Pratique du Shadowing: 4 Ways to Cope With Depression - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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Can you relate to this feeling?
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As soon as your alarm goes off, you roll over and hit snooze.
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You have to get ready for work.
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But you just don't want to get out of bed.
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You have a lot to do today.
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You've got a big presentation and you have plans with your friends later, but you wake up feeling hopeless and tired instead of excited for the day ahead.
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Lately, you've been finding it hard to enjoy life.
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You have low self-worth and feel like there is no point in pursuing your goals.
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Hopelessness, low self-esteem, and lack of interest and enjoyment are all signs of clinical depression, according to the NHS.
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If you feel this way too, we want you to know that you are not alone.
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We're here to support you, give you hope, and help you find ways to get through this.
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In today's video, we're gonna offer you four tips on how to help you cope with depression
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that are recommended by psychologists and supported by research.
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We're also going to teach you concepts you might not have heard of, like behavioral theory of depression.
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Keep watching to learn more, to discover new strategies you can add to your mental health toolbox.
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Build a sense of mastery.
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According to the Anxiety and Depression Association of America, setting small achievable goals and celebrating even your little wins can help with depression.
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How can you implement this into your everyday life?
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Imagine that you have a school assignment
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or work project to finish doing the whole thing all at once might seem too daunting
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Instead of just setting one big goal of completing this project
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Set little goals along the way step one might be writing
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the intro step two could be doing the background research and so on
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Successfully finishing each of these steps will help you build momentum momentum
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and feel more confident that you can achieve your larger goal of finishing the project.
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This is one example of how you can build a sense of mastery.
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You've probably heard that exercise is an effective way to cope with depression, but did you know that part of the reason why it works is because it helps you build a sense of mastery?
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Dr. Alan Valentine, chair of the Department of Psychiatry at the University of Texas MD Anderson Cancer Center,
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recommends exercise to his depressed patients because it helps with depression by providing a sense of achievement.
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Whether it's finishing a project, building a workout routine, or picking up a new hobby, focusing on mastering small skills can help you cope with depression.
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Reduce rumination.
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According to an article published in Frontiers in Human Neuroscience, people with depression tend to ruminate a lot on negative experiences, which can worsen their symptoms.
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Ruminating too often can send you into a downward spiral, especially if you're depressed.
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Do you find yourself getting stuck in negative thought patterns often?
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Psychologist Alicia Clark suggests using gratitude to stop negative rumination and change your mindset.
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Let's take a second to try Dr. Clark's gratitude exercise together.
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Think about three things that you're grateful for right now.
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No matter how small they are, it could be a friend or something that happened today that made you feel happier.
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Focus on how these things or people make you feel.
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The next time you catch yourself ruminating about something negative, pause, and write down three things that you're grateful for.
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Behavioral theory of depression.
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Megan Rice, a therapist at Talkspace, says that one way to cope with depression is to add rewards into your daily routine.
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This technique is based on the behavioral theory of depression.
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A Journal of Medical Internet Research article states, that according to behavioral therapy, doing activities that are important to you and feel rewarding,
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like spending time with loved ones or pursuing a new hobby are an important part of treating depression.
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Having a daily schedule that includes mental health coping strategies can also help you keep active, have something to look forward to each day and prevent you from falling into a rut.
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So what are some things that you can do each day that feel rewarding?
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Leave your ideas in the comments below.
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Challenge distortions.
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Cognitive distortions are negative beliefs that aren't based in reality.
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If you have a bad experience, do you tend to focus on the negative and believe that things will always go poorly.
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For instance, if you're feeling down, you may have thoughts like, I'll never get through this.
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I'm always gonna feel sad.
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This is an example of a cognitive distortion called overgeneralization.
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A study by Blake and colleagues in 2018 found that people with depression have more cognitive distortions than those without depression.
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According to Psych Central, one effective way to challenge cognitive distortions is to make a thought lock.
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To create your own thought log, start off by writing down the situations you're in.
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Then write down everything you're feeling and thinking.
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Next, write down your answer to the following question.
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Is there any evidence that these thoughts may not be true?
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Finally, write down a more helpful alternative thought.
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The thought log exercise can help you recognize the effect
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that your thoughts are having on you and help reframe them into something more positive.
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We hope these tips help you work through difficult emotions and encourage you to find healthy coping mechanisms that work for you.
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Now we wanna hear from you, Psych2Goers.
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How do you deal with depression?
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Are there any routines or exercises you do that you find helpful if you're depressed?
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Leave your thoughts in the comments down below and take a look at the suggestions from others in the community.
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And always remember that your emotions are valid and you are loved and welcomed in this community.
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Thanks so much for watching and see you in the next video.
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Thank you.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « 4 Ways to Cope With Depression ». Les mots qui reviennent le plus souvent : depression, negative, distortion, exercise, goal. Cette vidéo contient 71 phrases et 990 mots à répéter en shadowing. La partie parlée dure 5:36. Le locuteur parle à un rythme naturel d’environ 177 mots par minute, proche d’une conversation courante. 84 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| distortion nom | /dɪsˈtɔːʃən/ | distorsion |
| behavioral adjectif | /bɪˈheɪvjəɹəl/ | comportemental |
| cognitive adjectif | /ˈkɑɡ.nɪ.tɪv/ | cognitif |
| ruminate verbe | /ˈɹumənət/ | ruminer |
| mastery nom | /ˈmæs.tɚ.i/ | maîtrise |
| depressed adjectif | /dɪˈpɹɛst/ | déprimé, dépressif |
| rumination nom | /ˌɹuːmɪˈneɪʃən/ | rumination |
| psychologist nom | /ˌsaɪˈkɑl.ə.d͡ʒɪst/ | psychologue |
| gratitude nom | /ˈɡɹæ.tɪ.tud/ | gratitude |
| hobby nom | /ˈhɑ.bi/ | passe-temps, hobby |
| momentum nom | /ˌmə(ʊ)ˈmɛntəm/ | quantité de mouvement |
| emotion nom | /ɪˈməʊ.ʃən/ | émotion |
| achievable adjectif | /əˈt͡ʃivəbəl/ | réussissable, réalisable |
| daunting adjectif | /ˈdɔntɪŋ/ | décourageant, intimidant |
| hopelessness nom | désespérance |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| write down verbe | noter, écrire | |
| get through verbe | /ɡɛt ˈθɹu/ | franchir |
| go off verbe | exploser | |
| look forward to verbe | avoir hâte de, attendre avec impatience | |
| pick up verbe | soulever | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Can you relate to this feeling?
- Lately, you've been finding it hard to enjoy life.
- How can you implement this into your everyday life?
- Do you find yourself getting stuck in negative thought patterns often?
- How do you deal with depression?
Prononciation à surveiller
Le locuteur utilise 20 contractions et formes réduites, comme you're, we're, you've. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: distortion /dɪsˈtɔːʃən/, rumination /ˌɹuːmɪˈneɪʃən/, emotion /ɪˈməʊ.ʃən/
- Mots longs — placez bien l’accent: behavioral /bɪˈheɪvjəɹəl/, rumination /ˌɹuːmɪˈneɪʃən/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, momentum /ˌmə(ʊ)ˈmɛntəm/, achievable /əˈt͡ʃivəbəl/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: behavioral /bɪˈheɪvjəɹəl/, hobby /ˈhɑ.bi/, hopeless /ˈhoʊplɪs/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, achievable /əˈt͡ʃivəbəl/, enjoyment /ɪnˈd͡ʒɔɪ.mənt/
- /r/ anglais — langue recourbée, sans frotter la gorge: behavioral /bɪˈheɪvjəɹəl/, ruminate /ˈɹumənət/, depressed /dɪˈpɹɛst/, rumination /ˌɹuːmɪˈneɪʃən/, gratitude /ˈɡɹæ.tɪ.tud/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme distortion, behavioral, cognitive.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.