Summarize the following:
Having people to whom you can reach out is a great way to overcome stress, whether you are seeking concrete help or just a bit of encouragement. It doesn’t need to be a huge network. Really, you might find enough support in your family, a few friends, or a church community. The important thing is that you feel they are there for you.  Cast a wide net. Your “supporters” don’t have to fill all roles. You might have a co-worker that you talk to about work-related stresses, and a close friend in whom you can confide your fears and secrets. Seek out help when you need it. If you are dealing with a particularly stressful patch of life, and your own network isn’t up to the task, consider looking for a support group where you can meet people with the same challenges. Be proactive. Spend time with friends and family. Make time to see and talk to them. Physical well-being is actually closely linked to good mental health. For example, exercise and a healthy diet can noticeably improve your mental health and lead to reduced levels of stress. If you are feeling down, make sure you are not neglecting this side of your lifestyle.  Exercise can be a big mood-booster, as it reduces muscle tension, increases blood flow, and releases “feel-good” chemicals. Aim for a minimum of 150 minutes per week of moderate exercise, like walking, swimming, or light aerobics.  A good diet is another part of a healthy mind and body. Eating breakfast regularly and fueling yourself with healthy foods like whole grains, vegetables, and fruit will give you a steady stream of energy throughout the day, keeping you on the level.  Be aware of what mood-altering substances you put into your body, and why. Stimulants like caffeine, for example, found in coffee, tea, and energy drinks, gives you a temporary energy boost but can leave you feeling anxious, irritable, or restless. Mindfulness is a Buddhist technique that involves living life “in the moment.” Rather than judging events as good or bad, you observe them from an emotional distance. The goal is to overcome suffering not by aspiring to be different but by focusing on what is true from moment to moment. The idea is to be present and awake to experience. Some people cultivate mindfulness through mediation. While this is a possibility, you don’t have to meditate in order to enjoy the benefits of mindfulness. We all have low periods. However, if you feel “down” or depressed for longer than two weeks at a time, you could have a form of mild depression and might want to talk to a mental health professional. Treatment can help you to feel better, motivated, and ready to focus again.  Know the signs of depression. Do you feel fatigued most of the time? Have you lost interest in your friends or activities that you usually enjoy? Do you find it hard to concentrate on normal tasks? Are you easily irritated and short-tempered? These are all signs of mild depression.  Depression can result from a host of factors. Sometimes there is a physical cause. In other cases, however, it stems from heredity, chemical imbalances in the brain, or just stresses in your everyday life. If you think that you are depressed, the best thing to do is see a health care provider.

summary: Have a support network. Lead a healthy lifestyle. Practice mindfulness. Talk to a mental health professional.


Summarize the following:
People with panic disorder have sudden and repeated attacks of fear that last for several minutes, up to an hour, but rarely over that, because the body simply does not physically have enough energy to panic for that long.   Panic attacks are characterized by a fear of disaster or of losing control even when there is no real danger. A panic attack can occur without warning and for no obvious reason. In extreme cases, the symptoms may be accompanied by an acute fear of dying. Although they are quite distressing and can last from 5 minutes to somewhere over an hour, panic attacks are not life-threatening on their own.  Panic attacks arouse the body to a peak level of excitement which makes the individual feel not in control of themself. The mind is preparing for a false fight or flight mode, forcing the body to take over to help the victim face or run from the perceived danger, real or not.  The hormones cortisol and adrenaline are released from the adrenal glands into the bloodstream, and the process begins -- this forms the heart of a panic attack. The mind cannot distinguish the difference between a real danger from the one that is in your mind. If you believe it, then it is real as far as your mind is concerned. They may act as if their life is in danger, and they feel like it is. Try to put it in perspective; if someone was holding a knife to your throat and saying "I'm going to slit your throat. But I'm going to wait and keep you guessing when I'll decide to do it. It could be any time now." There has never been a recorded instance of a person dying of a panic attack. They can only be fatal if accompanied by pre-existing medical conditions, such as asthma, or if extreme behaviors subsequently result (like jumping out of a window). If the person has never experienced a panic attack before, they'll be panicking on two different levels -- the second for not knowing what's going on. If you can pinpoint that they're going through a panic attack, this alleviates half the problem. Symptoms include:   Palpitations or chest pain Speeding up of the heart rate (rapid heartbeat) Hyperventilation (over-breathing) Trembling Dizziness/lightheadedness/feeling faint (this is usually from hyperventilating) Tingling/numbness in fingers or toes Ringing in the ears or temporary loss or hearing Sweating Nausea Abdominal cramping Hot flashes or chills Dry mouth Difficulty swallowing Depersonalization (disconnected feeling) Headache When in doubt, it is always best to seek immediate medical attention. This is doubly important if the individual has diabetes, asthma or other medical problems. It is important to note that the signs and symptoms of a panic attack can be similar to those of a heart attack. Do keep this in mind when assessing the situation. Talk to the individual and determine if they are having a panic attack and not another kind of medical emergency (such as a heart or asthma attack) which would require immediate medical attention. If they've experienced it before, they may be able to clue you in to what's going on. Many panic attacks don't have a cause or, at the very least, the person panicking isn't consciously aware of what the cause is. Because of this, determining the cause may not be doable. If the person doesn't know why take their word for it and stop asking. Not everything is for a good reason.

summary: Understand what they're going through. Watch for the symptoms. Seek emergency medical attention if this is the first time the individual has experienced this. Find out the cause of the attack.


Summarize the following:
Almost all major airports offer WiFi of some kind, although you might have to pay for access to faster or longer-lasting connections. Look up what access is offered at your airport beforehand so you know what to expect at the terminal. Bring work or study materials to make good use of your free time. Set up shop in a food court if you want to work on a table, or find a gate that’s not in use for a quieter spot to concentrate. Some airports offer small fitness centers, and airports in San Francisco and Dallas/Fort Worth even have yoga rooms.  If a gym isn’t available, do a few simple exercises like pushups, jumping jacks, or squats for a quick pre-flight workout in the terminal.  Make sure your airport gym also has a shower before you start working up a sweat. Most airports will have at least a couple small gift shops, and the bigger ones boast huge malls. Buy last-minute gifts or treat yourself to some new clothes or a book, but make sure your purchases can fit in your carry-on luggage, or ask if the store can ship them to you. Keep an eye out for duty-free shops in international terminals.
summary: Hook up to the WiFi. Work remotely. Get some exercise. Shop in the terminal.