跟讀練習: Self-Esteem: How It Changes And 2 Ways to Boost It - 通過影片學習英語口語
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Hi, I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos.
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Today I'm talking about self-esteem, how you get it, how it ebbs and flows over the course of your life,
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and what you can do to make it better.
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And this is based on several viewer questions asking me to talk about self-esteem.
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Self-esteem is how you value your self-worth.
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It falls on a spectrum from low to healthy to overinflated.
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With low self-esteem, you can feel worthless, inadequate and non-deserving of happiness.
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With a healthy level of self-esteem you can feel confident and feel like you deserve the things that come to you.
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With an over-inflated level of self-esteem you can feel entitled to the happiness even at the expense of others
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and you can be overly self-promotional and very defensive when you don't get the things that you feel you deserve.
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Positive experiences create healthy self-esteem and negative experiences create low self-esteem.
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It's still unclear exactly how you develop self-esteem, but we do know it's influenced by a combination of factors like your temperament,
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which is your hardwiring, your family environment, relationships, and life experiences.
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You can think of self-esteem as a trait
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that you possess that's part of your makeup and it's influenced by your external environment and can change over time.
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Here's the normal pattern of change in self-esteem across your lifespan.
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As a child, you start out with a very high level of self-esteem, essentially because you don't know any better and everything's positive and fun.
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However, as a child matures, self-esteem declines as you're better able to evaluate yourself against your environment and internalize feedback.
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These experiences shape your self-appraisal and at this stage your self-esteem is relatively unstable,
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meaning it's easily shaped by positive and negative experiences.
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Negative experiences can be from your parents, teachers, or other students.
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Traumatic experiences at this age have a much more significant
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and long-lasting effect on your self-esteem than similar events happening at a later age.
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In adolescence, your self-esteem continues to decline and researchers believe
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that this is related to issues with body image and changes that come with puberty.
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Around this time, you're transitioning from the nurturing elementary school environment to a more challenging middle and high school experience.
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Although the level of your self-esteem drops in adolescence, it becomes more stable, meaning that it's less changeable during this period.
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Another way of putting it is that your view of yourself is very fluid in childhood, but it becomes more solidified in adolescence.
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So if you develop an abnormally low self-esteem beyond the usual dip that you have at this age,
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it's harder for you to recover from that to increase your self-esteem in the adolescent stage.
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It's possible, but it takes more work.
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Self-esteem in adulthood increases gradually over time, peaking in the late 60s.
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And this is thought to be because of changes like establishing a career, developing a mastery over something,
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having a clarity of purpose, and creating a legacy through your family.
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And these are just some examples of achievements you experience over the course of your adulthood that promote feelings of self-worth.
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The stability of your self-esteem rises through young adulthood and then starts to decline as you reach midlife and older age.
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So this just means that how you feel about yourself is pretty stable and consistent in early adulthood, but once you reach midlife,
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the midlife crisis, your self-esteem is is more influenced by changes in your life circumstances.
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Once you get to the 70s and beyond, your self-esteem starts to decline again, and this is probably due to changing life roles like retirement,
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grandchildren, or the lack of children or grandchildren.
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And this is a time that people will reflect on their lives
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and can have a lot of regrets about the choices that they made.
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Health problems and the loss of a spouse all things that can negatively affect your self-esteem at this age.
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But not all people in their 70s and beyond have low self-esteem.
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Some older individuals can still maintain a high level
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or sense of self-worth and just accept their limitations at this stage of their life.
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One of the things about understanding this normal trajectory of self-esteem going up
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and down is that it shows us
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that adolescence is a key time to jump in and rally around youths and do things to bolster their self-esteem.
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Similarly, if you have an elderly relative who recently retired and seems to have lost their way,
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know that it's a good time to offer extra support in the area around helping them feel good about themselves.
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If you struggle with low self-esteem, here are two things that you can do to increase your self-esteem or help someone increase their self-esteem.
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Number one, recognize and utilize your strengths.
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People who recognize their strengths and use them tend to feel better about themselves.
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If your inner dialogue is saying things like, you're unlovable, you're inconsistent, or you don't measure up,
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then you're going to have a hard time recognizing your strengths.
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In fact, oftentimes that kind of negative thinking takes over your thoughts
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and can convince you that you have no strengths or that the strengths that you have are not very meaningful.
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It's important that you not only recognize your strengths, but you put them into action.
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And to recognize your strengths, you can ask yourself questions like, what are you good at?
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What do you enjoy doing?
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What have you done that's been the most successful for you?
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You want to make sure you identify the characteristics or behavior behind the action.
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So for example, you may say that you're good at playing video games, but playing video games is not a strength.
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But what about that makes you good?
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Maybe it's your ability to strategize.
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Maybe you have good hand-eye coordination that makes you very quick and responsive.
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Here's another example.
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Being a good swimmer is not a strength, but the physical agility and discipline it takes to be good at swimming are strengths.
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Another way to identify your strengths is to look at a list of strengths and check them off.
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I have a strengths handout that you can use for that purpose, and you can download it from my website.
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Once you have a list of your strengths,
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the next thing you want to do is develop a plan to use at least one of your strengths every day day.
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So for example, let's say your strength is flexibility.
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You think of yourself as someone who can adapt to change very well.
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A simple plan could be
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that could use your strength could be to leave your Saturday schedule open
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and allow other people to decide how you will spend your day.
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Or let's say your strength is patience.
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Your plan could be to listen to your loved one tell a story for the fifth time without interrupting them
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and you'll even ask follow-up questions to show your interest even
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though you know already know the answers to the questions
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and you're not going to let them know
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that you've already heard this another way to recognize your strengths is to recognize the strengths
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and others you may think
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that focusing on other people's strengths may make you feel bad about what you don't have
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but actually focusing on other people's strengths keeps
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you in the mindset of thinking in terms of strengths instead of being focused on weaknesses.
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Focusing on other people's weaknesses does not improve your self-esteem
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because critical thinking is critical thinking whether you're being judgmental of others
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or yourself so
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if you're stuck in a mindset of being critical
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you will ultimately be more critical of yourself than you are of other people
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but if you set your sights on recognizing the strengths in other people it helps you see your strengths
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so here's an example you notice
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that Susie is very good at multitasking she always seems to be able to finish her work
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and have extra time left over you say I wish I were better at multitasking seeing Susie do it
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so well it just makes me feel bad about myself and
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that can make you feel bad if you only focus on Susie
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but if you pull back and get a broader view you'll notice
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that John is not good at multitasking
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but he's very good at making people feel welcome
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and Nicole has a good eye for detail you start to see that no one is good at everything.
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We all have our strengths and weaknesses and as such, we all have ways that we can use our strengths to contribute to the collective good.
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And the better you get at noticing strengths, the more sensitive you become to noticing your own strengths.
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And recognizing your strengths and positive qualities helps you bolster the value that you give yourself.
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Number two, learn to accept compliments.
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People with low self-esteem have trouble accepting compliments they usually make you feel uncomfortable you tend to downplay them
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or say things to shut down the compliments
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so what you need to do is learn to hear the compliments
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and appreciate them and an easy way to do this is to prepare statements ahead of time
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that you would say in response to the compliments
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it could be as simple as thank you that's kind of you I appreciate you saying
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that tolerating compliments does two things it helps you get used to hearing positive feedback
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and it also helps the person giving you the compliment to feel good about extending kindness to you.
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It's a gift for someone to compliment you
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and it takes a certain level of security on the complimenters
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part to feel good enough about themselves to give you the spotlight.
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Therefore you want to allow
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this other person to show you this kind of generosity your self-assessment is at the heart of your self-esteem
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and even if someone took it away from you
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because of the way they treated you you can take
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it back it's not easy it's a series of small steps
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that add up over time like compounding interest for more on temperament watch
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this video i hope this helps you with self-esteem issues see you next time
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本課的詞彙與口語要點
這節口語課以影片“Self-Esteem: How It Changes And 2 Ways to Boost It”為素材。 影片中反覆出現的詞有：self, esteem, strength, experience, compliment。 這段影片共有 125 個句子、1767 個單詞可供跟讀。 講話部分時長為 10:50。 說話人語速自然，每分鐘約 163 個詞，接近日常對話。 85% 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 |
|---|---|---|
| compliment 名詞 | /ˈkɑmpləmənt/ | 稱讚 /稱讚, 道賀 /道賀 |
| decline 動詞 | /dɪˈklaɪn/ | 惡化 /惡化 |
| adulthood 名詞 | 成年 | |
| weakness 名詞 | /ˈwik.nɪs/ | 虛弱 /虛弱, 軟弱 /軟弱 |
| stable 名詞 | /ˈsteɪ.bəl/ | 馬廄, 馬棚 /馬棚 |
| happiness 名詞 | /ˈhæpinɪs/ | 幸福, 快樂 /快樂 |
| feedback 名詞 | /ˈfiːdˌbæk/ | 反饋 /反饋, 反應 /反應 |
| mindset 名詞 | /ˈmaɪn(d)ˌsɛt/ | 心態 /心態, 思維模式 /思維模式 |
| consistent 形容詞 | /kənˈsɪs.tənt/ | 一貫的 /一貫的 |
| relative 名詞 | /ˈɹɛl.ə.tɪv/ | 親戚 /親戚 |
| assessment 名詞 | /əˈsɛsmənt/ | 評價 /評價, 評估 /評估 |
| establish 動詞 | /ɪˈstæb.lɪʃ/ | 確定 /確定 |
| sensitive 形容詞 | /ˈsɛn.sɪt.ɪv/ | 敏感 |
| transition 名詞 | /tɹænˈzɪʃ.ən/ | 過渡 /過渡, 轉變 /轉變 |
| essentially 副詞 | /ɪˈsɛnʃəli/ | 本質上 /本質上, 基本上 |
影片中出現的短語動詞
| 單詞 | 釋義 |
|---|---|
| follow up 動詞 | 跟進 /跟進 |
| go up 動詞 | 上昇 /上升, 上去 |
| take over 動詞 | 接管, 接手 |
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 do you enjoy doing?
- What have you done that's been the most successful for you?
- Maybe it's your ability to strategize.
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 | have you done · you've already heard |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | is based · is thought |
| 定語從句 who / which + 從句 — 補充說明人或事物 | People who recognize · someone who can |
| 用 “might / may” 表可能 might/may + 動詞 — 有可能但不確定的事 | may say · may think · may make |
需要注意的發音
說話人用了 18 次縮略和弱讀形式，例如 you're, don't, I'm。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: establish /ɪˈstæb.lɪʃ/, transition /tɹænˈzɪʃ.ən/, essentially /ɪˈsɛnʃəli/, patience /ˈpeɪ̯.ʃəns/, coordination /kəʊˌɔːdɪˈneɪʃən/
- 長單詞——注意重音位置: essentially /ɪˈsɛnʃəli/, elementary /ˌɛləˈmɛntəɹi/, stability /stəˈbɪlɪti/, similarly /ˈsɪm.ə.lə.li/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: relative /ˈɹɛl.ə.tɪv/, sensitive /ˈsɛn.sɪt.ɪv/, defensive /dɪˈfɛn.sɪv/, achievement /əˈt͡ʃiːv.mənt/, collective /kəˈlɛktɪv/
- 詞尾子音 — 要讀清楚，後面不要加母音: compliment /ˈkɑmpləmənt/, weakness /ˈwik.nɪs/, happiness /ˈhæpinɪs/, feedback /ˈfiːdˌbæk/, mindset /ˈmaɪn(d)ˌsɛt/
- /r/ 和 /l/ 的區別: relative /ˈɹɛl.ə.tɪv/, reflect /ɹɪˈflɛkt/, rally /ˈɹæli/, elementary /ˌɛləˈmɛntəɹi/, gradually /ˈɡɹæd͡ʒuəli/
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 compliment, decline, adulthood 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。