INPUT ARTICLE: Article: Breath in slowly through your nose. You should see your lower abdomen and belly rise as you intake air into your lungs.Then breathe out slowly through your mouth. This process will slow the heartbeat and lower blood pressure. Imagine yourself in a situation where you are confidently facing your fear. Be very thorough with your visualizations. For example, visualize a specific set of stairs, who you are with, how each step feels etc. This will help you familiarize yourself with the scenario and build your confidence while reducing anxiety. Find a quiet and comfortable space where you can relax. Close your eyes and visualize a happy place. For example, a beach that you have visited. This will provide you with a coping mechanism to help manage anxiety levels. Although exercise will not cure your fear or phobia it will help with relaxation and managing anxiety levels. If your fear of stairs is closely related to a physical malady exercise may also help to strengthen your muscles which will make tackling stairs easier. Exercise can lead to muscle development and improve your overall physical fitness. Yoga is an excellent exercise that will focus on relaxation and breathing as well as developing core strength and flexibility. Exercise releases endorphins that can result in a calming sensation and help reduce stress and anxiety levels. In some instances herbal remedies can also help to decrease stress and anxiety levels. Kava is an herbal supplement that some studies have shown to be as effective as certain medications at reducing anxiety. It is recommended that you use Kava to treat anxiety under the supervision of a medical professional. In some cases anxiety levels can be caused by nutrient deficiencies. For example, magnesium supplements and drinking water may help with reducing anxiety.

SUMMARY: Try deep breathing. Visualize yourself conquering your fear. Practice meditation. Take part in regular physical exercise. Reduce stress through herbal medicines and dietary changes.

INPUT ARTICLE: Article: If live in Southeast Asia and you want to harvest your own tongkat ali plant, you need to find one which is mature. Tongkat ali plants usually bear fruit when they are 2-3 years old, and you should harvest the plant when it is no more than 4 years old. When a Tongkat ali plant is ready to harvest, it may have small red or pink flowers, or it may have fruit which starts out green and darkens to red. You may have to dig a hole in order to get the whole root without it breaking, since tongkat ali roots usually grow straight down into the ground. If you want to make your own extract but you don't live in an area where tongkat ali grows naturally, you can order whole roots online. Even if you order your plants online, it's a good idea to wash the root in cool water before you use it, just as with any other vegetable or herb you intend to consume. Eating unwashed fruits and vegetables can cause severe diarrhea and other illnesses, especially if you are visiting from another country. Traditionally, tongkat ali roots are dried in the sun for several days. However, you can get the same effect by drying the roots in an oven set to 100120F (3849C) for about 72 hours. To dry your tongkat ali in the sun, lay it flat in a warm, dry place that receives at least 5-6 hours of full sun a day. It may take 3-5 days for the root to dry, or a week or more if you live in a place with high humidity. Once the root is thoroughly dried, slice it into rounds as thinly as possible. Place several slices into 23 cups (470710mL) of water, then boil the mixture for about 20 minutes. Although you can slice your tongkat ali before the drying process, it's easier to cut evenly once it has been dried. Discard whatever you don't drink. You can repeat this up to 4 times a week. Traditionally, the same tongkat ali root may be boiled up to 3 times.

SUMMARY: Choose a mature plant that is flowering or bearing fruit. Pull up the whole tongkat ali plant to access the root. Wash the roots thoroughly. Dry your tongkat ali roots by placing them in a 100120F (3849C) oven. Slice the tongkat ali root thinly then boil it. Drink the mixture as soon as it has cooled.

INPUT ARTICLE: Article: If you are trying to increase your alkalinity, drink some water with baking soda. Baking soda is one of the most alkaline foods. It helps reduce the acid in your system and increase your pH levels. Drink an eight ounce glass of water with teaspoon of baking soda. Make sure to mix it well. Do not drink baking soda water for more than a week or two. You should only drink 7 1/2 teaspoons of baking soda each day. If you are over 60, limit that to 3 1/2 teaspoons. You will need to drink more water daily while taking baking soda. Drink up to 96 ounces (about 3 liters) a day. If you have high blood pressure, heart problems, kidney issues, or urinary tract issues, talk to your doctor before drinking this. Use caution when ingesting baking soda. It is safe to ingest, and many people use it to help with heart burn or acid reflux because it has alkalizing and acid-reducing properties. However, you should not ingest too much baking soda. Too much baking soda can cause an electrolyte imbalance, the formation of too much gas too quickly in the stomach, and even stomach ruptures. Children under 5, pregnant women, and people on certain medications should not drink baking soda water. Do not drink baking soda water before heavy physical activity. Drinking water is one of the most important things you can do to increase your alkalinity. Replace your daily beverages with water. Try to get at least eight 8-ounce glasses per day. There is no medical evidence that supports alkaline water is any better than regular water. Drinking more water is healthy, so you don't really have to worry about the pH. You can also add fresh lemon juice to a glass of water. Make sure the lemon is freshly cut and hasn't been exposed to air. You can also buy alkaline drops at health food stores or online that will increase the pH of your water. Put one or two drops in each 8-ounce glass of water. Do not use alkaline drops if you are on any potassium medication for heart problems. Exercise helps balance your body. Aerobic exercise helps to get rid of acid from your body and restore pH levels in your system. Daily exercise can help your body stay at a natural, balanced pH level. Try walking, running, cycling, swimming, dancing, cardio gym classes, or cardio machines. A massage can help increase the alkalinity of your body. Massages can manipulate your muscles in ways that release acid from your tissues. It also helps lower your stress levels, which is important since stress increases the acid in your body. Book an appointment with massage therapist, and treat yourself to some relaxing, alkalizing time. Always drink plenty of water after a massage to rehydrate your body. Stress can cause acid to accumulate in your body. To help lower stress levels, and as a result your acid levels, find ways to reduce stress. This is different for everyone. Try taking a walk or other forms of exercise, listening to soothing music, or doing something you enjoy. Spending time with people, reading a book, or burning a pleasant candle can reduce stress. Many people find yoga, meditation, and deep breathing exercises relaxing.

SUMMARY:
Ingest baking soda. Drink more water. Exercise. Get a massage. Reduce stress.