تدريب Shadowing: How To Stop Wasting Your Energy On People-Pleasing - تعلم التحدث بالإنجليزية عبر الفيديو
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If you have ever sent a text and then immediately re-read it 14 times to make sure that you didn't sound rude,
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needy, cold, dramatic, passive-aggressive, too enthusiastic, not enthusiastic enough, welcome.
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This video is for you.
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Because people-pleasing is exhausting.
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It takes your time, your energy, your boundaries, and your ability to know what you actually want.
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And the thing is, the more that you try to make everyone else happy, the less like yourself you become.
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So in this video, we are going to get very practical.
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First, I am going to walk you through four truths about people-pleasing, including why it often doesn't feel like people-pleasing when you're doing it,
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why it drains so much energy, and why it can feel genuinely terrifying to stop.
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Then, I'm going to give you a four-step process for overcoming it.
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And then, because I don't want to just say have better boundaries and then leave you emotionally stranded at the scene,
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I am going to give you five very specific language swaps
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so that you know exactly what to say when you're attempted to over-explain, over-apologize, or manage everyone's feelings.
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Because you can be kind without being endlessly available, and you can be generous without abandoning yourself.
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So let's start with truth number one.
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So, people-pleasing usually does not feel like people-pleasing when you're doing it.
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It feels like you're being considerate and thoughtful.
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It feels like you're being flexible and low-maintenance and reasonable and nice.
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And honestly, this is why it can be so hard to spot.
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You're probably thinking things like, I don't want to hurt their feelings.
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I don't want to seem difficult.
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I don't want people to think that I'm selfish.
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And listen, consideration is a beautiful thing being thoughtful about other people is part of being a decent human being.
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But people-pleasing is not the same as kindness.
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Kindness says, I can give this freely.
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People-pleasing says, I have to give this or I might lose approval.
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When you're people-pleasing, you're trying to control an outcome.
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You're trying to prevent disappointment or rejection.
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You're trying to prevent someone from being upset with you
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or misunderstanding you or judging you or leaving you out
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and suddenly what looks on the outside like being nice is actually a form of bargaining.
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I will make myself easier for you and in exchange you will keep approving of me.
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That's exhausting and it's also unstable because now your emotional center of gravity is no longer inside you.
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It's out there in someone else's facial expression or tone
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or how long they take to get back to you and that's not great.
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But it brings us to truth number two.
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People pleasing is emotional surveillance.
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This is one of the biggest reasons it drains so much energy.
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People pleasers are tracking too much.
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They are constantly scanning the room.
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Is everyone okay?
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Is someone annoyed?
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Did I say the wrong thing?
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Did that land badly?
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Should I fix this?
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Should I apologize?
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Should I make a joke?
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People pleasing turns ordinary interactions into a constant performance review.
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You are editing your tone, editing your facial expression, your needs and your preferences, and then wondering why you're tired.
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Think about all the invisible work that you are doing just to stay acceptable.
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The rehearsing, the explaining, the checking,
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and this is especially complicated because a lot of the skills that make someone a people pleaser are not bad skills.
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It's useful to be perceptive and to be able to read the room.
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I spent years working as a family doctor and in medicine, being attuned to other people matters.
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You learn to notice what someone says and what they don't say.
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You learn to read distress.
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You learn to pay attention to subtle cues.
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That can be an important skill.
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But outside of the exam room, outside of a professional context, that same skill can become a hyper-responsibility.
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When you move from just noticing other people's emotions to taking ownership of them, that's a problem.
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You can notice someone is disappointed without making it your emergency.
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You can notice someone's mood without immediately assuming that you caused it.
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When you are constantly investigating everyone else's emotional state, eventually you lose contact with your own.
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Okay, that brings us to truth number three.
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People-pleasing is often a safety strategy.
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This is why simply telling someone, just stop caring what people think, is not very useful.
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There are a lot of reasons that this can happen.
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Maybe you grew up in a family where being agreeable kept the peace.
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Or maybe you were praised for being mature and responsible and low maintenance and helpful.
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Maybe you were socially rewarded for being the person who could always be counted on.
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Or maybe you just discovered over time that being pleasing worked.
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It got approval, belonging, and praise.
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You got included because of it.
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It helped you to avoid conflict.
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So of course you kept doing it.
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This is why I don't think we need to shame the people-pleasing part of ourselves
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because that part is usually trying to protect us.
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It's saying, let's not find out what happens if they're disappointed.
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Let's not find out what happens if they don't like this.
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And depending on your history, that may have made perfect sense at some point.
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But here is the harder truth.
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Even if people-pleasing started as protection, it can absolutely become a prison.
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Because eventually, the strategy that helped you feel safe starts making your life smaller.
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Instead of asking, what do I want?
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You're asking, what will keep everyone calm or what will be easiest for people to accept?
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That is not freedom.
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Which brings us to truth number four.
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Resentment is the receipt.
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Resentment is often the receipt that your body hands you after you have purchased approval by betraying yourself.
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And I know that sounds dramatic, but honestly, look at the evidence.
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You said yes, and now you're irritated.
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You said, no worries.
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And there are, in fact, several worries.
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You offered to help.
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And now you're silently furious that nobody noticed how much you're doing.
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I say that with love because I have absolutely done this.
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I have had seasons of over-functioning and then feeling resentful that other people let me.
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But the truth is, I had trained them to expect it.
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And people-pleasing gets messy here because we often think that the problem is that other people ask too much.
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And sometimes, yes, they do.
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Some people will absolutely take whatever you keep giving.
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But sometimes the problem is that we keep offering ourselves up and calling it generosity when it is actually fear.
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Maybe you're afraid of being disliked or judged or no longer being the reliable one, the good one, or the one who never needs anything.
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So how do we actually start changing this?
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Well, this is where I am going to share four steps
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to help you break free of your people-pleasing tendencies now that you understand what is actually going on underneath everything.
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Step number one is to notice the approval reflex.
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The approval reflex is that split-second urge to edit, explain, apologize, or agree before you have even checked in with yourself.
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It's when someone asks you if you can do something and, sure, comes out of your mouth before your actual self has even arrived at the meeting.
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It's when you apologize for asking a normal question.
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It's when you explain your decision like you are presenting evidence in court.
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So this week, I don't even want you to try to change things.
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Just notice the moment.
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Notice the tiny internal flinch, the moment when your body says no
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and your mouth says absolutely happy to notice
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when you are about to make yourself more convenient than you actually are
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that awareness matters because you cannot interrupt a pattern
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that you keep calling your personality
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and for a lot of people people pleasing has become
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so familiar that they don't even experience it as a pattern they experience it as just how i am I'm just helpful.
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I'm just flexible.
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I am just someone who doesn't like disappointing people.
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Okay, maybe.
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But also, maybe that is not your personality.
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Maybe that is a strategy that you practiced until it felt like identity.
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And if it was learned, it can be unlearned.
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Step number two is to insert a pause before the yes.
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This sounds simple.
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It is not.
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Because for a people pleaser, the immediate yes is almost a reflex.
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Someone asks you for something and before you have assessed your capacity, your desire, your schedule, your energy, your priorities, you say, of course.
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So the first practical skill is not even saying no, it's buying time.
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You can start to train yourself to say things like, let me check and get back to you.
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I need to think about that.
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I'll have to look at my week.
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Or I can't answer that right now, but I will let you know.
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These are not dramatic sentences.
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They are not rude.
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They are not aggressive.
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They are just little gates between the request and your automatic self abandonment.
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Because the pause gives your actual self time to arrive.
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For a lot of people pleasers, the pleasing self gets to the microphone first.
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The pleasing self says, say yes, be easy, don't make it weird, don't disappoint them.
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You can figure out your own exhaustion later.
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The pause lets another part of you speak.
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The part that says, do I actually want to do this?
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Do I have capacity?
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Am I saying yes freely or am I saying yes because I'm afraid?
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And that question, am I saying yes freely or am I saying yes because I'm afraid, that's one of the most important questions that you can ask
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because a yes that comes from fear is often just a disguised no. And eventually disguised no's turn into resentment.
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And this is also one reason why I created my free self-sabotage recovery guide.
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If you recognize yourself in this, then this guide is going to help you to recognize those hidden patterns
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that keep pulling you back and how to start interrupting them in a practical way.
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I will put the link below this video.
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When you get it, come right back because the next step is probably the hardest part of people pleasing.
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Step three is to let disappointment exist.
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This is a big one because people pleasers often organize their entire lives around preventing disappointment.
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But disappointment is not an emergency.
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Someone being disappointed does not automatically mean that you did something wrong.
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It means they had a preference and that preference was different from yours.
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That is allowed.
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Your friend may be disappointed that you can't come.
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Your client may be disappointed that you are not available immediately.
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Your family may be disappointed that you are changing an old pattern.
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This just means that you are a separate person.
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And this is an incredibly important part of adulthood.
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Other people are allowed to have feelings about your choices, and you are allowed to make choices anyway.
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It's not the same as saying, I don't care how I affect anyone.
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Of course we care.
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But caring about someone's feelings does not mean being controlled by them.
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Most healthy adult relationships can survive disappointment.
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In fact, real relationships need to survive disappointment.
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Because if the connection only works when you are agreeable, available, and endlessly accommodating, that is not a connection that is going to work for you long term.
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And yes, some people may not love your new boundaries.
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That might just be a sign that the relationship is recalibrating.
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And recalibration can feel uncomfortable but the alternative is
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that you keep living as the version of yourself that is easiest for other people.
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And that is a high price to pay for approval.
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Step four is to replace people-pleasing with clean kindness.
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So what is clean kindness?
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Well, clean kindness is generosity without resentment.
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It's saying yes because you mean yes, not because you are afraid of what will happen if you say no. People-pleasing says,
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I'll do this so you won't be upset with me.
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Clean-kindness says, I can do this honestly and freely.
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People-pleasing says, I need you to see me as good.
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Clean-kindness says, I know my values.
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I don't need to perform them for approval.
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People-pleasing says, I will abandon myself to preserve the connection.
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Clean-kindness says, a real connection has room for both of us.
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And that is the standard.
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You can't make everyone happy and you can't avoid all discomfort.
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The question you want to ask is, can I act from integrity?
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Can I be generous without being false?
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Can I be loving without being endlessly available?
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That is the work.
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So let's make this practical because sometimes the difference between people pleasing and self-respect is one sentence.
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So as promised, here are five really specific language swaps that you can start using.
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First, replace over-explaining with simple declining.
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Instead of saying, I'm so sorry, I would normally love to and I feel terrible, but this week has been insane and I hope
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that you don't think that I'm being rude and maybe another time and I'm so sorry again.
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Try.
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I can't make it this time, but I hope it goes well.
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That's it.
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A boundary does not need a documentary attached.
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You do not need to prove that your no is morally acceptable.
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You could just say no kindly.
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Second swap.
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Replace fake flexibility with an actual preference.
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Instead of, oh, whatever works for everyone, try, my preference would be Thursday.
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Or, I'd prefer the earlier time.
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Or, that restaurant isn't my favorite.
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Could we try this one instead?
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Having a preference is not a war crime.
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This is a huge one for people pleasers because sometimes they don't even know what they prefer anymore.
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They have been so busy adapting to everyone else that their own desires feel blurry.
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So start small.
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Pick the restaurant.
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Choose the time.
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Say what movie you actually want to see.
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Have an opinion in a low-stakes situation and let everyone survive the shock.
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Third swap.
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Replace unnecessary apology with appreciation or directness.
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Instead of, sorry for taking so long, try, thanks for your patience.
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Instead of, sorry, can I ask a question, try, I have a question.
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Instead of, sorry, I know this is annoying, try, I'd like to clarify something.
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Stop entering every conversation like you are already guilty.
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Apologies are important when you have actually done something wrong.
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But if you apologize for existing, asking, needing, clarifying, taking up space, or having a normal human response,
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the apology becomes a form of self-erasure.
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Fourth swap.
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Replace emotional monitoring with adult communication.
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Instead of immediately saying, are you mad at me, try, I noticed the tone felt different.
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Is there anything we need to talk about?
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Or even, I'm just going to let this be neutral unless I hear otherwise.
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That second one is for the advanced class.
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Because not every short text is a crisis.
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Not every delayed reply is you being abandoned.
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Sometimes people are tired.
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Sometimes people are distracted.
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Sometimes people are thinking about lunch.
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Let things be neutral unless you have actual evidence otherwise.
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Finally, the fifth swap.
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Replace automatic yes with honest capacity.
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Instead of, sure, I can help, try, I don't have the capacity for that now, or I can't take that on this week.
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Capacity is not a character flaw.
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You are not a bad person because your energy is finite.
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You are not selfish because your calendar is full.
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You are not uncaring because you cannot be endlessly available to everyone who asks.
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And this is where the deeper identity shift comes in, because the scripts will help to retrain your people-pleasing tendencies,
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but underneath the scripts, the core question has to change.
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The old question is, will they approve?
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The new question is, do I approve?
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That is the real shift, because people-pleasing is an identity issue.
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You are moving from, I am safe when people approve of me, to, I am safe enough to be honest.
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And instead of needing to be chosen, you can choose yourself too.
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And that takes time to happen because it happens in tiny moments like the moment that you pause before saying yes,
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and the moment that you let someone misunderstand you, and the moment that you say, that doesn't work for me.
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And here is what I really want you to hear.
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When you stop people pleasing, your yeses actually mean something.
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Your relationships become more honest and your energy starts coming back.
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The cost of people pleasing is that your life starts to be built around other people's reactions instead of your own values.
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And that is too expensive.
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You are allowed to be warm and boundaried.
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You are allowed to disappoint people without making it your full-time job to repair their emotional experience.
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Because being liked is lovely, but being free is better.
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And in this hit a nerve, I want you to leave a comment with one sentence that you are retiring,
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one over-explaining, one apologizing, approval-seeking sentence that you are done using.
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Mine might be, no worries if not.
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Because honestly, sometimes there are worries.
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We are evolving.
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And if you want to go deeper into the patterns that are underneath people-pleasing, the mindset traps that keep you stuck in old versions of yourself even
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when you know that you are ready for something different, I want you to watch the video next on the seven mindset blocks that keep you stuck.
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Because people-pleasing is often just one piece of a bigger pattern.
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And once you can see the pattern, you can start changing it.
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So I will link that video on the next screen and then I will see you there.
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So I will link that vote.
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Almost there.
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Replace flake fake.
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Flake.
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Fake, not flake.
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Okay.
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Or maybe you were praised for bringing...
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Oh my goodness.
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What's the problem with the word being?
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People-pleasing is often a safety strategy.
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Is that how I want to say that?
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Maybe try that again.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 287 جملة و3091 كلمة للتدرب على الترديد. مدة الكلام 18:59. يتكلم المتحدث بسرعة طبيعية، نحو 163 كلمة في الدقيقة، قريبة من المحادثة اليومية. 85% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.
أهم المفردات في هذا الفيديو
15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| kindness اسم | /ˈkaɪnd.nəs/ | إِحْسَان |
| disappointed صفة | /ˌdɪsəˈpɔɪnɪd/ | خَائِب الأَمَل |
| apologize فعل | /əˈpɑləˌd͡ʒaɪz/ | اِعْتَذَرَ, اِسْتَعْذَرَ |
| preference اسم | /ˈpɹɛf(ə)ɹ(ə)ns/ | تَفْضِيل, أَفْضَلِيَّة |
| disappointment اسم | /ˌdɪsəˈpɔɪntmənt/ | خَيْبَة أَمَل |
| swap فعل | /ˈswɑp/ | مُبَادَلَة |
| practical صفة | /ˈpɹæk.tɪ.kəl/ | تَطْبِيقِيّ |
| boundary اسم | /ˈbaʊndɹi/ | حَدّ |
| approve فعل | /əˈpɹuːv/ | صَدَّقَ, وَافَقَ |
| pause اسم | /pɔːz/ | تَوَقُّف, وَقْف |
| resentment اسم | /ɹɪˈzɛnt.mənt/ | مرارة |
| skill اسم | /skɪl/ | مَهَارَة |
| praise فعل | /pɹeɪz/ | مَدَحَ, أَثْنَى |
| edit فعل | /ˈɛdɪt/ | حَرَّرَ, عَدَّلَ |
| rude صفة | /ɹuːd/ | فَظّ |
الأفعال المركبة التي ستسمعها
| الكلمة | المعنى |
|---|---|
| come back فعل | عَادَ, رَجَعَ |
نطق يحتاج إلى انتباه
يستخدم المتحدث 59 من الصيغ المختصرة، مثل don't, you're, I'm. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: underneath /ˌʌndɚˈniθ/, enthusiastic /ɪnˌθjuːzɪˈæstɪk/, thoughtful /ˈθɔːtfəl/
- أصوات “sh” و“zh”: selfish /ˈsɛlf.ɪʃ/, facial /ˈfeɪ.ʃəl/, shock /ʃɔk/, ownership /ˈoʊnɚʃɪp/, interaction /ˌɪn.təˈɹæk.ʃən/
- الكلمات الطويلة — انتبه لموضع النبر: disappointed /ˌdɪsəˈpɔɪnɪd/, apologize /əˈpɑləˌd͡ʒaɪz/, disappointment /ˌdɪsəˈpɔɪntmənt/, apology /əˈpɑ.lə.d͡ʒi/, automatic /ˌɔː.təˈmæt.ɪk/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل kindness, disappointed, apologize.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | have ever sent · have purchased · have had |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | being attuned · were praised · be counted |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | person who could · one who never · someone who doesn |
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.