Prática de Shadowing: Mel Robbins Shares Her Rock Bottom Moment - Aprenda a falar inglês com vídeo
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Can we talk for a moment about how we begin to process the barrage of negative news and
Podemos conversar um momento sobre como começamos a processar a enxurrada de notícias negativas e
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everything that shows up on our phones?
tudo o que aparece nos nossos celulares?
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And I think it's really overwhelming to a lot of people and creating anxiety for people.
E eu acho que isso é realmente avassalador para muitas pessoas e está gerando ansiedade nelas.
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I know I've just shut it down.
Eu sei que acabei de desligá-lo.
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So how do we start doing this for ourselves?
Então, como começamos a fazer isso por nós mesmos?
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Like, is there a certain amount of time every day we should put the phone down?
Tipo, existe um tempo determinado por dia que deveríamos deixar o celular de lado?
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So there's a difference between being informed and inundated.
Então, existe uma diferença entre estar informado e estar inundado.
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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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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Mel Robbins Shares Her Rock Bottom Moment”. As palavras que mais se repetem: anxiety, bed, moment. Este vídeo tem 160 frases e 1492 palavras para praticar shadowing. A fala dura 8:26. O falante fala em ritmo natural, cerca de 177 palavras por minuto, próximo de uma conversa do dia a dia. 86% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| anxiety substantivo | /æŋˈzaɪ.əti/ | angústia, ansiedade |
| alarm substantivo | /əˈlɑɹm/ | alarme |
| headline substantivo | /ˈhɛd.laɪn/ | manchete |
| trauma substantivo | /ˈtɹɔm.ə/ | traumatismo |
| rocket substantivo | /ˈɹɑk.ɪt/ | foguete |
| anxious adjetivo | /ˈæŋkʃəs/ | desconfortável |
| distress substantivo | /dɪˈstɹɛs/ | desconforto |
| bait substantivo | /beɪt/ | isca |
| hesitate verbo | /ˈhɛz.ə.teɪt/ | hesitar, vacilar |
| hesitation substantivo | /ˌhɛzɪˈteɪʃən/ | hesitação |
| household adjetivo | /ˈhaʊshoʊld/ | familiar |
| bedroom substantivo | /ˈbɛdˌɹum/ | quarto, dormitório |
| poverty substantivo | /ˈpɑːvɚti/ | pobreza |
| skill substantivo | /skɪl/ | habilidade, talento |
| scary adjetivo | /ˈskɛə.ɹi/ | assustador |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| stress out verbo | estressar, stressar | |
| get up verbo | subir | |
| go off verbo | explodir | |
| pick up verbo | pegar | |
| stand up verbo | levantar | |
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- 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?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've just shut · you've become · have just allowed |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | being informed · are written · are baited |
Pronúncia para ficar de olho
O falante usa 47 contrações e formas reduzidas, como I'm, you're, gonna. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: anxious /ˈæŋkʃəs/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, emotion /ɪˈməʊ.ʃən/, sensation /sɛnˈseɪʃən/
- Palavras longas — acerte a sílaba tônica: anxiety /æŋˈzaɪ.əti/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, momentum /ˌmə(ʊ)ˈmɛntəm/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: rocket /ˈɹɑk.ɪt/, bait /beɪt/, hesitate /ˈhɛz.ə.teɪt/, household /ˈhaʊshoʊld/, commit /kəˈmɪt/
- /l/ final — a língua toca o céu da boca, não vira “u”: skill /skɪl/, vertical /ˈvɝ.tɪ.kəl/, heal /ˈhiːl/, scroll /skɹoʊl/, swirl /swɝl/
- /h/ — um sopro suave, diferente do “r”: headline /ˈhɛd.laɪn/, hesitate /ˈhɛz.ə.teɪt/, hesitation /ˌhɛzɪˈteɪʃən/, household /ˈhaʊshoʊld/, heal /ˈhiːl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como anxiety, alarm, headline.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.