Q: If you are being bullied online, then one of the best ways to deal with it is to disengage. You can ignore the person, block them, or log off to avoid encountering the bully online. You can also delete bullying messages and posts, but make sure that you show an adult the bullying posts and/or screenshot them before you delete them.  If the situation is severe, you may want to delete your social media accounts and stay offline. If someone can get onto your account, they can create a lot of problems for you. Keep your password a secret from everyone. Even trusted friends can accidentally reveal your password to others. The only person who should know your password to your email and social media accounts is you.  If you're worried about forgetting your password, most sites have ways you can retrieve or reset it. While forgetting your password can be a hassle, it's rarely a major issue. If for some reason someone does get the password to your account, change it immediately. If you are experiencing or concerned about someone bullying you online, alter your settings. Changing your privacy settings on your profiles will allow you to post things that only your friends can see. Make things like Twitter and Facebook private to public audiences. Only add close, trusted friends on these sites. If you are being bullied for your posts, use more discretion when posting. Stay away from topics that could encourage bullies. Sensitive information can be shared via emails or private messages instead.  You should also avoid posting anything aggressive about other classmates, even something veiled. This can anger and encourage bullies. Rant to a friend if you're mad about something instead of posting it online. Try to sleep on it before you post or at least wait an hour before posting anything. This will give you time to think about the possible implications of your post and help to ensure that you are not posting in an emotional state.
A: Use disengagement to discourage cyberbullying. Keep your password a complete secret. Adjust your privacy settings. Think carefully about the content you post.

Q: While you may be tempted to focus all of your energy on building your strength and endurance, it's important to focus on flexibility as well. Incorporating stretches into your regular exercise routine will help protect you from injury.  Stretching can also help you improve your range of motion, which can make you a better athlete, so it has multiple benefits. When deciding what stretches you should do, think about the injuries that are most common for people who play your sport, and focus your stretches on those muscle groups. Also consider which muscles are tight on your body. Tight muscles are more susceptible to injury, so work on increasing their flexibility.  No matter what sport you play, be sure to stretch the major muscle groups, which include the calves, thighs, hips, low back, neck, and shoulders. If stretching hurts, back off right away. You should never push yourself past the pain, as you are likely to cause an injury. Do some dynamic stretches (stretches that involve movement) before your game. These will help increase your flexibility.  Arm circles and hip rotations are good examples of dynamic stretches. Remember not to start stretching until after you have warmed up your muscles. Doing a little yoga or tai chi can also help you stretch before you play, as these practices both focus on dynamic stretches. Static stretches (stretches that involve holding a pose for several seconds) should be done after you cool down, never before your workout. These stretches help prevent your muscles from becoming too tense after your workout.  Forward bends and folds are great examples of static stretches. Hold each pose for up to 30 seconds for the best results.
A: Incorporate stretching into your training. Do dynamic stretches before you play. Do static stretches after you play.

Q: As soon as your spouse discovers the affair (or, preferably, beforehand), end your relationship with the other party. Let the other person know in clear terms that the relationship is over, and cut off all contact with them if possible. Let your spouse know that you have ended the affair or tell them that you plan to do so immediately. Ideally, you should decide to end the affair and tell your spouse what happened before they discover the affair on their own. Waiting for your spouse to catch you cheating and confront you about it may make it harder to repair the damage. Don't try to lie, fudge the truth, or justify your actions. Explain to your spouse what happened briefly but clearly, and acknowledge that you are responsible for the choices you made.  For example, you might say, “I've been having an affair with my friend Susan for the past 6 months. I lied to you and said that I was staying out late for work meetings, but I was really meeting up with her every week after work.” Don't blame your spouse or the other party in the affair for what happened. You might have felt like you had good reasons for having an affair, but it's important to recognize that you have control over your own actions. to your spouse. As soon as you've confessed to the affair, offer a sincere and straightforward apology for your actions. Don't qualify with your apology with excuses or justifications, and don't make the apology conditional (e.g., “I'm sorry. If you'll just forgive me, I promise I'll never do it again!”). Simply say that you are sorry for what you've done.  For example, you could say, “I'm so sorry about what I did, and I feel terrible about hurting you and damaging our relationship like this. I just want you to know that I love you and I'm willing to do whatever it takes to try to rebuild our marriage.” Don't add qualifications that excuse your actions or place any blame on your partner. For example, avoid saying things like, “I'm sorry, but I wouldn't have done it if you made an effort to spend more time with me.” You will probably need to apologize many times for what happened. Even if this is frustrating, resist the urge to say things like, “Oh come on, I already apologized!” to what your spouse has to say. Your spouse will probably have a lot to say about what happened, and you may find it difficult to hear. However, it's important that you let them have their say. Listen calmly and patiently, without interrupting or trying to defend your actions.  Let your spouse know that you are listening by making eye contact, nodding, and using verbal cues, like “Right,” or “Uh huh.” Try rephrasing what they say to you to show that you are listening and make sure you are understanding them correctly. For example, “So, it sounds like you're angry at me for cheating on you, but also mad at yourself for not figuring out what was happening right away.” Your spouse may feel angry, sad, scared, disgusted, confused, or even guilty about what happened. Even if their reaction upsets you or seems excessive to you, acknowledge their feelings without trying to judge, dismiss, or minimize them.  For example, you could say, “I can see that you're really angry with me right now. I understand.” Don't say things like, “I know this is upsetting, but just try to calm down,” or “Come on, I just kissed him a few times. Stop making such a big deal out of it.” You will probably also have complicated feelings about what happened, and that's okay. Allow yourself to feel angry, sad, frustrated, guilty, or upset without judging yourself. However, recognize that your spouse is probably not in a good place to help you work through your own feelings right now. After learning about your affair, your spouse will likely have questions. You may find these questions painful or excessive, but answer them as completely and honestly as you can. Be prepared to answer the same question many times—repeated questioning is a common and normal reaction to a major betrayal of trust like an affair.  Your spouse may ask you about the details of what happened—where, when, why, and how often. They might also ask you questions about how you feel about them (e.g., “Do you love me?” “Do you think he's more attractive than me?”) or grill you about whether you've had other affairs or been dishonest about other things. Answer their questions completely, but don't feel the need to go into excessive detail. For example, you could say, “Yes, we had sex several times,” but don't feel the need to divulge any more details unless they ask.
A:
End the affair immediately and completely. Take full responsibility for your actions. Apologize sincerely Listen Acknowledge and validate your spouse's feelings about the affair. Answer any questions openly and honestly.