If you do not own a computer, go to your local public library.  Most libraries have computers that are available for public use. Find the link to change your claim status (link below). Enter your information to find the status of your claim. The website estimates that it takes approximately 1 minute to enter the information and find out your status. Follow these steps:  Enter your Social Security number. Enter your confirmation code. Click on the "Next" button. Your current Social Security status will appear on the screen. If you recently filed the claim, it may not have had time to enter the system yet. Try back in a few days or contact your local SSA representative.
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One-sentence summary -- Find a computer with an internet connection. Enter your information on the Social Security Administration website. Do not panic if your claim is not found.


Gather a group of people together who you trust to give you solid, constructive feedback. Be sure to invite in people you know who have a background in public speaking. Give your speech in front of them and then leave time afterwards for questions and comments. Repeat this process with new groups of people and then compare the comments that you’ve received. Make any necessary adjustments and continue practicing.  Think about people you know who have to give speeches or presentations on a regular basis. Ask them for their input and advice as you prepare. Practicing in this way will also help you to become desensitized when speaking in front of groups of people. Do it often enough and it will become habit and nothing to worry about. You can also join a local group, such as Toastmasters, to work on your skills. Or, you can even take a public speaking course at a local college or recreation center. For every time that you practice your speech, run through your introductory section just one more time. Really concentrate on getting comfortable with the first 30-60 seconds of your talk. Go over the intro in your mind each night before bed. This will make it less likely that you’ll stumble over it during the final talk. Expect that your anxiety level will drop significantly after you’ve completed your introductory remarks and this will help you to relax for the rest of your talk. Get a small camera and go find a room that is similar to the one that you’ll be speaking in. Set up your camera and record yourself giving your full speech. Try to recreate the final scenario as closely as possible, minus the audience. It even helps if you dress the part. Then, go back home and review the tape to see where you can improve. For example, you may find that you speak way too fast at the start of your speech. This is fixable by simply concentrating on slowing down early on. Try to gain access to the space that you will be using for your speech. Being familiar with the room will make you more comfortable for your final talk. Walk around the room and take a seat to get an audience member’s perspective. Go to the front and check out whether you’ll have a podium to use and if any of the set-up needs to be adjusted for height or movement.   It is especially important that you check out the technology, such as the computer and projection screens, to make sure that they are functioning properly and compatible with any equipment that you’ll bring along.  If you cannot look at the space well beforehand, try to arrive a little early for your speech and check everything out at that time. If you find that you are crippled by your nerves in front of audiences, you might want to make an appointment to meet with a therapist. You can work together to decide if you are suffering from social anxiety disorder (SAD), which may require both therapy and a medicated approach. A therapist might also put you in touch with a support group. If social anxiety is not an issue, a therapist can also help you overcome a phobia of public speaking. A therapist or speech pathologist may also be able to work on treating public-speaking-induced speech disorders, if you suspect you suffer from such a problem.
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One-sentence summary -- Practice in front of small groups of supportive friends. Spend more time practicing your intro. Film your practice sessions. Check out the space in advance. Talk with a therapist.


It’s the blue chat bubble icon with a white lightning bolt on your home screen (iPhone/iPad) or in the app drawer (Android). Tap the name of the person to whom you want to send the file. This opens a chat with that person. You can find recent contacts by tapping Home, or a new contact by tapping People. If you want to send photo from your camera roll, tap the icon that looks like a mountain with a moon on a square background, then tap a photo to select it. Tap the plus (+) at the bottom of the chat to view all available options, then tap the type of file you want to send. Follow the on-screen instructions to send the file.
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One-sentence summary -- Open Facebook Messenger. Select a contact. Send an image. Send another type of file.


Hill training is a form of training where you run up and down hill. This can help build endurance and muscle, resulting in faster speeds. Also, you may encounter a hill during a 5k, so hill training can help you prepare.  Find a steep hill in a safe area near you. Make sure it's at least 80 to 100 meters long. Start at the bottom of the hill and run up it at a consistent and fast pace. Then, slowly jog back down. Start slow. Do hill training once a week, engaging in 4 to 5 repetitions. Gradually work your way up to 8 to 10 repetitions. Do what feels right for your body. When 4 to 5 repetitions begins to feel easy, add a one or two more. Strong legs are essential for a fast pace. Squats and and lunges should be a part of your regular workout routine. Start slow with weight training. Only engage in weight training twice a week, doing a small number of repetitions. Never weight train two days in a row.  To do a squat, stand with your feet feet hip length apart and your arms at your side. Lower your body as far as you can by pushing your hips down and bending your knees. Raise your arms for balance. Pause for a moment and then lift your body back up.  To do a lunge, stand with your upper body straight and your shoulders held back. Step forward with one leg and bend your knee and lower your hips. Keep lowering until both knees are bent at a 90 degree angle. Then, keeping your weight in your heels, push yourself back to the starting position. You can increase endurance and strength by adding a bit more to your regular fitness routine. If you usually ride a stationary bike for 45 minutes a day, add an extra 10 minutes to go a full hour. If you usually do 5 to 10 repetitions of sit-ups or push-ups, add an extra 10 to 20 repetitions. You need to build your mental toughness in addition to your physical toughness to increase your 5k speed. Running fast requires a lot of endurance and dedication. Use visualization to imagine success. Before a run, spend some time imagining yourself successfully finishing the run at a faster speed than normal.  Take some time just before you start to run. After putting on your running gear, take a seat for a moment. Close your eyes and imagine. Make sure to use all your senses. Think about the smells and sounds you'll hear outside. Imagine how your body feels during a run. Think about the sensation of sweat, and the dry taste in your mouth. Think about the smells of cement or the nearby woods you run past. Imagine finishing the run in record time. Imagine pushing yourself without faltering or growing tired. Then, once you've finished visualizing, exit and take on your run.
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One-sentence summary --
Engage in hill training. Perform workouts that build your leg muscles. Increase the duration and amount of regular exercise. Visualize success.