How to Remove Permanent Pen from a Whiteboard

If someone used permanent marker or pen on your whiteboard, you may have to try several methods before the stain is removed. Fortunately, most ink marks can be removed with household products or with ingredients easily obtainable from drug stores.

Steps

1. Trace over the permanent ink with a dry erase marker. Choose a black dry erase marker, or the darkest color you own. Cover the permanent ink completely with the dry erase ink, which contains a solvent that may dissolve the stain.^[1] Give it a few seconds to dry, then erase with a paper towel or clean white board eraser.^[2]
   
   
   
   
   
   
   • If the white board or eraser are not reasonably clean (apart from the permanent ink), this method may leave smudges. These can be removed with any of the steps described below.
   
   
   • You may repeat this method until the ink stain is fully removed. If you see no sign that the ink is coming off after two attempts, try one of the steps below.
   
   
   
   


2. If that doesn't work, try rubbing alcohol. Most inks are made liquid by an alcohol solution. Fill a spray bottle or dampen a cloth with a small amount of 70% isopropyl alcohol or 100% ethyl alcohol.^[3] Place the whiteboard in a location with good air flow, and apply the alcohol over the stain. Wipe the board dry with a dry, clean, non-abrasive cloth, using a circular motion to loosen the ink.^[4] Rinse the whiteboard with a slightly damp paper towel, then dry with a second towel or cloth.
   
   
   
   
   
   
   • Warning: pure alcohol is flammable. Keep away from heat sources.
   
   
   • Plenty of household products contain alcohol and can be used for this purpose. If you don't have rubbing alcohol, try using hand sanitizer, aftershave, or perfume. Avoid products that contain coloring or feel sticky to the touch.
   
   
   
   


3. Use acetone or nail polish remover if the stain persists. If none of the above methods work, use acetone or nail polish remover, which contains mostly acetone. This is a harsh chemical that creates dangerous, flammable fumes, so always work in an area with good air flow. Apply to the stain with a cloth, rub clean, then rinse the board with water and dry. This may cause damage to whiteboards with a lacquer finish or a wooden frame, but is one of the most effective methods for removing stains.^{[5] [6]}
   
   
   
   
   
   
   • If acetone gets on your eye, immediately wash your eye under lukewarm, gently flowing water for 15 minutes. Hold your eyelid open and do not stop to remove contact lenses.^[7]
   
   
   • Acetone on your skin should be washed off for 5 minutes, but is unlikely to cause harm beyond irritation.
   
   
   
   


4. Purchase a whiteboard cleaning solution if necessary. Many of these solutions are little more than rubbing alcohol, but much more expensive. If your white board won't respond to any of the above treatments, purchase a high quality cleaning product recommended by white board manufacturers, such as MB10W Whiteboard Cleaner or Bar Keeper's Friend.^{[8] [9]}
   
   
   
   


5. Be skeptical of other solutions. Some people report success with an abrasive cleaner such as baking soda, toothpaste, or harsher chemicals. While this may remove the stain, it will also damage the white board surface, making future dry erase ink harder to erase. Many ammonia-based household cleaning products such as Windex are suitable for daily cleaning, but not recommended for heavy application.^{[10] [11]}
   
   
   
   
   
   
   • While soapy water or white vinegar will remove light stains, they are unlikely to get rid of any marks your dry erase marker cannot.^[12]
   
   
   
   

Tips

• If there are indentations from the pen being pressed into the whiteboard, you may need to rub harder. This damage to the surface will make future dry erase marks harder to erase in that area as well.

Warnings

• Unlike permanent markers or felt-tip pens, ballpoint pens may have caused damage and indentations with their sharp tips, which unfortunately will make your white board harder to erase in future.

Things You'll Need

• Spray bottle (optional)


• Paper towels or clean cloth

One or more of the following:

• Dry erase marker


• Rubbing alcohol, hand sanitizer, aftershave, or perfume


• Acetone or nail polish remover


• High quality white board cleaner

Related wikiHows

• How to Clean a Whiteboard


• How to Restore a Whiteboard


• How to Create a Whiteboard with Sleeve Protectors


• How to Copy a Whiteboard With Your Digital Camera or Camera Phone

Sources and Citations

Cite error: <ref> tags exist, but no <references/> tag was found

source How to of the Day http://ift.tt/1MGQRoi

How to Channel

With practice, channeling transmissions from the unseen world of the subconscious can be a moving and powerful experience. Whether you want to deepen your insight into your own nature, or you want to reach outward for communications from beyond, you can learn to limit the scope of your investigation, achieve a trance-like state, and locate a guide to aid you in your journey, helping keep that journey safe and productive. See Step 1 for more information.

Steps

Starting Your Investigation

1. Decide between exploring your consciousness and communing with the spirit world. Different traditions use the word "channeling" in different ways. Some channelers aim outward, in an attempt to contact others, or inward, to learn more about the self. Depending on your interests and goals, this decision can lead you into very different traditions, rituals, and practices, though most types of channeling involve a similar process, first inducing of a trance-like state and then communicating with some "other."
   
   
   
   
   
   
   • In supernatural or spirit channeling, the goal is to tap into the world of spirits and communicate with them. Practitioners often want to contact deceased relatives or famous historical figures, or otherwise make some contact with the dead. Spirit channeling as we think of it today, with crystal balls and Ouija boards, was extremely popular in intellectual occult circles in the mid-to-late 19th century. Though this kind of for-profit mediumship is widely dismissed by scientific skeptics as an orchestrated con against the often-wealthy participants, spirit channeling has historical roots that extend far beyond the Victorian stereotypes.
   
   
   • Consciousness channeling is a newer phenomenon. In some New Age philosophies, practitioners of channeling will meditate and attempt to visualize archetypal figures that are manifestations of their own subconscious, "past life" figures, or metaphorical representatives of some psychological trauma. This figure will often guide the participant through different interactions and communications with the aim of healing the spirit and learning about the self.
   
   
   
   


2. Be open to wrestling with strange phenomenon. Whether you want to find comfort and understanding by consulting an oracle, or you seek a deepened understanding of life and death, it's important to articulate your goals for channeling and be realistic about them. If you're going to embark on a channeling journey, it's important to commit to an often-quizzical, mysterious way of interpreting the messages you receive. The better you are at receiving them, the more you'll get out of the experience.
   
   
   
   
   
   
   • Embrace the mystery of it. Anyone who's ever cracked open an iChing or tried to learn about Tarot knows that channeling can be a frustrating and complex process. It doesn't always work like a movie, where a candle flickers and you hear the voice of some long-dead relative. Have a specific inquiry in mind–a specific thing you want to learn–and accept that you might not get the answer you're looking for.
   
   
   • Take it seriously. If your goal is get out a Ouija board and ask a ghost what afterlife farts smell like, you should probably spend your time doing something more constructive. Channeling only works if the participant is fully committed and open to the possibility of learning something about yourself and consciousness that might be hard to believe or understand.
   
   
   • Read up on occult symbology and symbolism. Because the process often involves the interpretation of symbols, it's important to do a little research before you jump in head-first, to get more out of the experience. Joseph Campbell's The Hero with a Thousand Faces and The Occult by Colin Wilson are excellent primers to the ideas and images you'll need to be familiar with. James Merrill's modern verse epic The Changing Light at Sandover chronicles his communications with a spirit named Ephraim.
   
   
   
   


3. Ask a very specific question. All methods of channeling require that you have a very specific inquiry in mind for your spirit guide or your own subconscious. It's unlikely that any spirit guides–internal or external–will come forth to answer a question that's unserious, dishonest, or trivial, so give some thought to an appropriate question that deserves a complicated answer.
   
   
   
   
   
   
   • Make it specific, but not too specific. A question like "Does Bill really hate me when I show up late for work?" is probably better saved for a Magic 8-ball. You want your query to be broad enough to allow for complexity and personal enough to be worthwhile: "How can I be a better person in my work?" is more like it.
   
   
   • Let one question lead to another. If you're concerned about your work persona, let that question spiral into more questions, so you may look for possible answers in your investigation. Who am I when I work? What does my work mean to me? How should I approach my work? What is a worker? These may all be applicable questions that circle around your initial one. Look for the answers to questions you didn't ask.
   
   
   
   


4. Start keeping a dream journal. As you embark on a journey into your mind, you may find it more and more difficult to distinguish between the dream state and your waking life. Symbols will surround you and will pop up at unexpected times. This is a good thing! You just need to be ready to capture them for further analysis later, making a dream journal or a channeling journal an excellent resource for your investigation.
   
   
   
   
   
   
   • Keep a small composition book beside your bed. When you wake from any dream, however boring or uneventful. Write down everything you remember from it immediately. What did you see? What did you feel? Who was there? This kind of interpretation and attention to detail will serve you well in your channeling experiments.
   
   
   
   

Going into a Trance

1. Meditate deeply, focusing on your breathing. Find a quiet, meditative location where you'll feel comfortable and calm. Settle into a comfortable sitting position, on the floor or in a straight-backed chair, and sit with your body upright, your back straight. Go with soft, natural lighting and silence. Close your eyes or focus somewhere in the middle-distance–a blank wall or a calming spot would do nicely.
   
   
   
   
   
   
   • Articulate your intentions for this meditation by centering yourself around some mantra like, "I will achieve trance and I will return to normal consciousness with a full memory of what I experienced. I will achieve a deeper and deeper trance state with practice."
   
   
   • You don't need to sit in the lotus position in the middle of a crossroads at midnight or prostrate yourself in front of a goat skull and candles to channel. Focus on your comfort and achieving the trance-like state, not superficial details from the movies.
   
   
   
   


2. Focus on your breathing. Sit quietly and breathe deeply. Feel your breathe go into and out of your body. Feel the air going into your lungs, filling you with nourishing oxygen, and going out into the world. Breathe in and breathe out. Do nothing but breathe for several minutes. Let thoughts come and go, focusing on none of them. Just focus on breathing.
   
   
   
   


3. Use the power of suggestion to slow your body's rhythms. To move deeper into a trance, start with a specific part of your body, like your left hand. As you breathe, feel the air coming into your body in your left hand. Move your consciousness into your left hand, and focus your energy on relaxing your left hand. Say, "My left hand is relaxing, my left hand is relaxed."
   
   
   
   
   
   
   • Move the relaxation to your left arm, then your right hand, your right arm, and your legs in the same fashion. Spend 30-60 seconds on each part of your body, focusing your full consciousness and attention on relaxation. Wait until you feel that part of your body relax before moving on.
   
   
   • After you've relaxed your body, give weight to your body. After you've relaxed your body, you want to introduce a feeling of heaviness, as if your body were covered in many blankets, or buried in sand. In the same fashion, establish a consciousness connection with your left hand, focusing your energy into it fully. It should still be relaxed. Say, "My left hand is heavy." Spend 30-60 seconds focusing on each part of your body in the same way.
   
   
   • After you've given weight to your body, give warmth to your body. In the same way, move around your body giving warmth by saying, "My left hand is warm." Focus your energy on achieving a state of warmth, as if you were in a warm bath, or had placed a heating pad on each part of your body. Your body should feel extreme comfort, but you should not feel sleepy.
   
   
   
   


4. End each trance meditation slowly. When you decide to return to normal consciousness, focus on your fingers and your toes, wiggling them and returning them to a more normal state. Feel your body gradually cool down and look around the room, letting your mind return to it's normal way of thinking. Stand up and walk around when you've stretched out a bit.^[1]
   
   
   
   
   
   
   • Don't just jump up and start pacing around–if you've been sitting long enough, you might have sleepy limbs and could sprain an ankle. Bad juju for consciousness meditation.
   
   
   
   


5. Gradually deepen your trance by practicing. The goal of the trance is to blur the lines between your body, your consciousness, and the world around you. Move through the stages described in the previous step, achieving the trance slowly, focusing on calming your body. Practice introducing your body to the trance-like state with many days of practice before attempting to deepen your trance or channel in any way. This is a process you must commit to, if you want to achieve results.
   
   
   
   
   
   
   • It may be slow going at first, but as you progress, you might notice the previous steps becoming easier and easier. If you focus on warming up your left hand, you may feel your left arm become warm at the same time, or both arms become warm. This is a good sign that your training your mind and body to achieve a trance state more quickly.
   
   
   • When you think you're ready to move on to a deeper state of consciousness, add another step to your trance: feel your forehead grow cool. In many traditions, the "third eye" located on the forehead signifies your connection to the subconscious or the world of the unseen. Isolate that part of your body by saying, "My forehead feels cool."
   
   
   
   


6. Test the strength of your consciousness. If you want to start seeing results and get some sense of how strong your connection with the world of the unseen has become, try an experiment: select a very specific time that you'd like to wake up, and plant the seed of that time into your mind at the end of your trance meditation. After cooling your third-eye, focus on the time you've selected by saying, "I will rise tomorrow at 6:00." Don't set an alarm and try sleeping as normally.
   
   
   
   


7. Practice visualization. After much practice in achieving your trance state, you should start to feel more comfortable moving into and out of that state. If you've grown quite strong, it's time to start spending more time exploring it. This is the beginning of real channeling. Before you find a guide or source to transmit to you, though, spend some time working on visualization and finding a deeper more immersive layer of consciousness.
   
   
   
   
   
   
   • Visualize objects and colors. After you've cooled your third-eye, let your subconscious suggest a color. Say, "I see blue," and repeat it until the color settles into your mind and you really see blue. At first, you may see a mishmash of colors, but continue practicing until you can settle and "see" what your mind tells you to see.
   
   
   • It may be helpful to give the color an object, like a pen or a car. See the blue pen. Watch it. Feel it's weight in your hand and try to "use it." Spend time visualizing many colors and objects before moving on.
   
   
   
   


8. Visualize yourself falling deeper. Different mediums or channelers use a variety of exercises to fall deeper and allow the subconscious to take over. This is an important way of getting more in touch with the world of the unseen, and can be quite exhilarating when you re-emerge from your trance state.
   
   
   
   
   
   
   • Fall from a ladder into space. Visualize yourself climbing a ladder in darkness. Your body should be warm and comfortable. Climb the ladder for a while and then let go of the ladder. Feel yourself falling away. If you become dizzy or disoriented, focus on your body consciousness until you regain comfort and warmth.
   
   
   • Take an elevator down. Some practitioners find success visualizing an elevator that's traveling down the wall of an endless rock face. Imagine an elevator with a glass door that allows you to see out: on three sides there is darkness, but on one side there is a rocky cliff with crags and tiny imperfections. Visualize them as closely as possible and continue traveling down ever farther.
   
   
   • Personalize your fall. There's no right way to visualize, so do what feels comfortable for you. Some channelers like to visualize themselves as a falling feather, a ring of smoke, or as climbing down a long rope.^[2]
   
   
   
   

Finding a Guide or Source with Visualization

1. Stop controlling your visualizations. As you progress in your trance meditation you may find that you have more and more difficulty "controlling" your visualizations, and that they're happening without your ability to stop them. Let this happen. This is a sign that you've moved deep enough to find a guide for your investigations. This is channeling.
   
   
   
   
   
   
   • Different traditions think about this state of being in different ways: if you want to refer to this as "achieving Christ-consciousness" or "going clear" or "entering the spirit world," you're right on all counts. You don't have to put a name on it, necessarily, but feel free to call it what you want.
   
   
   
   


2. Visualize a location. After you've fallen from the ladder of yourself or otherwise descended deeper into your consciousness via trance meditation, settle yourself in some comfortable location. Spend time exploring it. See as many of the tactile details as possible in this waking dream. Focus your energy on inhabiting that space and really "being" there.
   
   
   
   
   
   
   • In some New Age traditions, it's suggested that you fill your location with all manner of esoteric crystals and golden cushions, while other traditions may suggest you imagine a mossy wood straight out of Tolkien. Go for it. There's no right place.
   
   
   
   


3. Let people come into the location. Visualize a person you know and watch their behavior as they come into your place. Let them be and observe them and their behavior. If your subconscious suggests people that you don't know, or don't recognize, be especially conscious of them and remember their faces and their movements. You know you're knocking on the door of channeling when you can start interacting with people you don't know.
   
   
   
   
   
   
   • Pay particularly close attention to movements that people make, things they may say, or other imagery. When you emerge from your trance, write these details down immediately. Things that may not "make sense" to you in the moment will probably be often and will require analysis and consideration later. That's channeling.
   
   
   • Again, if you want to think of these figures as "dimensional archetypes" or "angels" or the "voice of your DNA," that's fine. Pick the symbolic representation that makes the most sense to you, and listen to what the figures have to say for themselves. It's not a matter of right or wrong when you're dealing with the subconscious and the unseen.
   
   
   
   


4. Find a figure that's willing to speak with you. Increasingly, you may notice the figures in your channeling approach you. It may happen right away, or it may take a very long time. Let them approach you and interact with them. Speak with them.
   
   
   
   
   
   
   • Come clean with your intentions. Tell the figure why you're here and what you're looking for. Ask the figure if they've got your best interest at heart, and if they're willing to guide you in your investigation. If they cannot, ask the figure to leave and continue your practice.
   
   
   • Establish a mutual agreement. Ask them the question or central issue that you've been meditating on, or allow them to show you what they wish to show you. Together, decide how you'll communicate. Let the guide do their job: guiding you. Don't do anything you're uncomfortable with, but let the guide take charge of showing you what you want to learn.
   
   
   
   


5. Look for symbols and archetypes to interpret. Your questions may already be answered, and it's your job to pay attention to what you're being shown. The more time you spend investigating common symbols of the occult and learning what you can about archetypal representation, the more significant your subconscious observations and communications will become. It may be largely visual.^[3]
   
   
   
   
   
   
   • If your location is suddenly filled with scuttling lobsters and lions with their heads on backward, unbidden, you may come out of your trance and think, "Whoa, trippy!" But don't let it drop just there. Lobsters appear on the Tarot card for the Moon, signifying lunar energy and the subconscious, while the lion appears on the card for Strength. Significant? You decide.
   
   
   
   

Choosing a Medium for Communication

1. Use the ouija board. If you've found a guide to the spirit world or the center of your own consciousness after deep meditation and practice, you may want to find more direct and simple methods of communicating with that world, without meditating for hours or end and seeking them. The Ouija allows for quick communication and transmitting. This is also an excellent way of bringing other parties into your investigation, introducing them to your guide and allowing a mutual discourse to take place.
   
   
   
   
   
   
   • Meditate on your specific inquiry or question, articulating your intentions aloud and allowing your contact to get in touch. All parties should place their hands on the planchette at the center of the board, then allow it to move and spell out the answers to your questions.
   
   
   
   


2. Experiment with scrying, sciomancy, and other methods of divination. Over the centuries, experienced mediums have experimented with lots of different methods of communicating with their spirit guides by manipulating objects, including the use of crystals, rocks, smoke, and even bones. There are hundreds of different methods to choose from, and your spirit guide may even suggest a preferred method of communication.
   
   
   
   
   
   
   • Capnomancy refers to consulting the patterns of moving smoke to interpret the messages of the spirit world. Burn some sage or jasmine, laurel leaves, or sacred incense, depending on your tradition and interests, and observe the smoke as part of your meditations. Let symbols reveal themselves.
   
   
   • Sciomancy is the study of shadows and shades for symbols. Headless shadows are generally interpreted as ominous, though the spookiness shouldn't keep you away from this communication method. Make a candle a part of your meditation, and observe the shadows cast in the room on the walls, for symbols or messages to appear.
   
   
   • Scrying is the technical term for gazing into a crystal ball and looking for prophecies or symbols. You don't need to have an expensive ball of crystal to practicing scrying, however: it's also common to gaze into bowls of water, mirrors, or other reflective transparent surfaces.
   
   
   
   


3. Try EVP, trumpet-channeling, or other sound methods. If you're more interested in hearing the sounds produced by the spirit world, sound-capture methods of communication may be more appropriate for your investigations.
   
   
   
   
   
   
   • In trumpet channeling, a phenomenon called "direct voice phenomenon" is the desired result of the consultation. The trumpet is basically a cone made of aluminum, a foot or two long, and used to transmit the ectoplasmic vibrations of the spirit guide.^[4]
   
   
   • In electronic voice phenomenon (EVP), you can record on a digital recorder or tape recorder, the white noise of the room, while you ask the questions of your spirit guide that you want to ask. Wait quietly and listen closely to your recording to see if inaudible responses were captured on the tape.
   
   
   
   


4. Experiment with automatic writing. For some participants, especially those interested in plumbing the depths of their consciousness, experimenting with automatic writing is an effective way of communicating with the unknown. Start with your trance meditation and move to writing in response to your queries. All you've got to do is get out a pen and a piece of paper and write unconsciously, without pausing or paying attention to the words you're writing.
   
   
   
   
   
   
   • This is an excellent way of getting in touch with your own messages and reinforcing the agency and divinity of the self. You've got your own answers and can get in touch with them via automatic writing.
   
   
   • It's also effective to write down all your communications with your spirit guide, after extracting yourself from your trance state. It's important to keep a record of these communications, to allow yourself to investigate them later for parallels and symbolic echoes.
   
   
   
   


5. Consider letting chance affect your query. Tarot and iChing consultation are formalized methods of questioning-and-answering that give up the agency of the answer to chance. Depending on how you choose to think about it, devote yourself to it, and prepare for it, this can work alongside or as an alternative to more complex consciousness channeling.
   
   
   
   
   
   
   • The Tarot doesn't require a complicated guidebook or method to start using. Get a deck and spend time analyzing each card, giving it weight. Draw cards and let your initial gut reaction to the card clue you into it's symbolic meaning. This can be an excellent way of having your queries addressed.
   
   
   • Consult the iChing for anecdotal responses. Using three coins, you can create a hexagram (six broken and unbroken lines) that corresponds to a particular symbol and entry in the iChing, called the "book of changes." With each hexagram is a brief symbolic anecdote, which can be read as a metaphorical response to the question you're meditating on.
   
   
   
   

Communicating Safely

1. Cleanse yourself for reception before the channel opens. Depending on your interests and your tradition, you may find it necessary to chakra cleanse thoroughly prior to channeling, as a way of balancing and cleansing your energy pathways. On the other hand, you might find it more effective to pray, recite a mantra, or otherwise center yourself physically and emotionally.
   
   
   
   
   
   
   
   
   
   • However you choose to cleanse yourself for your investigations, make sure that you establish a mutual understanding and respect with your spirit guide. It's extremely important to establish boundaries and articulate your desires.
   
   
   
   


2. Develop an intense personal relationship with the source. Spend a considerable amount of time in trance meditation, developing your relationship with your guide before you start demanding the answers to life's mysteries. This may involve picturing the source as a person or presence with a name, image, or voice, if it hasn't already appeared to you as such. If you believe the source is within you, this may involve becoming more aware of yourself and your thoughts, feelings and habits.
   
   
   
   
   
   
   
   
   
   • End each session on a positive note. Thank your guide for their assistance and their guidance, offering respect and appreciation. Try not to end it in frustration or anger.
   
   
   
   


3. Record everything. Make the transmissions public by writing or otherwise recording your sessions with your guide. This both serves to distance the transmission from your psyche, and readies you to receive the next message. Keep the communication flowing through you, not sticking around and gunking up your subconscious.
   
   
   
   
   
   
   

Tips

• Don’t try to force the source to transmit. Prepare yourself and wait until the time is right.


• Negotiate the right to shut the channel down when you deem necessary. In short, make sure you stay in control.


• Become aware of when transmissions happens, i.e. the time of day or the particular state/mood you are in. That period (or state) becomes your "doorway", when channeling is easiest and most natural.


• Don’t edit the message or try to interpret it during channeling. Wait until after the session is over to do this.

Warnings

• Reality test the transmissions. Just like you, the source sometimes gets things wrong, or sometimes cheats (i.e. tests you).

Related wikiHows

• How to Meditate


• How to Handle Problems


• How to Relax


• How to Follow Your Intuition

Sources and Citations

Cite error: <ref> tags exist, but no <references/> tag was found

source How to of the Day http://ift.tt/1LmbyT4

How to Turn off GPS on the iPhone

Turning off GPS on your iPhone is very easy, and if you aren't using it, it may help improve your phone's battery life, and also making sure that hackers or someone can't view your location, aswell as other apps seeing where you are!

Steps

1. Go to your iPhone's home screen and click on the settings icon.
   
   
   
   
   
   
   


2. Under settings, find "Privacy" and click on it.
   
   
   
   
   
   
   


3. Click on Location Services.
   
   
   
   
   
   
   


4. Turn off GPS here by turning off location services.
   
   
   
   
   
   
   
   
   
   • Turn off location services.
   
   
   
   


5. You can turn off GPS entirely by turning location services off using the on/off button at the top, or alternatively you can turn off GPS to individual apps using each individual on/off button.
   
   
   
   
   
   
   

Video

Tips

• Having GPS off might make some of your apps stop working. However, each app should alert you should there be an issue.


• turning your GPS off could help your device save memory.

Related wikiHows

• How to Hard Reset an iPhone


• How to Create an iPhone Photo Movie with Photo Story Platinum


• How to Turn on Location Services on iOS

source How to of the Day http://ift.tt/1MGQSsz

How to Overcome Fatigue

It's a simple fact of life: from time to time, almost everyone has to perform when they're feeling tired or unmotivated. However, if you consistently feel like you lack the energy to perform your daily duties, you're not dealing with ordinary tiredness — you're dealing with full-blown fatigue. Fatigue can have many causes, but the good news is that with a few simple lifestyle changes, most people can reverse the effects of fatigue in a matter of days or weeks. For cases of fatigue with a medical cause, however, more serious treatments may be needed. See Step 1 below to start overcoming your fatigue!

Steps

Beating Day-to-Day Fatigue

1. Get plenty of sleep. For the average preoccupied member of today's workforce, proper rest and relaxation often takes a backseat to the many duties and stresses of everyday life. If your routine keeps you from getting a good night's sleep, you're in good company: today, lack of proper sleep is recognized as a problem affecting many millions of people in the developed world.^{[1] [2]} When it comes to curing fatigue, there's no substitute for consistently getting a good night's sleep, so if you don't know the cause of your fatigue, start here.
   
   
   
   
   
   
   
   
   
   • Though everyone's sleep needs are different, most reputable sources agree that the majority of adults need about 7-9 hours of sleep each night.^{[3] [4]} Children usually need several more hours of sleep than adults.
   
   
   
   


2. Exercise. The health benefits of a regular exercise routine are many: not only can exercise make you better-looking, better-feeling, and healthier, but also improve your overall energy levels and make it easier to sleep at night. Research has shown that even minor increases in the amount of exercise a person participates in can have a major effect on the level of fatigue she feels.^[5] The benefits of exercise are especially great for people with no established exercise routine, so if you're not physically active, try working out regularly to fight your feelings of fatigue.
   
   
   
   
   
   
   • As with sleep, the amount of exercise that different people need can vary based on their age, sex, size, and fitness level.^[6] Most reputable sources will recommend about two to two and a half hours of moderate aerobic exercise in addition to strength-training exercise on two days of the week for adults.^[7] However, if you're starting from a base level of no exercise, it may be necessary to gradually work up to this goal.
   
   
   
   


3. Eat right. The way a person eats can have a serious effect on the amount of energy he has throughout the day. In general, eating a moderate diet rich in healthy carbohydrates and lean proteins will give a person lasting energy throughout the day. On the other hand, eating improperly (for instance, by indulging in rich, fatty foods, overloading on a single giant meal each day, or neglecting important nutrients) can leave you feeling bloated or sapped of energy. Remember, you are what you eat, so eat a healthy, balanced diet to feel healthy, balanced, and free from fatigue.
   
   
   
   
   
   
   • For more information on starting a healthy high-energy diet, see the corresponding section below.
   
   
   
   


4. Maintain a healthy weight. In general, people who have healthy weights for their frame and body size have more energy throughout the day than people who do not. In developed countries, obesity is a widespread health disorder that can seriously decrease an otherwise healthy person's level of energy throughout the day.^[8] However, the fatiguing effects of being underweight can be equally serious.^[9] Though everyone's "ideal' weight will be different, most adults should aim for a body mass index (BMI) of roughly 18.5-25.^[10] Try using an online BMI calculator (like this one) to find your BMI score.
   
   
   
   
   
   
   • Note that BMI scores aren't a perfect way to judge whether you have a healthy weight. For instance, if you're an athlete with a lot of muscle or were born with dwarfism, your BMI may be outside of the recommended range but you may not be at risk for any health problems.
   
   
   • If you're overweight, aim to lose weight at a healthy pace by gradually reducing the number of calories you eat each day and increasing your level of exercise. Don't attempt rapid weight loss with a crash diet. Depending on your size, eating less than 1,200 calories a day can be very stressful, energetically inefficient, and even unsafe. On top of this, it will leave you with almost no energy throughout your day, making your fatigue even worse!^[11]
   
   
   • For more information, see How to Lose Weight.
   
   
   
   


5. Keep your stress levels low. A looming deadline at work, an argument at home, a check that unexpectedly bounces — these sources of short-term stress can lead to a variety of long-term problems, including fatigue, if they're allowed to build up. Serious stress can be quite taxing for the body, leading to physical and emotional exhaustion that can deplete your daily energy and leave you feeling completely overwhelmed.^[12] In addition, stress is a frequent contributor to many other problems, including headache, anxiety, eating disorders, and more.^[13]
   
   
   
   
   
   
   
   
   
   • Unfortunately, stress is something that almost everyone has to deal with. On the other hand, because stress is such a common complaint, there are a wide variety of resources available for those attempting to deal with stress. For instance, many online guides (of varying quality) for managing stress can be found with a simple search engine query like "dealing with stress." For the best stress-fighting advice, however, talk to your doctor.
   
   
   • Common stress-reduction techniques include meditation, breathing exercises, designated "down-time", physical exercise, and controlled "venting".
   
   
   
   


6. Use stimulants sparingly. For these days when you just can't seem to get going, common stimulants like coffee, tea, energy drinks, and sudafed can give you the quick "jolt" of energy you need in the short term. However, these quick fixes are bad ideas for increasing your energy in the long term, as they can eventually lead to low-energy periods (or "crashes") when their stimulating effect wears off. Worse, if you develop a habit to these substances, their effectiveness will decrease. In extreme cases, you may eventually need to take them just to achieve a "normal" level of energy. For these reasons, you'll want to avoid relying to heavily on these energy boosters. Instead, try to adopt the healthy lifestyle changes described above.
   
   
   
   
   
   
   • Never turn to illegal drugs to give you the energy you need to get through your day. Besides the widely-publicized health risks of many of the most popular illegal stimulants (like cocaine, amphetamines, etc.), a stimulant addiction can be a serious drain on your wallet. For instance, country singer Waylon Jennings purportedly spent over $1,000 per day on cocaine during the height of his addiction.^[14]
   
   
   
   

Eating a High-Energy Diet

1. Eat a healthy mix of carbohydrates. In recent years, carbs have gotten a bad rap — in fact, they're one of the cornerstones of a healthy diet that gives you energy throughout the day. Being choosy about which types of carbs you eat and choosing reasonable, moderate portion sizes is important for getting the biggest nutritional (and energetic) benefit from your carbs possible. In general, you'll want to eat mostly complex carbohydrates, like those found in whole grains, as the body breaks these down slowly, providing long-lasting energy. However, eating some simple carbs, like those in fruit and honey, can give you instant post-meal energy.
   
   
   
   
   
   
   • Healthy complex carbohydrates include whole grain products (whole grain bread, cereal, etc.), oatmeal, quinoa, buckwheat, brown or wild rice,
   
   
   • Healthy simple carbohydrates include most fruits, honey, non whole-grain products (white bread, etc.) and white rice.
   
   
   
   


2. Eat lean protein for long-term satisfaction. Often, the distracting feeling of being unsatisfied or "not full" a few hours after a meal can go hand-in-hand with feeling fatigued. To help stay full throughout the day, try adding protein to your diet. Compared to other types of food, good protein sources leave you feeling fuller for longer, which, in addition to fighting fatigue, can also help with maintaining a healthy weight. However, since some sources of protein can be rich in unhealthy fats and calories, it's important to distinguish between lean, healthy proteins, which you should eat frequently, and unhealthier varieties, which are best enjoyed infrequently.
   
   
   
   
   
   
   • Lean sources of protein include chicken breasts, egg whites, most varieties of fish, beans, soy products, and some leaner cuts of beef and pork.^[15]
   
   
   
   


3. Don't forget breakfast! We've all heard the old cliche before — breakfast is the most important meal of the day. In fact, when it comes to fighting fatigue, there's lots of truth to this advice. In addition to contributing to healthy growth and making it easier to maintain a normal weight level, breakfast is vital for giving us the energy we need to succeed throughout the day.^[16] People who skip breakfast have less energy in the morning (and, if they normally eat complex carbohydrates for their first meal, throughout the day). In addition, people who skip breakfast are more likely to overeat later in the day, which can lead to a bloated, lethargic feeling.^[17]
   
   
   
   
   
   
   • Ideally, breakfast should include some simple carbohydrates for instant energy, some complex carbohydrates for day-long fuel, and a little protein for satisfying fullness. Here's a great sample breakfast idea to get you started:^[18]
     

     
     

     
     

     
     

     One cup Skim milk (10 g protein)

     
     

     Two ounces Canadian bacon (12 g protein)

     
     

     Whole-wheat bagel w/ light spread (52 g complex carbs)

     
     

     Banana (27 g simple carbs)

     
     

     
     

     
     

     
     
   
   
   
   


4. Space your meals throughout the day. When it comes to reducing your fatigue through diet, it's not all about what you eat. It's also about when you eat. Some studies have shown that splitting your daily food intake over five (or more) smaller meals per day makes it easier to maintain feelings of fullness and high levels of energy throughout the day (though some of the other supposed benefits of this style of diet have recently become the subject of debate).^[19] Conversely, eating just a few large meals per day can leave people feeling fatigued when it's been a long time since their last meal.
   
   
   
   
   
   
   • Note, however, that if you plan to split your daily food intake into a greater number of meals, it's important not to increase your overall calorie intake (unless you're trying to gain weight). Your weight is ultimately determined by the absolute number of calories you eat per day, not the number of meals you eat.
   
   
   
   


5. Don't over-load on food. While healthy, nutritious food can be the fuel that gives you the energy that you need to get through the day, too much food can be a bad thing. Over-eating (even if your food is very nutritious) can lead to feelings of uncomfortable fullness, bloating, and fatigue. In addition, consistently over-eating can cause weight gain, which can lead to long-term feeling of fatigue and sluggishness. No matter what's in your diet, it's important to keep your daily intake under control to maintain optimal health and energy.
   
   
   
   
   
   
   • You'll especially want to avoid frequently indulging in foods that are rich in fat and/or sugar. These foods can be satisfying to eat, but they're usually sources of "empty calories" — in other words, they're calorie-rich but have no other nutritious benefit. Additionally, consuming these types of foods too heavily can lead to serious health problems, like diabetes and heart disease.
   
   
   
   


6. Hydrate! Dehydration has long been cited as a cause of a variety of health problems, including fatigue.^[20] Though the seriousness of mild dehydration and the exact amount of water a person needs throughout the day are the subjects of continuing debate,^[21] moderate to serious dehydration is known for sure to sap a person's energy and cause fatigue. If you've been active throughout the day or have been exercising and are beginning to feel fatigued, try drinking a glass of water for a refreshing boost.
   
   
   
   
   
   
   • Pure water is best for curing dehydration (though certain sports drinks containing electrolytes can also be great for prolonged, intense exercise). Don't consume drinks containing alcohol or caffeine — these chemicals can contribute to dehydration (though not as much as is sometimes reported),^[22] decreasing the drink's benefit.
   
   
   
   


7. Try a dietary supplement. Today, a huge assortment of dietary supplements are available both online and through traditional retailers that allege to help fight fatigue. Though some supporters of these supplements testify to these supplements' benefits, most have not been proven to be effective in a clinical setting. In addition, these sorts of supplements aren't subject to the same sorts of oversight and regulation that ordinary foods and drugs are, which means that, for many dietary supplements, there is little in terms of quality control. If you'd like to take a dietary supplement for your fatigue, talk to your doctor first — he may be able to recommend an alternative or help you judge the possible risks and rewards of your chosen supplement. Just a few supplements that can (allegedly) lower fatigue are:^[23]
   
   
   
   
   
   
   
   
   
   • Black currant
   
   
   • Fish oil
   
   
   • Magnesium
   
   
   • Melatonin
   
   
   • Rhodiola
   
   
   • Evening primrose oil
   
   
   • Folic acid
   
   
   
   

Diagnosing Fatigue-Causing Disorders

1. Know the signs of sleep apnea. Sleep apnea is a common sleep disorder which can usually be cured but can cause serious health problems if left untreated. In a person suffering from sleep apnea, the throat doesn't maintain its proper shape during sleep, leading to periods of sleep where breathing becomes difficult or even stops entirely. This keeps the body from getting as much oxygen as it needs, leading to interrupted sleep, stress, and extreme drowsiness during the day. If you think you have sleep apnea, talk to your doctor right away to start a treatment plan.
   
   
   
   
   
   
   
   
   
   • Some of the most common symptoms of sleep apnea are very loud snoring, difficulty breathing during sleep, morning headaches, insomnia, dry throat, and drowsiness during the day.^[24]
   
   
   • One of the most common causes of sleep apnea is being overweight or obese, though even thin people can suffer from the disorder.^[25] If you are overweight and suffer from sleep apnea, your doctor will probably recommend beginning a weight-loss regimen.
   
   
   
   


2. Know the signs of diabetes. Diabetes, a disease which in recent years has become a serious health problem for millions of people in the developed world, can cause fatigue (especially after meals).^{[26] [27]} In fact, some people first discover they are diabetic when they go to the doctor for unexplained fatigue. Diabetes effects a person's ability to regulate her blood sugar levels — fatigue results when a person's blood sugar levels become too low or too high. If you exhibit any of the symptoms of diabetes below, contact your doctor right away — left untreated, diabetes can develop into a very serious condition.
   
   
   
   
   
   
   • Some of the most common symptoms of diabetes are frequent urination, frequent thirst, weight loss, fatigue, blurred vision, tingling in the hands or feet, and sweet-tasting urine.^[28]
   
   
   
   


3. Know the signs of anemia. Anemia is a disorder of the red blood cells which can cause fatigue and other serious symptoms.^[29] In cases of anemia, the body doesn't have enough red blood cells to transport oxygen throughout the body effectively (or the red blood cells is does have don't function properly), keeping the body from getting the energy it needs. If you exhibit some or all of the symptoms below, talk to your doctor immediately. Though anemia can usually be treated, drastic treatments may be needed if it is not dealt with in a timely fashion.
   
   
   
   
   
   
   • Some of the most common symptoms of anemia are fatigue, dizziness, headaches, coldness in the hands and feet, pale skin, and chest pain. In addition, anemia is often accompanied by iron deficiency, which can cause swelling of the tongue, brittle nails, sores in the mouth, and frequent infections.^[30]
   
   
   
   


4. Know the signs of depression. Not all of the serious medical causes of fatigue are physical disorders. In fact, some mental and emotional disorders, including depression, can cause fatigue. It is also thought that depression can be caused by fatigue, which can lead to a vicious, self-reinforcing cycle in people suffering from depression.^[31] If you suffer from constant fatigue and have frequent negative thoughts or any of the other symptoms listed below, visit your doctor and be sure to mention your depression symptoms. Depression is a serious medical condition (not a personal weakness) and it can be treated.
   
   
   
   
   
   
   
   
   
   • The symptoms of depression include irritability, feelings of worthlessness, anxiety, eating disorders, fatigue, loss of interest in pleasurable activities, persistent sadness, and non-specific pains.
   
   
   • If you're exhibiting symptoms of depression and are having serious thoughts of self-harm or suicide, don't wait for your doctor's appointment — call a crisis hotline (like 1-800-273-TALK (8255)) immediately. These lines are open 24/7 and offer counseling, guidance, and reassurance in times of intense personal pain.^[32]
   
   
   
   


5. Know the types of medications that can cause fatigue. Every medication, from the most benign cold pills to the most serious chemotherapy drugs, can have unintended side effects. Fatigue is a common side effect of many medications — so many, in fact, that it's impossible to list them all here individually. If you've recently been prescribed a new medicine and you've begun experiencing fatigue, talk to your doctor. She may be able to adjust your dosage or find you a new medication with less severe side effects.
   
   
   
   
   
   
   • Some common medicines which can cause fatigue are anti-anxiety medications, high blood pressure medications, painkillers, antidepressants, and cholesterol medications containing the substance statin.^[33]
   
   
   
   


6. Consult a doctor immediately for more serious causes of fatigue. The vast majority of fatigue cases have causes that can be solved with simple lifestyle changes or basic medical treatments. However, in rare cases, fatigue can be a symptom of serious or life-threatening conditions which can require immediate medical attention. In cases where your fatigue has no apparent cause and is accompanied by other symptoms (especially fever or unexplained weight loss), you should contact your doctor immediately. If severe fatigue occurs suddenly and is accompanied by other serious symptoms (like confusion, blurred vision, or swelling and an inability to urinate), as this may be a time-sensitive condition like stroke or heart failure.^[34] Some (rare) disorders which can have fatigue as a symptom are:^[35]
   
   
   
   
   
   
   • Heart failure
   
   
   • AIDS
   
   
   • Tuberculosis
   
   
   • Cancer
   
   
   • Lupus
   
   
   • Kidney/Liver disease
   
   
   
   

Tips

• Change does not happen immediately.


• Take it slowly. Don't try to change too many things at the same time, or you risk discouraging yourself.


• Write out a schedule for your self and make it decorative/pretty, well organized, and is visible (such as on your wall, fridge, etc.)


• Share your feelings with someone close to you or start writing in a diary.


• Ask a friend to help you with your changes. Join a gym with a friend, do something active with others, join a club.


• Realize that there is no 'quick-fix' to the problem of long-term fatigue.

Warnings

• If making lifestyle changes, such as sleeping and eating better, does not work, see a doctor and tell him or her that you have trouble with fatigue. Various medical conditions can cause fatigue and tiredness, too.

Related wikiHows

• How to Sleep When You Are Not Tired


• How to Reduce Tiredness from Watching TV All Day


• How to Get Energy if You're Tired


• How to Make Yourself Tired So That You'll Fall Asleep


• How to Look Less Tired When You Wake Up

Sources and Citations

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