1 . Ask most people which day of the week they fear the most and the answer is likely to be Monday. The first day of the working week can make us experience a sense of tiredness or fatigue.     1              

    2     It’s the time of year when we’re supposedly feeling at our lowest and most “blue”. We’re thought to be more likely to feel down because the weather’s cold and we’re back at work. We’ve got to make up all the money we spent at Christmas and we’re feeling guilty for already breaking our New Year’s resolutions.

Some consider the term, pseudo-science, saying that there is no such thing as a 24-hour depression.     3     The decreasing motivation to work, the lack of interest in everything and the regret for what is not finished can be clearly felt on the first day of the week.     4     Someone who misses the deadline and cannot meet the standard at work affects the overall efficiency and teamwork within a project.

Fortunately, we don’t have to suffer that on Monday, not if we remember: we all have our good days and our bad days, and those aren’t for the calendar (日历) to decide.     5     Rather than automatically thinking we feel blue on Blue Monday, reflect on the well being of our mind, practice self-care and seek support when needed. In this way, we can weather the Monday blues and any other challenges that come our way.

A．The most depressing day of the year is the third Monday in January.

B．Actually it’s common to feel a bit depressed for several times in a year.

C．But most people know that the Monday blues can be very real.

D．That’s why the feeling is described as the Monday blues.

E．The term is not even scientifically true, with basically no evidence.

F．These can have a negative impact on our performance, productivity and the people around.

G．In fact, it’s actually a good opportunity to check in on our mental health.

2 . It is natural for us teenagers to feel upset.     1     Here I am offering some useful suggestions.

•Move your body.

    2     Have you ever noticed that you feel happier and have a sense of achievement after a good workout? That’s because working out creates endorphins — body chemicals that make us feel happy. No matter how low you are feeling, your mood will get a well-deserved boost (改善) after a workout. Exercise also helps you keep your heart in shape, makes you stronger and helps you stay at a healthy weight. And exercise is totally fun — and it’s great for your self-esteem, too.

•Talk about it.

    3     Friends’ ears can be a great source of support since you’re all in the same boat. And don’t forget your mom — she was once a teenager as well and may understand more than you realize. Even talking to your pet can help — just saying things out loud can help you see things differently and calm you down.

•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.     4     It’s true! Using your smile muscles tells your brain to make more endorphins and that boosts your mood.

•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.     5    

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 . If you’re a perfectionist, that might mean you can be pretty hard on yourself. A mistake at work, for example, could result in some pretty negative self-talk or actions, like depriving yourself of a snack later that day.     1    

But self-punishment doesn’t encourage growth, says Katherine, a psychotherapist and author of “The Perfectionist’s Guide to Losing Control.”     2     “When you punish someone, that person doesn’t learn how to change; they learn how to avoid the source of the punishment.”

    3     This might look like overworking, overspending, or numbing yourself with excessive consumption of social media or TV shows. None of this actually helps you grow, though.

Instead of punishing yourself for making a mistake, it is more effective to practice self-compassion(自我同情). Katherine suggests the broaden-and-build theory, a positive psychology theory that was developed by social psychologist Barbara in 1998.

Broaden-and-build theory suggests that when you’re in a positive headspace you feel more able to face different challenges and make choices based on the possibility of positive outcomes. When you’re in a negative headspace your view narrows and you aren’t inspired or encouraged to think differently.     4    

Research demonstrates self compassion’s positive association with a greater sense of self-worth, more realistic self-evaluations of strengths and weaknesses, lower levels of depression and anxiety.     5     Choosing self-compassion instead of self-punishment means you are more likely to learn from your mistakes and grow as a person.

A．In other words, you’re punishing yourself.

B．“Punishment doesn’t work.” she writes in her book.

C．To put yourself in a positive headspace, you need to practice self-compassion.

D．If you are the source of your own punishment then you learn to avoid yourself.

E．Punishment can be mistaken for a handful of things like discipline, personal responsibility.

F．It is also related with increased motivation to learn from past mistakes, and the list goes on.

G．Instead of being scared to act natural consequence might encourage you to act in a way leading to a positive result.

4 . Having an off day when you feel stressed or sad is totally normal.    1    We’ve put together some different things you can try to help turn your mood around and get feeling like yourself again.

Take a few minutes to breathe deeply. The simple action of taking full, deep breaths can help you start to feel better. Deep breathing increases oxygen supply throughout the body.     2     Deep breathing also helps activate your parasympathetic nervous system, which produces a calming effect.

Start keeping diaries.    3    It is a way to cognitively deal with the circumstances behind how you are feeling. In fact, studies have shown that writing offers benefits of emotional well-being, including relief of emotional distress. Besides, adjourning has been shown to benefit the immune system.

    4    Emotional tears signal the body to let out endorphins or “feel-good” hormones to promote a feeling of calm and well-being. Not only does crying allow your body to let out stress hormones, but at the end of a good cry, the body assumes a calmer state with a lower heart and breathing rate.

Rely on your support system. Studies have shown the benefits of having a close support system of family and friends to whom you can turn. Social support leads to a sense of belonging and security rather than loneliness while dealing with emotional pain.    5    

A．Take a break to laugh.

B．Go ahead and cry if you need to.

C．Take some time for yourself and treat yourself.

D．It’s also been linked to an increased sense of self-worth.

E．Writing down your feelings provides a great benefit.

F．This can help to relax muscles and reduce your blood pressure.

G．The good news is that there are things you can do for yourself to start feeling better.

5 . Anger has a bad reputation.     1     We temporarily lose our judgment, regaining it only after our anger dies down — often when it’s too late. It’s as if anger destroys us, overwhelming our best intentions.

But what if anger is a valuable-friend, not an adversary (对手) to be defeated?     2     It provides us with information about the world around us. Anger is an internal signal that identifies our unmet needs and presents us with opportunities for course correction, healing, and growth. It motivates us to act toward meeting our needs and reaching our goals.

Anger has one main purpose — to secure our safety and survival. We respond with anger when we are threatened or when our boundaries are violated (侵犯).     3    

What we need is a willingness to experience anger without suppressing it or discharging it immediately. When we have the courage to remain present with our anger, we can look directly at it. We can investigate and come to understand it, and we can extract its wisdom.

    4     Rather than identify with anger’s urge to act, or with its feelings of frustration and powerlessness, you now relate to its message of worth and efficacy. This change, in turn, frees you to grow through your anger.

Anger, like a fire, is a force. Left unchecked, it can be destructive.     5    

A．Uncovering the wisdom of anger begins with feeling it fully.

B．It gives us energy and power to overcome threatening situations.

C．Yet when it is used wisely, it can be powerful beneficial instrument.

D．When you come to see anger as a friend, you change your relationship with it.

E．While anger sometimes involves aggressive tendencies, it also carries great wisdom.

F．When we have the courage to remain present with our anger, we can look directly at it.

G．When it bursts out, it can take control of our body, our thoughts, our senses, and our actions.

6 . Self-criticism (自我批评) is a mental habit of negatively analyzing and judging ourselves and our actions. If we don’t find a way to overcome self-criticism, we won’t be able to live a happy and satisfying life.     1    .

Stop Negative Thoughts

Thought stopping is one of the best secrets of how to overcome self-criticism. Interrupting your thoughts helps you change how you think about yourself, thus helping you feel better.     2    . However, with enough practice, you will make it.

    3    

Another strategy is to replace negative self-critical thoughts with positive realistic statements. For instance, if you set a goal, be realistic about it by giving yourself enough time to achieve it. In fact, having a constant desire to achieve immediate success can ruin your confidence.

Avoid Perfectionism

Another secret is to let go of the need to be perfect. It’s all right to set high standards for yourself.     4    . In addition, desiring to be perfect in everything you pursue can prevent your progress.

Stop Comparing Yourself to Others

    5    . However, it’s important to note that comparing yourself to your peers, friends, or family can increase dissatisfaction and unhappiness. That said, the best tip on how to overcome self-criticism is to practice self-acceptance.

A．Be realistic

B．Focus on strengths

C．It’s normal to feel like that everyone has a better life than you

D．Remember it’s from your mistakes that you get to improve yourself

E．If you’ve been stuck in negative thoughts, here’s what you need to do

F．It’s important to note that changing your negative thought patterns can take time

G．However, falling short of your goals and expectations can make you feel worthless

7 . To improve your confidence and set yourself up for sunnier times ahead, try these strategies:

Big yourself up. Rather than focusing on the negatives, make an effort to recognise your plus points. Make a list of the things you like about yourself and compliments people pay you.     1     Give yourself a mini-makeover. Changing your appearance can have a significant impact on how you feel. It’s amazing how good a new dress, a haircut, or having your teeth whitened can make you feel.     2     Always stand tall just looking confident will help you feel more confident.

            3     Distance yourself from individuals who put you down. Research supports that supportive social relationships contribute to self-esteem. Make plans to spend time with these uplifting individuals and enjoy their company.

Try something new. Stepping out of your comfort zone will give you a sense of achievement and help your self belief.     4     It’s the right season for this fun water sport! Would you like to paint better? Look around for an art class. You’ll get to meet like-minded people too.

Spot your own talent.     5     No? It’s time to start! You might be surprised. It could be cooking, cryptic crosswords, dancing, speaking a foreign language or repairing things. Doing more of the things that you do well and taking some time to improve will boost (增强) your self-confidence.

        Honestly speaking, building self-esteem is a journey that takes time and effort. Be kind to yourself and practice these strategies consistently.

A．Always fancied paddle boarding?

B．Make plans with positive people.

C．Would you engage in outdoor exercise?

D．Refer to it when you’re doubting your worth.

E．Spend time outdoors, preferably in green spaces.

F．Do you ever think about your strengths and skills?

G．Even a humble shower can give your self-image a lift.

8 . When you begin to face your fears, you unlock limitless opportunities to live your best life. By conquering your fears, you can finally break free. At first, you may find it difficult to face them. The following steps will help you face them effectively.     1    

● Identify your fears. To face your fears, you must first identify them. Identifying the related factors will help you overcome them. Take a moment to identify the specific sources of your fears. Ask yourself: What are you actually afraid of?     2     Write down the answers and remember to get specific.

● Understand the root cause clearly. After identifying what your fears are, it’s time to explore what causes them. Spend some time exploring the nature of your fears.     3     When you deeply understand the causes, you are in a better position to face them.

●     4     Define the objectives you aim to accomplish by facing your fears. Then set your clear goals. Breaking down your broader goals into smaller and manageable steps is crucial. Besides, creating a structured plan will also help you face your fears by making them much more organized.

● Take action.     5     And gradually work your way up to bigger ones. By taking action. you’ll gain new skills. You can build up your confidence in your ability to learn, handle mistakes, and embrace new experiences. As you go through this journey of action, unexpected opportunities for personal growth will arise. Finally, you’ll strengthen your self-confidence.

A．Accept it as a universal emotion.

B．Establish clear and achievable goals.

C．And thus you can have a brighter future.

D．Handle the least fearful aspect of your fear.

E．Analyze the experiences that lead to these fears.

F．Spend a few moments thinking about your answers.

G．Fighting fear bravely can speed up your personal growth.

9 . What if a simple practice could greatly enhance your happiness, promote your physical health, improve your relationships, and even help you deal with life’s toughest challenges?     1     However, countless studies and personal stories show this powerful secret: gratitude.

Gratitude is a powerful emotion and a transformative habit.     2     It’s also about acknowledging the goodness in our lives and recognizing that the source of the goodness often comes from the outside of ourselves. It’s a celebration of the positive aspects of life, both big and small.

Practicing gratitude encourages us to change our viewpoint from scarcity (缺乏) to abundance. It prevents us from focusing on what we lack or what we want, directing our attention instead to the happiness we already have.     3     By encouraging positive emotions, gratitude can help reduce feelings of anxiety and depression. Moreover, it can enhance overall mood and emotional resilience, enabling us to better cope with stress and life’s challenges.

    4     Research has suggested that individuals who regularly practice gratitude report fewer physical problems, experience less pain, and generally feel healthier than others. They’re also more likely to engage in health-promoting behavior, such as regular exercise and routine check-ups.

Gratitude plays an important role in developing strong relationships. It helps to strengthen bonds, reduce aggression (挑衅), and promote feelings of social satisfaction.     5    .

A．It may sound too good to be true.

B．How can gratitude change your life?

C．It’s more than just saying “thank you”.

D．Gratitude can also contribute to personal growth.

E．The benefits of gratitude extend to our physical health as well.

F．People who express gratitude often report better relationships.

G．This change in viewpoint can greatly increase our life satisfaction.

10 . Have you ever wondered about the significance of emotions in our life?     1    In order to grow and be better than before, you must learn to be emotionally intelligent. Let’s explore some powerful strategies to help you become emotionally mature!

Try using “I” statements.

Whenever your feelings are disrupted or you get hurt, it is good to tell others how you really feel.     2     You need to tell others how you feel about the situation but do so in a non-aggressive way. The best way to do this is by using “I” statements instead of “You” statements. Here is an example: “I feel miserable and heartbroken”. You should use this statement instead of, “You make me feel miserable and heartbroken”.

    3    

In some situations, your loved ones could be hurting you through their words or their actions, and you could also be wrong. You must not let negative thoughts question your judgment. What happens in more than 70% of situations is that we let negative thoughts take hold of us, which is completely wrong. Whenever the other person is behaving in an upsetting manner, ask yourself if you have done anything to make them feel like that.

Take responsibility for your actions.

Just like your words, you need to take full responsibility for your actions. If you don’t own whatever you say or do, how can you become emotionally strong? Many people make silly excuses and don’t take responsibility for their actions, and that is where they hurt others and themselves. If you have made a mistake and hurt others in the process, apologize immediately.     4    

Avoid negative people.

    5     If you are surrounded by happy and motivated people, you will always be happy. If you are surrounded by negative people that only bring others down then you will always feel miserable. In order to be emotionally intelligent, you must have a good and supporting company by your side.

A．Always question your thoughts.

B．Pay attention to emotional value.

C．It won’t bring your self-respect down.

D．You are known by the company you keep.

E．Emotions play a critical part in our lives.

F．Taking care of yourself should be prioritized over anything else.

G．Masking your feelings or trying to be emotionless will only harm you.