Write an article based on this "Contact an EEO counselor. File a formal complaint. Ask the agency to issue a decision. Request a hearing. File an appeal. Request reconsideration."
article: If you want to file a charge against a federal employer, you need to contact an EEO counselor at the agency you applied with or worked for. You must contact the EEO counselor within 45 days from the day the discrimination occurred. The EEO counselor will offer alternative dispute resolution programs, but if you cannot settle the dispute, you will need to file a formal complaint. You will file a formal complaint with the help of your EEO counselor. Once you do, the agency will decide whether to investigate the claim or dismiss it. If the agency investigates the claim, they have 180 days to do so. When the investigation is completed, the agency will issue a notice allowing you to request a hearing in front of the EEOC or ask the agency to issue a decision concluding whether discrimination occurred. If you ask the agency to issue a decision and they find that no discrimination took place, or if you disagree with a part of the decision, you can appeal to the EEOC or to federal court. If you want a hearing, you must request one within 30 days of receiving the investigation findings. At the hearing, you will plead your case in front of an administrative law judge. The judge will make a finding and order relief if discrimination is found. The judge's findings and order will then be sent to the agency and they will decide whether to uphold the decision or not. The agency will have 40 days to make their final decision. If the agency declines to follow the administrative law judge's decision, you will be able to appeal to the EEOC. You must do this within 30 days of receiving the agency's decision. The EEOC will review all the materials and make a determination. If you do not agree with the EEOC's determination, you can ask for a reconsideration. Your request will only be accepted if you can show there was a mistake of fact or law. This request must happen within 30 days of receiving the appeal decision. If a reconsideration is granted, the decision that comes out of it is considered the final agency action.

Write an article based on this "Write a to-do list. Work on one thing at a time. Take care of things that are bothering you immediately. Be near people who make you happy. Take a lunch break. Do mindfulness exercises. Let go of negative thoughts."
article:
Look over what you have to do, and estimate how much time each task will take. Leave time for breaks in between tasks. Put the things you have to do at the top of your list, and do those things first.  Move anything you won't realistically have time for to the next day. Check off tasks as you go! It will give you a sense of satisfaction. Multitasking slows you down and can stress you out. To have a good workday, focus on one task at a time. Break down complicated tasks into simple steps, and put each step on your to-do list. You won't be able to have a good day if there's something you're avoiding thinking about, like an overdue assignment or a talk you had with a friend that made you feel uncomfortable. Finish it today, or make a realistic plan to take care of it eventually.  Admitting that something is bothering you will relieve some of your anxiety. Try journaling about things that are stressing you to relieve some of the stress or anxiety. For instance, if you have a big assignment for school that is overdue, be proactive and ask your teacher for more time. If you had a conversation with a friend that is bothering you, take a walk and think about what bothered you. Try to think of what you want to do next: bring it up? Let it go? Get advice from someone else? Decide what's next and then don't dwell on it for the rest of the day. Seeing someone you care about, especially if this is someone you hug and are physically affectionate with, will make your day better. Think of the people that always lift your mood—the ones you are always glad to see. Not every friend or loved one will have that effect on you. Make plans with someone who makes you feel happy and safe.  If you both have to work, perhaps you could meet for lunch, or work together. Make dinner together and talk about your days. You can go on an adventure, or just catch up over coffee. If you are focused on work, you might not want to pause. However, detaching from work for a while actually improves your focus. You'll get more work done overall, and feel calmer and more focused, if you let go of your thoughts about work during lunch.  Get outside and move around if weather permits. Take a walk in a park or other green space. Moving during your breaks won't just make you more productive: it will also help you enjoy your day. During your lunch break, or when you have short breaks during the workday, take some time to slow your thinking. These exercises are even more effective for productivity than taking a walk.  Take a moment to notice what all your senses are up to. Notice what you are seeing, touching, smelling, tasting, and hearing.  Slow your breathing for a few minutes. If you are breathing quickly, try to breathe slowly and deeply. Breathe deeply from your belly, and release the breath slowly.  Tense and relax your muscles, one set at a time. Start with your toes and move upward. Try to think only about your muscles as you go. If you are struggling to concentrate, pause to ask yourself what is on your mind. Is there a worry that is causing you distress? If it's baseless, take a moment to gently acknowledge it, then release it. You might say to yourself, "I cannot do anything about that now," or "That is not a problem for me."  If it's something you do need to address, write it down in your calendar as a task to be completed at a particular time. If it is something that cannot be solved now, consider journaling about it and then turning your attention to a different task.