Those who spend more time with their works tend to suffer from stress more than the other. The mental and emotional burden that is often attributed to the demands of work can affect our productivity and efficiency with our task that would often lead us to troubles than not. This is one reason why it is very important for workaholics to undertake stress management to avoid compromising their career.

You don’t have to be in a special place to apply stress management. In fact, you can do it anytime and anywhere if you feel like it. You can do it while at your work desk, in the comfort room, or even out in the lobby. The idea here is to control your mind to relax so that you can continue fresh with your task — emotionally, physically, and mentally. Here are some tips that will surely help you out.

Tip # 1: Understand The Cause Of Your Stress

You will never be able to get rid of stress if you don’t know what’s causing it. The first stress management tip you might want to apply is to determine what stressed you out. If it is the project you are working on, your boss, or with your work mates then take some time to determine what about them that gave you stress. Feel free to list them down if you want to keep track of it.

Tip # 2: Learn To Relax Your Mind

Relaxation is a very useful stress management technique. Having a clear and focused mind can help in dealing with problems even before they blow up on your faces. You can relax by doing light meditation, breathing exercise, or simply get out for a breath of fresh air. Try to stop thinking about the cause for a few minutes to clear your head.

Keep in mind that there are different ways to help you relax. You can do yoga or a deep meditation exercise during your break. If you don’t know where to start, then you can buy self-help books that detail the steps to help you get started. If you have a ready access to the Internet, feel free to look for relaxation tips online and apply it at your leisure.

Tip # 3: Indulge In After-Work Pampering

If you have some free time off from work then you might want to take advantage of this by pampering yourself in the local spa. You don’t have to undergo a complete full-body pampering treatment just to help you relax. A simple massage or aromatherapy session will do. Keep in mind that a massage can be a relaxation technique for both the mind and the body so having one during your free time will help you relax enough to face the burden of work with a fresh mind.

Make This A Daily Habit

Integrate your stress management techniques with your daily lifestyle if you want to be good at it for your self-improvement project. Doing it just because you got stressed with work is not a good way to practice stress management. You need to keep practicing your chosen method or technique until you can do it instantaneously. Learn to relax every single time when you’re at work and you will surely see that no amount of bickering with your boss or noise from your workmates will stress you out.

Despite all the safety measures and precautions conducted by the airline officers and owners, there are still a growing number of people who are having a hard time in overcoming fear of flying. Experts say that this fear may stem from the person’s bad experience during one of his or her flights. Studies show that many that have developed fear of flying are the ones who are used to travel via plane before. This is because of the frequency, it is inevitable for them to experience an bad occurrence at some point. These bad experiences may include prolonged or heavy turbulence that is caused by natural phenomenon such as bad weather or an aborted flight wherein the airplane needs to take an emergency landing that is usually caused by mechanical failures.

Another reason for this fear is the person is exposed too much on media coverage on various tragic accidents in the air which instill a fear for his or her life. Studies show that people who have witnessed an extensive coverage of an aerial accident are prone to having aviophobia sooner or later.

Starting to overcome the fear

If you are one of those who have developed this fear and you would want to overcome it, here are simple step-by-step procedures that you can follow:

FIRST STEP: Conduct a thorough research. Indeed, knowledge is power. If you are aware about the basics of flight and air travel, your mind can tell you how to control your fear. Aviophobia stem from over anxiety about tragic air accidents. It is also a result of a misunderstanding and lack of enough knowledge on flights and the technicalities of the aircraft itself. If you are able to educate yourself on these things, it will be easier for you to understand and realize that some of your fears on flying could be far-fetched.

SECOND STEP: Clear your mind before and during the flight. Fear of flying is a phobia caused by untoward incidents that might happen in the air. Experts say that this fear is all in the mind of the person. So, if the person tries to clear his or her mind from things that might happen, he or she might be able to overcome the fear in no time. To clear your mind off negative thoughts, you can try practicing relaxation techniques before and during the flight such as breathing that is controlled, rejection of negative thinking by making a conscious effort, and indulging into distractions such as reading, listening to music or watching airline movies.

THIRD STEP: Learn about “desensitization.” Experts say that this process is usually conducted during a Cognitive Behavioral Therapy (CBT) wherein the person who has developed fear in flying is slowly exposed to the conditions of flying until he or she is able to face the fears and learn to overcome them.

FOURTH STEP: Seek professional help. Some people have deep-rooted aviophobia that is why they are having a hard time overcoming fear of flying. If you think that your phobia on flying has reached bigger proportions and it already affects your life in general, it is best to consult a professional to check on you. This professional can either be a psychologist or a psychiatrist who can check your emotional and even your mental health if needed. The doctor will recommend some treatment options such as drug therapy. If you have a mild condition, he or she will teach you relaxation techniques that you can administer at home in managing and controlling your anxiety attacks.

Patients of multiple sclerosis are not only bothered by symptoms related with sensory, motor and cognitive functions, they also suffer from dysfunctions of the bladder and bowel functions, problems with coordination as well as balance, impairments of the eyes, and sexual dysfunctions. Below are the more detailed symptoms relating to these problems. Each symptom is placed under a specific category with accompanying brief descriptions.

VISUAL SYMPTOMS
Eye pain, this may be due in part to a condition called Trigeminal Neuralgia, a condition that shoots up painful sensations rooting from the dysfunction of one of the Trigeminal nerves of the face. Eye pain may also be experienced during eye movements.
Blurry vision, is the decreased capacity of the eyes and their optic nerves to define the images they perceive
Diminished perception to colors, the lack of capacity to perceive bold colors
Blindness, which may be partial or full blindness
Double Vision or Diplopia, is a very common visual problem associated with multiple sclerosis which is caused by lesions incurred on the brainstem whereby the cranial nerves connecting the eyes and the brain are attached.
Jerky Eye Movements or Nystagmus, these are the involuntary and rapid eye movements typically manifested by patients of multiple sclerosis
Ocular Dysmetria, which is characterized by constant overshooting of eye movements
Lack or decreased eye coordination
Sensation of flashing lights during eye movements. This may also be the resulting response to a sudden noise
Afferent Pupillary Defect (APD), or Marcus-Gunn pupil is a condition that is characterized by the inability of the eyes to dilate properly in response to light intensities.

BALANCE AND COORDINATION SYMPTOMS
Dysdiadochokinesia, is a medical condition where the ability to perform rapid and alternating movements are affected
Dysmetria, is oftentimes related to one’s inability to calculate scale and distance.
Dystonia, is a movement disorder associated with impaired neurological functions. This is characterized by abnormal posture, repetitive movements and constant jerking and twisting during attempts to maintain a posture.
Intention tremor, is characterized by tremor occurring during voluntary movements. This is worsened during movements.
Impairment or loss of coordination, or ataxia is a condition that results from problems with processing sensory and motor inputs as well as in the production of responses to these.
Speech Ataxia (stuttering), this refers to problems involving the coordination of speech
Vestibular Ataxia, this results into nystagmus, incoordination and vertigo, which involves a host of symptoms including vomiting, dizziness and nausea. This is caused by the formation of lesions on the vestibular nuclei and the brainstem.

BLADDER-, BOWEL-, and SEXUAL-RELATED SYMPTOMS
Bladder Spasticity or muscular hypertonicity results from the continuous sending of brain signal to certain muscles, causing them to continuously contract and tighten
Constipation is a medical and a very common condition that involves the hardening of the feces, thus leading to difficult bowel movement
Detrusor-Sphincter Dyssynergia
Erectile Dysfunction, Anorgasmy and retrograde ejaculation are all sexual-related symptoms of the condition rooting from dysfunctions of impulse transference
Fecal Urgency and incontinence is the inability to control the involuntary muscles of the anus, thereby leading to uncontrolled defecation.
Frequent Micturation, simply known as frequent urination.
Frigidity or Hypoactive Sexual Desire Disorder is a condition that refers to the decreased capacity to maintain sexual functions and activities

OTHERS
Fatigue, for no apparent reason. MS patients typically report of unexplained over-exhaustion.
Gastroesophageal Reflux or heartburn
Sleeping disorders or inability to fall into sleep or maintain sleep
Uhthoff’s Symptom, is a condition whereby temperature rises during hot baths, exercise and other activities causing the exacerbation of other symptoms

It is, perhaps, the saddest thing if a young, innocent child is struck with a chronic condition that has no cure. This is especially painful for parents of such children. The disease progresses but there is nothing much anyone can do about it. While pediatric multiple sclerosis is relatively rare, there are still a lot of very young people who are suffering from this condition.

Introduction
Historically, MS is an adult-onset condition. Although it is very uncommon for children to develop this disease, recent statistics revealed that sufferers are increasing in numbers. According to one study in Canada, there is at least .9 incidence in every 100, 000 children. The youngest possible patient who showed initial symptoms of MS was 13 months old and the youngest diagnosis ever made was on a child aged 2 years old. In a retrospective study conducted in the United States, it was found out that 2%-5% of MS patients were diagnosed before they were 16 years old.

Incidence
Like in adult population, there seems to be a gender imbalance in childhood MS. Hence, boys are less susceptible than girls against the risk of developing the condition and the onset of the symptoms.

Clinical Features
The onset of pediatric multiple sclerosis is somewhat similar with the adult patients. This is characterized by demyelination of the “white matter” of the CNS as well as episodes of neurological dysfunctions.

Symptoms
Symptoms of MS are categorized into the following: cognitive dysfunctions, motor impairments, sensory symptoms, sexual functions deficit, problems with balance and coordination and bladder and bowel problems. Having said that, the common symptoms of MS include fatigue, numbness, paresthesias, troubled thinking, weakness of the extremities, spasticity or rigidity of the limbs, bladder impairment, speech impairment, tremors, pain and burning pain, seizures, depression, and Paroxysmal symptoms. These symptoms may or may not manifest in all patients and may come in varying severity.

Unfortunately, these symptoms inhibit children sufferers from performing well in normal situations. They fare worst in academics due to some cognitive dysfunctions.

Diagnosis
No specific guideline for diagnosing MS in children is available. Thus, neurologists utilize the parameters used among older patients such as RMI, analysis of brain fluids and out ruling of other possible conditions. Most neurologists, pediatricians and physicians rely on ruling out other conditions as the primary diagnostic tool. Once all other diseases that produce the same symptoms are ruled out, diagnosis may be given. On some occasions when there is a somewhat unclear manifestation of the symptoms or the presentation of characteristics being looked for is somewhat suggestive of just the “possibility” of the condition being present, the physician may opt to wait for further developments.

Treatment
Due to the similarity of symptoms and lack of sufficient technologies to treat and cure MS, treatments for children patients are somewhat identical with methods used among the older patients. On top of the conventional treatment methods, there are four types of injectable medications which help in modifying the condition. These drugs are typically used on a regular basis.

Recovery
Remission or recovery in children, however, is reported as being well. This is partially because they have an attitude that does not worry much about their disease and in their lives, unlike adult sufferers. Also, they tend to have carefree dispositions that are not totally affected by the relapse of symptoms as well as the progression of the condition.

Stress doesn’t only affect the mind; it can also have some adverse effect on your body if left unchecked. Even if we are mentally capable of doing all our tasks, there is a possibility that our body is not fit enough to cope with the burden you are subjecting it to. If you push it to the limit, then you will surely feel a breakdown that might disable you permanently.

We can never deny the fact that all of us have our limits. Like our minds, our body can only take so much until it falls apart. It is a common fact that we can do anything if we set our minds into it, but we need to realize that our body should be able to cope with what we want it to do.

Your Body And Stress

Stress affects us different depending on the state of our body. The most common ailment attributed to mental stress is headache or migraine, or even dizziness from time to time. We would also feel some minor cramps, aches and pains on our back, shoulder, or in different parts of our body when under the grip of stress.

There is also a possibility that stress can affect our body chemistry as well. Too much brain activity can lead to nausea, dizziness, diarrhea, or even constipation. There were even reports that stress is attributed to a bout of ulcer when a hyperactive body produced too much acid that can abrade the linings of your organs.

There is a chance that a person might need to go to the hospital or undergo a series of medication to remedy the problem. But if you don’t take the initiative to nip stress at the bud, then you will sure to experience the same thing all over again.

Stress And Your Behavior

A person under the grip of stress tends to act rash and outside their normal behavior. Depending on the level of stress a person is subjected to, they might have trouble sleeping or might affect their sleeping time altogether. You might no longer want to sleep in the evening since you tend to think more of your problems when you lie down in bed during the quiet of the night. Unconsciously, our bodies would slowly get sleepy during the day and remain active at night.

Stress can also affect the emotional state of the person. They will either go into depression and self-pity; or give in to their rage by venting it out on everyone they see. There were even cases that stress can drive a person berserk or permanently affect their state of mind if not properly addressed.

Stress Management 101 – Coping With Your Problems

The mind is where stress starts so it is up to you to take the necessary steps to teach your mind how to cope with your problems when they crop up. Determining the source of your stress is the first step to getting rid of it.

It is essential that a person undergoes stress management to help them relax even when they are swamped with problems. You can delve into your favorite hobby to divert your mind to help it relax. Watching movies and listening to your favorite songs is also a good idea on getting your stress level under control.

With so many gadgets to play with and use and with so many parties to attend who would want to sleep? With so many distractions today, people-especially the younger ones or the teenagers-are having a hard time to get better sleep. This should not be a problem but it goes to show how poor the quality of young people is today. Many of them do not perform well in school because they rarely get sleep due to all these distractions.

If you are one of those parents who are having problems that their teeners are not getting the right amount of sleep that they should have, here are some tips that you can share to them.

1. Ask them to cut out on too many caffeine intakes. If you are doing the grocery, then you should be the one who have taken out of the list the foods and drinks that contain caffeine such as coffee, chocolates, sodas and teas. But since you cannot monitor their routines outside your home, it is a must to remind them to cut out on these foods and drinks. You can do this by telling them the bad effects of caffeine not only in sleeping but in their overall health as well.

2. Tell them not to resort to alcohol as a “sleeping aid”. Many adults resort to alcohol to sleep fast. Since their bodies are much older, they can tolerate the effects of alcohol but this should not be the case among the younger ones. If you are a parent, try to tell your child that although alcohol may help him or her to fall asleep, it may cause disturbances that may lead to lesser quality of sleep. Aside from not really helping them to get better sleep, it may also affect their overall health and physical appearance since alcohol may cause early aging.

3. Teach them how to relax before their bedtime. Although this is much easier to do when they are toddler, parents should still try to teach their youngsters how to relax a bit when they are about to go to sleep. You can do this by spending time with the teener and talk about how he or she should handle the everyday stress either in school or in growing up. If the child is able to talk about these things before bedtime, he or she will have a peaceful sleep without thinking of so many things. You can also ask her or him to do relaxing activities such as reading a book or practicing yoga if you are not around to talk to.

4. Ask them to have regular exercise. If regular exercise helps older people to get better sleep at night, what more to the younger ones? Explain to your child the importance of having just the right amount of exercise in getting better sleep and achieving optimum health. To make it more effective, join your teener in doing regular exercises such as light jogging or brisk walking. If he or she sees that you are “walking your talk” there is greater chances for him or her to obey you.

5. Give enough hours for television or for Internet. For a teener to get better sleep, there should be less hours for him or her to spend watching TV programs or browsing the Internet. Since these two are major distractions, it is a must that parents restrict them with too much time on these activities so can sleep better at night.

People who have spinal cord injuries (SCI) need chiropractors. This is would because these experts would help them boost their musculoskeletal system and their nervous system as well as help mange the pain caused by the condition.

Nowadays, there is an increasing number of people who are experiencing spinal cord injuries because of modern lifestyle. Many people have become reckless that results to more incidences of car accidents, gunshots, as well as heavy falling that cause great impact on the nerves. Due to unhealthy lifestyle, many people are also developing diseases such as ataxia or polio that also causes trauma to the nerves connected to the spinal cord.

Since many people are prone to spinal cord injuries, chiropractors are needed to help them by providing spine alignment and other natural therapies can help the person’s body to function well by normalizing the nerve flow and regulates the digestion, the heart rate, and the blood pressure. In chiropractic health, it is believed that there is something wrong with the nervous system-specifically in the person’s spine-that causes certain problems as well as other related illnesses. To be able to help the person function properly, the chiropractor must be able to do some re-alignments in the spine to treat as well as prevent health problems that may be related to a person’s vertebrae.

Why become one?

Chiropractic related services are among the most preferred treatment options of people who resort to alternative healthcare because the techniques used here do not involve medicines. This surge in demand for the services also paved the way for the demand in chiropractors in almost all parts of the world. The following are just some of the reasons why you could choose being a chiropractor as a profession:

– income or salary-wise, it can promise higher bracket. On an average, chiropractors may earn as high as $80, 000 to $90, 000. But this may vary if he or she works for the public or private sector. Usually, those who work for public sectors earn lesser but they are entitled to more benefits unlike those who are in the private sector who might be greater earning but basic or minimal benefits. The salary may also depend on the years of experience the chiropractor has and the credentials of the person who applies for a job.

– it’s can be a rewarding job. For those who are different professions are looking for a jobs that does not only rewarding because of the salary but also because of the nature of work, being a chiropractor is ideal for you. Since chiropractic work involves helping people who are in need, it can be a fulfilling and rewarding experience if you were able to help a person get well.

– it has a challenging nature of work. The work of chiropractors in using different techniques such as massages and others is challenging enough because the possibility of the person to get well depends on the chiropractor’s skills.

– it can encourage self-growth. Being a chiropractor requires one to gain enough knowledge and develop skills needed for the nature of the work. Since one is required to complete a certain course from a chiropractic school, finish an internship and pass the state and national licensure exams, being a chiropractor would definitely help a person’s career grow and be mature in terms of outlook in life.

Aside from the advantages that have been mentioned, being a chiropractor is also one way of showing people that you love-specially those who have spinal cord injuries-because you are able to prove to them that you are willing to devote your career and life to them.

Studies show that there are about 500,000 people in the United States, alone, are suffering from Spinal Cord Injuries or SCI. The people who are usually involved are those within the age bracket of 16 to 30 years old. Experts say that in this age bracket, there is 82 percent of males who are greatly affected and women take the rest.

In both genders, it is said that the most common causes include vehicular accidents, heavy falls and wounds brought by gunshots. Among men, the leading causes of spinal cord injuries include driving and sports related accidents while in women, the leading causes are in the form of heavy falls as well as medical or surgical complications.

If spinal cord injuries are not diagnosed and treated the earliest possible time, there’s a great chance for it to develop into “transverse myelitis”. This is among the rarest neurological disorders there are which is usually caused by an inflamed spinal cord. In the US alone, 400 to 1,500 people are affected annually. Experts say that this disorder should be carefully monitored and treated because if not, it can paralyze a person for life.

Prevention is the key

Experts say that in any condition or illness, prevention is the best and the cheapest key. To be able to avoid this, the first thing that one needs to know is the familiarizing him or herself about the leading causes of SCI and how to prevent these at all times. Studies show that the leading causes of spinal cord injuries are vehicular accidents, heavy falls, and sports related activities. Here are some of the tips in each respective cause that can help you prevent acquiring the disorder:

1. Vehicular accidents. Studies show that auto or car accidents is the major cause of SCI and greatly affects people-especially male-below 65 years of age. To avoid car accidents, drivers should always:

– wear a safety belt as well as all the passengers inside to minimize the impact of pressure in case there’s an accident;

– adhere to child safety practices especially is there are infants or young children inside the car;

– ask children 12 and below to be in the back seat with their seatbelts fastened properly;

– follow road rule and obey the appropriate speed limits all the time;

– be clear-headed-without the influence of drugs or alcohol-when driving so as not to cause accidents to his or herself as well as to others.

2. Falling inside the house. For people who are 65 and above and for women in general, falling-especially inside the house-is the number one cause of spinal cord injuries. To avoid this at home or in the office, make sure that the:

– walkways are clear and free of any debris such as electrical cords that can cause tripping;

– floors are clean especially to greases, water spills and other liquids so nobody would slip;

– rugs are non-skid to lessen the possibilities of slipping;

– handrails are properly installed in stairways as well as in areas that may be wet such as in bathrooms;

– areas where people usually stay at such as living areas are well lighted;

Through the years, there have been so many developments and advances when it comes to diagnosis, treatments, and rehabilitation of people with SCI. These advances which include surgery, rehabilitation therapies, drug treatments, stem cells, nerve cell transplantation, and nerve regeneration, help SCI patients to be able to survive and manage all the pain and inconvenience brought by the condition. But, up until this time, no cure for SCI has been discovered. With this case at hand, people are advised to do everything they can to prevent having spinal cord injuries.

There are some things that you must always be ready for in case you encounter a personal injury through an accident or any means. You cannot be too sure as to the extent of the damage of your injuries. Even if you just want to forget about what happened, you might be forced to pursue your rights and ask for legal claims because of the various effects that the incident might cause in the days to come.

To give you an insight about what should you remember when you have been involved in these cases, you may want to divulge into some research. You can easily know more about the topic by browsing through various websites that tackle the subject. You will find personal blogs of those who have experienced such incidents and legal battles. You can also look at the sites of those who offer their professional services when it comes to this topic. It will also help you a lot if you will join online forums and participate in the discussions or read the posts that are related to the subject.

If you are the kind of person who wants to read printed materials to understand matters better, you must take time to go at your local library and search for related books. You can also choose to buy the books if you want. Just make sure that you look through the pages first to know if the materials were written for regular people like you who are looking for ways to understand legal matters better.

Steps to Accomplish

If one day, you find yourself caught in an accident and you sustained injuries from such, you cannot just stand there and wait for help to come along. You must make sure that you do the following in order for you to find it easy to pursue a case if ever you have found out that you are eligible to do so.

1. You must first make sure that you are okay. If you are not, you should ask someone to do the rest of the steps for you while you have yourself treated for all the kinds of pains and injuries that you have gotten from the scene.

2. If you do not have a digital camera with you, you can simply use the camera on your cell phone to record evidences from the incident. Make sure that you capture all the details that you can later use to support your claims once you have decided to get your claims. If you cannot do this because of your injuries, you should ask someone else to accomplish the task for you.

3. Aside from photos, you should also take note of all the details that might be asked from you once the investigation starts. You should know basic details like the date of the event, time, location and things like what you were doing at the time when the accident happened. You must make sure that you jot these down on paper because you can never be too sure if you will still be able to remember these things very clear later on.

4. You must get in touched with a personal injury attorney as soon as possible. You must tell them everything that you remember from the incident. Hand over to them all the evidences that you have gathered from the scene. Tell them all that can help the case to proceed. They are your allies and together, you can make things work our perfectly.

While it is true that starting a personal injury law practice is difficult because it requires you hard work and a lot of expenses, such situation can be minimized through a business plan. Linda Pinson, author of the book Anatomy Of A Business Plan cites the following reasons why you need a business plan in setting up an office:

1. To serve as guide – A business plan is your blueprint in confronting the realities related with starting your personal injury law office. It also gives you a clear idea of your goals and objectives, potentials, strengths, weaknesses and opportunities. It will guide you with the tools to analyze and implement changes that will make your personal injury law practice profitable.

2. As documentation for financing – Capital is very essential in starting up a personal injury law office, through business plan details you will able to forecast how much you will invest to further the practice’ goals and increase it’s profits.

The book Flying Solo by K. William Gibson and Redi F. Trautz says that “every firm – large and small – should think strategically about its goals and objectives.” If you plan to go solo in your personal injury practice, “going through the process of developing a business plan requires a great deal of strategic thinking on your part.” Your business plan should be based on your particular needs and the needs of your practice. An apprenticeship in a personal law firm will give you an overview of the issues, payroll, marketing, case management and billing required in your practice.

An effective business plan is an organic document. You should always have it ready in your computer and change it whenever necessary. As you progress in your practice, you will find that your business plan becomes more refined. If in case you notice that you cannot keep up with your business plan, ask yourself: is the plan unrealistic or you are just not interested in doing what needs to be done?

K. William Gibson specifies the following elements comprising a good business plan:

1. A description of the kinds of services you intend to offer

2. A statement of the location (s) where you plan to offer your services

3. A description of your target market

4. A projection of anticipated revenue and operating expenses

5. A statement of personal resources that you intend to commit financing the personal injury law practice.

6. Statements detailing your personal worth – assets and liabilities.

In addition, you need to seek guidance before drafting your business plan from the following:

1. Certified Public Accountant – You might consider loaning a capital to start your law practice, the involvement of an accountant gives your business plan immediate credibility with potential lenders. Your CPA will make sure that your business plan is in proper form and makes sense. He or she will also tell you exactly what you need to do to comply with the rules and regulations of the Internal Revenue Service and other government entities.

2. Bar Association Practice Management Advisors – Practice advisors are usually former practicing lawyers or law office administrators that had experienced everything you are about to step into.

3. Established Personal Injury Lawyers – Mentoring from experienced personal injury lawyers will be essential in forecasting the potential out-of-pocket costs involved in personal injury cases. An experienced lawyer might even share with you the names of vendors and experts with whom you can work in the future.