跟读练习: How Does Cognitive Behavioral Therapy Work? - 通过YouTube学习英语口语
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(bright music) You just broke up with your partner.
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(bright music) You just broke up with your partner.
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You had an argument with your best friend.
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You got let go from your job.
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A loved one gets sick.
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At some point in everyone's life, they may feel sad or gloomy.
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For most people, it's a fleeting feeling like a passing storm.
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Eventually the rainclouds clear, the sadness fades away.
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For me, though, the sadness didn't go away.
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It went on for weeks.
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I felt awful, and I didn't know what to do.
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(bright music) Well, these symptoms felt like I was being knocked down over and over again.
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I felt hopeless.
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I lost interest in things I normally enjoyed, and I really didn't have much of an appetite anymore.
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I finally talked to my doctor, and he encouraged me to see a mental health professional.
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You know, like a psychiatrist?
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The psychiatrist talked to me about my symptoms, how long they had been going on, and how they are impacting my life.
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She ended up prescribing me medication to help with my symptoms and talked about the potential side effects.
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She also explained that it's important to approach treatment for mental illness using a wide variety of tools and resources.
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So in addition to my medication treatment, I also started meeting with a therapist.
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My therapist introduced me to cognitive behavioral therapy or CBT.
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CBT is another treatment option for people with mental illness.
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CBT is an evidence-based treatment, which means it is based on scientific research and clinical expertise.
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CBT focuses on relationship between thoughts, feelings, beliefs, and behaviors.
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Negative or inaccurate thoughts are challenged and restated in logical, positive terms.
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When my psychiatrist explained my diagnosis, I felt hopeless, like I couldn't find a solution to help put the pieces of my life back together.
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As I continue to learn about cognitive behavioral therapy, it became clear that I was having a lot of negative and irrational thoughts that did not match up to facts.
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I would say things such as, "My boss hates me.
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"She's always giving me more work.
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"I'll never get that raise.
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"I'd like to hang out with my friends, "but I'll just bum everyone out.
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"I don't want them to get mad at me." I used to see things as one big mess.
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I'd look at my house and get overwhelmed.
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I'd say to myself, "I'm such a slob, I can't handle this." I was quick to call myself names, believed the worst of myself, and downplayed any positive parts of my life.
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I'd get discouraged and avoid dealing with my problems.
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Cognitive behavioral therapy helped me learn how to rethink and reevaluate how I saw the world.
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CBT taught me how my negative thoughts would team up with strong emotions and shut me down to further depress me.
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I can see clearly now that I was regularly interpreting most things in my life in a very negative manner.
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By learning to recognize extreme negative thinking, I was able to change my thoughts into positive statements, such as my boss gives me the important tasks, because she believes in me.
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I know I can handle things.
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Taking this approach gave me the confidence to talk to my boss about getting a raise.
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We had a great discussion, and she told me the steps I could take to advance my career.
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Little by little, my therapist helped me realize the unproductive thoughts and behaviors I was creating.
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CBT also refocused me towards problem-solving techniques.
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I began facing my fears using positive reinforcement techniques, and in time, I started to calm myself on my own.
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They're my friends, they love me.
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Being myself is all they've ever wanted.
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Cognitive behavioral therapy helped me learn how to stop attacking myself and instead think more productively.
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By changing my thoughts and setting logical goals, things started to get easier to manage.
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I learned to see things as individual parts that I dealt with one at a time, just start with the clothes, and when that's done, move onto the dishes.
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Just a little at a time, and you'll get it done.
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By taking ownership of my feelings and thoughts, my behaviors changed for the better.
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At times, I didn't think my symptoms would get better, but I kept going.
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I fought back.
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I stopped allowing myself to use negative thinking about myself to go unchecked.
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I've taken a fearless inventory of myself and through hard work, I've been clearer in my thoughts and feelings.
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I'm proud to say that I am on the road to taking my life back.
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The cognitive behavior therapy skills I learned along with my medication have helped me to put the pieces together.
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It's not always easy, but I now know that I can take the steps to handle problems when they come along.
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By learning more about CBT and how it can help me, I feel more put together and healthy.
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That's something to feel good about.
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(bright music)
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关于本课
在本课中，学习者将通过认知行为疗法（CBT）的相关内容练习英语听说技能。课程将帮助你理解如何面对负面情绪和思维，并学习如何将这些思维转化为积极的自我对话，进而提高表达能力。这种练习不仅能提高你在日常对话中使用英语的自信，还是提升英语发音的有效方法。
关键词汇与短语
- 认知行为疗法 (Cognitive Behavioral Therapy, CBT)
- 负面思维 (Negative Thoughts)
- 情绪 (Emotions)
- 自我对话 (Self-talk)
- 积极强化 (Positive Reinforcement)
- 无效思维 (Unproductive Thoughts)
- 解决问题 (Problem-solving)
- 信心 (Confidence)
练习技巧
在这个视频中，讲者的语速较为适中，语调清晰，非常适合进行shadowspeak练习。你可以通过以下方法来提升你的英语发音：
- 选择视频中的一个段落进行模仿，注意听讲者的发音、语调和节奏。
- 重复这一段落多次，尝试跟随讲者说出相同的内容，这种技术被称为shadow speech或shadow speak。
- 在模仿的过程中，可以适当放慢视频的播放速度，以便更好地捕捉每个字音的细节。
- 完成一段视频后，闭上眼睛想象自己在说出这些句子，这将帮助你在脑海中熟悉这些表达。
- 定期使用这些练习技巧在其他情境中加以运用，逐步提高你的流利度和自信心。
通过这些方法，你将能够提高英语发音，并在与他人交流时更自如地表达自己的思想和感受。选择一个好的shadowing site，持之以恒的练习将带来显著的进步！
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。