Shadowing Practice: Coping skills and Psychological Defenses - An Introduction - Learn English Speaking with Video
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Hi, I'm Dr. Tracy Marks, a psychiatrist, and I make mental health education videos.
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Today, I'm talking about coping skills and psychological defenses.
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This is the second in a series that I started on psychological defense mechanisms.
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The first one was this one that I did on what it means to project.
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That's just one of several defenses.
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I got a lot of requests to talk more about them, so in this video, I'm gonna back up and explain what they are.
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First, what are coping skills, which are similar to defense mechanisms.
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Coping skills are the thoughts and behaviors that you engage in that help you manage distressing situations.
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And they can be divided into emotion -focused and problem -focused.
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Emotion -focused coping skills help you feel better, but they don't change the situation.
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They help manage your reaction to the situation.
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Problem -focused skills are best for situations where you have some level of control over it
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because they at least help you solve the problem or minimize it.
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Here are some examples of negative or unhealthy emotion -focused coping skills.
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Using alcohol or drugs to escape your emotions.
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Comfort eating, blaming other people, or self -harm like cutting yourself or pulling out your eyelashes.
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These are negative coping skills because the relief that they provide is very temporary and they create more problems for you.
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For example, let's say you get a huge parking ticket because you parked in a no -parking zone.
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Then you yell at your spouse and call them an idiot for not noticing the sign.
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Yes, you may feel a little relief from releasing your anger unfiltered,
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but now your partner is hurt and may even lash back at you with something even worse than what you said.
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Now you have the additional stress of an argument and you still have to pay the ticket.
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By contrast, here are some examples of positive or adaptive coping mechanisms.
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Getting support from a friend, meditation, distraction through activities like exercise or gardening,
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journaling, or reframing the situation to focus on the positive aspect of it.
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Venting or having an emotional release like screaming in your bathroom is another good way to deal with upsetting or intense emotions.
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And these are just a few.
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Get my handout on more things that you can do to cope well.
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You can get it from my website, or if you're a part of my email community, it was in your inbox when this video published.
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Problem -focused coping skills are better when it's a situation you may be able to change with your efforts.
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Examples of this are improving your time management, setting limits with people or limits with your time, or exploring solutions to things.
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Like in the case of the parking ticket, you could focus on how you'll rearrange your budget to pay for the ticket.
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Coping skills are the things that you do on a conscious level to deal with the distressing emotions.
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Defense mechanisms occur on an unconscious level, meaning you're not always aware of what you're doing to deal with the inner conflict.
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You may become aware of what you're doing, but usually in the moment, it's more of an automatic reflex.
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The psychological defenses are divided into three categories, primitive, less primitive, and mature.
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Primitive defenses are considered immature and childlike.
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They're normal responses in childhood, but as we mature, we're supposed to adopt more of the mature defenses.
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Some personality types employ more primitive defenses.
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Borderline personality is one such personality.
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In fact, the name borderline comes from the concept that the personality is on the border between neurotic and psychotic.
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I have a future video coming up talking about what it means to be neurotic.
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One of the primitive defenses commonly seen with borderline personality, but not exclusive to this personality, is projection.
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Watch this video for more on what projection means, but essentially, it's when you assign your own negative thoughts
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or beliefs to someone else I accuse you of thinking
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that I'm incompetent but you never said that I'm the one who's insecure
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and thinks that I'm a fraud but I say
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that that's what you believe
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so there's a lot of mind reading going on with projection
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here are the other primitive defenses acting out regression compartmentalization denial dissociation and reaction formation.
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Less primitive and more mature are displacement, intellectualization, rationalization, repression, and undoing.
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And then the mature defenses are assertiveness.
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compensation, and sublimation.
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Being assertive is when you're able to directly communicate your needs to someone.
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Compensation is when you balance something negative, or something that you perceive as a weakness, with a strength.
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An example of this would be, Yes, I got a $75 parking ticket, but at least my car didn't get towed,
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which would have cost at least $300 dollars.
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Or, I'm mad that my partner doesn't pay attention to signs,
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but he always volunteers to drive so that I can sit back and relax and enjoy the trip.
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And then sublimation is when you channel unacceptable impulses into more acceptable ones.
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Like, instead of calling you an idiot,
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I'm thankful that you have a high -paying job so that we can afford to waste money on this stupid stuff.
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No, that's passive -aggressive, because it's an insult cloaked in a compliment.
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With sublimation, instead of stewing about this all day, I'll go for a run later,
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or I'll make a joke out of it to diffuse the tension.
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We strive to respond to stress and inner conflict with mature defenses,
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but under extreme stress, we may revert back to some of the more immature defenses,
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and it's not a big deal if you do it from time to time,
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but it does create problems in relationships and stunts your emotional development when you employ them under most circumstances.
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Primitive defenses lead to negative coping strategies.
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Going back to the example of Borderline Personality Disorder, one of the characteristics is using self -harm as a coping strategy.
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I'll discuss some of the primitive defenses in future videos.
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If you didn't see the one on projection, you can watch it here.
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See you next time.
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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה מבוסס על הסרטון “Coping skills and Psychological Defenses - An Introduction”. המילים שחוזרות הכי הרבה: defense, coping, primitive, skills, personality. בסרטון הזה יש 74 משפטים ו-1028 מילים לתרגול Shadowing. הדיבור נמשך 6:40. הדובר מדבר בקצב טבעי של כ-154 מילים בדקה, קרוב לשיחה יומיומית. רק 78% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית, כך שאוצר המילים מאתגר.
אוצר מילים מרכזי בסרטון הזה
15 מילים מהסרטון שכדאי ללמוד, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| skill שם עצם | /skɪl/ | מְיֻמָּנוּת, כִּשּׁוּרִים |
| emotion שם עצם | /ɪˈməʊ.ʃən/ | רֶגֶשׁ |
| distress שם עצם | /dɪˈstɹɛs/ | מוּעָקָה |
| mechanism שם עצם | /ˈmɛk.ə.nɪ.zəm/ | מַנְגָּנוֹן |
| projection שם עצם | /pɹəˈd͡ʒɛkʃən/ | בְּלִיטָה, בֶּלֶט |
| harm שם עצם | /hɑːm/ | נזק |
| compensation שם עצם | /ˌkɑm.pənˈseɪ.ʃən/ | פיצוי, תשלום |
| divide פועל | /dɪˈvaɪd/ | חילק, פיצל |
| belief שם עצם | /bɪˈliːf/ | האמנה |
| contrast שם עצם | /kənˈt(ʃ)ɹæst/ | ניגוד |
| anger שם עצם | /ˈæŋɡə/ | כַּעַס |
| solve פועל | /sɒlv/ | פָּתַר |
| aspect שם עצם | /ˈæspɛkt/ | הֶבֵּט |
| comfort שם עצם | /ˈkʌm.fət/ | נוחות |
| fraud שם עצם | /ˈfɹɔːd/ | רַמָּאוּת |
Phrasal verbs שתשמעו
| מילה | משמעות |
|---|---|
| back up פועל | נָסוֹג |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-24 קיצורים וצורות מקוצרות, כמו I'm, you're, I'll. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: thankful /ˈθæŋkfəl/, unhealthy /ʌnˈhɛl.θi/
- הצלילים של “sh” ו-“zh”: emotion /ɪˈməʊ.ʃən/, projection /pɹəˈd͡ʒɛkʃən/, compensation /ˌkɑm.pənˈseɪ.ʃən/, contrast /kənˈt(ʃ)ɹæst/, essentially /ɪˈsɛnʃəli/
- מילים ארוכות — שימו לב להטעמה: mechanism /ˈmɛk.ə.nɪ.zəm/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/, compensation /ˌkɑm.pənˈseɪ.ʃən/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, essentially /ɪˈsɛnʃəli/
צלילים שדוברי עברית מתקשים בהם:
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: contrast /kənˈt(ʃ)ɹæst/, anger /ˈæŋɡə/, aspect /ˈæspɛkt/, automatic /ˌɔː.təˈmæt.ɪk/, relax /ɹɪˈlæks/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: primitive /ˈpɹɪmɪtɪv/, mature /məˈt͡ʃʊ(ə)ɹ/, distress /dɪˈstɹɛs/, projection /pɹəˈd͡ʒɛkʃən/, immature /ɪməˈtjʊə(ɹ)/
- עיצור קולי בסוף מילה — /b/, /d/, /g/, /z/, /v/ בלי להפוך אותם לאטומים: primitive /ˈpɹɪmɪtɪv/, divide /dɪˈvaɪd/, solve /sɒlv/, fraud /ˈfɹɔːd/, engage /ɪnˈɡeɪd͡ʒ/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו skill, emotion, distress.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.