Summarize the following:
Setting a realistic weight or health goal is a great start to your weight loss plan.  It will give you something to track and work towards over the course of a month.  Think about how much weight you want to lose, what time frame and other health or wellness goals.  Set a goal for how much weight and what target weight you'd like to get to within a month. A healthy rate is generally considered 1 to 2 pounds a week. So what does this mean? Generally, you can lose up to 4 to 8 pounds in a month.  Setting a goal to lose more than this amount is generally not realistic. You may also want to set goals about exercise or lifestyle factors.  For example, you might set a goal of working out three days a week for 30 minutes.  This is a great health-based goal but will also support your weight loss. Remember, dramatic weight loss is risky and often ineffective; the faster you lose weight, the easier you can gain it back. Only real lifestyle changes can give you effective results. “Fad diets”, such as diet pills or liquid cleanses may help you lose water weight, but most work by essentially starving you. Taking measurements is the most effective way to track your progress.  It also can provide information of whether or not your diet and exercise program are effective.  Weighing yourself regularly is an easy way to track your progress.  Step on the scale one to two times per week and track your weight over time.  You will most likely see the most weight loss in the first week or two during your month time frame. Since weight alone doesn't tell you the full story of your weight loss, you might want to consider taking measurements.  This can help you see where you're losing weight. Take measurements around your shoulders, bust, waist, hips, thighs and measure them about once every two weeks.  Over the course of a month, you should be able to see some noticeable changes. A journal is a great tool when losing weight.  You can use it to help you prepare for weight loss, motivate you during weight loss and to help keep you on track to maintaining your weight.  Initially, jot down notes about your weight loss or health goals in your journal.  Write about how much weight you want to lose and how you're going to track your progress. You may also take notes on what aspects of your diet or lifestyle you think you want to change.  For example, you might want to cut out sodas, increase your activity or eat more fruits and vegetables.  In addition, you can use your journal to keep a food and exercise diary.  Studies have shown that those people who keep track of their food intake and exercise are able to maintain weight loss longer.

summary: Set a goal. Take your measurements. Start a journal.


Summarize the following:
. When you experience a panic attack, your breathing changes and becomes shallow and quick. This can lead to feelings of lightheadedness or chest tightness. Deep breathing is an effective and quick way to take control of your symptoms. Focusing on deep breathing can make your body experience an immediate sense of calm. You can use deep breathing when you begin to feel anxious or experience fear around a panic attack. Block any thoughts you have and instead, put your attention on your breath. Begin lengthening your breaths and breathing more slowly. Pick up a new activity that can help you relax and wind down. This can help you take a few steps back and help you to clear your head and calm your thoughts.  Take a daily class or set aside time each day for specific activities. Especially if you have a hectic work or school schedule, go straight to something that calms you after your workday is done. You can try yoga, qi gong, tai chi, progressive muscle relaxation and meditation. Music can have a calming effect and help you to cope with stress and anxiety. If you want to reduce stress and anxiety, listen to slow classical music. Listen to music you enjoy that helps induce a sense and feeling of calm. Binaural beats are a type of rhythm that can help induce certain brain states. They’ve been shown to help reduce anxiety when listened to in the delta/theta range. They are usually paired with soft, soothing music. Learn more about binaural beats by checking out How to Meditate With Binaural Beats MP3s.

summary: Practice deep breathing Do calming activities. Listen to music.


Summarize the following:
Sort the puzzle pieces by major color or feature. The edge pieces have at least one completely straight side while the center pieces have no straight sides. Corner pieces, or pieces with two straight sides, are considered edge pieces. If you have a large enough space, you may opt to lay all the pieces out on a table at once.  However, if your space is limited, you may opt to place the puzzle on a movable board and sort the pieces into bins or bowls of some sort to keep colors or shapes of a certain type together.
summary: Review the puzzle picture and note the major color or texture groupings in the picture. Separate out the edge pieces from the other puzzle pieces and set them on your workspace.