At times, our worries and anxieties can defeat us.{#blank#}1{#/blank#} Here is a brief list of techniques that you can use to help gain a better viewpoint on things during the anxious moments.

    {#blank#}2{#/blank#} A person should take a deep breath and try to find something to do for a few minutes to get their mind off the problem. A person could get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things.

    Remember that our fearful thoughts are made to seem worse and can make the problem worse.{#blank#}3{#/blank#} When unexpectedly having thoughts that make you fearful or anxious, challenge these thoughts by asking yourself positive questions that will maintain objectivity and common sense.

    Be smart in how you deal with fears and anxieties. Do not try to deal with everything all at once. When facing a current or upcoming task that makes you anxious, break the task into small ones.{#blank#}4{#/blank#}

    Remember that all the worrying in the world will not change anything. Most of what you worry about never comes true. {#blank#}5{#/blank#} Then you should leave everything else in the hands of God.

    It is not easy to deal with all the fears and worries. When your fears and anxieties have the best of you, try to calm down and then get the facts of the situation. The key is to take it slow. All you can do is doing your best each day, hope for the best, and when something does happen, take it easy. Take it one step at a time and things will work out well at last.

A. When feeling anxious, stop what you are doing and try to do something relaxing.

B. This will give you the confidence to manage your anxiety.

C. Instead of worrying about something that probably won't happen, concentrate on what you are able to do.

D. The next time you fell depressed, review your list and think about the good things that you have in your life.

E. A good way to manage your worry is to challenge your negative thinking with positive statements and realistic thinking.

F. In addition, our worries can change our understanding of what is reality and what is not.

G. Completing these smaller tasks once at a time will make the stress more manageable and increase your chances of success.

    Does this situation seem familiar to you？Your English is progressing well, the grammar is now familiar, the reading comprehension is no problem, and you are speaking quite fluently.{#blank#}1{#/blank#}First of all, remember that you are not alone. Listening is probably the most difficult job for almost all learners of English as a foreign language. The most important thing is to listen as often as possible.

{#blank#}2{#/blank#}The Internet is really a useful tool for English students. You can download The RealPlayer from RealMedia.com.The RealPlayer allows you to use the Internet like a radio station.

    Once you have begun to listen on a regular basis, you might still be frustrated(受阻) by limited understanding.{#blank#}3{#/blank#}Here is some of the advice I give my students：

    Accept the fact that you are not going to understand everything.

    Stay relaxed when you do not understand, and try listening to the material for more times.

    Do not translate everything into your native language.

    {#blank#}4{#/blank#}Don't concentrate on details before you have understood the main ideas.

    Listen to something you enjoy.

    I remember the problems I had in understanding spoken German when I first went to Germany. In the beginning, when I didn't understand a word, I insisted on translating it in my mind. This method usually resulted in confusion.{#blank#}5{#/blank#}Firstly, translating creates a barrier between the listener and the speaker. Secondly, most people repeat themselves constantly. By remaining calm, I noticed that even if I didn't pay much attention I could usually understand what the speaker had said.

A．Then, after the first six months, I discovered two extremely important facts.

B．But listening is a problem for most of the beginners.

C．But you can't follow a native English speaker at all!

D.  However, after several weeks, I got used to the new environment in Germany.

E．So, what you need to do is to find listening resources.

F．What should you do?

G．Listen for the general idea of the conversation.

    Change is hard for many people to accept. However, it's worth keeping in mind that one part of growing as a person requires you to accept that life is constantly changing{#blank#}1{#/blank#} You need to be able to deal with these changes in a positive way.

    First of all, you should understand that change is an unavoidable part of life. Before the time comes for you to accept change, learn that it is necessary for old things to go and new things to come{#blank#}2{#/blank#}The entire history of the world and the history of human progress are decided by change and development.

    {#blank#}3{#/blank#} Even though change can have a negative effect on your life, in most cases, there is always something positive to look at. Use this as an opportunity to turn a loss or negative change into an opportunity.

    Last of all, try to understand why change upsets you so much. It's hard to change and accept it if you're unclear why it makes you so uncomfortable or unsettled{#blank#}4{#/blank#}This, as a result, might help stop some of your anxiety about change. Consider the following{#blank#}5{#/blank#} Does the change make you feel like everything you know about the world is falling apart? Does breaking up with a significant other make you feel as if you're too emotionally fragile and lacking a support system?

A. Does that bad situation appeal to you?

B. You must learn to look on the bright side as well.

C. Think about it and you might understand it finally.

D. You should turn to others for help if it is necessary.

E. Does social change give you a feeling of uncertainty?

F. You might lose our jobs, lose our loved ones, or experience other life changing things

G. Most of the time, the transition from the old to the new will bring you energy

Forgiveness

    To forgive is a virtue (美德), but do one has ever said it is easy. When someone has deeply hurt you, it can be extremely difficult to let go of your hate. However, forgiveness is possible, and it can be surprisingly beneficial to your physical and mental health. People who forgive show less sadness, anger and stress and more hopefulness, according to a recent research.

    {#blank#}1{#/blank#}Try the following steps:

    Calm yourself.{#blank#}2{#/blank#}You can take a couple of breaths and think of something that gives you pleasure: a beautiful scene in nature, or someone you love.

    Don't wait for an apology. Many times the person who hurt you does not intend to apologize. They may have wanted to hurt you or they just don't sec things the same way.{#blank#}3{#/blank#}Keep in mind that forgiveness does not necessarily mean becoming friends again with the person who upset you.

    Take the control away from your offender. Rethinking about your hurt gives power to the person who causes you pain. Instead of focusing on your mounded feelings, learn to look for the love, beauty and kindness around you.

    {#blank#}4{#/blank#}If you understand your offender, you may realize that he or she was acting out of unawareness, fear, and even love. You may want to write a letter to yourself from your offender's point of view.

    Don't forget to forgive yourself.{#blank#}5{#/blank#}But it can rob you of your self-confidence if you don't do it.

A. Why should you forgive?

B. How should you start to forgive?

C. Recognize the benefits of forgiveness.

D. Try to see things from you offender's angle.

E. For some people, forgiving themselves is the biggest challenge.

F. To make your anger die away, try a simple stress-management technique.

G. If you wait for people to apologize, you could be waiting an awfully long time.

How to Sleep Better

    If you're having trouble getting good sleep through the night (turning, waking up more than once, for example), this text will tell you what you can do to ensure a peaceful night's sleep.

    ⒈Get up on time. Changing your sleeping time by more than an hour can severely disturb (干扰) your sleep quality. {#blank#}1{#/blank#} For example, if you normally wake up at 6 am on weekdays to get to work, you might go to bed around 10 pm, because that's when you start to feel sleepy, and it's also a good time to ensure 8 hours of sleep. If, on the weekend, you sleep until 9 am, you probably won't be able to fall asleep that night until 1 am.

    ⒉{#blank#}2{#/blank#} Wait at least three hours after dinner before going to sleep. Digestion(消化) slows down while asleep, and a full stomach may interrupt(打搅) sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally disturb your sleeping patterns(模式).

    ⒊{#blank#}3{#/blank#} Exposure(暴露) to light during the time when you're supposed to be sleeping can disrupt(扰乱) your body's internal clock. Turn your light off, or use a very dim night light. {#blank#}4{#/blank#}They include windows, LED clocks, computer lights and cable boxes.

    ⒋Change your sleeping position. You may think that it's impossible to control what position you sleep in since you don't fully understand what you are doing, but it is possible and it can make a big difference. {#blank#}5{#/blank#}

A. Try to avoid all sources of light.

B. Keep the room as dark as possible.

C. Make note of unusual circumstances (状况).

D. Be mindful of what you eat or drink before bed.

E. Sleep is considered to be adequate only when there is no daytime sleepiness.

F. In other words, sudden change of sleeping time will affect your “biological(生物的) clock”.

G. If you wake up in the middle of the night, make an effort to have a comfortable position.

    Many of us tend to compare ourselves to other people. {#blank#}1{#/blank#} When you compare yourself to your friend or coworker occasionally, there's nothing wrong with it, as such a comparison helps you become better and stay motivated to reach your goals. However, if you are constantly comparing yourself to others, it's a red flag.

    If you compare yourself to a previous time in your life and you believe that your past was better than your present, it's a sure sign you unconsciously compare yourself to others. {#blank#}2{#/blank#} Focus on your present and enjoy new happy and bad moments in your life instead of past ones.

    Do you want to make more money because your friend has a higher paycheck than you? You think that your neighbors, friends, and coworkers have a better life because they can afford to buy a new car. But, are you sure that they really can afford all those things? After all, they might have lots of debts and financial problems. {#blank#}3{#/blank#}

    Probably you often say something like 'Your hair is more beautiful than mine' or 'You're so slim and I'm so plump since I can't drop those extra pounds.' You should never ever say such things. {#blank#}4{#/blank#} You are special and you are absolutely beautiful no matter your age, weight and height.

    Many of us are trying to stop comparing ourselves to others, but at the same time many of us don't even know that we have such a bad habit. {#blank#}5{#/blank#} Remember, no one is perfect. Stay grateful, love yourself and enjoy your present life.

A. When you compare, you find your strengths and weaknesses.

B. Learn how to love your body, accept yourself and love yourself.

C. People who are constantly comparing themselves to others are more likely to succeed.

D. Your past was not as good as you may think now.

E. Comparing yourself to others has its advantages and disadvantages.

F. Comparing brings insecurity and makes us miserable.

G. Moreover, money will never make you happy, remember it.