Shadowing Practice: Control Your Negative Thoughts | B1/B2 English Listening Practice | Learn English Podcast - Learn English Speaking with Video
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Hello everyone!
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Welcome and thanks for joining me today on our English Learning Podcast.
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I'm really glad to have you here.
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Today we're going to talk about How to control your negative thoughts.
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something that affects all of us at times.
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Many people worry about scary thoughts that come into their mind suddenly.
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More than 90 % of people have these thoughts sometimes.
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They can be about hurting someone, Getting dirty or doing something wrong.
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When you try to stop a thought, Your mind checks on it later.
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The more you try not to have a scary thought, the more it comes back.
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This makes a circle.
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The thought comes, you try to stop it, You feel worried?
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And the thought comes again.
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Let's begin and see, step by step, how you can manage and control your negative thoughts in simple ways.
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In the first step, You must accept your negative thoughts.
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To accept means to see that the thought is there.
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It is real and it makes sense.
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even if it feels bad.
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remind yourself Your brain brings these thoughts because you first saw them as a danger.
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These thoughts do not mean your brain is broken.
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Your brain is doing its job.
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It tries to warn you about possible risks.
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It is like a fire alarm that goes off because of burnt food.
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Your brain is just a little confused about what is really dangerous.
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After you accept the thoughts, Accept your feelings too.
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Even if you know the thoughts are not dangerous, It is normal to feel scared or upset when they come.
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This reaction is understandable and common.
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In the second step, Move your attention to something else.
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If you keep thinking, worrying, or staying on the thoughts, You keep the wrong idea that they are dangerous.
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This makes the thoughts come back more often.
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For example, If you are in the car, Play a podcast you enjoy.
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If you are in bed at night, Read a book to help your mind calm down and sleep.
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Remember that moving your attention is not just one time.
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Your mind may go back to the thoughts sometimes.
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This is normal.
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When it happens, Just see that it is not helpful.
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Then softly bring your attention back to what you are doing.
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Many people ask, Is this the same as trying to forget the thoughts?
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or push them away?
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No. With this way, You first accept the thoughts and your feelings.
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Only after that do you change your attention.
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This first step is very important.
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It shows you are not afraid of the thoughts.
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but you also choose not to stay on them.
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The next step is to put the thought off for later.
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Set a special time each day or once a week.
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At that time, you can remember.
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Think about or write down your thoughts on purpose.
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Then, during the day, If a thought comes, Tell yourself, I will think about this later.
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After that, Gently move your attention to something else.
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Next, Avoid words like "scary thoughts" or "troubling thoughts" These words make the thoughts seem dangerous.
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and something to stay away from.
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Instead, use neutral and true names.
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Call them unwanted thoughts or intrusive thoughts.
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Remind yourself quickly.
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Even if they feel scary, These thoughts are not dangerous.
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They also do not show what you will actually do.
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In the next step, Write your thoughts on paper.
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It can help to write down your thoughts.
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When you notice one, Write the exact words or image that came to your mind.
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This gives you two clear benefits.
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First, You cannot write as fast as you think.
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This forces you to slow down and worry less.
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Second, When the thought is on paper, It leaves your head.
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You can see it from a distance and get a new view.
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The thought feels less strange.
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and less strong.
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Next, Practice mindfulness.
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Many people find that regular mindfulness meditation helps them control negative thoughts.
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In mindfulness, you train to keep your focus on something clear.
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like your breathing or a repeated word.
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You resist the pull to follow other thoughts or feelings.
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This training makes your attention stronger.
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It helps you step away from negative thoughts.
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or move your focus when they come.
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in the last step i want to share some actions that seem helpful but actually make things worse
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and you should avoid them.
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The first action to avoid is trying to forget the thought right away.
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When a negative thought appears, It is natural to change your focus quickly.
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You try to think about something else.
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This is called distraction.
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but it teaches your mind that the thought is a real danger.
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This wrong idea makes you feel more worried.
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and more worry brings more thoughts.
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Remember, First accept the thought and your feelings.
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Only then move your attention.
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The second action to avoid is asking others for comfort.
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Many people start asking others for help.
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They ask a husband, wife, parent, or friend.
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Am I okay?
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Or will I do this?
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Getting comfort feels good for a moment, but it makes things worse later.
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Every time you ask, you tell your mind, This thought is dangerous.
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This keeps the fear going.
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and makes the thoughts return.
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Instead, tell yourself.
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These thoughts are not dangerous.
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They are not a problem.
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Accept them and your feelings.
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then calmly do something else The third action to avoid is worrying or thinking too much about the thought.
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Some people try to fight the thought.
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They worry.
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What if this means something bad?
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or they keep thinking about the same thought again and again.
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This is called rumination.
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It feels like you are solving a problem.
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but it keeps the wrong idea that the thought is dangerous.
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It may feel helpful for a short time.
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but it only keeps the worry strong.
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Ask yourself: This question: When an unwanted thought comes, ask: What does my reaction teach my mind?
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In other words, Does it show fear?
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Or does it show confidence?
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If you run from the thought or fight it, You teach fear.
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This keeps the thoughts and worry going.
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But if you stay calm, Look at the thought without fear.
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Accept it.
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and continue your day.
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You teach confidence.
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This is the way to make the thoughts come less often and feel less strong.
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before we end today's episode i want to share a simple daily exercise
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that can help you take control of your negative thoughts and feel more at peace.
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This exercise is called "Scheduled Intrusions." The idea is to bring the thoughts to your mind on purpose at a set time.
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This helps you get used to them and feel less fear.
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1. Choose a time each day to do this.
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You only need five minutes.
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Many people find midday or early evening works best.
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Do not do it right before bed.
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It may make sleep harder.
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Two.
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Pick the same place every time.
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The same location helps you keep the habit.
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Take a blank paper and pen.
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Set a timer for 5 minutes.
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3. Write your unwanted thoughts on the paper.
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If you have many, Write them all.
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If you have one or two, Write them again and again.
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4. While you write, Notice any fear or bad feeling.
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Tell yourself, I can handle this feeling.
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It will get easier.
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5. When the time is up, Throw the paper away.
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Give yourself credit for facing the thoughts, Remind yourself you handled them even if you felt bad.
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This exercise and the tips before can feel hard and uncomfortable.
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Remember, Just because it feels bad does not mean it is bad or dangerous.
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If it is too hard, start small.
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For example, do it for one minute instead of five.
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or write one thought at a time.
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These are habits of the mind.
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There is no quick fix.
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When you practice accepting and moving attention, your mind may pull you back.
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This is normal.
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You may need to try many times.
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If the thoughts are too hard to handle alone or they hurt your life, like your relationships, work, or health.
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see a doctor or therapist, Ask your doctor for help.
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and that brings us to the end of today's episode
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I hope you try the exercise we talked about and see how it changes the way you deal with negative thoughts.
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Remember, It's not about being perfect, It's about getting better every day. And hey!
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If you like this episode, Tap that like button and subscribe.
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It really gives me the energy to keep making these episodes for you.
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Take care of your mind.
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Keep practicing.
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And I'll catch you in the next one.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel B2 se basa en el vídeo “Control Your Negative Thoughts”. Las palabras que más se repiten: write, dangerous, step, negative, accept. Este vídeo tiene 161 frases y 1452 palabras para practicar shadowing. La parte hablada dura 10:03. El hablante mantiene un ritmo constante de unas 145 palabras por minuto, cómodo para el shadowing. El 93 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es fácil de seguir.
Vocabulario clave de este vídeo
Las 14 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| mindfulness sustantivo | /ˈmaɪn(d)fʊlnəs/ | atención plena |
| podcast sustantivo | /ˈpɑdˌkæst/ | podcast, pódcast |
| intrusive adjetivo | /ɪnˈtɹuːsɪv/ | intruso, intrusivo |
| calmly adverbio | /ˈkɑː(ɹ)m.li/ | calmamente, calmosamente |
| timer sustantivo | /ˈtaɪmɚ/ | temporizador |
| understandable adjetivo | entendible | |
| softly adverbio | /ˈsɔftli/ | suavemente |
| distraction sustantivo | /dɪsˈtɹæk.ʃən/ | distracción |
| therapist sustantivo | /ˈθɛɹəpɪst/ | terapeuta |
| warn verbo | /woɹn/ | alertar, avisar |
| subscribe verbo | /səbˈskɹaɪb/ | suscribirse, subscribirse |
| scare verbo | /skɛɚ/ | asustar, atemorizar |
| uncomfortable adjetivo | /ʌnˈkʌm.fɚ.tə.bl̩/ | incómodo |
| resist verbo | /ɹɪˈzɪst/ | resistir |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| write down verbo | apuntar, anotar |
| calm down verbo | calmarse |
| go off verbo | explotar |
| slow down verbo | desacelerar, decelerar |
Pronunciación a tener en cuenta
El hablante usa 3 contracciones y formas reducidas, como I'll, I'm, we're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “sh” y “zh”: rumination /ˌɹuːmɪˈneɪʃən/, distraction /dɪsˈtɹæk.ʃən/, meditation /mɛdɪˈteɪʃn̩/
- Palabras largas — cuida el acento: rumination /ˌɹuːmɪˈneɪʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como mindfulness, podcast, intrusive.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.