跟读练习: Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED - 通过YouTube学习英语口语
C1
So today what I want to do is talk to you about the most important conversations you have each day.
213 句
如果句子过短或过长，请点击 Edit 进行调整。
1
So today what I want to do is talk to you about the most important conversations you have each day.
2
The conversations you have with yourselves.
3
My name is Ethan Cross.
4
I'm the director of the Emotion and Self Control Lab at the University of Michigan.
5
And for the past 25 years I've been studying how people can manage their emotions.
6
And one of the things that I've learned during that time,
7
See I'm managing my emotions right now.
8
One of the things that I've learned during that time is
9
that a key to managing one's emotions effectively involves understanding how to harness this mysterious force called the voices inside our head.
10
Now, I realize some of you may be asking yourself right now,
11
what is a purported serious scientist doing talking about a squishy topic like the voices inside our head?
12
But I want to point out the elephant in the room that,
13
you know, if you've just asked yourself that question,
14
you are talking to yourself.
15
And that's totally okay because the vast majority of us have a voice inside our head.
16
Here's a scientific fact that I absolutely love.
17
We spend between one half and one third of our waking hours not focused on the present.
18
Between one half and one third of the time,
19
our minds, they are drifting away.
20
We are thinking about other things.
21
Some of you are doing that right now.
22
Please stop.
23
Once we find ourselves drifting away,
24
one of the things that we're doing is talking to ourselves and listening to what we say.
25
Now, when scientists like myself use the term inner voice,
26
what we're talking about is our ability to silently use language to reflect on our lives.
27
And it turns out this is one of your superpowers
28
because your inner voice lets you keep information active in your head for short periods of time,
29
like when you go to the grocery store.
30
And if you're like me,
31
15 seconds into the expedition,
32
you forget what you're supposed to buy.
33
You repeat that list in your head.
34
Apples, cheese, Pepto-Bismol, TMI.
35
We also use our inner voice to simulate and plan,
36
like when we silently rehearse what we're going to say before an important presentation or an interview.
37
And of course, we use our inner voice to control and motivate ourselves,
38
as I did just before I came on stage.
39
It's right around the corner over there.
40
I silently said to myself,
41
come on, man, you've got this.
42
Deep breath.
43
45 minutes and you are done.
44
And of course, all of you just said to yourself,
45
this guy thinks he's talking for 45 minutes.
46
He's nuts.
47
Finally, perhaps most magically, we use our inner voice to make sense of this messy world that we often live in.
48
When we experience challenges, we turn our attention inward,
49
we try to work through them.
50
And our inner voice helps us create those stories that shape our sense of self,
51
stories that really craft our identity.
52
So your inner voice, this is a remarkable tool.
53
The problem is it is a tool that often jams up on us when we need it most.
54
We don't come up with clear solutions to our problems.
55
We get stuck in negative thought loops instead.
56
We worry.
57
We ruminate.
58
We experience what I call the dark side of our inner voice, chatter.
59
How do you know if you're experiencing chatter?
60
If you ever find yourself trying to work through a problem
61
but not making any progress or if you find yourself berating yourself incessantly.
62
I'm an idiot.
63
Such an idiot.
64
Those are two telltale signs.
65
Now, if this description of chatter resonates with any of you here,
66
I'm sure it does not.
67
But if it does, my response to you is,
68
welcome to the human condition, my friends.
69
Chatter is a feature of it.
70
We all have the capacity to experience it at times.
71
It also happens to be one of the big problems we face as a species.
72
And I say this because if you look at what chatter does to us,
73
it sinks us in three domains of life that I would argue everyone here cares a great deal about.
74
One thing that chatter does,
75
it makes it really hard for us to think and perform.
76
If you've ever had the experience of sitting down to read a few pages in a book and under oath,
77
you would swear to a judge that you have read the words on the screen or page,
78
but you get to the end of the section,
79
the chapter, and you don't remember a damn thing that you've read,
80
you've experienced one way that chatter undermines us.
81
It consumes our attention, leaving very little left over to do the things that we often want and need to do.
82
Chatter also creates friction in our relationships with other people,
83
because when we experience chatter,
84
we're often highly motivated to share its glory with those around us.
85
What I mean by that is we often want to talk about our chatter.
86
So we find someone to talk to,
87
and then we keep on talking over and over again.
88
This can have a really sad consequence of pushing away people who genuinely care about us
89
because there's only so much that they can endure before we start to bring them down.
90
Then there's our health.
91
So chatter helps explain how stress gets under our skin to impact our physical health
92
because what it does is it prolongs our stress response.
93
And that creates a wear and tear in our body that is physically damaging,
94
predicts things like problems of cardiovascular disease,
95
inflammation, even certain forms of cancer.
96
And when people hear about these findings,
97
the question they often ask me is,
98
how can I silence this inner voice?
99
Just shut it up.
100
And I don't think this is the best question to be asking because your inner voice is a remarkable tool.
101
We don't want to get rid of that tool.
102
What we want to figure out is how to harness it.
103
And this is where the really,
104
really good news comes into play.
105
This is precisely the question that scientists like myself have been trying to answer for a few decades now.
106
And we have learned a lot about the science-based tools that exist to do precisely this.
107
Now, there are many, many tools out there.
108
I'm not going to tell you about each one because then we would go for 45 minutes.
109
But I do want to share with you three of my favorites.
110
And we're going to start with language.
111
Right before Malala Yousafzai became the youngest person to ever win
112
the Nobel Peace Prize for advocating for the rights of young girls to receive an education,
113
she was invited onto The Daily Show with Jon Stewart to talk about her experience.
114
At one point during the interview,
115
she begins to explain what went through her head when she first discovered that the Taliban were plotting to kill her.
116
I want to present to you a quote right here of how she starts to talk about this experience.
117
I used to think that the Taliban would come and he would just kill me.
118
Nothing particularly out of the ordinary here.
119
She's talking to herself in the first person the way we typically think about our lives.
120
But the moment she gets to this part of the experience,
121
the Taliban, they're on my doorstep,
122
they're coming to get me.
123
It's what is arguably the climax,
124
the most stressful, chatter-provoking event you can imagine.
125
Once she gets to that part,
126
She does something kind of strange.
127
I'm going to show you another quote here,
128
and I want you to just look at what she says.
129
I asked myself, what would you do, Malala?
130
Then I would reply to myself,
131
Malala, just take a shoe and hit him.
132
But then I said, if you hit a Talib with your shoe,
133
then there would be no difference between you and the Talib.
134
So she starts off in the first person, but then she switches.
135
She's she's coaching herself.
136
She's giving herself advice like she would someone else using her name and the word you.
137
In this instance, what Malala is doing,
138
she's using a tool that we have studied.
139
It is called distanced self-talk.
140
And it is useful because we human beings are much,
141
much better at giving advice to other people than we are taking our own advice.
142
So if you've ever felt like a giant hypocrite,
143
once again, welcome to the human condition.
144
There's even a name for this phenomenon.
145
It's called Solomon's Paradox, named after the Bible's King Solomon,
146
who was famous for being able to give great advice to other people.
147
But when it came to his own affairs, he stumbled mightily.
148
Using your own name and you shifts your perspective.
149
It gets you to relate to yourself like you were giving advice to someone else.
150
And that makes it much,
151
much easier for us to wisely work through our problems.
152
Another tool you can use to manage your chatter is other people.
153
But you have to be really careful about who you go to for chatter support.
154
Many people think that the best way to help someone else is to let them vent their emotions.
155
But venting doesn't help us work through our chatter.
156
I want to repeat that again because it's a really important take home.
157
Venting doesn't help us work through our chatter.
158
Venting is really useful for strengthening the friendship and relational bonds between people.
159
It is good to know that someone's there.
160
They're willing to take the time to listen and empathize with you.
161
But if all you do is vent about a problem,
162
you leave that conversation.
163
You feel great about the person you just spoke to,
164
but the chatter is still churning because you haven't done anything to actually address it.
165
The best kinds of conversations with other people do two things.
166
One, the person you're talking to does let you express your emotions.
167
It is important for them to empathize with you and validate what you're going through.
168
But then once you've had an opportunity to share your feelings,
169
they ideally start working with you to broaden your perspective.
170
They're in an ideal position to help you do that because a problem isn't happening to them.
171
So think really carefully about who your chatter advisors are.
172
They should be people who both listen and advise.
173
That brings me to my third and final tool that I want to share with you.
174
It's my favorite.
175
It's experiencing awe.
176
About 10 years ago, scientists at Berkeley tracked a group of military veterans
177
and first responders as they paddle down Utah's majestic Green River.
178
They measured participants' levels of PTSD and stress,
179
mental states that are infused with chatter,
180
both before and after the rafting trip.
181
Not surprisingly, they found that most of the participants,
182
their stress and PTSD levels declined from the beginning to the end of the experiment.
183
But what was surprising was the factor that predicted those declines in PTSD and stress.
184
It was participants' experience of awe.
185
Awe is an emotion we experience when we are in the presence of something vast and indescribable.
186
Lots of people get it from an amazing sunset.
187
I'm a science geek, so I get it when I contemplate outer space and interplanetary travel.
188
We have an SUV on Mars right now sending us footage back of that terrain.
189
that is awe-inspiring to me.
190
When we experience this emotion of awe,
191
it leads to what we call a shrinking of the self.
192
We feel smaller when we're contemplating something vast and indescribable.
193
And when we feel smaller, so does our chatter.
194
I want to wrap things up by sharing with you a
195
set of observations about our at times messy emotional lives that I find myself thinking about quite a bit.
196
And every time I do,
197
it fills me with both dread and I find it inspiring.
198
Between 8 and 10,000 years ago,
199
our ancestors invented the first surgical technique.
200
Its name was trepanation.
201
And what it involved doing was drilling holes in people's skulls.
202
One of the reasons why this technique was believed to be used was to help people manage their emotions.
203
Big, dysregulated emotional responses.
204
Let the evil spirits out.
205
Fast forward to 1949, a Portuguese physician wins the Nobel Prize for another emotion regulation intervention.
206
This one's name, the frontal lobotomy.
207
We have come a long way,
208
thankfully, from carving holes in people's heads and sticking ice picks in our frontal cortices to provide people with emotional relief.
209
Our toolbox of science-based skills is vastly improved.
210
What we need to do a better job doing is using these tools in our lives and sharing them with other people.
211
We spend enormous amounts of resources teaching ourselves how to communicate more effectively with other people.
212
What we need to do is devote an equivalent amount of resources to teaching ourselves how to communicate more effectively with ourselves.
213
Thank you.
下载应用
AI 为你说出的每个句子打分
TRENDING
热门
为什么要通过这个视频练习口语？
在我们的日常生活中，与自己对话的能力是提升自我意识和情绪管理的重要工具。通过观看Ethan Kross的演讲视频，您可以学会如何有效利用内心的声音。这种“shadowspeak”的练习有助于您在面对各种情境时更加自信，尤其是在公共演讲或重要场合中。通过跟随视频中的对话，您不仅能提升口语流利度，还能在表达思想时变得更加清晰。在练习中，将您的内心对话与视频中的内容结合，可以更好地理解情感与心理状态，为您提供更深刻的学习体验。
语法与表达分析
在视频中，Ethan Kross使用了多种有效的语言结构，以下是一些关键的表达：
- 现在进行时: “I’m managing my emotions right now.” 这种用法表达了当前正在进行的动作，增强了叙述的实时感。
- 将来时: “You’re going to experience...” 这种结构常用于描述即将发生的事情，适合在预测与规划场合使用。
- 祈使句: “Please stop.” 这种直接的表达常用于请求或建议，可以有效引导对方的注意力。
- 比喻有助于理解: 例如“chatter is a feature of it”，通过将抽象概念形象化，帮助听众更好地理解复杂的情感状态。
常见的发音陷阱
在观看视频时，您可能会遇到一些发音上的挑战。以下是需要特别注意的几个方面：
- 单词“chatter”（喋喋不休）中的“ch”音，许多学习者可能会发成“sh”音，注意发音时嘴形的变化。
- 词汇“emotions”（情感）的发音可能容易混淆，确保将“mo”的元音发清楚，以及注意音节的重音。
- 短语“inner voice”中的“inner”和“voice”应流畅连接，学习如何自然地将两者融入一个句子中。
通过反复练习这些重点，您可以在shadowing site上更好地运用这些技巧，提升您的口语能力，让您的内在声音更加清晰有力，从而在与人交流时更加自信。
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。