跟读练习: How to Stop Criticizing Yourself (3 Steps That Actually Work) - 通过视频学习英语口语
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Namo Vidhaya.
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For a long period of my life, I have been the biggest critic of myself.
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I think most of us has done that at some point in our life.
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When we make mistakes, when we fail, instead of looking at the problem, we turn on to ourself, we blame ourself, we criticize ourself.
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And this is called the destructive self -criticism and this leads to anxiety, depression and emotional suffering.
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So from today's video I would like to share with you three practical steps to follow
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and to apply into your life and completely let go of the anger towards yourself, the self -hatred and self -criticism.
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Number one, I want you to to talk to yourself like you talk to your best friend?
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Let me ask a question from you.
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Would you criticize your best friend in the same way you criticize yourself in your head?
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You wouldn't.
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If your friend came to you in a problem, how would you talk to your friend?
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You would support that person, right?
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Would you say like, you will always be like that, you will always be stupid, why are you always stupid?
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You wouldn't.
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How would you say?
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You would say okay that's fine let's get through this together.
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I'm here for you.
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I'm here to support you so let's get through this together.
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I want you to support yourself.
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Talk to yourself in the most supportive way.
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Whenever you make mistakes do not turn on to yourself and blame yourself.
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Support and say yes you made a mistake well
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but we can correct it let's take action to correct it
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so talking to your best friend talking to yourself like you
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talk to your best friend is a practice of loving kindness in Buddhism there's a word called metta
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and the common translation for the word metta is loving kindness
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but the word metha is more closer to the meaning of
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loving friendliness you become the friend of yourself you become a
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good friend now understand a good friend will criticize you okay he will point out he
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or she will point out what is wrong
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and what where the weakness is and what went wrong
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and say this is where you made the mistake
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so let's get through this together and let's correct it so
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that that supportiveness but still there is criticism understand
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that criticism itself is not entirely a bad thing it's not
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a wrong thing right you can criticize we can criticize ourselves to improve right
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and that is called the constructive criticism but
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that is not what most of the time we are doing
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in our head right there's a huge difference between the constructive criticism and the destructive criticism.
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What is the difference?
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The constructive criticism is always problem -oriented.
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That means in constructive criticism we focus on the problem.
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But in destructive criticism we look at the person and identity and we blame ourself for that.
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There's no good that we can gain from blaming ourself.
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But if we can look at what we did, our behavior,
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our actions and understand that we have made a mistake and tries to correct it and that is where our improvement is.
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So in constructive criticism we look at the problem but in destructive criticism we look at the person, personality, right?
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This is what most of the time athletes do to themselves, right?
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They criticize themselves but constructively.
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when they lose a match or when they win a match they go back
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and they re -watch their clips
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and to find to find out where did they make the mistakes
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so they find the mistake and they take action to correct it
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so that is called the constructive criticism you can still criticize yourself in a good way
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and that leads me to the second step the second step is i want you to detach your behavior from your identity.
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How to do that?
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Whenever you catch yourself criticizing or blaming because of a mistake that you have done,
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I want you to say this is not who I am, this is only what I did.
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So you look at the behavior, you look at the action instead of blaming yourself.
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Every time when you make when you when you
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when you make a mistake
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and criticize yourself you can say this is not who I am this doesn't define who I am
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this is just an action that I have done, this is a mistake that I have done, so I need to correct it.
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So in that way you don't label yourself from your mistake, right?
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Most of the time what we do is we label ourselves from our mistake.
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We say I'm a stupid person, I'm a careless person, I'm always forgetful.
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The more you repeat this, the more you become.
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Understand that we are what we repeat.
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So every time when you find yourself criticizing I want you to look at it and say this is my behavior,
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this is an action so that I can change it but this is not who I am.
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An interesting fact about Buddhism is the Buddha says
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that there is no single fixed permanent self called I that is sitting there and doing the mistake.
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Every action of our life is conditioned.
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Our identity is also conditioned.
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That means it is under constant change which means that we can change it.
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So that is why in Buddhism the Buddha sees
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that it is an improvement in the noble practice
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or Buddhist practice to see a mistake as a mistake and accept it as the mistake and taking action to correct it.
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Buddha saw it as one of the greatest ways to improve in life.
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So the second thing is that I need you to detach your identity from your behavior.
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And the final step, I need you to take action.
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Taking action is the most important thing in these three steps right although we think about it
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and we think about it correctly and we we look at the problem
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but we need to prove ourselves that we take action to correct
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that mistake taking action is the most important thing right your body your mind needs evidence
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that I'm going to change this can be changed
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so you look at the problem
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and you you find out what can I do about it
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and you take action sometimes
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that action can be difficult to take sometimes this action is something
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that we have been avoiding for ages
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but even though it is difficult you have to take
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that action at least a simple step towards it so
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that it your body needs that proof so
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that the body your body gets that proof
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that you are you're going to change your mind gets that proof that you're going to change.
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And that's where the real improvement happens.
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So these are the three steps that I need you to follow whenever you catch yourself criticizing.
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Right?
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First of all, talk to yourself like a friend, like a coach, like a supportive, a good friend.
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And then I need you to detach your identity from your behavior.
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And finally, I need you to take action towards correction.
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So practice these three steps and have a beautiful life.
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I wish you, may you have a healthy, a peaceful and a happy life.
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Namo Buddhahaya.
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本课的词汇与口语要点
这节 B2 级别的口语课以视频“How to Stop Criticizing Yourself”为素材。 视频中反复出现的词有：mistake, action, criticism, criticize, correct。 这段视频共有 106 个句子、1240 个单词可供跟读。 讲话部分时长为 8:26。 说话人语速平稳，每分钟约 147 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 13 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| criticize 动词 | /ˈkɹɪtɪsaɪz/ | 批評 /批评 |
| constructive 形容词 | /kənˈstɹʌktɪv/ | 建設性的 /建设性的 |
| destructive 形容词 | /dɪˈstɹʌktɪv/ | 破壞性的 /破坏性的 |
| kindness 名词 | /ˈkaɪnd.nəs/ | 恩惠, 仁慈 |
| supportive 形容词 | /səˈpɔɹtɪv/ | 支持的 |
| forgetful 形容词 | /fərˈɡɛtfəl/ | 健忘, 丟三落四 /丢三落四 |
| friendliness 名词 | /ˈfɹɛndlinəs/ | 友好, 親切 /亲切 |
| careless 形容词 | /kɛɹ.ləs/ | 輕率 /轻率, 大意 |
| critic 名词 | /ˈkɹɪt.ɪk/ | 批評家 /批评家, 評論家 /评论家 |
| correction 名词 | /kəˈɹɛkʃən/ | 修正, 校正 |
| hatred 名词 | /ˈheɪtɹɪd/ | 恨, 仇恨 |
| athlete 名词 | /ˈæθ.liːt/ | 田徑運動員 /田径运动员 |
| weakness 名词 | /ˈwik.nɪs/ | 虛弱 /虚弱, 軟弱 /软弱 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| get through 动词 | /ɡɛt ˈθɹu/ | 度過 /度过 |
| find out 动词 | 找出, 查明 | |
| point out 动词 | 指, 指出 | |
| go back 动词 | 回去, 返回 |
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 · is conditioned · is also conditioned |
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | have been · has done · have made |
| 最高级 the -est / the most … — 一组中最高或最低的 | the biggest · the most supportive · the greatest |
| 现在进行时 am/is/are + -ing — 此刻或近期正在发生的事 | is loving · are doing · is sitting |
需要注意的发音
说话人用了 12 次缩略和弱读形式，例如 I'm, wouldn't, you're。请按听到的简短形式来说。
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: constructive /kənˈstɹʌktɪv/, destructive /dɪˈstɹʌktɪv/, supportive /səˈpɔɹtɪv/
- 词尾辅音 — 要读清楚，后面不要加元音: criticize /ˈkɹɪtɪsaɪz/, constructive /kənˈstɹʌktɪv/, ourself /(ˌ)aʊə(ɹ)ˈsɛlf/, destructive /dɪˈstɹʌktɪv/, detach /dɪˈtæt͡ʃ/
- /r/ 和 /l/ 的区别: ourself /(ˌ)aʊə(ɹ)ˈsɛlf/, forgetful /fərˈɡɛtfəl/, friendliness /ˈfɹɛndlinəs/, careless /kɛɹ.ləs/
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 criticize, constructive, destructive 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。