Problem: Article: Meditation is a proven method for relaxation. Those who meditate often find that it clears their minds and helps them become centered. Meditation can get your mind off of cutting now, and can help you feel better in the long run.  Don't give up if you find that meditation is difficult. Start by attempting to meditate for a few minutes and gradually work your way up to a greater length. Simply close your eyes and focus on your breathing. Try not to think of anything except the sound of your breath and how it feels filling your body. Concentrating just on this may be enough to get you through your urge. Try using a guided meditation to give yourself something to focus on. You can get a guided meditation in the form of apps, recordings online, DVDs, and classes. Your loved ones can be wonderful distractions. They can talk you out of self-injurious behaviors or occupy your time with a lively chat or interesting activity. Don't suffer in silence. Reach out to someone you trust when you get the urge to cut. Make a list of a few people you can call and keep it with you at all times. Let's say you had a fight with your mom and you run to your room to cut. Instead pick up the phone and dial a friend. Say, "Hey, I'm having those thoughts again. You wanna hang out?" Getting lost in a good book or writing project is an excellent way to preoccupy yourself. Allowing your mind to become immersed in a story can stop you from thinking about hurting yourself. You may also become inspired to write your own material.  Writing poems, short stories, and songs can help you express yourself, as can writing in a journal. You could also write a letter to someone you never intend on sending.  There is a significant amount of shame and guilt that often accompanies cutting, so try to find a way to express these feelings. Write about them or talk with someone about them. Surrounding yourself with warm water can ease the tension right off of you. Taking deep breaths and relaxing every muscle in your body can help you calm down and forget about wanting to hurt yourself. Allowing water from a showerhead to spray your skin instead of cutting may also help to curb your urge to self-harm. Additionally, scrubbing yourself with soap or taking a cold shower can also help you to resist cutting. Taking a nap is extremely helpful in cut prevention if you find that some of your triggers are caused by a lack of sleep. Wearing comfortable clothing and lying in a texturally-pleasing location can feel good against your skin and provide the sensation you are looking for. Allowing your body to get the rest it requires may be all you need to get over your craving. Ensuring that you get a good night's rest may also prevent the urge to cut. Practice good sleep hygiene, such as by following a bedtime routine, shutting down electronics an hour before bedtime, keeping your bedroom cool and dark, and cutting out caffeine in the afternoon and evening. Talk to your doctor about sleep aids if you have trouble sleeping. Exercising and eating healthy can also help you sleep.
Summary: Meditate. Phone a friend. Write or read a book. Get in the tub or shower. Take a nap.

INPUT ARTICLE: Article: In southern Africa, the mornings can be pretty chilly, but the afternoons can be quite hot. You won't have a chance to run back to your hotel and change, so dressing in layers at the start of your day will help keep you comfortable. Even if you're not going on safari during the rainy season, you might still be caught in a downpour. The jacket doesn't need to be heavy, just waterproof, and it should match the rest of your wardrobe so that it blends in to your surroundings. The weather in central and east Africa tends to be more temperate throughout the year, but it can be very chilly in the morning. Convertible pants - where the bottom half of the bottoms zip off to make shorts - are your best bet for a safari there. In South Africa, the rainy season coincides with the hottest weather. So while you'll want to pack a rain jacket and waterproof hats and shoes, you should also make sure your shirts and pants are lightweight and breathable to keep you cool. The rainy season in Eastern Africa coincides with the area's coolest weather. Long pants and a lightweight long-sleeve shirt are great options to wear under your rain jacket.

SUMMARY: Dress in layers in southern Africa. Pack a rain jacket if you're going to eastern Africa. Pick convertible pants for safaris in central and east Africa. Prepare for rainy, hot weather in South Africa. Be ready for rainy, cool weather in eastern Africa.

In one sentence, describe what the following article is about: Try to have a pantry week once week a month, in which you do not do any grocery shopping and instead just rely on what's in your pantry.  Use leftovers, frozen food, and anything else you can find. You probably have more food than you realized sitting around. You can google recipes that only use the ingredients you have on hand that week. As previously stated, many websites offer you lists of suggestions if you type in the ingredients you have. Some foods can be frozen to increase their shelf life.  If a bread item you usually buy, like sourdough bread or bagels, goes on sale you can freeze loaves or packages to increase their shelf life. Bread can last about three months when frozen.  Most raw meats can be frozen to increase their shelf life. How long they last depends on the type of meat, but poultry, beef, and pork can last for months frozen.  If you're big on seafood, buy pre-frozen seafood in the store rather than fresh cuts. Not only does this cost less, you can stock up on sale items and leave them frozen for a few weeks or months before use. It's okay to buy expensive foods once in awhile. However, choose the items you splurge on wisely.  Certain foods may cost slightly more, but this is because they're healthier. Whole wheats, for example, are much healthier than processed wheats. This means you'll end up using less of these items as you'll feel fuller faster and for longer periods.  Some organic foods may actually fill you up more. You can experiment with going organic on certain items, usually wheat or grain-based foods, and see if you notice yourself eating less. If so, you might want to try swapping certain foods for the organic variety as you may end up spending less over time.
Summary:
Have a pantry week. Freeze certain foods. Choose splurge foods wisely.