Write an article based on this "Don't react to her meanness. Separate yourself to calm down. Pretend that the mean girl is invisible. Distance yourself from a mean girl friend. Talk to an adult if the meanness doesn't subside."
article: Mean girls feed on reactions. When they say or do something mean and you yell at them, start crying, or run away, they feel successful. Even if you feel a little hurt, try to keep yourself composed by reminding yourself that you're strong enough to refuse to respond to and engage in negative behavior. If you're composed, the mean girl won't think she got to you. Remind yourself that the goal of a bully is to get a reaction. If you don't react, then she loses. Try not to take the comments personally because they're not really about you. Bullies put others down because they feel bad about themselves. She wants you to feel bad so that she can feel better about herself. When the mean girl is mean to you, you might quickly feel a wave of negative emotions such as anger and sadness. Remove yourself from the situation for 5-10 minutes and go for a short walk or visit the restroom so that you can calm down. This will help keep you from being mean back to the girl or reacting in a way that'll let her know you're upset. Deep breathing exercises can lower your blood pressure and help you de-stress. If you're feeling upset, try inhaling through your nose for four seconds and exhaling through your nose for four more seconds. Repeat this until you feel more relaxed. Come up with a mantra to tell yourself during difficult times. Try saying something like, "I am strong," or "No one defines me but me," repeatedly in your head until you're more calm. If you act like the mean girl isn't even there, you'll remove her power completely. It takes strength and confidence to let hurtful words roll right off your back instead of internalizing them. Whenever the mean girl says or does hurtful things, don't look at her or speak to her, and instead just continue with whatever you were doing before. If the mean girl is actually someone who you associate with and spend time with, it might be best to take a step away from the friendship. Make yourself a little less available and spend more time doing activities you love with true friends who are more kind to you. If you've tried to avoid the situation but she's still being mean to you, it might be time to ask an adult for their help. Bring the problem up with any adult(s) you're comfortable talking to, whether that's your guidance counselor, parent(s), teacher(s), coach(es), or administrator(s). They may be able to give you advice and/or diffuse future situations. If you're physically harmed by the mean girl, tell an adult immediately. If you're worried that the mean girl may find out you that you told on her and harass you for it, ask the adult to keep it a secret. Don't ignore the issue if it's really bothering you. If you need help with taking steps toward addressing the situation, visit Stop Bullying at https://www.stopbullying.gov/.

Write an article based on this "Avoid situations that trigger your emotions if you can. Use positive self talk to help you process your emotions quicker. Focus your attention on what you're doing rather than your emotions. Inhale and exhale to a count of 5 to relax your body when necessary. Take a break if you need a moment to regain your composure. Follow a healthy sleep routine so you get a proper amount of rest. Limit your caffeine intake to avoid unnecessary anxiety."
article: Notice what makes you feel upset, angry or frustrated. Think of how you could minimize these triggers in your life, then take precautions to help you stay out of these situations. Let's say you notice that you become upset when you're hungry, when you feel rushed, and when someone uses your personal items at school or work. You could avoid these triggers by carrying snacks, giving yourself extra time in your schedule to get tasks done, and keeping your personal items stored away when you aren't using them. You won't always be able to avoid your triggers. For example, getting a last minute assignment might make you upset, but you can't stop your boss or instructor from giving you one. When this happens, relax your system by breathing deeply, counting to 10, or thinking of something that makes you happy. Catch your negative or anxious thoughts when they happen. Then, question the accuracy of that thought. Finally, replace that thought with a positive statement. If you do this consistently, it will help you maintain a calm, positive attitude. As an example, let's say you catch yourself thinking, "I'm going to look stupid." Ask yourself why you think that. Then, tell yourself, "I'm well prepared so everyone is going to see me as a success." Think about the actions you're taking and what's next in the process. If your mind wanders, pull it back to the moment. Don't think about anything but what you're doing. Keeping your mind on what you're doing and not on how you feel can help you control your emotional response. Additionally, it helps calm down your body's natural reaction to emotions like stress or anger, such as tensing muscles, feeling a knot in your chest, or feeling like you need to cry. Let's say you're upset over feedback you received on an assignment. Instead of thinking about how you feel, name the actions you're taking. Say to yourself something like, "I'm turning on my computer. Now, I'm opening the file that holds my presentation for next week. I'm reviewing the slides I already have. Now, I'm creating a new slide." Close your eyes if you can. Next, slowly inhale as you count to 5 and hold for 1 second. Then, count to 5 as you slowly release the breath. Repeat 5 times to calm yourself down. As you breathe, focus your thoughts on your breath to help relax yourself faster. Walk away from the situation that's making you feel upset or agitated. Make an excuse such as needing to use the restroom or wanting to retrieve a file or assignment. Then, take a few moments to regain your calm by breathing deeply, splashing water on your face, or taking a long sip of water. You might say, "I need to return to my office for a moment to get my meeting notes," or "I'm going to get something from my bag. I'll be right back." Being properly rested will help you remain calm in the face of stress. It won't make your emotions go away, but it will make it easier to control them. Teens need 8-10 hours of sleep per night, while adults need 7-9. Here's how you can help yourself sleep better: Go to bed at the same time each night, and get up at the same time every day. Turn down your thermostat before bed so it's cool. Turn off your screens at least an hour before bed. Spend the hour before bed doing a relaxing activity to help you feel tired. Sleep in comfortable pajamas and bedding. Caffeine increases your anxiety and makes you feel jittery. Additionally, it can release stress hormones in your body to create a fight-or-flight response. This makes you more likely to get upset or agitated. If you can't live without coffee, you might switch out your regular coffee for decaf. Similarly, you can sip on caffeine-free tea, such as peppermint or chamomile tea.

Write an article based on this "Wear a jacket. Put on a black T-shirt with a white collar and short sleeves."
article:
Ash wears a jacket that is blue on top and white on the bottom. The jacket could be substituted for a solid blue or jean jacket. The jacket is best if it's blue with yellow buttons. Should you feel the urge to take the jacket off, Ash wears a solid black shirt underneath.