跟读练习: Building Resilience: Bouncing Back from Setbacks | B1 English Shadowing - 通过视频学习英语口语
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Everyone faces problems in life.
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Sometimes we fail an exam, lose a job, or have a plan that doesn't work.
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These moments can make us feel sad, angry, or hopeless.
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But life does not stop when we fall.
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What really matters is how we stand up again.
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This ability to recover and keep going is called resilience.
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Resilience means we can handle difficulties, learn from them, and continue to move forward.
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It does not mean we never feel bad or never fail.
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It means we do not give up when things go wrong.
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We accept what happens and we try again with new energy and understanding.
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It's normal to face problems.
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No one has a perfect life.
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Even people who seem successful have faced many setbacks before they reach their goals.
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When we understand that challenges are a natural part of life, we stop asking why me.
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and start asking, "What can I do now?" This question helps us focus on solutions instead of pain.
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When we focus on what we can control, we feel stronger.
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When we focus only on what we lost, we feel weak.
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So, the first step to resilience is to accept reality.
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Things go wrong sometimes, and that's okay.
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After something bad happens, emotions can be strong.
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We might feel disappointed, afraid, or even angry.
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It is important to notice and accept these feelings.
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When we say, "I feel sad," or "I am worried," we begin to understand what is happening inside us.
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This makes it easier to calm down.
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Trying to hide or ignore feelings doesn't help.
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It only makes them grow.
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When you face your emotions with honesty, they slowly lose power.
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You become the driver again, not the passenger of your emotions.
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A simple way to calm yourself is by breathing deeply.
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Take a slow breath in.
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Hold it for two seconds and then breathe out slowly.
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Do this a few times.
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It helps your body relax and gives your mind space to think clearly.
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When something bad happens, it can feel like the end of the world.
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But if you step back and look at the bigger picture, the problem often seems smaller.
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Ask yourself, will this matter in one year?
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or What can I learn from this?
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Most of the time, the answer helps you see that life continues.
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The situation that feels painful today may help you grow tomorrow.
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Many people later realized that a setback was actually a turning point.
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It pushed them to become stronger, wiser, and more focused.
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When we face challenges, some things are beyond our control.
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We can't change the weather, other people's opinions, or the past.
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but we can always control how we respond.
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This is the heart of resilience.
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You can choose to learn instead of complain.
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You can choose to rest instead of quit.
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You can choose to try again in a different way.
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Every small choice builds your inner strength.
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Resilience grows when we act, not when we wait.
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Our thoughts shape how we experience life.
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If we believe that failure means we are bad, we will feel hopeless.
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But if we believe that failure is a part of learning, we will feel motivated to improve.
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This is called a growth mindset.
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It means you believe you can learn and grow through effort and time.
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When you have a growth mindset, you see problems as opportunities to practice and become better.
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For example, if you fail a test, instead of saying "I'm stupid," you can say: I didn't prepare well this time.
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Next time I will study differently.
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This small change in thinking helps you move forward.
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When life feels heavy, don't try to fix everything at once.
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Start small Take one step today.
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It could be sending one email, exercising for 10 minutes, or organizing your desk.
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Small actions build confidence.
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Each step tells your brain, "I am doing something." over time.
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These small steps turn into progress.
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Resilience is not about huge actions.
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It is about continuing.
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even when motivation is low.
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Remember, small progress is still progress.
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Strong people are not those who never need help.
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They are the ones who know when to ask for it.
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Talk to someone you trust: a friend, a family member, a teacher, or a colleague.
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Sharing your feelings makes the burden lighter.
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Sometimes you just need someone to listen.
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Other times, you need advice or a new idea.
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People around you can give different perspectives.
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Asking for help is not weakness.
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It's wisdom.
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It shows that you are willing to grow and learn.
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Your body and mind work together.
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When you are tired, hungry, or stressed, it is harder to stay positive.
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That's why good habits are essential for resilience.
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Get enough sleep.
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Eat healthy food, move your body, and take breaks when you need them.
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These simple actions make a big difference.
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A strong body helps you have a strong mind.
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Also, make time for activities that make you happy listening to music, reading, or walking outside.
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These moments of peace give your mind the strength to face challenges again.
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every mistake or failure carries a lesson.
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Instead of judging yourself, ask.
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What happened?
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What can I learn?
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What will I do differently next time?
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Write your thoughts in a notebook.
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Writing helps you see patterns and understand what really went wrong.
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Maybe you need more planning, or maybe you need to communicate better.
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Each reflection makes you a little wiser and stronger.
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The way you talk to yourself matters.
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When you say, "I can't do this," your brain starts to believe it.
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But when you say, "I can try," Your energy changes.
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Replace negative self -talk with supportive words.
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Instead of "I always fail," say, "I failed this time, but I can improve."
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Instead of "I'm not good enough," say "I'm learning and growing." Talking kindly to yourself gives you courage to keep going.
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Setbacks can show you how strong you really are.
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Think about times when you faced something hard and still managed to move on.
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Maybe you were patient, brave, or creative.
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These qualities are your inner tools.
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When you remember your past successes, you build confidence for the future.
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You realize that if you overcame difficulties before, you can do it again.
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Strength often hides inside challenges.
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You just need to look closely to see it.
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You can't be resilient if you are exhausted.
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Rest is not a luxury.
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It is a necessity.
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Take time to relax.
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Go for a walk, listen to music, or simply breathe deeply for a few minutes.
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Sometimes people think they must work harder after failure, but real strength comes from balance.
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Rest gives your mind space to recover and your body energy to continue.
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Even short breaks can make a big difference.
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Life doesn't always go as planned.
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You may need to change your goals or try new paths.
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Flexibility helps you adapt.
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If one plan doesn't work, think of another way.
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For example, if your dream job is not available now, learn a skill that will bring you closer to it later.
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If your trip is canceled, use the time for something else meaningful.
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Being flexible doesn't mean giving up.
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It means being smart and creative.
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Even in difficult times, there are small things to be thankful for.
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A friend who listens, a beautiful sunset, or a kind message.
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thinking about these things reminds you that not everything is bad Gratitude gives hope.
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It helps your heart stay open instead of bitter.
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Each day, write down three things you are thankful for.
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It trains your mind to see light even when days are dark.
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Resilience grows from self -belief.
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Tell yourself, I can handle this.
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You don't need to be perfect, you just need to keep trying.
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Every time you face a problem and survive it, you prove your strength.
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Failures do not define who you are.
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They are just moments.
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You are more than your mistakes.
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You are a person who learns, adapts, and continues.
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Believe in that truth.
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It will carry you through many storms.
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Don't wait for big success to feel proud.
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Celebrate the small victories.
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Waking up early, finishing a task, making a call you were afraid to make.
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Each small win is proof that you are moving forward.
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When you recognize these small steps, you build motivation.
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You remind yourself that you are growing, even if slowly.
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Resilience is built from these quiet daily actions.
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In the end, resilience is not about avoiding pain.
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It's about transforming it.
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Every setback can teach you something valuable, patience, courage, or wisdom.
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When life knocks you down, you can choose to see it as an end or as a beginning.
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Each fall can be a lesson in disguise.
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Every time you rise again, you become stronger, wiser, and more confident.
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Resilience does not make life easy, but it makes you capable of facing it with hope and strength.
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And that is the real victory.
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本课的词汇与口语要点
这节 B1 级别的口语课以视频“Building Resilience: Bouncing Back from Setbacks”为素材。 视频中反复出现的词有：resilience, learn, instead, strength, grow。 这段视频共有 158 个句子、1497 个单词可供跟读。 讲话部分时长为 11:37。 说话人语速平稳，每分钟约 129 个词，很适合跟读。 88% 的单词属于英语最常用的 3,000 词，词汇容易理解。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| resilience 名词 | /ɹɪˈzɪl.ɪ.əns/ | 弹性, 韧性 |
| breathe 动词 | /bɹiːð/ | 呼吸, 吸 |
| emotion 名词 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| hopeless 形容词 | /ˈhoʊplɪs/ | 沒有希望的 /没有希望的, 絕望的 /绝望的 |
| mindset 名词 | /ˈmaɪn(d)ˌsɛt/ | 心態 /心态, 思維模式 /思维模式 |
| thankful 形容词 | /ˈθæŋkfəl/ | 感謝 /感谢, 感激 |
| adapt 动词 | /əˈdæpt/ | 適應 /适应 |
| motivation 名词 | /ˈmoʊ.tə.veɪ.ʃən/ | 動機 /动机, 推動力 /推动力 |
| relax 动词 | /ɹɪˈlæks/ | 鬆開 /松开, 放鬆 /放松 |
| recover 动词 | /ɹɪˈkʌvɚ/ | 追回, 收复 |
| wisdom 名词 | /ˈwɪzdəm/ | 智慧 |
| courage 名词 | /ˈkʌ.ɹɪd͡ʒ/ | 勇氣 /勇气, 膽量 /胆量 |
| motivate 动词 | /ˈmoʊ.tɪ.veɪt/ | 激发 |
| notebook 名词 | /ˈnoʊtˌbʊk/ | 筆記本 /笔记本, 本子 |
| exhaust 动词 | /ɪɡˈzɔst/ | 抽完 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| give up 动词 | 投案, 自首 | |
| calm down 动词 | 冷靜下來 /冷静下来, 平靜下來 /平静下来 | |
| stand up 动词 | 站起來 /站起来, 起來 /起来 | |
| wake up 动词 | /ˌweɪk ˈʌp/ | 醒, 醒來 /醒来 |
| write down 动词 | 寫下來 /写下来, 寫下 /写下 |
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：
- What can I learn?
- What will I do differently next time?
- You can't be resilient if you are exhausted.
视频中的语法
说话人最常用的结构，并附上视频中的原话：
| 结构 | 视频中的用法 |
|---|---|
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | is called · are exhausted · is canceled |
| 定语从句 who / which + 从句 — 补充说明人或事物 | people who seem · those who never · ones who know |
| 用 “might / may” 表可能 might/may + 动词 — 有可能但不确定的事 | might feel · may help · may need |
| 动词 + -ing enjoy、keep、stop… + -ing — 后接 -ing 形式的动词 | stop asking · start asking · keep trying |
需要注意的发音
说话人用了 15 次缩略和弱读形式，例如 doesn't, can't, don't。请按听到的简短形式来说。
- “th” 音: breathe /bɹiːð/, thankful /ˈθæŋkfəl/
- “sh” 和 “zh” 音: emotion /ɪˈməʊ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, reflection /ɹɪˈflɛkʃən/, patience /ˈpeɪ̯.ʃəns/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/
- 长单词——注意重音位置: resilience /ɹɪˈzɪl.ɪ.əns/, motivation /ˈmoʊ.tə.veɪ.ʃən/, differently /ˈdɪf.ə.ɹənt.li/, necessity /nɪˈsɛsəti/, flexibility /ˌflɛksɪˈbɪlɪti/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: motivation /ˈmoʊ.tə.veɪ.ʃən/, recover /ɹɪˈkʌvɚ/, motivate /ˈmoʊ.tɪ.veɪt/, supportive /səˈpɔɹtɪv/, overcome /ˌəʊ.vəˈkʌm/
- 词尾辅音 — 要读清楚，后面不要加元音: resilience /ɹɪˈzɪl.ɪ.əns/, setback /ˈsɛtbæk/, hopeless /ˈhoʊplɪs/, mindset /ˈmaɪn(d)ˌsɛt/, adapt /əˈdæpt/
- /r/ 和 /l/ 的区别: resilience /ɹɪˈzɪl.ɪ.əns/, differently /ˈdɪf.ə.ɹənt.li/, relax /ɹɪˈlæks/, resilient /ɹɪˈzɪl.jənt/, reflection /ɹɪˈflɛkʃən/
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。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 resilience, breathe, emotion 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。