Being a sensitive girl, Helen
2 . Paul Ekman(2003), a leading researcher on the study of human emotions and expression, posits that there are six basic human emotions found throughout the world, across gender, age and culture. These include: anger, disgust, fear, joy, sadness, and surprise. Another theorist, Izzard, argues that we have ten basic emotions including: anger, contempt, distress, fear, guilt, interest, joy, shame and surprise.
So for those of us who can, and do, feel emotions on a regular basis, what impact do they have on our life, our thinking, behaviours and overall well-being and why do we have them in the first place? Well, the evolutionary benefits of negative emotions are clear: they narrow our thought-action repertoires (储备)(or, simply speaking, what we think about and the range of actions we are engaged in)to those that best promoted our ancestors’ survival in life-threatening situations.
The human brain’s ability to hone in one real or potential danger is a left-over by-product of evolutionary and adaptive tendencies.
But what use are positive emotions and do they have any action repertoires?
A.These include intellectual resources, physical resources and social resources. |
B.Of course other researchers have offered alternative theories. |
C.Humans and animals have a tendency of bias towards attending to negative rather than positive stimuli. |
D.This led us to the“broaden-and-build” theory of positive emotions. |
E.They are also associated with specific action tendencies. |
F.Emotions do not occur in the same way. |
3 . How to deal with frustration
From time to time terrible things occur. When something awful happens in our life, we always feel sorry for ourselves and it is natural to fall into a negative feeling of frustration.
When you feel frustrated by life it can be hard to feel thankful for the blessings in your life.
Another lesson of positive psychology is that your own problems are often relieved when you make an effort to help others. When you’re volunteering your time, doing random acts of kindness, or simply trying to make a positive difference in the lives of others, your brain will produce more dopamine(多巴胺), which gives you a sense of pleasure.
Finally, I am sure you have heard the old saying, “
A.Don’t judge a book by its cover. |
B.The grass is always greener on the other side of the fence. |
C.But that is when you need to feel grateful the most. |
D.You should set aside some “me time” to rest and restore. |
E.It hurts us and keeps us from making the proper decisions. |
F.You can actually relieve your own frustration by doing others a favor. |
G.The most practical way to feel grateful is to start a gratitude journal. |
4 . How to Live a Fulfilling Life
How awesome would it be to get out of bed each morning feeling purposeful and happy about your day? What about going to sleep each night with a grin(露齿的笑)of satisfaction on your lips?
To lead a more fulfilling life, you first need to know what part of your current life is troubling or unsatisfactory. Reflect on different aspects of your life to figure out which are upsetting you the most. Try closing your eyes and questioning “What part of my life dissatisfies me the most?” Whatever comes to mind first is probably where you’ll want to start.
● Building good habits.One of the best ways to build good habits that support a fulfilling life is by doing something each day that challenges you. Identify one thing you can take action on that pushes you beyond your comfort zone and do it. This might be sharing ideas with your boss when you typically stay quiet.
A.Addressing your dissatisfaction. |
B.Learning to avoid dissatisfaction. |
C.It’s important to set aside “me” time. |
D.End each day by reflecting on your daily challenge. |
E.Replacing your bad habits with good ones is also suggested. |
F.That way, it will be just like any other task on your to-do list. |
G.This may seem difficult, but leading a more fulfilling life is entirely possible. |
5 . A Way Out of Social Anxiety: Volunteering and Acts of Kindness
As a socially anxious introvert, I can attest(证明)to the benefits of serving others through volunteering in my community.
A volunteer job doesn’t need to require stepping into a busy room full of 100 people at a school or hospital.
Social scientists have an apt name for stressful social situations where we need to perform and would likely be judged or evaluated. The “social-evaluative threat” is particularly threatening for people with social anxiety as stress hormones rapidly increase. Any time we are in evaluative situations where we are judged by others, we face this social-evaluative threat and endure a sudden rush of stress hormones that increase anxiety.
“Kindness may help socially anxious people,” says Dr. Lynn Alden, a psychology professor at the University of British Columbia.
A.Some people are naturally reserved while others are rather outgoing. |
B.In social anxiety disorder, fear and anxiety lead to avoidance which can disrupt our life. |
C.Indeed, my own act of kindness has always been a sure bet to bring me out of my shell. |
D.Instead, my volunteer service consists of quiet one-on-one visits with isolated older adults. |
E.When I am giving my free time to help others, I feel truly liberated in my mission to serve. |
F.High-performance events such as public speaking or job interviews can be really unbearable. |
G.She and her colleagues conducted a study with 115 undergraduate students who had reported high levels of social anxiety. |
6 . Have you ever heard the expression “when pigs fly” ? It is a saying people use to express that something is very unlikely to happen—as unlikely as pigs growing wings and flying like a bird! For example, a person who hates riding roller coasters (过山车) might tell a friend, “I’ll go on that ride with you when pigs fly”.
Well, one pig in San Francisco may not be flying, but she is helping people relax before they fly in a plane.
LiLou is a small pig working at the San Francisco airport. She is a therapy (理疗) animal. That means she is calm and likes to be touched by humans. She and other therapy animals aim to help travelers who get nervous about flying in planes. She was trained by the Society for the Prevention of Cruelty to Animals (SPCA).
This is LiLou’s first week on the job as a member of the airport’s “wag brigade”. She only works at the airport once a month, so not all travelers to the San Francisco airport will see her. But you might see some of her fellow therapy animals.
She works alongside a group of trained dogs. Their trainers walk around the airport with them. The animals wear signs that say “pet me” !
LiLou has been getting a lot of attention at the airport and on social media. One Twitter user said he made fun of the San Francisco airport’s decision to provide a relaxing yoga room for travelers, but he “fully supports LiLou”.
Jennifer Henley is the manager of the SPCA’s program. “It’s wonderful to witness (看到) the surprise and delight that LiLou brings to people during therapy visits,” she said.
1. Why does the author mention an expression about pigs?A.To value animals. | B.To introduce the topic. |
C.To explain its meaning. | D.To show its importance. |
A.By taking the plane with passengers. |
B.By making passengers feel excited. |
C.By helping passengers calm down. |
D.By touching and looking after passengers. |
A.It has trained many therapy animals. |
B.It will put LiLou in a relaxing yoga room. |
C.It has great concerns about passengers’ safety. |
D.It thinks of more than one way to help passengers relax. |
A.Proud. | B.Surprised. |
C.Disapproving. | D.Doubtful. |
Does your friend’s good news fill you with envy instead of happiness?
Jealousy (妒忌) is a normal emotion
We hope these tips will help if you’re struggling with feelings of envy.
★ Face the feelings
Take notice the next time you feel envy, and ask yourself what’s making you jealous. Try to get to
Your envy might
★ Remember it’s you, not them
It can be easy to let jealousy take over and take our resentment out on the person we’re jealous of, but it’s important
★ Turn envy into
As uncomfortable as envy can be, it can also be a powerful force for change. If you envy your friend’s relationship, it might mean you should take action to improve
8 . The wonderful multiple-award winning producer, writer, and director Norman Lear, who is 100, was recently interviewed by a TV host, who asked him what advice he would give to younger people as a successful man. Without missing a beat, Lear said, “Learn to let things that bother you go.”
Those few words are some of the most powerful in the world. I know that if people could just learn to do it, murder and divorce rates would fall dramatically, and I would be out of a job.
Learning to let go of what bothers you is a dream for many people, each of us has our own personal demons (魔鬼) to fight. The big question is: how do you let go of them? There is no one solution that works for everyone, because we’re all different. Psychotherapy(心理疗法) may help some people who hold on to negative thoughts, while others don’t respond to such treatments.
Even after you’ve worked on this, you may have to deal with the after-effects of a traumatic experience. It’s hard to forget, for example, that someone held a gun to your head or broke your heart. Truly letting go means not forgetting what happened but rather leading to live with it, because no one can completely forget their past and it’s no use avoiding the unfortunate past. But each day is a chance to start anew.
Elvira, an actress, was disturbed by PTSD, a mental disorder. Medication didn’t help. She got counseling from some good people and did her own work, but she would still wake up in a state of anxiety every morning. When we started working together, I asked her to imagine, as often as she could, that the discomfort she was feeling was the negativity leaving her body. Whenever a negative thought entered her mind, she would repeat this visualization exercise and would soon begin to feel okay again.
Learning to let go of things that bother you frees you from the feeling that you don’t deserve good things coming your way. It takes effort, but it’s worthwhile.
1. What advice did Norman Lear share with younger people?A.Being professional in multiple fields. | B.Being enthusiastic about one’s career. |
C.Having an optimistic attitude to bad things. | D.Showing great love and caring for the young. |
A.Annoying dreams share certain similarities. | B.Strategies for letting go vary between individuals. |
C.It’s necessary for us to let go of negative thoughts. | D.It’s normal for us to receive psychological treatments. |
A.Move forward with bad memories. | B.Avoid things related to past traumas |
C.Try hard to forget unpleasant experiences. | D.Mark the boundary between the present and the past. |
A.An effective technique for battling against anxiety. |
B.The way how mental disorders affect people’s life. |
C.The process of treating mental disorders is painful. |
D.Actresses are more likely to suffer mental disorders. |
9 . Armed with a toolkit of techniques and tricks to calm the mind and bring focus back to your body, you can stop stressful situations from sabotaging your day, says Katy Georgiou.
GROUND YOURSELF
Making contact with the ground is your baseline go-to response for stress. This technique can be especially helpful if you find your stress regularly turns into panic. Wherever you are, whatever you’re doing, place your feet flat on the ground so that you feel stable, and then close your eyes. If you’re able to sit on the floor cross-legged or to lie down flat, then even better.
Think of this as earthing: really connect with the ground beneath your body. Some studies suggest that this simple act can help reduce or relieve symptoms of stress such as pain and fatigue, reduce blood pressure, and improve sleep. If you’re feeling disconnected from the world, it can also remind you that you belong to it and are a crucial part of it — the ground will always be there for you.
LOVE THYSELF
Adopting regular, daily or weekly routines for self-care can be very containing, creating consistency amid all sorts of stressful life events happening around you. Looking in the mirror each day can actually remind you that you exist, so feel free to factor some reflective gazing into your daily routine, whether it’s while applying moisturiser, shaving, or brushing your hair. Studies have shown that being confronted with your reflection can have powerful effects, taking us out of our heads and into the immediate present. For added effect, pay attention to the way your products interact with your hair and skin as you apply them.
Playing around with smells, colours and textures in your hands will also engage your senses. Using a scented shampoo or smoothing on body lotion after a warm bath can be easy ways to do this.
CLEAR YOUR MIND
Abandon all your thoughts and try to focus only on your surroundings. What can you see, hear, smell, taste and touch? Identify three things you can hear, one thing you can taste, four things you can see and two things you can feel on your skin. Pick out colours in the room you are sitting in, notice textures and different kinds of light. If somebody is with you, tell them what you are experiencing. The point here is that your senses are your best and easiest route back to feeling calm, by coming out of your head and rooting yourself back in the present. This is incredibly helpful if you’re having a panic attack or flop response.
1. If your friend Jane always feels worn out and suffers from sleep deprivation, which of the following techniques will you especially recommend to her?A.Connect her body to the ground beneath her. |
B.Adopt a daily gaze at her reflection in the mirror. |
C.Exchange her scentless shampoo for an aromatic one. |
D.Focus on what she can see, hear, smell, taste and touch. |
A.Lying down flat can better relieve your stress. |
B.Grounding yourself can give you a sense of belonging to the world. |
C.Brushing your hair while looking in the mirror can remind you of your existence. |
D.Those having a panic attack should shut their senses down. |
A.help people understand themselves better |
B.introduce some practical methods for stress management |
C.emphasize the significance of exploiting multiple senses |
D.promote a mindset of living in the moment |
10 . How to Overcome Fear
Everyone experiences fear sometimes. Fear can actually help keep you safe by alerting you to potentially dangerous situations.
Realize that it’s okay to have fears. Fear is an adaptive function that prolongs our lives. Fear triggers a “fight-or-flight” response, which readies our bodies to take action in order to protect ourselves.
Understand your triggers. Is it something obvious, like the sight of a snake on a trail? Figure out everything that triggers your fear.
Imagine the outcome you desire. Now that you better understand your fear, think about what exactly you want to change.
Practice engaging with the fear. The power to label your emotions is beneficial for self-understanding and emotional intelligence.
Make your fear a source of fascination. Try to re-frame your fear in a positive light and acknowledge the thrill it can offer. When you start seeing fear as a source of energy, you might even embrace its role in your life.
A.However, there are times when fear runs overwhelming and disturbs your daily life |
B.Start seeing fear as an opportunity |
C.Recognize when fears become overwhelming |
D.The more you can know about your fear, the better |
E.Think about yourself experiencing life without your fear |
F.Figure out exactly what power your fear has over your mind and behavior |
G.Acknowledge what comes up with no attachment to “good” or “bad” |