跟读练习: Thinking Too Much About The Past? This One Strategy Can Help - 通过视频学习英语口语
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There are two things that can stop you from enjoying the present moment.
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Ruminating about your past and worrying about your future.
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Do you find yourself thinking about things you could have done differently or things that could go wrong?
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Staying present isn't easy, especially when you've been through trauma or struggle with anxiety.
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Practicing mindfulness can help you live a more fulfilled, happy life by being totally in the moment and stopping your mind from wondering.
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Now I know what you're thinking.
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Sigh, you can't just rewire your brain.
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Actually, according to researchers Davis and Hayes, your brain can rewire itself when you have a new experience.
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Because of something known as neuroplasticity, you can change the structure of your brain by practicing new habits, like mindfulness, regularly.
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So why should you worry about being present and mindful?
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Here are four reasons why mindfulness can be your superpower.
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Let's go!
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1. Psychological Flexibility According to Davis and Hayes, when you take a step back and notice your thoughts in an objective way,
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you can temporarily deactivate neural pathways that were formed from your past experiences.
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As a result, you'll have more psychological flexibility
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and can respond based on what is happening in the moment
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instead of automatically reacting the same way you have in the past.
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By using mindfulness, you can adapt to the situation you're in.
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In fact, according to an article published in the Journal of Psychotherapy,
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mindfulness mediation activates parts of the brain that helps with adapting to high stress situations.
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Let's use an example.
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Sarah is having a disagreement with her partner.
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Her first instinct is to get angry and defensive because in the past, arguments with her ex always got heated quickly.
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Instead of automatically reacting, she takes a few deep breaths, becomes aware of her thoughts, and notices how they are affecting her emotions.
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She brings her attention back to a partner to focus on what they're saying.
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This time, Sarah listens intently and responds calmly.
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Because Sarah is practicing mindfulness, she can communicate better, remain present, and regulate her emotions.
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Sarah's situation is just one example of how mindfulness can improve communication in relationships.
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According to an article published in the academic journal Psychotherapy, people who scored higher in mindfulness are more satisfied with their relationships,
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better at dealing with conflict, and more empathetic.
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They also have less anxiety and anger doing an argument, allowing them to respond compassionately instead of getting caught up in their emotions.
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Number two, stopping the avoidance cycle.
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If you've ever been through a traumatic experience, you might be familiar with the rebound effect.
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This is when you try to suppress a thought or avoid a situation, but the thought comes back frequently and more intrusively.
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The rebound effect leads to a behavioral loop where you try harder and harder to avoid the thought or situation and BAM!
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It comes back stronger each time.
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A study by Follett and colleagues suggest that mindfulness is beneficial in trauma therapy
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because it helps clients let go of fear and acknowledge their thoughts instead of suppressing them, which stops the avoidance behavioral loop.
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According to researchers Goodman and Calderon, one technique that is suggested for clients in trauma therapy is repeatedly thinking about an image
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that brings them comfort as they go about their day like your pet
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or the sun Whatever comforts you by continuously focusing on an image that relaxes them in a traumatic scenario
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They can increase feelings of safety and decrease negative arousal number three Hakuna Matata
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Raise your hand if you've ever been insanely anxious while sitting around doing absolutely nothing.
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Oh Wow a lot of us According to a paper published in the Akhomatic Journal Mindfulness,
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practicing mindfulness has been shown to reduce habitual worrying and test anxiety.
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There are two main characteristics of mindfulness, accepting and observing the thought without judgment and redirecting your attention from the thoughts.
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When we practice mindfulness, it can address habitual worrying by stopping thoughts about the past or future, which leaves us in the present.
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James is sitting at his desk about to take an exam.
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He's feeling extremely nervous and has all sorts of anxious thoughts running through his mind.
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What if I fail?
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I won't get a good mark in this course.
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I won't be able to get into the college I want.
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And I'll never be able to have a successful career.
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He notices these thoughts
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and decides to do a mindfulness exercise from psychologist Dr. Lillian Najad called Thoughts as Clouds in the Sky.
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He imagines all his negative thoughts as clouds floating in the sky, just passing by.
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He doesn't react or judge them at all.
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He just observes them and accepts that they are there without believing them or taking them to heart.
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He doesn't try to control or change them.
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He puts a distance between himself and his anxious thoughts instead of trying to identify with them.
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Then, he focuses on his immediate surroundings the desk in front of him, the feeling of his chair against his back, and the sound of his classmates talking.
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After a few moments, James feels relaxed, present, and ready to tackle the exam.
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Could this technique help you in an anxious situation in your life?
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Let us know in the comments.
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Number 4.
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Mindful Relating in Relationships.
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Have you ever had a partner do something that, in your opinion, is weird.
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Sai had a partner that would keep their batteries in the fridge.
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The first time he saw this, Sai was stunned.
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But this was normal to the partner.
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Mindful relating is a technique you can use to form deeper relationships and understand where your partner is coming from.
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To practice, therapist Lee Tremaine recommends that you try to remain focused on the conversation
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and keep bringing your attention back to it when your mind wanders.
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You might notice yourself getting distracted by self-conscious thoughts.
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Do they like me?
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Am I saying the right thing?
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Maybe your attention drifts to all the things on your to-do list for that day.
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Notice when this happens so you can direct all your attention back to the present moment.
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Focus on the person's body language, the emotions they're expressing, and the connection you feel to them.
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The more you practice mindfulness, the better you will get at it, and the more you will benefit.
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It's okay if it's hard at first.
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Do you struggle with staying present?
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How do you practice mindfulness in your own life?
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Share your thoughts in the comment section below.
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If you want to learn more about techniques that improve mental health, don't forget to subscribe to Psych2Go and hit the like button.
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Thanks for watching!
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Until next time!
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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“Thinking Too Much About The Past? This One Strategy Can Help”为素材。 视频中反复出现的词有：mindfulness, present, partner, situation, notice。 这段视频共有 87 个句子、1127 个单词可供跟读。 讲话部分时长为 6:42。 说话人语速自然，每分钟约 168 个词，接近日常对话。 只有 81% 的单词属于英语最常用的 3,000 词，词汇难度较高。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| mindfulness 名词 | /ˈmaɪn(d)fʊlnəs/ | 正念 |
| anxious 形容词 | /ˈæŋkʃəs/ | 緊張 /紧张 |
| emotion 名词 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| trauma 名词 | /ˈtɹɔm.ə/ | 負傷 /负伤, 損傷 /损伤 |
| habitual 形容词 | /həˈbɪ.t͡ʃʊ.əl/ | 慣常的 /惯常的 |
| suppress 动词 | /səˈpɹɛs/ | 抑制, 鎮壓 /镇压 |
| researcher 名词 | /ˈɹiˌsɝ.t͡ʃɚ/ | 研究員 /研究员, 研究者 |
| adapt 动词 | /əˈdæpt/ | 適應 /适应 |
| observe 动词 | /əbˈzɜːv/ | 遵守, 遵循 |
| arousal 名词 | /əˈɹaʊzəl/ | 覺醒 /觉醒, 喚起 /唤起 |
| classmate 名词 | /ˈklæs.meɪt/ | 同學 /同学, 同班同學 /同班同学 |
| deactivate 动词 | /ˌdiːˈæktɪveɪt/ | 使無效 /使无效 |
| neuroplasticity 名词 | 神經可塑性 /神经可塑性 | |
| ruminate 动词 | /ˈɹumənət/ | 反芻 /反刍 |
| superpower 名词 | 超級大國 /超级大国 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| come back 动词 | 回來 /回来, 返回 |
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：
- Sigh, you can't just rewire your brain.
- What if I fail?
- Am I saying the right thing?
- Do you struggle with staying present?
- How do you practice mindfulness in your own life?
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 | you've been · you've ever been · has been shown |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | were formed · is suggested · has been shown |
需要注意的发音
说话人用了 16 次缩略和弱读形式，例如 you've, doesn't, they're。请按听到的简短形式来说。
- “th” 音: empathetic /ˌɛmpəˈθɛtɪk/, pathway /ˈpæθˌweɪ/, therapist /ˈθɛɹəpɪst/
- “sh” 和 “zh” 音: anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, mediation /ˌmiːdiˈeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conscious /ˈkɑn.ʃəs/
- 长单词——注意重音位置: habitual /həˈbɪ.t͡ʃʊ.əl/, behavioral /bɪˈheɪvjəɹəl/, flexibility /ˌflɛksɪˈbɪlɪti/, deactivate /ˌdiːˈæktɪveɪt/, empathetic /ˌɛmpəˈθɛtɪk/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: avoidance /əˈvɔɪdəns/, behavioral /bɪˈheɪvjəɹəl/, observe /əbˈzɜːv/, deactivate /ˌdiːˈæktɪveɪt/, activate /ˈæktɪˌveɪt/
- 词尾辅音 — 要读清楚，后面不要加元音: mindfulness /ˈmaɪn(d)fʊlnəs/, anxious /ˈæŋkʃəs/, react /ɹiːˈækt/, rebound /ˈɹi.baʊnd/, avoidance /əˈvɔɪdəns/
- /r/ 和 /l/ 的区别: behavioral /bɪˈheɪvjəɹəl/, arousal /əˈɹaʊzəl/, calmly /ˈkɑː(ɹ)m.li/, neural /ˈnʊɹəl/, regulate /ˈɹɛɡ.jə.leɪt/
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 mindfulness, anxious, emotion 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。