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The Best Body Hacks You Should Know About

The Best Body Hacks You Should Know About

OK, so there are lots of hacks that help with your things around the home, things to help you save time, your productivity.. but what about your body? How do I get rid of that itch in my throat, stop a nose bleed or prevent brain freeze? Fortunately, Tolu Manuwa answered these questions and provided many other body hacks we can all use in his answer on Quora.

Get rid of an itch in your throat by scratching your ear.

When the nerves in the ear get stimulated, they create a reflex in the throat that causes a muscle spasm, which cures the itch. “When the nerves in the ear are stimulated, it creates a reflex in the throat that can cause a muscle spasm.”says Scott Schaffer, M.D., president of an ear, nose, and throat specialty center in Gibbsboro, New Jersey

scratch ear

    Trouble hearing someone at a party or on the phone, use your right ear.

    Your right ear is better at picking up rapid speech. But, the left is better at picking up music tones.

      This is according to a study done by researchers at the UCLA David Geffen School of Medicine: You can read the full article here. Left and Right Ears Not Created Equal as Newborns Process Sound, UCLA/University of Arizona Scientists Discover

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      If you need to relieve yourself badly

      But you’re not anywhere near a bathroom, fantasize about relations. That preoccupies your brain and distracts it.

      Next time the doctor’s going to give you an injection, cough as the needle is going in.

      Studies have found that people who coughed ­during intravenous injections suffered less pain than those who did not. According to the British Medical ­Journal, the act of coughing causes a sudden, temporary rise in pressure in the chest, inhibiting the pain-conducting work of the spinal cord — leading to pain-free injections. You can read more about it here: Coughing can reduce pain of injection, study shows | BMJ

      cough injection

        Want to know how to relieve a stuffed nose or sinus pressure?

        “Clear a stuffed nose or relieve sinus pressure by pushing your tongue against the roof of your mouth then pressing a finger between your eyebrows” says Lisa DeStefano, D.O., an assistant professor at the Michigan State University college of osteopathic medicine. This causes the vomer bone to rock, which loosens your congestion and clears you up. After 20 seconds, you’ll feel your sinuses start to drain.

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          Acid Reflux?

          If you ate a big meal and you’re feeling full as you go to sleep, lay on your left side.  That’ll keep you from suffering from acid reflux it keeps your stomach lower than your oesophagus  which will help keep stomach acid from sliding up your throat. Studies have shown that patients who sleep on their left sides are less likely to suffer from acid reflux. The oesophagus and stomach connect at an angle. When you sleep on your right, the stomach is higher than the oesophagus  allowing food and stomach acid to slide up your throat. When you’re on your left, the stomach is lower than the oesophagus  so gravity’s in your favour 10 Steps to Lessening Nighttime Heartburn. Remember, it is not advisable for you to go to bed immediately after eating. Wait for 2 to 3 hours.

          lay on left side

            Bad Toothache?

            You can stop a toothache by rubbing ice on the back of your hand, on the webbed area between your thumb and index finger. You can relieve a toothache by rubbing the back of your hand between thumb and index finger (the V zone where the bones of the two fingers meet) with an ice cube. Rub the hand on the side of the body where the toothache is located. Researchers at McGill University (Canada) have shown that pain intensity can roughly be halved by numbing the hand in this manner for about seven minutes (with the effect assumed to likely be due to the interruption of pain impulses travelling to the brain). The research done involved a small sample size: 22 men and 14 women. So, it is hard to say if the findings were correct. Google News Archive Search.

            Room is spinning due to too much liquor?

            If you get all messed up on liquor, and the room starts spinning, put your hand on something stable. The reason: Alcohol dilutes the blood in the part of your ear called the cupula, which regulates balance. Putting your hand on something stable gives your brain another reference point. The tactile input from a stable object gives the brain a second opinion, and you feel more in balance. Because the nerves in the hand are so sensitive, this works better than the conventional foot-on-the-floor wisdom

            shutterstock_121804414

              Stop a nose bleed

              Stop a nose bleed by putting some cotton on your upper gums right behind the small dent below your nose and press against it hard. It’s believed putting pressure on your gums blocks an artery that supplies blood to the nose. If it doesn’t work, you could press between your eyes, where there is also an artery. If you cool the area with a cold ­fabric, that may help as cold makes the arteries constrict. If it doesn’t stop within five to ten minutes, you might need to get more advice at your local walk-in centre or call your GP.

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              nose bleed

                Burned your finger?

                When you accidentally singe your finger on the stove, clean the skin and apply light pressure with the finger pads of your unmarred hand. Ice will relieve your pain more quickly.

                  Feeling Nervous and want to calm down? Nervous? Slow your heart rate down by blowing on your thumb. This idea has its roots in the fact that the thumb has its own pulse,” says Dr Ghosh. ‘If you can calm that pulse down, you’re effectively calming the heart down, too. “Blowing will cool the thumb and hence calm the heart rate, as cold does slow down your pulse.This method might also help because the act of blowing itself forces you to deepen your breathing, which calms your heart. “Oxygen is the natural antidote to the adrenaline which raised your heart rate in the first place. Hyper-inflate your lungs to ensure maximum ­oxygen intake to calm down. Breathe in for seven seconds, hold for three ­seconds, and out for seven seconds.”

                    Brain Freeze from Ice Cream?

                    You can prevent brain freeze by pressing your tongue flat against the roof of your mouth, covering as much surface area as possible. Brain freeze (also known as  Ice-cream headache) happens because the nerves in the roof of your mouth get extremely cold, so your brain thinks your whole body is cold. It compensates by overheating which causes your head to hurt. By warming up the roof of your mouth, you’ll chill your brain and feel better.

                      Pins and needles, or hand falls asleep?

                      If your hand falls asleep, rock your head from side to side. ‘Pins and needles’ (paraesthesia or limbs ‘falling asleep’) is a sensation of uncomfortable tingling, usually felt in the hands or feet. A common cause is awkward postures that compress the nerves. Your hand falls asleep because of the nerves in your neck compressing, so loosening your neck relieves it. If your foot falls asleep, that’s governed by nerves lower in the body, so you need to stand up and walk around.

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                        DO NOT hyperventilate before going underwater – you can drown. 

                        On the other hand, one of the worst body hacks is to trick your body when going underwater (discussion and images from Wikipedia article): (This is called “Shallow water blackout”.) There is a folk belief that this increases your blood oxygen level, letting you stay underwater longer, but it doesn’t (your blood oxygen level is already pretty saturated), and is very dangerous. Instead, it decreases your blood CO2 level, reducing your reflexive respiratory drive (i.e., “must…breath…now”), tricking your body into not begging for air when it needs it, leading to drowning. Your body uses the CO2 level to judge when to breath, not the oxygen level, and thus when these are out of balance you can black out (from lack of O2) without realizing you need to breath (because the CO2 level is too low to trigger the reflex). Instead, before diving, take a moment to relax and breath normally (you may be excited and hyperventilating without realizing it), and always dive with a CPR-training buddy observing. Right: O2 and CO2 levels with normal breathing

                          Wrong: O2 and CO2 level with hyperventilation

                            Useless, but a nice trick:

                            Next time you’re at a party, try this trick: Have a person hold one arm straight out to the side, palm down, and instruct him to maintain this position. Then place two fingers on his wrist and push down. He’ll resist. Now have him put one foot on a surface that’s a half inch higher (a few magazines) and repeat. This time his arm will cave like the French. By misaligning his hips, you’ve offset his spine. Sources: 18 Health Tricks to Teach Your BodyDoctor, you can’t be serious! They might sound barking, but some of our crazy DIY remedies actually work10 Amazing Tricks Your Body Can Do! | Yahoo! Health

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                            Hoi Wan

                            Hoi is a mobilist who blogs about technology trends and productivity.

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                            Last Updated on October 14, 2020

                            How to Be Confident: 51 Proven Ways to Build Self-Confidence

                            How to Be Confident: 51 Proven Ways to Build Self-Confidence

                            When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

                            Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

                            1. Learn Something New

                            Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

                            Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

                            2. Ask Your Partner or a Friend What You Can Do For Them

                            This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

                            3. Hit the Gym

                            The physiological effects of going to the gym will leave you feeling great.

                            Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

                            4. Go to a Networking Event

                            Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

                            By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

                            5. Get Clear on the Things That Matter to You

                            If these things are not in your life, you’ll need to bring them in.

                            For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

                            6. Remove Negativity From Your Life

                            Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

                            I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

                            7. Celebrate Your Big and Small Wins

                            Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

                            Recognizing your achievements is not egotistical, it’s healthy.

                            8. Converse With New People

                            Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

                            You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

                            9. Do Something You Would Normally Say No to

                            Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

                            10. Do One Thing Each Day That Makes You Smile

                            This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

                            Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

                            11. Give Yourself Good Advice

                            Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

                            Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

                            This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

                            12. Ask Someone on a Date

                            If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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                            Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

                            13. Write Down 20 Things That Make You Feel Good

                            Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

                            I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

                            14. Stop Playing Different Roles

                            Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

                            Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

                            If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

                            15. Cultivate a Positive Mindset

                            Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

                            Talk yourself up when learning how to be confident.

                              Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

                              16. Take Yourself off Auto-Pilot

                              Make deliberate decisions on what really matters to you.

                              For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

                              You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

                              17. Listen Carefully to What You Tell Yourself

                              Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

                              If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

                              • What would make this easier?
                              • Is there a different way of doing this?
                              • Could research help?

                              18. Laugh at Yourself

                              Scared of looking silly? It’s no biggie, so don’t let it stop you.

                              Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

                              19. Listen to Your Doubts

                              Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

                              The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

                              To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

                              20. Recall a Time When You Did a Great Job

                              Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

                              21. Tear up Your Rule Book

                              You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

                              It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

                              22. Ask Yourself What You Have Gained When You Lose

                              Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

                              Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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                              Based on this win/lose balance, what’s a different choice you can make next time?

                              23. Don’t Let People Put You Down

                              If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

                              Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

                              Learn how to get out of toxic relationships in this article.

                              24. Reveal a Little Bit of the Real You

                              Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

                              Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

                              By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

                              25. Be Your Own Hero

                              Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

                              We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

                              Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

                              26. Don’t Give in to the Instant Pay-off

                              If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

                              However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

                              27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

                              Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

                              If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

                              28. Admit You’re Wrong

                              It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

                              You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

                              29. Trust Your Instincts

                              We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

                              30. Imagine Your Confident Future Self

                              Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

                              They might praise your efforts, but they may also criticize your lack of planning and weak goals.

                              Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

                              31. Ask for Help

                              This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

                              The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

                              32. Be Around People Who Make You Feel Like You

                              Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

                              At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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                              33. Participate in the World Around You

                              Ask yourself this question: “What can I participate in that’s important to me?”

                              Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

                              34. Develop Skills to Work on Things That Matter to You

                              What can you practice that would radically improve your chances of winning?

                              If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

                              Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

                              35. Act Until You Make It

                              The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

                              This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

                              Try doing these things, and you’ll be amazed by the results.

                              36. Push Through When You Want to Give up

                              Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

                              37. Stop Comparing Yourself to Others

                              Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

                              Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

                              You can get started with this guide.

                              38. Speak up When You Can Make a Difference

                              Speak up if there’s something you think could be improved or if you have an idea you think has legs.

                              Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

                              Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

                              39. Stop Struggling and Start Accepting

                              If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

                              Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

                              40. It’s Okay to Be Shy

                              There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

                              If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

                              41. Clean up Your Environment

                              Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

                              42. Write a List of Things You Would Love to Do

                              Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

                              Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

                              Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

                              43. Make Your Self-Worth Independent From Others’ Validation

                              Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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                              While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

                              For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

                              However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

                              If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

                              44. Use Your Strengths

                              We all have our weaknesses, but they only undermine your confidence if you let them.

                              For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

                              45. Complete a To-Do List

                              The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

                              If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

                              46. Treat Your Body Well

                              When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

                              What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

                              If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

                              47. Learn to Say No

                              Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

                              While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

                              48. Learn From Confident People

                              Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

                              People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

                              49. Follow Through on Your Plans

                              Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

                              If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

                              50. Shift Your Focus When You Doubt Yourself

                              When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

                              I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

                              51. Never Beat Yourself up for Failing

                              Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

                              The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

                              Final Thoughts

                              Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

                              It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

                              More on How to Be Confident

                              Featured photo credit: Matheus Ferrero via unsplash.com

                              Reference

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