INPUT ARTICLE: Article: Keep your throat moist when singing in whistle register because the strain is greater than when singing in other ranges. Drink lots of water around your performance. Stay away from alcohol and caffeine before performances because both substances dry out your throat. Talking loudly puts more strain on our vocal cords than talking at a normal volume. If you talk loudly, or talk for a long time, you put extra strain on your vocal cords besides the strain of singing. Don't talk for long periods of time the day of your show and definitely don't yell. Any time you are going to sing, you should warm up your mouth, jaw, and vocal cords. Perform a few exercises like singing through your scales and trilling your tongue and lips. Work upward through your notes to reach the whistle register. Never jump straight into notes in the whistle register.

SUMMARY: Hydrate before, during, and after performances. Talk quietly before a performance. Warm up before every performance.

In one sentence, describe what the following article is about: If possible, avoid the situations and people that trigger these unwanted feelings. In some cases, you may not be able to avoid the trigger. For example, if the trigger is your job, school, or a close family member, you may not be able to completely avoid the situation. In these cases, you will need to use other techniques. For example, if you are nervous about a test and your friend asks you have you been studying for the test, tell your friend that you do not want to talk about it and then suggest another unrelated topic. If you are jealous of your partner's ex, do not look at the ex on social media. If need be, block the ex, so you are unable to access the profile. All situations have multiple aspects. There are always different you can focus on to avoid your particular trigger. You may be in a triggering situation and are unable to remove yourself from it. If you find yourself in a triggering situation, you can focus your attention away from the aspect of the situation that is causing your unwanted feelings. For example, if you are having a conversation with someone that is upsetting, you could count the ceiling tiles to distract yourself. If you are in a room and feel inferior compared to the really attractive people around you, you may scan the room for people who are more average looking or focus on the things you find attractive about yourself (e.g. smile, eyes, outfit, etc.) You may not be able to change the situation, but you can change the meaning that you apply to the situation. The meaning you assign to a situation dictates your feelings and behavior towards the situation. By changing the meaning, you can influence how you feel about something. For example, instead of getting nervous or fearful any time someone asks about your upcoming exam, tell yourself, "This is only a test. My personal value or success is not tied to this single test." Your goal is to replace these unwanted feelings with feelings that either bring you joy or make you feel content. Avoiding triggers, shifting your attention, and changing thoughts are all ways to prevent your unwanted feelings. If all of these strategies fail, you may begin to experience these feelings. When this happens, your best option is to manage how you respond. Modifying your response can include dealing with any physical sensations you experience and any behavior that is a result of your feelings. For example, if you become angry and your heart is racing and you are breathing heavily, you may practice breathing exercises to change how your body responds to your anger. If you tend to cry when you have upsetting conversations, you may excuse yourself and go to the bathroom when you feel the tears coming to avoid crying during the conversation. Write down the undesirable feelings on a piece of paper. By writing your feelings down, you turn them into external objects. Once you have written the feeling down, ball up the piece of paper and throw it away. When you throw your feeling away, you are saying that the thought is invalid and unimportant. Throwing your feelings away will decrease the impact these feelings have on your behavior and attitude. You can also use the computer and type your feelings in a document. Once you are finished, move the document into the recycle bin. When you do not get enough sleep, it is more difficult for your brain to regulate your emotions. Your brain becomes fatigued and cannot tell the difference between things that are important and things that are unimportant. Your negative situations may feel more important or more difficult than they would have if you were well rested. If you are an adult, try to get 7 to 9 hours of sleep each night. If you are a teenager, try to get 8 to 10 hours of sleep each night.
Summary: Avoid your triggers. Shift your attention. Change your thoughts about the situation. Change how you respond. Throw your feelings in the trash. Get enough sleep.

INPUT ARTICLE: Article: Since telling your friends about anxiety may cause you anxiety, you should help yourself by getting your thoughts together beforehand. If you get anxious and upset while talking to your friends, you may not be able to get words out. Make a list of points you want to make, things you want to say, or ideas you want to address when you talk to your friends. After you write down your thoughts, you should start a new list. Carefully decide who you want to tell about your anxiety disorder. Consider who the person is to you. Ask yourself why you want to tell this person. You should also decide if you feel comfortable with this person knowing. Figure out if you believe the person you want to tell is supportive. How has this person reacted when you've shared things with him or her before? You also should think about whether you want help from the person or if you simply just want them to know. For example, you may want to tell your immediate family, your partner, and your best friends about your anxiety disorder because you spend the most time with them. However, you may also want to tell the person you share your office with about your anxiety disorder in case you face anxiety while at work. Depending on who you tell, the amount of information you share with that person may change. You should consider how much about your disorder you feel comfortable sharing. For example, you may decide to be completely honest with your parents, spouse, or best friend. But you may limit how much detail you give your co-worker. Figure out how much you feel comfortable sharing with your friends. You should also consider why they need to know certain details. Some people may not need to know about medication or some of the ways anxiety keeps you from certain activities. Unless your friends know someone else with an anxiety disorder, they may have no experience with it. They may also not have any knowledge about anxiety, anxiety disorders, panic disorders, or mental health issues. Put together some resources for them so they can learn more about it. For example, you may want to put together a list of websites for them to look at that explain anxiety disorders. You may want to include some first-hand accounts from people who live with anxiety disorder. If you are working with a counselor, then your counselor may have resources that you can share with your friends, such as pamphlets or a list of websites. Ask your counselor if he or she would be willing to share some of these resources with you. When you decide to tell your friends about your disorder, you should also decide if you want any help from them. If you do want help, you should decide beforehand the kind of help you need. You can write this on the same sheet you wrong your thoughts, or you can include this information on the list of people you want to tell. Be as specific as possible about what you need from your friends. This helps them know what you expect from them so there is no miscommunication, which can cause more anxiety for you. For example, you may need your spouse or roommate to watch you carefully and alert you to any changes in behavior you might not be aware of. You may need your best friend to call you if you haven't called in two days. You may need your co-worker to not get offended if you have a mood swing due to an anxiety attack at work. One reason people may resist telling their friends and family about their anxiety disorder is because they feel they are bothering their friends with their problems. This is not true. Your friends care about you, and they are a wonderful source of support for you as you manage your disorder. Your friends come to you with their problems, and you should be able to go to your friends with your problem, even if it is a chronic problem. Think about your situation like this: If you had a medical problem, such as diabetes, cancer, or a broken leg, would you go to your friends? Mental disorders are just as important as physical disorders.

SUMMARY:
Write down your thoughts. Make a list of people you want to tell. Outline how much detail you want to give your friends. Gather resources for your friends. State the kind of help you need from your friends. Remind yourself you are not bothering your friends.