跟读练习: Stop Trying to “Let Go” of Anxiety. Do This Instead - 通过视频学习英语口语
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This is a technique that I call the anxiety journal.
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Now, most people don't think about taking their anxieties
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and just writing them down and talking about the worst possible thing that can happen.
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On the contrary, people will give you all this advice to just, don't ruminate on anything.
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Let it go.
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Don't think about it.
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Especially, by the way, you know those non -anxious people?
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They're so unbelievably annoying around you.
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Those people who don't worry.
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Yeah, man.
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Yeah, no, just don't worry about it, man it's you know it's probably not going to happen doesn't really matter you know just
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so irritating because that's bad advice for you don't try to do
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that that's actually unnatural a bunch of research by the way shows
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that when you tell people to stop thinking about something that's troubling them they think about it more okay so
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that person in your life is actually making life worse for
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you here's what to do instead think about the five things about which you're suffering some anxiety.
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Okay, now you probably haven't done that before.
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It's going to take some work.
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So go someplace quiet.
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Take out your notebook and say, I'm troubled.
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Right now I'm troubled. About what?
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What is the thing that's really on my heart?
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And define it.
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Let's say that you got kind of a health challenge and you don't know what it is.
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You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
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And you're sort of, you're anxious about what it might be even though you don't know.
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Well, you know what?
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Don't run away from that.
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Don't leave it in the sort of the amorphous zone of something might be wrong.
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Write it down.
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Write down your worst fear.
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Write down your paranoid fantasy, what actually it is.
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Or maybe put it in your phone, but password protect the file if you do.
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Define the actual source of your fear.
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Okay?
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So maybe it's like, I went to the doctor and something isn't right.
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And actually, I'm afraid it's going to be something really bad like cancer, right?
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It's probably not, but it might be.
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So part two is actually not just writing down your worst fear.
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It's writing down the different scenarios of what it could be.
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This is nothing.
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This is something mild, or this is something really bad, and write down what it is.
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Those defense planning in the Department of Defense, that's the analysis that they always do.
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They call it best case, worst case, most likely case.
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It's a good place to start.
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You can write down five scenarios if you want, but those three kind of get the job done.
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Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
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You don't know.
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You don't know.
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But you know, you kind of know.
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And what you find when you start to get better at this exercise is
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that the catastrophic thing
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that was like a phantasm was like a ghost up in the attic bothering
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you making weird noises you know rattling chains at night
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and all that it starts to get a little less bad
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because which what you really recognize
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when you start getting better at this to to quiet those change chains is
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that that the probability of
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that worst case scenario is actually pretty low right it's actually objectively pretty low okay
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so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
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I think there's about 5 % chance that this is something really ghastly.
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And so therefore it's about, I can't remember what I said the first, 20 or 25%.
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The rest of it is just something not so serious that I can take care of, something I can deal with.
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Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
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Assign those notional probabilities that you probably know more than you think.
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You have a lot of information under your belt because you've been alive for a little while.
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It doesn't mean you're exactly right, but that leads to the next thing to do,
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which is to describe in your journal the strategies in each case.
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What am I actually going to do in each one of these cases?
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Well, if it's nothing, nothing.
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If it's the little thing, it's this.
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And if it's the worst thing, here's what I'm going to do.
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And write down what you would do literally in the worst case scenario.
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Now, what are you doing?
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You are preparing for something that's actually scary.
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This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
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Then guess what?
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You'll put that thing away and it won't trouble you nearly as much.
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Until it does again, then you'll take it out and look at it.
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Go on to the next four things that are bothering you in order of trouble.
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Go down the list and what you're going to find is
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when you do this five times and then you look at it once every day
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or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
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not by running away from it, not by trying to eliminate it, but by trying to focus it.
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That's the Anxiety Journal exercise.
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It's a well -documented technique.
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I strongly recommend it to my students.
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I use it myself and I recommend it to you.
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And you know what else?
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It's really bracing.
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It really feels awesome.
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It really feels like you're a courageous person when you're doing this because you're able to state, look, this is bothering me,
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but I have an idea how likely it is.
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And even if it happens, I know what I'm going to do.
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And it gives you kind of an empowerment to it, not like you're just running away from something, but you're leaning into it.
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And the reason it feels better is because that's the way your brain and body are supposed to work.
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本课的词汇与口语要点
这节口语课以视频“Stop Trying to “Let Go” of Anxiety. Do This Instead”为素材。 视频中反复出现的词有：worst, anxiety, write, scenario, bothering。 这段视频共有 96 个句子、1047 个单词可供跟读。 讲话部分时长为 5:24。 说话人语速较快，每分钟约 194 个词，会出现较多连读和弱读。 90% 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 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| anxiety 名词 | /æŋˈzaɪ.əti/ | 焦慮 /焦虑, 担心 |
| scenario 名词 | /sɪˈnɛəɹioʊ/ | 腳本 /脚本, 場景 /场景 |
| bother 动词 | /ˈbɑðɚ/ | 煩擾 /烦扰, 麻煩 /麻烦 |
| probability 名词 | /ˌpɹɑ.bəˈbɪl.ə.ti/ | 可能性 |
| technique 名词 | /tɛkˈniːk/ | 技術 /技术, 技巧 |
| define 动词 | /dɪˈfaɪn/ | 界定 |
| anxious 形容词 | /ˈæŋkʃəs/ | 緊張 /紧张 |
| assign 动词 | /əˈsaɪn/ | 分配, 分派 |
| temporary 形容词 | /ˈtɛmp(əˌɹ)ɛɹi/ | 暫時 /暂时 |
| suffer 动词 | /ˈsʌfɚ/ | 受苦, 遭受 |
| belt 名词 | /ˈbɛlt/ | 腰帶 /腰带, 帶 /带 |
| ghost 名词 | /ɡoʊst/ | гуй, 鬼 |
| ordinary 形容词 | /ˈɔɹdɪnɛɹi/ | 普通, 平常 |
| scary 形容词 | /ˈskɛə.ɹi/ | 恐怖 |
| contrary 形容词 | /ˈkɑntɹɛɹi/ | 相反 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| write down 动词 | 寫下來 /写下来, 寫下 /写下 |
| go down 动词 | 下降, 下去 |
| take out 动词 | 取出 |
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：
- Especially, by the way, you know those non -anxious people?
- They're so unbelievably annoying around you.
- Take out your notebook and say, I'm troubled.
- What is the thing that's really on my heart?
- You are preparing for something that's actually scary.
需要注意的发音
说话人用了 40 次缩略和弱读形式，例如 don't, you're, I'm。请按听到的简短形式来说。
- “sh” 和 “zh” 音: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- 长单词——注意重音位置: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
中文母语者容易读错的音：
- 词尾辅音 — 要读清楚，后面不要加元音: technique /tɛkˈniːk/, anxious /ˈæŋkʃəs/, belt /ˈbɛlt/, ghost /ɡoʊst/, eliminate /ɪˈlɪm.ɪ.neɪt/
- /r/ 和 /l/ 的区别: probability /ˌpɹɑ.bəˈbɪl.ə.ti/, strongly /ˈstɹɔŋli/, temporarily /ˌtɛmpəˈɹɛɹəli/, rattle /ˈɹæ.təl/
- /æ/ — 嘴张大，不要读成 /e/: anxiety /æŋˈzaɪ.əti/, anxious /ˈæŋkʃəs/, password /ˈpæs.wɜɹd/, paranoid /ˈpæɹ.əˌnɔɪd/, attic /ˈætɪk/
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 anxiety, scenario, bother 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。