Steel-vs-concrete and timber

1. 1. 1 ADVANTAGES AND DISADVANTAGES OF STEEL AS A STRUCTURALDESIGN MATERIAL The following advantages in general may be credited to steel as a structural design material: 1. High strength/weight ratio. Steel has a high strength/weight ratio. Thus, the dead weight of steel structures is relatively small. This property makes steel a very attractive structural material for a. High-rise buildings b. Long-span bridges c. Structures located on soft ground d. Structures located in highly seismic areas where forces acting on the structure due to an earthquake are in general proportional to the weight of the structure. 2. Ductility. As discussed in the previous section, steel can undergo large plastic deformation before failure, thus providing large reserve strength. This property is referred to as ductility. Properly designed steel structures can have high ductility, which is an important characteristic for resisting shock loading such as blasts or earthquakes. A ductile structure has energy- absorbing capacity and will not incur sudden failure. It usually shows large visible deflections before failure or collapse. 3. Predictable material properties. Properties of steel can be predicted with a high degree of certainty. Steel in fact shows elastic behavior up to a relatively high and usually well-defined stress level. Also, in contrast to reinforced concrete, steel properties do not change considerably with time. 4. Speed of erection. Steel structures can be erected quite rapidly. This normally results in quicker economic payoff. 5. Quality of construction. Steel structures can be built with high-quality workmanship and narrow tolerances. 6. Ease of repair. Steel structures in general can be repaired quickly and easily. 7. Adaptation of prefabrication. Steel is highly suitable for prefabrication and mass production. 8. Repetitive use. Steel can be reused after a structure is disassembled. 9. Expanding existing structures. Steel buildings can be easily expanded by adding new bays or wings. Steel bridges may be widened. 10. Fatigue strength. Steel structures have relatively good fatigue strength.
2. 2. 2 DISADVANTAGESOF STEEL 1. General cost. Steel structures may be more costly than other types of structures. 2. Fireproofing. The strength of steel is reduced substantially when heated at temperatures commonly observed in building fires. Also, steel conducts and transmits heat from a burning portion of the building quite fast. Consequently, steel frames in buildings must have adequate fireproofing. 3. Maintenance. Steel structures exposed to air and water, such as bridges, are susceptible to corrosion and should be painted regularly. Application of weathering and corrosion-resistant steels may eliminate this problem. 4. Susceptibility to buckling. Due to high strength/weight ratio, steel compression members are in general more slender and consequently more susceptible to buckling than, say, reinforced concrete compression members. As a result, considerable materials may have to be used just to improve the buckling resistance of slender steel compression members. Advantages of Reinforced Concrete 1) Reinforced concrete has a high compressive strength compared to other building materials. 2) Due to the provided reinforcement, reinforced concrete can also withstand a good amount tensile stress. 3) Fire and weather resistance of reinforced concrete is fair. 4) The reinforced concrete building system is more durable than any other building system. 5) Reinforced concrete,as a fluid material in the beginning, can be economically molded into a nearly limitless range of shapes. 6) The maintenance cost of reinforced concrete is very low. 7) In structure like footings, dams, piers etc. reinforced concrete is the most economical construction material. 8) It acts like a rigid member with minimum deflection. 9) As reinforced concrete can be molded to any shape required, it is widely used in precast structural components. It yields rigid members with minimum apparent deflection. 10) Compared to the use of steelin structure, reinforced concrete requires less skilled labor for the erection of structure. Disadvantages of Reinforced Concrete 1. The tensile strength of reinforced concrete is about one-tenth of its compressive strength. 2. The main steps of using reinforced concrete are mixing, casting, and curing. All of this affects the final strength. 3. The cost of the forms used for casting RC is relatively higher. 4. For multistoried building the rcc column section for is larger than steel section as the compressive strength is lower in the case of RCC. 5. Shrinkage causes crack development and strength loss.
3. 3. 3 Advantages and disadvantages of Timber structures: INTRODUCTION Wood is an organic, hygroscopic and anisotropic material. Its thermal, acoustic, electrical, mechanical, aesthetic, working, etc. properties are very suitable to use it is possible to build a comfortable house using only wooden products. With other materials, it is almost impossible. But wood has some disadvantages too. Following is some very short information about this subject. Thermal Properties: Wood does not practically expand against heat. On the contrary, by the effect of heat, it dries out and gains strength. The only time wood expands a little is when the humidity level is below 0%, and this is only scientifically significant. In practice, the humidity level of wood does not drop under 5% even in the driest climate. The coefficient of thermal conductivity of the wood is very low. Specific heat of wood is high. Wood is 400 times better as a thermal insulator than steel and 14 times better than concrete. In solid form, wood also has significant thermal mass properties, retaining heat from the day and releasing it at night. Wood also acts as a humidity regulator, absorbing moisture when humid and desorbing moisture when the air is dry. Acoustic Properties: Sound isolation is based on the mass of the surface. Wood, as a light material, is not very perfect for sound isolation; but it is ideal for sound absorption. Wood prevents echo and noise by absorbing sound. For this reason it is extensively used in concert halls. Electrical Properties: Resistance to electrical current of a completely dry wood is equal to that of phenol formaldehyde. An oven dried wood is a very good electrical insulator. To some extent air dried wood is the same. Unfortunately electrical resistance of wood is lowered by increasing the moisture content. The resistance of wood saturated with water. Static electricity that is dangerous for human health is not observed in wood unlike metal, plastic and other materials. For this reason wood is preferred as a healthy material. Mechanical Properties: Although wood is a light material, its strength is quite high. For instance, while the tensile strength of wood with 0.6/cm3 specific gravity is 100 N/mm2, the tensile strength of steel with 7.89/cm3 specific gravity is 500 N/mm2. Dividing tensile strength by specific gravity gives the breaking length and quality of material. This figure means the breaking length of the material, when hung as a result of its own weight. While the breaking length of steel is used for construction is 5.4 km, chrome mobile steel is 6.8 km, hardened bow steel is 17.5 km, breaking
4. 4. 4 length of spruce wood is 19.8 km, and laminated wood made of beech is 28.3 km. For this kind of properties, wood and laminated wood is used in wide-gap constructions like health centers and sport halls. Aesthetic Properties: Wood is a decorative material when considered as an aesthetic material. Each tree has its own color, design and smell the design of a tree does change according to the way it is sliced. It is possible to find different wooden materials according to color and design preference. It can be painted to darker colors of varnished, and can be given bright or mat touches. Oxidation Properties: Although wood has oxidation characteristics in some way, it is not the kind of oxidation seen in metals. Metals get rust, wood doesn’t. For such characteristics, use of wood is preferred to avoid rust when necessary. Working Properties: It is easy to repair and maintain wood. While old woods can be renewed by special touches other materials are highly difficult and costly to maintain and to repair. Therefore they are usually disposed of. Variation: There are more than 5000 kinds of woods in the world. Their specific gravity, macroscopic and microscopic structures are different. Accordingly, their physical, thermal, acoustic, electrical and mechanical properties are also different. Because of this variety, it is possible to find wood suitable for needs. For instance, for heat isolation and sound absorption woods in lightweight are used. Similarly, heavy ones are used for construction purposes. DISADVANTAGESOF WOOD Shrinkage and Swelling of Wood: Wood is a hygroscopic material. This means that it will adsorb surrounding condensable vapors and loses moisture to air below the fiber saturation point. Deterioration of Wood: The agents causing the deterioration and destruction of wood fall into two categories: Biotic (biological) and a biotic (non-biological). Biotic agents include decay and mold fungi, bacteria and insects. Abiotic agents include sun, wind, water, certain chemicals and fire. Biotic Deterioration of Wood: Woods are organic goods. Like any organic good, wood is a nutritional product for some plants and animals. Humans cannot digest cellulose and the other fiber ingredients of wood, but some
5. 5. 5 fungi and insects can digest it, and use it as a nutritional product. Insects drill holes and drive lines into wood. Even more dangerously, fungi cause the wood to decay partially and even completely. Biological deterioration of wood due to attack by decay fungi, wood boring insects and marine borers during its processing and in service has technical and economical importance. Insects: Insects are only second to decay fungi in the economic loss they cause to lumber and wood in service. Insects can be separated into four categories: Termites, powder post beetles, carpenter ants and marine borers. Carpenter ants Carpenter ants do not feed on wood. They tunnel through the wood and create shelter. They attract most often wood in ground contact or wood that is intermittently wetted. Carpenter bees They cause damage primarily to unpainted wood by creating large tunnel in order to lay eggs. Marine borers They attack and can rapidly destroy wood in salt water and brackish water. Comparison Steel Vs Concrete Steel Concrete Safety : Experts acknowledge that steel can soften and melt with exposure to extremely high temperatures. However, with the addition of passive fire protection, such as spray-on fireproofing, buildings built of structural steel can sustain greater temperatures and, therefore, provide additional safety. Concrete is safer. The building’s core (where elevators, stairs, and power systems are located) will be encased in 2-foot-thick concrete for protection in the event of a fire or terrorist attack. Moreover, it can endure very high temperatures from fire for a long time without loss of structural integrity. Concrete requires no additional fireproofing treatments to meet stringent fire codes, and performs well during both natural and manmade disasters. COST Initially the cost of steel structures is greater than the Reinforced concrete structures because the section of steel are very much The cost of ready-mix concrete remains relatively stable, and even the increase in steel has had a minimal effect on reinforced concrete building projects.
6. 6. 6 expensive, moreover they are available in certain areas which also increase transport charges. Cost of steel structures can be balanced by durability of building i.e. increase in life of building. Concrete prices remain very steady despite the fluctuating and substantial increases in other building material prices. MATERIAL AVAILABILITY . Availability of steel now days marked the steel industries around the world. Steel is mostly available in mega cities where easily can be placed to construction site but it can’t be easily available at different location. Availability also affects the cost of project, less availability increase the cost of project. Concrete and its ingredients are easily available in any native area as compare to Steel. Moreover there are many industries which make ready mix concrete and its ingredient like cement which can made available easily. Its unavailability effect very less on the project cost as compare to steel. CONSTRUCTION SCHEDULING Construction schedule of steel structures is more faster than RCC one because steel members are require to fasten in their position which take very less time and can easily be done with skilled labor or by fasten machines. Construction of RCC structures require more time than Steel structures because; while placing of concrete require to built its formwork first then placing is done. After placing it has to be cured for certain period of time which makes its construction work very slow than steel structures. DESIGN POSSIBILITIES : Steel has the highest strength-to- weight ratio of any construction material. And with new construction methods, steel buildings remain a popular choice for office and multifamily developers. Use of girder slab, staggered truss, and castellated beam construction enables lower floor-to-floor heights than typically expected in structural steel buildings. Steel can accomplish extremely long spans in structures [and] very open-bay footprints without intermediate columns. It’s a very flexible material in terms of different ways to address design requirements. Concrete buildings are taking many different shapes. In addition to the unique aesthetics achieved with concrete construction, these buildings offer some very real space advantages. Public and private developers should also realize that using cast-in-place reinforced concrete to frame a high- rise office building would yield more rentable space because of lower floor- to-floor heights. With proper engineering, concrete building can also offer uninterrupted floor plates.
7. 7. 7 Steel Vs Timber Steel Timber Thermal The coefficient of expansion of steel is very high as compare to wood so they cause failure of structures when increases. Failure may occur due to deflection structural member which are subjected to high temperature. The coefficient of expansion of wood is very low i.e. it does not provide increase in length when temperature is raised so this may provide safety to structures and make to cool enough as compare to steel. However contraction may be danger full to timber structures because below 0 C its starts contract rapidly. Acoustics Steel structures may produce sound i.e. echo because they have less properties of absorption of sound waves so sound proof material may be used in these structures. Timber don’t reflect sound waves rather it has greater intensity to absorb sound waves so no need of providing sound proof materials in buildings which reduce cost . Cost Steel structures are very much costly than the timber structures because of their metallic behavior and used for high structural variations such as loads, span and strength. The cost of timber structures is very low because these structures are design for low loads, strength and span. Durability Steel structures are more durable than timber because these structures got extra strength which against natural agents such as wind , rain, earthquake etc. the life time steel structures may be up to 50 years Timber structures are less durable than steel structures because they have properties to against natural phenomenon. Life time may be up to 15 to 20 years. Deterioration Steel structures are liable to be corroded this may reduce life span but if steel coated with paints then corrosion is reduced at great extent. Timber deteriorates more than steel because termites badly affect the timber which makes tunnel through it and make it weak enough. It can be reduced by painting. Varieties Varieties of steel is limited, they can be made variable by industrial agents i.e. by looking adding different metals, alloys etc which may get its variation. More than 5000 kinds of wood are available in the world with different eternal structures and properties. So they can be used in engineering for various purpose
8. 8. 8 Classification of Loads Gravity loads: Loads which acts in the direction of gravity i.e. towards the centre of earth. Gravity loads include dead load, live load whose effect is transfer to foundation and direction of force is vertical downward. Dead Load: Gravity loads of constant magnitude and fixed position that act permanetaly on the structure. These loads consist of self weight of structure (weight of Beam, column slabs and struts etc) and equipment permanently attached to structures such as Furniture load, home accessories load etc. Examples: Materials Dead load lb/ft3 Dead load KN/m3 Aluminum 170 26.7 Plain concrete 144 22.6 Reinforced concrete 150 23.6 Steel 490 77 Brick 120 18.9 plywood 36 5.7 Loads garvity loads Dead load live load Lateral loads Earthquake load Wind load lateral Pressure
9. 9. 9 Live Loads: the gravity load which vary both in magnitude and location. They may be caused by the weights of objects temporarily placed on a structure, moving vehicle or natural forces. Usually these provide additional protection to deflection or sudden overloads .the magnitude of live load is usually specifies in building codes. They are calculated as pounds per sq:inch or KN/m2. Occupancy or use Live Load lb/ft2 Live Load kN/m Assembly areas and theaters a) Fixed seats b) Movable c) Garages 60 100 50 2.87 4.97 2.40 Office buildings a)Lobbies b)offices 100 50 4.79 2.40 Storage Ware Houses a)Light b)Heavy 125 250 6 11.97 Residential a) Dwellings b) Public rooms 40 100 1.92 4.79 Highway Bridge loads: this is gravity load in live load on bridges spans are those due to traffic, movement of heavy vehicle loading encountered is that caused by a series of trucks. Specification for tracks on highway bridges is given by LRFD bridge specification introduced by AASHTO. For two axle trucks theses loads are designated with an H.Hseries of Truck weighs 10 to 20 tons. Highway bridges are designed by two axle truck and one axle semitrailer which is designated as HS. Impact Loads: Moving vehicle may bounce or sides way as they move over bridge, and therefore they impart an impact to the deck. The percentage increase of the live loads due to impact is called impact factor I. AASHTO specifies impact factor as I=50/L+125 where L is length in feet subject to live load Snow Load: the load of snow on the structure is known as snow load. This load is considered in the areas where snow fall at regular .these loads increase the dead load of structures , if it stag on structure especially roof of less slope ;this will cause dampness on roof and may water penetrate in the roof which disturb bond between concrete and steel.
10. 10. 10 Lateral Loads: loads which act horizontal to structures are known as lateral loads. Earthquake Loads: when two layer of earth or plates of earth strikes or slides with each other, they released certain energy in form of waves which attack horizontal to structures .this type of loads are known as earthquake loads. These loadings result from the structure’s distortion caused by ground motion and lateral resistance to structures. Effects Earthquake loading depends upon amount and ground acceleration, mass and stiffness of structures, intensity of earthquake waves and bearing capacity of soil etc. Earthquake load can be calculated by EQ=ZIKCSW Wind loads: when structure blocks the flow of wind, the wind’s kinetic energy is converted into potential energy of pressure, which causes a wind loading. The effect of wind load on a structure depends upon density, velocity of air, angle of incidence, shape and stiffness of structure and roughness of its surface. Wind load or wind pressure on structure q=1/2e V2 e=Density of air and v is velocity of air Hydrostatic and soil pressure: when structures are used to retain water, soil, or granular materials, the pressure developed by these loadings becomes an important criterion for their design. Examples of such types of structures are Tanks, dams, ships, bulkheads and retaining walls. Here laws of hydrostatics and soil mechanics are applied to define the intensity of loadings on structures. Importance of considerations of load in the analysis and Designof structures: Loads play very important role in the designs of buildings; all structures are designed accordingly. At the first stage analysis is done for specific project through which we come to know loads criteria on buildings so that design work may proceed according to load conditions. All kinds of loads are considered while designing any project if any load is missed that may cause of failure. Before going to layout of buildings Dead load, live load and Lateral force to structure are mentioned .it is worth to note that project cost will be increased according to load conditions ;an area where earthquake are more ,than more elastic materials foundations is selected which increase cost of project. More ever loads lead to failure of design if all aspect of loading to structure is not properly calculated .Thus meanwhile we can say that Loads plays backbone role in designs of civil engineering project which may result to success of project or failure of project if bad designing is done.
11. 11. 11 Importance of Earthquake load consideration in Design of different Structures: Earthquake is a natural phenomenon that can be a huge threat for any building that is not designed and constructed properly to withstand it. It causes thousands of lives to be lost and huge amounts of property damages in the world every year. The most destructive earthquakes are caused by seismic waves that reach to the earth surface at areas where man-made structures are located. When seismic energy reaches the ground surface, it creates a strong ground motion, which is generally measured by maximum ground acceleration. Strong ground motion is also the primary cause of damage to the soil base upon which the community must rebuild. Therefore, the only way to prevent structural damage against a seismic loading in earthquake areas is through proper design and construction. For that purpose, it is important to sufficiently understand seismic activity, dynamic effect and related building response. The dynamic response of a building against an earthquake vibration is an important structural aspect which directly affects the structural resistance and consequently the hazard level. Not only the direct member displacements and member strength must be considered in structural analysis, but also second order effects caused by large displacements due to cyclic loading. - Earthquake damages on the buildings In order to design an earthquake resistant steel building, engineers can choose different methods and structural components capable to withstand lateral loads. These structural elements can be: shear walls, concentrically or eccentrically braced frames, moment resisting frames, diaphragms, truss systems and other similar systems. The determination of an appropriate earth resisting system also is dependent upon the building design's architectural concept. Therefore, the designer responsible for making an earthquake resistant building must develop a comprehensive structural system that will address the requirements of earthquake safety, building cost, building use, and importantly the architectural design.
12. 12. 12 There are essentially two structural systems used to resist horizontal seismic actions: Braced structural frames (BSF) or truss bracing. Moment resisting frames (MRF) or simple frames. Additionally, diaphragms and shear walls are considered with these structure systems. Diaphragms are horizontal resistance elements, generally floors and roofs that transfer the lateral forces between the vertical resistance elements (shear walls or frames). Basically, a diaphragm acts as a horizontal I-beam. That is, the diaphragm itself acts as the web of the beam and its edges act as flanges. Shear walls are vertical walls that are designed to receive lateral forces from diaphragms and transmit them to the ground. The forces in these walls are predominantly shear forces in which the fibers within the wall try to slide past one another. Braced Structural Frames Braced frames develop their resistance to lateral forces by the bracing action of diagonal members. The braces induce forces in the associated beams and columns so that all work together like a truss, with all members subjected to stresses that are primarily axial. 2 Moment Resisting Frames when seismic resistance is provided by moment resistant frames, lateral forces are resisted primarily by the joints between columns and beams. These joints become highly stressed and the details of their construction are very important. Moment frames use, as a last-resort resistance strategy, the energy absorption obtained by permanent deformation of the structure prior to ultimate failure. For this reason, moment resistant frames generally are steel structures with bolts or welded joints in which the natural ductility of the material advantageous. However, properly reinforced concrete frames that contain a large amount of steel reinforcing are also effective as ductile frames. They will distort and retain resistance capacity prior to failure and will not fail in a brittle manner Conclusion: As we observe from above discussion that different structures or structural component require different construction methods to bear lateral force .Generally following consideration is taken to reduced Earthquake loads 1) Floating foundations are made to resist earthquake loads. 2) Elastic materials are used in foundation and other structural component which when subjected to earthquake loading will deformation elastically; after earthquake forces it gain its position.
13. 13. 13 3) Shear walls are constructed in front of important structures which resist Lateral forces. 4) Flexible RCC foundations can be constructed. Earthquake Equations EQ=ZIKCSW This is American standard (Unified Building code) equation which is used to calculate earthquake load that may affect structure. Equation parameter: 1. Z=Earthquake zones This parameter indicates value of different zones of earth quake regions. Earth quake zone may be high, moderate, low. Its maximum value is 1 and minimum less than 1. 2. I=occupancy importance factor This factor need special care while designing of important buildings like Hospitals, Commercial malls, Land mark of cities, nuclear plants. For this purpose extra factor against earthquake loads are added which makes safety of structures. If this factor is neglected then disaster may brings many deaths and more hospitals may not be there for services of effected people because it may collapsed. Its range is (1.5 to 1). 3. K=Lateral Force coefficient This value indicates the index of lateral force or horizontal force to structures which is from earth quake. This value is greater in case of hydraulic structures in which tow lateral force may begin to act , one from earthquake and other due to lateral of water which is produced due to earthquake. RCC structures having water tank over it may be subjected to critical situations because due to earthquake partial dead load is converted into live which loads on structures. Range: 2 to 2.5. 4. S= bearing capacity of soil Bearing capacity of soil plays important role while transferring of loads on it through foundation. Soft soil is weak to bear loads than hard soil.
14. 14. 14 Soft soil absorb shock waves than hard soil so for soft soil strong foundation or more elastic foundations are provided in order to bear shock waves of earthquake and make structure safe enough Range is S=1.5(when Geotechnical data is not given) Its value can be reduced when Geotechnical data is studied for area in which project is to be constructed. 5. C=Fundamental Building Period The Value of this factor depends upon the time of earthquake waves subject to structure; greater the time of earthquake greater will be disaster for structures. Value of C depends upon mainly three factors Height, time and materials. More height, more time and bad materials make structure critical. 6. W=Weight of structure. Weighted structures are directly affected by earthquake load because more the loads more will destruction. When self weight of structure is increased this ultimately brings more loads to foundation which in result more destruction. Steel structures are light in weight than RCC so they are preferred on it. 2 V=CsW Where V=Total lateral force or shear base W=Dead load of building Cs=Seismic response coefficient Cs =1.2Cv/ RT2/3 < 2.5Ca/ R Cv and Ca are the seismic coefficient based on soil profile and on the effective peak velocity – related acceleration (Av) and effective peak acceleration (Aa). R denotes response modification factor. T represent fundamental period of vibration of the structure.

In July Nigerian FA president Amaju Pinnick hailed Sunday Oliseh as the Guardiola of Africa but enter 2016 and the novice coach has delivered little.

The 41-year-old, who has played for Ajax Amsterdam, Borussia Dortmund and Juventus in the past, was brought in to rejuvenate the Super Eagles, Nigeria’s national team, after Stephen Keshi’s disappointing reign. But Oliseh’s erratic behaviour (notably his infamous YouTube rant), lack of experience and disappointing results have cast a shadow over Nigeria’s footballing future.
What were your emotions when you were appointed as head coach of Nigeria?
I was delighted when I was appointed because very few players get the opportunity in their careers to captain Nigeria and to coach Nigeria. It’s a dream for a lot of captains. For me, it is good to have this opportunity.

If I was European and not African, I would have already coached a top club in Europe.

It was also emotional to come out and take the dugout against Tanzania, because it was the beginning of a new cycle for the national team and the coach. It was good that we came away with a positive result.
You have limited coaching experience, so did your appointment come as a surprise?
No, Nigerians know that if I was European and not African, I would have already coached a top club in Europe. I think the Nigerian FA chose me because they feel I am the most qualified for the job at the moment.

In your opening press conference you said you only wanted to select players from solid leagues?
I mean leagues that are very competitive and where the level of play is high: the German league, the English league, the Spanish League and any player who plays in the Champions League or in the Europa League. Those are high-level competitions. Our own local Nigerian league is also getting better and better.
Do these players have an easier route to the national team?
No, those are fast competitions but they still have to come to the national team and compete for their positions.

Possession-based football is my philosophy.

If you are doing well at club level, you will get invited and we get everyone together. Then, the best players will play for Nigeria.
Does that ultimately translate into the possession-based football that you are trying to instill into the Super Eagles?
No, possession-based football is my philosophy. My understanding is that to win the game you have to keep the ball but for a player to be able to execute that possession-based football, you must come from a league that is very competitive. You are quick in your thinking and in your playing.
Which identity do you envisage for Nigeria?
I want the Nigerian identity. That’s our style of football; football the way we know it – a game that is technical, pacy and with the capability of being aggressive. Football needs to be aggressive.
Is there a particular coach that inspires you?
No, the inspiration comes from how I played and from my own playing career. Don’t forget that I played for Ajax, Juventus and Dortmund. Those are clubs that all play and keep the ball. So it doesn’t come from one coach but from the way I see football myself.

Obi Mikel of Nigeria during the Orange AFCON, Morocco 2015 Final Round Qualifier match between South Africa and Nigeria at Cape Town Stadium on September 10, 2014 © Getty Images

What did the UEFA Pro Licence course teach you? I learnt that being a coach is totally different from being a player. I can’t tell you [in what sense] but it’s two different jobs. It has been an advantage to have been the captain of the Super Eagles, because you get a lot of particular experience that most players won’t get.
Looking at the A-team, Ambrose and Balogun played well in defence against Cameroon. Is that something you want to build on?
Well, it’s difficult to say that now. I was pleased with Ambrose and Balogun but they are all part of the team that we are building. They are definitely in our plans for the new Super Eagles in the future.
In midfield you bring the likes of Onazi and Igbun, is that a way of preventing the midfield collapses under Keshi?
No, I don’t want to be compared to anybody, because that’s unfair. I am not choosing my team based on the past or on what may have happened.

I try to work with the players to get the best out of them.

I am choosing my team based on what I think is best for Nigeria. That’s what I do. I use the players I have in the best way I can.
Mikel excelled against DRC and Cameroon but you didn’t field against Swaziland in Port Harcourt. Is he part of your long-term plans?
He is a very good player. You are not part of the Chelsea setup by mistake; you get there because you are good and have a lot of qualities. He sees and reads the game very well. I try to work with the players to get the best out of them. I select the players and they come to the national team. They have to fight for their position.
You seem to have set ideas about your team selection but did the Enyeama incident create instability in your squad?
No, that chapter is closed and the team has moved on. I expect [new captain] Musa to bring his experience from his club, his calm nature and his hunger to win. He has also been with the Super Eagles for a long time.

What are your reflections on the qualifiers against Swaziland?
It was very satisfying to win and to qualify [for the next round]. I was never in doubt [that we would qualify]. It’s difficult when the opponent sits deeps and that’s exactly what they did.They had one chance in the second leg. We had plenty of opportunities but for a long time we didn’t take our chances.
In which areas do you want your team to improve?
In every area – in the defense, in the midfield and in the attack. We have just started as a team; it’s normal.

It’s a crazy job and you don’t know what will happen.

In time I would like to have qualified for the African Cup of Nations and be further on our way to the World Cup in Russia. As I’ve said, we have just started.
In general Nigeria doesn’t produce the caliber of players of a Nwankwo Kanu or an Oliseh, how can this situation be turned around?
The most important step to return to greatness is to make the national team play good. That’s why I am trying to get Nigeria a style of play and to get out the best through this style. The Nigerian FA is trying to bring an awareness that there needs to be a certain style of play at youth level.
The senior team must continue o

How Snoring Can Seriously Damage Your Health

How Snoring Can Seriously Damage Your Health

The complex interaction of body parts that creates snoring is a recipe for disaster. A lot of people are not even aware of the fact that they are snoring or that this affects their quality of sleep. It also worsens as we age, meaning that one day you don’t have a problem and the next day you do. Snoring can even develop into full-on obstructive sleep apnea (OSA), which can cause anxiety and depression and lead to poor performance at work.
The air blockage caused by snoring also keeps air out of the lungs, and can send your body into suffocation mode. This panicked state releases endorphins and other chemicals that actually damage the body on a nightly basis.
The non-sleep you get with OSA makes you suffer all day long. You start feeling like a zombie (and you may look like one too.) You won’t realize your snoring was keeping you up, but you will feel like you aren’t quite there, you aren’t 100%.
Only the use of a jaw supporter to firmly hold the lower jaw in place can retrain the oral tissues to stay put. It may take some time, but snoring will stop and with it you gain the added health benefits of a proper rest.

Fairy-tale love is hard to find. Here are some tips for keeping your relationship healthy and happy.

One of the most common questions we hear is, "How do we make our relationship work?" The answers are complicated, varied, and after a while, start to sound like muddled platitudes. But these commonplace sayings get repeated because they work. With this in mind, we pulled together 12 cliches that, in fact, reveal simple, tried-and-true advice for having a healthy, happy relationship. Read on and let us know what you think:
1. Mind your manners. "Please," "thank you" and "you're welcome," can go a long way in helping your partner remember that you respect and love him and don't take him for granted.
2. Variety is the spice of life. Studies have shown that dullness can lead to dissatisfaction with a relationship. Trying something new can be as simple as visiting an unfamiliar restaurant or as grand as a backpacking trip through Sri Lanka. Discoveries you make together will keep you feeling close.
3. The couple that plays together, stays together. Find a sport or hobby that you both love (no, watching TV doesn't count) and make it a priority in your relationship. Camping, biking, building model trains. .. whatever it is, find something you enjoy doing together.
4. Fight right. In order to have productive arguments, keep these rules in mind: Don't call your spouse names. When things get really tough, take a break from the argument. Let the other person finish his/her sentences. Don't initiate a discussion when you're angry.
5. I'll scratch your back if you scratch mine. No one likes demands (unless you're in a BDSM role play) but everyone can appreciate a compromise. If you want your lover to do something and you're not sure he'll be agreeable, the quickest way to avoid a confrontation is to sweeten the deal. For example: "Sure, I'll watch Monday Night Football if you take me to see the next movie of my choice."
6. Two heads are better than one. Being in a relationship basically means you've made a merger; you've not only joined assets but inherited the other's problems as well. Rather than looking at his problems as merely his own, tackle them together. For example, if he's gaining weight, rather than pushing him to diet on his own, enroll in an exercise program together.
7. Distance makes the heart grow fonder. Maintain your own friendships and occasionally have a night out without your significant other. Doing things without your s.o. not only makes you miss him or her, it also keeps you sane. And in case the relationship doesn't work out, you'll still have your friends.
8. Sound it out. It other words: communicate! Talking out the tough subjects — money, religion, fidelity, raising kids —will not be the most fun you've had, but it'll be valuable.
9. Laughter is the best medicine. Learn to laugh at yourself and at silly mistakes. If he throws your $300 cashmere sweater in the dryer, laughing it off is better than getting angry in the long run. It's just a $300 cashmere sweater, not the end of the world.
10. Keep your eyes on the prize. Yes, he forgot your co-worker's name for the tenth time, but it probably doesn't mean he doesn't care about you. If you keep your perspective fixed on the goal — to be in a happy, functioning partnership — you're less likely to get tangled up in every minor annoyance. Remember, you both want the same thing.
11. Quitters never win. Find a ritual and keep it alive, no matter what. Whether it's always kissing each other good night, renewing your wedding vows every year, sleeping in as late as you want once a month or committing to having sex once a week, pick something that makes you both feel good and stick to it, even when you're tempted to skip.
12. When the going gets tough, the tough get going ... to therapy. Studies show that couples who seek counseling during rocky periods are more successful in resolving their issues than those who don't. Whether its from a religious figure, counselor or mental health professional, getting an expert to help sort out strife is as wise as forgoing self-installation and hiring a plumber to put in a new sink.

Relationship Help

Everyone’s relationship is unique, and people come together for many different reasons. But there are some things that good relationships have in common. Knowing the basic principles of healthy relationships helps keep them meaningful, fulfilling, and exciting in both happy times and sad:
What makes a healthy love relationship?

• Staying involved with each other. Some relationships get stuck in peaceful coexistence, but without truly relating to each other and working together. While it may seem stable on the surface, lack of involvement and communication increases distance. When you need to talk about something important, the connection and understanding may no longer be there.
• Getting through conflict. Some couples talk things out quietly, while others may raise their voices and passionately disagree. The key in a strong relationship, though, is not to be fearful of conflict. You need to be safe to express things that bother you without fear of retaliation, and be able to resolve conflict without humiliation, degradation, or insisting on being right.
• Keeping outside relationships and interests alive. No one person can meet all of our needs, and expecting too much from someone can put a lot of unhealthy pressure on a relationship. Having friends and outside interests not only strengthens your social network, but brings new insights and stimulation to the relationship, too.
• Communicating. Honest, direct communication is a key part of any relationship. When both people feel comfortable expressing their needs, fears, and desires, trust and bonds are strengthened. Nonverbal cues—body language like eye contact, leaning forward or away, or touching someone’s arm—are critical to communication.

Relationship advice tip 1: Keep physical intimacy alive

Touch is a fundamental part of human existence. Studies on infants have shown the importance of regular, loving touch and holding on brain development. These benefits do not end in childhood. Life without physical contact with others is a lonely life indeed.
Studies have shown that affectionate touch actually boosts the body’s levels of oxytocin, a hormone that influences bonding and attachment. In a committed relationship between two adult partners, physical intercourse is often a cornerstone of the relationship. However, intercourse should not be the only method of physical intimacy in a relationship. Regular, affectionate touch—holding hands, hugging, or kissing—is equally important.
Be sensitive to what your partner likes. While touch is a key part of a healthy relationship, it’s important to take some time to find out what your partner really likes. Unwanted touching or inappropriate overtures can make the other person tense up and retreat—exactly what you don’t want.

Relationship advice tip 2: Spend quality time together

You probably have fond memories of when you were first dating your loved one. Everything may have seemed new and exciting, and you may have spent hours just chatting together or coming up with new, exciting things to try. However, as time goes by, children, demanding jobs, long commutes, different hobbies and other obligations can make it hard to find time together. It’s critical for your relationship, though, to make time for yourselves. If you don’t have quality time, communication and understanding start to erode.

Couples are often more fun and playful in the early stages of a relationship. However, this playful attitude can sometimes be forgotten as life challenges or old resentments start getting in the way. Keeping a sense of humor can actually help you get through tough times, reduce stress, and work through issues more easily.

Focus on having fun together

• Think about playful ways to surprise your partner, like bringing flowers or a favorite movie home unexpectedly.
• Learn from the “play experts” together. Playing with pets or small children can really help you reconnect with your playful side. If it’s something you do together, you also learn more about your partner and how he or she likes to have fun.
• Make a habit of laughing together whenever you can. Most situations are not as bleak as they appear to be when you approach them with humor.

Learning how to play again

A little humor and playful interaction can go a long way in relieving tense situations and helping you see the brighter side. If you’re feeling a little rusty, learn more about how playful communication can improve your relationship, and for fun ways to practice this skill.

Relationship advice tip 3: Never stop communicating

Good communication is a fundamental part of a healthy relationship. When people stop communicating well, they stop relating well, and times of change or stress can really bring out disconnect. As long as you are communicating, you can work through whatever problem you’re facing.

Learn your partner’s emotional cues

Each of us is a little different in how we best receive information. Some people might respond better to sight, sound, or touch. Your partner’s responses may be different from yours. Take some time to learn your partner’s cues, and be sure to communicate your own as well. For example, one person might find a brief massage after a stressful day a loving mode of communication—while another might just want to talk over a hot cup of tea.
So much of our communication is transmitted by what we don’t say. Nonverbal cues—such as eye contact, leaning forward or away, or touching someone’s arm—communicate much more than words. For a relationship to work well, each person has to be receptive to sending and receiving nonverbal cues. Learning to understand this “body language” can help you better understand what your partner is trying to say. Think about what you are transmitting as well, and if what you say matches what you feel. If you say “I’m fine,” but you clench your teeth and look away, then your body is clearly signaling you are not.

Question your assumptions

If you’ve known each other for a while, you may assume that your partner has a pretty good idea of what you are thinking and what you need. However, your partner is not a mind reader. While your partner may have some idea, it is much healthier to directly express your needs to avoid any confusion. Your partner may sense something, but it might not be what you need. What’s more, people change, and what you needed and wanted five years ago, for example, may be very different now. Getting in the habit of expressing your needs helps you weather difficult times, which otherwise may lead to increasing resentment, misunderstanding, and anger.

Use your senses to keep stress in check

If you’re not calm and focused, you won’t be able to communicate effectively. The best way to reduce stress quickly and reliably is through the senses. But each person responds differently to sensory input, so you need to find things that are soothing to you.

Relationship advice tip 4: Healthy relationships are built on give and take

If you expect to get what you want 100% of a time in a relationship, you are setting yourself up for disappointment. Healthy relationships are built on compromise, and it takes work on each person’s part to make sure that there is a reasonable exchange.

Recognize what’s important to your partner

Knowing what is truly important to your partner can go a long way towards building goodwill and an atmosphere of compromise. On the flip side, it’s also important for your partner to recognize your wants and for you to state them clearly. Constantly compromising your needs for others' will build resentment and anger.

Don’t make “winning” your goal

If you approach your partner with the attitude that things have to be your way or else, it will be difficult to reach a compromise. Sometimes this attitude comes from not having your needs met while you were younger, or it could be from years of accumulated resentment building up in your current relationship. It’s all right to have strong convictions about something, but your partner deserves to be heard as well. You are more likely to get your needs met if you respect what your partner needs, and compromise when you can.

Learn how to respectfully resolve conflict

Conflict is inevitable in any relationship, but to keep a relationship strong, both people need to feel they’ve been heard. The goal is not to win but to resolve the conflict with respect and love.

• Make sure you are fighting fair.
• Don’t attack someone directly; use “I” statements to communicate how you feel.
• Don’t drag old arguments into the mix.
• Keep the focus on the issue at hand, and respect the other person.

Relationship advice tip 5: Expect ups and downs

It’s also important to recognize that there are ups and downs in every relationship. You won’t always be on the same page. Sometimes one partner may be struggling with an issue that stresses them, such as the death of a close family member. Other events, like job loss or severe health problems, can affect both partners and make it difficult to relate to each other. You might have different ideas of managing finances or raising children. Different people cope with stress differently, and misunderstanding can rapidly turn to frustration and anger.

Relationship advice for getting through life’s ups and downs

• Don’t take out your problems on your partner. Life stresses can make us short tempered. If you are coping with a lot of stress, it might seem easier to snap at your partner. Fighting like this might initially feel like a release, but it slowly poisons your relationship. Find other ways to vent your anger and frustration.
• Some problems are bigger than both of you. Trying to force a solution can cause even more problems. Every person works through problems and issues in his or her own way. Remember that you’re a team. Continuing to move forward together can get you through the rough spots.
• Be open to change. Change is inevitable in life, and it will happen whether you go with it or fight it. Flexibility is essential to adapt to the change that is always taking place in any relationship, and it allows you to grow together through both the good times and the bad.
• Don’t ignore problems. Whatever problems arise in a romantic relationship, it’s important to face them together as a couple. If an aspect of the relationship stops working, don’t simply ignore it, but instead address it with your partner. Things change, so respond to them together as they do.

ABUJA – The detained leader of the Indigenous People of Biafra, IPOB, Mr. Nnamdi Kanu, who is facing a six-count treason charge, has opposed an application by the federal government to conduct his trial in secret. FG had in the application it filed before the Federal High Court sitting in Abuja, decried that all the witnesses billed to testify against Kanu and two other pro-Biafra agitators, Benjamin Madubugwu and David Nwawuisi, who are facing trial with him, have declined to appear in court. Director of Radio Biafra, Nnamdi Kanu, sandwiched between security operaives, leaving the court yesterday in Abuja.Director of Radio Biafra, Nnamdi Kanu, sandwiched between security operaives, leaving the court yesterday in Abuja. It said the witnesses insisted that they would not testify against the defendants unless their safety was guaranteed. Consequently, government lawyer, Mr. David Kaswe,‎ prayed trial Justice John Tsoho to issue an order protecting the identities of the witnesses by ‎allowing them to either wear facial mask or to testify behind screens. FG equally applied for an order excluding persons except journalists from witnessing the proceedings. “The measure is to safeguard the lives of prosecution witnesses who live in the geographical region where the defendants come from. Since their arrest, there has been violent protests for the defendants to be released. “The witnesses have already indicated fear to give evidence in view of perceived backlash. My lord, they have categorically informed us that unless they could be guaranteed some form of protection by the court, they would not come to testify. “In the light is t‎his, the case of the prosecution will be greatly affected should there be any reason for the witnesses not to come to court”, Kaswe submitted. Meanwhile, Kanu, through his lead counsel, Chief Chuks Muoma, SAN, vehemently opposed the application which he said grossly lacked merit. He argued that section 36(4) of the 1999 constitution made no provision for masquerades to testify in a trial ‎involving an alleged act of treason. “An accused person under our jurisprudence and justice ad‎ministration must be confronted with his accusers eye-ball to eye-ball. “My lord we operate an accusatorial‎ system of procedure under the common law. Justice must not only be done but must be seen to have been done. “It is not within common sense to malign and accuse someone in public and apply to try him in the bedroom. Having been accused in public we want to also be tried in public. “We therefore urge this court not to allow masquerades to testify before it. We want to see their faces and ask them questions. As masquerades, how will the court be able to gauge their demeanour and body language? Is it by the rhythm of their dance steps? “The tenets of justice outweigh this application and we urge my lord to reject it. It has no merit whatsoever. Secret trial is for terrorism charge, it is not for the type of offence for which these defendants were charged. “Secret trial does not apply in a case of treasonable felony or involvement in alleged ‎unlawful society. During the trial we will prove to them that we are not an illegal organisation”, Muoma added. After listening to the parties, Justice Tsoho stood down ruling on the matter till 2pm. Kanu who was hitherto the Director of Radio Biafra and Television, ‎has been in detention since October 14, 2015, when he was arrested by security operatives upon his arrival to Nigeria from his base in the United Kingdom. The defendants were alleged to have committed treasonable felony, an offence punishable under Section 41(C) of the Criminal Code Act, CAP C38 Laws of the Federation of Nigeria. FG alleged that they were the ones managing the affairs of the IPOB which it described as “an unlawful society”. Specifically, Kanu was alleged to have illegally smuggled radio transmitters into Nigeria, which he used to disseminate “hate broadcasts”, encouraging the “secession of the Republic ofBiafra”, from Nigeria. However, the accused persons, pleaded not guilty to the charge on January 20, even as the court ordered their remand at Kuje prison ‎in Abuja.

Read more at: http://www.vanguardngr.com/2016/02/biafra-kanu-rejects-fgs-request-for-secret-trial/

ABUJA – The detained leader of the Indigenous People of Biafra, IPOB, Mr. Nnamdi Kanu, who is facing a six-count treason charge, has opposed an application by the federal government to conduct his trial in secret. FG had in the application it filed before the Federal High Court sitting in Abuja, decried that all the witnesses billed to testify against Kanu and two other pro-Biafra agitators, Benjamin Madubugwu and David Nwawuisi, who are facing trial with him, have declined to appear in court. Director of Radio Biafra, Nnamdi Kanu, sandwiched between security operaives, leaving the court yesterday in Abuja.Director of Radio Biafra, Nnamdi Kanu, sandwiched between security operaives, leaving the court yesterday in Abuja. It said the witnesses insisted that they would not testify against the defendants unless their safety was guaranteed. Consequently, government lawyer, Mr. David Kaswe,‎ prayed trial Justice John Tsoho to issue an order protecting the identities of the witnesses by ‎allowing them to either wear facial mask or to testify behind screens. FG equally applied for an order excluding persons except journalists from witnessing the proceedings. “The measure is to safeguard the lives of prosecution witnesses who live in the geographical region where the defendants come from. Since their arrest, there has been violent protests for the defendants to be released. “The witnesses have already indicated fear to give evidence in view of perceived backlash. My lord, they have categorically informed us that unless they could be guaranteed some form of protection by the court, they would not come to testify. “In the light is t‎his, the case of the prosecution will be greatly affected should there be any reason for the witnesses not to come to court”, Kaswe submitted. Meanwhile, Kanu, through his lead counsel, Chief Chuks Muoma, SAN, vehemently opposed the application which he said grossly lacked merit. He argued that section 36(4) of the 1999 constitution made no provision for masquerades to testify in a trial ‎involving an alleged act of treason. “An accused person under our jurisprudence and justice ad‎ministration must be confronted with his accusers eye-ball to eye-ball. “My lord we operate an accusatorial‎ system of procedure under the common law. Justice must not only be done but must be seen to have been done. “It is not within common sense to malign and accuse someone in public and apply to try him in the bedroom. Having been accused in public we want to also be tried in public. “We therefore urge this court not to allow masquerades to testify before it. We want to see their faces and ask them questions. As masquerades, how will the court be able to gauge their demeanour and body language? Is it by the rhythm of their dance steps? “The tenets of justice outweigh this application and we urge my lord to reject it. It has no merit whatsoever. Secret trial is for terrorism charge, it is not for the type of offence for which these defendants were charged. “Secret trial does not apply in a case of treasonable felony or involvement in alleged ‎unlawful society. During the trial we will prove to them that we are not an illegal organisation”, Muoma added. After listening to the parties, Justice Tsoho stood down ruling on the matter till 2pm. Kanu who was hitherto the Director of Radio Biafra and Television, ‎has been in detention since October 14, 2015, when he was arrested by security operatives upon his arrival to Nigeria from his base in the United Kingdom. The defendants were alleged to have committed treasonable felony, an offence punishable under Section 41(C) of the Criminal Code Act, CAP C38 Laws of the Federation of Nigeria. FG alleged that they were the ones managing the affairs of the IPOB which it described as “an unlawful society”. Specifically, Kanu was alleged to have illegally smuggled radio transmitters into Nigeria, which he used to disseminate “hate broadcasts”, encouraging the “secession of the Republic ofBiafra”, from Nigeria. However, the accused persons, pleaded not guilty to the charge on January 20, even as the court ordered their remand at Kuje prison ‎in Abuja.

Read more at: http://www.vanguardngr.com/2016/02/biafra-kanu-rejects-fgs-request-for-secret-trial/

Dating Tips for Finding the Right Person

How to Navigate New Relationships and Find Lasting Love

Single and looking for love? Dating’s hard enough without the emotional baggage you may be bringing to the table. And when you’re having trouble finding a love connection, it’s all too easy to buy into the destructive myths out there about dating and relationships. That’s why you may want to start by re-assessing your beliefs and expectations about love—especially if you’ve been burned repeatedly or have a poor track record when it comes to dating.

Learning how to keep things in perspective, watch for red flags, and deal with trust issues will put you on the path to finding a loving relationship that lasts.

Obstacles to finding lasting love

Life as a single person offers many rewards, including learning how to build a healthy relationship with yourself. However, if you’re ready to share your life with someone and want to build a lasting, worthwhile relationship, life as a single person can also be very frustrating.
Finding the right romantic partner is often a difficult journey, for several reasons. Perhaps you grew up in a household where there was no role model of a solid, healthy relationship and you doubt that such a thing even exists. Or maybe your dating history consists only of short, abrupt relationships where you or your partner gets bored too soon, and you don't know how to make a relationship last. You could be attracted to the wrong type of person or keep making the same bad choices over and over, due to an unresolved issue from your past. It's also possible you're not putting yourself in the best environments to meet the right person, or that when you do, you don't feel confident enough to approach someone. Whatever the case may be, it's important to believe that a healthy romantic relationship for you exists in the future.
It's also important to recognize that relationships are never perfect and always require lots of work, compromise, and a willingness to resolve conflict in a positive way. To find and build any relationship worth keeping, you may need to start by re-assessing some of your misconceptions about dating and relationships that can prevent you from finding lasting love:

How to Make Close Friends

Tips on Meeting People and Building Strong Friendships

We all know that friendship is a good thing. But did you know that friends have a huge impact on your happiness and quality of life? Good friends relieve stress, provide comfort and joy, prevent loneliness and isolation, and even strengthen your health. Despite their importance, close friendships don’t just happen. Many of us struggle to meet new friends and develop quality connections. Even when we’re willing to put in the time and effort, we don’t always know how to go about it. But whatever your age or circumstances, it's never too late to make new friends or reconnect with old ones. These tips can help.

Why friends are important

Our society tends to place an emphasis on romantic relationships. We think that if we can just find that right person, we’ll be happy and fulfilled. But research shows that friends are more important to psychological well-being than even our love and family relationships. Friends bring more happiness into our lives than virtually anything else. Not only that, our friendships (or lack thereof) have a powerful impact on our physical health. Studies show that a lack of social connection can be as damaging as smoking, drinking too much, or leading a sedentary lifestyle. The quality of our friendships is even tied to longevity. A recent Swedish study found that, along with physical activity, maintaining a rich social network of friends can add significant years to your life. And it’s never too late to improve your social life and increase your circle of friends.

Why online friends aren’t enough

Technology has shifted the definition of friendship in recent years. With the click of a button, we can add a friend or make a new connection. But having hundreds of online friends is not the same as having a close friend you can turn to or be with in person. Technology can facilitate social opportunities by helping you reconnect with old friends, start new relationships with people around the world who share similar interests, and maintain relationships with friends who don't live nearby. However, online friends can't hug you when a crisis hits, visit you when you're sick, or celebrate a happy occasion with you after work.
Our most important and powerful connections happen when we’re face-to-face. So make it a priority to stay in touch in the real world, not just online. You’ll get a lot more out of an in-person conversation than you will over text or social media comments.

The benefits of friendship

Good friends add special meaning to life. They help you share the good times and overcome the difficult ones. Among other things, good friends can:

• Improve your mood. Happiness can be infectious. Spending time with happy and positive friends can elevate your mood and boost your outlook.
• Help you to reach your goals. Whether you're trying to get fit, give up smoking, or otherwise improve your life, encouragement from a friend can really boost your willpower and increase your chances of success.
• Reduce your stress and depression. Having an active social life can bolster your immune system and help reduce isolation, a major contributing factor for depression.
• Support you through tough times. Even if it's just having someone to share your problems with, friends can help you cope with serious illness, the loss of a job or loved one, the breakup of a relationship, or any other challenge in life.
• Support you as you age. As you age, retirement, illness, and the death of loved ones can often leave you isolated. Having people you can turn to for company and support can provide purpose as you age and be a buffer against depression, disability, hardship, and loss. Staying socially engaged as you age keeps you feeling positive and boosts your happiness.
• Boost your sense of self-worth. Friendship is a two-way street, and the “give” side of the give-and-take contributes to your own sense of value and self-worth. Being there for your friends makes you feel needed and adds purpose to your life.

What to look for in a friend

Ideally, a friend is someone you trust who shares a deep level of understanding and communication with you. A good friend will show a genuine interest in what's going on in your life, what you have to say, and how you think and feel about things. He or she will accept you for who you are and listen to you attentively without judging you, telling your how to think or feel, or trying to change the subject.
As friendship works both ways, a friend is also someone you feel comfortable supporting and accepting, and someone with whom you share a bond of trust and loyalty. A good friend will feel comfortable sharing things about themselves with you.

Focus on the way a friendship feels, not what it looks like

When looking for new friends, try not to get too caught up in external qualifications and criteria. The most important thing in a friendship is how the relationship makes you feel—not how it looks on paper, how many things you have in common, or what others think. Ask yourself the following questions:

• Do I feel better after spending time with this person?
• Do I feel free to be myself around this person?
• Do I feel safe, or do I feel like I have to watch what I say and do?
• Is the person supportive of me? Does he or she treat me with respect?
• Is this a person I feel that I could trust?

The bottom line: it the friendship feels good, it is good. But if a person tries to control you, criticizes you, abuses your generosity, or brings unwanted danger, drama, or negative influences into your life, it’s time to take a hard look at the value of the friendship. A good friendship does not require you to act against your own values, always agree with the other person, or disregard your own needs.

How to be more friendly and social

If you tend to be introverted or shy, it can feel uncomfortable to put yourself out there socially. But you don't have to be naturally outgoing or the life of the party to make new friends. You can make the extra effort to be more friendly and open to others, while still maintaining your own personality.

• Focus on others, not yourself. The key to connecting to other people is showing interest in them. When you’re truly interested in someone else’s thoughts, feelings, experiences, stories, and opinions, it shows—and they’ll like you for it. You’ll make far more friends by showing your interest rather than trying to get people interested in you.
• Be genuine. Showing interest in others can’t be faked. If you’re just pretending to listen or care, others will pick up on it. Rather than fostering greater connection, your efforts will likely backfire. No one likes to be manipulated or placated. If you’re not genuinely interested in the other person, than stop trying to connect.
• Pay attention. Make an effort to truly listen to the other person. By paying close attention to what they say, do, and how they interact, you’ll quickly get to know them. Little things go a long way, such as remembering someone’s preferences, the stories they’ve told you, and what’s going on in their life.

Self-disclosure: the key to turning acquaintances into friends

We all have acquaintances—people we exchange small talk with as we go about our day or trade jokes or insights with online. These relationships can be fulfilling in their own right, but what if you want to turn a casual acquaintance into a true friend?
Friendship is characterized by intimacy. True friends know things about each other: their values, struggles, goals, and interests. If you’d like to transition from acquaintances to friends, the best way to do so is to open up to the other person. You don’t have to reveal your most closely-held secret. Start small with something a little bit more personal than what you normally discuss and see how the other person responds. Do they seem interested and receptive? Do they reciprocate by disclosing something about themselves?

Gauging interest

Establishing and maintaining a friendship takes time and effort, and not everyone is open to that at all times. Friendship takes two, so it’s important to evaluate whether the other person is looking for new friends.

• Do they ask you questions about yourself, as if they’d like to get to know you better?
• Do they tell you things about themselves beyond surface small talk?
• Do they give you their full attention when you see them?
• Does the other person seem interested in exchanging contact information or making specific plans to get together?

If you can’t answer “yes” to most of these questions, the person may not be the best candidate at this time for friendship. They may not be open to a new friendship now, even if they genuinely like you. Maybe their social calendar is already overfilled or they’re too busy with other responsibilities. There are many possible reasons, so try not to take it personally!

Tips for meeting new people

Proximity is a huge factor in who we become friends with. We tend to make friends with people we cross paths with regularly: people we go to school with, work with, or live next to. The more we see someone, the more likely the chance of a friendship developing. So the places you frequent regularly are a good place to look for potential friends.
Another big factor in friendship is common interests. We tend to be drawn to people we share things with: an offbeat sense of humor, hobby, the same cultural background, a shared major or career path, kids the same age. Think about the things you like to do, the causes you care about, or anything you’re passionate about. Where could you go to meet people who share the same interests?

Making new friends: Where to start

When looking for places to meet new people, try to be open to new ideas and experiences. Not everything you try will be successful but you can always learn from the experience and hopefully have some fun while you’re at it.

• Volunteering can be a great way to help others while also meeting new people. Volunteering also gives you the opportunity to regularly practice and develop your social skills.
• Take a class or join a club to meet people with common interests, such as a book group, dinner club, or sports team. Websites such as Meetup.com can help you find local groups or start your own and connect with others who share similar interests.
• Walk a dog. It's good exercise for you, great fun for the animal, and an excellent way to meet people. Dog owners often stop and chat while their dogs sniff or play with each other. If dog ownership isn't right for you, volunteer to walk dogs from a shelter or a local rescue group.
• Invite a neighbor or work colleague for a drink or to a movie. Lots of other people feel just as uncomfortable about reaching out and making new friends as you do. Be the one to break the ice. Your neighbor or colleague will thank you later.
• Track down old friends via social media sites. Make the effort to reconnect and then turn your "online" friends into "real-world" friends by meeting up for coffee instead of chatting on Facebook or Twitter.
• Connect with your alumni association. Many colleges have alumni associations that meet regularly. You already have the college experience in common; talking about old times can be an easy conversation starter. Some associations also sponsor community service events or workshops where you can meet more people.
• Carpool to work. Many companies offer carpool programs. If your employer doesn't, simply ask your colleagues if they would like to share rides. It's a good conversation starter and will help you connect to people who live near you, as well as save on transport costs.
• Attend art gallery openings, book readings, lectures, music recitals, or other community events where you can meet people with similar interests. Check with your library or local paper for events near you.

What's stopping you from making friends?

Is something stopping you from building the friendships you’d like to have? Here are some of the common reasons people give—plus what you can do about it.

Too busy

Lots of us feel overbooked and overstressed, so it’s not surprising that we sometimes feel too busy for friends. Developing and maintaining friendships does take time and effort—there’s no getting around it. But even with a packed schedule, you can find ways to prioritize your friendships and make the time.

• Put it on your calendar. Schedule time for your friends just as you do for your less-enjoyable responsibilities. Make it automatic with a weekly or monthly standing appointment. Or simply make sure that you never leave a get together with a friend without setting the next date.
• Mix business and pleasure. Figure out a way to combine your socializing with errands or activities that you or your friend has to do anyways. It can be anything: going to the gym, getting a pedicure, walking the dog, shopping. It’s an easy way to spend time together while still being productive.
• Group it. If you truly don’t have time for multiple one-on-one sessions with friends, set up a group get together. It’s a good way to connect and also to introduce your friends to each other. Of course, you’ll need to make sure you’re organizing a compatible group.

Fear of rejection

Making new friends means putting yourself out there, and that can be scary. It’s especially intimidating if you’re someone with trust issues—someone who's been betrayed, traumatized, or abused in the past, or someone with an insecure attachment bond.
When you’re unable to trust others, your friendships will be dominated by fear—fear of betrayal, fear of being let down, fear of feeling vulnerable. But it is possible to learn to trust others. By working with the right therapist, you can identify the source of your mistrust and explore ways to build trust in existing and future friendships.
For more general insecurities and fear or rejection, it helps to evaluate your attitude. Are you telling yourself that if someone isn’t as interested in you as you are in them that it will be absolutely horrible and humiliating and the worst thing ever? Do you feel as if any rejection will haunt you forever or prove that you’re unlikeable or destined to be friendless? These fears get in the way of making satisfying connections. In that way, fear of rejection can become a self-fulfilling prophecy. Nobody likes to be rejected, but there are healthier ways to look at it that can make it less upsetting.

• Just because someone isn’t interested in talking or hanging out doesn’t automatically mean they’re rejecting you as a person. They may be busy, distracted, or have other things going on.
• If someone does reject you, that doesn’t mean that you’re worthless or unlovable. Maybe they’re having a bad day. Maybe they misread you or misinterpreted what you said. Or maybe they’re not a nice person! Again, a rejection is not necessarily a reflection on you.
• You’re not going to like everyone you meet, and vice versa. Like dating, building a solid network of friends can be a numbers game. Try to focus on the long-term goal of making quality connections, rather than getting caught up in the friendships that didn’t pan out.
• Keep rejection in perspective. It never feels good, but it’s rarely as bad as you imagine it will be. It’s unlikely that others are sitting around talking about it. There’s no big “R” for reject on your forehead branding you for life. Instead of beating yourself up, give yourself credit for trying and see what you can learn from the experience.

Improve your friendships by being a better friend

Remember that making a friend is just the beginning of the journey into friendship. Friendships take time to form and even more time to deepen. In order to move from acquaintance to close friend, you need to nurture and invest in that new connection. It's a process that requires time, effort, and a genuine interest in the other person.

• Be the friend that you would like to have. Treat your friend just as you want them to treat you. Be reliable, thoughtful, trustworthy, and willing to share yourself and your time.
• Be a good listener. To develop a solid friendship with someone, be prepared to listen and support them just as you want them to listen and support you.
• Give your friend space. Don't be too clingy or needy, and be sure not to abuse your friend's generosity. Everyone needs space to be alone or spend time with other people as well.
• Don't set too many rules and expectations. Instead, allow your friendship to evolve naturally. You're both unique individuals so your friendship probably won't develop exactly as you expect.
• Be forgiving. No one is perfect and every friend will make mistakes. No friendship develops smoothly so when there's a bump in the road, try to find a way to overcome the problem and move on. It will often deepen the bond of friendship between you.