首页
登录
职称英语
How to Keep Your New Year’s Resolutions[A]About half of all Ame
How to Keep Your New Year’s Resolutions[A]About half of all Ame
游客
2024-04-26
14
管理
问题
How to Keep Your New Year’s Resolutions
[A]About half of all American adults say they are at least somewhat likely to make a New Year’s resolution this year. Their top vows: to lose weight, quit smoking and exercise more. But consider this: if hard-core addicts can break bad habits—some by moderating, not just quitting—there’s still hope for you. Whether your goal for this year is to get fit or tame your drinking, experts say there’s a lot you can learn from people who have successfully moderated their habits to help keep you off the resolution merry-go-round.
1. Don’t Kid Yourself
[B]"The most important thing is to be honest with yourself," says Howard Josepher, the president of Exponents Inc., an organization that provides support and educational services to people with substance-misuse issues. "You need to know the difference between enjoying yourself and self-medicating. It’s not that self-medicating is necessarily bad—but you should give yourself parameters. If you are adhering to them, OK. If not, you need to check yourself."
[C]Successful moderators decide in advance how much is too much—and stick to their limit, no matter what. Have a cookie a day if that’s what you’ve deemed acceptable. But if you cheat by having "just one more," know that you are only cheating yourself and worsening the problem, experts say. The point is to learn how to hold yourself accountable.
[D]For those who are concerned in particular about drinking, a free, research-based online tool called Drinker’s Checkup can help you determine whether you are drinking at unhealthy levels, and what to do if you are.
2. Quit Cold Turkey—Temporarily
[E]"Theoretically, there are very good reasons to take a break from a behavior, totally," says Reid Hester, director of research at Behavior Therapy Associates, explaining that an initial period of complete abstinence(节制)can make it easier for people to moderate behavior by eliminating the habitual, automatic aspect of the unwanted activity.
[F]Take a cue from the self-help group Moderation Management(MM), which advises problem drinkers to abstain completely for a month before attempting moderate drinking. If you can’t achieve a month of abstinence, the thinking goes, successful moderation is unlikely.[G]The best way to stay on course is frequent self-monitoring; use as many behavior-modification tools, support groups and programs as you can. In October, Hester and colleagues published a randomized controlled trial in the Journal of Substance Abuse Treatment comparing heavy drinkers who used MM’s website to help them quit with those who used the MM site plus another online tool that teaches behavior-control tactics and helps chart drinking. While both groups significantly reduced their drinking and alcohol-related problems, the group that used the additional tool had more days abstinent and drank less when they drank.
3. Do What the Buddhist Would Do
[H]Alan Marlatt, director of the Addictive Behaviors Research Center at the University of Washington, studies "mindfulness-based relapse(重新染上)prevention," which uses meditation(冥想)and other ideas from Buddhist teachings to help people break bad habits.
[I]"Between stimulus and response, there’s a space, and in that space is our power to choose our response, and in our response lies our growth and freedom," says Marlatt, quoting author and Holocaust survivor Victor Frankl. Marlatt says, "Mindfulness gets you into that space."
[J]Being mindful may involve traditional meditation, in which you sit quietly and observe your thoughts and breathing without judgment. But here, it is also used to focus awareness on thoughts and feelings that lead to unwanted behavior. Simply recognizing the triggers to relapse can help you choose not to give into them. "When there’s a fork in the road, strong desire is pulling you one way. Well, what’s the other way? You have to look down the other road and see where it takes you. Then you have a choice, instead of being on autopilot," says Marlatt.
[K]One tactic he recommends for resisting those desires is called "urge-surfing." It involves being mindful of the fact that desire is like a wave—it rises to a peak, then falls. This happens whether you yield to the urge or not, though most people mistakenly think their desire will escalate endlessly unless they give in. In fact, yielding to desire only reinforces them—resisting, in contrast, reinforces resistance. Marlatt advises watching your urge, noting its peak and "surfing" it, rather than allowing it to wipe you out.
[L]Another trick is to recognize that willpower is like a muscle—it gets stronger with appropriate use but ultimately weakens if overloaded. That’s why Hester recommends setting short-term goals that are "moderately difficult, realistic, concrete and measurable." As with weight-lifting, starting at a level that is challenging but not overwhelming can provide a sense of achievement and success—which can give you the drive to take on bigger challenges.
4. Don’t Try to Scare Yourself Straight
[M]Research shows that in the long term, the pleasure of victory is a better incentive than the agony of defeat. "Punishment is a poor motivator," says Hester. "It sets people up for failure. If all you do is punishing yourself for failure, you won’t stay motivated to change for very long."
[N]Instead, reward yourself for sticking to your limits and focus on the benefits of changing. For instance, if your goal is to drink less or lose weight, treat yourself to something you want—a new book or DVD, say—each time you successfully resist a tempting dessert or achieve a goal, like a month of abstinence. Success tends to give birth to greater success. If you do slip back into old patterns, avoid blame. "Don’t say, ’I can’t do it,’ " says Marlatt. "People make mistakes. If you keep working at it, you will get better over time. That’s what the research shows."
[N]For some people, trying to moderate bad habits is not achievable or takes more effort than abstaining altogether—as the philosopher St. Augustine put it, "Complete abstinence is easier than perfect moderation." Recognizing this by trying and failing can also be a critical step toward behavior change.
5. Get Better Friends
[O]Consciously and unconsciously, people tend to imitate . those around them. That’s why the latest research shows that things like happiness, smoking quitting and obesity can spread like an infectious disease through social networks. So surround yourself with friends who can also be role models. "Make sure that people you hang out with are people who look and act the way you would like to. Social imitation is the easiest form not only of flattery but of self-improvement," says Stanton Peele, author of Seven Tools to Beat Addiction.
[P]Social support is critical to changing all kinds of behavior. Good friends can not only help you through slip-ups but also help keep your New Year’s resolutions from taking over your life. Rather than obsessing about what you shouldn’t be doing, think about things you should, experts say. The distraction will help you curb bad habits. "Focus on your higher goals and positive activities, things that both sustain you and fill your life," says Peele. If you regularly engage in meaningful activities that give you pleasure—whether it’s visiting friends, picking up a hobby, taking a class or doing volunteer work—you’ll simply have less time to engage in the behavior that you want to reduce. [br] Mindfulness gets people into space between stimulus and response.
选项
答案
I
解析
由Mindfulness,space和between stimulus and response定位到I段。本题句子是该段第1句“在刺激与反应之间有一个空间”和最后一句“正念可使你进入那个空间”的结合。
转载请注明原文地址:https://tihaiku.com/zcyy/3571900.html
相关试题推荐
HowtoKeepYourNewYear’sResolutions[A]AbouthalfofallAme
HowtoKeepYourNewYear’sResolutions[A]AbouthalfofallAme
HowtoKeepYourNewYear’sResolutions[A]AbouthalfofallAme
HowtoKeepYourNewYear’sResolutions[A]AbouthalfofallAme
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
NewYear’sresolutionsoftenhavetodowitheatingmorehealthily,goingto
随机试题
[originaltext]M:IfoundthatlivinginJarjan,peoplewerebusier.Theyseemt
反映烟煤在干馏过程中软化熔融,形成胶质体并固化黏结的能力的是()。A.煤的反
一位扭伤后腰及左腿痛2个月的病人,未经任何治疗。在当地医院CT检查显示L4~5间
(2018年真题)在期权到期日,股票价格高于行权价格,则权证持有人最可能的选择是
在肝脏受损早期即出现活性减低的凝血因子是A.FⅡ:CB.FⅤ:CC.FⅦ:CD.
下列说法不符合控制器类设备在消防控制室内布置要求的是()。A.设备面盘后的维修距
(2019年真题)对某高层公共建筑的消防设施联动控制功能进行调试。下列调试结果中
6岁儿童,右下第一恒磨牙已经完整萌出,窝沟较深,医生决定对该牙进行封闭,操作过程
(2021年真题)2X20年1月1日,甲公司取得专门借款4000万元用于当日开工
主要起改善混凝土坍落度性能作用的外加剂是()A.减水剂 B.引气剂 C.缓凝
最新回复
(
0
)