跟读练习: You're More Stressed Than Ever - Let's Change That - 通过视频学习英语口语
正在创建课程...
1
Stress is an ancient superpower that's slowly killing you.
2
It evolved as one of the most powerful tools for survival, but has turned into a double -edged sword in the modern world.
3
It grants your wish to rise to a gnarly challenge or to work harder, but claims a chunk of your life force in return.
4
Unless you learn how to use it right.
5
What is stress?
6
Why is it harmful?
7
And what can you do to escape its consequences?
8
All living things strive for homeostasis, a state where their body is in balance.
9
To maintain this balance, they make adjustments like moving into the sunlight or eating nutrients.
10
But the world is a cruel place with death lurking behind every corner, and organisms need a way to react to extreme situations.
11
This is how stress evolved as a physical response to a stressor which is anything challenging or dangerous.
12
Stress is a very fast, drastic change of the state of the body that prioritizes survival.
13
To understand how stress works in humans, let's visit a scene 50 ,000 years ago.
14
The superpower awakens.
15
A group of early Homo sapiens are huddled around a fire, when suddenly a desperate and starving saber -toothed tiger attacks their camp.
16
Their leader, uh, the Bear Smasher, jumps up as time slows down.
17
His brain classifies the tiger as a critical stressor and unleashes the stress response.
18
Adrenal glands pump out adrenaline that rushes through Ur's body, activating "fight or flight" mode.
19
His heart starts beating faster and his lungs accelerate, providing an emergency supply of nutrients and oxygen to all critical systems.
20
Adrenaline dictates that his muscles have energy priority over his other organs and activates them for rapid action.
21
Their strength and speed are wrapped up.
22
Pain and fatigue signals are muted while his senses become super sharp and lock in on the threat.
23
Ur perceives every detail with maximum clarity and realizes the tiger is getting ready to pounce.
24
There's only a split second to react.
25
Adrenaline forces Ur to make a quick impulsive decision.
26
Without thinking about it, he chooses to fight and attacks with full force.
27
But the battle is long and arduous.
28
The animal is desperate and will not back down.
29
Our humans risk exhaustion.
30
hormone joins the battle: cortisol.
31
Cortisol is the slower, more strategic hormone that manages a longer stress response.
32
It orders a total shift of all body systems, ramping up the fuel supply while suppressing all non -essential functions like resting,
33
disease defense or digestion.
34
Ur's body isn't his own anymore, it belongs to stress.
35
Finally, Ur the bear smasher deals the killing blow.
36
The tribe gathers in celebration.
37
Their bodies shut
38
or flight and activate rest and digest wounds begin to hurt
39
and muscles cry in exhaustion it's time to recover and heal
40
bond and tell stories about how they killed the angry tiger god.
41
Some fall asleep, others eat to replenish.
42
The tribe relaxes and homeostasis is being restored.
43
These people are your ancestors.
44
When did this amazing superpower turn into a curse?
45
The deadly email.
46
Our world has changed so quickly and profoundly that our biology couldn't keep up.
47
Stress is still the same it was 50 ,000 years ago.
48
Sense a stressor.
49
React immediately and with full force.
50
Prioritize present moment survival.
51
Make sacrifices if necessary.
52
That works well when you have to jump out of the way of a car.
53
usually don't even require physical action.
54
The tigers of the past are now angry emails, deadlines, online dating, rush hour traffic or doom -scrolling the news and social media.
55
But our brains are built to take fear very seriously, so if you experience even a short burst of anxiety over an email or because you scrolled through Twitter,
56
the helping hand of stress springs to action.
57
You can have dozens of these micro -stresses per day, constantly activating your stress any notice anymore.
58
While these micro threats stack up, we also have to deal with bigger stressors like unpaid overtime,
59
angry clients, rising rents, inflation and healthcare, or tariffs and chaos, making our future more uncertain.
60
But the boost we get from stress can also be extremely helpful if you have to study for an exam, run a marathon, or complete a big project.
61
It's a proper superpower and can feel exhilarating, even addictive.
62
So, Especially if you work in a competitive field, you may keep pushing and challenging yourselves and others,
63
relying on stress to get your best performance possible.
64
The problem is that stress was only ever intended to be used in short spurts and critical situations.
65
If it's activated over days, weeks and months with no release, it becomes chronic stress, one of the deadliest conditions for humans.
66
How Chronic Stress Destroys You of your body and brain.
67
As the stress cascade is activated over and over, adrenaline and cortisol keep flooding your body.
68
Your fight or flight systems are over activated while your rest and digest functions are constantly suppressed.
69
Your muscles tense up for a fight that never comes.
70
Instead, your back, shoulders and neck scream under the tension and you get pounding headaches.
71
Your digestive tract cramps and suffers, either holding things in too long or rushing things out.
72
Your fat metabolism is disrupted and starts slowing down fat breakdown, while increasing fat buildup in your belly area.
73
Your cells become less responsive to insulin, increasing your risk of metabolic diseases.
74
Your heart keeps pounding, eager to supply your body with fuel, but your blood vessels aren't built for this constant over -activation and get destroyed in the process,
75
massively increasing your risk of a heart attack or stroke.
76
Your immune system gets weaker and stronger at the same time, in a way that causes maximum damage to you.
77
The parts that protect you from disease are suppressed because who cares about a cold if you have to fight a tiger?
78
This increases your risk of infections, cancer and autoimmune diseases.
79
Meanwhile, cells that cause inflammation for wound healing are massively boosted, inflaming your tissue all over.
80
Your brain gets rewired to serve stress.
81
Perceiving an ongoing critical emergency, it slows down calm reflection and thinking, instead favoring quick and rapid reactions.
82
You literally get worse at thinking clearly and lose wisdom points.
83
breaking up, eating junk food, or using drugs.
84
You become worse at solving your problems, while creating new ones.
85
Under chronic stress, you're simply a worse version of yourself.
86
If this persists, your memory and cognitive abilities get worse as you slide into anxiety and depression.
87
So your chances of getting out of a stressful situation in the modern world worsen the longer you're chronically stressed.
88
A hellish, vicious circle.
89
If you can't escape it, odds are that you may die earlier and suffer greatly along the way.
90
How to use stress as intended Stress can be your friend.
91
In measured doses, acute stress enables you to conquer mountains and push beyond your comfort zone, helps you to improve your skills and grow as a person.
92
And it can make it feel amazing to perform at your very best.
93
But to get the good without the bad, it's critical that you properly wind down your fight or flight response and relax.
94
Listen to your body.
95
If you feel stressed, you are stressed full stop.
96
There's no universal threshold you have to reach before you're allowed to do something about it.
97
Next, ask yourself: Is your stress response productive in your situation and is there an end in sight?
98
If you're studying for exams or moving house, stress is a superpower, helping you unlock your full potential.
99
But your health needs breaks from fight or flight mode.
100
Be it meeting friends, working out or going for a walk in nature.
101
Relaxation is not being lazy.
102
This is serious self -care.
103
If you relax actively and regularly, you'll keep stress from claiming a price on your body and mind, and still be able to use its power.
104
If you can't do this at the moment, plan active relaxation time as soon as you can.
105
Without this stressing you out, Okay, but what if you suffer from constant unhelpful stress?
106
You can't control your body's stress response, but you can influence it.
107
As annoying as this is, mindfulness, like meditation or yoga, is scientifically proven to take the edge off stressful situations
108
and to tell your brain that this email is not a deadly tiger.
109
stress are coming from during your day.
110
Do you feel stressed when you doomscroll?
111
Social media doesn't show us what we want, but what makes us engage.
112
And negative emotions make us engage the most.
113
So simply getting rid of the apps or unfollowing stressful people can actually remove a lot of stress from your life.
114
Especially with the really big problems, removing the stressor is extremely effective.
115
If you live in a dangerous neighborhood, move.
116
If you're bullied at school, environment.
117
While this is drastic advice and may not be easy, it will have the biggest impact on your chronic stress levels.
118
So think about what you can change in the midterm.
119
Of course, there are situations where you can't just eliminate the stressor or meditate the chronic stressor way.
120
If your brain is stuck in stress mode for too long, it will get worse and worse at solving problems.
121
You may not be able to think clearly to get out of your situation.
122
In these cases, the most powerful move is to ask for help.
123
Open up to friends or family or get professional help.
124
An extra pair of hands can make a huge difference.
125
In the end, stresses your way.
126
This is unavoidable and that's okay.
127
Stress is your superpower.
128
Use it, but never forget to get to the other side of it.
129
That's why we created a Health Journal.
130
We've collected all the latest health science
131
and designed a framework to help you figure out what actually works for your life without pressure or guilt.
132
If you want to reduce stress, start with the rest and mental health chapter.
133
Or dive into nutrition or physical fitness.
134
Each chapter is packed with real science, lots of examples and inspiration to get you started.
135
But you can make it completely your own to fit your needs.
136
In the end, you'll have built a custom health mix that works for you.
137
We also made it as beautiful and fun as possible, as taking care of your health should always be.
138
And you're not doing this alone.
139
We'll check in from time to time and we'd love to hear from you, share your progress and inspire other burbs on their health journey.
140
After the Gratitude Journal and the Habit Journal, this is the third part in our best -selling journal series.
141
To kickstart your health journey, we've also created some exclusive Health Club merch for you.
142
Wear them as companions to remind you of your goal.
143
Just give yourself one month.
144
Try it.
145
See where it takes you.
146
Music
背景与上下文
在这段视频中，讲者探讨了压力的起源及其对现代生活的影响。压力曾是祖先生存的重要工具，但在当今世界却变成了双刃剑。讲者通过讲述早期人类如何面对猛兽的故事，阐明了压力作为一种生理反应的过程，强调了现代人面临的各种抽象压力源，帮助我们理解如何合理应对压力，并利用其积极作用。
日常沟通的五个常用短语
- 生存本能 (survival instinct) - 反映我们在压力下的本能反应。
- 应激反应 (stress response) - 体内对压力源做出的反应机制。
- 战斗或逃跑 (fight or flight) - 在危险来临时的立即反应。
- 恢复与休息 (rest and digest) - 从压力状态中恢复的过程。
- 微压力 (micro stressors) - 日常生活中积累的小压力源。
逐步影子跟读指南
为了有效地提高英语发音和沟通能力，您可以遵循以下逐步影子跟读指南：
- 选择正确的材料：选择本视频作为跟读材料，内容适合日常生活中可以应用的常用短语。
- 初步观看：先观看视频，了解讲者的语速、语调及情感表达，以便为后续的跟读做好准备。
- 分段跟读：将视频分成几个短段，反复听每一段同时大声模仿，确保您能够准确发音和掌握节奏。
- 注意语音语调：在跟读时，关注讲者的重音和语调变化。模拟这些语音特征将有助于提高您在实际交流中的流利度。
- 回放并纠正：录下自己的跟读，和讲者的声音进行比较，发现并纠正发音上的错误。
通过以上步骤，您不仅可以掌握视频中的重要短语，还能有效提高您的口语表达能力。坚持进行影子跟读，将帮助您在日常交流中更加自信，提高您的英语水平。
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。