跟讀練習: TED 中英雙語字幕: 如何讓壓力成為你的朋友 - 通過影片學習英語口語
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165 句
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1
I have
我有
2
a confession to make, but first, I want you to make a little confession to me.
我有件事要坦白，但首先，我希望你先對我坦白一點事。
3
In the past year, I want you to just raise your hand if you've experienced relatively little stress.
在過去的一年裡，如果你感受到的壓力相對較小，請舉手。
4
Anyone?
有人嗎？
5
How about a moderate amount of stress?
那適度的壓力又怎麼樣呢？
6
Who's experienced a lot of stress?
誰經歷過很大的壓力？
7
Yeah, me too.
對，我也是。
8
But that is not my confession.
但那並不是我的自白。
9
My confession is this.
我的坦白是這樣的。
10
I am a health psychologist, and my mission is to help people be happier and healthier. But I fear
我是一名健康心理學家，我的使命是幫助人們變得更快樂、更健康。但我擔心
11
that something I've been teaching for the last 10 years is doing more harm than good
我過去十年一直在教授的內容，實際上弊大於利。
12
and it has to do with stress
這與壓力有關。
13
for years I've been telling people stress makes you sick it
多年來我一直告訴大家，壓力會讓人生病。
14
increases the risk of everything from the common cold to cardiovascular disease basically I've turned stress into the enemy
會增加從普通感冒到心血管疾病等各類疾病的發病風險，說白了我把壓力當成了敵人。
15
but I've changed my mind about stress
但我對壓力的看法已經改變了
16
and today I want to change yours let me start with the study that made me rethink my whole approach to stress.
今天我想改變你們對壓力的看法，首先我要介紹一項研究，它讓我徹底重新審視了自己應對壓力的方式。
17
This study tracked 30 ,000 adults in the United States for eight years, and they started by asking people,
這項研究對美國3萬名成年人進行了為期八年的跟蹤調查，研究一開始就向受訪者提出了問題，
18
how much stress have you experienced in the last year?
過去一年你經歷了多大的壓力？
19
They also asked, do you believe that stress is harmful for your health?
他們還詢問：你是否認為壓力會對健康造成危害？
20
And then they used public death records to find out who died.
之後他們利用公開的死亡記錄查明瞭死者身份。
21
Okay, some bad news first.
好吧，先來說點壞訊息。
22
People who experienced a lot of stress in the previous year had a 43 % increased risk of dying.
前一年經歷過大量壓力的人死亡風險增加了43%。
23
But that was only true for the people who also believed that stress is harmful for your health.
但這一結論僅適用於那些同樣認為壓力會對健康造成危害的人群。
24
People who experienced a lot of stress but did not view stress as harmful were no more likely to die.
經歷過大量壓力但並不認為壓力有害的人群，其死亡風險並不會更高。
25
In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.
事實上，在該研究中，他們的死亡風險是所有人裡最低的，甚至低於那些壓力相對較小的人。
26
Now, the researchers estimated that over the eight years they were tracking deaths, 182 ,000 Americans died prematurely not from stress,
現在，研究人員估計，在他們追蹤死亡資料的八年時間裡，有182000名美國人並非因壓力而過早死亡。
27
but from the belief that stress is bad for you.
而是源於認為壓力對身體有害的觀念。
28
That is over 20 ,000 deaths a year now if
照這樣算，現在每年的死亡人數已經超過兩萬人了。
29
that estimate is correct
那個估計是正確的
30
that would make believing stress is bad for you the 15th
那會讓“認為壓力有害健康”成為第15大因素
31
largest cause of death in the United States last year killing more people than skin cancer HIV AIDS
去年美國的頭號死亡原因，其致死人數超過皮膚癌、愛滋病及HIV感染的總和
32
and homicide you can see why the study freaked me out here I've been spending
再加上兇殺案，你就能明白為什麼這項研究讓我感到不安了，我一直以來都在花時間……
33
so much energy telling people stress is bad for your health.
大家花了太多精力去告訴別人壓力有害健康。
34
So this study got me wondering, can changing how you think about stress make you healthier?
這項研究讓我不禁思考，改變你對壓力的看法能否讓你更健康？
35
And here the science says yes.
而這一次，科學給出的答案是肯定的。
36
When you change your mind about stress, you can change your body's response to stress.
當你改變對壓力的看法時，你就能改變身體對壓力的反應。
37
Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out.
現在為了解釋其原理，我希望大家假設自己是一項研究的參與者，這項研究的目的是讓你們產生壓力。
38
It's called the social stress test.
這被稱為社會壓力測試。
39
You come into the laboratory
你走進實驗室
40
and you're told you have to give a five -minute impromptu
然後有人告訴你，你必須做一場五分鐘的即興演講。
41
speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you
當著面前一眾專業評審的面，發表關於自身缺點的演講
42
and to make sure you feel the pressure there are bright lights
為了確保你能感受到壓力，現場還會亮起刺眼的燈光。
43
and a camera in your face kind of like this
還有個攝像頭對著你的臉，就像這樣
44
and the evaluators have been trained to give you discouraging nonverbal feedback like this
而且評估人員已經接受過訓練，會給你這種令人洩氣的非語言反饋。
45
Now that you're sufficiently demoralized, time for part two, a math test.
既然你們已經足夠灰心喪氣了，那就進入第二部分，一場數學測試。
46
And, unbeknownst to you, the experimenter has been trained to harass you during it.
而且你不知道的是，實驗人員已經受過訓練，會在實驗過程中故意騷擾你。
47
Now, we're going to all do this together.
現在，我們大家一起來做這件事。
48
It's going to be fun. For me.
這會很有意思。對我來說是這樣。
49
Okay.
好的。
50
I want you all to count backwards from 996 in increments of seven.
我要你們所有人從996開始倒數，每次減7。
51
You're going to do this out loud as fast as you can, starting with 996.
你要儘可能快地大聲說出來，從996開始。
52
Go.
走。
53
996. Go faster.
996，開快點。
54
Faster, please.
請快一點。
55
You're going too slow.
你太慢了。
56
Stop.
停。
57
Stop.
停下。
58
Stop.
59
That guy made a mistake.
那傢伙犯了個錯。
60
We're going to have to start all over again.
我們得重新開始了。
61
You're not very good at this, are you?
你這方面不太擅長，是吧？
62
Okay, so you get the idea.
好，你明白意思了吧。
63
Now, if you were actually in this study, you'd probably be a little stressed out.
現在，如果你真的參與了這項研究，你可能會感到有點緊張。
64
Your heart might be pounding you might be breathing faster, maybe breaking out into a sweat.
你的心臟可能怦怦直跳，呼吸變得急促，或許還會冒出一身冷汗。
65
And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.
通常情況下，我們會把這些生理變化解讀為焦慮，或者是我們無法很好應對壓力的訊號。
66
But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge?
但如果你把這些反應看作是你的身體正在充滿能量、準備迎接挑戰的訊號呢？
67
Now, that is exactly what participants were told in a study conducted at Harvard University.
這正是哈佛大學開展的一項研究中告知參與者的內容。
68
Before they went through the social stress test, they were taught to rethink their stress response as helpful.
在進行社會壓力測試之前，研究人員教受試者將自己的壓力反應重新解讀為有益的反應。
69
That pounding heart is preparing you for action.
那顆狂跳的心臟正在為你接下來的行動做好準備。
70
If you're breathing faster, it's no problem.
如果你呼吸變快了，那也沒關係。
71
It's getting more oxygen to your brain.
這會讓你的大腦獲得更多氧氣。
72
And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident.
而那些學會將壓力反應視為有助於自己表現的參與者，壓力更小、焦慮程度更低，也更自信。
73
But the most fascinating finding to me was how their physical stress response changed.
但對我來說最引人入勝的發現是，他們的生理應激反應發生了怎樣的變化。
74
Now, in a typical stress response, your heart rate goes up and your blood vessels constrict like this.
在典型的應激反應中，你的心率會上升，血管會像這樣收縮。
75
And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.
這就是長期壓力有時與心血管疾病相關的原因之一。
76
It's not really healthy to be in this state all the time.
一直處於這種狀態其實並不健康。
77
But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this.
但在這項研究中，當參與者認為自己的壓力反應是有益的時候，他們的血管會像這樣保持放鬆狀態。
78
Their heart was still pounding, but this is a much healthier cardiovascular profile it actually looks a lot like what happens in moments of joy
他們的心臟仍在劇烈跳動，但這種心血管狀態要健康得多，實際上與人們感到喜悅時的反應非常相似。
79
and courage over a lifetime of stressful experiences this one biological
以及在一生充滿壓力的經歷中展現的勇氣，這一生物學層面的
80
change could be the difference between a stress -induced heart attack at age 50
改變或許就是決定你會不會在50歲時因壓力引發心臟病的關鍵
81
and living well into your 90s
並且健康活到九十多歲
82
and this is really what the new science of stress reveals that how you think about stress matters.
而這正是關於壓力的新科學研究所揭示的真相：你看待壓力的方式至關重要。
83
So my goal as a health psychologist has changed.
因此，作為一名健康心理學家，我的目標發生了變化。
84
I no longer want to get rid of your stress.
我不再想幫你緩解壓力了。
85
I want to make you better at stress.
我想讓你更擅長應對壓力。
86
And we just did a little intervention.
我們剛剛進行了一次小小的干預。
87
If you raised your hand and said you'd had a lot of stress in the last year, we could have saved your life.
如果你當時舉手表示過去一年壓力很大，我們本可以救你一命。
88
Because hopefully the next time your heart is pounding from stress, you're going to remember this talk and you're going to think to yourself,
因為希望下次當你因壓力而心跳加速時，你會想起這次演講，然後你會對自己說，
89
this is my body helping me rise to this challenge and
這是我的身體在幫助我迎接挑戰，
90
when you view stress in that way your body believes you
當你以這種方式看待壓力時，你的身體會相信你的想法。
91
and your stress response becomes healthier now I said I have
你的壓力反應也會變得更健康。現在我說我已經
92
over a decade of demonizing stress to redeem myself from
十多年來我一直把壓力妖魔化，如今才試圖從中解脫出來
93
so we are gonna do one more intervention I want to
所以我們打算再進行一次干預，我想這麼做。
94
tell you about one of the most underappreciated aspects of the stress response
我來跟你講講應激反應中最被低估的一個方面
95
and the idea is this stress makes you social
核心觀點是，這種壓力會讓人變得更善於社交。
96
to understand the side of stress we need to talk about a hormone oxytocin and i know
要理解壓力的另一面，我們需要聊聊一種叫做催產素的激素，我知道
97
oxytocin has already gotten as much hype as a hormone can
催產素作為一種激素，已經獲得了它所能獲得的最大關注度。
98
get it even has its own cute nickname the cuddle hormone
你知道嗎，它甚至還有個可愛的暱稱——“擁抱荷爾蒙”。
99
because it's released when you hug someone but this is a very small part of what oxytocin is involved in.
100
Oxytocin is a neurohormone.
101
It fine -tunes your brain's social instincts.
102
It primes you to do things that strengthen close relationships.
103
Oxytocin makes you crave physical contact with your friends and family.
104
It enhances your empathy.
105
It even makes you more willing to help and support the people you care about.
106
Some people have even suggested we should snort oxytocin to become more compassionate and caring.
107
But here's what most people don't understand about oxytocin.
108
It's a stress hormone.
109
Your pituitary gland pumps this stuff out as part of the stress response.
110
It's as much a part of your stress response as the adrenaline that makes your heart pound.
111
And when oxytocin is released in the stress response, it is motivating you to seek support.
112
Your biological stress response is nudging you to tell someone how you feel, instead of bottling it up.
113
Your stress response wants to make sure you notice when someone else in your life is struggling, so that you can support each other.
114
When life is difficult, your stress response wants you to be surrounded by people who care about you.
115
okay
116
so how is knowing this side of stress going to make
117
you healthier well oxytocin doesn't only act on your brain it also acts on your body
118
and one of its main roles in your body is to
119
protect your cardiovascular system from the effects of stress it's a
120
natural anti -inflammatory it also helps your blood vessels stay relaxed during stress
121
but my favorite effect on the body is actually on the heart.
122
Your heart has receptors for this hormone.
123
And oxytocin helps heart cells regenerate and heal from any stress -induced damage.
124
This stress hormone strengthens your heart.
125
And the cool thing is, is that all of these physical benefits of oxytocin are enhanced by social contact and social support.
126
So when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone,
127
your stress response becomes healthier, and you actually recover faster from stress.
128
I find this amazing, that your stress response has a built -in mechanism for stress resilience.
129
And that mechanism is human connection.
130
I want to finish by telling you about one more study.
131
And listen up, because this study could also save a life.
132
this study tracked about a thousand adults in the united states and they ranged in age from 34 to 93
133
and they started the study by asking how much stress have you experienced in the last year
134
they also asked how much time have you spent helping out friends neighbors people in your community
135
and then they use public records for the next five years to find out who died
136
okay so the bad news first for every major stressful life experience like financial difficulties
137
or family crisis that increased the risk of dying by 30 percent
138
but and i hope you are expecting a but by now
139
but that wasn't true for everyone people who spent time caring for others,
140
showed absolutely no stress -related increase in dying, zero.
141
Caring created resilience.
142
And so we see once again that the harmful effects of stress on your health are not inevitable.
143
How you think and how you act can transform your experience of stress.
144
When you choose to view your stress response as helpful you create the biology of courage and
145
when you choose to connect with others under stress you can
146
create resilience now i wouldn't necessarily ask for more stressful experiences in my life
147
but this science has given me a whole new appreciation for stress us.
148
Stress gives us access to our hearts, the compassionate heart that finds joy and meaning in connecting with others.
149
And yes, you're a pounding physical heart working so hard to give you strength and energy.
150
And when you choose to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement.
151
You're saying that you can trust yourself to handle life's challenges.
152
And you're remembering that you don't have to face them alone.
153
Thank you.
154
I mean this is kind of amazing what you're telling us.
155
It's just it seems amazing to me that a belief about stress can make so much difference to someone's life expectancy.
156
How would that extend to advice like
157
if someone's making a lifestyle choice between say a stressful job
158
and a non -stressful job is it does it matter that
159
which way they go that it's it's equally wise to go for the stressful job
160
so long as you believe that you can handle it in some sense?
161
Yeah and one thing we know for certain is
162
that chasing meaning is better for your health than trying to avoid discomfort and
163
so I would say that's really the best way to make
164
decisions is go after what it is it creates meaning in your life
165
and then trust yourself to handle the stress that follows thank you so much Kelly
FOR YOU
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本課的詞彙與口語要點
這節口語課以影片“TED 中英雙語字幕: 如何讓壓力成為你的朋友”為素材。 影片中反覆出現的詞有：stress, response, study, oxytocin。 這段影片共有 165 個句子、1993 個單詞可供跟讀。 講話部分時長為 14:17。 說話人語速平穩，每分鐘約 140 個詞，很適合跟讀。 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 |
|---|---|---|
| hormone 名詞 | /ˈhoɹmoʊn/ | 激素, 荷爾蒙 /荷爾蒙 |
| helpful 形容詞 | /ˈhɛlp.fl̩/ | 有幫助 /有幫助 |
| harmful 形容詞 | /ˈhɑɹmfl̩/ | 有害, 不良 |
| confession 名詞 | /kənˈfɛʃən/ | 自白, 承認 /承認 |
| participant 名詞 | /pɑːɹˈtɪsəpənt/ | 參加者 /參加者, 參與者 /參與者 |
| cardiovascular 形容詞 | /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ | 心血管 |
| vessel 名詞 | /ˈvɛsəl/ | 船隻 /船隻, 船 |
| resilience 名詞 | /ɹɪˈzɪl.ɪ.əns/ | 彈性, 韌性 |
| belief 名詞 | /bɪˈliːf/ | 相信, 信心 |
| connect 動詞 | /kəˈnɛkt/ | 連線 /連線 |
| courage 名詞 | /ˈkʌ.ɹɪd͡ʒ/ | 勇氣 /勇氣, 膽量 /膽量 |
| biological 形容詞 | /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/ | 生物 |
| estimate 名詞 | /ˈɛs.tɪ.mət/ | 估計 /估計 |
| relax 動詞 | /ɹɪˈlæks/ | 鬆開 /鬆開, 放鬆 /放鬆 |
| mechanism 名詞 | /ˈmɛk.ə.nɪ.zəm/ | 機械 /機械, 機構 /機構 |
影片中出現的短語動詞
| 單詞 | 釋義 |
|---|---|
| find out 動詞 | 找出, 查明 |
| go through 動詞 | 通過 /通過 |
| go up 動詞 | 上昇 /上升, 上去 |
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：
- Who's experienced a lot of stress?
- We're going to have to start all over again.
- You're not very good at this, are you?
- If you're breathing faster, it's no problem.
- It's getting more oxygen to your brain.
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 |
|---|---|
| 現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作 | I've been teaching · I've been telling · I've been spending |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | have been trained · has been trained · was energized |
| 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 | you've experienced · I've turned · I've changed |
| 定語從句 who / which + 從句 — 補充說明人或事物 | People who experienced · people who also · people who had |
需要注意的發音
說話人用了 31 次縮略和弱讀形式，例如 you're, I've, don't。請按聽到的簡短形式來說。
- “th” 音: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, empathy /ˈɛmpəθi/, rethink /ɹiːˈθɪŋk/
- “sh” 和 “zh” 音: confession /kənˈfɛʃən/, intervention /ɪntɚˈvɛnʃən/, compassionate /kəmˈpæʃənət/, associate /əˈsoʊʃi.ət/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
- 長單詞——注意重音位置: participant /pɑːɹˈtɪsəpənt/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, mechanism /ˈmɛk.ə.nɪ.zəm/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, vessel /ˈvɛsəl/, intervention /ɪntɚˈvɛnʃən/, reveal /ɹɪˈviːl/, recover /ɹɪˈkʌvɚ/
- 詞尾子音 — 要讀清楚，後面不要加母音: distress /dɪˈstɹɛs/, pound /ˈpaʊ̯nd/, participant /pɑːɹˈtɪsəpənt/, resilience /ɹɪˈzɪl.ɪ.əns/, belief /bɪˈliːf/
- /r/ 和 /l/ 的區別: stressful /ˈstɹɛsfəl/, harmful /ˈhɑɹmfl̩/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, relax /ɹɪˈlæks/
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 hormone, helpful, harmful 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。