VOA慢速英语(翻译+字幕+讲解):负向自我对话会造成伤害
日期:2019-04-16 15:45

(单词翻译:单击)

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Negative Self-Talk Can Hurt You
From VOA Learning English, this is the Health & Lifestyle report.
Sometimes a little self-criticism is not a bad thing. We all can learn much from our mistakes. However, too much of it may affect your brain — and your life.
Negative self-talk. It is that little voice in your head that judges you. It says you are not good enough. It reminds you of all your faults and mistakes.
"Negative self-talk actually determines the outcomes in our lives. The way we talk to ourselves about ourselves, and the way we talk to other people about ourselves, literally creates the outcomes in our lives."
That is Professor Paul Hughes. He is an educator and researcher on how the mind controls behavior. He says the way we talk to ourselves and about ourselves to other people can affect every part of our lives – from our career to our family life.
Hughes saw this firsthand while teaching at a community college. He noticed that some students who studied hard and came to class every day still did poorly on exams. He wondered why.
"What I discovered is that there are some students who are doing all the right things. They are good students. They show up for class. They do their homework. They study hard. But when it comes to exam time they fold under the pressure."
Students may do everything right. But when it comes time to take a test, they do not do well. They may suffer from something commonly called "test anxiety."

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Negative self-talk can affect a student's grades
So, why do good students sometimes do poorly on tests? Hughes uses a common expression to explain. If there is a lot on the line, there is a lot a student can lose. The result? They get nervous and test poorly.
"There is test anxiety because students have their futures on the line. They understand that if they get good grades on exams, they are going to have more choices of colleges that they can attend and in some cases even careers they can pursue and it puts a lot of pressure on them."
Hughes explains that failing several tests can affect a student's confidence – and future test performances. This, he says, can become a pattern.
"Once that happens, that triggers a pattern. When you continually fail at something — and I know this from my study of psychology — we all engage, whether it's exams or anything else, we all wind up talking to ourselves, negative self-talk, without even realizing we're doing it, saying like, 'Why don't I remember anything I study?' or 'Why do I get so tense?' Those statements actually re-program the same negative outcome over and over and over."
Hughes used one of his students at a community college as an example. Lindsay was a good student. She came to class early, took part in discussions and did all of her homework.
However, she did poorly on exams. When Hughes asked her how she felt before a test, she told him she was very tense. She wondered why she had trouble remembering what she had studied. She said she did not trust that she knew the right answers.
Hughes took Lindsay's negative statements and turned them into positive questions. Before a test, He told Lindsey to say to herself: Why am I so relaxed when I take an exam? Why am I so focused during my exam? Why do I remember everything I study for an exam? Why do I trust my answers?
Lindsay took his advice. Two weeks later, she took an exam in another class and scored 15 points higher than she had on an earlier exam. Four weeks later, she earned a "B" on the final exam in Hughes' class.
Lindsay left community college and went to a four-year university. She continued to use the method of positive self-talk. When Prof. Hughes checked up on her a year later, she had good news to share: she had gotten straight As on all of her exams.
Hughes saw student after student succeed with his method. So he decided to write a book about the subject. His book is called "Change Your Grades, Change Your Life."
He claims that his method of positive self-talk works with all the students who have tried it. He adds that they got more than just good test scores. They got their self-confidence back.
Again, here is Hughes.
"The biggest outcome, by the way, of every single student who succeeds with this is that they get their self-confidence back. You start failing exams and you've got teachers judging you, you've got parents judging you. And they're judging you not even realizing that you're having this problem. The more students that I can get to restore their self-esteem and send them further on into life and into adulthood with good self-confidence is a huge win-win."
Hughes does not just help his students. He also uses his positive self-talk to help friends and neighbors. In a television interview, he summed it up this way: "We can program ourselves for success in class or in life, or we can program ourselves for failure."
And that's the Health & Lifestyle report.
I'm Anna Matteo.

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重点解析

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重点讲解:
1. remind sb. of sth. 使想起;使记起;提醒;
That smell reminds me of France.
这股气味使我想起了法国bypWJ^ybHy(*+(lUcAmS
2. show up 如约赶到;出现;露面;
If I don't show up for class this morning, I'll be kicked out.
如果我今天上午不去上课,我就要被开除了_WeI~qpl*mwl
3. suffer from (因疾病或处于其他不利境地而)受苦,受难,受折磨;
Many companies are suffering from a shortage of skilled staff.
许多公司苦于缺乏熟练员工0^xI;=|^#)T6K&F&
4. wind up 最终沦落到;最终落得;(以…)告终;
We eventually wound up staying in a little hotel a few miles from town.
我们最后在离城几英里的一家小旅馆里落脚!Yi=n,mNk0)QvB~

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参考译文

负向自我对话会造成伤害
这里是VOA慢速英语健康生活报道)od^k,OaSTUE
有时做一点自我批评并非坏事H1;mi+JhfdBo。我们都可以从自身的错误中学习很多经验9TE()uc4fx。但是,太多自我批评可能会影响你的大脑和你的生活%IUEifU~gR
负向自我对话yKMPZZ85@f。这是你头脑中进行自我批评的微小声音n4NRgR*NTScucuK&b~。它会说你还不够好df6~^%F_)o8MLbg。它会提醒你你所有的缺点和过错r*8=HZ8]_CCZ
“实际上负向自我对话会决定我们人生的结果ij!xoHj04b,siL-t。我们和自已谈论自已的方式,以及我们和他人谈论自已的方式,确实会产生我们人生的结果dVOkQc.Y4]gFQ#Y[Lc。”
这是保罗·休斯教授所说9vocGmEZ*y0。他是教育家,也是研究人员,他关注的是大脑如何控制行为M%j&Bv&fzYv=vfUl。他说,我们和自已谈话的方式以及我们和他人谈论自已的方式会影响我们生活的方方面面——影响范围从我们的事业到我们的家庭生活*A)jY3~2HF(|ODIzXv
休斯在社区学院教书时亲眼见过这种情况0i6J|BFsQfNx45nm#p3。他注意到,有些学生学习非常努力,每天都来上课,但是考试成绩依然很糟糕*HT#ccrL[XC.=HI],4。他想知道原因Pj*3m_qIVPLF
“我发现,有些学生做的所有事情都是正确的9ellrN*hqpgl*Zd。他们是好学生#xB4kEqc%)*AAt_JIe%。他们按时上课@S79;nu^4HR*-9]fNhr。他们会完成作业7f*HJ~78-]|XK4。他们还努力学习IrftuX2iSa0*Xrfayv,。但是在考试时,他们的压力会成倍增加-Y32T-;wE2i4sywXbx|#。”
学生可能做的事情是正确的6Rlw&w%hu~c0#d@。但是在考试时,他们的表现并不理想beicxlF^Si|7e~Oky。他们可能受到了通常被称为“考试焦虑症”的影响RlmCDQiPZ2@IZ+X;7aj
负向自我对话会影响学生的成绩
那为什么好学生有时考试成绩很差呢?休斯用一个常用的表达解释了原因=]#_,,TMi8C)sYr^。如果赌上的东西很多,那学生就会失去很多KAbMjUrcxpiIJ#。结果呢?他们会感到紧张,然后考得很差BNvzL63%cFTFk2q
“因为学生赌上了自已的未来,所以会产生考试焦虑症M!!f1BGc)&vxwf]*。他们知道如果他们在考试中取得好成绩,那他们就有更多大学可以选择,在一些情况下,他们可追求的职业也会更多,而这使他们承担了太多压力nntspdE^*.6)qVC8DR。”
休斯解释说,多次考试失败会对学生的信心以及未来的考试表现造成影响=el%2Qix&0k。他说,这会成为一种模式wI,Y*cjS1jY)KzrS
“一旦出现这种情况,会引发一种模式.~(d2TeS]LE1&0xu8cik。我从心理学研究中发现,当你在某件事上不断失败时,通常这件事是我们都会参与的事情,无论是考试还是其他事情,那我们最终会对自已说……我们会进行负向自我对话,甚至是在我们没有意识到的情况下就会这样做,我们会说,‘为什么学过的东西我都记不住?’或是“为什么我会这么紧张?”这种话实际上是在不断重编相同的负面结果]kPPaf6C*,BO&O。”
休斯用他在社区学院教的一个学生作为例子F#owu#xh+^L1;%ks。林赛是一名好学生F,rPdw82uIPhdlW|J。她很早就到教室,她参加讨论,完成所有作业rtHImsanp=I
但是,她的考试成绩很差Q4Q;S%u~^YpA|CWTy。当休斯询问她考试前的感受时,她回答说非常紧张@~Pqo_Tzf,uY。她想知道为什么自已无法记住学过的知识2!o,A9sh-8Gv4,8Wx。她说她不相信自已知道正确答案Fd.&C]F]8Em^b
休斯记下了林赛的负面言论,并将它们转换成了正面问题MAm4JPkDW~)~Z。在考试前,他让林赛对自已说:为什么我在考试时如此放松?为什么我在考试期间精力如此集中?为什么考到的每个知识点我都记得?为什么我相信自已的答案?
林赛采纳了他的建议Dcq.pp^@gqUn^|9;jVxG。两周之后,她参加了另一门课的考试,成绩比之前的考试提高了15分|b.A(ZpOEm9RM9;]+Z。四周之后,她在休斯所教课程的期末考试中拿到了Bkzv7vD4PfAb
林赛离开社区学院后,进入了一所四年制大学xm_*aSdZdz(%2|!_[H1b。她继续使用正向自我对话这种方法vhs)k;5U0,9v]=GK0mXI。一年之后,休斯教授查看她的情况时,她有好消息分享:她所有考试的成绩都是AIK8qC;*D9%(
休斯见证了很多学生用他的方法获得成功cYJa#kj@sPTob。因此他决定以这个主题出本书yy,|JGGQ*.OU。他的书名为《改变你的成绩,改变你的生活》XEr4R7N!)*1SgPr
休斯称,他这种正向自我对话方法对所有试过的学生都有效!M+gK[Z8xw-w2P)。他还表示,这些学生不仅取得了优秀的考试成绩ah@!nvJdjK^zfd=;Z)。他们还重拾了自信qZ-xcrsJs,z
下面是休斯所说0Q[]+lA8F1_
“顺便说一下,对每名通过这个方法获得成功的学生来说,最大的收获是,他们找回了自信g6[e^ZsbFmJRO_h|]Q51。你开始考试不及格时,老师会批评你,然后家长也会批评你=]hgsoVsgQJmH。他们甚至在没有意识到你有这方面的问题时就会对你进行批评9m6k@s#A|WR+No,OL。对我来说,让更多的学生恢复自尊,使他们在人生中更进一步,让他们以充满自信的状态进入成人时期,这是伟大的双赢F@a*7&gnDZK1CSnI_6]W。”
休斯不只帮助自已的学生(zd!3B~R4Tc^%1_。他还用他的正向自我对话方法帮助朋友和邻居hg0|~azzy,rD)5.XD。他在接受电视采访时进行了如下总结:“我们可以让自已在课堂或人生中获得成功,也可以让自已遭遇失败FGOldR=pDZq。”
以上是健康生活报道wILGErQ-!5_9I@
安娜·马迪奥为您报道HFQU2cpmp|i

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译文为可可英语翻译,未经授权请勿转载!

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重点单词
  • pressuren. 压力,压强,压迫 v. 施压
  • understandvt. 理解,懂,听说,获悉,将 ... 理解为,认为
  • outcomen. 结果,后果
  • restorevt. 恢复,修复,使复原
  • anxietyn. 焦虑,担心,渴望
  • eventuallyadv. 终于,最后
  • affectvt. 影响,作用,感动
  • confidenceadj. 骗得信任的 n. 信任,信心,把握
  • communityn. 社区,社会,团体,共同体,公众,[生]群落
  • patternn. 图案,式样,典范,模式,型 v. 以图案装饰,仿造