跟讀練習: 4 Ways to Cope With Depression - 通過影片學習英語口語

選擇練習模式

每種模式都會開啟全屏練習室。

71 句

如果句子過短或過長，請點選 Edit 進行調整。

Can you relate to this feeling?

As soon as your alarm goes off, you roll over and hit snooze.

You have to get ready for work.

But you just don't want to get out of bed.

You have a lot to do today.

You've got a big presentation and you have plans with your friends later, but you wake up feeling hopeless and tired instead of excited for the day ahead.

Lately, you've been finding it hard to enjoy life.

You have low self-worth and feel like there is no point in pursuing your goals.

Hopelessness, low self-esteem, and lack of interest and enjoyment are all signs of clinical depression, according to the NHS.

If you feel this way too, we want you to know that you are not alone.

We're here to support you, give you hope, and help you find ways to get through this.

In today's video, we're gonna offer you four tips on how to help you cope with depression

that are recommended by psychologists and supported by research.

We're also going to teach you concepts you might not have heard of, like behavioral theory of depression.

Keep watching to learn more, to discover new strategies you can add to your mental health toolbox.

Build a sense of mastery.

According to the Anxiety and Depression Association of America, setting small achievable goals and celebrating even your little wins can help with depression.

How can you implement this into your everyday life?

Imagine that you have a school assignment

or work project to finish doing the whole thing all at once might seem too daunting

Instead of just setting one big goal of completing this project

Set little goals along the way step one might be writing

the intro step two could be doing the background research and so on

Successfully finishing each of these steps will help you build momentum momentum

and feel more confident that you can achieve your larger goal of finishing the project.

This is one example of how you can build a sense of mastery.

You've probably heard that exercise is an effective way to cope with depression, but did you know that part of the reason why it works is because it helps you build a sense of mastery?

Dr. Alan Valentine, chair of the Department of Psychiatry at the University of Texas MD Anderson Cancer Center,

recommends exercise to his depressed patients because it helps with depression by providing a sense of achievement.

Whether it's finishing a project, building a workout routine, or picking up a new hobby, focusing on mastering small skills can help you cope with depression.

Reduce rumination.

According to an article published in Frontiers in Human Neuroscience, people with depression tend to ruminate a lot on negative experiences, which can worsen their symptoms.

Ruminating too often can send you into a downward spiral, especially if you're depressed.

Do you find yourself getting stuck in negative thought patterns often?

Psychologist Alicia Clark suggests using gratitude to stop negative rumination and change your mindset.

Let's take a second to try Dr. Clark's gratitude exercise together.

Think about three things that you're grateful for right now.

No matter how small they are, it could be a friend or something that happened today that made you feel happier.

Focus on how these things or people make you feel.

The next time you catch yourself ruminating about something negative, pause, and write down three things that you're grateful for.

Behavioral theory of depression.

Megan Rice, a therapist at Talkspace, says that one way to cope with depression is to add rewards into your daily routine.

This technique is based on the behavioral theory of depression.

A Journal of Medical Internet Research article states, that according to behavioral therapy, doing activities that are important to you and feel rewarding,

like spending time with loved ones or pursuing a new hobby are an important part of treating depression.

Having a daily schedule that includes mental health coping strategies can also help you keep active, have something to look forward to each day and prevent you from falling into a rut.

So what are some things that you can do each day that feel rewarding?

Leave your ideas in the comments below.

Challenge distortions.

Cognitive distortions are negative beliefs that aren't based in reality.

If you have a bad experience, do you tend to focus on the negative and believe that things will always go poorly.

For instance, if you're feeling down, you may have thoughts like, I'll never get through this.

I'm always gonna feel sad.

This is an example of a cognitive distortion called overgeneralization.

A study by Blake and colleagues in 2018 found that people with depression have more cognitive distortions than those without depression.

According to Psych Central, one effective way to challenge cognitive distortions is to make a thought lock.

To create your own thought log, start off by writing down the situations you're in.

Then write down everything you're feeling and thinking.

Next, write down your answer to the following question.

Is there any evidence that these thoughts may not be true?

Finally, write down a more helpful alternative thought.

The thought log exercise can help you recognize the effect

that your thoughts are having on you and help reframe them into something more positive.

We hope these tips help you work through difficult emotions and encourage you to find healthy coping mechanisms that work for you.

Now we wanna hear from you, Psych2Goers.

How do you deal with depression?

Are there any routines or exercises you do that you find helpful if you're depressed?

Leave your thoughts in the comments down below and take a look at the suggestions from others in the community.

And always remember that your emotions are valid and you are loved and welcomed in this community.

Thanks so much for watching and see you in the next video.

Thank you.

下載應用

流利口語所需的一切

AI 發音評分逐句打分

音標練習掌握每個音

詞彙學習建立你的詞庫

詞彙遊戲邊玩邊學

掃碼

Download on theApp Store Get it onGoogle Play

同頻道

FOR YOU

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: 4 Ways to Cope With Depression - 通過影片學習英語口語

選擇練習模式

下載應用

同頻道

What Your Sleep Schedule Reveals About You

Traumatic Intelligence, the "Rarest Type" Discourse

Signs You're Mentally Tired, Not Lazy

6 Signs You’re Bottling Up Your Emotions

How To Practice Self Love

Signs You Have Smiling Depression

The Psychology of Why Some People Cry Easily

The Scary Reality of What Doomscrolling Does to Your Mind

7 Signs You Have Abandonment Issues

My Experience With Depression & How I Overcome It

9 Habits That Are Destroying Your Confidence

7 Signs You Might Be Less Intelligent Than You Think

The Psychology of Healing from Betrayal and Scams

When an Anxious Attachment Dates an Avoidant

7 Things That Can Tell You A Lot About A Person

If You’re Feeling Behind in Life Because of Your Mental Health, Watch This

How Your Childhood Influence The Way You Express Love (love styles)

5 Levels of Friendships

10 Signs Your Crush Likes You #crush #relationship #love #fallinginlove

This Video Found You For A Reason

推薦影片

6 Signs You're Depressed, Not Lazy

Social Media and Your Mental Health

This Is How To Stay Motivated!

5 Realistic Tips For Getting Your Life Together (when you're stressed & overwhelmed)

How Antidepressants Work

Every Type of Depression Explained in 16 Minutes

How to overcome depression | Jordan Peterson and Lex Fridman

3 Brain Tricks That Make You Happier in 15 Seconds

Your Insomnia Is Not What You Think

ways to feel a little better

80. Mental Health and Well-Being (Intermediate B1-B2) - English Reading Practice

透過YouTube學英語：從抑鬱應對影片中學口語技巧

日常交流高頻短語5則

分步影子跟讀指南：輕鬆攻克影片難點

什麼是跟讀法？