ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED

So today what I want to do is talk to you about the most important conversations you have each day.

⏸ หยุดชั่วคราว

ความเร็ว:

213 ประโยค

หากประโยคสั้นหรือยาวเกินไป กดที่ Edit เพื่อปรับแก้

So today what I want to do is talk to you about the most important conversations you have each day.

The conversations you have with yourselves.

My name is Ethan Cross.

I'm the director of the Emotion and Self Control Lab at the University of Michigan.

And for the past 25 years I've been studying how people can manage their emotions.

And one of the things that I've learned during that time,

See I'm managing my emotions right now.

One of the things that I've learned during that time is

that a key to managing one's emotions effectively involves understanding how to harness this mysterious force called the voices inside our head.

Now, I realize some of you may be asking yourself right now,

what is a purported serious scientist doing talking about a squishy topic like the voices inside our head?

But I want to point out the elephant in the room that,

you know, if you've just asked yourself that question,

you are talking to yourself.

And that's totally okay because the vast majority of us have a voice inside our head.

Here's a scientific fact that I absolutely love.

We spend between one half and one third of our waking hours not focused on the present.

Between one half and one third of the time,

our minds, they are drifting away.

We are thinking about other things.

Some of you are doing that right now.

Please stop.

Once we find ourselves drifting away,

one of the things that we're doing is talking to ourselves and listening to what we say.

Now, when scientists like myself use the term inner voice,

what we're talking about is our ability to silently use language to reflect on our lives.

And it turns out this is one of your superpowers

because your inner voice lets you keep information active in your head for short periods of time,

like when you go to the grocery store.

And if you're like me,

15 seconds into the expedition,

you forget what you're supposed to buy.

You repeat that list in your head.

Apples, cheese, Pepto-Bismol, TMI.

We also use our inner voice to simulate and plan,

like when we silently rehearse what we're going to say before an important presentation or an interview.

And of course, we use our inner voice to control and motivate ourselves,

as I did just before I came on stage.

It's right around the corner over there.

I silently said to myself,

come on, man, you've got this.

Deep breath.

45 minutes and you are done.

And of course, all of you just said to yourself,

this guy thinks he's talking for 45 minutes.

He's nuts.

Finally, perhaps most magically, we use our inner voice to make sense of this messy world that we often live in.

When we experience challenges, we turn our attention inward,

we try to work through them.

And our inner voice helps us create those stories that shape our sense of self,

stories that really craft our identity.

So your inner voice, this is a remarkable tool.

The problem is it is a tool that often jams up on us when we need it most.

We don't come up with clear solutions to our problems.

We get stuck in negative thought loops instead.

We worry.

We ruminate.

We experience what I call the dark side of our inner voice, chatter.

How do you know if you're experiencing chatter?

If you ever find yourself trying to work through a problem

but not making any progress or if you find yourself berating yourself incessantly.

I'm an idiot.

Such an idiot.

Those are two telltale signs.

Now, if this description of chatter resonates with any of you here,

I'm sure it does not.

But if it does, my response to you is,

welcome to the human condition, my friends.

Chatter is a feature of it.

We all have the capacity to experience it at times.

It also happens to be one of the big problems we face as a species.

And I say this because if you look at what chatter does to us,

it sinks us in three domains of life that I would argue everyone here cares a great deal about.

One thing that chatter does,

it makes it really hard for us to think and perform.

If you've ever had the experience of sitting down to read a few pages in a book and under oath,

you would swear to a judge that you have read the words on the screen or page,

but you get to the end of the section,

the chapter, and you don't remember a damn thing that you've read,

you've experienced one way that chatter undermines us.

It consumes our attention, leaving very little left over to do the things that we often want and need to do.

Chatter also creates friction in our relationships with other people,

because when we experience chatter,

we're often highly motivated to share its glory with those around us.

What I mean by that is we often want to talk about our chatter.

So we find someone to talk to,

and then we keep on talking over and over again.

This can have a really sad consequence of pushing away people who genuinely care about us

because there's only so much that they can endure before we start to bring them down.

Then there's our health.

So chatter helps explain how stress gets under our skin to impact our physical health

because what it does is it prolongs our stress response.

And that creates a wear and tear in our body that is physically damaging,

predicts things like problems of cardiovascular disease,

inflammation, even certain forms of cancer.

And when people hear about these findings,

the question they often ask me is,

how can I silence this inner voice?

Just shut it up.

100

And I don't think this is the best question to be asking because your inner voice is a remarkable tool.

101

We don't want to get rid of that tool.

102

What we want to figure out is how to harness it.

103

And this is where the really,

104

really good news comes into play.

105

This is precisely the question that scientists like myself have been trying to answer for a few decades now.

106

And we have learned a lot about the science-based tools that exist to do precisely this.

107

Now, there are many, many tools out there.

108

I'm not going to tell you about each one because then we would go for 45 minutes.

109

But I do want to share with you three of my favorites.

110

And we're going to start with language.

111

Right before Malala Yousafzai became the youngest person to ever win

112

the Nobel Peace Prize for advocating for the rights of young girls to receive an education,

113

she was invited onto The Daily Show with Jon Stewart to talk about her experience.

114

At one point during the interview,

115

she begins to explain what went through her head when she first discovered that the Taliban were plotting to kill her.

116

I want to present to you a quote right here of how she starts to talk about this experience.

117

I used to think that the Taliban would come and he would just kill me.

118

Nothing particularly out of the ordinary here.

119

She's talking to herself in the first person the way we typically think about our lives.

120

But the moment she gets to this part of the experience,

121

the Taliban, they're on my doorstep,

122

they're coming to get me.

123

It's what is arguably the climax,

124

the most stressful, chatter-provoking event you can imagine.

125

Once she gets to that part,

126

She does something kind of strange.

127

I'm going to show you another quote here,

128

and I want you to just look at what she says.

129

I asked myself, what would you do, Malala?

130

Then I would reply to myself,

131

Malala, just take a shoe and hit him.

132

But then I said, if you hit a Talib with your shoe,

133

then there would be no difference between you and the Talib.

134

So she starts off in the first person, but then she switches.

135

She's she's coaching herself.

136

She's giving herself advice like she would someone else using her name and the word you.

137

In this instance, what Malala is doing,

138

she's using a tool that we have studied.

139

It is called distanced self-talk.

140

And it is useful because we human beings are much,

141

much better at giving advice to other people than we are taking our own advice.

142

So if you've ever felt like a giant hypocrite,

143

once again, welcome to the human condition.

144

There's even a name for this phenomenon.

145

It's called Solomon's Paradox, named after the Bible's King Solomon,

146

who was famous for being able to give great advice to other people.

147

But when it came to his own affairs, he stumbled mightily.

148

Using your own name and you shifts your perspective.

149

It gets you to relate to yourself like you were giving advice to someone else.

150

And that makes it much,

151

much easier for us to wisely work through our problems.

152

Another tool you can use to manage your chatter is other people.

153

But you have to be really careful about who you go to for chatter support.

154

Many people think that the best way to help someone else is to let them vent their emotions.

155

But venting doesn't help us work through our chatter.

156

I want to repeat that again because it's a really important take home.

157

Venting doesn't help us work through our chatter.

158

Venting is really useful for strengthening the friendship and relational bonds between people.

159

It is good to know that someone's there.

160

They're willing to take the time to listen and empathize with you.

161

But if all you do is vent about a problem,

162

you leave that conversation.

163

You feel great about the person you just spoke to,

164

but the chatter is still churning because you haven't done anything to actually address it.

165

The best kinds of conversations with other people do two things.

166

One, the person you're talking to does let you express your emotions.

167

It is important for them to empathize with you and validate what you're going through.

168

But then once you've had an opportunity to share your feelings,

169

they ideally start working with you to broaden your perspective.

170

They're in an ideal position to help you do that because a problem isn't happening to them.

171

So think really carefully about who your chatter advisors are.

172

They should be people who both listen and advise.

173

That brings me to my third and final tool that I want to share with you.

174

It's my favorite.

175

It's experiencing awe.

176

About 10 years ago, scientists at Berkeley tracked a group of military veterans

177

and first responders as they paddle down Utah's majestic Green River.

178

They measured participants' levels of PTSD and stress,

179

mental states that are infused with chatter,

180

both before and after the rafting trip.

181

Not surprisingly, they found that most of the participants,

182

their stress and PTSD levels declined from the beginning to the end of the experiment.

183

But what was surprising was the factor that predicted those declines in PTSD and stress.

184

It was participants' experience of awe.

185

Awe is an emotion we experience when we are in the presence of something vast and indescribable.

186

Lots of people get it from an amazing sunset.

187

I'm a science geek, so I get it when I contemplate outer space and interplanetary travel.

188

We have an SUV on Mars right now sending us footage back of that terrain.

189

that is awe-inspiring to me.

190

When we experience this emotion of awe,

191

it leads to what we call a shrinking of the self.

192

We feel smaller when we're contemplating something vast and indescribable.

193

And when we feel smaller, so does our chatter.

194

I want to wrap things up by sharing with you a

195

set of observations about our at times messy emotional lives that I find myself thinking about quite a bit.

196

And every time I do,

197

it fills me with both dread and I find it inspiring.

198

Between 8 and 10,000 years ago,

199

our ancestors invented the first surgical technique.

200

Its name was trepanation.

201

And what it involved doing was drilling holes in people's skulls.

202

One of the reasons why this technique was believed to be used was to help people manage their emotions.

203

Big, dysregulated emotional responses.

204

Let the evil spirits out.

205

Fast forward to 1949, a Portuguese physician wins the Nobel Prize for another emotion regulation intervention.

206

This one's name, the frontal lobotomy.

207

We have come a long way,

208

thankfully, from carving holes in people's heads and sticking ice picks in our frontal cortices to provide people with emotional relief.

209

Our toolbox of science-based skills is vastly improved.

210

What we need to do a better job doing is using these tools in our lives and sharing them with other people.

211

We spend enormous amounts of resources teaching ourselves how to communicate more effectively with other people.

212

What we need to do is devote an equivalent amount of resources to teaching ourselves how to communicate more effectively with ourselves.

213

Thank you.

TRENDING

ยอดนิยม

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

☕ เลี้ยงกาแฟเราสักแก้ว

ShadowingEnglish ยังคงเปิดให้ใช้งาน ฟรี 100% ได้ด้วยการสนับสนุนจากคุณ ค่าใช้จ่ายสำหรับเซิร์ฟเวอร์และ AI นั้นสูงมาก — กาแฟของคุณช่วยให้เราเดินหน้าต่อไปได้! 🙏

บริจาคผ่าน PayPal

ShadowingEnglish.com – ฝึกพูดภาษาอังกฤษแบบ Shadowing

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED

ยอดนิยม

เกี่ยวกับบทเรียนนี้

คำศัพท์และวลีที่สำคัญ

เคล็ดลับการฝึกฝน

เทคนิค Shadowing คืออะไร?

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED

ดาวน์โหลดแอป

เกี่ยวกับบทเรียนนี้

คำศัพท์และวลีที่สำคัญ

เคล็ดลับการฝึกฝน

เทคนิค Shadowing คืออะไร?