跟读练习: Why Social Health Is Key to Happiness and Longevity | Kasley Killam | TED - 通过YouTube学习英语口语
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So a couple of years ago, a woman I know who I'll call Maya, went through a lot of big changes in a short amount of time.
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So a couple of years ago, a woman I know who I'll call Maya, went through a lot of big changes in a short amount of time.
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She got married.
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She and her husband moved for his job to a new city where she didn’t know anyone.
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She started a new role working from home, all while managing her dad's new diagnosis of dementia.
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And to manage the stress of all this change, Maya doubled down on her physical and mental health.
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She exercised almost every day, she ate healthy foods, she went to therapy once a week.
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And these actions really helped.
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Her body got stronger.
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Her mind got more resilient, but only up to a point.
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She was still struggling, often losing sleep in the middle of the night, feeling unfocused, unmotivated during the day.
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Maya was doing everything that doctors typically tell us to do to be physically and mentally healthy, and yet something was missing.
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What if I told you that what was missing for Maya is also missing for billions of people around the world, and that it might be missing for you?
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What if I told you that not having it undermines our other efforts to be healthy and can even shorten your lifespan?
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I’ve been studying this for over a decade, and I've discovered that the traditional way we think about health is incomplete.
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By thinking of our health as primarily physical and mental, we overlook what I believe is the greatest challenge and the greatest opportunity of our time.
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Social health. While physical health is about our bodies and mental health is about our minds, social health is about our relationships.
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And if you haven't heard this term before, that's because it hasn't yet made its way into mainstream vocabulary, yet it is equally important.
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Maya didn't yet have a sense of community in her new home.
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She wasn't seeing her family, or her friends or her coworkers in person anymore, and she often went weeks only spending quality time with her husband.
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Her story shows us that we can't be fully healthy, we can’t thrive, if we take care of our bodies and our minds, but not our relationships.
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Similar to Maya, hundreds of millions of people around the world go weeks at a time without talking to a single friend or family member.
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Globally, one in four people feel lonely.
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And 20 percent of adults worldwide don't feel like they have anyone they can reach out to for support.
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Think about that.
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One in five people you encounter may feel like they have no one.
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This is more than heartbreaking.
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It's also a public health crisis.
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Disconnection triggers stress in the body.
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It weakens people's immune systems.
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It puts them at a risk, greater risk, of stroke, heart disease, diabetes, dementia, depression and early death.
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Social health is essential for longevity.
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So you might be wondering, what does it look like to be socially healthy?
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What does that even mean?
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Well it’s about developing close relationships with your family, your friends, your partner, yourself.
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It's about having regular interaction with your coworkers, your neighbors.
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It's about feeling like you belong to a community.
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Being socially healthy is about having the right quantity and quality of connection for you.
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And Maya's story is one example of how social health challenges come up.
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In my work, I hear many others.
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Stories like Jay, a freshman in college who’s eager to get involved in campus yet is having a hard time fitting in with people in his dorm and often feels homesick.
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Or Serena and Ali, a couple juggling the chaos of young kids with demanding jobs, they rarely have time to see friends or spend time one-on-one.
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Or Henry, recently retired, who cherishes time with his spouse and yet feels untethered without his team anymore and wishes he could see his kids and grandkids more often.
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These stories show that social health is relevant to each of us at every life stage.
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So if you're not sure where to start, try the 5-3-1 guideline from my book.
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It goes like this.
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Aim to interact with five different people each week, to strengthen at least three close relationships overall, and to spend one hour a day connecting.
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Let's dig into these.
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So first, interact with five different people each week.
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Just like eating a variety of vegetables and other food groups is more nutritious, research has shown that interacting with a variety of people is more rewarding.
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So your five could include close loved ones, casual acquaintances, even complete strangers.
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In fact, in one study that I love, people who just smiled, made eye contact and chit-chatted with a barista, felt happier and a greater sense of belonging than people who just rushed to get their coffee and go.
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Next, strengthen at least three close relationships.
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OK, we've all heard of a to-do list, but I would like to invite you to write a to-love list.
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Who matters most to you?
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Who can you be yourself with?
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Make sure that you invest in the names of at least three of the people that you write down.
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By scheduling regular time together, by showing a genuine interest in their lives, and also by opening up about the experiences that you're going through.
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And I'm often asked, does it have to be in person?
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Does texting count?
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Studies have shown that face-to-face is ideal, so do that whenever possible.
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But there are absolutely still benefits to staying connected virtually.
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And last, spend one hour a day on meaningful connection.
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OK, if you're an introvert, right now you're probably thinking one hour sounds like a lot.
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I get it.
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It might be surprising, but I'm actually also an introvert.
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However, keep in mind that just like getting eight hours of sleep at night, the exact amount that's right for you personally might be higher or lower.
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But if you are thinking that one hour a day sounds like way too much because you're just way too busy, I challenge you.
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Adults in the US spend an average of 4.5 hours each day on their smartphones.
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So instead of scrolling on social media, text a friend.
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Instead of reading news headlines, write a thank-you card.
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Instead of listening to a podcast, call a family member.
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Maya put this into practice by scheduling recurring hangouts with a new local friend that she made, by attending community events and dropping cards off in her neighbors mailboxes, by planning trips to see family and inviting friends in other cities to come visit.
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And bolstering her social health made more of a difference than focusing solely on her physical and mental health ever could.
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And I know this because Maya is actually me.
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I am so passionate about sharing tools to be socially healthy because honestly, I need them too.
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And the 5-3-1 guideline is one way that we can be proactive and intentional about our relationships.
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And that is really the point.
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Be proactive and intentional about your social health.
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So zooming out beyond the steps that you and I take individually, together, we need to shape a society that thrives through social health.
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Over the next decade, I envision educators championing social health in schools.
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And just like kids build their physical muscles in gym class, they'll exercise their social muscles in connection class.
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Over the next decade, I see our cities and neighborhoods being designed with social health in mind, where vibrant gathering places foster unity and community builders are empowered to bring them to life.
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Over the next decade, I believe that social health will become as ingrained in our collective consciousness as mental health is today.
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Because not that long ago, mental health was a taboo topic shrouded in stigma.
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And now public figures talk openly about it, there's an entire industry to support it, and more and more people think of going to therapy like going to the gym.
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In this future, loneliness will subside, just like smoking subsided when we recognized and treated it as a public health issue.
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In this future, I hope that social health will become so deeply woven into the fabric of our culture that no one needs the 5-3-1 guideline anymore.
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So to get there, make relationships your priority not only for you, but also for the people you love.
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Because the beauty of nurturing your own social health is that it naturally enriches the social health of everyone you connect with.
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Thank you. (Applause)
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关于本课：社会健康与幸福长寿的奥秘
本课程将带您深入探索卡斯利·基拉姆（Kasley Killam）在TED演讲中提出的“社会健康”这一重要概念。长期以来，我们主要关注身体和心理健康，却常常忽视了人际关系和社会联结对我们整体幸福和寿命的决定性影响。通过视频中玛雅（Maya）的故事以及其他引人深思的案例，您将了解到社会健康缺失可能带来的严重后果，以及如何通过积极的人际互动来提升我们的生活质量。
在本次英语口语练习中，您将有机会：
- 学习和掌握与健康、社会关系、情感状态相关的重要词汇和短语，例如“resilient”（有韧性的）、“undermine”（损害）和“public health crisis”（公共健康危机）。
- 练习描述复杂的生活挑战和情感体验，提升您在讨论抽象话题时的英语流利度。
- 学习如何用清晰的逻辑和生动的案例来阐述一个观点，这对于提高雅思口语Part 3及其他学术英语考试的表达能力非常有帮助。
- 通过跟读学习讲者自然的语速和语调，进行有效的发音练习。
重要词汇和短语
- doubled down on: 加大投入，加倍努力。例句：Maya doubled down on her physical and mental health.（玛雅在身心健康方面加倍努力。）
- resilient: 有韧性的，适应力强的。例句：Her mind got more resilient.（她的思想变得更有韧性。）
- undermines: 逐渐削弱，损害。例句：Not having it undermines our other efforts to be healthy.（缺乏它会损害我们其他方面的健康努力。）
- mainstream vocabulary: 主流词汇。例句：It hasn't yet made its way into mainstream vocabulary.（它尚未进入主流词汇。）
- thrive: 茁壮成长，兴旺。例句：We can't thrive if we take care of our bodies and minds, but not our relationships.（如果我们只关注身心健康而忽视人际关系，就无法茁壮成长。）
- public health crisis: 公共健康危机。例句：This is more than heartbreaking. It's also a public health crisis.（这不仅仅是令人心碎，它还是一场公共健康危机。）
- untethered: 没有羁绊的，失去联系的。例句：Henry feels untethered without his team anymore.（亨利离开团队后感到失去了联系。）
- 5-3-1 guideline: 5-3-1准则。指每周与五个人互动，加强至少三段亲密关系，每天花一小时进行联结。这是一个具体的社交行动指南。
本视频练习技巧
这段TED演讲是进行英语口语练习和发音练习的绝佳素材。以下是一些具体的跟读技巧建议：
- 语速与节奏： 讲者的语速适中，吐字清晰，非常适合初中级学习者模仿其自然流畅的表达。高级学习者可以尝试精准捕捉其句内停顿和强调，以提升英语流利度。
- 口音与发音： 讲者使用标准美式英语口音。在跟读时，请特别注意模仿她的元音、辅音发音以及语调的升降，尤其是当她列举案例或提出关键论点时的重音。
- 话题难度与词汇： 视频内容涉及社会学、心理学和健康领域，话题具有一定深度，但讲述方式生动易懂。在跟读时，除了模仿发音，还要留意这些专业词汇和短语的自然运用。尝试在跟读后，用自己的话概括讲者提出的观点和建议。
- 情感与表达： 讲者在讲述故事时融入了真挚的情感。练习时，不仅要模仿发音，更要尝试理解并模仿她传达情感的方式，例如在描述玛雅的困境时语气的变化，以及提出解决方案时的坚定与鼓励。这对于提升您的雅思口语表达力，尤其是Part 2和Part 3的情感传达非常关键。
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。
如何在ShadowingEnglish上有效练习
- 选择您的视频： 挑选一段语音清晰、自然的YouTube视频。TED演讲，BBC新闻，电影片段，播客或雅思口语范例都很好。将URL粘贴到搜索栏中。从较短的视频（短于5分钟）以及您真正感兴趣的内容开始——兴趣是最重要的导师。
- 先听，理解上下文： 第一次听的时候，将速度保持在1倍速并仅仅倾听。还不要尝试重复。专注于理解其含义，收集新词汇，并注意讲话人如何强调单词，连读声音及使用停顿。
- 设置跟读模式：
- 等待模式：选择
+3s或+5s——在每句话播放完毕后，视频会自动暂停以便您有时间大声重复它。如果您想完全控制并在每次重复后由您自己点击下一步，请选择手动。 - 字幕同步：YouTube字幕有时会在音频前或后略微出现。使用
±100ms使它们完美对齐以助您准确跟读。
- 等待模式：选择
- 大声跟读（核心练习）： 这是真正发生改变的一步。当一个句子播放出来立刻——或在暂停期间——大声、清晰且自信地重复出来。千万不要只是张张嘴：要模仿说话者的准确节奏、重音、音高和连读。力求听上去就像说话者的影子，而不仅是逐字背诵。使用重复功能多次练习同一个句子，直到感觉自然为止。
- 提高难度： 当练习段落变得相对舒适后，就去挑战自我。将速度增加至 <code>1.25x</code> 或甚至 <code>1.5x</code> 以训练高速语言反射。或者将等待模式调整为 <code>关闭</code> 以进行连续跟读——这是最进阶同样收益最大的模式。持续的每日15–30分钟的练习将可以在几周内产生可见的效果。