تدريب Shadowing: Mel Robbins Shares Her Rock Bottom Moment - تعلم التحدث بالإنجليزية عبر الفيديو

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Can we talk for a moment about how we begin to process the barrage of negative news and

everything that shows up on our phones?

And I think it's really overwhelming to a lot of people and creating anxiety for people.

I know I've just shut it down.

So how do we start doing this for ourselves?

Like, is there a certain amount of time every day we should put the phone down?

So there's a difference between being informed and inundated.

And if there's something really important happening in the world, people will be talking about it.

So you do not need to be checking the news. That is the truth.

And right now - I'm going to hear it from Gail eventually.

Yes.

No, but I mean it.

Like watching Gail is one thing.

Yeah.

Reading the headlines on your phone is a totally different game.

Yeah.

Because those headlines are written as a way to bait you to stay online more.

Why?

That's right.

Because they make money when you stay online.

The headlines are baited to get you to go to read the whole story.

Correct.

And you become so distracted.

Yes.

And also, the more you stay online, the more money platforms make.

So they're incented to write scary headlines because it entices you to click because of something called the curiosity gap.

So it is critical that you understand that the phone and the internet is a tool, but you've become the tool.

And if you don't have boundaries with your phone, and I'm only gonna give you one of them.

Yeah.

Because most people won't listen to this anyway.

And then they're gonna complain about how stressed out and overwhelmed they are.

Yeah, yeah, yeah.

The number one tool is this.

Don't you ever, ever, ever sleep with your phone.

You have to put your phone in the bathroom.

And the reason is simple.

I'm not even gonna talk about all the studies about how

the phone in the room simply next to you interrupts your sleep.

I'm going to talk about something that happens when you wake up.

So the phone's next to you, right?

And you're lying in bed.

Yeah.

Yeah, yeah, yeah.

So, you know, the alarm goes off.

And you pick up the phone.

And here you are.

Yeah.

You aren't even vertical yet.

And you have just allowed the world news

and a thousand strangers on Instagram to walk into your bedroom you're checking emails

and text messages and you wonder why you're stressed out

and exhausted you're not even out of bed

and you have put all this other stuff in your brain

which means you are now the last thing on the list

and if you lay there and start scrolling

and it activates your stress response it absolutely takes longer to get out of bed correct

and anxiety is higher for people in the morning, Oprah.

And there are scientific reasons why this is true.

And by the way, I also wanna share something

because I think it's important to know that if you grew up in a traumatic household or you experienced abuse,

poverty, bigotry, racism when you were little, you had a chaotic experience,

you would wake up in the house and you didn't know what was gonna happen and you're going into a school.

As you know, because of the work that you've done with Dr. Bruce Perry, this is stored trauma.

So if you're waking up in the morning and the first thing you experience is anxiety, it is a sign of stored trauma.

That's why a lot of people have anxiety first thing in the morning.

It's stored trauma.

Yes, yes.

And laying in bed and staring at the ceiling, this was my rock bottom moment.

When I was 41 years old, my husband and I found ourselves $800 ,000 in debt.

And I lost my job we had three kids under the age of 10 and I could not get out of bed.

The alarm would ring and it was like the anxiety was a gravity blanket.

I would lay there like a human pot roast marinating in my problems, my fears, like, how are we gonna get out of this?

And I'd start thinking about it, meaning I'm ruminating now.

This is how the 5, 4, 3, 2, 1 theory came about.

Yes.

And so one night I got this idea.

It's divine intervention.

I was giving myself a pep talk.

I don't know if you've ever gotten to a point in your life where things are really so low, you're talking to yourself out loud.

Yes.

I mean, that's a low moment. That is.

And I'm like, that's it, Mel.

It's an arm warning, woman.

It's a new you.

You know, you gotta stop drinking so much.

You gotta stop screaming at your husband.

You gotta call your parents.

You gotta get a job.

You gotta get these kids on the bus.

And by God, woman, when that alarm rings, you have got to get out of bed.

You cannot hit that snooze button six times.

And at that moment, a rocket ship launched across the television screen.

And I was like, it's a sign from God.

Five, four, three, two, one, go.

When that alarm rings, you're going to move so fast, you're not going to be in that bed when that anxiety hits.

And that very next morning, it was a Tuesday in February in 2008, outside of Boston, Massachusetts.

Your one decision from a different life.

And the decision that changed my life was the decision to get out of bed that morning.

Wow.

100

And there is this moment of hesitation.

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It's this window of time, Oprah, where you have this thought, right?

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Where you know what you should or could do.

103

and you stop and you think about whether or not you want to.

104

And it's in this five -second window of thinking,

105

you go up about what you want to do and whether or not you feel like doing it.

106

Yeah, yeah, yeah, yeah, yeah.

107

I don't want to, how's this going to help?

108

This is where anxiety comes in.

109

This is where all the stress comes, this is where procrastination comes in.

110

And so that morning, I remembered the rocket launch, but I stopped and I started to think.

111

And this moment of hesitation opens up

112

And I felt myself reaching for the snooze button like I had done so many mornings

113

because I was in this anxiety cycle, which makes you avoid things.

114

It makes you run away from things.

115

Was this before or after the TED Talk where you had a panic attack?

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Oh, it was way before.

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This is what led to it.

118

Yeah.

119

So I literally felt myself going, how's this gonna help?

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I made $100 ,000 in debt.

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I don't feel like getting up.

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I'm so anxious.

123

How's this?

124

And then I went five, four, three, two, one, and I stood up. and something interesting happened.

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When you move, you move from here to here. From here to here.

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You stop thinking and you do.

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Yeah.

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And the action overrides the swirling thoughts and sensation and reconnects you with your power.

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And that was the beginning of an entirely new life.

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It was how I started to cure my anxiety and heal it

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and stop responding to uncertainty by doubting my capacity and capability to deal with it.

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And anybody can develop this skill

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where you find yourself in a moment where you hesitate

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and you start to doubt yourself and you start to feel anxious and you just go five,

135

four, three, two, one and you push through it and you take the next right step.

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And that first step is counting backwards.

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And what I know now, because this is spread around the world, it is used in clinical settings.

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It's incredible for OCD and PTSD.

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I know of over a thousand people have stopped themselves from committing suicide.

140

Wow.

141

Because they counted five, four, three, two, one in that moment after they hesitated.

142

And also what you shared with us today to be able to...

143

Put your hand on the heart and you can lay in bed if you feel yourself swirling and go,

144

I'm okay, I'm safe, I'm loved, and I'm capable.

145

Five, four, three, two, one.

146

Let's go.

147

Let's go and the action proves that you are.

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The action quiets the mind.

149

The action aligns the emotion in your body with forward momentum.

150

And just like a domino, that first one that tips can tip the second one, but those two then can tip something 10 times its size.

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And move you in a different direction.

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Correct.

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Absolutely.

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And so I counted five, four, three, two, one all day long, every day.

155

And it became a tool to help me push through those moments of anxiety.

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Procrastination.

157

Correct.

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Yes.

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Correct.

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And that's what turned my life around.

تنزيل التطبيق

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تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

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المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة مبني على الفيديو “Mel Robbins Shares Her Rock Bottom Moment”. أكثر الكلمات تكرارًا في الفيديو: anxiety, bed, moment. يحتوي هذا الفيديو على 160 جملة و1492 كلمة للتدرب على الترديد. مدة الكلام 8:26. يتكلم المتحدث بسرعة طبيعية، نحو 177 كلمة في الدقيقة، قريبة من المحادثة اليومية. 86% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:

الكلمة	النطق	المعنى
anxiety اسم	/æŋˈzaɪ.əti/	قَلَق
alarm اسم	/əˈlɑɹm/	إِنْذَار
headline اسم	/ˈhɛd.laɪn/	مَانْشِيت, عُنْوَان رَئِيسِيّ
trauma اسم	/ˈtɹɔm.ə/	إِصَابَة
rocket اسم	/ˈɹɑk.ɪt/	صَارُوخ, قَذِيفَة
anxious صفة	/ˈæŋkʃəs/	قَلِق, قَلِقَة
distress اسم	/dɪˈstɹɛs/	مِحْنَة
bait اسم	/beɪt/	طُعْم
hesitate فعل	/ˈhɛz.ə.teɪt/	تَرَدَّدَ
bedroom اسم	/ˈbɛdˌɹum/	مَخْدَع, غُرْفَةُ نَوْم
poverty اسم	/ˈpɑːvɚti/	فَقْر
skill اسم	/skɪl/	مَهَارَة
scary صفة	/ˈskɛə.ɹi/	مُجَفِّل
cure فعل	/kjɔː/	شَفَى
stranger اسم	/ˈstɹeɪnd͡ʒɚ/	غَرِيب, غَرِيبَة

الأفعال المركبة التي ستسمعها

الكلمة	النطق	المعنى
get up فعل		قَامَ, نَهَضَ
pick up فعل		قَطَفَ
stand up فعل		قَامَ
wake up فعل	/ˌweɪk ˈʌp/	صَحَا, اِسْتَيْقَظَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

I know I've just shut it down.
Don't you ever, ever, ever sleep with your phone.
You aren't even vertical yet.
I mean, that's a low moment.
I don't want to, how's this going to help?

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	I've just shut · you've become · have just allowed
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	being informed · are written · are baited

نطق يحتاج إلى انتباه

يستخدم المتحدث 47 من الصيغ المختصرة، مثل I'm, you're, gonna. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “sh” و“zh”: anxious /ˈæŋkʃəs/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, emotion /ɪˈməʊ.ʃən/, sensation /sɛnˈseɪʃən/
الكلمات الطويلة — انتبه لموضع النبر: anxiety /æŋˈzaɪ.əti/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, momentum /ˌmə(ʊ)ˈmɛntəm/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: poverty /ˈpɑːvɚti/, panic /ˈpænɪk/, complain /kəmˈpleɪn/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, interrupt /ˌɪntəˈɹʌpt/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: poverty /ˈpɑːvɚti/, intervention /ɪntɚˈvɛnʃən/, divine /dɪˈvaɪn/, gravity /ˈɡɹævɪti/, vertical /ˈvɝ.tɪ.kəl/
تتابع الصوامت — لا تضف حركة بينها: alarm /əˈlɑɹm/, trauma /ˈtɹɔm.ə/, anxious /ˈæŋkʃəs/, distress /dɪˈstɹɛs/, household /ˈhaʊshoʊld/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل anxiety, alarm, headline.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: Mel Robbins Shares Her Rock Bottom Moment - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

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المفردات وملاحظات التحدث لهذا الدرس

أهم المفردات في هذا الفيديو

الأفعال المركبة التي ستسمعها

جمل تستحق التكرار

القواعد في هذا الفيديو

نطق يحتاج إلى انتباه

كيف تتدرب بهذا الفيديو

ما هي تقنية التظليل الصوتي؟