Problem: Article: The reason you learned relaxation techniques was to keep yourself calm while slowly building up your exposure to dogs. But before you start allowing dogs to be in your presence, you need to develop a plan. This plan should include each step you're going to go through between now (no dogs) and actually being in their presence. Your plan should be customized for your particular type of fears, and the fearful situations you personally experience. The list should be written in order of least fearful to most fearful so you work your way up to conquering your most fearful situation. An example of a plan to overcome your fear of dogs is as follows: Step 1 - draw a dog on a piece of paper. Step 2 - read about dogs. Step 3 - look at photos of dogs. Step 4 - look at videos of dogs. Step 5 - look at dogs through a closed window. Step 6 - look at dogs through a partially opened window. Step 7 - look at dogs through an open window. Step 8 - look at dogs through a doorway. Step 9 - look at dogs from outside the doorway. Step 10 - look at a dog (who is on a leash) in the next room. Step 11 - look at a dog (who is on a leash) in the same room. Step 12 - sit beside a dog. Step 13 - pet a dog. Use the scale to measure your level of anxiety, with 0 being totally relaxed and 100 being the most fear/anxiety/discomfort you have ever experienced. This is a helpful tool for measuring how your distress levels change over time. The anxiety distress scale can also help you decide when it's time for you to move to the next step of your exposure plan. Be patient and take your time. Don't move to the next step too quickly. At some point in your plan you will have to place yourself in the presence of an actual dog. You need this dog to be handled by a competent and trustful person, and the dog needs to be predictable and well-trained. Talk to the dog's owner in advance of executing your plan and explain to them what you're trying to accomplish. They should be patient and understanding as they may need to simply sit there with their dog for a while as you acclimatize to the dog's presence. It is not a good idea to use a puppy, even if you think they're cuter and not as violent. Puppies are not well-trained and can be quite unpredictable. This can cause them to do something unexpected in your presence which may only exacerbate your fear. Eventually, if you're able to, have your friend teach you basic commands for the dog so you can control the dog yourself. Being in control of the dog may further help you to alleviate your fears once you realize you have the ability to direct their actions. Start with the first item on your plan and carry it out. Repeatedly carry it out until you feel less anxious and fearful doing it. If the step you're doing allows you to stay in one place (i.e. watch dogs though a window), slowly expand the length of time you perform the activity as well. Use the relaxation techniques you practiced to help keep yourself calm. Use your journal to keep track of your progress. Write down each attempt you make and how it went. Rate your level of anxiety and fear before and after each attempt. Remember that your exposure to dogs should be planned, prolonged and repeated. Don't feel you need to rush. Take your time on each step of your plan until you feel comfortable moving onto the next step. This part of the recovery process is going to be the hardest you'll have to go through, but the only way it's going to be successful is if you keep it up. Make a schedule where you practice on a regular basis. If at all possible, practice daily. Reward yourself for the progress you make. If needed, build rewards into your plan so you have an extra goal to work towards for each step.
Summary: Develop an exposure plan. Create and practice using an anxiety distress scale. Engage the help of a trusted friend with a dog. Start facing your fear of dogs. Practice regularly.

INPUT ARTICLE: Article: While your main concern may be to take care of your loved one, it is incredibly important that you spend some time taking care of yourself. If you are constantly thinking about how best to help your loved one, you are sure to get tired. When you are tired, you are more likely to lose your patience, which can make matters worse. Because of this, make sure to set some time aside each day to relax and recharge. While you are supporting your loved one, it is also important to talk to others who can support you during this difficult time. Talk to people you trust, like other family members or friends, about what you are going through. Simply expressing your emotions can make the situation seem more manageable. Aside from talking to family or friends, you may also find it helpful to talk with people who are not involved in your specific situation, but have gone through what you are now going through. Support groups are good places to share your experiences and learn from others who may have insights into ways that you can make your situation more positive. To find a support group, run an internet search for support groups for families of people with PTSD in your area. You can also look at community bulletin boards, or talk to a therapist about where to find support groups. Family member frequently devote themselves totally to those that they care for, and in the process, neglect their own needs. Pay attention to yourself. Watch your diet, exercise, and get plenty of rest. Take time to do things that feel good to you and that keep you healthy. Make time to do things that you love each day. Whether that is going to see a movie, reading a book, going on a hike, or simply relaxing in a bath, set aside some time to do things that make you happy each day. Try doing yoga or meditation, both of which can help to center you and keep you refreshed. These family routines could include gathering together for dinner, game night, or a recreational outing. Maintaining these family traditions can help both your loved one, and the rest of your family feel like there is a semblance of normality. If you feel like you are having trouble coping with your situation, do not hesitate to seek professional help. Talking to a therapist may help you to come up with strategies regarding how to cope with your loved one's PTSD, as well as ways to keep yourself happy and healthy. You can also call a support line that is designed for caregivers living with someone who has PTSD. Call the National Caregiver Support Line at 1-855-260-3274.

SUMMARY: Take time to take care of yourself. Spend time with other people. Join a support group. Take time to take care of yourself. Try to maintain family routines. Set up an appointment with a therapist for yourself.

In one sentence, describe what the following article is about: on the work surface for 5-8 minutes. Gather the dough in a pile on the surface, and push the heels of your hands forward into the dough. Continue this motion as you work your way around the dough, and fold it in half whenever it gets too thin. Make sure that you wash your hands before you touch the dough. Stop kneading the dough when it is slightly springy. If you find that the dough sticks to your hands too much as you are kneading, add 1 tbsp (9 g) of flour at a time until it's easier to work with.
Summary:
Knead the dough