If you're in the middle of a panic attack, try grounding yourself by identifying 5 things in your environment you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Other ways to practice grounding include splashing water on your face, planting your feet on the bare earth, or drinking a hot or cold beverage. Take a deep breath in through your nose. Hold the breath for several seconds. Then, release the breath slowly from your mouth. Repeat the cycle again until you start to feel calmer. Deep breathing is a wonderful tool for relieving anxiety symptoms in the moment, such as during a panic attack. It works by sending more oxygen to the brain. As a result, you jumpstart the body's natural stress response and become calmer. Try several rounds of deep breathing to reduce acute anxiety, but you can also do this exercise regularly to keep at anxiety at bay. Working your up through the body, gradually contract then relax each muscle group. While contracting, hold for a few seconds and notice how the tension feels. Then, release the tension and notice how that feels before moving on. This relaxation exercise helps you recognize where you are holding tension in your body so that you can effectively release the tension. Jot down your anxious thoughts by recording the situation, your reaction or thoughts about it, and how you feel as a result. Try to spot recurring thought patterns or even problem-solve these stressful situations. For example, if you notice you seem to write about feeling anxious frequently on Thursdays, you might analyze that day to determine what's happening to make you anxious. Maybe you are coming in contact with a trigger without knowing it, such as a demanding class or a toxic person. Grab a pair of headphones and drown out the anxious thoughts. Listen to your favorite music, podcasts, or audiobooks. Many people find they can sleep easier by distracting their thoughts. You can also try singing out loud, even if it's just very quietly to yourself. This will engage your voice, another part of your body, which can help ground you. If you're stressed out, your anxiety is likely to be high. Schedule some time off of work or school after intense periods. That could mean taking at 20 minute break during a stressful day, or calling in sick for a full day if you really need to unwind. Don't feel bad about taking breaks from your work. Remember that you'll perform at your best when you're not stressed or anxious, and that you'll be able to be productive and relaxed when you come back.
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One-sentence summary -- Ground yourself. Breathe deeply. Do progressive muscle relaxation. Journal. Listen to something that distracts you. Take a short time-out or a full mental health day.

Q: . Remember that it took a lot of courage for the person to ask you out. If you genuinely appreciate him for asking, thanking him will soften the blow of your refusal. Be kind and give them positive feedback before your refusal. Be specific about what you do like or appreciate about her. Some examples of compliments you could give include: "You're so much fun to spend time with, but..." "You've been a great friend these past few months, but" "You're really thoughtful and nice to think of me, but" You might speak clearly and assertively, but you may send unintended or confusing messages with your body language. Don't pull away from the person, but don't lean in, either. Keep your arms uncrossed, make eye contact, and smile gently. This is an awkward situation, but allow your body language to be relaxed try not to clench your jaw, furrow your brow, or compress your lips into a tight line, which may appear harsh and mean. It might have been funny to you that this person asked you out or it may be tempting to talk about it with your best friends. Don't spread the news of this person asking you out. Respect her feelings and remember that it took courage for her to ask you in the first place. If the person asked you out via text, avoid keeping the text message or showing it to anyone else. If the person asked you out via social media, do not take a screenshot of the message and show it to others.
A: Thank the asker Compliment the person. Be mindful of your body language. Avoid gossiping.

Article: If you live in a house that was built in the 1940s or before, your walls are probably made of plaster and lath. If your house was built more recently, however, your walls are likely made of drywall. It is important to find out what your wall is made of before you hang your mirror because using a drywall hanger on plaster can damage a plaster and lath wall's surface. Plaster and lath is harder, thicker, and more brittle than drywall. If you're unsure what type of wall you have, try to push a pushpin into the wall. A pushpin will go right into drywall but not plaster. All fasteners have a maximum weight rating. Some fasteners are designed to hold heavy mirrors and picture frames and some are not. You can use a bathroom scale to weigh your mirror. If you're using a bathroom scale, weigh yourself first and then weigh yourself as you're holding the mirror. The difference will be the weight of your mirror. If you're hanging a heavier mirror, you'll want to find a stud in your wall to support it. If you have a wall made of drywall, you can use a stud finder to locate a stud in your wall. A stud finder, however, won't work for a plaster and lath wall. To find a stud behind a plaster and lath wall, tie some string around a strong magnet. Then, holding the top end of the string, slowly move the magnet horizontally across the wall. The magnet should stick to the wall when it moves across a stud. The magnet you use will have to be strong, so simple magnets from your refrigerator probably won't work. Lift your mirror up on your wall where you want it to hang. Then, use a pencil to make a short line where the center of the top edge of the mirror is on the wall. If you're hanging a heavier mirror, have someone help you get the mirror into position. Many different fasteners exist, and they all have different maximum weight ratings, or the maximum weight they can hold up. These include screw-in drywall anchors, expanding plastic sleeves, picture frame hangers and nails, tap-in expanding anchors, toggle bolts, and anchor wire (monkey hooks). Hardware weight limits should be listed on the packages they come in. When hanging a mirror with wire, it is a good idea to use two fasteners instead of just one. Using two will prevent your mirror from moving in place and becoming lopsided. Using two fasteners will also reduce the likelihood that your mirror will fall. Take a small piece of wood approximately 12 inches (30cm) long and mark its center. Center it under the top of the mirror and hold it up tight under the wire until the wire is taut. Use a tape measure to measure the distance from the top of the mirror to the top of the piece of wood. Then measure that same distance down from the mark you made on the wall and make a mark. This second mark indicates the future position of your hanging wire. Now, take the piece of wood and align its center with the second mark you made on the wall. Use a torpedo level to make sure the piece of wood is level. Then, use a pencil and mark on the wall the location of the upper right- and left-hand corners of the piece of wood. These marks will be where you put in your hooks.
Question: What is a summary of what this article is about?
Determine what type of material your wall is made of. Weigh your mirror so you know what type of fastener you'll need. Find a stud in your wall if you're hanging a heavy mirror. Mark where you want the top edge of the mirror on the wall. Choose a fastener with a weight rating above your mirror's weight. Prevent the mirror from going askew by using two fasteners. Determine the position of the two fasteners with a block of wood. Make sure the mirror will be perfectly level with torpedo level.