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. |
William Butler Yeats, a most famous Irish writer, was born in Dublin on June 13, 1865. His childhood lacked the harmony that was typical of a happy family. Later, Yeats shocked his family by saying that he remembered "little of childhood but its pain". In fact, he inherited (继承) excellent taste in art from his family — both his father and his brother were painters. But he finally settled on literature, particularly drama and poetry.
Yeats had strong faith in the coming of new artistic movements. He set himself the fresh task in founding an Irish national theatre in the late 1890s. His early theatrical experiments, however, were not received favorably at the beginning. He didn't lose heart, and finally enjoyed success in his poetical drama.
Compared with his dramatic works, Yeats's poems attract much admiring notice. The subject matter includes love, nature, history, time and aging. Though Yeats generally relied on very traditional forms, he brought modern sensibility to them. As his literary life progressed, his poetry grew finer and richer, which led him to worldwide recognition.
He had not enjoyed a major public life since winning the Nobel Prize in 1923. Yet, he continued writing almost to the end of his life. Had Yeats stopped writing at age 40, he would probably now be valued as a minor poet, for there is no other example in literary history of a poet who produces his greatest works between the ages of 50 and 75. After Yeats's Death in 1939, W. H. Auden wrote, among others, the following lines:
Earth, receive an honoured guest:
William Yeats is laid to rest.
Let the Irish vessel (船) lie
Emptied of its poetry.Which of the following can describe Yeats's family?
| A．It filled Yeats's childhood with laughter. |
| B．It was shocked by Yeats's choice. |
| C．It was a typically wealthy family. |
| D．It had an artistic atmosphere. |
According to the passage, what do we know about Yeats's life?
| A．Yeats founded the first Irish theater. |
| B．Yeats stuck to modern forms in his poetry. |
| C．Yeats began to produce his best works from the 1910s. |
| D．Yeats was not favored by the public until the 1923 Noble Prize. |
What kind of feeling is expressed in W. H. Auden's lines?
| A．Envy | B．Sympathy | C．Emptiness | D．Admiration |
What is the passage mainly about?
| A．Yeats's literary achievements | B．Yeats's historical influence |
| C．Yeats's artistic ambition | D．Yeats's national honor |
Some years ago, a Miami woman walking through an office building noticed two men standing together．Several minutes after her leaving, the men murdered a person working in the building．The police determined that the woman was the only witness and could possibly describe them．However, her memory of the men proved disappointingly unclear．Several days later, psychologist Ronald Fisher was brought in to obtain a more complete account from the woman．His interview produced a breakthrough—the woman reported a clear picture of one of the suspects．The important information enabled the police to arrest the suspect and close the case．
The police asked Fisher for help because of his rich knowledge in cognitive(认知) interview, a kind of memory - rebuilding process．Memory researchers have found that people trying to remember a past event often only recall part of the relevant information．Human memory is selective and it is often distorted by stress．But a person's accurate recall of an event or understanding of a question can be improved using specific interviewing techniques．The "cognitive interview" was developed in the late 1990s．It encourages the witness to take an active role in recalling information rather than giving answers only to someone else's questions．The witness first describes what happened in his or her own words, with no interviewer interruptions．The interviewer then goes further with specific techniques, such as having the witness tell the details of what happened from different perspectives （角度） ．
The cognitive interview focuses on guiding witnesses through four general recalling techniques: thinking about physical surroundings and personal feelings that existed at the time of past events; reporting everything that connects to mind about those events, no matter how broken it is retelling events in a variety of time orders, such as from beginning to end, end to beginning, forward or backward; and adopting different perspectives while recalling events．
Experiments with police detectives trained in this demanding interview method find that they obtain nearly 50% more information from witnesses than before training, while error rates remain about the same．It is proved that cognitive interviews are quite important tools in improving the accuracy and completeness of witness testimony （证词）．The purpose of the passage is to _____．
| A．give an account of a murder case. |
| B．introduce an idea of cognitive interview. |
| C．prove Fisher was an expert in cognitive interview. |
| D．help a witness to recall information in a cognitive interview. |
What is required to recall in a cognitive interview for a witness?
| A．The exact time at which a murder took place． |
| B．The information about the event in the time order． |
| C．The important things that come to his or her mind． |
| D．The surroundings and feelings at the time of the event． |
The key point in a cognitive interview is that.
| A．the witness is encouraged to take part in recalling information. |
| B．the interviewer should interrupt the witness from time to time. |
| C．the interview should take place outside the police station. |
| D．the witness should recall details at the scene of the event. |
The underlined word "distorted" in the passage probably means " ____
| A．arranged | B．balanced | C．changed | D．examined |
Blind photography sounds strange．But a striking exhibition of photographs in California argues that it develops as a result of the contemporary art．The show "Sight Unseen", at the California Museum of Photography until Aug．29, includes everything: underwater scenes, landscapes, abstracts and everything else you might expect from a "sighted" photographer．
How do the blind take their photographs? Some rely on assistants to set up and then describe the shots （镜头） , and others just point and shoot in the right place．"Just like any good artists," says McCulloh．"They have their unique ways of operating．" One participating photographer is Pete Eckert, an artist with multiple degrees in design and sculpture who only turned to photography after losing his vision in the mid-1990s．He opens the shutter （快门） on his camera and then uses flashlights, lights, and candles to paint his scene on film．A former fashion photographer in Chicago, Weston, lost his vision due to AIDS in 1996 and focuses on images of destruction and disability．His photos are also a star of the show．
What do gallery-goers say? "I was very impressed by it．The technique and experience was amazingly different," says John Hesketh, a printmaker in Anaheim．"You never have a sense of feeling sorry for these people because they've worked very hard to prove their value．"
Beyond the praise, however, the exhibition also makes a great example for disabled people everywhere．That point was explained in early May during a discussion on the TV show．At the very end of the talk, one attendee expressed his opinion．"This exhibition is extraordinary and revolutionary for many reasons．I think that by being an artist with a disability, you are continuing the work of those people who fought for basic civil rights to gain access and to have a voice．In that way, it's so wonderful that your photographs say it all．"From the passage we know that some blind people take photos by.
| A．describing the things to their assistants. |
| B．holding the camera and shooting randomly. |
| C．opening the shutter with the help of others. |
| D．using special equipment designed for them. |
We can learn from the passage that blind photographers ______.
| A．were not born blind. |
| B．do jobs related to art. |
| C．focus on different subjects. |
| D．like photos of destruction. |
What is people's reaction to the blind photography show?
| A．They admire the blind photographers' hard work． |
| B．They feel really sorry for those blind photographers． |
| C．They think some have good techniques while others not． |
| D．They can understand the real meaning of each photograph． |
The significance of the exhibition lies in the fact that ______．
| A．the California Museum of Photography receives praises for holding the show. |
| B．the public have a chance to know what the blind people are concerned about. |
| C．the blind photographers have a good place to show their works. |
| D．the exhibition can be very inspiring to the blind in the world. |
People living in the UK take quite a few holidays abroad and in this country each year．Choices made about where to go, how to get there and what to do while there can either benefit or harm the environment．
While on holiday
Many of the things you can do to the greener on holiday will be the same things you can do at home—but there are also some extra things too, like avoiding gifts made from endangered plants and animals．Here are some suggestions:
●Making the most of locally produced food and drink, and local activities and attractions will support people in the area you are visiting and reduce the need for further environmental influence from transport;
●Switching off any air conditioning, heating and lights will help reduce climate change effect;
●Save water—some countries suffer from water shortages and saving water can help avoid damage to our natural habitats （栖息地）.
Endangered species （物种）
Some gifts and foods available in some countries can be made from endangered plants or animals．Check before you buy, but if you doubt, avoid animal and plant gifts．More details of the types of products to avoid and illegal trade hotspots can be found on the Souvenir Alert web page．
Making a positive contribution to the place you are visiting
There are ways in which your holiday can help support local people and the environment:
●There are many opportunities to volunteer and help with projects that conserve and improve natural habitats;
●When you are away, or if you are looking for somewhere to visit, you can support projects or attractions which protect wildlife, such as nature reserves and conservation projects．According to the passage, we can __ to help reduce climate change effect.
| A．make good use of water |
| B．buy local food and drink |
| C．save electricity |
| D．go around on foot |
We should check the gifts and foods before buying because ______．
| A．sometimes they are of poor quality. |
| B．they may not be typical local products. |
| C．some of them will do harm to our health. |
| D．they may be made from endangered animals or plants. |
We can infer from the passage that ____．
| A．it is not easy for people to travel abroad. |
| B．not everyone can tell an illegal souvenir. |
| C．green holidays have been accepted by people. |
| D．volunteer work is a must for protecting natural habitats. |
The passage is mainly about.
| A．travel dos and don'ts. |
| B．the harm done to the environment. |
| C．greener choices for holiday. |
| D．tips on protecting endangered species. |
Before I started school, people felt that 1 was not going to be successful．At the age of four I started speech lessons because basically I could not speak well enough for anyone to understand me．The story goes downhill from here．
The first grade was a struggle．I not only had difficulty speaking, but also felt nervous about the fact that I was expected to learn to read and I just couldn't do it．The second grade was not much better．I still struggled with the inability to read．It was in the third grade that the school district built a new school close to my home．I remember going there with my parents and helping to get the school ready so that we could move to the new one．However, things were still not much better as far as my schooling was concerned and did not get better for the next two years．
It was in the fifth grade．Mrs．Wakefield was my teacher, and if ever there was a teacher that deserved a gold star, it was her．She did not make me feel defeated．On the contrary, she did her best to let me know that I could be whatever I wanted to be．And that is just what I did．
For the past 22 years, I have been a fifth grade teacher．Because of Mrs．Wakefield's influence on my life, I am now encouraging students who have had difficulties in their lives to believe that they can overcome any difficulty and become someone．I have won numerous awards up to now, such as Teacher of the Year．I owe it all to one fifth grade teacher who believed in me and challenged me to be all that I could be．The writer ______ when he was in the third grade．
| A．did better in reading | B．began speech lessons |
| C．went to a new school | D．received a high award |
We can learn from the passage that the writer ______．
| A．is a very successful teacher now |
| B．thinks teaching is a challenging job |
| C．has solved problems with his own effort |
| D．works in the same school with Mrs．Wakefield |
What is the writer's purpose in writing the passage?
| A．To express his devotion to his work． |
| B．To show his respect to a special teacher． |
| C．To share his teaching experience with us． |
| D．To tell us his story of overcoming difficulties． |