D. V. Subanova Nizomiy nomidagi tdpu "Ingliz tili nazariyasi va o’qitish metodikasi" kafedrasi V b dotsenti

TASK 1. TRANSLATE THE PASSAGE INTO YOUR NATIVE LANGUAGE AND GIVE A TITLE.
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The new year is traditionally a time when people reflect on the past year and make plans for the future. It provides a perfect opportunity to make meaningful changes which can improve our mental health – or “detoxify the mind”, as some describe it. This process can help us to draw a line under the difficulties faced in the previous year and start the new year afresh. The central idea behind detoxifying the mind is to actively challenge the negative thoughts - or “cognitions” that build up and affect the way we view ourselves and our lives. It encourages people to look back and learn from their experiences and then move forward in their lives.
Some people are more susceptible to viewing things in a negative way than others, but everyone can benefit from taking steps to free themselves of the past hurts and worries that continue to live with them. Remember that it’s normal to be upset sometimes and to have difficulty with aspects of your life. But normal troubles become toxic when they dominate your thoughts, preventing you from making the most of the opportunities you are presented with.
There are several steps individuals can take to help themselves. One way is to look back over the past year and write down the things that happened that were troublesome or upsetting, the events that caused you adversity. Try to recall the worries you had. Look at the list. Rather than focusing on the negative aspects of the problems, how did you cope with them? What could you have done differently and what did you do that was good? When there were problems, or you found it difficult to deal with something, what ways could you have reframed the situation to make it easier to deal with?
There are bound to be some events that were out of your control, but what is central to this method is developing the understanding that there are helpful and unhelpful ways to react to most situations. How you choose to react to adversity is what is important - much more than what actually happened. Now make a list of all the things that went well for you last year. Don’t just rely on your memory, particularly if you’ve had a difficult year, as you will fail to recall many good events. Systematically look back over diaries or calendars. Note down achievements, things you did that you enjoyed, that made you happy and brought happiness to others around you. Accept that some things were difficult, but admit that there were good times too. Try to learn from the difficulties and how you coped with them, rather than letting them cast a shadow over the next year.
Make your New Year’s resolution something positive - aim to start or do something new, rather than give something up. I’m a great fan of volunteering. It can provide structure, as well as getting you out of the house to meet new people. It also challenges you in unexpected and different ways and can give you a tremendous sense of self-worth. Learn something new and boost your confidence by showing yourself what you are capable of achieving when you put your mind to it. Remember that looking after your physical health will have a direct impact on your mental health. Eating well and exercising are important but so is avoiding alcohol, which is a depressant, particularly if you are prone to low moods. In the short term, alcohol may well provide respite from negative feelings, but in the long term, it only makes them worse.
People often have emotional baggage which impacts on their day-to-day functioning, but which they can do little about because it’s in the past. A difficult childhood or resentment over the way a relationship ended, for example, can easily become something that defines someone, rather than being just a difficult or upsetting episode that they can move on from. If you find yourself bogged down by negative thoughts and emotions and battle with low mood, remember that depression is a treatable condition and is not your fault. Ask for help - this isn’t being weak; it’s taking a positive step to taking back control of your life. Your GP can help by referring you for talking therapy, such as cognitive behavioural therapy (CBT). There are a number of good books available which can help reframe the way you think about situations and help you tackle problems. Mind Over
Mood: Change How You Feel by Changing the Way You Think, by Christine Padesky and Dennis Greenberger, is an excellent and very popular self-help manual based on the CBT model, with the aim of helping you think more positively. For baby-boomers, there is a great guide in making the most of life called Too Young to Get Old by Christine Webber. So good luck and have a happy and healthy new year.