INPUT ARTICLE: Article: This method will show you how to add a series of continuous numbers to the cells in a column. If you use this method and later have to delete a row, you will need to repeat the steps to renumber the entire column. If you think you will be manipulating rows of data often, see Numbering Rows instead. For instance, if you will be numbering entries down a column, type 1 into this cell.  You don’t have to start with 1. Your series can start at any number, and can even follow other patterns (such as even numbers, in multiples of 5, and more). Excel also supports other types “numbering,” including dates, seasons, and days of the week. To fill a column with the days of the week, for example, the first cell should say “Monday.” This should be the cell directly beneath the currently active cell. To number consecutively (1, 2, 3, etc), type a 2 here.  If you wanted your continuous numbers to be something like 10, 20, 30, 40, etc, the first two cells in the series should be 10 and 20. If you are using days of the week, type the next day of the week into the cell. When you release the mouse button, the both cells will be highlighted. This box is called the Fill Handle. When the mouse pointer is directly on top of the Fill Handle, the cursor will become a crosshair symbol. If you don’t see the Fill Handle, navigate to File > Options > Advanced and place a check next to “Enable fill handle and cell drag-and-drop.” Once you release the mouse button, the cells in the column will be numbered according to the pattern you established in the first two cells.

SUMMARY: Click the cell where your series of numbers will begin. Type the first number of your series into the cell. Click the next cell in the pattern. Type the second number of the series to create the pattern. Click and drag to select both cells. Hover the cursor over the tiny box at the bottom right corner of the highlighted area. Click and drag the Fill Handle down to the final cell in your desired series.


INPUT ARTICLE: Article: Progressive muscle relaxation is a meditation technique in which you systematically tense and relax different muscle groups in your body to promote awareness of your body, and an allover state of relaxation. Progressive relaxation can be used day or night for general relaxation, but is especially helpful for promoting sleep at night.  Performing the full progressive relaxation exercise should take between 10 to 15 minutes. Put on your pajamas and ready for bed.  Darken your room, lie down, and adjust your pillows and blankets until you are fully comfortable. Take a few deep breaths, and quiet your mind.  Begin focusing on your body, and tell yourself that it's OK to relax. Begin at the top of your head, and work your way down in the order described. Tense the muscles just enough to feel the tension, not so much that you feel pain.  After five seconds of tension, relax the muscles you are working on.  (Some people find it helpful to think or quietly say the word "relax" for this part.)  After 10 seconds of relaxation, move on to the next muscle group, and repeat the process.  Forehead. Wrinkle your brow or raise your eyebrows up like you are surprised, then relax. Eyes and nose. Close your eyes tightly in a squint, then relax. Mouth, cheeks and jaw. Stretch your mouth open, as in a yawn, or make a wide grimace, then relax. Hands.  Clench your fists, then release them and relax. Wrists and forearms. Hold your hands up like you are pushing an invisible wall and tense, then relax. Upper arms. Flex your biceps, then relax. Shoulders.  Raise your shoulders towards your ears in a shrug, then relax. Back. Arch your back gently, then relax. Stomach. Tighten your stomach muscles like you are "sucking it in," then relax. Hips and glutes. Flex your glutes, then relax. Thighs. Tense your thigh muscles above the knees, then relax. Ankles and feet.  Flex your feet, raising your toes as high as you can, then relax. Toes. Curl your toes as tightly as you can, then relax. Repeat the process of tensing and relaxing 3 to 4 times on any muscles that still feel tight or tense. If you still feel tense, or are not quite asleep, repeat the process once more, beginning at the top of your head, and progressively working back down to your toes.

SUMMARY: Understand progressive muscle relaxation. Get comfortable. Close your eyes and begin to relax. Tense and relax your muscles. Return to any muscles that are still tense. Enjoy the feeling of relaxation, and let yourself drift off to sleep.


INPUT ARTICLE: Article: If your teeth are a severe problem that is effective your quality of life, you may need to do something about it. Visit your dentist to talk to him about options that will help your particular situation. He can help you with professionally cleaning teeth, whitening, adding sealant to keep teeth white and healthy, fixing broken teeth, replacing missing teeth, or adding veneers to cover discolored, chipped, or uneven teeth.  If you are worried about the cost of dental care, you can find low cost care at dental schools or through local programs. There are online sources that can help you find low cost dental care in your area. You should see a dentist every six months to help you keep your teeth healthy and looking great. If you are worried about crooked or uneven teeth, you may need to see an orthodontist. She can work with you to correct many problems you have with the alignment of your teeth. Although orthodontists can be expensive, you might be able to fix issues with orthodontic procedures, such as braces, clear aligners, or retainers. You will likely need a referral to an orthodontist, so ask your dentist about ones in your area. If you try different ways to make yourself feel better about your teeth but nothing works, you may have an underlying issue related to your self esteem that goes deeper than your teeth. A psychologist or counselor can help you with social anxiety related to your teeth. She can also help you with anxiety about seeing a dentist or having dental work done. Look for a psychologist that fits you. You want to be comfortable so you can talk with them about your fears and anxieties without feeling stupid or shy.

SUMMARY:
Talk to your dentist. Visit an orthodontist. Consider seeing a psychologist.