Your breath and thought largely determine your behavior. Wake up early and do 15 minutes of yoga every morning. When you feel stressed, take a break and meditate. This can be enormously calming. You'll feel more comfortable and your body will relax. Learn yoga by using a video online or going to a local class. Learn how to meditate by practicing calming breathing techniques in a quiet place. You can do yoga or meditation virtually anywhere, even in the middle of a conversation. Do yoga stretches on an airplane or meditate for a few seconds when you feel nervous during a party. Physical activity is scientifically proven to reduce stress, fight anxiety, and boost self-esteem. Exercise also releases pleasure-inducing endorphins. Even just 15 minutes of exercise a day can help you settle down and be happy. Exercise doesn't have to be in the gym. You can go for a run or play pick up basketball with friends. In fact, exercising with friends can be more fun and more beneficial than working out alone. Set a work out plan and stick to it. Decide when and how often you want to work out. Aim to exercise significantly four times a week, while still getting some physical activity every day. Walking or riding your bike to work rather than driving is a great way to work in exercise to your everyday routine. Exercise also has enormous health benefits like increased energy levels and a stronger heart, both of which will help you calm down and be more confident. Doctors recommend seven to nine hours of sleep every night. When you're sleep deprived, you're more at risk for anxiety and depression. However, when you're well rested, you're more likely to stay calm and composed in social situations. Beware of oversleeping. Sleeping ten hours or more can make your problems worse. Avoid caffeine and chocolate. These will keep you up late and independently act as stimulants which increase anxiety symptoms. Nicotine is a stimulant that leads to greater anxiety levels and lower self esteem. Drinking also acts as an unhealthy crutch. It can seem like a good solution, but in reality alcohol increases your chances of an anxiety attack. Make a plan to quit smoking. Tell your family and friends what you're doing, and go to meetings. Use nicotine patches and reward yourself for going without a cigarette. Similarly, make a plan to quit drinking or cut back significantly. Always be conscious of how much you're drinking. If you're having trouble, consider going to alcoholics anonymous. About 13 percent of the population suffers from some kind of social anxiety so you are not alone. Self-help doesn't work for everybody, and at some point, you need to get help. Tell your family and friends about your condition first. They want to help you and they can give you the same or better help that a therapist would give you. Don't self-medicate. Seek a doctor first. They'll refer you to a specialist who can give you beta blockers or antidepressants to fight the symptoms of social anxiety. They won't fight the underlying cause, however. If you stop taking your medication, the problem will likely come back full force. Always try self-help methods first, but there's nothing to be ashamed about in seeking professional help. In fact, it can be incredibly difficult and brave.
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One-sentence summary -- Try yoga and meditation. Exercise! Get plenty of sleep. Quit smoking and drink only in moderation. If these steps don't work, consider going to a therapist or taking medication.

Article: One of the primary rules is that generally you want to look broad and large as a male model. If your shoulders are angled away from the camera, it slims your profile. Keep your shoulders relaxed and facing forward. To enhance the look of your shoulders, lean forward about an inch or two (2.5 cm to 5 cm), bringing your shoulders closer to the camera. There are times when you'll be photographed from the side or that you'll want angled shoulders, but most of the time squared shoulders are best. If you have any amount of gut, you'll want to pull it in slightly by tightening your abdominal muscles. Make your stomach as flat as possible without sucking it in too much. This will slim your waist and also push your chest out a little. It also helps to straighten your posture, which lengthens your core muscles. Walking is a common "pose" for the male model. Practice walking with your body straight and your head held high.The pose requires one leg extended forward with the toes about one inch (2.5 cm) off of the ground. The back foot should be up on the ball of your foot. One arm is extended slightly forward while the other is slightly back. Lengthen your stride slightly beyond how you'd normally walk. This helps emphasize the pose, especially if you tend to take small steps. You have many options for how to lean, which are variations of leaning with your back to the wall or with one of your shoulders to the wall. If you lean with your back to the wall, bend one knee and raise your foot against the wall. Leaning on a shoulder, cross the foot that is closer to the wall over the other foot. If you lean with your back to the wall, you don't have to raise one leg, but don't keep both legs completely straight. Bend one leg and have one forward and one back a little bit. When you are leaning, stay almost straight up and down. You don't want your feet so far from the wall that you are at a significant angle.
Question: What is a summary of what this article is about?
Keep your shoulders squared to the camera. Tighten your core. Work on the strolling pose. Lean against a wall.