Pratica di Shadowing: Mel Robbins Shares Her Rock Bottom Moment - Impara a parlare inglese con i video
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Can we talk for a moment about how we begin to process the barrage of negative news and
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everything that shows up on our phones?
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And I think it's really overwhelming to a lot of people and creating anxiety for people.
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I know I've just shut it down.
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So how do we start doing this for ourselves?
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Like, is there a certain amount of time every day we should put the phone down?
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So there's a difference between being informed and inundated.
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And if there's something really important happening in the world, people will be talking about it.
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So you do not need to be checking the news. That is the truth.
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And right now - I'm going to hear it from Gail eventually.
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Yes.
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No, but I mean it.
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Like watching Gail is one thing.
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Yeah.
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Reading the headlines on your phone is a totally different game.
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Yeah.
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Because those headlines are written as a way to bait you to stay online more.
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Why?
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That's right.
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Because they make money when you stay online.
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The headlines are baited to get you to go to read the whole story.
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Correct.
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And you become so distracted.
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Yes.
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And also, the more you stay online, the more money platforms make.
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So they're incented to write scary headlines because it entices you to click because of something called the curiosity gap.
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So it is critical that you understand that the phone and the internet is a tool, but you've become the tool.
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And if you don't have boundaries with your phone, and I'm only gonna give you one of them.
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Yeah.
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Because most people won't listen to this anyway.
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And then they're gonna complain about how stressed out and overwhelmed they are.
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Yeah, yeah, yeah.
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The number one tool is this.
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Don't you ever, ever, ever sleep with your phone.
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You have to put your phone in the bathroom.
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And the reason is simple.
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I'm not even gonna talk about all the studies about how
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the phone in the room simply next to you interrupts your sleep.
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I'm going to talk about something that happens when you wake up.
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So the phone's next to you, right?
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And you're lying in bed.
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Yeah.
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Yeah, yeah, yeah.
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So, you know, the alarm goes off.
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And you pick up the phone.
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And here you are.
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Yeah.
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You aren't even vertical yet.
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And you have just allowed the world news
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and a thousand strangers on Instagram to walk into your bedroom you're checking emails
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and text messages and you wonder why you're stressed out
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and exhausted you're not even out of bed
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and you have put all this other stuff in your brain
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which means you are now the last thing on the list
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and if you lay there and start scrolling
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and it activates your stress response it absolutely takes longer to get out of bed correct
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and anxiety is higher for people in the morning, Oprah.
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And there are scientific reasons why this is true.
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And by the way, I also wanna share something
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because I think it's important to know that if you grew up in a traumatic household or you experienced abuse,
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poverty, bigotry, racism when you were little, you had a chaotic experience,
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you would wake up in the house and you didn't know what was gonna happen and you're going into a school.
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As you know, because of the work that you've done with Dr. Bruce Perry, this is stored trauma.
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So if you're waking up in the morning and the first thing you experience is anxiety, it is a sign of stored trauma.
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That's why a lot of people have anxiety first thing in the morning.
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It's stored trauma.
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Yes, yes.
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And laying in bed and staring at the ceiling, this was my rock bottom moment.
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When I was 41 years old, my husband and I found ourselves $800 ,000 in debt.
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And I lost my job we had three kids under the age of 10 and I could not get out of bed.
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The alarm would ring and it was like the anxiety was a gravity blanket.
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I would lay there like a human pot roast marinating in my problems, my fears, like, how are we gonna get out of this?
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And I'd start thinking about it, meaning I'm ruminating now.
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This is how the 5, 4, 3, 2, 1 theory came about.
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Yes.
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And so one night I got this idea.
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It's divine intervention.
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I was giving myself a pep talk.
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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.
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Yes.
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I mean, that's a low moment. That is.
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And I'm like, that's it, Mel.
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It's an arm warning, woman.
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It's a new you.
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You know, you gotta stop drinking so much.
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You gotta stop screaming at your husband.
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You gotta call your parents.
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You gotta get a job.
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You gotta get these kids on the bus.
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And by God, woman, when that alarm rings, you have got to get out of bed.
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You cannot hit that snooze button six times.
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And at that moment, a rocket ship launched across the television screen.
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And I was like, it's a sign from God.
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Five, four, three, two, one, go.
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When that alarm rings, you're going to move so fast, you're not going to be in that bed when that anxiety hits.
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And that very next morning, it was a Tuesday in February in 2008, outside of Boston, Massachusetts.
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Your one decision from a different life.
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And the decision that changed my life was the decision to get out of bed that morning.
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Wow.
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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.
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and you stop and you think about whether or not you want to.
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And it's in this five -second window of thinking,
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you go up about what you want to do and whether or not you feel like doing it.
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Yeah, yeah, yeah, yeah, yeah.
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I don't want to, how's this going to help?
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This is where anxiety comes in.
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This is where all the stress comes, this is where procrastination comes in.
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And so that morning, I remembered the rocket launch, but I stopped and I started to think.
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And this moment of hesitation opens up
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And I felt myself reaching for the snooze button like I had done so many mornings
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because I was in this anxiety cycle, which makes you avoid things.
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It makes you run away from things.
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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.
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Yeah.
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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.
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How's this?
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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,
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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.
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Wow.
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Because they counted five, four, three, two, one in that moment after they hesitated.
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And also what you shared with us today to be able to...
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Put your hand on the heart and you can lay in bed if you feel yourself swirling and go,
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I'm okay, I'm safe, I'm loved, and I'm capable.
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Five, four, three, two, one.
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Let's go.
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Let's go and the action proves that you are.
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The action quiets the mind.
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The action aligns the emotion in your body with forward momentum.
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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.
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And it became a tool to help me push through those moments of anxiety.
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Procrastination.
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Correct.
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Yes.
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Correct.
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And that's what turned my life around.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Mel Robbins Shares Her Rock Bottom Moment”. Le parole che ritornano più spesso: anxiety, bed, moment. Questo video contiene 160 frasi e 1492 parole da ripetere con lo shadowing. Il parlato dura 8:26. Chi parla ha un ritmo naturale di circa 177 parole al minuto, vicino a una conversazione quotidiana. Il 86% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| anxiety sostantivo | /æŋˈzaɪ.əti/ | ansia, ansietà |
| alarm sostantivo | /əˈlɑɹm/ | allarme |
| headline sostantivo | /ˈhɛd.laɪn/ | titolo |
| trauma sostantivo | /ˈtɹɔm.ə/ | trauma |
| rocket sostantivo | /ˈɹɑk.ɪt/ | motore a razzo, razzo |
| anxious aggettivo | /ˈæŋkʃəs/ | inquieto |
| distress sostantivo | /dɪˈstɹɛs/ | angoscia, pena |
| bait sostantivo | /beɪt/ | esca |
| hesitate verbo | /ˈhɛz.ə.teɪt/ | esitare, titubare |
| hesitation sostantivo | /ˌhɛzɪˈteɪʃən/ | esitazione |
| household aggettivo | /ˈhaʊshoʊld/ | domestico, casalinghi |
| bedroom sostantivo | /ˈbɛdˌɹum/ | camera da letto, camera |
| poverty sostantivo | /ˈpɑːvɚti/ | povertà |
| skill sostantivo | /skɪl/ | abilità, capacità |
| scary aggettivo | /ˈskɛə.ɹi/ | pauroso |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| stress out verbo | stressare | |
| get up verbo | alzarsi | |
| go off verbo | esplodere | |
| open up verbo | aprire | |
| pick up verbo | tirare su, sollevare | |
| stand up verbo | alzarsi in piedi | |
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- 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?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | I've just shut · you've become · have just allowed |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | being informed · are written · are baited |
Pronuncia a cui fare attenzione
Chi parla usa 47 contrazioni e forme ridotte, come I'm, you're, gonna. Pronunciale nella forma breve, così come le senti.
- I suoni “sh” e “zh”: anxious /ˈæŋkʃəs/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, emotion /ɪˈməʊ.ʃən/, sensation /sɛnˈseɪʃən/
- Parole lunghe — attenzione all’accento: anxiety /æŋˈzaɪ.əti/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, momentum /ˌmə(ʊ)ˈmɛntəm/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: headline /ˈhɛd.laɪn/, hesitate /ˈhɛz.ə.teɪt/, hesitation /ˌhɛzɪˈteɪʃən/, household /ˈhaʊshoʊld/, heal /ˈhiːl/
- Consonante finale — senza aggiungere una vocale dopo: rocket /ˈɹɑk.ɪt/, anxious /ˈæŋkʃəs/, distress /dɪˈstɹɛs/, bait /beɪt/, hesitate /ˈhɛz.ə.teɪt/
- /æ/ — più aperta della “e”: anxiety /æŋˈzaɪ.əti/, anxious /ˈæŋkʃəs/, panic /ˈpænɪk/, gravity /ˈɡɹævɪti/, blanket /ˈblæŋ.kɪt/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come anxiety, alarm, headline.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.