Year in Review: 2016

Between the social, political, and economic upheavals affecting our lives, and the violence and forced displacement making headlines, you’d be forgiven for feeling gloomy about 2016. A look at the data reveals some of the challenges we face but also the progress we’ve made toward a more peaceful, prosperous, and sustainable future. Here are 12 charts that help tell the stories of the year.

1.The number of refugees in the world increased.

At the start of 2016, 65 million people had been forcibly displaced from their homes, up from 60 million the year before. More than 21 million were classified as refugees. Outside of Sub-Saharan Africa, most refugees live in cities and towns, where they seek safety, better access to services, and job opportunities. A recent report on the "Forcibly Displaced" offers a new perspective on the role of development in helping refugees, internally displaced persons and host communities, working together with humanitarian partners. Among the initiatives is new financial assistance for countries such as Lebanon and Jordan that host large numbers of refugees.



2. The global climate change agreement entered into force.

The pact negotiated in Paris in 2015 was ratified by 118 of the 194 countries that signed it, triggering new commitments to combat global warming. One of the agreement’s major goals is to promote a shift to low-carbon energy. Demand for renewable energy is picking up in developing countries as prices decline. In May, Africa saw its lowest solar price to date when the winning bid to develop large-scale photovoltaic solar plants in Zambia came in at 6 cents per kilowatt hour – or 4.7 cents/kwh, spread over 20 years. That followed bids as low as 3 cents in the United Arab Emirates and 4.5 cents in Mexico. Renewables are now cost competitive in many markets and increasingly seen as mainstream sources of energy, according to REN21.



3.Global trade weakened.

In 2016, global trade growth recorded its weakest performance since the global financial crisis. Trade volumes stagnated for most of the year, with weak global investment playing an important role, as capital goods account for about one third of world goods trade. Trade has been a major engine of growth for the global economy and has helped cut global poverty in half since 1990. A trade slowdown, therefore, could have implications for growth, development, and the fight against poverty.



4. More people had access to mobile phones than to electricity or clean water.

Access to mobile phones has surged in low- and middle-income countries, but many of the other benefits of the digital revolution – such as greater productivity, more opportunity for the poor and middle class, and more accountable governments and companies — have not yet spread as far and wide as anticipated, according to the World Bank’s 2016 World Development Report on the Internet, “Digital Dividends.” The report says greater efforts must be made to connect more people to the Internet and to create an environment that unleashes the benefits of digital technologies for everyone.



5. A third of all people were under the age of 20.

In around 40 African countries, over 50% of the population is under 20. By contrast, in 30 richer countries, less than 20% of the population is under 20. As the 2015/2016 Global Monitoring Reports notes, the world is on the cusp of a major demographic transition that will affect countries along the development spectrum.



6. 600 million jobs will be needed in the next 10 years.
One third of the world’s 1.8 billion young people are currently neither in employment, education nor training. Of the one billion more youth that will enter the job market in the next decade, only 40% are expected to be able to get jobs that currently exist. The future of work is changing, and the global economy will need to create 600 million jobs over the next 10 years to keep pace with projected youth employment rates.



7. 1 in 3 people did not have access to a toilet.

The UN estimates that 2.4 billion people still lack access to improved sanitation facilities, nearly one billion of whom practice open defecation. Good sanitation is a foundation for development - conditions such as diarrhea are associated with poor sanitation, and left untreated, can lead to malnutrition and stunting in children. This year’s first High-Level Panel on Water brought together world leaders with a core commitment to ensuring the availability and sustainable management of water and sanitation for all.



8. Most of the world’s extreme poor lived in Sub-Saharan Africa and South Asia.

While over 1 in 10 people lived in extreme poverty globally in 2013, in Sub-Saharan Africa, that figure was 4 in 10, representing 389 million people - that's more poor people than all other regions combined, according to the World Bank’s Poverty and Shared Prosperity report.



9. By 2030, two thirds of the world will live in cities.
The world's 12 largest city areas are each home to more than 15 million people, and over the last 25 years, cities such as Delhi, Shanghai and Beijing have tripled in size. Today, more than half the world lives in cities, and those cities are responsible for more than 80% of global GDP. However, the high density of people, jobs, and assets which make cities so successful also makes them vulnerable to the wide range of natural and man-made shocks and stresses increasingly affecting them today. The “Investing in Urban Resilience” report discusses how cities can take action to build resilience, protect hard-won development gains, and create a safer, more prosperous future.



10: A record number of economies carried out business reforms.

Doing Business 2017 found that 137 economies worldwide implemented 283 business regulatory reforms last year. This represents an increase of more than 20% over the previous year. Areas of reform included starting a business, paying taxes, getting credit and registering property. Notably, 54 of the world’s poorest countries implemented 113 reforms, and New Zealand ranked first in the ease of doing business among 190 economies.



11. Tobacco smoking has increased in over 20 countries.

Smoking rates went up between 2000 and 2015 in a number of mostly low- and middle-income countries. In Indonesia, for example, the rate went up by almost 30% over the period, making the country home to more than 70 million smokers. Tobacco use kills 6 million people a year - one person every six seconds. If left unchecked, this number could rise to 8 million a year by 2030.



12.The world’s poorest countries got a record level of support

A coalition of more than 60 governments representing both developed and developing countries committed to a record $75 billion replenishment for the International Development Association (IDA), the World Bank’s fund for the poorest. Over the past 25 years, countries assisted by IDA have seen progress on many fronts. These include greater access to clean water and sanitation, improvements in school completion rates, and higher rates of childhood vaccination.

Volunteering Worldwide

Voluntary work can be one of the most rewarding ways to spend all or part of your gap-year.

It's the top gap choice among the Year Out Group's members, with a 20% rise across all age groups.

The majority of gappers choosing to volunteer overseas are in the traditional gap-year age bracket of 17-23, but we're told by our partners that increasing numbers of career breakers and retired people are exploring this option.

The most popular types of projects overseas involve either humanitarian or conservationwork.

Humanitarian work might include building a school or community facility, teaching or nursing. It may be tough work in extremely conditions and do be prepared for some culture-shock, but the reward and feeling of accomplishment may be life-changing.

If you're interested in animals, wildlife and ecology, a conservation project may be for you. There are a huge number of conservation projects across the world and some fantastic opportunities to get up close to some of the world's most interesting animals, often in stunning locations. 

There are some excellent companies that offer a range of volunteering abroad projects. You'll find them listed below. To refine your search, type what you're looking for into the search box.

FOR MORE PLEASE VISIT: Volunteering Worldwide

Working Worldwide

Working abroad is a great option if you desperately want to go overseas, can’t really afford it and the money you have managed to save won’t cover much more than air fare.

It’s one of the best ways to experience a different culture; you’ll be meeting locals and experiencing what the country is really like in a way that you can’t do as a traveller passing through. Most jobs give you enough spare time, in the evenings and at weekends, to enjoy yourself and make friends.

You don’t have to be tied to one place for your whole gap-year – you can work for a bit and save up for your travels. That way you can learn more about the place and get the inside information from the locals about the best places to see before you set off.

You cover at least some of your costs, and, depending on what you do, the work experience will look good on your CV – but even if you’re only doing unskilled seasonal work, prospective employers will be reassured that you at least know something about the basics like punctuality, fitting into an organisation and managing your time.

The most popular jobs that gappers look for include au pairing, teaching english as a foreign language (TEFL), cooking and household help and seasonal work that might include fruit picking or farm work. An internship with pay is a also good way to get work experience if you already have an idea about your eventual career.

Career Breaks

Taking a career break or sabbatical essentially refers to the same thing: stopping work for a period of time to do something new or different. You would generally consider a sabbatical to be a period of time away from your job, with the agreement to return at the end of it. A career break, however, might mean cutting loose altogether – quitting your job and seeing what happens; maybe with the intention of starting a whole new career when you’re back, or just a leap into the unknown. 

They may still be in the minority in the gap-year market, but the number of career breakers is definitely on the rise. Taking a month, six months or a year out of your workplace is an excellent way to add new skills to your CV, re-assess your career (or maybe your life!), or just to recharge your batteries or and get away from the routine.

There may be something you’ve always wanted to do or somewhere you’ve wanted to go – and maybe now you’re in a better position to afford it? Or maybe you want to ‘give something back’ after years in the ‘rat race’?

Around 90,000 people take a short sabbatical each year in the UK – in other words a ‘gap-month’. It may be worthwhile considering something like this, or perhaps a longer trip if you’ve been made redundant or taken early retirement.

Many organisations that arrange places for people on overseas projects have told us that more than half of their activity is now focused on helping place mature travellers and/or people who are taking a career break.

Jon Arnold from Oyster Worldwide comments; "The average age of our clients is creeping up each year. For the past 12 months, the average age is 24. This has been pulled up by career breakers and short term volunteers who can be aged anything between 17-75."

FOR MORE PLEASE VISIT: Career Breaks 

How to Improve Prostate Health

Eat whole grains and more fruits and vegetables. Choose whole-grain bread and pasta over white bread and pasta. Make sure to get at least five servings of fruits and vegetables every single day. Include produce high in lycopene, a powerful antioxidant, such as red peppers and tomatoes. Lycopene is what makes fruit and vegetables red, and has been proven as a cancer-fighting ingredient. In general, the deeper and brighter the color of your produce, the better.

• There are currently no guidelines as the amount of lycopene you should try to get each day. However, research indicates that for lycopene to make any difference, you would need to eat lycopene-foods all day to get the amounts needed.
• Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale are also good defenses against the development of cancer. Some controlled studies have found a link between increased ingestion of cruciferous vegetables and reduced risk of prostate cancer, although the evidence is merely associative at this point.

Be more selective in your consumption of protein. Cut back on how much red meat you eat, including beef, pork, lamb and goat. It's also a good idea to limit your consumption of processed meats, like sandwich meat and hot dogs.

• Instead of red meat, eat fish with high levels of omega-3 acids, including salmon and tuna. These foods will help your prostate as well as your heart and immune system. The research about the relationship between dietary fish intake and prostate cancer prevention is largely based on correlative data and namely, the fact that the Japanese have so few cases of prostate cancer and eat large amounts of fish. Whether there is a causal relationship is still being debated.
• Beans, skinless poultry, and eggs are also healthy options for protein.

Increase the amount of soy in your diet. The properties of soy, which is found in many vegetarian dishes, fight cancer. Sources of soy include tofu, soy nuts, soy flour and soy powders. Swapping cow's milk for soy milk in your cereal or coffee is one way to get more soy into your diet.

• Note that recent research has found soy beans and some other specific products, such as tofu, to be preventive in prostate cancer. However, this cannot be extrapolated to all soy products, including milk. There are also no current anecdotal or evidence-based guidelines on the amount of soy you should try to incorporate into your diet.

Limit your alcohol, caffeine, and sugar intake. Though you don't need to entirely cut out caffeine from your diet, try to limit how much you ingest. For example, limit yourself to one to two 4-ounce cups of coffee per day. The same goes for alcohol; try to view it as a treat and stick to a couple of small glasses a week.

• Avoid sugary (sometimes also caffeinated) drinks like sodas and fruit juices. These have nearly zero nutritional benefit.

Keep good fats and get rid of bad fats. Limit your consumption of saturated fats from animal and dairy products and instead switch to healthy fats, like olive oil, nuts, and avocados. Animal products high in fat, such as meat, butter, and lard, have been associated with an increase risk of prostate cancer.

• Avoid fast food and most processed foods. These often contain partially hydrogenated fats (trans fats), which are extremely unhealthy.

How to Avoid Repeating the Old Same Mistakes All over Again

Don't fear failure. Making mistakes can be a good thing. The key to making mistakes into something valuable is to learn from them. Carefully examine a mistake that you made and look for the reasons why you may have made it. In this way, mistakes can actually help lead you to success.
Being over confident can also lead you to miss information and make a mistake.
Many conditions or situations can cause a mistake, from being tired to having a bad habit.

Don't believe that you can't avoid making mistakes. This can actually cause you to keep making them and won't let you learn from your mistakes. Your brain actually helps you to avoid mistakes. A study has shown that the brain reacts in 0.1 seconds to things that have resulted in past errors by sending out a warning signal to prevent us from repeating the same mistake.


Focus on what you are doing right. While learning from your mistakes is valuable, you should also focus on what went right. By focusing on what you are doing well, you can help feel great about your efforts as you work to improve and avoid mistakes.
Make a list of everything you've overcome and all your successes.
Write down qualities about yourself that you value.
Review these lists often for motivation and reminders of your progress.

Start correcting mistakes. Once you notice some mistakes you may have made, you can start correcting them. The method you use to correct them will vary in relation to the mistake you are trying to correct. Review the following examples to get an idea of some corrections you can start to make:
If you regularly miss the due date of a bill, try making highly visible reminders for yourself.
Don't be afraid to ask for help. For example, if you're trying to make your grandmother's recipe for soup but it's not coming out right, try asking her for some advice.



Stay focused on improving. It might be tempting to have your goals set high, trying to be the best at whatever your goal may be. However, it can be easier to find success if you focus on steadily improving over time, rather than the end result.
Perfectionism can lead to anxiety about your goals and your progress.
Practice every day. Part of improving, finding success and avoiding past mistakes is getting enough practice. Getting daily practice is key as it can help you keep your skills sharp and allow you to slowly but consistently improve over time. For example, you could try making your grandmother's soup recipe regularly to improve.
Set aside time each day to practice.

Keep a log of how long you practice each day.
If possible, try to slowly increase the amount of time you practice each day.
If you can't practice certain things daily, a visualization exercise could help. For example, if you find yourself without your guitar, you can imagine playing the chords of a song you are practicing.

How to Deal With People Who Always Complain

Change the subject. It can be draining to listen to complaints. It can also make the conversation socially awkward. The next time a friend starts complaining, shift the focus.

• Maybe your aunt complains about your uncle's busy work schedule. Try saying, "I understand you've been busy, too. Tell me all about your new book club!"
• When you redirect the conversation, you are demonstrating that you would like to talk about something else. Just make sure to change the subject to something more neutral.
• Avoid potentially negative topics. For example, if you have a friend who constantly complains about work, don't bring up the subject. Instead, talk about a book you both recently finished.

Set boundaries. Maybe your friends constantly use you as a sounding board. If people regularly complain to you, that means they see you as someone who can be trusted. But it can also be emotionally exhausting for you.

• Let your friends know that you need to set some boundaries. Try saying, "Sara, I'm always here for you. But sometimes I'd like to talk about my own life when I'm with you."
• Maybe your friend has problems that make you uncomfortable. Don't be afraid to make that clear.
• For example, maybe your friend regularly complains about her disappointing sex life. Try saying, "Sheryl, would you mind if we change the subject? That kind of personal detail makes me uncomfortable."

Promote "I" statements. It is important to explain to your friends and family that it hurts you when they complain all of the time. You can use "I" statements to express your feelings and you can also ask the person who is complaining to rephrase his or her feelings using "I" statements.

• An "I" statement focuses on the feelings or ideas of the person talking, rather than the person who it listening. Promoting "I" statements in your interactions with others may help you to feel less stressed by the complaints that you hear.
• When you live with someone who is constantly complaining, it can make you feel like he or she is blaming you for everything that is wrong in the house. Instead of stating, "I'm sick of hearing you complaining," state, "It feels like I'm getting blamed for everything that is wrong in the house."
• You might also consider saying something like, "Always listening to the negative is very frustrating for me" instead of "You are such an awful complainer!"
• You can also ask others to rephrase their complaints using "I" statements. For example, ask your sister to say, "I feel like our holiday gatherings are very stressful" instead of saying, "Christmas at your house is horrible!"
• Try to use "I" statements yourself whenever you are communicating with someone who often complains. This will help you to demonstrate how useful "I" statements can be

Deal with an elderly person who complains often. Elderly people can offer up a lot of complaints. Your family gatherings might suffer if you count an aging family member who complains to your relatives. There are ways that you can learn to deal with this specific situation.

• Take a minute to listen. Elderly people are often lonely and just want someone to talk to. Change the topic to something cheerful and enjoy a chat.
• Offer to help. Many elderly people find themselves unable to cope with life's daily challenges.
• If your grandmother complains about traffic, offer a solution. Tell her you'll be happy to pick up some groceries for her so that she has to spend less time in the car.

Cope with a complaining child. If you have kids, you've probably heard more complaints than you ever imagined. Pre-teens and teens in particular often complain a lot. You can choose how to respond to complaints made by a child.

• Try brainstorming. If your teen complains of boredom, ask him to list some things he would like to do. This will help him learn to find his own solutions.
• Be patient. Remember that kids are going through a lot of changes.
• Many times, the complaints of a child are based on anxiety, or even tiredness. Take care to locate the root of the problem.
• Be non-judgmental. Try not to criticize your child for complaining. For example, if your child complains that dinner is "gross", try saying, "It's unfortunate that you feel that way." If complaining does not earn your child a lot of attention, then he or she will be more likely to find positive things to say.

Spend time in groups. When you are in a social situation, it can be awkward to listen to someone who constantly complains. If you have friends or family members who seem to enjoy whining, it can take the fun out of many situations. Try to avoid spending alone time with someone who complains a lot if it bothers you.

• People are less likely to complain if there are several people around. You don't have to avoid having a coffee date with your complaining cousin. Just ask others to join you.
• The next time your cousin asks you for coffee, just say, "That sounds great, but I already have plans with a couple of friends. You don't mind if they join us, do you?"
• You will feel less pressure to respond to the complaints if you are in a group. If your friend complains that she hates the pizza that's being served, you don't even have to respond if there are others sitting close by. Just allow other group members to carry on the conversation

6 Reasons to Study a Computer Science Degree

For those considering a degree in Computer Science but need further convincing, the Complete University Guide lends its expertise. Here's  6 compelling reasons to study for a Computer Science degree:

1. The digital age needs computer scientists

Like it or not you're living in it – this is the Digital Age. Computer programmes have all but infiltrated every aspect of our lives. Computer scientists theorise, design, develop, and apply the software and hardware for the programmes we use day in day out – sounds pretty important to us.

2. Computer science students have excellent graduate prospects 

Check out our Computer Science subject table, look down the Graduate Prospects column and you'll notice that computer science students stand a pretty good chance of being professionally employed or in further study within 6 months of leaving uni. And that chance is strengthened if you go to one of the UK's best unis for the subject – the top 10 average aGraduate Prospects score of 93.6%.

3. Computer scientists earn big bucks

Computer scientists are in demand and their salaries reflects this. Recent graduates in professional roles earn on average £23,144 a year. Compared to other subjects that's fairly substantial – just take a look at 'What do Graduates Earn?.    

According to www.prospects.ac.uk, systems developers in senior management roles earn between £45,000 and £70,000 a year.

4. Computer scientists are needed in every type of industry

Every industry uses computers so naturally computer scientists can work in any. Problems in science, engineering, health care, and so many other areas can be solved by computers. It's up to the computer scientist to figure out how, and design the software to apply the solution. 

• 5. Internationally Diverse Cohort

Computer science departments at typically benefit from having one of the more culturally diverse cohorts at their respective unis. According to HESA data nearly 9,000 computer science students come from overseas.

A diverse cohort means you'll be exposed to different cultures and potentially finish uni with an international network of contacts to utilise later in life. 

• 6. Year abroad opportunities

Computers have gone global, and it would be silly for Computer Science education providers to not reflect this fact. Check the opportunities for overseas study on the courses that interest you. A year abroad will provide you with a deeper understanding of how computers are used around the world, allowing you to experience other cultures, and gain some language skills in the process.

How to Remove a Splinter In One Piece

When you leave pieces in your skin, your body identifies them as something foreign. So it attacks the invader to try to keep you safe, she says.

As a result, inflammation around the area increases, causing even more pain.

“Your body may also build scar tissue around the pieces, causing a painful knot in your skin,” Dr. Derick says.

Removing a splinter cleanly can help prevent those problems. Follow these three simple tips to learn how to do it right.

Important note: If you have a splinter stuck in an awkward place—like behind your nail—leave it to a pro to remove.

Splinters in difficult locations are tough to take out, and are more likely to become infected if not removed properly.

1. Get wet
Soak the area in warm water for a minute or two to soften the skin, says Dr. Derick.

If the splinter is in your finger or foot, you can submerge it in the water.

For larger areas like your leg, you can use a warm compress.

2. Gather your tools
See the edge of the splinter sticking out of your skin? If so, skip to step 3.

But if the splinter is completely beneath the surface of your skin, you need to help it along a little.

Find a thin needle, and wipe it down with rubbing alcohol to sterilize it.

Using the tip of the needle, make a small hole in your skin above the edge of the splinter so you can access it.


You don’t want to dig, though: That can create a wound that opens to the door to infection, says Dr. Derick.

If it doesn’t seem easily accessible—say, you can barely see it, or after one or two tries with the needle you can’t get to it—put away the needle and call your doctor instead.

3. Pull it out
Once you can see the edge of the splinter sticking out, use a tweezers to grab it as close to the skin as possible.

Then, pull in the direction the splinter is sticking out.

If you pull in the opposite direction, you risk bending the splinter, which can increase the risk of splitting it, says Dr. Derick.

You really need tweezers to perform the extraction: While you may have heard that squeezing the splinter out can work instead, it actually makes it more likely to split apart and break, she says.

Once you’ve removed a splinter fully, clean the area with soap and water, apply some Vaseline to create a barrier that keeps bacteria out and cover it with a Band-Aid.

“If it becomes red, swollen, or painful, see a doctor because it may be infected,” Dr. Derick says.

Science Just Discovered a Strange Link Between Naps and Diabetes

Pull your head out from under the covers: Taking long naps might increase your risk of heart problems and diabetes, a new meta-analysis presented at the American College of Cardiology’s (ACC) Annual Scientific Session suggests.

After analyzing data on more than 300,000 people from 21 different studies, the researchers concluded that people who napped more than 60 minutes a day—and who reported high levels of daytime fatigue—were about 50 percent more likely to develop diabetes than those who napped for less than an hour a day.


But the study didn’t show cause and effect, so the researchers can’t say for sure whether the long naps was actually responsible for the increased risk of those conditions.

In fact, it might be that your need to take long naps is signaling something might not be quite right with your body, says ACC member Peter Farrehi, M.D., assistant professor of medicine at the University of Michigan.

One possible reason? Feeling excessively tired during the day could mean you have undiagnosed obstructive sleep apnea, a condition where you stop breathing during sleep, he says.

That means you don’t receive enough oxygen while you’re snoozing, so your body continuously wakes yourself up to get air.

As a result of your poor, fragmented sleep, the sleep center in your brain releases excess stress hormones like cortisol.


Too much cortisol can raise your blood pressure, increasing your chances of developing metabolic syndrome, Dr. Farrehi says.

Past research also suggests that cortisol can also spike your blood sugar levels, a known risk for type 2 diabetes.

Your move: Shoot for at least 7 hours of quality sleep each night, Dr. Farrehi recommends.

If you’re still feeling exhausted even after snoozing that long, that’s your cue to talk to your doctor: He or she may want to evaluate you for breathing disorders or order blood work to check for fatigue-causing conditions like anemia.

As for the occasional long nap? It’s not easy to say whether one long nap is safer than daily ones, says Dr. Farrehi. But if you’ve been short on sleep all week, listen to your body and rest up.

Even better: Keep your nap to less than 30 minutes.

In the study, these shorter naps weren’t linked to any increased chances of metabolic syndrome or diabetes—and awakening after 30 minutes is less likely to leave you groggy, too.

What Counts As Binge Eating Disorder?

The Dangers Of Binge Eating Disorder

After going overboard, it’s pretty common to feel bloated and weighed down.

But that’s not all: When you flood your system with more calories than it needs, the extra gets stored as fat, Albers says.

And if you’re loading up on sugar and refined carbs, you’ll have a blood sugar spike followed by a crash, leaving you tired and irritable.

Of course, there are more long-term dangers you need to worry about, too.

The more often you binge, the more likely you are to take in more calories than you need and gain weight.

Over time, that can put you at risk for health problems like high blood pressure and cholesterol, heart disease, and type 2 diabetes.

So What Can You Do About It?

The good news is that over-the-top eating that only happens once in a while won’t necessarily morph into a disorder.

You usually must have a predisposition towards an eating disorder to develop one, says Albers. For instance, people with certain personality traits might be more at risk, like if you’re a perfectionist or feel like you always need to be in control, the NEDA says.

Regardless, if you’re concerned about your eating habits or are worried that you might have a disorder, talk with your doctor.

Bingeing on a regular basis, feeling bad about your binges or like your eating is out of control, and using binges to cope with stress or other negative emotions are all red flags.

He or she may refer you to a mental health professional, who can help you work through your food issues with therapy.

HOW TO LEAVE A JOB GRACIOUSLY

Watching the Camerons leaving Downing Street was a reminder that no job is forever. And from his resignation speech onwards, Cameron has also reminded us that there’s a lot to be said for leaving a job with dignity. In fact, leaving gracefully and behaving well on your way out can enhance your career prospects and bring opportunities your way in the future. So, how do you do it?

Don’t drop hints

We all know workplaces are rife with gossip and that mysterious half-day holidays are probably because you’re meeting head hunters. But you don’t want to be hinting that you’re on your way out and talking about the interviews you’ve had with colleagues. There are two reasons for this. First, it makes you appear uncommitted to your current job and, second, if nothing comes of your job hunting, you can look like a Walter Mitty type. So keep quiet about your plans until you’ve signed on the dotted line for your new position.

Decide why you’ve resigned

You shouldn’t lie about why you’re leaving. But take a few minutes to think about the best and most diplomatic spin you can put on it. “I feel I need to gain experience elsewhere” is much better than “You offer no career progression at all.” When you do announce you’re leaving, give the same reason to everyone as having people walking around saying, “Well, I heard the real reason he left was...” can leave a nasty taste.

Write a letter

Stick to the basics. You want to tell your boss you are leaving for new challenges and that you’ve enjoyed working at the company. You might also mention your notice period and say that you will do everything you can to help a smooth transition. That’s it. The letter should be formal and typed.

Tell your boss first

We all tend to avoid difficult conversions, but this is one you need to tackle head on and quickly. Deliver the letter in person, ideally when your boss has a quiet moment. Do not discuss your resignation with colleagues first as it's insulting for your boss to hear that you’re leaving from anyone other than you.

Be nice to your boss

There’s a lot to be said for enlightened self-interest. Thanking your boss politely for being a great manager could mean a) they are less likely to hold you to that six-month notice period b) they will give you a good reference, either formally or informally. And c) they will be a good node in your network for the future. Remember too that your boss’s feelings may be bruised: by quitting you are effectively firing him or her.

Be prepared for anything

Hopefully your boss will take it well. However, they may counter-offer, start to negotiate, turn nasty or even ask you to leave the building immediately. If things to do turn unpleasant, try and de-personalise and de-escalate the situation. If you are told to leave the building, do so and contact them when they’ve had a chance to calm down. In the very worst situations, stay calm and remember you can always make your leaving arrangements through HR.

Ask your boss who you can tell

Assuming all goes well, ask your boss if you can make your decision public – as they may wish to keep your resignation under wraps for a while. If they do want to keep it quiet, you might ask them if you can tell a few other important people such as your mentor. However, if your boss is happy for you to make it public, tell your team quickly as rumours spread fast. Be grateful and positive and say how much you’ve enjoyed working with them.

Resist counter-offers

Counter-offers from a boss who wants you to stay are always worth listening to but rarely worth accepting. They’re often made because your manager is panicking or desperate, and besides, once you’ve made the decision to leave, mentally you’ve already left. Staying for more money rarely works out and often just means a second, messier resignation six months later. The exception to this rule is a counter-offer that’s so good they it is effectively a great new job. So a 40 per cent pay hike and a move to Singapore might be worth considering.

Be prepared to bargain

There’s always horse-trading to be done, particularly around your leaving date. So come up with a list of bargaining chips you can bring to the table. For instance, if your boss wants you to work your full notice period, you might counter, “But I have five weeks untaken holiday” or “If I guarantee to deliver these projects, can I go two weeks early?”

Don’t leave a mess

You do not want to remembered as the guy who left three projects unfinished and problems which are still being discovered six months later. So tie up any loose ends and complete any admin jobs. If possible, hand over smoothly to your successor smoothly and help them settle in. Doing this will mean that you’re remembered well – and who knows where your colleagues will be in five years.

Have drinks

Everyone likes a party. So, on your final Friday, take your team, your boss and anyone else you’ve worked with down to the pub. The last thing you do should be to have a great leaving do.

BEAR GRYLLS ON WHY YOU ALWAYS NEED A FRESH CHALLENGE

When I was a young man, my grandfather gave me some good advice. It's hard enough in life, he said, to get where you want to be even when you're crystal clear where that place is. It's near impossible to get there if you don't know where you're going.

He was so right. Humans are like sailing ships. If you take the rudder off a sailing ship, it doesn't perform well. The sails flap about, the ship can't build up any speed and it goes nowhere. But if you put a rudder on it and turn it towards the breeze, things are very different. The sails fill up. Everything goes taut. There might be a bit of strain, but suddenly there's also direction and speed.

We're the same, and challenges are our rudder. Without a challenge, we're at the mercy of other forces. We get saggy and drift around, and often we even get blown backwards. Wherever we end up, it's rarely anywhere meaningful.

As humans, we perform best when we have a focus. I see it all the time in the wild. The storms, the struggles and the steep mountains always bring out the best in people. Yes, there might be some pain and blisters and hurting, but like the struggle, they develop us. And, as is so often the case, what's true in the wild is true in many other arenas.

These challenges don't have to be world changing. You only have to look at my show The Island With Bear Grylls to see that. It is so tempting for the contestants to simply lie there exhausted and do nothing, especially when they're tired, starving and dehydrated. When you're dealing with life or death, however, the only way to survive is to set yourself goals, no matter how small. It might just be building a roof for the shelter or collecting firewood. But by managing these bite-sized challenges, you eventually arrive somewhere meaningful and that's how you move from surviving to thriving.

I've written before in this column about regarding failure as a stepping stone to success. It's worth repeating in this context because accepting life as a challenge means accepting the possibility of failure. But remember: the only time we really fail is when we stop trying. We need to embrace failure and keep out of our comfort zone - or comfort pit, as I prefer to call it. The ride will be bumpy - if it's not, your challenge isn't significant enough - but the best shock absorber on a bumpy road is a good sense of humour and a bloody-minded resolve to keep going.

We run a series of adventure races and it's amazing to see how people love to get out at the weekend and do something physical, muddy and challenging - me included. It pushes us, shocks us, scares us but ultimately leaves us empowered, proud, laughing and tired. To me, it's proof positive that people like to have obstacles to conquer - but not just physical challenges. These principles cover so much of life. In your relationships, in your work, in your studies, in all these arenas: aim high, accept that it's not going to be easy, relish the struggle and go for it. Blaze a trail towards those obstacles, and remember: if you've set yourself a real challenge, and you're doing it right, there should only be one path, and that's the one behind you.

WHY SAM ALLARDYCE WILL MAKE A FANTASTIC ENGLAND MANAGER

Sam Allardyce has just been confirmed as the new England manager. Think about that for a minute: Big Sam. England manager. Our immediate reaction? Probably the same as yours: lots of swearing. But once we had stopped shaking our heads, we slowly came to realise that Big Sam may be just what England need.
There is a theory with England that our expectations have always exceeded our talent. For the most part, this is true. We just can't help ourselves. However, the notion our current England team is "not good enough" is ridiculous. We may not have the world’s finest footballers, but our squad is still full of Premier League winners and Champions League contenders. Not part-time plumbers. If the right man is in charge, there is no reason why we shouldn’t challenge at major tournaments. After all, the best teams don’t always win, do they?
Take Portugal at Euro 2016: a well-managed, well-organised team with one superstar player. But even with Ronaldo, Portugal failed to win a game in 90 minutes until the semi-final – proof, surely, they are nothing special. In fact, you could argue that player-for-player Portugal are not that much better than England. And yet they lifted the trophy while we returned home shame-faced like scolded children.
So why do we always fail to deliver? Obviously, the players are in part responsible but, in the end, the blame lies with the boss. It has to. As England manager, you must be able to get the best out of the team. Otherwise, why are you there? The best players in the country don’t need coaching; they just need guiding into their roles and responsibilities. Tell them what you expect, teach them your system, and then encourage them to perform. That’s it. That is your job.
Not since Terry Venables have England had a manager able to bring out the best in the national side. And it’s no coincidence that England have not reached a semi-final since Euro '96 when Venables was in charge. If we have learned one thing from Euro 2016, it is this: if you can get the players to believe in what you are trying to achieve then anything is possible. AskWales boss Chris Coleman or the dynamic duo in charge of Iceland.
England need to go back to basics with the next manager. No bells. No whistles. Just good old-fashioned management skills. We need someone to get in the ear of players, to rattle them when required. Someone with a firm but fair hand, who will galvanise the squad and, at the same time, inspire them as individuals. In short: a proper football manager.
Step forward Big Sam.
A man who has proved time and time again he can get players to perform. A man who has built a career on the strength of this priceless talent. The Sam Allardyce CV is littered with examples of him making the best out of a bad situation. That is what he does. He has never spent huge money on transfers and yet he has always, given the chance, taken teams forward.

THERESA MAY'S CABINET WILL HELP US MOVE ON FROM BREXIT

Theresa May has taken little time to assert her authority over British politics, implementing sweeping changes to the Conservative Party’s top team. Some genuine surprises have emerged, as we begin to see Mrs May’s approach to leadership. Her first cabinet shows her to be decisive, unafraid of major change, and determined to unify the Conservative Party at the very top of UK politics. Here are some of the big changes:

The chancellor

George Osborne, the architect of David Cameron’s reforms and a key strategist behind the Conservatives’ return to government is out of the Treasury. After years of implementing austerity and making the case for Remain, George Osborne is perhaps too closely linked to the past, and too divisive for a unifying Conservative leadership. Stepping into his department is the former foreign Secretary Philip Hammond, one of the safest pairs of hands in government, and a man who eschews the spotlight. There will be no emergency budget, not dramatic change of course. This is Theresa May putting one of the Conservative Party’s strongest political operators out to pasture with his old boss, but after the EU referendum George Osborne may appreciate a holiday.

Foreign secretary

Cripes! Boris Johnson, former GQ motoring correspondent and notorious champion of the Brexit campaign has been installed in the Foreign & Commonwealth Office. The only man in the cabinet who has had to apologise to the people of Papua New Guinea, aside from his gaffes Boris Johnson showed ambassadorial flair as London Mayor during the 2012 Olympics. However good his proficiency in French and German, this move isn’t about Boris Johnson the charming diplomat: Boris in the FCO means one thing, Theresa May’s confidence in healing the Conservative Party from the top down. The Foreign Office is one of the great prizes in UK politics, and it has been gifted to the standard bearer of the eurosceptic movement. This will mollify those who preferred Andrea Leadsom’s bid for Downing Street. More than that, it places Boris Johnson in a pivotal role in Britain’s post-Brexit future. Foreign Secretaries have a habit of "going native" in their departments, as the urbane sophisticates of the Foreign Office mould them to the department’s worldview. Boris has always held his opinions lightly, and this move may tame him, and in so doing tame his acolytes and soften the Brexiters up for an acceptable compromise on our relationship with the EU.

Gove out

Knifer Gove is on his uppers, having failed to kill the king. Few would have predicted that Michael Gove would come off so badly from Brexit victory. Just yesterday it seemed likely that Mrs May might consider it safer to keep Michael Gove inside the tent where she can keep both eyes on him, but he has been relegated to the back benches. Theresa May’s calculation is surely that having promoted Boris Johnson to such a senior post, there is no need to provide any further sop to the Brexiters. The prospect of Sarah Vine implementing Brexit has been avoided, and any idea of Michael Gove as the Frank Underwood of British politics has been abandoned.

Jobs for Brexiters

Gove’s departure doesn’t mean that Theresa May isn’t committed to unity across the cabinet. She’s created two new jobs for prominent Brexiters. This is the Conservative Party’s opportunity to heal on the issue that most divides it, and Theresa May is grabbing the chance with both hands. Gone from his job overseeing Brexit for about five minutes is Oliver Letwin, and in his stead are two key new jobs for securing Britain’s economic and diplomatic future. The Secretary of State for International Trade is prominent Brexiter and failed leadership candidate Liam Fox who quickly came out in support of Theresa May, and the shiny, brand new post of Secretary of State for Exiting the EU is being filled by David Davis who challenged David Cameron for the leadership and had a messy relationship with Cameron throughout his time in office.

The small clique who ran government in David Cameron’s time have gone. We haven’t seen the end of the Etonians thanks to Boris Johnson, but Justine Greening becomes the first Education Secretary in our history to be educated at a comprehensive school rather than privately. These are big changes, seismic in terms of the Conservative Party’s recent history. David Davis and Liam Fox were often outspoken opponents of Cameron, and Boris Johnson became his political assassin. The return to grace of these figures shows May’s determination to bring the Conservatives back together, and to finally move both her colleagues and the country on from arguing over the European Union.

KELLY ROHRBACH SIZZLES IN BARELY-THERE BIKINI

Kelly Rohrbach on breaking into Hollywood

“I googled ‘top ten talent agencies. I just picked one, went there and got signed. I was like ‘Hey, I’d like an agent, would you like to be my agent? ‘ And they were like, ‘That’s not really how this works…but uh, sure.’"

Kelly Rohrbach on playing CJ in Baywatch

“I love unlikeable characters. I find them fascinating. The world is uncomfortable with a really-ugly-on-the-inside woman. So uncomfortable. I that that’s funny.”

Kelly Rohrbach on handling the press on set

“I was like ‘God, I just wanna eat a bag of Doritos but there’s paparazzi everywhere, f*** it! It stunk because there was no privacy.

"My suit was that neoprene scuba gear material so it really rides up. They would use glue and tape it to my bum so it wouldn’t make a wedgie wrinkly. Everyday the paparazzi would shoot the costume designers doing the glue and there would be a picture of somebody with a brush, putting Elmer’s glue on my bum. I’m like, Guys I don’t think this is gonna get a lot of clicks. I am not famous."

INTERVIEW WITH MODEL MELISSA CUC

Model Melissa Cuc may be from a small town in the Black Forest, but the sandy blond stunner has left her mark on nearly every corner of the globe—North Pole not included. And whether she's chilling out on a Manhattan rooftop, strolling the high fashion streets of Milan, partying at Coachella, or soaking up the sun's warmth on some faraway beach, Cuc brings her adventurous spirit and easy-going smile to every situation. Her Insta-feed is packed with sunny beaches, relaxing "summer in the city" scapes, and a ton of bikinis—just the thing you want to see during some afternoon social media escapism. We caught up with her in New York for a quick chat, you can catch up with her wherever you are by simply pressing follow.

Where are you right now? I'm at a casting right now for Marie Claire.

Where did you grow up? I grew up in south of Germany in a little town near Stuttgart. It's in the Black Forest. It's very cute and picturesque.

If you weren’t a model, what career would you pursue? As I'm from a doctor's family and my parents, my brother and even his wife are all in medicine. So, I'd probably go that way as well. I'm interested in dermatology and would go in the direction of cosmetics.

What is your mantra? (If you don't have one, make one up. We'll wait.) My Mantra is: I carry the sun in my heart. It means that you make yourself super happy with that and not only that but you spread the light you have inside of you also to the outside and share it with the world.

Where have you never been but want to go? I've never been in the jungle of Papua New Guinea. I'm a wild spirit. My sign is an aries so i love adventure and new things. The jungle would be something super inspiring for me to see. Another place I'd like to see is the North Pole which is another extreme but such an adventure as well and I actually hate the cold but I would love to see the sky colors of the North Pole when it shows its beauty at night. That must be fascinating.

Do you read the comments? Sometimes I read the comments sometimes not. It depends if its something negative I stop because I don't need negative energy around me. Most of the people are super sweet though.

What is the craziest thing you’ve done on a shoot? The craziest thing I've done on a shoot was being the whole day in ice cold water in the middle of the winter in Australia (it can get really cold there). We were shooting a fitness commercial at the Bondi Iceberg Club and they had to heat me up in a steam room every few minutes. It was also the most beautiful experience as well as we shot very early in the morning and the pool nearly connects with the ocean and suddenly we saw dolphins jumping out the waves super close to us.

How do you spend your time off? When I have time off I looove to sleep for a very long time. And then I usually work out with my best friend (because I don't like working out alone). I cant wait to see my family and friends when I have free time. I would pack them all in a car and go to the beach or do a bbq in the park and enjoy the time together. I love being outside with them!

What is your most prized possession? My most prized possession is definitely my family. I'm super close to every single one of them we have a great connection. My dad, mom and brother are like my best friends to me.

SHE WAS NEVER TAUGHT “I CAN’T” AND APPLIED THAT TO BECOMING A MOTHER

The first “four letter word” that I remember being taught not to use was “CAN’T.” The options were to ask for help or to learn how to accomplish whatever it was that caused me to use that four letter word. Parents and grandparents encouraged me to be confident and independent. Just like the little engine that could, I could accomplish anything I set my mind to. That four letter word was not needed in my vocabulary.

From a very early age, my mom entered me in pageants like a traditional southern belle. She and the women in my family taught me that beauty is not judged by outward appearance but reflects inner character. Respect for others and being true to myself were of utmost importance to project beauty. As I grew older, pageants dwindled and sports took over. Through the support of my family, I was allowed to pursue any sport that piqued my interest: softball, soccer, basketball, and volleyball consumed every night of the week and most weekends of my youth through college. No matter the competition, the same projection of inner character applied. My primary opponent was myself and the internal standards I set to achieve my maximum capabilities. To me, beauty was projected through presenting my best inner self and proving my abilities through constant improvement.

My family’s encouragement to pursue life’s possibilities and explore adventures fostered a since of confident independence and determination that I treasure as a part of my character. This confident independence also yields stubborn ignorance. In February 2008, I was presented with a proposition to share future adventures and discover new possibilities with someone who pushed me to dream bigger and achieve more. My stubborn ignorance feared this challenge to my independence, but Jeremy inspired me to redefine my own expectations and continue exploring life’s adventures together with him. He reshaped my perspective of beauty because of what he saw in me and for our future together.

Fast forward 5 years and many adventures later we ask, “Is there a “right time” to start a family?” We approached this idea with a nonchalant, “If it happens, it happens,” mindset and no pressure to make it happen. The thought of pregnancy always seemed a bit unnatural to me. I perceived it as an awkward state of existence with medically imposed limits, mental and emotional vulnerability, and lack of control that renders its subjects fragile and dependent hosts to delicate mini-humans. I never imagined not having kids – I just couldn’t picture myself as being pregnant. Limiting my activities seemed detrimental to my core being because those are times I feel most confident and beautiful.

Throughout the first trimester and early second trimester I snowboarded, played volleyball and softball, and continued yoga with minimal modifications. I was in a bit of denial and refused to tell anyone other than close family and friends I was pregnant out of fear that I would be perceived differently. Slowly, I began to notice subtle differences in my reflection and how my body moved. My family and friends continued to encourage me without treating me differently. Jeremy was a motivator to push me when I needed it and a mediator to calm my inner fear of inactivity when I needed to rest. Little flutters, pokes, and jabs in my belly increased my awareness of the life that was forming in me and I began to accept limitations.

I’ve always considered that the only limits on life’s journey are self-imposed. Out of discernment, that haunting four letter word “CAN’T” has been minimally introduced throughout the past 36 weeks. These new challenges inspire a sense of curiosity and discovery. However, when my personal control is limited, internal grace is required that I fear is outside my capability. Physical strength, mental determination, and emotional confidence are the source of the beauty that I possess. Patience and situational flexibility require a level of mental and emotional control that I have not achieved. My goal is to embrace this challenge with a new perspective on beauty.

I accept and now appreciate that pregnancy has changed me – physically, mentally, and emotionally – for the better. This body has sustained and nurtured a new life. This mind has grasped a new understanding. This heart has established a connection with a new life that will last forever. The traits of beauty that I so ruggedly attempted to define greatly exceed the limits of my understanding. True beauty extends beyond our bodies and our minds; it is more than our character traits and does not need our pride for it cannot be owned or achieved. It is ever present and reflected in all creation to be admired and shared. -Danielle Smith