Shadowing Practice: Stop Trying to “Let Go” of Anxiety. Do This Instead - Learn English Speaking with Video
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This is a technique that I call the anxiety journal.
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Now, most people don't think about taking their anxieties
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and just writing them down and talking about the worst possible thing that can happen.
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On the contrary, people will give you all this advice to just, don't ruminate on anything.
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Let it go.
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Don't think about it.
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Especially, by the way, you know those non -anxious people?
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They're so unbelievably annoying around you.
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Those people who don't worry.
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Yeah, man.
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Yeah, no, just don't worry about it, man it's you know it's probably not going to happen doesn't really matter you know just
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so irritating because that's bad advice for you don't try to do
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that that's actually unnatural a bunch of research by the way shows
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that when you tell people to stop thinking about something that's troubling them they think about it more okay so
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that person in your life is actually making life worse for
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you here's what to do instead think about the five things about which you're suffering some anxiety.
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Okay, now you probably haven't done that before.
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It's going to take some work.
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So go someplace quiet.
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Take out your notebook and say, I'm troubled.
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Right now I'm troubled. About what?
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What is the thing that's really on my heart?
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And define it.
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Let's say that you got kind of a health challenge and you don't know what it is.
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You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
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And you're sort of, you're anxious about what it might be even though you don't know.
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Well, you know what?
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Don't run away from that.
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Don't leave it in the sort of the amorphous zone of something might be wrong.
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Write it down.
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Write down your worst fear.
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Write down your paranoid fantasy, what actually it is.
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Or maybe put it in your phone, but password protect the file if you do.
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Define the actual source of your fear.
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Okay?
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So maybe it's like, I went to the doctor and something isn't right.
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And actually, I'm afraid it's going to be something really bad like cancer, right?
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It's probably not, but it might be.
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So part two is actually not just writing down your worst fear.
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It's writing down the different scenarios of what it could be.
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This is nothing.
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This is something mild, or this is something really bad, and write down what it is.
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Those defense planning in the Department of Defense, that's the analysis that they always do.
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They call it best case, worst case, most likely case.
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It's a good place to start.
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You can write down five scenarios if you want, but those three kind of get the job done.
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Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
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You don't know.
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You don't know.
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But you know, you kind of know.
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And what you find when you start to get better at this exercise is
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that the catastrophic thing
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that was like a phantasm was like a ghost up in the attic bothering
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you making weird noises you know rattling chains at night
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and all that it starts to get a little less bad
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because which what you really recognize
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when you start getting better at this to to quiet those change chains is
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that that the probability of
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that worst case scenario is actually pretty low right it's actually objectively pretty low okay
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so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
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I think there's about 5 % chance that this is something really ghastly.
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And so therefore it's about, I can't remember what I said the first, 20 or 25%.
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The rest of it is just something not so serious that I can take care of, something I can deal with.
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Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
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Assign those notional probabilities that you probably know more than you think.
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You have a lot of information under your belt because you've been alive for a little while.
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It doesn't mean you're exactly right, but that leads to the next thing to do,
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which is to describe in your journal the strategies in each case.
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What am I actually going to do in each one of these cases?
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Well, if it's nothing, nothing.
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If it's the little thing, it's this.
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And if it's the worst thing, here's what I'm going to do.
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And write down what you would do literally in the worst case scenario.
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Now, what are you doing?
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You are preparing for something that's actually scary.
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This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
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Then guess what?
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You'll put that thing away and it won't trouble you nearly as much.
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Until it does again, then you'll take it out and look at it.
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Go on to the next four things that are bothering you in order of trouble.
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Go down the list and what you're going to find is
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when you do this five times and then you look at it once every day
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or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
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not by running away from it, not by trying to eliminate it, but by trying to focus it.
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That's the Anxiety Journal exercise.
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It's a well -documented technique.
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I strongly recommend it to my students.
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I use it myself and I recommend it to you.
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And you know what else?
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It's really bracing.
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It really feels awesome.
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It really feels like you're a courageous person when you're doing this because you're able to state, look, this is bothering me,
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but I have an idea how likely it is.
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And even if it happens, I know what I'm going to do.
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And it gives you kind of an empowerment to it, not like you're just running away from something, but you're leaning into it.
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And the reason it feels better is because that's the way your brain and body are supposed to work.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “Stop Trying to “Let Go” of Anxiety. Do This Instead”. Las palabras que más se repiten: worst, anxiety, write, scenario, bothering. Este vídeo tiene 96 frases y 1047 palabras para practicar shadowing. La parte hablada dura 5:24. El hablante habla rápido, unas 194 palabras por minuto, así que espera sonidos enlazados y reducidos. El 90 % 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
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| anxiety sustantivo | /æŋˈzaɪ.əti/ | zozobra, ansiedad |
| scenario sustantivo | /sɪˈnɛəɹioʊ/ | escenario, supuesto |
| bother verbo | /ˈbɑðɚ/ | molestar, agobiar |
| probability sustantivo | /ˌpɹɑ.bəˈbɪl.ə.ti/ | probabilidad |
| technique sustantivo | /tɛkˈniːk/ | técnica |
| define verbo | /dɪˈfaɪn/ | determinar, definir |
| anxious adjetivo | /ˈæŋkʃəs/ | incómodo |
| assign verbo | /əˈsaɪn/ | asignar |
| temporary adjetivo | /ˈtɛmp(əˌɹ)ɛɹi/ | temporario, temporáneo |
| strongly adverbio | /ˈstɹɔŋli/ | fuertemente |
| suffer verbo | /ˈsʌfɚ/ | sufrir, penar |
| belt sustantivo | /ˈbɛlt/ | cinturón, cincho |
| ghost sustantivo | /ɡoʊst/ | fantasma, espectro |
| ordinary adjetivo | /ˈɔɹdɪnɛɹi/ | ordinario |
| scary adjetivo | /ˈskɛə.ɹi/ | temible, espantoso |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| write down verbo | apuntar, anotar |
| take out verbo | sacar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- Especially, by the way, you know those non -anxious people?
- They're so unbelievably annoying around you.
- Take out your notebook and say, I'm troubled.
- What is the thing that's really on my heart?
- You are preparing for something that's actually scary.
Pronunciación a tener en cuenta
El hablante usa 40 contracciones y formas reducidas, como don't, you're, I'm. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “sh” y “zh”: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- Palabras largas — cuida el acento: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: strongly /ˈstɹɔŋli/, scary /ˈskɛə.ɹi/
- /z/ — sonora, no /s/: anxiety /æŋˈzaɪ.əti/, phantasm /ˈfæntæzəm/
- /dʒ/ — no es la “y” ni la “ch”: courageous /kəˈɹeɪd͡ʒəs/, objectively /əbˈd͡ʒɛktɪvli/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como anxiety, scenario, bother.
¿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.