1 . Most of us look forward to the weekend as a time to relax, connect with friends and family, and tackle items from a to do list that gets neglected during the work week. But as the weekend comes to an end, many of us are missing out on Sunday Funday and instead experiencing a sense of anxiety and even worry about the upcoming week.
Identify your anxiety source
Anxiety is a normal human experience and one of the main ways to manage it is to identify your personal causes.
Don’t forget to relax
When structuring your Sunday, try not to put in too many routine tasks.
Create some excitement for the week ahead
Having something to look forward to gives you something to think about what is pleasing rather than only focusing on the fright you feel. Instead of focusing on awful things you expect from the week, build excitement over a coffee or lunch date with a friend you have been meaning to catch up with.
Structure your day
A.End your Sunday with the right energy. |
B.Even though the Sunday scaries are common, they are manageable. |
C.Try to find out what is really causing you to feel frightened this week. |
D.Make Sunday nights about doing something for yourself to reduce the anxiety. |
E.When you’re engaging in what makes you feel good, that feeling is hard to hold on to. |
F.If you’re feeling more stress in general, it’s important to make space for relaxing activities. |
G.This gives you the opportunity to shift your thought s to something fun and will help improve your mood. |
2 . It is natural for us teenagers to feel upset.
•Move your body.
•Talk about it.
•Laugh a lot.
Humour can rescue you from an upset moment or make you feel better when you’re in an unpleasant mood. No matter what’s going on, the ability to laugh at yourself and your situation is really important.
•Cry — it’s okay!
Sometimes the only way to get out of your feelings is to cry — so go ahead! Shut yourself in your room and cry your eyes out! No one says you have to be happy all the time.
A.Why not pack up your suitcase and take a trip? |
B.We can’t say enough good things about exercise. |
C.But still we should find ways to manage our feelings. |
D.So smile at whatever is happening and choose to be happy. |
E.And do you know just smiling can help better your mood? |
F.When you are done, you’ll be ready to face the world again. |
G.Don’t hold in all those feelings until you are ready to explode. |
3 . Emotions are like our best friend. They have always been a part of our lives and have been influencing our personalities from the very beginning. However, this begs the question — where do emotions come from?
Evolutionary (进化论的) psychologists believe that emotions are adaptations that have evolved in response to the challenges faced by our ancestors. They believe that emotions are innate (先天的), meaning that we are born with them wired into our brains.
Some psychologists restrict their claims to a small set of “basic” emotions, which are called the Big Six — happiness, sadness, fear, surprise, anger and disgust.
Critics of evolutionary psychology argue that emotions are socially constructed. They reject the evolutionary theory of emotions being involuntary; instead, they believe that emotions are voluntary choices we trick ourselves into treating as involuntary.
Defendants of this view believe that our culture influences how we should feel and what we should do in a given situation. When we feel an emotion and act on it, we engage in a behavior that is prescribed by our culture.
People argue that our presumption that emotions are involuntary, such as anger, may just be a convenient illusion (幻觉). To be angry, we need to understand something as offensive (冒犯的), which is likely based on culturally informed moral judgments. In that case, how can anger be an animal reflex (本能反应)?
Moreover, anger is not seen in all cultures. In Inuit culture, people rarely show any signs of anger, probably since threatening responses would be too risky in a small culture surviving in harsh conditions. The Malay language of Malaysia doesn’t even have a word meaning “anger”!
The fact that culture can affect the incidence and intensity of our emotions makes them look less like biological truths and more like the product of social constructs.
From my perspective, evolutionary psychologists underestimate the contributions of culture and learning, whereas social constructionists over-emphasize the same. Basically, we need an explanation that can steer between both these extremes.
The next time you feel a complex emotion bubbling up (冒出), the key is to determine the underlying basic emotions so you can take action that is the most helpful in keeping you balanced and emotionally under control!
1. What do evolutionary psychologists believe?A.We are born with emotions. |
B.Personalities influence emotions. |
C.Emotions are learned. |
D.Humans have six different emotions. |
A.Copied. |
B.Remembered. |
C.Translated. |
D.Required. |
A.Emotions play a major role in survival. |
B.People in poor circumstances have emotions. |
C.People solve problems with the help of emotions. |
D.Emotions are socially constructed. |
A.Finding out the real core emotions. |
B.Taking action to ignore basic emotions. |
C.Striking a balance between life and work. |
D.Making efforts to build confidence. |
4 . The Power of Insensitivity
Highly sensitive(敏感的)person, or HSP, is a term invented by psychologist Elaine Aron. HSPs can come with many challenges. They may find it hard to adapt to new surroundings, and easily become uncomfortable in response to certain feelings or others’ opinions.
The power of insensitivity can be explained as “slow power”. Usually, people connect “insensitivity” with something bad, but indeed, it stresses the ability to keep doing something difficult without complaining.
There are some ways to practice “insensitivity”: Don’t pay too much attention to the ups and downs of life at the moment.
Everyone can gain the ability to be insensitive.
A.Insensitivity plays a significant role. |
B.Rather, you should be looking forward. |
C.That’s where the need to be insensitive comes from. |
D.Once you slow down the pace, you will feel more comfortable. |
E.Those not easily affected are the people who care less about others. |
F.That is, calmly facing the downtime in life and moving towards one’s own direction. |
G.One reason why insensitivity allows people to better survive is the strong self-awareness. |
5 . Many people feel anxious in situations that are stressful to them. For example, they may feel anxious about taking tests, meeting new people, or speaking in class.
Start with a “growth” mindset. Some people have a fixed mindset. They might think, “This is how I am.”
Notice how anxiety affects your body. When you’re anxious, do you feel “butterflies” in your stomach? Sweaty palms? Shaky hands? A faster heartbeat? These physical feelings can be uncomfortable but they aren’t harmful. You can cope. You don’t have to push the feelings away.
Face the situation—don’t wait for anxiety to go away. You might think that you’ll put off speaking in class or talking to that new person until you no longer feel anxious about it. But it doesn’t work that way.
Learning to cope with anxiety takes time, patience, and practice. Most of all it takes being willing to face anxiety. Start with one small step. The more you practice, the better you’ll get at lowering anxiety.
A.Talk yourself through it. |
B.Tell a parent or another adult you trust. |
C.It’s facing the anxiety that helps you lower it. |
D.Try to pay attention to anxious thoughts and feelings. |
E.Try to notice them without getting upset that they’re there. |
F.With a fixed mindset, people don’t think things can change. |
G.If you feel anxious in situations like these, you’re not alone. |
6 . JOMO refers to the “joy of missing out” — in short, unplugging from all media, practicing self-care, reconnecting to the present moment, and learning to appreciate the inner peace of being alone. JOMO is especially important for digital natives.
Post it in an accessible place so that at a moment’s notice, you’ve got a reminder of activities that bring you joy.
A lot of FOMO (fear of missing out) is generated by scrolling through social media and the resulting social comparisons that inevitably happen.
This can include family, partners, friends, and neighbors.
This is often the most difficult thing to do for those with demanding fast-paced lives, but it’s essential to stay well and to take care of ourselves. It might be a solo nature walk, a warm bath, meditation, or soothing music — whatever makes you feel more comfortable in your own skin.
A.Include them in your day. |
B.Make time for personal care. |
C.Unplug for a set time each day. |
D.It doesn’t have to be a huge amount of time. |
E.Comparison can also become inner motivation. |
F.They have never known life without social media. |
G.They can overwhelm our minds and leave us feeling exhausted. |
7 . More than half of the world’s population are city residents, and, by 2050, the United Nations predicts that seven in ten people will be. Architects are having to consider how architecture influences our emotional well-being in urban settings.
According to Colin Ellard, a research psychologist at Waterloo University, Canada, there is a lot of evidence which shows “the profound impact that the design of buildings has on how we feel, how we treat one another, and our overall psychological well-being”. A study from the University of Heidelberg concluded that people raised in the countryside are less likely to have mental disorders than those raised in the city. The city of Vancouver in Canada, which is surrounded by mountains and ocean, recognises the need to connect with nature. It has included protecting ocean and mountain views in its urban planning guidelines. For example, tall buildings are set up in strategic locations that don’t block scenic views for downtown residents.
The British designer Thomas Heatherwick wants to make architecture less soulless and boring. He told The Guardian, “We need to fearlessly demand interestingness and make buildings that enrich our senses.” He has listed seven characteristics of a boring building. These include being too flat and straight. He says lack of depth means light and shadow cannot play on surfaces, while straight lines are at odds with nature and make buildings dull.
However, making buildings interesting is not always easy, as architect Rafael Vinoly found out in 2013 when he created the 37-store y skyscraper in London. The building was admired for its curved exterior walls covered in reflective glass. However, it acted like a magnifying glass and reflected light which melted nearby cars and almost set fire to a carpet. A screen had to be added to prevent the building causing further damage.
So, for your own well-being, surround yourself with buildings that bring you joy, and ideally a view of nature.
1. Why are tall buildings located in certain places in Vancouver?A.To protect people’s mental health. | B.To follow the tradition of the city. |
C.To caution people against disorder. | D.To reveal the prosperity of the area. |
A.One with straight lines. | B.One having flat surfaces. |
C.One having a security system. | D.One with innovative patterns. |
A.Boldness. | B.Creativity. | C.Practicality. | D.Flexibility. |
A.To call on people to live in big cities. |
B.To compare buildings in different cities. |
C.To stress the importance of healthy emotion. |
D.To convince people of emotional impact by buildings. |
8 . How to Stop Laughing at Inappropriate Times
Although laughing at inappropriate times can be embarrassing, it’s actually a natural reaction for some people when they’re facing a highly stressful situation. It can help you relieve stress and release your own tension.
Distract yourself from your urge to laugh.
It takes time to learn how to curb your tendency to laugh, but distraction is an easy way to stop yourself, in the meantime. For example, you can pinch yourself. The slight pain will distract you from your urge to laugh.
What can you do instead of laughing nervously? For example, nod, lick your lips, exhale slowly, or click a pen. What you decide to replace your laughter with depends on the circumstances that are causing your laughter. For example, you may laugh nervously during work meetings.
Identify what makes you laugh inappropriately.
Do you laugh out of nervousness, or do you laugh to cope with painful feelings? Maybe you laugh because you have a lot of energy or have trouble finding the words you want to say. Whatever your reasons for laughing, write down when your laughter is causing you issues. Consider the time, location, occasion, and people who could be causing your laughter. These are called your triggers.
A.Create a plan for replacing your laughter. |
B.Choose replacement behaviors for the laughter. |
C.You can also look for a certain color in the room. |
D.Tell yourself, “The next time I feel awkward in a work meeting, I will click my pen.” |
E.Once you know what they are, you can begin to address your habit of laughing. |
F.But the inappropriate laughter may negatively affect your life. |
G.If this is the case, click your pen instead of laughing. |
9 . Emotions play a crucial role in people’s lives. Being in tune with your emotions is a great thing, and it can lead to deeper connections. Nevertheless, when your emotions control you, they can seriously affect your ability to perform and to think clearly in crucial situations. You can’t get rid of your emotions completely.
What does your body feel like right now? Pay attention to the feeling of the clothes on your skin, and try to ignore any thoughts that you’re having.
If you feel yourself starting to get upset or angry, head to the bathroom and look in the mirror for a few minutes. As you do, focus on taking deep breaths and think about increasing yourself-compassion. After 2 to 3 minutes, you’ll probably feel your heart rate slowdown and your breathing get a little more even. It’s a good tool to use at work or out in pubic when things get a little overwhelming.
Distract yourselfDo something engaging that will keep your mind off your emotions.
A.Look at yourself in the mirror |
B.Take a shower in the bath room |
C.Here are some useful tips for you to get emotional |
D.Try to pick something that really work your brain |
E.But you can keep emotions from taking over your life |
F.Shouldering the burdens of others can really wear you down |
G.This can help you control emotional eruption gin the moment |
注意:1.词数80左右;
2.可适当增加细节,使行文连贯。
Dear volunteers and community workers,
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Thank you!