It can be difficult to go with the flow if you are feeling overwhelmed or anxious. Practicing some deep breathing techniques can help settle your nerves and clear your mind. Try shifting your focus to your breathing for a few minutes. Count your breaths up to seven and then back down again. Do this several times until you start to feel calm again. Dwelling on things you could have or should have done in the past will only make it more difficult for you to enjoy what is actually happening in your present. Accept that what is happening in this moment is your reality and that beating yourself  or spending your time searching for someone to blame is not going to change anything. Instead, focus on what feels good about the moment.   “I’m still able to spend time with my family, even though the Thanksgiving turkey is burned.” Remember that you may not be able to change your surroundings or your situation, but you do have control over how you react to them. Keeping a journal is a really helpful way to keep track of situations where it might be difficult for you to go with the flow. Write down what it is about those moments when you feel like you need to be in control and what makes those moments so difficult for you. You can also write down times when you found going with the flow to be easier than usual. What is similar or different about those moments?

Summary: Breathe. Live in the moment. Keep a journal.


Proper hydration is key to preventing muscle cramps. If you're prone to muscle cramps, you may not be getting enough water. Work on upping your water intake throughout the day.  Start off your day with a glass of cold water. Carry a water bottle with you to work or school. Sip it throughout the day. Take advantage of water fountains. Each time you see a water fountain, stop and take a sip. If you dislike the taste of plain water, try flavoring water naturally with fruit and vegetables. Many people experience cramps in bed. If you're prone to leg cramps during the night, make sure to give your legs a good stretch before getting into bed. Some light exercise before bed can also help stretch muscles and prevent cramps. Go for a light jog or walk before bed or ride a stationary bike for a few minutes. A lack of calcium or potassium in the diet can potentially cause muscle cramps. Upping your intake of both may help prevent cramps.  Go for low-fat dairy to increase your calcium intake. Opt for things like yogurt and skim milk. To get more potassium, get foods like turkey, bananas, potatoes, and orange juice. While further studies are needed to confirm this, some evidence indicates drinking pickle juice can help with muscle cramps. It's possible that pickle juice affects nerves in the stomach and throat, which can send out signals that disrupt muscles and cause cramps. If you don't mind the taste of pickle juice, you could try drinking it to see if it lessens cramping.

Summary: Drink more water. Stretch or exercise your muscles before bed. Consume more calcium and potassium. Drink pickle juice.


A composition's tonality states the key and whether it is Major or Minor. At an early stage of composition, a key could be as simple as making an arbitrary choice, but it will have the biggest impact on the sound of your composition. If you finish your work later on and want to try  it out in different keys, you should do so, but be forewarned that it takes a fair amount of work to transpose a composition note by note into another key. The piano keyboard has been explored to death. Every possible combination has been tried and studied at this point. With that, theory can suggest the most appropriate chords. The most famous of these is the I-IV-V-vi progression (the lower case denotes a Minor chord). The Roman numerals indicate how many keys above the root the given chord is. These four chords have been proven to go together very well.  Try using a chord map to get you started.  Although this might sound too mathematical at the start, the truth is that it'll come without thinking to you once you get the basics of theory down pat. Scales are  useful tools in the creation of melody. Although melodies need to be properly felt out in order to be memorable and effective, using a scale will narrow down the notes you're conventionally supposed to use.  Make sure the scale you're using is in accordance with the chords and key you've chosen. The standard scale is a C Major scale. This scale is often used for vocal warm-ups before a performance. Some avant-garde composers in the 20th century would open up the piano itself and change the tuning of the strings, but prior to the adoption of equal temperament for keyboard instruments in the 18th century, there were numerous tunings in use. Changing all of the keys even a 16th of a step can result in a strange new experience of the piano. Be advised that messing around with a piano should only be done if you are an expert. Otherwise, you'll probably just end up sabotaging your piano for regular use. Notation is the technical language of music. If you're a serious composer, it's essential that you have at least some knowledge of notation and how to get your ideas down accurately on paper. Although it takes a little bit of time to get used to, there are fortunately lots of free online resources to help get you up to par with your notation reading and writing. If you're completely new to notation, you should try sight-reading a few basic songs on the piano until you're more used to it. There are digital notation programs that may prove easier to work with than pen and paper.

Summary: Decide upon a tonality. Explore chord progressions leading from the root chord. Develop melodies from a chosen scale. Experiment with tuning. Record your work via notation.


Good booklet design has margins of at least 1/8-inch (0.125”) – you don't want any text or photos bleeding off of the page. Expand the margins to 1/4-inch for a cleaner look. , whilst in Page Setup. to create a clean line of your product photos. If you want four pictures going across each page, you'll need four columns. You can type in the number of columns manually instead of choosing a Preset. You can alter the spacing and width of the columns as needed, but the default spacing should be okay for most layouts. Place your cursor in the first column (the one way to the left) and go to Page Layout (or Insert for Word 2003) – Breaks and choose Column. Your cursor should now be at the top of the next column. Keep inserting breaks as needed until each column is its own entity. Just click in each column and go to Insert –> Picture. You may want to use text boxes instead of typing directly into the column if you want your text to “float.”   Have someone read over the text as well because the Spell Checker often misses a lot of mistakes.
Summary: Go to File —> Page Setup to set your margins. Set your paper orientation to Landscape' Add columns' Add breaks between the columns so that each column of your booklet will hold separate paragraphs of information without overflowing into the next column. Add text and photos to each column. Save your booklet. Print out a test copy or send the file to a printer to print a “proof,” which is a test copy. Ensure there are no spelling or grammar errors, by running the Spell Checker, if you are happy with the proof's colors and the layout.