쉐도잉 연습: TED 中英雙語字幕: 如何讓壓力成為你的朋友 - 영상으로 영어 말하기 배우기

I have

a confession to make, but first, I want you to make a little confession to me.

In the past year, I want you to just raise your hand if you've experienced relatively little stress.

Anyone?

How about a moderate amount of stress?

Who's experienced a lot of stress?

Yeah, me too.

But that is not my confession.

My confession is this.

I am a health psychologist, and my mission is to help people be happier and healthier. But I fear

that something I've been teaching for the last 10 years is doing more harm than good

and it has to do with stress

for years I've been telling people stress makes you sick it

increases the risk of everything from the common cold to cardiovascular disease basically I've turned stress into the enemy

but I've changed my mind about stress

and today I want to change yours let me start with the study that made me rethink my whole approach to stress.

This study tracked 30 ,000 adults in the United States for eight years, and they started by asking people,

how much stress have you experienced in the last year?

They also asked, do you believe that stress is harmful for your health?

And then they used public death records to find out who died.

Okay, some bad news first.

People who experienced a lot of stress in the previous year had a 43 % increased risk of dying.

But that was only true for the people who also believed that stress is harmful for your health.

People who experienced a lot of stress but did not view stress as harmful were no more likely to die.

In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

Now, the researchers estimated that over the eight years they were tracking deaths, 182 ,000 Americans died prematurely not from stress,

but from the belief that stress is bad for you.

That is over 20 ,000 deaths a year now if

that estimate is correct

that would make believing stress is bad for you the 15th

largest cause of death in the United States last year killing more people than skin cancer HIV AIDS

and homicide you can see why the study freaked me out here I've been spending

so much energy telling people stress is bad for your health.

So this study got me wondering, can changing how you think about stress make you healthier?

And here the science says yes.

When you change your mind about stress, you can change your body's response to stress.

Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out.

It's called the social stress test.

You come into the laboratory

and you're told you have to give a five -minute impromptu

speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you

and to make sure you feel the pressure there are bright lights

and a camera in your face kind of like this

and the evaluators have been trained to give you discouraging nonverbal feedback like this

Now that you're sufficiently demoralized, time for part two, a math test.

And, unbeknownst to you, the experimenter has been trained to harass you during it.

Now, we're going to all do this together.

It's going to be fun. For me.

Okay.

I want you all to count backwards from 996 in increments of seven.

You're going to do this out loud as fast as you can, starting with 996.

Go.

996. Go faster.

Faster, please.

You're going too slow.

Stop.

That guy made a mistake.

We're going to have to start all over again.

You're not very good at this, are you?

Okay, so you get the idea.

Now, if you were actually in this study, you'd probably be a little stressed out.

Your heart might be pounding you might be breathing faster, maybe breaking out into a sweat.

And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge?

Now, that is exactly what participants were told in a study conducted at Harvard University.

Before they went through the social stress test, they were taught to rethink their stress response as helpful.

That pounding heart is preparing you for action.

If you're breathing faster, it's no problem.

It's getting more oxygen to your brain.

And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident.

But the most fascinating finding to me was how their physical stress response changed.

Now, in a typical stress response, your heart rate goes up and your blood vessels constrict like this.

And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.

It's not really healthy to be in this state all the time.

But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this.

Their heart was still pounding, but this is a much healthier cardiovascular profile it actually looks a lot like what happens in moments of joy

and courage over a lifetime of stressful experiences this one biological

change could be the difference between a stress -induced heart attack at age 50

and living well into your 90s

and this is really what the new science of stress reveals that how you think about stress matters.

So my goal as a health psychologist has changed.

I no longer want to get rid of your stress.

I want to make you better at stress.

And we just did a little intervention.

If you raised your hand and said you'd had a lot of stress in the last year, we could have saved your life.

Because hopefully the next time your heart is pounding from stress, you're going to remember this talk and you're going to think to yourself,

this is my body helping me rise to this challenge and

when you view stress in that way your body believes you

and your stress response becomes healthier now I said I have

over a decade of demonizing stress to redeem myself from

so we are gonna do one more intervention I want to

tell you about one of the most underappreciated aspects of the stress response

and the idea is this stress makes you social

to understand the side of stress we need to talk about a hormone oxytocin and i know

oxytocin has already gotten as much hype as a hormone can

get it even has its own cute nickname the cuddle hormone

because it's released when you hug someone but this is a very small part of what oxytocin is involved in.

100

Oxytocin is a neurohormone.

101

It fine -tunes your brain's social instincts.

102

It primes you to do things that strengthen close relationships.

103

Oxytocin makes you crave physical contact with your friends and family.

104

It enhances your empathy.

105

It even makes you more willing to help and support the people you care about.

106

Some people have even suggested we should snort oxytocin to become more compassionate and caring.

107

But here's what most people don't understand about oxytocin.

108

It's a stress hormone.

109

Your pituitary gland pumps this stuff out as part of the stress response.

110

It's as much a part of your stress response as the adrenaline that makes your heart pound.

111

And when oxytocin is released in the stress response, it is motivating you to seek support.

112

Your biological stress response is nudging you to tell someone how you feel, instead of bottling it up.

113

Your stress response wants to make sure you notice when someone else in your life is struggling, so that you can support each other.

114

When life is difficult, your stress response wants you to be surrounded by people who care about you.

115

okay

116

so how is knowing this side of stress going to make

117

you healthier well oxytocin doesn't only act on your brain it also acts on your body

118

and one of its main roles in your body is to

119

protect your cardiovascular system from the effects of stress it's a

120

natural anti -inflammatory it also helps your blood vessels stay relaxed during stress

121

but my favorite effect on the body is actually on the heart.

122

Your heart has receptors for this hormone.

123

And oxytocin helps heart cells regenerate and heal from any stress -induced damage.

124

This stress hormone strengthens your heart.

125

And the cool thing is, is that all of these physical benefits of oxytocin are enhanced by social contact and social support.

126

So when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone,

127

your stress response becomes healthier, and you actually recover faster from stress.

128

I find this amazing, that your stress response has a built -in mechanism for stress resilience.

129

And that mechanism is human connection.

130

I want to finish by telling you about one more study.

131

And listen up, because this study could also save a life.

132

this study tracked about a thousand adults in the united states and they ranged in age from 34 to 93

133

and they started the study by asking how much stress have you experienced in the last year

134

they also asked how much time have you spent helping out friends neighbors people in your community

135

and then they use public records for the next five years to find out who died

136

okay so the bad news first for every major stressful life experience like financial difficulties

137

or family crisis that increased the risk of dying by 30 percent

138

but and i hope you are expecting a but by now

139

but that wasn't true for everyone people who spent time caring for others,

140

showed absolutely no stress -related increase in dying, zero.

141

Caring created resilience.

142

And so we see once again that the harmful effects of stress on your health are not inevitable.

143

How you think and how you act can transform your experience of stress.

144

When you choose to view your stress response as helpful you create the biology of courage and

145

when you choose to connect with others under stress you can

146

create resilience now i wouldn't necessarily ask for more stressful experiences in my life

147

but this science has given me a whole new appreciation for stress us.

148

Stress gives us access to our hearts, the compassionate heart that finds joy and meaning in connecting with others.

149

And yes, you're a pounding physical heart working so hard to give you strength and energy.

150

And when you choose to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement.

151

You're saying that you can trust yourself to handle life's challenges.

152

And you're remembering that you don't have to face them alone.

153

Thank you.

154

I mean this is kind of amazing what you're telling us.

155

It's just it seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.

156

How would that extend to advice like

157

if someone's making a lifestyle choice between say a stressful job

158

and a non -stressful job is it does it matter that

159

which way they go that it's it's equally wise to go for the stressful job

160

so long as you believe that you can handle it in some sense?

161

Yeah and one thing we know for certain is

162

that chasing meaning is better for your health than trying to avoid discomfort and

163

so I would say that's really the best way to make

164

decisions is go after what it is it creates meaning in your life

165

and then trust yourself to handle the stress that follows thank you so much Kelly

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “TED 中英雙語字幕: 如何讓壓力成為你的朋友”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: stress, response, study, oxytocin. 이 영상에는 섀도잉할 문장 165개와 단어 1993개가 있습니다. 말하는 구간의 길이는 14:17입니다. 화자는 분당 약 140단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 86%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
hormone 명사	/ˈhoɹmoʊn/	호르몬
harmful 형용사	/ˈhɑɹmfl̩/	해로운, 유해한
confession 명사	/kənˈfɛʃən/	고백, 자백
participant 명사	/pɑːɹˈtɪsəpənt/	참가자
vessel 명사	/ˈvɛsəl/	배, 선박
resilience 명사	/ɹɪˈzɪl.ɪ.əns/	탄성
belief 명사	/bɪˈliːf/	믿음
connect 동사	/kəˈnɛkt/	잇다, 연결하다
courage 명사	/ˈkʌ.ɹɪd͡ʒ/	용기
biological 형용사	/ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/	생물학의
relax 동사	/ɹɪˈlæks/	늦추다, 편안히 하다
mechanism 명사	/ˈmɛk.ə.nɪ.zəm/	기구, 메커니즘
breathe 동사	/bɹiːð/	숨쉬다, 호흡(呼吸)하다
intervention 명사	/ɪntɚˈvɛnʃən/	개입
psychologist 명사	/ˌsaɪˈkɑl.ə.d͡ʒɪst/	심리학자

영상에 나오는 구동사

단어	뜻
go up 동사	올라가다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

Who's experienced a lot of stress?
We're going to have to start all over again.
You're not very good at this, are you?
If you're breathing faster, it's no problem.
It's getting more oxygen to your brain.

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작	I've been teaching · I've been telling · I've been spending
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	have been trained · has been trained · was energized
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	you've experienced · I've turned · I've changed
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	People who experienced · people who also · people who had

주의할 발음

화자는 you're, I've, don't 같은 축약형과 약화된 형태를 31번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, empathy /ˈɛmpəθi/, rethink /ɹiːˈθɪŋk/
“sh”와 “zh” 소리: confession /kənˈfɛʃən/, intervention /ɪntɚˈvɛnʃən/, compassionate /kəmˈpæʃənət/, associate /əˈsoʊʃi.ət/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
긴 단어 — 강세 위치에 주의: participant /pɑːɹˈtɪsəpənt/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, mechanism /ˈmɛk.ə.nɪ.zəm/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: stressful /ˈstɹɛsfəl/, helpful /ˈhɛlp.fl̩/, harmful /ˈhɑɹmfl̩/, confession /kənˈfɛʃən/, belief /bɪˈliːf/
/v/ — ㅂ(/b/)과 구별하기: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, vessel /ˈvɛsəl/, intervention /ɪntɚˈvɛnʃən/, reveal /ɹɪˈviːl/, recover /ɹɪˈkʌvɚ/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: resilience /ɹɪˈzɪl.ɪ.əns/, mechanism /ˈmɛk.ə.nɪ.zəm/, anxiety /æŋˈzaɪ.əti/, demonize /ˈdiːmənaɪz/, demoralize /dɪˈmɒɹəlaɪz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, hormone, harmful, confession 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

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