Whenever you notice a headache coming on, make note of it in your diary. Include the date and time the headache started. By including this, you’ll be better able to spot patterns when you review the data you’ve gathered. Get into the habit of recording your headache right away, because if you wait you might forget important details. If you can’t find the book, write the info on a piece of paper that you can transcribe to your book as soon as you can. In addition to the date and time of your headache, write down any associated symptoms. By writing down symptoms, you’ll record information that could be useful to you or your doctor when it comes time to review your diary. Some symptoms you might experience (and record) include:  Neck stiffness. Irritability. Light sensitivity Nausea Strange phenomenon (e.g., spots in your vision) Your emotional state (e.g., happy, sad, stressed, excited, etc.) In addition to writing down the start time of your headache, you should also record when your headache ends. At the same time, record any information about what helped you alleviate your discomfort (like medicine or darkness during the headache. Be specific about medications you took and how long they took to work. Note the type of medication and the dosage.
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One-sentence summary -- Write the time and date of your headache. Record the symptoms and severity of the headache. Note when the headache ends and what helped alleviate it.

Q: 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. 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. 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.
A: Know how to get to cover. Learn basic self defense moves. Avoid being overconfident.

Article: Addicts with support are much more likely to succeed in getting sober. Alcoholics or Narcotics Anonymous are available in most cities and many small towns, offering daily meetings and a stylized series of steps that works for a lot of people. Find a meeting in your area and check it out. AA and NA aren't for everyone. If the thought of listening to a bunch of addicts talk about using sounds like it would drive you crazy, it's still a good idea to check it out for yourself and see what, if anything, you'll be able to take from it. What drove you to use in the first place? Circumstances? Stress? There doesn't have to be a good reason, or one reason, but it's important to identify the situations that might make you use again  Were you a fan of the after work drink? Find something else to do with that after-work time, to celebrate the end of the day. Schedule some exercise, or some time with a sober friend, doing a sober activity. It might be necessary to sever ties with some of your friends, and find a new support group to rely on, if they won't be able to accept and support your sobriety. Make sober friends, doing new activities. If you're a drinker and a smoker, or abuse multiple drugs at the same time, it's usually recommended that you address each of these addictions separately, at a separate time. It may not be necessary for you to quit everything to consider yourself sober, but either way it's good to take it one step at a time. Focus on what you've quit now, and don't overwhelm yourself with other things.  Most detox facilities and AA meetings are cigarette friendly. If you want to quit, quit later, especially if you feel like it offers you a good crutch in the short term. It's a crutch that's deadly, of course, but it's a fight for another day. Eventually, it's good to decide how far you want to take this sobriety thing. What does "sober" mean to you? Are you sober if you quit heroin but keep smoking pot? Are you sober if you quit drinking, but still smoke cigarettes? Do you have to be totally straight edge to consider yourself sober? Sobriety will be different for every addict. Getting sober is fighting a good fight, and you deserve to reward yourself for trying it and succeeding. Many addicts find it helpful to start a sober jar, into which you can put the money you'd usually spend on drugs or alcohol, every time you feel like buying it, then using that money to do something else. Buy a guitar. Go on vacation. Treat yourself for successes, little and big. Often, addicts use their drug or drink of choice as a reward, so this is a helpful replacement method, with a high success rate. Many former addicts fear having the sober talk. Telling your friends and family that you're not using any more may seem triumphant, but it can also be fraught with complication, awkwardness, and hurt feelings. AA and other sobriety groups can help to guide you through this process, but the decision is still up to you.  All you need is one person. Find someone you'll be able to open up to and talk honestly about your addiction, and your struggles, but also abut regular things, too. Just getting through a regular Wednesday is one of the toughest parts of sobriety, and other addicts are experienced at it. They can help. Don't try to explain your quitting to everyone. Why you quit using is your business. If you want to discuss it with other people because you're proud and because it help you to stay sober, then do it. If it makes you uncomfortable, keep it to yourself. One of the hardest things about quitting is imagining your whole life ahead of you without ever being able to use again. Never another beer? Never another smoke? That's not the way to think about it, and trying to "never use again" is guaranteed to drive a lot of people back to using. Instead, focus on getting through each day. Keep track of your sobriety. Count up the days. Don't focus on tomorrow, just focus on getting through today. Face tomorrow when it comes.
Question: What is a summary of what this article is about?
Find a support group. Avoid the situations that might encourage you to use. Don't try to quit everything at once. Put a reward system in place. Decide how you'll talk about your sobriety. Take it a day at a time.