| How to Get Over a Bad Day Posted: 02 Mar 2019 04:00 PM PST Whether your day was messed up by one terrible incident or a series of minor annoyances, a bad day can leave you feeling sad, anxious, and stressed out. You can start to get yourself back on track after a bad day by taking a little time to deal with your feelings. Help yourself feel better physically and emotionally by practicing self-care and doing something relaxing. Don't be afraid to reach out to a friend, a family member, or a professional if you need a little extra support. EditDealing with Negative Feelings - Focus on your physical senses if you're feeling stressed or anxious. It's important to give yourself time to process the negative feelings you are experiencing. As soon as you're able to do so, take a few minutes to just breathe and focus on what you are seeing, smelling, feeling, and hearing. This will help ground you in the present moment and break the cycle of stress and anxiety.[1]
- If you can, find a quiet space where you can be by yourself, without distractions.
- Reflect on your emotions without judgment. It's okay to feel upset when you're having a bad day. Instead of ignoring your emotions or trying to make yourself cheer up, take a moment to identify and acknowledge what you're feeling. Putting a name to your feelings can help them seem less overwhelming.[2]
- For example, you might think to yourself, "I'm feeling disappointed and mad at myself for getting a bad grade on that assignment."
- Don't try to judge or analyze your feelings—for example, don't tell yourself, "It's ridiculous to be so upset about this!" Just make note of your feelings and let them be.
- Try to identify the source of your negative feelings. Reflect on the negative feelings you are experiencing and think about what could have triggered your bad day. Was it stress at work? Anxiety over a test? Frustration towards someone you know? Try to label the source of your bad day in 3 words or fewer. For example: "frustration with Lisa" or "stress from clients".[3]
- Studies show that the simple act of putting your feelings into words can dramatically reduce the effect of those feelings.[4]
- Acknowledge that not all bad days have an obvious cause. Sometimes you may experience days when you feel down, anxious, or exhausted for no apparent reason. This is especially true if you struggle with issues like depression or anxiety. If this happens to you, remind yourself that you don't need a reason to feel bad—some days are just more difficult than others. If you can't identify a reason for your mood, focus instead on helping yourself feel better in the moment.[5]
- Share your feelings with someone you trust. It may be tempting to keep your dark mood to yourself, especially in a busy communal environment like the office or the classroom. However, connecting with other people when you're down can help you feel better.[6]
- Reach out to a friend, loved one, or trusted colleague. Say something like, "Hey, I'm having a rough day. Mind if I vent a bit?"
- Remind yourself that what you're experiencing is temporary. When you're in the middle of a bad day, it's easy to feel like things will be terrible forever. However, remember that this bad day will not last forever, and neither will the things you are feeling right now.[7]
- Just because a bad experience is temporary does not mean your feelings about it at the time aren't valid. Be patient with yourself and allow yourself time to be upset.
- You might tell yourself something like, "This day has been awful and I feel really down about it right now, but today won't last forever." Try to view tomorrow as an opportunity to start fresh.
EditPracticing Stress-Relieving Activities - Do deep breathing exercises. Breathing deeply can signal your brain and body to relax, instantly helping you feel a little better when you're under stress. If you're feeling overwhelmed or upset, take 3 to 10 deep, controlled breaths in through your nose and out through your mouth. Breathe so that your belly expands, rather than your chest.[8]
- If you can, find a quiet place to sit or lie down while you breathe. Put one hand on your belly and the other on your chest so that you can feel the motions of your body. Close your eyes and focus on the physical sensations of breathing.
- If you have the time, you can also try more advanced breathing exercises. For example, try slowly breathing in for 4 counts, holding your breath for 7 counts, and breathing out for 8 counts. Repeat this process 3 to 7 times.
- Focus on a creative activity. Creative activities are not only calming, but they can be a healthy outlet for your feelings and frustrations.[9] If you're having a bad day, try to set aside a few minutes to do something expressive, whether it's drawing, knitting, writing, or playing an instrument.
- Even if you don't consider yourself the artistic type, you can still get stress-relieving benefits from simple activities like coloring, doodling, or doing paint-by-numbers.
- You could also write down your feelings in a journal.[10] It doesn't have to be anything polished or profound—just getting your feelings out on the page in a few words can help them feel more manageable.
- Take a little time to do something you enjoy. Treating yourself to something fun can do a lot to lift your spirits and help you feel better after a stressful day. If you can, set aside at least a few minutes to do something that reliably cheers you up. This could be anything from watching a video that always makes you laugh to buying a favorite snack.[11]
- If you're not sure what might help, try making a list of 5 simple, easily attainable things that you always enjoy. For example, your list could include things like "reading some of my favorite book" or "playing through a level of a video game that I like."
- Avoid putting things on your list that you can't control (e.g., "days with warm weather") or that are not realistic right at this moment (such as "going on a cruise").
- Spend time with friends and family. If you can, schedule a little face-to-face time with someone you care about. Play a game or go see a movie together, go for a drink to blow off some steam, or simply have a friend over for a cup of tea. Spending time with loved ones is a great way to shift your mood and prevent you from focusing on negative thoughts or the events of your bad day.[12]
- If you don't have any friends or family nearby, try giving someone you know a call or having a chat online.
EditHelping Yourself Feel Better Physically - Go for a run, a jog, or a walk. One of the best ways to get over a bad day is exercise. In fact, regular exercise can increase your energy level and help you deal with stress.[13] Doing something physically active can also help ground you in the moment and take your mind off your worries. Work out your body and give your mind a rest.[14]
- If you don't have time for a full workout, even taking a 10-minute walk around the block can help.
- Do restorative yoga postures. Yoga is a gentle form of exercise that engages both your mind and your body, helping to reduce stress and increase your sense of wellbeing.[15] If you're having a rough day, try to take a few minutes to do some simple yoga poses. If you're stuck at work or school, you can even do some poses, such as the lotus position, while sitting at your desk.[16]
- The lotus position is an easy, calming pose that you can do anywhere. Sit comfortably in your chair or on the floor with your neck and spine straight and erect and cross your legs. Place your hands on your thighs, palms up, with your thumbs and first fingers touching. Breathe deeply through your nose for 10-15 breaths.
- Fuel yourself with a healthy meal or snack. Eating healthy foods can help you feel better both physically and emotionally. Choose foods that can boost your mood and increase your energy levels, such as leafy greens, whole grains, lean proteins (like fish, poultry breast, or beans), and healthy fats (like those found in nuts and vegetable oils).[17]
- While sweet baked goods, candy, or greasy foods may be tempting while you're feeling down, these can deplete your energy and leave you feeling worse.
- If you are going to go for chocolate as your comfort food, opt for dark chocolate. Dark chocolate has high levels of phenylalanine, which can stimulate your brain to release serotonin, a natural feel-good chemical.[18]
- Get 7 to 9 hours of high-quality sleep. Sleep helps your body and mind recover from the stresses of your day. Aim to go to bed early enough that you can get 7 to 9 hours of sleep (or 8 to 10 if you're a teen). Unfortunately, stress can make it harder for you to sleep.[19] If you're concerned you might have trouble nodding off after your bad day, try the following:
- Turn off all bright screens at least half an hour before you go to bed.
- Unwind before you sleep with some light stretches and a warm bath or shower.
- Read a little bit of a relaxing book and listen to some calming music.
- Make sure your room is dark, quiet, and comfortable (e.g., neither too hot nor too cold).
- Drink a warm, caffeine-free beverage, such as a mug of warm milk with a little honey mixed in.[20]
- Bad days happen to everyone from time to time. However, if you feel like most or all of your days are bad, then you may be struggling with depression or a related issue. Make an appointment with your doctor or a therapist to discuss what you are feeling. They can offer advice or connect you with resources that may help.
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| How to Write a Script Posted: 02 Mar 2019 08:00 AM PST Writing a script is a great way to stretch your creativity by making a short film, movie, or TV show. Each script starts with a good premise and plot that takes your characters on a life-changing adventure. With a lot of hard work and correct formatting, you can write your own script in just a few months! EditScript-Writing Help EditCreating a Story World - Think of a theme or conflict that you want to tell in your story. Use a "What if?" question to form the idea of your script. Start taking inspiration from the world around you and ask yourself how it would be affected by a specific event or character. You may also think about an overall theme, such as love, family, or friendship for your story so that your whole script is tied together.[1]
- For example, "What if you went back in time and met your parents when they were your age?" is the premise for Back to the Future, while "What if a monster rescued a princess instead of a handsome prince?" is the premise to Shrek.
- Carry a small notebook with you wherever you go so you can take down notes when you get ideas.
- Pick a genre for your story. Genre is an important storytelling device that lets readers know what sort of story to expect. Look at the movies or TV shows that you enjoy most and try to write a script in a similar style.[2]
- Combine genres to make something unique. For example, you may have a western movie that takes place in space or a romance movie with horror elements.
- Choose a setting for your script to take place. Make sure the setting works with the story or theme of your script. Make a list of at least 3-4 different settings for your characters to travel between in your script so it stays interesting.[3]
- For example, if one of your themes is isolation, you may choose to set your script in an abandoned house.
- The genre you pick will also help you choose your setting. For example, it's unlikely that you'd set a western story in New York City.
- Make an interesting protagonist. When you're making a protagonist, give them a goal that they are trying to achieve throughout the script. Give your character a flaw, such as being a constant liar or only thinking for themselves, to make them more interesting. By the end of your script, your character should go through an arc and change in some way. Brainstorm who your character is at the beginning of the story versus how the events would change them.[4]
- Create an antagonist that opposes your protagonist. The antagonist is the driving force that goes against your protagonist. Give your protagonist and antagonist similar qualities, but change the way the antagonist approaches them. For example, your protagonist may be trying to save the world, but the antagonist may think the only way to save it is to destroy it.[5]
- If you're writing a horror story, your antagonist may be a monster or a masked killer.
- In a romantic comedy, the antagonist is the person your main character is trying to woo.
- Write a 1-2 sentence logline to summarize the plot of your script. A logline is a short summary of the main events in your film. Use descriptive language to help your logline sound unique so other people understand what the main ideas of your story are. Make sure the conflict is present in your logline.[6]
- For example, if you wanted to write a logline for the movie A Quiet Place, you may say, "A family is attacked by monsters," but it doesn't give any details. Instead, if you wrote, "A family must live in silence to avoid being captured by monsters with ultra-sensitive hearing," then the person reading your logline understands the main points of your script.
EditOutlining Your Script - Brainstorm plot ideas on index cards. Write down each event in your script on their own note cards. This way you can easily reorganize the events to see what works best. Write down all of your ideas, even if you think they're bad, since you may not know what will work best in your final script.[7]
- If you don't want to use index cards, you may also use a word document or screenwriting software, such as WriterDuet or Final Draft.
- Arrange the events in the order you want them in your script. Once you write all of your ideas on cards, lay them out on a table or floor and organize them in the chronological order of your story. Look at how certain events lead into one another to see if it makes sense. If it doesn't, set the index cards aside to see if they'd work somewhere better in your outline.[8]
- Have events in the future take place early in your film if you want to make a mind-bending movie with twists, such as Inception.
- Ask yourself the importance of each scene you want to include. As you go through your outline ask yourself questions, such as, "What is the main point of this scene?" or, "How does this scene move the story forward?" Go through each of the scenes to see if they add to the story or if they're only there to fill out space. If the scene doesn't have a point or move the story, you can probably remove it.[9]
- For example, if the scene is your character just shopping for groceries, it doesn't add anything to the story. However, if your character bumps into someone at the grocery store and they hold a conversation related to the main idea of the movie, then you can keep it.
- Use high and low moments as your act breaks. Act breaks help separate your story into 3 parts: setup, confrontation, and resolution. The setup, or Act I, begins at the start of your story and ends when your character makes a choice that changes their lives forever. Throughout the confrontation, or Act II, your protagonist will work towards their goal and interact with your antagonist leading up to the climactic point of the story. The resolution, or Act III, takes place after the climax shows what happens afterward.[10]
EditFormatting the Script - Create a title page for your script. Include the title of your script in all caps in the center of the page. Put a line break after the title of your script, then type "written by." Add another line break before typing your name. Leave contact information, such as an email address and phone number in the bottom left margins.[11]
- If the script is based on any other stories or films, include a few lines with the phrase "Based on the story by" followed by the names of the original authors.
- Use size 12 Courier font throughout your whole script. Screenwriting standard is any variation of Courier so it's easy to read. Make sure to use 12-point font since it's what other scripts use and is considered industry standard.[12]
- Use any additional formatting, such as bolding or underlining, sparingly since it can distract your reader.
- Put in scene headings whenever you go to a different location. Scene heading should be aligned to the left margin from the edge of the page. Type the scene headings in all caps so they're easily recognizable. Include INT. or EXT. to tell readers if the scene takes place inside or outside. Then, name the specific location followed by the time of day it takes place.[13]
- For example, a scene heading may read: INT. CLASSROOM - DAY.
- Keep scene headings on a single line so they aren't too overwhelming.
- If you want to specify a room in a specific location, you can also type scene headings like: INT. JOHN'S HOUSE - KITCHEN - DAY.
- Write action blocks to describe settings and character actions. Action blocks should be aligned with the left margin and are written in regular sentence structure. Use action lines to denote what a character does and to give brief descriptions about what's happening. Keep action lines brief so they don't overwhelm a reader looking at the page.[14]
- Avoid writing what the characters are thinking. A good rule of thumb to think about is if it can't be seen on a screen, don't include it in your action block. So instead of saying, "John thinks about pulling the lever but he's not sure if he should," you may write something like, "John's hand twitches near the lever. He grits his teeth and furrows his brow."
- When you introduce a character for the first time in an action block, use all caps for their name. Every time after you mention the character name, write it as normal.
- Center character names and dialogue whenever a character speaks. When a character is about to speak, make sure the margin is set to from the left side of the page. Put the characters name in all caps so a reader or actor can easily see when their lines occur. When you write the dialogue, make sure it's from the left side of the page.[15]
- If you want to make it clear how your character is feeling, include a parenthetical on the line right after the character name with an emotion. For example, it may read (excited) or (tense). Make sure the parenthetical is from the left side of the page.
EditWriting Your First Draft - Set a deadline so you have a goal to reach. Choose a date that's about 8-12 weeks away from when you start since these are the usual industry times that writers have to work on a script. Mark the deadline on a calendar or as a reminder on your phone so it holds you accountable for working on your script.[16]
- Tell others about your goal and ask them to hold you accountable for finishing your work.
- Plan to write at least 1-2 pages per day. During your first draft, just write the ideas that come to your head and follow along with your outline. Don't worry about spelling or grammar entirely since you just need to get your story written down. If you aim to do 1-2 pages each day, you'll finish your first draft within 60-90 days.[17]
- Choose a set time each day to sit down and write so you don't get distracted.
- Turn off your phone or internet connection so you can just focus on writing.
- Say your dialogue out loud to see if it sounds natural. As you write what your characters are saying, talk through it out loud. Make sure it flows well and doesn't sound confusing. If you notice any problem areas, highlight or underline the phrases and come back to them next time you edit.[18]
- Make sure each character sounds different and has a unique voice. Otherwise, a reader will have a hard time distinguishing between who's speaking.
- Keep writing until you're between 90-120 pages. Think of each page equalling 1 minute of screen time. To write a standard film script, aim to write something about 90-120 pages long so it would run for 1 ½-2 hours long.
- If you're writing a TV script, aim for 30-40 pages for a half-hour sitcom and 60-70 pages for an hour-long drama.
- Short films should be about 10 pages or less.
EditRevising Your Script - Take a 1-2 week break from your script when you finish it. Since you've been working on your script for a long period of time, save the file and focus on something else for a few weeks. That way, when you come back to edit it, you'll be able to look at it with fresh eyes.[19]
- Start work on another script while you wait if you want to keep working on other ideas.
- Reread your entire script and take notes on what doesn't make sense. Open your script and read it from start to end. Look for places where the story is the confusing or where characters are doing things without moving the story forward. Write your notes down by hand so you can remember them better.[20]
- Try to read your script out loud and don't be afraid to act out parts based on how you think they should be performed. That way, you can catch dialogue or wording that doesn't work as well.
- Share your script with someone you trust so they can look over it. Ask a friend or parent to look over your script to see what they think. Tell them what sort of feedback you're looking for so they know what to focus on. Ask them questions when they're finished about whether parts make sense or not.[21]
- Keep rewriting the script until you're happy with it. Work on story and character revisions first to fix larger problems in your script. As you work through each revision, work from larger problems, such as dialogue or confusing action sequences, to minor problems, such as grammar and spelling.
- Start each draft in a new document so you can cut and paste parts you like from your old script into the new one.
- Don't get too nit-picky with yourself or you'll never finish the script you're working on.
- There are no set rules to writing a screenplay. If you feel like your story should be told a different way, try them out.
- Read scripts to movies you enjoy to learn how they were written. Many PDFs can be found online with a simple search.
- Read books like Save the Cat by Blake Snyder or Screenplay by Syd Field to get ideas and information about how to format your stories.
- Stageplays and documentary scripts follow slightly different formats than a film or TV show script.
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| How to Stop Clearing Your Throat Posted: 02 Mar 2019 12:00 AM PST Throat clearing ranges from a minor annoying habit to a sign of a deeper medical issue. Try several easy techniques when throat clearing becomes a distraction in your life to try to relieve yourself of the urge or implement some lifestyle changes before it becomes a habit. Visit a doctor to see if there is a bigger issue that is causing the irritating sensations in your throat if you can't stop your throat clearing with common techniques. EditTaking Immediate Actions - Take a sip of water every time you feel the urge to clear your throat. This is the first step towards breaking the habit of chronic throat clearing. Take a small sip of water and swallow normally anytime you want to clear your throat and see if it stops the desire.[1]
- Keep a water bottle with you throughout the day so that you always have water available.
- Use a harder sip if the first sip of water doesn't relieve your throat. Take a little sip of water but don't swallow it right away. Keep it in your mouth, press a hand gently against your chest, lower your chin to your chest, and forcefully swallow the water.[2]
- Imagine you are trying to forcefully swallow a pill as you swallow the water to force it down.
- Once you master this technique, it usually works well to remove the urge to clear your throat.
- Force a "silent cough" if sipping water doesn't work. Take a deep breath, place a hand on your chest, and exhale with force. Think of the sound you make when you say the letter "H" and force out your breath with the same sound.[3]
- It's important not to let yourself actually cough as you force out your breath for this technique to work.
- This technique might dry out your throat, so you can take a sip of water immediately after to moisten it.
- Try laughing, humming, or talking as an alternative relief technique. Hum lightly, laugh gently, or start talking whenever you feel the urge to clear your throat. This will distract you and also use your vocal cords which helps to vibrate away mucus and remove the desire to clear your throat.[4]
- You can try following this up with a sip of water to keep your throat moist and further relieve the sensations that make you want to clear it.
EditMaking Lifestyle Changes - Drink at least 6-8 glasses of water a day to keep your throat moist. Drink up to 8 glasses a day in order to thin the mucus in your throat. This will cut down on the tingling, sore, or irritating feeling you get that makes you want to clear your throat.[5]
- You should also avoid beverages that dehydrate you, especially alcohol and soda pop, for example.
- Drinking up to 8 glasses of water a day also has loads of other health benefits, such as boosting your energy level, strengthening the immune system, flushing out toxins, and many more.
- Eat and drink less dairy products. Experiment with avoiding dairy products such as milk, cheese, and yogurt for a few days and see if you clear your throat less. Dairy products increase the amount of mucus in your throat which makes you want to clear your throat more.[6]
- Do this in addition to drinking more water and see if that helps you stop clearing your throat.
- Let your vocal cords rest if your voice is hoarse from being sick. Hoarseness is due to inflammation and swelling after the flu, a cold, or laryngitis. Avoid talking when you don't need to and talk at low volumes. Rest your voice as much as possible until your throat is healed so you don't make the problem worse, which can lead to chronic throat clearing.[7]
- You should avoid talking in situations where you have to talk loudly over background noise, get close to people you are talking to so you don't have to raise your voice, and use an amplification system (or take a few days off) if you have a job like teaching that requires a lot of talking.
EditSeeking Medical Treatment - Visit a doctor if you cannot stop clearing your throat after a few months. A doctor will be able to determine if there are any underlying conditions that are causing the chronic throat clearing. They will be able to prescribe treatment that will help you resolve the problem.[8]
- Excessive chronic throat clearing can lead to vocal cord damage, so it is important to get checked by a medical professional when you can't resolve the problem on your own to avoid further complications.
- Some possible medical causes of chronic throat clearing are asthma, chronic sinus infections, acid reflux, side effects from blood pressure medication, laryngeal sensory neuropathy, seasonal allergic rhinitis, and other allergies.
- In very rare cases, surgery may be required to correct anatomic abnormalities that cause chronic throat clearing.
- Get an allergy test to see if you are allergic to any foods that irritate your throat. Go to an allergy specialist and have them perform a comprehensive allergy test to see if you are allergic to anything you didn't know about. Avoid any foods that show up positive as an allergy.[9]
- Chronic throat clearing is mainly caused by allergies to dairy products, however it can also be triggered by allergies to other foods like eggs, rice, soy, and wheat.
- Don't take ACE inhibitors or angiotensin receptor blocker medications. These two types of medication, used to treat high blood pressure, can potentially cause an irritating feeling that makes you want to clear your throat as a side effect. Ask your doctor to prescribe you a different type of medication and wait 3 months to see if the chronic throat clearing subsides.
- Beta blockers or calcium blockers are some examples of alternative blood pressure medications.
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