跟讀練習: Thinking Too Much About The Past? This One Strategy Can Help - 通過影片學習英語口語
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87 句
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There are two things that can stop you from enjoying the present moment.
有兩件事會讓你無法享受當下。
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Ruminating about your past and worrying about your future.
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Do you find yourself thinking about things you could have done differently or things that could go wrong?
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Staying present isn't easy, especially when you've been through trauma or struggle with anxiety.
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Practicing mindfulness can help you live a more fulfilled, happy life by being totally in the moment and stopping your mind from wondering.
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Now I know what you're thinking.
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Sigh, you can't just rewire your brain.
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Actually, according to researchers Davis and Hayes, your brain can rewire itself when you have a new experience.
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Because of something known as neuroplasticity, you can change the structure of your brain by practicing new habits, like mindfulness, regularly.
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So why should you worry about being present and mindful?
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Here are four reasons why mindfulness can be your superpower.
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Let's go!
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1. Psychological Flexibility According to Davis and Hayes, when you take a step back and notice your thoughts in an objective way,
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you can temporarily deactivate neural pathways that were formed from your past experiences.
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As a result, you'll have more psychological flexibility
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and can respond based on what is happening in the moment
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instead of automatically reacting the same way you have in the past.
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By using mindfulness, you can adapt to the situation you're in.
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In fact, according to an article published in the Journal of Psychotherapy,
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mindfulness mediation activates parts of the brain that helps with adapting to high stress situations.
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Let's use an example.
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Sarah is having a disagreement with her partner.
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Her first instinct is to get angry and defensive because in the past, arguments with her ex always got heated quickly.
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Instead of automatically reacting, she takes a few deep breaths, becomes aware of her thoughts, and notices how they are affecting her emotions.
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She brings her attention back to a partner to focus on what they're saying.
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This time, Sarah listens intently and responds calmly.
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Because Sarah is practicing mindfulness, she can communicate better, remain present, and regulate her emotions.
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Sarah's situation is just one example of how mindfulness can improve communication in relationships.
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According to an article published in the academic journal Psychotherapy, people who scored higher in mindfulness are more satisfied with their relationships,
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better at dealing with conflict, and more empathetic.
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They also have less anxiety and anger doing an argument, allowing them to respond compassionately instead of getting caught up in their emotions.
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Number two, stopping the avoidance cycle.
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If you've ever been through a traumatic experience, you might be familiar with the rebound effect.
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This is when you try to suppress a thought or avoid a situation, but the thought comes back frequently and more intrusively.
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The rebound effect leads to a behavioral loop where you try harder and harder to avoid the thought or situation and BAM!
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It comes back stronger each time.
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A study by Follett and colleagues suggest that mindfulness is beneficial in trauma therapy
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because it helps clients let go of fear and acknowledge their thoughts instead of suppressing them, which stops the avoidance behavioral loop.
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According to researchers Goodman and Calderon, one technique that is suggested for clients in trauma therapy is repeatedly thinking about an image
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that brings them comfort as they go about their day like your pet
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or the sun Whatever comforts you by continuously focusing on an image that relaxes them in a traumatic scenario
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They can increase feelings of safety and decrease negative arousal number three Hakuna Matata
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Raise your hand if you've ever been insanely anxious while sitting around doing absolutely nothing.
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Oh Wow a lot of us According to a paper published in the Akhomatic Journal Mindfulness,
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practicing mindfulness has been shown to reduce habitual worrying and test anxiety.
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There are two main characteristics of mindfulness, accepting and observing the thought without judgment and redirecting your attention from the thoughts.
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When we practice mindfulness, it can address habitual worrying by stopping thoughts about the past or future, which leaves us in the present.
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James is sitting at his desk about to take an exam.
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He's feeling extremely nervous and has all sorts of anxious thoughts running through his mind.
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What if I fail?
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I won't get a good mark in this course.
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I won't be able to get into the college I want.
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And I'll never be able to have a successful career.
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He notices these thoughts
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and decides to do a mindfulness exercise from psychologist Dr. Lillian Najad called Thoughts as Clouds in the Sky.
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He imagines all his negative thoughts as clouds floating in the sky, just passing by.
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He doesn't react or judge them at all.
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He just observes them and accepts that they are there without believing them or taking them to heart.
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He doesn't try to control or change them.
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He puts a distance between himself and his anxious thoughts instead of trying to identify with them.
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Then, he focuses on his immediate surroundings the desk in front of him, the feeling of his chair against his back, and the sound of his classmates talking.
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After a few moments, James feels relaxed, present, and ready to tackle the exam.
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Could this technique help you in an anxious situation in your life?
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Let us know in the comments.
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Number 4.
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Mindful Relating in Relationships.
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Have you ever had a partner do something that, in your opinion, is weird.
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Sai had a partner that would keep their batteries in the fridge.
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The first time he saw this, Sai was stunned.
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But this was normal to the partner.
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Mindful relating is a technique you can use to form deeper relationships and understand where your partner is coming from.
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To practice, therapist Lee Tremaine recommends that you try to remain focused on the conversation
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and keep bringing your attention back to it when your mind wanders.
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You might notice yourself getting distracted by self-conscious thoughts.
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Do they like me?
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Am I saying the right thing?
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Maybe your attention drifts to all the things on your to-do list for that day.
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Notice when this happens so you can direct all your attention back to the present moment.
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Focus on the person's body language, the emotions they're expressing, and the connection you feel to them.
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The more you practice mindfulness, the better you will get at it, and the more you will benefit.
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It's okay if it's hard at first.
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Do you struggle with staying present?
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How do you practice mindfulness in your own life?
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Share your thoughts in the comment section below.
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If you want to learn more about techniques that improve mental health, don't forget to subscribe to Psych2Go and hit the like button.
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Thanks for watching!
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Until next time!
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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“Thinking Too Much About The Past? This One Strategy Can Help”為素材。 影片中反覆出現的詞有：mindfulness, present, partner, situation, notice。 這段影片共有 87 個句子、1127 個單詞可供跟讀。 講話部分時長為 6:42。 說話人語速自然，每分鐘約 168 個詞，接近日常對話。 只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。
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 |
|---|---|---|
| mindfulness 名詞 | /ˈmaɪn(d)fʊlnəs/ | 正念 |
| anxious 形容詞 | /ˈæŋkʃəs/ | 緊張 /緊張 |
| emotion 名詞 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| trauma 名詞 | /ˈtɹɔm.ə/ | 負傷 /負傷, 損傷 /損傷 |
| habitual 形容詞 | /həˈbɪ.t͡ʃʊ.əl/ | 慣常的 /慣常的 |
| suppress 動詞 | /səˈpɹɛs/ | 抑制, 鎮壓 /鎮壓 |
| researcher 名詞 | /ˈɹiˌsɝ.t͡ʃɚ/ | 研究員 /研究員, 研究者 |
| adapt 動詞 | /əˈdæpt/ | 適應 /適應 |
| observe 動詞 | /əbˈzɜːv/ | 遵守, 遵循 |
| arousal 名詞 | /əˈɹaʊzəl/ | 覺醒 /覺醒, 喚起 /喚起 |
| classmate 名詞 | /ˈklæs.meɪt/ | 同學 /同學, 同班同學 /同班同學 |
| deactivate 動詞 | /ˌdiːˈæktɪveɪt/ | 使無效 /使無效 |
| neuroplasticity 名詞 | 神經可塑性 /神經可塑性 | |
| ruminate 動詞 | /ˈɹumənət/ | 反芻 /反芻 |
| superpower 名詞 | 超級大國 /超級大國 |
影片中出現的短語動詞
| 單詞 | 釋義 |
|---|---|
| come back 動詞 | 回來 /回來, 返回 |
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：
- Sigh, you can't just rewire your brain.
- What if I fail?
- Am I saying the right thing?
- Do you struggle with staying present?
- How do you practice mindfulness in your own life?
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 | you've been · you've ever been · has been shown |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | were formed · is suggested · has been shown |
需要注意的發音
說話人用了 16 次縮略和弱讀形式，例如 you've, doesn't, they're。請按聽到的簡短形式來說。
- “th” 音: empathetic /ˌɛmpəˈθɛtɪk/, pathway /ˈpæθˌweɪ/, therapist /ˈθɛɹəpɪst/
- “sh” 和 “zh” 音: anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, mediation /ˌmiːdiˈeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conscious /ˈkɑn.ʃəs/
- 長單詞——注意重音位置: habitual /həˈbɪ.t͡ʃʊ.əl/, behavioral /bɪˈheɪvjəɹəl/, flexibility /ˌflɛksɪˈbɪlɪti/, deactivate /ˌdiːˈæktɪveɪt/, empathetic /ˌɛmpəˈθɛtɪk/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: avoidance /əˈvɔɪdəns/, behavioral /bɪˈheɪvjəɹəl/, observe /əbˈzɜːv/, deactivate /ˌdiːˈæktɪveɪt/, activate /ˈæktɪˌveɪt/
- 詞尾子音 — 要讀清楚，後面不要加母音: mindfulness /ˈmaɪn(d)fʊlnəs/, anxious /ˈæŋkʃəs/, react /ɹiːˈækt/, rebound /ˈɹi.baʊnd/, avoidance /əˈvɔɪdəns/
- /r/ 和 /l/ 的區別: behavioral /bɪˈheɪvjəɹəl/, arousal /əˈɹaʊzəl/, calmly /ˈkɑː(ɹ)m.li/, neural /ˈnʊɹəl/, regulate /ˈɹɛɡ.jə.leɪt/
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 mindfulness, anxious, emotion 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。