Problem: Write an article based on this summary: Be present in the moment. Set achievable goals. Get social support. Get moving.  Eat a clean diet Avoid using alcohol and drugs.

Answer: Practice  being mindful by focusing on the here and now. Notice the sensations you feel in your body and the thoughts that pass through your mind. Don’t judge yourself or worry about the future – just observe.  Mindfulness can help you separate yourself from your feelings, which makes it easier to respond to them constructively. Making regular progress at something can lift your mood. Set small, manageable goals and work towards them on a regular basis. Don’t give yourself big, overwhelming goals, or you may feel like you’ll never reach them and get discouraged.  Some good goals to set might include applying for two new jobs or completing one task for work or school every day. If you want to set a big goal for yourself, break it down into smaller sub-goals so you can see your progress more easily. Spend time around other people, especially those who care about you. Reach out to your family and friends or meet new people by volunteering in your community. Talk about how you’re feeling instead of bottling it up. Don’t isolate yourself, even if you want to be alone. Isolation makes feelings of sadness and hopelessness stronger. Exercise is a powerful mood booster. Aim to get thirty minutes of moderate activity every day. Cardiovascular exercise is best – try going for a walk, run, or bike ride in the fresh air. Consistent workouts are better than intense but infrequent workouts, so don’t push yourself too hard. . Stay away from highly processed foods, which can contribute to a low mood. Instead, focus on keeping your blood sugar stable and getting plenty of nutrients. Make vegetables and fruits, lean protein, and whole grains the foundation of your diet. Deficiencies in B vitamins and omega-3 fatty acids may be linked to mood problems. If you’re not getting enough of these nutrients in your diet, consider taking a supplement. Mood-altering substances may help you escape your feelings temporarily, but they will only make you feel worse in the long run. When you’re dealing with feelings of hopelessness, it’s best to avoid alcohol and drugs completely. If you’re struggling with addiction, help is available. Your national health website is a good place to start looking for recovery resources. In the U.S., you can visit drugabuse.gov to find treatment options.


Problem: Write an article based on this summary: Consider if you want temporary or permanent admission into the United States. Consider whether you qualify for another form of immigrant visa. Determine whether you are from an eligible country. Determine whether you meet the education/work experience requirement. Determine if any factors make you inadmissible.

Answer: The Green Card Lottery is only for people who want to become permanent residents of the U.S. If you only want to stay in the U.S. temporarily – for example, for a vacation, to visit relatives, or for business -- the Green Card Lottery isn’t for you. Instead, you may need a temporary visa for nonimmigrant stay or, if you are from an eligible country, you may qualify for the visa waiver program. Citizens of Canada and Bermuda, subject to certain restrictions, don’t need a visa for a temporary visit the U.S. If you have a sponsor, such as a family member or employer, or you are eligible for a Special Immigrant Visa, there may be other visa options available to you that aren’t subject to a random drawing. Information about these options are available from the State Department website, https://travel.state.gov/content/travel/en/us-visas.html. However, you can apply for the lottery even if you are registered for an immigrant visa in another category, as long as you meet the lottery’s eligibility requirements. Therefore, even if you do qualify for another type of visa, you may want to also apply for the lottery. Each year the State Department determines which countries are eligible based on which countries have had low immigration rates to the U.S. for the previous five years. People who cannot claim to be from an eligible country cannot participate in the lottery. The lottery instructions provide a complete list of eligible and ineligible countries by region.  There are three ways to claim that you are from an eligible country:  If you were born in an eligible country If your spouse was born in an eligible country, as long as both of you are named on the selected entry, are issued diversity visas, and enter the United States at the same time If at least one of your parents was born in an eligible country, as long as neither of your parents were born in your country and neither of your parents were legal residents of that country at the time of your birth (for example, they were there temporarily there on vacation, business, to study, etc.). To be eligible to apply for the lottery, you must meet one of two education/work requirements. You must either:  Have a high school education or its equivalent. This means that you must have successfully completed a 12-year course of elementary and secondary education or Have worked for two years within the past five years in an occupation that requires at least two years of training or experience to perform. This is determined through O*Net, a database found on the U.S. Department of Labor website, http://www.onetonline.org. The lottery is not a way of getting around the general admissibility requirements for permanent residency. If your application is selected during the lottery, factors that would bar your admission to the U.S., such as criminal activity, will still apply.


Problem: Write an article based on this summary: Improve your credit Make a higher down payment. Compare rates. Pay for points on a long-term loan.

Answer: . Your credit is one of the biggest factors in determining your interest rate. If you have poor credit, you can take steps to make it better, but it will take time. Many credit card companies offer free credit scores, and you can request free credit scores on a variety of websites, such as Credit Karma.  Check your credit report for anomalies, as any mistakes on your report could be costing you. You can appeal any mistakes with the credit agency.  You'll need to report it in writing to the credit agency and the creditor.  Pay down your credit card debt. Your credit card debt contributes to your credit score. The lower your debt is in ratio to your credit (what you can use), the better. Stay current on payments, as late payments can create dings on your credit score. A higher down payment, one closer to 20%, will usually earn you a lower interest rate than a lower down payment. However, even a 10% down payment is better than nothing.  If you have a 5% down payment on a $150,000 loan, you might get a 5% interest rate or higher. In that case, you'd pay $760 (on principal and interest) per month and $370,404 over the life of the loan. However, if you're buying a home at $150,000 and you put down 20%, you might be able to get an interest rate of 4% instead. In that case, your monthly payment will be about $575 (principal and interest), and you'll pay $312,743 over the life of the loan. Many banks will offer you different rates, so it's a good idea to get quotes from multiple banks. You'll need to get "pre-qualified" by giving the bank information, but it can help in the long run so you can see which is the better deal.  Try to do these all at once, as it will be less of a hit on your credit score.  Keep in mind that rates are constantly fluctuating, so watch the market rates before applying. With this system, you pay a certain percentage of the mortgage to reduce your interest rate by a small amount. This step can be beneficial if you plan to keep your home for a long time, but it will not likely help if you plan to move quickly. For instance, you might be able to pay $2,000 to lower your interest rate from 4.25% to 4.125%. On a loan for $150,000 with a 20% down payment, that can lower your payment from $590 a month principal and interest and $319,018 over the life of the loan to $582 a month and $315,869 over the life of the loan.


Problem: Write an article based on this summary: Keep a journal of your goals. Visualize reaching your goal before you answer a craving. Practice mindful eating. Plan a reward.

Answer:
Write down the reasons for wanting to lose weight this week. Include long-term goals. Ask yourself what your motivation for weight loss is in the short term and long term.  If you find cravings for food are very bad, try to commit mealtime to tasting and enjoying your food.  Don’t eat out. Studies show we consume more calories in groups and when we are drinking alcohol. Don’t watch TV while you eat. You may get distracted, making you eat more and not notice when you are full. Pick a way to treat yourself after you lose weight this week.  Choose a food that you will allow yourself to eat in place of a healthy food on the fifth day. Choose a serving that is 300 calories or less. Consider treating yourself with a purchase you have wanted to make for a while. Opt for an experience, such as booking a vacation.