Summarize the following:
The sooner you recognize the signs of an attack, the better chance you have of controlling it. Panic attacks can come on suddenly through “triggers,” but have clear patterns.  People who get panic attacks usually feel a sense of fear, danger, doom, or loss of control. You may feel detached – that is, like things around you aren’t real. How do you feel right before an attack? This can tip you off: rapid heart rate, sweating, shaking, trouble breathing, and even chills or dizziness. For many people, panic disorder comes along with other fears, like being in closed spaces (called “claustrophobia”). You might get an attack from fear of a closed space, reliving a scary event, or seeing a certain person. These can be “triggers.” Your first reaction is to flee. But in most cases, it’s better to stay where you are until the attack passes.  Unless it is unsafe, stay put while the attack occurs. If you’re in a car, try to have the driver pull over and stop. Trying to run from your triggers can lead to what’s called “phobic avoidance,” which can be really harmful. People who have lots of attacks often get something called “agoraphobia.” Doctors used to think this was a fear of public places. But we now know it occurs when people avoid being in public from fear of an attack or being embarrassed. Instead of running, remind yourself that your fear will pass. Focus on a non-threatening or visible object, for example, like items in a shop window or the moving hands on a clock until you feel the panic subside.  If you can, recite something in your head like a favorite poem, a mantra, or the times-tables. This will distract you from what triggered the attack in the first place. You can also try to imagine something calm, like a place or situation that makes you peaceful, relaxed, and positive. It could be your grandma’s house or by the seaside. Try to focus on your breathing, as well. You’ll take short and shallow breaths in a panic, which can actually make your feelings of anxiety worse. Slow your breaths; breathe deeply.  Inhale slowly to the count of four and then exhale. This will help you relax your mind and body. Practice deep, slow breathing when you are relaxed to get used to it. Tell yourself that the panic is temporary. Try to figure out what triggered you and remind yourself that your fear is not real and will pass. Don’t let it get the best of you.  Don’t try to resist the feeling of anxiety. Resisting and failing might only increase your panic. Tell yourself that what you are feeling is uncomfortable, but won’t hurt you.

summary: Learn the signs. Stay put. Focus on something else. Slow your breathing. Challenge your fear – but don’t fight the attack.


Summarize the following:
Click the Apple logo in the top-left corner of the screen. A drop-down menu will appear. This option is at the top of the drop-down menu. It's at the bottom of the About This Mac window. This option is in the left-hand pane of the System Report window. It's about halfway down the group of options that appear below the Hardware heading in the left-hand pane. It will appear at the top of the right-hand pane. You can also view your graphics card's specifications listed below the card's name.

summary: Open the Apple menu . Click About This Mac. Click System Report…. Click ▼ to the left of Hardware. Click Graphics/Displays. Look for your graphics card's name.


Summarize the following:
Throughout your day, walk rather than ride or drive when you can. If you drive somewhere, park at the far end of the parking lot and walk to the building to get some extra steps in. For example, you could walk around the building when you're waiting for an appointment, rather than sitting in a waiting room flipping through a two-year-old magazine. Typically if you tell the receptionist you're going for a walk, they'll let you know about how long it will be. Getting at least 7 or 8 hours of sleep each night can help lower your stress levels and improve the functioning of your immune system. You'll also likely find that your productivity during the day will improve, since you'll think more clearly and find it easier to concentrate. While you sleep, your brain releases chemicals that affect your heart rate, blood pressure, metabolism, and digestion. Alcohol and caffeine can wreak havoc on any diet and exercise plan. They are also diuretics that can cause dehydration and other physical problems, particularly if you consume significant quantities on a regular basis.  If you exercise regularly, eat well, and get plenty of sleep, you'll likely find that you don't need as much caffeine to get through the day. Sleep gives your body a chance to renew all systems and repair any damage done throughout the day. Too much screen time negatively affects both your physical and mental health. Try to go one day a week without turning on electronic devices or watching television. If you can't do it for a whole day, at least try to give yourself a few hours to unplug. You might also set aside 30 minutes to an hour each day to unplug. Put on some soft music and read a book or meditate.
summary: Find opportunities to walk. Get a good night's rest. Limit alcohol and caffeine. Unplug from time to time.