Q: When your friend is feeling anxiety, you may want to move them to a quiet place. You want to reduce the stress of the situation and avoid causing any new stress. The goal is to help your friend by keeping the situation under control. If you are in a crowded place, help your friend find a quiet corner or part of the room. Do this discreetly so as not to draw attention to your friend, which may cause more anxiety. Listening is one of the best things you can do for your friend during an anxiety attack. For someone with anxiety, having someone listen to your feelings can help you work through the anxiety. It also helps the feelings feel valid, which helps eliminate increased anxiety because a person might feel like they are being stupid or the feelings are wrong. Your friend may just need you to listen and try to understand their feelings during the panic attack. Just be a willing ear and listen to your friend. For example, you may tell your friend, "I am here for you. I am here to listen to you without any judgment or pressure. If you need to talk through your feelings or express your anxieties, I am here to listen. I will give you the support and encouragement you need." Even if you are unsure what you should do, being with your friend can provide a tremendous help and comfort. Often, there will be nothing you can do to help your friend. The anxiety will have to run its course or work itself out. Being there helps your friend not feel so alone. You can ask your friend, "Is there anything I can do?" If your friend's answer is no, stay with your friend and be there for him or her. If your friend is having an anxiety attack, you should ask if your friend takes anxiety medicine to treat the anxiety. You may already know they take the medicine. Gently remind your friend to take the medicine if they haven't yet. Think about the way you phrase the question or reminder. You may ask, "Do you have any medication you take when you feel this way?" If the answer is yes or you know your friend takes anxiety medicine, ask, "Would you like me to get your anxiety medication?" or "Do you have your medication with you?" Breathing exercises are one of the best anxiety and panic relievers. Sometimes anxiety or panic can cause shortness of breath. Doing breathing exercises with your friend can help your friend gain control of their breath, focus on something, and calm down. Try getting your friend to inhale through the mouth and exhale through the mouth. You can try counting the breaths. Inhale for a count of four, hold for a count of four, then exhale for a count of four. Repeat five to 10 times. Anxiety attacks may end within a few minutes, or the person may feel the affects of the anxiety attack for days. You may not be able to stay with the person through the entire attack or the duration of the anxiety. Instead, you should help get them to a calmer mental state so the person can go about their day or go home. Stay with the person until their breathing is under control. You can explain how to do a simple breathing exercise by saying something like, "Take a deep breath in through your nose while I count to four. Then, hold the breath for a few seconds and exhale slowly." Continue doing breathing exercises with this person until they have stopped hyperventilating. If your friend has taken anti-anxiety medication to help, remain with them until the medicine starts working. Keep talking to your friend to gauge their words. Though your friend may not be happy or fine, you can stick around until the panic, intense fear, or anxiety has subsided. Listen for a more normal speech speed or look for a reduced amount of shaking.
A: Move your friend to a quiet, stress-free place. Listen. Stay with your friend. Ask your friend if they take anxiety medicine. Practice breathing exercises with your friend. Recognize the signs that an anxiety attack is over.

Q: You can knit the brioche stitch in the round or using two straight needles. A bulky weight yarn is ideal for this stitch, but you can also use a thinner yarn if you prefer. If you are trying the brioche stitch for the first time, then you will need: two balls of bulky weight yarn in two different colors or two balls of the same color a pair of US 13 straight needles or US 13 circular needles for knitting in the round a stitch marker (only if knitting in the round)
A: Gather your materials.

Q: Make sure that you are using potato starch and not potato flour. If you can't find any tapioca starch, however, you can use tapioca flour; it's the same thing. This is the secret ingredient that will help improve the structure of your gluten-free cakes, breads, cookies, muffins, etc. The added sugars will also create a browning reaction and lend your baked goods a more complex flavor. Don't get lazy on the mixing! If you don't mix things well enough, your baked goods will have poor results. It will take about 3 to 5 minutes of good mixing.
A: Pour the white rice flour, brown rice flour, potato starch, and tapioca starch into a large bowl. Add the nonfat dry milk powder. Combine the ingredients with a whisk until everything is well combined. Pour the blended flour into an air-tight container and store it in the fridge for up to 3 months.

Q: You'll need to get in basic shape before you can start really toning your muscles. If you move directly into intense exercise, you're much more likely to get overwhelmed and quit or even injure yourself. Start building your endurance by getting off the couch and being active in your everyday life. Take the stairs when you have the choice. Stand instead of sit while you use the computer or study. Walk to places that are a mile or less from your location, instead of taking the car. Go for a relaxing walk or jog instead of watching TV. There are lots of ways to get active in your everyday life without even exercising. Burpees look complex but they're actually easy once you get used to the motions and they're one of the best full body workouts that you can do. Start in a standing position, feet apart. Put your hands down on the ground in front of your feet, jump your legs back so that you go into a push-up position, and do a push-up. Now, jump your feet back, then lift your hands above your head and jump straight up as high as you can. Repeat for at least 10 minutes. You can skip either the push-up or the jump, but both really add to the effectiveness of the exercise, so it is not recommended. Planks are one of the more efficient exercises you can do, significantly increasing the strength of your core muscles and legs in much less time than other core exercises. Start by getting into a push-up position. Now, lower your body so that instead of resting your weight on your hands, your whole forearm is resting on the ground instead. Just hold that position, with your back and legs as straight as possible, for as long as you can. You should try to hold this position for as long as you can, but you should know that holding it for a minute or more takes very strong core muscles. Start out holding the position for 10 seconds, resting for 30 seconds, and then repeating for about 10 minutes. Slowly work your way up to holding the position for 30 seconds to a minute. Squats work your core muscles and your legs, and can even work your arms if you lift small weights while you do them. A squat is done by standing with your feet about a shoulder's width apart and then crouching down, as if you're sitting in an invisible chair. Keep your back straight in order to do this exercise correctly. If you're new to squats, using a chair or table to balance can make it much easier.
A:
Be active every day to prime your body for toning. Do burpees. Do planks. Do squats.