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.
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?”
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?
Seek Support from Partners
Ask others you trust to help you recognize when your emotions seem to be getting the best of you.
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.
| 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 . Winter goes and summer comes. The tides
And how will I master these emotions so that each day will be
With this new knowledge I will make
| A．advance | B．disappear | C．exist | D．fall |
| A．native | B．colleague | C．supporter | D．part |
| A．jokes | B．secrets | C．experiences | D．awards |
| A．break in | B．wake up | C．take off | D．give out |
| A．constantly | B．temporarily | C．casually | D．elegantly |
| A．appear | B．blow | C．fade | D．spread |
| A．anxious | B．natural | C．additional | D．productive |
| A．sow | B．grow | C．separate | D．shelter |
| A．fold | B．follow | C．carry | D．load |
| A．react | B．review | C．recite | D．repeat |
| A．obtains | B．regards | C．allows | D．observes |
| A．chosen | B．seized | C．received | D．witnessed |
| A．self-awareness | B．self-control | C．self-esteem | D．self-pity |
| A．behind the scene | B．on the bottom line | C．at the end of the rope | D．out of sight |
| A．insignificant | B．improper | C．impolite | D．unconscious |
| A．concrete | B．inadequate | C．abstract | D．unmatched |
| A．use | B．fun | C．sure | D．sense |
| A．view | B．meeting | C．experiment | D．idiom |
| A．limited | B．reserved | C．prepared | D．afraid |
| A．salesman | B．player | C．architect | D．designer |
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.
Think about yourself, about what you really like and are interested in. You must lead your life independently.
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.
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.
It’s unavoidable that not everything will be plain sailing, and you’ll find obstacles along your way.
| 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 . Shyness is normal and it is not considered as a mental problem. All people have been shy at one time or another. Even the most confident people experienced being shy.
You probably are wondering why you are shy. It may be because of the environment you were used to or the way you were brought up. Certain events or incidents in the past may also lead to the reason why you are shy now.
One of the negative sides of being shy is having the tendency to be passive. Most of the time shy people can’t stand up for themselves and what they believe is right.
While shyness has negative aspects, it has positive sides. Shy people are usually good observers and do not get themselves into too much trouble because they try to observe their environment or any situation before they act.
| A．But in most cases, shyness proves to be genetic. |
| B．They are sensitive and accustomed to getting suspicious. |
| C．Because some people are born to be shy, they let it go hang. |
| D．So if you’re feeling shy, don’t worry because you are not alone. |
| E．They are not hot-headed and think twice before making any decisions. |
| F．Although shyness is something from birth, it can be improved over time. |
| G．They avoid crowds by nature and stay away from groups and social interactions. |
5 . Job interviews, exams, medical tests—we’ve all waited and worried over the results. Some lucky people can wait without much worrying. Many of us, however, get anxious awaiting the outcome.
Kate Sweeny, a professor of psychology at University of California Riverside, studies these differences in waiting behavior. In her latest study, published in the Journal of Personality and Social Psychology, she and a colleague studied 50 law school graduates waiting for the results of the California Bar Exam (律师资格考试). They took detailed surveys about the participants' self-esteem, how well they managed uncertainty, and whether they were more optimistic or pessimistic (悲观的). They also looked at how participants managed expectations and handled stress.
Not surprisingly, they found that an optimistic outlook and being more comfortable with uncertainty made waiting less stressful. It didn't matter whether the participants reported high self-esteem or not. What mattered most was whether they expected the best.
“I was surprised,” says Sweeny.
Also interesting was that people changed as they got closer to learning the results. At first,it was harder for all of the participants to distract themselves, and all of them—even optimists—became more pessimistic as time went on.
Expecting bad news and preparing for failure may not relieve anxiety while waiting, but later on, it gives people a sense of control over their futures.
Similarly, it’s important that people don’t attach to much of themselves to the result. “If you convince yourself the bar exam is... just a silly exam you have to take and doesn’t reflect on your or your abilities, that... might help you .. if the news is bad,” she says.
Worriers can take comfort, however. Sweeny found that participants who suffered more stress were better at receiving even bad news. Indeed, those who had more anxiety while waiting for their bar exam results were more likely to turn around and start studying again if they failed.
Sweeny is recently studying the effects of mindfulness meditation (正念冥想) for those who are absorbed in results, as it helps people control their thoughts and emotions. The technique is perfect for this situation, she says. Waiting will never be easy, but having something under your control could make it more acceptable.
1. What did Sweeny find about her participants?| A．Law school students found it more difficult to accept failure. |
| B．The longer they waited, the less worried they seemed to be. |
| C．Positive people felt less stressed while waiting for their results. |
| D．Those with high expectations before the tests were more likely to fail. |
| A．Keep hoping for the best. |
| B．Always prepare for the worst. |
| C．Do not focus on the results. |
| D．Take the results as judgments on your abilities |
| A．Those who felt more anxious while waiting. |
| B．Those who were comfortable with uncertainty. |
| C．Those who had a sense of control over their failure. |
| D．Those who often practiced mindfulness meditation. |
