Problem: Write an article based on this summary: Plan a reading session. Choose an environment you enjoy. Have what you may need with you. Caffeinate. Use a bookmark.

Answer: Choose a location, and either an amount of time you want to spend reading or a number of pages you hope to finish. Don't try to read the rest of the book in one go. Provide yourself a mental map of what your brain is seeking to accomplish in terms of the literal tangible task at hand. This will keep you from being overwhelmed by how much you have left to read. Keep reading at the end of your reading session if you feel like it. If you fail to make the time to read the book, you won't ever finish it! Assign yourself one or two chapters a day. Complete them, and the reading will feel lighter and more rewarding. Find somewhere quiet, well-lit, and with fresh air. Avoid anywhere that makes you feel restless. Don't think that locking yourself in the library will automatically make you productive; some of us are better able to focus when leaning against a tree in the park. If you are indoors, find somewhere clean and organized. Avoid distractions. Don't read within sight of a television or computer. Turn your phone off, if possible. Have both blank paper and a writing utensil to take down notes, realizations, or points of inspiration. Have water and a healthy snack. Nuts are a great option, as is fruit. Natural sugars, such as those you can get from an apple or orange, will give you a short-term boost in mental ability, including memory. Coffee and tea can work wonders on your ability to focus. Don't overdo it, as too much caffeine can make you uncomfortable and distracted. Different types of coffee and methods of preparation offer different amounts of caffeine. The same is true of tea, which comes in a greater variety of flavors and is a healthier option. Be conscious of caffeine's other effects on your body, including those with potential health ramifications. Do not drink more than 400mg of caffeine per day. Mark your place clearly. Struggling to find where you left off can lead to starting your reading session in a distractedly frustrated mindset. Easily finding your spot makes it easier to pick up the book and get right into a productive reading session. Use something you feel positively about especially a photo or written quote that motivates you.

Problem: Write an article based on this summary: Practice deep breathing. Put a stop to your negative thoughts. Take care of yourself. Consider seeing a mental health therapist for help. Ask your doctor about medications.

Answer: During periods of stress, you may experience increased heart rate, sweating, tension of muscles, and often shallow breathing. Deep breathing can help to decrease those negative symptoms of stress by helping to regulate your nervous system. Start by placing one hand on your cheek and one hand on your stomach. Take a deep breath in through your nose, counting to 7 as you breathe in. Then, exhale through your mouth, counting to 7, while tightening your stomach muscles to exhale all of the air. Repeat the process 5 times with an average of one breath per 10 seconds. Negative thoughts can make social anxiety worse, so it is important to stop yourself when you have a negative thought. The next time you have a negative thought, don't just let it go by. Take a moment to analyze the thought and try to see what its flaws are. For example, a negative thought might be, "I am going to make a fool of myself in front of everyone when I give this presentation." If you find yourself thinking something like this, ask yourself, "Do I know that I will make a fool of myself?" and "If I mess up, does that mean that people will think I'm dumb?" Your answers to these questions should be "No" and "No" because you cannot know what people will think or do. The more likely outcome is that you will do a good job and no one will think you are dumb. Taking good care of yourself can help you to deal with your social anxiety. Eating well, getting enough sleep, and exercising regularly can help you feel better mentally and physically. Make sure that you are eating well, sleeping enough, and getting regular exercise to feel your best. Eat a balanced diet that include plenty of fresh fruits and vegetables, whole grains, and lean protein. Get between 7-9 hours of sleep per night. Exercise for 30 minutes three times a week. Limit caffeine and alcohol intake. Working through severe anxiety on your own can be hard. If you or a loved one has SAD, consider getting help from a licensed mental health professional. A mental health professional can help you to identify the root of your social anxiety an work through these issues. You might also consider attending a behavioral therapy group for people with social anxiety. These groups can help you to build your confidence and learn cognitive- behavioral techniques that can improve your ability to handle difficult situations. Medication alone cannot cure social anxiety, but it can be useful in some situations. Some medications may be more effective than others for your situation, so it is important to talk to your doctor about your symptoms and options. Common medications for SAD include: Benzodiazepines such as Xanax; Beta Blockers such as Inderal or tenormin; Monoamine Oxidase Inhibitors (MAOIS) such as Nardia; Selective Serotonin Reuptake Inhibitors (SSRI's) such as Prozac, Luvox, Zoloft, Paxil, Lexapro; Serotonin-Norepinephrine Reuptake Inhibitors (SNRIS) such as Effexor, Effexor XR, and Cymbalta.

Problem: Write an article based on this summary: Stretch regularly to improve flexibility and lung capacity.

Answer:
Stretching your muscles at least once a day will increase your flexibility and mobility, which will allow you to handle the ever-changing demands of a hike. Stretching also helps to expand the muscles of your rib cage and diaphragm, which will help develop a greater lung capacity for hiking.Stretching also helps release tightness in your muscles after a long hike or a challenging workout.