Shadowing Practice: Mel Robbins Shares Her Rock Bottom Moment - Learn English Speaking with Video

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160 משפטים

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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.

101

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

102

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?

116

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?

120

I made $100 ,000 in debt.

121

I don't feel like getting up.

122

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.

125

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

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You stop thinking and you do.

127

Yeah.

128

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

129

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

131

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

133

where you find yourself in a moment where you hesitate

134

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.

136

And that first step is counting backwards.

137

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

138

It's incredible for OCD and PTSD.

139

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.

148

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.

151

And move you in a different direction.

152

Correct.

153

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.

156

Procrastination.

157

Correct.

158

Yes.

159

Correct.

160

And that's what turned my life around.

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אוצר מילים והערות הגייה לשיעור הזה

שיעור הדיבור הזה ברמה B2 מבוסס על הסרטון “Mel Robbins Shares Her Rock Bottom Moment”. המילים שחוזרות הכי הרבה: anxiety, bed, moment. בסרטון הזה יש 160 משפטים ו-1492 מילים לתרגול Shadowing. הדיבור נמשך 8:26. הדובר מדבר בקצב טבעי של כ-177 מילים בדקה, קרוב לשיחה יומיומית. 86% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.

אוצר מילים מרכזי בסרטון הזה

15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:

מילה	הגייה	משמעות
trauma שם עצם	/ˈtɹɔm.ə/	טְרָאוּמָה
procrastination שם עצם	/pɹəʊˌkɹæs.tɪˈneɪ.ʃən/	דחיינות
hesitate פועל	/ˈhɛz.ə.teɪt/	היסס
distress שם עצם	/dɪˈstɹɛs/	מוּעָקָה
anxious שם תואר	/ˈæŋkʃəs/	חָרֵד
entice פועל	/ɪnˈtaɪs/	פִּתָּה
chaotic שם תואר	/keɪˈɑtɪk/	כָּאוֹטִי
distract פועל	/dɪˈstɹækt/	הסיח את הדעת
scroll שם עצם	/skɹoʊl/	מגילה, מְגִלָּה
stare פועל	/stɛɚ/	בָּהָה
curiosity שם עצם	/ˌkjʊɹ.iˈɑ.sə.ti/	סקרנות
momentum שם עצם	/ˌmə(ʊ)ˈmɛntəm/	תֶּנַע
blanket שם עצם	/ˈblæŋ.kɪt/	שְׂמִיכָה
heal פועל	/ˈhiːl/	שיפר \ שִׁפֵּר
boundary שם עצם	/ˈbaʊndɹi/	גְּבוּל

Phrasal verbs שתשמעו

מילה	הגייה	משמעות
get up פועל		קָם
pick up פועל		הרים, אסף
stand up פועל		קָם
wake up פועל	/ˌweɪk ˈʌp/	התעורר

משפטים שכדאי לחזור עליהם

משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:

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?

דקדוק בסרטון הזה

המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:

מבנה	בסרטון
הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו	I've just shut · you've become · have just allowed
סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה	being informed · are written · are baited

הגייה ששווה לשים לב אליה

הדובר משתמש ב-47 קיצורים וצורות מקוצרות, כמו I'm, you're, gonna. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.

הצלילים של “sh” ו-“zh”: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, hesitation /ˌhɛzɪˈteɪʃən/, anxious /ˈæŋkʃəs/, barrage /bəˈɹɑʒ/, sensation /sɛnˈseɪʃən/
מילים ארוכות — שימו לב להטעמה: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, hesitation /ˌhɛzɪˈteɪʃən/, curiosity /ˌkjʊɹ.iˈɑ.sə.ti/, uncertainty /ʌnˈsɜːtənti/, momentum /ˌmə(ʊ)ˈmɛntəm/

צלילים שדוברי עברית מתקשים בהם:

/w/ — שפתיים מעוגלות, לא /v/: overwhelm /ˌoʊ.vɚˈwɛlm/, swirl /swɝl/, backward /ˈbækwɚd/
/æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, anxious /ˈæŋkʃəs/, marinate /ˈmæɹɪneɪt/, distract /dɪˈstɹækt/, backward /ˈbækwɚd/
/r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: trauma /ˈtɹɔm.ə/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, distress /dɪˈstɹɛs/, barrage /bəˈɹɑʒ/, bigotry /ˈbɪɡ.ə.tɹi/

איך לתרגל עם הסרטון הזה

הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו trauma, procrastination, hesitate.

מהי טכניקת השאדואינג?

שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.

טכניקת Shadowing: קרא את המדריך המלא שלב אחר שלב →

Shadowing Practice: Mel Robbins Shares Her Rock Bottom Moment - Learn English Speaking with Video

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אוצר מילים והערות הגייה לשיעור הזה

אוצר מילים מרכזי בסרטון הזה

Phrasal verbs שתשמעו

משפטים שכדאי לחזור עליהם

דקדוק בסרטון הזה

הגייה ששווה לשים לב אליה

איך לתרגל עם הסרטון הזה

מהי טכניקת השאדואינג?