跟讀練習: 5 Ways to Diffuse Your anger - 通過影片學習英語口語

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Hi, I'm Dr. Tracy Marks, and I make mental health education videos.

Today, I'm talking about diffusing your anger before you lose control,

and this is a follow -up of a video I did on looking at how you become angry based on your temperament.

That video is linked in the corner and in the description.

There's many ways that you can, or techniques you can use to manage your anger and rage,

so this video will be part of a series on anger management.

After this video, I'll have an affirmation video on processing anger.

It's more of a meditation to help you process your emotions through affirming statements.

If this isn't your style, then just click away.

But focusing on affirming statements is one approach to processing anger.

What you think and assume about your situation affects your response to it and your behavior.

And we can hold tightly to negative assumptions that can distort how we interpret a given interaction.

To better understand how to stop before you lose control, let's look at the cycle of anger.

First, you have a triggering event, and this would be something like feeling disrespected or used or having someone cut you off in traffic.

And then this is followed by negative thoughts, like I'm the weakest link on this team or that woman driver doesn't care about anyone but herself.

These are automatic thoughts that pop into your mind right after the triggering event.

Then you have an emotional response to your thought even if your thought isn't rational.

You may feel shame or embarrassment for being the worst team member,

or you feel rage toward the driver like you wish you could hurt her or that she would just crash her car.

This is followed by physical symptoms like a racing heart or sweaty palms or even tense muscles and jaw clenching.

Then you have the behavioral response of yelling, cursing, arguing, or even crying.

So with this cycle, you have things going on in your head that lead to behaviors.

And there's different places in this cycle that you can change to address your anger.

Right now, I'm focused on the behavioral response.

The first technique to diffuse your anger is to practice taking three deep breaths before you respond.

And this gives you a chance to resist lashing out automatically.

Many times the anger response is impulsive.

And if you had been able to wait even just five seconds,

you may have had the control to hold back on saying something hurtful that you can't take back.

The second technique is to develop canned responses to controversial topics.

If you're always around people who like getting into political discussions and their views are opposite of yours,

you wanna already know what to say to shut down the conversation or make it clear that you have no comment.

It could be as simple as, I don't discuss politics before 5 p .m or without a glass of wine in my hand.

Whatever it is, make it something that fits your personality

and help people get the message without it becoming the focus of another discussion.

For example, you don't want to say something like, only idiots discuss politics.

That's just going to turn into a different kind of argument.

You're not trying to insult people.

You're just trying to politely and respectfully pass on that conversation.

Prepare a couple of statements that you can use for any topic

or situation that you know triggers you

if someone repeatedly tries to engage you in a conversation or activity

that you're avoiding use the broken record technique where you give the same response in the same tone of voice

you don't need to craft another response just to make sure

they get it this time saying the same thing in the same tone sends a stronger message

that you meant what you said another thing you can do is develop statements

that de -escalate the situation before you get too angry

And these would be statements like, I need to take a break, or I need a timeout.

Can we talk about this later?

Or the classic, maybe we can agree to disagree on this.

These are canned statements similar to the no comment statements, but the purpose of these statements is to stop a conflict that you've already participated in,

but you recognize it's getting too heated for you and you're about to blow.

And this is where it's helpful to know what your physical symptoms are

when you start to get angry or rageful and this is step four in the cycle of anger.

Do you start sweating?

Does your chest get warm?

Knowing this about yourself can help you recognize when you're going down the path to rage and when to use this technique.

The fourth technique is to stop and observe your anger.

Imagine it as if you're another person in the room looking at you.

What do you look like?

Do you appear intensely angry because you're throwing things, or do you just seem snippy and hot -headed?

Are you talking loudly or brooding in your head?

By disengaging from your anger and actually observing it in a mindful way, you take the energy out of it,

and this gives you time to avoid lashing out.

The last thing you can do is use diversions.

Let's say you remove yourself from the situation by using the

third technique of shutting things down with an I need a timeout statement.

Then do something to distract yourself like listening to music or taking a brief walk or even coloring.

Coloring complex drawings is a popular stress reduction technique

and you can buy a coloring book or there's free coloring templates available online at justcolor .net or freemandalas .net.

Next time, I plan to address the negative automatic thoughts in the cycle of anger.

Stay tuned.

See you next time.

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本課的詞彙與口語要點

這節口語課以影片“5 Ways to Diffuse Your anger”為素材。影片中反覆出現的詞有：anger, statement, technique, response, cycle。這段影片共有 73 個句子、991 個單詞可供跟讀。講話部分時長為 6:09。說話人語速自然，每分鐘約 161 個詞，接近日常對話。 84% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
anger 名詞	/ˈæŋɡə/	發怒 /發怒, 忿怒
technique 名詞	/tɛkˈniːk/	技術 /技術, 技巧
trigger 名詞	/ˈtɹɪɡɚ/	扳機 /扳機
rage 名詞	/ɹeɪd͡ʒ/	憤怒 /憤怒, 怒火
tone 名詞	/ˈtəʊn/	全音
topic 名詞	/ˈtɑpɪk/	主題 /主題, 話題 /話題
automatic 形容詞	/ˌɔː.təˈmæt.ɪk/	自動的 /自動的
observe 動詞	/əbˈzɜːv/	遵守, 遵循
symptom 名詞	/ˈsɪm(p)təm/	症狀 /症狀, 病徵 /病徵
argue 動詞	/ˈɑɹ.ɡju/	辯論 /辯論, 爭辯 /爭辯
muscle 名詞	/ˈmʌs.əl/	肌肉, 筋肉
helpful 形容詞	/ˈhɛlp.fl̩/	有幫助 /有幫助
participate 動詞	/pɑːˈtɪs.ɪ.peɪt/	參加 /參加
reduction 名詞	/ɹɪˈdʌk.ʃən/	還原 /還原, 還原作用 /還原作用
interaction 名詞	/ˌɪn.təˈɹæk.ʃən/	相互作用

影片中出現的短語動詞

單詞	釋義
go down 動詞	下降, 下去
take back 動詞	撤回

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

If this isn't your style, then just click away.
Can we talk about this later?
Does your chest get warm?
What do you look like?
Are you talking loudly or brooding in your head?

需要注意的發音

說話人用了 22 次縮略和弱讀形式，例如 you're, I'm, don't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
長單詞——注意重音位置: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: observe /əbˈzɜːv/, behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, diversion /dɪˈvɝ.ʒən/, impulsive /ɪmˈpʌlsɪv/
詞尾子音 — 要讀清楚，後面不要加母音: technique /tɛkˈniːk/, rage /ɹeɪd͡ʒ/, topic /ˈtɑpɪk/, automatic /ˌɔː.təˈmæt.ɪk/, observe /əbˈzɜːv/
/r/ 和 /l/ 的區別: behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, repeatedly /ɹɪˈpiːtɪdli/, rational /ˈɹæʃ(ə)nəl/, hurtful /ˈhɜɹtfʊl/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 anger, technique, trigger 這類單詞。

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: 5 Ways to Diffuse Your anger - 通過影片學習英語口語

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