1 . One of the cores of emotional intelligence is self-regulation, an important skill in the workplace. Like any skill, mastery of emotional self-control requires intentionality and practice.     1    .

Pause to Mentally Distance

When you notice your typical physiological experiences associated with strong negative emotion, what should you do? Mentally step out of your immediate experience. Asking yourself any question, or imagining what you might look like to others right now, will do the trick. At that point, although still physiologically keyed up, you will be able to ask yourself, “What is the best course of action right now?” or “What advice would I give someone else who is in my shoes?”     2    .

Take Control of Your Self-Talk

We’re frequently unaware of how much self-chatter is going on in the background of our minds. Such self-talk might not be in fully articulated (铰接式的) words or phrases, but instead little flashes of thought. Becoming aware of your self-talk can be difficult. Why is this an important skill to develop?     3    . To genuinely ease a strong negative emotion requires tackling the source by examining the underlying belief and how accurate, reasonable, or useful it is.

Seek Support from Partners

Ask others you trust to help you recognize when your emotions seem to be getting the best of you.     4    . Agree on a gesture or word that might serve as a signal that your trusted individual wonders whether you’re riding the led-by-your-limbic-system train. Of course, there will be times they’re wrong. So, it’s important not to respond defensively when you get that signal. Reacting with anything other than gratitude ensures that your partner won’t take that risk again.

Cultivate (培养) Curiosity

Our brains are wired to draw conclusions and form judgments at lightning speed, and those are frequently the cause of our negative emotions.     5    , but we tend to run with them, sparking the self-talk that follows. Generally working to be more curious about other people’s experiences, including their self-identified motives for their behavior, helps avoid making hasty judgments.

A．They are comfortable with all emotions

B．Those judgments are not necessarily accurate

C．Doing so provides you with choices as to how to act

D．Explain your developmental goals and sincerely ask for help

E．Stay focused on coming up with an answer and following through on it

F．Because it is those background beliefs that fuel our emotional responses

G．Here are four ways you can develop greater emotional self-management

2 . Do you think you need to shout at yourself to force yourself to finish your homework? If so, think again.    1     Research shows that practicing self-compassion (自我关怀) improves our mental and physical well-being and supports long-term success.

Self-compassion is the practice of being kind and supportive to ourselves. The opposite is being self-critical and mean to ourselves when we make a mistake.     2     These negative responses are related to depression, stress and reduced quality of life.

A 2017 study found people who practice self-compassion tend to handle stress better. Their bodies have less of a stress response when, for example, they meet with difficulties at work or school.     3     Let’s say they do poorly on a geometry test. Self-compassion helps them use the experience to make changes going forward, like seeking out a math tutor.

    4     We can start with mindfulness. First of all, practice observing our thoughts — are they understanding or critical? Don’t judge ourselves too severely then. Rather than getting caught up in how we could have done better, forgive ourselves and think about what to change while remaining respectful, and loving to ourselves.     5     We can read a novel, play a musical instrument or kick around a soccer ball with friends.

With practice, we can learn to treat ourselves with kindness and unconditional love — not tough love.

A．So how do we develop self-compassion?

B．It may be more effective to be kind to yourself.

C．It includes letting go of your strict self-criticism.

D．Mindfulness is the key to practicing self-compassion.

E．But this approach does not make us feel or perform better.

F．They have more confidence to look for areas where they can improve.

G．Also, show ourselves kindness in ways that nourish (滋养) our spirit and body.

3 . Perhaps you’ve stopped doing what you want because you’re afraid of what others think of you. You feel that you must do what they expect and that you must meet their expectations, otherwise you’ll lose their approval.     1     Then, you’ll be able to do what you want freely.

Think about yourself, about what you really like and are interested in. You must lead your life independently.       2     However, you might feel afraid to do it because you’ ve always done everything to gain the approval of others. You need to get out of that zone, move to new places, and explore your full potential.

By surrounding yourself with people who think like you, you’ll realize that you don’t feel judged. Then, you’ll start doing what you really want.     3     Your new friends will integrate into your life and you’ll also keep your genuine friends. On the other hand, those who are always ready to see the negative and question what you’ re trying to do will drift away.

To overcome your fear of what others think and of their non-approval, you should start talking about your plans, For instance, you might want to tell a handful of friends about your wishes and dreams.     4     You’ll feel confident in yourself and you’ll be able to go on your new path without any fear.

It’s unavoidable that not everything will be plain sailing, and you’ll find obstacles along your way.     5     People in your environment often don’t understand what you do no matter how much you explain it, so ignore them.

A．There is no need to think about what you want.

B．You don’t have to change your circle of friends.

C．Your life belongs to you, as well as your actions.

D．By talking to them, you’ll be able to organize your plans and ideas.

E．If this is the case, it’s time to start working on your self-esteem (自尊).

F．You must do what you want without being affected by what others think.

G．However, you must trust in yourself and seek the necessary strength to move forward.

4 . 阅读下面材料，根据其内容和所给段落开头语续写两段，使之构成一篇完整的短文。

I like staying overnight at my Gramma’s house — that is, until Gramma starts telling me how wonderful my cousin Maya is. Then it’s Maya this and Maya that until I don’t ever want to hear another word about her.

That’s why I wasn’t too excited when Gramma called me on the phone to “come on over and bring your pajamas.” When I got there, it was worse than I’d expected. There, in Grandpa’s big leather rocker, sat Maya, all dressed up and formal-looking and wearing fancy shoes as if she’d just been to a party.

“Surprise, Kristen!” Gramma said. “Your cousin Maya and her parents have traveled in from the East Coast on business. Maya gets to stay with us this afternoon.” Gramma chattered away about how excited she’d been for this surprise get-together, and how cousins ought to get to know each other better.

I hung my baseball cap in the closet and set my backpack by the stairway, all the time smiling and nodding as if I’d been waiting forever for this chance to spend an afternoon with Maya. Grandpa’s chair squawked (咯咯叫) as Maya rocked back and forth. It’s the chair I like best in the house, the one I usually sit in. I sat down on the sofa across from her.

Shortly, Gramma went off to the kitchen to “see about some lunch,” she’d said. That left me stuck in the living room with rocking Maya.

She was still small but taller than I’d remembered her from her last visit four years ago. She was good at small talk, though, and was chatting away about how nice it was to see me again. But I could tell that she didn’t really think so. The last time she was here, we’d had hours of fun together building caves out of Gramma’s sofa pillows.

After that, I’d heard about her only through Gramma’s tales. Maya taking piano lessons. Maya learning math. Maya, Maya, Maya. Now Maya was here, looking great with the latest haircut and a fancy dress.

注意：
1. 续写词数应为150左右；
2. 请按如下格式在答题卡的相应位置作答。

Glancing down at my jeans and my old sneakers, I wished I hadn’t come.

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

“How do you know all these things about me?” I asked.

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

5 . During my first year in college, I was silent. I was too afraid of saying something wrong.

I declared a religion major as a sophomore and took a class from Barbara, a young theologian. My mind was split open by a range of new thinkers and writers and by the quality of Barbara’s questions, I finally had something to say and the energy to say it. I was a frequent visitor during Barbara’s office hours, a rocket of words. She listened and calmly responded, a perfect contrast to my feverish ramblings. I loved what she saw in me, which was a range of abilities I had never seen in myself. In the following years, our relationship gradually deepened, but I was always conscious of a teacher-student dynamic.

This changed fundamentally when I became a parent. I had my son in March 2010, and Barbara was one of the first to congratulate me. When, nine months later, my child was diagnosed with Tay-Sachs disease, a rare and always terminal illness with no treatment and no cure, she sent me a letter-handwritten on a white legal pad. For the next two and a half years, Barbara wrote me regular, sometimes weekly, letters, remarkable letters that are revealing, loving, and kind.

The letter written right before my son died, when he was three, was the most personal and perhaps the most profound. “I think he’s made you better by opening up the great fire of your love,” she wrote, “with his small but magnificent existence.” I have never in my life read a more deeply comforting sentence, one that spoke to my grandest hopes, my deepest fears, and the only faith that remains to me, which is a belief in chaos. Our love had bloomed and deepened from a guarded mutual respect to a richer, deeper friendship.

Mentors are meant to lead those in their charge into fresh understanding, help them sort and filter new experiences, assist in the project of making sense out of the chaos that is human life. Mentors observe and accompany the darkest despair, the wildest sorrow, and the most unexpected joy.

1. What can we learn from paragraph 2?

A．The author took the class because she excelled1 in theology.

B．Their relationship changed significantly beyond a teacher-student mode.

C．The author was a frequent visitor to Barbara’s home after working hours.

D．Barbara’s peaceful exterior was a contrast to the author’s overexcited talk.

2. What does the underlined word “This” in paragraph 3 refer to?

A．The way Barbara treated her students.	B．The fact that the author kept silent in class.
C．The role of the author as a college student.	D．The relationship between Barbara and the author.

3. What transformed the relationship between Barbara and the author from a mutual respect to a deeper friendship?

A．Barbara’s efforts to solve the problem.

B．Barbara’s sympathy shown in the letter.

C．The author’s in-depth understanding of Barbara.

D．Barbara’s congratulations on the birth of the author’s son.

4. What does the author think of Barbara?

A．Demanding and dedicated.	B．Responsible and reasonable.
C．Insightful and inspiring.	D．Aggressive and ambitious.

6 . Winter goes and summer comes. The tides_______; the tides withdraw. All nature is a circle of moods and I am a_______of nature. It is one of nature’s_______, little understood, that each day I_______with moods that have changed from yesterday. Inside me is a wheel,_______turning. Like the flowers, today’s full blossom will_______, yet I will remember today’s dead flower carries the seed of tomorrow’s blossom.

And how will I master these emotions so that each day will be_______? Trees and plants depend on the weather to_______, but I make my own weather. I_______it with me. If I bring enthusiasm to my customers, they will________with enthusiasm and my weather will produce a harvest of sales and a lot of gold for me. I will learn this secret: weak is he who permits his thoughts to control his actions; strong is he who________his actions to control his thoughts. Each day I will follow this plan of battle before I am________by the forces of sadness,________and failure. I will know only those with inferior(较次的) ability can always be________, and I am not inferior. If I feel depressed I will sing. If I feel________I will remember my goals.Yet, some emotions approach me with a smile, which can also destroy me. If I become overly proud, I will remember my weaknesses. If I feel my skill is________, I will look at the stars.

With this new knowledge I will make________of a person’s anger of today, for he doesn’t know the secret of controlling his mind. No longer will I judge a man on one________. This secret will be my key to great wealth. From this moment I am________to control whatever personality awakes in me each day. I will control my fate, which is to become the greatest________in the world!

1.

A．advance

B．disappear

C．exist

D．fall

2.

A．native

B．colleague

C．supporter

D．part

3.

A．jokes

B．secrets

C．experiences

D．awards

4.

A．break in

B．wake up

C．take off

D．give out

5.

A．constantly

B．temporarily

C．casually

D．elegantly

6.

A．appear

B．blow

C．fade

D．spread

7.

A．anxious

B．natural

C．additional

D．productive

8.

A．sow

B．grow

C．separate

D．shelter

9.

A．fold

B．follow

C．carry

D．load

10.

A．react

B．review

C．recite

D．repeat

11.

A．obtains

B．regards

C．allows

D．observes

12.

A．chosen

B．seized

C．received

D．witnessed

13.

A．self-awareness

B．self-control

C．self-esteem

D．self-pity

14.

A．behind the scene

B．on the bottom line

C．at the end of the rope

D．out of sight

15.

A．insignificant

B．improper

C．impolite

D．unconscious

16.

A．concrete

B．inadequate

C．abstract

D．unmatched

17.

A．use

B．fun

C．sure

D．sense

18.

A．view

B．meeting

C．experiment

D．idiom

19.

A．limited

B．reserved

C．prepared

D．afraid

20.

A．salesman

B．player

C．architect

D．designer

7 . Soothe the Sunday scaries

Most of us look forward to the weekend as a time to relax, connect with friends and family, and deal with tasks from a to-do list that gets neglected during the workweek. But as the weekend comes to an end, many are missing out on Sunday Funday and instead experiencing an overwhelming sense of anxiety and even dread about the upcoming week.     1     Some people describe it as a heaviness they can feel in their body, while others feel so unsettled that they could jump out of their skin.

Even though the Sunday scaries are common, they are manageable. Here’s how experts say you can ease your end-of-weekend anxiety.

Structure your Sunday.     2     You might still go through that sense of dread, but that feeling is harder to hold on to when you’ re engaging in something that makes you feel good.

Don’t forget to relax. If you’re feeling more stress, it’s important to make space for relaxing activities to ground yourself. Maybe a midafternoon shower or bath, maybe an engaging movie or show, whatever feels like a helpful distraction to reground from the scaries.

Identify your anxiety sources. Try to figure out what’s really causing you to dread the week.     3     Even if there’s not a single reason behind your Sunday anxiety, organizing the stress into small parts can help make it all more manageable.

    4     Getting rid of the Sunday scaries isn’t just about minimizing the gloom of the week ahead. Have something to look forward to. This gives you the opportunity to shift your thoughts to fun and will help improve your mood.

End your Sunday with the right energy. Sunday night is a proper wind-down time. Maybe you want to journal, do a face mask, read a few pages of a good book. Do your best to honor this time and make Sunday night all about you.     5    

A．Is it a deadline, meeting or presentation?

B．Create some excitement for the week ahead.

C．Experts have referred to this worry as Sunday scaries.

D．Sunday scaries come from tiredness after a really busy weekend.

E．Then you feel empowered and confident that you’ll be ready for the next day.

F．Instead of sitting on the couch and watching the clock, go to do something that you enjoy.

G．Anxiety is a natural response that happens in preparation for anything that causes pain or discomfort.

8 . Learning how to care for a sad person will help you be there for your loved ones and friends when they are down. However, knowing how to care for a sad person is not something an individual is born with.     1     Here are a few tips that will eventually help you lift the spirit of a sad person.

Give a hug. Hugging someone shows your affection and care.     2     This can make them feel relaxed and open to you. This can also help them recognize that you are there to help them go through this moment. With no kind and loving words, your actions have already said a lot.

    3     Now, go on and say some kind words. Words like “I’m here”, “we are in this together”, “you’ll get over this”, “lean on me” and so on, can help a sad person feel better and know that you’re there to take him/her through the sad moment.

Use the right tone of voice.     4     They go along with tone to convey a meaning to the listener. To convey your words with faith that would create a positive effect on the sad person, you would need to say it with the right tone of voice.

Listen patiently. People ask lots of questions but they end up paying little attention to getting the feedback (反馈) that they wanted. Don’t be that person. After asking the questions, listen patiently to know what the sad person would appreciate at that time.     5    

A．Say kind loving words.

B．Make use of polite expressions.

C．Then choose to appreciate others too.

D．Remember that words do not stand alone.

E．It will help you know how to offer the best fitting help.

F．This knowledge is gained through research and practice.

G．When you do this to someone, they can feel your warmth.

9 . Understanding Your Feelings Helps You Name And Tame (驯服) Them

We all experience various feelings all the time. Some of them feel great, some feel unpleasant, and it’s helpful to be able to recognize and understand how you’re feeling so you know how to deal with it.

    1     They can include anger, sadness, worry, loneliness and shame, as well as surprise, happiness, courage and hope, among many others.    2     All feelings are there to be felt and some can be more uncomfortable than others. It’s OK and natural to experience different emotions – and that includes emotions that might not feel nice.

To deal with your feelings you need to recognize what they are.     3     Are your fists clenched (攥紧)? Does it seem like there’s a knot in your stomach? Next, pay attention to what you’re thinking at this time.     4     Or are you thinking that you really don’t want to do something? Once you have identified how you’re feeling, you can label it by saying, for example, “I’m feeling angry” or “I’m feeling lonely” .

You can understand a difficult feeling and help yourselfto handle it.     5     If you’re upset about a difficult feeling, like “I’m feeling angry”, you might count to ten to calm down. Perhaps you notice “I’m feeling nervous”, and you might talk to someone about it. The person you talk to may be able to give you reassurance, more information, a different point of view, or even help you take action to deal with the cause of your difficult feeling.

A．Experts call this “name it to tame it” .

B．How can you deal with different feelings?

C．Perhaps you have the thought, “It’s not fair” .

D．Feelings are how people experience emotions.

E．First of all, notice what’s going on with your body.

F．They are shown through various body movements, to begin with.

G．Feelings are sometimes labelled as good or bad but that isn’t helpful.

10 . Have you had a meltdown lately? An emotional meltdown isn’t exactly a medical disease.     1     It’s a popular term used to describe a situation where we are overcome emotionally of hit a breaking point.

How do you feel after you’ve had a meltdown? Do you feel embarrassed about your behavior?     2     An occasional meltdown doesn’t mean something is “wrong” with you. It may just be an indicator of a challenging time for you.

While most people would rather forget a meltdown as quickly as possible, it can be a learning experience.

If you feel embarrassed about revealing your emotions in public, you might examine how you feel about your feelings. Why isn’t it okay for you to be angry, or to be sad, or to need something from someone else?     3     So, be kind to yourself.

If your meltdown involved raising your voice at other people or behavior like throwing an object in the presence of others, apologize and come up with a plan to manage your emotions differently the next time you’re upset or stressed. If you find this type of behavior is common for you and you’re having difficulty managing it on your own, consider reaching to a psychologist.     4     It damages another person’s attitude and eats into their health.

    5     Your experience serves a basis for reflection. Be kind to yourself and find some helpful ways to deal with meltdowns:

A．It can happen to anyone.

B．Are you a happy person?

C．Learn from every meltdown.

D．There are some negative effects about meltdown,

E．Shaming yourself about your emotion is not helpful.

F．Are you anxious about possible consequences for your outburst?

G．Having an emotional meltdown is never an excuse for abusive behavior.