跟读练习: 5 Ways to Diffuse Your anger - 通过视频学习英语口语

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Hi, I'm Dr. Tracy Marks, and I make mental health education videos.

Today, I'm talking about diffusing your anger before you lose control,

and this is a follow -up of a video I did on looking at how you become angry based on your temperament.

That video is linked in the corner and in the description.

There's many ways that you can, or techniques you can use to manage your anger and rage,

so this video will be part of a series on anger management.

After this video, I'll have an affirmation video on processing anger.

It's more of a meditation to help you process your emotions through affirming statements.

If this isn't your style, then just click away.

But focusing on affirming statements is one approach to processing anger.

What you think and assume about your situation affects your response to it and your behavior.

And we can hold tightly to negative assumptions that can distort how we interpret a given interaction.

To better understand how to stop before you lose control, let's look at the cycle of anger.

First, you have a triggering event, and this would be something like feeling disrespected or used or having someone cut you off in traffic.

And then this is followed by negative thoughts, like I'm the weakest link on this team or that woman driver doesn't care about anyone but herself.

These are automatic thoughts that pop into your mind right after the triggering event.

Then you have an emotional response to your thought even if your thought isn't rational.

You may feel shame or embarrassment for being the worst team member,

or you feel rage toward the driver like you wish you could hurt her or that she would just crash her car.

This is followed by physical symptoms like a racing heart or sweaty palms or even tense muscles and jaw clenching.

Then you have the behavioral response of yelling, cursing, arguing, or even crying.

So with this cycle, you have things going on in your head that lead to behaviors.

And there's different places in this cycle that you can change to address your anger.

Right now, I'm focused on the behavioral response.

The first technique to diffuse your anger is to practice taking three deep breaths before you respond.

And this gives you a chance to resist lashing out automatically.

Many times the anger response is impulsive.

And if you had been able to wait even just five seconds,

you may have had the control to hold back on saying something hurtful that you can't take back.

The second technique is to develop canned responses to controversial topics.

If you're always around people who like getting into political discussions and their views are opposite of yours,

you wanna already know what to say to shut down the conversation or make it clear that you have no comment.

It could be as simple as, I don't discuss politics before 5 p .m or without a glass of wine in my hand.

Whatever it is, make it something that fits your personality

and help people get the message without it becoming the focus of another discussion.

For example, you don't want to say something like, only idiots discuss politics.

That's just going to turn into a different kind of argument.

You're not trying to insult people.

You're just trying to politely and respectfully pass on that conversation.

Prepare a couple of statements that you can use for any topic

or situation that you know triggers you

if someone repeatedly tries to engage you in a conversation or activity

that you're avoiding use the broken record technique where you give the same response in the same tone of voice

you don't need to craft another response just to make sure

they get it this time saying the same thing in the same tone sends a stronger message

that you meant what you said another thing you can do is develop statements

that de -escalate the situation before you get too angry

And these would be statements like, I need to take a break, or I need a timeout.

Can we talk about this later?

Or the classic, maybe we can agree to disagree on this.

These are canned statements similar to the no comment statements, but the purpose of these statements is to stop a conflict that you've already participated in,

but you recognize it's getting too heated for you and you're about to blow.

And this is where it's helpful to know what your physical symptoms are

when you start to get angry or rageful and this is step four in the cycle of anger.

Do you start sweating?

Does your chest get warm?

Knowing this about yourself can help you recognize when you're going down the path to rage and when to use this technique.

The fourth technique is to stop and observe your anger.

Imagine it as if you're another person in the room looking at you.

What do you look like?

Do you appear intensely angry because you're throwing things, or do you just seem snippy and hot -headed?

Are you talking loudly or brooding in your head?

By disengaging from your anger and actually observing it in a mindful way, you take the energy out of it,

and this gives you time to avoid lashing out.

The last thing you can do is use diversions.

Let's say you remove yourself from the situation by using the

third technique of shutting things down with an I need a timeout statement.

Then do something to distract yourself like listening to music or taking a brief walk or even coloring.

Coloring complex drawings is a popular stress reduction technique

and you can buy a coloring book or there's free coloring templates available online at justcolor .net or freemandalas .net.

Next time, I plan to address the negative automatic thoughts in the cycle of anger.

Stay tuned.

See you next time.

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本课的词汇与口语要点

这节口语课以视频“5 Ways to Diffuse Your anger”为素材。视频中反复出现的词有：anger, statement, technique, response, cycle。这段视频共有 73 个句子、991 个单词可供跟读。讲话部分时长为 6:09。说话人语速自然，每分钟约 161 个词，接近日常对话。 84% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
anger 名词	/ˈæŋɡə/	發怒 /发怒, 忿怒
technique 名词	/tɛkˈniːk/	技術 /技术, 技巧
trigger 名词	/ˈtɹɪɡɚ/	扳機 /扳机
rage 名词	/ɹeɪd͡ʒ/	憤怒 /愤怒, 怒火
tone 名词	/ˈtəʊn/	全音
topic 名词	/ˈtɑpɪk/	主題 /主题, 話題 /话题
automatic 形容词	/ˌɔː.təˈmæt.ɪk/	自動的 /自动的
observe 动词	/əbˈzɜːv/	遵守, 遵循
symptom 名词	/ˈsɪm(p)təm/	症狀 /症状, 病徵 /病征
argue 动词	/ˈɑɹ.ɡju/	辯論 /辩论, 爭辯 /争辩
muscle 名词	/ˈmʌs.əl/	肌肉, 筋肉
helpful 形容词	/ˈhɛlp.fl̩/	有幫助 /有帮助
participate 动词	/pɑːˈtɪs.ɪ.peɪt/	參加 /参加
reduction 名词	/ɹɪˈdʌk.ʃən/	還原 /还原, 還原作用 /还原作用
interaction 名词	/ˌɪn.təˈɹæk.ʃən/	相互作用

视频中出现的短语动词

单词	释义
go down 动词	下降, 下去
take back 动词	撤回

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

If this isn't your style, then just click away.
Can we talk about this later?
Does your chest get warm?
What do you look like?
Are you talking loudly or brooding in your head?

需要注意的发音

说话人用了 22 次缩略和弱读形式，例如 you're, I'm, don't。请按听到的简短形式来说。

“sh” 和 “zh” 音: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
长单词——注意重音位置: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: observe /əbˈzɜːv/, behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, diversion /dɪˈvɝ.ʒən/, impulsive /ɪmˈpʌlsɪv/
词尾辅音 — 要读清楚，后面不要加元音: technique /tɛkˈniːk/, rage /ɹeɪd͡ʒ/, topic /ˈtɑpɪk/, automatic /ˌɔː.təˈmæt.ɪk/, observe /əbˈzɜːv/
/r/ 和 /l/ 的区别: behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, repeatedly /ɹɪˈpiːtɪdli/, rational /ˈɹæʃ(ə)nəl/, hurtful /ˈhɜɹtfʊl/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 anger, technique, trigger 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

跟读练习: 5 Ways to Diffuse Your anger - 通过视频学习英语口语

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