跟讀練習: Building Resilience: Bouncing Back from Setbacks | B1 English Shadowing - 通過影片學習英語口語
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158 句
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Everyone faces problems in life.
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Sometimes we fail an exam, lose a job, or have a plan that doesn't work.
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These moments can make us feel sad, angry, or hopeless.
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But life does not stop when we fall.
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What really matters is how we stand up again.
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This ability to recover and keep going is called resilience.
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Resilience means we can handle difficulties, learn from them, and continue to move forward.
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It does not mean we never feel bad or never fail.
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It means we do not give up when things go wrong.
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We accept what happens and we try again with new energy and understanding.
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It's normal to face problems.
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No one has a perfect life.
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Even people who seem successful have faced many setbacks before they reach their goals.
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When we understand that challenges are a natural part of life, we stop asking why me.
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and start asking, "What can I do now?" This question helps us focus on solutions instead of pain.
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When we focus on what we can control, we feel stronger.
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When we focus only on what we lost, we feel weak.
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So, the first step to resilience is to accept reality.
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Things go wrong sometimes, and that's okay.
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After something bad happens, emotions can be strong.
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We might feel disappointed, afraid, or even angry.
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It is important to notice and accept these feelings.
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When we say, "I feel sad," or "I am worried," we begin to understand what is happening inside us.
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This makes it easier to calm down.
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Trying to hide or ignore feelings doesn't help.
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It only makes them grow.
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When you face your emotions with honesty, they slowly lose power.
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You become the driver again, not the passenger of your emotions.
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A simple way to calm yourself is by breathing deeply.
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Take a slow breath in.
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Hold it for two seconds and then breathe out slowly.
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Do this a few times.
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It helps your body relax and gives your mind space to think clearly.
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When something bad happens, it can feel like the end of the world.
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But if you step back and look at the bigger picture, the problem often seems smaller.
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Ask yourself, will this matter in one year?
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or What can I learn from this?
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Most of the time, the answer helps you see that life continues.
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The situation that feels painful today may help you grow tomorrow.
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Many people later realized that a setback was actually a turning point.
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It pushed them to become stronger, wiser, and more focused.
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When we face challenges, some things are beyond our control.
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We can't change the weather, other people's opinions, or the past.
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but we can always control how we respond.
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This is the heart of resilience.
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You can choose to learn instead of complain.
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You can choose to rest instead of quit.
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You can choose to try again in a different way.
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Every small choice builds your inner strength.
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Resilience grows when we act, not when we wait.
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Our thoughts shape how we experience life.
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If we believe that failure means we are bad, we will feel hopeless.
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But if we believe that failure is a part of learning, we will feel motivated to improve.
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This is called a growth mindset.
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It means you believe you can learn and grow through effort and time.
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When you have a growth mindset, you see problems as opportunities to practice and become better.
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For example, if you fail a test, instead of saying "I'm stupid," you can say: I didn't prepare well this time.
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Next time I will study differently.
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This small change in thinking helps you move forward.
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When life feels heavy, don't try to fix everything at once.
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Start small Take one step today.
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It could be sending one email, exercising for 10 minutes, or organizing your desk.
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Small actions build confidence.
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Each step tells your brain, "I am doing something." over time.
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These small steps turn into progress.
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Resilience is not about huge actions.
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It is about continuing.
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even when motivation is low.
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Remember, small progress is still progress.
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Strong people are not those who never need help.
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They are the ones who know when to ask for it.
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Talk to someone you trust: a friend, a family member, a teacher, or a colleague.
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Sharing your feelings makes the burden lighter.
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Sometimes you just need someone to listen.
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Other times, you need advice or a new idea.
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People around you can give different perspectives.
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Asking for help is not weakness.
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It's wisdom.
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It shows that you are willing to grow and learn.
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Your body and mind work together.
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When you are tired, hungry, or stressed, it is harder to stay positive.
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That's why good habits are essential for resilience.
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Get enough sleep.
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Eat healthy food, move your body, and take breaks when you need them.
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These simple actions make a big difference.
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A strong body helps you have a strong mind.
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Also, make time for activities that make you happy listening to music, reading, or walking outside.
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These moments of peace give your mind the strength to face challenges again.
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every mistake or failure carries a lesson.
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Instead of judging yourself, ask.
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What happened?
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What can I learn?
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What will I do differently next time?
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Write your thoughts in a notebook.
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Writing helps you see patterns and understand what really went wrong.
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Maybe you need more planning, or maybe you need to communicate better.
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Each reflection makes you a little wiser and stronger.
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The way you talk to yourself matters.
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When you say, "I can't do this," your brain starts to believe it.
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But when you say, "I can try," Your energy changes.
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Replace negative self -talk with supportive words.
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Instead of "I always fail," say, "I failed this time, but I can improve."
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Instead of "I'm not good enough," say "I'm learning and growing." Talking kindly to yourself gives you courage to keep going.
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Setbacks can show you how strong you really are.
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Think about times when you faced something hard and still managed to move on.
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Maybe you were patient, brave, or creative.
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These qualities are your inner tools.
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When you remember your past successes, you build confidence for the future.
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You realize that if you overcame difficulties before, you can do it again.
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Strength often hides inside challenges.
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You just need to look closely to see it.
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You can't be resilient if you are exhausted.
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Rest is not a luxury.
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It is a necessity.
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Take time to relax.
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Go for a walk, listen to music, or simply breathe deeply for a few minutes.
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Sometimes people think they must work harder after failure, but real strength comes from balance.
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Rest gives your mind space to recover and your body energy to continue.
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Even short breaks can make a big difference.
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Life doesn't always go as planned.
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You may need to change your goals or try new paths.
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Flexibility helps you adapt.
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If one plan doesn't work, think of another way.
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For example, if your dream job is not available now, learn a skill that will bring you closer to it later.
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If your trip is canceled, use the time for something else meaningful.
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Being flexible doesn't mean giving up.
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It means being smart and creative.
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Even in difficult times, there are small things to be thankful for.
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A friend who listens, a beautiful sunset, or a kind message.
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thinking about these things reminds you that not everything is bad Gratitude gives hope.
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It helps your heart stay open instead of bitter.
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Each day, write down three things you are thankful for.
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It trains your mind to see light even when days are dark.
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Resilience grows from self -belief.
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Tell yourself, I can handle this.
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You don't need to be perfect, you just need to keep trying.
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Every time you face a problem and survive it, you prove your strength.
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Failures do not define who you are.
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They are just moments.
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You are more than your mistakes.
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You are a person who learns, adapts, and continues.
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Believe in that truth.
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It will carry you through many storms.
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Don't wait for big success to feel proud.
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Celebrate the small victories.
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Waking up early, finishing a task, making a call you were afraid to make.
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Each small win is proof that you are moving forward.
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When you recognize these small steps, you build motivation.
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You remind yourself that you are growing, even if slowly.
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Resilience is built from these quiet daily actions.
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In the end, resilience is not about avoiding pain.
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It's about transforming it.
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Every setback can teach you something valuable, patience, courage, or wisdom.
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When life knocks you down, you can choose to see it as an end or as a beginning.
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Each fall can be a lesson in disguise.
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Every time you rise again, you become stronger, wiser, and more confident.
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Resilience does not make life easy, but it makes you capable of facing it with hope and strength.
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And that is the real victory.
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本課的詞彙與口語要點
這節 B1 級別的口語課以影片“Building Resilience: Bouncing Back from Setbacks”為素材。 影片中反覆出現的詞有：resilience, learn, instead, strength, grow。 這段影片共有 158 個句子、1497 個單詞可供跟讀。 講話部分時長為 11:37。 說話人語速平穩，每分鐘約 129 個詞，很適合跟讀。 88% 的單詞屬於英語最常用的 3,000 詞，詞彙容易理解。
影片中的重點詞彙
影片中最難的 15 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| resilience 名詞 | /ɹɪˈzɪl.ɪ.əns/ | 彈性, 韌性 |
| breathe 動詞 | /bɹiːð/ | 呼吸, 吸 |
| emotion 名詞 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| hopeless 形容詞 | /ˈhoʊplɪs/ | 沒有希望的 /沒有希望的, 絕望的 /絕望的 |
| mindset 名詞 | /ˈmaɪn(d)ˌsɛt/ | 心態 /心態, 思維模式 /思維模式 |
| thankful 形容詞 | /ˈθæŋkfəl/ | 感謝 /感謝, 感激 |
| adapt 動詞 | /əˈdæpt/ | 適應 /適應 |
| motivation 名詞 | /ˈmoʊ.tə.veɪ.ʃən/ | 動機 /動機, 推動力 /推動力 |
| relax 動詞 | /ɹɪˈlæks/ | 鬆開 /鬆開, 放鬆 /放鬆 |
| recover 動詞 | /ɹɪˈkʌvɚ/ | 追回, 收復 |
| wisdom 名詞 | /ˈwɪzdəm/ | 智慧 |
| courage 名詞 | /ˈkʌ.ɹɪd͡ʒ/ | 勇氣 /勇氣, 膽量 /膽量 |
| motivate 動詞 | /ˈmoʊ.tɪ.veɪt/ | 激發 |
| notebook 名詞 | /ˈnoʊtˌbʊk/ | 筆記本 /筆記本, 本子 |
| exhaust 動詞 | /ɪɡˈzɔst/ | 抽完 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| give up 動詞 | 投案, 自首 | |
| calm down 動詞 | 冷靜下來 /冷靜下來, 平靜下來 /平靜下來 | |
| stand up 動詞 | 站起來 /站起來, 起來 /起來 | |
| wake up 動詞 | /ˌweɪk ˈʌp/ | 醒, 醒來 /醒來 |
| write down 動詞 | 寫下來 /寫下來, 寫下 /寫下 |
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：
- What can I learn?
- What will I do differently next time?
- You can't be resilient if you are exhausted.
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 定語從句 who / which + 從句 — 補充說明人或事物 | people who seem · those who never · ones who know |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | is called · is canceled · is built |
| 用 “might / may” 表可能 might/may + 動詞 — 有可能但不確定的事 | might feel · may help · may need |
| 動詞 + -ing enjoy、keep、stop… + -ing — 後接 -ing 形式的動詞 | stop asking · start asking · keep trying |
需要注意的發音
說話人用了 15 次縮略和弱讀形式，例如 doesn't, can't, don't。請按聽到的簡短形式來說。
- “th” 音: breathe /bɹiːð/, thankful /ˈθæŋkfəl/
- “sh” 和 “zh” 音: emotion /ɪˈməʊ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, reflection /ɹɪˈflɛkʃən/, patience /ˈpeɪ̯.ʃəns/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/
- 長單詞——注意重音位置: resilience /ɹɪˈzɪl.ɪ.əns/, motivation /ˈmoʊ.tə.veɪ.ʃən/, differently /ˈdɪf.ə.ɹənt.li/, necessity /nɪˈsɛsəti/, flexibility /ˌflɛksɪˈbɪlɪti/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: motivation /ˈmoʊ.tə.veɪ.ʃən/, recover /ɹɪˈkʌvɚ/, motivate /ˈmoʊ.tɪ.veɪt/, supportive /səˈpɔɹtɪv/, overcome /ˌəʊ.vəˈkʌm/
- 詞尾子音 — 要讀清楚，後面不要加母音: resilience /ɹɪˈzɪl.ɪ.əns/, setback /ˈsɛtbæk/, hopeless /ˈhoʊplɪs/, mindset /ˈmaɪn(d)ˌsɛt/, adapt /əˈdæpt/
- /r/ 和 /l/ 的區別: resilience /ɹɪˈzɪl.ɪ.əns/, differently /ˈdɪf.ə.ɹənt.li/, relax /ɹɪˈlæks/, resilient /ɹɪˈzɪl.jənt/, reflection /ɹɪˈflɛkʃən/
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。
- 用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
- 錄下自己的聲音並與原聲對比，特別注意 resilience, breathe, emotion 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。