跟讀練習: How to Stop Criticizing Yourself (3 Steps That Actually Work) - 通過影片學習英語口語
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106 句
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Namo Vidhaya.
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For a long period of my life, I have been the biggest critic of myself.
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I think most of us has done that at some point in our life.
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When we make mistakes, when we fail, instead of looking at the problem, we turn on to ourself, we blame ourself, we criticize ourself.
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And this is called the destructive self -criticism and this leads to anxiety, depression and emotional suffering.
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So from today's video I would like to share with you three practical steps to follow
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and to apply into your life and completely let go of the anger towards yourself, the self -hatred and self -criticism.
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Number one, I want you to to talk to yourself like you talk to your best friend?
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Let me ask a question from you.
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Would you criticize your best friend in the same way you criticize yourself in your head?
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You wouldn't.
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If your friend came to you in a problem, how would you talk to your friend?
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You would support that person, right?
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Would you say like, you will always be like that, you will always be stupid, why are you always stupid?
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You wouldn't.
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How would you say?
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You would say okay that's fine let's get through this together.
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I'm here for you.
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I'm here to support you so let's get through this together.
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I want you to support yourself.
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Talk to yourself in the most supportive way.
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Whenever you make mistakes do not turn on to yourself and blame yourself.
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Support and say yes you made a mistake well
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but we can correct it let's take action to correct it
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so talking to your best friend talking to yourself like you
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talk to your best friend is a practice of loving kindness in Buddhism there's a word called metta
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and the common translation for the word metta is loving kindness
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but the word metha is more closer to the meaning of
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loving friendliness you become the friend of yourself you become a
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good friend now understand a good friend will criticize you okay he will point out he
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or she will point out what is wrong
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and what where the weakness is and what went wrong
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and say this is where you made the mistake
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so let's get through this together and let's correct it so
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that that supportiveness but still there is criticism understand
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that criticism itself is not entirely a bad thing it's not
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a wrong thing right you can criticize we can criticize ourselves to improve right
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and that is called the constructive criticism but
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that is not what most of the time we are doing
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in our head right there's a huge difference between the constructive criticism and the destructive criticism.
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What is the difference?
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The constructive criticism is always problem -oriented.
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That means in constructive criticism we focus on the problem.
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But in destructive criticism we look at the person and identity and we blame ourself for that.
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There's no good that we can gain from blaming ourself.
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But if we can look at what we did, our behavior,
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our actions and understand that we have made a mistake and tries to correct it and that is where our improvement is.
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So in constructive criticism we look at the problem but in destructive criticism we look at the person, personality, right?
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This is what most of the time athletes do to themselves, right?
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They criticize themselves but constructively.
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when they lose a match or when they win a match they go back
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and they re -watch their clips
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and to find to find out where did they make the mistakes
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so they find the mistake and they take action to correct it
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so that is called the constructive criticism you can still criticize yourself in a good way
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and that leads me to the second step the second step is i want you to detach your behavior from your identity.
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How to do that?
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Whenever you catch yourself criticizing or blaming because of a mistake that you have done,
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I want you to say this is not who I am, this is only what I did.
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So you look at the behavior, you look at the action instead of blaming yourself.
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Every time when you make when you when you
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when you make a mistake
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and criticize yourself you can say this is not who I am this doesn't define who I am
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this is just an action that I have done, this is a mistake that I have done, so I need to correct it.
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So in that way you don't label yourself from your mistake, right?
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Most of the time what we do is we label ourselves from our mistake.
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We say I'm a stupid person, I'm a careless person, I'm always forgetful.
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The more you repeat this, the more you become.
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Understand that we are what we repeat.
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So every time when you find yourself criticizing I want you to look at it and say this is my behavior,
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this is an action so that I can change it but this is not who I am.
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An interesting fact about Buddhism is the Buddha says
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that there is no single fixed permanent self called I that is sitting there and doing the mistake.
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Every action of our life is conditioned.
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Our identity is also conditioned.
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That means it is under constant change which means that we can change it.
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So that is why in Buddhism the Buddha sees
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that it is an improvement in the noble practice
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or Buddhist practice to see a mistake as a mistake and accept it as the mistake and taking action to correct it.
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Buddha saw it as one of the greatest ways to improve in life.
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So the second thing is that I need you to detach your identity from your behavior.
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And the final step, I need you to take action.
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Taking action is the most important thing in these three steps right although we think about it
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and we think about it correctly and we we look at the problem
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but we need to prove ourselves that we take action to correct
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that mistake taking action is the most important thing right your body your mind needs evidence
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that I'm going to change this can be changed
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so you look at the problem
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and you you find out what can I do about it
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and you take action sometimes
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that action can be difficult to take sometimes this action is something
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that we have been avoiding for ages
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but even though it is difficult you have to take
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that action at least a simple step towards it so
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that it your body needs that proof so
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that the body your body gets that proof
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that you are you're going to change your mind gets that proof that you're going to change.
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And that's where the real improvement happens.
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So these are the three steps that I need you to follow whenever you catch yourself criticizing.
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Right?
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First of all, talk to yourself like a friend, like a coach, like a supportive, a good friend.
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And then I need you to detach your identity from your behavior.
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And finally, I need you to take action towards correction.
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So practice these three steps and have a beautiful life.
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I wish you, may you have a healthy, a peaceful and a happy life.
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Namo Buddhahaya.
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本課的詞彙與口語要點
這節 B2 級別的口語課以影片“How to Stop Criticizing Yourself”為素材。 影片中反覆出現的詞有：mistake, action, criticism, criticize, correct。 這段影片共有 106 個句子、1240 個單詞可供跟讀。 講話部分時長為 8:26。 說話人語速平穩，每分鐘約 147 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 13 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| criticize 動詞 | /ˈkɹɪtɪsaɪz/ | 批評 /批評 |
| constructive 形容詞 | /kənˈstɹʌktɪv/ | 建設性的 /建設性的 |
| destructive 形容詞 | /dɪˈstɹʌktɪv/ | 破壞性的 /破壞性的 |
| kindness 名詞 | /ˈkaɪnd.nəs/ | 恩惠, 仁慈 |
| supportive 形容詞 | /səˈpɔɹtɪv/ | 支援的 |
| forgetful 形容詞 | /fərˈɡɛtfəl/ | 健忘, 丟三落四 /丟三落四 |
| friendliness 名詞 | /ˈfɹɛndlinəs/ | 友好, 親切 /親切 |
| careless 形容詞 | /kɛɹ.ləs/ | 輕率 /輕率, 大意 |
| critic 名詞 | /ˈkɹɪt.ɪk/ | 批評家 /批評家, 評論家 /評論家 |
| correction 名詞 | /kəˈɹɛkʃən/ | 修正, 校正 |
| hatred 名詞 | /ˈheɪtɹɪd/ | 恨, 仇恨 |
| athlete 名詞 | /ˈæθ.liːt/ | 田徑運動員 /田徑運動員 |
| weakness 名詞 | /ˈwik.nɪs/ | 虛弱 /虛弱, 軟弱 /軟弱 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| get through 動詞 | /ɡɛt ˈθɹu/ | 度過 /度過 |
| find out 動詞 | 找出, 查明 | |
| point out 動詞 | 指, 指出 | |
| go back 動詞 | 回去, 返回 |
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 |
|---|---|
| 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 conditioned · is also conditioned |
| 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 | have been · has done · have made |
| 最高階 the -est / the most … — 一組中最高或最低的 | the biggest · your best · the most supportive |
| 現在進行時 am/is/are + -ing — 此刻或近期正在發生的事 | is loving · are doing · is sitting |
需要注意的發音
說話人用了 12 次縮略和弱讀形式，例如 I'm, wouldn't, you're。請按聽到的簡短形式來說。
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: constructive /kənˈstɹʌktɪv/, destructive /dɪˈstɹʌktɪv/, supportive /səˈpɔɹtɪv/
- 詞尾子音 — 要讀清楚，後面不要加母音: criticize /ˈkɹɪtɪsaɪz/, constructive /kənˈstɹʌktɪv/, ourself /(ˌ)aʊə(ɹ)ˈsɛlf/, destructive /dɪˈstɹʌktɪv/, detach /dɪˈtæt͡ʃ/
- /r/ 和 /l/ 的區別: ourself /(ˌ)aʊə(ɹ)ˈsɛlf/, forgetful /fərˈɡɛtfəl/, friendliness /ˈfɹɛndlinəs/, careless /kɛɹ.ləs/
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 criticize, constructive, destructive 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。