Problem: Article: If you have severe panic attacks over an extended period of time, visit a mental health professional for therapy and advice. You may have panic disorder or generalized anxiety disorder, both of which can be treated by a trained professional. One of the most common and effective treatments for anxiety disorders is Cognitive Behavioral Therapy (CBT). This type of therapy focuses on teaching you to identify and change unhelpful thoughts and behaviors. In some cases, your physician or psychiatrist may prescribe an anxiety-controlling medication if other treatments aren't helping enough. Medication usually works best when combined with counseling and lifestyle changes. In some communities it can be hard to find a licensed mental health professional, especially if you're on a low income or have a restrictive insurance plan. If you're struggling with anxiety and seeing a therapist immediately isn't an option, talk to your doctor. While most medical doctors cannot offer psychotherapythe exception being psychiatriststhey can usually diagnose some issues, such as anxiety and depression, and prescribe medications. They can also recommend supplements or lifestyle changes that might help. If you're not sure whether the symptoms you're experiencing are really anxiety, ask your doctor to examine you and rule out physical causes. Family doctors can also provide referrals to mental health providers in your area. If therapy is too costly for you, look in your community for low-cost options. There are several types of options that you may find. A federally funded health center may offer mental health treatment. You can search for a center here. Ask therapists about sliding scales. Some therapists and clinics will offer a "sliding fee scale," meaning that your fee is based on your income. Many colleges and universities offer mental health services. Sometimes these are reserved for students, but some larger universities may also offer community clinics where mental health students in training can provide services under professional supervision. These clinics tend to be quite inexpensive.
Summary: See a therapist if your anxiety is severe or long-lasting. Talk to your doctor for advice or a referral. Look for community clinics if you can't afford therapy.

INPUT ARTICLE: Article: Whether the person you are trying to communicate with can understand a single word you are saying or not, simple gestures can often be helpful in reinforcing meanings or conveying basic ideas. Use gestures such as pointing at objects that are almost universally understood. Using your hands to indicate size, location, and so on can be very helpful. Be careful, not all gestures are universal. Some common gestures in America have very different meanings in other places. For example, the common sign for "ok" or "perfect" made by touching the tips of your thumb and forefinger is an offensive gesture in Greece and Turkey. So keep it simple! While it might seem silly, sometimes you can communicate by acting out what you are trying to communicate, like in a game of charades. People might laugh at you, but if you can get your point across, it's probably worth it. For example, if you are trying to find a good place to eat, you might act out the motion taking some bites with a fork, then rub your belly and and make a contented sound, such as "Mmmmm." If you're carrying a notepad and pen or pencil, you may be able to communicate effectively by drawing things. Looking for the bus station? Try doing a quick sketch of a bus. You can pass the pad off to the other person and let them respond using a picture too, if that helps. If you have a smart phone and access to the internet, there are numerous translation apps you can use to make conversation easier. Many of these allow you to simply talk into the phone and will translate what you've said to the language of your choice. Some of these apps are free. It's a good idea to download one before going on a trip somewhere where English isn't spoken.

SUMMARY: Use gestures. Act it out. Draw a picture. Use an app.

In one sentence, describe what the following article is about: Regular exercise will help you lose weight, lower the amount of unhealthy LDL cholesterol that you have, as well as increase your levels of good HDL cholesterol. Add at least half an hour of exercise or movement to your daily regimen so you can reap the benefits of healthy exercise. Go for a walk or a light jog around your neighborhood to get some fresh air. Use cardiovascular exercise such as running, swimming, or cycling to work up a sweat and burn calories. Add in some weight lifting exercises to build muscle and burn fat. Excessive drinking leads to weight gain and can elevate your blood pressure, both of which will negatively impact your HDL cholesterol. You may also be more inclined to make unhealthy food choices if you drink too much. To avoid negative effects on your cholesterol, always drink in moderation. 1-2 drinks won't affect your HDL cholesterol levels, but don't be tempted to indulge in that late-night cheeseburger! Smoking has a whole host of negative health impacts, but it's particularly harmful to your heart and it reduces the amount of HDL cholesterol that you have. Stop smoking as soon as you can to increase your levels of HDL cholesterol. If you're around others who smoke, try to avoid breathing in the secondhand smoke. Quitting smoking will also lead to many other benefits such as healthy lungs, better skin, and improved blood pressure.
Summary:
Do 30 minutes of exercise each day to boost your HDL levels. Drink alcohol in moderation to avoid weight gain or high blood pressure. Quit smoking to improve your cardiovascular health.