Summarize the following:
Think about what activities you enjoy, what subjects you do best at in school, and what people have complimented you on. Writing down things that you're good at will help you feel more comfortable in your own skin, and make you look that way to the rest of the world, too. If you have trouble thinking of things, ask a friend or family member to help you come up with things that you might not have thought to list.  For example, if you always earn As in your math classes, then math is one of your strengths! If you love to do gymnastics, then this is one of your strengths! Add anything you do well or feel like you are good at to the list. Personality traits can also be strengths, so make sure to add these, too. For example, you might include in your list that you are a kind person, that you have a lot of common sense, or that you are a loyal friend. Make sure to list everything, even if you think something might not be cool. It is important to identify everything you are good at. The better you understand yourself, the more confident you'll feel around other people. If you are not in tune with your emotions, work on this skill. If you start to feel uncomfortable and you are not sure why, take a minute to figure out where the feelings are coming from. For example, if you are feeling uncomfortable on the first day of school, take a few deep breaths and consider what's making you nervous. You might feel anxious because you don’t know what to expect from your new teachers. But don't worry! Once you remember that everyone probably feels the same way, you can start to relax again. Strive to love yourself the way that you love your best friend. Show yourself plenty of kindness, compassion, and understanding every day and avoid putting yourself down. If you can work on having a positive view of yourself, you'll be able to confidently show your best side to the world.  Start each day by giving yourself a compliment on something you tend to be self-critical about. Try saying something like, “I have beautiful hair and my skin looks amazing!” Or, you could compliment yourself on a personality trait, such as, “I have a great sense of humor!” Make time for yourself to do the things you enjoy. For example, if you like to read, make sure to set aside at least 15 minutes to read each day.  Forgive yourself when you make mistakes. When you make a mistake, try saying something like, “I forgive myself for that mistake. I am doing the best that I can do, and that is awesome!” Part of being cool is being adventurous and trying new things. Look for new activities that interest you, and push yourself to try them even if you're scared! Some things you might try include:  Joining a sports team or a special interest club. You could join your school’s basketball team or look into your school’s audio visual club. Exploring new music. Ask people for recommendations and check out new release playlists on Spotify to discover new music, but make sure to listen to music that you like. Don't just listen to music other people think is cool.  Asking someone new to hang out. Invite the girl who sits next to you in math class to go for a walk. Or, ask the guy whose locker is across from yours to sit with you at lunch.

summary: Make a list of all of your strengths to find what you excel at. Get in-tune with your emotions to feel more comfortable. Be kind to yourself if you tend to be self-critical. Push yourself to try new things if you are stuck in a rut.


Summarize the following:
Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing. Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels . Using poor body positioning when you move can contribute to soreness once you’re finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it’s a good idea to keep your core engaged.  The way that you hold your body will vary depending on the sport or activity that you are performing. Have a coach or personal trainer check your form and technique to ensure you’re moving the correct way. If you are doing a physical activity and start to feel pain, then it’s time to take a break or stop entirely for the day. It’s also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power.  For example, if you are starting to work out again after an injury, don’t go back to your prior intensity or time. Instead, build back up to that level over time.

summary: Warm up and cool down for 5-10 minutes each. Check your body position when physically exerting yourself. Stop before your body is physically overtaxed or in pain.


Summarize the following:
You typically will be told orally and in writing why you were rejected. You should take out your letter and read it to see exactly why the consulate rejected your immigrant visa application. The grounds for denial will determine whether you can seek a waiver. In a few limited circumstances, you might not have received a denial letter. For example, if you were rejected for criminal reasons, then the consulate might not provide a written reason. Not everyone denied an immigrant visa can apply for a waiver. However, waivers may be available if you were rejected for one of the following reasons:  health-related reasons false claims about being a U.S. citizen prior unlawful presence in the U.S., such as overstaying a visa criminal inadmissibility fraud or misrepresentation Your denial letter should tell you how to apply for a waiver. You should follow the directions. If you have misplaced your denial letter, then contact the U.S. consulate where you had your interview. You will increase your chances of obtaining a waiver if you work with a qualified immigration attorney. The attorney can help you draft any necessary documents and can work with the consulate to clarify why you were denied a visa. Find an attorney in your country that is familiar with the U.S. immigrant visa process. If you were denied a visa for unlawful presence, then you may seek a provisional waiver before you leave the U.S. to have your consular interview. This will shorten the amount of time that it takes. It also gives you confidence that you will qualify and receive the waiver. You may have to complete Form I-601, which you can download from the USCIS website. You should also get a copy of the instructions. If you don’t want to download the form, then you can get a copy by calling 1-800-870-3676.  Insert requested information by typing or printing neatly using black ink. Make a complete copy of the form after finishing. You must pay a $585 filing fee. Make your check or money order payable to “U.S. Department of Homeland Security.” Call 1-800-375-5283 to find the most up-to-date fee information. If you were denied an immigrant visa for fraud, misrepresentation, or unlawful presence, then you can seek a waiver if you can show that your spouse or parent who is a permanent resident or U.S. citizen would suffer extreme hardship if you were denied a visa. You will need the following documents to help make your case:  documents that establish your relationship to the U.S. citizen or permanent resident relative any document that shows extreme hardship, such as evidence of health-related issues, financial stress, and declarations from family members character reference letters any proof of your rehabilitation, such as community service, education, or treatment The consulate probably will schedule you for another interview if USCIS approves your waiver. You should review your application and the materials you provided in support of the waiver. You may file an appeal within 30 days of the denial of your waiver to the Administrative Appeals Office (AAO). Your denial letter will provide additional information, including deadlines that you must meet. You should meet with an attorney to start the appeal process.
summary: Read your denial letter. Check if a waiver is available. Follow the process outlined in your letter. Consult with an attorney. Seek a provisional unlawful presence waiver. Complete Form I-601. Obtain supporting documents. Attend another interview. File an appeal if denied.