As the weekend comes to an end, many of us are missing out on Sunday Funday and anxious about the upcoming week. Experts have nicknamed this worry the “Sunday scaries”.
When structuring your Sunday, try not to arrange too many errands (差使) and chores. If you’re feeling more stress, it’s important to make space for some activities to relax yourself. And there’s no right way to do so — maybe a mid-afternoon shower or bath, maybe an engaging movie or show.
Anxiety is a normal human experience, and one of the main ways to manage it is to identify your personal triggers (起因).
Make Sunday nights about doing something for yourself to reduce your anxiety about Monday. Plan some favorite foods to enjoy or go all in for some self-care.
Do your best to honor this time and make Sunday night all about you — leave the work emails for Monday morning.
A.This is an opportunity to give yourself a refreshing time. |
B.Try to figure out what’s really causing you to fear the week. |
C.It doesn’t mean you have to shift your thoughts to something fun. |
D.But even though the Sunday scaries are common, they are manageable. |
E.It can be whatever feels like a helpful distraction to relieve from the stress. |
F.Instead of sitting on the sofa and watching the clock, do something that you enjoy. |
G.Getting rid of the Sunday scaries isn’t just about minimizing (最小化) the anxiety of the week ahead, either. |
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【推荐1】Have you taken inventory(调查) of the stress in your life? Stress can come from work. It can come from family. It can come from the places we live and the lifestyles we choose.
In a recent survey, 60 percent of respondents(被调查者) said the city in which they live is noisier now than five years ago. The other 40 percent? They didn’t hear the question.
How much stress do you feel? Though not all stress should be avoided, too much pressure can cause lasting harm in practically every area of your life. The solution is to take control.
Robert Reich did just that. As Secretary of Labor in the Clinton cabinet(内阁), Robert B. Reich, told of his decision to resign from the stressful job. He said, “I have the best job I’ve ever had and probably ever will. No topping it.” It was true. He seemed to love his job. But he added, “I also have the best family I’ll ever have, and I can’t get enough of them.” And there was the problem—too much of a good thing. He could not give himself to his family and to this particular career at the same time.
So Reich said, “I had to choose, I told the boss I’ll be leaving, and explained why.” His boss, of course, was the president of the United States. And the country took notice. Some people were surprised. Here was a high government official who made a decision to step out of an important and powerful position in order to spend more time at home. He took control.
That is the first step to free ourselves from unnecessary stress: take control. Make the hard decision. It may be a decision for less money, a smaller home, a new location, a different job, less prestige(声望), or a simpler lifestyle. But I believe: it will be a decision you will never regret.
1. According to the passage, where might the stress come from?A.The place we live and the lifestyles we choose. | B.Family. |
C.Work. | D.All of the above. |
A.No stress should be avoided. |
B.The only solution to stress is to take control. |
C.Now the city is as noisy as what it was five years ago. |
D.Too much pressure is bad for our health. |
A.Stress can do harm to our life. | B.Taking control of stress. |
C.Robert Reich’s decision to resign. | D.Giving more time to our family. |
A.worried | B.supportive | C.doubtful | D.surprised |
【推荐2】Classic literature includes older works that have survived the test of time.
Learn about a book’s historical period.
Try reading and learning with a group. Some readers learn better while working within a group. Joining a book club or enrolling in a literature class at your local community college can give you the opportunity to discuss a novel with other readers and gain valuable insight from a teacher.
Make comments in the margins of the text. If you’re trying to gain a better understanding of a difficult text, underlining passages may not be enough. Instead, try making comments in the margins to fully engage with the text.
A.Tell someone about what you have read. |
B.They are still widely read today. |
C.They are carefully stored in the library. |
D.Read summaries of what the work is about. |
E.You can find book clubs in your area by searching online. |
F.Organize your own reading club to meet your need. |
G.Understand the time period in which a book was written. |
【推荐3】It can be really frustrating when you want to stand up for yourself but always feel the tears coming—especially when you know that what you have to say is valid and important.
Taking deep breaths activates a natural relaxation response. If you feel like you're about to cry, you're likely feeling stressed and overwhelmed. By taking deep breaths, you're sending a message to your brain to calm down—your heart rate, blood pressure, and breathing will all decrease.
Another way to prevent yourself from crying is to deliberately pause a little. Rather than going on and on, say what you want to and then stop and wait for the other person to respond.
But if you let yourself get caught up in your frustration and sadness all at once, you may be more likely to begin crying.
It's okay if you aren't successful on your first couple of tries. It's important to recognize that not only is crying a common and understandable reaction to emotional distress, but that you can still make a stand and get your point across even if you are crying.
A.You'll get better with time and practice |
B.Crying is usually regarded as a sign of weakness |
C.This may help you feel more relaxed and grounded |
D.Having better body posture can boost your confidence |
E.Yet you shouldn't feel like there's no way to deal with it |
F.You'll meet different difficulties and challenges in the process |
G.Even if you have a lot to say, you'll be able to get to it in time |
【推荐1】Mindfulness meditation(冥想) is a practice used to achieve mental quiet and a sense of calm. It is a series of steps used to encourage reflection and deep breathing and to increase self-awareness.
A mindfulness meditation course may be as effective at reducing anxiety as a common medication(药物), according to a new study. The research, published on November 9 in JAMA Psychiatry, involved a group of 276 adults with untreated anxiety disorders. Half of the patients were randomly selected to take 10 to 20mg of escitalopram, the generic form of Lexapro, a common medication used to treat anxiety and depression. The other half were assigned to an eight-week course in mindfulness-based stress reduction. The results were stunning: Both groups experienced about a 20% reduction in their anxiety symptoms over the eight-week period.
The patients assigned to the meditation group were asked to attend a mindfulness meditation group class in-person once a week. Each class was around two-and-a-half hours long and held at a local clinic. They were also asked to meditate on their own for around 40 minutes per day. Hoge, the lead author on the study, compared the time commitment to “taking an exercise class or an art class”.
But according to Joseph Arpaia, an Oregon-based psychiatrist specializing in mindfulness and meditation, the daily time commitment is likely too much for many patients dealing with anxiety.
Arpaia says that he has worked to find less time-intensive mindfulness methods to help patients manage their anxiety. One technique he teaches is called a “one-breath reset” that helps patients calm themselves over the course of a single breath.
But despite his reservations, “It’s always interesting to see meditation work, and it works as well as medication,” he said. “My hope would be that people realize that there are things other than medication that can work.”
“My other hope would be that they realize that if sitting and following your breath makes you feel relaxed, great, but it doesn’t make everyone feel relaxed. Find something that does. Read a book, go for a walk, spend time gardening,” he said.
1. What’s the main feature of mindfulness meditation?A.It works in removing anxiety. | B.It makes people’s mind empty. |
C.It drives people to keep calm. | D.It focuses on thoughts and awareness. |
A.Its result is hard to understand. |
B.Its participants should attend courses face to face. |
C.Its function is like an exercise class or an art class. |
D.Its participants are divided into two equal groups freely. |
A.Objective. | B.Skeptical. | C.Conservative. | D.Approving. |
A.They learn more about meditation. |
B.They can bring a “one-breath reset” into focus. |
C.They choose a proper way to relax besides meditation. |
D.They can read books to develop mind instead of medication. |
【推荐2】How can we possibly cope with the large amount of information about virus spread,stock market nosedives,canceled plans and uncertainty about the future?Some people are buried in the fear,anxiety and sadness,checking news sites and social media constantly.Others try to suppress it all and ignore the outside world(I'm guessing that Instagram has never seen so much traffic).
There's a third option,though.Rather than fully involving in the negative or ignoring it, we can do our best to experience joy alongside everything else that is sad in the world.In fact, research that I and others have conducted suggests that allowing the two different emotions to coexist may actually benefit us in the long run.
Dr.Jeff Larsen and his colleagues coined something known as the"coactivation model of mixed emotions",and the basic idea is that we may be able to deal with,and learn from negative emotions like sadness if we experience them concurrently with positive emotions like joy at the same time.Here,positive emotions provide a psychological buffer(缓冲),making it easier for people to deal with the things they don't want to face.
The comedian Mitch Hedberg proposed an analogy that captures this essence quite well, noting that“it would be cool if you could eat a carrot with an onion ring and they would travel down to your stomach.Then they would get there,and the carrot would say,'It's cool,he's with me .’ Applied to our emotional lives,we could do a better job in digesting,processing gaining insight into the negative events in our lives if we could do so alongside the positive.
Several years ago,my partner Jon Adler and I set out to test this exact idea.Specifically, we looked at sample of adult volunteers who signed up or weekly mental health therapy sessions.Between each week,they reported the feelings they were having and also took a few questionnaires that were meant to assess their overall health.This design allowed us to examine how different emotional experiences would impact mental health in a longitudinal fashion,over the course of 12 weeks.
1. What does the author recommend people to do with a flood of bad news?A.Take no notice of it at all. |
B.Make better plans to fight against it. |
C.Take in all of the negative emotions. |
D.Involve in the negative and enjoy happiness as well. |
A.Mixed emotions remain to be proved. |
B.The negative emotion is easy to deal with. |
C.The positive emotion makes it easier for people to succeed. |
D.Mixed emotions allow people to handle the negative better. |
A.Exhibition. | B.Promotion. | C.Similarity. | D.Requirement. |
A.To measure the volunteers health on the whole. |
B.To record what the volunteers are experiencing. |
C.To treat the mental diseases of the adults. |
D.To overturn the theory coactivation model of mixed emotions. |
【推荐3】Though many people tell us we can’t succeed, we need to hear others,opinions. I remember my high school English teacher telling me not to apply to Cornell University because they wouldn’t accept me and even if they did, I wouldn’t be able to do the work. I almost didn’t apply but a few days later I saw Ivan Goldfarb, a former teacher and asked him about Cornell. He said, “If you get in,then you go. You can do it.” His words made all the difference. I applied, and was accepted.
Too often we think it’s our role to put “reality” into someone’s life. We think it’s our job to protect people from the pain of failure and defeat. We think we must point out how bad the economy is and how horrible the job market is and how the sky is falling. We think that dreams are meant for others.
I say there are enough “realists” in the world. The world doesn’t need more negativity and impossible thinkers. The world needs more optimists,encouragers,and inspirers. The world needs more people to speak into the hearts of others and say “I believe in you.” “Follow your passion and live your purpose.” “The job market is not great but I believe you’ll find the right job for you.” and so on.
When it comes to encouragement, I know that everyone loves working for and with people who bring out the best in us. And while we'll always remember the negative people who told us we couldn’t accomplish something, we will always cherish and hold a special place in our heart for those who encouraged us.
Today I want to encourage you to be an encourager. So often the difference between success and failure is belief. And so often that belief is instilled (逐步灌输) in us by someone who encouraged us.
1. After a talk with the English teacher, the author thought .A. he would have a try even if he was to meet with a failure |
B.he cast much doubt on what the teacher had said |
C.whether he should give up his dream |
D.he should turn to another person for advice |
A.One who can foresee your failure in the future. |
B.One who can analyze the severe situation ahead. |
C.One who is willing to help you with your work. |
D.One who can stimulate your courage and creativity. |
A.Your casual words may have a big effect on others. |
B.It is better not to tell truth when you are asked for advice. |
C.No one on earth is content to believe a true word. |
D.Teachers should be cautious of what they do. |