The document outlines ways to express regrets about the past and provide advice. For regrets, it recommends using phrases like "I wish I had", "If only I had", and "I shouldn't have" followed by the past perfect tense. For advice, it suggests using phrases such as "You should", "It's a good idea to", "If I were you I would", "You'd better", and question forms like "How about" or "Why don't you" followed by an infinitive verb form.