Q: Deep breathing is the perfect tool to use right in the midst of extreme emotions. As soon as you notice the physical cues (i.e. racing heart, clenched fists, pit in the stomach, etc.) of a strong emotion approaching, you can step aside and practice a few seconds or minutes of deep breathing. This can reorient you and cause you to respond more mindfully within the situation. This can also serve as a relaxation technique to keep you from acting out in a way you would regret. Start by breathing as you normally would, but pay close attention to each breath. Then, take deeper breaths in through your nose, expanding your stomach as if you are filling a balloon. Place your hands on your belly to notice these movements. Exhale slowly, deflating the balloon that is your stomach. Repeat this technique until intense emotional states subside. Practicing mindfulness meditation can be helpful in overcoming strong emotions such as sadness, fear, anger, and even jealousy. General mindfulness meditation involves grabbing a cozy seat in an area with minimal distractions. Cross your legs and close your eyes, if that feels comfortable to you. Breathe in and out deeply, noticing your stomach contract and relax with each breath. After you have done the above for several complete breaths, bring to mind the emotion you are feeling. Perhaps you can recall in your head the situation that evoked this emotion. Continue to take deep, slow breaths. Recognize how your body feels in response to this emotion. Is your chest tight? Stomach cramped? Head aching? Once you have become aware of the physical sensations you feel with this emotions, just sit with the emotion for awhile. Accept it as a temporary, changing part of you. Continue to breathe as you focus on this feeling of acceptance. If you ever get caught up in the emotion or worry that it is taking over, return to focusing on your breath and your presence in the room. People often resist strong feelings because they fear the response. By participating in mindfulness about your emotions, you are able to recognize that these emotions alone cannot hurt you. They will eventually fade. You can manage them. It may be especially hard to motivate yourself to engage in physical activity when you're experiencing strong emotions, but the benefits are worthwhile. Just as regular exercise provides amazing benefits to your physical health, it can also benefit you mentally. Exercise reduces the levels of the body's stress hormones, and increases the production of endorphins, which elevate your mood and act as natural painkillers. Find an activity that can help you burn off the residual effects of your intense feelings. If you feel angry, you might try running or boxing to relieve this emotion. If you are feeling sad, a light walk or yoga may help. If a strong emotional state causes you to feel tense in your body, take a few minutes to try this relaxation technique. Progress muscle relaxation involves gradually contracting and releasing different muscle groups in your body. It functions as a way to relieve stress and make you more aware of tension in your body. Have a seat with your thighs parallel to the ground and your arms parallel to your upper body. Relax your posture. Close your eyes or try not to focus on any stimuli in the room around you. Take several deep, cleansing breaths. Starting with your feet, move up through your body. Select a muscle group and clench all the muscles (toes, for example). Hold them contracted for a breath, noticing the tension. Then, release them and notice how the tension melts away. Continue doing this with each muscle group.
A: Try deep breathing. Engage in mindfulness about your emotions. Exercise. Do progressive muscle relaxation.

Article: The exact causes of IGH are still not fully known, but dermatological experts agree that long-term sun exposure is a major factor in practically every case. To reduce your exposure to the sun's UV rays, apply a broad-spectrum sunscreen to your exposed skin every time you go outside, even on cloudy days. IGH spots nearly always occur in areas that are regularly exposed to the sun's UV rays, such as the lower legs and arms, the face, and the back of the neck. Along with using sunscreen when going outdoors, it's also a smart idea to wear a broad-brimmed hat and sunglasses to protect your head, face, and eyes. Consider also wearing long sleeves and pants on sunny days. Look for hats and clothing made of fabrics that provide UVA/UVB protection by checking the labels. Don't go out in the sun between 10 am and 4 pm because this is when the sun is the most powerful. Trauma to your skin can also predispose you to IGH, so make sure to protect your skin from injury as much as possible. If you get a skin injury, such as a burn or cut, then make sure to have it treated right away. Even if you take every recommended sun protection measure, you may end up with IGH spots due to genetics. Experts aren't entirely sure why, but IGH seems to run in families. If this is the case for you, though, don't use it as an excuse not to bother protecting your skin from the sun. IGH spots are more common on people with fair skin, but are more noticeable on people with darker skin.
Question: What is a summary of what this article is about?
Wear sunscreen every day. Cover exposed skin. Avoid skin trauma. See if IGH runs in your family.

Problem: Article: These strategies could include calling a friend, taking a walk, engaging in a hobby or doing another activity that requires intense concentration.
Summary: Include at least 3 different vegetables in meals. Experiment with sneaking vegetables into at least 1 dish. Exercise for at least 30 minutes each day or make sure you get in your 10,000 steps. Write down nonfood strategies for handling stress.

Q: They should include long screws and wall anchors that will hold the straps firmly to your wall. You will not need to drill into the case itself using this method. Use a stud finder to search for wall studs. If possible, find two studs and secure the bookcase with two straps to ensure a good hold. Secure the bookcase into wall studs whenever possible, instead of using wall anchors. It is best to secure the bookcase without the books in it, and then fill it up once you are finished. Draw a vertical line. The two cross-hairs are the locations where you will drill your wood screws into the wall. Make sure the adhesive layer is facing down. You will peel back the clear plastic cover after you are done drilling. Use a cordless drill. The number of screws may depend on the brand of Velcro straps you use. If you couldn't find a stud, you will need to make pilot holes and insert the wall anchors. Then, screw the wood screws directly into the wall anchors, where your lines meet. Peel back the clear cover from the sticky adhesive and press the strap onto the top of the bookcase. For best results, don't remove the adhesive strip to realign, or it may lose some of its hold.
A:
Purchase a set of Velcro straps. Use a stepladder and a pencil to draw a horizontal line where your bookcase meets the wall. Remove the books and move the bookcase away from the wall. Mark the stud locations with a pencil. Ask someone to line up the straps vertically and hold them in place. Drill the wood screws into the center of the straps, where there are holes for the screws. Move your bookcase back into place, at the level where your screws are placed in the wall.