Problem: Article: One of the key steps in avoiding uncomfortable pain from holding a full bladder is to strengthen your pelvic floor muscles (which are located at the base of the bladder). By completing these exercises, you can strengthen your bladder and experience less frequent urges to urinate.   To find where your pelvic floor muscles are located, go to the bathroom and urinate. While you are peeing, try to stop urinating mid-stream. If you can stop, then you have found the correct muscles.  To complete Kegel exercises, tighten your pelvic floor muscles while you are sitting or lying down. Hold the contraction for five seconds and then release for five counts. Repeat this exercise four to five times. Continue to practice this exercise until you can tighten these muscles for ten seconds at a time. You should do three sets of 4-5 contractions each day. If you are someone who drinks large quantities of liquid in short spurts (such as after exercising or when you have a break during the day), then stagger your liquid intake so you are drinking smaller amounts of liquid throughout the day. This will relieve pressure on your bladder.  Keep a bottle of non-carbonated water by your desk and take a sip every 5-10 minutes. You should generally aim for 9 cups of water (or 2.2 liters) every day. Your bladder will become a stronger organ if you train yourself to urinate on a regular schedule. If you schedule regular bathroom trips every 2-4 hours, then you will experience less frequent urges to urinate at unexpected times. Studies have shown that excess weight and obesity can create an overactive bladder. If you are experiencing frequent urges to pee and are also overweight, try shedding some pounds to see if this will help relieve your symptoms.  You should always consult with your doctor to find the best way to lose weight. Generally, you will need a combination of moderate cardio exercise (running, walking, swimming, hiking), 3-4 times a week and a healthy diet of lean proteins, fruits, vegetables and whole grains. Avoid foods that are high in sugar, fat and processed carbohydrates, such as white bread, white rice, white pasta, popcorn, chips, cookies, brownies, cake, ice cream, etc. Sugary drinks like soda and cocktails should also be avoided or only consumed in very small quantities.
Summary: Practice Kegel exercises. Regulate your hydration. Set a regular bathroom schedule. Watch your weight.

INPUT ARTICLE: Article: When you purchase content from Amazon, it is stored in the cloud where it can be accessed anywhere. If you are planning on being offline—for example, a long flight—download any content you wish to view offline. Click the Cloud button at the top of the screen, and download your cloud-based content. You can transfer a variety of content types to your Kindle Fire via its micro-USB connector, including music, videos, photos, and documents. To transfer content from your computer to your Kindle Fire, do the following:  Connect your Kindle Fire to your computer with a micro-USB cable. Slide the on-screen arrow from right to left to unlock your Kindle. Open the Kindle Fire drive on your computer. Your Kindle Fire will appear as an external storage drive or volume on the computer’s desktop. Note that Kindle Fire is not usable as a device while connected to your computer as a storage drive or volume. Drag and drop your content into the applicable content folder, such as Music or Pictures. When you are done transferring files, press the Disconnect button at the bottom of the Kindle Fire screen and eject it from your computer, then unplug the USB cable. Note that USB transfers to the Kindle Fire can be slow, so patience is recommended. To delete a title from your Kindle Fire, press and hold the icon to display a contextual menu, and select Remove from Device. Personal content will be completely deleted. Content purchased from Amazon will remain in the Amazon Cloud, should you later wish to retrieve it.

SUMMARY: Download from the Cloud. Import your content. Remove content.

In one sentence, describe what the following article is about: One of the first steps toward overcoming fear involves noticing fear's onset. There may be times when you are acting out of fear without even consciously acknowledging it. Whenever you feel fear or hesitation, stop and notice the ways it manifests in your body. Once you have cataloged these symptoms, you can tune into them more quickly, and better cope. Some common symptoms of fear include:  Trouble breathing Racing thoughts Rapid heartbeat Dizziness (or even fainting) Sweating Anxiety or panic Feeling powerless to your fear, even if you know it’s irrational Sit down with a piece of paper and pen, and carefully list every single thing you are afraid of. Keep the list handy and add to day by day until you feel you've listing everything that scares you. Be as specific as you can. For instance, if you are afraid of taking a promotion at work, what exactly is it that scares you? Are you afraid of what people might think? Or maybe you are afraid you can't handle the responsibility? If kept in the dark, fears have a way or magnifying themselves. When brought out into the open, you may not find your fears quite as scary. For every single fear on your list, try to come up with a practical solution. Do this when you feel calm and level-headed, not when you're in the midst of fear. It can also help to do this part with a friend, and get their ideas and perspective.  If you are afraid of physical harm, what can you do to keep yourself safe? You could wear a life jacket on boats, or a bike helmet on bikes. If you are afraid of specific interpersonal interactions, try role-playing some conversations with a friend. What strategies can do you rely on to make the conversation run smoothly? If you are afraid of a big change in your life, try envisioning every aspect of the change and how it will affect you. Do you feel like you would be better or worse off if you make this change? Being "fearless" does not actually mean living without fear. Rather, living fearlessly means coping with your fear, and proceeding in the face of it. When you feel fear taking hold of you, there are a few methods you can use to cope. You might try:  Reviewing the list of fears and solutions you made earlier Asking a friend for perspective ("Is this a rational fear, or not?") Practicing deep breathing Once you have learned to cope with anxiety and fear, it might be time to challenge yourself. You can face those things you fear by encountering them in small doses and seeing how to fare. Increase your level of exposure until that particular fear no longer bothers you.  If you are afraid of heights, try going on a small rollercoaster with a friend. If you are afraid  of speaking in front of people, try attending a supportive storytelling workshop. Fear is an evolutionary adaptive function that helps keep us safe. When you feel nervous around an exposed cliff, for instance, that is your fear telling you that the situations is dangerous, and you should exercise caution. Although fear is uncomfortable, it is there to serve a purpose. Accept that a healthy does of fear is a helpful component of modern life. A certain amount of fear is natural and understandable, especially if you are trying something new. However, if fear seems to be negatively affecting your life, you may need to take some steps to intervene and diffuse it. If you are experiencing intense fear, you may want to seek guidance from a doctor or therapist. Your fear may be a problem for you if:  Your fear triggers intense anxiety or panic. You know that your fears are irrational. Fear causes you to avoid specific places, people, or situations. Fear has directly interfered with your life. These feelings have persisted for 6 months or longer.
Summary:
Notice symptoms of fear. Figure out what you're afraid of. Brainstorm solutions. Cope with your fear. Face your fears. Accept that some fear is healthy. Determine if your fear is overwhelming you.