跟讀練習: Mel Robbins Shares Her Rock Bottom Moment - 通過影片學習英語口語
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Can we talk for a moment about how we begin to process the barrage of negative news and
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everything that shows up on our phones?
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And I think it's really overwhelming to a lot of people and creating anxiety for people.
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I know I've just shut it down.
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So how do we start doing this for ourselves?
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Like, is there a certain amount of time every day we should put the phone down?
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So there's a difference between being informed and inundated.
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And if there's something really important happening in the world, people will be talking about it.
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So you do not need to be checking the news. That is the truth.
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And right now - I'm going to hear it from Gail eventually.
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Yes.
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No, but I mean it.
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Like watching Gail is one thing.
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Yeah.
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Reading the headlines on your phone is a totally different game.
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Yeah.
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Because those headlines are written as a way to bait you to stay online more.
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Why?
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That's right.
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Because they make money when you stay online.
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The headlines are baited to get you to go to read the whole story.
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Correct.
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And you become so distracted.
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Yes.
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And also, the more you stay online, the more money platforms make.
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So they're incented to write scary headlines because it entices you to click because of something called the curiosity gap.
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So it is critical that you understand that the phone and the internet is a tool, but you've become the tool.
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And if you don't have boundaries with your phone, and I'm only gonna give you one of them.
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Yeah.
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Because most people won't listen to this anyway.
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And then they're gonna complain about how stressed out and overwhelmed they are.
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Yeah, yeah, yeah.
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The number one tool is this.
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Don't you ever, ever, ever sleep with your phone.
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You have to put your phone in the bathroom.
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And the reason is simple.
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I'm not even gonna talk about all the studies about how
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the phone in the room simply next to you interrupts your sleep.
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I'm going to talk about something that happens when you wake up.
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So the phone's next to you, right?
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And you're lying in bed.
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Yeah.
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Yeah, yeah, yeah.
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So, you know, the alarm goes off.
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And you pick up the phone.
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And here you are.
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Yeah.
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You aren't even vertical yet.
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And you have just allowed the world news
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and a thousand strangers on Instagram to walk into your bedroom you're checking emails
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and text messages and you wonder why you're stressed out
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and exhausted you're not even out of bed
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and you have put all this other stuff in your brain
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which means you are now the last thing on the list
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and if you lay there and start scrolling
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and it activates your stress response it absolutely takes longer to get out of bed correct
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and anxiety is higher for people in the morning, Oprah.
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And there are scientific reasons why this is true.
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And by the way, I also wanna share something
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because I think it's important to know that if you grew up in a traumatic household or you experienced abuse,
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poverty, bigotry, racism when you were little, you had a chaotic experience,
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you would wake up in the house and you didn't know what was gonna happen and you're going into a school.
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As you know, because of the work that you've done with Dr. Bruce Perry, this is stored trauma.
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So if you're waking up in the morning and the first thing you experience is anxiety, it is a sign of stored trauma.
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That's why a lot of people have anxiety first thing in the morning.
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It's stored trauma.
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Yes, yes.
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And laying in bed and staring at the ceiling, this was my rock bottom moment.
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When I was 41 years old, my husband and I found ourselves $800 ,000 in debt.
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And I lost my job we had three kids under the age of 10 and I could not get out of bed.
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The alarm would ring and it was like the anxiety was a gravity blanket.
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I would lay there like a human pot roast marinating in my problems, my fears, like, how are we gonna get out of this?
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And I'd start thinking about it, meaning I'm ruminating now.
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This is how the 5, 4, 3, 2, 1 theory came about.
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Yes.
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And so one night I got this idea.
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It's divine intervention.
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I was giving myself a pep talk.
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I don't know if you've ever gotten to a point in your life where things are really so low, you're talking to yourself out loud.
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Yes.
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I mean, that's a low moment. That is.
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And I'm like, that's it, Mel.
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It's an arm warning, woman.
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It's a new you.
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You know, you gotta stop drinking so much.
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You gotta stop screaming at your husband.
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You gotta call your parents.
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You gotta get a job.
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You gotta get these kids on the bus.
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And by God, woman, when that alarm rings, you have got to get out of bed.
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You cannot hit that snooze button six times.
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And at that moment, a rocket ship launched across the television screen.
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And I was like, it's a sign from God.
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Five, four, three, two, one, go.
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When that alarm rings, you're going to move so fast, you're not going to be in that bed when that anxiety hits.
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And that very next morning, it was a Tuesday in February in 2008, outside of Boston, Massachusetts.
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Your one decision from a different life.
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And the decision that changed my life was the decision to get out of bed that morning.
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Wow.
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And there is this moment of hesitation.
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It's this window of time, Oprah, where you have this thought, right?
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Where you know what you should or could do.
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and you stop and you think about whether or not you want to.
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And it's in this five -second window of thinking,
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you go up about what you want to do and whether or not you feel like doing it.
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Yeah, yeah, yeah, yeah, yeah.
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I don't want to, how's this going to help?
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This is where anxiety comes in.
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This is where all the stress comes, this is where procrastination comes in.
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And so that morning, I remembered the rocket launch, but I stopped and I started to think.
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And this moment of hesitation opens up
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And I felt myself reaching for the snooze button like I had done so many mornings
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because I was in this anxiety cycle, which makes you avoid things.
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It makes you run away from things.
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Was this before or after the TED Talk where you had a panic attack?
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Oh, it was way before.
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This is what led to it.
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Yeah.
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So I literally felt myself going, how's this gonna help?
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I made $100 ,000 in debt.
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I don't feel like getting up.
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I'm so anxious.
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How's this?
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And then I went five, four, three, two, one, and I stood up. and something interesting happened.
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When you move, you move from here to here. From here to here.
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You stop thinking and you do.
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Yeah.
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And the action overrides the swirling thoughts and sensation and reconnects you with your power.
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And that was the beginning of an entirely new life.
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It was how I started to cure my anxiety and heal it
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and stop responding to uncertainty by doubting my capacity and capability to deal with it.
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And anybody can develop this skill
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where you find yourself in a moment where you hesitate
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and you start to doubt yourself and you start to feel anxious and you just go five,
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four, three, two, one and you push through it and you take the next right step.
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And that first step is counting backwards.
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And what I know now, because this is spread around the world, it is used in clinical settings.
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It's incredible for OCD and PTSD.
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I know of over a thousand people have stopped themselves from committing suicide.
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Wow.
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Because they counted five, four, three, two, one in that moment after they hesitated.
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And also what you shared with us today to be able to...
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Put your hand on the heart and you can lay in bed if you feel yourself swirling and go,
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I'm okay, I'm safe, I'm loved, and I'm capable.
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Five, four, three, two, one.
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Let's go.
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Let's go and the action proves that you are.
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The action quiets the mind.
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The action aligns the emotion in your body with forward momentum.
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And just like a domino, that first one that tips can tip the second one, but those two then can tip something 10 times its size.
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And move you in a different direction.
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Correct.
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Absolutely.
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And so I counted five, four, three, two, one all day long, every day.
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And it became a tool to help me push through those moments of anxiety.
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Procrastination.
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Correct.
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Yes.
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Correct.
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And that's what turned my life around.
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本課的詞彙與口語要點
這節口語課以影片“Mel Robbins Shares Her Rock Bottom Moment”為素材。 影片中反覆出現的詞有：anxiety, bed, moment。 這段影片共有 160 個句子、1492 個單詞可供跟讀。 講話部分時長為 8:26。 說話人語速自然，每分鐘約 177 個詞，接近日常對話。 86% 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 |
|---|---|---|
| anxiety 名詞 | /æŋˈzaɪ.əti/ | 焦慮 /焦慮, 擔心 |
| alarm 名詞 | /əˈlɑɹm/ | 警報 /警報 |
| headline 名詞 | /ˈhɛd.laɪn/ | 標題 /標題 |
| trauma 名詞 | /ˈtɹɔm.ə/ | 負傷 /負傷, 損傷 /損傷 |
| rocket 名詞 | /ˈɹɑk.ɪt/ | 火箭發動機 /火箭發動機, 火箭 |
| anxious 形容詞 | /ˈæŋkʃəs/ | 緊張 /緊張 |
| bait 名詞 | /beɪt/ | 誘餌 /誘餌, 魚餌 /魚餌 |
| hesitate 動詞 | /ˈhɛz.ə.teɪt/ | 猶豫 /猶豫, 躊躇 /躊躇 |
| hesitation 名詞 | /ˌhɛzɪˈteɪʃən/ | 躊躇 /躊躇, 猶豫 /猶豫 |
| bedroom 名詞 | /ˈbɛdˌɹum/ | 臥室 /臥室, 寢室 /寢室 |
| poverty 名詞 | /ˈpɑːvɚti/ | 貧窮 /貧窮, 貧困 /貧困 |
| skill 名詞 | /skɪl/ | 技巧, 技能 |
| scary 形容詞 | /ˈskɛə.ɹi/ | 恐怖 |
| cure 動詞 | /kjɔː/ | 治療 /治療 |
| stranger 名詞 | /ˈstɹeɪnd͡ʒɚ/ | 陌生人 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| get up 動詞 | 起床 | |
| pick up 動詞 | 拾取, 撿 /撿 | |
| 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 |
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 know I've just shut it down.
- Don't you ever, ever, ever sleep with your phone.
- You aren't even vertical yet.
- I mean, that's a low moment.
- I don't want to, how's this going to help?
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 | I've just shut · you've become · have just allowed |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | being informed · are written · are baited |
需要注意的發音
說話人用了 47 次縮略和弱讀形式，例如 I'm, you're, gonna。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: anxious /ˈæŋkʃəs/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, emotion /ɪˈməʊ.ʃən/, sensation /sɛnˈseɪʃən/
- 長單詞——注意重音位置: anxiety /æŋˈzaɪ.əti/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, momentum /ˌmə(ʊ)ˈmɛntəm/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: poverty /ˈpɑːvɚti/, intervention /ɪntɚˈvɛnʃən/, divine /dɪˈvaɪn/, gravity /ˈɡɹævɪti/, vertical /ˈvɝ.tɪ.kəl/
- 詞尾子音 — 要讀清楚，後面不要加母音: rocket /ˈɹɑk.ɪt/, anxious /ˈæŋkʃəs/, distress /dɪˈstɹɛs/, bait /beɪt/, hesitate /ˈhɛz.ə.teɪt/
- /r/ 和 /l/ 的區別: alarm /əˈlɑɹm/, scroll /skɹoʊl/
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 anxiety, alarm, headline 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。