INPUT ARTICLE: Article: Often, arguments provoke your fight-or-flight instincts, causing increased breathing and rapid pulse. Taking a moment to breathe can help you lower your blood pressure and focus your mind on moving on and cooling down. Breathe in through your nose and out through your mouth. Try counting to ten slowly as you breathe. Lengthen your out-breath, concentrating on the exhale of air from your lungs. Focus on the tension in your body as you breathe slowly; on each exhale, release that tension. Cover one nostril and breathe out and in on the uncovered side. Repeat 4 times, then switch sides. Focus on recreating your childhood home, your favorite place, or some made up garden of peace and serenity. Not only will this take your mind off of your argument, but it will also help you calm down and feel safer and more relaxed. Play soft, soothing music like classical music or nature sounds to help you refocus your thoughts and regain your composure. Play it out loud or plug into headphones for a more intimate experience. . Sit in a cool, quiet, comfortable place and focus on yourself, letting your surroundings, your worries, and your anger fall away. Focus on your breathing, and don't make an active effort to forget or ignore your anger. Instead, let it fall away as you focus on other aspects of your environment and your body. Guided meditation apps can be a great help for meditating, especially if you're new to it. Some options that you can download for free include Insight Timer, Aura, Omvana, Calm, and Stop, Breathe & Think. Tension can build up in your muscles, especially your neck and shoulders. When you feel anxiety or anger, these muscles tighten. To release that tension, stretch your muscles or engage in exercise, such as a cardio routine, running, or dancing. You may want to go through your body consciously tightening and releasing your muscles, which helps release any tension you might have.

SUMMARY: Take deep breaths. Close your eyes and picture a place that makes you feel peaceful. Listen to soothing music. Meditate Release tension in your body by streching or exercising.

In one sentence, describe what the following article is about: A lump in the neck is the most distinctive symptom of thyroid cancer. The lump is located low on the front part of the neck, near where the neck meets the collarbones. The lump may be visible, or you may be able to feel it when you touch your neck. See your doctor immediately if you develop a lump in your neck. In some cases, you may notice an overall swelling of the lower front part of your neck, instead of a well-defined lump. The lump may appear suddenly or grow rapidly. Most neck lumps are caused by non-cancerous conditions, such as an enlarged thyroid gland or goiter. The lump is more likely to be caused by cancer if it is hard or firm to the touch, does not move easily when touched, and grows over time. Thyroid cancer may also cause swollen lymph nodes in your neck. Thyroid cancer may cause aches or pain in your neck and throat. In some cases, the pain may radiate up your neck and into your ears. See your doctor if you have neck or throat pain that: Lasts longer than a week. Is accompanied by a lump in your neck. Causes difficulty breathing or swallowing. Thyroid cancer may affect your voice, causing it to sound hoarse, weak, or different in pitch from usual. See your doctor if you experience voice changes that: Do not go away after 3 weeks, especially if you haven't had a cold or other upper respiratory infection. Are accompanied by pain, difficulty breathing or swallowing, or a lump in your throat. Thyroid cancer may make it difficult for you to swallow food or liquid. Swallowing may be painful, or you may experience a sensation of food being stuck in your throat. Make an appointment with your doctor if you have difficulty swallowing. Thyroid cancer may cause your airways to feel constricted, making it difficult to breathe. See your doctor immediately if you have trouble breathing. Thyroid cancer can also cause a cough that does not go away. If you have a cough that lasts more than a few weeks, especially if you have not had a cold or other upper respiratory infection recently, see your doctor.
Summary: Check for a lump on the front of your neck. Make note of pain in the front of your neck. Watch for changes in your voice. Look for difficulty swallowing. Pay attention to breathing problems. Get checked if you have a persistent cough.

INPUT ARTICLE: Article: . Before you can make friends, you first have to let yourself believe that you're the kind of person other people would want to be friends with. If you're constantly criticizing yourself or worrying that you're not enough, that may be the vibe you end up giving off inadvertently. Other people could mistake this self-consciousness for unfriendliness. To push back against your insecurities, it can help to take inventory of your best qualities. Perhaps you pride yourself on being dependable, or you've been told you give good advice. No matter who you are, you have something to offer when it comes to your relationships. Shy people tend to avoid social interaction because they anticipate a negative outcome. Try to break the habit of playing out scenarios in your head before they actually happenjust take things as they come. Being positive, like being negative, is a choice, which is why it's so important to be sure that you're making the right one. Chipper, upbeat, optimistic personalities are irresistible. Shifting your outlook will take time and conscious effort, but once you do, you'll discover that the people around you are drawn to you naturally, like flowers to sunshine. For every negative thought you have about yourself, try to counter it with a positive one. If you catch yourself thinking, "I'm so awkward," for example, learn to laugh at your slip-ups and view them as endearing quirks. Displaying a positive attitude is especially important when you're meeting someone for the first time. Be careful not to come across like you're complaining while talking about yourself. Highlight the good parts of your life rather than the things that get you down. There's some wisdom in that old saying "fake it 'til you make it." Rather than resigning yourself to the belief that you're just not outgoing enough to make friends, start acting as though you are. Even if you don't believe it at first, the more you tell yourself that you're interesting and likable, the easier it will be for you to approach others. Don't overthink things. Social exchanges aren't tests that you're being graded on. If you're debating whether or not to go up and say hi to someone for the first time or add your two cents to a conversation that's piqued your interest, the answer is yes. By the same token, don't beat yourself up if you put your foot in your mouth. Treat life as a sketch, not a finished masterpiece. When you're desperate to make friends, you may be tempted to play a role or change yourself in order to please others. Understand, however, that it's not worth the trouble. At best, you'll be luring people in under false pretenses. At worst, you'll be doing yourself a disservice by not being true to who you are. As long as you're secure in yourself, you won't have anything to worry about. The strongest friendships are based on openness and honesty. If someone is truly your friend, they'll like you for you. By attempting to pass yourself off as something you're not, you also run the risk of making the wrong kinds of friends, people who don't actually share your values or your way of seeing the world.

SUMMARY:
Let go of your insecurities Radiate positivity. Pretend that you're more social than you are. Be your genuine self.