跟读练习: Self-Esteem: How It Changes And 2 Ways to Boost It - 通过视频学习英语口语

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Hi, I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos.

Today I'm talking about self-esteem, how you get it, how it ebbs and flows over the course of your life,

and what you can do to make it better.

And this is based on several viewer questions asking me to talk about self-esteem.

Self-esteem is how you value your self-worth.

It falls on a spectrum from low to healthy to overinflated.

With low self-esteem, you can feel worthless, inadequate and non-deserving of happiness.

With a healthy level of self-esteem you can feel confident and feel like you deserve the things that come to you.

With an over-inflated level of self-esteem you can feel entitled to the happiness even at the expense of others

and you can be overly self-promotional and very defensive when you don't get the things that you feel you deserve.

Positive experiences create healthy self-esteem and negative experiences create low self-esteem.

It's still unclear exactly how you develop self-esteem, but we do know it's influenced by a combination of factors like your temperament,

which is your hardwiring, your family environment, relationships, and life experiences.

You can think of self-esteem as a trait

that you possess that's part of your makeup and it's influenced by your external environment and can change over time.

Here's the normal pattern of change in self-esteem across your lifespan.

As a child, you start out with a very high level of self-esteem, essentially because you don't know any better and everything's positive and fun.

However, as a child matures, self-esteem declines as you're better able to evaluate yourself against your environment and internalize feedback.

These experiences shape your self-appraisal and at this stage your self-esteem is relatively unstable,

meaning it's easily shaped by positive and negative experiences.

Negative experiences can be from your parents, teachers, or other students.

Traumatic experiences at this age have a much more significant

and long-lasting effect on your self-esteem than similar events happening at a later age.

In adolescence, your self-esteem continues to decline and researchers believe

that this is related to issues with body image and changes that come with puberty.

Around this time, you're transitioning from the nurturing elementary school environment to a more challenging middle and high school experience.

Although the level of your self-esteem drops in adolescence, it becomes more stable, meaning that it's less changeable during this period.

Another way of putting it is that your view of yourself is very fluid in childhood, but it becomes more solidified in adolescence.

So if you develop an abnormally low self-esteem beyond the usual dip that you have at this age,

it's harder for you to recover from that to increase your self-esteem in the adolescent stage.

It's possible, but it takes more work.

Self-esteem in adulthood increases gradually over time, peaking in the late 60s.

And this is thought to be because of changes like establishing a career, developing a mastery over something,

having a clarity of purpose, and creating a legacy through your family.

And these are just some examples of achievements you experience over the course of your adulthood that promote feelings of self-worth.

The stability of your self-esteem rises through young adulthood and then starts to decline as you reach midlife and older age.

So this just means that how you feel about yourself is pretty stable and consistent in early adulthood, but once you reach midlife,

the midlife crisis, your self-esteem is is more influenced by changes in your life circumstances.

Once you get to the 70s and beyond, your self-esteem starts to decline again, and this is probably due to changing life roles like retirement,

grandchildren, or the lack of children or grandchildren.

And this is a time that people will reflect on their lives

and can have a lot of regrets about the choices that they made.

Health problems and the loss of a spouse all things that can negatively affect your self-esteem at this age.

But not all people in their 70s and beyond have low self-esteem.

Some older individuals can still maintain a high level

or sense of self-worth and just accept their limitations at this stage of their life.

One of the things about understanding this normal trajectory of self-esteem going up

and down is that it shows us

that adolescence is a key time to jump in and rally around youths and do things to bolster their self-esteem.

Similarly, if you have an elderly relative who recently retired and seems to have lost their way,

know that it's a good time to offer extra support in the area around helping them feel good about themselves.

If you struggle with low self-esteem, here are two things that you can do to increase your self-esteem or help someone increase their self-esteem.

Number one, recognize and utilize your strengths.

People who recognize their strengths and use them tend to feel better about themselves.

If your inner dialogue is saying things like, you're unlovable, you're inconsistent, or you don't measure up,

then you're going to have a hard time recognizing your strengths.

In fact, oftentimes that kind of negative thinking takes over your thoughts

and can convince you that you have no strengths or that the strengths that you have are not very meaningful.

It's important that you not only recognize your strengths, but you put them into action.

And to recognize your strengths, you can ask yourself questions like, what are you good at?

What do you enjoy doing?

What have you done that's been the most successful for you?

You want to make sure you identify the characteristics or behavior behind the action.

So for example, you may say that you're good at playing video games, but playing video games is not a strength.

But what about that makes you good?

Maybe it's your ability to strategize.

Maybe you have good hand-eye coordination that makes you very quick and responsive.

Here's another example.

Being a good swimmer is not a strength, but the physical agility and discipline it takes to be good at swimming are strengths.

Another way to identify your strengths is to look at a list of strengths and check them off.

I have a strengths handout that you can use for that purpose, and you can download it from my website.

Once you have a list of your strengths,

the next thing you want to do is develop a plan to use at least one of your strengths every day day.

So for example, let's say your strength is flexibility.

You think of yourself as someone who can adapt to change very well.

A simple plan could be

that could use your strength could be to leave your Saturday schedule open

and allow other people to decide how you will spend your day.

Or let's say your strength is patience.

Your plan could be to listen to your loved one tell a story for the fifth time without interrupting them

and you'll even ask follow-up questions to show your interest even

though you know already know the answers to the questions

and you're not going to let them know

that you've already heard this another way to recognize your strengths is to recognize the strengths

and others you may think

that focusing on other people's strengths may make you feel bad about what you don't have

but actually focusing on other people's strengths keeps

you in the mindset of thinking in terms of strengths instead of being focused on weaknesses.

Focusing on other people's weaknesses does not improve your self-esteem

because critical thinking is critical thinking whether you're being judgmental of others

or yourself so

if you're stuck in a mindset of being critical

you will ultimately be more critical of yourself than you are of other people

but if you set your sights on recognizing the strengths in other people it helps you see your strengths

so here's an example you notice

that Susie is very good at multitasking she always seems to be able to finish her work

and have extra time left over you say I wish I were better at multitasking seeing Susie do it

so well it just makes me feel bad about myself and

that can make you feel bad if you only focus on Susie

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but if you pull back and get a broader view you'll notice

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that John is not good at multitasking

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but he's very good at making people feel welcome

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and Nicole has a good eye for detail you start to see that no one is good at everything.

104

We all have our strengths and weaknesses and as such, we all have ways that we can use our strengths to contribute to the collective good.

105

And the better you get at noticing strengths, the more sensitive you become to noticing your own strengths.

106

And recognizing your strengths and positive qualities helps you bolster the value that you give yourself.

107

Number two, learn to accept compliments.

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People with low self-esteem have trouble accepting compliments they usually make you feel uncomfortable you tend to downplay them

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or say things to shut down the compliments

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so what you need to do is learn to hear the compliments

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and appreciate them and an easy way to do this is to prepare statements ahead of time

112

that you would say in response to the compliments

113

it could be as simple as thank you that's kind of you I appreciate you saying

114

that tolerating compliments does two things it helps you get used to hearing positive feedback

115

and it also helps the person giving you the compliment to feel good about extending kindness to you.

116

It's a gift for someone to compliment you

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and it takes a certain level of security on the complimenters

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part to feel good enough about themselves to give you the spotlight.

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Therefore you want to allow

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this other person to show you this kind of generosity your self-assessment is at the heart of your self-esteem

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and even if someone took it away from you

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because of the way they treated you you can take

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it back it's not easy it's a series of small steps

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that add up over time like compounding interest for more on temperament watch

125

this video i hope this helps you with self-esteem issues see you next time

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本课的词汇与口语要点

这节口语课以视频“Self-Esteem: How It Changes And 2 Ways to Boost It”为素材。视频中反复出现的词有：self, esteem, strength, experience, compliment。这段视频共有 125 个句子、1767 个单词可供跟读。讲话部分时长为 10:50。说话人语速自然，每分钟约 163 个词，接近日常对话。 85% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
compliment 名词	/ˈkɑmpləmənt/	稱讚 /称赞, 道賀 /道贺
decline 动词	/dɪˈklaɪn/	惡化 /恶化
adulthood 名词		成年
weakness 名词	/ˈwik.nɪs/	虛弱 /虚弱, 軟弱 /软弱
stable 名词	/ˈsteɪ.bəl/	馬厩, 馬棚 /马棚
happiness 名词	/ˈhæpinɪs/	幸福, 快樂 /快乐
feedback 名词	/ˈfiːdˌbæk/	反饋 /反馈, 反應 /反应
mindset 名词	/ˈmaɪn(d)ˌsɛt/	心態 /心态, 思維模式 /思维模式
consistent 形容词	/kənˈsɪs.tənt/	一貫的 /一贯的
relative 名词	/ˈɹɛl.ə.tɪv/	親戚 /亲戚
assessment 名词	/əˈsɛsmənt/	評價 /评价, 評估 /评估
establish 动词	/ɪˈstæb.lɪʃ/	確定 /确定
sensitive 形容词	/ˈsɛn.sɪt.ɪv/	敏感
transition 名词	/tɹænˈzɪʃ.ən/	過渡 /过渡, 轉變 /转变
essentially 副词	/ɪˈsɛnʃəli/	本質上 /本质上, 基本上

视频中出现的短语动词

单词	释义
follow up 动词	跟進 /跟进
go up 动词	上昇 /上升, 上去
take over 动词	接管, 接手

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

What do you enjoy doing?
What have you done that's been the most successful for you?
Maybe it's your ability to strategize.

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
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 you done · you've already heard
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	is based · is thought
定语从句 who / which + 从句 — 补充说明人或事物	People who recognize · someone who can

需要注意的发音

说话人用了 18 次缩略和弱读形式，例如 you're, don't, I'm。请按听到的简短形式来说。

“sh” 和 “zh” 音: establish /ɪˈstæb.lɪʃ/, transition /tɹænˈzɪʃ.ən/, essentially /ɪˈsɛnʃəli/, patience /ˈpeɪ̯.ʃəns/, coordination /kəʊˌɔːdɪˈneɪʃən/
长单词——注意重音位置: essentially /ɪˈsɛnʃəli/, elementary /ˌɛləˈmɛntəɹi/, stability /stəˈbɪlɪti/, similarly /ˈsɪm.ə.lə.li/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: relative /ˈɹɛl.ə.tɪv/, sensitive /ˈsɛn.sɪt.ɪv/, defensive /dɪˈfɛn.sɪv/, achievement /əˈt͡ʃiːv.mənt/, collective /kəˈlɛktɪv/
词尾辅音 — 要读清楚，后面不要加元音: compliment /ˈkɑmpləmənt/, weakness /ˈwik.nɪs/, happiness /ˈhæpinɪs/, feedback /ˈfiːdˌbæk/, mindset /ˈmaɪn(d)ˌsɛt/
/r/ 和 /l/ 的区别: relative /ˈɹɛl.ə.tɪv/, reflect /ɹɪˈflɛkt/, rally /ˈɹæli/, elementary /ˌɛləˈmɛntəɹi/, gradually /ˈɡɹæd͡ʒuəli/

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。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 compliment, decline, adulthood 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。

影子跟读法: 阅读完整分步指南 →

跟读练习: Self-Esteem: How It Changes And 2 Ways to Boost It - 通过视频学习英语口语

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