" Hover your cursor arrow over "All Programs," then the folder titled Accessories, and then System Tools. Click on the program called "Disk Cleanup." )" drive from the drop-down menu and then press "OK." Under the heading "System Restore," click on the "Clean up" button. Windows will continue to create new restore points after running this task, so if you would like to frequently free up space on your drive, you will need to perform the process regularly.

Summary: Access the main menu by selecting "Start. Choose the "(C: Choose the tab marked "More Options" once Disk Cleanup has finished running its task. Choose "Yes" on the dialogue box to delete all old system restore files, except for the most recent.


You might find it easier to take deep, slow breaths if you are lying down or sitting in a comfortable chair. Try lying on your back on a blanket, sofa, or your bed. Let your arms lie loosely at your sides. You can keep your legs straight or bend your knees slightly. You can also use pillows to support your head and knees if it helps you feel more comfortable. Breathing through your nose can regulate the temperature of the air you’re inhaling and help eliminate harmful irritants, making your breathing more efficient. Try to avoid inhaling through your mouth while you’re deep breathing or just breathing in general. To breathe through your nose, try to keep your mouth closed. Your automatic nervous system will continue breathing, and the breath will come through your nostrils. from your diaphragm so your abdomen expands. Your diaphragm is a sheet of muscle underneath your lungs, and when you breathe deeply, it drops down and gives your lungs room to expand so you can breathe more effectively. To breathe from your diaphragm, inhale deeply through your nose like you’re breathing into your lower belly. You should feel your abdomen expand when you inhale.  If your abdomen doesn't expand when you inhale, your breaths are too shallow. If you’re not sure whether you’re breathing from your diaphragm, try placing your hand over your belly. Then, inhale deeply through your nose, and see if your hand is pushed up by your stomach. If it is, you’re breathing from your diaphragm. You can exhale from either one, depending on what’s most comfortable for you. When you exhale, use your diaphragm to force the air up and out. You should feel your diaphragm fall as you do this. Pause for a moment after exhaling, and then take in another breath when you feel ready. Try practicing deep breathing for 10-20 minutes every day.

Summary: Get into a comfortable position. Close your mouth and start inhaling through your nose. Breathe deeply Exhale through your nose or mouth.


Continue to relax your head and shoulders as you fold forward. If needed, bend your knees slightly to extend further downwards until your hands touch the ground. Keep your wrists below your shoulders, and remain in this position for 6 to 10 seconds. Make sure the buttocks stay in line with your back. You may repeat the pushup for the desired amount of repetitions.

Summary: Inhale while allowing your chin to rest above your chest. Bending at your waist, roll downwards towards your feet vertebra by vertebra, eventually placing your hands on the mat in front of you. Exhale while walking your hands forward in front of the mat, until you reach the pushup position with your body elongated and belly pulled away from the Pilates mat. Inhale while bending your elbows downward and backward, bringing your body toward the mat. While exhaling, extend your arms and push your body away from the pilates mat, returning to the pre-push up position. Inhale and walk your hands towards your feet again. Exhale while standing up and returning to the starting position, vertebra by vertebra.


Although there’s absolutely nothing wrong with being transgender, you might have trouble accepting yourself or may go through periods or anxiety or depression. It might be hard to deal with these issues on your own. Additionally, you may need a therapist to help you get approval for hormone therapy or gender affirming surgery, if you want it. Work with a therapist who supports you and helps you feel heard. Ask your doctor to refer you to a therapist or look for a therapist online. Check their website to see if they list transgender issues in their services offered. Your therapy sessions may be covered by insurance, so check your benefits.
Summary: Visit a therapist for additional mental health support.