【推荐2】One of the best ways to practice forgiveness is with the REACH method. REACH stands for Recall, Empathize (移情), Altruistic (利他的) gift, Commit and Hold.     1    

Recall, The first step is to recall the wrongdoing in an objective way. The goal is not to think of the person in a negative light, but to come to a clear understanding of the wrong that was done.     2     Don’t push aside anything, especially if it makes you feel angry or upset.

Empathize. Try to understand the other person’s point of view regarding why he or she hurt you, but don’t minimize the wrong that was done. Sometimes the wrongdoing was not personal, but due to something the other person was dealing with.     3     They often don’t think clearly when they hurt others, and they just lose control.

Altruistic gift. This step is about addressing your own shortcomings. Recall a time when you treated someone unkindly and were forgiven.     4     Recognizing this helps you realize that forgiveness is an altruistic gift that you can give to others.

Commit. Commit yourself to forgiveness. For instance, write about your forgiveness in a journal or a letter that you don’t send or tell a friend.

Hold. Finally, hold on to your forgiveness. This step is tough because memories of the event will often happen again. Forgiveness is not erasure (消除).     5     When bad feelings arise, remind yourself that you have forgiven and finally you want good for the offender.

【推荐3】Charlotte (the spider) and Wilbur (the pig) were alone.Wilbur lay resting after the excitement of the ceremony. His medal still hung from his neck.

“Charlotte,”said Wilbur,“why are you so quiet?”

“I like to sit still,”she said.“I’ve always been rather quiet...”

“Yes,but you seem different today.Do you feel all right?”

“A little tired,perhaps. But I feel peaceful. Your success in the ring competition this morning was, to a small extent, my success. Your future is assured. You’ll live, secure and safe, Wilbur. Nothing can harm you now. These autumn days will shorten and grow cold. The leaves will shake loose from the trees and fall. Christmas will come, and then the snow of winter. You’ll live to enjoy the beauty of the frozen world, for you mean a lot to Zuckerman (the owner) and he’ll not harm or kill you, ever. Winter will pass, the days will lengthen and the ice will melt. The sparrows will return and sing and the frogs will awake. All these sights and sounds will be yours to enjoy, Wilbur - this lovely world,these precious days...”

Charlotte stopped and a tear came to Wilbur’s eye. He then said.“Charlotte,when I first met you, I thought you were cruel!”

When he recovered from his emotion,he spoke again.

“Why did you do all this for me?”he asked. “I don’t deserve it. I’ve never done anything for you.”

“You are my friend. That in itself is a big thing.” replied Charlotte. “I made my webs for you because I liked you. After all, what’s a life, anyway? We’re born, we live a little while and we die. A spider’s life can’t simply trap and eat flies. By helping you, I was trying to lift up my life a little.“Well,”said Wilbur.“I’m not good at making speeches. I haven’t got your gift for words. But you’ve saved me, Charlotte, and I’d gladly give my life for you-I really would.”

【推荐1】Anger is the most destructive emotion. When you are angry, you make ill-considered decisions that you will probably regret.     1     How to stop being angry? Here are ways that you can reduce the causes of anger.

You need to change your attitude to the way the world works. You have to accept that sometimes things go wrong and that people are not always lovely and perfect.     2     So realizing others may behave in an unproper way will help you prevent your annoyance.

    3     There are occasions when anger can be directed in such a way as to achieve great things. Martin Luther King was angry about the lack of civil rights and Gandhi was angry about British domination. They both used that anger to motivate themselves to fight against injustice.

It is beneficial to stop trying to manage your anger. Anger management used to be promoted as a way of dealing with anger.     4     A better way of facing anger is to identify the root cause. Once you know why you get mad, it is possible to deal with the cause.

Don’t take the easy way when you get angry. We would like to throw something, hit something, or scream when we are angry. A reaction like that is the easy way. It is much harder to stay calm, walk away and act normally. That, however, is what you must do if you are to stop anger from becoming your master. By learning control, you can become a much calmer and less violent person.     5    

【推荐2】It’s well-known that being in green spaces is good for physical and mental health.     1     A population-based study published in Scientific Reports looked at the effect of urban waterways on mental health and found that proximity (接近) to water increased positive feelings of wellbeing.

“If you’re in a body of water, your internal state just becomes calm,” Dr Natalie Azar, NBC News medical contributor, told TODAY. “    2     However, we’ve never really been intentional about it.”

Being near water gives people a consciousness of something greater than themselves. The sounds and movement of water can get people to focus their attention and this invites calm. “You don’t have to go to the coast to experience this wellbeing,” said Azar. “Any waterway will do, including lakes, rivers, canals or ponds.     3    ”

A new study conducted by King’s College London has also proved that spending time near urban canals and rivers is linked to feeling happy and healthy, stressed a press release from the college. Moreover, it has found that urban waterways are superior to feelings of wellbeing than just being near the ocean.

“    4     This means their capacity to improve mental wellbeing is likely to be due to the multiple benefits associated with both green and blue spaces,” said Andrea Mechelli, professor of early intervention in mental health at King’s College London.

The study has also found that there are continuous improvements to mental wellbeing for up to 24 hours after visiting urban waterways.     5     In England and Wales, people have access to 3,218 kilometers of rivers and canals that are readily accessible. In fact, 9 million people live within 1 km of a canal—something that is easily walkable.

【推荐3】Coursework, quizzes, and activities can all get you, a high school student, too stressful sometimes.     1     If you’re worried about your exams, try and turn a negative into a positive and follow these steps:

i. Find out why you’re worried about your results.

Think you’re not prepared? Don’t know how you’re going to learn everything in time? Or do you just get nervous in test conditions?     2     It’s important to figure out what exactly is making you have negative thoughts; you can start doing something about it.

ii. See the improvements to ease your worries.

Are you already doing hours of revision and are still worried? Maybe you’re not seeing the results of your revision.     3     Make a list of all the topics you need to revise and tick them off when you’ve learnt them, turning that “I know nothing” feeling into an “I am ready” feeling.

iii.     4    

While it’s great to realise that all people are having a hard time with revision, it’s important you don’t get used to thinking negatively about your results. Positive thinking has been shown to build up confidence and reduce anxiety. So even if you’re talking about your fear for the results, make sure you’re imagining yourself passing with success.

iv. Study now!

    5     If you hate some of your topics then those topics might be causing you stress-revise those until you’re more comfortable and your revision will be better.