the trailer's momentum, then you can it around the corner.\\n2-4. If you ever need to take avoiding action, don't brake and swerve at the same time.\\nBrake first to slow the vehicle down as much as possible, then release the brakes in order to swerve. In this way, you'll remain in control of the vehicle. Once you've swerved, you can re-apply the brakes if necessary.\\nIf you ever need to do an emergency stop, for example, if a child runs into the road in front of your truck, don't stamp on the brake pedal. You should press it. Then press the clutch pedal to prevent the truck from traveling further. Hold the steering wheel with your hands in the 10 minutes to 2 position, keeping your thumbs out of the wheel. Press them against the rim, and lock your elbows inward.\\n2-5. Be very cautious about using your engine brake or retarder (exhaust brake / Jacobs brake / Telma / Voith etc.\\n) on a slippery surface. This could lock up the drive axle and cause jackknifing. An engine brake or retarder only acts on one axle, whereas the brakes act on all of the wheels. If you need to use the retarder to descend a hill, but the road is slippery, slow the vehicle down by braking gently first, then apply the retarder carefully. The same would apply if you were to engage a low gear.\\n2-6. Jackknifing starts as a skid, so do your utmost to avoid skidding.\\nIf, however, your vehicle starts to skid, take your foot off the brake immediately and correct the skid as you would with a rigid vehicle How to Control a Skidding Car. If it isn't corrected, it will be aggravated by the trailer pushing from behind and the vehicle will jackknife.\\n2-7. Keep both tractor and trailer properly maintained.\\nUneven brakes, worn tires and faulty suspension components increase the risk of losing control.\\n2-8. Modern anti-lock braking systems, first developed for aircraft to stop them skidding on the runway, are now fitted to heavy vehicles.\\nThey can sense tire skid and automatically adjust braking force to prevent wheel lockup.\\nWarnings\\nA fine sprinkling of snow on the road surface, or worse, an icy road covered with a fine sprinkling of snow.\\nIn cold weather beware of the possibility of black ice. Black ice means invisible ice. A thin layer of ice forms around the particles of the road surface and therefore can't be seen.[4]\\nX\\nResearch source\\nA shower of rain after a long dry spell. Water mixes with the dust on the road surface. It bubbles and has the appearance of soapy water, and it's just as slippery.\\nFallen leaves on a wet road can cause a skid which could lead to jackknifing.\\n\", \"简要回答\": \"Jackknifing occurs when a vehicle towing a trailer skids and its trailer pushing from behind spins it around until it collides with its own trailer. The jack knifed vehicle could then continue out of control causing further accidents. Here is an explanation of how jackknifing occurs and how to prevent it.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understand Jackknifing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand what causes jackknifing.\", \"描述\": \"Jackknifing occurs when the skids. If the driver is unable to correct it in time, the trailer pushing from behind will continue to push the towing vehicle until it spins around.\"}, {\"编号\": 2, \"标题\": \"Understand that jackknifing is different from trailer slew or trailer swing.\", \"描述\": \"Here's the difference:\"}]}, {\"编号\": 2, \"标题\": \"Prevent Jackknifing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be wary of light loads.\", \"描述\": \"A heavily laden vehicle is unlikely to jackknife. Jackknifing usually occurs with empty trailers or when the weight of the load is badly distributed, providing too little traction where it's needed. The vehicle and trailer brakes are designed for a full load, and are far too powerful for an underweight trailer. When strong brakes are applied, the wheels could lock up, and cause skidding.\"}, {\"编号\": 2, \"标题\": \"Spread your braking over the longest possible distance, braking progressively and reducing your speed gradually.\", \"描述\": \"It helps to drive a safe distance behind other vehicles and to try to anticipate what may happen ahead, allowing yourself plenty of time to pull up, especially on slippery roads and when you're going downhill.\"}, {\"编号\": 3, \"标题\": \"Avoid having to brake or even decelerate on a curve.\", \"描述\": \"Apply your brakes while the vehicle is traveling in a straight line as you approach a curve. Slow down a little more than necessary, then release your brakes before you begin the turn. Apply a little power as you turn. This should prevent the drive wheels from losing traction. If you approach slowly enough, you'll find that you'll be able to speed up as you negotiate the curve.\\nDownhill turns are especially prone to jackknifing. If you're going down a steep hill and wish to turn off to the left or right, don't assume that the trailer will follow you. The trailer tries to continue straight on down the hill due to its momentum and gravity. You must slow it right down or even come to a halt before turning. When you're satisfied that you've checked the trailer's momentum, then you can it around the corner.\"}, {\"编号\": 4, \"标题\": \"If you ever need to take avoiding action, don't brake and swerve at the same time.\", \"描述\": \"Brake first to slow the vehicle down as much as possible, then release the brakes in order to swerve. In this way, you'll remain in control of the vehicle. Once you've swerved, you can re-apply the brakes if necessary.\\nIf you ever need to do an emergency stop, for example, if a child runs into the road in front of your truck, don't stamp on the brake pedal. You should press it. Then press the clutch pedal to prevent the truck from traveling further. Hold the steering wheel with your hands in the 10 minutes to 2 position, keeping your thumbs out of the wheel. Press them against the rim, and lock your elbows inward.\"}, {\"编号\": 5, \"标题\": \"Be very cautious about using your engine brake or retarder (exhaust brake / Jacobs brake / Telma / Voith etc.\", \"描述\": \") on a slippery surface. This could lock up the drive axle and cause jackknifing. An engine brake or retarder only acts on one axle, whereas the brakes act on all of the wheels. If you need to use the retarder to descend a hill, but the road is slippery, slow the vehicle down by braking gently first, then apply the retarder carefully. The same would apply if you were to engage a low gear.\"}, {\"编号\": 6, \"标题\": \"Jackknifing starts as a skid, so do your utmost to avoid skidding.\", \"描述\": \"If, however, your vehicle starts to skid, take your foot off the brake immediately and correct the skid as you would with a rigid vehicle How to Control a Skidding Car. If it isn't corrected, it will be aggravated by the trailer pushing from behind and the vehicle will jackknife.\"}, {\"编号\": 7, \"标题\": \"Keep both tractor and trailer properly maintained.\", \"描述\": \"Uneven brakes, worn tires and faulty suspension components increase the risk of losing control.\"}, {\"编号\": 8, \"标题\": \"Modern anti-lock braking systems, first developed for aircraft to stop them skidding on the runway, are now fitted to heavy vehicles.\", \"描述\": \"They can sense tire skid and automatically adjust braking force to prevent wheel lockup.\"}], \"注意事项\": [\"A fine sprinkling of snow on the road surface, or worse, an icy road covered with a fine sprinkling of snow.\\n\", \"In cold weather beware of the possibility of black ice. Black ice means invisible ice. A thin layer of ice forms around the particles of the road surface and therefore can't be seen.[4]\\nX\\nResearch source\\n\", \"A shower of rain after a long dry spell. Water mixes with the dust on the road surface. It bubbles and has the appearance of soapy water, and it's just as slippery.\\n\", \"Fallen leaves on a wet road can cause a skid which could lead to jackknifing.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,092 | How to Avoid Jealousy when Your Crush is Dating Your Enemy | 1. Coping with Jealous Feelings
1-1. Let it go.
Jealousy is a destructive negative emotion. It will eat at you and make you miserable, while making you feel terrible about yourself. Holding on to your jealousy can make you feel bad, act angrily, and make decisions you wouldn’t normally make.
One way you can let go of jealousy is to stop comparing yourself to others. Accept that you can't change your crush's mind right now. Stop obsessing about your crush and focus on other things, like yourself, your friends, or your interests.
You can repeat to yourself, "The negative energy of my jealousy is not worth my time. I am better than this."
Your jealousy may cause you to talk bad about your enemy or your crush. You may confront your crush or your enemy because you are angry and jealous. This can cause a lot of problems. Letting go of the jealousy or ignoring it can help you avoid these situations.
1-2. Accept that you and your crush may never work out.
Your crush may be dating your enemy because the two of your will never work out. Just because you have a crush doesn’t mean the person will like you back. This is just an unfortunate part of life. One way to avoid getting jealous is to accept that maybe it was just never meant to be with you and your crush.
You can take the time to be sad and get over your crush. You won’t be able to just let it go immediately. In the long run, it will be better for you if you accept this and move on.
1-3. Notice other potential crushes.
One way to avoid jealousy when your crush starts dating someone you don’t like is to move on from the crush. Unfortunately, maybe your crush doesn’t like you. That doesn’t mean there is anything wrong with you, it just may mean you two are not compatible. Take this opportunity to look for other potential crushes that may work out better.
If you spend your time being jealous of your crush and your enemy’s relationship, you may miss an opportunity to start dating someone really great because of your jealousy.
Look around at the people you interact with. Are there people that you have things in common with or find attractive? These people may be your next crush.
1-4. Realize that your crush isn’t as great as you thought.
If your crush starts dating your enemy, don’t instantly feel jealous. Jealousy means you feel bad because someone has something you don’t, which often makes you feel bad about yourself. Instead, take it as a reason to really look at your crush. Really look at them. Objectively think about whether they are as great as you thought.
If your crush is dating your enemy, maybe your crush is someone you might not like. Why do you not like your enemy? Are they mean or a bully? Did they do something to hurt you? If your crush is dating them, maybe they are not a nice person like your enemy.
1-5. Consider that there might be a reason your crush likes your enemy.
Take a moment to step away from your jealousy and think about your crush. There is probably a reason they like your enemy. Maybe they find your enemy attractive, share similar interests, or have fun when together. Your crush is a person who has interests just like you.
Just because your crush likes your enemy instead of you doesn’t means there is anything wrong with you. You shouldn’t feel jealous that your enemy got your crush when you couldn’t. There is just not one person for you.
1-6. Know the relationship won’t last forever.
Just because your crush is dating your enemy now doesn’t mean they will be dating your enemy next month or even next week. If you can’t get over your crush, you should be patient while the two of them date. When your crush breaks up with your enemy, you will still be there with your crush.
Even if your crush and your enemy date for a long time, that doesn’t mean they will date forever. If you don’t like your enemy, maybe your crush will realize they’re not worth it, too.
2. Interacting with Your Enemy
2-1. Avoid trying to sabotage the relationship.
If you are thinking about trying to break up your crush and your enemy, you should get that thought out of your head. Interfering with the relationship, especially negatively, may cost you any chance of having a future relationship with your crush.
Trying to sabotage the relationship makes you look petty and jealous, which is not something you want people - especially your enemy - to think about you.
2-2. Refrain from badmouthing your enemy.
Because your enemy is dating your crush, you may want to talk bad about them, complain about how awful they are, or even spread lies. You should avoid this. Being negative about your enemy means that you are stooping to their level and not being a nice person. You should take the high road and be nice, or just ignore your enemy all together.
Avoid the temptation to go up to your crush and say, "You are dating the biggest jerk on the planet! You should date someone nice and sweet, like me." Doing something like this will only make your crush mad at you.
Talking about your enemy to other people may get back around to them or your crush. Your crush might be mad if they find out you are badmouthing the person they are dating.
2-3. Ignore any teasing by your enemy.
Your enemy may know how you feel about your crush, and this may give them reason to tease you or rub their new relationship in your face. If your enemy is bullying you or being mean, just ignore it. Giving in to the teasing by reacting or getting upset just lets your enemy know you are jealous and upset.
Don’t give in to the urge to tease or make fun of your enemy in retaliation. This makes you seem petty and jealous, and brings you down to your enemy’s level.
2-4. Be happy for your enemy.
Turn the negative jealous feelings into positive ones. Instead of being jealous that your enemy got your crush instead of them, be happy for them. Be nice to your enemy and your crush. Don’t let your enemy know you are bothered by the relationship at all. This will eliminate any reason for your enemy to be mad at you, badmouth you to your crush, or make fun of you.
Every time you get angry or upset that your enemy has your crush, try to think, "Good for them. I am happy they are dating someone." It may not always work, but it will help you start to train your brain away from negative, jealous thoughts.
Another way to be happy for your enemy is to stop thinking about them as an enemy. Start calling them by name in your head. Refer to them "my acquaintance" or "that person I know." Changing the vocabulary in your head can help release negative thoughts and help you be happy for them.
If you send positive vibes out into the world, you will be happier. Being jealous and angry isn’t healthy. It’s much easier to move on and let go of jealousy if you think positively about the situation.
3. Focusing on Yourself
3-1. Focus on yourself.
One way to get over jealousy is to stop dwelling on what you don’t have. In this case, don’t dwell on the fact that you aren’t dating your crush. Instead, focus on yourself. Jealousy makes you feel bad about yourself because you feel like you’re not good enough or that you are lacking something. You should take this time to do things to make yourself healthier in mind and spirit.
Meditate if you feel overcome with jealous feelings. Sit in a quiet room and breathe deeply as you focus inward, on yourself.
You may even think about your jealous feelings and then imagine that you are letting them go. Think about them swirling down the drain like water or floating away like wind.
3-2. Spend time with other friends.
Your jealousy might make you angry and upset. You may feel like sitting in your room, listening to music, and being sad that your crush is dating your enemy. Don’t wallow in your jealousy. Instead, go out and spend time with your friends. Don’t allow your crush or your jealousy to control what you do or your happiness.
Hanging out with your friends can help get your mind off of your crush and your enemy. You can forget about any jealousy you feel by doing other, fun things.
If you spend time with your friends, you probably won’t even have time for any jealous feelings.
3-3. Stay busy.
A good way to avoid jealous feelings is not to dwell on them. Find things to occupy your time and stay busy. You can get caught up on things you’ve been putting off or do an activity you haven’t done in a long time. Distract yourself from any jealousy by trying new things.
For example, you may want to take up a new hobby, start playing a musical instrument, or take lessons.
You may want to catch up on your reading or movie watching, or beat that new video game you’ve been meaning to.
Doing things that make you happy will help decrease your jealousy and make you overall more content.
3-4. Think about your good traits.
Just because your crush is dating your enemy doesn’t mean there is anything wrong with you or that they are better than you. People are attracted to others for different reasons. Don’t feel jealous that your crush is dating your enemy and feel bad about yourself. Instead, remember that you are a good person with a lot of good traits.
You may want to compare yourself to your enemy or think there is something wrong with you because your crush didn’t choose to date you. Don’t think that way. There is nothing wrong with you, even if your crush can’t see how great you are.
For example, you may want to write down a list of your good traits. You can keep this list around when you feel jealous.
You may write down that you have nice hair, nice eyes, or dress well. You may be a good musician, artist, or athlete. Maybe you’re funny, caring, or good at math. Whatever you think is good about yourself, write it down.
| {
"create_time": "20230517 10:49:13",
"回答明细": "{\"回答\": \"1. Coping with Jealous Feelings\\n1-1. Let it go.\\nJealousy is a destructive negative emotion. It will eat at you and make you miserable, while making you feel terrible about yourself. Holding on to your jealousy can make you feel bad, act angrily, and make decisions you wouldn’t normally make.\\nOne way you can let go of jealousy is to stop comparing yourself to others. Accept that you can't change your crush's mind right now. Stop obsessing about your crush and focus on other things, like yourself, your friends, or your interests.\\nYou can repeat to yourself, \\\"The negative energy of my jealousy is not worth my time. I am better than this.\\\"\\nYour jealousy may cause you to talk bad about your enemy or your crush. You may confront your crush or your enemy because you are angry and jealous. This can cause a lot of problems. Letting go of the jealousy or ignoring it can help you avoid these situations.\\n1-2. Accept that you and your crush may never work out.\\nYour crush may be dating your enemy because the two of your will never work out. Just because you have a crush doesn’t mean the person will like you back. This is just an unfortunate part of life. One way to avoid getting jealous is to accept that maybe it was just never meant to be with you and your crush.\\nYou can take the time to be sad and get over your crush. You won’t be able to just let it go immediately. In the long run, it will be better for you if you accept this and move on.\\n1-3. Notice other potential crushes.\\nOne way to avoid jealousy when your crush starts dating someone you don’t like is to move on from the crush. Unfortunately, maybe your crush doesn’t like you. That doesn’t mean there is anything wrong with you, it just may mean you two are not compatible. Take this opportunity to look for other potential crushes that may work out better.\\nIf you spend your time being jealous of your crush and your enemy’s relationship, you may miss an opportunity to start dating someone really great because of your jealousy.\\nLook around at the people you interact with. Are there people that you have things in common with or find attractive? These people may be your next crush.\\n1-4. Realize that your crush isn’t as great as you thought.\\nIf your crush starts dating your enemy, don’t instantly feel jealous. Jealousy means you feel bad because someone has something you don’t, which often makes you feel bad about yourself. Instead, take it as a reason to really look at your crush. Really look at them. Objectively think about whether they are as great as you thought.\\nIf your crush is dating your enemy, maybe your crush is someone you might not like. Why do you not like your enemy? Are they mean or a bully? Did they do something to hurt you? If your crush is dating them, maybe they are not a nice person like your enemy.\\n1-5. Consider that there might be a reason your crush likes your enemy.\\nTake a moment to step away from your jealousy and think about your crush. There is probably a reason they like your enemy. Maybe they find your enemy attractive, share similar interests, or have fun when together. Your crush is a person who has interests just like you.\\nJust because your crush likes your enemy instead of you doesn’t means there is anything wrong with you. You shouldn’t feel jealous that your enemy got your crush when you couldn’t. There is just not one person for you.\\n1-6. Know the relationship won’t last forever.\\nJust because your crush is dating your enemy now doesn’t mean they will be dating your enemy next month or even next week. If you can’t get over your crush, you should be patient while the two of them date. When your crush breaks up with your enemy, you will still be there with your crush.\\nEven if your crush and your enemy date for a long time, that doesn’t mean they will date forever. If you don’t like your enemy, maybe your crush will realize they’re not worth it, too.\\n2. Interacting with Your Enemy\\n2-1. Avoid trying to sabotage the relationship.\\nIf you are thinking about trying to break up your crush and your enemy, you should get that thought out of your head. Interfering with the relationship, especially negatively, may cost you any chance of having a future relationship with your crush.\\nTrying to sabotage the relationship makes you look petty and jealous, which is not something you want people - especially your enemy - to think about you.\\n2-2. Refrain from badmouthing your enemy.\\nBecause your enemy is dating your crush, you may want to talk bad about them, complain about how awful they are, or even spread lies. You should avoid this. Being negative about your enemy means that you are stooping to their level and not being a nice person. You should take the high road and be nice, or just ignore your enemy all together.\\nAvoid the temptation to go up to your crush and say, \\\"You are dating the biggest jerk on the planet! You should date someone nice and sweet, like me.\\\" Doing something like this will only make your crush mad at you.\\nTalking about your enemy to other people may get back around to them or your crush. Your crush might be mad if they find out you are badmouthing the person they are dating.\\n2-3. Ignore any teasing by your enemy.\\nYour enemy may know how you feel about your crush, and this may give them reason to tease you or rub their new relationship in your face. If your enemy is bullying you or being mean, just ignore it. Giving in to the teasing by reacting or getting upset just lets your enemy know you are jealous and upset.\\nDon’t give in to the urge to tease or make fun of your enemy in retaliation. This makes you seem petty and jealous, and brings you down to your enemy’s level.\\n2-4. Be happy for your enemy.\\nTurn the negative jealous feelings into positive ones. Instead of being jealous that your enemy got your crush instead of them, be happy for them. Be nice to your enemy and your crush. Don’t let your enemy know you are bothered by the relationship at all. This will eliminate any reason for your enemy to be mad at you, badmouth you to your crush, or make fun of you.\\nEvery time you get angry or upset that your enemy has your crush, try to think, \\\"Good for them. I am happy they are dating someone.\\\" It may not always work, but it will help you start to train your brain away from negative, jealous thoughts.\\nAnother way to be happy for your enemy is to stop thinking about them as an enemy. Start calling them by name in your head. Refer to them \\\"my acquaintance\\\" or \\\"that person I know.\\\" Changing the vocabulary in your head can help release negative thoughts and help you be happy for them.\\nIf you send positive vibes out into the world, you will be happier. Being jealous and angry isn’t healthy. It’s much easier to move on and let go of jealousy if you think positively about the situation.\\n3. Focusing on Yourself\\n3-1. Focus on yourself.\\nOne way to get over jealousy is to stop dwelling on what you don’t have. In this case, don’t dwell on the fact that you aren’t dating your crush. Instead, focus on yourself. Jealousy makes you feel bad about yourself because you feel like you’re not good enough or that you are lacking something. You should take this time to do things to make yourself healthier in mind and spirit.\\n\\nMeditate if you feel overcome with jealous feelings. Sit in a quiet room and breathe deeply as you focus inward, on yourself.\\nYou may even think about your jealous feelings and then imagine that you are letting them go. Think about them swirling down the drain like water or floating away like wind.\\n3-2. Spend time with other friends.\\nYour jealousy might make you angry and upset. You may feel like sitting in your room, listening to music, and being sad that your crush is dating your enemy. Don’t wallow in your jealousy. Instead, go out and spend time with your friends. Don’t allow your crush or your jealousy to control what you do or your happiness.\\nHanging out with your friends can help get your mind off of your crush and your enemy. You can forget about any jealousy you feel by doing other, fun things.\\nIf you spend time with your friends, you probably won’t even have time for any jealous feelings.\\n3-3. Stay busy.\\nA good way to avoid jealous feelings is not to dwell on them. Find things to occupy your time and stay busy. You can get caught up on things you’ve been putting off or do an activity you haven’t done in a long time. Distract yourself from any jealousy by trying new things.\\nFor example, you may want to take up a new hobby, start playing a musical instrument, or take lessons.\\nYou may want to catch up on your reading or movie watching, or beat that new video game you’ve been meaning to.\\nDoing things that make you happy will help decrease your jealousy and make you overall more content.\\n3-4. Think about your good traits.\\nJust because your crush is dating your enemy doesn’t mean there is anything wrong with you or that they are better than you. People are attracted to others for different reasons. Don’t feel jealous that your crush is dating your enemy and feel bad about yourself. Instead, remember that you are a good person with a lot of good traits.\\nYou may want to compare yourself to your enemy or think there is something wrong with you because your crush didn’t choose to date you. Don’t think that way. There is nothing wrong with you, even if your crush can’t see how great you are.\\nFor example, you may want to write down a list of your good traits. You can keep this list around when you feel jealous.\\nYou may write down that you have nice hair, nice eyes, or dress well. You may be a good musician, artist, or athlete. Maybe you’re funny, caring, or good at math. Whatever you think is good about yourself, write it down.\\n\", \"简要回答\": \"Having a crush can be a fun experience, but it can difficult when your crush starts dating someone. It can be even worse if your crush starts dating your enemy! It's natural to feel angry, upset, or jealous when this happens, but you don't have to live with those feelings forever. In this article, we'll show you the best ways to move past your feelings, keep your cool with your enemy, and build yourself up to avoid negative feelings. Let's dive in!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Coping with Jealous Feelings\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let it go.\", \"描述\": \"Jealousy is a destructive negative emotion. It will eat at you and make you miserable, while making you feel terrible about yourself. Holding on to your jealousy can make you feel bad, act angrily, and make decisions you wouldn’t normally make.\\nOne way you can let go of jealousy is to stop comparing yourself to others. Accept that you can't change your crush's mind right now. Stop obsessing about your crush and focus on other things, like yourself, your friends, or your interests.\\nYou can repeat to yourself, \\\"The negative energy of my jealousy is not worth my time. I am better than this.\\\"\\nYour jealousy may cause you to talk bad about your enemy or your crush. You may confront your crush or your enemy because you are angry and jealous. This can cause a lot of problems. Letting go of the jealousy or ignoring it can help you avoid these situations.\"}, {\"编号\": 2, \"标题\": \"Accept that you and your crush may never work out.\", \"描述\": \"Your crush may be dating your enemy because the two of your will never work out. Just because you have a crush doesn’t mean the person will like you back. This is just an unfortunate part of life. One way to avoid getting jealous is to accept that maybe it was just never meant to be with you and your crush.\\nYou can take the time to be sad and get over your crush. You won’t be able to just let it go immediately. In the long run, it will be better for you if you accept this and move on.\"}, {\"编号\": 3, \"标题\": \"Notice other potential crushes.\", \"描述\": \"One way to avoid jealousy when your crush starts dating someone you don’t like is to move on from the crush. Unfortunately, maybe your crush doesn’t like you. That doesn’t mean there is anything wrong with you, it just may mean you two are not compatible. Take this opportunity to look for other potential crushes that may work out better.\\nIf you spend your time being jealous of your crush and your enemy’s relationship, you may miss an opportunity to start dating someone really great because of your jealousy.\\nLook around at the people you interact with. Are there people that you have things in common with or find attractive? These people may be your next crush.\"}, {\"编号\": 4, \"标题\": \"Realize that your crush isn’t as great as you thought.\", \"描述\": \"If your crush starts dating your enemy, don’t instantly feel jealous. Jealousy means you feel bad because someone has something you don’t, which often makes you feel bad about yourself. Instead, take it as a reason to really look at your crush. Really look at them. Objectively think about whether they are as great as you thought.\\nIf your crush is dating your enemy, maybe your crush is someone you might not like. Why do you not like your enemy? Are they mean or a bully? Did they do something to hurt you? If your crush is dating them, maybe they are not a nice person like your enemy.\"}, {\"编号\": 5, \"标题\": \"Consider that there might be a reason your crush likes your enemy.\", \"描述\": \"Take a moment to step away from your jealousy and think about your crush. There is probably a reason they like your enemy. Maybe they find your enemy attractive, share similar interests, or have fun when together. Your crush is a person who has interests just like you.\\nJust because your crush likes your enemy instead of you doesn’t means there is anything wrong with you. You shouldn’t feel jealous that your enemy got your crush when you couldn’t. There is just not one person for you.\"}, {\"编号\": 6, \"标题\": \"Know the relationship won’t last forever.\", \"描述\": \"Just because your crush is dating your enemy now doesn’t mean they will be dating your enemy next month or even next week. If you can’t get over your crush, you should be patient while the two of them date. When your crush breaks up with your enemy, you will still be there with your crush.\\nEven if your crush and your enemy date for a long time, that doesn’t mean they will date forever. If you don’t like your enemy, maybe your crush will realize they’re not worth it, too.\"}]}, {\"编号\": 2, \"标题\": \"Interacting with Your Enemy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid trying to sabotage the relationship.\", \"描述\": \"If you are thinking about trying to break up your crush and your enemy, you should get that thought out of your head. Interfering with the relationship, especially negatively, may cost you any chance of having a future relationship with your crush.\\nTrying to sabotage the relationship makes you look petty and jealous, which is not something you want people - especially your enemy - to think about you.\"}, {\"编号\": 2, \"标题\": \"Refrain from badmouthing your enemy.\", \"描述\": \"Because your enemy is dating your crush, you may want to talk bad about them, complain about how awful they are, or even spread lies. You should avoid this. Being negative about your enemy means that you are stooping to their level and not being a nice person. You should take the high road and be nice, or just ignore your enemy all together.\\nAvoid the temptation to go up to your crush and say, \\\"You are dating the biggest jerk on the planet! You should date someone nice and sweet, like me.\\\" Doing something like this will only make your crush mad at you.\\nTalking about your enemy to other people may get back around to them or your crush. Your crush might be mad if they find out you are badmouthing the person they are dating.\"}, {\"编号\": 3, \"标题\": \"Ignore any teasing by your enemy.\", \"描述\": \"Your enemy may know how you feel about your crush, and this may give them reason to tease you or rub their new relationship in your face. If your enemy is bullying you or being mean, just ignore it. Giving in to the teasing by reacting or getting upset just lets your enemy know you are jealous and upset.\\nDon’t give in to the urge to tease or make fun of your enemy in retaliation. This makes you seem petty and jealous, and brings you down to your enemy’s level.\"}, {\"编号\": 4, \"标题\": \"Be happy for your enemy.\", \"描述\": \"Turn the negative jealous feelings into positive ones. Instead of being jealous that your enemy got your crush instead of them, be happy for them. Be nice to your enemy and your crush. Don’t let your enemy know you are bothered by the relationship at all. This will eliminate any reason for your enemy to be mad at you, badmouth you to your crush, or make fun of you.\\nEvery time you get angry or upset that your enemy has your crush, try to think, \\\"Good for them. I am happy they are dating someone.\\\" It may not always work, but it will help you start to train your brain away from negative, jealous thoughts.\\nAnother way to be happy for your enemy is to stop thinking about them as an enemy. Start calling them by name in your head. Refer to them \\\"my acquaintance\\\" or \\\"that person I know.\\\" Changing the vocabulary in your head can help release negative thoughts and help you be happy for them.\\nIf you send positive vibes out into the world, you will be happier. Being jealous and angry isn’t healthy. It’s much easier to move on and let go of jealousy if you think positively about the situation.\"}]}, {\"编号\": 3, \"标题\": \"Focusing on Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on yourself.\", \"描述\": \"One way to get over jealousy is to stop dwelling on what you don’t have. In this case, don’t dwell on the fact that you aren’t dating your crush. Instead, focus on yourself. Jealousy makes you feel bad about yourself because you feel like you’re not good enough or that you are lacking something. You should take this time to do things to make yourself healthier in mind and spirit.\\n\\nMeditate if you feel overcome with jealous feelings. Sit in a quiet room and breathe deeply as you focus inward, on yourself.\\nYou may even think about your jealous feelings and then imagine that you are letting them go. Think about them swirling down the drain like water or floating away like wind.\"}, {\"编号\": 2, \"标题\": \"Spend time with other friends.\", \"描述\": \"Your jealousy might make you angry and upset. You may feel like sitting in your room, listening to music, and being sad that your crush is dating your enemy. Don’t wallow in your jealousy. Instead, go out and spend time with your friends. Don’t allow your crush or your jealousy to control what you do or your happiness.\\nHanging out with your friends can help get your mind off of your crush and your enemy. You can forget about any jealousy you feel by doing other, fun things.\\nIf you spend time with your friends, you probably won’t even have time for any jealous feelings.\"}, {\"编号\": 3, \"标题\": \"Stay busy.\", \"描述\": \"A good way to avoid jealous feelings is not to dwell on them. Find things to occupy your time and stay busy. You can get caught up on things you’ve been putting off or do an activity you haven’t done in a long time. Distract yourself from any jealousy by trying new things.\\nFor example, you may want to take up a new hobby, start playing a musical instrument, or take lessons.\\nYou may want to catch up on your reading or movie watching, or beat that new video game you’ve been meaning to.\\nDoing things that make you happy will help decrease your jealousy and make you overall more content.\"}, {\"编号\": 4, \"标题\": \"Think about your good traits.\", \"描述\": \"Just because your crush is dating your enemy doesn’t mean there is anything wrong with you or that they are better than you. People are attracted to others for different reasons. Don’t feel jealous that your crush is dating your enemy and feel bad about yourself. Instead, remember that you are a good person with a lot of good traits.\\nYou may want to compare yourself to your enemy or think there is something wrong with you because your crush didn’t choose to date you. Don’t think that way. There is nothing wrong with you, even if your crush can’t see how great you are.\\nFor example, you may want to write down a list of your good traits. You can keep this list around when you feel jealous.\\nYou may write down that you have nice hair, nice eyes, or dress well. You may be a good musician, artist, or athlete. Maybe you’re funny, caring, or good at math. Whatever you think is good about yourself, write it down.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,093 | How to Avoid Jet Lag | 1. Preparing For Your Flight
1-1. Adjust your sleep and eating schedule.
Do this a few days to a week before you are set to fly. If you are traveling east, go to bed one hour earlier each night in the two to three days leading up to your departure. If you are traveling west, go to bed one hour later in the two to three days before your flight. This will give your body a chance to gradually adjust to your new time zone when you land in your destination.
You should also try to adjust your eating schedule in the two to three days before your flight. Have your meals closer to when you will be eating them at your destination so your body gets used to the new meal times. For example, if dinner time is one hour ahead in your destination, have your dinner one hour later than usual at home.
1-2. Get enough sleep before you fly.
Make sure you get several nights of good, quality sleep leading up to your flight. Being sleep deprived when you board the plane will make your jet lag much worse. Maintain a regular sleep schedule, do calming activities before bed, and make your sleep space cozy and quiet to help you get to sleep.
You may also create a sleep routine in the week leading up to your flight to prepare. Doing a calming activity before bed like reading, taking a bath, or chatting with your partner in bed can make it easier for you to fall asleep and maintain a regular sleep routine.
1-3. Avoid coffee and alcohol 12 hours before your flight.
Drinking coffee and alcohol before you fly can make your jet lag much worse once you land. Try to stay away from coffee and alcohol 12 hours before you are set to fly. Instead, stay hydrated by drinking lots of water leading up to your flight.
Pack a water bottle in your carry-on so you can sip water while you are at the airport waiting for your flight. You can also get the water bottle filled on the plane so you can stay hydrated while in the air.
Many people prefer to avoid drinking alcohol on board as well.
1-4. Book an overnight flight.
If possible, try to book an overnight flight. This way, you can have dinner at a normal time in the evening and are more likely to sleep on the flight during the night. Depending on your destination, you may arrive in the morning or afternoon if you opt for an overnight flight. This will make it easier for you to adjust to the new time zone once you land.
If you can’t get an overnight flight, try to get a flight where you land in the morning or afternoon rather than the evening. This can make dealing with jet lag much easier in your destination.
2. Getting Enough Rest During Your Flight
2-1. Bring a pillow and an eye mask.
To avoid jet lag, it’s important that you get enough sleep on the plane. Pack a travel pillow and an eye mask to make sleeping on the flight easier. Bring a blanket or a big scarf that you can use to stay warm while you sleep.
You can also pack headphones or earplugs to block out noise or distractions on the flight.
2-2. Take a sleeping pill.
Only take sleeping pills during the flight if you have taken them before and at a low dosage. One sleeping pill is often good for an overnight flight to help you sleep. Taking more than one can end up making you feel groggy when you land, and could end up making your jet lag worse.
Ask your doctor for advice on dosage and when you should take the sleeping pill during your flight.
By taking a relaxant to mhttps://www.uofmhealth.org/health-library/ug4997ake sure you sleep, you can be well-rested upon arrival.
2-3. Change your watch to the timezone of your destination.
If you wear a watch, change the time so it matches the timezone of your destination. You can also adjust the clock on your cellphone. Doing this will help you get accustomed to the new timezone and prepare you for a new sleeping and eating schedule.
If you are not sure what the new timezone will be at your destination, ask a flight attendant for this information.
2-4. Drink lots of water.
It is common to get dehydrated on the plane, and dehydration can make jet lag much worse. Try to drink at least 8 ounces of water for every hour you are in the air. Sip from a water bottle in your carry-on and request water from the flight attendant.
Avoid drinking alcohol or caffeinated beverages on the flight, as they can interfere with your sleep.
2-5. Do light exercise.
Try to get up and walk in the aisle of the plane, especially during a long flight. Doing light exercise and moving your body can help improve your blood circulation on the flight. It may also help you get to sleep more easily, especially if you go for a short walk around before you go to sleep.
You can also try doing light stretching in the aisle, such as standing side stretches.
Deep breathing and meditation may also help you stay calm and relaxed during the flight.
3. Avoiding Jet Lag Once You Land
3-1. Go outside once you land.
Once you get to your destination, it is important that you get enough exposure to natural sunlight. Light exposure helps to regulate your body’s circadian rhythm and make it easier for you to adjust to your new location. If you have traveled westward, try to go outside in the early evening so you get exposed to light at night. If you have traveled eastward, go outside in the morning so you get exposed to light early in the day.
3-2. Avoid going outside if you've traveled more than eight time zones.
The one exception to this rule is if you have traveled more than eight time zones from your original time zone. If you have traveled more than eight time zones to the east, wear sunglasses and stay away from bright light in the morning. Then, try to get as much sunlight as possible in the late afternoon.
If you’ve traveled more than eight time zones to the west, avoid outdoor light a few hours before dark during the first few days so you can adjust to the local time.
3-3. Eat at the local time.
Once you land, try to have your meals at the local time so your body can adjust. If you land at night, for example, have dinner at the local time. If you land in the morning, have breakfast at the local time.
If you find yourself getting hungry between meals, have small snacks to keep your stomach satisfied. Only have large meals at the local time so you adjust better to the new time zone.
Make sure you have a lot of water as part of your meals. Dehydration can make your jet lag worse. Avoid alcohol and caffeine once you land as they can negatively affect your sleep.
3-4. Stick to a regular sleep schedule.
You should also go to sleep based on the local time and stick to a regular sleep schedule. This will make your jet lag less intense and help your body adjust to the new time zone.[v161559_b01]. 18 September 2020.</ref>
For example, if you land in the early evening, try to stay awake until the late evening so you can go to sleep at an appropriate time. If you get in early in the day, stay awake until the evening so your sleep time matches the local time.
3-5. Take melatonin to help you sleep.
If you struggle with going to sleep in the new time zone, consider taking melatonin. Melatonin is a nonprescription drug that has been shown to help set your internal clock and make going to sleep much easier. Having 3 milligrams of melatonin before bed for several days after arrival can help regulate your sleep schedule.
Speak to your doctor about taking melatonin before you go on your trip.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Preparing For Your Flight\\n1-1. Adjust your sleep and eating schedule.\\nDo this a few days to a week before you are set to fly. If you are traveling east, go to bed one hour earlier each night in the two to three days leading up to your departure. If you are traveling west, go to bed one hour later in the two to three days before your flight. This will give your body a chance to gradually adjust to your new time zone when you land in your destination.\\nYou should also try to adjust your eating schedule in the two to three days before your flight. Have your meals closer to when you will be eating them at your destination so your body gets used to the new meal times. For example, if dinner time is one hour ahead in your destination, have your dinner one hour later than usual at home.\\n1-2. Get enough sleep before you fly.\\nMake sure you get several nights of good, quality sleep leading up to your flight. Being sleep deprived when you board the plane will make your jet lag much worse. Maintain a regular sleep schedule, do calming activities before bed, and make your sleep space cozy and quiet to help you get to sleep.\\nYou may also create a sleep routine in the week leading up to your flight to prepare. Doing a calming activity before bed like reading, taking a bath, or chatting with your partner in bed can make it easier for you to fall asleep and maintain a regular sleep routine.\\n1-3. Avoid coffee and alcohol 12 hours before your flight.\\nDrinking coffee and alcohol before you fly can make your jet lag much worse once you land. Try to stay away from coffee and alcohol 12 hours before you are set to fly. Instead, stay hydrated by drinking lots of water leading up to your flight.\\nPack a water bottle in your carry-on so you can sip water while you are at the airport waiting for your flight. You can also get the water bottle filled on the plane so you can stay hydrated while in the air.\\nMany people prefer to avoid drinking alcohol on board as well.\\n1-4. Book an overnight flight.\\nIf possible, try to book an overnight flight. This way, you can have dinner at a normal time in the evening and are more likely to sleep on the flight during the night. Depending on your destination, you may arrive in the morning or afternoon if you opt for an overnight flight. This will make it easier for you to adjust to the new time zone once you land.\\nIf you can’t get an overnight flight, try to get a flight where you land in the morning or afternoon rather than the evening. This can make dealing with jet lag much easier in your destination.\\n2. Getting Enough Rest During Your Flight\\n2-1. Bring a pillow and an eye mask.\\nTo avoid jet lag, it’s important that you get enough sleep on the plane. Pack a travel pillow and an eye mask to make sleeping on the flight easier. Bring a blanket or a big scarf that you can use to stay warm while you sleep.\\nYou can also pack headphones or earplugs to block out noise or distractions on the flight.\\n2-2. Take a sleeping pill.\\nOnly take sleeping pills during the flight if you have taken them before and at a low dosage. One sleeping pill is often good for an overnight flight to help you sleep. Taking more than one can end up making you feel groggy when you land, and could end up making your jet lag worse.\\nAsk your doctor for advice on dosage and when you should take the sleeping pill during your flight.\\nBy taking a relaxant to mhttps://www.uofmhealth.org/health-library/ug4997ake sure you sleep, you can be well-rested upon arrival.\\n2-3. Change your watch to the timezone of your destination.\\nIf you wear a watch, change the time so it matches the timezone of your destination. You can also adjust the clock on your cellphone. Doing this will help you get accustomed to the new timezone and prepare you for a new sleeping and eating schedule.\\nIf you are not sure what the new timezone will be at your destination, ask a flight attendant for this information.\\n2-4. Drink lots of water.\\nIt is common to get dehydrated on the plane, and dehydration can make jet lag much worse. Try to drink at least 8 ounces of water for every hour you are in the air. Sip from a water bottle in your carry-on and request water from the flight attendant.\\nAvoid drinking alcohol or caffeinated beverages on the flight, as they can interfere with your sleep.\\n2-5. Do light exercise.\\nTry to get up and walk in the aisle of the plane, especially during a long flight. Doing light exercise and moving your body can help improve your blood circulation on the flight. It may also help you get to sleep more easily, especially if you go for a short walk around before you go to sleep.\\nYou can also try doing light stretching in the aisle, such as standing side stretches.\\nDeep breathing and meditation may also help you stay calm and relaxed during the flight.\\n3. Avoiding Jet Lag Once You Land\\n3-1. Go outside once you land.\\nOnce you get to your destination, it is important that you get enough exposure to natural sunlight. Light exposure helps to regulate your body’s circadian rhythm and make it easier for you to adjust to your new location. If you have traveled westward, try to go outside in the early evening so you get exposed to light at night. If you have traveled eastward, go outside in the morning so you get exposed to light early in the day.\\n3-2. Avoid going outside if you've traveled more than eight time zones.\\nThe one exception to this rule is if you have traveled more than eight time zones from your original time zone. If you have traveled more than eight time zones to the east, wear sunglasses and stay away from bright light in the morning. Then, try to get as much sunlight as possible in the late afternoon.\\nIf you’ve traveled more than eight time zones to the west, avoid outdoor light a few hours before dark during the first few days so you can adjust to the local time.\\n3-3. Eat at the local time.\\nOnce you land, try to have your meals at the local time so your body can adjust. If you land at night, for example, have dinner at the local time. If you land in the morning, have breakfast at the local time.\\nIf you find yourself getting hungry between meals, have small snacks to keep your stomach satisfied. Only have large meals at the local time so you adjust better to the new time zone.\\nMake sure you have a lot of water as part of your meals. Dehydration can make your jet lag worse. Avoid alcohol and caffeine once you land as they can negatively affect your sleep.\\n3-4. Stick to a regular sleep schedule.\\nYou should also go to sleep based on the local time and stick to a regular sleep schedule. This will make your jet lag less intense and help your body adjust to the new time zone.[v161559_b01]. 18 September 2020.</ref>\\nFor example, if you land in the early evening, try to stay awake until the late evening so you can go to sleep at an appropriate time. If you get in early in the day, stay awake until the evening so your sleep time matches the local time.\\n3-5. Take melatonin to help you sleep.\\nIf you struggle with going to sleep in the new time zone, consider taking melatonin. Melatonin is a nonprescription drug that has been shown to help set your internal clock and make going to sleep much easier. Having 3 milligrams of melatonin before bed for several days after arrival can help regulate your sleep schedule.\\nSpeak to your doctor about taking melatonin before you go on your trip.\\n\", \"简要回答\": \"When you're flying across time zones, it can take your body some time to adjust. Jet lag can cause temporary issues like insomnia, fatigue, gastrointestinal issues, and difficulty concentrating. You can avoid jet lag by preparing properly for your flight and by getting enough rest during your flight. Once you land, make sure you expose yourself to natural sunlight and follow the local time to avoid jet lag.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing For Your Flight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Adjust your sleep and eating schedule.\", \"描述\": \"Do this a few days to a week before you are set to fly. If you are traveling east, go to bed one hour earlier each night in the two to three days leading up to your departure. If you are traveling west, go to bed one hour later in the two to three days before your flight. This will give your body a chance to gradually adjust to your new time zone when you land in your destination.\\nYou should also try to adjust your eating schedule in the two to three days before your flight. Have your meals closer to when you will be eating them at your destination so your body gets used to the new meal times. For example, if dinner time is one hour ahead in your destination, have your dinner one hour later than usual at home.\"}, {\"编号\": 2, \"标题\": \"Get enough sleep before you fly.\", \"描述\": \"Make sure you get several nights of good, quality sleep leading up to your flight. Being sleep deprived when you board the plane will make your jet lag much worse. Maintain a regular sleep schedule, do calming activities before bed, and make your sleep space cozy and quiet to help you get to sleep.\\nYou may also create a sleep routine in the week leading up to your flight to prepare. Doing a calming activity before bed like reading, taking a bath, or chatting with your partner in bed can make it easier for you to fall asleep and maintain a regular sleep routine.\"}, {\"编号\": 3, \"标题\": \"Avoid coffee and alcohol 12 hours before your flight.\", \"描述\": \"Drinking coffee and alcohol before you fly can make your jet lag much worse once you land. Try to stay away from coffee and alcohol 12 hours before you are set to fly. Instead, stay hydrated by drinking lots of water leading up to your flight.\\nPack a water bottle in your carry-on so you can sip water while you are at the airport waiting for your flight. You can also get the water bottle filled on the plane so you can stay hydrated while in the air.\\nMany people prefer to avoid drinking alcohol on board as well.\"}, {\"编号\": 4, \"标题\": \"Book an overnight flight.\", \"描述\": \"If possible, try to book an overnight flight. This way, you can have dinner at a normal time in the evening and are more likely to sleep on the flight during the night. Depending on your destination, you may arrive in the morning or afternoon if you opt for an overnight flight. This will make it easier for you to adjust to the new time zone once you land.\\nIf you can’t get an overnight flight, try to get a flight where you land in the morning or afternoon rather than the evening. This can make dealing with jet lag much easier in your destination.\"}]}, {\"编号\": 2, \"标题\": \"Getting Enough Rest During Your Flight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Bring a pillow and an eye mask.\", \"描述\": \"To avoid jet lag, it’s important that you get enough sleep on the plane. Pack a travel pillow and an eye mask to make sleeping on the flight easier. Bring a blanket or a big scarf that you can use to stay warm while you sleep.\\nYou can also pack headphones or earplugs to block out noise or distractions on the flight.\"}, {\"编号\": 2, \"标题\": \"Take a sleeping pill.\", \"描述\": \"Only take sleeping pills during the flight if you have taken them before and at a low dosage. One sleeping pill is often good for an overnight flight to help you sleep. Taking more than one can end up making you feel groggy when you land, and could end up making your jet lag worse.\\nAsk your doctor for advice on dosage and when you should take the sleeping pill during your flight.\\nBy taking a relaxant to mhttps://www.uofmhealth.org/health-library/ug4997ake sure you sleep, you can be well-rested upon arrival.\"}, {\"编号\": 3, \"标题\": \"Change your watch to the timezone of your destination.\", \"描述\": \"If you wear a watch, change the time so it matches the timezone of your destination. You can also adjust the clock on your cellphone. Doing this will help you get accustomed to the new timezone and prepare you for a new sleeping and eating schedule.\\nIf you are not sure what the new timezone will be at your destination, ask a flight attendant for this information.\"}, {\"编号\": 4, \"标题\": \"Drink lots of water.\", \"描述\": \"It is common to get dehydrated on the plane, and dehydration can make jet lag much worse. Try to drink at least 8 ounces of water for every hour you are in the air. Sip from a water bottle in your carry-on and request water from the flight attendant.\\nAvoid drinking alcohol or caffeinated beverages on the flight, as they can interfere with your sleep.\"}, {\"编号\": 5, \"标题\": \"Do light exercise.\", \"描述\": \"Try to get up and walk in the aisle of the plane, especially during a long flight. Doing light exercise and moving your body can help improve your blood circulation on the flight. It may also help you get to sleep more easily, especially if you go for a short walk around before you go to sleep.\\nYou can also try doing light stretching in the aisle, such as standing side stretches.\\nDeep breathing and meditation may also help you stay calm and relaxed during the flight.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding Jet Lag Once You Land\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go outside once you land.\", \"描述\": \"Once you get to your destination, it is important that you get enough exposure to natural sunlight. Light exposure helps to regulate your body’s circadian rhythm and make it easier for you to adjust to your new location. If you have traveled westward, try to go outside in the early evening so you get exposed to light at night. If you have traveled eastward, go outside in the morning so you get exposed to light early in the day.\"}, {\"编号\": 2, \"标题\": \"Avoid going outside if you've traveled more than eight time zones.\", \"描述\": \"The one exception to this rule is if you have traveled more than eight time zones from your original time zone. If you have traveled more than eight time zones to the east, wear sunglasses and stay away from bright light in the morning. Then, try to get as much sunlight as possible in the late afternoon.\\nIf you’ve traveled more than eight time zones to the west, avoid outdoor light a few hours before dark during the first few days so you can adjust to the local time.\"}, {\"编号\": 3, \"标题\": \"Eat at the local time.\", \"描述\": \"Once you land, try to have your meals at the local time so your body can adjust. If you land at night, for example, have dinner at the local time. If you land in the morning, have breakfast at the local time.\\nIf you find yourself getting hungry between meals, have small snacks to keep your stomach satisfied. Only have large meals at the local time so you adjust better to the new time zone.\\nMake sure you have a lot of water as part of your meals. Dehydration can make your jet lag worse. Avoid alcohol and caffeine once you land as they can negatively affect your sleep.\"}, {\"编号\": 4, \"标题\": \"Stick to a regular sleep schedule.\", \"描述\": \"You should also go to sleep based on the local time and stick to a regular sleep schedule. This will make your jet lag less intense and help your body adjust to the new time zone.[v161559_b01]. 18 September 2020.</ref>\\nFor example, if you land in the early evening, try to stay awake until the late evening so you can go to sleep at an appropriate time. If you get in early in the day, stay awake until the evening so your sleep time matches the local time.\"}, {\"编号\": 5, \"标题\": \"Take melatonin to help you sleep.\", \"描述\": \"If you struggle with going to sleep in the new time zone, consider taking melatonin. Melatonin is a nonprescription drug that has been shown to help set your internal clock and make going to sleep much easier. Having 3 milligrams of melatonin before bed for several days after arrival can help regulate your sleep schedule.\\nSpeak to your doctor about taking melatonin before you go on your trip.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,094 | How to Avoid Kitchen Sink Blockages | 1. Preventing Clogs in Basic Sinks
1-1. Use a drain strainer.
If you do not have a garbage disposal unit installed in your sink, it is very important to avoid letting food scraps go down the drain. Find a drain strainer that fits the opening of your sink and use it collect food scraps.
A wide variety of drain strainers are available at hardware stores.
It can be helpful to bring along a photo of your sink and ask a sales associate to help you choose the right one.
1-2. Avoid pouring grease or oil down the drain.
Never pour hot fat down the kitchen sink. The fat will cool down, congeal, and set in the pipes. The best approach is to let fats/oils cool in a container (such as a coffee can) and place the solid fat into the garbage bin.
1-3. Avoid putting tea leaves down the sink drain.
Tea leaves can accumulate in the drain, expand, and clog at the S-bend. As such, it is important to prevent tea leaves from going down the drain. Throw your tea leaves in the trash, or you can use them in compost if you have a garden.
1-4. Pour hot water down the drain weekly.
Even if you are careful, a small amount of food and/or fats can make their way down your drain. In order to prevent blockages, it is a good idea to pour boiling hot water down your sink about once a week. Heat some water in a kettle, and pour it slowly down the drain.
2. Preventing Clogs in Sinks with Disposals
2-1. Avoid putting "problem foods" through your disposal.
If you have a garbage disposal, you don't need to worry as much about food scraps. However, there are a handful of foods that can cause problems for garbage disposals and lead to blockages in your kitchen sink. These "problem foods" include:
Banana peels
Coffee grounds
Potato skins
Rice and pasta
Eggshells
Bones
2-2. Run cold water while you use your disposal.
Even though a garbage disposal is specifically designed to grind up scraps of food, things can still get stuck. One way to prevent this from happening is to run a stream of cold water from the faucet anytime your run your garbage disposal. This helps to clear away any stubborn foods scraps and clear up potential clogs.
2-3. Clean the disposal with a specialized brush each week.
Look online or in your local hardware store for a brush designed to clean sink disposals. Each week, unplug your disposal so it doesn’t have power running to it. Then, use the brush to loosen debris and grime from the disposal. Flush hot water down the drain to clear away the loosened bits. Then, plug the disposal back in to the power source.
2-4. Use vinegar ice cubes to clean the disposal monthly.
If you use your garbage disposal frequently, doing a bit of preventative maintenance can help prevent blockages. A natural and effective method is to use vinegar ice cubes. Pour white vinegar into an ice cube tray until it is half-full, and top it off with water (because vinegar will not freeze on its own). Then place the tray in the freezer for several hours. When they have frozen, toss the vinegar ice cubes into your disposal and turn it on.
Be sure to label your vinegar ice cubes in the freezer. It would be awful for a family members to use them in a beverage!
3. Flushing Your Drain
3-1. Sprinkle baking soda down the drain monthly.
You can help to prevent drain blockages by regularly flushing your drain. Sprinkle 2-4 tablespoons (28.8-57.6 g) of baking soda down your drain. Follow this with hot water from your faucet, letting the hot water run for 2-3 minutes.
Consider doing a baking soda flush once a month, or any time your drain seems slow.
3-2. Pour vinegar down the drain if you don’t have baking soda.
Another option for your monthly drain-flush is to use white vinegar. Pour 1 cup (240 ml) of white vinegar down the drain, and wait 30 minutes. Follow with hot water from your faucet, letting the water run for 2-3 minutes.
White vinegar contains acetic acid, which is excellent at dissolving built up grime in your pipes.
3-3. Perform a deep cleaning with salt, baking soda, and vinegar.
If you have experienced clogs in the past, or if it has been a long time since you've done a flush, you may want to do a deeper cleaning. For this you can combine 1/2 cup (136.5 g) of salt with 1/2 cup (136.5 g) of baking soda and pour this down the drain. Follow this with ⁄2 cup (120 ml) of white vinegar, and wait 15 minutes for the mixture to foam. Then pour 8 cups (1,900 ml) of hot water down the drain to rinse it out.
Tips
You can cut down on the amount of food you put in the disposal by starting a compost bin. This will make your disposal last longer and cut down on clogs or blockages. If you don’t have a lawn or garden, see if a neighbor or co-op will pick up your compost.
Warnings
Always unplug your garbage disposal before cleaning it.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Preventing Clogs in Basic Sinks\\n1-1. Use a drain strainer.\\nIf you do not have a garbage disposal unit installed in your sink, it is very important to avoid letting food scraps go down the drain. Find a drain strainer that fits the opening of your sink and use it collect food scraps.\\nA wide variety of drain strainers are available at hardware stores.\\nIt can be helpful to bring along a photo of your sink and ask a sales associate to help you choose the right one.\\n1-2. Avoid pouring grease or oil down the drain.\\nNever pour hot fat down the kitchen sink. The fat will cool down, congeal, and set in the pipes. The best approach is to let fats/oils cool in a container (such as a coffee can) and place the solid fat into the garbage bin.\\n1-3. Avoid putting tea leaves down the sink drain.\\nTea leaves can accumulate in the drain, expand, and clog at the S-bend. As such, it is important to prevent tea leaves from going down the drain. Throw your tea leaves in the trash, or you can use them in compost if you have a garden.\\n1-4. Pour hot water down the drain weekly.\\nEven if you are careful, a small amount of food and/or fats can make their way down your drain. In order to prevent blockages, it is a good idea to pour boiling hot water down your sink about once a week. Heat some water in a kettle, and pour it slowly down the drain.\\n2. Preventing Clogs in Sinks with Disposals\\n2-1. Avoid putting \\\"problem foods\\\" through your disposal.\\nIf you have a garbage disposal, you don't need to worry as much about food scraps. However, there are a handful of foods that can cause problems for garbage disposals and lead to blockages in your kitchen sink. These \\\"problem foods\\\" include:\\nBanana peels\\nCoffee grounds\\nPotato skins\\nRice and pasta\\nEggshells\\nBones\\n2-2. Run cold water while you use your disposal.\\nEven though a garbage disposal is specifically designed to grind up scraps of food, things can still get stuck. One way to prevent this from happening is to run a stream of cold water from the faucet anytime your run your garbage disposal. This helps to clear away any stubborn foods scraps and clear up potential clogs.\\n2-3. Clean the disposal with a specialized brush each week.\\nLook online or in your local hardware store for a brush designed to clean sink disposals. Each week, unplug your disposal so it doesn’t have power running to it. Then, use the brush to loosen debris and grime from the disposal. Flush hot water down the drain to clear away the loosened bits. Then, plug the disposal back in to the power source.\\n2-4. Use vinegar ice cubes to clean the disposal monthly.\\nIf you use your garbage disposal frequently, doing a bit of preventative maintenance can help prevent blockages. A natural and effective method is to use vinegar ice cubes. Pour white vinegar into an ice cube tray until it is half-full, and top it off with water (because vinegar will not freeze on its own). Then place the tray in the freezer for several hours. When they have frozen, toss the vinegar ice cubes into your disposal and turn it on. \\nBe sure to label your vinegar ice cubes in the freezer. It would be awful for a family members to use them in a beverage!\\n3. Flushing Your Drain\\n3-1. Sprinkle baking soda down the drain monthly.\\nYou can help to prevent drain blockages by regularly flushing your drain. Sprinkle 2-4 tablespoons (28.8-57.6 g) of baking soda down your drain. Follow this with hot water from your faucet, letting the hot water run for 2-3 minutes.\\nConsider doing a baking soda flush once a month, or any time your drain seems slow.\\n3-2. Pour vinegar down the drain if you don’t have baking soda.\\nAnother option for your monthly drain-flush is to use white vinegar. Pour 1 cup (240 ml) of white vinegar down the drain, and wait 30 minutes. Follow with hot water from your faucet, letting the water run for 2-3 minutes. \\nWhite vinegar contains acetic acid, which is excellent at dissolving built up grime in your pipes.\\n3-3. Perform a deep cleaning with salt, baking soda, and vinegar.\\nIf you have experienced clogs in the past, or if it has been a long time since you've done a flush, you may want to do a deeper cleaning. For this you can combine 1/2 cup (136.5 g) of salt with 1/2 cup (136.5 g) of baking soda and pour this down the drain. Follow this with ⁄2 cup (120 ml) of white vinegar, and wait 15 minutes for the mixture to foam. Then pour 8 cups (1,900 ml) of hot water down the drain to rinse it out.\\nTips\\nYou can cut down on the amount of food you put in the disposal by starting a compost bin. This will make your disposal last longer and cut down on clogs or blockages. If you don’t have a lawn or garden, see if a neighbor or co-op will pick up your compost.\\nWarnings\\nAlways unplug your garbage disposal before cleaning it.\\n\", \"简要回答\": \"There is a lot of advice available for how to clear your kitchen sink after it's blocked, but it can be even more helpful to prevent a blockage in the first place. By following some basic guidelines (depending on your style of sink) and doing a bit of routine flushing, you can successfully avoid back-ups and blockages in your kitchen sink.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Clogs in Basic Sinks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a drain strainer.\", \"描述\": \"If you do not have a garbage disposal unit installed in your sink, it is very important to avoid letting food scraps go down the drain. Find a drain strainer that fits the opening of your sink and use it collect food scraps.\\nA wide variety of drain strainers are available at hardware stores.\\nIt can be helpful to bring along a photo of your sink and ask a sales associate to help you choose the right one.\"}, {\"编号\": 2, \"标题\": \"Avoid pouring grease or oil down the drain.\", \"描述\": \"Never pour hot fat down the kitchen sink. The fat will cool down, congeal, and set in the pipes. The best approach is to let fats/oils cool in a container (such as a coffee can) and place the solid fat into the garbage bin.\"}, {\"编号\": 3, \"标题\": \"Avoid putting tea leaves down the sink drain.\", \"描述\": \"Tea leaves can accumulate in the drain, expand, and clog at the S-bend. As such, it is important to prevent tea leaves from going down the drain. Throw your tea leaves in the trash, or you can use them in compost if you have a garden.\"}, {\"编号\": 4, \"标题\": \"Pour hot water down the drain weekly.\", \"描述\": \"Even if you are careful, a small amount of food and/or fats can make their way down your drain. In order to prevent blockages, it is a good idea to pour boiling hot water down your sink about once a week. Heat some water in a kettle, and pour it slowly down the drain.\"}]}, {\"编号\": 2, \"标题\": \"Preventing Clogs in Sinks with Disposals\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid putting \\\"problem foods\\\" through your disposal.\", \"描述\": \"If you have a garbage disposal, you don't need to worry as much about food scraps. However, there are a handful of foods that can cause problems for garbage disposals and lead to blockages in your kitchen sink. These \\\"problem foods\\\" include:\\nBanana peels\\nCoffee grounds\\nPotato skins\\nRice and pasta\\nEggshells\\nBones\"}, {\"编号\": 2, \"标题\": \"Run cold water while you use your disposal.\", \"描述\": \"Even though a garbage disposal is specifically designed to grind up scraps of food, things can still get stuck. One way to prevent this from happening is to run a stream of cold water from the faucet anytime your run your garbage disposal. This helps to clear away any stubborn foods scraps and clear up potential clogs.\"}, {\"编号\": 3, \"标题\": \"Clean the disposal with a specialized brush each week.\", \"描述\": \"Look online or in your local hardware store for a brush designed to clean sink disposals. Each week, unplug your disposal so it doesn’t have power running to it. Then, use the brush to loosen debris and grime from the disposal. Flush hot water down the drain to clear away the loosened bits. Then, plug the disposal back in to the power source.\"}, {\"编号\": 4, \"标题\": \"Use vinegar ice cubes to clean the disposal monthly.\", \"描述\": \"If you use your garbage disposal frequently, doing a bit of preventative maintenance can help prevent blockages. A natural and effective method is to use vinegar ice cubes. Pour white vinegar into an ice cube tray until it is half-full, and top it off with water (because vinegar will not freeze on its own). Then place the tray in the freezer for several hours. When they have frozen, toss the vinegar ice cubes into your disposal and turn it on. \\nBe sure to label your vinegar ice cubes in the freezer. It would be awful for a family members to use them in a beverage!\"}]}, {\"编号\": 3, \"标题\": \"Flushing Your Drain\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sprinkle baking soda down the drain monthly.\", \"描述\": \"You can help to prevent drain blockages by regularly flushing your drain. Sprinkle 2-4 tablespoons (28.8-57.6 g) of baking soda down your drain. Follow this with hot water from your faucet, letting the hot water run for 2-3 minutes.\\nConsider doing a baking soda flush once a month, or any time your drain seems slow.\"}, {\"编号\": 2, \"标题\": \"Pour vinegar down the drain if you don’t have baking soda.\", \"描述\": \"Another option for your monthly drain-flush is to use white vinegar. Pour 1 cup (240 ml) of white vinegar down the drain, and wait 30 minutes. Follow with hot water from your faucet, letting the water run for 2-3 minutes. \\nWhite vinegar contains acetic acid, which is excellent at dissolving built up grime in your pipes.\"}, {\"编号\": 3, \"标题\": \"Perform a deep cleaning with salt, baking soda, and vinegar.\", \"描述\": \"If you have experienced clogs in the past, or if it has been a long time since you've done a flush, you may want to do a deeper cleaning. For this you can combine 1/2 cup (136.5 g) of salt with 1/2 cup (136.5 g) of baking soda and pour this down the drain. Follow this with ⁄2 cup (120 ml) of white vinegar, and wait 15 minutes for the mixture to foam. Then pour 8 cups (1,900 ml) of hot water down the drain to rinse it out.\"}], \"小提示\": [\"You can cut down on the amount of food you put in the disposal by starting a compost bin. This will make your disposal last longer and cut down on clogs or blockages. If you don’t have a lawn or garden, see if a neighbor or co-op will pick up your compost.\\n\"], \"注意事项\": [\"Always unplug your garbage disposal before cleaning it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,095 | How to Avoid Kyphosis: Causes, Prevention, & At Home Exercises | 1. What causes kyphosis?
Some kyphosis is genetic, but the most common cause is poor posture.
Especially in children and teens, poor posture can lead the spine to grow out of alignment, producing the tell-tale "hump" or outward curve. Poor posture is also the primary cause of adult kyphosis, although osteoporosis and some other conditions can also be a factor.
Other less common causes include cancer, tuberculosis, muscular dystrophy, spina bifida, and spinal injury.
2. What can I do to prevent kyphosis?
Maintain good posture and strengthen your core.
Since poor posture is the main cause of kyphosis, it stands to reason that it can be prevented with good posture. Stand and sit with your shoulders back and your chest up—don't hunch over or slouch.
Core strength goes hand-in-hand with good posture since good posture helps strengthen your core and a strong core improves your posture.
Another thing for teens to watch out for is carrying a heavy backpack on one shoulder, which compacts your spine and can throw it out of alignment. Always carry your backpack with the straps over both shoulders and the weight evenly distributed or use a roller bag.
3. How can I improve my posture?
Stay active and be constantly mindful of your posture to correct it.
If you've gotten into the habit of slouching or hunching over, make a conscious effort to check the position of your back every few minutes and correct it. Sit or stand with your shoulders down and back so that your shoulder blades fall in line directly on either side of your spine.
You might have to adjust your workspace to accommodate good posture. For example, if you find that you constantly hunch over your computer, raising the screen to eye level will help.
Sit in a chair at a height that allows you to put both of your feet flat on the floor with your knees at right angles. Get up and stretch or walk around at least once an hour, or as often as you can.
4. What are some ways to strengthen my core?
Incorporate basic core exercises into your exercise routine.
When you hear "core," you probably think about your abdominal muscles, but your core actually includes all the muscles in your torso. Start with basic bodyweight exercises, such as planks, that you can do at home without any special equipment.
If you're looking for a good way to jumpstart your core fitness, search online for a core challenge. These 30-days programs use bodyweight exercises and gradually increase the number of reps—and they're usually free! You'll notice a difference after completing your first challenge and be ready to do more.
5. What types of exercise can help prevent kyphosis?
Yoga and pilates are especially good.
You don't necessarily have to be super flexible to do yoga or pilates, so don't worry if you find them intimidating. Find a beginner's class or start at home with free videos if you feel self-conscious. Martial arts practices are also good for strengthening the core.
Cardio exercises, such as swimming, running, and walking, also strengthen your back and keep it flexible.
Maintaining a healthy weight is also key. Talk to your doctor if you feel like you need to lose weight. They can recommend a diet and exercise program that will help you best achieve your goals.
6. What is the most common type of kyphosis?
Postural kyphosis and Scheuermann's kyphosis are 2 of the most common types.
Both of these types affect teenagers, with postural kyphosis also affecting adults. Scheuermann's kyphosis occurs when the vertebrae in your spine have a wedge shape rather than being rectangular. These 2 are related in that, while Scheuermann's kyphosis might be at least partially genetic, it can be caused or exacerbated by poor posture.
If you have Scheuermann's kyphosis, the curve in your spine doesn't change, regardless of the position you're in. With postural kyphosis, on the other hand, the curve will move or seem to disappear when you change position. For example, it might go away completely when you lie down on your back.
Congenital kyphosis (kyphosis you're born with) is another common type that affects younger children. This type of kyphosis can't be prevented.
7. What are some early signs of kyphosis?
Early signs include a hump on your back, back pain, and stiffness.
The hump on the back can also cause your shoulders to have a rounded appearance. You might also feel fatigue as a result of constant back pain and stiffness.
The curve might be more noticeable when you bend over (as though you were going to touch your toes) as opposed to when you're standing up straight.
8. How is kyphosis diagnosed?
Your doctor diagnoses kyphosis through a physical exam and X-rays.
If the curve is more pronounced, your doctor might be able to diagnose kyphosis through a physical exam alone—the X-rays would only be used to confirm the diagnosis.
During the exam, your doctor will have you do exercises or move into different positions so they can observe the degree of curvature in your spine and see whether it affects your balance or range of movement.
9. How is kyphosis treated in children?
Back braces are typically used to treat kyphosis in children.
A brace can feel restrictive and also make you feel self-conscious, but it will keep the curve from getting worse. It also promotes good posture, so you're less likely to have problems with kyphosis later on.
Braces are only recommended while the spine is still growing. This usually happens when you're 14 or 15 years old. If you're an adult who's stopped growing a brace won't do anything to correct the position of your spine.
10. Can kyphosis be corrected in adults?
Yes, depending on your age and the severity of the curve.
Your doctor will recommend specific exercises that will strengthen the muscles in your upper back and core and encourage your spine to move back into proper alignment. They might also recommend physical therapy, at least at first, so you can make sure you're doing the exercises correctly.
Maintaining good posture during daily activities will also help. If you're overweight, your doctor might also recommend a diet and exercise plan to get you to a healthy weight.
In the most severe cases, your doctor might recommend surgery. If you find the thought of surgery scary, ask your doctor to walk you through it and help you better understand the benefits and potential outcome.
11. Will I need surgery to correct my kyphosis?
Maybe, but surgery is only typically necessary for the most severe cases.
If the curve in your spine is greater than 75 degrees, or if you have persistent pain, your doctor might recommend surgery. Spinal fusion surgery is the most common kind of surgery used to correct kyphosis.
With spinal fusion surgery, the surgeon lines up your vertebrae in a straighter position and bonds them together with small pieces of bone. The bones fuse together as they heal, making your back straighter.
12. How long does it take to correct kyphosis?
Postural kyphosis typically takes several months to correct.
Mild-to-moderate kyphosis can usually be corrected with exercises to strengthen your upper back and other core muscles—but it does take some time. Have patience and remind yourself that the curve didn't appear overnight so it won't go away overnight either. Celebrate small signs of progress to help keep yourself motivated.
Even if you have surgery, expect it to take 4-6 weeks to recover afterward. Your doctor will likely prescribe physical therapy after surgery to help stabilize and straighten your back.
13. How can I keep kyphosis from returning?
Follow the exercise regimen your doctor gave you.
If you had treatment or even surgery to correct your kyphosis, that doesn't mean it's gone for good, unfortunately. If you don't work to strengthen your upper back and core muscles, you might develop the curve again.
Talk to your doctor about exercises that will help keep your spine healthy. If your curve was more severe, your doctor might recommend a course of physical therapy as well.
Your doctor will monitor the curvature of your spine after treatment, so the good news is the return would be caught quickly.
Tips
If you think you might have kyphosis, contact a healthcare provider as soon as possible for an examination. An early diagnosis gives you more treatment options and a greater chance of full recovery.[17]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source
Warnings
Severe kyphosis can have serious health complications, including persistent pain and difficulty breathing. If you suspect you have kyphosis, it's important to seek treatment as soon as possible to keep it from getting worse.[18]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. What causes kyphosis?\\nSome kyphosis is genetic, but the most common cause is poor posture.\\nEspecially in children and teens, poor posture can lead the spine to grow out of alignment, producing the tell-tale \\\"hump\\\" or outward curve. Poor posture is also the primary cause of adult kyphosis, although osteoporosis and some other conditions can also be a factor.\\nOther less common causes include cancer, tuberculosis, muscular dystrophy, spina bifida, and spinal injury.\\n2. What can I do to prevent kyphosis?\\nMaintain good posture and strengthen your core.\\nSince poor posture is the main cause of kyphosis, it stands to reason that it can be prevented with good posture. Stand and sit with your shoulders back and your chest up—don't hunch over or slouch.\\nCore strength goes hand-in-hand with good posture since good posture helps strengthen your core and a strong core improves your posture.\\nAnother thing for teens to watch out for is carrying a heavy backpack on one shoulder, which compacts your spine and can throw it out of alignment. Always carry your backpack with the straps over both shoulders and the weight evenly distributed or use a roller bag.\\n3. How can I improve my posture?\\nStay active and be constantly mindful of your posture to correct it.\\nIf you've gotten into the habit of slouching or hunching over, make a conscious effort to check the position of your back every few minutes and correct it. Sit or stand with your shoulders down and back so that your shoulder blades fall in line directly on either side of your spine.\\nYou might have to adjust your workspace to accommodate good posture. For example, if you find that you constantly hunch over your computer, raising the screen to eye level will help.\\nSit in a chair at a height that allows you to put both of your feet flat on the floor with your knees at right angles. Get up and stretch or walk around at least once an hour, or as often as you can.\\n4. What are some ways to strengthen my core?\\nIncorporate basic core exercises into your exercise routine.\\nWhen you hear \\\"core,\\\" you probably think about your abdominal muscles, but your core actually includes all the muscles in your torso. Start with basic bodyweight exercises, such as planks, that you can do at home without any special equipment.\\nIf you're looking for a good way to jumpstart your core fitness, search online for a core challenge. These 30-days programs use bodyweight exercises and gradually increase the number of reps—and they're usually free! You'll notice a difference after completing your first challenge and be ready to do more.\\n5. What types of exercise can help prevent kyphosis?\\nYoga and pilates are especially good.\\nYou don't necessarily have to be super flexible to do yoga or pilates, so don't worry if you find them intimidating. Find a beginner's class or start at home with free videos if you feel self-conscious. Martial arts practices are also good for strengthening the core.\\nCardio exercises, such as swimming, running, and walking, also strengthen your back and keep it flexible.\\nMaintaining a healthy weight is also key. Talk to your doctor if you feel like you need to lose weight. They can recommend a diet and exercise program that will help you best achieve your goals.\\n6. What is the most common type of kyphosis?\\nPostural kyphosis and Scheuermann's kyphosis are 2 of the most common types.\\nBoth of these types affect teenagers, with postural kyphosis also affecting adults. Scheuermann's kyphosis occurs when the vertebrae in your spine have a wedge shape rather than being rectangular. These 2 are related in that, while Scheuermann's kyphosis might be at least partially genetic, it can be caused or exacerbated by poor posture.\\nIf you have Scheuermann's kyphosis, the curve in your spine doesn't change, regardless of the position you're in. With postural kyphosis, on the other hand, the curve will move or seem to disappear when you change position. For example, it might go away completely when you lie down on your back.\\nCongenital kyphosis (kyphosis you're born with) is another common type that affects younger children. This type of kyphosis can't be prevented.\\n7. What are some early signs of kyphosis?\\nEarly signs include a hump on your back, back pain, and stiffness.\\nThe hump on the back can also cause your shoulders to have a rounded appearance. You might also feel fatigue as a result of constant back pain and stiffness.\\nThe curve might be more noticeable when you bend over (as though you were going to touch your toes) as opposed to when you're standing up straight.\\n8. How is kyphosis diagnosed?\\nYour doctor diagnoses kyphosis through a physical exam and X-rays.\\nIf the curve is more pronounced, your doctor might be able to diagnose kyphosis through a physical exam alone—the X-rays would only be used to confirm the diagnosis.\\nDuring the exam, your doctor will have you do exercises or move into different positions so they can observe the degree of curvature in your spine and see whether it affects your balance or range of movement.\\n9. How is kyphosis treated in children?\\nBack braces are typically used to treat kyphosis in children.\\nA brace can feel restrictive and also make you feel self-conscious, but it will keep the curve from getting worse. It also promotes good posture, so you're less likely to have problems with kyphosis later on.\\nBraces are only recommended while the spine is still growing. This usually happens when you're 14 or 15 years old. If you're an adult who's stopped growing a brace won't do anything to correct the position of your spine.\\n10. Can kyphosis be corrected in adults?\\nYes, depending on your age and the severity of the curve.\\nYour doctor will recommend specific exercises that will strengthen the muscles in your upper back and core and encourage your spine to move back into proper alignment. They might also recommend physical therapy, at least at first, so you can make sure you're doing the exercises correctly.\\nMaintaining good posture during daily activities will also help. If you're overweight, your doctor might also recommend a diet and exercise plan to get you to a healthy weight.\\nIn the most severe cases, your doctor might recommend surgery. If you find the thought of surgery scary, ask your doctor to walk you through it and help you better understand the benefits and potential outcome.\\n11. Will I need surgery to correct my kyphosis?\\nMaybe, but surgery is only typically necessary for the most severe cases.\\nIf the curve in your spine is greater than 75 degrees, or if you have persistent pain, your doctor might recommend surgery. Spinal fusion surgery is the most common kind of surgery used to correct kyphosis.\\nWith spinal fusion surgery, the surgeon lines up your vertebrae in a straighter position and bonds them together with small pieces of bone. The bones fuse together as they heal, making your back straighter.\\n12. How long does it take to correct kyphosis?\\nPostural kyphosis typically takes several months to correct.\\nMild-to-moderate kyphosis can usually be corrected with exercises to strengthen your upper back and other core muscles—but it does take some time. Have patience and remind yourself that the curve didn't appear overnight so it won't go away overnight either. Celebrate small signs of progress to help keep yourself motivated.\\nEven if you have surgery, expect it to take 4-6 weeks to recover afterward. Your doctor will likely prescribe physical therapy after surgery to help stabilize and straighten your back.\\n13. How can I keep kyphosis from returning?\\nFollow the exercise regimen your doctor gave you.\\nIf you had treatment or even surgery to correct your kyphosis, that doesn't mean it's gone for good, unfortunately. If you don't work to strengthen your upper back and core muscles, you might develop the curve again.\\nTalk to your doctor about exercises that will help keep your spine healthy. If your curve was more severe, your doctor might recommend a course of physical therapy as well.\\nYour doctor will monitor the curvature of your spine after treatment, so the good news is the return would be caught quickly.\\nTips\\nIf you think you might have kyphosis, contact a healthcare provider as soon as possible for an examination. An early diagnosis gives you more treatment options and a greater chance of full recovery.[17]\\nX\\nTrustworthy Source\\nCleveland Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nWarnings\\nSevere kyphosis can have serious health complications, including persistent pain and difficulty breathing. If you suspect you have kyphosis, it's important to seek treatment as soon as possible to keep it from getting worse.[18]\\nX\\nTrustworthy Source\\nNational Health Service (UK)\\nPublic healthcare system of the UK\\nGo to source\\n\", \"简要回答\": \"Kyphosis is a spinal condition that causes your spine to curve outward. This curve is commonly referred to as a \\\"hunchback.\\\" While mild kyphosis doesn't usually cause any serious health complications, it can make you feel pretty self-conscious. The good news is that the most common types of kyphosis can be avoided entirely. Here, we've collected answers to some of your most pressing questions about kyphosis.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"What causes kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Some kyphosis is genetic, but the most common cause is poor posture.\", \"描述\": \"Especially in children and teens, poor posture can lead the spine to grow out of alignment, producing the tell-tale \\\"hump\\\" or outward curve. Poor posture is also the primary cause of adult kyphosis, although osteoporosis and some other conditions can also be a factor.\\nOther less common causes include cancer, tuberculosis, muscular dystrophy, spina bifida, and spinal injury.\"}]}, {\"编号\": 2, \"标题\": \"What can I do to prevent kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain good posture and strengthen your core.\", \"描述\": \"Since poor posture is the main cause of kyphosis, it stands to reason that it can be prevented with good posture. Stand and sit with your shoulders back and your chest up—don't hunch over or slouch.\\nCore strength goes hand-in-hand with good posture since good posture helps strengthen your core and a strong core improves your posture.\\nAnother thing for teens to watch out for is carrying a heavy backpack on one shoulder, which compacts your spine and can throw it out of alignment. Always carry your backpack with the straps over both shoulders and the weight evenly distributed or use a roller bag.\"}]}, {\"编号\": 3, \"标题\": \"How can I improve my posture?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay active and be constantly mindful of your posture to correct it.\", \"描述\": \"If you've gotten into the habit of slouching or hunching over, make a conscious effort to check the position of your back every few minutes and correct it. Sit or stand with your shoulders down and back so that your shoulder blades fall in line directly on either side of your spine.\\nYou might have to adjust your workspace to accommodate good posture. For example, if you find that you constantly hunch over your computer, raising the screen to eye level will help.\\nSit in a chair at a height that allows you to put both of your feet flat on the floor with your knees at right angles. Get up and stretch or walk around at least once an hour, or as often as you can.\"}]}, {\"编号\": 4, \"标题\": \"What are some ways to strengthen my core?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Incorporate basic core exercises into your exercise routine.\", \"描述\": \"When you hear \\\"core,\\\" you probably think about your abdominal muscles, but your core actually includes all the muscles in your torso. Start with basic bodyweight exercises, such as planks, that you can do at home without any special equipment.\\nIf you're looking for a good way to jumpstart your core fitness, search online for a core challenge. These 30-days programs use bodyweight exercises and gradually increase the number of reps—and they're usually free! You'll notice a difference after completing your first challenge and be ready to do more.\"}]}, {\"编号\": 5, \"标题\": \"What types of exercise can help prevent kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Yoga and pilates are especially good.\", \"描述\": \"You don't necessarily have to be super flexible to do yoga or pilates, so don't worry if you find them intimidating. Find a beginner's class or start at home with free videos if you feel self-conscious. Martial arts practices are also good for strengthening the core.\\nCardio exercises, such as swimming, running, and walking, also strengthen your back and keep it flexible.\\nMaintaining a healthy weight is also key. Talk to your doctor if you feel like you need to lose weight. They can recommend a diet and exercise program that will help you best achieve your goals.\"}]}, {\"编号\": 6, \"标题\": \"What is the most common type of kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Postural kyphosis and Scheuermann's kyphosis are 2 of the most common types.\", \"描述\": \"Both of these types affect teenagers, with postural kyphosis also affecting adults. Scheuermann's kyphosis occurs when the vertebrae in your spine have a wedge shape rather than being rectangular. These 2 are related in that, while Scheuermann's kyphosis might be at least partially genetic, it can be caused or exacerbated by poor posture.\\nIf you have Scheuermann's kyphosis, the curve in your spine doesn't change, regardless of the position you're in. With postural kyphosis, on the other hand, the curve will move or seem to disappear when you change position. For example, it might go away completely when you lie down on your back.\\nCongenital kyphosis (kyphosis you're born with) is another common type that affects younger children. This type of kyphosis can't be prevented.\"}]}, {\"编号\": 7, \"标题\": \"What are some early signs of kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Early signs include a hump on your back, back pain, and stiffness.\", \"描述\": \"The hump on the back can also cause your shoulders to have a rounded appearance. You might also feel fatigue as a result of constant back pain and stiffness.\\nThe curve might be more noticeable when you bend over (as though you were going to touch your toes) as opposed to when you're standing up straight.\"}]}, {\"编号\": 8, \"标题\": \"How is kyphosis diagnosed?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Your doctor diagnoses kyphosis through a physical exam and X-rays.\", \"描述\": \"If the curve is more pronounced, your doctor might be able to diagnose kyphosis through a physical exam alone—the X-rays would only be used to confirm the diagnosis.\\nDuring the exam, your doctor will have you do exercises or move into different positions so they can observe the degree of curvature in your spine and see whether it affects your balance or range of movement.\"}]}, {\"编号\": 9, \"标题\": \"How is kyphosis treated in children?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Back braces are typically used to treat kyphosis in children.\", \"描述\": \"A brace can feel restrictive and also make you feel self-conscious, but it will keep the curve from getting worse. It also promotes good posture, so you're less likely to have problems with kyphosis later on.\\nBraces are only recommended while the spine is still growing. This usually happens when you're 14 or 15 years old. If you're an adult who's stopped growing a brace won't do anything to correct the position of your spine.\"}]}, {\"编号\": 10, \"标题\": \"Can kyphosis be corrected in adults?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Yes, depending on your age and the severity of the curve.\", \"描述\": \"Your doctor will recommend specific exercises that will strengthen the muscles in your upper back and core and encourage your spine to move back into proper alignment. They might also recommend physical therapy, at least at first, so you can make sure you're doing the exercises correctly.\\nMaintaining good posture during daily activities will also help. If you're overweight, your doctor might also recommend a diet and exercise plan to get you to a healthy weight.\\nIn the most severe cases, your doctor might recommend surgery. If you find the thought of surgery scary, ask your doctor to walk you through it and help you better understand the benefits and potential outcome.\"}]}, {\"编号\": 11, \"标题\": \"Will I need surgery to correct my kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maybe, but surgery is only typically necessary for the most severe cases.\", \"描述\": \"If the curve in your spine is greater than 75 degrees, or if you have persistent pain, your doctor might recommend surgery. Spinal fusion surgery is the most common kind of surgery used to correct kyphosis.\\nWith spinal fusion surgery, the surgeon lines up your vertebrae in a straighter position and bonds them together with small pieces of bone. The bones fuse together as they heal, making your back straighter.\"}]}, {\"编号\": 12, \"标题\": \"How long does it take to correct kyphosis?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Postural kyphosis typically takes several months to correct.\", \"描述\": \"Mild-to-moderate kyphosis can usually be corrected with exercises to strengthen your upper back and other core muscles—but it does take some time. Have patience and remind yourself that the curve didn't appear overnight so it won't go away overnight either. Celebrate small signs of progress to help keep yourself motivated.\\nEven if you have surgery, expect it to take 4-6 weeks to recover afterward. Your doctor will likely prescribe physical therapy after surgery to help stabilize and straighten your back.\"}]}, {\"编号\": 13, \"标题\": \"How can I keep kyphosis from returning?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Follow the exercise regimen your doctor gave you.\", \"描述\": \"If you had treatment or even surgery to correct your kyphosis, that doesn't mean it's gone for good, unfortunately. If you don't work to strengthen your upper back and core muscles, you might develop the curve again.\\nTalk to your doctor about exercises that will help keep your spine healthy. If your curve was more severe, your doctor might recommend a course of physical therapy as well.\\nYour doctor will monitor the curvature of your spine after treatment, so the good news is the return would be caught quickly.\"}], \"小提示\": [\"If you think you might have kyphosis, contact a healthcare provider as soon as possible for an examination. An early diagnosis gives you more treatment options and a greater chance of full recovery.[17]\\nX\\nTrustworthy Source\\nCleveland Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\"], \"注意事项\": [\"Severe kyphosis can have serious health complications, including persistent pain and difficulty breathing. If you suspect you have kyphosis, it's important to seek treatment as soon as possible to keep it from getting worse.[18]\\nX\\nTrustworthy Source\\nNational Health Service (UK)\\nPublic healthcare system of the UK\\nGo to source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,096 | How to Avoid Laughing at Your Own Jokes | 1. Telling Jokes for an Audience
1-1. Be prepared.
The worst mistake you can make is to walk into a comedy set completely cold. This sets you up for nervously laughing at your own jokes! Even the best comedians need to spend some time preparing what they are going to say.
Create a set list for yourself. Make a list of each joke you will tell.
Think about transitions. How does one joke flow into the next? Is there some kind of logical progression?
Keep in mind what kind of people you expect to see in the audience. Certain demographics will be more or less likely to enjoy certain types of jokes. An open mic at a church, for example, may not be the best place to try out very dirty material.
1-2. Rehearse jokes.
Whether you’re the type of comic who follows a script or one who tends to free-style, rehearsal will always make your set better. Plus, it is the most effective way to stop yourself from laughing at your own jokes. Set aside time to run through your entire set 2-3 times before you take the stage.
The more times you rehearse your jokes, the more normalized they become, and the less likely you are to laugh.
Be sure to time yourself. This way you’ll ensure that you have the right amount of material, and you can move through your set without concerning yourself with time.
1-3. Warm up
Taking the stage cold sets you up for nervous laughter. Before you take the stage, find a way to warm yourself up, and release any “silly energy.”
Put on your favorite song and dance around making funny noises and goofy faces in the mirror.
Laugh at yourself.
Move your body, use your voice, and wiggle the muscles in your face.
All of these actions dispel nervous energy and prepare you to tell jokes on stage effectively, without bursting into laughter.
1-4. Sharpen your comedy skills.
If you do a good job of making the people around you laugh, you won’t need to laugh to fill the silence. Prevent yourself from laughing at your own jokes by making other people laugh.
Use vocal variation. Don’t fall into a monotone delivery.
Signal the punchline. Pause for a moment to let the audience know it’s coming.
Use a call-back. Reference something funny you said near the beginning of your set near the end. Audiences love this.
1-5. Perform regularly.
If you really want to strengthen your comedy and prevent yourself from laughing at your own jokes, the only true remedy is spending as much time as you can telling jokes on stage. You can’t perform once a month (or less) and expect to improve at your craft. Try to make it out 1-3 times per week.
Begin by seeking out comedy open mics. You can find these advertised at coffee shops or bars, or in a local entertainment paper.
Open mics are where you can practice, connect with other comics, and gain exposure.
If you do well at open mics, you will be invited to perform at more regular gigs.
2. Telling Casual Jokes
2-1. Work on a few “staple” jokes.
If you want to tell jokes at parties, you could benefit from preparing some “staple” jokes. If you have some jokes or stories that have been rehearsed (and that you know are funny), you can use these to break the ice. Best of all, the more times you tell a joke, the better it becomes and the less likely you are to laugh.
Think back to the wildest thing that has ever happened to you. Can you tell this story in a humorous way? Be sure to include all the major details, and include one joke or funny outburst every few sentences. Keep your story under 5 minutes.
Another alternative is to think up some thematically appropriate jokes. For example, if you will be attending a non-profit ball, you can try something like, "How many board members does it take to change a light bulb? Response: Six! One to change the light bulb, and five more to divert the founder!"
2-2. Try to relax.
Laughing at your own jokes in usually the result of nervousness or feeling awkward. Focus on the experience of telling the joke, and try not to even think about whether or not anyone will laugh. This helps to curb the knee-jerk reaction of nervous laughter following your punchline.
You can relax yourself by taking deep breaths. Breath in to a count of 4, 5, or 6, and try to make your exhale the same length.
Alternatively, you can count your breaths. Try to take 10 slow, deep inhales and exhales.
2-3. Let it go.
If the people in your company don’t laugh at your joke, just let it go. Don’t try to encourage them to laugh by explaining the joke, or by laughing maniacally. This only comes off as desperation, and nothing is less funny than that.
Try to believe in your joke. If you believe what you’re saying is funny, other people will hear this in your voice.
3. Controlling Your Laughter
3-1. Diffuse your jokes through repetition.
Have you ever tried repeating a word so many times that it ceases to sound like a real word at all? This same idea can be used for jokes. If you’ve got a particular joke that seems to inspire your own laughter, try saying this joke as many times as possible. Say it while you’re driving, while you’re preparing breakfast, or while you are in the shower. Say the joke so many times that it loses it’s power.
3-2. Pinch yourself
If you feel the tickle of an uncontrollable laugh coming on, try giving yourself a pinch. Inflicting yourself with just a little bit of pain will be enough of a mental distraction to halt the laugh in its tracks.
3-3. Hold your breath
Another simple trick to stop an oncoming laugh is to exhale the air from your lungs, and then hold it. Just stop breathing for a few seconds (you can count to five in your head). This helps to break the cycle you are in, and switch off your instinct to laugh.
3-4. Think of something sad
Just as actors use sad memories from their lives to inspire tears on stage, you can use a sad memory to halt a laugh. When you feel a laugh taking hold of you, think quickly of the saddest memory you’ve got. This will interrupt your laugh.
3-5. Make your laughter part of the joke.
If you should happen to laugh anyway, consider making it part of the joke. Sometimes owning up to the laugh can be even funnier.
Note that, usually, a little snort is a lot less disruptive than a long bout of hysterical laughter. If you need to let out a little laugh, try not to make it long and drawn out. A short laugh can add to the joke telling experience, but a long laugh will almost always distract from it.
Try making your compulsion to laugh part of the joke.
3-6. Try to focus on the reaction to your joke.
Instead of focusing on the words of the joke itself, look at the people to whom you're telling the joke. Are they laughing? Did they find your joke funny? Make mental notes about who laughed and what their favorite parts of your joke seemed to be. It's hard to laugh at your own joke when you're thinking about something else.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Telling Jokes for an Audience\\n1-1. Be prepared.\\nThe worst mistake you can make is to walk into a comedy set completely cold. This sets you up for nervously laughing at your own jokes! Even the best comedians need to spend some time preparing what they are going to say. \\nCreate a set list for yourself. Make a list of each joke you will tell.\\nThink about transitions. How does one joke flow into the next? Is there some kind of logical progression?\\nKeep in mind what kind of people you expect to see in the audience. Certain demographics will be more or less likely to enjoy certain types of jokes. An open mic at a church, for example, may not be the best place to try out very dirty material.\\n1-2. Rehearse jokes.\\nWhether you’re the type of comic who follows a script or one who tends to free-style, rehearsal will always make your set better. Plus, it is the most effective way to stop yourself from laughing at your own jokes. Set aside time to run through your entire set 2-3 times before you take the stage.\\nThe more times you rehearse your jokes, the more normalized they become, and the less likely you are to laugh.\\nBe sure to time yourself. This way you’ll ensure that you have the right amount of material, and you can move through your set without concerning yourself with time.\\n1-3. Warm up\\nTaking the stage cold sets you up for nervous laughter. Before you take the stage, find a way to warm yourself up, and release any “silly energy.” \\nPut on your favorite song and dance around making funny noises and goofy faces in the mirror.\\nLaugh at yourself.\\nMove your body, use your voice, and wiggle the muscles in your face.\\nAll of these actions dispel nervous energy and prepare you to tell jokes on stage effectively, without bursting into laughter.\\n1-4. Sharpen your comedy skills.\\nIf you do a good job of making the people around you laugh, you won’t need to laugh to fill the silence. Prevent yourself from laughing at your own jokes by making other people laugh.\\nUse vocal variation. Don’t fall into a monotone delivery.\\nSignal the punchline. Pause for a moment to let the audience know it’s coming.\\nUse a call-back. Reference something funny you said near the beginning of your set near the end. Audiences love this.\\n1-5. Perform regularly.\\nIf you really want to strengthen your comedy and prevent yourself from laughing at your own jokes, the only true remedy is spending as much time as you can telling jokes on stage. You can’t perform once a month (or less) and expect to improve at your craft. Try to make it out 1-3 times per week.\\nBegin by seeking out comedy open mics. You can find these advertised at coffee shops or bars, or in a local entertainment paper.\\nOpen mics are where you can practice, connect with other comics, and gain exposure.\\nIf you do well at open mics, you will be invited to perform at more regular gigs.\\n2. Telling Casual Jokes\\n2-1. Work on a few “staple” jokes.\\nIf you want to tell jokes at parties, you could benefit from preparing some “staple” jokes. If you have some jokes or stories that have been rehearsed (and that you know are funny), you can use these to break the ice. Best of all, the more times you tell a joke, the better it becomes and the less likely you are to laugh.\\nThink back to the wildest thing that has ever happened to you. Can you tell this story in a humorous way? Be sure to include all the major details, and include one joke or funny outburst every few sentences. Keep your story under 5 minutes.\\nAnother alternative is to think up some thematically appropriate jokes. For example, if you will be attending a non-profit ball, you can try something like, \\\"How many board members does it take to change a light bulb? Response: Six! One to change the light bulb, and five more to divert the founder!\\\"\\n2-2. Try to relax.\\nLaughing at your own jokes in usually the result of nervousness or feeling awkward. Focus on the experience of telling the joke, and try not to even think about whether or not anyone will laugh. This helps to curb the knee-jerk reaction of nervous laughter following your punchline.\\nYou can relax yourself by taking deep breaths. Breath in to a count of 4, 5, or 6, and try to make your exhale the same length.\\nAlternatively, you can count your breaths. Try to take 10 slow, deep inhales and exhales.\\n2-3. Let it go.\\nIf the people in your company don’t laugh at your joke, just let it go. Don’t try to encourage them to laugh by explaining the joke, or by laughing maniacally. This only comes off as desperation, and nothing is less funny than that. \\nTry to believe in your joke. If you believe what you’re saying is funny, other people will hear this in your voice.\\n3. Controlling Your Laughter\\n3-1. Diffuse your jokes through repetition.\\nHave you ever tried repeating a word so many times that it ceases to sound like a real word at all? This same idea can be used for jokes. If you’ve got a particular joke that seems to inspire your own laughter, try saying this joke as many times as possible. Say it while you’re driving, while you’re preparing breakfast, or while you are in the shower. Say the joke so many times that it loses it’s power.\\n3-2. Pinch yourself\\nIf you feel the tickle of an uncontrollable laugh coming on, try giving yourself a pinch. Inflicting yourself with just a little bit of pain will be enough of a mental distraction to halt the laugh in its tracks.\\n3-3. Hold your breath\\nAnother simple trick to stop an oncoming laugh is to exhale the air from your lungs, and then hold it. Just stop breathing for a few seconds (you can count to five in your head). This helps to break the cycle you are in, and switch off your instinct to laugh.\\n3-4. Think of something sad\\nJust as actors use sad memories from their lives to inspire tears on stage, you can use a sad memory to halt a laugh. When you feel a laugh taking hold of you, think quickly of the saddest memory you’ve got. This will interrupt your laugh.\\n3-5. Make your laughter part of the joke.\\nIf you should happen to laugh anyway, consider making it part of the joke. Sometimes owning up to the laugh can be even funnier.\\nNote that, usually, a little snort is a lot less disruptive than a long bout of hysterical laughter. If you need to let out a little laugh, try not to make it long and drawn out. A short laugh can add to the joke telling experience, but a long laugh will almost always distract from it.\\nTry making your compulsion to laugh part of the joke.\\n3-6. Try to focus on the reaction to your joke.\\nInstead of focusing on the words of the joke itself, look at the people to whom you're telling the joke. Are they laughing? Did they find your joke funny? Make mental notes about who laughed and what their favorite parts of your joke seemed to be. It's hard to laugh at your own joke when you're thinking about something else.\\n\", \"简要回答\": \"Have you ever spoiled a joke by laughing? Do you struggle to get through your jokes without rolling on the floor? Whether you are telling casual jokes to family and friends or getting on stage before an audience, controlling your laughter is an important skill. Learning to control your own laughter involves rehearing, feeling calm and comfortable, improving your comedy skills (so that other people laugh instead of you), and sometimes using a few tricks to curb your impulse to laugh.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Telling Jokes for an Audience\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be prepared.\", \"描述\": \"The worst mistake you can make is to walk into a comedy set completely cold. This sets you up for nervously laughing at your own jokes! Even the best comedians need to spend some time preparing what they are going to say. \\nCreate a set list for yourself. Make a list of each joke you will tell.\\nThink about transitions. How does one joke flow into the next? Is there some kind of logical progression?\\nKeep in mind what kind of people you expect to see in the audience. Certain demographics will be more or less likely to enjoy certain types of jokes. An open mic at a church, for example, may not be the best place to try out very dirty material.\"}, {\"编号\": 2, \"标题\": \"Rehearse jokes.\", \"描述\": \"Whether you’re the type of comic who follows a script or one who tends to free-style, rehearsal will always make your set better. Plus, it is the most effective way to stop yourself from laughing at your own jokes. Set aside time to run through your entire set 2-3 times before you take the stage.\\nThe more times you rehearse your jokes, the more normalized they become, and the less likely you are to laugh.\\nBe sure to time yourself. This way you’ll ensure that you have the right amount of material, and you can move through your set without concerning yourself with time.\"}, {\"编号\": 3, \"标题\": \"Warm up\", \"描述\": \"Taking the stage cold sets you up for nervous laughter. Before you take the stage, find a way to warm yourself up, and release any “silly energy.” \\nPut on your favorite song and dance around making funny noises and goofy faces in the mirror.\\nLaugh at yourself.\\nMove your body, use your voice, and wiggle the muscles in your face.\\nAll of these actions dispel nervous energy and prepare you to tell jokes on stage effectively, without bursting into laughter.\"}, {\"编号\": 4, \"标题\": \"Sharpen your comedy skills.\", \"描述\": \"If you do a good job of making the people around you laugh, you won’t need to laugh to fill the silence. Prevent yourself from laughing at your own jokes by making other people laugh.\\nUse vocal variation. Don’t fall into a monotone delivery.\\nSignal the punchline. Pause for a moment to let the audience know it’s coming.\\nUse a call-back. Reference something funny you said near the beginning of your set near the end. Audiences love this.\"}, {\"编号\": 5, \"标题\": \"Perform regularly.\", \"描述\": \"If you really want to strengthen your comedy and prevent yourself from laughing at your own jokes, the only true remedy is spending as much time as you can telling jokes on stage. You can’t perform once a month (or less) and expect to improve at your craft. Try to make it out 1-3 times per week.\\nBegin by seeking out comedy open mics. You can find these advertised at coffee shops or bars, or in a local entertainment paper.\\nOpen mics are where you can practice, connect with other comics, and gain exposure.\\nIf you do well at open mics, you will be invited to perform at more regular gigs.\"}]}, {\"编号\": 2, \"标题\": \"Telling Casual Jokes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work on a few “staple” jokes.\", \"描述\": \"If you want to tell jokes at parties, you could benefit from preparing some “staple” jokes. If you have some jokes or stories that have been rehearsed (and that you know are funny), you can use these to break the ice. Best of all, the more times you tell a joke, the better it becomes and the less likely you are to laugh.\\nThink back to the wildest thing that has ever happened to you. Can you tell this story in a humorous way? Be sure to include all the major details, and include one joke or funny outburst every few sentences. Keep your story under 5 minutes.\\nAnother alternative is to think up some thematically appropriate jokes. For example, if you will be attending a non-profit ball, you can try something like, \\\"How many board members does it take to change a light bulb? Response: Six! One to change the light bulb, and five more to divert the founder!\\\"\"}, {\"编号\": 2, \"标题\": \"Try to relax.\", \"描述\": \"Laughing at your own jokes in usually the result of nervousness or feeling awkward. Focus on the experience of telling the joke, and try not to even think about whether or not anyone will laugh. This helps to curb the knee-jerk reaction of nervous laughter following your punchline.\\nYou can relax yourself by taking deep breaths. Breath in to a count of 4, 5, or 6, and try to make your exhale the same length.\\nAlternatively, you can count your breaths. Try to take 10 slow, deep inhales and exhales.\"}, {\"编号\": 3, \"标题\": \"Let it go.\", \"描述\": \"If the people in your company don’t laugh at your joke, just let it go. Don’t try to encourage them to laugh by explaining the joke, or by laughing maniacally. This only comes off as desperation, and nothing is less funny than that. \\nTry to believe in your joke. If you believe what you’re saying is funny, other people will hear this in your voice.\"}]}, {\"编号\": 3, \"标题\": \"Controlling Your Laughter\", \"步骤\": [{\"编号\": 1, \"标题\": \"Diffuse your jokes through repetition.\", \"描述\": \"Have you ever tried repeating a word so many times that it ceases to sound like a real word at all? This same idea can be used for jokes. If you’ve got a particular joke that seems to inspire your own laughter, try saying this joke as many times as possible. Say it while you’re driving, while you’re preparing breakfast, or while you are in the shower. Say the joke so many times that it loses it’s power.\"}, {\"编号\": 2, \"标题\": \"Pinch yourself\", \"描述\": \"If you feel the tickle of an uncontrollable laugh coming on, try giving yourself a pinch. Inflicting yourself with just a little bit of pain will be enough of a mental distraction to halt the laugh in its tracks.\"}, {\"编号\": 3, \"标题\": \"Hold your breath\", \"描述\": \"Another simple trick to stop an oncoming laugh is to exhale the air from your lungs, and then hold it. Just stop breathing for a few seconds (you can count to five in your head). This helps to break the cycle you are in, and switch off your instinct to laugh.\"}, {\"编号\": 4, \"标题\": \"Think of something sad\", \"描述\": \"Just as actors use sad memories from their lives to inspire tears on stage, you can use a sad memory to halt a laugh. When you feel a laugh taking hold of you, think quickly of the saddest memory you’ve got. This will interrupt your laugh.\"}, {\"编号\": 5, \"标题\": \"Make your laughter part of the joke.\", \"描述\": \"If you should happen to laugh anyway, consider making it part of the joke. Sometimes owning up to the laugh can be even funnier.\\nNote that, usually, a little snort is a lot less disruptive than a long bout of hysterical laughter. If you need to let out a little laugh, try not to make it long and drawn out. A short laugh can add to the joke telling experience, but a long laugh will almost always distract from it.\\nTry making your compulsion to laugh part of the joke.\"}, {\"编号\": 6, \"标题\": \"Try to focus on the reaction to your joke.\", \"描述\": \"Instead of focusing on the words of the joke itself, look at the people to whom you're telling the joke. Are they laughing? Did they find your joke funny? Make mental notes about who laughed and what their favorite parts of your joke seemed to be. It's hard to laugh at your own joke when you're thinking about something else.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,097 | How to Avoid Lead Exposure from Food | 1. Avoiding Lead Exposure from Food
1-1. Always wash fresh produce before eating it.
Lead was in paint and gasoline for many decades before regulatory rules came into effect in the late 1970s. As such, soil is frequently contaminated with lead dust, especially in heavily industrialized areas. To protect yourself and your children, always thoroughly wash fresh fruit and veggies before you eat them.
Not only can lead contaminated dust settle on produce, but fruits and veggies can also absorb lead from the soil — making it impossible to wash off.
It's more effective to remove soil from fresh produce by soaking it in water for a while (30 minutes or so) before scrubbing it with something abrasive, such as a special brush.
Discourage your children from picking veggies and fruits from gardens and eating them directly. That practice may have been safer many decades ago, but in modern times, it can be hazardous.
1-2. Cut back on consuming canned foods.
Another relatively common source of lead is from food sold in cans. More specifically, lead can leak into canned foods from tins made with lead solder, which keeps the tins together. So instead of trying to find out which manufacturers use lead soldered tins, it's more practical and healthier to simply eat less canned food.
Commonly sold canned foods include soups, beans, veggies, fruits and fish. Eat more fresh varieties instead, as they're usually more nutritious, although more expensive too.
Canned foods also tend to be much higher in salt and they are sometimes contaminated with too much aluminum — which is another metal toxic to the body and brain.
1-3. Clean meat thoroughly if you're a hunter.
Although this wouldn't be much of a concern for your average "city folk," hunting for food in rural areas is still done to a significant extent. The problem is that many types of bullets and pellets used to kill animals contain lead, which can contaminated the surrounding meat and tissues. Therefore, don't just wash the wounds, but cut out the flesh surrounding the bullet wound and dispose of it to be safe.
Buy bullets and shotgun pellets that are lead free, if possible, if you hunt animals and birds for food.
If you're unsure of the lead content of your ammunition, consider switching to bow hunting instead. High-powered bows can still bring down large animals from a safe distance.
1-4. Avoid imported candy from undeveloped countries.
Countries other than the U.S., Canada and most of Europe can have fewer rules and regulations when it comes to lead content in edible products. For example, candy imported from Mexico, particularly types made with tamarind or chili powder, have been found to be relatively high in lead and not safe for children to eat, according to the Centers for Disease Control (CDC) in the United States.
Obviously most imported candy is safe to eat, but the standards and processing techniques in underdeveloped countries tend to be of lower standard compared to more developed countries, such as the U.S.
Buy imported candy and foods from reputable stores that are well established. Be very cautious ordering anything edible online.
1-5. Be careful how you store food.
The storage of food can also be a problem in terms of lead contamination. For example, some food containers and pots contain higher levels of lead, such as lead-glazed pottery and leaded crystal glassware. Avoid storing foods such as rice, pasta and grains in these types of containers for long periods of time. Don't drink water, juice or wine from leaded glassware.
Glazes found on some imported ceramics, china plates and porcelain contain lead, which leaches into food.
Food stored in printed plastic bread bags run a risk of contamination because the inks used on the bags may contain lead. Instead, buy your bread fresh from the bakery.
If you store food outside, always cover it with a lid so that lead contaminated dust doesn't settle onto it.
1-6. Use filtered cold water to cook and drink.
Many older homes still have lead water pipes and some of the newer ones that use copper pipes are soldered together with lead. The result is that lead contamination in water is pretty common in the U.S. To help reduce lead exposure, only use cold tap water for cooking or drinking (or making baby formula) because hot water often contains higher levels of lead as it absorbs it quicker.
Use water filters. Ion exchange filters, reverse osmosis filters and distillation can pull lead from your tap water and make it much safer to drink.
If you don't use a water filtration system and live in an older home, run the cold tap for at least 30 seconds before using it, especially if the faucet hasn't been used for a few hours or so. The longer water sits in pipes, the more lead it absorbs.
1-7. Test the soil in your yard.
You should test your home and yard (vegetable garden for sure) for lead contamination, particularly if your house was built before 1978 or if it sits near a freeway or busy road where leaded gasoline can pollute your property. You can send in a sample of the soil to an authorized laboratory or have a licensed and certified inspector / assessor come to your house and test it. Sending in a sample typically costs less than $50 to get analyzed.
If the levels of lead in the soil are greater than 400 parts per million (PPM) you shouldn't grow veggies in or let your child play in or around it.
If the lead in your soil or exterior paint exceeds 400 ppm, you should contact your doctor and get blood lead tests for you and your children.
2. Using Foods to Help Protect against Lead Poisoning
2-1. Eat foods rich in calcium.
A well-balanced diet is very important for health in virtually every way, especially for children, but some nutrients offer more protection from lead poisoning than others. Calcium, in particular, helps keep lead from being absorbed by your body. Healthy foods rich in calcium include: low-fat milk and cheese, yogurt, tofu and some green leafy vegetables, such as collard and mustard greens, spinach, kale and broccoli.
Aim for 1,000 mg a day of calcium, either through diet or supplementation. Postmenopausal women need 1,200 mg daily. Talk to your doctor about how much calcium you should be taking if you have any existing medical conditions, such as a vitamin D deficiency or hyperparathyroidism, as you may require a different amount of calcium.
Evaporated milk, powdered milk and foods made with milk (creamy soups, custards and puddings) are also good sources of calcium.
Although higher in fats, most nuts and seeds are good sources of calcium and other minerals, such as magnesium.
Calcium is also important for strong bones and teeth, as well as normal muscle contraction.
2-2. Consume iron-rich foods.
To your body, iron and lead look and act very similar. Thus, when there's more iron than lead within your bloodstream, your body will absorb the iron first and let more of the lead pass through your digestive system. Healthy foods rich in iron include: lean red meat, low-fat pork, dried beans and peas, sunflower seeds, raisins, some leafy greens and fortified cereals and baby formula.
The recommended daily allowance of iron are as follows: Men between 19 and 50 years old: 8 mg; women between 19 and 50 years old: 18 mg; pregnant women: 27 mg; lactating women: 9 mg; people over 60 years old: 8 mg. Taking high levels of iron may cause GI issues, including nausea and vomiting.
Breast milk is also a good source of iron and calcium, so breastfeeding your baby is helpful in preventing lead poisoning.
Iron is also important for strong bones and to make hemoglobin, the compound in your blood that carries oxygen to all the tissues in your body.
A multi-mineral supplement that contains calcium and iron may also be helpful for avoiding lead exposure from food.
If you are taking an antacid it may decrease the absorption of iron salts.
2-3. Get lots of vitamin C in your diet.
Vitamin C is helpful in combating lead exposure because it promotes the absorption of more iron and calcium within your body. Healthy foods rich in vitamin C include: citrus fruits, strawberries, cantaloupe, kiwi, mango, tomatoes, bell peppers, broccoli, spinach, Brussels sprouts, cabbage and sweet potatoes. Most Americans are likely not getting enough vitamin C on a daily basis, so eat more fresh fruits and veggies that are high in the nutrient.
Vitamin C is easily destroyed by exposure to heat and light, so eat produce fresh and soon after preparing it.
People and other higher primates are some of the only mammals that don't make vitamin C internally.
Tips
Have your children tested for lead poisoning — it only takes a simple blood test.
The good news is that dietary intake of lead by young children has dropped more than 90% since 1979.
Meals high in animal fats and plant oils are not recommended because they can help your body be more efficient in absorbing lead.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Avoiding Lead Exposure from Food\\n1-1. Always wash fresh produce before eating it.\\nLead was in paint and gasoline for many decades before regulatory rules came into effect in the late 1970s. As such, soil is frequently contaminated with lead dust, especially in heavily industrialized areas. To protect yourself and your children, always thoroughly wash fresh fruit and veggies before you eat them.\\nNot only can lead contaminated dust settle on produce, but fruits and veggies can also absorb lead from the soil — making it impossible to wash off.\\nIt's more effective to remove soil from fresh produce by soaking it in water for a while (30 minutes or so) before scrubbing it with something abrasive, such as a special brush.\\nDiscourage your children from picking veggies and fruits from gardens and eating them directly. That practice may have been safer many decades ago, but in modern times, it can be hazardous.\\n1-2. Cut back on consuming canned foods.\\nAnother relatively common source of lead is from food sold in cans. More specifically, lead can leak into canned foods from tins made with lead solder, which keeps the tins together. So instead of trying to find out which manufacturers use lead soldered tins, it's more practical and healthier to simply eat less canned food.\\nCommonly sold canned foods include soups, beans, veggies, fruits and fish. Eat more fresh varieties instead, as they're usually more nutritious, although more expensive too.\\nCanned foods also tend to be much higher in salt and they are sometimes contaminated with too much aluminum — which is another metal toxic to the body and brain.\\n1-3. Clean meat thoroughly if you're a hunter.\\nAlthough this wouldn't be much of a concern for your average \\\"city folk,\\\" hunting for food in rural areas is still done to a significant extent. The problem is that many types of bullets and pellets used to kill animals contain lead, which can contaminated the surrounding meat and tissues. Therefore, don't just wash the wounds, but cut out the flesh surrounding the bullet wound and dispose of it to be safe.\\nBuy bullets and shotgun pellets that are lead free, if possible, if you hunt animals and birds for food.\\nIf you're unsure of the lead content of your ammunition, consider switching to bow hunting instead. High-powered bows can still bring down large animals from a safe distance.\\n1-4. Avoid imported candy from undeveloped countries.\\nCountries other than the U.S., Canada and most of Europe can have fewer rules and regulations when it comes to lead content in edible products. For example, candy imported from Mexico, particularly types made with tamarind or chili powder, have been found to be relatively high in lead and not safe for children to eat, according to the Centers for Disease Control (CDC) in the United States.\\nObviously most imported candy is safe to eat, but the standards and processing techniques in underdeveloped countries tend to be of lower standard compared to more developed countries, such as the U.S.\\nBuy imported candy and foods from reputable stores that are well established. Be very cautious ordering anything edible online.\\n1-5. Be careful how you store food.\\nThe storage of food can also be a problem in terms of lead contamination. For example, some food containers and pots contain higher levels of lead, such as lead-glazed pottery and leaded crystal glassware. Avoid storing foods such as rice, pasta and grains in these types of containers for long periods of time. Don't drink water, juice or wine from leaded glassware.\\nGlazes found on some imported ceramics, china plates and porcelain contain lead, which leaches into food.\\nFood stored in printed plastic bread bags run a risk of contamination because the inks used on the bags may contain lead. Instead, buy your bread fresh from the bakery.\\nIf you store food outside, always cover it with a lid so that lead contaminated dust doesn't settle onto it.\\n1-6. Use filtered cold water to cook and drink.\\nMany older homes still have lead water pipes and some of the newer ones that use copper pipes are soldered together with lead. The result is that lead contamination in water is pretty common in the U.S. To help reduce lead exposure, only use cold tap water for cooking or drinking (or making baby formula) because hot water often contains higher levels of lead as it absorbs it quicker.\\nUse water filters. Ion exchange filters, reverse osmosis filters and distillation can pull lead from your tap water and make it much safer to drink.\\nIf you don't use a water filtration system and live in an older home, run the cold tap for at least 30 seconds before using it, especially if the faucet hasn't been used for a few hours or so. The longer water sits in pipes, the more lead it absorbs.\\n1-7. Test the soil in your yard.\\nYou should test your home and yard (vegetable garden for sure) for lead contamination, particularly if your house was built before 1978 or if it sits near a freeway or busy road where leaded gasoline can pollute your property. You can send in a sample of the soil to an authorized laboratory or have a licensed and certified inspector / assessor come to your house and test it. Sending in a sample typically costs less than $50 to get analyzed.\\nIf the levels of lead in the soil are greater than 400 parts per million (PPM) you shouldn't grow veggies in or let your child play in or around it.\\nIf the lead in your soil or exterior paint exceeds 400 ppm, you should contact your doctor and get blood lead tests for you and your children.\\n2. Using Foods to Help Protect against Lead Poisoning\\n2-1. Eat foods rich in calcium.\\nA well-balanced diet is very important for health in virtually every way, especially for children, but some nutrients offer more protection from lead poisoning than others. Calcium, in particular, helps keep lead from being absorbed by your body. Healthy foods rich in calcium include: low-fat milk and cheese, yogurt, tofu and some green leafy vegetables, such as collard and mustard greens, spinach, kale and broccoli.\\nAim for 1,000 mg a day of calcium, either through diet or supplementation. Postmenopausal women need 1,200 mg daily. Talk to your doctor about how much calcium you should be taking if you have any existing medical conditions, such as a vitamin D deficiency or hyperparathyroidism, as you may require a different amount of calcium.\\nEvaporated milk, powdered milk and foods made with milk (creamy soups, custards and puddings) are also good sources of calcium.\\nAlthough higher in fats, most nuts and seeds are good sources of calcium and other minerals, such as magnesium.\\nCalcium is also important for strong bones and teeth, as well as normal muscle contraction.\\n2-2. Consume iron-rich foods.\\nTo your body, iron and lead look and act very similar. Thus, when there's more iron than lead within your bloodstream, your body will absorb the iron first and let more of the lead pass through your digestive system. Healthy foods rich in iron include: lean red meat, low-fat pork, dried beans and peas, sunflower seeds, raisins, some leafy greens and fortified cereals and baby formula.\\nThe recommended daily allowance of iron are as follows: Men between 19 and 50 years old: 8 mg; women between 19 and 50 years old: 18 mg; pregnant women: 27 mg; lactating women: 9 mg; people over 60 years old: 8 mg. Taking high levels of iron may cause GI issues, including nausea and vomiting.\\nBreast milk is also a good source of iron and calcium, so breastfeeding your baby is helpful in preventing lead poisoning.\\nIron is also important for strong bones and to make hemoglobin, the compound in your blood that carries oxygen to all the tissues in your body.\\nA multi-mineral supplement that contains calcium and iron may also be helpful for avoiding lead exposure from food.\\nIf you are taking an antacid it may decrease the absorption of iron salts.\\n2-3. Get lots of vitamin C in your diet.\\nVitamin C is helpful in combating lead exposure because it promotes the absorption of more iron and calcium within your body. Healthy foods rich in vitamin C include: citrus fruits, strawberries, cantaloupe, kiwi, mango, tomatoes, bell peppers, broccoli, spinach, Brussels sprouts, cabbage and sweet potatoes. Most Americans are likely not getting enough vitamin C on a daily basis, so eat more fresh fruits and veggies that are high in the nutrient.\\nVitamin C is easily destroyed by exposure to heat and light, so eat produce fresh and soon after preparing it.\\nPeople and other higher primates are some of the only mammals that don't make vitamin C internally.\\nTips\\nHave your children tested for lead poisoning — it only takes a simple blood test.\\nThe good news is that dietary intake of lead by young children has dropped more than 90% since 1979.\\nMeals high in animal fats and plant oils are not recommended because they can help your body be more efficient in absorbing lead.\\n\", \"简要回答\": \"Lead is toxic to the human body, so exposure should avoided or minimized as much as possible. Lead poisoning (even from low levels) can damage the brain, nervous system and kidneys, particularly in growing and developing children who are more susceptible. Symptoms of lead poisoning include: learning and behavioral problems, intellectual disability, reduced muscle control, constipation, high blood pressure and convulsions. Nutrition can certainly help protect people (especially young children) from lead poisoning, but having your home and property inspected and \\\"de-leaded\\\" is the most beneficial form of protection.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Lead Exposure from Food\", \"步骤\": [{\"编号\": 1, \"标题\": \"Always wash fresh produce before eating it.\", \"描述\": \"Lead was in paint and gasoline for many decades before regulatory rules came into effect in the late 1970s. As such, soil is frequently contaminated with lead dust, especially in heavily industrialized areas. To protect yourself and your children, always thoroughly wash fresh fruit and veggies before you eat them.\\nNot only can lead contaminated dust settle on produce, but fruits and veggies can also absorb lead from the soil — making it impossible to wash off.\\nIt's more effective to remove soil from fresh produce by soaking it in water for a while (30 minutes or so) before scrubbing it with something abrasive, such as a special brush.\\nDiscourage your children from picking veggies and fruits from gardens and eating them directly. That practice may have been safer many decades ago, but in modern times, it can be hazardous.\"}, {\"编号\": 2, \"标题\": \"Cut back on consuming canned foods.\", \"描述\": \"Another relatively common source of lead is from food sold in cans. More specifically, lead can leak into canned foods from tins made with lead solder, which keeps the tins together. So instead of trying to find out which manufacturers use lead soldered tins, it's more practical and healthier to simply eat less canned food.\\nCommonly sold canned foods include soups, beans, veggies, fruits and fish. Eat more fresh varieties instead, as they're usually more nutritious, although more expensive too.\\nCanned foods also tend to be much higher in salt and they are sometimes contaminated with too much aluminum — which is another metal toxic to the body and brain.\"}, {\"编号\": 3, \"标题\": \"Clean meat thoroughly if you're a hunter.\", \"描述\": \"Although this wouldn't be much of a concern for your average \\\"city folk,\\\" hunting for food in rural areas is still done to a significant extent. The problem is that many types of bullets and pellets used to kill animals contain lead, which can contaminated the surrounding meat and tissues. Therefore, don't just wash the wounds, but cut out the flesh surrounding the bullet wound and dispose of it to be safe.\\nBuy bullets and shotgun pellets that are lead free, if possible, if you hunt animals and birds for food.\\nIf you're unsure of the lead content of your ammunition, consider switching to bow hunting instead. High-powered bows can still bring down large animals from a safe distance.\"}, {\"编号\": 4, \"标题\": \"Avoid imported candy from undeveloped countries.\", \"描述\": \"Countries other than the U.S., Canada and most of Europe can have fewer rules and regulations when it comes to lead content in edible products. For example, candy imported from Mexico, particularly types made with tamarind or chili powder, have been found to be relatively high in lead and not safe for children to eat, according to the Centers for Disease Control (CDC) in the United States.\\nObviously most imported candy is safe to eat, but the standards and processing techniques in underdeveloped countries tend to be of lower standard compared to more developed countries, such as the U.S.\\nBuy imported candy and foods from reputable stores that are well established. Be very cautious ordering anything edible online.\"}, {\"编号\": 5, \"标题\": \"Be careful how you store food.\", \"描述\": \"The storage of food can also be a problem in terms of lead contamination. For example, some food containers and pots contain higher levels of lead, such as lead-glazed pottery and leaded crystal glassware. Avoid storing foods such as rice, pasta and grains in these types of containers for long periods of time. Don't drink water, juice or wine from leaded glassware.\\nGlazes found on some imported ceramics, china plates and porcelain contain lead, which leaches into food.\\nFood stored in printed plastic bread bags run a risk of contamination because the inks used on the bags may contain lead. Instead, buy your bread fresh from the bakery.\\nIf you store food outside, always cover it with a lid so that lead contaminated dust doesn't settle onto it.\"}, {\"编号\": 6, \"标题\": \"Use filtered cold water to cook and drink.\", \"描述\": \"Many older homes still have lead water pipes and some of the newer ones that use copper pipes are soldered together with lead. The result is that lead contamination in water is pretty common in the U.S. To help reduce lead exposure, only use cold tap water for cooking or drinking (or making baby formula) because hot water often contains higher levels of lead as it absorbs it quicker.\\nUse water filters. Ion exchange filters, reverse osmosis filters and distillation can pull lead from your tap water and make it much safer to drink.\\nIf you don't use a water filtration system and live in an older home, run the cold tap for at least 30 seconds before using it, especially if the faucet hasn't been used for a few hours or so. The longer water sits in pipes, the more lead it absorbs.\"}, {\"编号\": 7, \"标题\": \"Test the soil in your yard.\", \"描述\": \"You should test your home and yard (vegetable garden for sure) for lead contamination, particularly if your house was built before 1978 or if it sits near a freeway or busy road where leaded gasoline can pollute your property. You can send in a sample of the soil to an authorized laboratory or have a licensed and certified inspector / assessor come to your house and test it. Sending in a sample typically costs less than $50 to get analyzed.\\nIf the levels of lead in the soil are greater than 400 parts per million (PPM) you shouldn't grow veggies in or let your child play in or around it.\\nIf the lead in your soil or exterior paint exceeds 400 ppm, you should contact your doctor and get blood lead tests for you and your children.\"}]}, {\"编号\": 2, \"标题\": \"Using Foods to Help Protect against Lead Poisoning\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat foods rich in calcium.\", \"描述\": \"A well-balanced diet is very important for health in virtually every way, especially for children, but some nutrients offer more protection from lead poisoning than others. Calcium, in particular, helps keep lead from being absorbed by your body. Healthy foods rich in calcium include: low-fat milk and cheese, yogurt, tofu and some green leafy vegetables, such as collard and mustard greens, spinach, kale and broccoli.\\nAim for 1,000 mg a day of calcium, either through diet or supplementation. Postmenopausal women need 1,200 mg daily. Talk to your doctor about how much calcium you should be taking if you have any existing medical conditions, such as a vitamin D deficiency or hyperparathyroidism, as you may require a different amount of calcium.\\nEvaporated milk, powdered milk and foods made with milk (creamy soups, custards and puddings) are also good sources of calcium.\\nAlthough higher in fats, most nuts and seeds are good sources of calcium and other minerals, such as magnesium.\\nCalcium is also important for strong bones and teeth, as well as normal muscle contraction.\"}, {\"编号\": 2, \"标题\": \"Consume iron-rich foods.\", \"描述\": \"To your body, iron and lead look and act very similar. Thus, when there's more iron than lead within your bloodstream, your body will absorb the iron first and let more of the lead pass through your digestive system. Healthy foods rich in iron include: lean red meat, low-fat pork, dried beans and peas, sunflower seeds, raisins, some leafy greens and fortified cereals and baby formula.\\nThe recommended daily allowance of iron are as follows: Men between 19 and 50 years old: 8 mg; women between 19 and 50 years old: 18 mg; pregnant women: 27 mg; lactating women: 9 mg; people over 60 years old: 8 mg. Taking high levels of iron may cause GI issues, including nausea and vomiting.\\nBreast milk is also a good source of iron and calcium, so breastfeeding your baby is helpful in preventing lead poisoning.\\nIron is also important for strong bones and to make hemoglobin, the compound in your blood that carries oxygen to all the tissues in your body.\\nA multi-mineral supplement that contains calcium and iron may also be helpful for avoiding lead exposure from food.\\nIf you are taking an antacid it may decrease the absorption of iron salts.\"}, {\"编号\": 3, \"标题\": \"Get lots of vitamin C in your diet.\", \"描述\": \"Vitamin C is helpful in combating lead exposure because it promotes the absorption of more iron and calcium within your body. Healthy foods rich in vitamin C include: citrus fruits, strawberries, cantaloupe, kiwi, mango, tomatoes, bell peppers, broccoli, spinach, Brussels sprouts, cabbage and sweet potatoes. Most Americans are likely not getting enough vitamin C on a daily basis, so eat more fresh fruits and veggies that are high in the nutrient.\\nVitamin C is easily destroyed by exposure to heat and light, so eat produce fresh and soon after preparing it.\\nPeople and other higher primates are some of the only mammals that don't make vitamin C internally.\"}], \"小提示\": [\"Have your children tested for lead poisoning — it only takes a simple blood test.\\n\", \"The good news is that dietary intake of lead by young children has dropped more than 90% since 1979.\\n\", \"Meals high in animal fats and plant oils are not recommended because they can help your body be more efficient in absorbing lead.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,098 | How to Avoid Letting Pessimistic People Get You Down | 1. Reducing the Effect Pessimism Has on You
1-1. Focus on yourself.
Sometimes we can spend so much time worrying about others and how they are feeling that we lose sight of ourselves. Take responsibility for your own feelings and reactions towards pessimism. By focusing on your own happiness and less on others, you take the power away from negativity.
Remind yourself that you are in control. You are in control of how much you let another person’s feelings and thoughts affect you.
For example, even though pessimism is hard to listen to, understand that the other person’s pessimism is a reflection of themselves and you can only control your own feelings. You have the power to dictate what affects how you are feeling.
1-2. Change your thinking.
Using logic as a coping resource is associated with higher mental toughness. Stay positive. Research suggests that optimism may increase mental toughness. This means that your own optimistic outlook can help you combat pessimism and the spill-over from negativity.
If you find yourself feeling down around the pessimist, make a mental list (or even write it down if you wish) of five good things in your life. Think of the items on this list in your head as a sort of "shield" against negativity if you find yourself reacting to it.
Actively cultivate positive friendships with other optimistic people. Spending more time around optimists will help raise your mood and reassure you that your state of mind is the right one for you.
1-3. Focus on the person’s good qualities.
The individual’s outlook on things isn't her only feature - there are many more complex qualities within a person, so rather than fixating on the negatives, look for the good things. Is she intelligent? Supportive of you? Is she unique enough not to care what anyone else thinks about her? Is she good to work with? Focus on the positive aspects of a person and seek to balance out the negatives.
Just as you might make a list of the five positive things in your life, try to make a list of at least three positive things about your pessimist and run these through your mind when dealing with this person gets tough. You can also draw on this list to remind the pessimist of what she is good at, in case it seems she has forgotten.
Find compassion for the pessimist in your life by remembering that her pessimism might be rooted in unhappiness or low-self esteem. When you hear negativity, remind yourself that she may be going through something very difficult that is contributing to her pessimism.
1-4. Give up control.
Understand that you do not have control over other people’s thoughts or behaviors. Expect the pessimist to have responsibility for her pessimism. She may see the negatives, therefore let her own her interpretation of events and life in general. Accept that this person has a choice to think the way she does.
Tell the pessimist to make the choice that she feels most comfortable with. Avoid giving advice or pushing the person to see or do things your way.
1-5. Avoid trying to be a hero.
Resist the innate desire to attempt to cheer the pessimist up. What you want to avoid is positively reinforcing her negative thoughts by providing a reward for pessimistic thinking (attention, positivity, etc).
Don't seek to persuade the pessimist that everything will work out fine. Remember that you cannot control how she will interpret the situation.
1-6. Practice acceptance.
Don't be too quick to dismiss people due to their pessimism. Learning to get along with people who are not like us is an important part of self-development and socialization.
Being pessimistic isn't always bad. Some philosophers and researchers have argued it may actually make people happier and closer to reality because they will be more prepared and less disappointed if they consider that the worst outcome might occur. Thus, when bad things do happen, they may be better at dealing with them.
2. Communicating Effectively about Pessimism
2-1. Be assertive.
Give feedback and help your pessimistic friend understand her effect on others. Be mature in your interactions with her.
Be respectfully honest. If the pessimistic person is bothering you in some way or affecting you negatively, let her know. Say you're sorry that she sees things that way but you see things differently.
Use “I statements.” I feel ____ when you ______. Focus on your own feelings rather than on the other person’s actions.
Avoid labeling. Telling a person who has pessimistic thinking that she is a pessimist will most likely be unhelpful and could lead to conflict.
2-2. Re-frame negativity.
One thing you can do is attempt to offer alternative ways of looking at the problem. Remember though, you are not trying to save her from pessimism or cheer her up. You are simply expressing your opinion and disagreeing with her view of the situation.
2-3. Create boundaries.
You may need to spend time apart from this person or distance yourself. Setting boundaries on what you discuss with the person and how long you bathe in her influence can be useful ways of overcoming your dislike of being in her presence.
Do not just ignore her; that would be considered passive-aggressive communication.
Limit your interactions if necessary. However, if she is your friend, coworker or family member you may not be able, nor wish, to avoid her. In this case, minimizing the amount of time spent around her can be beneficial to your own sense of well-being.
2-4. Be nurturing.
Exercise compassion when dealing with others who think differently from you.
If the pessimist doesn't want to do something that you do, be empathetic about her worries or plight. This is a kind, yet subtle, way to highlight the thing she is being negative about - by focusing on it directly and expressing sympathy for her worry, and pain.
Be understanding and supportive without validating the negativity.
For example, tell a pessimist who is disinclined join you in an activity that she can go home/not come, while you go ahead and do it anyway. Say something like, "I'm sorry this is hard on you. Go ahead and do whatever it is you need to feel better (go home/not come/stay here/do the easier task, etc.)."
3. Identifying and Understanding Pessimistic Thinking
3-1. Know the signs of pessimism.
Initially, because of your own sunny attitude, you might not be alert to the pessimistic bent of another person. It is helpful to understand these patterns in order to be able to detect them in yourself. Signs of negative thinking include:
Thinking that things aren't going to work out well. This is also known as catastrophizing, or thinking the worst will happen.
Believing that the negative outcomes are permanent and inescapable.
May blame self or others for things not turning out well.
3-2. Understand possible underlying issues.
A possible reason for the existence of pessimistic thinking is depression. If this is the case, the pessimist may need psychological or medical treatment.
See How to cope with depression for an explanation of the symptoms.
If you are concerned that your friend or family member has a mental health issue you can express your worry to her and offer treatment as an option. Simply say, "I noticed you seem sad (or angry, or negative) lately, have you ever considered talking to a professional about it? I think this might help." Be careful not to be pushy or you may scare her off.
3-3. Continue to educate yourself about pessimism.
The more you know, the less personal it might feel when pessimistic thinking is around you. With education comes understanding and an increased ability to cope.
One option is to read the book, Learned Optimism, by Martin Seligman. Dr. Seligman is a psychologist and expert in the field of positive psychology. He offers ways to identify if you are more optimistic or pessimistic, as well as ways to cope. This can be a useful resource both for the pessimist and optimist, and teaches tools to learn how to be more optimistic.
Tips
When communicating with someone who tends toward pessimism, pick a time when she is feeling more optimistic. This increases the likelihood that your message will be well-received.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Reducing the Effect Pessimism Has on You\\n1-1. Focus on yourself.\\nSometimes we can spend so much time worrying about others and how they are feeling that we lose sight of ourselves. Take responsibility for your own feelings and reactions towards pessimism. By focusing on your own happiness and less on others, you take the power away from negativity.\\nRemind yourself that you are in control. You are in control of how much you let another person’s feelings and thoughts affect you.\\nFor example, even though pessimism is hard to listen to, understand that the other person’s pessimism is a reflection of themselves and you can only control your own feelings. You have the power to dictate what affects how you are feeling.\\n1-2. Change your thinking.\\nUsing logic as a coping resource is associated with higher mental toughness. Stay positive. Research suggests that optimism may increase mental toughness. This means that your own optimistic outlook can help you combat pessimism and the spill-over from negativity.\\nIf you find yourself feeling down around the pessimist, make a mental list (or even write it down if you wish) of five good things in your life. Think of the items on this list in your head as a sort of \\\"shield\\\" against negativity if you find yourself reacting to it.\\nActively cultivate positive friendships with other optimistic people. Spending more time around optimists will help raise your mood and reassure you that your state of mind is the right one for you.\\n1-3. Focus on the person’s good qualities.\\nThe individual’s outlook on things isn't her only feature - there are many more complex qualities within a person, so rather than fixating on the negatives, look for the good things. Is she intelligent? Supportive of you? Is she unique enough not to care what anyone else thinks about her? Is she good to work with? Focus on the positive aspects of a person and seek to balance out the negatives.\\nJust as you might make a list of the five positive things in your life, try to make a list of at least three positive things about your pessimist and run these through your mind when dealing with this person gets tough. You can also draw on this list to remind the pessimist of what she is good at, in case it seems she has forgotten.\\nFind compassion for the pessimist in your life by remembering that her pessimism might be rooted in unhappiness or low-self esteem. When you hear negativity, remind yourself that she may be going through something very difficult that is contributing to her pessimism.\\n1-4. Give up control.\\nUnderstand that you do not have control over other people’s thoughts or behaviors. Expect the pessimist to have responsibility for her pessimism. She may see the negatives, therefore let her own her interpretation of events and life in general. Accept that this person has a choice to think the way she does.\\nTell the pessimist to make the choice that she feels most comfortable with. Avoid giving advice or pushing the person to see or do things your way.\\n1-5. Avoid trying to be a hero.\\nResist the innate desire to attempt to cheer the pessimist up. What you want to avoid is positively reinforcing her negative thoughts by providing a reward for pessimistic thinking (attention, positivity, etc).\\nDon't seek to persuade the pessimist that everything will work out fine. Remember that you cannot control how she will interpret the situation.\\n1-6. Practice acceptance.\\nDon't be too quick to dismiss people due to their pessimism. Learning to get along with people who are not like us is an important part of self-development and socialization.\\nBeing pessimistic isn't always bad. Some philosophers and researchers have argued it may actually make people happier and closer to reality because they will be more prepared and less disappointed if they consider that the worst outcome might occur. Thus, when bad things do happen, they may be better at dealing with them.\\n2. Communicating Effectively about Pessimism\\n2-1. Be assertive.\\nGive feedback and help your pessimistic friend understand her effect on others. Be mature in your interactions with her.\\nBe respectfully honest. If the pessimistic person is bothering you in some way or affecting you negatively, let her know. Say you're sorry that she sees things that way but you see things differently.\\nUse “I statements.” I feel ____ when you ______. Focus on your own feelings rather than on the other person’s actions.\\nAvoid labeling. Telling a person who has pessimistic thinking that she is a pessimist will most likely be unhelpful and could lead to conflict.\\n2-2. Re-frame negativity.\\nOne thing you can do is attempt to offer alternative ways of looking at the problem. Remember though, you are not trying to save her from pessimism or cheer her up. You are simply expressing your opinion and disagreeing with her view of the situation.\\n2-3. Create boundaries.\\nYou may need to spend time apart from this person or distance yourself. Setting boundaries on what you discuss with the person and how long you bathe in her influence can be useful ways of overcoming your dislike of being in her presence.\\nDo not just ignore her; that would be considered passive-aggressive communication.\\nLimit your interactions if necessary. However, if she is your friend, coworker or family member you may not be able, nor wish, to avoid her. In this case, minimizing the amount of time spent around her can be beneficial to your own sense of well-being.\\n2-4. Be nurturing.\\nExercise compassion when dealing with others who think differently from you.\\nIf the pessimist doesn't want to do something that you do, be empathetic about her worries or plight. This is a kind, yet subtle, way to highlight the thing she is being negative about - by focusing on it directly and expressing sympathy for her worry, and pain.\\nBe understanding and supportive without validating the negativity.\\nFor example, tell a pessimist who is disinclined join you in an activity that she can go home/not come, while you go ahead and do it anyway. Say something like, \\\"I'm sorry this is hard on you. Go ahead and do whatever it is you need to feel better (go home/not come/stay here/do the easier task, etc.).\\\"\\n3. Identifying and Understanding Pessimistic Thinking\\n3-1. Know the signs of pessimism.\\nInitially, because of your own sunny attitude, you might not be alert to the pessimistic bent of another person. It is helpful to understand these patterns in order to be able to detect them in yourself. Signs of negative thinking include:\\nThinking that things aren't going to work out well. This is also known as catastrophizing, or thinking the worst will happen.\\nBelieving that the negative outcomes are permanent and inescapable.\\nMay blame self or others for things not turning out well.\\n3-2. Understand possible underlying issues.\\nA possible reason for the existence of pessimistic thinking is depression. If this is the case, the pessimist may need psychological or medical treatment.\\nSee How to cope with depression for an explanation of the symptoms.\\nIf you are concerned that your friend or family member has a mental health issue you can express your worry to her and offer treatment as an option. Simply say, \\\"I noticed you seem sad (or angry, or negative) lately, have you ever considered talking to a professional about it? I think this might help.\\\" Be careful not to be pushy or you may scare her off.\\n3-3. Continue to educate yourself about pessimism.\\nThe more you know, the less personal it might feel when pessimistic thinking is around you. With education comes understanding and an increased ability to cope.\\nOne option is to read the book, Learned Optimism, by Martin Seligman. Dr. Seligman is a psychologist and expert in the field of positive psychology. He offers ways to identify if you are more optimistic or pessimistic, as well as ways to cope. This can be a useful resource both for the pessimist and optimist, and teaches tools to learn how to be more optimistic.\\nTips\\nWhen communicating with someone who tends toward pessimism, pick a time when she is feeling more optimistic. This increases the likelihood that your message will be well-received.\\n\", \"简要回答\": \"Is there a pessimist in your life – a person who thinks about the negative aspects of a situation more than the positive? If you are someone who is optimistic and cheerful, it may be difficult to understand and cope with a pessimist’s outlook. The strategy to not let a person with glass-half-empty thinking get you down is to reduce the effect pessimism has on you, communicate effectively with those who have a less-positive outlook, and to educate yourself about pessimism.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Reducing the Effect Pessimism Has on You\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on yourself.\", \"描述\": \"Sometimes we can spend so much time worrying about others and how they are feeling that we lose sight of ourselves. Take responsibility for your own feelings and reactions towards pessimism. By focusing on your own happiness and less on others, you take the power away from negativity.\\nRemind yourself that you are in control. You are in control of how much you let another person’s feelings and thoughts affect you.\\nFor example, even though pessimism is hard to listen to, understand that the other person’s pessimism is a reflection of themselves and you can only control your own feelings. You have the power to dictate what affects how you are feeling.\"}, {\"编号\": 2, \"标题\": \"Change your thinking.\", \"描述\": \"Using logic as a coping resource is associated with higher mental toughness. Stay positive. Research suggests that optimism may increase mental toughness. This means that your own optimistic outlook can help you combat pessimism and the spill-over from negativity.\\nIf you find yourself feeling down around the pessimist, make a mental list (or even write it down if you wish) of five good things in your life. Think of the items on this list in your head as a sort of \\\"shield\\\" against negativity if you find yourself reacting to it.\\nActively cultivate positive friendships with other optimistic people. Spending more time around optimists will help raise your mood and reassure you that your state of mind is the right one for you.\"}, {\"编号\": 3, \"标题\": \"Focus on the person’s good qualities.\", \"描述\": \"The individual’s outlook on things isn't her only feature - there are many more complex qualities within a person, so rather than fixating on the negatives, look for the good things. Is she intelligent? Supportive of you? Is she unique enough not to care what anyone else thinks about her? Is she good to work with? Focus on the positive aspects of a person and seek to balance out the negatives.\\nJust as you might make a list of the five positive things in your life, try to make a list of at least three positive things about your pessimist and run these through your mind when dealing with this person gets tough. You can also draw on this list to remind the pessimist of what she is good at, in case it seems she has forgotten.\\nFind compassion for the pessimist in your life by remembering that her pessimism might be rooted in unhappiness or low-self esteem. When you hear negativity, remind yourself that she may be going through something very difficult that is contributing to her pessimism.\"}, {\"编号\": 4, \"标题\": \"Give up control.\", \"描述\": \"Understand that you do not have control over other people’s thoughts or behaviors. Expect the pessimist to have responsibility for her pessimism. She may see the negatives, therefore let her own her interpretation of events and life in general. Accept that this person has a choice to think the way she does.\\nTell the pessimist to make the choice that she feels most comfortable with. Avoid giving advice or pushing the person to see or do things your way.\"}, {\"编号\": 5, \"标题\": \"Avoid trying to be a hero.\", \"描述\": \"Resist the innate desire to attempt to cheer the pessimist up. What you want to avoid is positively reinforcing her negative thoughts by providing a reward for pessimistic thinking (attention, positivity, etc).\\nDon't seek to persuade the pessimist that everything will work out fine. Remember that you cannot control how she will interpret the situation.\"}, {\"编号\": 6, \"标题\": \"Practice acceptance.\", \"描述\": \"Don't be too quick to dismiss people due to their pessimism. Learning to get along with people who are not like us is an important part of self-development and socialization.\\nBeing pessimistic isn't always bad. Some philosophers and researchers have argued it may actually make people happier and closer to reality because they will be more prepared and less disappointed if they consider that the worst outcome might occur. Thus, when bad things do happen, they may be better at dealing with them.\"}]}, {\"编号\": 2, \"标题\": \"Communicating Effectively about Pessimism\", \"步骤\": [{\"编号\": 1, \"标题\": \"Be assertive.\", \"描述\": \"Give feedback and help your pessimistic friend understand her effect on others. Be mature in your interactions with her.\\nBe respectfully honest. If the pessimistic person is bothering you in some way or affecting you negatively, let her know. Say you're sorry that she sees things that way but you see things differently.\\nUse “I statements.” I feel ____ when you ______. Focus on your own feelings rather than on the other person’s actions.\\nAvoid labeling. Telling a person who has pessimistic thinking that she is a pessimist will most likely be unhelpful and could lead to conflict.\"}, {\"编号\": 2, \"标题\": \"Re-frame negativity.\", \"描述\": \"One thing you can do is attempt to offer alternative ways of looking at the problem. Remember though, you are not trying to save her from pessimism or cheer her up. You are simply expressing your opinion and disagreeing with her view of the situation.\"}, {\"编号\": 3, \"标题\": \"Create boundaries.\", \"描述\": \"You may need to spend time apart from this person or distance yourself. Setting boundaries on what you discuss with the person and how long you bathe in her influence can be useful ways of overcoming your dislike of being in her presence.\\nDo not just ignore her; that would be considered passive-aggressive communication.\\nLimit your interactions if necessary. However, if she is your friend, coworker or family member you may not be able, nor wish, to avoid her. In this case, minimizing the amount of time spent around her can be beneficial to your own sense of well-being.\"}, {\"编号\": 4, \"标题\": \"Be nurturing.\", \"描述\": \"Exercise compassion when dealing with others who think differently from you.\\nIf the pessimist doesn't want to do something that you do, be empathetic about her worries or plight. This is a kind, yet subtle, way to highlight the thing she is being negative about - by focusing on it directly and expressing sympathy for her worry, and pain.\\nBe understanding and supportive without validating the negativity.\\nFor example, tell a pessimist who is disinclined join you in an activity that she can go home/not come, while you go ahead and do it anyway. Say something like, \\\"I'm sorry this is hard on you. Go ahead and do whatever it is you need to feel better (go home/not come/stay here/do the easier task, etc.).\\\"\"}]}, {\"编号\": 3, \"标题\": \"Identifying and Understanding Pessimistic Thinking\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know the signs of pessimism.\", \"描述\": \"Initially, because of your own sunny attitude, you might not be alert to the pessimistic bent of another person. It is helpful to understand these patterns in order to be able to detect them in yourself. Signs of negative thinking include:\\nThinking that things aren't going to work out well. This is also known as catastrophizing, or thinking the worst will happen.\\nBelieving that the negative outcomes are permanent and inescapable.\\nMay blame self or others for things not turning out well.\"}, {\"编号\": 2, \"标题\": \"Understand possible underlying issues.\", \"描述\": \"A possible reason for the existence of pessimistic thinking is depression. If this is the case, the pessimist may need psychological or medical treatment.\\nSee How to cope with depression for an explanation of the symptoms.\\nIf you are concerned that your friend or family member has a mental health issue you can express your worry to her and offer treatment as an option. Simply say, \\\"I noticed you seem sad (or angry, or negative) lately, have you ever considered talking to a professional about it? I think this might help.\\\" Be careful not to be pushy or you may scare her off.\"}, {\"编号\": 3, \"标题\": \"Continue to educate yourself about pessimism.\", \"描述\": \"The more you know, the less personal it might feel when pessimistic thinking is around you. With education comes understanding and an increased ability to cope.\\nOne option is to read the book, Learned Optimism, by Martin Seligman. Dr. Seligman is a psychologist and expert in the field of positive psychology. He offers ways to identify if you are more optimistic or pessimistic, as well as ways to cope. This can be a useful resource both for the pessimist and optimist, and teaches tools to learn how to be more optimistic.\"}], \"小提示\": [\"When communicating with someone who tends toward pessimism, pick a time when she is feeling more optimistic. This increases the likelihood that your message will be well-received.\\n\"]}]}}",
"问题明细": "",
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} | wikihow |
3,099 | How to Avoid Loneliness | 1. Spending Time by Yourself
1-1. Get your emotions in order.
Before you can start getting rid of your loneliness, you need to determine what it is exactly that is making you feel lonely. Do you miss a certain person, or a particular place? Do you generally just feel like you don't have many friends, or that the friends you do have aren't close to you? Determining why you're lonely may give you a solution for your problem right away - not everyone can tell where their feelings of loneliness originate. If you're missing a particular person or place that you can't visit, much of your problem-solving will need to be introspective. If you are desirous of more friends or feel isolated, than your solution will more likely be to get out and meet new people.
Try journaling if you're not sure why you feel lonely. Be as specific as possible.
Don't be embarrassed at the cause(s) of your loneliness. It is a perfectly normal feeling that everyone struggles with at one time or another.
1-2. Focus on your health.
Before you make any other changes, you should look to your own health for indicators of causes for loneliness. Oftentimes lack of sleep, exercise, and healthy foods can leave you feeling lethargic and depressed, leading to loneliness over time. Spend a week making positive changes to your health; aim to get eight hours of sleep every night, try to fit in at least 30 minutes of physical activity, and cut out junk food/incorporate more fruits and vegetables into your diet. If nothing else, doing these things will give you more energy and reduce stress, which overall impacts your positive outlook and feelings of happiness.
Studies have shown that poor sleep and lack of physical activity are correlated to feelings of loneliness.
Certain foods - particularly fruits and vegetables - contain hormones that increase happiness.
1-3. Bring an old hobby back to life.
It's easy to become overwhelmed by isolation or a massive 'to-do' list, and not only run out of time in your life for people but also for your favorite activities. It's much more difficult to feel lonely if you're actively enjoying an activity, especially one that you have some skill or practice with. If you've got a hobby that you love or are interested in, set aside some time each day to work on starting it up (again). Whenever you are hit with those pangs of loneliness, make a conscious effort to go spend time on your hobby. Some new hobby ideas might include:
Reading regularly
Playing a sport
Going hiking
Taking up knitting or crocheting
Learning to cook, or trying new recipes
Painting
Gardening
1-4. Start a big project.
On a similar tangent to picking up a hobby, working on a large project can be a great way to distract yourself from present feelings of loneliness, and to help give yourself purpose when all you might want to do is curl up in bed. What counts as a 'big' project will vary from person to person; for one individual, it might mean painting the interior of their house. For another, it might mean starting a new degree or set of classes through an online university. Whatever your 'big' project is, set daily or weekly goals so that you have something to focus your hard work on. You won't have time to feel lonely, with all the dedication you'll be pouring into your project. Some big project ideas might include:
Learning a new language
Writing your own book
Building a large piece of furniture
Learning a new instrument
Building a car or motorcycle from parts
Starting a small business
Starting (or finishing) a degree
1-5. Spend more time outside.
The great outdoors has been a healing power for millions of people over the years. And while it might sound counter-intuitive to get over your loneliness by going outside alone, your time spent in nature will likely improve your emotional state and banish those feelings of loneliness. Sunshine helps increase endorphins in your system, making you feel happier and less focused on your loneliness. Plus, exploring new places, getting your blood pumping, and seeing your natural local will all change your focus and balance your mental state.
Look for good hikes in your area, or simply explore a new park.
Try going kayaking or on a bike ride, if you're not interested in just walking around.
2. Being Around Other People
2-1. Make small plans with friends, often.
If you feel like you can only hang out with people if it's at a party or out at a nice dinner, you may limit the total amount of time you could be spending with people you enjoy. However, if you go out of your way to plan small 'dates' throughout the week with a variety of friends, you'll fill up your free time with socializing, which will practically remove loneliness from your life altogether. Going out with friends doesn't need to take much time or money. Whether you meet someone new at the coffee shop or you call up an old friend, try some of these easy 'date' ideas:
Go for coffee or to a cafe
Take a walk through a local park
Run errands together (specifically with a close friend/family member)
Cook a new recipe together
Grab lunch during your break at work
2-2. Make big plans so that you have events to look forward to.
It's easy to feel lonely and overwhelmed when the future seems bleak and devoid of any plans. If you have something to look forward to - whether it be a big event or a meeting with someone you miss - you'll probably feel less lonely and more excited for what's to come. Take time to make a list of possible activities you might want to partake in. Then, spend a few days planning out the event to the fullest extent, so that you are fully prepared and stress-free. If you're able, include other people in the planning process and the final event for extra lonely-punching effect. Consider plans like:
Going on a weekend trip to a new place
Hosting a big dinner party or bonfire
Going to a music festival or other related event
2-3. Consider getting a pet.
If spending time out with friends or away from your home isn't an option for you, you might consider getting a pet to help fight loneliness. Studies have shown that people who have pets are much less likely to experience depression and loneliness than those who do not. Cats and dogs are generally considered the best pets for fighting loneliness, as they are happy to interact with you and enjoy physical contact (for the most part). Pets provide company and a good distraction from any negative feelings that may be bogging you down.
Keep in mind that getting a pet is a big responsibility, and does require a large amount of time and care.
If a dog or cat won't work for your lifestyle, birds and rodents are common pets that may also help.
2-4. Avoid staying at home all the time.
Sometimes, a change of scenery is all that is needed to freshen up your life and make you feel a bit happier. Not only that, but getting out and about exposes to you new opportunities for friends and hobbies. Keep in mind that just because you go out, doesn't mean you have to go out with people. You can conquer your loneliness even if you go out alone, so long as you are doing something you enjoy. Try going to a new cafe for work or studying, or simply visit your favorite part of the city.
Becoming dependent on your bed or couch is a fast track to loneliness. Do your best to get out and try new things, even when all you may want to do is binge watch Netflix.
3. Avoiding Coping Mechanisms
3-1. Understand that loneliness and isolation are different.
Sometimes, especially if you are a big people-person, it can be easy to mix up 'loneliness' with 'isolation'. Loneliness is the feeling of missing someone or something, or of being left alone. Isolation is simply the act of being by yourself. While loneliness should be remedied, isolation is a normal and natural part of life. Don't feel obligated to fill up every waking moment with activities and time with people. Time by yourself is healthy and necessary, and unless you are truly feeling lonely, is not something you need to try to 'fix'.
3-2. Don't become dependent on your family and friends.
When you feel lonely and you aren't quite sure why, it can be easy to fall back on family and friends as a distraction from your emotions. However, doing this simply masks your true feelings, and won't help you to feel better in the long run. Take time to examine the source(s) of your loneliness, and work to come up with solutions for this outside of constantly relying on a friend to take you out. You'll feel better in the long run, even if it does require a bit more emotional and mental work in the meantime.
3-3. Avoid addictive coping behaviors.
It's not uncommon for someone who feels lonely to end up coping with a possibly addictive behavior - whether it be alcohol, drugs, shopping, food, or something else. When you're feeling sad and really missing someone/something, you need to address your emotions directly. Trying to avoid your feelings or working around them with addictive behavior is not only unhealthy, but it will exacerbate your loneliness problem. Take steps to make healthy life decisions when you're upset, rather than using quick fixes that make things worse down the line.
Tips
It's best to make internal changes before trying to make external changes.
Warnings
If you are having difficulty overcoming your loneliness and feel that it has progressed into depression, you should visit a psychologist or therapist for help.
| {
"create_time": "20230517 10:49:14",
"回答明细": "{\"回答\": \"1. Spending Time by Yourself\\n1-1. Get your emotions in order.\\nBefore you can start getting rid of your loneliness, you need to determine what it is exactly that is making you feel lonely. Do you miss a certain person, or a particular place? Do you generally just feel like you don't have many friends, or that the friends you do have aren't close to you? Determining why you're lonely may give you a solution for your problem right away - not everyone can tell where their feelings of loneliness originate. If you're missing a particular person or place that you can't visit, much of your problem-solving will need to be introspective. If you are desirous of more friends or feel isolated, than your solution will more likely be to get out and meet new people.\\nTry journaling if you're not sure why you feel lonely. Be as specific as possible.\\nDon't be embarrassed at the cause(s) of your loneliness. It is a perfectly normal feeling that everyone struggles with at one time or another.\\n1-2. Focus on your health.\\nBefore you make any other changes, you should look to your own health for indicators of causes for loneliness. Oftentimes lack of sleep, exercise, and healthy foods can leave you feeling lethargic and depressed, leading to loneliness over time. Spend a week making positive changes to your health; aim to get eight hours of sleep every night, try to fit in at least 30 minutes of physical activity, and cut out junk food/incorporate more fruits and vegetables into your diet. If nothing else, doing these things will give you more energy and reduce stress, which overall impacts your positive outlook and feelings of happiness.\\nStudies have shown that poor sleep and lack of physical activity are correlated to feelings of loneliness.\\nCertain foods - particularly fruits and vegetables - contain hormones that increase happiness.\\n1-3. Bring an old hobby back to life.\\nIt's easy to become overwhelmed by isolation or a massive 'to-do' list, and not only run out of time in your life for people but also for your favorite activities. It's much more difficult to feel lonely if you're actively enjoying an activity, especially one that you have some skill or practice with. If you've got a hobby that you love or are interested in, set aside some time each day to work on starting it up (again). Whenever you are hit with those pangs of loneliness, make a conscious effort to go spend time on your hobby. Some new hobby ideas might include:\\nReading regularly\\nPlaying a sport\\nGoing hiking\\nTaking up knitting or crocheting\\nLearning to cook, or trying new recipes\\nPainting\\nGardening\\n1-4. Start a big project.\\nOn a similar tangent to picking up a hobby, working on a large project can be a great way to distract yourself from present feelings of loneliness, and to help give yourself purpose when all you might want to do is curl up in bed. What counts as a 'big' project will vary from person to person; for one individual, it might mean painting the interior of their house. For another, it might mean starting a new degree or set of classes through an online university. Whatever your 'big' project is, set daily or weekly goals so that you have something to focus your hard work on. You won't have time to feel lonely, with all the dedication you'll be pouring into your project. Some big project ideas might include:\\nLearning a new language\\nWriting your own book\\nBuilding a large piece of furniture\\nLearning a new instrument\\nBuilding a car or motorcycle from parts\\nStarting a small business\\nStarting (or finishing) a degree\\n1-5. Spend more time outside.\\nThe great outdoors has been a healing power for millions of people over the years. And while it might sound counter-intuitive to get over your loneliness by going outside alone, your time spent in nature will likely improve your emotional state and banish those feelings of loneliness. Sunshine helps increase endorphins in your system, making you feel happier and less focused on your loneliness. Plus, exploring new places, getting your blood pumping, and seeing your natural local will all change your focus and balance your mental state.\\nLook for good hikes in your area, or simply explore a new park.\\nTry going kayaking or on a bike ride, if you're not interested in just walking around.\\n2. Being Around Other People\\n2-1. Make small plans with friends, often.\\nIf you feel like you can only hang out with people if it's at a party or out at a nice dinner, you may limit the total amount of time you could be spending with people you enjoy. However, if you go out of your way to plan small 'dates' throughout the week with a variety of friends, you'll fill up your free time with socializing, which will practically remove loneliness from your life altogether. Going out with friends doesn't need to take much time or money. Whether you meet someone new at the coffee shop or you call up an old friend, try some of these easy 'date' ideas:\\nGo for coffee or to a cafe\\nTake a walk through a local park\\nRun errands together (specifically with a close friend/family member)\\nCook a new recipe together\\nGrab lunch during your break at work\\n2-2. Make big plans so that you have events to look forward to.\\nIt's easy to feel lonely and overwhelmed when the future seems bleak and devoid of any plans. If you have something to look forward to - whether it be a big event or a meeting with someone you miss - you'll probably feel less lonely and more excited for what's to come. Take time to make a list of possible activities you might want to partake in. Then, spend a few days planning out the event to the fullest extent, so that you are fully prepared and stress-free. If you're able, include other people in the planning process and the final event for extra lonely-punching effect. Consider plans like:\\nGoing on a weekend trip to a new place\\nHosting a big dinner party or bonfire\\nGoing to a music festival or other related event\\n2-3. Consider getting a pet.\\nIf spending time out with friends or away from your home isn't an option for you, you might consider getting a pet to help fight loneliness. Studies have shown that people who have pets are much less likely to experience depression and loneliness than those who do not. Cats and dogs are generally considered the best pets for fighting loneliness, as they are happy to interact with you and enjoy physical contact (for the most part). Pets provide company and a good distraction from any negative feelings that may be bogging you down.\\nKeep in mind that getting a pet is a big responsibility, and does require a large amount of time and care.\\nIf a dog or cat won't work for your lifestyle, birds and rodents are common pets that may also help.\\n2-4. Avoid staying at home all the time.\\nSometimes, a change of scenery is all that is needed to freshen up your life and make you feel a bit happier. Not only that, but getting out and about exposes to you new opportunities for friends and hobbies. Keep in mind that just because you go out, doesn't mean you have to go out with people. You can conquer your loneliness even if you go out alone, so long as you are doing something you enjoy. Try going to a new cafe for work or studying, or simply visit your favorite part of the city.\\nBecoming dependent on your bed or couch is a fast track to loneliness. Do your best to get out and try new things, even when all you may want to do is binge watch Netflix.\\n3. Avoiding Coping Mechanisms\\n3-1. Understand that loneliness and isolation are different.\\nSometimes, especially if you are a big people-person, it can be easy to mix up 'loneliness' with 'isolation'. Loneliness is the feeling of missing someone or something, or of being left alone. Isolation is simply the act of being by yourself. While loneliness should be remedied, isolation is a normal and natural part of life. Don't feel obligated to fill up every waking moment with activities and time with people. Time by yourself is healthy and necessary, and unless you are truly feeling lonely, is not something you need to try to 'fix'.\\n3-2. Don't become dependent on your family and friends.\\nWhen you feel lonely and you aren't quite sure why, it can be easy to fall back on family and friends as a distraction from your emotions. However, doing this simply masks your true feelings, and won't help you to feel better in the long run. Take time to examine the source(s) of your loneliness, and work to come up with solutions for this outside of constantly relying on a friend to take you out. You'll feel better in the long run, even if it does require a bit more emotional and mental work in the meantime.\\n3-3. Avoid addictive coping behaviors.\\nIt's not uncommon for someone who feels lonely to end up coping with a possibly addictive behavior - whether it be alcohol, drugs, shopping, food, or something else. When you're feeling sad and really missing someone/something, you need to address your emotions directly. Trying to avoid your feelings or working around them with addictive behavior is not only unhealthy, but it will exacerbate your loneliness problem. Take steps to make healthy life decisions when you're upset, rather than using quick fixes that make things worse down the line.\\nTips\\nIt's best to make internal changes before trying to make external changes.\\nWarnings\\nIf you are having difficulty overcoming your loneliness and feel that it has progressed into depression, you should visit a psychologist or therapist for help.\\n\", \"简要回答\": \"Loneliness, albeit a natural feeling, is not something most people want to experience. Whether you're prone to loneliness as the result of a missing loved one or place, or if you're preparing for a time spent away from your friends and family, there are many ways to avoid loneliness. Look at changes you can make by yourself, incorporate more time with friends and family into your life, and learn how to avoid addictive coping mechanisms.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Spending Time by Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get your emotions in order.\", \"描述\": \"Before you can start getting rid of your loneliness, you need to determine what it is exactly that is making you feel lonely. Do you miss a certain person, or a particular place? Do you generally just feel like you don't have many friends, or that the friends you do have aren't close to you? Determining why you're lonely may give you a solution for your problem right away - not everyone can tell where their feelings of loneliness originate. If you're missing a particular person or place that you can't visit, much of your problem-solving will need to be introspective. If you are desirous of more friends or feel isolated, than your solution will more likely be to get out and meet new people.\\nTry journaling if you're not sure why you feel lonely. Be as specific as possible.\\nDon't be embarrassed at the cause(s) of your loneliness. It is a perfectly normal feeling that everyone struggles with at one time or another.\"}, {\"编号\": 2, \"标题\": \"Focus on your health.\", \"描述\": \"Before you make any other changes, you should look to your own health for indicators of causes for loneliness. Oftentimes lack of sleep, exercise, and healthy foods can leave you feeling lethargic and depressed, leading to loneliness over time. Spend a week making positive changes to your health; aim to get eight hours of sleep every night, try to fit in at least 30 minutes of physical activity, and cut out junk food/incorporate more fruits and vegetables into your diet. If nothing else, doing these things will give you more energy and reduce stress, which overall impacts your positive outlook and feelings of happiness.\\nStudies have shown that poor sleep and lack of physical activity are correlated to feelings of loneliness.\\nCertain foods - particularly fruits and vegetables - contain hormones that increase happiness.\"}, {\"编号\": 3, \"标题\": \"Bring an old hobby back to life.\", \"描述\": \"It's easy to become overwhelmed by isolation or a massive 'to-do' list, and not only run out of time in your life for people but also for your favorite activities. It's much more difficult to feel lonely if you're actively enjoying an activity, especially one that you have some skill or practice with. If you've got a hobby that you love or are interested in, set aside some time each day to work on starting it up (again). Whenever you are hit with those pangs of loneliness, make a conscious effort to go spend time on your hobby. Some new hobby ideas might include:\\nReading regularly\\nPlaying a sport\\nGoing hiking\\nTaking up knitting or crocheting\\nLearning to cook, or trying new recipes\\nPainting\\nGardening\"}, {\"编号\": 4, \"标题\": \"Start a big project.\", \"描述\": \"On a similar tangent to picking up a hobby, working on a large project can be a great way to distract yourself from present feelings of loneliness, and to help give yourself purpose when all you might want to do is curl up in bed. What counts as a 'big' project will vary from person to person; for one individual, it might mean painting the interior of their house. For another, it might mean starting a new degree or set of classes through an online university. Whatever your 'big' project is, set daily or weekly goals so that you have something to focus your hard work on. You won't have time to feel lonely, with all the dedication you'll be pouring into your project. Some big project ideas might include:\\nLearning a new language\\nWriting your own book\\nBuilding a large piece of furniture\\nLearning a new instrument\\nBuilding a car or motorcycle from parts\\nStarting a small business\\nStarting (or finishing) a degree\"}, {\"编号\": 5, \"标题\": \"Spend more time outside.\", \"描述\": \"The great outdoors has been a healing power for millions of people over the years. And while it might sound counter-intuitive to get over your loneliness by going outside alone, your time spent in nature will likely improve your emotional state and banish those feelings of loneliness. Sunshine helps increase endorphins in your system, making you feel happier and less focused on your loneliness. Plus, exploring new places, getting your blood pumping, and seeing your natural local will all change your focus and balance your mental state.\\nLook for good hikes in your area, or simply explore a new park.\\nTry going kayaking or on a bike ride, if you're not interested in just walking around.\"}]}, {\"编号\": 2, \"标题\": \"Being Around Other People\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make small plans with friends, often.\", \"描述\": \"If you feel like you can only hang out with people if it's at a party or out at a nice dinner, you may limit the total amount of time you could be spending with people you enjoy. However, if you go out of your way to plan small 'dates' throughout the week with a variety of friends, you'll fill up your free time with socializing, which will practically remove loneliness from your life altogether. Going out with friends doesn't need to take much time or money. Whether you meet someone new at the coffee shop or you call up an old friend, try some of these easy 'date' ideas:\\nGo for coffee or to a cafe\\nTake a walk through a local park\\nRun errands together (specifically with a close friend/family member)\\nCook a new recipe together\\nGrab lunch during your break at work\"}, {\"编号\": 2, \"标题\": \"Make big plans so that you have events to look forward to.\", \"描述\": \"It's easy to feel lonely and overwhelmed when the future seems bleak and devoid of any plans. If you have something to look forward to - whether it be a big event or a meeting with someone you miss - you'll probably feel less lonely and more excited for what's to come. Take time to make a list of possible activities you might want to partake in. Then, spend a few days planning out the event to the fullest extent, so that you are fully prepared and stress-free. If you're able, include other people in the planning process and the final event for extra lonely-punching effect. Consider plans like:\\nGoing on a weekend trip to a new place\\nHosting a big dinner party or bonfire\\nGoing to a music festival or other related event\"}, {\"编号\": 3, \"标题\": \"Consider getting a pet.\", \"描述\": \"If spending time out with friends or away from your home isn't an option for you, you might consider getting a pet to help fight loneliness. Studies have shown that people who have pets are much less likely to experience depression and loneliness than those who do not. Cats and dogs are generally considered the best pets for fighting loneliness, as they are happy to interact with you and enjoy physical contact (for the most part). Pets provide company and a good distraction from any negative feelings that may be bogging you down.\\nKeep in mind that getting a pet is a big responsibility, and does require a large amount of time and care.\\nIf a dog or cat won't work for your lifestyle, birds and rodents are common pets that may also help.\"}, {\"编号\": 4, \"标题\": \"Avoid staying at home all the time.\", \"描述\": \"Sometimes, a change of scenery is all that is needed to freshen up your life and make you feel a bit happier. Not only that, but getting out and about exposes to you new opportunities for friends and hobbies. Keep in mind that just because you go out, doesn't mean you have to go out with people. You can conquer your loneliness even if you go out alone, so long as you are doing something you enjoy. Try going to a new cafe for work or studying, or simply visit your favorite part of the city.\\nBecoming dependent on your bed or couch is a fast track to loneliness. Do your best to get out and try new things, even when all you may want to do is binge watch Netflix.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding Coping Mechanisms\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand that loneliness and isolation are different.\", \"描述\": \"Sometimes, especially if you are a big people-person, it can be easy to mix up 'loneliness' with 'isolation'. Loneliness is the feeling of missing someone or something, or of being left alone. Isolation is simply the act of being by yourself. While loneliness should be remedied, isolation is a normal and natural part of life. Don't feel obligated to fill up every waking moment with activities and time with people. Time by yourself is healthy and necessary, and unless you are truly feeling lonely, is not something you need to try to 'fix'.\"}, {\"编号\": 2, \"标题\": \"Don't become dependent on your family and friends.\", \"描述\": \"When you feel lonely and you aren't quite sure why, it can be easy to fall back on family and friends as a distraction from your emotions. However, doing this simply masks your true feelings, and won't help you to feel better in the long run. Take time to examine the source(s) of your loneliness, and work to come up with solutions for this outside of constantly relying on a friend to take you out. You'll feel better in the long run, even if it does require a bit more emotional and mental work in the meantime.\"}, {\"编号\": 3, \"标题\": \"Avoid addictive coping behaviors.\", \"描述\": \"It's not uncommon for someone who feels lonely to end up coping with a possibly addictive behavior - whether it be alcohol, drugs, shopping, food, or something else. When you're feeling sad and really missing someone/something, you need to address your emotions directly. Trying to avoid your feelings or working around them with addictive behavior is not only unhealthy, but it will exacerbate your loneliness problem. Take steps to make healthy life decisions when you're upset, rather than using quick fixes that make things worse down the line.\"}], \"小提示\": [\"It's best to make internal changes before trying to make external changes.\\n\"], \"注意事项\": [\"If you are having difficulty overcoming your loneliness and feel that it has progressed into depression, you should visit a psychologist or therapist for help.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,100 | How to Avoid Looking Desperate | 1. Avoiding Desperate Behavior
1-1. Avoid constantly complaining about your single status.
Even if you joke about it, it makes you appear that you are desperate for any date. This might not only make you look desperate but also make you look like you do not respect your friends who are in relationships. Avoid complaints such as:
”You're so lucky to have a boyfriend; I wish I could have what you have.”
”I hate being single! I wish I could get a boyfriend.”
”I don't want to be the third wheel; it sucks being single.”
1-2. Don't fish for compliments.
Fishing for compliments means that you are trying to get other people to say good things about you. You fish for compliments by saying something negative about yourself and expect to someone to disagree with you. Don't fish for compliments from the person you are interested or your friends. This makes you look insecure, insincere, and desperate. Avoid statements like:
”I'm so fat. I will never get a man.”
”I'm so dumb!”
”I look awful today.”
”Do you think this shirt looks good on me?"
1-3. Don't ignore your friends.
Do not neglect your supportive network to try and make yourself look better. This will breed resentment and make you lose friends. Try and avoid saying or doing things like:
Telling an embarrassing story about your friend to make yourself look better.
Ignoring your friends while you try and attract the attention of a cute boy/girl.
Making negative remarks about your friends to make yourself look better. (I.e. "Oh, Stacy isn't into basketball. Not like me."
1-4. Don't lie or embellish the truth.
The truth will always prevail; embellishing your attributes to catch the attention of another is a desperate maneuver that will most certainly come back to haunt you. Lying is commonplace when dating.Some common lies include:
Lying about occupation.
Lying about salary or money.
Lying about age.
Lying about relationship status.
1-5. Avoid trying too hard.
You must learn to be happy with yourself in order to be happy with another person. If you are trying too hard to be someone that you are not naturally, you are going to add strain on your own life and the life of your partner. Some ways you may try too hard in a relationship may include:
Over-pleasing -- Trying to make your partner feel good in a relationship is a good thing, but overdoing it may come off as desperate. It may make your partner think that you need him or her too much.
Moving too fast -- It is good to be clear and honest about your expectations in a relationship, but expecting too much too fast can come off as desperate. For example, don't expect to talk about big life-decisions (like kids or marriage) early in a relationship.
2. Learning to Let Go
2-1. Learn when to walk away.
Once you've determined that someone isn't interested in you, know when it is time to stop pursuing and time to walk away. Pursuing someone who is not interested may make that person resent you. Also, consider walking away from a relationship that you may be desperate to hold onto. If you consider the following, it might be time to walk away:
You can't remember the last time you had a meaningful, heart-to-heart talk.
You cannot list what you have in common.
You don't respect your partner or your partner does not respect you.
You or your partner cannot compromise.
You notice the bad times outweigh the good times.
2-2. Don't e-stalk.
Do not stalk the object of your affections on social media or on the internet. Do not post on pictures, posts, or emails. Further, avoid over-analyzing posts made on social media. Other e-stalking behavior may include:
Researching other friends that have reached out to your partner/crush.
Reading his/her e-mail or other correspondence.
Looking through or reading through his/her old posts or pictures.
Reprimanding or “calling him or her out” for talking to other people online.
2-3. Avoid clingy behavior.
You want your partner to feel comfortable in your presence. You do not want to scare him or her away with too much attention. Give him or her some space:
Do not text more than twice in a row or within 10 minutes of last texting him. Try and only text meaningful messages or text when you have a legitimate reason.
Do not get nervous or upset if s/he doesn't contact you right away.
Do not follow your partner/crush around.
Do not be over accommodating. For example, do not be worried about making plans with your own friends in case your partner may want to hang out or go on a date.
3. Projecting a Confident Self-Image
3-1. Maintain personal standards.
If you are lonely or have been single for a long time, it might be easy to settle or get desperate for anyone that shows interest. However, this could lead to a disastrous and unsatisfactory relationship. Maintain your personal standards by doing the following:
Look for a partner who will respect you and your interests. Being with someone who does not respect you shows desperation to be with anyone that shows interest. Look for someone you can talk to about your interests and who will not belittle you.
Find a partner who enjoys spending time with you. If you are in a relationship with someone who you only see when it is convenient for them, then you may just be desperate for any company rather than good company.
Look for a partner who shares the same values or goals as you. You do not want someone who will disrespect you and your core beliefs.
3-2. Do not rationalize bad treatment.
Although it is easy to identify desperate actions when looking for a relationship, desperation can manifest in ongoing relationships. Do not desperately hold onto a relationship that is no longer working. Consider ending a relationship if:
Your significant other is emotionally or physically abusive. This is not only dangerous to your emotional and physical health, but also something you do not have to live with.
Your partner does not respect you, your friends, or your family. Do not be desperate to please others in your relationship; do not be desperate to get a guy that your mother would approve of. It is important to be in a relationship for reasons that work for you, not to desperately be in a relationship for the sake of not being single.
Your partner is a negative presence in your life. Do not desperately make excuses for your partner in hopes that s/he will change. Supporting your partner is one thing, but making continual excuses is another.
3-3. Stop comparing yourself to others.
This will cultivate a negative body image and negative thoughts. Instead, list what your strengths and what makes you unique.
Identify what aspects of your life you compare yourself with others. Is it your looks? Your intelligence? Once you pinpoint these feelings, it is easier to get rid of them.
Understand that you are in control of your actions and feelings. It easy to think that society should tell us how to look and feel; but, you are the only person who can make decisions for how you think and act.
Try and replace negative thoughts with positive ones. This will help create a good habit that will build self-confidence and happiness.
3-4. Surround yourself with positive people.
It is easier to build a good habit when you have people cheering you on! Do not isolate yourself; instead, surround yourself with positive people who will help you make good decisions about your life.
Warnings
If the person is interested he/she will show it, looking desperate will not help your case.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Avoiding Desperate Behavior\\n1-1. Avoid constantly complaining about your single status.\\nEven if you joke about it, it makes you appear that you are desperate for any date. This might not only make you look desperate but also make you look like you do not respect your friends who are in relationships. Avoid complaints such as:\\n”You're so lucky to have a boyfriend; I wish I could have what you have.”\\n”I hate being single! I wish I could get a boyfriend.”\\n”I don't want to be the third wheel; it sucks being single.”\\n1-2. Don't fish for compliments.\\nFishing for compliments means that you are trying to get other people to say good things about you. You fish for compliments by saying something negative about yourself and expect to someone to disagree with you. Don't fish for compliments from the person you are interested or your friends. This makes you look insecure, insincere, and desperate. Avoid statements like:\\n”I'm so fat. I will never get a man.”\\n”I'm so dumb!”\\n”I look awful today.”\\n”Do you think this shirt looks good on me?\\\"\\n1-3. Don't ignore your friends.\\nDo not neglect your supportive network to try and make yourself look better. This will breed resentment and make you lose friends. Try and avoid saying or doing things like:\\nTelling an embarrassing story about your friend to make yourself look better.\\nIgnoring your friends while you try and attract the attention of a cute boy/girl.\\nMaking negative remarks about your friends to make yourself look better. (I.e. \\\"Oh, Stacy isn't into basketball. Not like me.\\\"\\n1-4. Don't lie or embellish the truth.\\nThe truth will always prevail; embellishing your attributes to catch the attention of another is a desperate maneuver that will most certainly come back to haunt you. Lying is commonplace when dating.Some common lies include:\\nLying about occupation.\\nLying about salary or money.\\nLying about age.\\nLying about relationship status.\\n1-5. Avoid trying too hard.\\nYou must learn to be happy with yourself in order to be happy with another person. If you are trying too hard to be someone that you are not naturally, you are going to add strain on your own life and the life of your partner. Some ways you may try too hard in a relationship may include:\\nOver-pleasing -- Trying to make your partner feel good in a relationship is a good thing, but overdoing it may come off as desperate. It may make your partner think that you need him or her too much.\\nMoving too fast -- It is good to be clear and honest about your expectations in a relationship, but expecting too much too fast can come off as desperate. For example, don't expect to talk about big life-decisions (like kids or marriage) early in a relationship.\\n2. Learning to Let Go\\n2-1. Learn when to walk away.\\nOnce you've determined that someone isn't interested in you, know when it is time to stop pursuing and time to walk away. Pursuing someone who is not interested may make that person resent you. Also, consider walking away from a relationship that you may be desperate to hold onto. If you consider the following, it might be time to walk away:\\nYou can't remember the last time you had a meaningful, heart-to-heart talk.\\nYou cannot list what you have in common.\\nYou don't respect your partner or your partner does not respect you.\\nYou or your partner cannot compromise.\\nYou notice the bad times outweigh the good times.\\n2-2. Don't e-stalk.\\nDo not stalk the object of your affections on social media or on the internet. Do not post on pictures, posts, or emails. Further, avoid over-analyzing posts made on social media. Other e-stalking behavior may include:\\nResearching other friends that have reached out to your partner/crush.\\nReading his/her e-mail or other correspondence.\\nLooking through or reading through his/her old posts or pictures.\\nReprimanding or “calling him or her out” for talking to other people online.\\n2-3. Avoid clingy behavior.\\nYou want your partner to feel comfortable in your presence. You do not want to scare him or her away with too much attention. Give him or her some space:\\nDo not text more than twice in a row or within 10 minutes of last texting him. Try and only text meaningful messages or text when you have a legitimate reason.\\nDo not get nervous or upset if s/he doesn't contact you right away.\\nDo not follow your partner/crush around.\\nDo not be over accommodating. For example, do not be worried about making plans with your own friends in case your partner may want to hang out or go on a date.\\n3. Projecting a Confident Self-Image\\n3-1. Maintain personal standards.\\nIf you are lonely or have been single for a long time, it might be easy to settle or get desperate for anyone that shows interest. However, this could lead to a disastrous and unsatisfactory relationship. Maintain your personal standards by doing the following:\\nLook for a partner who will respect you and your interests. Being with someone who does not respect you shows desperation to be with anyone that shows interest. Look for someone you can talk to about your interests and who will not belittle you.\\nFind a partner who enjoys spending time with you. If you are in a relationship with someone who you only see when it is convenient for them, then you may just be desperate for any company rather than good company.\\nLook for a partner who shares the same values or goals as you. You do not want someone who will disrespect you and your core beliefs.\\n3-2. Do not rationalize bad treatment.\\nAlthough it is easy to identify desperate actions when looking for a relationship, desperation can manifest in ongoing relationships. Do not desperately hold onto a relationship that is no longer working. Consider ending a relationship if:\\nYour significant other is emotionally or physically abusive. This is not only dangerous to your emotional and physical health, but also something you do not have to live with.\\nYour partner does not respect you, your friends, or your family. Do not be desperate to please others in your relationship; do not be desperate to get a guy that your mother would approve of. It is important to be in a relationship for reasons that work for you, not to desperately be in a relationship for the sake of not being single.\\nYour partner is a negative presence in your life. Do not desperately make excuses for your partner in hopes that s/he will change. Supporting your partner is one thing, but making continual excuses is another.\\n3-3. Stop comparing yourself to others.\\nThis will cultivate a negative body image and negative thoughts. Instead, list what your strengths and what makes you unique.\\nIdentify what aspects of your life you compare yourself with others. Is it your looks? Your intelligence? Once you pinpoint these feelings, it is easier to get rid of them.\\nUnderstand that you are in control of your actions and feelings. It easy to think that society should tell us how to look and feel; but, you are the only person who can make decisions for how you think and act.\\nTry and replace negative thoughts with positive ones. This will help create a good habit that will build self-confidence and happiness.\\n3-4. Surround yourself with positive people.\\nIt is easier to build a good habit when you have people cheering you on! Do not isolate yourself; instead, surround yourself with positive people who will help you make good decisions about your life.\\nWarnings\\nIf the person is interested he/she will show it, looking desperate will not help your case.\\n\", \"简要回答\": \"It is common to feel desperate when we are vulnerable. Perhaps you have just broken up from a long-term relationship, or have had a major life change. Whatever the reason, you want to avoid desperate behavior and project self-confidence.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding Desperate Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid constantly complaining about your single status.\", \"描述\": \"Even if you joke about it, it makes you appear that you are desperate for any date. This might not only make you look desperate but also make you look like you do not respect your friends who are in relationships. Avoid complaints such as:\\n”You're so lucky to have a boyfriend; I wish I could have what you have.”\\n”I hate being single! I wish I could get a boyfriend.”\\n”I don't want to be the third wheel; it sucks being single.”\"}, {\"编号\": 2, \"标题\": \"Don't fish for compliments.\", \"描述\": \"Fishing for compliments means that you are trying to get other people to say good things about you. You fish for compliments by saying something negative about yourself and expect to someone to disagree with you. Don't fish for compliments from the person you are interested or your friends. This makes you look insecure, insincere, and desperate. Avoid statements like:\\n”I'm so fat. I will never get a man.”\\n”I'm so dumb!”\\n”I look awful today.”\\n”Do you think this shirt looks good on me?\\\"\"}, {\"编号\": 3, \"标题\": \"Don't ignore your friends.\", \"描述\": \"Do not neglect your supportive network to try and make yourself look better. This will breed resentment and make you lose friends. Try and avoid saying or doing things like:\\nTelling an embarrassing story about your friend to make yourself look better.\\nIgnoring your friends while you try and attract the attention of a cute boy/girl.\\nMaking negative remarks about your friends to make yourself look better. (I.e. \\\"Oh, Stacy isn't into basketball. Not like me.\\\"\"}, {\"编号\": 4, \"标题\": \"Don't lie or embellish the truth.\", \"描述\": \"The truth will always prevail; embellishing your attributes to catch the attention of another is a desperate maneuver that will most certainly come back to haunt you. Lying is commonplace when dating.Some common lies include:\\nLying about occupation.\\nLying about salary or money.\\nLying about age.\\nLying about relationship status.\"}, {\"编号\": 5, \"标题\": \"Avoid trying too hard.\", \"描述\": \"You must learn to be happy with yourself in order to be happy with another person. If you are trying too hard to be someone that you are not naturally, you are going to add strain on your own life and the life of your partner. Some ways you may try too hard in a relationship may include:\\nOver-pleasing -- Trying to make your partner feel good in a relationship is a good thing, but overdoing it may come off as desperate. It may make your partner think that you need him or her too much.\\nMoving too fast -- It is good to be clear and honest about your expectations in a relationship, but expecting too much too fast can come off as desperate. For example, don't expect to talk about big life-decisions (like kids or marriage) early in a relationship.\"}]}, {\"编号\": 2, \"标题\": \"Learning to Let Go\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn when to walk away.\", \"描述\": \"Once you've determined that someone isn't interested in you, know when it is time to stop pursuing and time to walk away. Pursuing someone who is not interested may make that person resent you. Also, consider walking away from a relationship that you may be desperate to hold onto. If you consider the following, it might be time to walk away:\\nYou can't remember the last time you had a meaningful, heart-to-heart talk.\\nYou cannot list what you have in common.\\nYou don't respect your partner or your partner does not respect you.\\nYou or your partner cannot compromise.\\nYou notice the bad times outweigh the good times.\"}, {\"编号\": 2, \"标题\": \"Don't e-stalk.\", \"描述\": \"Do not stalk the object of your affections on social media or on the internet. Do not post on pictures, posts, or emails. Further, avoid over-analyzing posts made on social media. Other e-stalking behavior may include:\\nResearching other friends that have reached out to your partner/crush.\\nReading his/her e-mail or other correspondence.\\nLooking through or reading through his/her old posts or pictures.\\nReprimanding or “calling him or her out” for talking to other people online.\"}, {\"编号\": 3, \"标题\": \"Avoid clingy behavior.\", \"描述\": \"You want your partner to feel comfortable in your presence. You do not want to scare him or her away with too much attention. Give him or her some space:\\nDo not text more than twice in a row or within 10 minutes of last texting him. Try and only text meaningful messages or text when you have a legitimate reason.\\nDo not get nervous or upset if s/he doesn't contact you right away.\\nDo not follow your partner/crush around.\\nDo not be over accommodating. For example, do not be worried about making plans with your own friends in case your partner may want to hang out or go on a date.\"}]}, {\"编号\": 3, \"标题\": \"Projecting a Confident Self-Image\", \"步骤\": [{\"编号\": 1, \"标题\": \"Maintain personal standards.\", \"描述\": \"If you are lonely or have been single for a long time, it might be easy to settle or get desperate for anyone that shows interest. However, this could lead to a disastrous and unsatisfactory relationship. Maintain your personal standards by doing the following:\\nLook for a partner who will respect you and your interests. Being with someone who does not respect you shows desperation to be with anyone that shows interest. Look for someone you can talk to about your interests and who will not belittle you.\\nFind a partner who enjoys spending time with you. If you are in a relationship with someone who you only see when it is convenient for them, then you may just be desperate for any company rather than good company.\\nLook for a partner who shares the same values or goals as you. You do not want someone who will disrespect you and your core beliefs.\"}, {\"编号\": 2, \"标题\": \"Do not rationalize bad treatment.\", \"描述\": \"Although it is easy to identify desperate actions when looking for a relationship, desperation can manifest in ongoing relationships. Do not desperately hold onto a relationship that is no longer working. Consider ending a relationship if:\\nYour significant other is emotionally or physically abusive. This is not only dangerous to your emotional and physical health, but also something you do not have to live with.\\nYour partner does not respect you, your friends, or your family. Do not be desperate to please others in your relationship; do not be desperate to get a guy that your mother would approve of. It is important to be in a relationship for reasons that work for you, not to desperately be in a relationship for the sake of not being single.\\nYour partner is a negative presence in your life. Do not desperately make excuses for your partner in hopes that s/he will change. Supporting your partner is one thing, but making continual excuses is another.\"}, {\"编号\": 3, \"标题\": \"Stop comparing yourself to others.\", \"描述\": \"This will cultivate a negative body image and negative thoughts. Instead, list what your strengths and what makes you unique.\\nIdentify what aspects of your life you compare yourself with others. Is it your looks? Your intelligence? Once you pinpoint these feelings, it is easier to get rid of them.\\nUnderstand that you are in control of your actions and feelings. It easy to think that society should tell us how to look and feel; but, you are the only person who can make decisions for how you think and act.\\nTry and replace negative thoughts with positive ones. This will help create a good habit that will build self-confidence and happiness.\"}, {\"编号\": 4, \"标题\": \"Surround yourself with positive people.\", \"描述\": \"It is easier to build a good habit when you have people cheering you on! Do not isolate yourself; instead, surround yourself with positive people who will help you make good decisions about your life.\"}], \"注意事项\": [\"If the person is interested he/she will show it, looking desperate will not help your case.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,101 | How to Avoid Looking Hungover at Work | 1. Prepping Before Work
1-1. Wash up.
If you went straight to bed from the pub or club, chances are you’re still reeking with the all the smells of the night before. Take a long shower. Wash well all over, from your hair to your toes. Fresh is best for the start of the day.
Have a bucket next to the shower in case you need to vomit. There's nothing pleasant about showering with vomit at your feet.
Watch out for any club stamps you’ve got on your wrists. These will be a dead giveaway of the previous night’s activities.
Again, pay a little more attention to detail than you would during a usual shower. If you have the time, repeat all your usual steps for a deeper clean.
1-2. Dress well.
Today won’t be the day to relax your dress habits. Whatever the dress code of your work is, reach for its upper limits. Try to remember a day where you felt you looked your best, and dress exactly the same.
If your office dress is appropriately formal, go for the nicest pieces in your wardrobe. Don't go for something too flashy that will draw conversation. Iron or press anything that needs it.
When the dress is casual, throw on whatever you’ve got that’s clean and doesn’t draw too much attention. Just take the time to make sure everything’s on the right way and fits well. Avoid looking disheveled this way.
1-3. Check your face.
Even if you’ve showered and made sure to dress as well as you can, it won’t do much if you’re eyes are still bloodshot or sunken. The devil will definitely be in the details when it comes to making sure no one notices your hangover. Unfortunately, since it’s such a shared experience, most people can spot the subtle clues.
Use eye drops to remove red eyes. While you could plead a sudden attack of hay fever, this won't always work. Use the eye drops to clear up your eyes and avoid pointed questioning.
Use makeup to hide those eye-bags. Eyeliner on the 'waterline' of the eye makes it look less bloodshot, and a dash of blush fakes the look of health that you will be sorely missing. Men can reach for a slice of cucumber or damp tea bags to fix sunken, swollen eyes.
1-4. Brush or comb your hair into place.
Nothing broadcasts your long night out better than tousled, unkempt hair. If anything, a messy hair-do is an easy conversation starter for any curious coworkers wanting to ask about the night before. Avoid scrutiny by ensuring that every single hair is neatly in place.
If you normally rock a well-sculpted cut that takes time to get ready, prepare to do the same even on the morning of a hangover. You could opt for a more economic style, but beware coworkers asking where your normal style went.
Keep a comb or brush handy at your work or in your car for mornings like these. Often it will be enough to make sure there are no cowlicks.
1-5. Check your breath.
Alcohol has the tendency to linger in your breath. Even if you can't tell whether it smells or not, assume that it does. Unfortunately this is one of the toughest things to notice yourself while also being one of the easiest to spot for everyone else.
Be sure to brush your teeth and use a strong and pleasant mouthwash to rinse.
Through the day, suck peppermint candies or chew mint gum. Be careful not to do this when it might be socially inappropriate, such as in a meeting or speaking with a superior.
1-6. Eat breakfast.
Most likely you’ll be hungry from a hangover anyway. Unfortunately our instincts won’t always serve us well in these instances. Very often we’ll reach for grease or carbs to sate our hunger, but these won’t necessarily be the best for you. Grease may end up upsetting your stomach and excess carbs can leave you feeling heavy.
Shoot for a breakfast of fruit, eggs, and oatmeal. Try to have two out of the three at least. These will give you energy to push through the day.
Drink plenty of water with breakfast. You will quickly find that you’ll want to keep drinking water throughout the day, so get a head start with your first meal.
Avoid juice. Although a healthy option, the acidity of the juice poses the risk of bothering your stomach more than it already has been. Stick to water if possible.
2. Coping at Work
2-1. Keep to yourself.
Do your best to limit personal interaction. The easiest way to not look hungover is to limit how much you’ll be looked at. Avoid long conversations with others and when forced into them, do more listening than speaking. Provided they’re not your superior, a terse “sorry, I’ve got to get back to my work” should deflect any chatty coworkers.
Stay away from as many people as you can - your coworkers, your boss, your clients and especially anyone notorious for office gossip. Hopefully your scarcity will be taken as a sign of hard work.
If you are an underage drinker, this poses a range of risks. Not only can it be detrimental to your health if you drink irresponsibly, but you are at a high risk of being caught, and likely reported to an official. Most individuals will roll their eyes and go on with their day, but there are few that If your coworkers seem suspicious and question why you are acting unusual, simply respond that you were working on a project or thing (of your choice) and didn't complete it until the early morning. Plan your excuse if you choose to take this route, but remember the consequences of if you are caught. If you are worried, simply don't drink beforehand.
If you can't get away from a meeting, stare intensely at each speaker. Allow your mind to completely shut down while you "look engaged.” Be careful not to zone out so much that you’ll look unresponsive, especially if you’re likely to be asked anything.
2-2. Act as you normally would.
Though the previous step cautions discretion, don’t be so unreachable that it’s odd or especially noticeable. Try to make your day exceptionally unexceptional: do everything you normally would, no more or less. Remember in all things you’re trying to avoid suspicion and attention. So much of not looking hungover at work will be trying to look as normal as possible.
This will start with being on time. Again, you’re looking to have to explain yourself very little on the day of a hangover. Don’t trap yourself into having to lie about being late.
Keep the day’s schedule. If your job involves a lot of meetings or organized face-to-face time, you’ll unfortunately need to maintain this. It’s far too suspicious to try and cancel things.
Watch how you speak with others as well. Keep from being curt, dismissive, or tired with others (even if you are). Maintain a smile and excuse yourself from conversations whenever appropriate.
2-3. Work slowly and methodically.
If you attempt to get through work like a maniac in an attempt to look put together, you'll set yourself up to make a mistake. That’ll be one more thing have to explain away, which you’ll need to avoid. Work deliberately and slowly if you have to. It’s better to work well than to work a lot; it’s easy to blame a slow day on a bad night’s sleep.
Find something more menial and less intellectual to maintain a steady-but-productive work look throughout the day.
If you’re really looking to do the bare minimum, ask your immediate superior what really needs doing that day in particular. Note though that this might draw their attention to you throughout the day.
2-4. Tell no one.
Nobody needs to know you’re hungover. You may a look a little worse for wear, but if anyone asks you can blame it on any number of things from not sleeping well to the chance that you might be getting a cold. Nothing will undo your hard work disguising your hangover like office gossip.
Depending on your social media presence, your coworkers may already know some about your night before. If asked, be vague; “oh I had a great time,” or “Yeah, it was a blast.”
There’s a chance a co-worker was the with you the night before. Hopefully you’ll know about situations like these in advance, and you both can agree on mutual silence. If it’s someone you don’t know too well, be prepared for the worst. They may tell more than you’d like.
3. Managing Your Body
3-1. Take medicine.
A hangover can cause you all sorts of physical discomfort. Co-workers will develop concern and wonder if you look bowled over in pain, or if they hear you vomit. Fortunately, the most common problems can be fixed with over-the-counter medication. If you’re a regular drinker or know when you’ll have a hangover, try to keep these in stock.
If you feel like you might vomit, drink an Alka-seltzer or take some Pepto-Bismol, as they both settle your stomach. Have an excuse such as food poisoning if you get caught throwing up. If time allows, consider going to a bathroom on another floor or at another office to avoid being seen or heard.
If you're in pain with a throbbing head, take some painkillers before arriving at work and keep more to take during the day. Use ibuprofen (Advil) or naproxen (Aleve) as opposed to acetaminophen (Tylenol), as it puts stress on your already stressed liver.
3-2. Stay hydrated.
Once at work, drink plenty of water throughout the day to help keep you awake and reasonably alert. Sports drinks such like Powerade or Gatorade are useful as well. They contain electrolytes which can aid rehydration. Alcohol dehydrates, so you’ll need to put back what’s been taken out.
Initially, sip the water slowly. If you're feeling like you're going to vomit, anything you consume can trigger the need to throw up. As the day wears on, you'll probably be able to drink more and faster.
You may have people prod you about why you’re drinking so much water. Explain to them that you think you might be sick, and are hydrating to try and avoid it. Hopefully then they avoid you in order to do the same.
3-3. Exercise.
If you’ve got the time before work or during lunch, take just ten minutes to get the heart and sweat going. If only to wake you up a little bit, exercise can help to jump start your body into flushing away the hangover feeling. Even if you’re a seasoned athlete, do over-do it on a hangover day; just enough to get the heart pumping should be good.
If you haven’t exercised in quite some time, it may not be the best idea to start the morning of a hangover. Take it easy and follow the other steps here.
If you haven’t the time or resources to exercise fully, try to walk to work if it’s feasible. Even that should be enough to get your body started.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Prepping Before Work\\n1-1. Wash up.\\nIf you went straight to bed from the pub or club, chances are you’re still reeking with the all the smells of the night before. Take a long shower. Wash well all over, from your hair to your toes. Fresh is best for the start of the day.\\nHave a bucket next to the shower in case you need to vomit. There's nothing pleasant about showering with vomit at your feet.\\nWatch out for any club stamps you’ve got on your wrists. These will be a dead giveaway of the previous night’s activities.\\nAgain, pay a little more attention to detail than you would during a usual shower. If you have the time, repeat all your usual steps for a deeper clean.\\n1-2. Dress well.\\nToday won’t be the day to relax your dress habits. Whatever the dress code of your work is, reach for its upper limits. Try to remember a day where you felt you looked your best, and dress exactly the same.\\nIf your office dress is appropriately formal, go for the nicest pieces in your wardrobe. Don't go for something too flashy that will draw conversation. Iron or press anything that needs it.\\nWhen the dress is casual, throw on whatever you’ve got that’s clean and doesn’t draw too much attention. Just take the time to make sure everything’s on the right way and fits well. Avoid looking disheveled this way.\\n1-3. Check your face.\\nEven if you’ve showered and made sure to dress as well as you can, it won’t do much if you’re eyes are still bloodshot or sunken. The devil will definitely be in the details when it comes to making sure no one notices your hangover. Unfortunately, since it’s such a shared experience, most people can spot the subtle clues.\\nUse eye drops to remove red eyes. While you could plead a sudden attack of hay fever, this won't always work. Use the eye drops to clear up your eyes and avoid pointed questioning.\\nUse makeup to hide those eye-bags. Eyeliner on the 'waterline' of the eye makes it look less bloodshot, and a dash of blush fakes the look of health that you will be sorely missing. Men can reach for a slice of cucumber or damp tea bags to fix sunken, swollen eyes.\\n1-4. Brush or comb your hair into place.\\nNothing broadcasts your long night out better than tousled, unkempt hair. If anything, a messy hair-do is an easy conversation starter for any curious coworkers wanting to ask about the night before. Avoid scrutiny by ensuring that every single hair is neatly in place.\\nIf you normally rock a well-sculpted cut that takes time to get ready, prepare to do the same even on the morning of a hangover. You could opt for a more economic style, but beware coworkers asking where your normal style went.\\nKeep a comb or brush handy at your work or in your car for mornings like these. Often it will be enough to make sure there are no cowlicks.\\n1-5. Check your breath.\\nAlcohol has the tendency to linger in your breath. Even if you can't tell whether it smells or not, assume that it does. Unfortunately this is one of the toughest things to notice yourself while also being one of the easiest to spot for everyone else.\\nBe sure to brush your teeth and use a strong and pleasant mouthwash to rinse.\\nThrough the day, suck peppermint candies or chew mint gum. Be careful not to do this when it might be socially inappropriate, such as in a meeting or speaking with a superior.\\n1-6. Eat breakfast.\\nMost likely you’ll be hungry from a hangover anyway. Unfortunately our instincts won’t always serve us well in these instances. Very often we’ll reach for grease or carbs to sate our hunger, but these won’t necessarily be the best for you. Grease may end up upsetting your stomach and excess carbs can leave you feeling heavy.\\nShoot for a breakfast of fruit, eggs, and oatmeal. Try to have two out of the three at least. These will give you energy to push through the day.\\nDrink plenty of water with breakfast. You will quickly find that you’ll want to keep drinking water throughout the day, so get a head start with your first meal.\\nAvoid juice. Although a healthy option, the acidity of the juice poses the risk of bothering your stomach more than it already has been. Stick to water if possible.\\n2. Coping at Work\\n2-1. Keep to yourself.\\nDo your best to limit personal interaction. The easiest way to not look hungover is to limit how much you’ll be looked at. Avoid long conversations with others and when forced into them, do more listening than speaking. Provided they’re not your superior, a terse “sorry, I’ve got to get back to my work” should deflect any chatty coworkers. \\nStay away from as many people as you can - your coworkers, your boss, your clients and especially anyone notorious for office gossip. Hopefully your scarcity will be taken as a sign of hard work.\\nIf you are an underage drinker, this poses a range of risks. Not only can it be detrimental to your health if you drink irresponsibly, but you are at a high risk of being caught, and likely reported to an official. Most individuals will roll their eyes and go on with their day, but there are few that If your coworkers seem suspicious and question why you are acting unusual, simply respond that you were working on a project or thing (of your choice) and didn't complete it until the early morning. Plan your excuse if you choose to take this route, but remember the consequences of if you are caught. If you are worried, simply don't drink beforehand.\\nIf you can't get away from a meeting, stare intensely at each speaker. Allow your mind to completely shut down while you \\\"look engaged.” Be careful not to zone out so much that you’ll look unresponsive, especially if you’re likely to be asked anything.\\n2-2. Act as you normally would.\\nThough the previous step cautions discretion, don’t be so unreachable that it’s odd or especially noticeable. Try to make your day exceptionally unexceptional: do everything you normally would, no more or less. Remember in all things you’re trying to avoid suspicion and attention. So much of not looking hungover at work will be trying to look as normal as possible.\\nThis will start with being on time. Again, you’re looking to have to explain yourself very little on the day of a hangover. Don’t trap yourself into having to lie about being late.\\nKeep the day’s schedule. If your job involves a lot of meetings or organized face-to-face time, you’ll unfortunately need to maintain this. It’s far too suspicious to try and cancel things.\\nWatch how you speak with others as well. Keep from being curt, dismissive, or tired with others (even if you are). Maintain a smile and excuse yourself from conversations whenever appropriate.\\n2-3. Work slowly and methodically.\\nIf you attempt to get through work like a maniac in an attempt to look put together, you'll set yourself up to make a mistake. That’ll be one more thing have to explain away, which you’ll need to avoid. Work deliberately and slowly if you have to. It’s better to work well than to work a lot; it’s easy to blame a slow day on a bad night’s sleep.\\nFind something more menial and less intellectual to maintain a steady-but-productive work look throughout the day.\\nIf you’re really looking to do the bare minimum, ask your immediate superior what really needs doing that day in particular. Note though that this might draw their attention to you throughout the day.\\n2-4. Tell no one.\\nNobody needs to know you’re hungover. You may a look a little worse for wear, but if anyone asks you can blame it on any number of things from not sleeping well to the chance that you might be getting a cold. Nothing will undo your hard work disguising your hangover like office gossip.\\nDepending on your social media presence, your coworkers may already know some about your night before. If asked, be vague; “oh I had a great time,” or “Yeah, it was a blast.”\\nThere’s a chance a co-worker was the with you the night before. Hopefully you’ll know about situations like these in advance, and you both can agree on mutual silence. If it’s someone you don’t know too well, be prepared for the worst. They may tell more than you’d like.\\n3. Managing Your Body\\n3-1. Take medicine.\\nA hangover can cause you all sorts of physical discomfort. Co-workers will develop concern and wonder if you look bowled over in pain, or if they hear you vomit. Fortunately, the most common problems can be fixed with over-the-counter medication. If you’re a regular drinker or know when you’ll have a hangover, try to keep these in stock.\\nIf you feel like you might vomit, drink an Alka-seltzer or take some Pepto-Bismol, as they both settle your stomach. Have an excuse such as food poisoning if you get caught throwing up. If time allows, consider going to a bathroom on another floor or at another office to avoid being seen or heard.\\nIf you're in pain with a throbbing head, take some painkillers before arriving at work and keep more to take during the day. Use ibuprofen (Advil) or naproxen (Aleve) as opposed to acetaminophen (Tylenol), as it puts stress on your already stressed liver.\\n3-2. Stay hydrated.\\nOnce at work, drink plenty of water throughout the day to help keep you awake and reasonably alert. Sports drinks such like Powerade or Gatorade are useful as well. They contain electrolytes which can aid rehydration. Alcohol dehydrates, so you’ll need to put back what’s been taken out.\\nInitially, sip the water slowly. If you're feeling like you're going to vomit, anything you consume can trigger the need to throw up. As the day wears on, you'll probably be able to drink more and faster.\\nYou may have people prod you about why you’re drinking so much water. Explain to them that you think you might be sick, and are hydrating to try and avoid it. Hopefully then they avoid you in order to do the same.\\n3-3. Exercise.\\nIf you’ve got the time before work or during lunch, take just ten minutes to get the heart and sweat going. If only to wake you up a little bit, exercise can help to jump start your body into flushing away the hangover feeling. Even if you’re a seasoned athlete, do over-do it on a hangover day; just enough to get the heart pumping should be good.\\nIf you haven’t exercised in quite some time, it may not be the best idea to start the morning of a hangover. Take it easy and follow the other steps here.\\nIf you haven’t the time or resources to exercise fully, try to walk to work if it’s feasible. Even that should be enough to get your body started.\\n\", \"简要回答\": \"Enjoy a long night out before a day at work? Turning up to your job looking ravaged by a hangover isn't going to impress anyone. Acting exhausted and looking rough is only going to draw unwanted attention. Superiors won’t be happy if you’re inattentive or slacking. Maintain your professionalism and keep nosy coworkers at bay by hiding it as best you can.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Prepping Before Work\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wash up.\", \"描述\": \"If you went straight to bed from the pub or club, chances are you’re still reeking with the all the smells of the night before. Take a long shower. Wash well all over, from your hair to your toes. Fresh is best for the start of the day.\\nHave a bucket next to the shower in case you need to vomit. There's nothing pleasant about showering with vomit at your feet.\\nWatch out for any club stamps you’ve got on your wrists. These will be a dead giveaway of the previous night’s activities.\\nAgain, pay a little more attention to detail than you would during a usual shower. If you have the time, repeat all your usual steps for a deeper clean.\"}, {\"编号\": 2, \"标题\": \"Dress well.\", \"描述\": \"Today won’t be the day to relax your dress habits. Whatever the dress code of your work is, reach for its upper limits. Try to remember a day where you felt you looked your best, and dress exactly the same.\\nIf your office dress is appropriately formal, go for the nicest pieces in your wardrobe. Don't go for something too flashy that will draw conversation. Iron or press anything that needs it.\\nWhen the dress is casual, throw on whatever you’ve got that’s clean and doesn’t draw too much attention. Just take the time to make sure everything’s on the right way and fits well. Avoid looking disheveled this way.\"}, {\"编号\": 3, \"标题\": \"Check your face.\", \"描述\": \"Even if you’ve showered and made sure to dress as well as you can, it won’t do much if you’re eyes are still bloodshot or sunken. The devil will definitely be in the details when it comes to making sure no one notices your hangover. Unfortunately, since it’s such a shared experience, most people can spot the subtle clues.\\nUse eye drops to remove red eyes. While you could plead a sudden attack of hay fever, this won't always work. Use the eye drops to clear up your eyes and avoid pointed questioning.\\nUse makeup to hide those eye-bags. Eyeliner on the 'waterline' of the eye makes it look less bloodshot, and a dash of blush fakes the look of health that you will be sorely missing. Men can reach for a slice of cucumber or damp tea bags to fix sunken, swollen eyes.\"}, {\"编号\": 4, \"标题\": \"Brush or comb your hair into place.\", \"描述\": \"Nothing broadcasts your long night out better than tousled, unkempt hair. If anything, a messy hair-do is an easy conversation starter for any curious coworkers wanting to ask about the night before. Avoid scrutiny by ensuring that every single hair is neatly in place.\\nIf you normally rock a well-sculpted cut that takes time to get ready, prepare to do the same even on the morning of a hangover. You could opt for a more economic style, but beware coworkers asking where your normal style went.\\nKeep a comb or brush handy at your work or in your car for mornings like these. Often it will be enough to make sure there are no cowlicks.\"}, {\"编号\": 5, \"标题\": \"Check your breath.\", \"描述\": \"Alcohol has the tendency to linger in your breath. Even if you can't tell whether it smells or not, assume that it does. Unfortunately this is one of the toughest things to notice yourself while also being one of the easiest to spot for everyone else.\\nBe sure to brush your teeth and use a strong and pleasant mouthwash to rinse.\\nThrough the day, suck peppermint candies or chew mint gum. Be careful not to do this when it might be socially inappropriate, such as in a meeting or speaking with a superior.\"}, {\"编号\": 6, \"标题\": \"Eat breakfast.\", \"描述\": \"Most likely you’ll be hungry from a hangover anyway. Unfortunately our instincts won’t always serve us well in these instances. Very often we’ll reach for grease or carbs to sate our hunger, but these won’t necessarily be the best for you. Grease may end up upsetting your stomach and excess carbs can leave you feeling heavy.\\nShoot for a breakfast of fruit, eggs, and oatmeal. Try to have two out of the three at least. These will give you energy to push through the day.\\nDrink plenty of water with breakfast. You will quickly find that you’ll want to keep drinking water throughout the day, so get a head start with your first meal.\\nAvoid juice. Although a healthy option, the acidity of the juice poses the risk of bothering your stomach more than it already has been. Stick to water if possible.\"}]}, {\"编号\": 2, \"标题\": \"Coping at Work\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep to yourself.\", \"描述\": \"Do your best to limit personal interaction. The easiest way to not look hungover is to limit how much you’ll be looked at. Avoid long conversations with others and when forced into them, do more listening than speaking. Provided they’re not your superior, a terse “sorry, I’ve got to get back to my work” should deflect any chatty coworkers. \\nStay away from as many people as you can - your coworkers, your boss, your clients and especially anyone notorious for office gossip. Hopefully your scarcity will be taken as a sign of hard work.\\nIf you are an underage drinker, this poses a range of risks. Not only can it be detrimental to your health if you drink irresponsibly, but you are at a high risk of being caught, and likely reported to an official. Most individuals will roll their eyes and go on with their day, but there are few that If your coworkers seem suspicious and question why you are acting unusual, simply respond that you were working on a project or thing (of your choice) and didn't complete it until the early morning. Plan your excuse if you choose to take this route, but remember the consequences of if you are caught. If you are worried, simply don't drink beforehand.\\nIf you can't get away from a meeting, stare intensely at each speaker. Allow your mind to completely shut down while you \\\"look engaged.” Be careful not to zone out so much that you’ll look unresponsive, especially if you’re likely to be asked anything.\"}, {\"编号\": 2, \"标题\": \"Act as you normally would.\", \"描述\": \"Though the previous step cautions discretion, don’t be so unreachable that it’s odd or especially noticeable. Try to make your day exceptionally unexceptional: do everything you normally would, no more or less. Remember in all things you’re trying to avoid suspicion and attention. So much of not looking hungover at work will be trying to look as normal as possible.\\nThis will start with being on time. Again, you’re looking to have to explain yourself very little on the day of a hangover. Don’t trap yourself into having to lie about being late.\\nKeep the day’s schedule. If your job involves a lot of meetings or organized face-to-face time, you’ll unfortunately need to maintain this. It’s far too suspicious to try and cancel things.\\nWatch how you speak with others as well. Keep from being curt, dismissive, or tired with others (even if you are). Maintain a smile and excuse yourself from conversations whenever appropriate.\"}, {\"编号\": 3, \"标题\": \"Work slowly and methodically.\", \"描述\": \"If you attempt to get through work like a maniac in an attempt to look put together, you'll set yourself up to make a mistake. That’ll be one more thing have to explain away, which you’ll need to avoid. Work deliberately and slowly if you have to. It’s better to work well than to work a lot; it’s easy to blame a slow day on a bad night’s sleep.\\nFind something more menial and less intellectual to maintain a steady-but-productive work look throughout the day.\\nIf you’re really looking to do the bare minimum, ask your immediate superior what really needs doing that day in particular. Note though that this might draw their attention to you throughout the day.\"}, {\"编号\": 4, \"标题\": \"Tell no one.\", \"描述\": \"Nobody needs to know you’re hungover. You may a look a little worse for wear, but if anyone asks you can blame it on any number of things from not sleeping well to the chance that you might be getting a cold. Nothing will undo your hard work disguising your hangover like office gossip.\\nDepending on your social media presence, your coworkers may already know some about your night before. If asked, be vague; “oh I had a great time,” or “Yeah, it was a blast.”\\nThere’s a chance a co-worker was the with you the night before. Hopefully you’ll know about situations like these in advance, and you both can agree on mutual silence. If it’s someone you don’t know too well, be prepared for the worst. They may tell more than you’d like.\"}]}, {\"编号\": 3, \"标题\": \"Managing Your Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take medicine.\", \"描述\": \"A hangover can cause you all sorts of physical discomfort. Co-workers will develop concern and wonder if you look bowled over in pain, or if they hear you vomit. Fortunately, the most common problems can be fixed with over-the-counter medication. If you’re a regular drinker or know when you’ll have a hangover, try to keep these in stock.\\nIf you feel like you might vomit, drink an Alka-seltzer or take some Pepto-Bismol, as they both settle your stomach. Have an excuse such as food poisoning if you get caught throwing up. If time allows, consider going to a bathroom on another floor or at another office to avoid being seen or heard.\\nIf you're in pain with a throbbing head, take some painkillers before arriving at work and keep more to take during the day. Use ibuprofen (Advil) or naproxen (Aleve) as opposed to acetaminophen (Tylenol), as it puts stress on your already stressed liver.\"}, {\"编号\": 2, \"标题\": \"Stay hydrated.\", \"描述\": \"Once at work, drink plenty of water throughout the day to help keep you awake and reasonably alert. Sports drinks such like Powerade or Gatorade are useful as well. They contain electrolytes which can aid rehydration. Alcohol dehydrates, so you’ll need to put back what’s been taken out.\\nInitially, sip the water slowly. If you're feeling like you're going to vomit, anything you consume can trigger the need to throw up. As the day wears on, you'll probably be able to drink more and faster.\\nYou may have people prod you about why you’re drinking so much water. Explain to them that you think you might be sick, and are hydrating to try and avoid it. Hopefully then they avoid you in order to do the same.\"}, {\"编号\": 3, \"标题\": \"Exercise.\", \"描述\": \"If you’ve got the time before work or during lunch, take just ten minutes to get the heart and sweat going. If only to wake you up a little bit, exercise can help to jump start your body into flushing away the hangover feeling. Even if you’re a seasoned athlete, do over-do it on a hangover day; just enough to get the heart pumping should be good.\\nIf you haven’t exercised in quite some time, it may not be the best idea to start the morning of a hangover. Take it easy and follow the other steps here.\\nIf you haven’t the time or resources to exercise fully, try to walk to work if it’s feasible. Even that should be enough to get your body started.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,102 | How to Avoid Looking Inappropriate for the Office (for Women) | 1. Choosing Appropriate Clothing
1-1. Learn your company's dress code.
While the idea of “office wear” typically summons up images of business suits and patent leather heels, dress codes among companies actually vary greatly. Some companies prefer that their employees maintain more formal appearances, while other companies allow employees to dress casually, five days a week. Don't be shy to ask the hiring manager about the dress code before your first day of work.
When in doubt, overdress! It's much better to be the only woman in a dress and heels on the first day of work, rather than the only woman in jeans. Dressing up shows that you take the job seriously, while under-dressing can give the impression that you don't care as much.
1-2. Purchase staple items that fit into your company's dress code.
If you are expected to wear business suits every day, you need to invest in some fitted, high quality pieces. You don't need to buy a new outfit for every day of the week, but it's important to have some neutral-colored, “go to” items that you know are office-appropriate and you can easily mix and match.
Even if your office is casual, it's still important that you present yourself appropriately at your place of work. Ripped jeans, dirty sneakers, and belly-baring shirts are fine for the weekend, but keep a drawer stocked with modest, casual clothing specifically for the office.
1-3. Avoid low-cut and sleeveless tops.
Again, every office has a different dress code, but this is a great rule of thumb. Make sure that your chest is fully covered when you head off to work. Not only is cleavage inappropriate in the office, but it's also inconvenient to be holding your shirt up every time you reach for a paper or open a drawer! When it comes to tops, opt for ones with sleeves. To avoid looking inappropriate at your office, modest tops are your best bet.
Don't confuse “modest” for “frumpy.” There is no shortage of trendy, fun tops that still keep you covered and appropriate for work.
If you want to be taken seriously, let your work performance do the talking. If people are distracted by your voluptuous cleavage, they probably won't notice the great work you're doing.
If you have a closet full of sleeveless tops that you want to wear, throw a cardigan or blazer on over top. These can easily take a top from backyard barbeque to board meeting.
1-4. Invest in some tailored blazers.
Nothing says professional like a great fitting blazer. Avoid boxy, “masculine” suits that mask your figure with hard, straight lines. Instead, find a blazer that slightly hugs your body while still giving you ample room to move. Pairing a crisp blazer with a floral top or a sweet dress can help you look work-appropriate and dainty at the same time.
Pick up a blazer in the colors that you wear most often, such as black, cream, or navy, to get the most use out of it.
When it comes to blazers, and all work clothes for that matter, you get what you pay for. Cheap clothing can seem like a bargain, but fall apart after a few washes. Loose strings, frayed hems, and holes can turn the most perfect, appropriate office outfit into a disaster.
1-5. Keep your skirts and dresses to your knees, at least.
This bit of advice may sound antiquated, but it will ensure that you don't look inappropriate at the office. Mini skirts and flirty dresses are fantastic, but they have no place at work. Make sure that your skirts and dresses hit at the knee or below. If you're worried about looking unfashionable or overly modest, just make sure your skirts and dresses are properly tailored. You can show off your womanly curves while making sure your hemline is appropriate.
Depending on just how formal your office is, you may need to slip on a pair of nude or black tights under your skirt.
1-6. Buy some sleek pants.
The word “slacks” may conjure up a picture of some repulsive, passé trousers, but don't write them off just yet! Form-fitting, structured black pants are perfect office attire, and you can pair them with almost any type of top, blazer, or sweater. You can wear them through most seasons, and you won't have to worry about hosiery or hemlines (or shaving your legs)!
If the pants are a bit long, get them hemmed before wearing them. Scruffy, frayed hems do not look office-appropriate.
2. Selecting Work-Appropriate Accessories
2-1. Wear comfortable shoes.
Regardless of the footwear that your job calls for, you need to make sure that you can wear them for the duration of your workday. Ditch the sky-high heels for some more appropriate pumps or ballet flats. Stick to close-toed shoes to ensure you look appropriate.
Some offices permit sandals or even sneakers, but just make sure you confirm this beforehand. Just like with your clothing, it's better to be safe than sorry. For example, unless you've seen your boss wearing flip flops, don't wear flip flops!
If you have a long commute, you can bring an extra pair of shoes. Some women prefer wearing comfortable walking shoes to and from work, and popping on a pair of heels for the work day.
2-2. Avoid flashy, distracting jewelry.
Statement necklaces, clunky bangles, or giant hoop earrings can be a lot of fun to wear, but leave them at home. The most work-appropriate jewelry consists of pieces that add a little sparkle, but don't blind. Delicate necklaces, stud earrings, watches, and other unobtrusive pieces can help pull a look together without distracting observers. Less is more!
2-3. Keep a professional, structured bag for work.
Cross-body bags, colorful totes, and backpacks can be great for other things, but a sleek, structured bag is perfect for the office. Make sure that it can fit everything you need for a full day of work, because it won't look appropriate if your bag is bursting at the seams and spilling all over your desk space.
You can spend a good deal of money on a designer bag for work, or you can check discount stores for a steal. The only nonnegotiable criteria for a work bag is that it looks clean and in good condition.
3. Choosing Appropriate Makeup & Hairstyles
3-1. Keep your makeup simple and natural-looking.
The key to keeping your makeup office-appropriate is to remember that you should only be enhancing your natural features. Appropriate makeup can actually help to give you a neat and professional appearance. Neon blue eye shadow and hot pink lipstick doesn't exactly create an au natural appearance, so leave that look for after hours. Instead, opt for neutral colors that only highlight your own beautiful features.
Unless you need the full coverage of a foundation, use a simple tinted moisturizer to even out your skin tone. This will even out your complexion while still being light and fresh-looking. Rub some light concealer under your eyes to remove dark circles.
Use mascara to accentuate your eyelashes while making your eyes look bright. Avoid dark eye shadows and eyeliners, as they can appear dramatic and inappropriate for the office environment. Nude or very light eye shadows are acceptable.
Limit your lipstick or lip gloss to natural colors. Make sure you bring it with you so you can re-apply throughout the day.
3-2. Style your hair so it's neat and off your face.
You don't need to create a fancy up-do every day before work, but it's important to make sure your hair looks polished and tidy every day. It is inappropriate and distracting to have hair hanging down over your eyes and face. If you wear your hair down, make sure it's tucked behind your ears or held back with a headband. To get it away from your face, a simple bun or ponytail is fine.
Dry shampoo works wonders if your hair is prone to becoming limp and greasy, and you don't want to shampoo it daily. Spritz a little in your hair before work and it will look clean and smell great.
3-3. Maintain good hygiene.
The importance of this office etiquette cannot be overstated. It is extremely inappropriate to come to work without brushing your teeth, combing your hair, or taking a shower. No one wants to be in close quarters with someone who did not have the common courtesy to clean themselves up.
Wear deodorant. It doesn't matter if you don't think you'll sweat. Wear deodorant.
Use perfume and body spray sparingly. Even if you love the scent, it can be overwhelming when you're in a small office, especially if everyone else is also wearing scented sprays.
Brush your teeth before work, and bring your toothbrush or mouthwash with you for after lunch. Oral hygiene is especially crucial if you're talking with co-workers or customers all day.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Choosing Appropriate Clothing\\n1-1. Learn your company's dress code.\\nWhile the idea of “office wear” typically summons up images of business suits and patent leather heels, dress codes among companies actually vary greatly. Some companies prefer that their employees maintain more formal appearances, while other companies allow employees to dress casually, five days a week. Don't be shy to ask the hiring manager about the dress code before your first day of work.\\nWhen in doubt, overdress! It's much better to be the only woman in a dress and heels on the first day of work, rather than the only woman in jeans. Dressing up shows that you take the job seriously, while under-dressing can give the impression that you don't care as much.\\n1-2. Purchase staple items that fit into your company's dress code.\\nIf you are expected to wear business suits every day, you need to invest in some fitted, high quality pieces. You don't need to buy a new outfit for every day of the week, but it's important to have some neutral-colored, “go to” items that you know are office-appropriate and you can easily mix and match.\\nEven if your office is casual, it's still important that you present yourself appropriately at your place of work. Ripped jeans, dirty sneakers, and belly-baring shirts are fine for the weekend, but keep a drawer stocked with modest, casual clothing specifically for the office.\\n1-3. Avoid low-cut and sleeveless tops.\\nAgain, every office has a different dress code, but this is a great rule of thumb. Make sure that your chest is fully covered when you head off to work. Not only is cleavage inappropriate in the office, but it's also inconvenient to be holding your shirt up every time you reach for a paper or open a drawer! When it comes to tops, opt for ones with sleeves. To avoid looking inappropriate at your office, modest tops are your best bet.\\nDon't confuse “modest” for “frumpy.” There is no shortage of trendy, fun tops that still keep you covered and appropriate for work.\\nIf you want to be taken seriously, let your work performance do the talking. If people are distracted by your voluptuous cleavage, they probably won't notice the great work you're doing.\\nIf you have a closet full of sleeveless tops that you want to wear, throw a cardigan or blazer on over top. These can easily take a top from backyard barbeque to board meeting.\\n1-4. Invest in some tailored blazers.\\nNothing says professional like a great fitting blazer. Avoid boxy, “masculine” suits that mask your figure with hard, straight lines. Instead, find a blazer that slightly hugs your body while still giving you ample room to move. Pairing a crisp blazer with a floral top or a sweet dress can help you look work-appropriate and dainty at the same time.\\nPick up a blazer in the colors that you wear most often, such as black, cream, or navy, to get the most use out of it.\\nWhen it comes to blazers, and all work clothes for that matter, you get what you pay for. Cheap clothing can seem like a bargain, but fall apart after a few washes. Loose strings, frayed hems, and holes can turn the most perfect, appropriate office outfit into a disaster.\\n1-5. Keep your skirts and dresses to your knees, at least.\\nThis bit of advice may sound antiquated, but it will ensure that you don't look inappropriate at the office. Mini skirts and flirty dresses are fantastic, but they have no place at work. Make sure that your skirts and dresses hit at the knee or below. If you're worried about looking unfashionable or overly modest, just make sure your skirts and dresses are properly tailored. You can show off your womanly curves while making sure your hemline is appropriate.\\nDepending on just how formal your office is, you may need to slip on a pair of nude or black tights under your skirt.\\n1-6. Buy some sleek pants.\\nThe word “slacks” may conjure up a picture of some repulsive, passé trousers, but don't write them off just yet! Form-fitting, structured black pants are perfect office attire, and you can pair them with almost any type of top, blazer, or sweater. You can wear them through most seasons, and you won't have to worry about hosiery or hemlines (or shaving your legs)!\\nIf the pants are a bit long, get them hemmed before wearing them. Scruffy, frayed hems do not look office-appropriate.\\n2. Selecting Work-Appropriate Accessories\\n2-1. Wear comfortable shoes.\\nRegardless of the footwear that your job calls for, you need to make sure that you can wear them for the duration of your workday. Ditch the sky-high heels for some more appropriate pumps or ballet flats. Stick to close-toed shoes to ensure you look appropriate.\\nSome offices permit sandals or even sneakers, but just make sure you confirm this beforehand. Just like with your clothing, it's better to be safe than sorry. For example, unless you've seen your boss wearing flip flops, don't wear flip flops!\\nIf you have a long commute, you can bring an extra pair of shoes. Some women prefer wearing comfortable walking shoes to and from work, and popping on a pair of heels for the work day.\\n2-2. Avoid flashy, distracting jewelry.\\nStatement necklaces, clunky bangles, or giant hoop earrings can be a lot of fun to wear, but leave them at home. The most work-appropriate jewelry consists of pieces that add a little sparkle, but don't blind. Delicate necklaces, stud earrings, watches, and other unobtrusive pieces can help pull a look together without distracting observers. Less is more!\\n2-3. Keep a professional, structured bag for work.\\nCross-body bags, colorful totes, and backpacks can be great for other things, but a sleek, structured bag is perfect for the office. Make sure that it can fit everything you need for a full day of work, because it won't look appropriate if your bag is bursting at the seams and spilling all over your desk space.\\nYou can spend a good deal of money on a designer bag for work, or you can check discount stores for a steal. The only nonnegotiable criteria for a work bag is that it looks clean and in good condition.\\n3. Choosing Appropriate Makeup & Hairstyles\\n3-1. Keep your makeup simple and natural-looking.\\nThe key to keeping your makeup office-appropriate is to remember that you should only be enhancing your natural features. Appropriate makeup can actually help to give you a neat and professional appearance. Neon blue eye shadow and hot pink lipstick doesn't exactly create an au natural appearance, so leave that look for after hours. Instead, opt for neutral colors that only highlight your own beautiful features.\\nUnless you need the full coverage of a foundation, use a simple tinted moisturizer to even out your skin tone. This will even out your complexion while still being light and fresh-looking. Rub some light concealer under your eyes to remove dark circles.\\nUse mascara to accentuate your eyelashes while making your eyes look bright. Avoid dark eye shadows and eyeliners, as they can appear dramatic and inappropriate for the office environment. Nude or very light eye shadows are acceptable.\\nLimit your lipstick or lip gloss to natural colors. Make sure you bring it with you so you can re-apply throughout the day.\\n3-2. Style your hair so it's neat and off your face.\\nYou don't need to create a fancy up-do every day before work, but it's important to make sure your hair looks polished and tidy every day. It is inappropriate and distracting to have hair hanging down over your eyes and face. If you wear your hair down, make sure it's tucked behind your ears or held back with a headband. To get it away from your face, a simple bun or ponytail is fine.\\nDry shampoo works wonders if your hair is prone to becoming limp and greasy, and you don't want to shampoo it daily. Spritz a little in your hair before work and it will look clean and smell great.\\n3-3. Maintain good hygiene.\\nThe importance of this office etiquette cannot be overstated. It is extremely inappropriate to come to work without brushing your teeth, combing your hair, or taking a shower. No one wants to be in close quarters with someone who did not have the common courtesy to clean themselves up.\\nWear deodorant. It doesn't matter if you don't think you'll sweat. Wear deodorant.\\nUse perfume and body spray sparingly. Even if you love the scent, it can be overwhelming when you're in a small office, especially if everyone else is also wearing scented sprays.\\nBrush your teeth before work, and bring your toothbrush or mouthwash with you for after lunch. Oral hygiene is especially crucial if you're talking with co-workers or customers all day.\\n\", \"简要回答\": \"As a woman, dressing for the office can be a tricky task. It's often a delicate balance between dressing in a way that is chic yet professional, well-fitted and flattering yet conservative, and feminine while being all business. While work is certainly not meant to be a fashion show, a well-tailored and professional outfit can help you feel capable and command respect.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing Appropriate Clothing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn your company's dress code.\", \"描述\": \"While the idea of “office wear” typically summons up images of business suits and patent leather heels, dress codes among companies actually vary greatly. Some companies prefer that their employees maintain more formal appearances, while other companies allow employees to dress casually, five days a week. Don't be shy to ask the hiring manager about the dress code before your first day of work.\\nWhen in doubt, overdress! It's much better to be the only woman in a dress and heels on the first day of work, rather than the only woman in jeans. Dressing up shows that you take the job seriously, while under-dressing can give the impression that you don't care as much.\"}, {\"编号\": 2, \"标题\": \"Purchase staple items that fit into your company's dress code.\", \"描述\": \"If you are expected to wear business suits every day, you need to invest in some fitted, high quality pieces. You don't need to buy a new outfit for every day of the week, but it's important to have some neutral-colored, “go to” items that you know are office-appropriate and you can easily mix and match.\\nEven if your office is casual, it's still important that you present yourself appropriately at your place of work. Ripped jeans, dirty sneakers, and belly-baring shirts are fine for the weekend, but keep a drawer stocked with modest, casual clothing specifically for the office.\"}, {\"编号\": 3, \"标题\": \"Avoid low-cut and sleeveless tops.\", \"描述\": \"Again, every office has a different dress code, but this is a great rule of thumb. Make sure that your chest is fully covered when you head off to work. Not only is cleavage inappropriate in the office, but it's also inconvenient to be holding your shirt up every time you reach for a paper or open a drawer! When it comes to tops, opt for ones with sleeves. To avoid looking inappropriate at your office, modest tops are your best bet.\\nDon't confuse “modest” for “frumpy.” There is no shortage of trendy, fun tops that still keep you covered and appropriate for work.\\nIf you want to be taken seriously, let your work performance do the talking. If people are distracted by your voluptuous cleavage, they probably won't notice the great work you're doing.\\nIf you have a closet full of sleeveless tops that you want to wear, throw a cardigan or blazer on over top. These can easily take a top from backyard barbeque to board meeting.\"}, {\"编号\": 4, \"标题\": \"Invest in some tailored blazers.\", \"描述\": \"Nothing says professional like a great fitting blazer. Avoid boxy, “masculine” suits that mask your figure with hard, straight lines. Instead, find a blazer that slightly hugs your body while still giving you ample room to move. Pairing a crisp blazer with a floral top or a sweet dress can help you look work-appropriate and dainty at the same time.\\nPick up a blazer in the colors that you wear most often, such as black, cream, or navy, to get the most use out of it.\\nWhen it comes to blazers, and all work clothes for that matter, you get what you pay for. Cheap clothing can seem like a bargain, but fall apart after a few washes. Loose strings, frayed hems, and holes can turn the most perfect, appropriate office outfit into a disaster.\"}, {\"编号\": 5, \"标题\": \"Keep your skirts and dresses to your knees, at least.\", \"描述\": \"This bit of advice may sound antiquated, but it will ensure that you don't look inappropriate at the office. Mini skirts and flirty dresses are fantastic, but they have no place at work. Make sure that your skirts and dresses hit at the knee or below. If you're worried about looking unfashionable or overly modest, just make sure your skirts and dresses are properly tailored. You can show off your womanly curves while making sure your hemline is appropriate.\\nDepending on just how formal your office is, you may need to slip on a pair of nude or black tights under your skirt.\"}, {\"编号\": 6, \"标题\": \"Buy some sleek pants.\", \"描述\": \"The word “slacks” may conjure up a picture of some repulsive, passé trousers, but don't write them off just yet! Form-fitting, structured black pants are perfect office attire, and you can pair them with almost any type of top, blazer, or sweater. You can wear them through most seasons, and you won't have to worry about hosiery or hemlines (or shaving your legs)!\\nIf the pants are a bit long, get them hemmed before wearing them. Scruffy, frayed hems do not look office-appropriate.\"}]}, {\"编号\": 2, \"标题\": \"Selecting Work-Appropriate Accessories\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear comfortable shoes.\", \"描述\": \"Regardless of the footwear that your job calls for, you need to make sure that you can wear them for the duration of your workday. Ditch the sky-high heels for some more appropriate pumps or ballet flats. Stick to close-toed shoes to ensure you look appropriate.\\nSome offices permit sandals or even sneakers, but just make sure you confirm this beforehand. Just like with your clothing, it's better to be safe than sorry. For example, unless you've seen your boss wearing flip flops, don't wear flip flops!\\nIf you have a long commute, you can bring an extra pair of shoes. Some women prefer wearing comfortable walking shoes to and from work, and popping on a pair of heels for the work day.\"}, {\"编号\": 2, \"标题\": \"Avoid flashy, distracting jewelry.\", \"描述\": \"Statement necklaces, clunky bangles, or giant hoop earrings can be a lot of fun to wear, but leave them at home. The most work-appropriate jewelry consists of pieces that add a little sparkle, but don't blind. Delicate necklaces, stud earrings, watches, and other unobtrusive pieces can help pull a look together without distracting observers. Less is more!\"}, {\"编号\": 3, \"标题\": \"Keep a professional, structured bag for work.\", \"描述\": \"Cross-body bags, colorful totes, and backpacks can be great for other things, but a sleek, structured bag is perfect for the office. Make sure that it can fit everything you need for a full day of work, because it won't look appropriate if your bag is bursting at the seams and spilling all over your desk space.\\nYou can spend a good deal of money on a designer bag for work, or you can check discount stores for a steal. The only nonnegotiable criteria for a work bag is that it looks clean and in good condition.\"}]}, {\"编号\": 3, \"标题\": \"Choosing Appropriate Makeup & Hairstyles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your makeup simple and natural-looking.\", \"描述\": \"The key to keeping your makeup office-appropriate is to remember that you should only be enhancing your natural features. Appropriate makeup can actually help to give you a neat and professional appearance. Neon blue eye shadow and hot pink lipstick doesn't exactly create an au natural appearance, so leave that look for after hours. Instead, opt for neutral colors that only highlight your own beautiful features.\\nUnless you need the full coverage of a foundation, use a simple tinted moisturizer to even out your skin tone. This will even out your complexion while still being light and fresh-looking. Rub some light concealer under your eyes to remove dark circles.\\nUse mascara to accentuate your eyelashes while making your eyes look bright. Avoid dark eye shadows and eyeliners, as they can appear dramatic and inappropriate for the office environment. Nude or very light eye shadows are acceptable.\\nLimit your lipstick or lip gloss to natural colors. Make sure you bring it with you so you can re-apply throughout the day.\"}, {\"编号\": 2, \"标题\": \"Style your hair so it's neat and off your face.\", \"描述\": \"You don't need to create a fancy up-do every day before work, but it's important to make sure your hair looks polished and tidy every day. It is inappropriate and distracting to have hair hanging down over your eyes and face. If you wear your hair down, make sure it's tucked behind your ears or held back with a headband. To get it away from your face, a simple bun or ponytail is fine.\\nDry shampoo works wonders if your hair is prone to becoming limp and greasy, and you don't want to shampoo it daily. Spritz a little in your hair before work and it will look clean and smell great.\"}, {\"编号\": 3, \"标题\": \"Maintain good hygiene.\", \"描述\": \"The importance of this office etiquette cannot be overstated. It is extremely inappropriate to come to work without brushing your teeth, combing your hair, or taking a shower. No one wants to be in close quarters with someone who did not have the common courtesy to clean themselves up.\\nWear deodorant. It doesn't matter if you don't think you'll sweat. Wear deodorant.\\nUse perfume and body spray sparingly. Even if you love the scent, it can be overwhelming when you're in a small office, especially if everyone else is also wearing scented sprays.\\nBrush your teeth before work, and bring your toothbrush or mouthwash with you for after lunch. Oral hygiene is especially crucial if you're talking with co-workers or customers all day.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,103 | How to Avoid Looking Like an American Tourist | 1. Clothing
1-1. Ditch the athletic shoes.
White athletic shoes (otherwise referred to as tennis shoes or sneakers) are stereotypically American. Any shoes that don't look like they were meant for exercise will suffice. If you do wear socks, make sure they're dark or match the color of your pants. Flip-flops are also very noticeable as American attire, unless you're in a country like Brazil where Havaianas reign, or Australia or New Zealand where the Brazilian flip-flops are also ubiquitous. In most countries, open-toed sandals (Chacos, Tevas and Keens) are borderline at best, and may be totally unacceptable. Shoes are always the safest bet in urban areas. However, these are quite acceptable for hiking and active outdoor pursuits, just as they are here. Also, Crocs, the popular foam clogs, may be ubiquitous in the US, but in most of the world are regarded as ridiculous in the extreme and are worn mostly by gardeners and the very young, if at all. Sneakers like K-Swiss, Vans or Adidas in a dark color with no or very subtle logos are much less conspicuous and are a good compromise if you are planning to do a lot of walking.
1-2. Avoid wearing anything that has to do with the USA or America.
In particular, avoid clothing with the city's name, the country or state's flag, or similar printing.
1-3. Buy accessories at local stores, especially ones that you see the locals wearing, like scarves.
Sometimes not wearing something could signal that you are a tourist. For example, in some countries, hats or scarves are worn by the majority, or most people wear neck scarves during the winter. Head scarves or coverings are required in some religious establishments. It would be wise to research this in advance and be prepared to take something with you if you plan to visit religious places. Wearing a headscarf incorrectly will signal that you are a tourist, and local people may be offended and feel that you are appropriating their customs. If you do not normally wear a headscarf, it may be better to only wear one when it is required.
1-4. Avoid US brand name clothing with easily readable names (e.g.
, Nike, Gap, Abercrombie, etc.). In fact, don't wear any slogans (like "Virginia is for lovers") as that will tie you to a specific place. Notoriously American brands are becoming more popular outside of the US due to globalization. However, it's still a good idea to stick to non-slogan clothing.
1-5. Dress a little nicer than usual.
Casual dress is not as common outside the USA. You will fit in better in most places if you wear long pants or skirts and buttoned shirts or blouses rather than sneakers, sweatshirts, t-shirts, jeans, or shorts -- especially athletic shorts. Blue jeans are not acceptable in all situations. Instead, pack versatile "casual Friday" business attire. Shorts are best avoided by all adults, especially women, except for hiking and similar activities. In many countries, adults wearing shorts are seen as silly, uncouth, half-naked, or worse. Use your eyes to adapt yourself to the finer points of personal appearance and grooming. Look around and see whether people tuck their shirts in or leave them hanging out. Sometimes this differs for men and women in the same country. In hot weather where you're tempted to wear shorts, consider a lightweight long sleeve shirt and linen pants instead. They may be more appropriate and will help limit sun exposure.
1-6. Dress appropriately for the local weather.
Shorts and a t-shirt in cool climates (or wintertime) are a clear sign that you are not in touch with the local weather. Many Americans also tend to wear technical outdoor gear, such as down jackets and ski jackets, as casual winter outerwear. This is not common in most countries, even very cold ones. More formal coats of wool, fur, or leather are de rigueur. If you have one or are willing to buy one, bring it.
1-7. Camouflage.
What colors do the locals wear? Mostly black and other neutral shades, like in London, or bright, bold colors like in the Caribbean? Wear colors that you see the locals wearing. Folks in Paris, London, and other European capitals tend to wear lots of black, and as a tourist, you tend to blend in if you’re wearing it, too. Your hot pink sweater vest or bright blue collared shirt might be fashionable in Minneapolis, but it won't fly in Budapest. In tropical climes, keep in mind that local modes of dress may still be less casual than you expect - so a t-shirt and loud board shorts may still look silly. Check travel forums and photos online to get a feel for what the locals wear. In SE Asia any shirt with a collar is preferable to a T shirt.
1-8. Leave your baseball hats, backpack, fanny pack and water bottles at home.
Baseball caps and fanny packs scream "American!" Besides,"fanny" means something entirely different in some places, not to mention how unsafe these packs are. It's best to not carry bags of any kind, with your personal effects concealed about your person in pockets and on lanyards. A purse or tote bag, bought locally, may also work. If you are worried about getting sun in your eyes then wear sunglasses instead of a baseball cap.
1-9. Be careful about socks.
In some countries like Brazil, avoid wearing shorts with black socks - most people wear white socks and clothes that go with them. And most important, they don't pull the socks up to their knees like football players. In many countries, socks are never worn with shorts at all. If you plan to walk a lot where it's warm (like Spain) and want to wear shorts and socks, choose short socks that aren't visible above the tops of your shoes.
1-10. Avoid the stereotypical nylon cargo pants and travel shirt.
While they may dry quickly and offer appealing functionality, avoid these unless you're trekking, rafting, or otherwise truly out in the wilderness. If you're simply sightseeing in a developed area with plenty of residents, it's almost guaranteed that the residents will find you comical at best and be offended at worst. Nothing will set you apart faster. Thankfully, it is possible to obtain clothing that offers the technical advantages of quick-dry nylon in styles that are unobtrusive.
1-11. Wear the same swimwear as the locals.
In many countries it is common for men to wear Speedos on the beach or at the pool. In some European countries, like France, men are even required by law to wear a Speedo in public pools. Wearing a swim short is forbidden. Also, wearing a swimming cap is required for both men and women in some countries.
2. Food
2-1. Take whatever condiments they give you.
Requesting typical US condiments (ketchup, salt, pepper, etc.) is a sure giveaway that you are an American tourist. Use the typical condiments in your host country, and if you don't like them or can't bear to eat without your American condiments, bring your own. Take small packets with you to use rather than insisting that the restaurant supply you with it.
2-2. Give up the ice.
In many parts of the world, you will be served your drinks with little or no ice - much less than you're accustomed to in the US. Of course, if you want ice in your drink because that's how you prefer it and you're paying for it, you're perfectly entitled to ask for it, but the point of this article is to help you avoid being labeled as an American, and requesting ice is a definite giveaway. What's more, be warned the tap water of some other countries isn't as safe as the water back home. Your beverage may be made with filtered or sterilized water, but often the ice is not. You can get a bad case of food poisoning from drinking safe bottled beverages with unsafe ice.
2-3. Eat local food.
Many American tourists visit US chain restaurants for every meal, afraid to dabble in the local cuisine, but becoming a regular at the local McDonald's and Pizza Hut will tip everyone off that you're an American really quickly. You'll also deprive yourself of a fantastic window into the local culture. Don't be scared: if your host is eating it, it won't harm you. Let your host or waitress advise you about local specialties. And don't ever spit out the food you're given!
2-4. Use local table manners.
In Europe, a fork and knife are used differently than in the US. If you are right-handed, eat with the fork in the left hand and the knife in the right. Europeans cut each bite individually with the knife in the right hand and the fork in the left hand, and rest their arms midway between wrist and elbow. The elbow should stay off the table. Also, don't rest your arm in between yourself and your plate. This is considered as rude in some countries.
In some Asian nations chopsticks. It might be more appropriate than a knife and fork.
2-5. Order like a local.
In some countries, for instance, a salad is the last item served, not the first. In others, people don't eat what we in the US think of as a "salad".
2-6. Don't request decaf unless you can see in the menu that it is offered.
2-7. Don't ask for a seat in the "non-smoking" section, unless you already know there is one.
In some European countries there won't be one as it is illegal to smoke indoors in a public area. Alternatively, some places won't actually have a non-smoking area. If this is the case either try to live with the smoke or move outside. Don't kick up a fuss.
2-8. Avoid walking down the street while eating food; this is against proper etiquette in most countries.
2-9. Many restaurants have English menus available, but learn how to politely ask for one using the local language.
2-10. Don't ask for tap water.
You will get grumpy stares. Accept the fact that you are going to get mineral water, with or without gas.
3. Behavior
3-1. Keep the map out of sight.
Pulling out and looking at your map in a public space is a no-no. Study it before you leave your hotel, and if you do need to consult your map, step into a store or any other less public place. Have the maps pre-folded so they may be easily accessed and read. The same goes for other items:
If you must use a dictionary to translate a sign or menu, be discreet. For example, copy down the words of the sign and move aside to a less public place to work out the translation. Or copy some basic words in a notebook which you can easily pull out at dinner.
If you must consult a guidebook, keep it wrapped in a newspaper or novel. You may want to wrap the cover in brown paper before leaving home. You may wish to remove the pages detailing the day's destinations from your guidebook ahead of time, staple or paperclip them, and simply carry them as a sheaf of pages.
Don't carry US newspapers, magazines or books in plain view. Pick up a local/regional magazine or the local newspaper.
Just like in the US, most tourist friendly museums have literature in multiple languages. Look for the UK flag on them instead of an American flag.
3-2. Learn about the history, culture and politics.
Try to find information online or in guidebooks. At least know what country you're going to, what language they speak and the name of their capital. Study the map in advance and learn about geography. (Thinking Copenhagen is in the Netherlands or Europe is a country is the fastest way to pick out an American tourist.)
3-3. Be quiet!
Many Americans are recognized for being louder than is customary in other parts of the world. Large arm and hand movements and boisterous behavior should be avoided until you know how the locals act. Adults in many non-American cultures use lower voices in public places. Either way, you're always better off being a little more reserved and quiet, at least for starters, than blasting onto a foreign scene with your vitality and making the wrong impression.
3-4. Don't brag or be showy.
When you pull things out of your bag in public to show your friends or family what you purchased, you might as well yell "I have money and I'm ready to spend it, unless you want to take it from me against my will!"
3-5. Avoid talking about the local people and culture.
Something as seemingly harmless as "Oh, I just love the scarves here!" will mark you as a tourist. And don't assume people can't understand what you're saying, just because you said it in English. In many parts of the world, people are taught to speak English along with their native language.
3-6. Mind your personal space.
Not every country is as "spacious" as the US (unless you're in New York City, where space is at a premium). When you're at a counter, for example, don't spread out your arms. When you're sitting down on the bus or train, don't stretch out your legs in a way that might get in someone's way. Be careful about physical contact. Get an idea of what is acceptable, and mind local customs, such as not touching the head or feet in most of South Asia. Don't get freaked out by the person in line behind you being very close, and if you leave too much room between you and the person in front of you, expect someone to step in to the space.
3-7. Don't chew a lot of gum.
It's just not very common outside of the US, and even within the US, it's a breach of etiquette under some circumstances.
3-8. Don't wear your camera around your neck.
When traveling to a foreign country, you are bound to take pictures. However, having a camera strap and wearing it around your neck for easy access is a sure way to look like a tourist. If you can, keep it in a pocket or in a purse and pull it out when needed.
3-9. Try to speak the language.
If you're going to a country that speaks a different language, why not try to make an effort to speak the local language? It's a sign of respect and appreciation of the local culture. Learn a few basic words like "Hello", "Please" and "Thank you". Nobody will mind if your accent is not perfect; the fact that you've been willing to speak their language, even when you could well have spoken yours, is a thing that many people appreciate in tourists. While you are at it, learn the words for some foods that you like, and the ones that you don't like. It makes eating out much less scary.
3-10. Don't just stick your hand out.
Shake hands with caution. In the west, the handshake is an acceptable greeting. In Thailand, handshakes are reserved for business with Westerners. The preferred greeting is the wai, hands pressed together in prayer position in front of the chin with a slight nod. In India the handshake is becoming common, but you must greet the eldest or most important person present first and work your way down, and shaking a woman's hand may be unacceptable. Your take-away message here? Do some research on etiquette and learn how to respectfully greet your hosts.
3-11. Research and observe "manners" and "mannerisms" or lack thereof.
In some countries, merely saying "excuse me," "I'm sorry" or "Please" will mark you as a tourist.
Tips
If you are traveling alone, especially a woman, buy the local newspaper and keep it under your arm when walking, or open it if on a bus or train.
Take your time. Slow down, the pace of life in most other countries is slower. You will also make fewer mistakes, like getting on the wrong train, if you give yourself a little more time.
Have the basic phrases of the language down.
Warnings
Don't wear a fanny pack. A pickpocket could easily unzip the fanny pack and take out the contents without you being aware.
Be careful with backpacks, if you insist on carrying one at all. Thieves have been known to distract you, while an accomplice will slice open the bottom of your backpack with a box cutter and scoop up your belongings.
Do not give money to beggars and urchins. Your money will frequently go to enrich criminals who keep beggars in involuntary servitude. Should your conscience demand you do something for these people, ask around for local charities to donate to.
It is best to wear your personal items such as money, ID, passport, credit card, etc. close to your body. You may not feel someone pulling objects out of your pocket. Inner pockets, or pockets on the front are easier to guard. Zippered or buttoned pockets are also preferable.
Don't feel ashamed of being an American. You should feel proud of your heritage, regardless of if you have to keep yourself from showing it. Accept in yourself all the qualities that you strive to accept in others.
In many parts of the middle east, when you visit the outdoor marketplaces or bazaars the natives will pretend not to speak English as a way to discourage you from haggling. It is commonplace for natives to haggle, however, and you will not be seen as a "champion of small businesses" as much as a "moron" if you give in to this. If they type a price on a calculator or phone, or write it down on paper, it generally makes sense just to walk away. Often, if you start to walk away the price will very quickly go down. And if you can help it, have a native instruct you as to what is or is not reasonable behavior on the salesman's part.
Keep your passport in a safe or other secure location unless local laws require foreigners to carry passports at all times. Otherwise, do not carry it unless you are in transit - and as noted above, keep it close to your person, not in a purse or bag. Carry another form of ID for purposes of identification. If your passport is stolen, several days of your trip will go towards the difficult process of obtaining a new one from the nearest embassy or consulate.
Distribute your cash, credit cards, and other valuables about your person. Keep no more in your wallet than you're willing to part with! Keep a small amount of cash in a wallet for easy access, and carry the rest unobtrusively - in a money belt or other money carrier. If you are accosted, hand over your wallet without question - don't even say anything. Most thieves will leave quickly if you give them something; resistance will gain you nothing but trouble.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Clothing\\n1-1. Ditch the athletic shoes.\\nWhite athletic shoes (otherwise referred to as tennis shoes or sneakers) are stereotypically American. Any shoes that don't look like they were meant for exercise will suffice. If you do wear socks, make sure they're dark or match the color of your pants. Flip-flops are also very noticeable as American attire, unless you're in a country like Brazil where Havaianas reign, or Australia or New Zealand where the Brazilian flip-flops are also ubiquitous. In most countries, open-toed sandals (Chacos, Tevas and Keens) are borderline at best, and may be totally unacceptable. Shoes are always the safest bet in urban areas. However, these are quite acceptable for hiking and active outdoor pursuits, just as they are here. Also, Crocs, the popular foam clogs, may be ubiquitous in the US, but in most of the world are regarded as ridiculous in the extreme and are worn mostly by gardeners and the very young, if at all. Sneakers like K-Swiss, Vans or Adidas in a dark color with no or very subtle logos are much less conspicuous and are a good compromise if you are planning to do a lot of walking.\\n1-2. Avoid wearing anything that has to do with the USA or America.\\nIn particular, avoid clothing with the city's name, the country or state's flag, or similar printing.\\n1-3. Buy accessories at local stores, especially ones that you see the locals wearing, like scarves.\\nSometimes not wearing something could signal that you are a tourist. For example, in some countries, hats or scarves are worn by the majority, or most people wear neck scarves during the winter. Head scarves or coverings are required in some religious establishments. It would be wise to research this in advance and be prepared to take something with you if you plan to visit religious places. Wearing a headscarf incorrectly will signal that you are a tourist, and local people may be offended and feel that you are appropriating their customs. If you do not normally wear a headscarf, it may be better to only wear one when it is required.\\n1-4. Avoid US brand name clothing with easily readable names (e.g.\\n, Nike, Gap, Abercrombie, etc.). In fact, don't wear any slogans (like \\\"Virginia is for lovers\\\") as that will tie you to a specific place. Notoriously American brands are becoming more popular outside of the US due to globalization. However, it's still a good idea to stick to non-slogan clothing.\\n1-5. Dress a little nicer than usual.\\nCasual dress is not as common outside the USA. You will fit in better in most places if you wear long pants or skirts and buttoned shirts or blouses rather than sneakers, sweatshirts, t-shirts, jeans, or shorts -- especially athletic shorts. Blue jeans are not acceptable in all situations. Instead, pack versatile \\\"casual Friday\\\" business attire. Shorts are best avoided by all adults, especially women, except for hiking and similar activities. In many countries, adults wearing shorts are seen as silly, uncouth, half-naked, or worse. Use your eyes to adapt yourself to the finer points of personal appearance and grooming. Look around and see whether people tuck their shirts in or leave them hanging out. Sometimes this differs for men and women in the same country. In hot weather where you're tempted to wear shorts, consider a lightweight long sleeve shirt and linen pants instead. They may be more appropriate and will help limit sun exposure.\\n1-6. Dress appropriately for the local weather.\\nShorts and a t-shirt in cool climates (or wintertime) are a clear sign that you are not in touch with the local weather. Many Americans also tend to wear technical outdoor gear, such as down jackets and ski jackets, as casual winter outerwear. This is not common in most countries, even very cold ones. More formal coats of wool, fur, or leather are de rigueur. If you have one or are willing to buy one, bring it.\\n1-7. Camouflage.\\nWhat colors do the locals wear? Mostly black and other neutral shades, like in London, or bright, bold colors like in the Caribbean? Wear colors that you see the locals wearing. Folks in Paris, London, and other European capitals tend to wear lots of black, and as a tourist, you tend to blend in if you’re wearing it, too. Your hot pink sweater vest or bright blue collared shirt might be fashionable in Minneapolis, but it won't fly in Budapest. In tropical climes, keep in mind that local modes of dress may still be less casual than you expect - so a t-shirt and loud board shorts may still look silly. Check travel forums and photos online to get a feel for what the locals wear. In SE Asia any shirt with a collar is preferable to a T shirt.\\n1-8. Leave your baseball hats, backpack, fanny pack and water bottles at home.\\nBaseball caps and fanny packs scream \\\"American!\\\" Besides,\\\"fanny\\\" means something entirely different in some places, not to mention how unsafe these packs are. It's best to not carry bags of any kind, with your personal effects concealed about your person in pockets and on lanyards. A purse or tote bag, bought locally, may also work. If you are worried about getting sun in your eyes then wear sunglasses instead of a baseball cap.\\n1-9. Be careful about socks.\\nIn some countries like Brazil, avoid wearing shorts with black socks - most people wear white socks and clothes that go with them. And most important, they don't pull the socks up to their knees like football players. In many countries, socks are never worn with shorts at all. If you plan to walk a lot where it's warm (like Spain) and want to wear shorts and socks, choose short socks that aren't visible above the tops of your shoes.\\n1-10. Avoid the stereotypical nylon cargo pants and travel shirt.\\nWhile they may dry quickly and offer appealing functionality, avoid these unless you're trekking, rafting, or otherwise truly out in the wilderness. If you're simply sightseeing in a developed area with plenty of residents, it's almost guaranteed that the residents will find you comical at best and be offended at worst. Nothing will set you apart faster. Thankfully, it is possible to obtain clothing that offers the technical advantages of quick-dry nylon in styles that are unobtrusive.\\n1-11. Wear the same swimwear as the locals.\\nIn many countries it is common for men to wear Speedos on the beach or at the pool. In some European countries, like France, men are even required by law to wear a Speedo in public pools. Wearing a swim short is forbidden. Also, wearing a swimming cap is required for both men and women in some countries.\\n2. Food\\n2-1. Take whatever condiments they give you.\\nRequesting typical US condiments (ketchup, salt, pepper, etc.) is a sure giveaway that you are an American tourist. Use the typical condiments in your host country, and if you don't like them or can't bear to eat without your American condiments, bring your own. Take small packets with you to use rather than insisting that the restaurant supply you with it.\\n2-2. Give up the ice.\\nIn many parts of the world, you will be served your drinks with little or no ice - much less than you're accustomed to in the US. Of course, if you want ice in your drink because that's how you prefer it and you're paying for it, you're perfectly entitled to ask for it, but the point of this article is to help you avoid being labeled as an American, and requesting ice is a definite giveaway. What's more, be warned the tap water of some other countries isn't as safe as the water back home. Your beverage may be made with filtered or sterilized water, but often the ice is not. You can get a bad case of food poisoning from drinking safe bottled beverages with unsafe ice.\\n2-3. Eat local food.\\nMany American tourists visit US chain restaurants for every meal, afraid to dabble in the local cuisine, but becoming a regular at the local McDonald's and Pizza Hut will tip everyone off that you're an American really quickly. You'll also deprive yourself of a fantastic window into the local culture. Don't be scared: if your host is eating it, it won't harm you. Let your host or waitress advise you about local specialties. And don't ever spit out the food you're given!\\n2-4. Use local table manners.\\nIn Europe, a fork and knife are used differently than in the US. If you are right-handed, eat with the fork in the left hand and the knife in the right. Europeans cut each bite individually with the knife in the right hand and the fork in the left hand, and rest their arms midway between wrist and elbow. The elbow should stay off the table. Also, don't rest your arm in between yourself and your plate. This is considered as rude in some countries.\\nIn some Asian nations chopsticks. It might be more appropriate than a knife and fork.\\n2-5. Order like a local.\\nIn some countries, for instance, a salad is the last item served, not the first. In others, people don't eat what we in the US think of as a \\\"salad\\\".\\n2-6. Don't request decaf unless you can see in the menu that it is offered.\\n\\n2-7. Don't ask for a seat in the \\\"non-smoking\\\" section, unless you already know there is one.\\nIn some European countries there won't be one as it is illegal to smoke indoors in a public area. Alternatively, some places won't actually have a non-smoking area. If this is the case either try to live with the smoke or move outside. Don't kick up a fuss.\\n2-8. Avoid walking down the street while eating food; this is against proper etiquette in most countries.\\n\\n2-9. Many restaurants have English menus available, but learn how to politely ask for one using the local language.\\n\\n2-10. Don't ask for tap water.\\nYou will get grumpy stares. Accept the fact that you are going to get mineral water, with or without gas.\\n3. Behavior\\n3-1. Keep the map out of sight.\\nPulling out and looking at your map in a public space is a no-no. Study it before you leave your hotel, and if you do need to consult your map, step into a store or any other less public place. Have the maps pre-folded so they may be easily accessed and read. The same goes for other items:\\nIf you must use a dictionary to translate a sign or menu, be discreet. For example, copy down the words of the sign and move aside to a less public place to work out the translation. Or copy some basic words in a notebook which you can easily pull out at dinner.\\nIf you must consult a guidebook, keep it wrapped in a newspaper or novel. You may want to wrap the cover in brown paper before leaving home. You may wish to remove the pages detailing the day's destinations from your guidebook ahead of time, staple or paperclip them, and simply carry them as a sheaf of pages.\\nDon't carry US newspapers, magazines or books in plain view. Pick up a local/regional magazine or the local newspaper.\\nJust like in the US, most tourist friendly museums have literature in multiple languages. Look for the UK flag on them instead of an American flag.\\n3-2. Learn about the history, culture and politics.\\nTry to find information online or in guidebooks. At least know what country you're going to, what language they speak and the name of their capital. Study the map in advance and learn about geography. (Thinking Copenhagen is in the Netherlands or Europe is a country is the fastest way to pick out an American tourist.)\\n3-3. Be quiet!\\nMany Americans are recognized for being louder than is customary in other parts of the world. Large arm and hand movements and boisterous behavior should be avoided until you know how the locals act. Adults in many non-American cultures use lower voices in public places. Either way, you're always better off being a little more reserved and quiet, at least for starters, than blasting onto a foreign scene with your vitality and making the wrong impression.\\n3-4. Don't brag or be showy.\\nWhen you pull things out of your bag in public to show your friends or family what you purchased, you might as well yell \\\"I have money and I'm ready to spend it, unless you want to take it from me against my will!\\\"\\n3-5. Avoid talking about the local people and culture.\\nSomething as seemingly harmless as \\\"Oh, I just love the scarves here!\\\" will mark you as a tourist. And don't assume people can't understand what you're saying, just because you said it in English. In many parts of the world, people are taught to speak English along with their native language.\\n3-6. Mind your personal space.\\nNot every country is as \\\"spacious\\\" as the US (unless you're in New York City, where space is at a premium). When you're at a counter, for example, don't spread out your arms. When you're sitting down on the bus or train, don't stretch out your legs in a way that might get in someone's way. Be careful about physical contact. Get an idea of what is acceptable, and mind local customs, such as not touching the head or feet in most of South Asia. Don't get freaked out by the person in line behind you being very close, and if you leave too much room between you and the person in front of you, expect someone to step in to the space.\\n3-7. Don't chew a lot of gum.\\nIt's just not very common outside of the US, and even within the US, it's a breach of etiquette under some circumstances.\\n3-8. Don't wear your camera around your neck.\\nWhen traveling to a foreign country, you are bound to take pictures. However, having a camera strap and wearing it around your neck for easy access is a sure way to look like a tourist. If you can, keep it in a pocket or in a purse and pull it out when needed.\\n3-9. Try to speak the language.\\nIf you're going to a country that speaks a different language, why not try to make an effort to speak the local language? It's a sign of respect and appreciation of the local culture. Learn a few basic words like \\\"Hello\\\", \\\"Please\\\" and \\\"Thank you\\\". Nobody will mind if your accent is not perfect; the fact that you've been willing to speak their language, even when you could well have spoken yours, is a thing that many people appreciate in tourists. While you are at it, learn the words for some foods that you like, and the ones that you don't like. It makes eating out much less scary.\\n3-10. Don't just stick your hand out.\\nShake hands with caution. In the west, the handshake is an acceptable greeting. In Thailand, handshakes are reserved for business with Westerners. The preferred greeting is the wai, hands pressed together in prayer position in front of the chin with a slight nod. In India the handshake is becoming common, but you must greet the eldest or most important person present first and work your way down, and shaking a woman's hand may be unacceptable. Your take-away message here? Do some research on etiquette and learn how to respectfully greet your hosts.\\n3-11. Research and observe \\\"manners\\\" and \\\"mannerisms\\\" or lack thereof.\\nIn some countries, merely saying \\\"excuse me,\\\" \\\"I'm sorry\\\" or \\\"Please\\\" will mark you as a tourist.\\nTips\\nIf you are traveling alone, especially a woman, buy the local newspaper and keep it under your arm when walking, or open it if on a bus or train.\\nTake your time. Slow down, the pace of life in most other countries is slower. You will also make fewer mistakes, like getting on the wrong train, if you give yourself a little more time.\\nHave the basic phrases of the language down.\\nWarnings\\nDon't wear a fanny pack. A pickpocket could easily unzip the fanny pack and take out the contents without you being aware.\\nBe careful with backpacks, if you insist on carrying one at all. Thieves have been known to distract you, while an accomplice will slice open the bottom of your backpack with a box cutter and scoop up your belongings.\\nDo not give money to beggars and urchins. Your money will frequently go to enrich criminals who keep beggars in involuntary servitude. Should your conscience demand you do something for these people, ask around for local charities to donate to.\\nIt is best to wear your personal items such as money, ID, passport, credit card, etc. close to your body. You may not feel someone pulling objects out of your pocket. Inner pockets, or pockets on the front are easier to guard. Zippered or buttoned pockets are also preferable.\\nDon't feel ashamed of being an American. You should feel proud of your heritage, regardless of if you have to keep yourself from showing it. Accept in yourself all the qualities that you strive to accept in others.\\nIn many parts of the middle east, when you visit the outdoor marketplaces or bazaars the natives will pretend not to speak English as a way to discourage you from haggling. It is commonplace for natives to haggle, however, and you will not be seen as a \\\"champion of small businesses\\\" as much as a \\\"moron\\\" if you give in to this. If they type a price on a calculator or phone, or write it down on paper, it generally makes sense just to walk away. Often, if you start to walk away the price will very quickly go down. And if you can help it, have a native instruct you as to what is or is not reasonable behavior on the salesman's part.\\nKeep your passport in a safe or other secure location unless local laws require foreigners to carry passports at all times. Otherwise, do not carry it unless you are in transit - and as noted above, keep it close to your person, not in a purse or bag. Carry another form of ID for purposes of identification. If your passport is stolen, several days of your trip will go towards the difficult process of obtaining a new one from the nearest embassy or consulate.\\nDistribute your cash, credit cards, and other valuables about your person. Keep no more in your wallet than you're willing to part with! Keep a small amount of cash in a wallet for easy access, and carry the rest unobtrusively - in a money belt or other money carrier. If you are accosted, hand over your wallet without question - don't even say anything. Most thieves will leave quickly if you give them something; resistance will gain you nothing but trouble.\\n\", \"简要回答\": \"As an American traveling in a foreign country, the last thing you want to do is stand out like a sore thumb. Not only will you have a greater chance of getting sucked into tourist traps, but you'll also be a more obvious target for getting mugged. So, are you aware of the things you do, say, and wear that make you look like the stereotypical tourist? See Step 1 to learn how to avoid looking like an American tourist anywhere you go.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Clothing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ditch the athletic shoes.\", \"描述\": \"White athletic shoes (otherwise referred to as tennis shoes or sneakers) are stereotypically American. Any shoes that don't look like they were meant for exercise will suffice. If you do wear socks, make sure they're dark or match the color of your pants. Flip-flops are also very noticeable as American attire, unless you're in a country like Brazil where Havaianas reign, or Australia or New Zealand where the Brazilian flip-flops are also ubiquitous. In most countries, open-toed sandals (Chacos, Tevas and Keens) are borderline at best, and may be totally unacceptable. Shoes are always the safest bet in urban areas. However, these are quite acceptable for hiking and active outdoor pursuits, just as they are here. Also, Crocs, the popular foam clogs, may be ubiquitous in the US, but in most of the world are regarded as ridiculous in the extreme and are worn mostly by gardeners and the very young, if at all. Sneakers like K-Swiss, Vans or Adidas in a dark color with no or very subtle logos are much less conspicuous and are a good compromise if you are planning to do a lot of walking.\"}, {\"编号\": 2, \"标题\": \"Avoid wearing anything that has to do with the USA or America.\", \"描述\": \"In particular, avoid clothing with the city's name, the country or state's flag, or similar printing.\"}, {\"编号\": 3, \"标题\": \"Buy accessories at local stores, especially ones that you see the locals wearing, like scarves.\", \"描述\": \"Sometimes not wearing something could signal that you are a tourist. For example, in some countries, hats or scarves are worn by the majority, or most people wear neck scarves during the winter. Head scarves or coverings are required in some religious establishments. It would be wise to research this in advance and be prepared to take something with you if you plan to visit religious places. Wearing a headscarf incorrectly will signal that you are a tourist, and local people may be offended and feel that you are appropriating their customs. If you do not normally wear a headscarf, it may be better to only wear one when it is required.\"}, {\"编号\": 4, \"标题\": \"Avoid US brand name clothing with easily readable names (e.g.\", \"描述\": \", Nike, Gap, Abercrombie, etc.). In fact, don't wear any slogans (like \\\"Virginia is for lovers\\\") as that will tie you to a specific place. Notoriously American brands are becoming more popular outside of the US due to globalization. However, it's still a good idea to stick to non-slogan clothing.\"}, {\"编号\": 5, \"标题\": \"Dress a little nicer than usual.\", \"描述\": \"Casual dress is not as common outside the USA. You will fit in better in most places if you wear long pants or skirts and buttoned shirts or blouses rather than sneakers, sweatshirts, t-shirts, jeans, or shorts -- especially athletic shorts. Blue jeans are not acceptable in all situations. Instead, pack versatile \\\"casual Friday\\\" business attire. Shorts are best avoided by all adults, especially women, except for hiking and similar activities. In many countries, adults wearing shorts are seen as silly, uncouth, half-naked, or worse. Use your eyes to adapt yourself to the finer points of personal appearance and grooming. Look around and see whether people tuck their shirts in or leave them hanging out. Sometimes this differs for men and women in the same country. In hot weather where you're tempted to wear shorts, consider a lightweight long sleeve shirt and linen pants instead. They may be more appropriate and will help limit sun exposure.\"}, {\"编号\": 6, \"标题\": \"Dress appropriately for the local weather.\", \"描述\": \"Shorts and a t-shirt in cool climates (or wintertime) are a clear sign that you are not in touch with the local weather. Many Americans also tend to wear technical outdoor gear, such as down jackets and ski jackets, as casual winter outerwear. This is not common in most countries, even very cold ones. More formal coats of wool, fur, or leather are de rigueur. If you have one or are willing to buy one, bring it.\"}, {\"编号\": 7, \"标题\": \"Camouflage.\", \"描述\": \"What colors do the locals wear? Mostly black and other neutral shades, like in London, or bright, bold colors like in the Caribbean? Wear colors that you see the locals wearing. Folks in Paris, London, and other European capitals tend to wear lots of black, and as a tourist, you tend to blend in if you’re wearing it, too. Your hot pink sweater vest or bright blue collared shirt might be fashionable in Minneapolis, but it won't fly in Budapest. In tropical climes, keep in mind that local modes of dress may still be less casual than you expect - so a t-shirt and loud board shorts may still look silly. Check travel forums and photos online to get a feel for what the locals wear. In SE Asia any shirt with a collar is preferable to a T shirt.\"}, {\"编号\": 8, \"标题\": \"Leave your baseball hats, backpack, fanny pack and water bottles at home.\", \"描述\": \"Baseball caps and fanny packs scream \\\"American!\\\" Besides,\\\"fanny\\\" means something entirely different in some places, not to mention how unsafe these packs are. It's best to not carry bags of any kind, with your personal effects concealed about your person in pockets and on lanyards. A purse or tote bag, bought locally, may also work. If you are worried about getting sun in your eyes then wear sunglasses instead of a baseball cap.\"}, {\"编号\": 9, \"标题\": \"Be careful about socks.\", \"描述\": \"In some countries like Brazil, avoid wearing shorts with black socks - most people wear white socks and clothes that go with them. And most important, they don't pull the socks up to their knees like football players. In many countries, socks are never worn with shorts at all. If you plan to walk a lot where it's warm (like Spain) and want to wear shorts and socks, choose short socks that aren't visible above the tops of your shoes.\"}, {\"编号\": 10, \"标题\": \"Avoid the stereotypical nylon cargo pants and travel shirt.\", \"描述\": \"While they may dry quickly and offer appealing functionality, avoid these unless you're trekking, rafting, or otherwise truly out in the wilderness. If you're simply sightseeing in a developed area with plenty of residents, it's almost guaranteed that the residents will find you comical at best and be offended at worst. Nothing will set you apart faster. Thankfully, it is possible to obtain clothing that offers the technical advantages of quick-dry nylon in styles that are unobtrusive.\"}, {\"编号\": 11, \"标题\": \"Wear the same swimwear as the locals.\", \"描述\": \"In many countries it is common for men to wear Speedos on the beach or at the pool. In some European countries, like France, men are even required by law to wear a Speedo in public pools. Wearing a swim short is forbidden. Also, wearing a swimming cap is required for both men and women in some countries.\"}]}, {\"编号\": 2, \"标题\": \"Food\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take whatever condiments they give you.\", \"描述\": \"Requesting typical US condiments (ketchup, salt, pepper, etc.) is a sure giveaway that you are an American tourist. Use the typical condiments in your host country, and if you don't like them or can't bear to eat without your American condiments, bring your own. Take small packets with you to use rather than insisting that the restaurant supply you with it.\"}, {\"编号\": 2, \"标题\": \"Give up the ice.\", \"描述\": \"In many parts of the world, you will be served your drinks with little or no ice - much less than you're accustomed to in the US. Of course, if you want ice in your drink because that's how you prefer it and you're paying for it, you're perfectly entitled to ask for it, but the point of this article is to help you avoid being labeled as an American, and requesting ice is a definite giveaway. What's more, be warned the tap water of some other countries isn't as safe as the water back home. Your beverage may be made with filtered or sterilized water, but often the ice is not. You can get a bad case of food poisoning from drinking safe bottled beverages with unsafe ice.\"}, {\"编号\": 3, \"标题\": \"Eat local food.\", \"描述\": \"Many American tourists visit US chain restaurants for every meal, afraid to dabble in the local cuisine, but becoming a regular at the local McDonald's and Pizza Hut will tip everyone off that you're an American really quickly. You'll also deprive yourself of a fantastic window into the local culture. Don't be scared: if your host is eating it, it won't harm you. Let your host or waitress advise you about local specialties. And don't ever spit out the food you're given!\"}, {\"编号\": 4, \"标题\": \"Use local table manners.\", \"描述\": \"In Europe, a fork and knife are used differently than in the US. If you are right-handed, eat with the fork in the left hand and the knife in the right. Europeans cut each bite individually with the knife in the right hand and the fork in the left hand, and rest their arms midway between wrist and elbow. The elbow should stay off the table. Also, don't rest your arm in between yourself and your plate. This is considered as rude in some countries.\\nIn some Asian nations chopsticks. It might be more appropriate than a knife and fork.\"}, {\"编号\": 5, \"标题\": \"Order like a local.\", \"描述\": \"In some countries, for instance, a salad is the last item served, not the first. In others, people don't eat what we in the US think of as a \\\"salad\\\".\"}, {\"编号\": 6, \"标题\": \"Don't request decaf unless you can see in the menu that it is offered.\", \"描述\": \"\"}, {\"编号\": 7, \"标题\": \"Don't ask for a seat in the \\\"non-smoking\\\" section, unless you already know there is one.\", \"描述\": \"In some European countries there won't be one as it is illegal to smoke indoors in a public area. Alternatively, some places won't actually have a non-smoking area. If this is the case either try to live with the smoke or move outside. Don't kick up a fuss.\"}, {\"编号\": 8, \"标题\": \"Avoid walking down the street while eating food; this is against proper etiquette in most countries.\", \"描述\": \"\"}, {\"编号\": 9, \"标题\": \"Many restaurants have English menus available, but learn how to politely ask for one using the local language.\", \"描述\": \"\"}, {\"编号\": 10, \"标题\": \"Don't ask for tap water.\", \"描述\": \"You will get grumpy stares. Accept the fact that you are going to get mineral water, with or without gas.\"}]}, {\"编号\": 3, \"标题\": \"Behavior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep the map out of sight.\", \"描述\": \"Pulling out and looking at your map in a public space is a no-no. Study it before you leave your hotel, and if you do need to consult your map, step into a store or any other less public place. Have the maps pre-folded so they may be easily accessed and read. The same goes for other items:\\nIf you must use a dictionary to translate a sign or menu, be discreet. For example, copy down the words of the sign and move aside to a less public place to work out the translation. Or copy some basic words in a notebook which you can easily pull out at dinner.\\nIf you must consult a guidebook, keep it wrapped in a newspaper or novel. You may want to wrap the cover in brown paper before leaving home. You may wish to remove the pages detailing the day's destinations from your guidebook ahead of time, staple or paperclip them, and simply carry them as a sheaf of pages.\\nDon't carry US newspapers, magazines or books in plain view. Pick up a local/regional magazine or the local newspaper.\\nJust like in the US, most tourist friendly museums have literature in multiple languages. Look for the UK flag on them instead of an American flag.\"}, {\"编号\": 2, \"标题\": \"Learn about the history, culture and politics.\", \"描述\": \"Try to find information online or in guidebooks. At least know what country you're going to, what language they speak and the name of their capital. Study the map in advance and learn about geography. (Thinking Copenhagen is in the Netherlands or Europe is a country is the fastest way to pick out an American tourist.)\"}, {\"编号\": 3, \"标题\": \"Be quiet!\", \"描述\": \"Many Americans are recognized for being louder than is customary in other parts of the world. Large arm and hand movements and boisterous behavior should be avoided until you know how the locals act. Adults in many non-American cultures use lower voices in public places. Either way, you're always better off being a little more reserved and quiet, at least for starters, than blasting onto a foreign scene with your vitality and making the wrong impression.\"}, {\"编号\": 4, \"标题\": \"Don't brag or be showy.\", \"描述\": \"When you pull things out of your bag in public to show your friends or family what you purchased, you might as well yell \\\"I have money and I'm ready to spend it, unless you want to take it from me against my will!\\\"\"}, {\"编号\": 5, \"标题\": \"Avoid talking about the local people and culture.\", \"描述\": \"Something as seemingly harmless as \\\"Oh, I just love the scarves here!\\\" will mark you as a tourist. And don't assume people can't understand what you're saying, just because you said it in English. In many parts of the world, people are taught to speak English along with their native language.\"}, {\"编号\": 6, \"标题\": \"Mind your personal space.\", \"描述\": \"Not every country is as \\\"spacious\\\" as the US (unless you're in New York City, where space is at a premium). When you're at a counter, for example, don't spread out your arms. When you're sitting down on the bus or train, don't stretch out your legs in a way that might get in someone's way. Be careful about physical contact. Get an idea of what is acceptable, and mind local customs, such as not touching the head or feet in most of South Asia. Don't get freaked out by the person in line behind you being very close, and if you leave too much room between you and the person in front of you, expect someone to step in to the space.\"}, {\"编号\": 7, \"标题\": \"Don't chew a lot of gum.\", \"描述\": \"It's just not very common outside of the US, and even within the US, it's a breach of etiquette under some circumstances.\"}, {\"编号\": 8, \"标题\": \"Don't wear your camera around your neck.\", \"描述\": \"When traveling to a foreign country, you are bound to take pictures. However, having a camera strap and wearing it around your neck for easy access is a sure way to look like a tourist. If you can, keep it in a pocket or in a purse and pull it out when needed.\"}, {\"编号\": 9, \"标题\": \"Try to speak the language.\", \"描述\": \"If you're going to a country that speaks a different language, why not try to make an effort to speak the local language? It's a sign of respect and appreciation of the local culture. Learn a few basic words like \\\"Hello\\\", \\\"Please\\\" and \\\"Thank you\\\". Nobody will mind if your accent is not perfect; the fact that you've been willing to speak their language, even when you could well have spoken yours, is a thing that many people appreciate in tourists. While you are at it, learn the words for some foods that you like, and the ones that you don't like. It makes eating out much less scary.\"}, {\"编号\": 10, \"标题\": \"Don't just stick your hand out.\", \"描述\": \"Shake hands with caution. In the west, the handshake is an acceptable greeting. In Thailand, handshakes are reserved for business with Westerners. The preferred greeting is the wai, hands pressed together in prayer position in front of the chin with a slight nod. In India the handshake is becoming common, but you must greet the eldest or most important person present first and work your way down, and shaking a woman's hand may be unacceptable. Your take-away message here? Do some research on etiquette and learn how to respectfully greet your hosts.\"}, {\"编号\": 11, \"标题\": \"Research and observe \\\"manners\\\" and \\\"mannerisms\\\" or lack thereof.\", \"描述\": \"In some countries, merely saying \\\"excuse me,\\\" \\\"I'm sorry\\\" or \\\"Please\\\" will mark you as a tourist.\"}], \"小提示\": [\"If you are traveling alone, especially a woman, buy the local newspaper and keep it under your arm when walking, or open it if on a bus or train.\\n\", \"Take your time. Slow down, the pace of life in most other countries is slower. You will also make fewer mistakes, like getting on the wrong train, if you give yourself a little more time.\\n\", \"Have the basic phrases of the language down.\\n\"], \"注意事项\": [\"Don't wear a fanny pack. A pickpocket could easily unzip the fanny pack and take out the contents without you being aware.\\n\", \"Be careful with backpacks, if you insist on carrying one at all. Thieves have been known to distract you, while an accomplice will slice open the bottom of your backpack with a box cutter and scoop up your belongings.\\n\", \"Do not give money to beggars and urchins. Your money will frequently go to enrich criminals who keep beggars in involuntary servitude. Should your conscience demand you do something for these people, ask around for local charities to donate to.\\n\", \"It is best to wear your personal items such as money, ID, passport, credit card, etc. close to your body. You may not feel someone pulling objects out of your pocket. Inner pockets, or pockets on the front are easier to guard. Zippered or buttoned pockets are also preferable.\\n\", \"Don't feel ashamed of being an American. You should feel proud of your heritage, regardless of if you have to keep yourself from showing it. Accept in yourself all the qualities that you strive to accept in others.\\n\", \"In many parts of the middle east, when you visit the outdoor marketplaces or bazaars the natives will pretend not to speak English as a way to discourage you from haggling. It is commonplace for natives to haggle, however, and you will not be seen as a \\\"champion of small businesses\\\" as much as a \\\"moron\\\" if you give in to this. If they type a price on a calculator or phone, or write it down on paper, it generally makes sense just to walk away. Often, if you start to walk away the price will very quickly go down. And if you can help it, have a native instruct you as to what is or is not reasonable behavior on the salesman's part.\\n\", \"Keep your passport in a safe or other secure location unless local laws require foreigners to carry passports at all times. Otherwise, do not carry it unless you are in transit - and as noted above, keep it close to your person, not in a purse or bag. Carry another form of ID for purposes of identification. If your passport is stolen, several days of your trip will go towards the difficult process of obtaining a new one from the nearest embassy or consulate.\\n\", \"Distribute your cash, credit cards, and other valuables about your person. Keep no more in your wallet than you're willing to part with! Keep a small amount of cash in a wallet for easy access, and carry the rest unobtrusively - in a money belt or other money carrier. If you are accosted, hand over your wallet without question - don't even say anything. Most thieves will leave quickly if you give them something; resistance will gain you nothing but trouble.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,104 | How to Avoid Looking Nervous | 1. Looking the Part
1-1. Realize you don't look as nervous as you feel.
Keep in mind that for the most part, people don't know what is going on inside your head. Although you may be giving off some signs of nervousness, you probably don't look as nervous as you might feel.
Keep in mind the 'spotlight effect' in which you may think others pay more attention to you than they really do, simply because you're seeing the world from your vantage, so it can seem like it is all about you sometimes.
However, if there are 10 people in a room, others may be equally likely to attend equally to all the other people in the room, meaning you and your nerves won't, in most cases, be paid too much attention.
1-2. Expand your posture.
Sometimes called power posing, those who show an expanded posture actually come to feel more powerful and are seen as being more confident in the eyes of others. This is the idea of 'faking it until you make it' – and studies show that it can work to help you seem and feel more confident and therefore less nervous.
To expand your posture, extend your arms and/or legs, stick out your chest somewhat, and/or tilt your head back slightly.
If possible, escape to somewhere private, like the bathroom, to engage in this behavior without worrying about others watching you.
If you can't get to a private place, you can still do expand your posture. If you are sitting down, for example, take up more space by extending out your leg on your desk or leaning back and opening up your arms and placing your hands behind your head.
1-3. Engage outwardly.
If you are nervous during a conversation, instead of thinking about your nervousness, concentrate on the other person. Ask her questions such as, what do you think? Or, how do you feel about that? This will help you to concentrate on her rather than yourself.
Be careful not to ask too many questions, however, or this might make you seem nervous and unsure of yourself. When you ask a question, listen carefully and really dig in and try to take her perspective and think about why she might be responding in the particular way that she is. The key is to focus your attention on someone other than yourself.
1-4. Gaze directly.
If you are talking to someone, look at her, don't look past her, or at your shoes, or that nice picture on the wall. There doesn't have to be direct sustained eye contact, but you will look less nervous and more confident if you look at who you are speaking to. Avoiding looking at someone is a sure sign of being nervous.
1-5. Avoid fidgeting.
To avoid looking nervous, you need to keep still. One sign of nervousness is moving around your hands and/or feet slightly; or doing things like curling your hair. To not look nervous, you will need to focus some mental resources on staying relatively still.
1-6. Keep your body still.
Another sign of nervousness is rocking back and forth. Focus instead of staying as still as possible. Imagine yourself as a solid and unmovable pillar. Another way to refrain from rocking is to stand up; it is more difficult to rock when your body isn't in a position to.
1-7. Avoid biting your nails.
People who bite their nails look nervous. If you feel that you need something for your mouth to do in order to release some nervous energy, try chewing on a piece of gum instead. Do so gently or somewhat subtly though, otherwise your excessive chewing will have you looking just as nervous as if you were biting your nails.
1-8. Monitor your appearance.
Your poise, or lack of it, is shown by your physical bearing and the way that you use your hands. There are a number of things that can affect your poise:
Hands clasped behind the back. To counteract this, make an effort to keep your arms at your sides but be sure to keep them relaxed.
Hands held rigidly at the sides. This is going too far in the opposite direction; it will look like you are trying to control your nervous movements. If your arms feel tense, that's a sign that you are holding them to rigidly.
Moving your hands repeatedly in and out of pockets. Focus instead on keeping your hands in one place for several minutes at a time.
Buttoning and unbuttoning your jacket. This is a pointless behavior and will make you look nervous. If you are taking off your jacket, then unbutton it, otherwise leave it alone.
Aimlessly moving your hand to your face or glasses. Keep your hands by your side and away from your face to counteract this.
Toying with your jewelry or an object in your hand. If you make an effort to keep your hands at your side, you won't be able to nervously manipulate objects.
With conscious effort these manifestations of nervousness can be controlled.
2. Thinking Calmly
2-1. Assess what is making you nervous.
Identify the cause of your nervousness. Think about what is happening in your life that might be making you nervous. Sometimes the answer is obvious and is staring you in the face, like when you are nervous before giving a public speech. Other times your nervousness may stem from more subtle or ‘background’ factors, such as when you are waiting to hear the news about whether you got into college, or are waiting to hear about a medical result.
Once you identify the cause, you can begin to think about how to think more calmly about it. For example, if you don’t get into that particular college, you still have a shot at other schools, or you can gain some life experience, take a break and apply again next year.
2-2. Take a breath and relax.
Breathing deeply causes many changes in the body, many of which reduce stress and nervousness. Before you speak, try taking a deep breath or two to see how you feel. You will likely feel less nervous and will then look less nervous, too.
2-3. Work on one thing at a time.
Sometimes we become nervous when we realize how busy we are. Still, we can only efficiently work on one thing at a time. Focus on the task at hand and set clear goals to make progress on it, then once you hit your progress marker, move on to the next task.
Keep in mind that not all tasks are equally time sensitive. Be sure to prioritize tasks that have the most pressing deadlines.
2-4. Remove yourself from the situation.
If you are nervous for a particular reason and you are having trouble calming down, see if you can appropriately get yourself out of there. Say you need to go to the bathroom or take an important call. This can give you a few minutes to cool off and collect yourself away from others.
3. Calming Down
3-1. Relax your muscles.
Nervousness can cause you to tense up your body. Counteract this by relaxing your muscles with a technique called Progressive Muscle Relaxation (PMR) Keep in mind that you should do this in a private place or it may look odd:
First, take a slow and deep breath and then make a certain muscle group in your body, such as those in your neck, tense. To tense your muscles, use them and squeeze in hard for 5 seconds. It is OK to feel a bit of discomfort and for you to be shaking some.
Be careful not to squeeze too hard; stop immediately if you feel an intense shooting pain.
Then, exhale slowly and completely relax the muscles in that group; release all the tension and let the muscles rest. Your muscles in the group you are working should feel loose and at ease. Focus on noticing the difference between how your muscles feel when they are tense and when they are relaxed.
Stay in your relaxed state for 15-20 seconds then move on to another muscle group
3-2. Get some exercise.
Regular physical exercise can help improve your mood and make you feel more relaxed. So, find your preferred method of exercising, be it, going to the gym, running around the track, or going for a nice long walk, and stick to it!
To help you maintain your motivation, try listening to some upbeat music while you workout.
3-3. Engage in a relaxation technique.
There are a number of different ways to calm your mind, which will help you to look less nervous. Keep in mind, though, that engaging in some of these techniques may make you seem nervous in light of the fact that you are using the technique. If you don’t want others to know you are nervous, it may be best to do any technique that may compromise how you are feeling, in private.
Breath deeply through your nose, count five seconds, then slowly exhale through your mouth over five seconds. Continue with this exercise until you feel calmed down. You will then look less nervous.
Try thinking about something else that makes you feel calm and less nervous. Think about a supportive loved one, your happy dog, or whatever else may bring some peace and calm to you.
Visualize a calm and peaceful scene. Imagine a very calm beach. The waves are gently unfolding out onto the pebbles, making a trickling sound as the water retreats back to the ocean. A seagull flies by overhead squawking softly. The wind blows gently. Imagine this as deeply as possible and embrace the calmness it brings.
3-4. Practice mindfulness.
To be mindful is to direct your attention to the present moment and to accept it without evaluating or judging it. Mindfulness is effective for reducing anxieties, which can then help you avoid looking nervous. There are a number of different ways to be mindful. You can be mindful of your bodily sensations by noticing, without judgment, the sensations of your body. Notice the ways you itch, or how the air feels on your skin. Start from the top or bottom of your body and work your way all the way through your body. You can also be mindful of your senses. Focus on your senses: your sense of sight, smell, taste, touch, and sound. Do not judge the information coming in through your senses; let it come through and pass. Or, you can be mindful of your emotions. Label your emotions as you feel them: “fear”, “anxiety”, “nervousness”. Do not judge them, just observe and experience them and let them go.
3-5. Try meditation.
Meditation involves quieting your mind and being in the present moment. When you meditate, you come to regulate your emotions better. This can help you to stay and look calm instead of nervous. There are different ways to meditate, and although meditation techniques will take practice to learn, and you may most easily learn from an expert, you can try on your own as well: Try guided meditation. Using as many of your five sense as possible, conjure up a calming image or scene in your mind. You can also try mantra meditation. Silently repeat a word or phrase in your mind. This will help you to focus your mind and remove unwanted anxiety-provoking thoughts.
Tips
Don't wring your hands or play with your hair. Some people do these things without even realizing it.
Plan ahead when you know you are doing something that makes you nervous. Know it is going to happen so you can be prepared for it.
Practice in front of a mirror if you are attempting a speech of some sort.
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"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Looking the Part\\n1-1. Realize you don't look as nervous as you feel.\\nKeep in mind that for the most part, people don't know what is going on inside your head. Although you may be giving off some signs of nervousness, you probably don't look as nervous as you might feel.\\nKeep in mind the 'spotlight effect' in which you may think others pay more attention to you than they really do, simply because you're seeing the world from your vantage, so it can seem like it is all about you sometimes.\\nHowever, if there are 10 people in a room, others may be equally likely to attend equally to all the other people in the room, meaning you and your nerves won't, in most cases, be paid too much attention.\\n1-2. Expand your posture.\\nSometimes called power posing, those who show an expanded posture actually come to feel more powerful and are seen as being more confident in the eyes of others. This is the idea of 'faking it until you make it' – and studies show that it can work to help you seem and feel more confident and therefore less nervous. \\nTo expand your posture, extend your arms and/or legs, stick out your chest somewhat, and/or tilt your head back slightly.\\nIf possible, escape to somewhere private, like the bathroom, to engage in this behavior without worrying about others watching you.\\nIf you can't get to a private place, you can still do expand your posture. If you are sitting down, for example, take up more space by extending out your leg on your desk or leaning back and opening up your arms and placing your hands behind your head.\\n1-3. Engage outwardly.\\nIf you are nervous during a conversation, instead of thinking about your nervousness, concentrate on the other person. Ask her questions such as, what do you think? Or, how do you feel about that? This will help you to concentrate on her rather than yourself.\\nBe careful not to ask too many questions, however, or this might make you seem nervous and unsure of yourself. When you ask a question, listen carefully and really dig in and try to take her perspective and think about why she might be responding in the particular way that she is. The key is to focus your attention on someone other than yourself.\\n1-4. Gaze directly.\\nIf you are talking to someone, look at her, don't look past her, or at your shoes, or that nice picture on the wall. There doesn't have to be direct sustained eye contact, but you will look less nervous and more confident if you look at who you are speaking to. Avoiding looking at someone is a sure sign of being nervous.\\n1-5. Avoid fidgeting.\\nTo avoid looking nervous, you need to keep still. One sign of nervousness is moving around your hands and/or feet slightly; or doing things like curling your hair. To not look nervous, you will need to focus some mental resources on staying relatively still.\\n1-6. Keep your body still.\\nAnother sign of nervousness is rocking back and forth. Focus instead of staying as still as possible. Imagine yourself as a solid and unmovable pillar. Another way to refrain from rocking is to stand up; it is more difficult to rock when your body isn't in a position to.\\n1-7. Avoid biting your nails.\\nPeople who bite their nails look nervous. If you feel that you need something for your mouth to do in order to release some nervous energy, try chewing on a piece of gum instead. Do so gently or somewhat subtly though, otherwise your excessive chewing will have you looking just as nervous as if you were biting your nails.\\n1-8. Monitor your appearance.\\nYour poise, or lack of it, is shown by your physical bearing and the way that you use your hands. There are a number of things that can affect your poise:\\nHands clasped behind the back. To counteract this, make an effort to keep your arms at your sides but be sure to keep them relaxed.\\nHands held rigidly at the sides. This is going too far in the opposite direction; it will look like you are trying to control your nervous movements. If your arms feel tense, that's a sign that you are holding them to rigidly.\\nMoving your hands repeatedly in and out of pockets. Focus instead on keeping your hands in one place for several minutes at a time.\\nButtoning and unbuttoning your jacket. This is a pointless behavior and will make you look nervous. If you are taking off your jacket, then unbutton it, otherwise leave it alone.\\nAimlessly moving your hand to your face or glasses. Keep your hands by your side and away from your face to counteract this.\\nToying with your jewelry or an object in your hand. If you make an effort to keep your hands at your side, you won't be able to nervously manipulate objects.\\nWith conscious effort these manifestations of nervousness can be controlled.\\n2. Thinking Calmly\\n2-1. Assess what is making you nervous.\\nIdentify the cause of your nervousness. Think about what is happening in your life that might be making you nervous. Sometimes the answer is obvious and is staring you in the face, like when you are nervous before giving a public speech. Other times your nervousness may stem from more subtle or ‘background’ factors, such as when you are waiting to hear the news about whether you got into college, or are waiting to hear about a medical result.\\nOnce you identify the cause, you can begin to think about how to think more calmly about it. For example, if you don’t get into that particular college, you still have a shot at other schools, or you can gain some life experience, take a break and apply again next year.\\n2-2. Take a breath and relax.\\nBreathing deeply causes many changes in the body, many of which reduce stress and nervousness. Before you speak, try taking a deep breath or two to see how you feel. You will likely feel less nervous and will then look less nervous, too.\\n2-3. Work on one thing at a time.\\nSometimes we become nervous when we realize how busy we are. Still, we can only efficiently work on one thing at a time. Focus on the task at hand and set clear goals to make progress on it, then once you hit your progress marker, move on to the next task.\\nKeep in mind that not all tasks are equally time sensitive. Be sure to prioritize tasks that have the most pressing deadlines.\\n2-4. Remove yourself from the situation.\\nIf you are nervous for a particular reason and you are having trouble calming down, see if you can appropriately get yourself out of there. Say you need to go to the bathroom or take an important call. This can give you a few minutes to cool off and collect yourself away from others.\\n3. Calming Down\\n3-1. Relax your muscles.\\nNervousness can cause you to tense up your body. Counteract this by relaxing your muscles with a technique called Progressive Muscle Relaxation (PMR) Keep in mind that you should do this in a private place or it may look odd:\\nFirst, take a slow and deep breath and then make a certain muscle group in your body, such as those in your neck, tense. To tense your muscles, use them and squeeze in hard for 5 seconds. It is OK to feel a bit of discomfort and for you to be shaking some.\\nBe careful not to squeeze too hard; stop immediately if you feel an intense shooting pain.\\nThen, exhale slowly and completely relax the muscles in that group; release all the tension and let the muscles rest. Your muscles in the group you are working should feel loose and at ease. Focus on noticing the difference between how your muscles feel when they are tense and when they are relaxed.\\nStay in your relaxed state for 15-20 seconds then move on to another muscle group\\n3-2. Get some exercise.\\nRegular physical exercise can help improve your mood and make you feel more relaxed. So, find your preferred method of exercising, be it, going to the gym, running around the track, or going for a nice long walk, and stick to it!\\nTo help you maintain your motivation, try listening to some upbeat music while you workout.\\n3-3. Engage in a relaxation technique.\\nThere are a number of different ways to calm your mind, which will help you to look less nervous. Keep in mind, though, that engaging in some of these techniques may make you seem nervous in light of the fact that you are using the technique. If you don’t want others to know you are nervous, it may be best to do any technique that may compromise how you are feeling, in private.\\nBreath deeply through your nose, count five seconds, then slowly exhale through your mouth over five seconds. Continue with this exercise until you feel calmed down. You will then look less nervous.\\nTry thinking about something else that makes you feel calm and less nervous. Think about a supportive loved one, your happy dog, or whatever else may bring some peace and calm to you.\\nVisualize a calm and peaceful scene. Imagine a very calm beach. The waves are gently unfolding out onto the pebbles, making a trickling sound as the water retreats back to the ocean. A seagull flies by overhead squawking softly. The wind blows gently. Imagine this as deeply as possible and embrace the calmness it brings.\\n3-4. Practice mindfulness.\\nTo be mindful is to direct your attention to the present moment and to accept it without evaluating or judging it. Mindfulness is effective for reducing anxieties, which can then help you avoid looking nervous. There are a number of different ways to be mindful. You can be mindful of your bodily sensations by noticing, without judgment, the sensations of your body. Notice the ways you itch, or how the air feels on your skin. Start from the top or bottom of your body and work your way all the way through your body. You can also be mindful of your senses. Focus on your senses: your sense of sight, smell, taste, touch, and sound. Do not judge the information coming in through your senses; let it come through and pass. Or, you can be mindful of your emotions. Label your emotions as you feel them: “fear”, “anxiety”, “nervousness”. Do not judge them, just observe and experience them and let them go.\\n3-5. Try meditation.\\nMeditation involves quieting your mind and being in the present moment. When you meditate, you come to regulate your emotions better. This can help you to stay and look calm instead of nervous. There are different ways to meditate, and although meditation techniques will take practice to learn, and you may most easily learn from an expert, you can try on your own as well: Try guided meditation. Using as many of your five sense as possible, conjure up a calming image or scene in your mind. You can also try mantra meditation. Silently repeat a word or phrase in your mind. This will help you to focus your mind and remove unwanted anxiety-provoking thoughts.\\nTips\\nDon't wring your hands or play with your hair. Some people do these things without even realizing it.\\nPlan ahead when you know you are doing something that makes you nervous. Know it is going to happen so you can be prepared for it.\\nPractice in front of a mirror if you are attempting a speech of some sort.\\n\", \"简要回答\": \"You may get nervous at times - that sweaty, shaky, hot, miserable feeling. Maybe you're interviewing for a job or waiting to hear about a grade at school. Sometimes it is OK to let others know how you are feeling; they may be supportive and understanding and can perhaps help. However, other times you don't want others to know that you are nervous. Fortunately, there are a number of ways to hide your nervousness.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Looking the Part\", \"步骤\": [{\"编号\": 1, \"标题\": \"Realize you don't look as nervous as you feel.\", \"描述\": \"Keep in mind that for the most part, people don't know what is going on inside your head. Although you may be giving off some signs of nervousness, you probably don't look as nervous as you might feel.\\nKeep in mind the 'spotlight effect' in which you may think others pay more attention to you than they really do, simply because you're seeing the world from your vantage, so it can seem like it is all about you sometimes.\\nHowever, if there are 10 people in a room, others may be equally likely to attend equally to all the other people in the room, meaning you and your nerves won't, in most cases, be paid too much attention.\"}, {\"编号\": 2, \"标题\": \"Expand your posture.\", \"描述\": \"Sometimes called power posing, those who show an expanded posture actually come to feel more powerful and are seen as being more confident in the eyes of others. This is the idea of 'faking it until you make it' – and studies show that it can work to help you seem and feel more confident and therefore less nervous. \\nTo expand your posture, extend your arms and/or legs, stick out your chest somewhat, and/or tilt your head back slightly.\\nIf possible, escape to somewhere private, like the bathroom, to engage in this behavior without worrying about others watching you.\\nIf you can't get to a private place, you can still do expand your posture. If you are sitting down, for example, take up more space by extending out your leg on your desk or leaning back and opening up your arms and placing your hands behind your head.\"}, {\"编号\": 3, \"标题\": \"Engage outwardly.\", \"描述\": \"If you are nervous during a conversation, instead of thinking about your nervousness, concentrate on the other person. Ask her questions such as, what do you think? Or, how do you feel about that? This will help you to concentrate on her rather than yourself.\\nBe careful not to ask too many questions, however, or this might make you seem nervous and unsure of yourself. When you ask a question, listen carefully and really dig in and try to take her perspective and think about why she might be responding in the particular way that she is. The key is to focus your attention on someone other than yourself.\"}, {\"编号\": 4, \"标题\": \"Gaze directly.\", \"描述\": \"If you are talking to someone, look at her, don't look past her, or at your shoes, or that nice picture on the wall. There doesn't have to be direct sustained eye contact, but you will look less nervous and more confident if you look at who you are speaking to. Avoiding looking at someone is a sure sign of being nervous.\"}, {\"编号\": 5, \"标题\": \"Avoid fidgeting.\", \"描述\": \"To avoid looking nervous, you need to keep still. One sign of nervousness is moving around your hands and/or feet slightly; or doing things like curling your hair. To not look nervous, you will need to focus some mental resources on staying relatively still.\"}, {\"编号\": 6, \"标题\": \"Keep your body still.\", \"描述\": \"Another sign of nervousness is rocking back and forth. Focus instead of staying as still as possible. Imagine yourself as a solid and unmovable pillar. Another way to refrain from rocking is to stand up; it is more difficult to rock when your body isn't in a position to.\"}, {\"编号\": 7, \"标题\": \"Avoid biting your nails.\", \"描述\": \"People who bite their nails look nervous. If you feel that you need something for your mouth to do in order to release some nervous energy, try chewing on a piece of gum instead. Do so gently or somewhat subtly though, otherwise your excessive chewing will have you looking just as nervous as if you were biting your nails.\"}, {\"编号\": 8, \"标题\": \"Monitor your appearance.\", \"描述\": \"Your poise, or lack of it, is shown by your physical bearing and the way that you use your hands. There are a number of things that can affect your poise:\\nHands clasped behind the back. To counteract this, make an effort to keep your arms at your sides but be sure to keep them relaxed.\\nHands held rigidly at the sides. This is going too far in the opposite direction; it will look like you are trying to control your nervous movements. If your arms feel tense, that's a sign that you are holding them to rigidly.\\nMoving your hands repeatedly in and out of pockets. Focus instead on keeping your hands in one place for several minutes at a time.\\nButtoning and unbuttoning your jacket. This is a pointless behavior and will make you look nervous. If you are taking off your jacket, then unbutton it, otherwise leave it alone.\\nAimlessly moving your hand to your face or glasses. Keep your hands by your side and away from your face to counteract this.\\nToying with your jewelry or an object in your hand. If you make an effort to keep your hands at your side, you won't be able to nervously manipulate objects.\\nWith conscious effort these manifestations of nervousness can be controlled.\"}]}, {\"编号\": 2, \"标题\": \"Thinking Calmly\", \"步骤\": [{\"编号\": 1, \"标题\": \"Assess what is making you nervous.\", \"描述\": \"Identify the cause of your nervousness. Think about what is happening in your life that might be making you nervous. Sometimes the answer is obvious and is staring you in the face, like when you are nervous before giving a public speech. Other times your nervousness may stem from more subtle or ‘background’ factors, such as when you are waiting to hear the news about whether you got into college, or are waiting to hear about a medical result.\\nOnce you identify the cause, you can begin to think about how to think more calmly about it. For example, if you don’t get into that particular college, you still have a shot at other schools, or you can gain some life experience, take a break and apply again next year.\"}, {\"编号\": 2, \"标题\": \"Take a breath and relax.\", \"描述\": \"Breathing deeply causes many changes in the body, many of which reduce stress and nervousness. Before you speak, try taking a deep breath or two to see how you feel. You will likely feel less nervous and will then look less nervous, too.\"}, {\"编号\": 3, \"标题\": \"Work on one thing at a time.\", \"描述\": \"Sometimes we become nervous when we realize how busy we are. Still, we can only efficiently work on one thing at a time. Focus on the task at hand and set clear goals to make progress on it, then once you hit your progress marker, move on to the next task.\\nKeep in mind that not all tasks are equally time sensitive. Be sure to prioritize tasks that have the most pressing deadlines.\"}, {\"编号\": 4, \"标题\": \"Remove yourself from the situation.\", \"描述\": \"If you are nervous for a particular reason and you are having trouble calming down, see if you can appropriately get yourself out of there. Say you need to go to the bathroom or take an important call. This can give you a few minutes to cool off and collect yourself away from others.\"}]}, {\"编号\": 3, \"标题\": \"Calming Down\", \"步骤\": [{\"编号\": 1, \"标题\": \"Relax your muscles.\", \"描述\": \"Nervousness can cause you to tense up your body. Counteract this by relaxing your muscles with a technique called Progressive Muscle Relaxation (PMR) Keep in mind that you should do this in a private place or it may look odd:\\nFirst, take a slow and deep breath and then make a certain muscle group in your body, such as those in your neck, tense. To tense your muscles, use them and squeeze in hard for 5 seconds. It is OK to feel a bit of discomfort and for you to be shaking some.\\nBe careful not to squeeze too hard; stop immediately if you feel an intense shooting pain.\\nThen, exhale slowly and completely relax the muscles in that group; release all the tension and let the muscles rest. Your muscles in the group you are working should feel loose and at ease. Focus on noticing the difference between how your muscles feel when they are tense and when they are relaxed.\\nStay in your relaxed state for 15-20 seconds then move on to another muscle group\"}, {\"编号\": 2, \"标题\": \"Get some exercise.\", \"描述\": \"Regular physical exercise can help improve your mood and make you feel more relaxed. So, find your preferred method of exercising, be it, going to the gym, running around the track, or going for a nice long walk, and stick to it!\\nTo help you maintain your motivation, try listening to some upbeat music while you workout.\"}, {\"编号\": 3, \"标题\": \"Engage in a relaxation technique.\", \"描述\": \"There are a number of different ways to calm your mind, which will help you to look less nervous. Keep in mind, though, that engaging in some of these techniques may make you seem nervous in light of the fact that you are using the technique. If you don’t want others to know you are nervous, it may be best to do any technique that may compromise how you are feeling, in private.\\nBreath deeply through your nose, count five seconds, then slowly exhale through your mouth over five seconds. Continue with this exercise until you feel calmed down. You will then look less nervous.\\nTry thinking about something else that makes you feel calm and less nervous. Think about a supportive loved one, your happy dog, or whatever else may bring some peace and calm to you.\\nVisualize a calm and peaceful scene. Imagine a very calm beach. The waves are gently unfolding out onto the pebbles, making a trickling sound as the water retreats back to the ocean. A seagull flies by overhead squawking softly. The wind blows gently. Imagine this as deeply as possible and embrace the calmness it brings.\"}, {\"编号\": 4, \"标题\": \"Practice mindfulness.\", \"描述\": \"To be mindful is to direct your attention to the present moment and to accept it without evaluating or judging it. Mindfulness is effective for reducing anxieties, which can then help you avoid looking nervous. There are a number of different ways to be mindful. You can be mindful of your bodily sensations by noticing, without judgment, the sensations of your body. Notice the ways you itch, or how the air feels on your skin. Start from the top or bottom of your body and work your way all the way through your body. You can also be mindful of your senses. Focus on your senses: your sense of sight, smell, taste, touch, and sound. Do not judge the information coming in through your senses; let it come through and pass. Or, you can be mindful of your emotions. Label your emotions as you feel them: “fear”, “anxiety”, “nervousness”. Do not judge them, just observe and experience them and let them go.\"}, {\"编号\": 5, \"标题\": \"Try meditation.\", \"描述\": \"Meditation involves quieting your mind and being in the present moment. When you meditate, you come to regulate your emotions better. This can help you to stay and look calm instead of nervous. There are different ways to meditate, and although meditation techniques will take practice to learn, and you may most easily learn from an expert, you can try on your own as well: Try guided meditation. Using as many of your five sense as possible, conjure up a calming image or scene in your mind. You can also try mantra meditation. Silently repeat a word or phrase in your mind. This will help you to focus your mind and remove unwanted anxiety-provoking thoughts.\"}], \"小提示\": [\"Don't wring your hands or play with your hair. Some people do these things without even realizing it.\\n\", \"Plan ahead when you know you are doing something that makes you nervous. Know it is going to happen so you can be prepared for it.\\n\", \"Practice in front of a mirror if you are attempting a speech of some sort.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,105 | How to Avoid Loose Skin | 1. Keeping Skin Firm
1-1. Eat a healthy, well-balanced diet high in protein and antioxidants.
Eat fresh vegetables, fruits, whole grains, and lean meats instead of processed foods. Protein contains collagen and elastin, which both make your skin firm. Antioxidants, meanwhile, can help heal aging caused by sun damage.
Good sources of protein include eggs, dairy, beans, tofu, seeds, and fish.
Antioxidants like Vitamin C, Vitamin A, and biotin (Vitamin B7) are found in fruits and vegetables, such as tomatoes, carrots, oranges, and leafy greens. You can also take supplements, although your body may absorb them better from food.
Lean meats, like turkey, chicken, and fish, are a good source of both protein and antioxidants like selenium.
For example, you might eat scrambled eggs and an orange for breakfast, a spinach salad and cottage cheese for lunch, and grilled salmon with salsa for dinner.
1-2. Drink plenty of water every day.
Water will keep your skin elastic and plump. Men should drink about 15.5 cups (3.7 l) and women should drink about 11.5 cups (2.7 l) of water per day. To make sure you get enough water, carry a bottle with you throughout the day.
Remember to drink water both before and after exercising.
If you're dehydrated, your body loses both water and electrolytes, both of which can help keep your skin tight and smooth. Try eating a banana with a glass of water for a healthy boost in electrolytes. Do not drink sports drinks, which are high in sugar.
1-3. Exfoliate your skin.
Exfoliation can improve circulation, which may keep your skin healthy and firm. In the shower, scrub your body with exfoliating gloves or a boar brush. For your face, use a facial scrub after washing it with a cleanser.
Ask your doctor for a referral to a dermatologist or look for one through the American Academy of Dermatology: https://www.aad.org/find-a-derm.
Exfoliating too often can cause skin damage. Start by exfoliating once a week. After a few months, you can exfoliate 2 or 3 times a week.
For more dramatic results, visit your dermatologist for a chemical peel or microdermabrasion. These should only be done once every few months.
1-4. Quit smoking.
Smoking may make your skin less elastic, contributing to looser skin. If you are a smoker, talk to your doctor about quitting. Your doctor may recommend a nicotine patch or medication to help you quit.
2. Plumping Skin During Weight Loss
2-1. Lose weight slowly.
If you lose too much weight at once, you might have more excess skin than you would if you lost weight slowly. Aim to lose no more than 1–2 pounds (0.45–0.91 kg) per week.
To lose 1 pound a week, you must burn 3,500 calories a week. You can reach this goal by cutting out 500 calories from your diet every day.
2-2. Keep your total body fat between 14-22%.
This is a healthy range of body fat. Keeping a little bit of fat on the body will help plump up any skin left over from weight loss. Visit a doctor or personal trainer to learn your body fat percentage.
2-3. Build muscle to fill out skin.
Building muscle will also improve your chances of losing more weight. To build muscle most efficiently, you can either do fewer reps with heavier weights or more reps with lighter weights.
Good weight lifting moves include deadlifts, bench presses, and bicep curls.
Body weight exercises can also be useful. You can do crunches, leg lifts, and flutter kicks.
3. Preventing Signs of Aging
3-1. Wear sunscreen with at least 30 SPF every day.
Apply the sunscreen to your face and body 15 minutes before going outside. Reapply after 2 hours of sun exposure. To provide extra protection against the sun, wear a hat with a brim. Avoid spending too much time outside between 10 am and 3 pm, when the sun is the brightest.
3-2. Apply a moisturizer to your face and neck twice a day.
Moisturizing is essential to keep skin firm and smooth as you age. Put on a cream or gel every morning and night after you wash your face. Look for moisturizing ingredients, such as:
Aloe vera
Hyaluronic acid
Soy protein
Vitamin C
Vitamin E
Vitamin A
3-3. Massage body lotion into the rest of your body daily.
You do not need to moisturize your body as often as your face, but it will keep the skin around your stomach, arms, legs, buttocks, and back tight and smooth. Look for lotions with Vitamins A, B5, C, or E.
Oils and butters, like avocado oil or shea butter, are also great ingredients for your skin.
The best time to put on body lotion is right after a shower because hot water can strip your skin of its natural oils. Apply the lotion over your arms, stomach, legs, and back while your skin is still slightly damp.
3-4. Do facial exercises to reduce jowls.
Some facial exercises may be able to prevent sagging skin around your face. Do these exercises every day after you have applied moisturizer. The moisturizer will prevent you from pulling or tugging your skin.
To exercise your jaw, smile without moving your cheeks. Hold it for a few seconds, then release. Do this 10 times. Once you get good at it, you can try just smiling with one side of your mouth.
To massage your cheeks, smile as broadly as you can. Then place your fingers on the tops of your cheekbones. Push down for 10 seconds before releasing. Do this 5 times.
To prevent neck wattle, hold your neck straight and lean back your head as far as it will go. Once you are in this position, try placing your lower lip over your upper lip. Or, say the letters “O” or “E.” Hold this for 10 seconds. Repeat once a day.
4. Getting Medical Treatment
4-1. Visit a dermatologist to talk about laser skin tightening.
Laser treatments make your skin contract around your face, leading to a tighter appearance. Laser treatments can also boost collagen and elastin fibers in the skin. You may need to get 2 or 3 treatments about a month apart to see results. Find a local dermatologist who offers laser treatments to get a consultation.
Laser treatments can cost anywhere from $500 to $3,500. Your dermatologist may charge per session.
4-2. See a plastic surgeon to prevent a saggy neck.
Liposuction and Botox can both be used on your neck to prevent loose folds from developing. If you want a non-surgical option, you may be able to get ultrasound treatments to firm up your neck. A plastic surgeon will be able to walk you through your options.
Neck liposuction usually costs between $2,000 to $4,000.
Botox treatments usually cost between $350 to $500.
Ultrasound therapies, such as Ultherapy, can cost anywhere from $2,500 to $5,000.
4-3. Plan for body contouring if you want to lose a significant amount of weight.
If you will be losing more than 50 pounds (23 kg), understand that you may have loose skin afterwards. While little can be done to stop this, you may get body contouring surgery (sometimes known as a tummy tuck) afterwards to remove the skin. Start talking to your doctor early if you worry this will be an issue for you.
It can cost up to $30,000 to contour the entire body. Insurance sometimes covers the surgery, as extra skin can carry health risks, but not always. You may want to start saving money just in case.
You may not be allowed to get body contouring until you have maintained your weight for at least 6 months.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Keeping Skin Firm\\n1-1. Eat a healthy, well-balanced diet high in protein and antioxidants.\\nEat fresh vegetables, fruits, whole grains, and lean meats instead of processed foods. Protein contains collagen and elastin, which both make your skin firm. Antioxidants, meanwhile, can help heal aging caused by sun damage.\\nGood sources of protein include eggs, dairy, beans, tofu, seeds, and fish.\\nAntioxidants like Vitamin C, Vitamin A, and biotin (Vitamin B7) are found in fruits and vegetables, such as tomatoes, carrots, oranges, and leafy greens. You can also take supplements, although your body may absorb them better from food.\\nLean meats, like turkey, chicken, and fish, are a good source of both protein and antioxidants like selenium.\\nFor example, you might eat scrambled eggs and an orange for breakfast, a spinach salad and cottage cheese for lunch, and grilled salmon with salsa for dinner.\\n1-2. Drink plenty of water every day.\\nWater will keep your skin elastic and plump. Men should drink about 15.5 cups (3.7 l) and women should drink about 11.5 cups (2.7 l) of water per day. To make sure you get enough water, carry a bottle with you throughout the day.\\nRemember to drink water both before and after exercising.\\nIf you're dehydrated, your body loses both water and electrolytes, both of which can help keep your skin tight and smooth. Try eating a banana with a glass of water for a healthy boost in electrolytes. Do not drink sports drinks, which are high in sugar.\\n1-3. Exfoliate your skin.\\nExfoliation can improve circulation, which may keep your skin healthy and firm. In the shower, scrub your body with exfoliating gloves or a boar brush. For your face, use a facial scrub after washing it with a cleanser.\\nAsk your doctor for a referral to a dermatologist or look for one through the American Academy of Dermatology: https://www.aad.org/find-a-derm.\\nExfoliating too often can cause skin damage. Start by exfoliating once a week. After a few months, you can exfoliate 2 or 3 times a week.\\nFor more dramatic results, visit your dermatologist for a chemical peel or microdermabrasion. These should only be done once every few months.\\n1-4. Quit smoking.\\nSmoking may make your skin less elastic, contributing to looser skin. If you are a smoker, talk to your doctor about quitting. Your doctor may recommend a nicotine patch or medication to help you quit.\\n2. Plumping Skin During Weight Loss\\n2-1. Lose weight slowly.\\nIf you lose too much weight at once, you might have more excess skin than you would if you lost weight slowly. Aim to lose no more than 1–2 pounds (0.45–0.91 kg) per week.\\nTo lose 1 pound a week, you must burn 3,500 calories a week. You can reach this goal by cutting out 500 calories from your diet every day.\\n2-2. Keep your total body fat between 14-22%.\\nThis is a healthy range of body fat. Keeping a little bit of fat on the body will help plump up any skin left over from weight loss. Visit a doctor or personal trainer to learn your body fat percentage.\\n2-3. Build muscle to fill out skin.\\nBuilding muscle will also improve your chances of losing more weight. To build muscle most efficiently, you can either do fewer reps with heavier weights or more reps with lighter weights.\\nGood weight lifting moves include deadlifts, bench presses, and bicep curls.\\nBody weight exercises can also be useful. You can do crunches, leg lifts, and flutter kicks.\\n3. Preventing Signs of Aging\\n3-1. Wear sunscreen with at least 30 SPF every day.\\nApply the sunscreen to your face and body 15 minutes before going outside. Reapply after 2 hours of sun exposure. To provide extra protection against the sun, wear a hat with a brim. Avoid spending too much time outside between 10 am and 3 pm, when the sun is the brightest.\\n3-2. Apply a moisturizer to your face and neck twice a day.\\nMoisturizing is essential to keep skin firm and smooth as you age. Put on a cream or gel every morning and night after you wash your face. Look for moisturizing ingredients, such as:\\nAloe vera\\nHyaluronic acid\\nSoy protein\\nVitamin C\\nVitamin E\\nVitamin A\\n3-3. Massage body lotion into the rest of your body daily.\\nYou do not need to moisturize your body as often as your face, but it will keep the skin around your stomach, arms, legs, buttocks, and back tight and smooth. Look for lotions with Vitamins A, B5, C, or E.\\nOils and butters, like avocado oil or shea butter, are also great ingredients for your skin.\\nThe best time to put on body lotion is right after a shower because hot water can strip your skin of its natural oils. Apply the lotion over your arms, stomach, legs, and back while your skin is still slightly damp.\\n3-4. Do facial exercises to reduce jowls.\\nSome facial exercises may be able to prevent sagging skin around your face. Do these exercises every day after you have applied moisturizer. The moisturizer will prevent you from pulling or tugging your skin.\\nTo exercise your jaw, smile without moving your cheeks. Hold it for a few seconds, then release. Do this 10 times. Once you get good at it, you can try just smiling with one side of your mouth.\\nTo massage your cheeks, smile as broadly as you can. Then place your fingers on the tops of your cheekbones. Push down for 10 seconds before releasing. Do this 5 times.\\nTo prevent neck wattle, hold your neck straight and lean back your head as far as it will go. Once you are in this position, try placing your lower lip over your upper lip. Or, say the letters “O” or “E.” Hold this for 10 seconds. Repeat once a day.\\n4. Getting Medical Treatment\\n4-1. Visit a dermatologist to talk about laser skin tightening.\\nLaser treatments make your skin contract around your face, leading to a tighter appearance. Laser treatments can also boost collagen and elastin fibers in the skin. You may need to get 2 or 3 treatments about a month apart to see results. Find a local dermatologist who offers laser treatments to get a consultation.\\nLaser treatments can cost anywhere from $500 to $3,500. Your dermatologist may charge per session.\\n4-2. See a plastic surgeon to prevent a saggy neck.\\nLiposuction and Botox can both be used on your neck to prevent loose folds from developing. If you want a non-surgical option, you may be able to get ultrasound treatments to firm up your neck. A plastic surgeon will be able to walk you through your options.\\nNeck liposuction usually costs between $2,000 to $4,000.\\nBotox treatments usually cost between $350 to $500.\\nUltrasound therapies, such as Ultherapy, can cost anywhere from $2,500 to $5,000.\\n4-3. Plan for body contouring if you want to lose a significant amount of weight.\\nIf you will be losing more than 50 pounds (23 kg), understand that you may have loose skin afterwards. While little can be done to stop this, you may get body contouring surgery (sometimes known as a tummy tuck) afterwards to remove the skin. Start talking to your doctor early if you worry this will be an issue for you.\\nIt can cost up to $30,000 to contour the entire body. Insurance sometimes covers the surgery, as extra skin can carry health risks, but not always. You may want to start saving money just in case.\\nYou may not be allowed to get body contouring until you have maintained your weight for at least 6 months.\\n\", \"简要回答\": \"Whether you have lost significant weight or simply worry about aging, you can keep your skin firm and tight with a few lifestyle changes. While it may not be possible to completely prevent loose skin, you can reduce the appearance or severity of the condition. If you have a more extreme case, you can even see a doctor for medical treatments.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Keeping Skin Firm\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat a healthy, well-balanced diet high in protein and antioxidants.\", \"描述\": \"Eat fresh vegetables, fruits, whole grains, and lean meats instead of processed foods. Protein contains collagen and elastin, which both make your skin firm. Antioxidants, meanwhile, can help heal aging caused by sun damage.\\nGood sources of protein include eggs, dairy, beans, tofu, seeds, and fish.\\nAntioxidants like Vitamin C, Vitamin A, and biotin (Vitamin B7) are found in fruits and vegetables, such as tomatoes, carrots, oranges, and leafy greens. You can also take supplements, although your body may absorb them better from food.\\nLean meats, like turkey, chicken, and fish, are a good source of both protein and antioxidants like selenium.\\nFor example, you might eat scrambled eggs and an orange for breakfast, a spinach salad and cottage cheese for lunch, and grilled salmon with salsa for dinner.\"}, {\"编号\": 2, \"标题\": \"Drink plenty of water every day.\", \"描述\": \"Water will keep your skin elastic and plump. Men should drink about 15.5 cups (3.7 l) and women should drink about 11.5 cups (2.7 l) of water per day. To make sure you get enough water, carry a bottle with you throughout the day.\\nRemember to drink water both before and after exercising.\\nIf you're dehydrated, your body loses both water and electrolytes, both of which can help keep your skin tight and smooth. Try eating a banana with a glass of water for a healthy boost in electrolytes. Do not drink sports drinks, which are high in sugar.\"}, {\"编号\": 3, \"标题\": \"Exfoliate your skin.\", \"描述\": \"Exfoliation can improve circulation, which may keep your skin healthy and firm. In the shower, scrub your body with exfoliating gloves or a boar brush. For your face, use a facial scrub after washing it with a cleanser.\\nAsk your doctor for a referral to a dermatologist or look for one through the American Academy of Dermatology: https://www.aad.org/find-a-derm.\\nExfoliating too often can cause skin damage. Start by exfoliating once a week. After a few months, you can exfoliate 2 or 3 times a week.\\nFor more dramatic results, visit your dermatologist for a chemical peel or microdermabrasion. These should only be done once every few months.\"}, {\"编号\": 4, \"标题\": \"Quit smoking.\", \"描述\": \"Smoking may make your skin less elastic, contributing to looser skin. If you are a smoker, talk to your doctor about quitting. Your doctor may recommend a nicotine patch or medication to help you quit.\"}]}, {\"编号\": 2, \"标题\": \"Plumping Skin During Weight Loss\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lose weight slowly.\", \"描述\": \"If you lose too much weight at once, you might have more excess skin than you would if you lost weight slowly. Aim to lose no more than 1–2 pounds (0.45–0.91 kg) per week.\\nTo lose 1 pound a week, you must burn 3,500 calories a week. You can reach this goal by cutting out 500 calories from your diet every day.\"}, {\"编号\": 2, \"标题\": \"Keep your total body fat between 14-22%.\", \"描述\": \"This is a healthy range of body fat. Keeping a little bit of fat on the body will help plump up any skin left over from weight loss. Visit a doctor or personal trainer to learn your body fat percentage.\"}, {\"编号\": 3, \"标题\": \"Build muscle to fill out skin.\", \"描述\": \"Building muscle will also improve your chances of losing more weight. To build muscle most efficiently, you can either do fewer reps with heavier weights or more reps with lighter weights.\\nGood weight lifting moves include deadlifts, bench presses, and bicep curls.\\nBody weight exercises can also be useful. You can do crunches, leg lifts, and flutter kicks.\"}]}, {\"编号\": 3, \"标题\": \"Preventing Signs of Aging\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear sunscreen with at least 30 SPF every day.\", \"描述\": \"Apply the sunscreen to your face and body 15 minutes before going outside. Reapply after 2 hours of sun exposure. To provide extra protection against the sun, wear a hat with a brim. Avoid spending too much time outside between 10 am and 3 pm, when the sun is the brightest.\"}, {\"编号\": 2, \"标题\": \"Apply a moisturizer to your face and neck twice a day.\", \"描述\": \"Moisturizing is essential to keep skin firm and smooth as you age. Put on a cream or gel every morning and night after you wash your face. Look for moisturizing ingredients, such as:\\nAloe vera\\nHyaluronic acid\\nSoy protein\\nVitamin C\\nVitamin E\\nVitamin A\"}, {\"编号\": 3, \"标题\": \"Massage body lotion into the rest of your body daily.\", \"描述\": \"You do not need to moisturize your body as often as your face, but it will keep the skin around your stomach, arms, legs, buttocks, and back tight and smooth. Look for lotions with Vitamins A, B5, C, or E.\\nOils and butters, like avocado oil or shea butter, are also great ingredients for your skin.\\nThe best time to put on body lotion is right after a shower because hot water can strip your skin of its natural oils. Apply the lotion over your arms, stomach, legs, and back while your skin is still slightly damp.\"}, {\"编号\": 4, \"标题\": \"Do facial exercises to reduce jowls.\", \"描述\": \"Some facial exercises may be able to prevent sagging skin around your face. Do these exercises every day after you have applied moisturizer. The moisturizer will prevent you from pulling or tugging your skin.\\nTo exercise your jaw, smile without moving your cheeks. Hold it for a few seconds, then release. Do this 10 times. Once you get good at it, you can try just smiling with one side of your mouth.\\nTo massage your cheeks, smile as broadly as you can. Then place your fingers on the tops of your cheekbones. Push down for 10 seconds before releasing. Do this 5 times.\\nTo prevent neck wattle, hold your neck straight and lean back your head as far as it will go. Once you are in this position, try placing your lower lip over your upper lip. Or, say the letters “O” or “E.” Hold this for 10 seconds. Repeat once a day.\"}]}, {\"编号\": 4, \"标题\": \"Getting Medical Treatment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Visit a dermatologist to talk about laser skin tightening.\", \"描述\": \"Laser treatments make your skin contract around your face, leading to a tighter appearance. Laser treatments can also boost collagen and elastin fibers in the skin. You may need to get 2 or 3 treatments about a month apart to see results. Find a local dermatologist who offers laser treatments to get a consultation.\\nLaser treatments can cost anywhere from $500 to $3,500. Your dermatologist may charge per session.\"}, {\"编号\": 2, \"标题\": \"See a plastic surgeon to prevent a saggy neck.\", \"描述\": \"Liposuction and Botox can both be used on your neck to prevent loose folds from developing. If you want a non-surgical option, you may be able to get ultrasound treatments to firm up your neck. A plastic surgeon will be able to walk you through your options.\\nNeck liposuction usually costs between $2,000 to $4,000.\\nBotox treatments usually cost between $350 to $500.\\nUltrasound therapies, such as Ultherapy, can cost anywhere from $2,500 to $5,000.\"}, {\"编号\": 3, \"标题\": \"Plan for body contouring if you want to lose a significant amount of weight.\", \"描述\": \"If you will be losing more than 50 pounds (23 kg), understand that you may have loose skin afterwards. While little can be done to stop this, you may get body contouring surgery (sometimes known as a tummy tuck) afterwards to remove the skin. Start talking to your doctor early if you worry this will be an issue for you.\\nIt can cost up to $30,000 to contour the entire body. Insurance sometimes covers the surgery, as extra skin can carry health risks, but not always. You may want to start saving money just in case.\\nYou may not be allowed to get body contouring until you have maintained your weight for at least 6 months.\"}]}]}}",
"问题明细": "",
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} | wikihow |
3,106 | How to Avoid Losing Luggage | 1. Packing Smart
1-1. Remove old airline tags.
This is a simple step, but a really important one. Stickers or tags from flights you’ve taken before can confuse airport baggage scanners. Peel them off, and scrapbook them if you’re really going to miss them.
1-2. Know your airline’s policies.
In recent years, many airlines have stepped up their game when it comes to reimbursing travelers for lost luggage. The policies will vary from airline to airline, but should be accessible from the company’s website. However, most airlines don’t reimburse for valuable items. If you want to bring things like cash, jewelry, and electronics in your checked baggage, know that you might be responsible for their replacement.
1-3. Pack fragile items gently.
It’s best to travel without very delicate objects, but sometimes you just can’t resist picking up a souvenir. If you are bringing home something somewhat sturdy, like a bottle of wine or box of chocolates, wrap them carefully in bubble wrap and place them in the middle of your suitcase. Extremely fragile things, like blown glass, should be wrapped in soft cloth or bubble wrap, sectioned off with hard items (like books), and placed in your carry-on.
1-4. Hand carry important items.
Any item you can’t survive without should go in your carry-on bag. This way, if your checked luggage is lost, you will still have your basics. What counts as an essential item? That depends on what you personally need. If you need any small liquid items, like eye drops, make sure to pack them in a clear quart-sized plastic bag. Some common items include:
Medication
Wallet
Traveler’s checks
Change of clothes
Electronics and chargers
Empty water bottle
1-5. Make a list of what you have.
Mark down all the things you take with you, noting brands or colors if applicable. In the case of lost luggage, the airline will want some type of proof of loss, and they may still deduct a percentage of the cost depending on the age of the article. Obviously, don’t put this list in your luggage. Stash it in your carry-on instead.
1-6. Choose a place for your travel documents.
Before you go to the airport, make sure your carry-on luggage has a spot to put your ID or passport, boarding passes, and luggage receipts. This will keep you from scrambling when you’re at the airport. Furthermore, if you have stashed your receipts in a safe place, they’ll be easier to access if your luggage is delayed.
1-7. Mark your luggage.
Using either a built-in or store-bought tag, neatly label every single piece of baggage you bring to the airport. You’ll want to note your name, home address, and phone number, at the very least. You can even slip in an extra note behind your permanent address with your hotel’s address and phone number.
1-8. Make your luggage distinctive.
You want to mark your luggage to make sure the airline can keep track of it, but decorating your luggage is more about making sure none of your fellow travelers walks away with it by mistake. The decorations are actually functional, but they’re also fun to choose and apply.
If you’re buying luggage, pick suitcases in bright colors or prints. Most baggage is a dark neutral, like black, navy, or olive, so yours will stand out. Alternately, some companies will monogram your initials onto your bag.
Tie a bright ribbon or scarf around the handle of your bag.
Attach eye-catching tags or charms.
Use fabric-safe spray paint to stencil on your initial, or a simple shape.
2. Navigating the Airport
2-1. Check in early.
Give yourself plenty of time. Get to the airport 90 minutes before a domestic flight, and two hours before an international flight. (Allow even more flexibility if you’re flying from an airport known for its backups, or traveling around a holiday.) You’ll be in less of a rush, which will give you peace of mind. Furthermore, the airline will have lots of time to get your bag to the right spot before your flight.
2-2. Consider luggage insurance.
You can often purchase additional luggage coverage by paying the airlines an added fee for a higher value for your luggage when you check in. Just let the check-in person know that you’d like to do this, then follow the steps they lay out. Make sure to have a credit card ready to pay additional fees.
2-3. Know the policies for connecting flights.
Some larger airports will pass your bags from flight to flight for you; other airports (especially smaller ones, but some large ones too) will require you to pick up your bag as you get off one flight and transfer it to the next. Make sure you know the particular policies of whatever airports you’re flying into. The people who check in baggage should be able to help if you have any questions.
2-4. Be ready for security.
If you’re a careful packer, you’ve planned to put your travel documents in a safe place. Stay calm and don’t throw your carry-on belongings all over the place as you move through the security line. Make use of the bins to make sure you don’t lose track of small items like your phone or watch.
2-5. Keep your carry-on with you.
Since all your most important items are in your carry-on, it makes sense to keep it with you at all times. Make sure it is zipped and secured, and carried close to your body. Leaving a bag by itself may attract thieves. Worse, someone might see it, assume it’s an explosive, and panic.
2-6. Find the right carousel.
When you are at the tail end of your journey, the flight attendants will probably announce the right claim for those picking up their baggage. If they don’t, there should be a screen that lists it. Go to the correctly numbered carousel and wait, but keep your ears open: sometimes airlines need to switch the claim they use. The airport will make an announcement if this is the case.
Tips
If your luggage is delayed by a couple hours, your airline may even give you a travel voucher. If they don’t offer you any compensation, feel free to ask.
Do not panic! Actual lost luggage is rare.
Warnings
Back up your data before you leave home.
If an item is legitimately too valuable to lose, it might make sense to avoid traveling with it.
| {
"create_time": "20230517 10:49:15",
"回答明细": "{\"回答\": \"1. Packing Smart\\n1-1. Remove old airline tags.\\nThis is a simple step, but a really important one. Stickers or tags from flights you’ve taken before can confuse airport baggage scanners. Peel them off, and scrapbook them if you’re really going to miss them.\\n1-2. Know your airline’s policies.\\nIn recent years, many airlines have stepped up their game when it comes to reimbursing travelers for lost luggage. The policies will vary from airline to airline, but should be accessible from the company’s website. However, most airlines don’t reimburse for valuable items. If you want to bring things like cash, jewelry, and electronics in your checked baggage, know that you might be responsible for their replacement.\\n1-3. Pack fragile items gently.\\nIt’s best to travel without very delicate objects, but sometimes you just can’t resist picking up a souvenir. If you are bringing home something somewhat sturdy, like a bottle of wine or box of chocolates, wrap them carefully in bubble wrap and place them in the middle of your suitcase. Extremely fragile things, like blown glass, should be wrapped in soft cloth or bubble wrap, sectioned off with hard items (like books), and placed in your carry-on.\\n1-4. Hand carry important items.\\nAny item you can’t survive without should go in your carry-on bag. This way, if your checked luggage is lost, you will still have your basics. What counts as an essential item? That depends on what you personally need. If you need any small liquid items, like eye drops, make sure to pack them in a clear quart-sized plastic bag. Some common items include:\\nMedication\\nWallet\\nTraveler’s checks\\nChange of clothes\\nElectronics and chargers\\nEmpty water bottle\\n1-5. Make a list of what you have.\\nMark down all the things you take with you, noting brands or colors if applicable. In the case of lost luggage, the airline will want some type of proof of loss, and they may still deduct a percentage of the cost depending on the age of the article. Obviously, don’t put this list in your luggage. Stash it in your carry-on instead.\\n1-6. Choose a place for your travel documents.\\nBefore you go to the airport, make sure your carry-on luggage has a spot to put your ID or passport, boarding passes, and luggage receipts. This will keep you from scrambling when you’re at the airport. Furthermore, if you have stashed your receipts in a safe place, they’ll be easier to access if your luggage is delayed.\\n1-7. Mark your luggage.\\nUsing either a built-in or store-bought tag, neatly label every single piece of baggage you bring to the airport. You’ll want to note your name, home address, and phone number, at the very least. You can even slip in an extra note behind your permanent address with your hotel’s address and phone number.\\n1-8. Make your luggage distinctive.\\nYou want to mark your luggage to make sure the airline can keep track of it, but decorating your luggage is more about making sure none of your fellow travelers walks away with it by mistake. The decorations are actually functional, but they’re also fun to choose and apply.\\nIf you’re buying luggage, pick suitcases in bright colors or prints. Most baggage is a dark neutral, like black, navy, or olive, so yours will stand out. Alternately, some companies will monogram your initials onto your bag.\\nTie a bright ribbon or scarf around the handle of your bag.\\nAttach eye-catching tags or charms.\\nUse fabric-safe spray paint to stencil on your initial, or a simple shape.\\n2. Navigating the Airport\\n2-1. Check in early.\\nGive yourself plenty of time. Get to the airport 90 minutes before a domestic flight, and two hours before an international flight. (Allow even more flexibility if you’re flying from an airport known for its backups, or traveling around a holiday.) You’ll be in less of a rush, which will give you peace of mind. Furthermore, the airline will have lots of time to get your bag to the right spot before your flight.\\n2-2. Consider luggage insurance.\\nYou can often purchase additional luggage coverage by paying the airlines an added fee for a higher value for your luggage when you check in. Just let the check-in person know that you’d like to do this, then follow the steps they lay out. Make sure to have a credit card ready to pay additional fees.\\n2-3. Know the policies for connecting flights.\\nSome larger airports will pass your bags from flight to flight for you; other airports (especially smaller ones, but some large ones too) will require you to pick up your bag as you get off one flight and transfer it to the next. Make sure you know the particular policies of whatever airports you’re flying into. The people who check in baggage should be able to help if you have any questions.\\n2-4. Be ready for security.\\nIf you’re a careful packer, you’ve planned to put your travel documents in a safe place. Stay calm and don’t throw your carry-on belongings all over the place as you move through the security line. Make use of the bins to make sure you don’t lose track of small items like your phone or watch.\\n2-5. Keep your carry-on with you.\\nSince all your most important items are in your carry-on, it makes sense to keep it with you at all times. Make sure it is zipped and secured, and carried close to your body. Leaving a bag by itself may attract thieves. Worse, someone might see it, assume it’s an explosive, and panic.\\n2-6. Find the right carousel.\\nWhen you are at the tail end of your journey, the flight attendants will probably announce the right claim for those picking up their baggage. If they don’t, there should be a screen that lists it. Go to the correctly numbered carousel and wait, but keep your ears open: sometimes airlines need to switch the claim they use. The airport will make an announcement if this is the case.\\nTips\\nIf your luggage is delayed by a couple hours, your airline may even give you a travel voucher. If they don’t offer you any compensation, feel free to ask.\\nDo not panic! Actual lost luggage is rare.\\nWarnings\\nBack up your data before you leave home.\\nIf an item is legitimately too valuable to lose, it might make sense to avoid traveling with it.\\n\", \"简要回答\": \"Traveling is the highlight of many people’s lives, but damaged or lost or luggage can make a trip memorable for the wrong reasons. The rise in technology in airports is amazing, but human error still exists, and it’s not impossible for a bag to be misplaced for a certain amount of time. Thankfully, by planning ahead, marking and decorating your luggage, and working cooperatively with airline employees, you can drastically reduce your chances of losing your possessions.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Packing Smart\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remove old airline tags.\", \"描述\": \"This is a simple step, but a really important one. Stickers or tags from flights you’ve taken before can confuse airport baggage scanners. Peel them off, and scrapbook them if you’re really going to miss them.\"}, {\"编号\": 2, \"标题\": \"Know your airline’s policies.\", \"描述\": \"In recent years, many airlines have stepped up their game when it comes to reimbursing travelers for lost luggage. The policies will vary from airline to airline, but should be accessible from the company’s website. However, most airlines don’t reimburse for valuable items. If you want to bring things like cash, jewelry, and electronics in your checked baggage, know that you might be responsible for their replacement.\"}, {\"编号\": 3, \"标题\": \"Pack fragile items gently.\", \"描述\": \"It’s best to travel without very delicate objects, but sometimes you just can’t resist picking up a souvenir. If you are bringing home something somewhat sturdy, like a bottle of wine or box of chocolates, wrap them carefully in bubble wrap and place them in the middle of your suitcase. Extremely fragile things, like blown glass, should be wrapped in soft cloth or bubble wrap, sectioned off with hard items (like books), and placed in your carry-on.\"}, {\"编号\": 4, \"标题\": \"Hand carry important items.\", \"描述\": \"Any item you can’t survive without should go in your carry-on bag. This way, if your checked luggage is lost, you will still have your basics. What counts as an essential item? That depends on what you personally need. If you need any small liquid items, like eye drops, make sure to pack them in a clear quart-sized plastic bag. Some common items include:\\nMedication\\nWallet\\nTraveler’s checks\\nChange of clothes\\nElectronics and chargers\\nEmpty water bottle\"}, {\"编号\": 5, \"标题\": \"Make a list of what you have.\", \"描述\": \"Mark down all the things you take with you, noting brands or colors if applicable. In the case of lost luggage, the airline will want some type of proof of loss, and they may still deduct a percentage of the cost depending on the age of the article. Obviously, don’t put this list in your luggage. Stash it in your carry-on instead.\"}, {\"编号\": 6, \"标题\": \"Choose a place for your travel documents.\", \"描述\": \"Before you go to the airport, make sure your carry-on luggage has a spot to put your ID or passport, boarding passes, and luggage receipts. This will keep you from scrambling when you’re at the airport. Furthermore, if you have stashed your receipts in a safe place, they’ll be easier to access if your luggage is delayed.\"}, {\"编号\": 7, \"标题\": \"Mark your luggage.\", \"描述\": \"Using either a built-in or store-bought tag, neatly label every single piece of baggage you bring to the airport. You’ll want to note your name, home address, and phone number, at the very least. You can even slip in an extra note behind your permanent address with your hotel’s address and phone number.\"}, {\"编号\": 8, \"标题\": \"Make your luggage distinctive.\", \"描述\": \"You want to mark your luggage to make sure the airline can keep track of it, but decorating your luggage is more about making sure none of your fellow travelers walks away with it by mistake. The decorations are actually functional, but they’re also fun to choose and apply.\\nIf you’re buying luggage, pick suitcases in bright colors or prints. Most baggage is a dark neutral, like black, navy, or olive, so yours will stand out. Alternately, some companies will monogram your initials onto your bag.\\nTie a bright ribbon or scarf around the handle of your bag.\\nAttach eye-catching tags or charms.\\nUse fabric-safe spray paint to stencil on your initial, or a simple shape.\"}]}, {\"编号\": 2, \"标题\": \"Navigating the Airport\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check in early.\", \"描述\": \"Give yourself plenty of time. Get to the airport 90 minutes before a domestic flight, and two hours before an international flight. (Allow even more flexibility if you’re flying from an airport known for its backups, or traveling around a holiday.) You’ll be in less of a rush, which will give you peace of mind. Furthermore, the airline will have lots of time to get your bag to the right spot before your flight.\"}, {\"编号\": 2, \"标题\": \"Consider luggage insurance.\", \"描述\": \"You can often purchase additional luggage coverage by paying the airlines an added fee for a higher value for your luggage when you check in. Just let the check-in person know that you’d like to do this, then follow the steps they lay out. Make sure to have a credit card ready to pay additional fees.\"}, {\"编号\": 3, \"标题\": \"Know the policies for connecting flights.\", \"描述\": \"Some larger airports will pass your bags from flight to flight for you; other airports (especially smaller ones, but some large ones too) will require you to pick up your bag as you get off one flight and transfer it to the next. Make sure you know the particular policies of whatever airports you’re flying into. The people who check in baggage should be able to help if you have any questions.\"}, {\"编号\": 4, \"标题\": \"Be ready for security.\", \"描述\": \"If you’re a careful packer, you’ve planned to put your travel documents in a safe place. Stay calm and don’t throw your carry-on belongings all over the place as you move through the security line. Make use of the bins to make sure you don’t lose track of small items like your phone or watch.\"}, {\"编号\": 5, \"标题\": \"Keep your carry-on with you.\", \"描述\": \"Since all your most important items are in your carry-on, it makes sense to keep it with you at all times. Make sure it is zipped and secured, and carried close to your body. Leaving a bag by itself may attract thieves. Worse, someone might see it, assume it’s an explosive, and panic.\"}, {\"编号\": 6, \"标题\": \"Find the right carousel.\", \"描述\": \"When you are at the tail end of your journey, the flight attendants will probably announce the right claim for those picking up their baggage. If they don’t, there should be a screen that lists it. Go to the correctly numbered carousel and wait, but keep your ears open: sometimes airlines need to switch the claim they use. The airport will make an announcement if this is the case.\"}], \"小提示\": [\"If your luggage is delayed by a couple hours, your airline may even give you a travel voucher. If they don’t offer you any compensation, feel free to ask.\\n\", \"Do not panic! Actual lost luggage is rare.\\n\"], \"注意事项\": [\"Back up your data before you leave home.\\n\", \"If an item is legitimately too valuable to lose, it might make sense to avoid traveling with it.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,107 | How to Avoid Losing Your AirPods | 1. Storage Techniques
1-1. Store your AirPods in their case whenever you’re not using them.
Do this whenever you take them out of your ears and don’t plan to put them back in your ears again soon. It’s easier to keep track of the case than the 2 small individual earbuds.
For example, if you just finished a meeting call and now it’s time to sit down and do some personal work, remove the earbuds from your ears and place them in the charging case instead of just leaving them in your ears or setting them down on your desk.
Choose a brightly colored, flashy case to make it easier to see.
1-2. Put the AirPod case inside a keychain case sleeve and attach it to your keys.
Buy a protective keychain case, such as a silicone sleeve, designed for the AirPod charging case. Slide the charging case inside the sleeve and clip the case onto your keychain to make it harder to lose.
You could also clip the keychain case sleeve somewhere else like onto a belt loop or onto a backpack or bag of some kind if you prefer.
1-3. Fix a bluetooth tracker to the case to make it easy to find if you misplace it.
Get a bluetooth tracker chip and use double-sided tape to stick it to the back of the AirPod charger case. Download the tracker chip’s app on your phone and connect it, then use it to find your AirPods if you ever misplace them.
Many keychain cases for the AirPod charging case also have a slot for a bluetooth tracking chip. You can use both a keychain case and a bluetooth tracker together to make it extra hard to lose your AirPods and even make it easy to find your keys when you’re running out the door!
The Tile is an example of a dependable bluetooth tracker chip.
1-4. Keep your AirPods in the same places at home and when you take them out.
Always put your AirPods, inside of their storage case, in the same spot at home, such as a key dish, shelf, drawer, or spot on your desk. Place your AirPods in the same pocket of a bag or jacket when you take them out the door with you.
This habit makes it much easier to find your AirPods when you want them. For example, if you know they’re always in the key dish by your front door, you can just grab them when you’re heading out and stick them into their designated pocket in your purse or backpack.
2. On-the-Go Strategies
2-1. Attach your AirPods to a wearable strap to keep them handy on the go.
Purchase a magnetic locking strap for your AirPods, which looks like a lanyard with 2 round mounts at 1 end for the Airpods. Slide the earbuds into the mounts at the end of the strap until the magnets lock them into place. Wear the strap around your neck when you want to quickly access the AirPods without worrying about losing them while you’re moving around.
This could be a handy accessory for traveling. For example, you can take your earbuds in and out while you’re moving through an airport or flying on a plane, but you still know that they’re around your neck at all times.
2-2. Twist the earbuds in your ears to stop them from falling out when in use.
Stick your AirPods in your ears, then twist them forward at about a 30-degree angle, so the stems are at an angle instead of straight down. This makes it much harder for them to fall out of your ears than if you leave them with the stem pointing straight down.
Keep in mind that everyone’s ears are different, so this particular technique may be more effective for some people than others.
2-3. Use AirPod covers to keep them from falling out if twisting them doesn’t work.
Purchase silicone slipcovers designed to fit over the AirPod earbuds. Stretch them over the earbuds before you place them in your ears to reduce the chances of an earbud falling out and getting lost.
Some of these slipcovers also have hooks on them that hook on top of or behind your ears to make the earbuds extra secure.
The downside of many of these covers is you have to remove them from the earbuds to put the earbuds back in the case, but they’re still a great option to prevent the loss of your AirPods when you’re using them on the go or if you like to keep them in your ears throughout the day because you use them frequently.
2-4. Check to make sure you have your AirPods when you go somewhere new.
Look around carefully before you get up and leave a space to make sure you’re not absent-mindedly leaving your AirPods behind. Make sure you know where your AirPods are before you leave the space and head to your next destination.
For instance, if you just spent the afternoon working on your laptop in a cafe, check on the table and around the area to make sure you didn’t drop an earbud. Make sure you know where your AirPods are in your bag or pockets before you leave.
2-5. Play an alarm sound through your AirPods at full volume if you lose just one.
Remove the earbud you still have from your ear and turn up the volume on your earbuds to the maximum level. Find an alarm sound on the Internet and blast it through your earbuds. Listen carefully to track down the one you’re missing.
Note that this will only work if your earbuds are currently connected to your bluetooth.
This can be a quick way to find a missing AirPod if you drop one in a couch or under a seat, for example.
2-6. Use Find My iPhone to help you locate your AirPods if you misplace both.
Log in to your iCloud account from a computer and go to Find iPhone or open the Find My app on your iPhone. Select your AirPods from your list of devices, then look at the map to see their location.
Note that if your AirPods are not currently connected, the app will still show you the last location they were online in.
You can also tap Play Sound in the app to play a sound that gets gradually louder for up to 2 minutes if you know your AirPods are nearby and connected, but you can’t find them.
Tips
You can buy kits online that come with multiple accessories like keychain cases, straps, and slip-on earbud covers. That way, you can get everything you need to help you stop losing your AirPods in one go!
Warnings
Be extra careful with your AirPods when you’re traveling. It’s really easy to lose them in transit and you’re very unlikely to ever get them back again if you lose them somewhere like on a plane or in an airport.
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Storage Techniques\\n1-1. Store your AirPods in their case whenever you’re not using them.\\nDo this whenever you take them out of your ears and don’t plan to put them back in your ears again soon. It’s easier to keep track of the case than the 2 small individual earbuds.\\nFor example, if you just finished a meeting call and now it’s time to sit down and do some personal work, remove the earbuds from your ears and place them in the charging case instead of just leaving them in your ears or setting them down on your desk.\\nChoose a brightly colored, flashy case to make it easier to see.\\n1-2. Put the AirPod case inside a keychain case sleeve and attach it to your keys.\\nBuy a protective keychain case, such as a silicone sleeve, designed for the AirPod charging case. Slide the charging case inside the sleeve and clip the case onto your keychain to make it harder to lose.\\nYou could also clip the keychain case sleeve somewhere else like onto a belt loop or onto a backpack or bag of some kind if you prefer.\\n1-3. Fix a bluetooth tracker to the case to make it easy to find if you misplace it.\\nGet a bluetooth tracker chip and use double-sided tape to stick it to the back of the AirPod charger case. Download the tracker chip’s app on your phone and connect it, then use it to find your AirPods if you ever misplace them.\\nMany keychain cases for the AirPod charging case also have a slot for a bluetooth tracking chip. You can use both a keychain case and a bluetooth tracker together to make it extra hard to lose your AirPods and even make it easy to find your keys when you’re running out the door!\\nThe Tile is an example of a dependable bluetooth tracker chip.\\n1-4. Keep your AirPods in the same places at home and when you take them out.\\nAlways put your AirPods, inside of their storage case, in the same spot at home, such as a key dish, shelf, drawer, or spot on your desk. Place your AirPods in the same pocket of a bag or jacket when you take them out the door with you.\\nThis habit makes it much easier to find your AirPods when you want them. For example, if you know they’re always in the key dish by your front door, you can just grab them when you’re heading out and stick them into their designated pocket in your purse or backpack.\\n2. On-the-Go Strategies\\n2-1. Attach your AirPods to a wearable strap to keep them handy on the go.\\nPurchase a magnetic locking strap for your AirPods, which looks like a lanyard with 2 round mounts at 1 end for the Airpods. Slide the earbuds into the mounts at the end of the strap until the magnets lock them into place. Wear the strap around your neck when you want to quickly access the AirPods without worrying about losing them while you’re moving around.\\nThis could be a handy accessory for traveling. For example, you can take your earbuds in and out while you’re moving through an airport or flying on a plane, but you still know that they’re around your neck at all times.\\n2-2. Twist the earbuds in your ears to stop them from falling out when in use.\\nStick your AirPods in your ears, then twist them forward at about a 30-degree angle, so the stems are at an angle instead of straight down. This makes it much harder for them to fall out of your ears than if you leave them with the stem pointing straight down.\\nKeep in mind that everyone’s ears are different, so this particular technique may be more effective for some people than others.\\n2-3. Use AirPod covers to keep them from falling out if twisting them doesn’t work.\\nPurchase silicone slipcovers designed to fit over the AirPod earbuds. Stretch them over the earbuds before you place them in your ears to reduce the chances of an earbud falling out and getting lost.\\nSome of these slipcovers also have hooks on them that hook on top of or behind your ears to make the earbuds extra secure.\\nThe downside of many of these covers is you have to remove them from the earbuds to put the earbuds back in the case, but they’re still a great option to prevent the loss of your AirPods when you’re using them on the go or if you like to keep them in your ears throughout the day because you use them frequently.\\n2-4. Check to make sure you have your AirPods when you go somewhere new.\\nLook around carefully before you get up and leave a space to make sure you’re not absent-mindedly leaving your AirPods behind. Make sure you know where your AirPods are before you leave the space and head to your next destination.\\nFor instance, if you just spent the afternoon working on your laptop in a cafe, check on the table and around the area to make sure you didn’t drop an earbud. Make sure you know where your AirPods are in your bag or pockets before you leave.\\n2-5. Play an alarm sound through your AirPods at full volume if you lose just one.\\nRemove the earbud you still have from your ear and turn up the volume on your earbuds to the maximum level. Find an alarm sound on the Internet and blast it through your earbuds. Listen carefully to track down the one you’re missing.\\nNote that this will only work if your earbuds are currently connected to your bluetooth.\\nThis can be a quick way to find a missing AirPod if you drop one in a couch or under a seat, for example.\\n2-6. Use Find My iPhone to help you locate your AirPods if you misplace both.\\nLog in to your iCloud account from a computer and go to Find iPhone or open the Find My app on your iPhone. Select your AirPods from your list of devices, then look at the map to see their location.\\nNote that if your AirPods are not currently connected, the app will still show you the last location they were online in.\\nYou can also tap Play Sound in the app to play a sound that gets gradually louder for up to 2 minutes if you know your AirPods are nearby and connected, but you can’t find them.\\nTips\\nYou can buy kits online that come with multiple accessories like keychain cases, straps, and slip-on earbud covers. That way, you can get everything you need to help you stop losing your AirPods in one go!\\nWarnings\\nBe extra careful with your AirPods when you’re traveling. It’s really easy to lose them in transit and you’re very unlikely to ever get them back again if you lose them somewhere like on a plane or in an airport.\\n\", \"简要回答\": \"If you’ve owned a pair of AirPods for a while, chances are you’ve lost track of them at one point or another. It’s never fun entering into a panic and frantically searching for something you lose, especially something as expensive as AirPods. In order to prevent this from happening, take some precautions to make your AirPods harder to lose and easier to find if you do misplace them. You’d surely rather spend your hard-earned money on something other than a replacement set of Airpods!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Storage Techniques\", \"步骤\": [{\"编号\": 1, \"标题\": \"Store your AirPods in their case whenever you’re not using them.\", \"描述\": \"Do this whenever you take them out of your ears and don’t plan to put them back in your ears again soon. It’s easier to keep track of the case than the 2 small individual earbuds.\\nFor example, if you just finished a meeting call and now it’s time to sit down and do some personal work, remove the earbuds from your ears and place them in the charging case instead of just leaving them in your ears or setting them down on your desk.\\nChoose a brightly colored, flashy case to make it easier to see.\"}, {\"编号\": 2, \"标题\": \"Put the AirPod case inside a keychain case sleeve and attach it to your keys.\", \"描述\": \"Buy a protective keychain case, such as a silicone sleeve, designed for the AirPod charging case. Slide the charging case inside the sleeve and clip the case onto your keychain to make it harder to lose.\\nYou could also clip the keychain case sleeve somewhere else like onto a belt loop or onto a backpack or bag of some kind if you prefer.\"}, {\"编号\": 3, \"标题\": \"Fix a bluetooth tracker to the case to make it easy to find if you misplace it.\", \"描述\": \"Get a bluetooth tracker chip and use double-sided tape to stick it to the back of the AirPod charger case. Download the tracker chip’s app on your phone and connect it, then use it to find your AirPods if you ever misplace them.\\nMany keychain cases for the AirPod charging case also have a slot for a bluetooth tracking chip. You can use both a keychain case and a bluetooth tracker together to make it extra hard to lose your AirPods and even make it easy to find your keys when you’re running out the door!\\nThe Tile is an example of a dependable bluetooth tracker chip.\"}, {\"编号\": 4, \"标题\": \"Keep your AirPods in the same places at home and when you take them out.\", \"描述\": \"Always put your AirPods, inside of their storage case, in the same spot at home, such as a key dish, shelf, drawer, or spot on your desk. Place your AirPods in the same pocket of a bag or jacket when you take them out the door with you.\\nThis habit makes it much easier to find your AirPods when you want them. For example, if you know they’re always in the key dish by your front door, you can just grab them when you’re heading out and stick them into their designated pocket in your purse or backpack.\"}]}, {\"编号\": 2, \"标题\": \"On-the-Go Strategies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Attach your AirPods to a wearable strap to keep them handy on the go.\", \"描述\": \"Purchase a magnetic locking strap for your AirPods, which looks like a lanyard with 2 round mounts at 1 end for the Airpods. Slide the earbuds into the mounts at the end of the strap until the magnets lock them into place. Wear the strap around your neck when you want to quickly access the AirPods without worrying about losing them while you’re moving around.\\nThis could be a handy accessory for traveling. For example, you can take your earbuds in and out while you’re moving through an airport or flying on a plane, but you still know that they’re around your neck at all times.\"}, {\"编号\": 2, \"标题\": \"Twist the earbuds in your ears to stop them from falling out when in use.\", \"描述\": \"Stick your AirPods in your ears, then twist them forward at about a 30-degree angle, so the stems are at an angle instead of straight down. This makes it much harder for them to fall out of your ears than if you leave them with the stem pointing straight down.\\nKeep in mind that everyone’s ears are different, so this particular technique may be more effective for some people than others.\"}, {\"编号\": 3, \"标题\": \"Use AirPod covers to keep them from falling out if twisting them doesn’t work.\", \"描述\": \"Purchase silicone slipcovers designed to fit over the AirPod earbuds. Stretch them over the earbuds before you place them in your ears to reduce the chances of an earbud falling out and getting lost.\\nSome of these slipcovers also have hooks on them that hook on top of or behind your ears to make the earbuds extra secure.\\nThe downside of many of these covers is you have to remove them from the earbuds to put the earbuds back in the case, but they’re still a great option to prevent the loss of your AirPods when you’re using them on the go or if you like to keep them in your ears throughout the day because you use them frequently.\"}, {\"编号\": 4, \"标题\": \"Check to make sure you have your AirPods when you go somewhere new.\", \"描述\": \"Look around carefully before you get up and leave a space to make sure you’re not absent-mindedly leaving your AirPods behind. Make sure you know where your AirPods are before you leave the space and head to your next destination.\\nFor instance, if you just spent the afternoon working on your laptop in a cafe, check on the table and around the area to make sure you didn’t drop an earbud. Make sure you know where your AirPods are in your bag or pockets before you leave.\"}, {\"编号\": 5, \"标题\": \"Play an alarm sound through your AirPods at full volume if you lose just one.\", \"描述\": \"Remove the earbud you still have from your ear and turn up the volume on your earbuds to the maximum level. Find an alarm sound on the Internet and blast it through your earbuds. Listen carefully to track down the one you’re missing.\\nNote that this will only work if your earbuds are currently connected to your bluetooth.\\nThis can be a quick way to find a missing AirPod if you drop one in a couch or under a seat, for example.\"}, {\"编号\": 6, \"标题\": \"Use Find My iPhone to help you locate your AirPods if you misplace both.\", \"描述\": \"Log in to your iCloud account from a computer and go to Find iPhone or open the Find My app on your iPhone. Select your AirPods from your list of devices, then look at the map to see their location.\\nNote that if your AirPods are not currently connected, the app will still show you the last location they were online in.\\nYou can also tap Play Sound in the app to play a sound that gets gradually louder for up to 2 minutes if you know your AirPods are nearby and connected, but you can’t find them.\"}], \"小提示\": [\"You can buy kits online that come with multiple accessories like keychain cases, straps, and slip-on earbud covers. That way, you can get everything you need to help you stop losing your AirPods in one go!\\n\"], \"注意事项\": [\"Be extra careful with your AirPods when you’re traveling. It’s really easy to lose them in transit and you’re very unlikely to ever get them back again if you lose them somewhere like on a plane or in an airport.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,108 | How to Avoid Losing Your Voice | 1. Taking Care of Your Voice
1-1. Speak from your diaphragm instead of from your throat.
Your diaphragm is located just below your rib cage—breathe in and out deeply and watch it go up and down. Speak and sing by slightly flexing your abdominals to push air from that area.
Try placing your hands over your belly button and feel your stomach expand like a balloon when you inhale. As you exhale and speak, you should notice your belly going inward as air is released from the “balloon” (your diaphragm).
When you’re speaking from your diaphragm, your voice may sound clearer and more sonorous.
When you're breathing into your diaphragm before you speak, your shoulders shouldn't rise up like they would if you were taking shallow breaths.
1-2. Drink at least 64 fluid ounces (1,900 mL) of water every day.
Be sure to stay hydrated because your vocal cords need the moisture to function at their best (and to heal, if they’re in bad shape). Avoid caffeinated drinks like coffee and black tea and alcoholic beverages because these can dry up your vocal cords and make any existing inflammation worse.
When your body is well-hydrated, it produces more mucus which lubricates your vocal cords.
If you can't go without your morning coffee, make sure to drink an additional 8 fluid ounces (240 mL) of water to make up for the dehydrating effects of the caffeine.
1-3. Set up a humidifier in your home or office.
Use a small humidifier in your bedroom or living room (wherever you spend the most time) or set one up in your office at work if possible. The moist air will help lubricate and soothe your inflamed vocal cords.
You can also take a hot shower or boil some water over the stove and breathe in the steam.
If you live in a dry environment and frequently have throat issues, you may want to get a hygrometer to measure the humidity in your home—it should be around 50%.
If it's nice outside, open a door or window—air conditioning and central heating dry out the air and won't help your vocal cords.
1-4. Warm-up your voice and use a microphone if necessary.
If you're about to spend a lot of time talking, take 5 minutes to do some basic vocal warm-ups to avoid stressing your vocal cords. If your job requires you to do a lot of public speaking, use a microphone so you don't have to shout to be heard.
Humming, making siren sounds, and sighing are all simple ways to warm up your voice.
1-5. Avoid screaming or whispering.
Both extremes can cause your vocal cords to swell up. When you're out having fun at a sporting event or a concert, try to avoid shouting or keep it to a minimum. And try to resist the urge to whisper because it actually requires more effort (and puts heavier strain on our vocal cords) than talking normally.
If you have to say something in a quiet setting, speak from your diaphragm and use a very low volume.
1-6. Stay away from acidic foods if you have GERD or acid reflux.
The foods won't actually come in contact with your vocal cords, but they can trigger acid reflux. Avoid citrus fruits like tomatoes, grapefruit, oranges, lemons, limes until your throat is feeling better and your hoarseness is gone.
Fatty or fried foods, dairy, dark chocolate, garlic, onion, and mint are also common trigger-foods to avoid if you have acid reflux or GERD.
Stomach acids that climb up your throat when you have heartburn can corrode the lining of your esophagus and your vocal cords over time.
1-7. Don't smoke cigarettes if you smoke.
Kick the habit right away because smoking irritates your larynx (voice box) and thickens your vocal cords, making your voice sound raspy and croaky. Try sucking on nicotine lozenges or chewing nicotine gum to help wean your body off of tobacco.
Note that nicotine lozenges and gum can cause a sore throat in some people or if you use too much. If that's the case, try keeping your mouth busy by chewing on flavored toothpicks or glycerin throat lozenges.
Additionally, stay away from secondhand smoke.
2. Soothing a Hoarse Voice
2-1. Rest your voice if you’re sick.
Try not to talk at all if you’re recovering from some illness—especially if talking hurts. Use a notepad if you need to and stick to text messages and emails instead of voice calls. Resting your voice (and your body!) as much as possible will help you bounce back sooner.
If you’re sick, focus on getting well because your hoarseness will probably clear up when you’re feeling back to normal.
2-2. Resist the urge to cough or clear your throat.
If you’re sick with laryngitis or an upper respiratory infection, you may be tempted to cough or clear your throat to make that itchy feeling go away. However, don’t do this because the blunt burst of air running across your vocal cords can inflame them even more.
If you have a cough or a scratchy feeling in your throat, try drinking some hot tea or gargling with salt water instead.
2-3. Gargle with warm salt water 3 to 4 times a day.
Heat 6 fluid ounces (180 mL) of water over the stove or in the microwave until it's lukewarm (not hot or boiling!). Pour in 1 tbsp (15 g) of regular table salt or sea salt and stir it around. Sip from the water and gargle for at least 15 seconds then spit it out.
Keep gargling for at least 15 seconds at a time until all the salt water is gone.
2-4. Sip on slippery elm tea with honey 2 to 3 times a day.
Steep 1 bag of slippery elm tea in 8 fluid ounces (240 mL) of near-boiling water for 3 to 5 minutes. Add a dime-sized amount of honey (or however much you like) and drink it a few times a day. The tea itself won't come in contact with your vocal cords but it will lubricate your throat, making it less likely you'll need to cough or clear your throat (two things that can strain your vocal cords).
You can also suck on slippery elm lozenges or swallow 1 tbsp (15 grams) of slippery elm bark powder mixed with 8 fluid ounces (240 mL) of water.
While adding a squeeze of lemon has been touted as a sore-throat remedy, the acidity of the juice can actually do more harm than good.
Licorice and marshmallow teas (or blends containing these herbs) are also good options to soothe your throat.
2-5. Suck on glycerin-based throat lozenges.
If you’re fighting off a cough or just need some relief from that dry, scratchy feeling in your throat, lozenges can help. Check the back of the package to make sure glycerin is one of the first few ingredients on the ingredients list. It’s best to not have more than 6 a day, but read the directions on the package to see what the manufacturer recommends.
Avoid using menthol or eucalyptus-based lozenges because these can actually irritate your throat even more.
Try to find a sugar-free kind if possible—if you have an infection, sugar can feed the bacteria in your throat.
2-6. Don't take decongestants or cough suppressants.
While cold medicine may seem like a good idea to relieve your symptoms, medications for sinusitis or upper respiratory infections can dry out your throat. If you have a headache or other pain, you can take 1 or 2 tablets of an OTC painkiller like acetaminophen or ibuprofen every 4 to 6 hours.
Ibuprofen is ideal because it’s an anti-inflammatory, which can help quell any inflamed tissues in your throat and around your vocal cords.
Don’t take acetaminophen or ibuprofen if you have or have had liver problems.
2-7. Avoid eating spicy foods until your hoarseness has gone away.
Lay off the hot sauce, spicy peppers, and peppery herbs until your voice has come back in full. Not only will the compounds in spicy foods irritate your throat, but they may promote acid reflux, which can dry up your vocal cords.
Use mild, savory herbs like basil, rosemary, and thyme to flavor your food instead.
3. Knowing When to See a Doctor
3-1. Visit a doctor if your hoarseness doesn’t clear up after 2 weeks.
Be prepared to talk about your medical history and how long you've been hoarse. Expect them to examine your throat and, if necessary, swab it with a cotton ball to take a sample of the bacteria.
A throat swab can tell your doctor if your hoarseness is caused by a bacterial infection like strep, tonsillitis, whooping cough, or meningitis.
If your doctor diagnoses you with laryngitis, they can prescribe antibiotics or steroids to clear it up within 5 to 7 days.
Depending on your symptoms, your doctor might refer you to another doctor who specializes in ears, nose, and throat issues (an otolaryngologist or ENT doctor for short).
3-2. See a throat specialist if your doctor recommended you do so.
Book an appointment with an ENT (Ear, Nose, and Throat) doctor—they can examine your throat and vocal cords to figure out what's causing the persistent hoarseness. Allow them to examine your throat and feel around your neck for signs of lumps or anything unusual.
They can also prescribe you antibiotics or steroids to help deal with laryngitis, if that's the case.
3-3. Take any medications according to your doctor’s instructions.
If you’ve been prescribed antibiotics or corticosteroids for bacterial laryngitis or an inflamed esophagus, take 1 capsule per day on a full stomach. Usually, the issue will get better or clear up after 7 to 14 days of taking antibiotics or corticosteroids, but your doctor will be able to tell you exactly how many days you should take them.
Don’t stop taking the medication just because you feel better—complete the entire course as your doctor has told you to do.
If you want to stop taking them sooner, book another appointment to check in with your doctor before stopping on your own.
Don’t take probiotic supplements when you’re taking antibiotics because it can weaken the effect of the medicine.
Tips
Breathe through your nose instead of your mouth if you can—that way, your throat won’t be exposed to as much dry air.
Look up online videos of vocal warmups to help prepare your voice for a long day of talking or singing.
Warnings
Don't use colloidal silver spray (commonly marketed as "singer's spray") because it hasn't been found to be beneficial for any condition and too much of it can cause your skin to turn bluish-gray.[25]
X
Research source
Call for emergency medical care right away if you have trouble breathing or swallowing or if you cough up blood as these can be signs of a more serious condition.[26]
X
Research source
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Taking Care of Your Voice\\n1-1. Speak from your diaphragm instead of from your throat.\\nYour diaphragm is located just below your rib cage—breathe in and out deeply and watch it go up and down. Speak and sing by slightly flexing your abdominals to push air from that area.\\nTry placing your hands over your belly button and feel your stomach expand like a balloon when you inhale. As you exhale and speak, you should notice your belly going inward as air is released from the “balloon” (your diaphragm).\\nWhen you’re speaking from your diaphragm, your voice may sound clearer and more sonorous.\\nWhen you're breathing into your diaphragm before you speak, your shoulders shouldn't rise up like they would if you were taking shallow breaths.\\n1-2. Drink at least 64 fluid ounces (1,900 mL) of water every day.\\nBe sure to stay hydrated because your vocal cords need the moisture to function at their best (and to heal, if they’re in bad shape). Avoid caffeinated drinks like coffee and black tea and alcoholic beverages because these can dry up your vocal cords and make any existing inflammation worse.\\nWhen your body is well-hydrated, it produces more mucus which lubricates your vocal cords.\\nIf you can't go without your morning coffee, make sure to drink an additional 8 fluid ounces (240 mL) of water to make up for the dehydrating effects of the caffeine.\\n1-3. Set up a humidifier in your home or office.\\nUse a small humidifier in your bedroom or living room (wherever you spend the most time) or set one up in your office at work if possible. The moist air will help lubricate and soothe your inflamed vocal cords.\\nYou can also take a hot shower or boil some water over the stove and breathe in the steam.\\nIf you live in a dry environment and frequently have throat issues, you may want to get a hygrometer to measure the humidity in your home—it should be around 50%.\\nIf it's nice outside, open a door or window—air conditioning and central heating dry out the air and won't help your vocal cords.\\n1-4. Warm-up your voice and use a microphone if necessary.\\nIf you're about to spend a lot of time talking, take 5 minutes to do some basic vocal warm-ups to avoid stressing your vocal cords. If your job requires you to do a lot of public speaking, use a microphone so you don't have to shout to be heard.\\nHumming, making siren sounds, and sighing are all simple ways to warm up your voice.\\n1-5. Avoid screaming or whispering.\\nBoth extremes can cause your vocal cords to swell up. When you're out having fun at a sporting event or a concert, try to avoid shouting or keep it to a minimum. And try to resist the urge to whisper because it actually requires more effort (and puts heavier strain on our vocal cords) than talking normally.\\nIf you have to say something in a quiet setting, speak from your diaphragm and use a very low volume.\\n1-6. Stay away from acidic foods if you have GERD or acid reflux.\\nThe foods won't actually come in contact with your vocal cords, but they can trigger acid reflux. Avoid citrus fruits like tomatoes, grapefruit, oranges, lemons, limes until your throat is feeling better and your hoarseness is gone.\\nFatty or fried foods, dairy, dark chocolate, garlic, onion, and mint are also common trigger-foods to avoid if you have acid reflux or GERD.\\nStomach acids that climb up your throat when you have heartburn can corrode the lining of your esophagus and your vocal cords over time.\\n1-7. Don't smoke cigarettes if you smoke.\\nKick the habit right away because smoking irritates your larynx (voice box) and thickens your vocal cords, making your voice sound raspy and croaky. Try sucking on nicotine lozenges or chewing nicotine gum to help wean your body off of tobacco.\\nNote that nicotine lozenges and gum can cause a sore throat in some people or if you use too much. If that's the case, try keeping your mouth busy by chewing on flavored toothpicks or glycerin throat lozenges.\\nAdditionally, stay away from secondhand smoke.\\n2. Soothing a Hoarse Voice\\n2-1. Rest your voice if you’re sick.\\nTry not to talk at all if you’re recovering from some illness—especially if talking hurts. Use a notepad if you need to and stick to text messages and emails instead of voice calls. Resting your voice (and your body!) as much as possible will help you bounce back sooner.\\nIf you’re sick, focus on getting well because your hoarseness will probably clear up when you’re feeling back to normal.\\n2-2. Resist the urge to cough or clear your throat.\\nIf you’re sick with laryngitis or an upper respiratory infection, you may be tempted to cough or clear your throat to make that itchy feeling go away. However, don’t do this because the blunt burst of air running across your vocal cords can inflame them even more.\\nIf you have a cough or a scratchy feeling in your throat, try drinking some hot tea or gargling with salt water instead.\\n2-3. Gargle with warm salt water 3 to 4 times a day.\\nHeat 6 fluid ounces (180 mL) of water over the stove or in the microwave until it's lukewarm (not hot or boiling!). Pour in 1 tbsp (15 g) of regular table salt or sea salt and stir it around. Sip from the water and gargle for at least 15 seconds then spit it out.\\nKeep gargling for at least 15 seconds at a time until all the salt water is gone.\\n2-4. Sip on slippery elm tea with honey 2 to 3 times a day.\\nSteep 1 bag of slippery elm tea in 8 fluid ounces (240 mL) of near-boiling water for 3 to 5 minutes. Add a dime-sized amount of honey (or however much you like) and drink it a few times a day. The tea itself won't come in contact with your vocal cords but it will lubricate your throat, making it less likely you'll need to cough or clear your throat (two things that can strain your vocal cords).\\nYou can also suck on slippery elm lozenges or swallow 1 tbsp (15 grams) of slippery elm bark powder mixed with 8 fluid ounces (240 mL) of water.\\nWhile adding a squeeze of lemon has been touted as a sore-throat remedy, the acidity of the juice can actually do more harm than good.\\nLicorice and marshmallow teas (or blends containing these herbs) are also good options to soothe your throat.\\n2-5. Suck on glycerin-based throat lozenges.\\nIf you’re fighting off a cough or just need some relief from that dry, scratchy feeling in your throat, lozenges can help. Check the back of the package to make sure glycerin is one of the first few ingredients on the ingredients list. It’s best to not have more than 6 a day, but read the directions on the package to see what the manufacturer recommends.\\nAvoid using menthol or eucalyptus-based lozenges because these can actually irritate your throat even more.\\nTry to find a sugar-free kind if possible—if you have an infection, sugar can feed the bacteria in your throat.\\n2-6. Don't take decongestants or cough suppressants.\\nWhile cold medicine may seem like a good idea to relieve your symptoms, medications for sinusitis or upper respiratory infections can dry out your throat. If you have a headache or other pain, you can take 1 or 2 tablets of an OTC painkiller like acetaminophen or ibuprofen every 4 to 6 hours.\\nIbuprofen is ideal because it’s an anti-inflammatory, which can help quell any inflamed tissues in your throat and around your vocal cords.\\nDon’t take acetaminophen or ibuprofen if you have or have had liver problems.\\n2-7. Avoid eating spicy foods until your hoarseness has gone away.\\nLay off the hot sauce, spicy peppers, and peppery herbs until your voice has come back in full. Not only will the compounds in spicy foods irritate your throat, but they may promote acid reflux, which can dry up your vocal cords.\\nUse mild, savory herbs like basil, rosemary, and thyme to flavor your food instead.\\n3. Knowing When to See a Doctor\\n3-1. Visit a doctor if your hoarseness doesn’t clear up after 2 weeks.\\nBe prepared to talk about your medical history and how long you've been hoarse. Expect them to examine your throat and, if necessary, swab it with a cotton ball to take a sample of the bacteria.\\nA throat swab can tell your doctor if your hoarseness is caused by a bacterial infection like strep, tonsillitis, whooping cough, or meningitis.\\nIf your doctor diagnoses you with laryngitis, they can prescribe antibiotics or steroids to clear it up within 5 to 7 days.\\nDepending on your symptoms, your doctor might refer you to another doctor who specializes in ears, nose, and throat issues (an otolaryngologist or ENT doctor for short).\\n3-2. See a throat specialist if your doctor recommended you do so.\\nBook an appointment with an ENT (Ear, Nose, and Throat) doctor—they can examine your throat and vocal cords to figure out what's causing the persistent hoarseness. Allow them to examine your throat and feel around your neck for signs of lumps or anything unusual.\\nThey can also prescribe you antibiotics or steroids to help deal with laryngitis, if that's the case.\\n3-3. Take any medications according to your doctor’s instructions.\\nIf you’ve been prescribed antibiotics or corticosteroids for bacterial laryngitis or an inflamed esophagus, take 1 capsule per day on a full stomach. Usually, the issue will get better or clear up after 7 to 14 days of taking antibiotics or corticosteroids, but your doctor will be able to tell you exactly how many days you should take them.\\nDon’t stop taking the medication just because you feel better—complete the entire course as your doctor has told you to do.\\nIf you want to stop taking them sooner, book another appointment to check in with your doctor before stopping on your own.\\nDon’t take probiotic supplements when you’re taking antibiotics because it can weaken the effect of the medicine.\\nTips\\nBreathe through your nose instead of your mouth if you can—that way, your throat won’t be exposed to as much dry air.\\nLook up online videos of vocal warmups to help prepare your voice for a long day of talking or singing.\\nWarnings\\nDon't use colloidal silver spray (commonly marketed as \\\"singer's spray\\\") because it hasn't been found to be beneficial for any condition and too much of it can cause your skin to turn bluish-gray.[25]\\nX\\nResearch source\\nCall for emergency medical care right away if you have trouble breathing or swallowing or if you cough up blood as these can be signs of a more serious condition.[26]\\nX\\nResearch source\\n\", \"简要回答\": \"A hoarse, crackly voice is often referred to as laryngitis, which means your vocal cords are dry and inflamed. But you may also be on the brink of losing your voice if you have seasonal allergies, an upper respiratory infection, or if you’ve overused it recently (like excessive talking, singing, or shouting). No matter the cause, there are a few things you can do to keep your voice in good shape, minimize any pain from a scratchy throat, and get your voice back to normal as soon as possible.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Taking Care of Your Voice\", \"步骤\": [{\"编号\": 1, \"标题\": \"Speak from your diaphragm instead of from your throat.\", \"描述\": \"Your diaphragm is located just below your rib cage—breathe in and out deeply and watch it go up and down. Speak and sing by slightly flexing your abdominals to push air from that area.\\nTry placing your hands over your belly button and feel your stomach expand like a balloon when you inhale. As you exhale and speak, you should notice your belly going inward as air is released from the “balloon” (your diaphragm).\\nWhen you’re speaking from your diaphragm, your voice may sound clearer and more sonorous.\\nWhen you're breathing into your diaphragm before you speak, your shoulders shouldn't rise up like they would if you were taking shallow breaths.\"}, {\"编号\": 2, \"标题\": \"Drink at least 64 fluid ounces (1,900 mL) of water every day.\", \"描述\": \"Be sure to stay hydrated because your vocal cords need the moisture to function at their best (and to heal, if they’re in bad shape). Avoid caffeinated drinks like coffee and black tea and alcoholic beverages because these can dry up your vocal cords and make any existing inflammation worse.\\nWhen your body is well-hydrated, it produces more mucus which lubricates your vocal cords.\\nIf you can't go without your morning coffee, make sure to drink an additional 8 fluid ounces (240 mL) of water to make up for the dehydrating effects of the caffeine.\"}, {\"编号\": 3, \"标题\": \"Set up a humidifier in your home or office.\", \"描述\": \"Use a small humidifier in your bedroom or living room (wherever you spend the most time) or set one up in your office at work if possible. The moist air will help lubricate and soothe your inflamed vocal cords.\\nYou can also take a hot shower or boil some water over the stove and breathe in the steam.\\nIf you live in a dry environment and frequently have throat issues, you may want to get a hygrometer to measure the humidity in your home—it should be around 50%.\\nIf it's nice outside, open a door or window—air conditioning and central heating dry out the air and won't help your vocal cords.\"}, {\"编号\": 4, \"标题\": \"Warm-up your voice and use a microphone if necessary.\", \"描述\": \"If you're about to spend a lot of time talking, take 5 minutes to do some basic vocal warm-ups to avoid stressing your vocal cords. If your job requires you to do a lot of public speaking, use a microphone so you don't have to shout to be heard.\\nHumming, making siren sounds, and sighing are all simple ways to warm up your voice.\"}, {\"编号\": 5, \"标题\": \"Avoid screaming or whispering.\", \"描述\": \"Both extremes can cause your vocal cords to swell up. When you're out having fun at a sporting event or a concert, try to avoid shouting or keep it to a minimum. And try to resist the urge to whisper because it actually requires more effort (and puts heavier strain on our vocal cords) than talking normally.\\nIf you have to say something in a quiet setting, speak from your diaphragm and use a very low volume.\"}, {\"编号\": 6, \"标题\": \"Stay away from acidic foods if you have GERD or acid reflux.\", \"描述\": \"The foods won't actually come in contact with your vocal cords, but they can trigger acid reflux. Avoid citrus fruits like tomatoes, grapefruit, oranges, lemons, limes until your throat is feeling better and your hoarseness is gone.\\nFatty or fried foods, dairy, dark chocolate, garlic, onion, and mint are also common trigger-foods to avoid if you have acid reflux or GERD.\\nStomach acids that climb up your throat when you have heartburn can corrode the lining of your esophagus and your vocal cords over time.\"}, {\"编号\": 7, \"标题\": \"Don't smoke cigarettes if you smoke.\", \"描述\": \"Kick the habit right away because smoking irritates your larynx (voice box) and thickens your vocal cords, making your voice sound raspy and croaky. Try sucking on nicotine lozenges or chewing nicotine gum to help wean your body off of tobacco.\\nNote that nicotine lozenges and gum can cause a sore throat in some people or if you use too much. If that's the case, try keeping your mouth busy by chewing on flavored toothpicks or glycerin throat lozenges.\\nAdditionally, stay away from secondhand smoke.\"}]}, {\"编号\": 2, \"标题\": \"Soothing a Hoarse Voice\", \"步骤\": [{\"编号\": 1, \"标题\": \"Rest your voice if you’re sick.\", \"描述\": \"Try not to talk at all if you’re recovering from some illness—especially if talking hurts. Use a notepad if you need to and stick to text messages and emails instead of voice calls. Resting your voice (and your body!) as much as possible will help you bounce back sooner.\\nIf you’re sick, focus on getting well because your hoarseness will probably clear up when you’re feeling back to normal.\"}, {\"编号\": 2, \"标题\": \"Resist the urge to cough or clear your throat.\", \"描述\": \"If you’re sick with laryngitis or an upper respiratory infection, you may be tempted to cough or clear your throat to make that itchy feeling go away. However, don’t do this because the blunt burst of air running across your vocal cords can inflame them even more.\\nIf you have a cough or a scratchy feeling in your throat, try drinking some hot tea or gargling with salt water instead.\"}, {\"编号\": 3, \"标题\": \"Gargle with warm salt water 3 to 4 times a day.\", \"描述\": \"Heat 6 fluid ounces (180 mL) of water over the stove or in the microwave until it's lukewarm (not hot or boiling!). Pour in 1 tbsp (15 g) of regular table salt or sea salt and stir it around. Sip from the water and gargle for at least 15 seconds then spit it out.\\nKeep gargling for at least 15 seconds at a time until all the salt water is gone.\"}, {\"编号\": 4, \"标题\": \"Sip on slippery elm tea with honey 2 to 3 times a day.\", \"描述\": \"Steep 1 bag of slippery elm tea in 8 fluid ounces (240 mL) of near-boiling water for 3 to 5 minutes. Add a dime-sized amount of honey (or however much you like) and drink it a few times a day. The tea itself won't come in contact with your vocal cords but it will lubricate your throat, making it less likely you'll need to cough or clear your throat (two things that can strain your vocal cords).\\nYou can also suck on slippery elm lozenges or swallow 1 tbsp (15 grams) of slippery elm bark powder mixed with 8 fluid ounces (240 mL) of water.\\nWhile adding a squeeze of lemon has been touted as a sore-throat remedy, the acidity of the juice can actually do more harm than good.\\nLicorice and marshmallow teas (or blends containing these herbs) are also good options to soothe your throat.\"}, {\"编号\": 5, \"标题\": \"Suck on glycerin-based throat lozenges.\", \"描述\": \"If you’re fighting off a cough or just need some relief from that dry, scratchy feeling in your throat, lozenges can help. Check the back of the package to make sure glycerin is one of the first few ingredients on the ingredients list. It’s best to not have more than 6 a day, but read the directions on the package to see what the manufacturer recommends.\\nAvoid using menthol or eucalyptus-based lozenges because these can actually irritate your throat even more.\\nTry to find a sugar-free kind if possible—if you have an infection, sugar can feed the bacteria in your throat.\"}, {\"编号\": 6, \"标题\": \"Don't take decongestants or cough suppressants.\", \"描述\": \"While cold medicine may seem like a good idea to relieve your symptoms, medications for sinusitis or upper respiratory infections can dry out your throat. If you have a headache or other pain, you can take 1 or 2 tablets of an OTC painkiller like acetaminophen or ibuprofen every 4 to 6 hours.\\nIbuprofen is ideal because it’s an anti-inflammatory, which can help quell any inflamed tissues in your throat and around your vocal cords.\\nDon’t take acetaminophen or ibuprofen if you have or have had liver problems.\"}, {\"编号\": 7, \"标题\": \"Avoid eating spicy foods until your hoarseness has gone away.\", \"描述\": \"Lay off the hot sauce, spicy peppers, and peppery herbs until your voice has come back in full. Not only will the compounds in spicy foods irritate your throat, but they may promote acid reflux, which can dry up your vocal cords.\\nUse mild, savory herbs like basil, rosemary, and thyme to flavor your food instead.\"}]}, {\"编号\": 3, \"标题\": \"Knowing When to See a Doctor\", \"步骤\": [{\"编号\": 1, \"标题\": \"Visit a doctor if your hoarseness doesn’t clear up after 2 weeks.\", \"描述\": \"Be prepared to talk about your medical history and how long you've been hoarse. Expect them to examine your throat and, if necessary, swab it with a cotton ball to take a sample of the bacteria.\\nA throat swab can tell your doctor if your hoarseness is caused by a bacterial infection like strep, tonsillitis, whooping cough, or meningitis.\\nIf your doctor diagnoses you with laryngitis, they can prescribe antibiotics or steroids to clear it up within 5 to 7 days.\\nDepending on your symptoms, your doctor might refer you to another doctor who specializes in ears, nose, and throat issues (an otolaryngologist or ENT doctor for short).\"}, {\"编号\": 2, \"标题\": \"See a throat specialist if your doctor recommended you do so.\", \"描述\": \"Book an appointment with an ENT (Ear, Nose, and Throat) doctor—they can examine your throat and vocal cords to figure out what's causing the persistent hoarseness. Allow them to examine your throat and feel around your neck for signs of lumps or anything unusual.\\nThey can also prescribe you antibiotics or steroids to help deal with laryngitis, if that's the case.\"}, {\"编号\": 3, \"标题\": \"Take any medications according to your doctor’s instructions.\", \"描述\": \"If you’ve been prescribed antibiotics or corticosteroids for bacterial laryngitis or an inflamed esophagus, take 1 capsule per day on a full stomach. Usually, the issue will get better or clear up after 7 to 14 days of taking antibiotics or corticosteroids, but your doctor will be able to tell you exactly how many days you should take them.\\nDon’t stop taking the medication just because you feel better—complete the entire course as your doctor has told you to do.\\nIf you want to stop taking them sooner, book another appointment to check in with your doctor before stopping on your own.\\nDon’t take probiotic supplements when you’re taking antibiotics because it can weaken the effect of the medicine.\"}], \"小提示\": [\"Breathe through your nose instead of your mouth if you can—that way, your throat won’t be exposed to as much dry air.\\n\", \"Look up online videos of vocal warmups to help prepare your voice for a long day of talking or singing.\\n\"], \"注意事项\": [\"Don't use colloidal silver spray (commonly marketed as \\\"singer's spray\\\") because it hasn't been found to be beneficial for any condition and too much of it can cause your skin to turn bluish-gray.[25]\\nX\\nResearch source\\n\", \"Call for emergency medical care right away if you have trouble breathing or swallowing or if you cough up blood as these can be signs of a more serious condition.[26]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,109 | How to Avoid Lower Back Pain While Cycling | 1. Choosing the Right Bike
1-1. Buy the appropriate size of bike.
It should be obvious that an improperly-sized bike can lead to back pain or other physical issues, but many people select a new bike based on price point and tend to downplay the importance of the bike's dimensions and ergonomics. Ideally, a bike should be customized to your body, but that can get pretty expensive. A more economically friendly alternative is buying a bike from an actual cycle store (not a big department store) and asking the salesperson about proper sizing.
Once you've narrowed down the style of bike and the size of the frame, ask to take the bike on an extended test drive (at least 30 minutes) and see how your back responds to it.
Choosing a bike that is too big will cause you to hunch over too far when reaching for the handlebars, which can eventually lead to back pain.
For those with low back conditions, a reclining bike (also called a recumbent bike) may be the best bet.
1-2. Make sure the saddle is the right height.
Although the bike's frame height is important, especially for being able to dismount safely, the height of your saddle is even more paramount. Saddle height is determined by how long your legs are and should be positioned so that when the pedal is at the bottom of the stroke (nearest the ground), your knee should have a slight bend in it — between 15 – 20 degrees of flex ideally.
Your hips and buttocks shouldn’t move sideways while peddling and you shouldn’t have to stretch your legs at the bottom of each pedal stroke — stretching too far with your legs puts strain on your low back.
Adjusting the saddle angle is also important. Positioning it horizontal (parallel to the ground) suits most people, although people with chronic back conditions or sensitive perineum areas may feel more comfortable with the saddle tilting somewhat forward.
1-3. Adjust the handlebar height and angle.
The bike's handlebars should be adjusted to a height at which you can comfortably reach them from an upright position, while having your elbows slightly bent. This is usually a personal preference, but the handlebar height is often even with or up to 4 inches (10 cm) below the saddle height, depending on back muscle flexibility. The angle of the handlebars is not adjustable on many low-to-mid-range bikes, but if yours is, try different settings and see how your back responds. Increasing the angle acts to raise the handlebars and bring them closer to your body (allowing you a more upright posture), which may be helpful for preventing back strain.
Novice and occasional cyclists should keep their handlebars at the same height as their saddle.
Seasoned cyclists generally keep their handlebars a few inches below their saddle height to be more aerodynamic and faster, but it requires decent flexibility within the muscles of their backs.
1-4. Get a bike with suspension.
Almost all modern bikes (at least mountain bikes) have some sort of suspension or shock-absorbing accessories. Shock absorption is very important for the well-being of your spine, especially if you mountain bike on rough terrain and are getting frequently jarred. The smoother your ride is, the less musculoskeletal pain you're likely to develop. Get a bike with front shocks at the very least, but consider bikes with full suspension somewhere underneath the seat if preventing back pain is important to you.
Other forms of shock absorption on a bike include: thick knobby tires, heavily padded saddles and cushioned biking shorts.
Most suspension accessories are adjustable, so ask a qualified salesperson for assistance if you need to.
Road racing bikes tend to be especially light and rigid, but don't come with suspension.
2. Maintaining Proper Form
2-1. Avoid slouching or hunching your shoulders while riding.
Your posture while cycling is also crucial if you want to avoid back pain. Try to keep your back straight while cycling — not completely erect like sitting in a chair — but rather flat, stable and well supported by squared shoulders. Distribute some of your weight to your arms and hands while keeping your chest and head up. Shift positions and change the angle of your upper body periodically in order to prevent muscle fatigue.
Gently lifting and lowering your head from time to time is helpful for keeping your neck loose and avoiding muscle strains.
Approximately 45% of overuse injuries to professional road cyclists involve the low back.
2-2. Keep your arms slightly bent while riding.
When riding your bike, keep your arms slightly bent (10 degrees) while gripping the handlebars. This posture will allow the joints and muscles of your upper body to absorb some of the vibrations and impact instead of your spine, particularly if you tend to ride on rough terrain such as forest or mountain paths.
Grip the handlebar with your whole hand, but not too tightly. Wear padded cycling gloves to help with shock absorption.
If your back tends to act up while cycling, break your ride into segments and take more rest stops.
2-3. Keep your leg at a 90 degree angle at the top of the stroke.
When peddling, it's more efficient and best for your hips and low back to have your knee bend at a 90 degree angle at the top of the peddle stroke (when it's farthest from the ground). At 90 degrees, your thigh should be roughly parallel to the saddle, which then allows for a strong push down on the pedal. At the bottom of the stroke (when the peddle is closest to the ground), your knee should be flexed at about 15-20 degrees, which is unlikely to strain the low back muscles, tendons and/or ligaments.
If your legs do not match these angles while you pedal, then adjust the height of your saddle.
The front 1/3 of your foot should be in contact with the pedals while peddling.
3. Strengthening and Stretching Your Back
3-1. Strengthen your core muscle groups.
Your core includes the muscles in your pelvis, lower back, hips and abdomen. Having a strong core that works in harmony dramatically reduces the risk of back injuries and pain from exercise. Making sure your core muscle groups are relatively strong before you start cycling is a good strategy to reduce the risk of back pain.
Cycling does not specifically strengthen the core body muscles, although it can certainly strain them.
In contrast, any exercise that utilizes the abdominal and back muscles in coordinated fashion is a good core exercise. For example, just trying to maintain your balance while sitting on a large exercise ball will work your core muscles.
Do bridge exercises: Lie on your back with your knees bent and feet flat on the floor, keeping your spine in a neutral position and not tilting your hips. While contracting your abdominal muscles, raise your hips off the floor and hold the position for at least 30 seconds. Repeat five to 10 times daily. This will also help strengthen your glutes.
Try planks: Start on all fours, with your hands flat on the floor directly beneath your shoulders. Extend your legs behind you so your hands and toes are bearing your body weight. Keep your back straight — don't let is sag or round up — and tighten your stomach. Hold for 30 seconds, then release. Repeat two to three times, gradually increasing the hold time of the exercise.
A great activity that will strengthen your core and prepare you for cycling is swimming.
3-2. Strengthen your buttocks and legs.
Cycling can obviously strengthen your legs, but research has shown that if your legs are not strong enough before getting involved with cycling, then you're at higher risk of back pain. Scientists have demonstrated that when cyclists pedal to exhaustion, their hamstrings and calf muscles become progressively more fatigued, which negatively impact their spinal posture and putting them at risk for back pain. As such, consider increasing the strength in your legs before you embark on cycling as a hobby.
Strengthen you hamstrings by doing deep leg bends, lunges and/or hamstring curls at the gym two to three times weekly. Start with light weights and progress to heavier ones over the course of a few weeks. Consult with a personal trainer if you're unfamiliar with weight training.
Strengthening your calves by grabbing some free weights (at least 10 pounds in each hand) and doing heel raises. While on your tiptoes, hold for five seconds and repeat 10 times on a daily basis. Progress to heavier weights over the course of a few weeks.
In addition to strengthening the legs, one should also strengthen the glutes (buttocks). If the hamstrings and calves become too tight, the glutes become weak. This leads to more work being placed on the lower back. Weak glutes can also contribute to knee pain.
Strengthen your buttocks (glutes) by doing a bridging exercise. Lie on your back with feet flat and knees bent. Slowly lift your back off the ground as high as you can so your thighs and back are aligned in a straight line. Hold this position for 20 seconds. Rest and repeat 3 to 4 times. You can increase the hold position as you improve in strength.
3-3. Keep your back limber with stretches.
The flip side of a strong back is a flexible back. Strong back muscles are important for generating power while peddling and absorbing the micro-trauma of road shock and vibration, but a flexible back is crucial for enduring the posture required of cycling without leading to strains. A great activity that stretches the back and other core muscles is yoga. The challenging body poses of yoga also act to strengthen your core and leg muscles and improve your overall posture.
Do leg to chest stretches: lie down on a padded surface with your knees bent and feet together on the floor. Grab your shins and try to touch your thighs to your chest. Go as far as you can until you feel a stretch in your low back muscles and hold (without bouncing) for 30 seconds. Repeat 10x daily until you have no more back discomfort from cycling.
As a beginner, yoga poses might create some soreness in the muscles of your legs and back — it should fade away in a few days.
Tips
Cycling is less jarring to your spine than many other aerobic exercises, such as running, but not as "joint friendly" as swimming.
Bikes generally called "cruisers" are not built for speed, but they are usually better ergonomically for your back and spine.
Chiropractors and physical therapists are trained at strengthening your back and making it more functional. Consider an assessment / treatments before getting into cycling more seriously.
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Choosing the Right Bike\\n1-1. Buy the appropriate size of bike.\\nIt should be obvious that an improperly-sized bike can lead to back pain or other physical issues, but many people select a new bike based on price point and tend to downplay the importance of the bike's dimensions and ergonomics. Ideally, a bike should be customized to your body, but that can get pretty expensive. A more economically friendly alternative is buying a bike from an actual cycle store (not a big department store) and asking the salesperson about proper sizing.\\nOnce you've narrowed down the style of bike and the size of the frame, ask to take the bike on an extended test drive (at least 30 minutes) and see how your back responds to it.\\nChoosing a bike that is too big will cause you to hunch over too far when reaching for the handlebars, which can eventually lead to back pain.\\nFor those with low back conditions, a reclining bike (also called a recumbent bike) may be the best bet.\\n1-2. Make sure the saddle is the right height.\\nAlthough the bike's frame height is important, especially for being able to dismount safely, the height of your saddle is even more paramount. Saddle height is determined by how long your legs are and should be positioned so that when the pedal is at the bottom of the stroke (nearest the ground), your knee should have a slight bend in it — between 15 – 20 degrees of flex ideally.\\nYour hips and buttocks shouldn’t move sideways while peddling and you shouldn’t have to stretch your legs at the bottom of each pedal stroke — stretching too far with your legs puts strain on your low back.\\nAdjusting the saddle angle is also important. Positioning it horizontal (parallel to the ground) suits most people, although people with chronic back conditions or sensitive perineum areas may feel more comfortable with the saddle tilting somewhat forward.\\n1-3. Adjust the handlebar height and angle.\\nThe bike's handlebars should be adjusted to a height at which you can comfortably reach them from an upright position, while having your elbows slightly bent. This is usually a personal preference, but the handlebar height is often even with or up to 4 inches (10 cm) below the saddle height, depending on back muscle flexibility. The angle of the handlebars is not adjustable on many low-to-mid-range bikes, but if yours is, try different settings and see how your back responds. Increasing the angle acts to raise the handlebars and bring them closer to your body (allowing you a more upright posture), which may be helpful for preventing back strain.\\nNovice and occasional cyclists should keep their handlebars at the same height as their saddle.\\nSeasoned cyclists generally keep their handlebars a few inches below their saddle height to be more aerodynamic and faster, but it requires decent flexibility within the muscles of their backs.\\n1-4. Get a bike with suspension.\\nAlmost all modern bikes (at least mountain bikes) have some sort of suspension or shock-absorbing accessories. Shock absorption is very important for the well-being of your spine, especially if you mountain bike on rough terrain and are getting frequently jarred. The smoother your ride is, the less musculoskeletal pain you're likely to develop. Get a bike with front shocks at the very least, but consider bikes with full suspension somewhere underneath the seat if preventing back pain is important to you.\\nOther forms of shock absorption on a bike include: thick knobby tires, heavily padded saddles and cushioned biking shorts.\\nMost suspension accessories are adjustable, so ask a qualified salesperson for assistance if you need to.\\nRoad racing bikes tend to be especially light and rigid, but don't come with suspension.\\n2. Maintaining Proper Form\\n2-1. Avoid slouching or hunching your shoulders while riding.\\nYour posture while cycling is also crucial if you want to avoid back pain. Try to keep your back straight while cycling — not completely erect like sitting in a chair — but rather flat, stable and well supported by squared shoulders. Distribute some of your weight to your arms and hands while keeping your chest and head up. Shift positions and change the angle of your upper body periodically in order to prevent muscle fatigue.\\nGently lifting and lowering your head from time to time is helpful for keeping your neck loose and avoiding muscle strains.\\nApproximately 45% of overuse injuries to professional road cyclists involve the low back.\\n2-2. Keep your arms slightly bent while riding.\\nWhen riding your bike, keep your arms slightly bent (10 degrees) while gripping the handlebars. This posture will allow the joints and muscles of your upper body to absorb some of the vibrations and impact instead of your spine, particularly if you tend to ride on rough terrain such as forest or mountain paths.\\nGrip the handlebar with your whole hand, but not too tightly. Wear padded cycling gloves to help with shock absorption.\\nIf your back tends to act up while cycling, break your ride into segments and take more rest stops.\\n2-3. Keep your leg at a 90 degree angle at the top of the stroke.\\nWhen peddling, it's more efficient and best for your hips and low back to have your knee bend at a 90 degree angle at the top of the peddle stroke (when it's farthest from the ground). At 90 degrees, your thigh should be roughly parallel to the saddle, which then allows for a strong push down on the pedal. At the bottom of the stroke (when the peddle is closest to the ground), your knee should be flexed at about 15-20 degrees, which is unlikely to strain the low back muscles, tendons and/or ligaments.\\nIf your legs do not match these angles while you pedal, then adjust the height of your saddle.\\nThe front 1/3 of your foot should be in contact with the pedals while peddling.\\n3. Strengthening and Stretching Your Back\\n3-1. Strengthen your core muscle groups.\\nYour core includes the muscles in your pelvis, lower back, hips and abdomen. Having a strong core that works in harmony dramatically reduces the risk of back injuries and pain from exercise. Making sure your core muscle groups are relatively strong before you start cycling is a good strategy to reduce the risk of back pain.\\nCycling does not specifically strengthen the core body muscles, although it can certainly strain them.\\nIn contrast, any exercise that utilizes the abdominal and back muscles in coordinated fashion is a good core exercise. For example, just trying to maintain your balance while sitting on a large exercise ball will work your core muscles.\\nDo bridge exercises: Lie on your back with your knees bent and feet flat on the floor, keeping your spine in a neutral position and not tilting your hips. While contracting your abdominal muscles, raise your hips off the floor and hold the position for at least 30 seconds. Repeat five to 10 times daily. This will also help strengthen your glutes.\\nTry planks: Start on all fours, with your hands flat on the floor directly beneath your shoulders. Extend your legs behind you so your hands and toes are bearing your body weight. Keep your back straight — don't let is sag or round up — and tighten your stomach. Hold for 30 seconds, then release. Repeat two to three times, gradually increasing the hold time of the exercise.\\nA great activity that will strengthen your core and prepare you for cycling is swimming.\\n3-2. Strengthen your buttocks and legs.\\nCycling can obviously strengthen your legs, but research has shown that if your legs are not strong enough before getting involved with cycling, then you're at higher risk of back pain. Scientists have demonstrated that when cyclists pedal to exhaustion, their hamstrings and calf muscles become progressively more fatigued, which negatively impact their spinal posture and putting them at risk for back pain. As such, consider increasing the strength in your legs before you embark on cycling as a hobby.\\nStrengthen you hamstrings by doing deep leg bends, lunges and/or hamstring curls at the gym two to three times weekly. Start with light weights and progress to heavier ones over the course of a few weeks. Consult with a personal trainer if you're unfamiliar with weight training.\\nStrengthening your calves by grabbing some free weights (at least 10 pounds in each hand) and doing heel raises. While on your tiptoes, hold for five seconds and repeat 10 times on a daily basis. Progress to heavier weights over the course of a few weeks.\\nIn addition to strengthening the legs, one should also strengthen the glutes (buttocks). If the hamstrings and calves become too tight, the glutes become weak. This leads to more work being placed on the lower back. Weak glutes can also contribute to knee pain. \\nStrengthen your buttocks (glutes) by doing a bridging exercise. Lie on your back with feet flat and knees bent. Slowly lift your back off the ground as high as you can so your thighs and back are aligned in a straight line. Hold this position for 20 seconds. Rest and repeat 3 to 4 times. You can increase the hold position as you improve in strength.\\n3-3. Keep your back limber with stretches.\\nThe flip side of a strong back is a flexible back. Strong back muscles are important for generating power while peddling and absorbing the micro-trauma of road shock and vibration, but a flexible back is crucial for enduring the posture required of cycling without leading to strains. A great activity that stretches the back and other core muscles is yoga. The challenging body poses of yoga also act to strengthen your core and leg muscles and improve your overall posture.\\nDo leg to chest stretches: lie down on a padded surface with your knees bent and feet together on the floor. Grab your shins and try to touch your thighs to your chest. Go as far as you can until you feel a stretch in your low back muscles and hold (without bouncing) for 30 seconds. Repeat 10x daily until you have no more back discomfort from cycling.\\nAs a beginner, yoga poses might create some soreness in the muscles of your legs and back — it should fade away in a few days.\\nTips\\nCycling is less jarring to your spine than many other aerobic exercises, such as running, but not as \\\"joint friendly\\\" as swimming.\\nBikes generally called \\\"cruisers\\\" are not built for speed, but they are usually better ergonomically for your back and spine.\\nChiropractors and physical therapists are trained at strengthening your back and making it more functional. Consider an assessment / treatments before getting into cycling more seriously.\\n\", \"简要回答\": \"Cycling is a great cardiovascular activity that's generally easy on the joints because it's not weight bearing, although back pain seems to be relatively common among cyclists. According to research, about 68% of people who cycle frequently experience debilitating back pain related to cycling at some point in their lives. Back pain from cycling has a number of causes, mainly: unsuitable bike dimensions, poor posture, and weak and inflexible back (and other core) muscles. Learning about proper bike dimensions, as well as specific back exercises and stretches should allow you to avoid back pain from cycling.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing the Right Bike\", \"步骤\": [{\"编号\": 1, \"标题\": \"Buy the appropriate size of bike.\", \"描述\": \"It should be obvious that an improperly-sized bike can lead to back pain or other physical issues, but many people select a new bike based on price point and tend to downplay the importance of the bike's dimensions and ergonomics. Ideally, a bike should be customized to your body, but that can get pretty expensive. A more economically friendly alternative is buying a bike from an actual cycle store (not a big department store) and asking the salesperson about proper sizing.\\nOnce you've narrowed down the style of bike and the size of the frame, ask to take the bike on an extended test drive (at least 30 minutes) and see how your back responds to it.\\nChoosing a bike that is too big will cause you to hunch over too far when reaching for the handlebars, which can eventually lead to back pain.\\nFor those with low back conditions, a reclining bike (also called a recumbent bike) may be the best bet.\"}, {\"编号\": 2, \"标题\": \"Make sure the saddle is the right height.\", \"描述\": \"Although the bike's frame height is important, especially for being able to dismount safely, the height of your saddle is even more paramount. Saddle height is determined by how long your legs are and should be positioned so that when the pedal is at the bottom of the stroke (nearest the ground), your knee should have a slight bend in it — between 15 – 20 degrees of flex ideally.\\nYour hips and buttocks shouldn’t move sideways while peddling and you shouldn’t have to stretch your legs at the bottom of each pedal stroke — stretching too far with your legs puts strain on your low back.\\nAdjusting the saddle angle is also important. Positioning it horizontal (parallel to the ground) suits most people, although people with chronic back conditions or sensitive perineum areas may feel more comfortable with the saddle tilting somewhat forward.\"}, {\"编号\": 3, \"标题\": \"Adjust the handlebar height and angle.\", \"描述\": \"The bike's handlebars should be adjusted to a height at which you can comfortably reach them from an upright position, while having your elbows slightly bent. This is usually a personal preference, but the handlebar height is often even with or up to 4 inches (10 cm) below the saddle height, depending on back muscle flexibility. The angle of the handlebars is not adjustable on many low-to-mid-range bikes, but if yours is, try different settings and see how your back responds. Increasing the angle acts to raise the handlebars and bring them closer to your body (allowing you a more upright posture), which may be helpful for preventing back strain.\\nNovice and occasional cyclists should keep their handlebars at the same height as their saddle.\\nSeasoned cyclists generally keep their handlebars a few inches below their saddle height to be more aerodynamic and faster, but it requires decent flexibility within the muscles of their backs.\"}, {\"编号\": 4, \"标题\": \"Get a bike with suspension.\", \"描述\": \"Almost all modern bikes (at least mountain bikes) have some sort of suspension or shock-absorbing accessories. Shock absorption is very important for the well-being of your spine, especially if you mountain bike on rough terrain and are getting frequently jarred. The smoother your ride is, the less musculoskeletal pain you're likely to develop. Get a bike with front shocks at the very least, but consider bikes with full suspension somewhere underneath the seat if preventing back pain is important to you.\\nOther forms of shock absorption on a bike include: thick knobby tires, heavily padded saddles and cushioned biking shorts.\\nMost suspension accessories are adjustable, so ask a qualified salesperson for assistance if you need to.\\nRoad racing bikes tend to be especially light and rigid, but don't come with suspension.\"}]}, {\"编号\": 2, \"标题\": \"Maintaining Proper Form\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid slouching or hunching your shoulders while riding.\", \"描述\": \"Your posture while cycling is also crucial if you want to avoid back pain. Try to keep your back straight while cycling — not completely erect like sitting in a chair — but rather flat, stable and well supported by squared shoulders. Distribute some of your weight to your arms and hands while keeping your chest and head up. Shift positions and change the angle of your upper body periodically in order to prevent muscle fatigue.\\nGently lifting and lowering your head from time to time is helpful for keeping your neck loose and avoiding muscle strains.\\nApproximately 45% of overuse injuries to professional road cyclists involve the low back.\"}, {\"编号\": 2, \"标题\": \"Keep your arms slightly bent while riding.\", \"描述\": \"When riding your bike, keep your arms slightly bent (10 degrees) while gripping the handlebars. This posture will allow the joints and muscles of your upper body to absorb some of the vibrations and impact instead of your spine, particularly if you tend to ride on rough terrain such as forest or mountain paths.\\nGrip the handlebar with your whole hand, but not too tightly. Wear padded cycling gloves to help with shock absorption.\\nIf your back tends to act up while cycling, break your ride into segments and take more rest stops.\"}, {\"编号\": 3, \"标题\": \"Keep your leg at a 90 degree angle at the top of the stroke.\", \"描述\": \"When peddling, it's more efficient and best for your hips and low back to have your knee bend at a 90 degree angle at the top of the peddle stroke (when it's farthest from the ground). At 90 degrees, your thigh should be roughly parallel to the saddle, which then allows for a strong push down on the pedal. At the bottom of the stroke (when the peddle is closest to the ground), your knee should be flexed at about 15-20 degrees, which is unlikely to strain the low back muscles, tendons and/or ligaments.\\nIf your legs do not match these angles while you pedal, then adjust the height of your saddle.\\nThe front 1/3 of your foot should be in contact with the pedals while peddling.\"}]}, {\"编号\": 3, \"标题\": \"Strengthening and Stretching Your Back\", \"步骤\": [{\"编号\": 1, \"标题\": \"Strengthen your core muscle groups.\", \"描述\": \"Your core includes the muscles in your pelvis, lower back, hips and abdomen. Having a strong core that works in harmony dramatically reduces the risk of back injuries and pain from exercise. Making sure your core muscle groups are relatively strong before you start cycling is a good strategy to reduce the risk of back pain.\\nCycling does not specifically strengthen the core body muscles, although it can certainly strain them.\\nIn contrast, any exercise that utilizes the abdominal and back muscles in coordinated fashion is a good core exercise. For example, just trying to maintain your balance while sitting on a large exercise ball will work your core muscles.\\nDo bridge exercises: Lie on your back with your knees bent and feet flat on the floor, keeping your spine in a neutral position and not tilting your hips. While contracting your abdominal muscles, raise your hips off the floor and hold the position for at least 30 seconds. Repeat five to 10 times daily. This will also help strengthen your glutes.\\nTry planks: Start on all fours, with your hands flat on the floor directly beneath your shoulders. Extend your legs behind you so your hands and toes are bearing your body weight. Keep your back straight — don't let is sag or round up — and tighten your stomach. Hold for 30 seconds, then release. Repeat two to three times, gradually increasing the hold time of the exercise.\\nA great activity that will strengthen your core and prepare you for cycling is swimming.\"}, {\"编号\": 2, \"标题\": \"Strengthen your buttocks and legs.\", \"描述\": \"Cycling can obviously strengthen your legs, but research has shown that if your legs are not strong enough before getting involved with cycling, then you're at higher risk of back pain. Scientists have demonstrated that when cyclists pedal to exhaustion, their hamstrings and calf muscles become progressively more fatigued, which negatively impact their spinal posture and putting them at risk for back pain. As such, consider increasing the strength in your legs before you embark on cycling as a hobby.\\nStrengthen you hamstrings by doing deep leg bends, lunges and/or hamstring curls at the gym two to three times weekly. Start with light weights and progress to heavier ones over the course of a few weeks. Consult with a personal trainer if you're unfamiliar with weight training.\\nStrengthening your calves by grabbing some free weights (at least 10 pounds in each hand) and doing heel raises. While on your tiptoes, hold for five seconds and repeat 10 times on a daily basis. Progress to heavier weights over the course of a few weeks.\\nIn addition to strengthening the legs, one should also strengthen the glutes (buttocks). If the hamstrings and calves become too tight, the glutes become weak. This leads to more work being placed on the lower back. Weak glutes can also contribute to knee pain. \\nStrengthen your buttocks (glutes) by doing a bridging exercise. Lie on your back with feet flat and knees bent. Slowly lift your back off the ground as high as you can so your thighs and back are aligned in a straight line. Hold this position for 20 seconds. Rest and repeat 3 to 4 times. You can increase the hold position as you improve in strength.\"}, {\"编号\": 3, \"标题\": \"Keep your back limber with stretches.\", \"描述\": \"The flip side of a strong back is a flexible back. Strong back muscles are important for generating power while peddling and absorbing the micro-trauma of road shock and vibration, but a flexible back is crucial for enduring the posture required of cycling without leading to strains. A great activity that stretches the back and other core muscles is yoga. The challenging body poses of yoga also act to strengthen your core and leg muscles and improve your overall posture.\\nDo leg to chest stretches: lie down on a padded surface with your knees bent and feet together on the floor. Grab your shins and try to touch your thighs to your chest. Go as far as you can until you feel a stretch in your low back muscles and hold (without bouncing) for 30 seconds. Repeat 10x daily until you have no more back discomfort from cycling.\\nAs a beginner, yoga poses might create some soreness in the muscles of your legs and back — it should fade away in a few days.\"}], \"小提示\": [\"Cycling is less jarring to your spine than many other aerobic exercises, such as running, but not as \\\"joint friendly\\\" as swimming.\\n\", \"Bikes generally called \\\"cruisers\\\" are not built for speed, but they are usually better ergonomically for your back and spine.\\n\", \"Chiropractors and physical therapists are trained at strengthening your back and making it more functional. Consider an assessment / treatments before getting into cycling more seriously.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,110 | How to Avoid MSG | 1. Avoiding MSG In Your Daily Life
1-1. Avoid non-food products that may contain MSG.
Some cosmetics, soaps, shampoos, and hair conditioners may contain MSG if the ingredients contain the words "hydrolyzed," "protein," or "amino acids."
Some medications, vitamins and dietary supplements have MSG in the binders and fillers. Check with a pharmacist if you're unsure.
1-2. Eat a fresh, natural diet.
MSG is in almost every processed food. This means when you buy prepackaged food, you more than likely will end up with some MSG in your food. Buy fresh vegetables and fruits, use only basic seasonings, such as salt and pepper.
Instead of flavoring salts and prepackaged seasonings, try fresh spices and herbs to flavor your food.
1-3. Cook for yourself.
MSG is in almost every prepackaged food product, frozen meal, and restaurant meal. Start cooking from scratch so that you can control what goes into your body.
Buy fresh, natural ingredients instead of canned or processed.
1-4. Avoid common food products that may contain small amounts of MSG if you are highly sensitive to MSG.
These foods include low-fat or fat-free foods, enriched foods, vitamin-enriched foods, corn starch, modified food starch, corn syrup, lipolyzed butter fat, dextrose, brown rice syrup, rice syrup, milk powder, or 1 percent or 2 percent milk.
2. Avoiding MSG at the Grocery Store
2-1. Read the labels.
Don't trust "no MSG" on the front of the box. MSG is labeled many different ways on a label. Learn other ways food manufacturers label MSG. While a product may have no MSG, this doesn't mean it is MSG-free. There are other ways MSG is in your food. Look for any of the following ingredients:
Processed free glutamic acid, monosodium glutamate
Calcium glutamate, monopotassium glutamate, magnesium glutamate, mono-ammonium glutamate, natrium glutamate
Glutamic acid
Sodium caseinate, calcium caseinate
Yeast extract, autolyzed yeast
Whey protein concentrate
Textured protein, vegetable protein extract
Hydrolyzed products, including hydrolyzed protein or vegetable broth.
The U.S. Food and Drug Administration requires sources of hydrolyzed protein to be listed on ingredient labels. If a product contains unprocessed tomato or wheat, for example, they can be listed as "tomatoes" or "wheat." If the ingredients say "tomato protein" or "hydrolyzed wheat protein," the product contains MSG.
2-2. Watch out for salty snack food.
Many processed salty snack foods contain MSG. Be careful when buying flavored chips, crackers, or nuts.
Foods like Doritos, Cheetos, and just about all flavored potato chips have MSG in it.
2-3. Avoid deli meats.
Deli meats generally always contain MSG. Chicken and sausages contain MSG products.
2-4. Be wary of dressings.
Ranch dressing always has MSG, but most other salad dressings do, too. In addition to dressing, be wary of vegetable dips.
Pay attention to soy sauce, Parmesan cheese, gravies, and dipping sauces.
2-5. Pay attention to broths and soups.
Bouillon and broths more than likely will have MSG in them. Even popular soup brands will place it into the cans.
3. Avoiding MSG When Eating Out
3-1. Tell servers you want your food without MSG.
These days, many restaurants have moved away from using MSG in their cooking. It is still a good idea to ask and to be adamant that MSG is not used in the food prepared for you.
3-2. Avoid certain foods when eating out.
If you want to eat out but avoid MSG, known which foods to avoid. Common foods that contain MSG include vegetable broths, breads, dressings, soy products, sweeteners, and flavors.
3-3. Watch out for fast food.
Most fast food restaurants, such as McDonalds, Burger King, KFC, Pizza Hut, and Chick-fil-A all put MSG in their food. If you are curious about which particular items have MSG, then go to the restaurant's website and look at the ingredients list.
Warnings
Vegetables, grains and fruits may have MSG because food growers sometimes spray their produce with a product containing processed free glutamic acid to increase crop yields. There is no way to tell if produce has MSG except by testing. Wash fruits and vegetables thoroughly before eating.
Read infant formula labels carefully, as some types of infant formula may contain MSG.
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Avoiding MSG In Your Daily Life\\n1-1. Avoid non-food products that may contain MSG.\\nSome cosmetics, soaps, shampoos, and hair conditioners may contain MSG if the ingredients contain the words \\\"hydrolyzed,\\\" \\\"protein,\\\" or \\\"amino acids.\\\"\\nSome medications, vitamins and dietary supplements have MSG in the binders and fillers. Check with a pharmacist if you're unsure.\\n1-2. Eat a fresh, natural diet.\\nMSG is in almost every processed food. This means when you buy prepackaged food, you more than likely will end up with some MSG in your food. Buy fresh vegetables and fruits, use only basic seasonings, such as salt and pepper.\\nInstead of flavoring salts and prepackaged seasonings, try fresh spices and herbs to flavor your food.\\n1-3. Cook for yourself.\\nMSG is in almost every prepackaged food product, frozen meal, and restaurant meal. Start cooking from scratch so that you can control what goes into your body.\\nBuy fresh, natural ingredients instead of canned or processed.\\n1-4. Avoid common food products that may contain small amounts of MSG if you are highly sensitive to MSG.\\nThese foods include low-fat or fat-free foods, enriched foods, vitamin-enriched foods, corn starch, modified food starch, corn syrup, lipolyzed butter fat, dextrose, brown rice syrup, rice syrup, milk powder, or 1 percent or 2 percent milk.\\n2. Avoiding MSG at the Grocery Store\\n2-1. Read the labels.\\nDon't trust \\\"no MSG\\\" on the front of the box. MSG is labeled many different ways on a label. Learn other ways food manufacturers label MSG. While a product may have no MSG, this doesn't mean it is MSG-free. There are other ways MSG is in your food. Look for any of the following ingredients:\\nProcessed free glutamic acid, monosodium glutamate\\nCalcium glutamate, monopotassium glutamate, magnesium glutamate, mono-ammonium glutamate, natrium glutamate\\nGlutamic acid\\nSodium caseinate, calcium caseinate\\nYeast extract, autolyzed yeast\\nWhey protein concentrate\\nTextured protein, vegetable protein extract\\nHydrolyzed products, including hydrolyzed protein or vegetable broth.\\nThe U.S. Food and Drug Administration requires sources of hydrolyzed protein to be listed on ingredient labels. If a product contains unprocessed tomato or wheat, for example, they can be listed as \\\"tomatoes\\\" or \\\"wheat.\\\" If the ingredients say \\\"tomato protein\\\" or \\\"hydrolyzed wheat protein,\\\" the product contains MSG.\\n2-2. Watch out for salty snack food.\\nMany processed salty snack foods contain MSG. Be careful when buying flavored chips, crackers, or nuts.\\nFoods like Doritos, Cheetos, and just about all flavored potato chips have MSG in it.\\n2-3. Avoid deli meats.\\nDeli meats generally always contain MSG. Chicken and sausages contain MSG products.\\n2-4. Be wary of dressings.\\nRanch dressing always has MSG, but most other salad dressings do, too. In addition to dressing, be wary of vegetable dips.\\nPay attention to soy sauce, Parmesan cheese, gravies, and dipping sauces.\\n2-5. Pay attention to broths and soups.\\nBouillon and broths more than likely will have MSG in them. Even popular soup brands will place it into the cans.\\n3. Avoiding MSG When Eating Out\\n3-1. Tell servers you want your food without MSG.\\nThese days, many restaurants have moved away from using MSG in their cooking. It is still a good idea to ask and to be adamant that MSG is not used in the food prepared for you.\\n3-2. Avoid certain foods when eating out.\\nIf you want to eat out but avoid MSG, known which foods to avoid. Common foods that contain MSG include vegetable broths, breads, dressings, soy products, sweeteners, and flavors.\\n3-3. Watch out for fast food.\\nMost fast food restaurants, such as McDonalds, Burger King, KFC, Pizza Hut, and Chick-fil-A all put MSG in their food. If you are curious about which particular items have MSG, then go to the restaurant's website and look at the ingredients list.\\nWarnings\\nVegetables, grains and fruits may have MSG because food growers sometimes spray their produce with a product containing processed free glutamic acid to increase crop yields. There is no way to tell if produce has MSG except by testing. Wash fruits and vegetables thoroughly before eating.\\nRead infant formula labels carefully, as some types of infant formula may contain MSG.\\n\", \"简要回答\": \"Monosodium glutamate (MSG) is a flavor enhancer often used in Asian foods and commercial food products. Studies have shown that MSG may lead to short and long term health problems, such as headaches, nausea, fatigue, pancreatic disorders, ADHD, and even obesity. MSG doesn't affect some people, but others have severe sensitivity to it. To avoid MSG, be proactive in restaurants and learn to read product labels carefully.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Avoiding MSG In Your Daily Life\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid non-food products that may contain MSG.\", \"描述\": \"Some cosmetics, soaps, shampoos, and hair conditioners may contain MSG if the ingredients contain the words \\\"hydrolyzed,\\\" \\\"protein,\\\" or \\\"amino acids.\\\"\\nSome medications, vitamins and dietary supplements have MSG in the binders and fillers. Check with a pharmacist if you're unsure.\"}, {\"编号\": 2, \"标题\": \"Eat a fresh, natural diet.\", \"描述\": \"MSG is in almost every processed food. This means when you buy prepackaged food, you more than likely will end up with some MSG in your food. Buy fresh vegetables and fruits, use only basic seasonings, such as salt and pepper.\\nInstead of flavoring salts and prepackaged seasonings, try fresh spices and herbs to flavor your food.\"}, {\"编号\": 3, \"标题\": \"Cook for yourself.\", \"描述\": \"MSG is in almost every prepackaged food product, frozen meal, and restaurant meal. Start cooking from scratch so that you can control what goes into your body.\\nBuy fresh, natural ingredients instead of canned or processed.\"}, {\"编号\": 4, \"标题\": \"Avoid common food products that may contain small amounts of MSG if you are highly sensitive to MSG.\", \"描述\": \"These foods include low-fat or fat-free foods, enriched foods, vitamin-enriched foods, corn starch, modified food starch, corn syrup, lipolyzed butter fat, dextrose, brown rice syrup, rice syrup, milk powder, or 1 percent or 2 percent milk.\"}]}, {\"编号\": 2, \"标题\": \"Avoiding MSG at the Grocery Store\", \"步骤\": [{\"编号\": 1, \"标题\": \"Read the labels.\", \"描述\": \"Don't trust \\\"no MSG\\\" on the front of the box. MSG is labeled many different ways on a label. Learn other ways food manufacturers label MSG. While a product may have no MSG, this doesn't mean it is MSG-free. There are other ways MSG is in your food. Look for any of the following ingredients:\\nProcessed free glutamic acid, monosodium glutamate\\nCalcium glutamate, monopotassium glutamate, magnesium glutamate, mono-ammonium glutamate, natrium glutamate\\nGlutamic acid\\nSodium caseinate, calcium caseinate\\nYeast extract, autolyzed yeast\\nWhey protein concentrate\\nTextured protein, vegetable protein extract\\nHydrolyzed products, including hydrolyzed protein or vegetable broth.\\nThe U.S. Food and Drug Administration requires sources of hydrolyzed protein to be listed on ingredient labels. If a product contains unprocessed tomato or wheat, for example, they can be listed as \\\"tomatoes\\\" or \\\"wheat.\\\" If the ingredients say \\\"tomato protein\\\" or \\\"hydrolyzed wheat protein,\\\" the product contains MSG.\"}, {\"编号\": 2, \"标题\": \"Watch out for salty snack food.\", \"描述\": \"Many processed salty snack foods contain MSG. Be careful when buying flavored chips, crackers, or nuts.\\nFoods like Doritos, Cheetos, and just about all flavored potato chips have MSG in it.\"}, {\"编号\": 3, \"标题\": \"Avoid deli meats.\", \"描述\": \"Deli meats generally always contain MSG. Chicken and sausages contain MSG products.\"}, {\"编号\": 4, \"标题\": \"Be wary of dressings.\", \"描述\": \"Ranch dressing always has MSG, but most other salad dressings do, too. In addition to dressing, be wary of vegetable dips.\\nPay attention to soy sauce, Parmesan cheese, gravies, and dipping sauces.\"}, {\"编号\": 5, \"标题\": \"Pay attention to broths and soups.\", \"描述\": \"Bouillon and broths more than likely will have MSG in them. Even popular soup brands will place it into the cans.\"}]}, {\"编号\": 3, \"标题\": \"Avoiding MSG When Eating Out\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tell servers you want your food without MSG.\", \"描述\": \"These days, many restaurants have moved away from using MSG in their cooking. It is still a good idea to ask and to be adamant that MSG is not used in the food prepared for you.\"}, {\"编号\": 2, \"标题\": \"Avoid certain foods when eating out.\", \"描述\": \"If you want to eat out but avoid MSG, known which foods to avoid. Common foods that contain MSG include vegetable broths, breads, dressings, soy products, sweeteners, and flavors.\"}, {\"编号\": 3, \"标题\": \"Watch out for fast food.\", \"描述\": \"Most fast food restaurants, such as McDonalds, Burger King, KFC, Pizza Hut, and Chick-fil-A all put MSG in their food. If you are curious about which particular items have MSG, then go to the restaurant's website and look at the ingredients list.\"}], \"注意事项\": [\"Vegetables, grains and fruits may have MSG because food growers sometimes spray their produce with a product containing processed free glutamic acid to increase crop yields. There is no way to tell if produce has MSG except by testing. Wash fruits and vegetables thoroughly before eating.\\n\", \"Read infant formula labels carefully, as some types of infant formula may contain MSG.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,111 | How to Avoid Mad Cow Disease | 1. Preventing Bovine Spongiform Encephalopathy (BSE) in Cows
1-1. Feed your cattle non-ruminant feed.
Avoid feeding your cattle feed made from the central nervous tissue of other cattle, sheep, and deer—often called ruminant. Whenever possible avoid food made in rendering plants, which often process both ruminant and non-ruminant parts.
In the U.S. it is illegal for cattle feed to contain ruminant. Look for the USDA inspector logo on your feed to know that it is in compliance with federal law.
Avoid feeding your cattle feed from other countries, which may have different or more lax rules about how feed is made.
1-2. Keep ruminant parts and meat separate when butchering your cattle.
Use separate equipment to process and break down nervous tissue and muscle during butchering. Label any meat for consumption after slaughter and keep it completely separate from any nervous tissue you discard.
Consult the USDA’s website to find current rules about the humane and sanitary slaughter of cows.
1-3. Contact the USDA with any questions about slaughtering your cattle.
Call the USDA information hotline at (202) 720-2791 if you are unsure about butchering best practices or how to discard nervous tissue properly. They also have a searchable database of agricultural information online.
You can use the USDA’s Ask An Expert portal to submit your question to a certified agriculture expert if you cannot find the answer online.
2. Monitoring for BSE in Cows
2-1. Look for symptoms of BSE in your cattle.
Keep an eye on your cattle and call your veterinarian if you notice an abrupt change in temperament, a lack of coordination, decreased milk production, or a loss of muscle tone despite normal eating habits. The condition of a cow affected by BSE will typically deteriorate rapidly over a period of weeks to months once these symptoms surface.
BSE can take 2-8 years to incubate, so it can be difficult to know when your cow was exposed to the disease. Regular veterinary check ups will help you maintain the health of your cattle.
Many of these symptoms are also caused by more common conditions. Any sudden change in the health of a cow merits a call to your veterinarian.
2-2. Get any animals of concern tested by a veterinarian after death.
Talk to your veterinarian about BSE testing if you have fears that your cow was infected. The only test available requires a sample of brain tissue to test for the disease and can therefore only be conducted in deceased animals.
Your veterinarian will contact the USDA or your local regulatory agency as part of testing protocol if the test is positive.
2-3. Put the low risk in perspective.
Understand that the risk of your cattle contracting BSE is very low. As of 2011, there were only 29 worldwide cases of BSE. This low figure is due to increased worldwide safety measures regarding feed and slaughter practices.
As long as you follow the established regulations in place for feeding and slaughtering your cattle, your risk of a cow contracting BSE is extremely low.
There has only been 1 case of BSE in an American-born cow.
3. Preventing Beef-Related Creutzfeldt-Jakob Disease (vCJD) in Humans
3-1. Avoid eating the central-nervous-system tissue of cows.
Focus your beef consumption on normal muscle meat rather than organ meats, such as offal. In particular, avoid eating parts of the central nervous system, such as the brain, spinal cord, retinas, and tonsils.
Especially avoid eating these parts in cattle 30 months and older, as this is typically the age group affected by BSE.
Eating regular muscle meat and consuming milk poses almost no vCJD risk.
3-2. Minimize or avoid beef consumption.
Cut back on your consumption of beef if you find yourself very worried about vCJD. Know that you are much more likely to get vCJD through a random (and rare) genetic mutation than you are from eating contaminated beef.
The majority of cases of vCJD have occurred outside the United States. If it makes you feel at ease, cut down on your meat consumption while traveling.
The risks of a person contracting vCJD are very low and especially low from eating contaminated beef. Eating less meat for the purposes of avoiding vCJD makes sense only if it gives you peace of mind.
3-3. Look for symptoms of Creutzfeldt-Jakob Disease.
Consult your doctor if you notice troubling personality changes, anxiety, temporary blindness, difficulty speaking, or jerky movements. These symptoms can be caused by many more common ailments that should be considered before vCJD.
While the only definitive test for vCJD is a brain autopsy after death, your doctor can usually diagnose vCJD from a neurological exam, if needed.
There is no cure for vCJD. Doctors focus on treating the symptoms themselves and making the affected patient as comfortable as possible.
3-4. Consult a mental health professional if you can’t shake your fears.
Talk to a therapist or mental health professional if you find yourself consumed with anxiety about contracting vCJD from eating contaminated beef. The practical risks are exceptionally low, and a professional can create strategies for you to manage your fears.
Find a mental health professional in your area by using a reputable online directory, such as the professional listings on Psychology Today.
Tips
Find the latest news in animal disease information by consulting the Animal and Plant Health Inspection Service on the USDA website.[17]
X
Research source
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Preventing Bovine Spongiform Encephalopathy (BSE) in Cows\\n1-1. Feed your cattle non-ruminant feed.\\nAvoid feeding your cattle feed made from the central nervous tissue of other cattle, sheep, and deer—often called ruminant. Whenever possible avoid food made in rendering plants, which often process both ruminant and non-ruminant parts.\\nIn the U.S. it is illegal for cattle feed to contain ruminant. Look for the USDA inspector logo on your feed to know that it is in compliance with federal law.\\nAvoid feeding your cattle feed from other countries, which may have different or more lax rules about how feed is made.\\n1-2. Keep ruminant parts and meat separate when butchering your cattle.\\nUse separate equipment to process and break down nervous tissue and muscle during butchering. Label any meat for consumption after slaughter and keep it completely separate from any nervous tissue you discard.\\nConsult the USDA’s website to find current rules about the humane and sanitary slaughter of cows.\\n1-3. Contact the USDA with any questions about slaughtering your cattle.\\nCall the USDA information hotline at (202) 720-2791 if you are unsure about butchering best practices or how to discard nervous tissue properly. They also have a searchable database of agricultural information online.\\nYou can use the USDA’s Ask An Expert portal to submit your question to a certified agriculture expert if you cannot find the answer online.\\n2. Monitoring for BSE in Cows\\n2-1. Look for symptoms of BSE in your cattle.\\nKeep an eye on your cattle and call your veterinarian if you notice an abrupt change in temperament, a lack of coordination, decreased milk production, or a loss of muscle tone despite normal eating habits. The condition of a cow affected by BSE will typically deteriorate rapidly over a period of weeks to months once these symptoms surface.\\nBSE can take 2-8 years to incubate, so it can be difficult to know when your cow was exposed to the disease. Regular veterinary check ups will help you maintain the health of your cattle.\\nMany of these symptoms are also caused by more common conditions. Any sudden change in the health of a cow merits a call to your veterinarian.\\n2-2. Get any animals of concern tested by a veterinarian after death.\\nTalk to your veterinarian about BSE testing if you have fears that your cow was infected. The only test available requires a sample of brain tissue to test for the disease and can therefore only be conducted in deceased animals.\\nYour veterinarian will contact the USDA or your local regulatory agency as part of testing protocol if the test is positive.\\n2-3. Put the low risk in perspective.\\nUnderstand that the risk of your cattle contracting BSE is very low. As of 2011, there were only 29 worldwide cases of BSE. This low figure is due to increased worldwide safety measures regarding feed and slaughter practices.\\nAs long as you follow the established regulations in place for feeding and slaughtering your cattle, your risk of a cow contracting BSE is extremely low.\\nThere has only been 1 case of BSE in an American-born cow.\\n3. Preventing Beef-Related Creutzfeldt-Jakob Disease (vCJD) in Humans\\n3-1. Avoid eating the central-nervous-system tissue of cows.\\nFocus your beef consumption on normal muscle meat rather than organ meats, such as offal. In particular, avoid eating parts of the central nervous system, such as the brain, spinal cord, retinas, and tonsils.\\nEspecially avoid eating these parts in cattle 30 months and older, as this is typically the age group affected by BSE.\\nEating regular muscle meat and consuming milk poses almost no vCJD risk.\\n3-2. Minimize or avoid beef consumption.\\nCut back on your consumption of beef if you find yourself very worried about vCJD. Know that you are much more likely to get vCJD through a random (and rare) genetic mutation than you are from eating contaminated beef.\\nThe majority of cases of vCJD have occurred outside the United States. If it makes you feel at ease, cut down on your meat consumption while traveling.\\nThe risks of a person contracting vCJD are very low and especially low from eating contaminated beef. Eating less meat for the purposes of avoiding vCJD makes sense only if it gives you peace of mind.\\n3-3. Look for symptoms of Creutzfeldt-Jakob Disease.\\nConsult your doctor if you notice troubling personality changes, anxiety, temporary blindness, difficulty speaking, or jerky movements. These symptoms can be caused by many more common ailments that should be considered before vCJD.\\nWhile the only definitive test for vCJD is a brain autopsy after death, your doctor can usually diagnose vCJD from a neurological exam, if needed.\\nThere is no cure for vCJD. Doctors focus on treating the symptoms themselves and making the affected patient as comfortable as possible.\\n3-4. Consult a mental health professional if you can’t shake your fears.\\nTalk to a therapist or mental health professional if you find yourself consumed with anxiety about contracting vCJD from eating contaminated beef. The practical risks are exceptionally low, and a professional can create strategies for you to manage your fears.\\nFind a mental health professional in your area by using a reputable online directory, such as the professional listings on Psychology Today.\\nTips\\nFind the latest news in animal disease information by consulting the Animal and Plant Health Inspection Service on the USDA website.[17]\\nX\\nResearch source\\n\", \"简要回答\": \"What is commonly called Mad Cow Disease is actually 2 different illnesses, Bovine Spongiform Encephalopathy (BSE), which affects cows, and Creutzfeldt-Jakob Disease (vCJD), which affects humans. Thankfully, both of these diseases are extremely rare today due to increased health and safety regulations. By avoiding food products that contain central-nervous-system tissues, you can largely prevent the diseases. Following some practical steps will keep both you and your cattle in good health.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preventing Bovine Spongiform Encephalopathy (BSE) in Cows\", \"步骤\": [{\"编号\": 1, \"标题\": \"Feed your cattle non-ruminant feed.\", \"描述\": \"Avoid feeding your cattle feed made from the central nervous tissue of other cattle, sheep, and deer—often called ruminant. Whenever possible avoid food made in rendering plants, which often process both ruminant and non-ruminant parts.\\nIn the U.S. it is illegal for cattle feed to contain ruminant. Look for the USDA inspector logo on your feed to know that it is in compliance with federal law.\\nAvoid feeding your cattle feed from other countries, which may have different or more lax rules about how feed is made.\"}, {\"编号\": 2, \"标题\": \"Keep ruminant parts and meat separate when butchering your cattle.\", \"描述\": \"Use separate equipment to process and break down nervous tissue and muscle during butchering. Label any meat for consumption after slaughter and keep it completely separate from any nervous tissue you discard.\\nConsult the USDA’s website to find current rules about the humane and sanitary slaughter of cows.\"}, {\"编号\": 3, \"标题\": \"Contact the USDA with any questions about slaughtering your cattle.\", \"描述\": \"Call the USDA information hotline at (202) 720-2791 if you are unsure about butchering best practices or how to discard nervous tissue properly. They also have a searchable database of agricultural information online.\\nYou can use the USDA’s Ask An Expert portal to submit your question to a certified agriculture expert if you cannot find the answer online.\"}]}, {\"编号\": 2, \"标题\": \"Monitoring for BSE in Cows\", \"步骤\": [{\"编号\": 1, \"标题\": \"Look for symptoms of BSE in your cattle.\", \"描述\": \"Keep an eye on your cattle and call your veterinarian if you notice an abrupt change in temperament, a lack of coordination, decreased milk production, or a loss of muscle tone despite normal eating habits. The condition of a cow affected by BSE will typically deteriorate rapidly over a period of weeks to months once these symptoms surface.\\nBSE can take 2-8 years to incubate, so it can be difficult to know when your cow was exposed to the disease. Regular veterinary check ups will help you maintain the health of your cattle.\\nMany of these symptoms are also caused by more common conditions. Any sudden change in the health of a cow merits a call to your veterinarian.\"}, {\"编号\": 2, \"标题\": \"Get any animals of concern tested by a veterinarian after death.\", \"描述\": \"Talk to your veterinarian about BSE testing if you have fears that your cow was infected. The only test available requires a sample of brain tissue to test for the disease and can therefore only be conducted in deceased animals.\\nYour veterinarian will contact the USDA or your local regulatory agency as part of testing protocol if the test is positive.\"}, {\"编号\": 3, \"标题\": \"Put the low risk in perspective.\", \"描述\": \"Understand that the risk of your cattle contracting BSE is very low. As of 2011, there were only 29 worldwide cases of BSE. This low figure is due to increased worldwide safety measures regarding feed and slaughter practices.\\nAs long as you follow the established regulations in place for feeding and slaughtering your cattle, your risk of a cow contracting BSE is extremely low.\\nThere has only been 1 case of BSE in an American-born cow.\"}]}, {\"编号\": 3, \"标题\": \"Preventing Beef-Related Creutzfeldt-Jakob Disease (vCJD) in Humans\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid eating the central-nervous-system tissue of cows.\", \"描述\": \"Focus your beef consumption on normal muscle meat rather than organ meats, such as offal. In particular, avoid eating parts of the central nervous system, such as the brain, spinal cord, retinas, and tonsils.\\nEspecially avoid eating these parts in cattle 30 months and older, as this is typically the age group affected by BSE.\\nEating regular muscle meat and consuming milk poses almost no vCJD risk.\"}, {\"编号\": 2, \"标题\": \"Minimize or avoid beef consumption.\", \"描述\": \"Cut back on your consumption of beef if you find yourself very worried about vCJD. Know that you are much more likely to get vCJD through a random (and rare) genetic mutation than you are from eating contaminated beef.\\nThe majority of cases of vCJD have occurred outside the United States. If it makes you feel at ease, cut down on your meat consumption while traveling.\\nThe risks of a person contracting vCJD are very low and especially low from eating contaminated beef. Eating less meat for the purposes of avoiding vCJD makes sense only if it gives you peace of mind.\"}, {\"编号\": 3, \"标题\": \"Look for symptoms of Creutzfeldt-Jakob Disease.\", \"描述\": \"Consult your doctor if you notice troubling personality changes, anxiety, temporary blindness, difficulty speaking, or jerky movements. These symptoms can be caused by many more common ailments that should be considered before vCJD.\\nWhile the only definitive test for vCJD is a brain autopsy after death, your doctor can usually diagnose vCJD from a neurological exam, if needed.\\nThere is no cure for vCJD. Doctors focus on treating the symptoms themselves and making the affected patient as comfortable as possible.\"}, {\"编号\": 4, \"标题\": \"Consult a mental health professional if you can’t shake your fears.\", \"描述\": \"Talk to a therapist or mental health professional if you find yourself consumed with anxiety about contracting vCJD from eating contaminated beef. The practical risks are exceptionally low, and a professional can create strategies for you to manage your fears.\\nFind a mental health professional in your area by using a reputable online directory, such as the professional listings on Psychology Today.\"}], \"小提示\": [\"Find the latest news in animal disease information by consulting the Animal and Plant Health Inspection Service on the USDA website.[17]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
3,112 | How to Avoid Makeup Creases | 1. Prepping Your Skin
1-1. Wash your face with a gentle cleanser and pat it dry.
Use cold water and a mild face cleanser to gently rid your skin of dirt and oil. Pat your face dry with a towel to remove the water gently.
Oil and dirt sit on top of your skin and make your makeup look more creased.
Exfoliate your skin once a week to get rid of dry and flaky skin.
1-2. Put on moisturizer 30 minutes before you do your makeup.
Use your fingers to gently rub in a face moisturizer all over your skin. Pay special attention to your laugh lines, around your eyes, and the area under your nose. Let the moisturizer soak into your skin for at least 30 minutes before you apply your makeup to smooth out the creases in your face.
1-3. Prepare your skin with a hydrating primer.
Dab a pea-sized amount of face primer onto your fingers and gently rub it into your face. Pay special attention to your laugh lines and the area under your nose to make them look and feel more smooth.
You can find hydrating primers at most beauty supply stores.
Primer helps to close your pores and keeps your skin looking smooth to create a good base for your makeup.
1-4. Pat setting powder into the lines on your face.
Pat a fluffy brush into some translucent setting powder and carefully dab it onto your laugh lines, eye area, and underneath your nose to absorb any excess oil that is on your skin. Wipe away any excess powder with your brush.
Make sure you use translucent powder so that there is no product buildup on your skin.
Setting powder absorbs grease and oil from your skin and makes your makeup application more smooth.
2. Applying Foundation and Concealer
2-1. Use a liquid matte finish foundation.
Look for a foundation that says “matte finish,” “photo finish,” or “long-lasting.” These foundations are made to dry with fewer creases on your face and stay matte as the day goes on.
Dewy foundations have a tendency to hold in moisture and crease more, and powder foundations tend to sit in the lines on your face and make creases more noticeable.
2-2. Put on your foundation with a blending sponge for lighter coverage.
Dab a blending sponge into a small bowl of water to get it damp. Squeeze out the majority of the water. Pick up a pea-sized amount of foundation and use the sponge to dab it over your entire face.
Blending sponges spread out foundation better and provide a lighter coverage than makeup brushes.
2-3. Apply less foundation to the lines in your face.
As you reach the areas around your eyes, mouth, and nose, use a light touch to put on your foundation. Try to avoid going over those areas more than once with your blending sponge.
Building up a ton of foundation on your face makes it more likely to crack or crease over time.
2-4. Blend in a liquid concealer with a blending sponge.
Dab a concealer that is 2 shades lighter than your foundation underneath your eyes and on any areas you have blemishes. Use your blending sponge to gently tap the concealer into your skin. Try not to put more than 1 layer of concealer onto any areas to avoid product buildup.
Liquid concealer blends better than powder concealer does, so it’s less likely to crease.
It can be tempting to add multiple layers of concealer, especially on any blemishes. However, this can make your makeup crease and draw attention to those areas.
2-5. Set your makeup with a setting powder.
Use your blending sponge to pick up some translucent powder. Tap the powder over your whole face, paying special attention to your laugh lines, the area under your eyes, and the area around your nose. Gently swipe off the setting powder with a stippling brush to remove the excess.
Setting powder locks in your makeup and removes moisture to prevent your makeup from creasing over time.
Finish your look with blush, eye makeup, and lip color.
Tips
The less foundation and concealer you use on your skin, the more smooth it will look.
Keeping your skin clean and hydrated helps your makeup go on better and stay longer.
Everything takes practice, and it might take you a few tries to get these methods right at first
| {
"create_time": "20230517 10:49:16",
"回答明细": "{\"回答\": \"1. Prepping Your Skin\\n1-1. Wash your face with a gentle cleanser and pat it dry.\\nUse cold water and a mild face cleanser to gently rid your skin of dirt and oil. Pat your face dry with a towel to remove the water gently.\\nOil and dirt sit on top of your skin and make your makeup look more creased.\\nExfoliate your skin once a week to get rid of dry and flaky skin.\\n1-2. Put on moisturizer 30 minutes before you do your makeup.\\nUse your fingers to gently rub in a face moisturizer all over your skin. Pay special attention to your laugh lines, around your eyes, and the area under your nose. Let the moisturizer soak into your skin for at least 30 minutes before you apply your makeup to smooth out the creases in your face.\\n1-3. Prepare your skin with a hydrating primer.\\nDab a pea-sized amount of face primer onto your fingers and gently rub it into your face. Pay special attention to your laugh lines and the area under your nose to make them look and feel more smooth.\\nYou can find hydrating primers at most beauty supply stores.\\nPrimer helps to close your pores and keeps your skin looking smooth to create a good base for your makeup.\\n1-4. Pat setting powder into the lines on your face.\\nPat a fluffy brush into some translucent setting powder and carefully dab it onto your laugh lines, eye area, and underneath your nose to absorb any excess oil that is on your skin. Wipe away any excess powder with your brush.\\nMake sure you use translucent powder so that there is no product buildup on your skin.\\nSetting powder absorbs grease and oil from your skin and makes your makeup application more smooth.\\n2. Applying Foundation and Concealer\\n2-1. Use a liquid matte finish foundation.\\nLook for a foundation that says “matte finish,” “photo finish,” or “long-lasting.” These foundations are made to dry with fewer creases on your face and stay matte as the day goes on.\\nDewy foundations have a tendency to hold in moisture and crease more, and powder foundations tend to sit in the lines on your face and make creases more noticeable.\\n2-2. Put on your foundation with a blending sponge for lighter coverage.\\nDab a blending sponge into a small bowl of water to get it damp. Squeeze out the majority of the water. Pick up a pea-sized amount of foundation and use the sponge to dab it over your entire face.\\nBlending sponges spread out foundation better and provide a lighter coverage than makeup brushes.\\n2-3. Apply less foundation to the lines in your face.\\nAs you reach the areas around your eyes, mouth, and nose, use a light touch to put on your foundation. Try to avoid going over those areas more than once with your blending sponge.\\nBuilding up a ton of foundation on your face makes it more likely to crack or crease over time.\\n2-4. Blend in a liquid concealer with a blending sponge.\\nDab a concealer that is 2 shades lighter than your foundation underneath your eyes and on any areas you have blemishes. Use your blending sponge to gently tap the concealer into your skin. Try not to put more than 1 layer of concealer onto any areas to avoid product buildup.\\nLiquid concealer blends better than powder concealer does, so it’s less likely to crease.\\nIt can be tempting to add multiple layers of concealer, especially on any blemishes. However, this can make your makeup crease and draw attention to those areas.\\n2-5. Set your makeup with a setting powder.\\nUse your blending sponge to pick up some translucent powder. Tap the powder over your whole face, paying special attention to your laugh lines, the area under your eyes, and the area around your nose. Gently swipe off the setting powder with a stippling brush to remove the excess.\\nSetting powder locks in your makeup and removes moisture to prevent your makeup from creasing over time.\\nFinish your look with blush, eye makeup, and lip color.\\nTips\\nThe less foundation and concealer you use on your skin, the more smooth it will look.\\nKeeping your skin clean and hydrated helps your makeup go on better and stay longer.\\nEverything takes practice, and it might take you a few tries to get these methods right at first\\n\", \"简要回答\": \"Using makeup to hide blemishes and even out your skin tone helps you create a flawless look. However, creases around your mouth, eyes, and nose can ruin that picture-perfect effect and make your foundation seem cakey. Fortunately, taking good care of your skin and using the right makeup products will keep your skin looking smooth all day.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Prepping Your Skin\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wash your face with a gentle cleanser and pat it dry.\", \"描述\": \"Use cold water and a mild face cleanser to gently rid your skin of dirt and oil. Pat your face dry with a towel to remove the water gently.\\nOil and dirt sit on top of your skin and make your makeup look more creased.\\nExfoliate your skin once a week to get rid of dry and flaky skin.\"}, {\"编号\": 2, \"标题\": \"Put on moisturizer 30 minutes before you do your makeup.\", \"描述\": \"Use your fingers to gently rub in a face moisturizer all over your skin. Pay special attention to your laugh lines, around your eyes, and the area under your nose. Let the moisturizer soak into your skin for at least 30 minutes before you apply your makeup to smooth out the creases in your face.\"}, {\"编号\": 3, \"标题\": \"Prepare your skin with a hydrating primer.\", \"描述\": \"Dab a pea-sized amount of face primer onto your fingers and gently rub it into your face. Pay special attention to your laugh lines and the area under your nose to make them look and feel more smooth.\\nYou can find hydrating primers at most beauty supply stores.\\nPrimer helps to close your pores and keeps your skin looking smooth to create a good base for your makeup.\"}, {\"编号\": 4, \"标题\": \"Pat setting powder into the lines on your face.\", \"描述\": \"Pat a fluffy brush into some translucent setting powder and carefully dab it onto your laugh lines, eye area, and underneath your nose to absorb any excess oil that is on your skin. Wipe away any excess powder with your brush.\\nMake sure you use translucent powder so that there is no product buildup on your skin.\\nSetting powder absorbs grease and oil from your skin and makes your makeup application more smooth.\"}]}, {\"编号\": 2, \"标题\": \"Applying Foundation and Concealer\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a liquid matte finish foundation.\", \"描述\": \"Look for a foundation that says “matte finish,” “photo finish,” or “long-lasting.” These foundations are made to dry with fewer creases on your face and stay matte as the day goes on.\\nDewy foundations have a tendency to hold in moisture and crease more, and powder foundations tend to sit in the lines on your face and make creases more noticeable.\"}, {\"编号\": 2, \"标题\": \"Put on your foundation with a blending sponge for lighter coverage.\", \"描述\": \"Dab a blending sponge into a small bowl of water to get it damp. Squeeze out the majority of the water. Pick up a pea-sized amount of foundation and use the sponge to dab it over your entire face.\\nBlending sponges spread out foundation better and provide a lighter coverage than makeup brushes.\"}, {\"编号\": 3, \"标题\": \"Apply less foundation to the lines in your face.\", \"描述\": \"As you reach the areas around your eyes, mouth, and nose, use a light touch to put on your foundation. Try to avoid going over those areas more than once with your blending sponge.\\nBuilding up a ton of foundation on your face makes it more likely to crack or crease over time.\"}, {\"编号\": 4, \"标题\": \"Blend in a liquid concealer with a blending sponge.\", \"描述\": \"Dab a concealer that is 2 shades lighter than your foundation underneath your eyes and on any areas you have blemishes. Use your blending sponge to gently tap the concealer into your skin. Try not to put more than 1 layer of concealer onto any areas to avoid product buildup.\\nLiquid concealer blends better than powder concealer does, so it’s less likely to crease.\\nIt can be tempting to add multiple layers of concealer, especially on any blemishes. However, this can make your makeup crease and draw attention to those areas.\"}, {\"编号\": 5, \"标题\": \"Set your makeup with a setting powder.\", \"描述\": \"Use your blending sponge to pick up some translucent powder. Tap the powder over your whole face, paying special attention to your laugh lines, the area under your eyes, and the area around your nose. Gently swipe off the setting powder with a stippling brush to remove the excess.\\nSetting powder locks in your makeup and removes moisture to prevent your makeup from creasing over time.\\nFinish your look with blush, eye makeup, and lip color.\"}], \"小提示\": [\"The less foundation and concealer you use on your skin, the more smooth it will look.\\n\", \"Keeping your skin clean and hydrated helps your makeup go on better and stay longer.\\n\", \"Everything takes practice, and it might take you a few tries to get these methods right at first\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
} | wikihow |
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