1 . Emotional regulation (情绪管理) is taking any action that changes the intensity of an emotional experience.     1    . It refers to the ability to effectively control our emotions through various approaches. We are expected to manage our emotions in ways that are socially acceptable. There are a number of skills that can help us self-regulate our emotions.

    2    

Emotions happen fast. We don’t think “now I will be angry” — we just suddenly have fires in our eyes and become extremely angry. So the number one skill in regulating difficult emotions is to pause. Take a breath. Slow down the moment between trigger (触发) and response.

Noticing what you feel

An equally important skill involves the ability to become aware of what you’re feeling. Dr. Judson Brewer, MD Ph. D. recommends practices for becoming more curious about your own physical reactions. In what parts of your body are you noticing feelings? Is your stomach upset? Is your heart racing?     3    . Looking into what is happening to you physically can also draw away your focus and reduce the intensity of the emotion.

Naming what you feel

After noticing what you feel, the ability to name it can help you get control of what is happening. Ask yourself: What would you call the emotions you’re feeling? Is it anger, sadness, or disappointment?     4    .

Accepting the emotion

    5    . Rather than beating yourself up for feeling angry or scared, recognize that your emotional reactions are acceptable. Try to practice self-sympathy and give yourself respect. Recognize that experiencing emotions is a normal human reaction.

A．Creating space

B．Predicting what you feel

C．It doesn’t mean preventing or avoiding emotions

D．Emotions come and go so that you barely notice them

E．Identifying emotions will help you share your feelings with others

F．Emotions are a normal and natural part of how we respond to situations

G．Your physical reactions can reflect what you are experiencing emotionally

2 . Anger is the most destructive emotion. When you are angry, you make ill-considered decisions that you will probably regret.     1     How to stop being angry? Here are ways that you can reduce the causes of anger.

You need to change your attitude to the way the world works. You have to accept that sometimes things go wrong and that people are not always lovely and perfect.     2     So realizing others may behave in an unproper way will help you prevent your annoyance.

    3     There are occasions when anger can be directed in such a way as to achieve great things. Martin Luther King was angry about the lack of civil rights and Gandhi was angry about British domination. They both used that anger to motivate themselves to fight against injustice.

It is beneficial to stop trying to manage your anger. Anger management used to be promoted as a way of dealing with anger.     4     A better way of facing anger is to identify the root cause. Once you know why you get mad, it is possible to deal with the cause.

Don’t take the easy way when you get angry. We would like to throw something, hit something, or scream when we are angry. A reaction like that is the easy way. It is much harder to stay calm, walk away and act normally. That, however, is what you must do if you are to stop anger from becoming your master. By learning control, you can become a much calmer and less violent person.     5    

A．Don’t regard anger as a bad emotion.

B．The trick is to manage your anger well.

C．Recognize that anger is something you can control.

D．However, all that happens is that anger is overcontroled.

E．You will also regret the language spoken without thought.

F．You will be better liked and better placed to influence others.

G．The actions of other people can be a significant cause of anger.

3 . “Regrets, I’ve had a few. But then again, too few to mention,” Frank Sinatra chanted in his 1969 hit “My Way”. The song’s idea is attractive: that anyone can just declare what’s done is done and move on. Some take the declaration a step further and claim they have no regrets at all. Whether a boast or an actual attitude, “no regrets” suggests that life can and should be lived without looking through the rear-view mirror.

Easier said than done, though. In 2020, author Daniel H. Pink launched the World Regret Survey, the largest ever survey on the topic. With his research team, Pink asked more than 15,000 people in 105 countries, “How often do you look back on your life and wish you had done things differently?” 82% said regret is at least an occasional part of their life; roughly 21% said they feel regret “all the time.” Only 1% said they never feel regret.

If you are of the “no regrets” type, you might think that all this regret is a recipe for unhappiness. But that isn’t the case. True, being overwhelmed by regret is indeed bad for you. But going to the other extreme may be even worse. To rid yourself of regrets doesn’t free you from shame or sorrow; it leads you to make the same mistakes again and again. To truly get over our guilt requires that we put regret in its proper place.

As uncomfortable as it is, regret is an amazing cognitive (认知) achievement. If today your relationship with your partner has soured, your regret might mentally take you back to last year. You would remember your being mean and sensitive, and then imagine yourself showing more patience, being kind instead of hurtful at key moments. Then you would fast-forward to today and see how your relationship could be progressing instead of languishing.

But regret doesn’t have to be left unmanaged. The trick is to acknowledge it and use it for learning and improvement. You can be honest with yourself about what went wrong and use that knowledge to enjoy better relationships in the future.

1. What should we do if we have had a bitter quarrel with a close friend according to Frank Sinatra?

A．Attract more people to your argument.

B．Send him/her a letter of apology.

C．Boast about being more reasonable.

D．Forget about it and just let it go.

2. Which of the following statements about regret may the writer agree with?

A．We can do nothing about regret.

B．Unhappiness results from regret.

C．Ignoring regrets is missing the opportunity to improve.

D．Ridding yourself of regrets helps free you from sorrow.

3. What does the underlined word “languishing” in paragraph 4 most probably mean?

A．Improving.

B．Healing.

C．Showing up.

D．Breaking up.

4. What might be a suitable title for the text?

A．Regret to become smarter-if you let it.

B．Long for a different past? Regret it!

C．Regret? Not my way!

D．Stay away! Regret will heal itself.

5 . 阅读下面短文，在空白处填入一个适当的单词或括号内单词的正确形式。

One year, and now another. It’s still not the end of the COVID-19 pandemic. How do you feel when     1     (talk) about the pandemic? 

Many studies     2     (carry) out looking into the impact of COVID-19 on mental health in the past three years.     3     (surprising), experts have found that there are more people suffering from depression and anxiety disorders than they imagined during this period, reported CNBC. 

    4     study published in February found that in 2020, there were 76 million new cases of anxiety disorders and 53 million new cases of major depressive disorders all over the world. Besides, the study found that those     5     had a higher chance of being affected were women and younger people.

According to Valentine Raiteri, a psychiatrist (精神科医生) working in New York, one of the main     6     (reason) for these mental illnesses is the loss of daily social communication. Raiteri told CNBC that many of his patients are still working remotely with many feeling “disconnected and     7     (lose)”.

Since going outside becomes     8     (convenient) due to the pandemic than before, people are unable to share big moments like weddings or final moments     9     family, friends and loved ones. Alex Desatnik, a psychologist in the UK working with adults and children, told CNBC that he believes it will take “at least a generation”     10     (recover) the damage to many young people.

7 . 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.     1     Then, you’ll be able to do what you want freely.

Think about yourself, about what you really like and are interested in. You must lead your life independently.       2     However, you might feel afraid to do it because you’ ve always done everything to gain the approval of others. You need to get out of that zone, move to new places, and explore your full potential.

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.     3     Your new friends will integrate into your life and you’ll also keep your genuine friends. On the other hand, those who are always ready to see the negative and question what you’ re trying to do will drift away.

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.     4     You’ll feel confident in yourself and you’ll be able to go on your new path without any fear.

It’s unavoidable that not everything will be plain sailing, and you’ll find obstacles along your way.     5     People in your environment often don’t understand what you do no matter how much you explain it, so ignore them.

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.

8 . Eating well and getting enough sleep is great for self-care. Self-care also means taking time to manage stress and practice self-compassion.     1    

Breathe

Become mindful of your breathing. Take a few minutes each day to focus on your breathing. Start by taking a deep breath.     2     . As you continue, your breathing becomes deeper. As your breathing becomes much deeper, you will feel much more centered and calmer. You will feel you can manage whatever is happening right now.

Accept

Accept yourself, your feelings and the imperfection of life. The path to self-care starts with acceptance of your struggles.     3     , our mind stops struggling and grows quiet. Rather than trying to change or control difficult emotions from the inside, allow them to be there, and your mind will rest.

Write

    4     Write down the situation you must accept and all that you are feeling. Write down the things in your life that are weighing on you. Write the things you need to do. Choose the easiest task on the list to complete. Say to yourself, “ In the morning, I will do the easiest thing I can do from the list. Once I finish the easiest task, it is much easier to work on the second. ”

Walk

An easy way to care for yourself is to take a walk. Walking can distract your mind and create space between you and the stress in your life. Walking can be a resource for healing. When you sit around thinking about upsetting things, it will not help you.     5     . Often you will relieve the stress within your body by walking.

A．When we accept them

B．If we wouldn’t accept ourselves

C．Begin a simple writing exercise

D．Research shows that running benefits health

E．At first, your breathing is short and shallow

F．If you start walking, your physical energy changes

G．Here are four simple ways to quiet your mind and ease your stress

10 . Live a happy life to maintain youthful look

Life is always full of surprises! It has its ups and downs that could affect our feelings towards every situation we encounter every day. If you are experiencing stress at your job or anywhere in your life, it is essential that you deal with the concern right away.    1     The following tips can help you deal with it.

Practice deep breathing. A great tip that can help you keep your stress levels down is to start practicing deep breathing exercises. Deep breathing exercises are a form of meditation and they allow you to feel more relaxed and peaceful.     2    

Hold a stress ball. When you are stressed at work or in class, hold a stress ball.     3     It can help release the tension that you feel. Holding onto a stress ball for a good part of the day is a very healthy way to end stress.

    4     Start living your life the way you want to. There's nothing worse than settling in life and having regrets about it. What is important in life is to remain true to your original aspiration and keep your mission firmly in mind. By going after your goals you'll notice that your stress levels will be much lower.

If you have tried all sorts of ways to try to control and reduce your own levels of stress, and have not been successful, it is time for you to seek medical attention.    5     You can also attend course of stress management to get you back on track and feeling in control again.

A．Pursue your dreams in life.

B．Settle your problems in time.

C．But gradually increase your exercise, or you will feel stressed out.

D．Talk to your doctor for their recommendations of stress management.

E．You'll notice your heart rate slowing down and you'll feel much better.

F．This will allow you to press something with fingers every time you get angry.

G．It is just a matter of learning how to manage yourself in order to reduce stress.