跟讀練習: Kendall Jenner Breaks Down How Anxiety Affects Her Plans | Open Minded | Session 4 | Vogue - 通過影片學習英語口語

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136 句

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If I have something coming up that's bringing me out of my comfort zone, from that day on I will think about that

and like harp on it and let it eat me alive until the day it happens.

Because it can consume me to the point where I'm not focusing on like what's happening to me

that day or in that moment.

I'm just worried about like what's going to happen in the future.

So that's really stressful.

I know that I live a very fortunate lifestyle.

I know that I might not have some of the daily struggles that some people might have.

I have a really great family.

I have a wonderful job.

I'm stable financially.

I'm very blessed and fortunate.

It doesn't mean that I don't have crippling anxiety.

A lot of my anticipatory anxiety is like honing in

or focusing almost too much on one thing

that might bring me out of my comfort zone

and just like not being able to get it out of my head until it actually happens.

I for example really really don't like public speaking like it makes me really nervous

and uncomfortable but then there's moments in my life you know as a public figure

that I do have to kind of be in that position.

just so many eyeballs looking at you at one time.

I've messed up before too.

And it does, and you know, people still bring it up to this day.

Like, it's just so embarrassing, you know what I mean?

You're just like, oh my God, like how could I have messed up that bad?

It still is never gonna be like something that I'm super stoked on.

It will always make me nervous.

Anticipatory anxiety is when you are feeling anxious about something that hasn't happened yet and may never happen.

So you're anticipating that something catastrophic or disastrous is going to happen.

Oh my God, that's me.

Literally me.

How does it happen for you?

It's like all I think about.

I mean, I'm like doomsday.

I literally start to think about the worst possible thing that could happen.

The thing about anticipatory anxiety is people feel like it protects me to feel like I know what's going to happen

And eventually something bad will happen because it just does in life

But really what it is it's kind of a hyper vigilance It's always being worried

that the other shoe is going to drop right

and it's always a negative view of the future It's never like anticipating something good right notice

that right right and so it comes out in all kinds of contexts it comes out in work, like if someone has a presentation at work,

they come up with all these ways that it's going to go badly.

Or they're in a relationship and their boyfriend or girlfriend comes home and they're kind of distant and they immediately go to, this person's going to break up with me.

As opposed to, maybe that person just had a bad day at work.

But they construct these stories in their minds about what it means.

So they add meaning to something that isn't actually there.

I feel like my version of anticipatory anxiety might not be the worst, it might not be that bad.

But how bad can it get?

When do you know that someone might need help or it might get to a point that it's crippling?

Some anticipatory anxiety is healthy.

So you're going into a new experience, like you're taking a test or you're going into an interview.

You want to have that adrenaline going.

You want to be focused and on your game.

But where it starts to be problematic is when it cripples you, when it interferes with your functioning.

So some people will say, I can't go to a party because I'm so worried

or I can't go interview for that job or I can't go on that date because I get too anxious.

So it's really interfering with your day to day functioning.

When you've experienced anticipatory anxiety, how do you know that you're having it?

Do you feel it in your body?

What happens for you?

For example, I don't like public speaking very much.

The moment that I, you know, schedule it and I know it's happening, to the moment it actually happens, like, I will think about it constantly and it'll just, like, eat me alive.

Like, I won't be able to forget about it.

And the day I'm getting ready to go, I just have, like, so much anxiety.

Like, it feels like my blood is, like, boiling and I'm just, like, about, I'm, like, shaking.

I, like, my mouth is dry, like.

It can feel like a panic attack sometimes.

Definitely.

And then if someone has a panic attack, what happens is they worry they're gonna have another.

So they end up feeling like, I'm so worried that I'm gonna have another panic attack

that they end up having a panic attack about the fact

that they might have another panic attack right and that's what's

so insidious about anxiety right I think another thing

that happens is people are perfectionists and

if you feel like there's no room for error you're gonna feel really anxious about it

and and and you think that everyone's gonna notice

that you made the mistake exactly right so no one really notices

but you think I think everyone's really examining you that way.

So a lot of people who are perfectionistic tend to have a lot of anxiety around public appearances.

Yeah, I'm a big perfectionist.

Yeah.

I never want to mess up.

I want to do everything perfect.

Right.

And so I would say to somebody like that in therapy, so what's the worst that can happen if you're up there and you don't do something perfectly?

I guess if you mess up enough that people notice, they just make fun of you.

That's the worst that can happen.

See, I think it shows that you're human.

We have some audience questions because I really wanted to bring the audience into this.

How do you prevent letting your mind wander into anticipation anxiety?

Staying present.

So if you notice that you're in the future or you're in the past, to really ground yourself.

And there are a lot of grounding exercises that people can do to stay present.

And one of them is called the 54321, which is you notice like five things that you can see right now.

Okay.

four things that you can hear right now okay three things

that you can feel right now two things

that you can um you know smell right now one thing

that you can um taste there you go you go through the senses exactly exactly

100

and it really brings you into the present

101

because you have to really notice yeah um all right next

102

question does anxiety cause memory loss issues i've never heard

103

that question before well that's actually a great question because

104

when we're anxious we secrete stress hormones right and

105

when you have chronic over secretion of stress hormones it can affect your memory

106

and it can affect your brain oh my god not to make you more anxious i had no idea

107

and honestly i think that makes so much sense my memory is terrible and my stress levels are so high

108

that is so interesting i had no idea wow i've been asking all the professionals

109

that i've been and speaking just some advice or tips that, you know, viewers can apply to their lives and take home with them.

110

There are so many ways that people can manage their anxiety

111

and some things that they can do on their own have to do partly with some grounding exercises.

112

So one of them we talked about earlier, the 5-4-3-2-1.

113

Another one is you can go to the freezer, grab some ice and put ice in your hands.

114

And what that does is when you're spinning, it redirects all of that energy, your senses, to the cold on your hands.

115

And you rub the ice between your hands.

116

And it takes you right out of where you were because now your whole body is focused on there's something very, very cold in my hands.

117

I love that.

118

Well, thank you so much.

119

My pleasure.

120

This has been awesome.

121

I appreciate your advice.

122

I appreciate all the information.

123

I think this is really helpful and I learned stuff today, so that's awesome.

124

I appreciate you.

125

And thank you so much for talking about this because I think

126

that a lot of people can relate to all of the experiences that you have in their own lives.

127

Yeah, well, thank you.

128

There's been so many situations where I've had to kind of like face fears

129

or face situations like that and like honestly like own all that anxiety.

130

Like you just have to do it to not only grow as a person, but like become a better person and You know show

131

that you care about a situation after this whole series I've really come to the conclusion

132

that I want to be more present that I just want to like actually

133

Really really try to be as present as I possibly can

134

It's an awesome feeling when you hear a professional talking about something that's

135

so similar to your situation It's a great way to not feel alone in it all

136

So I hope that I think that's the main thing I'd love for people to take away from it Thank you.

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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“Kendall Jenner Breaks Down How Anxiety Affects Her Plans”為素材。影片中反覆出現的詞有：happen, anxiety, notice, anticipatory。這段影片共有 136 個句子、1615 個單詞可供跟讀。講話部分時長為 8:44。說話人語速較快，每分鐘約 185 個詞，會出現較多連讀和弱讀。 87% 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
anxious 形容詞	/ˈæŋkʃəs/	緊張 /緊張
perfectionist 名詞	/pɚˈfɛk.ʃənɪst/	完美主義者 /完美主義者
anticipate 動詞	/ænˈtɪs.ɪ.peɪt/	預料 /預料, 預想 /預想
hormone 名詞	/ˈhoɹmoʊn/	激素, 荷爾蒙 /荷爾蒙
interfere 動詞	/ˌɪn.tɚˈfɪɚ/	妨礙 /妨礙, 阻礙 /阻礙
doomsday 名詞	/ˈduːmz.deɪ/	末日, 世界末日
embarrass 動詞	/ɪmˈbæɹəs/	使…尷尬 /使…尷尬, 使…困窘
eyeball 名詞	/ˈaɪ.bɔl/	眼球, 睛球
insidious 形容詞	/ɪnˈsɪdi.əs/	陰險 /陰險, 狡詐 /狡詐
secretion 名詞	/sɪˈkriːʃ(ə)n/	分泌物
vigilance 名詞	/ˈvɪd͡ʒɪlɪns/	警覺 /警覺
adrenaline 名詞	/əˈdɹɛnəlɪn/	腎上腺素 /腎上腺素
catastrophic 形容詞	/ˌkætəˈstɹɑfɪk/	災難的 /災難的, 災難性的 /災難性的
freezer 名詞	/ˈfɹizɚ/	冰櫃 /冰櫃, 冷凍室 /冷凍室
wander 動詞	/ˈwɑndɚ/	漫步, 徘徊

影片中出現的短語動詞

單詞	釋義
end up 動詞	到達
come up 動詞	上來 /上來
come up with 動詞	想出, 提出
go through 動詞	通過 /通過

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：

I'm very blessed and fortunate.
It doesn't mean that I don't have crippling anxiety.
I've messed up before too.
How does it happen for you?
Do you feel it in your body?

需要注意的發音

說話人用了 54 次縮略和弱讀形式，例如 I'm, you're, I've。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: anxious /ˈæŋkʃəs/, perfectionist /pɚˈfɛk.ʃənɪst/, secretion /sɪˈkriːʃ(ə)n/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
長單詞——注意重音位置: anticipatory /ænˌtɪsəpəˈtɔri/, perfectionist /pɚˈfɛk.ʃənɪst/, anticipate /ænˈtɪs.ɪ.peɪt/, insidious /ɪnˈsɪdi.əs/, adrenaline /əˈdɹɛnəlɪn/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: vigilance /ˈvɪd͡ʒɪlɪns/, viewer /ˈvju.ɚ/
詞尾子音 — 要讀清楚，後面不要加母音: anxious /ˈæŋkʃəs/, distress /dɪˈstɹɛs/, perfectionist /pɚˈfɛk.ʃənɪst/, anticipate /ænˈtɪs.ɪ.peɪt/, fortunate /ˈfɔɹ.t͡ʃə.nɪt/
/r/ 和 /l/ 的區別: adrenaline /əˈdɹɛnəlɪn/, problematic /ˌpɹɑ.bləˈmæt.ɪk/, stressful /ˈstɹɛsfəl/

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 anxious, perfectionist, anticipate 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: Kendall Jenner Breaks Down How Anxiety Affects Her Plans | Open Minded | Session 4 | Vogue - 通過影片學習英語口語

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本課的詞彙與口語要點

影片中的重點詞彙

影片中出現的短語動詞

值得反覆跟讀的句子

需要注意的發音

如何用這段影片練習

什麼是跟讀法？