1 . 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. |
2 . 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.
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.
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.
Stop Comparing Yourself to Others
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 |
3 . 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.
● 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?
● 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.
●
● Take action.
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. |
4 . How to build patience abilities
What’s the purpose of building patience abilities? In a word, happiness. Better relationships, more success.
Understand the addictive nature of anger and impatience. We, human beings, are still constructed with our old reptilian (爬行动物的) brain that protects our physical and emotional survival. The urge to protect ourselves and what we consider valuable is absolutely habit-forming. So the first step in growing patience is to get in touch with the addictive quality of the opposite of patience — anger, impatience, blame and shame.
Upgrade our attitude towards discomfort and pain. Pain has its purposes and pushes us to find solutions — we try to change the other person, situation or thing that we think is causing our discomfort. But the problem is that it is not the outside thing that’s the source of our pain, but how our mind is set.
Pay attention when the impatience or pain starts. Most of us don’t really realize it when we are feeling even the smallest — but very present — painful feelings.
A.Practice positive self-talk. |
B.So the solution to pain is an inside job. |
C.Patience abilities benefit you in many ways. |
D.We all have them, and we can grow beyond them. |
E.But indeed it takes efforts to build them successfully. |
F.Learn to forgive yourself for being impatient in hard times. |
G.We ignore the fact that we’re in pain and focus completely on fixing the problem. |
5 . Do you think you need to shout at yourself to force yourself to finish your homework? If so, think again.
Self-compassion is the practice of being kind and supportive to ourselves. The opposite is being self-critical and mean to ourselves when we make a mistake.
A 2017 study found people who practice self-compassion tend to handle stress better. Their bodies have less of a stress response when, for example, they meet with difficulties at work or school.
With practice, we can learn to treat ourselves with kindness and unconditional love — not tough love.
A.So how do we develop self-compassion? |
B.It may be more effective to be kind to yourself. |
C.It includes letting go of your strict self-criticism. |
D.Mindfulness is the key to practicing self-compassion. |
E.But this approach does not make us feel or perform better. |
F.They have more confidence to look for areas where they can improve. |
G.Also, show ourselves kindness in ways that nourish (滋养) our spirit and body. |
1. 表达安慰;2. 提供帮助;3. 给予鼓励。
参考词汇:汉字听写比赛 Chinese Character Dictation Competition
注意:
1. 写作词数应为 80 左右;
2. 请按如下格式在答题卡的相应位置作答。
Dear Jim,
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Yours,
Li Hua
7 . For people suffering from depression, there’s an all-natural treatment they should use — getting more exercise. It could help fight depression, even if people have a genetic risk, new research shows.
For the study, researchers collected information from nearly 8,000 people and found those with related genes were more likely to have depression over the next two years after examining them. But that was less likely for people who were more active at the study’s start, even if they had a family history of depression. Higher levels of physical activity helped protect even those with the highest genetic risk of depression.
Both high-intensity (高强度) exercise and low-intensity activities were associated with a reduced risk of depression. Adding four hours of exercise a week could lower the risk of a new episode (一段经历) of depression by 17%, according to the study. “Our findings strongly suggest that, when it comes to depression, being physically active has the potential to remove the added risk of future episodes in individuals who are genetically risky,” said lead author Karmel Choi. “On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes.”
Depression is a common mental illness globally, with more than 264 million people affected. “Depression is so ubiquitous, and that underlines the need for effective approaches that can impact as many people as possible,” Choi said. And mental health and primary care providers can use the findings to advise patients that there’s something meaningful they can do to lower their risk of depression.
1. How did the researchers reach their conclusion?A.By analyzing a mass of data. |
B.By conducting genetic research. |
C.By comparing various levels of activity. |
D.By tracking the subjects for many years. |
A.Physical activity betters medical treatment. |
B.Exercise is able to decrease and prevent it. |
C.Different levels of exercise intensity matter the same. |
D.Exercising 35 minutes daily is the most effective treatment. |
A.Harmful. | B.Complex. |
C.Unusual. | D.Common. |
A.To discuss a disease. |
B.To introduce a method. |
C.To analyze a genetic risk. |
D.To explain a phenomenon. |
8 . There’s no doubt that positive thinking impacts one’s life. However, in recent years, I’ve come to understand that perhaps positive thinking can result in toxic (有毒的) positivity, which has negative results. What we should be aiming for instead is emotional validation (确认) .
Toxic positivity is the maintenance of positive thinking even in situations where it isn’t appropriate. “It often comes at the risk of denying(否认) our own real feelings or the feelings of others,” says Nina Vasan, MD. While positive thinking in general is a great thing, toxic positivity isn’t. It’s the act of denying anything negative that’s actually happening, and it can involve making people feel bad for having normal human emotions. Someone practicing toxic positivity might say things like “everything happens for a reason” or “just look on the bright side” when a friend shares something difficult in his/her life.
Vasan tells us that with toxic positivity, emotions like sorrow and anger are pushed aside. However, emotional validation allows you to have your feelings. To be exact, emotional validation is about allowing people to experience their feelings and acknowledging that having negative feelings is real and often important. That doesn’t mean it promotes and encourages negative thinking endlessly, though.
Toxic positivity encourages us to focus only on the positive, which can stop us from dealing with the feelings we need to work through. Practicing emotional validation is a healthier option for you and the ones you love. “This can be as simple as saying ‘I understand you’re really sad’.” explains Vasan. Offering your understanding shows our loved ones that we care about their feelings. Besides, instead of telling someone to look on the bright side, you should offer words and thoughts of support instead.
Toxic positivity has become prevalent, and you probably know a lot of people who dismiss your negative experiences with statements like “you’re too sensitive”. Now you can say: Whatever you’re feeling is temporary and allowing yourself to feel it will help you get through it.
1. What is emotional validation?A.Avoiding risks in terrible situations. | B.Denying people’s negative feelings. |
C.Maintaining positive in hard times. | D.Accepting emotional ups and downs. |
A.Perhaps something fortunate is still waiting for you. |
B.I’m sure there’s a good reason for what has happened. |
C.You have every right to feel upset and I am here for you. |
D.I understand your sadness but being sensitive is no good. |
A.Creative. | B.Widespread. | C.Challenging. | D.Enormous. |
A.Admitting negativity is reasonable. | B.Promoting positivity is worthwhile. |
C.Sticking to positivity is significant. | D.Expressing negativity is inappropriate. |
9 . Everyone gets tired-it’s a normal part of human existence and a good night’s sleep will often leave us feeling well rested.
Being very tired frequently could be the result of lifestyle choices: poor diet or lack of exercise.
Finally, if you do find yourself feeling overtired constantly for days or weeks, you may be suffering from exhaustion.
A.Another thing that can leave us feeling overtired is stress. |
B.You can turn to your family members or friends for advice. |
C.However, sometimes we feel more than just general tiredness. |
D.Activities like jogging or cycling could also help you get fitter. |
E.If so, it could be a good idea to visit the doctor in case it’s a health issue. |
F.You can fill your stomach whenever you feel hungry to prove enough fuel. |
G.Eating healthy meals and snacks regularly could improve your energy levels. |
10 . How to Handle an Argument with Your Family Members
We’ve all been there. A relaxed evening with our family members. A lot of laughing. And then, as if someone had sat on the TV remote and changed the channel, the mood shifts. No more warmth. Suddenly there’s shouting, a ping-pong of accusations(指责), deadly stares, and hostility(敌意) streaming from eyes like red laser pointers. Having a conflict with your family members is frustrating, and you may feel sad and depressed.
Do remember that as much as it might feel this way, you’re not in a court of law with your family members.
Do try to be an advocate of others’ feelings.
Don’t try to explain yourself. You often want to explain yourself when having conflicts with your family members, but you don’t have time. You’re being cut off and attacked again.
A.If you are looking for a new relationship |
B.Don’t attempt to prove yourself in the face of your loved ones |
C.The point of an argument isn’t to prove the others guilty or to win |
D.Rather than going in circles about what you think and how you feel |
E.Each accusation strikes deeper and deeper into your sense of justice |
F.Don’t talk about what happened as though you’re simply stating the facts |
G.Here are the do’s and don’ts when you are arguing with your family members |