Практика Shadowing: When does our technology use become an addiction? - Изучайте разговорный английский по видео
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When it comes to tech, which has infiltrated, you know, all of our lives, every part of life,
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every waking moment, I think people are confused on this.
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Like, when does a daily habit, a thing that we've been doing and think that we need to do, cross over into addiction?
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Addiction is a spectrum disorder, right?
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You can have mild, moderate, or severe addiction, depending upon the severity of the symptoms, how many symptoms there are.
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But there can also be this pre-addicted state that you might think of as risky use or even a bad habit.
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When I use the term addiction, I'm really saying this has crossed the threshold from being something
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that we would consider a bad habit into something that we would really consider a mental illness.
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again, characterized by these four C's, out of control use, craving,
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compulsive use, meaning that I initiate use even against my desire and intention not to use,
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and then especially consequences, plus tolerance, you know, which we've talked about, needing more potent forms over time to get the same effect, and also withdrawal.
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When I try to stop, I experience this physiologic response that then pulls me back into it.
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You explain that pleasure and pain work like the balance of a seesaw.
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How does that impact addiction?
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Explain that to our audience here.
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Yeah.
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So I use this extended metaphor of a balance to communicate to my patients,
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my medical students, what's happening in the brain as we go from sort of healthy adaptive use of a substance
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or behavior to unhealthy maladaptive addictive use.
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So if you imagine that in your reward pathway, there's something like a teeter-totter that represents how we process pleasure and pain when it tilts one way,
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we experience pleasure.
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When it tilts another, we experience pain.
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But there are certain rules governing this balance.
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And the first and most important rule is that the balance wants to remain level, which is what neuroscientists call homeostasis,
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sometimes referred to as set point.
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You refer to it in your wonderful book, Enough.
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Enough point?
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As the enough point.
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It's the set point.
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That was Dr. Anya's word.
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Right, yeah.
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It's homeostasis.
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And our brains will work very hard to return to a level balance or homeostasis with any deviation from neutrality.
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So, for example, when we do something that's pleasurable, uniquely for our brain, that releases dopamine, the balance tilts toward the side of pleasure.
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But no sooner has that happened that our brain will respond by down-regulating dopamine transmission, not just to baseline, but below baseline.
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So you need more, more, more.
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Right.
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When we experience pleasurable activities like eating, exercising, or socializing, it triggers our brain to produce the feel-good chemical called dopamine.
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The cycle of addiction begins when addictive substances and behaviors cause massive dopamine surges,
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which causes our brains to both produce less dopamine and at the same time absorb it less efficiently.
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This creates a dopamine deficit, which causes us to crave more and more of the substance or the behavior just to feel normal.
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And I like to imagine
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that process of neuroadaptation as these little gremlins hopping on the pain side of the balance to bring it level again.
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But the gremlins like it on the balance, so they don't get off as soon as we're level.
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They stay on until we're tilted an equal and opposite amount to the side of pain.
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That is the come down.
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That's the craving, the hangover, the moment of wanting one more potato chip.
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Yeah.
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Or one more joint.
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Let's be standing in front of the pantry just grazing, looking for what is the thing I can do to curb this anxiety that I'm feeling.
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Right, right.
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And remember, our brain wants to get back to homeostasis.
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So the fastest way to do that is to have another potato chip.
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The problem is if we continue to consume our drug of choice over days to weeks to months to years, those gremlins start to multiply.
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And pretty soon we have enough gremlins on the pain side of the balance to fill this whole room.
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And now we've entered into addicted brain.
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We are in a chronic dopamine deficit state.
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Now we need to use more of our drug in more potent forms, not to get high, but just to level the balance and feel normal.
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And that is what is happening to your children when you try to take away the phones.
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That's what's happening to you when you can't get yourself, and you can't stop scrolling.
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That's exactly right.
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You're just scrolling, scrolling, scrolling.
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Yes.
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Okay.
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80% of people coping with an addiction to online shopping are women.
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Listen to Safat's story.
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I have a shopping addiction, and over the past three years, I've racked up over $30,000 in credit card debt.
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99% of it is shopping.
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I have said no to going out to dinner with friends, bought the cheapest thing at the grocery store just so I could buy that one thing, whatever it was in the moment.
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It's really shameful because I'm in my mid-30s.
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I have a good job, and yet I'm struggling to pay rent because I keep spending more than I can afford.
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I was also scared to come on here and say this because it feels like I failed.
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Oh.
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Yeah.
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Oh, wow.
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Okay.
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Yeah.
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Safat joins us from Brooklyn.
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Hi, Oprah.
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What do you think is at the root of your shopping addiction?
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I was really interested to read about it because I go online and I...
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It's a dangerous thing, let me just tell you.
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It's a dangerous thing.
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And you get a little...
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I guess I'm getting a little dopamine hit.
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Add to cart. So exciting.
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Add to cart again.
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Before you know it, I have three blouses for $24.99.
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And none of which you need, probably.
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None of which I need.
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I didn't need that little crop top.
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So I have $24.99.
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Then I'm like, what else can I get?
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So does it feel like that?
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Is that what it feels like for you?
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You just get a little hit or?
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Yes, it absolutely does feel like that.
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For me, the root of my addiction stems from, I think childhood, I've talked about this with my therapist
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and my family moved to America when I was six years old and we moved to a upper middle class white neighborhood.
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And I noticed all the kids would get gifts, Christmas gifts, birthday gifts.
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And I was getting like hand-me-downs and, you know, sharing a room with my siblings.
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And so I think what I told myself in those moments is when you're older, you're going to be able to have these things you're going to be able to fit in.
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So now that I have a job,
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what I'm realizing that I do on a regular basis is I buy these things almost to satisfy my inner child,
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to tell myself, okay, you've made it, right?
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And so that's become my coping mechanism.
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And additionally, I feel unfulfilled in many aspects of my life.
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And I think instead of sitting with the discomfort of the sadness or disgust or whatever I feel in myself,
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I resort to let me find something to buy
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because that's what I trained myself from a young age is what would make me happy.
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So I continue to do it.
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I get a little boost of dopamine.
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And then what I really feel is shame and guilt for doing it because I've accrued so much debt.
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Yeah.
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I heard you've racked up over $30,000 in credit card debt that you can't afford to pay.
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Yes, correct.
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So you feel good in the moment where you're ordering it?
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Do you feel good when you're adding to cart and then when it arrives, you're ashamed?
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Yes.
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Yeah.
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So as soon as I buy it, instead of feeling happy, I feel immense amount of shame and guilt.
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And then when it arrives, I'm excited to open the box.
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And I've also been for years now hiding my packages from my partner.
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Not that he absolutely has no problem with it.
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He's encouraging of me doing the best for me to get over the addiction.
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But I think internally, I feel so much guilt that I will hide the packages.
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I will lie about it.
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So I'll open it and then I'll feel guilt and shame again, and then instead of dealing with it, I'll go and purchase something else.
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Dr. Limpke, what do you want to say?
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Gosh, so much here.
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Okay, so you started talking about some early childhood experiences that you think contribute, and I think that's important to reflect on that.
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But I think there's a danger of spending too much time looking for the root cause of addiction
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when there doesn't actually need to be an underlying reason other
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than we're living in an addictogenic world where shopping has become drugified.
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The medium of being online itself constantly sends us triggers to buy.
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That's the whole business model of...
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You can't read an article without...
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What we're all trying to do now is filter out all the ads as you're trying to communicate with anything.
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Yes.
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Yes.
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And we get a little hit of dopamine, not just when we're shopping,
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but just getting a reminder that we might be able to go shopping
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or that there might be something available
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that actually also stimulates the brain's reward pathway and then sets up
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that state of craving that makes us want to go shopping.
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And the reason this is so important is because, yes, it's good to talk about your childhood and some early underlying,
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you know, issues that might be contributing to it.
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But you could talk about that all day and it's not going to get at the root of the problem
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if you're still exposing your brain to this very addictive medium that's constantly triggering your brain,
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releasing dopamine, and then leading you down this road, which is why self-binding strategies are so important.
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Self-binding is where we create literal and metacognitive barriers between ourselves
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and our drug of choice so we can press the pause button between desire and consumption.
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So what does she need to do?
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So what you need to do is you need to delete any shopping apps that you have, right?
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You need to possibly get rid of any online pay vehicles.
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Anything that makes it easy and frictionless for you to buy something is definitely something that you should eliminate.
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You know, online shopping or shopping addiction is a huge and growing problem, especially as you commented, Oprah, among women.
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so these self-finding strategies are really key
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if you really want to take it to the extreme you will get rid of all of your credit cards
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and you will only carry cash and you will only buy in cash
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and not online and this seems extreme but what my patients discover is
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that it's actually so much easier than expecting that you can constantly stimulate your brain and then resist the pull
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that's created by all of these stimuli that are inviting us to consume.
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Цели разговорной практики на этом клипе
Этот видеоролик идеально подходит для улучшения практики разговорного английского и освоения техники shadowing (последующего повторения). Он тренирует восприятие сложных мыслей, связанных с психологией, и помогает выработать естественный ритм речи. Цель — научиться выражать абстрактные идеи (о зависимости, мозговых процессах) чётко и уверенно, как это делают участники диалога.
Банк фраз для повтора
- "cross over into addiction" — перейти в стадию зависимости
- "spectrum disorder" — расстройство, проявляющееся в разных формах
- "pre-addicted state" — предзависимое состояние
- "neuroadaptation process" — процесс нейроадаптации
- "dopamine deficit" — дефицит дофамина
- "equal and opposite amount" — равное и противоположное количество
Эти фразы часто используются в научных и разговорных контекстах о здоровье и поведении — запомните их, чтобы разнообразить свой речь!
Исправляем слабые места: ритм и интонация
Ключевой вызов в этом диалоге — правильное произношение длинных предложений с терминами. Техника shadowing (например, с помощью shadowing site или приложений для shadow speech) поможет освоить ритм: повторяйте за спикерами, обращая внимание на паузы между частями предложений. Особое внимание уделите фразам типа "the balance wants to remain level" — здесь нужна плавная интонация, чтобы подчеркнуть логику. Практикуйте 5–10 минут в день, и вы заметите, как речь становится более естественной и уверенной!
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | has infiltrated · has crossed · we've talked |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | tech, which has · level, which is · road, which is |
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.