Pratique du Shadowing: How to Stop Overthinking and Anxiety - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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Ever plan out an entire conversation in your head, only to realize you're the only one having it?
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Yeah, overthinking can make you an expert in hypothetical situations.
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But today, we're talking about how to leave those behind and get back to reality.
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And if you're wondering what might help me on this video, Psych Hub's free well-being assessment can guide you toward the right support.
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Check it out below.
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Overthinking is like running on a mental treadmill.
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You're moving, but you're not actually getting anywhere.
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It's when you play situations, regret past decisions, before worry excessively about the future.
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Sound familiar?
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The trick is overthinking doesn't solve problems, it magnifies them.
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But don't worry, we've got steps to get you off that mental treadmill.
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Tip 1.
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Focus on the present moment.
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Anxiety thrives when we're stuck in the past or future, so to stop overthinking, bring yourself back to the present.
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Even grounding techniques like deep breathing or the 5-4-3-2-1 method where you notice 5 things you see, 4 you can touch, 3 sounds you hear,
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2 smells, and 1 taste.
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It's a quick way to stop your mind from spiraling.
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And by the way, if you're wondering whether mindfulness or therapy might help, remember that PsyCup's Wellbeing Assessment can guide you to what's best for you.
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Tip 2.
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Label your thoughts.
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When you're in an overthinking spiral, it helps to label your thoughts.
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Say, oh, there goes my anxious brain again.
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By giving it a name, you create some distance between yourself and the thought.
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It's not you, it's just the thought passing through.
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This simple mental shift can help you break the cycle.
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Tip three, schedule your worry time.
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Try this.
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Designate a specific time in your day, 10 to 15 minutes, for worry time.
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When an anxious thought pops outside of that window, remind yourself that it'll have to wait.
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You'll be surprised how much control this gives you over your mind.
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Overthinking meets boundaries too.
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Tip 4.
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Take action.
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Overthinking often stems from indecision.
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The more you think about what to do, the harder it becomes to take action.
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So break things down into tiny, manageable steps.
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The more you act, the less power those raising thoughts have.
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Action creates momentum, and that's what pulls you out of the overthinking trap.
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Step 5 Be kind to yourself.
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Remember, overthinking often comes from a place of self-criticism.
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Where are harshest critics, right?
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So try being kind to yourself.
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Talk to yourself the way you talk to a friend who's going through the same thing.
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Self-compassion is a powerful antidote to anxiety and overthinking.
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And here's the good news.
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It's possible to stop overthinking and move toward a more peaceful, secure mindset.
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In fact, many people who experience anxiety find that over time, with the right tools, they can significantly reduce their anxious thoughts.
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Ready to take the next step?
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Check out Psych Hub's free well-being assessment to explore what support might be right for you, your unique needs, and preferences.
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You'll receive personalized assessment results is the variety of care options including potential therapists
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and mental health provider groups that match your needs and accept your insurance, educational content to support your continued exploration of mental health,
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and helpful apps you can use to nurture your well-being.
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It only takes a few minutes to change your life.
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Click the link in the top corner or use the link below to begin.
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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 « How to Stop Overthinking and Anxiety ». Les mots qui reviennent le plus souvent : overthinking, mental, assessment, tip, worry. Cette vidéo contient 55 phrases et 570 mots à répéter en shadowing. La partie parlée dure 4:15. Le locuteur parle à un rythme régulier d’environ 134 mots par minute, confortable pour le shadowing. 85 % 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 |
|---|---|---|
| overthink verbe | surpenser, surréfléchir | |
| anxious adjectif | /ˈæŋkʃəs/ | inquiet |
| treadmill nom | /ˈtɹɛd.mɪl/ | tapis roulant, tapis de course |
| spiral nom | /ˈspaɪɹəl/ | spirale |
| antidote nom | /ˈæn.tɪ.doʊt/ | antidote, contrepoison |
| designate verbe | /ˈdɛz.ɪɡ.neɪt/ | désigner |
| excessively adverbe | /ɪkˈsɛsɪvli/ | bien trop, beaucoup trop |
| indecision nom | /ɪndɪˈsɪʒən/ | indécision, irrésolution |
| magnify verbe | /ˈmæɡnɪfaɪ/ | agrandir |
| manageable adjectif | /ˈmænəd͡ʒəb(ə)l/ | maniable, gérable |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
| nurture nom | /ˈnɜːɹ.t͡ʃəɹ/ | élever, éduquer |
| personalize verbe | /ˈpɜː.sə.nə.laɪz/ | personnaliser |
| hypothetical adjectif | /ˌhaɪpəˈθɛtɪkəl/ | hypothétique |
| thrive verbe | /θɹajv/ | 1&2: croître, s'épanouir |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| check out verbe | mater, regarder |
| go through verbe | traverser |
| pass through verbe | traverser |
Prononciation à surveiller
Le locuteur utilise 14 contractions et formes réduites, comme you're, we're, you'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: hypothetical /ˌhaɪpəˈθɛtɪkəl/, thrive /θɹajv/, therapist /ˈθɛɹəpɪst/
- Les sons « sh » et « zh »: anxious /ˈæŋkʃəs/, indecision /ɪndɪˈsɪʒən/, compassion /kəmˈpæʃ.ən/, harsh /ˈhɑɹʃ/, exploration /ˌɛkspləˈɹeɪʃən/
- Mots longs — placez bien l’accent: excessively /ɪkˈsɛsɪvli/, indecision /ɪndɪˈsɪʒən/, manageable /ˈmænəd͡ʒəb(ə)l/, personalize /ˈpɜː.sə.nə.laɪz/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hypothetical /ˌhaɪpəˈθɛtɪkəl/, harsh /ˈhɑɹʃ/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: manageable /ˈmænəd͡ʒəb(ə)l/, nurture /ˈnɜːɹ.t͡ʃəɹ/
- /r/ anglais — langue recourbée, sans frotter la gorge: treadmill /ˈtɹɛd.mɪl/, spiral /ˈspaɪɹəl/, nurture /ˈnɜːɹ.t͡ʃəɹ/, thrive /θɹajv/, critic /ˈkɹɪt.ɪk/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme overthink, anxious, treadmill.
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.