The ninth week of SEAL(Sea, Air, Land) training is referred to as Hell Week. It is six days of no sleep, physical and mental suffering and one special day at the Mud Flats (泥沼）where you will sink into the mud.

    It is on Wednesday of Hell Week that we came down to the mud flats and spend the next 15 hours trying to survive the freezing-cold mud, the cold wind and the strong pressure from the instructors to give up.

    As the sun began to set that Wednesday evening, my training class, having broken some of the rules, was ordered into the mud. We sank into the mud until only our heads could be seen. The instructors told us we could leave the mud if only five men would give up—just five men and we could get out of the cold.

    Looking around the mud flat, it was clear that some of us were about to give up. It was still over eight hours till the sun came up--eight more hours of coldness. Our cries were so loud that it was hard to hear anything. And then, one voice began to fly through the night--one voice raised in song.

    The song sounded terrible, but it was sung with great power. One voice became two, and two became three, and before long everyone in the class was singing.

    We knew that if one man could rise above the suffering then others could as well. The instructors warned us of more time in the mud if we kept up the singing—but the singing went on and on. And somehow, the mud seemed a little warmer, the wind a little weaker and the morning not so far away.

    If I have learned anything in my time traveling the world, it is the power of hope. The power can change the world by giving people hope.

    So, if you want to change the world, start singing when you're up to your neck in mud.

    In January, 2016, Harry Styles made a bold decision. He left the popular boy band One Direction and went solo (单飞). Now he is making his own voice heard. The 23-year-old British singer released his first solo single called Sign of the Times. His self-titled album (个人同名专辑) is coming out on May 12.

    Going solo is a journey for him to find his identity (身份). Though at the time, he was uncertain about his future, he kept a word in his mind - “honesty”. “I didn't want to write ‘stories',” he told Rolling Stone. “I wanted to write my stories, things that happened to me. The number-one thing was I wanted to be honest. I hadn't done that before.”

    He is indeed full of stories since beginning his solo career. Last fall, he spent two months recording on a remote island in Jamaica (牙买加).Along with some musicians, he filled a two-floor house with instruments. They hung out at the bar that looked like a tree house. Many mornings began with a swim in the river down the hill. They watched many romantic comedies. Styles always held a black notebook and looked like a college student who was studying, Rolling Stone reported.

    His coming album is about rock music. In fact, he grew up with it. His father Desmond was a rock music fan. When Styles was very young, he danced to The Dark Side of the Moon, a classic song by British rock band Pink Floyd. “I couldn't really get it. But I just remember (thinking that) this is really cool.”

    Harry said, “At the very beginning, all I wanted was to be the granddad with the best stories.” Surely, now he is on the right track (轨道).

    September is an exciting month in every college freshman's life. For many, it's the first time that they've left home to live in a new environment. But after the hustle and bustle（喧嚣）of a few weeks, excitement gives way to a less enjoyable emotion— homesickness.

    Homesickness manifests（显露）itself in many ways. You may miss mum's cooking, your pets, or even your old bed. All this becomes a fond memory of the past. Homesickness can be a bitter feeling for many students, especially when faced with the challenges of settling into an unfamiliar environment.

    But remember, you're not alone. According to a recent BBC article, 70 percent of British college students experience homesickness. In this increasingly globalized world in which people migrate to faraway places for a relationship, education or work, homesickness is a feeling shared by many adults.

    Homesickness can have similar symptoms to depression and in extreme cases it can develop into a panic attack. As for the term, homesickness or nostalgia wasn't invented until the 17th century. It was considered a disorder by a Swiss physician, who attributed soldiers' mental and physical discomfort to their longing to return home, “nostos” from Greek, and the accompanying pain, “algos”.

    Studies in recent years, however, have shown that nostalgia may have some benefits to our mental health. After a decade of surveys and researches, Constantine Sedikides, a US social psychologist, found that nostalgia is what makes us human. He explains that nostalgia can resist loneliness, boredom and anxiety. Therefore, it's necessary for college students to learn some ways to overcome the uncomfortable feeling.

    Giving generously and receiving gratefully make it easier to live happily with others. Yet, why do we have such difficulty accomplishing these things in our relationships? I think people refuse to be generous with others because they fear being used.

    For example, my husband and I have family members who only contact us when they need money. We usually accept their requests, but we rarely receive a “thank you”. Most people would say that my husband and I are being used. But when we give, we shouldn't be giving for the purpose of getting gratitude. Rather, we should be giving because it's a good thing to do.

    Everything that we have, from our ability to wake up each morning to the money in our bank account, is a gift from the world. In return, the world asks us to use these gifts to help others, either by giving them our time or our resources. The good news is that when we live our lives being nice to others, our lives run more smoothly.

    If you're generous, yes, some people will use you. But if you practice being generous, most of your relationships will improve. And at the same time, we should remember to receive gratefully. I truly believe that you cannot say “thank you” enough.

    So often we get lazy about expressing gratitude. Parents can feel unappreciated by their children, and teachers can feel unappreciated by their students. Just because a task is part of someone's job description doesn't mean that you shouldn't thank them for it.

    Words of appreciation make others feel good about themselves like nothing else. It's good for us to say “thank you” because we often need to tell ourselves how lucky we are.

    If you are looking for a way to improve your life, I can give you one: Give generously and receive gratefully.

    Binge-watching is when a person watches more than one episode of a show in quick succession（一连串,连续）". With developments in the speed and connectivity of the internet, increases in technology and the rise of on-demand entertainment companies, people can now have their favorite shows streamed directly to their television at their convenience.

    This behavior is nothing new. In fact, " binge-watching" has been officially listed in dictionaries since 2015. The entertainment companies recognize this behavior and many take steps to encourage it. Often, instead of releasing each episode on a week-by-week basis, an entire series will become available concurrently. Once the episode finishes many platforms will display pop-ups with "you might like suggestions, or will automatically play the next episode".

    However, recent research suggests that out of the more than half of British adults who watch more than one episode of a show back-to-back, almost a third have admitted missing sleep or becoming tired as a result; and one quarter have neglected their household chores. Next we'll be missing work!

    Bingeing has other connections-binge eating, binge drinking and binge smoking. All of them are often associated with a lack of control and a possible route to addiction. Lindsey Fussell, consumer group director, said： "The days of waiting a week for the next episode are largely gone, with people finding it hard to resist watching multiple episodes around the house or on the move." If people find binge-watching hard to resist, coupled with the fact that it has shown to lead to negligence in many, are we witnessing the birth of a new type of addiction？

    The countless of information and entertainment that television and online media can bring us is, many would say, a good thing. However, when the activity begins to bleed into other areas, causing us to stop functioning then it becomes a problem. So, what's the answer？ Moderation! Neither a tiny amount, nor too much. After all, as the old proverb says, "A little of what you fancy does you good."

    I was 16 when my father finally decided he would send me to wilderness camp for several months. He had threatened to do it many times before, but my mother had always managed to prevent him from doing so. This ti me he insisted on doing it.

    The latest incident was the last straw. Impulsively (冲动地), I had pushed Mr. Ford, my math teacher, down a flight of steps at school. He broke his arm in two places. Anyway, he had agreed not to accuse me as a favor to my dad, who was in the middle of a tight race for sheriff (执法官) in our town. But my reckless behavior had my dad's closest advisor talking.

    "John, he's your son and he's a kid, but he is dragging you down," I heard Jake Hutch tell my dad through his closed office door the night after I pushed Mr. Ford. "If you can't make your son obey the rules, how can you make the law obeyed in this town?"

    So, off to Pisgah National Forest I went. I imagined hours of untold abuse at the hands of some strong sergeants (军士). I was determined not to be broken. I was who I was,

    Nearly every day for six months, a small group of other troubled teens and I carried our 30-pound backpacks on a difficult journey covering about 10 miles. We hiked in a rough wilderness that seemed untouched by civilization.

    Our sergeants were firm but kind, not frightening as I had imagined. We learned how to make a fire without matches and create a shelter with branches and grass. We learned which plants were safe to eat out in the wild. I felt myself change. I was calm and often reflective. My old, impulsive self was gone.

    One morning, six months later, my dad came to pick me up. I ran to hug him and saw happiness and love in his eyes.

    "So what's it like being sheriff?" I asked on the ride home.

    "I lost the race, Danny," he said.

    "I'm sorry, Dad." I knew my behavior probably had a lot to do with the defeat.

    Dad squeezed my shoulder and brought me close. "As long as I don't ever lose you, I'm okay."