In one sentence, describe what the following article is about: Mindfulness is a technique that invites you to learn to observe your emotions without heightened emotions.The principle of mindfulness is that you need to acknowledge and experience the negative thoughts and emotions before you can let them go. Mindfulness is not easy because it means becoming aware of the negative self-talk that often accompanies shame, like self-condemnations, comparisons with others, etc. However, the task is to acknowledge and recognize shame without getting caught up in or giving power to those emotions that arise. Research has shown that mindfulness-based therapy and techniques can facilitate self-acceptance and help reduce negative thoughts and feelings.   Try to find a quiet space to practice mindfulness. Sit in a relaxed position and focus on your breathing. Count the inhales and exhales. Inevitably, your mind will wander. When this happens, don't chastise yourself but take note of what you are feeling. Don't judge it; just be aware of it. Try to bring attention back to your breath, as this is the real work of mindfulness.  By acknowledging but de-centering your thoughts and not letting them take over, you are learning how to cope with negative feelings without actually trying to change them. In other words, you are changing your relationship to your thoughts and feelings. Some people have found that in doing this, eventually the content of your thoughts and emotions changes (for the better) too. ” Shoulds, musts, and oughts are often signs of an unhelpful rule or assumption that you’ve internalized. For example, you might think, “I should not ask for help because that would show weakness,” or you might think “I ought to be more outgoing.” When you notice this language, take the time to ask yourself some questions about these thoughts:  How does this thought impact my life? For example, if you think “I ought to be more outgoing or I won’t have any friends,” you might feel embarrassed when you don’t accept social invitations. You might push yourself to go out with friends, even when you feel tired or could use the time to yourself. This could cause problems for you. Where did this thought come from? Thoughts often come from rules that we hold for ourselves. Perhaps your family were very extroverted and encouraged you to be highly social, even if you’re an introvert. This might have led you to believe there was something “wrong” with being more quiet, which could lead to a negative core belief about yourself such as “I’m not good enough the way I am.” Is this thought reasonable? In many cases, our negative core beliefs are based in overly inflexible and rigid thinking that holds us to unreasonable standards. For example, if you’re an introvert, it may not be reasonable for you to be outgoing and social all the time. You may truly need time to yourself to recharge. You may not even be enjoyable company if you don’t get that time you need. What do I gain from this thought? Consider whether you benefit from this thought or belief. Is it helpful to you? Instead of the old rigid rules for yourself, look for more flexible alternatives. Often, substituting qualified terms such as “sometimes,” “it would be nice if,” “I’d like to,” etc. is a good first step in making your expectations for yourself more reasonable. For example, instead of saying, “I ought to be more outgoing or I won’t have any friends,” qualify your language with flexible terms: “Sometimes I will accept invitations from friends, because friendship is important to me. Sometimes I will take time to myself, because I am also important. It would be nice if my friends understand my introversion, but even if they don’t, I will take care of myself.” Often, negative beliefs about yourself are extreme and totalizing. They say “I am a failure” or “I am a loser.” These beliefs allow for no “grey area” or balance. Try finding a more balanced view of these self-assessments.  For example, if you frequently believe you are “a failure” because you make mistakes, try to make a more moderate statement about yourself: “I am good at quite a few things, average at quite a few things, and not so good at a few things -- just like everyone else.” You aren’t saying you’re perfect, which would also be inaccurate. You’re acknowledging that, like every other human on the planet, you have strengths and areas for growth. If you frequently totalize yourself, such as “I’m a loser,” or “I’m pathetic,” rephrase this to acknowledge the “grey area”: “I make mistakes sometimes.” Note that this statement is not something you are, it’s something you do. You are not your mistakes or your unhelpful thoughts. If you feel yourself in danger of ruminating, that broken-record loop where you get “stuck” in an unhelpful thought pattern, nurture self-compassion and kindness. Instead of berating yourself and engaging in negative self-talk (i.e., "I'm stupid and worthless"), treat yourself as you would a friend or other loved one. This requires careful observance of your behavior and the ability to step back and realize that you would not let a friend engage in this kind of self-destructive thinking. Research has suggested that self-compassion has numerous benefits, including mental well-being, increased life satisfaction, and decreased self-criticism, among others.  Offer yourself positive affirmations each and every day. This works to restore your sense of self-worth and increase the compassion you show for yourself. Set aside time each day to say aloud, write, or think affirmations. Some examples include: "I am a good person. I deserve the best even if I have done some questionable things in my past"; "I make mistakes and I learn from them"; "I have lots to offer the world. I have value to myself and to others."  You can practice compassion when you keep your journal. When you’re tracking your negative thoughts, show yourself some kindness regarding them. For example, if you had the negative thought, “I am so stupid and I will fail this test tomorrow,” examine it with kindness. Remind yourself not to totalize yourself. Remind yourself that everyone makes mistakes. Plan on what you can do to avoid similar mistakes in the future. You could write something like, “I am feeling stupid because I didn’t study enough for this test. Everyone makes mistakes. I wish I had studied more, but I can’t change that. Next time, I can study more than a day in advance, I can ask a tutor or my teacher for help, and I can use this experience to learn and grow from.” Think about the good stuff. Chances are that you are not giving yourself enough credit for everything that you've done throughout your life. Impress yourself, not others. Take some time to reflect and look back at your past glories from big to small; this will not only help you become more aware of these accomplishments but can also help validate your place in the world and the value you bring to the people around you. Consider grabbing a notebook or journal and setting a timer for 10 to 20 minutes. During this time, write a list of all of your accomplishments and return to it as you have more to add! In this vein, you are becoming your own cheerleader. Give yourself positive encouragement and credit for the things you do. For example, you might note that although you're not getting all the exercise you'd like to be getting, you have been going to the gym one extra day a week. Be optimistic and avoid the self-fulfilling prophecy of pessimism. If you expect bad things, they often occur. For example, if you anticipate a presentation going poorly, it just might. Instead, be positive. Tell yourself, "Even though it's going to be a challenge, I can handle this presentation."
Summary: Cultivate mindfulness. Watch out for “shoulds. Find flexible alternatives. Aim for a more balanced view of yourself. Show yourself compassion. Focus on the positive. Use positive and hopeful statements and language.

In one sentence, describe what the following article is about: While your doctor may recommend natural methods to help control your asthma, don’t try any remedies without consulting them first. They will need to assess how severe your symptoms are and whether the treatments you want to try are likely to be safe or effective for you. Some herbs, vitamins, and dietary supplements can interact badly with medications you may be taking. Always tell your doctor about any medications or supplements you are currently using.
Summary:
Discuss any treatment approaches you plan to take with your doctor.