跟讀練習: How Does Cognitive Behavioral Therapy Work? - 通過影片學習英語口語
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61 句
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(bright music) You just broke up with your partner.
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You had an argument with your best friend.
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You got let go from your job.
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A loved one gets sick.
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At some point in everyone's life, they may feel sad or gloomy.
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For most people, it's a fleeting feeling like a passing storm.
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Eventually the rainclouds clear, the sadness fades away.
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For me, though, the sadness didn't go away.
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It went on for weeks.
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I felt awful, and I didn't know what to do.
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(bright music) Well, these symptoms felt like I was being knocked down over and over again.
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I felt hopeless.
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I lost interest in things I normally enjoyed, and I really didn't have much of an appetite anymore.
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I finally talked to my doctor, and he encouraged me to see a mental health professional.
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You know, like a psychiatrist?
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The psychiatrist talked to me about my symptoms, how long they had been going on, and how they are impacting my life.
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She ended up prescribing me medication to help with my symptoms and talked about the potential side effects.
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She also explained that it's important to approach treatment for mental illness using a wide variety of tools and resources.
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So in addition to my medication treatment, I also started meeting with a therapist.
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My therapist introduced me to cognitive behavioral therapy or CBT.
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CBT is another treatment option for people with mental illness.
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CBT is an evidence-based treatment, which means it is based on scientific research and clinical expertise.
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CBT focuses on relationship between thoughts, feelings, beliefs, and behaviors.
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Negative or inaccurate thoughts are challenged and restated in logical, positive terms.
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When my psychiatrist explained my diagnosis, I felt hopeless, like I couldn't find a solution to help put the pieces of my life back together.
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As I continue to learn about cognitive behavioral therapy, it became clear that I was having a lot of negative and irrational thoughts that did not match up to facts.
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I would say things such as, "My boss hates me.
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"She's always giving me more work.
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"I'll never get that raise.
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"I'd like to hang out with my friends, "but I'll just bum everyone out.
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"I don't want them to get mad at me." I used to see things as one big mess.
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I'd look at my house and get overwhelmed.
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I'd say to myself, "I'm such a slob, I can't handle this." I was quick to call myself names, believed the worst of myself, and downplayed any positive parts of my life.
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I'd get discouraged and avoid dealing with my problems.
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Cognitive behavioral therapy helped me learn how to rethink and reevaluate how I saw the world.
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CBT taught me how my negative thoughts would team up with strong emotions and shut me down to further depress me.
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I can see clearly now that I was regularly interpreting most things in my life in a very negative manner.
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By learning to recognize extreme negative thinking, I was able to change my thoughts into positive statements, such as my boss gives me the important tasks, because she believes in me.
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I know I can handle things.
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Taking this approach gave me the confidence to talk to my boss about getting a raise.
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We had a great discussion, and she told me the steps I could take to advance my career.
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Little by little, my therapist helped me realize the unproductive thoughts and behaviors I was creating.
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CBT also refocused me towards problem-solving techniques.
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I began facing my fears using positive reinforcement techniques, and in time, I started to calm myself on my own.
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They're my friends, they love me.
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Being myself is all they've ever wanted.
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Cognitive behavioral therapy helped me learn how to stop attacking myself and instead think more productively.
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By changing my thoughts and setting logical goals, things started to get easier to manage.
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I learned to see things as individual parts that I dealt with one at a time, just start with the clothes, and when that's done, move onto the dishes.
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Just a little at a time, and you'll get it done.
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By taking ownership of my feelings and thoughts, my behaviors changed for the better.
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At times, I didn't think my symptoms would get better, but I kept going.
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I fought back.
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I stopped allowing myself to use negative thinking about myself to go unchecked.
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I've taken a fearless inventory of myself and through hard work, I've been clearer in my thoughts and feelings.
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I'm proud to say that I am on the road to taking my life back.
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The cognitive behavior therapy skills I learned along with my medication have helped me to put the pieces together.
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It's not always easy, but I now know that I can take the steps to handle problems when they come along.
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By learning more about CBT and how it can help me, I feel more put together and healthy.
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That's something to feel good about.
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(bright music)
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關於本課
在本課中，學習者將通過認知行為療法（CBT）的相關內容練習英語聽說技能。課程將幫助你理解如何面對負面情緒和思維，並學習如何將這些思維轉化為積極的自我對話，進而提高表達能力。這種練習不僅能提高你在日常對話中使用英語的自信，還是提升英語發音的有效方法。
關鍵詞彙與短語
- 認知行為療法 (Cognitive Behavioral Therapy, CBT)
- 負面思維 (Negative Thoughts)
- 情緒 (Emotions)
- 自我對話 (Self-talk)
- 積極強化 (Positive Reinforcement)
- 無效思維 (Unproductive Thoughts)
- 解決問題 (Problem-solving)
- 信心 (Confidence)
練習技巧
在這個影片中，講者的語速較為適中，語調清晰，非常適合進行shadowspeak練習。你可以通過以下方法來提升你的英語發音：
- 選擇影片中的一個段落進行模仿，注意聽講者的發音、語調和節奏。
- 重複這一段落多次，嘗試跟隨講者說出相同的內容，這種技術被稱為shadow speech或shadow speak。
- 在模仿的過程中，可以適當放慢影片的播放速度，以便更好地捕捉每個字音的細節。
- 完成一段影片後，閉上眼睛想像自己在說出這些句子，這將幫助你在腦海中熟悉這些表達。
- 定期使用這些練習技巧在其他情境中加以運用，逐步提高你的流利度和自信心。
通過這些方法，你將能夠提高英語發音，並在與他人交流時更自如地表達自己的思想和感受。選擇一個好的shadowing site，持之以恆的練習將帶來顯著的進步！
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 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | they've ever wanted · I've taken · have helped |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | being knocked · is based · are challenged |
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。