Listening

Unit 5 - Listening
Before doing the listening tasks, here are some helpful new words and phrases for you.
New words / phrases
Unforeseeable:
/ʌnfɔːrˈsiːəbl/
(adj.)
không lường trước được
Due to unforeseeable reasons, I will not be at your wedding tomorrow.
This is an extraordinary and unforeseeable circumstance arising from events beyond the control of the participant.
Vicious cycle:
/ˈvɪʃəs ˈsaɪkl/
(n. phr.)
vòng luẩn quẩn
You are trapped in a vicious cycle of eating when you are unhappy then feel unhappy because you eat.
The world is stuck in a vicious cycle.
To be fortified with smt:
/ˈfɔːrtɪfaɪd/
(n. phr.)
được pha chế thêm, bổ sung thêm cái gì
Brandy is a wine that is fortified with additional alcohol that's been added to the base wine during fermentation.
Milk is often fortified with vitamin D and sometimes vitamin A.
Walnut(s):
/ˈwɔːlnʌt/
(n.)
quả óc chó
Walnuts are the same shape as the human brain.
Walnuts also provide other health benefits, for example adding shine to hair, improving vision properties, and helping to build strong bones.
Flaxseed(s):
/ˈflækssiːd/
(n.)
hạt lanh
Flaxseed is one of the foods recommended for people trying to lose weight.
Flaxseeds may aid in weight loss due to their high fiber and fat content.
Shallow:
/ˈʃæloʊ/
(adj.)
(thở) nông
The trouble with shallow breathing is that it does not provide sufficient oxygen to our brain or other cells within our bodies.
Shallow breathing is both a cause and a reflection of many health problems in today's world.
Ragged:
/ˈræɡɪd/
(adj.)
không đều, (thở) dốc
I could hear the sound of his ragged breathing.
The only thing he could hear was his ragged breathing and the beeping sound inside his phone.
Inhale:
/ɪnˈheɪl/
(v.)
hít hơi
He inhaled deeply and exhaled slowly, trying to relax.
I feel a pain in my chest when I inhale sharply.
Practice

You are going to listen to an interview and then answer the following questions.

1
According to Elizabeth Somer, what happens if we skip the meal?
2
How can a light meal in the morning affect your health?
3
According to Elizabeth Some, what is NOT mentioned as carb snack?
4
What food can lower your risk for heart disease?

Decide whether the statements from number 5 to number 8 are True (T) or False (F).

5
Your mood is down when serotonin is low. 
6
You can take Omega 3 or maybe even DHA as a vitamin or as a supplement. 
7
Omega 3 has a short term effect on mood.  
8
You should include a maximum of 200 mg of DHA in your daily diet to boost your mood. 
Video

You are going to watch a video and then answer the questions from number 9 to number 12.

9
What are symptoms of panic attacks?
10
According to the professor, what is the first step to deal with panic attacks?
11
What is breath re-training?
12
What is NOT mentioned as anxiety management techniques?
Listen to the recording again with the tapescript.
WILLIAM:
I'm William. The holidays are a happy time but the preparation for celebrating can sometimes be a very bleak time filled with unforeseeable depression. There are foods you can eat to help with your depression.
Elizabeth Somer is with us, she is a dietician and the author of Food and Mood. Elizabeth, please help. What can we eat that will help temper our moods?
ELIZABETH:
You know it is interesting because often we feel the worst we also eat at our worst and it just causes sort of a vicious cycle. But there are things you can do. For instance, don't skip meals - big mistake. People that skip meals are much more likely to battle mood problems later in the day, uncontrollable eating binges that just accent the mood problem. So even if you are going to a party tonight, have something light in the morning. And I'm not talking a donut and a cup of coffee, but maybe a bowl of whole grain cereal with a little bit of milk and a piece of fruit, and then eat regularly throughout the day. To keep, not only your blood sugar levels high, but also the fuel for your brain high. And then there are certain foods that will boost your mood. If your mood is down because a chemical in the brain called serotonin is low, that's usually when people are depressed. You can boost serotonin levels with an all carb snack. So say mid-afternoon you start craving something, have a bowl of air popped popcorn or half an English muffin with a little bit of honey drizzled over the top, or cinnamon raisin bagel with a little bit of jam on it. That will actually boost serotonin levels and might help your mood a little bit.
WILLIAM:
I think that anytime you can eat a carb you are going to feel happier. Until you feel worse! Can you crash from a carb?
ELIZABETH:
Well, if you are eating a platter, that’s a whole different thing and that is a binge. It doesn't take a lot of carbs to get that serotonin boost so you know it is a couple of cups of popcorn, air-popped, not buttered. Not the entire bag. And there are other things you can do, we know from a lot of research that the Omega 3 fatty acids that you have heard about that are in fish, not only lower your risk for heart disease but also boost those serotonin levels and improve mood and even thinking ability. So if you can have a little bit of salmon several times a week that's great, but you can't afford a lot of salmon or you don't like fish or whatever, then look for foods that are fortified with what's called DHA. That's the Omega 3 DHA that will help boost your mood and your memory. You can find it in a variety of foods such as eggs, walnuts, milk and fruit juice ....
WILLIAM:
Now when you consume it, how much do you have to really feel a kind of lightness of mood?
ELIZABETH:
Well with the DHA it's going to be over the long haul, so just start eating, include at least 200 mg of that DHA in your daily diet and you will notice over the course of weeks that your mood isn't falling as deep as it normally would.
WILLIAM:
Oh, that's fantastic.
ELIZABETH:
The effect that you get with a carbs you actually get immediately, like within an hour of having that air-popped popcorn, you may see a boost in your mood because it has a direct effect immediately on serotonin whereas the Omega 3 has more of a long term effect.
WILLIAM:
Now you can take Omega 3 or maybe even DHA as a vitamin or as a supplement, right?
ELIZABETH:
Yes, as a supplement.
WILLIAM:
Oh, I got it. Thank you very much.
Watch the video again with the transcript
What to do if you have a panic attack.
For the two to six million Americans that suffer from panic attacks, what’s the best way to deal with them? Panic attacks are sudden episodes of intense fear or panic accompanied by physical symptoms, like a racing heartbeat and dizziness. For people who suffer from panic attacks, it can be immensely helpful to learn in-the-moment anxiety management techniques. One particularly effective one is to breathe slowly and deeply at the first sign of an attack. This may sound simple, but during a panic attack, most people find that they either tend to hold their breath or that their breathing speeds up with their heartbeat, becoming shallow and somewhat ragged. These responses make symptoms worse, which is why individuals who suffer from panic attacks can benefit from breath re-training. To do this exercise, an individual finds a time when he or she is relaxed and then practices taking deep breaths from the diaphragm, rather than shallow ones from the chest. This means inhaling and expanding the belly, and then exhaling, and pushing all the air out of the belly. Also known as yoga breathing, this is a powerful way for people who feel out of control to help themselves when having an attack. Once a person masters this skill he or she can try it while walking or conversing with someone. Eventually, relaxing diaphragmatic breathing becomes second nature, so that it’s easy to use even when panicking. Muscle relaxation goes hand-in-hand with this type of deep breathing. Anxiety causes muscles to tense up, so making a conscious effort to relax them one by one helps ease symptoms. The activity also takes a sufferer’s mind off the attack itself. It’s also vital to learn to stop and think during a panic attack. Sometimes, ending the cycle of racing thoughts can be as easy as taking a moment to focus on them. The “stop and think” method helps when fears of going insane or dying accompany a panic attack, a frequent and unfortunate occurrence. Finally, people with panic attacks need to be aware that stepping away from the panic-inducing situation can help ameliorate an attack. Sufferers shouldn’t be afraid to leave, or to ask for help doing so. And while these self-help methods work, it can also be immensely effective to see a mental health professional to discuss anxiety management techniques. They will also be able to prescribe medication, like Klonopin or Xanax, which help ease panic symptoms. Remember, there is relief for panic attacks! If you can’t get yours under control, get professional medical help!
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hayyyyyyyyyyy
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