跟读练习: ways to feel a little better - 通过视频学习英语口语

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Hi there and welcome to the annual worst month of my life.

Old jokes aside, there has been an unexplained pattern of September being a hard month for me every single year.

We're officially moving into the second week of September 2026 and so far it hasn't been too bad.

I only really coined this speculation last September and

so perhaps this year I've been a little bit cautious even as we approach September.

With that caution, I've put together a little list of things

that I like to do to feel a little bit better

number one is to create an achievable routine for yourself emphasis on achievable this could consist of one two

or three things mine currently includes getting out of bed going downstairs to make a cup of matcha for myself

and then eventually

when i feel like i'm able to going back upstairs to wash my face it sounds stupidly simple

but it's definitely a lot harder

when you're not having the best day your achievable routine can

genuinely just be getting yourself out of bed putting on a pair of pants

and going downstairs to sit on your couch

or moving off your couch going upstairs

and putting on a change of clothes whatever it is get to know what is achievable for you

when we're in a productive mood

or just in a better mood i feel like we're definitely

more easily able to cross things off our list with this

achievable list you're not putting too much strain on your mental

or physical health and still get to feel like you've done something really really huge

that day my achievable routine also helps me just get a to start to my day.

I'm able to rely on this familiarity to support my nervous system as it exits.

Lots of heavy feelings.

And I try my best to not punish myself

if I'm only able to complete half or one item on the list

or on the days where I get a later start on my routine.

Number two is to put on something familiar.

This could be a song, a full album, a movie, a comfort TV show i usually have my morning playlist playing

in the background as i get ready going through my achievable

routine on days where i need the extra help i put on my favorite movie

or tv show

that i've literally seen a thousand times the focus is more

sonic than other senses the purpose is to have something comforting

to sort of ease your way through activities the sonic aspect really calms your your nervous system down.

Sometimes after or even before I go through my achieve routine, I have something called floor time.

My roommate Laurel and I used to do this all the time.

We're not feeling super great or just need a little bit of a reset.

We'll put on a really good song and just lie on the floor and allow ourselves to melt into the song.

There were also other days where we would put blankets over our head and just sort of bop around the living room.

Again, we're not talking.

We're not even necessarily singing to the song.

It's just to calm our nervous system.

When we're feeling a little bit more I guess energetic

which literally shake it all out of our system

and I'll be honest there have been weeks where I'll have the same movie playing on repeat over and over again.

I know how the song goes, I know what happens at the end of the movie

and I don't have to have my guards up in anticipation for something unfamiliar.

I just have something familiar and reliable there to support me as I move forward.

The third thing that often helps me feel a little bit better is something

that I touched on in my recent notebook video.

It's to make a list of all the things that you've ever done at the top of your head.

These are positive things or achievements as some people call them.

It can be from today, yesterday, the whole year, or in the entirety of your life.

It can be big things or small tasks just to practice of looking back

and realizing how capable you are and how much potential you still hold, how great you are.

It can seem a little bit self-centered, braggy, but everybody deserves a little pat on the back, especially when you're not feeling your best.

You can take it one step further and keep the list around to reread when you need it.

I know some people who make it into a little script that I have on their phone.

They take out the script to reread before a date, a big meeting, an event they're hosting.

I haven't necessarily had to practice that, but I love leaving myself little post-it notes around, whether it's right in front of my computer.

I used to have some of my bathroom mirror to see when I'm putting on my makeup.

Places that are visible that you frequent a lot.

Another good one can be the inside of your coffee cupboard.

So every time you open it to get your coffee beans, you have a little reminder greeting you.

I'm always scared that I sound so full of myself

when I suggest this as a practice but just try it out

and let me know

if it helps you to create more than you consume just make something even

if it's kind of bad this could be a video diary cooking something baking something a little craft going outside

and doing some gardening staying inside and doing some reflective journaling

or even creating a catalog of the outfits

that you're going to wear for the next week whatever medium it is try going inward

and seeing what it is

that you have to say rather than what other people are

saying seeing what you're able to create instead of comparing yourself to what other people are making

and if this is a practice

that you already have under your belt change your medium allow yourself to stretch

and look from a different perspective see what other formats you're capable of you might just surprise yourself

and maybe feel even a little bit better now we're moving

into sort of like the adventurous tier ideal task to get

yourself to feel better purging your space we're getting adventurous

but not crazy so just pick one area of your life

that chair in the corner of your room with all the clothes you have

and haven't worn have and haven't washed the food in

that one area of your pantry

that you know you haven't touched in months the pile of

books you need to return to library the box of recycling

your garage the idea is to allow yourself to just let

go literally let go of physical areas in your life

that are causing you stress

that are weighing you down again choose one area this could even be the tail end of the previous point

that i mentioned after you garden clean up the space

and throw out the trash whatever version that makes you feel a little lighter, a little better, and if none of these things feel like they are achievable for you just yet,

sometimes it's actually most helpful to just accept that this is how you're feeling right now.

Allow yourself to sit with it.

Sit with yourself.

Allow yourself to do absolutely nothing.

100

Not being on your phone, watching a movie, not even reading your favorite book.

101

You could make yourself a cup of tea or wrap yourself in a blanket or just sit completely starfish on the couch.

102

Whatever configuration you choose, be with where you're at and who you are right now.

103

I'll be honest, most Septembers do start like that for me.

104

Or I'm three points into this list and then gravitate to just sitting still by myself in absolute silence.

105

We're not feeling our best and that's okay.

106

There's literally no point in beating ourselves up over it.

107

It doesn't help even intellectualizing how we're feeling.

108

I've learned that I just need to let myself be a little sad before I get a little better.

109

I have three bonus points.

110

Get off your phone, just do it.

111

Put it in another room.

112

Put it away.

113

Go for a walk somewhere you know really well

114

or completely new with or without music or a podcast accompanying you but preferably by yourself.

115

And lastly, have something to eat or drink without any distractions.

116

Whenever I'm feeling up, I always think of

117

that reel where one kid is crying and the other kid's just looking and he's like, have you taken a nap today?

118

Well, you need one.

119

And sometimes the most basic physical self-care is what we need.

120

And give yourself a hug even when you don't think you need one.

121

I hope your september and 2026 have been kind so far

122

if not or even

123

if they have been I hope you found this video helpful

124

this year I found the most help from purging my space

125

been clearing out a lot of my closet I always know

126

that once I get through september I am in the best mood possible for the rest of the year

127

because of the cold weather I have a couple of exciting videos coming up

128

so stay tuned for those and I'll talk to you soon bye Thank you.

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本课的词汇与口语要点

这节 B1 级别的口语课以视频“ways to feel a little better”为素材。视频中反复出现的词有：achievable, feeling, september, routine。这段视频共有 128 个句子、1603 个单词可供跟读。讲话部分时长为 7:19。说话人语速较快，每分钟约 219 个词，会出现较多连读和弱读。 84% 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

视频中最难的 15 个单词，附发音和释义：

单词	发音	释义
achievable 形容词	/əˈt͡ʃivəbəl/	可完成的, 可實現的 /可实现的
couch 名词	/ˈkaʊ̯t͡ʃ/	沙發 /沙发, 長沙發椅 /长沙发椅
reread 动词	/ɹiːˈɹiːd/	重讀 /重读
downstairs 副词	/daʊnˈstɛɹz/	樓下 /楼下
upstairs 副词	/ˌʌpˈstɛɹz/	樓上 /楼上
sonic 形容词	/ˈsɑnɪk/	聲音的 /声音的, 音響的 /音响的
cloth 名词	/klɒθ/	布, 布料
blanket 名词	/ˈblæŋ.kɪt/	毯子
cupboard 名词	/ˈkʌb.əd/	櫥櫃 /橱柜, 櫃子 /柜子
excite 动词	/ɪkˈsaɪt/	激動 /激动
matcha 名词	/ˈmɑ.t͡ʃə/	抹茶
pantry 名词	/ˈpæntɹi/	食品儲藏室 /食品储藏室, 備餐間 /备餐间
recycle 动词	/ɹəˈsaɪkəl/	循環再造 /循环再造, 回收
starfish 名词	/ˈstɑː(ɹ)fɪʃ/	海星
playlist 名词	/ˈpleɪˌlɪst/	播放列表, 歌單 /歌单

视频中出现的短语动词

单词	发音	释义
go through 动词		通過 /通过
come up 动词		上來 /上来
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
go back 动词		回去, 返回
look back 动词		回顧 /回顾
put together 动词		拼合, 組合 /组合
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：

We're not even necessarily singing to the song.
It's just to calm our nervous system.
We're not feeling our best and that's okay.
It doesn't help even intellectualizing how we're feeling.

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
“used to” used to + 动词 — 过去的习惯或状态，现在已不再如此	used to do · used to have
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	has been · hasn't been · I've been
最高级 the -est / the most … — 一组中最高或最低的	the best · my best · your best
现在进行时 am/is/are + -ing — 此刻或近期正在发生的事	you're not having · you're not putting · we're not talking

需要注意的发音

说话人用了 46 次缩略和弱读形式，例如 we're, you're, I'm。请按听到的简短形式来说。

“sh” 和 “zh” 音: starfish /ˈstɑː(ɹ)fɪʃ/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, cautious /ˈkɔːʃəs/, punish /ˈpʌnɪʃ/
长单词——注意重音位置: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, familiarity /fəmɪliˈæɹɪti/, intellectualize /ɪntəˈlɛkt͡ʃuəlaɪz/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, gravitate /ˈɡɹævɪteɪt/, reflective /ɹɪˈflɛktɪv/, productive /pɹəˈdʌk.tɪv/
词尾辅音 — 要读清楚，后面不要加元音: couch /ˈkaʊ̯t͡ʃ/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, reread /ɹiːˈɹiːd/, purge /pɜɹd͡ʒ/, downstairs /daʊnˈstɛɹz/
/r/ 和 /l/ 的区别: familiarity /fəmɪliˈæɹɪti/, recycle /ɹəˈsaɪkəl/, reflective /ɹɪˈflɛktɪv/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/, reel /ˈɹiːl/

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 achievable, couch, reread 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: ways to feel a little better - 通过视频学习英语口语

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