1 . Everyone can experience loneliness from time to time, which causes concern about our health and well-being.
Some of us are lonely because we don’t have close relationships in our lives. But if that’s not the case for you, by all means let your friends or family know how you’re feeling and ask for support. Calling or texting can be an active way to shift your mood and help relieve loneliness.
Adopt a pet
There are many reasons to have pets.
Try loving-kindness meditation (冥想)
Not everyone likes to engage in loving-kindness meditation. But it has been found to reduce loneliness, perhaps because it helps you to accept negative emotions more easily.
Count your blessings
| A．Reach out to friends or family |
| B．Be kind to the relatives around you |
| C．What can you do when you feel lonely |
| D．Even though this practice can help you feel much happier |
| E．It can also help you increase a sense of connection to others |
| F．While expressing gratitude toward others can fight loneliness directly |
| G．One of them is that they can provide companionship and unconditional love |
2 . Everyone feels a little jealous (嫉妒的) once in a while. But when these feelings of jealousy begin to cause you stress, it’s probably time to start looking for ways to get rid of your jealousy. The techniques below can help you reflect on your jealousy and move on from any frustration in a healthy way.
●Acknowledge your feelings of jealousy.
When you notice feelings of jealousy starting to creep in (悄然出现), take a few minutes to check in with yourself. Ask yourself “Am I jealous right now?” It’s perfectly normal to get jealous once in a while, so don’t be too hard on yourself.
●Find the root of your jealousy.
●Talk about it with other people.
If you have a lot of frustration caused by jealousy, don’t just keep it to yourself. Take time to sit down with your family member to tell them what’s going on. If you don’t want to talk to anyone, here are some other suggestions for how to cope:
●Focus on your positive qualities.
Find your own unique strengths to defeat feelings of jealousy. Jealousy is often rooted in feelings of insecurity and low self-esteem.
●Limit your time on social media.
Social media tends to only show the “perfect” parts of someone’s life. If you struggle with jealousy, you can be tempted (诱惑) to look through other people’s profiles to look for faults.
| A．Take exercise to burn off the stress. |
| B．But most of the time those desires will just feed your jealousy. |
| C．Occasionally there are deeper underlying issues that fuel jealousy. |
| D．However, it’s vital to remember that you have a lot of special talents. |
| E．Instead of envying someone with a lot of money, make your dollars count. |
| F．Constantly setting yourself up against others can just make your jealousy worse. |
| G．But sometimes just naming your emotions can help you gain control over them. |
3 . You may have heard of the “fight or flight” response—an evolutionary system that allows us to enter a survival state in the presence of physical or psychological threats.
Your fight-or-flight mode is activated by the sympathetic nervous system. It’s meant to force you into action in order to temporarily protect or prepare yourself for something bad.
When stress is long-lasting, the body’s response system becomes overwhelmed, causing a collapse that may leave you unfeeling to everything. This emotional situation can make you feel like you’re on autopilot or disconnected from yourself and others. You might not be able to respond to emotions, which can lead to forgetfulness, difficulty of focusing, tiredness, hopelessness and self-destructive behaviors.
You’re always tired, but can’t rest
How to calm your fight-or-flight response
Eliminating long-lasting stress can be difficult.
| A．You’re emotionally unfeeling |
| B．But sometimes, that can go out of control |
| C．A common symptom of nonstop stress is overalertness |
| D．Making time to process your emotions is important in coping |
| E．Some stress can be healthy, contributing to cognitive benefits |
| F．The truth is that your fight-or-flight response can kick in anytime |
| G．Positive social support can also help with stress and protect you against harm |
4 . Even the most positive people have negative thoughts. It’s part of being human. But when negative thoughts become the norm, it isn’t healthy. Fortunately, there are steps you can take to change your negative thoughts into realistic thinking — seeing yourself, your relationships and world events as they really are.
Monitor your self-talk. We all have an ongoing dialogue running in our head, which affects how we view our life.
Challenge your unhelpful thoughts.
Repeat. Realistic thinking doesn’t come easy, especially when you are also working on managing anxiety, depression, and other problems.
| A．Identify thoughts that aren’t helpful. |
| B．Plant positive thoughts in your mind. |
| C．Analyse what self-talk is the most beneficial. |
| D．But because it’s constantly running, we often forget it’s there. |
| E．These thoughts can consume your energy or cause physical problems. |
| F．To be more realistic, you need to question whether your thoughts are factual. |
| G．You need to continually return to it even when it feels natural to become negative. |
5 . Have you ever started out your day feeling invincible (不能改变的) , only to feel worn down by the time you go to bed? The daily ups and downs of our days can chip away at our determination. However, incorporating some simple routines into your day could help.
●
As you wake up, whether naturally or through your alarm, practise consciousness (意识) by pausing for a few seconds, closing your eyes again, taking a gentle breath in and welcoming how you are feeling first thing that morning.
●Practise gratitude.
Once you have acknowledged your first sensation, emotion or thought, look around the room for something you are grateful for. It may be a photograph of someone you love, your stylish new bedside table, or just being alive and being offered a new day.
●Check in with yourself.
On your way to work, or before you start work at home, take a minute to “check in” with yourself. With eyes closed, think through your goals for the day and imagine yourself completing them well and successfully.
●Embrace the tiredness.
An afternoon tiredness is natural. It’s part of your circadian rhythm (昼夜节律) , so don’t fight it. Instead, fit in a “power pause” practice to supercharge your body.
●Leave tension at the door.
At the end of the day, try not to preoccupy yourself with work or anything that causes tension. Leave it at the door, or allow yourself to switch off after a certain time at home.
| A．Take pause. |
| B．Get up early and take in fresh air. |
| C．Sit or lie down to have a good rest. |
| D．Make sure you move your body actively at least once a day. |
| E．Ask yourself what you can let go of before you enter your evening. |
| F．Allow yourself to feel the positivity associated with those achievements. |
| G．Take in the positivity and bathe in it for a while before continuing your day. |
6 . Nobody enjoys failing.
Figure out where the fear comes from.
Ask yourself what the root cause of your negative belief could be. Write down where you think the fear comes from, and try to understand it as an outsider. If it helps, imagine you’re trying to help one of your best friends. Perhaps your fear comes from something that happened in your childhood, or a deep-seated insecurity.
Learn from whatever happens.
In many cases, you believe what you tell yourself. Your internal dialogue affects how you react and behave.
| A．Understand your fear |
| B．Learn to think positive |
| C．Fear is part of human nature |
| D．Things may not go the way you planned |
| E．The simplest way to do this is never to take a risk |
| F．Naming the source of the fear takes away some of its power |
| G．Even the most successful people encounter failure though our society is obsessed with success |
7 . One of the best ways to practice forgiveness is with the REACH method. REACH stands for Recall, Empathize (移情), Altruistic (利他的) gift, Commit and Hold.
Recall, The first step is to recall the wrongdoing in an objective way. The goal is not to think of the person in a negative light, but to come to a clear understanding of the wrong that was done.
Empathize. Try to understand the other person’s point of view regarding why he or she hurt you, but don’t minimize the wrong that was done. Sometimes the wrongdoing was not personal, but due to something the other person was dealing with.
Altruistic gift. This step is about addressing your own shortcomings. Recall a time when you treated someone unkindly and were forgiven.
Commit. Commit yourself to forgiveness. For instance, write about your forgiveness in a journal or a letter that you don’t send or tell a friend.
Hold. Finally, hold on to your forgiveness. This step is tough because memories of the event will often happen again. Forgiveness is not erasure (消除).
| A．How did it make you feel? |
| B．Here is a look at each step. |
| C．Forgiveness is a character of the strong and wise. |
| D．How can you acquire the habit of showing kindness to others? |
| E．Rather, it’s about changing your reaction to those awful memories. |
| F．Visualize the person and situation and all the feelings that come with it. |
| G．People who attack others are sometimes themselves in a state of fear and worry. |
Tim’s heart raced as he drove to the lawyer’s office. He was bequeathed (遗赠) a mysterious box his dad had never allowed him and his sister to even go near. He signed papers, but was shocked to learn he didn’t get the key to open it and nothing about the key was mentioned in the will. “You’ll have to figure that out!” the lawyer said. Tim left the office, puzzled about what his late dad had left him.
Just then, he remembered his childhood home where he and his twin sister Karen grew up. They had lost their mother just two months after they were born. They were raised by their dad Jonathan, and the two were the best friends! As they grew older, they were drawn to the mysterious box, but their dad warned them never to touch it, and even hung the key on a nail high above the fireplace so that they would never get their hands on its contents. Whatever he was hiding from his kids, he was on guard at all times.
As the years fleeted by, Tim and Karen moved on with their respective lives. And their brother-sister bond went downhill. The twins fought over who would inherit (继承) their dad’s house. Jonathan was heartbroken and whatever trick he tried to reconcile (和解) them, nothing worked. Meanwhile, Jonathan’s health began to decline, and even on his deathbed, he wished his kids would put aside their differences and get back together.
What would Tim do with the inherited box now? He went to his childhood home to find the key. The house no longer appeared like that loving home Tim remembered growing up in. When he reached to grab the key above the fireplace, he sensed someone behind him. “What are you doing here?” screamed Karen, casting the cell phone flashlight on Tim’s face.
“Dad bequeathed me his old chest, and I came here looking for the key. But what are you doing here?”
“Dad bequeathed me the key! So I came here to find the chest,” said Karen, puzzled about his father’s decision.
注意：1.写作词数应为150左右；
2.请在答题卡的相应位置作答。
“Something had to be wrong,” they thought and stared at each other.
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Tears ran down their cheeks at seeing their childhood photos with their father and mother.
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________I still remember the day when we decorated the house, I was ten and it was two weeks before Christmas. I was looking forward to my presents. Since I’m the youngest in the family, all of the family members would give me a gift one way or another. Sometimes it was a cookie or a hug but it was always there. I was the only center of attention and it was feeling good.
My uncles usually would ask me what I wanted before Christmas and that year I knew what I wanted. It was the spaceship I saw in the ads. I was dreaming of opening a big gift box, and it was there. But that year it came in a way that I wasn’t expecting.
It was two weeks before Christmas. Just two weeks. She couldn’t wait. My dear mother told my father that it was time, and then we went to the hospital. After an hour, they told me that I had a sister now. But I didn’t want a sister. I wanted a spaceship. The next few days went so fast. No one was caring about me. Everyone was talking about her and I knew that my life is never going to be the same ever again. I wasn’t ready to grow up, to be a big brother. But it just happened in an instant.
On the day before Christmas, everyone was in our home, talking only about my newborn sister. My family was becoming hers. Even my uncles didn’t ask me anything about the gift. She stole everything I’d ever had, my life and my presents. Thinking about this, I cried to sleep. I had a nightmare (噩梦) and woke up at the middle of the night. Shadows were all around me, and I was defenseless and so weak. I ran into my parents’ bedroom but couldn’t wake up my poor parents who were just too worn out. I was standing near their bed, trying not to cry when I saw her. She was awake and looking at me with her big eyes in her small bed.
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。
Suddenly a long shadow came into the bedroom and she started crying.
______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
After having comforted her, something slowly changed inside me.
______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
10 . Have you had a meltdown lately? An emotional meltdown isn’t exactly a medical disease.
How do you feel after you’ve had a meltdown? Do you feel embarrassed about your behavior?
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?
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.
| 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. |
