Okay quick tip, create a new document bout 2x20px. Then, put a 1px line of black, following that a 1px of white like this:
Next save that, open it up into a new image and place it somewhere. Set the opacity to around 60% – 80%
Example: – In this case I set the layer style to Soft Light (In the next tutorial I’ll be creating this navigation bar!)
Click on image for full size!
Done, hope this helped!