1 . We all want to know what happiness means and try to find ways to help make our life better. Happiness — you know it when you see it, but it’s hard to define. You might call it a sense of well-being, optimism or meaningfulness in life, although those could also be treated separately.     1     we know that we want it, and that is just somehow good.

We also know that we don’t always have control over our happiness. Research suggests that genetics may play a big role in our level of happiness, so some of us may start out at a disadvantage. On top of that, environmental factors can bring down mood and dry up our thirst for living.     2    . Many studies have found a connection between psychological and physical well-being.

A 2022 review of more than 200 studies found a connection between positive psychological features, such as happiness, optimism and life satisfaction, and a lowered risk of heart disease.

    3    . If you have a good sense of well-being, it’s easier to maintain good habits: exercising, eating a balanced diet and getting enough sleep.

    4    , and they do not provide hard evidence of cause and effect. But some researchers believe that positive mental states do have a direct effect on the body, perhaps by reducing damaging physical processes. For instance, they found that optimism is associated with lower levels of inflammation (炎症).

If what you mean by happiness is specifically “enjoyment of life”, there’s newer evidence to support that, too. A study in the Canadian Medical Association Journal found that people aged 60 and over who said they enjoyed life less were more likely to develop disability over an 8-year period.     5    . This study does not prove that physical problems are caused by less enjoyment of life, but suggests a relationship.

A．But whatever happiness really is.

B．It might take more work if your mood is low.

C．For now these studies can only show associations.

D．That refers to the person, and the situation he or she is in.

E．Being able to travel around was also related to enjoyment of life.

F．To manage our emotions is important for both our body and mind.

G．It’s not as simple as “you must be happy to prevent heart attacks”, though.

2 . The voice within can guide you toward development and optimism. But sometimes, that inner dialogue also presents a critical voice.     1     Having control of your inner voice can be a powerful tool for creating cycles of positive thinking. Here are some good ideas that help control your thoughts in a healthy way.

    2     People who don’t believe in themselves can go through life allowing negative thoughts to guide them. So, have you ever realized that negative chatter is filling your head? For example, “I’m not worthy” or “I have no skills to take on this challenge”. Write down all negative thoughts that may be coming to your mind so that you may begin to replace these with healthy ones as you begin to change your way of thinking.

Choose your friend circle wisely. If you want to live a happy life, it’s important to surround yourself with people who want to see you do good.     3     Well, science backs this up! So surround yourself with friends who express healthy thoughts and a positive mindset.

Shift your mindset toward growth. A growth mindset is a belief that your talents are developable over time. A person with a growth mindset tends to be less likely to suffer mental health problems. So do develop a growth mindset!     4    

Choose to respond rather than react. Often, when someone feels triggered (激怒), they react without thinking.     5     However, by choosing to respond carefully rather than react, you’re exercising control over your thoughts in healthy ways. So next time you notice a strong thought coming up, do reflect before responding.

A．Identify negative thoughts.

B．Learn from negative thoughts.

C．It points out shortcomings, limitations and worries.

D．As a result, they usually end up saying something they may regret.

E．Are you feeling there are repetitive thoughts circling around your head?

F．In this way, you’ll be more determined to achieve happiness and success.

G．A saying goes that you’re the average of the five people you spend time with.

3 . While socializing comes naturally for some, it can be a struggle for others. Shyness is a normal, common personality trait (特征).     1    . If you’re often hesitant to engage in social situations, you may interact with those around you in a more comfortable way. We outline four strategies for overcoming shyness in life.

Get Excited About A New Adventure

You may have been shy most of your life.     2    . Working through shyness and developing increased confidence may seem like a discouraging task for you, but viewing the journey as an exciting adventure to parts unknown can be exciting and, in turn, may boost your self-esteem.

Pay Attention To Your Words

    3    . Talking to yourself in a negative way when describing yourself can damage your self-confidence. Consider replacing phrases like “I am shy” with “I am learning to be more comfortable” in social situations. This can go a long way toward moving from shyness to confidence.

Practice Mindfulness (正念)

Mindfulness involves drawing your attention to the present and being aware of your thoughts, feelings, and surroundings.     4    . In one study, participants in a mindfulness program experienced an improved view of their self-worth.

Take Small Steps

Getting started can be the hardest part of learning how to be more social for those who are shy.     5    . You can start out small. Try chatting with the teller at the bank or the person ahead of you in the checkout line. This can help you build confidence and work your way up to more difficult challenges.

A．If so, that’s a part of you that you’re used to

B．Sometimes the best path toward addressing a fear is exposure

C．Mindfulness can help reduce symptoms of social anxiety disorder

D．Taking time to tend to your appearance can make a big difference

E．How we communicate and characterize ourselves can be powerful

F．However, shyness can make it hard for people to connect with others and achieve their goals

G．But engaging with people doesn’t have to be practiced as an important work presentation

4 . Everyone knows what makes a good story. Our hero starts their journey as a flawed (有缺陷的) but relatable being with a personal goal. In scene after scene, they face challenges and setbacks that push them down new paths. By the end of the tale, they have succeeded and become a better person in the process. Just think of Jane Eyre, Luke Skywalker or Gilgamesh.

We love these plots in the novels we read, the films we watch and the video games we play. But the principles of a good story offer much more than entertainment. Recent research shows that the narratives we tell ourselves about our lives can powerfully shape our resilience (恢复力；弹力) to stress. People who generate tales of struggle and redemption (救赎) from their own lives appear to have much better mental health. You could describe this as the flawed hero effect.

Better yet, psychologists have found that spinning our memories into a well-told life narrative, and viewing our future as an extension of this story, can help us achieve our goals for self-improvement. And if you want to turn over a new leaf, it helps to choose a significant date that signals the start of a new “chapter”. Contrary to popular skepticism, resolutions made on 1 January are more effective for this reason. So, whether your goal is saving money, studying for exams, quitting smoking or getting fit, there is no better time to start. You just need to know how to use the power of self-narrative to boost your willpower, improve your well-being and create a better you.

1. Why are people who narrate their own life stories healthier mentally?

A．They are ready to help others.

B．They work more seriously.

C．They are more resistant to pressure.

D．They are more skilled at playing games.

2. What does the underlined word “generate” mean in paragraph 2?

A．Retell.

B．Forecast.

C．Memorize.

D．Create.

3. Which of the following is NOT achievable by self-narration?

A．Improve happiness index.	B．Keep fit.
C．Strengthen willpower.	D．Create yourself.

4. What is the author’s attitude towards people who are good at narrating?

A．Supportive.

B．Opposed.

C．Curious.

D．Subjective.

5 . How to Learn from Your Regrets

Regret’s benefits don’t come to us by chance.     1     . Here are three steps you can take the next time you find yourself thinking carefully about your past missteps.

Kill the ghost (鬼魂).

People often say their regrets keep coming to their mind. This suggests that regret is like a ghost. Bring your ghost out of the shadows by making a list of your regrets. Write down why each one still bothers you and its bad effects.     2    .

Forgive yourself.

    3    , but sometimes you just can’t stop blaming yourself. Perhaps you dropped out of school decades ago and are constantly calculating today how much money you would be making if you had pressed on to graduation. Now is the time to declare: “I will not waste my life reliving a decision that cannot be changed.”

Collect your diploma.

Regret is like a school run by human nature. If you never experienced regret, you would keep repeating the same behaviors that led you to miss opportunities.     4    . Next. list all the ways that you can invest in your own skills and improvement right now — and get started.

Regrets may hurt.     5    , while trying to live without them is a lost opportunity to grow. Life is a journey full of pleasures and pains. To live it well and fully means learning from every bit of it, including the mistakes, and moving forward.

A．After you make a mistake, life moves on

B．Filling your mind with them is destructive

C．The ghost certainly doesn’t rule a person’s life

D．We have to seek them out on purpose to improve ourselves

E．You will find that a list is a lot less frightening than a ghost

F．You choose a life sentence for a poor decision you made in the past

G．If you let regret teach, you can note how you want to change your behavior

6 . My younger brother has a strange relationship with birthdays. One year, he sent me an unexpected birthday card, which turned out to be a double _________ as it arrived four months after my birthday.

“You should just _________ when you feel like it, and not be restricted (限制) to a specific day,” he said.

“So basically, that means it doesn’t _________ when my birthday is. You just get to celebrate the day I was _________ any time you like, even though I _________ to celebrate it on the actual date?” I asked.

“You’ve always been a little over the top about _________,” he said.

“Fine. But I always remember yours,” I said. I would _________ forget the day he was born.

The first year my daughter was away at college, he missed her birthday. By then, we both knew her _________ had many great attributes (特征) except remembering birthdays.

Her birthday is in September. In January of the following year, she _________ a letter. It was from her uncle. No card. Just some __________ and a note that said, “Buy whatever you want.”

She later told me the special gift from her uncle __________ made her happy. The idea of surprising her when she was least __________ it was amazing.

And it continued. Once he __________ us with several stylish hats and it was no one’s birthday. He had described our __________ to the saleswoman and she had __________ what she thought each of us might like. And she was right; we all liked our gifts.

So this year I was a bit __________ when he called me the day after my birthday. Was his __________ attitude towards birthdays disappearing? Had he been dragged (拖) down by societal expectations to behave __________?

“I’m __________ I missed your birthday yesterday,” he said.

“You’re __________ to do that. It’s what makes you my brother,” I replied.

1.

A．standard

B．success

C．service

D．surprise

2.

A．celebrate

B．study

C．leave

D．accept

3.

A．care

B．catch

C．matter

D．stop

4.

A．saved

B．born

C．hurt

D．praised

5.

A．refuse

B．like

C．forget

D．happen

6.

A．work

B．relationships

C．family

D．dates

7.

A．already

B．always

C．never

D．also

8.

A．uncle

B．friend

C．brother

D．classmate

9.

A．made up

B．wrote

C．replied to

D．received

10.

A．keys

B．money

C．pictures

D．text

11.

A．barely

B．smoothly

C．really

D．mildly

12.

A．expecting

B．understanding

C．enjoying

D．wanting

13.

A．helped

B．visited

C．joined

D．asked

14.

A．experiences

B．plans

C．findings

D．personalities

15.

A．wondered

B．picked

C．remembered

D．explained

16.

A．confused

B．worried

C．angry

D．bored

17.

A．wrong

B．changing

C．unusual

D．serious

18.

A．greatly

B．professionally

C．calmly

D．properly

19.

A．frightened

B．lucky

C．sorry

D．satisfied

20.

A．allowed

B．taught

C．advised

D．forced

7 . Want to live longer?     1    ! Only about 25% of our optimism is programmed by our genes. The rest is up to us and how we respond to life’s lemons. Here are simple mental exercises you can do encourage an optimistic outlook.

Imagine your best possible self

One of the most effective ways to increase optimism is called the “Best Possible Self” method. One technique, for example, is to write for 15 minutes about a future day in your life in which you’ve accomplished everything you wish. Then spend five minutes imagining that reality.     2    

Keep a journal of positives

Many of us can easily recite a lot of negative things that have happened to us each day.     3    . That’s why keeping a daily journal in which you list the positive experiences you had that day can help shape your outlook.

    4    

Taking a few minutes each day to write down what makes you thankful can improve your outlook on life. Studies have shown that practicing gratefulness improves positive coping skills by breaking the typical negative thinking style and substituting optimism. Counting blessings even reduces problem behavior in adolescents.

Practice mindfulness(正念)

Simply bring to mind people that are in our lives from whom we have received some kind of help. You can spend one minute each morning and each evening doing this. The appreciation can foster a sense of optimism about the future. It will need to be practiced on a regular basis to keep the brain’s positive outlook in good shape.     5    .

This is really about nurturing the mind. And there is ample evidence to suggest that there are real psychological and physical health-related benefits.

A．Be grateful

B．Be an optimist

C．Everyone wants to live long

D．But mindfulness itself isn’t easy

E．But the effort is definitely worth it

F．When asked what has gone well, we might hesitate

G．Practicing this daily can significantly improve your positive feelings