跟读练习: How To Get Out Of A Mental Rut - 通过YouTube学习英语口语
B2
Has this ever happened to you?
120 句
如果句子过短或过长，请点击 Edit 进行调整。
1
Has this ever happened to you?
2
One day, life seems to be going great and everything seems to be progressing well.
3
But the next day, you wake up with no motivation whatsoever and you suddenly feel stuck.
4
Just going through your daily routine is a struggle and it feels like a chore.
5
And to make matters worse, you beat yourself up for not being as productive as you'd like to be.
6
What happened is you've entered a mental rut.
7
It's basically a state of mind where you feel stuck, purposeless and you're unable to motivate yourself.
8
And doing anything that day can be difficult.
9
Days like these will come unexpectedly, seemingly out of nowhere, and can last for days or even weeks.
10
However if you've been having these symptoms for months or even years now, then you're probably not just in a rut, but you might be experiencing a form of depression.
11
The tips in this video will help you with that, however if the symptoms persist, you might want to talk to your doctor.
12
Now, there could be plenty of reasons for a rut.
13
But often it happens to the most ambitious people.
14
Because they have set high expectations for themselves, they tend to work too hard, for too long.
15
If you're someone who has recently been crushing it, and you've found yourself in a rut, then this might be your body's way of telling you that you need to take a break.
16
Taking a day off might seem like a waste of time, and you might feel like you don't deserve it.
17
But in reality, relaxing a little, will allow you to sustain your productivity for much longer.
18
If all you do is work, work, work and you don't let yourself take a break, then you're on your way to burnout.
19
So allow yourself to take it easy once in a while.
20
But most importantly don't beat yourself up when you do.
21
Often someone who is taking it easy, is torturing himself mentally for not meeting his own expectations.
22
And like a negative loop, this drains his motivation even more, because he is taking a break, but he thinks he should be working.
23
Just like a lot of other people, I'm guilty of this myself.
24
I tend to get thoughts like: "Oh, I should be working right now." "I could be doing this or that..." etc.
25
However we need to understand that we're only human and we have a limit.
26
We're not machines that can keep on going day and night.
27
One thing that has helped me personally, to stop torturing myself, is giving my mind a logical reason for a break.
28
Whenever I get those thoughts telling me I should be working, even when I really shouldn't, I simply tell myself: "Resting will allow me to be more productive in the future." "For that reason, taking a break is the productive thing to do." I basically give my mind a valid reason to relax.
29
And often I'm able to return the next day with recharged batteries and a lot more motivation.
30
Another possible reason for a rut, is not taking care of your physical health.
31
In today's society, a lot of people are stuck sitting at their desks, which often results into being inactive all day.
32
The remedy for this is exercise of course, or any form of physical activity.
33
Most people when they hear the word "exercise", first think of losing weight, but exercise actually has another effect.
34
It makes our brain function at its best.
35
It's already well known that exercise increases levels of serotonin, norepinephrine, and dopamine.
36
All are important neurotransmitters that affect thoughts and emotions.
37
Because of that, exercise has a profound impact on mental health and even doctors prescribe exercise as a treatment for depression.
38
So if you haven't started an exercise regime yet, I highly suggest you do, as it can prevent any future depressive states.
39
But if you're in a rut as we speak, then you probably don't feel like exercising at all.
40
If that's the case, you could apply the 2 minute rule to it.
41
Tell yourself you're going to go for a short 2 minute walk outside.
42
When those 2 minutes are up, you can go back inside and be done with it.
43
The point is to get yourself up and moving.
44
Usually when the 2 minutes are up, you'll be able to continue for longer.
45
But even if you don't continue, 2 minutes of movement are better than nothing.
46
Of course, we mustn't forget about sleep and diet, as they are also a part of our physical health.
47
There's a reason why the gut has been called the second brain.
48
90% of serotonin is made in the gut.
49
And if you don't know, serotonin is considered a mood stabilizer, as it has a huge impact on our emotions.
50
If you keep eating junk food, the gut's microbiota will become unbalanced and your serotonin production will get messed up.
51
So it's wise to stay away from foods that are obviously sub-optimal, like: fried fast food, candy bars, white bread, ice cream.
52
Anything with added sugar basically.
53
Instead, I suggest you try to create a balanced diet that consists of plenty of vegetables, proteins and healthy fats. But let's not forget about drinks.
54
Alcohol, energy drinks and sodas are also harming your gut.
55
Besides tons of added sugar, they tend to have artificial dyes and other harmful ingredients.
56
Plus they have zero nutritional value and are full of empty calories.
57
So replace those sub-optimal choices with plain water or tea.
58
And make sure to hydrate regularly throughout the day, as being dehydrated often leads to mental fatigue.
59
Sleep also plays an extremely important factor in our mental health.
60
If you've been recently sleeping less than the recommended 7-9 hours per night, this could be another reason for a rut.
61
Getting insufficient sleep has been linked to many mental problems such as anxiety, depression and ADHD.
62
Often fixing your sleep, will fix your mental state.
63
I have made plenty of videos about sleep and how to improve it, that's why I won't be talking about it here.
64
There's a link to sleep videos down in the description.
65
As I mentioned before, you should go outside for a walk, however not just to get physical movement, but to get a change of scenery.
66
Going outside is something that can cause a massive shift in your mental state, especially if you surround yourself with nature.
67
Humans are animals.
68
I know this sounds weird, but we need to move around in the landscape to feel good.
69
If you've ever seen an animal in the zoo you know they don't look too happy.
70
In fact, they look bored and sluggish.
71
Why would humans be any different?
72
If you're usually stuck in your house or cubicle all day, you need to get outside every once in a while.
73
You can't just expect to be happy if you're stuck in a box all day.
74
You need sunshine, fresh air and nature.
75
Specifically regularly spending time in nature, has been associated with decreased depression, lowered stress, and increased mental well-being.
76
But even if you live in a big city, just changing your location and your scenery can help a lot.
77
For example, whenever I feel stuck, I go for a walk around the block.
78
This small environmental shift already helps me feel better.
79
Another thing that might be causing a rut is having the same routine, for far too long.
80
If every single day is the same, it's hard to be excited or motivated.
81
You don't really have anything to look forward to, because you already know what to expect.
82
If that's the case, then it might be time to spice up your routine.
83
It doesn't have to be a drastic change.
84
You can try something as simple as taking a different route to work, ordering something new at a restaurant, or switching up your exercise routine.
85
Just do something differently.
86
You could even try picking up a new hobby.
87
Something you've always wanted to do, but never really got around to it.
88
This will give you something to look forward to in your day.
89
For example: going to a martial arts class, maybe learning how to code your own software, or learning to play an instrument.
90
Just don't pick a trumpet or your neighbors will dislike you.
91
Yeah, I'm talking to you neighbor.
92
But if you really want to have a solid reason to get out of your bed in the morning, then you need to set new goals.
93
If you don't have any goals you don't have any direction and you're basically purposeless.
94
That's why I suggest you take out a piece of paper and write down some of your goals.
95
And make sure to make a plan on how you'll achieve them.
96
For example, I didn't start running seriously, until I made it my goal to run a marathon.
97
I always had this idea in the back of my mind, that I should go for a run whenever I could.
98
But that rarely happened, because I didn't have a reason to do so.
99
However, once I made finishing a marathon my goal, my running had purpose.
100
I had a reason to tie my shoes and go for multiple runs per week.
101
Before, there really was no real reason for me to run.
102
It was merely wishful thinking.
103
So set some daily, monthly or even yearly goals.
104
This will give you motivation and fuel to get up in the morning, as you'll have something to aim for.
105
Now, when you're returning back to your work, studying or whatever you usually do, it's important to start small, so that you don't get overwhelmed.
106
Imagine you're a weightlifter who just came back to the gym and is recovering from an injury.
107
You don't want to load up 300 pounds on your bench press.
108
Just because you could lift that weight before the injury, it doesn't mean you can lift it now.
109
You need to start small and build up again.
110
If you try lifting the same weight, you'll just injure yourself more.
111
It's the same with productivity.
112
When you're recovering from a rut, you don't want to suddenly jump to 10 hour workdays.
113
Instead start slow and just like an injured weightlifter, build your productivity up.
114
Do 15 minutes, then 30 minutes, just to get a feel for how long you're currently able to work on your desired activity. If you have complete resistance towards your work, you can use the 2 minute rule to gain some of your momentum back.
115
At the end of the day, you are not alone.
116
Everyone goes through a difficult time sooner or later.
117
Even if you feel stuck right now, and even if you feel like this is how your mood will be from now on, it won't last forever. Mental ruts are temporary, and this too, shall pass.
118
Our moods are in constant ebb and flow.
119
It's unrealistic to feel amazing all the time.
120
Just like Bob Ross would say: "You gotta have a little sadness once in a while so you know when the good times come." "You're just waiting for the good times right now." Thanks for watching.
下载应用
AI 为你说出的每个句子打分
TRENDING
热门
关于本课
在这一课中，你将学习如何识别和克服心理障碍。通过观看这段视频，你将能够理解什么是心理障碍，为什么会发生，以及如何通过有效的策略来恢复生产力。此外，视频中的建议将帮助你建立更健康的生活方式，从而改善你的整体心理健康。
关键词汇与短语
- 心理障碍 (mental rut)
- 动力 (motivation)
- 休息 (rest)
- 身体健康 (physical health)
- 运动 (exercise)
- 情绪 (emotions)
- 自我期望 (self-expectations)
- 生产力 (productivity)
练习技巧
为了有效提高你的英语口语能力，特别是在语速和语调方面，建议进行英语影子跟读练习。你可以访问一些专业的 shadowing site，参与 雅思口语练习，与视频中的内容进行互动。首先，选择一个合适的片段，尽量同步模仿说话者的语调和节奏。在这一过程中，注意把握每个单词的发音和句子的连贯性。
建议播放视频时将速度调整为适合自己的节奏，初始可以选择较慢的速度，再逐渐增加到正常语速。特别是在学习谈论心理健康相关主题时，注意你在表达情感和理由时的语气变化，这将有助于提升你在实际对话中的反应能力和准确性。
同时，利用 shadowspeaks 的理念，结合运动和休息时间，进行简短的英语口语训练，比如在做轻松运动的时候，不妨试着复述视频中的关键词汇和短语。通过将学习与身体活动结合，你不仅能提升语言能力，还能改善你的心理状态，避免进入心理障碍。
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。