Pratique du Shadowing: How Does Cognitive Behavioral Therapy Work? - Apprendre l'anglais à l'oral avec la vidéo
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(bright music) You just broke up with your partner.
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You had an argument with your best friend.
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You got let go from your job.
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A loved one gets sick.
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At some point in everyone's life, they may feel sad or gloomy.
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For most people, it's a fleeting feeling like a passing storm.
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Eventually the rainclouds clear, the sadness fades away.
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For me, though, the sadness didn't go away.
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It went on for weeks.
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I felt awful, and I didn't know what to do.
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(bright music) Well, these symptoms felt like I was being knocked down over and over again.
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I felt hopeless.
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I lost interest in things I normally enjoyed, and I really didn't have much of an appetite anymore.
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I finally talked to my doctor, and he encouraged me to see a mental health professional.
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You know, like a psychiatrist?
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The psychiatrist talked to me about my symptoms, how long they had been going on, and how they are impacting my life.
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She ended up prescribing me medication to help with my symptoms and talked about the potential side effects.
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She also explained that it's important to approach treatment for mental illness using a wide variety of tools and resources.
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So in addition to my medication treatment, I also started meeting with a therapist.
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My therapist introduced me to cognitive behavioral therapy or CBT.
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CBT is another treatment option for people with mental illness.
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CBT is an evidence-based treatment, which means it is based on scientific research and clinical expertise.
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CBT focuses on relationship between thoughts, feelings, beliefs, and behaviors.
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Negative or inaccurate thoughts are challenged and restated in logical, positive terms.
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When my psychiatrist explained my diagnosis, I felt hopeless, like I couldn't find a solution to help put the pieces of my life back together.
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As I continue to learn about cognitive behavioral therapy, it became clear that I was having a lot of negative and irrational thoughts that did not match up to facts.
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I would say things such as, "My boss hates me.
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"She's always giving me more work.
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"I'll never get that raise.
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"I'd like to hang out with my friends, "but I'll just bum everyone out.
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"I don't want them to get mad at me." I used to see things as one big mess.
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I'd look at my house and get overwhelmed.
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I'd say to myself, "I'm such a slob, I can't handle this." I was quick to call myself names, believed the worst of myself, and downplayed any positive parts of my life.
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I'd get discouraged and avoid dealing with my problems.
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Cognitive behavioral therapy helped me learn how to rethink and reevaluate how I saw the world.
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CBT taught me how my negative thoughts would team up with strong emotions and shut me down to further depress me.
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I can see clearly now that I was regularly interpreting most things in my life in a very negative manner.
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By learning to recognize extreme negative thinking, I was able to change my thoughts into positive statements, such as my boss gives me the important tasks, because she believes in me.
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I know I can handle things.
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Taking this approach gave me the confidence to talk to my boss about getting a raise.
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We had a great discussion, and she told me the steps I could take to advance my career.
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Little by little, my therapist helped me realize the unproductive thoughts and behaviors I was creating.
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CBT also refocused me towards problem-solving techniques.
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I began facing my fears using positive reinforcement techniques, and in time, I started to calm myself on my own.
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They're my friends, they love me.
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Being myself is all they've ever wanted.
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Cognitive behavioral therapy helped me learn how to stop attacking myself and instead think more productively.
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By changing my thoughts and setting logical goals, things started to get easier to manage.
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I learned to see things as individual parts that I dealt with one at a time, just start with the clothes, and when that's done, move onto the dishes.
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Just a little at a time, and you'll get it done.
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By taking ownership of my feelings and thoughts, my behaviors changed for the better.
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At times, I didn't think my symptoms would get better, but I kept going.
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I fought back.
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I stopped allowing myself to use negative thinking about myself to go unchecked.
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I've taken a fearless inventory of myself and through hard work, I've been clearer in my thoughts and feelings.
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I'm proud to say that I am on the road to taking my life back.
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The cognitive behavior therapy skills I learned along with my medication have helped me to put the pieces together.
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It's not always easy, but I now know that I can take the steps to handle problems when they come along.
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By learning more about CBT and how it can help me, I feel more put together and healthy.
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That's something to feel good about.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C2 s’appuie sur la vidéo « How Does Cognitive Behavioral Therapy Work? ». Les mots qui reviennent le plus souvent : thoughts, Cbt, negative, cognitive, therapy. Cette vidéo contient 61 phrases et 831 mots à répéter en shadowing. La partie parlée dure 4:52. Le locuteur parle à un rythme naturel d’environ 171 mots par minute, proche d’une conversation courante. Seuls 81 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| symptom nom | /ˈsɪm(p)təm/ | symptôme |
| behavioral adjectif | /bɪˈheɪvjəɹəl/ | comportemental |
| psychiatrist nom | /ˌsaɪˈkaɪ.ə.tɹɪst/ | psychiatriste, psychiatre |
| therapist nom | /ˈθɛɹəpɪst/ | thérapeute |
| hopeless adjectif | /ˈhoʊplɪs/ | désespéré |
| sadness nom | /ˈsædnəs/ | tristesse |
| depress verbe | /dɪˈpɹɛs/ | appuyer |
| downplay verbe | /ˈdaʊ̯nˌpleɪ̯/ | minimiser |
| gloomy adjectif | /ˈɡlumi/ | lugubre, sombre |
| overwhelm verbe | /ˌoʊ.vɚˈwɛlm/ | abreuver |
| prescribe verbe | /pɹɪˈskɹaɪb/ | prescrire, indiquer |
| reinforcement nom | /ˌɹiːɪnˈfɔːsmənt/ | renfort |
| restate verbe | redéclarer, réaffirmer | |
| rethink verbe | /ɹiːˈθɪŋk/ | repenser, réfléchir |
| unproductive adjectif | /ˌʌn.pɹəˈdʌk.tɪv/ | improductif |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| come along verbe | accompagner, venir | |
| end up verbe | se terminer, se finir | |
| fight back verbe | /faɪt bæk/ | contre-attaquer |
| go away verbe | partir, s'en aller | |
| put together verbe | assembler |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- For me, though, the sadness didn't go away.
- You know, like a psychiatrist?
- "She's always giving me more work.
- "I'll never get that raise.
- I'd look at my house and get overwhelmed.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | they've ever wanted · I've taken · have helped |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | being knocked · is based · are challenged |
Prononciation à surveiller
Le locuteur utilise 20 contractions et formes réduites, comme didn't, I'd, I'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: therapist /ˈθɛɹəpɪst/, rethink /ɹiːˈθɪŋk/, cloth /klɒθ/
- Mots longs — placez bien l’accent: behavioral /bɪˈheɪvjəɹəl/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, reinforcement /ˌɹiːɪnˈfɔːsmənt/, unproductive /ˌʌn.pɹəˈdʌk.tɪv/, irrational /ɪˈɹæʃ.(ə.)nəl/
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 symptom, behavioral, psychiatrist.
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.