Luyện nói tiếng Anh bằng Shadowing qua video: Self-Esteem: How It Changes And 2 Ways to Boost It

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Hi, I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos.

Chào bạn, tôi là bác sĩ tâm lý Tracey Marks, và tôi làm các video giáo dục về sức khỏe tinh thần.

Today I'm talking about self-esteem, how you get it, how it ebbs and flows over the course of your life,

Hôm nay tôi sẽ nói về lòng tự trọng, cách bạn xây dựng nó, và cách nó thay đổi tăng giảm theo từng giai đoạn trong cuộc đời bạn.

and what you can do to make it better.

And this is based on several viewer questions asking me to talk about self-esteem.

Self-esteem is how you value your self-worth.

It falls on a spectrum from low to healthy to overinflated.

With low self-esteem, you can feel worthless, inadequate and non-deserving of happiness.

With a healthy level of self-esteem you can feel confident and feel like you deserve the things that come to you.

With an over-inflated level of self-esteem you can feel entitled to the happiness even at the expense of others

and you can be overly self-promotional and very defensive when you don't get the things that you feel you deserve.

Positive experiences create healthy self-esteem and negative experiences create low self-esteem.

It's still unclear exactly how you develop self-esteem, but we do know it's influenced by a combination of factors like your temperament,

which is your hardwiring, your family environment, relationships, and life experiences.

You can think of self-esteem as a trait

that you possess that's part of your makeup and it's influenced by your external environment and can change over time.

Here's the normal pattern of change in self-esteem across your lifespan.

As a child, you start out with a very high level of self-esteem, essentially because you don't know any better and everything's positive and fun.

However, as a child matures, self-esteem declines as you're better able to evaluate yourself against your environment and internalize feedback.

These experiences shape your self-appraisal and at this stage your self-esteem is relatively unstable,

meaning it's easily shaped by positive and negative experiences.

Negative experiences can be from your parents, teachers, or other students.

Traumatic experiences at this age have a much more significant

and long-lasting effect on your self-esteem than similar events happening at a later age.

In adolescence, your self-esteem continues to decline and researchers believe

that this is related to issues with body image and changes that come with puberty.

Around this time, you're transitioning from the nurturing elementary school environment to a more challenging middle and high school experience.

Although the level of your self-esteem drops in adolescence, it becomes more stable, meaning that it's less changeable during this period.

Mặc dù mức độ tự trọng của bạn giảm xuống trong giai đoạn vị thành niên, nhưng nó trở nên ổn định hơn, có nghĩa là nó ít thay đổi hơn trong giai đoạn này.

Another way of putting it is that your view of yourself is very fluid in childhood, but it becomes more solidified in adolescence.

So if you develop an abnormally low self-esteem beyond the usual dip that you have at this age,

it's harder for you to recover from that to increase your self-esteem in the adolescent stage.

It's possible, but it takes more work.

Self-esteem in adulthood increases gradually over time, peaking in the late 60s.

And this is thought to be because of changes like establishing a career, developing a mastery over something,

having a clarity of purpose, and creating a legacy through your family.

And these are just some examples of achievements you experience over the course of your adulthood that promote feelings of self-worth.

The stability of your self-esteem rises through young adulthood and then starts to decline as you reach midlife and older age.

So this just means that how you feel about yourself is pretty stable and consistent in early adulthood, but once you reach midlife,

the midlife crisis, your self-esteem is is more influenced by changes in your life circumstances.

Once you get to the 70s and beyond, your self-esteem starts to decline again, and this is probably due to changing life roles like retirement,

grandchildren, or the lack of children or grandchildren.

And this is a time that people will reflect on their lives

and can have a lot of regrets about the choices that they made.

Health problems and the loss of a spouse all things that can negatively affect your self-esteem at this age.

But not all people in their 70s and beyond have low self-esteem.

Some older individuals can still maintain a high level

or sense of self-worth and just accept their limitations at this stage of their life.

One of the things about understanding this normal trajectory of self-esteem going up

and down is that it shows us

that adolescence is a key time to jump in and rally around youths and do things to bolster their self-esteem.

Similarly, if you have an elderly relative who recently retired and seems to have lost their way,

know that it's a good time to offer extra support in the area around helping them feel good about themselves.

If you struggle with low self-esteem, here are two things that you can do to increase your self-esteem or help someone increase their self-esteem.

Number one, recognize and utilize your strengths.

People who recognize their strengths and use them tend to feel better about themselves.

If your inner dialogue is saying things like, you're unlovable, you're inconsistent, or you don't measure up,

then you're going to have a hard time recognizing your strengths.

In fact, oftentimes that kind of negative thinking takes over your thoughts

and can convince you that you have no strengths or that the strengths that you have are not very meaningful.

It's important that you not only recognize your strengths, but you put them into action.

And to recognize your strengths, you can ask yourself questions like, what are you good at?

What do you enjoy doing?

What have you done that's been the most successful for you?

You want to make sure you identify the characteristics or behavior behind the action.

So for example, you may say that you're good at playing video games, but playing video games is not a strength.

But what about that makes you good?

Maybe it's your ability to strategize.

Maybe you have good hand-eye coordination that makes you very quick and responsive.

Here's another example.

Being a good swimmer is not a strength, but the physical agility and discipline it takes to be good at swimming are strengths.

Another way to identify your strengths is to look at a list of strengths and check them off.

I have a strengths handout that you can use for that purpose, and you can download it from my website.

Once you have a list of your strengths,

the next thing you want to do is develop a plan to use at least one of your strengths every day day.

So for example, let's say your strength is flexibility.

You think of yourself as someone who can adapt to change very well.

A simple plan could be

that could use your strength could be to leave your Saturday schedule open

and allow other people to decide how you will spend your day.

Or let's say your strength is patience.

Your plan could be to listen to your loved one tell a story for the fifth time without interrupting them

and you'll even ask follow-up questions to show your interest even

though you know already know the answers to the questions

and you're not going to let them know

that you've already heard this another way to recognize your strengths is to recognize the strengths

and others you may think

that focusing on other people's strengths may make you feel bad about what you don't have

but actually focusing on other people's strengths keeps

you in the mindset of thinking in terms of strengths instead of being focused on weaknesses.

Focusing on other people's weaknesses does not improve your self-esteem

because critical thinking is critical thinking whether you're being judgmental of others

or yourself so

if you're stuck in a mindset of being critical

you will ultimately be more critical of yourself than you are of other people

but if you set your sights on recognizing the strengths in other people it helps you see your strengths

so here's an example you notice

that Susie is very good at multitasking she always seems to be able to finish her work

and have extra time left over you say I wish I were better at multitasking seeing Susie do it

so well it just makes me feel bad about myself and

that can make you feel bad if you only focus on Susie

100

but if you pull back and get a broader view you'll notice

101

that John is not good at multitasking

102

but he's very good at making people feel welcome

103

and Nicole has a good eye for detail you start to see that no one is good at everything.

104

We all have our strengths and weaknesses and as such, we all have ways that we can use our strengths to contribute to the collective good.

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And the better you get at noticing strengths, the more sensitive you become to noticing your own strengths.

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And recognizing your strengths and positive qualities helps you bolster the value that you give yourself.

107

Number two, learn to accept compliments.

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People with low self-esteem have trouble accepting compliments they usually make you feel uncomfortable you tend to downplay them

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or say things to shut down the compliments

110

so what you need to do is learn to hear the compliments

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and appreciate them and an easy way to do this is to prepare statements ahead of time

112

that you would say in response to the compliments

113

it could be as simple as thank you that's kind of you I appreciate you saying

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that tolerating compliments does two things it helps you get used to hearing positive feedback

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and it also helps the person giving you the compliment to feel good about extending kindness to you.

116

It's a gift for someone to compliment you

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and it takes a certain level of security on the complimenters

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part to feel good enough about themselves to give you the spotlight.

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Therefore you want to allow

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this other person to show you this kind of generosity your self-assessment is at the heart of your self-esteem

121

and even if someone took it away from you

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because of the way they treated you you can take

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it back it's not easy it's a series of small steps

124

that add up over time like compounding interest for more on temperament watch

125

this video i hope this helps you with self-esteem issues see you next time

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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói này dựa trên video “Self-Esteem: How It Changes And 2 Ways to Boost It”. Những từ được nhắc lại nhiều nhất trong bài: self, esteem, strength, experience, compliment. Video này có 125 câu và 1767 từ để luyện shadowing. Phần lời nói dài 10:50. Người nói nói với tốc độ tự nhiên, khoảng 163 từ mỗi phút, gần với hội thoại hằng ngày. 85% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ đáng học trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
compliment danh từ	/ˈkɑmpləmənt/	lời khen
stable danh từ	/ˈsteɪ.bəl/	chuồng, chuồng ngựa
happiness danh từ	/ˈhæpinɪs/	hạnh phúc
feedback danh từ	/ˈfiːdˌbæk/	sự phản hồi
mindset danh từ	/ˈmaɪn(d)ˌsɛt/	tư duy, tư tưởng
consistent tính từ	/kənˈsɪs.tənt/	phù hợp, thích hợp
relative danh từ	/ˈɹɛl.ə.tɪv/	họ hàng, người thân
sensitive tính từ	/ˈsɛn.sɪt.ɪv/	nhạy cảm
reflect động từ	/ɹɪˈflɛkt/	phản chiếu
regret động từ	/ɹɪˈɡɹɛt/	hối tiếc, hối hận
contribute động từ	/kənˈtɹɪb.jut/	đóng góp
extend động từ	/ɛkˈstɛnd/	kéo dài
rally danh từ	/ˈɹæli/	cuộc vận động, mít tinh
dialogue danh từ	/ˈdaɪəˌlɑɡ/	(cuộc) đối thoại, sự hội thoại
recover động từ	/ɹɪˈkʌvɚ/	lấy lại, giành lại

Cụm động từ bạn sẽ nghe

Từ	Nghĩa
go up động từ	lên
shut down động từ	tắt nguồn

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

What do you enjoy doing?
What have you done that's been the most successful for you?
Maybe it's your ability to strategize.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	have you done · you've already heard
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	is based · is thought
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	People who recognize · someone who can

Phát âm cần chú ý

Người nói dùng 18 dạng rút gọn, ví dụ you're, don't, I'm. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: establish /ɪˈstæb.lɪʃ/, transition /tɹænˈzɪʃ.ən/, essentially /ɪˈsɛnʃəli/, patience /ˈpeɪ̯.ʃəns/, coordination /kəʊˌɔːdɪˈneɪʃən/
Từ dài — đặt trọng âm cho đúng: essentially /ɪˈsɛnʃəli/, elementary /ˌɛləˈmɛntəɹi/, stability /stəˈbɪlɪti/, similarly /ˈsɪm.ə.lə.li/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: compliment /ˈkɑmpləmənt/, consistent /kənˈsɪs.tənt/, assessment /əˈsɛsmənt/, reflect /ɹɪˈflɛkt/, achievement /əˈt͡ʃiːv.mənt/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: achievement /əˈt͡ʃiːv.mənt/, mature /məˈt͡ʃʊ(ə)ɹ/, gradually /ˈɡɹæd͡ʒuəli/, researcher /ˈɹiˌsɝ.t͡ʃɚ/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/
Âm /æ/ — mở miệng rộng hơn âm “e”: happiness /ˈhæpinɪs/, feedback /ˈfiːdˌbæk/, establish /ɪˈstæb.lɪʃ/, transition /tɹænˈzɪʃ.ən/, rally /ˈɹæli/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như compliment, stable, happiness.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: Self-Esteem: How It Changes And 2 Ways to Boost It

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Cụm động từ bạn sẽ nghe

Những câu đáng luyện lại

Ngữ pháp trong video

Phát âm cần chú ý

Cách luyện với video này

Phương Pháp Shadowing Là Gì?