Pratique du Shadowing: 5 Ways to Diffuse Your anger - Apprendre l'anglais à l'oral avec la vidéo

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Hi, I'm Dr. Tracy Marks, and I make mental health education videos.

Today, I'm talking about diffusing your anger before you lose control,

and this is a follow -up of a video I did on looking at how you become angry based on your temperament.

That video is linked in the corner and in the description.

There's many ways that you can, or techniques you can use to manage your anger and rage,

so this video will be part of a series on anger management.

After this video, I'll have an affirmation video on processing anger.

It's more of a meditation to help you process your emotions through affirming statements.

If this isn't your style, then just click away.

But focusing on affirming statements is one approach to processing anger.

What you think and assume about your situation affects your response to it and your behavior.

And we can hold tightly to negative assumptions that can distort how we interpret a given interaction.

To better understand how to stop before you lose control, let's look at the cycle of anger.

First, you have a triggering event, and this would be something like feeling disrespected or used or having someone cut you off in traffic.

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.

These are automatic thoughts that pop into your mind right after the triggering event.

Then you have an emotional response to your thought even if your thought isn't rational.

You may feel shame or embarrassment for being the worst team member,

or you feel rage toward the driver like you wish you could hurt her or that she would just crash her car.

This is followed by physical symptoms like a racing heart or sweaty palms or even tense muscles and jaw clenching.

Then you have the behavioral response of yelling, cursing, arguing, or even crying.

So with this cycle, you have things going on in your head that lead to behaviors.

And there's different places in this cycle that you can change to address your anger.

Right now, I'm focused on the behavioral response.

The first technique to diffuse your anger is to practice taking three deep breaths before you respond.

And this gives you a chance to resist lashing out automatically.

Many times the anger response is impulsive.

And if you had been able to wait even just five seconds,

you may have had the control to hold back on saying something hurtful that you can't take back.

The second technique is to develop canned responses to controversial topics.

If you're always around people who like getting into political discussions and their views are opposite of yours,

you wanna already know what to say to shut down the conversation or make it clear that you have no comment.

It could be as simple as, I don't discuss politics before 5 p .m or without a glass of wine in my hand.

Whatever it is, make it something that fits your personality

and help people get the message without it becoming the focus of another discussion.

For example, you don't want to say something like, only idiots discuss politics.

That's just going to turn into a different kind of argument.

You're not trying to insult people.

You're just trying to politely and respectfully pass on that conversation.

Prepare a couple of statements that you can use for any topic

or situation that you know triggers you

if someone repeatedly tries to engage you in a conversation or activity

that you're avoiding use the broken record technique where you give the same response in the same tone of voice

you don't need to craft another response just to make sure

they get it this time saying the same thing in the same tone sends a stronger message

that you meant what you said another thing you can do is develop statements

that de -escalate the situation before you get too angry

And these would be statements like, I need to take a break, or I need a timeout.

Can we talk about this later?

Or the classic, maybe we can agree to disagree on this.

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,

but you recognize it's getting too heated for you and you're about to blow.

And this is where it's helpful to know what your physical symptoms are

when you start to get angry or rageful and this is step four in the cycle of anger.

Do you start sweating?

Does your chest get warm?

Knowing this about yourself can help you recognize when you're going down the path to rage and when to use this technique.

The fourth technique is to stop and observe your anger.

Imagine it as if you're another person in the room looking at you.

What do you look like?

Do you appear intensely angry because you're throwing things, or do you just seem snippy and hot -headed?

Are you talking loudly or brooding in your head?

By disengaging from your anger and actually observing it in a mindful way, you take the energy out of it,

and this gives you time to avoid lashing out.

The last thing you can do is use diversions.

Let's say you remove yourself from the situation by using the

third technique of shutting things down with an I need a timeout statement.

Then do something to distract yourself like listening to music or taking a brief walk or even coloring.

Coloring complex drawings is a popular stress reduction technique

and you can buy a coloring book or there's free coloring templates available online at justcolor .net or freemandalas .net.

Next time, I plan to address the negative automatic thoughts in the cycle of anger.

Stay tuned.

See you next time.

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Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale s’appuie sur la vidéo « 5 Ways to Diffuse Your anger ». Les mots qui reviennent le plus souvent : anger, statement, technique, response, cycle. Cette vidéo contient 73 phrases et 991 mots à répéter en shadowing. La partie parlée dure 6:09. Le locuteur parle à un rythme naturel d’environ 161 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

15 mots de la vidéo à retenir, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
anger nom	/ˈæŋɡə/	colère, ire
technique nom	/tɛkˈniːk/	technique
trigger nom	/ˈtɹɪɡɚ/	détente, gâchette
rage nom	/ɹeɪd͡ʒ/	rage, furie
tone nom	/ˈtəʊn/	ton
topic nom	/ˈtɑpɪk/	sujet, thème
automatic adjectif	/ˌɔː.təˈmæt.ɪk/	automatique
observe verbe	/əbˈzɜːv/	respecter, observer
behavioral adjectif	/bɪˈheɪvjəɹəl/	comportemental
symptom nom	/ˈsɪm(p)təm/	symptôme
argue verbe	/ˈɑɹ.ɡju/	affirmer, débattre
muscle nom	/ˈmʌs.əl/	muscle
helpful adjectif	/ˈhɛlp.fl̩/	utile, serviable
participate verbe	/pɑːˈtɪs.ɪ.peɪt/	participer (à), prendre part
reduction nom	/ɹɪˈdʌk.ʃən/	réduction

Les verbes à particule que vous entendrez

Mot	Sens
go down verbe	descendre
shut down verbe	éteindre
take back verbe	retirer

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

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?

Prononciation à surveiller

Le locuteur utilise 22 contractions et formes réduites, comme you're, I'm, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « sh » et « zh »: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
Mots longs — placez bien l’accent: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: behavioral /bɪˈheɪvjəɹəl/, helpful /ˈhɛlp.fl̩/, hurtful /ˈhɜɹtfʊl/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: rage /ɹeɪd͡ʒ/, engage /ɪnˈɡeɪd͡ʒ/, clench /klɛnt͡ʃ/, disengage /ˌdɪsɪŋˈɡeɪd͡ʒ/
/r/ anglais — langue recourbée, sans frotter la gorge: trigger /ˈtɹɪɡɚ/, rage /ɹeɪd͡ʒ/, behavioral /bɪˈheɪvjəɹəl/, argue /ˈɑɹ.ɡju/, reduction /ɹɪˈdʌk.ʃən/

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 anger, technique, trigger.

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.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: 5 Ways to Diffuse Your anger - Apprendre l'anglais à l'oral avec la vidéo

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Vocabulaire et conseils d’expression pour cette leçon

Vocabulaire clé de cette vidéo

Les verbes à particule que vous entendrez

Des phrases à répéter

Prononciation à surveiller

Comment s’entraîner avec cette vidéo

Qu'est-ce que la technique du Shadowing ?