Shadowing-Übung: How to stop overthinking - Englisch Sprechen Lernen mit Video
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overthinking and anxious thoughts can literally ruin your life i used to be a huge overthinker i used to think
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that this is going to happen this person thinks this about me all these thoughts would go through my head
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and i would actually manifest those situations even though they were never meant to happen
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or i would manifest a person being angry at me even though
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that was never the the case in the first place
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because in my head i had already made that situation up
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when it was never going to happen overthinking can even lead
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to such serious consequences i learned how to stop overthinking how to trust life
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and i'm going to show you guys how you can do
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the same thing in this video hi guys my name is this
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and welcome back to my channel first thing i need you to realize is no one knows you.
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Different versions of you exist in everyone's head.
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See, someone can look at my videos and think, wow, that girl saved my life.
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She's amazing.
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Another person can look at me and think, I hate her.
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She ruined me.
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I completely feel so lost because of her.
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Why?
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Because they had a different perception of me when they were listening to me.
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I'm the same person
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but people have different experiences with me it's the same way
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with other people like for example imagine your mother right
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if i ask you right now oh how is your mother
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you will give me an answer oh she's like this is whatever right
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but then i ask your sibling how is your mother maybe they had a completely different experience with her
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and they have a completely different perception of her
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but then who is your mother who is she you don't know i don't know
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and your sibling doesn't know maybe your mother doesn't even know
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who she is herself that's why i think it's very foolish to think of like oh why did they do
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that i would have never expected them to do
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that oh why didn't that job hire me i didn't expect
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that you didn't know them you didn't know
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that person you had a perception of them in your head
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but that perception is not them that's your experience with
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that person that is not that person that is not
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that interviewer that job interviewer
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that wanted to hire you maybe thought oh i thought they liked me
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but they in their head had completely different experience with you start to understand
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that nobody knows you and you don't know anyone we only have perceptions of other people
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so in that way you won't overthink situations you can accept
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that hey listen even though i might have thought i did a great job
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that other person didn't have a great experience with me and that's okay.
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First thing is voice your thoughts in the moments.
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So my sister said this to me recently.
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She said Liz the one thing
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that I admire about you the most is the fact
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that whenever you say something or whenever you think something in the moment you voice it.
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You say it.
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Like if something hurt me in the moment I will say it.
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Oh I didn't like that.
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I'm not really like I don't make a scene about it.
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I'm also a very chill person.
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I don't get offended easily but
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if i didn't like something i'll tell you in the moment i didn't like
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that please don't do that this is also how resentment gets created
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and then you become the kind of person you're always angry at like minor things
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because you didn't voice your opinion when you were mistreated you neglected yourself back then
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so now all those emotions will come up for the like
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the minimum thing right i the reason why i always voice my thoughts in the moment
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and what i think is
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because i cannot afford to let my brain be filled with
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unnecessary thoughts i need this to be free not only for my job
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but also just for life
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and to have a peace of mind i want to go
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to bed at night not thinking about these things anymore
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if i tell you in the moment i didn't like that
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and we can resolve it right then
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and there i'm happy i don't go to bed with fights anger
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or resentment because i cannot afford that if you feel triggered by something
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or offended just say that to the person that offended you
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or triggered you like hey this is a trigger for me
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hey this offended me there's nothing wrong in voicing your opinion
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another thing you can also do is journal about it before
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you go to bed like the situation journal write it down whatever but make sure
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that it's out of here onto something else.
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You can even paint, do whatever, create an art piece, something that removes,
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that makes the emotions and the thoughts in your head move.
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Another thing you need to realize is where is that trigger or fear coming from?
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See, overthinking is basically creating situations out of fear, situations that might never happen
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but you are fearful of those situation sometimes people overthink like
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for example a guy didn't text you back fast enough right
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and you start to overthink oh my god he doesn't like
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me oh my god he doesn't want me anymore just now you overthink
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and you create this crazy scene in your head right
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and you start to self-sabotage yourself where is this coming from most likely you have attachment issues.
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Most likely, maybe a parent has left your life in early age and shown you that there was no commitment towards you.
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So now every single partner you have, you're scared that they're going to leave you as well.
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So then you start to overthink.
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And that's where that fear is coming from and that the person not replying to you fast enough, that's triggering you into that fear, into overthinking.
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So when you start overthinking something, even if you have a job, right?
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And that job didn't hire you, why does that trigger you so much?
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Why?
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Where's that coming from?
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Maybe you feel like, oh, they don't see me.
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They're not validating me the way I wish they would validate me.
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This is making me feel less about myself.
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I want to feel worthy.
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these are all triggers like look at the base what is behind the the reason
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that you're overthinking everything other thing is look at facts instead of feelings see
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when we are overthinking we are acting out of feelings right
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we're acting out of triggers we're acting out of fear
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but look at the facts
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that person probably busy that's why he's not answering you right
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now he's not gonna leave you that's a fact um the
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that job they didn't hire you
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because maybe they just found someone better you were just not good enough for
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that position does that mean you're not good enough enough in life
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or you will not get a better opportunity no that's also a fact like
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when those thoughts come up you have to ask yourself okay this thought
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that i have right now that i feel like they're gonna abandon me
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that i feel like i was not worthy because of
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that job didn't hire me is
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that true ask yourself is this what i'm thinking right now this thought is it true
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the other thing was like every single time my therapist actually
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she thought this to me a thought would come up
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that was like negative or bad or whatever or even
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if i saw a negative comment she said liz imagine it
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like like a bubble in your head like a thought coming up like a bubble
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and you're poking it with a needle immediately when it comes
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so imagine i saw a bad comment right
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and it came to my head i start overthinking poke i
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do like poke like it's i'm poking into the needle
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and it really helped me overthinking will not change the situation what if does not exist
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when you can sit there for hours four days overthinking the
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situation thinking oh this might happen this might happen whatever
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but the only thing we have right now is the present moment
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what is happening right now is this nothing else you being
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anxious about what might happen in the future is not real you might create those situations
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because of your fear that's manifesting it
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or you might actually start looking at solutions instead of the
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problem see we have problems every single day right we we
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had bigger problems at this we had smaller problems at this
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but did you you not fix them are you not still here overthinking the situation can only get worse
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if we allow it to get worse we can just see there is a problem
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that arises all of my successful friends they do the same
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thing problem comes we solve it okay how can we solve
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it how what can we do what are the options
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and we look at it you have to especially with
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if you're big overthinking you have to start thinking quickly in
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these situations i've been always in survival mode throughout my childhood So for me, this comes very easily and very naturally.
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I'm very good at solving situations under stress.
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Don't be afraid to ask for help.
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Ask for help when you need help.
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If there's a situation that arises and you feel like, oh my God, I don't know what to do.
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Call someone, ask someone, ask someone else to connect you with someone else to help you.
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Don't be afraid to ask for help.
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You're not weak.
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You're very strong.
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You're reaching out to people and say, hey, listen, I can't handle this on my own you know how much courage
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that takes that is incredibly strong
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and people will help you people will help you i've been helped
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so many times by so many people that i'm so grateful for
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and i could not have been here without those people
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so don't be shy to ask for help thing is
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when you're overthinking calm yourself down either go to sleep i've noticed
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when i start overthinking a lot it's also
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because i either i didn't have good enough sleep
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or i'm just very tired right now so then i start overthinking
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when i go to sleep all those thoughts go away
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because sometimes your body just needs rest
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and that's why it's like overthinking thinking weird thoughts
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because you're just tired thing is with breathing exercises my yoga teacher he actually taught me this like
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when you're breathing we should actually breathe through our stomach so that we relax so when you breathe in,
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your stomach expands and then you breathe out and your stomach goes in again.
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That really relaxes you.
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If you do that a couple of times, your body will relax.
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Another thing is yoga and meditation.
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Yoga helps immensely with overthinking and calming your body down.
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When I consistently do yoga, I'm so, so relaxed.
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Like it calms your whole nervous system down.
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And meditation, the same thing.
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Just sitting there even for five minutes, closing your eyes and just realizing that you're right now in the moment
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that you're present and this is what we have right now will calm you down immensely.
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Go ask for a walk in nature.
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Go watch the sunset.
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Go to the beach go play with your pet anything
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that can relax you in the moment will help you immensely
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with overthinking another thing is life works itself out for you
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see i used to be ever since i was young such a big overthinker
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because i wanted to control life
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and i wanted i wanted to control how everything went i knew what i wanted
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and i was going to get what i wanted
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but what did i not anticipate was all the things
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that i first had to go through to get where i want
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I didn't plan those things
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but see life did life needed to teach me lessons life also humbled me in a big way
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so that now
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that I am at this stage where I have everything I still have humility I don't look down on people
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and I don't think that I'm better than anyone so that's also
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when I realized all those years overthinking the situation all those years thinking that this is how it should have happened.
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No. When I look back at my life, it happened exactly the way it was meant to happen.
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Exactly the way.
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And I would have never predicted this way for myself, but this was the way I needed it to come to this point.
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So it's the same way for you.
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You might think, why are those things happening right now?
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That's not what I want.
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This is what I want.
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It will never get better blah blah it will but the lessons
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that you're learning right now are crucial for you you need those lessons you need those lessons
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and you will only realize that when you come to a stage
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that you get what you want and then you will look back
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and be like you know what i'm grateful for those lessons i'm grateful i went through what i went through
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because i would not be the person that I am today.
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The thing I need you to realize is it was not meant for you.
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Stop overthinking why does this not work?
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Why did that person leave my life?
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Why did I not get this job?
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It was not meant for you.
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You were not supposed to have that thing
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and you were maybe you were meant to have something much greater
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but because you cannot let go of why did I not get this thing
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that other thing that was meant for you cannot come in.
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The way I see life is God is always protecting me
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and whatever is removed from my life or whatever opportunity I didn't get is because God is giving me something bigger.
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This is my mentality and 100% I believe this.
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Every single time my theory has been proven right because God has not failed me.
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God has my back and I believe this.
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Sometimes when people leave sometimes when you don't get
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that job it's not meant for you and have peace with
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that you need to start accepting
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that people will not like you some people will not like
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you some people will dislike you for no reason some people will not give you that job
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because they don't like you people will discriminate you people will
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be racist to you people will not accept you as you are
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but that does not have to define you you don't have to take their perception of you as your reality
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you are not what they're telling you you are not their version of you start having peace with the fact
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that not every job is gonna like you not every brand whatever is gonna like you
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because you don't fit their standards they they want to be with someone else
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and that is also okay the more you start accepting
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that people will reject you because that's just humans that's human nature not everyone will like us,
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the more easier life becomes.
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And the more you start thinking, no, it should be like this.
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Oh no, I should have this.
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You're thinking in lack.
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Why are you thinking in lack?
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Do you think because that person walked out of your life, God will not provide you with someone else?
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Do you think because you didn't get that job, God will not provide you with a better job do we as humans think
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so small minded why do we think of god as someone
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so small people are building huge things spaceships uh like even
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an airplane how do you even build an airplane i don't
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know how do you build buildings that's that's like insane skyscrapers
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you think people are capable of doing the craziest stuff
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but god will not fix your life understand
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that you're not your failure you know like okay what it didn't work out okay
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and you tried that business didn't work out okay
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and you were married before for years on end it didn't work out okay
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and you think you can't do
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that again you think you can't get better again why do you guys think
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so small start thinking bigger for yourself you think you were created and put on this earth to just suffer?
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No, I don't believe that.
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I think we were put on this earth to have the best life possible.
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And I think God is backing us like crazy.
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But you guys never ask.
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You guys don't even ask other people.
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You guys don't even ask God.
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You guys don't ask anyone.
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And then you're like, oh, why is my life so hard?
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Ask.
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Ask for the biggest things.
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These people are not special.
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the money
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and stuff all these things are not special those things come
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to those who believe in themselves those things come to those who believe in god
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and believe that god is backing them those are the ones
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that get it
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because they're like yeah life is going to be great for me yeah it should be great
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because i'm alive that should be your mentality my life should be great
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because i am alive
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so let go of trying to be perfect you're trying to
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be perfect trying to this perfect is not you might create something
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and you think that's perfect in your eyes someone will comment on it
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and say that's the worst thing i've ever seen in my life once you start understanding
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that you'll never be perfect
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because every single person has a different perception of what perfect
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is that's why you can fully let go of trying to impress or trying to be perfect
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if you're waiting to be perfect you'll never get it done because you won't even start because nothing is perfect.
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You do it and do it wrong.
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Do it badly.
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Let people even laugh at you.
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But at least make sure that whatever you're doing, you're standing behind it, that you love it.
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That's the most important thing.
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If you, whatever you do, you would buy it yourself or you would watch your videos yourself or you think that whatever you're doing is interesting,
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that's when it will sell because you believe in your own product.
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another thing is you are not their opinion see maybe your
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parents have told you you're not good enough maybe your teacher
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maybe i don't know who told you you're not good enough
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your crazy ex um your friends whoever made you feel like
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you're not good enough you're not their opinion you are not their opinion you don't take
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that reality for yourself you have to reaffirm to yourself i am the greatest i am
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so good i'm amazing i'm mesmerizing i will get everything i
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want you know i grew up in a situation where everything was
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so bad like i looked around me everyone was suffering everyone was getting abused
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and i was like shit
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but in my head i was like oh i'm gonna make
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it i'm gonna make it i'm gonna make it i would even listen to motivational videos
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of that will tell
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that would tell me i'm gonna make it every single day i would go to my shitty job
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that i hated
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so much i would go there like at 5 a.m i would walk there um i'll go there
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and i would listen to these people screaming these men screaming
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at me you're gonna make it you're gonna be amazing this night i would constantly listen to it
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and reaffirm it to myself because when you have no hope anymore reaffirming to yourself
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that everything is going to be okay is actually what makes you feel sane in an insane situation last
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but not least social media is making everyone crazy see listen social media made it
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so easy for everyone to compare our lives
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and then you start to overthink your life
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because you think oh my god they're at this age doing this already
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and you can see it
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and then you're like oh my god i'm too late i can't do it i will not find love
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because i'm not old
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or whatever stop stop whatever people are portraying on social media i know many people
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that have this social media platform that are so unhappy in real life
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but on their old social media they look
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so happy whatever they have everything and in real life it's just not the case
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stop comparing yourself to other people and whatever those people are going through
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or what they have you can never take
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that away from them that's for them and what you have right now
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that is for you the only way you make yourself grow
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is by putting gratitude into your life by being grateful for what you have that's how everything will expand more
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and more but you just comparing yourself to other people
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and thinking and lack
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or being jealous of what they have will never get you
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what you want grass is always greener on the other sides until we realize
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that the only grass that matters is our own
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if it's hard for you just do not follow these people do not look at these apps
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That you constantly see people having better things than you.
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Then walk away from it.
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And literally protect your own peace of mind.
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And otherwise just realize that whatever is meant for you will happen anyways.
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And what is meant for them will also happen.
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Have peace with yourself and have peace with life.
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Hope you guys enjoyed this video.
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I hope you guys learned something.
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And yeah, I love you guys so much.
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I appreciate you guys so much.
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And I'm really grateful for you.
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thank you so much for watching i love you guys bye
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Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B1 basiert auf dem Video „How to stop overthinking“. Diese Wörter kommen am häufigsten vor: overthinking, situation, whatever. Dieses Video enthält 337 Sätze und 3750 Wörter zum Nachsprechen. Der gesprochene Teil dauert 21:01. Der Sprecher spricht in natürlichem Tempo, etwa 178 Wörter pro Minute, ähnlich wie im Alltagsgespräch. 88 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also leicht zu verfolgen.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| overthink Verb | zerdenken | |
| trigger Substantiv | /ˈtɹɪɡɚ/ | Abzug |
| perception Substantiv | /pɚˈsɛpʃ(ə)n/ | Wahrnehmung |
| breathe Verb | /bɹiːð/ | atmen |
| relax Verb | /ɹɪˈlæks/ | lockern, entspannen |
| offend Verb | /əˈfɛnd/ | beleidigen |
| poke Verb | /poʊk/ | stochern, anstupsen |
| yoga Substantiv | /ˈjoʊ.ɡə/ | Yoga |
| manifest Substantiv | /ˈmæn.ɪ.fɛst/ | Ladungsliste |
| validate Verb | /ˈvæl.ɪ.deɪt/ | validieren |
| interviewer Substantiv | /ˈɪntɚvjuɚ/ | Befrager, Befragerin |
| sibling Substantiv | /ˈsɪb.lɪŋ/ | Geschwisterchen, Geschwisterkind |
| resentment Substantiv | /ɹɪˈzɛnt.mənt/ | Ressentiment, Groll |
| mentality Substantiv | /mɛnˈtæləti/ | Mentalität |
| airplane Substantiv | /ˈɛɹˌpleɪ̯n/ | Flugzeug, Flieger |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| come up Verb | erscheinen | |
| work out Verb | /ˌwɝk ˈaʊt/ | ausrechnen |
| go away Verb | weggehen, fortgehen | |
| look around Verb | sich umsehen, sich umschauen | |
| look back Verb | zurückschauen, zurückblicken | |
| look down on Verb | von oben herab behandeln, hinabsehen auf |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- Different versions of you exist in everyone's head.
- I'm also a very chill person.
- Why did that person leave my life?
- Why did I not get this job?
- Why are you thinking in lack?
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Bedingungssätze if + Satz, will/would + Verb – eine Bedingung und ihre Folge | if i didn't like something i'll tell · if you're waiting to be perfect you'll never · If you, whatever you do, you would buy |
| „Used to“ used to + Verb – eine frühere Gewohnheit oder ein Zustand, der nicht mehr gilt | used to be |
| Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut | were never meant · were mistreated · be filled |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | has left · i've been · i've been helped |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 136 Kurzformen und abgeschwächte Formen, zum Beispiel you're, don't, I'm. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: breathe /bɹiːð/, worthy /ˈwɝ.ði/, therapist /ˈθɛɹəpɪst/
- Die Laute „sh“ und „zh“: perception /pɚˈsɛpʃ(ə)n/, meditation /mɛdɪˈteɪʃn̩/, anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, sabotage /ˈsæb.əˌtɑʒ/
- Lange Wörter – auf die Betonung achten: mentality /mɛnˈtæləti/, discriminate /dɪˈskɹɪm.əˌneɪt/, humility /hjuːˈmɪlɪti/, anticipate /ænˈtɪs.ɪ.peɪt/, unnecessary /ʌnˈnɛs.əˌsɛɹ.i/
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 overthink, trigger, perception.
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.