| How to Avoid Gaslighting Children Posted: 15 Apr 2017 07:00 PM PDT 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. [1] 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. EditReacting without Judgment - Avoid trivializing or denying your child's feelings or needs. Let's say that your child comes to you concerned about something. Think about how you react. Do you ignore, deny, or trivialize what they say as incorrect or unimportant?[2]
- For example, let's say that your child asks about some supplies needed for school, and that they talked with you about it yesterday. They say that you were going to get them today. You react by saying, "I don't know what you're talking about." This will make your child question what happened in the conversation before, and make them feel confused.
- Another example might be if your child feels scared about something, maybe it seems irrational to you, and you say, "You're going to get scared over a little thing like that?" This may make your child feel more anxious and uneasy, rather than comforted.
- Understand that what you say, and how you react, will have great impact on a child's self-esteem and behavior.
- Steer clear of viewing your child as overly sensitive or weak. Maybe you think it's important that your child learn to be tough rather than sensitive. Maybe you feel like your family was hard on you, and that's just the way it is. But children need comfort as much as they need discipline.[3]
- Avoid using words like, "Suck it up" or "Stop being so sensitive." This denies a child's feelings, and makes them feel unsupported.
- While you may believe in tough love, it's important to balance out discipline with love and kindness. Simply providing for child's basic needs like food and shelter isn't enough. Avoid being emotionally neglectful of your child's feelings.
- 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.
- Don't expect your 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.[4]
- 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. Avoid just saying, "Calm down and stop acting this way." Pay attention to the possible reasons behind their behavior.
- Respond with understanding rather than anger. Be patient with your child as much as possible. While you may get upset from time to time with your 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.
- 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.
- 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."
- 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?" "I see you pouting back there. How come?"
- 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.
EditProviding a Nurturing Environment - 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.[5]
- 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.
- Help to boost your 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. But for a child, they rely on parental guidance to feel more confident in who they are. Find time each day to make your 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.
- Be a role model for your child. Your child 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.
- Think about how you wished you were treated. 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.
- Teach them it's okay to be wrong. Children have less maturity and understanding, and may take things literally. Avoid saying things like, "I can believe you spilled your cup again. It's like you never learn anything." This may instill in the child a belief that they genuinely have an inability to learn.
- Make them feel like they can trust you with their concerns. 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.
- 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.
- Avoid feeling resentment or frustration with your 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 if you react with resentment or anger.[6]
- 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.
- For example, let's say that your child has anxiety about going to an event with you. You feel like you'll be late because of your child's heightened anxiety. Avoid saying things like, "I don't know why you're so anxious. I would be happy to go. You're going to make us late, so please hurry up."
- Instead, label and address their feelings. For example "Why is this upsetting to you?" or "I know you're anxious about this. I feel anxious sometimes too. What can we do to make this easier for you?"
- Make sure to provide some support or reassurance, even if you're initially impatient.
- Provide reassurance rather than self-doubt to your child. 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.[7]
- 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. I've done such a great job before."
- When you 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."
EditFinding Healthy Ways to Reduce Stress - Be self-aware of your unmet needs. Being a parent isn't easy. Sometimes you may feel like you're overwhelmed and frustrated. One important way to avoid being stressed over your 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.
- Seek help from friends, family, and your community. Avoid parental burnout. Connect with friends, family, babysitters, or other community supports when you need some time to yourself or away from your kids.[8]
- 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.
- Find professional support. Don't feel alone in parenting or dealing with children who can be difficult at times. Reach out to professionals at school and through counseling centers. They may have resources and strategies that make it easier for you.[9]
- 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 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.
- Focus on the good parts of your relationship with the child. You'll mess up sometimes, and that's normal. One tiny parenting mistake isn't going to throw your child into emotional turmoil for the rest of their lives. Keep learning from your mistakes, acknowledging your imperfections, and being the best you can be.
- 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/
- 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/
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| How to Improve Your Truck's Performance Posted: 15 Apr 2017 01:00 PM PDT Performance is a concern for many truck owners. Although pickup trucks are known for their power and fuel efficiency, there are many ways to maximise their output. Listed below are some things that you can do to improve your truck's efficiency. EditMaintaining Your Truck - Have your truck regularly serviced and tuned. Your mechanic can check if there are components that need to be replaced and fixed. A well-maintained vehicle runs efficiently.
- Change old spark plugs. Replacing this essential car component promotes fuel efficiency and performance providing the optimal spark to ignite the most air/fuel mixture, boosting engine combustion and reduces unburned fuel waste emissions. This should be changed regularly because they wear out after some time. Most recommend replacing them every 50,000 miles.
- Experts recommend using iridium spark plugs. They last longer than regular copper or platinum spark plugs.
- Always check with manufacturer or your truck service book for the recommended spark plugs. Although iridium spark plugs do last longer than cooper or platinum spark plugs, copper metal is a better conductor for electricity and creates a bigger ignition spark.
- Inspect each spark plug for the correct electrode gap. Manufacturers package spark plugs with gauge already adjusted and protected with a small plastic or carton cylinder around the thread protecting the electrode from impact.
- Use a spark plug gauge to check and adjust gap if you drop the spark plug. Most auto parts stores have spark plug gauge key-chains on display at the counter along with single electrical grease packs.
- Replace the spark ignition wires when changing the plugs. It is recommended to use a high quality wiring harness set with silicone isolation. Silicone has superior heat tolerances and are more flexible and higher tensile strength.
- Worn or cracked wiring can reduce performance or break off when pulling the booths making plug removal more difficult.
- Inspect contact connection plugs on ignition coils and spark plugs for a solid connection grip and use electrical grease to prevent arcing short-circuit damage on the cables.
- Have a regular oil change. It extends your vehicle's lifespan and keeps it running smoothly by having the parts of the engine clean and well lubricated.
- Using synthetic oil is highly recommended. They perform better in extreme weather and lubricate engine components better than regular oil.
- Use the recommended thickness/Viscosity S.A.E oil rating for your vehicle's mileage and weather season.
- Use a fuel system cleaner on your truck every 3 months. It keeps the fuel system clean by removing dirt and carbon buildup in the engine's valves, cylinders and fuel injectors. This is a proven way to maximize fuel efficiency and boost engine performance.
- Pour the recommended treatment bottle on the empty tank before topping with fresh fuel. This helps mixing the fuel additive evenly.
- Refill after the entire tank is used up.
- Own a good set of tires and keep them in proper air pressure. Performance tires or lower resistance tires offer a better traction and handling than regular tires. The engine works harder with less inflated tires because of increased road friction.
- Read customer reviews on tire websites before making a decision.
EditModifying Your Truck - Install performance fuel injectors and throttle body. It is a sure fire way to improve the horsepower and engine life of a truck. A larger throttle body paired with performance fuel injectors, efficiently maximise fuel delivery to an engine and provide the vehicle with improved horsepower, throttle response and torque.
- A larger throttle body allows more air volume to enter and performance fuel injector nozzles spray a finer and stronger mist of fuel that improves combustion power and efficiency.
- Not all vehicles can be outfitted with a bigger throttle body. It would be best to consult a mechanic or your dealer.
- Polish the inside walls surface of the intake manifold. Use a small high-speed rotary tool and a flexible drill bit extension to reduce air/fuel drag.
- Install high-quality shock absorber (dampening) struts. They improve the ride quality of the vehicle and last longer than cheap brands. A good set of shocks perform better in a variety of road conditions. These vital components, control the suspension system of a vehicle. It also provides the tires with improved road contact which is essential for better handling, torque and safe vehicle steering.
- Upgrade to performance air filters. They are proven to be more efficient than the typical factory air filters. Air filters improves the airflow by filtering dirt and other air contaminants from the engine.
- They are available in two types: The traditional paper air filter which is disposable and the replacement air filter that is reusable and washable. The second type is more expensive because it is made of a long-lasting material that can handle all types of driving conditions and less wind/air resistance.
- Install cold air intakes. This popular aftermarket assembly is the easiest way to improve a vehicle's efficiency. It allows your engine to breathe better by converting warm air into dense, cold air. By enabling the natural flow of air in the engine, a vehicle is able to move faster, with less effort.
- Install aftermarket exhaust kits. It's time to replace the stock mufflers with larger aftermarket exhausts that will for sure improve the airflow of the vehicle. These performance exhausts have pipes that are typically bigger in diameter and are proven to increase torque and boost the sound of the engine.
- Make sure to research and consult an expert before you decide to install anything in your truck.
- If your truck is still under warranty, it is best to have it checked by the dealer.
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| How to Dye Eggs for Easter Posted: 15 Apr 2017 07:00 AM PDT Coloring hard boiled eggs is an Easter tradition. The fun part is, there are so many ways to do it! You can do single coloured eggs, but an added touch never hurt anyone. You can eat these eggs, give them as gifts, or use them for decoration. - Organise the supplies needed. There are a few things you need to do before commencing:
- Buy a half dozen to a dozen eggs at the grocery store, or collect them fresh from your hens.
- Hard boil the eggs. Do this by placing the eggs into a saucepan with a pinch of salt and covering with water. Bring to the boil and then reduce to a simmer. Simmer for at least ten (10) minutes and then lift the eggs out carefully with a spoon or tongs. Place them under cold running water until they are cool enough to handle, at least a minute, and cool completely on a rack in the refrigerator before using.[1]
- Buy an egg decorating kit! These usually consist of several dye pellets, colour coded cups, a special egg spoon, and, of course, directions to make the dye. Or buy a set of little bottles of food colouring, which you can use for all kinds of projects such as tie-dyed cake.
- Follow the directions on the dye packaging carefully and make the dye. In most cases, you drop the pellets into water or vinegar (about 1 tablespoon of vinegar). (Liquid food colouring usually requires vinegar). Make sure to have both nearby. You can use a glass, cup, or a bowl to pour the water into, just make sure the container has enough space for the egg. A disposable plastic cup (suitable for hot liquids, if you're using them) would be perfect because staining it won't matter and it may cushion eggs dropped in a little.
- Set the containers of dye in a row. Place the hard boiled eggs in one spot for easy access. It's also a good idea to set up the work surface by covering it with newspaper (you can then rest the eggs on this as you add more dye effects, and it will also catch dye drips.) And add an egg carton or a wire rack for drying the eggs on after they are dyed.
- Decorate each egg before dyeing if you intend on adding features. If wished, you can draw on the eggs with crayon, or place rubber bands or dot stickers on the egg. Covering parts of the egg with tape, stickers, crayon wax from drawing, or rubber bands will result in the covered parts of the egg not being coated in the dye you are about to dip the egg in but will create their own cool effects.
- You could dye an egg a light colour, mask off parts, and dye the rest a darker colour.
- Naturally, you can add decorative effects after dyeing as well. It's really up to you and a good way to find out what you prefer is to try decorating both before and after dyeing the eggs.
- Set the egg on the egg spoon, and lower it into the desired colour. You can either lower it in partway to dye only a certain segment of the egg, or lower it in all the way. Leave the egg in for at least 3 minutes before considering removing it.[2]
- The egg will soak up more colour the longer you wait, so if the colour isn't what you want just yet, leave it a little longer.
- Place the removed egg onto a work surface that has been covered in newspaper. At this point, you can place a different drop of colouring on the egg for added colour effects and then blow through a straw to disperse the drop of dye across the egg. This will make interesting new patterns. You can also use a paintbrush to move the dye around if you like.
- To make an especially beautiful egg, repeat these steps as much as desired. Continuous re-dipping of the eggs will result in colours mixing together, multiple layers of patterns (some coloured), and varicolored stripes. You can take off the bands and stickers in between rinses or not; experiment with different methods, as explained in the next sections.
- Leave the eggs to dry in the egg carton or, better yet, a wire rack which will minimise the marred contact points. Place each egg there as done, and get on with the next egg until you've finished with them all.
EditMarbled Eggs - Prepare the egg dye according to the package or make your own using natural food colourings. If you plan to eat the eggs, make sure to use food-grade dyes.
- Add a teaspoon of vegetable oil to each container of dye. Note that if you want to dye some eggs normally or give them a base colour before marbling, do that first. Once the oil is in the dye, you can't go back! Experiment by adding a bit more oil to the dyes; different amounts create different amounts of marbling.
- Better yet, float droplets of a concentrated food coloring-vinegar (for colorfastness) mixture on a bed of shaving cream or float droplets of an oil-based immiscible food coloring on water, rake the color into a loose pattern, and dip the egg briefly to marble it as one would marble paper.[3] You may need to dip one end or side of the egg at a time. A pair of tongs with loop-ended jaws would hold the egg securely and mask very little of its surface. If you use shaving cream, let the egg dry before rubbing off the excess foam.[4] With either method, be prepared for the possibility that the colour may stick to you or what you're wearing better than the egg, even after it's dry.
- Dip quickly. Using a spoon or the dipper that comes with a kit, lower the egg completely into the dye and remove it quickly. Because oil and water don't mix, you'll get colour on some parts of the egg, and none on others, creating a marbled effect. Keep dipping to get a brighter color.
- Dry the eggs on a paper towel. Lightly pat the just-dipped eggs with a paper towel, or the colour may become muddy. If you want to dip them in another colour, wait until they're completely dry first.
- Add some shine. Moisten a paper towel with vegetable oil and lightly wipe down the finished eggs with it to add a nice shine.
- Refrigerate. Refrigerate the eggs until you're ready to display them.
- Wow everyone with your masterpiece!
EditSponge Dip - Put five drops of food coloring in a cup and add a few drops of water.
- Dip a sponge into the cup and press onto egg.
- Let it dry.
- Do the same with a different color.
- Continue using other sponges with different colors, but let dry in between.
EditPolka Dot Eggs - Stick dot stickers on the egg.
- Color it with any color or colors.
- Let the egg dry completely.
- Carefully peel off the stickers.
- Alternatively, paint the dots onto each egg as preferred.
EditGlitter Egg - Dye the egg the desired color or colors.
- Add white vinegar to the dye for a deeper color.
- Cover with glitter paint. Or, add glitter to the dye beforehand (this is easier).
- Let dry. You now have a very glam egg for Easter.
- Finished. The glitter egg is now ready for displaying.
- The more vinegar you put in with the dye, the more vibrant the colours will be.
- You can combine techniques for an even cooler looking egg.
- If using crayon/candle wax to draw patterns on the egg before dying, the egg needs to be room temperature for the wax to stick to the shell.
- The longer you leave an egg in the dye, the darker the colour will be. So, you can do a "quick dunk" for a lighter colour.
- Why eggs? The egg is a symbol of Christ's resurrection because the egg represents new life. Various cultures around the world have traditions focused on giving dyed or decorated eggs, with some countries having very distinctive methods for dyeing eggs.[5] It can be a fun thing to do with kids to look up the different styles of egg decorations from around the world; ask them which ones they'd like to try to decorate their eggs.
- Use natural dyes like crushed blueberry juice or turmeric.
- Try not to make all the eggs too dark or too bright. If they are, they won't stand out as much.
- Did you know? In 2005, Belgian chocolate maker Guylian created a 27-foot, 3-inch tall, 4,299-pound edible chocolate Easter egg out of 50,000 praline chocolate bars.
- Blow out an egg for a hollow shell to decorate elaborately and keep for a long time. When dyeing a blown egg, it can help to leave the spoon (or whatever else was used to dip the egg in) on top of the egg, because hollow eggs float. After you take them out, make sure to have newspaper or paper towels under the eggs to catch any dye that drips from the holes.
- Hard boiled eggs will keep for 4 days in the refrigerator.[6]
- Only eat the eggs if you have kept them refrigerated and you have used non-toxic, food-grade dyes and decorations. Egg shells are very porous!
- The glitter egg is for decoration only, so don't eat it.
- Peel the eggs before eating, and don't eat the shells!
EditThings You'll Need - To Set Up:
- Hard boiled eggs
- Egg decorating kit
- Egg carton(s)
- Vinegar
- Water
- Measuring cup(s)
- For the "Fancy" Eggs:
- Crayons
- Rubber bands
- Dot stickers
- Sponges
- Glitter paint
- Vegetable oil
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| How to Do Abdominal Breathing Posted: 15 Apr 2017 01:00 AM PDT Abdominal breathing can help strengthen your diaphragm muscles and result in you breathing more efficiently overall. The exercise can also be calming, as you'll end up spending 5 or 10-minute intervals focusing solely on your breath. You can practice abdominal breathing sitting up or lying down. EditPracticing Abdominal Breathing Lying Down - Take stock of your normal breathing. Before you practice abdominal breathing, pay attention to your normal patterns of breathing. Abdominal breathing should work to alter the normal pace and size of your breaths to promote relaxation.
- Close your eyes and pay attention to your breathing. Try to focus slowly on your breaths and block out other stimulants like noises or smells. If possible, do this in a closed off room away from distractions.[1]
- Do you breathe into your chest or abdomen? Does your breathing feel slow? Fast? Are your breaths too shallow? See if there's anything about your breathing that feels abnormal. Doing occasional abdominal breathing exercises can help regulate normal breathing.[2]
- Lie on your back and relax the body. Find a flat surface and lie down. You should lie down on your back with you knees slightly bent and your feet flat against the surface. If you need extra support, put a pillow under your legs to keep your knees up.[3]
- Place your hands in the right position. Once you're lying down, you'll need to position your hands in a way that will allow you to track your breathing. Place one hand on your upper chest and the other just below your ribcage. Relax your hands as much as you can, allowing your elbows to rest on the ground, bed, or sofa.[4]
- Inhale and then exhale. Once you're in the proper position, you can begin the breathing exercise. You'll need to inhale and exhale slowly.
- Inhale through your nose. You should inhale into your abdomen, so the hand on your stomach moves upward while the hand on your chest remains as still as possible. You do not need to count but you should inhale until you cannot take in more air comfortable. [5]
- As you exhale, tighten your stomach muscles. The air should be pushed out through your stomach as you exhale. Breathe through pursed lips as you let the breath out. Once again, counting is unnecessary. Just exhale until you cannot comfortably continue to breathe out.[6]
- Continue this exercise for about 5 to 10 minutes.[7]
- Repeat throughout the week. Abdominal breathing has several benefits. It strengthens your diaphragm, slows your breath rate, decreases your oxygen demand, and will eventually result in your breathing more efficiently overall. Do the exercise 3 to 4 times a day for 5 to 10 minutes, increasing the duration with time.[8]
EditPracticing Sitting - Sit down. It is probably easier for you to initially practice abdominal breathing while lying down. However, as you get better at the activity is might be more efficient do to so while sitting. If you can do deep breathing exercises sitting, you'll be able to do so while out of your house. This might be more convenient as you can practice during downtime at work.
- Sit down in a comfortable, firm chair. Keep your knees bent and your shoulders and neck relaxed.[9]
- Place your hands in the right positions. As with the original exercise, you'll need to position your hands correctly. Place one hand on your chest and another hand on your lower stomach. Your hands will once again help you tell if you're breathing correctly.[10]
- Breathe in and breathe out. Once you're seated with your hands in the right position, you can begin breathing. Inhale and exhale, focus on the position of your hands as you do so.
- Inhale through your nose, making sure the hand on your lower stomach rises while the hand on your chest remains relatively still. inhale until you cannot take in any more air comfortably.[11]
- Contract your stomach muscles to exhale, breathing out through pursed lips.[12]
- Continue this exercise for about 5 to 10 minutes.[13]
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