ted演讲素材-如何做表达能力强的人，看这一篇就够了

抑郁症被称为“精神感冒”,但它并非感冒那么简单。依据世界卫生组织消息称,在全球范围内,每年因抑郁症自杀而导致死亡的人数高达100万,超过因胃癌、肝硬化、结肠癌、乳腺癌和阿尔茨海默症死亡的人数。 全球有10%的人患有抑郁症,也就是说,每10个人中就有1个抑郁症患者。

这个数据让我不寒而栗,那意味中国也有亿万人存在抑郁的倾向。抑郁症是什么?很难具体回答,有人说:一千个抑郁症患者心中,有一千种抑郁症。痛苦的形式不同,程度不一,激起的反应也不一致。

没有统一的标准,但有一些相似的信号:

——疲惫。无故感到很累。

——低自尊。低自尊很难被发现,他们擅长自我封闭,逃避自我表达。

——精神运动性阻滞”。说话迟缓,动作呆滞。

——烦躁易怒、频繁哭泣。

——快感缺乏症,美景、美人、日出、日落,性,对任何事物都感觉不到快感。

——突然内向。

辛德尔·西格尔是MBCT(Mindfulness Based Cognitive Therapy)正念认知治疗的创始人之一,他曾经在心境障碍领域工作超过30年。

教授辛德尔·西格尔(Zindel Segal):“我在心境障碍领域工作超过30年,我目睹了一些进展和治疗,见证了新一代抑郁药物的开发,以及采用磁线圈刺激颅骨等治疗方法。这些疗法的开发目的是用于缓解抑郁,减轻那些试图让自己的生活回到正轨病人的痛苦,降低他们自我伤害的风险。 然而,抑郁发作后恢复只是解决了一半的问题,另一半是防止复发及持续健康,而这些正是我致力的领域开始。 ”

于是在不依赖外在药物和工具治疗的思路指引下,他和另外两位教授一起, 探索如何通过内在的自发的力量来减轻、缓解抑郁症状,从而开发出正念认识行为疗法 ,这就是我们今天聊的话题。

可能很多小伙伴不知道MBCT的故事,那 我们就三位创始人那杯咖啡讲起 :

上个世纪的90年代初,有三位大叔(多伦多大学的Zindel Segal ,剑桥大学的John Teasdale,牛津大学的Mark Williams在剑桥的某个咖啡厅里正在为一件事情烦恼。有一个基金会希望能开发出一种在抑郁症患者维持期间的一种小剂量的治疗方案,可以减少复发率。

由于这三位都是优秀的认知心理学家。所以理所当然的,他们首先想到的是开发出一种基于CBT的团体的维持治疗方案。但问题来了。一个患者在接受CBT的治疗是有效的话(大约60%的患者接受CBT治疗是有效的),那他复发的几率已经降到了20%左右。 也就是说,即便他们开发的方案再优秀,在临床上的贡献也是有限的。

突然,其中一个人说:要不,咱们换个方向?其余二人一惊:还啥方向呢?那位大叔喝完了最后一口咖啡,说:或许我们可以不从复发这块入手,试试做一个预防抑郁症的模式如何?

这是在MBCT过程里面第一个重要转化,就是从治疗方案转换成预防模式。

但他们不知道怎么弄。毕竟没有人这样做过。巧了,玛莎莉娜(DBT创始人)刚好路过剑桥,被一把拉了进来参与讨论。玛莎莉娜推荐说,正念或许可以试试。正念是啥玩意?三位专家都没听过。于是,玛莎莉娜递给了他们一张卡巴金的名片。

九三年,他们第一次去访问当时在正念减压门诊的卡巴金博士。1995年春季,他们再一次访问了麻省大学的正念中心。通过更多的观察、更多的交流,包括他们去体验好几个正在进行的MBSR课程。

他们发现其实在MBSR里面应用正念,它是一种更深刻的水平去练习正念的。也就是 让学生学习一种更新的、一种新的内心的模式,然后面对的不仅仅是思考或者思维,而是一种更广泛的身心经验:每一刻每一时,当下的身心经验,包括想法、情绪、身体感觉。

经过一番思考以后,他们放弃了原来CBT的治疗框架,转入了一个正念的框架,同时整合了CBT里面的一些视角,加上一些核心的元素。通过这么转换,今天MBCT的雏形就已经基本上确定了。MBCT是建立在一个完整的八周MBSR课程设置的基础上,同时做了针对抑郁症患者的这种特殊的心理机制的这种改良和优化。

接下来3位创始人在2000年发表一篇关键论文,首次证明了MBCT可以把3次发作的患者的再次发作可能性减少一半。英国的临床实践委员会也开始把MBCT列入他们的推荐疗法指南,针对多次发作的抑郁症患者的推荐疗法。之后MBCT就进入了发展期。

什么是MBCT正念认知治疗

防止抑郁复发 ——这就是认知疗法产生的原因

这也是很多所谓物理治疗和药物治疗所做不到的事情,西格尔教授和其它许多精神科、临床心理学教授研究的一样,从认知疗法开始,他们开始把注意力转向“正念Meditation”。

三位教授在大量研究工作后,发现心境和思想并存、且相互影响。 举例,当一个人(a single person)在使用大脑时候,就会把消极的信息传递给大脑,产生所谓抑郁的方式去思考,于是负面的想法久之就会让人进入抑郁状态。

另一发现,当人们很抑郁并感到悲伤时,这只是一种症状。 当他们不再感到悲伤时,这种悲伤却会作为背景,启动大脑批判评价模式,带来负面的影响,又让人陷入抑郁。

西格尔教授告诉我们,我们并不是要帮助人消除负面或悲伤,而是开发出一种可以和负面悲伤共存的方式,这点很重要,同时举例存在不幸的人如何去应用这种方法,鼓励抑郁症患者,与抑郁症共处。

这也是认知疗法与众不同的地方,我们不是消除某个困境,而是开始真正的去接纳和与之共处,就如同生活中一定会遭遇困难一样,因为这就是生活。

经过临床实践证明,MBCT正念认知治疗的这套体系可能略优于使用抗抑郁药物疗效的方法,并且没有后者的副作用。MBCT不仅对抑郁症的复发干预有效,还可用于儿童、社交恐惧、产后抑郁、广泛性焦虑障碍、惊恐障碍、失眠等均有帮助,这也代表了认知行为疗法的新发展。因此也使得 这套体系成为英国国家卫生医疗质量标准署优先推荐的治疗方案之一。

如何开启MBCT

正念认知疗法MBCT是 一种标准化、可评估的治疗方法 ,其中只有很少一部分是关于深奥的禅修。练习者不用进入禅定,也不用特定的服装或场所,跟宗教无关, 而是求真务实、用语健康和调节情绪的治疗方法,引导学员如何进行自我关注和自我保护。

学会自我觉察、学会带着觉知的思考……在吃饭、呼吸和生活中练习觉察,让人们学会稳固在自己的体验系统中。

当负面情绪袭来时,只是轻轻地冲刷而过,而不会动摇自己,不会让人进入负面联想的世界。

人们可以站在不同角度来看待同样的事物,从而选择其它的应对方式,这也会影响自己对未来的选择方式。

在全世界有七个研究中心,总共一千多名抑郁症患者已经接受了MBCT疗法并进行评估,相较于常规治疗,MBCT治疗对抑郁复发率减少超过43%。

数据表明,服用抑郁药物的复发率为52%,而接受MBCT治疗的复发率为48%。

更关键的是,患者通过这种治疗方法,在日常生活中, 增强了感受积极正向的力量、感觉到鼓舞和激励的能力 。这点对于抑郁症患者是非常重要的。因为他们不需要在忙碌的日常生活中,付出额外的时间和精力来照顾自己了。

正念练习会改变我们大脑的运作方式。

找到内心的平和喜悦,达到内心的和谐统一。通过Mindfulness静观正念,了解生命的意义。这不仅仅是一种治疗方法,更是一种生活态度。

正念,是对自己的善意和宽容;正念,让人每一秒活在当下;正念,助你重新认识和善待一生。

——马克.威廉姆斯(牛津大学教授,MBCT创始人之一)

文(素材取自网络):一心正念

图/视频:来自网络

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如何做个表达能力强的人

表达力提升,语言表达力提升表达力演讲沟通,会说话办论口才。

1.坚持阅读,读书是在别人思想的帮助下,建立起自己的思想,学会培养逻辑思考、沟通表达的能力,能够帮助我们掌控人生关键时刻。

书单清单:《金字塔原理》评分:9.0,《思考,快与慢》评分:8.1,《沟通力》评分:9.4,《关键对话》评分:8.2,《学会提问》评分:8.2,《即兴演讲》评分:7.0,《平凡的世界》评分:8.8,《聪明人的魔法箱》评分:8.6,《语言的发展》评分:8.9,《停止讨好》评分:9.3,《练习共情》评分:7.8,《社会心理学》评分:9.0,《听懂另一半》评分:8.1。

2.坚持看TED演讲,汲取丰富知识的同时,不仅能学到很多表达和演讲方面的实用方法,还能提升自己内心的力量。

TED演讲清单:《3个声音秘诀,让你说话更自信》《别人不会说话,成为你的障碍》《只要这样说,谁都会愿意听》《如何说话才让人想听》《如何成为一个更好的交谈者》《如何提升自信》《内向者的力量》《肢体语言塑造你》《每天一秒钟》《脆弱的力量》《怎样说话才会听》。

3.坚持多看高质量综艺节目,利用碎片时间例如午餐时间、睡觉前时间去打开自己的认知,提升表达力。高质量综艺节目清单:《非正式会谈》《圆桌派》《奇葩说》《令人心动的ofer》《罗素访谈》《朗读者》《生命觉者》《超级演说家》《新国辩》《主持人大赛》《华语群论老友赛》。

4.坚持看辩论赛,通过不断看优质的辩论赛,提高自己语言表达能力!辩论赛清单:国际华语辩论邀请赛《办题:人们有没有表达偏见的自由》,国际辩论老友赛第七场《辩题:双标的人生是不是虚伪的》,辩坛老友赛第五场《辩题:被误解是表达者的宿命吗》。

5.坚持看高分影片,在很多经典的电影中,给我们贡献了很多非常精彩的演讲和表达方式。

看电影清单:《辩护人》评分:9.2;《国王的演讲》评分:8.4;《华尔街之狼》评分:7.7;《十二怒汉》评分:9.4;《斯隆女士》评分:8.8;《实习生》评分:8.0;《叫我第一名》评分:8.6;《隐藏人物》评分:8.9;《心灵捕手》评分:8.9;《至暗时刻》评分:8.5;《闻香识女人》评分:9.1;《弱点》评分:8.7;《永不妥协》评分:8.4。

6.提高语言表达的小方法。

1.朗读:可以多跟读手机上新闻书上的文章。每天拿着新闻稿,坚持出声阅读1篇。新闻稿逻辑严密,语言精准,是练习表达非常好的素材。

2.速读训练:一开始慢慢读文,熟练后加快语速,目的锻炼口齿清晰。

3.复述法:把节目/视频里你觉得好的话重新复述,锻炼语言组织能力。

4.对镜练习:对着镜子里的自己说你今天很棒,你可以的,你很好。

5.背通法:把好的句子与文章背下来,培养自己的记忆能力,提高表达。

6.提高语言表达的小方法:模仿他人说话:可以试着模仿播音/生持人,通过模仿提高普通话水平和语言表达能力。

7.多说多看:和别人聊天时勇敢表达自己的观点,多注意自己的表达方式,观察别人的反应。

8.讲故事法:需要积累大量的素材,不同的时候要能讲不同的故事,讲多了口才就会变得越来越好。

9.即兴朗读:随机选一篇文进行朗读,可以半看稿,假设你有观众在听,这样能提升你的即兴构思能力。

10.一分钟概括练习:找一篇新间稿或其他内容,尝试用1min总结概括内容,训练你的提取信息。总结概括能力时间自己掌控就好。

演讲稿 并不能独立地完成演讲任务,它只是演讲的一个文字依据,是整个演讲活动的一个组成部分。演讲主体、听众对象、特定的时空条件,共同构成了演讲活动的整体。一起来看看英语1分钟 即兴演讲 范文 ,欢迎查阅!

英语即兴演讲范文1

Good morning everyone, it's my pleasure to be here and talk about dreams and ambitions with you. When I was a primary school student I wrote in my composition that I want to be a scientist when I grow up. At that age I didn't know what is a scientist, nor did I know what is dream. I wrote it because it's a standard answer for a composition test. And I know if I wrote that I want to be a peasant I would be criticized and laughed at, no matter what reason I gave it. But now in university, one of my classmates changed my idea. At the career planning class when asked about our dreams, one of my classmates stood up and said, " I want to be a peasant because I grow up in a peasant family and I love it." No laughter, no criticism, he was the only who winned a clapping.

It sets me thinking, which should be a man's dream? a scientist, or a peasant? It's not a simple question and my answer is both. This is exactly my understanding of this topic. Dreams are something we really want and are willing to try every effort to achieve, no matter how great or how small, no matter how others think, it depends on you.

Life is long, and we are just on the starting point. Finally we'll understand life is not just about making a living. There're something much more important than money and material enjoyment, that is spiritual wealth, that is dream. It's the process of your pursuit of dream, the process when you are trying, when you are seeking, when you are struggling, when you failed and restarted again and again with your determination, hardwork, and perseverance that make you, build you, and help you to lead a worthy and significative life, whether you'll achieve your dream or not, the result is not that important.

Thanks for listening!

英语即兴演讲范文2

Good morning,ladies and gentlemen. I am Tracy from Guangzhou Huamei International School. I am a shiny girl. My family love me and I love then too. Do you know how help at home? Let me tell you about that.

My mom works very hard every day. She comes home very late in the evening. Usually my dad cooks for us. Sometimes I help my dad to wash the vegetables. Sometimes I set the table. I always wash the dishes when we finish eating. After I finish my homework I often water the flowers. I also look after my pet fish. I feed the fish before I go to bed.

I really enjoy helping my partents at home. Do you think I an a helpful girl? I think so!

Thank you!

英语即兴演讲范文3

As you slowly open your eyes,look around,notice where the light comes into your room;listen carefully,see if there are new sounds you can recognize;feel with your body and spirit,and see if you can sense the freshness in the air.

Yes,yes,yes,it’s a new day,it’s a different day,and it’s a bright day!And most importantly,it is a new beginning for your life,a beginning where you are going to make new desicisions,take new actions,make new friends,and take your life to a totally unprecedented level!

In your mind’s eye,you can see clearly the things you want to have,the paces you intend to go,the relationships you desire to develop,and the positions you aspire to reach.

You can hear your laughters of joy and happiness on the day when everything happens as you dream.

You can see the smiles on the people around you when the magic moment strikes.

You can feel your face is getting red,your heart is beating fast,and your blood is rushing all over your body,to every single corner of your being!

You know all this is real as long as you are confident,passionate and committed!And you are confident,you are confident,passionate and committed!

You will no longer fear making new sounds,showing new facial expressions,using your body in new ways,approaching new people,and asking new questions.

You will live every single day of your life with absolute passion,and you will show your passion through the words you speak and the actions you take.

You will focus all your time and effort on the most important goals of your will never succumb to challenges of hardships.

You will never waver in your pursuit of all,you are the best,and you deserve the best!

As you coach and friend,I can assure you the door to all the best things in the world will open to you,but the key to that door is in your must do your part,you must faithfully follow the plans you make and take the actions you plan,you must never quit,you must never fear.I know you must do it,you can do it,you will do it,and you will succeed!Now stand firm and tall,make a fist,get excited,and yell it out:

I must do it!I can do it!I will do it!I will succeed!

I must do it!I can do it!I will do it!I will succeed!

I must do it!I can do it!I will do it!I will succeed!

英语即兴演讲范文4

everyone has his ownunderstanding of young,it is a period of time of beauty and wonders,only after you have experienced the sour ,sweet ,bitter and salty can you really become a person of time of young is limitted,it may pass by without your attention,and when you discover what has happened ,it is always too the young well means a better time is waiting for you in the near future,or the situation may be opposite .

having a view on these great men in the history of hunmanbeing,they all made full use of their youth time ,to do things that are useful to society,to the whole mankind,and as a cosquence ,they are remembered by later generations,admired by do something in the time of young,although you may not get achievements as these greatmen did ,though not for the whole word,just for youeself,for those around!

the young is just like blooming flowers,they are so beautiful when blooming,they make people feel happy,but with time passing by,after they withers ,moet people think they are so it is the same with young,we are enthusiastic when we are young,then we may lose our passion when getting older and we must treasure it ,don't let the limitted time pass by ,leaving nothing of significance.

英语即兴演讲范文5

Someone said “we are reading the first verse of the first chapter of a book, whose pages are infinite”. I don’t know who wrote these words, but I’ve always liked them as a reminder that the future can be anything we want it to be. We are all in the position of the farmers. If we plant a good seed ,we reap a good harvest. If we plant nothing at all, we harvest nothing at all.

We are young. “How to spend the youth?” It is a meaningful question. To answer it, first I have to ask “what do you understand by the word youth?” Youth is not a time of life, it’s a state of mind. It’s not a matter of rosy cheeks, red lips or supple knees. It’s the matter of the will. It’s the freshness of the deep spring of life.

A poet said “To see a world in a grain of sand, and a heaven in a wild flower, hold infinity in the palm of your hand, and eternity in an hour. Several days ago, I had a chance to listen to a lecture. I learnt a lot there. I’d like to share it with all of you. Let’s show our right palms. We can see three lines that show how our and life is. I have a short line of life. What about yours? I wondered whether we could see our future in this way. Well, let’s make a fist. Where is our future? Where is our love, career, and life? Tell , it is in our hands. It is held in ourselves.

We all want the future to be better than the past. But the future can go better itself. Don’t cry because it is over, smile because it happened. From the past, we’ve learnt that the life is tough, but we are tougher. We’ve learnt that we can’t choose how we feel, but we can choose what about it. Failure doesn’t mean you don’t have it, it does mean you should do it in a different way. Failure doesn’t mean you should give up, it does mean you must try harder.

As what I said at the beginning, “we are reading the first verse of the first chapter of a book, whose pages are infinite”. The past has gone. Nothing we do will change it. But the future is in front of us. Believe that what we give to the world, the world will give to us. And from today on, let’s be the owners of ourselves, and speak out “We are the world, we are the future.”

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