跟读练习: How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series - 通过YouTube学习英语口语
C1
You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
57 句
如果句子过短或过长，请点击 Edit 进行调整。
1
You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
2
Welcome back, anxiety.
3
Most of us think of anxiety as a bad thing, something to be avoided at all costs.
4
But what if it weren't?
5
What if you could take all of that energy racing around your brain and your body and transform it into something helpful?
6
[The Way We Work] Global anxiety levels, both the clinical kind and what I call the everyday kind, have increased tremendously in recent years.
7
And many of us are noticing this at work.
8
We might think of anxiety as something that we'd rather just leave on the side of the road if we could.
9
But anxiety is an important tool that arose during our evolution that we use to avoid danger.
10
It's essential for our survival.
11
So how come we don't even feel vaguely protected by it?
12
It's because the volume of our individual and collective anxiety levels has been turned way up too high, and too much of even a potentially good thing like anxiety is bad.
13
So I would like to share two powerful, science-based tools for turning down the volume on our anxiety and helping us get anxiety back to its helpful, protective state.
14
And both of these tools begin by connecting with our bodies.
15
Tool number one is breath work.
16
It's just simple, deep breathing.
17
Slowly inhale and exhale.
18
This can be one of the most immediate ways to calm anxiety, because deep breath directly activates the natural de-stressing part of our nervous systems called the parasympathetic nervous system.
19
I recommend a boxed breathing approach, which is: inhale deeply on four counts, hold at the top for four counts, exhale deeply on four counts and hold at the bottom for four counts.
20
You can even do this in the middle of any anxiety-provoking conversation, and no one will even know.
21
Lots of people, from ancient monks to modern meditators, have figured this tool out and use it all the time.
22
Tool number two: moving your body.
23
This one also has immediate positive effects on your mood state, but for a different reason.
24
Every time you move your body, you're releasing a whole bunch of beneficial neurochemicals in your brain.
25
These neurochemicals include dopamine, serotonin, noradrenaline and endorphins, mood and reward-boosting neurochemicals that work to both increase positive mood states and decrease negative ones.
26
I like to say that every single time you move your body, it's like giving yourself a wonderful bubble bath of neurochemicals for your brain.
27
So when your boss's email comes in and your heart starts to race, what exactly can you do?
28
If you're in an office, try taking a short walk around the block or even to the supply closet for some sticky notes.
29
If you're working from home, put on two of your favorite songs and dance around the living room like no one is watching.
30
Studies have shown that all it takes is ten minutes of walking to get those mood-boosting effects.
31
But be creative with your movement session.
32
Whether that's a quick session of power vacuuming a la Mrs. Doubtfire when you’re stressed about a deadline or doing a set of jumping jacks or getting off the elevator one floor early to do a power walk up that last flight of stairs before an important meeting.
33
All of these possibilities will all help your anxiety levels come down.
34
In fact, I tested this effect on my own NYU students.
35
First, I had them take an anxiety assessment before leading them in a movement session that included movements from kickbox and dance and yoga and martial arts together with positive spoken affirmations.
36
Then I had them retake that same anxiety assessment again.
37
What happened?
38
After our movement session, their anxiety scores had decreased to normal levels.
39
Now that's powerful, real-world example that you can use in your life today.
40
So make sure to incorporate these bursts of activity in your day, and try one out next time you're feeling stress.
41
It can really make your anxiety feel less all-consuming.
42
Once you connect with your body and turn the volume down on your anxiety, two important things will happen.
43
First, when that email comes in, you'll be in a better position to evaluate what about it makes you anxious.
44
Is it that you've taken on too much or that you feel insecure about a particular skill set?
45
In other words, you'll be able to use this emotion, anxiety, for exactly what it was evolved to do: warn you about potential dangers so you can become aware of them and find ways to effectively and creatively address them in your everyday life.
46
Second, once you find the warning signals in your anxiety, you'll be able to communicate with others.
47
You might seek out advice from a trusted colleague when that difficult issue arises.
48
Or you might even have a conversation with your boss about how to prioritize projects.
49
Because you're no longer in fight-or-flight mode, asking for that support won't feel nearly as threatening.
50
And one of the best gifts of approaching your anxiety in this way is that you will be able to notice those telltale signs of anxiety in everyone else around you, especially those forms of anxiety you're most familiar with.
51
And what will that do?
52
That will allow you to give that person a smile or a kind word to help them through that moment.
53
In other words, your own form of anxiety can boost your personal super power of empathy.
54
And I can't think of anything we need in this world today more than higher levels of empathy for one another.
55
Your take-home in all of this?
56
If you breathe, move and take note of what your anxiety is signaling, you'll feel more fulfilled, more creative, more connected and less stressed overall.
57
And that's my wish for every one of us.
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？
通过观看这个关于如何缓解焦虑的TED演讲视频，您不仅可以学习如何处理焦虑，还可以在真实的语境中练习您的英语口语。在这个视频中，演讲者提出了许多实用的方法，从深呼吸到身体活动，帮助我们以更积极的心态应对压力。这些表达方式和句型适合在工作或日常生活中使用，您可以在模仿的同时，提高自己的英语口语能力。
当您通过与演讲者对话的方式进行“英语影子跟读”练习时，将有助于建立自信心，并使您在不同的情境中表达自己时更加流利自然。而且，视频中的内容也能激励您在克服焦虑时采取积极的行动方式，进而提高英语发音。
语法和表达在语境中的应用
在视频中，演讲者使用了一些关键的句型和结构，以下是其中几种：
- 使用“what if”开头的假设句：例如，“What if it weren't?” 强调了对传统观点的反思与质疑。
- 动词短语的使用：如“take action”强调采取行动的重要性，这对听者有很强的鼓励性。
- 时间状语的灵活应用：如“when you get that ambiguous email”帮助听者理解焦虑情境的具体性。
- 条件句的应用：例如“if you're working from home”，使语句更具实际指导意义。
通过关注这些表达，您可以在英语口语练习中模仿并运用这些结构，从而在自己的对话中更加灵活自如。
常见的发音陷阱
在该视频中，演讲者使用了一些可能会让英语学习者困惑的词汇和发音。以下是几个常见的发音陷阱：
- “anxiety”：注意发音时要突出“a”音节，并确保清晰发出“zi”的部分。
- “transform”：这个词在连读时可能变得模糊，注意各个音节之间的连贯性。
- “protective”：确保证每个音节都得到充分发音，尤其是最后的“tive”。
通过模仿演讲者的发音和语调，可以有效提高您的英语发音，帮助您在日常交流中更加自信，进一步提升您的英语口语能力和流利度。这种方法适合各种学习者，无论您是在实体课堂上，还是通过看YouTube学英语进行自主学习。
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。