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Do you clock in and work nonstop until it's time to clock out? If so, start carving in a few breaks into your typical workday. Set a goal to start taking a 10 or 15 minute break for every 2 hours of work time. During your break, do something that helps you detach from the work, such as  meditating, doing sets of push-ups or planks, or playing a word or puzzle game that helps you use other skills. When you notice signs of mounting  stress or anxiety at work, take immediate action to relieve tension by doing a relaxation exercise. Many relaxation techniques can be performed while you're sitting at your desk or work station. Commit to 10 to 15 minutes of relaxation time. If you have an office, shut the door. Try different relaxation exercises to see which you like best.  Deep breathing,  mindfulness meditation, guided imagery, and  progressive muscle relaxation are all simple techniques you can do in the moment when you start feeling stressed. Odds are, if you're experiencing burnout at work, you probably aren't getting the recommended amount of shut-eye. Lack of sleep can worsen feelings of overwhelm and make it harder for you to deal with stress. A good night's rest can help you feel more capable of handling work stress.   Improve your sleep hygiene by creating a new bedtime routine. Turn off electronic devices at least an hour before bed and lower the temperature in your living space. Do soothing activities, like taking a warm bath, listening to calming music, or making a gratitude list. If you're experiencing burnout, it may have been a long while since you've taken time off work. Tell your boss you need a mental health day and use some of your sick leave. Plan that vacation with your family that you keep putting off. Or, if you need something longer, sign up for a leave of absence while you care for your health. Time off also means not always bringing work home with you. Draw clear lines between your work and home life in order to truly recharge. Don't answer work calls or emails after hours or when you're on vacation.

summary: Schedule breaks during the workday. Perform relaxation techniques to ease stress. Get more sleep. Take time off.


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WhatsApp is a free application which allows you to text and call internationally using data as opposed to expensive cellular voice minutes.  WhatsApp with the calling feature is available for iPhones, Androids, Windows Phone, and Blackberry 10. Within the app, begin a new chat by selecting the “Chats” icon on the bottom of the screen. On the top of the chat screen, you will see the message icon, which looks like a pencil and paper. Select this icon to move to your contact list. Touch the name of the person you wish to call from the contact list to open a chat page.  If you have already begun a chat with the person you are calling, select their name from your list of chats to open their chat screen. Your contact list will show who is available to be contacted using WhatsApp by listing “Available” under their name. If your contact does not use WhatsApp it will prompt you to send them a message which reads, “Hey there! I am using WhatsApp.” Once you have opened the chat screen, you will see the phone icon next to the profile picture at the top of the screen. Select this icon to make a free international call using WhatsApp. The call is free because it uses internet data to place the call rather than cellular services. If you have limited data, it is best to place the call while you are connected to Wi-Fi in order to avoid using too much of the data on your cell phone plan.

summary: Download WhatsApp from the app store on your phone. Open a chat with the person you wish to call in Ireland. Place a call from the chat screen.


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Most brands of cannulae come in infant, pediatric, and adult sizes, so select the one that best fits you for your size. The cannulae should fit snuggly in your nostril so that it doesn't come out, but it shouldn't be so long that goes far back into the nostril. Some brands may have extended sizes, such as small, medium, and large for adults, and premature through pediatric for children, giving you more options. In this case, choose the one that feels the most comfortable when placed in your nostrils.  If the cannula is rubbing uncomfortably against your nostrils, it may be too large. If it's pinching, it may not be the correct size. At one end of the nasal cannula tube, you’ll see a connector that hooks onto your oxygen tank or converter. Slip the connector over the end of the oxygen line coming from your tank to connect the nasal cannula. Make sure the connector is seated tightly onto the oxygen line so none of the gas can escape. Place the connection against your arm to feel for any leaking oxygen. You may also be able to smell escaped oxygen. Your healthcare provider will prescribe a flow rate for you. Turn the knob on the machine so that the dial is set to this exact number every time, and do not change it unless your doctor tells you to. Changing the flow rate could result in you getting more or less oxygen than you need, which could lead to health complications. Try using a pulse oximeter to monitor your oxygen. If it's always at 100%, turn your oxygen down a little. Most cannulae today have curved prongs so they fit more naturally inside the nostrils. Hold the cannula so the prongs are pointing up toward the ceiling and curve down toward you. If the cannula does not have curved prongs, just hold it so the prongs are pointed upward and angled toward your body. Place the cannula in as far as it will go. If the cannula is properly connected, you will feel a gentle flow of air. If it's the proper size, the prongs should sit comfortably in your nostrils. Make sure the tubes that connect the nasal prongs to the oxygen delivery system are fitted snugly over your ears. This will help hold the cannula in place, even if you’re moving around or sleeping. If having the tubes looped behind your ears is uncomfortable, you may prefer to rest the headset behind your head. Instead of looping the tubes over your ears and under your chin, turn the cannula so the tubes go from your nostrils down toward the back of your neck, with the slider resting at the base of your neck. The slider is the small piece on the tubes which you can move up and down to tighten or loosen the headset. Push the slider up until it is just under your chin. The headset should be snug, but you still should be able to fit two fingers between the tubes and your chin. If the cannula causes indents in your skin, it is too tight.
summary: Make sure you have the right size cannula. Attach the end connector to the oxygen source. Adjust the amount of oxygen that flows through the tubes. Turn the cannula so the prongs are curved downward. Insert the prongs into your nostrils. Lift the tubes and fit them over your ears. Move the slider up the tubes to adjust the fit.