Work-life balance: Ways to restore harmony and reduce stress
Finding work-life balance in today’s frenetically paced world is no simple task.
Spend more time at work than at home, and you miss out on a rewarding personal life. Then again, when you face challenges in your personal life, such as caring for an aging parent or coping with marital problems, concentrating on your job can be difficult.
Whether the problem is too much focus on work or too little, when your work life and your personal life feel out of balance, stress — along with its harmful effects — is the result.
The good news is that you can take control of your work-life balance — and give yourself the time to do the things that are most important to you. The first step is to recognize how the world of work has changed. Then you can evaluate your relationship to work and apply some specific strategies for striking a healthier balance.
How work invades your personal life
There was a time when employees showed up for work Monday through Friday and worked eight- to nine-hour days. The boundaries between work and home were fairly clear then. But the world has changed and, unfortunately, the boundaries have blurred for many workers. Here’s why:
●Global economy. As more skilled workers enter the global labor market and companies outsource or move more jobs to reduce labor costs, people feel pressured to work longer and produce more just to protect their jobs.
●International business. Work continues around the world 24 hours a day for some people. If you work in an international organization, you might be on call around the clock for troubleshooting or consulting.
●Advanced communication technology. Many people now have the ability to work anywhere — from their home, from their car and even on vacation. And some managers expect this.
●Longer hours. Employers commonly ask employees to work longer hours than they’re scheduled. Often, overtime is mandatory. If you hope to move up the career ladder, you may find yourself regularly working more than 40 hours a week to achieve and exceed expectations.
●Changes in family roles. Today’s married worker is typically part of a dual-career couple, which makes it difficult to find time to meet commitments to family, friends and community.
Married to your work
It can be tempting to rack up the hours at work — especially if you’re trying to earn a promotion or some extra money for a child’s education or a dream vacation. For others, working more hours feels necessary in order to manage the workload.
But if you’re spending most of your time at work, your home life will likely pay the price. Consider the pros and cons of working extra hours on your work-life balance:
●Fatigue. Your ability to think and your eye-hand coordination decrease when you’re tired. This means you’re less productive and may make more mistakes. These mistakes can lead to injury or rework and negatively impact your professional reputation.
●Family. You may miss out on important events, such as your child’s first bike ride, your father’s 60th birthday or your high-school reunion. Missing out on important milestones may harm relationships with your loved ones.
●Friends. Trusted friends are a key part of your support system. But if you’re spending time at the office instead of with them, you’ll find it difficult to nurture those friendships.
●Expectations. If you regularly work extra hours, you may be given more responsibility. This could create a never-ending and increasing cycle, causing more concerns and challenges.
Sometimes working overtime is important. If you work for a company that requires mandatory overtime, you won’t be able to avoid it, but you can learn to manage it. Most importantly, say no when you’re too tired, when it’s affecting your health or when you have crucial family obligations.
Striking the best work-life balance
For most people, juggling the demands of career and personal life is an ongoing challenge. With so many demands on your time — from overtime to family obligations — it can feel difficult to strike this balance. The goal is to make time for the activities that are the most important to you.
Here are some ideas to help you find the balance that’s best for you:
●Learn to say no. Whether it’s a co-worker asking you to spearhead an extra project or your child’s teacher asking you to manage the class play, remember that it’s OK to respectfully say no. When you quit doing the things you only do out of guilt or a false sense of obligation, you’ll make more room in your life for the activities that are meaningful to you and bring you joy.
●Leave work at work. Make a conscious decision to separate work time from personal time. When with your family, for instance, turn off your cell phone and put away your laptop computer.
●Manage your time. Organize household tasks efficiently. Do one or two loads of laundry every day, rather than saving it all for your day off. A weekly family calendar of important dates and a daily list of to-dos will help you avoid deadline panic. If your employer offers a course in time management, sign up for it.
●Get enough sleep. There’s nothing as stressful and potentially dangerous as working when you’re sleep-deprived. Not only is your productivity affected, but also you can make costly mistakes. You may then have to work even more hours to make up for these mistakes.
●Communicate clearly. Limit time-consuming misunderstandings by communicating clearly and listening carefully. Take notes if necessary.
●Nurture yourself. Set aside time each day for an activity that you enjoy, such as walking, working out or listening to music.
●Set aside one night each week for recreation. Take the phone off the hook, power down the computer and turn off the TV. Discover activities you can do with your partner, family or friends, such as playing golf, fishing or canoeing. Making time for activities you enjoy will rejuvenate you.
Remember, striking a work-life balance isn’t a one-shot deal. Creating balance in your life is a continuous process. Balance doesn’t mean doing everything. Examine your priorities and set boundaries. Be firm in what you can and cannot do. Only you can restore harmony to your lifestyle.What will happen if you’re spending most of your time at work?
| A．You might lose all your friends. |
| B．You will lose both health and wealth. |
| C．You perhaps be given more responsibility. |
| D．You may be misunderstood by your loved ones. |
According to the passage, you’d better say no to mandatory overtime when ___________.
| A．you get bored with the work |
| B．you are not interested in the work |
| C．you can’t get additional allowance |
| D．you have crucial family obligations |
What does the underlined sentence mean?
| A．To do things people ask you to do can bring you a lot of joy. |
| B．You should do the things people ask you to do without feeling guilty. |
| C．You shouldn’t do the things people ask you to do if you don’t want to. |
| D．To do things for yourself is more meaningful than to do things for others. |
What will not happen if you don’t get enough sleep?
| A．You can make costly mistakes. |
| B．You will have low productivity. |
| C．You will feel stressed while working. |
| D．You will have no sense of exhaustion. |
What does the real balance mean according to the author?
| A．Being firm that working overtime will strike a work-life balance. |
| B．Examining priorities and deciding what is the most important to you. |
| C．Trying to carrying out everything you want to do whether you can do it or not. |
| D．Being cautious when saying no to somebody in a bid to maintain fine relationships. |
There are two kinds of physical activity which require special training. The first demands exact careful movements of the muscles. This kind of activity must be strictly controlled because even a slight movement in the wrong direction will lead a mistake. To type quickly, for example, a person needs training; the slightest movement of a finger in the wrong direction may cause a spelling mistake. A dancer who has to dance on the point of her shoes or turn around on one foot must be trained for a long period of time before she can sense her own center and balance herself. You may have seen a girl walking on a rope across an empty space, which, too, requires a lot of practice.
The second kind of physical activity needs greater strength or extra effort. Most of us get tired if we try to run half a mile without stopping, but a specially-trained person can do this without much effort. Three years ago, some scientists carried out experiments, which produced meaningful and unexpected results. They wanted to find out whether a certain amount of physical exercise would injure those suffering from heart problems. They selected some male patients and trained them in continuous bicycle riding. They were surprised to find that the harmful effect of given amount of physical effort was actually less on the hearts of these trained patients than on those of the patients who were not similarly trained. This is important because it shows that regular physical exercise enables us to make better use of the oxygen we breathe in and that this training, in fact, reduces the amount of work our hearts do. Many tasks which are hard for untrained people are not hard at all for trained people.The first kind of physical activity must be strictly controlled because _________.
| A．a mistake in the wrong direction is dangerous to the fingers |
| B．a wrong movement in a direction will cause no mistakes |
| C．a movement in the wrong direction will cause a mistake |
| D．a slight movement of a finger will lead to a mistake |
What must a dancer do before she can balance herself?
| A．She must dance on the point of her shoes. |
| B．She must receive long-time training. |
| C．She must turn around on one foot. |
| D．She must perform again and again. |
The experiments done by some scientists showed that ________.
| A．some male patients were asked to ride bicycles regularly in the experiments |
| B．the physical exercise had more harmful effect on the hearts of the untrained patients |
| C．the physical exercise was harmless to the male patients with heart trouble |
| D．the physical exercise could be helpful for the patients to take in more oxygen |
What would be the best title for this text?
| A．Training Our Bodies | B．Physical Activities |
| C．Movement Training | D．Extra Body Effort |
“The first and best of victories is for a man to conquer himself; to be conquered by himself is, of all things, the most shameful,” says Plato. Self-control is at the root of all the advantages. Let a man give in to his impulses(冲动) and feelings, and from that moment he gives up his moral(道德) freedom.
A single angry word has lost many friends. When Socrates found in himself any temper or anger, he would check it by speaking low in order to control himself. If you are conscious of being angry, keep your mouth shut so that you can hold back rising anger. Many a person has dropped dead in great anger. Fits of anger bring fits of disease. “Whoever the gods would destroy they first make them mad.” “Keep cool,” says Webster, “anger is not argument.” “Be calm in arguing,” says George Herbert, “for fierceness(狂怒) makes error a fault.”
To be angry with a weak man is to prove that you are not strong yourself. “Anger,” says Pythagoras, “brings with folly and ends with regret.” You must measure the strength of a man by the power of the feelings he conquers, not by the power of those which conquer him.
Self-control is man’s last and greatest victory.
If a man lacks self-control he seems to lack everything. Without it he can have no patience, no power to govern himself; he can have no self-confidence, for he will always be controlled by his strongest feeling. If he lacks self-control, the very backbone and nerve of character are lacking also.
1. What’s the main idea of the passage?
A. The importance of self- control. B. How to conquer oneself?
C. The relation between a man’s moral freedom and his feelings.
D. A man should keep cool.
2. What’s the meaning of “whoever the gods would destroy they first make them mad”?
A. If you are mad, the gods will kill you.
B. If you lose your temper first, gods will kill you first.
C. If you can’t control yourself, you will be crazy.
D. If the gods want to kill you, they will make you mad first.
3. Which of the following is NOT true, according to passage?
A. The first and best of victories is for a man to conquer himself.
B. You will make a small mistake serious if you don’t keep cool.
C. You must measure a man’s strength by the power of the feelings which conquer him.
D. Anger brings with folly and ends with regret.
4. Which of the following can’t help you avoid anger, according to the passage?
A. Be calm in arguing. B. Check your temper or anger by speaking low.
C. Keep your mouth shut. D. Try to make the other angry first.
Cyber Cafe computer centers are found in many cities around the world. Now, a few American high schools are opening these centers. For example, high school in the state of Maryland began operating a Cyber Cafe last March. All students at Bethesde-Chevy Chase High School in Bethesda can use the Cyber Cafe. But school officials say I especially helps students who have no computer or cannot use the Internet at home.
The officials say thirteen percent of the students at the school are from poor families. Many student have arrived in the United States from poor families. Many students have arrived in the United States from other countries only recently. Students in the school’s program for learning English speak twenty-three other languages.
The idea for a Cyber Cafe at Bethesda-Chevy Chase High School began three years ago. A that time, officials were planning o restore the school building. Parents interested in technology proposed a Cyber Cafe.
They wanted this center even though schools in the area had suffered budget cuts. The community wanted to help. It wanted all students to have the best chances to learn.
Officials in the area supported the idea. So did an organization called the Bethesda-Chevy Chase High School Educational Foundation. The foundation includes parents, teachers, former students, and business, community and other leaders.
Over two years, the foundation collected money for a Cyber Cafe and other new computers. It received more than one hundred seventy thousand dollars. The Café now has sixteen computer, a printer and a device called a scanner . School official Ann Hengerer (HEN-grr-er) says students use the Internet to complete research. They also write homework and required papers on the computers. In addition, they can send and receive electronic mails. That is especially helpful for the many students who have family members in other nations.
The Cyber Cafe also serves a social purpose. Visitors can stop by for a drink of coffee, tee or hot chocolate. On Long Island, in School has six computers in is Cyber Cafe. One student at the school says students can start their homework even before they leave school. What is mainly discussed in the passage?
Cyber Cafe computer centers in many cities around the world
High school Cyber Cafe
Cyber Cafe at Bethesda-Chevy Chase High School
Cyber Cafe at Walter G. 0’Connell Copiague High SchoolWho can use the Cyber Cafe?
Only the students from poor families
All the students at Bethesda-Chevy Chase High school
Only the students from other countries
Only the students who have no computer or cannon use the Internet at home Which of the following is NOT true according to the passage?
Parents interested in technology proposed a Cyber Cafe.
The community wanted all students to have the best chances to learn.
Officials in the area supported the idea.
The foundation didn’t support the idea until two years later. This passage may be adapted from a column entitled _________.
| A．Education Report | B．In the News | C．Development Report | D．Science Report |
“The first and best of victories is for a man to conquer himself; to be conquered by himself is, of all things, the most shameful,” says Plato. Self-control is at the root of all the advantages. Let a man give in to his impulses and feelings, and from that moment he gives up his moral freedom.
A single angry word has lost many a friend. When Socrates found in himself any temper or anger, he would check it by speaking low in order to control himself. If you are conscious of being angry, keep your mouth shut so that you can hold back rising anger. Many a person has dropped dead in great anger. Fits of anger bring fits of disease “Whom the gods would destroy they first make mad.” “Keep cool,” says George Herbert, “for fierceness makes error a fault.”
To be angry with a weak man is to prove that you are not strong your self. “Anger,” says Pythagoras, “bring with folly and ends with regret.” You must measure the strength of a man by the power of the feelings he conquers, not by the power of those which conquer him.
Self-control is man’s last greatest victory.
If a man lacks self-control he seems to lack everything. Without it he can have no patience, no power to govern himself; he can have no self-confidence, for he will always be controlled by his strongest feeling. If he lacks self-control, the very backbone and nerve of character are lacking also. What does the reader learn from the first paragraph ?
The greatest victory for a man is to conquer everything except himself.
One’s moral freedom is based on the control of himself.
To control oneself is the most difficult in one’s life.
If a person is too stubborn, he will feel most shameful. What is the correct interpretation of “Whom the gods would destroy they first make mad”?
If the gods want to kill you, they make you crazy first.
If you always lose your temper, you will soon be finished.
If you cannot control yourself, you will become crazy.
If you are mad, you will be punished by the gods. If a man lacks self-control, he lacks all of the following EXCEPT _________.
the very backbone and nerve of character
the patience and power to control himself
strong feelings
self-confidence The author’s main purpose in writing this article is to ___________.
explain that self-control is the key to success
teach people how to control everything in order to make a great success
distinguish all kinds of self-control and suggest ways for keeping it
advise people not to lose temper so as to make and keep more friends
Every afternoon hundreds of thousands of youth fill Internet cafes, switch on a game console (游戏机), or otherwise sit down to enter fantasy worlds. I’m talking about video games. These games can be fun and exciting, but we need to look out when this pastime becomes an addiction.
Games are often quite exciting and dramatic, but they generally aren’t very intellectual. We don’t learn as much from them as we would only reading a book. Spending too much time playing them can take away our study time. We need to remember that we are students first. Nothing should ever get in the way of proper studying.
Video games can also be a bad effect on younger children who may be watching. Many video games are violent and the object in most of them is to kill the other player(s). This does not send the right message to the children who need to be told that violence is not acceptable and need to be taught how to deal with situations maturely. Even if we do need to sit down and play a violent video game, we need to make sure that it is not affect the younger people around us.
Playing a computer game in our spare time is not a bad thing. Games can be a great way to relax after studying, to connect to our friends, or just to help our creativity. However, games should not become the focus of our life. We need to make sure that laying games never interferes with our studies and that we aren’t thinking about them all day. If we ever find ourselves playing them too much, we need to break the addiction. If that happens, we need to step away from the computer or television screen and learn to spend our time more productively. The writer mainly tells the readers __________.
to play computer games every afternoon
not to play computer games too much
not to affect other people while playing games
to spend more time studying The writer thinks about computer games all of the following except _________.
| A．exciting | B．dramatic | C．intellectual | D．violent |
Computer games may have bad effect on younger children because __________.
these children often stay in Internet cafes all day long
children often forget to do their lessons
computer games are often violent
children don’t have enough money to play computer games The writer advises computer game players ________.
not to affect younger people around
not to play violent games
never to enter Internet cafes
to teach younger children how to play computer games