Shadowing-Übung: 5 Ways to Diffuse Your anger - Englisch Sprechen Lernen mit Video
Übungsmodus wählen
Jeder Modus öffnet einen Übungsraum im Vollbild.
73 Sätze
Wenn Sätze zu kurz oder zu lang sind, klicke auf Edit, um sie anzupassen.
1
Hi, I'm Dr. Tracy Marks, and I make mental health education videos.
2
Today, I'm talking about diffusing your anger before you lose control,
3
and this is a follow -up of a video I did on looking at how you become angry based on your temperament.
4
That video is linked in the corner and in the description.
5
There's many ways that you can, or techniques you can use to manage your anger and rage,
6
so this video will be part of a series on anger management.
7
After this video, I'll have an affirmation video on processing anger.
8
It's more of a meditation to help you process your emotions through affirming statements.
9
If this isn't your style, then just click away.
10
But focusing on affirming statements is one approach to processing anger.
11
What you think and assume about your situation affects your response to it and your behavior.
12
And we can hold tightly to negative assumptions that can distort how we interpret a given interaction.
13
To better understand how to stop before you lose control, let's look at the cycle of anger.
14
First, you have a triggering event, and this would be something like feeling disrespected or used or having someone cut you off in traffic.
15
And then this is followed by negative thoughts, like I'm the weakest link on this team or that woman driver doesn't care about anyone but herself.
16
These are automatic thoughts that pop into your mind right after the triggering event.
17
Then you have an emotional response to your thought even if your thought isn't rational.
18
You may feel shame or embarrassment for being the worst team member,
19
or you feel rage toward the driver like you wish you could hurt her or that she would just crash her car.
20
This is followed by physical symptoms like a racing heart or sweaty palms or even tense muscles and jaw clenching.
21
Then you have the behavioral response of yelling, cursing, arguing, or even crying.
22
So with this cycle, you have things going on in your head that lead to behaviors.
23
And there's different places in this cycle that you can change to address your anger.
24
Right now, I'm focused on the behavioral response.
25
The first technique to diffuse your anger is to practice taking three deep breaths before you respond.
26
And this gives you a chance to resist lashing out automatically.
27
Many times the anger response is impulsive.
28
And if you had been able to wait even just five seconds,
29
you may have had the control to hold back on saying something hurtful that you can't take back.
30
The second technique is to develop canned responses to controversial topics.
31
If you're always around people who like getting into political discussions and their views are opposite of yours,
32
you wanna already know what to say to shut down the conversation or make it clear that you have no comment.
33
It could be as simple as, I don't discuss politics before 5 p .m or without a glass of wine in my hand.
34
Whatever it is, make it something that fits your personality
35
and help people get the message without it becoming the focus of another discussion.
36
For example, you don't want to say something like, only idiots discuss politics.
37
That's just going to turn into a different kind of argument.
38
You're not trying to insult people.
39
You're just trying to politely and respectfully pass on that conversation.
40
Prepare a couple of statements that you can use for any topic
41
or situation that you know triggers you
42
if someone repeatedly tries to engage you in a conversation or activity
43
that you're avoiding use the broken record technique where you give the same response in the same tone of voice
44
you don't need to craft another response just to make sure
45
they get it this time saying the same thing in the same tone sends a stronger message
46
that you meant what you said another thing you can do is develop statements
47
that de -escalate the situation before you get too angry
48
And these would be statements like, I need to take a break, or I need a timeout.
49
Can we talk about this later?
50
Or the classic, maybe we can agree to disagree on this.
51
These are canned statements similar to the no comment statements, but the purpose of these statements is to stop a conflict that you've already participated in,
52
but you recognize it's getting too heated for you and you're about to blow.
53
And this is where it's helpful to know what your physical symptoms are
54
when you start to get angry or rageful and this is step four in the cycle of anger.
55
Do you start sweating?
56
Does your chest get warm?
57
Knowing this about yourself can help you recognize when you're going down the path to rage and when to use this technique.
58
The fourth technique is to stop and observe your anger.
59
Imagine it as if you're another person in the room looking at you.
60
What do you look like?
61
Do you appear intensely angry because you're throwing things, or do you just seem snippy and hot -headed?
62
Are you talking loudly or brooding in your head?
63
By disengaging from your anger and actually observing it in a mindful way, you take the energy out of it,
64
and this gives you time to avoid lashing out.
65
The last thing you can do is use diversions.
66
Let's say you remove yourself from the situation by using the
67
third technique of shutting things down with an I need a timeout statement.
68
Then do something to distract yourself like listening to music or taking a brief walk or even coloring.
69
Coloring complex drawings is a popular stress reduction technique
70
and you can buy a coloring book or there's free coloring templates available online at justcolor .net or freemandalas .net.
71
Next time, I plan to address the negative automatic thoughts in the cycle of anger.
72
Stay tuned.
73
See you next time.
App herunterladen
Alles, was du zum fließenden Sprechen brauchst
KI-AussprachebewertungJeder Satz bewertet
IPA-TrainingJeden Laut meistern
WortschatzBaue deinen Wortschatz auf
VokabelspielSpielend lernen
Gleicher Kanal
B21
How to Deal with Negative Emotions - Distress Tolerance
Daily ConversationWorking Adults
C11
Mental Debugging: How to Build Resilience After Failure
Daily ConversationUniversity StudentsWorking Adults
B23
Why You Snap at Small Things (It’s Not Your Fault)
Daily ConversationWorking Adults
C15
Why Knowing Better Doesn’t Help in the Moment
Daily ConversationWorking Adults
B22
Why You Can't Stop Worrying About the Future
Daily ConversationWorking Adults
B22
Want a Stronger Mind? Start With These 3 Micro Habits
American AccentBusiness EnglishUniversity StudentsWorking Adults
B24
How To Visualize Your Success: Mental Rehearsal To Build Resilience
American AccentBusiness EnglishUniversity StudentsWorking Adults
C115
A Psychiatrist Explains "Quiet Cracking" (While Your Work Still Looks Fine)
American AccentBusiness EnglishUniversity StudentsWorking Adults
B26
Why You Still Feel Drained After Taking Time Off
American AccentBusiness EnglishUniversity StudentsWorking Adults
B27
How To Build a Strong Mind: New Focus on Resilience
American AccentBusiness EnglishUniversity StudentsWorking Adults
B23
Why You're Exhausted After Meetings (Even If You Didn't Speak)
American AccentBusiness EnglishWorking Adults
B21
Why You Can't Focus: Is It ADHD or Just Stress?
American AccentBusiness EnglishUniversity StudentsWorking Adults
B22
The Science of How Your Brain Forms Habits (and How to Take Control)
American AccentBusiness EnglishUniversity StudentsWorking Adults
B24
Which Exercise Actually Wins for Brain Health?
American AccentBusiness EnglishUniversity StudentsWorking Adults
B23
Setbacks vs. Failure: Why Your Brain Gets Trapped in Negative Loops
American AccentBusiness EnglishUniversity StudentsWorking Adults
B24
Always Angry? Try This Technique Before The Next Blow Up
American AccentBusiness EnglishUniversity StudentsWorking Adults
B26
5 Signs Chronic Stress Is Damaging Your Brain
American AccentBusiness EnglishUniversity StudentsWorking Adults
B22
The Real Reason You Always Imagine the Worst
American AccentBusiness EnglishDaily ConversationUniversity Students
C1The Push-Pull Cycle: Why Anxious and Avoidant Partners Can't Leave Each Other
Daily ConversationUniversity StudentsWorking Adults
C1Poor Communicator or The Silent Treatment? How to Deal With It
Daily ConversationWorking Adults
FOR YOU
Empfohlenes Video
B21
54 Sätze
The Power of NOT Reacting - How To Control Your Emotions
Daily ConversationWorking Adults
B21
183 Sätze
Why Is Everybody So Angry Now?
Daily ConversationWorking Adults
B21
424 Sätze
Belly Fat 101: The 5 Simple Habits That Changed Everything
Daily ConversationWorking Adults
B22
21 Sätze
THE MOST DANGEROUS ANGER COMES FROM A GOOD HEART 💔
Daily ConversationWorking Adults
B23
162 Sätze
6 Mindsets That Make People Respect You During Conflict
Daily ConversationWorking Adults
B23
434 Sätze
Desexualize your brain
Daily ConversationWorking Adults
B21
111 Sätze
12 Emotional English Phrasal Verbs: lash out, storm off, sink in...
Daily ConversationWorking Adults
C11
54 Sätze
Practice: Being the Buddha of Murderous Rage
Daily ConversationWorking Adults
B22
157 Sätze
5 Signs of Nervous System Healing (That Don't Feel Like Healing)
Daily ConversationWorking Adults
B21
53 Sätze
6 Signs You’re Bottling Up Your Emotions
Daily ConversationWorking Adults
Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung basiert auf dem Video „5 Ways to Diffuse Your anger“. Diese Wörter kommen am häufigsten vor: anger, statement, technique, response, cycle. Dieses Video enthält 73 Sätze und 991 Wörter zum Nachsprechen. Der gesprochene Teil dauert 6:09. Der Sprecher spricht in natürlichem Tempo, etwa 161 Wörter pro Minute, ähnlich wie im Alltagsgespräch. 84 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.
Wichtiger Wortschatz in diesem Video
15 lernenswerte Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| anger Substantiv | /ˈæŋɡə/ | Ärger, Zorn |
| technique Substantiv | /tɛkˈniːk/ | Technik |
| trigger Substantiv | /ˈtɹɪɡɚ/ | Abzug |
| rage Substantiv | /ɹeɪd͡ʒ/ | Wut, Zorn |
| tone Substantiv | /ˈtəʊn/ | Ton |
| topic Substantiv | /ˈtɑpɪk/ | Thema |
| automatic Adjektiv | /ˌɔː.təˈmæt.ɪk/ | automatisch |
| observe Verb | /əbˈzɜːv/ | beachten, halten |
| symptom Substantiv | /ˈsɪm(p)təm/ | Symptom |
| argue Verb | /ˈɑɹ.ɡju/ | diskutieren, erörtern |
| muscle Substantiv | /ˈmʌs.əl/ | Muskel |
| helpful Adjektiv | /ˈhɛlp.fl̩/ | hilfreich, hilfsbereit |
| participate Verb | /pɑːˈtɪs.ɪ.peɪt/ | teilnehmen, sich beteiligen |
| reduction Substantiv | /ɹɪˈdʌk.ʃən/ | Reduktion, Reduzierung |
| engage Verb | /ɪnˈɡeɪd͡ʒ/ | beschäftigen |
Phrasal Verbs, die du hören wirst
| Wort | Bedeutung |
|---|---|
| go down Verb | absteigen, hinabsteigen |
| shut down Verb | herunterfahren |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- If this isn't your style, then just click away.
- Can we talk about this later?
- Does your chest get warm?
- What do you look like?
- Are you talking loudly or brooding in your head?
Aussprache, auf die du achten solltest
Der Sprecher verwendet 22 Kurzformen und abgeschwächte Formen, zum Beispiel you're, I'm, don't. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die Laute „sh“ und „zh“: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
- Lange Wörter – auf die Betonung achten: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/
Laute, die Deutschsprachigen schwerfallen:
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: rage /ɹeɪd͡ʒ/, observe /əbˈzɜːv/, engage /ɪnˈɡeɪd͡ʒ/, diffuse /dɪˈfjuz/, brood /bɹud/
- /æ/ — offener als „ä“: anger /ˈæŋɡə/, automatic /ˌɔː.təˈmæt.ɪk/, craft /ˈkɹæft/, interaction /ˌɪn.təˈɹæk.ʃən/, rational /ˈɹæʃ(ə)nəl/
- /dʒ/ — stimmhaft, nicht „tsch“: rage /ɹeɪd͡ʒ/, engage /ɪnˈɡeɪd͡ʒ/, disengage /ˌdɪsɪŋˈɡeɪd͡ʒ/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie anger, technique, trigger.
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.