Shadowing Practice: Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
369 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
And now for my discussion with Dr. Alyssa Eppel.
4
Dr. Eppel, welcome.
5
Thank you.
6
So great to have you here.
7
I'd love to just kick off by you explaining a little bit about the different forms of stress.
8
We hear stress, stress is bad, stress can kill us, no one likes to feel stressed, etc. But as you and I both know, that's not the entire picture.
9
So I'd love for you to just educate us a bit on what stress is and what it isn't, where it can be problematic, and where perhaps it can even be beneficial.
10
So as a stress scientist, it is a word I use a lot,
11
but it has to be broken down because it has so many different kind of dimensions and meanings.
12
So there's good and bad stress, there's acute and chronic stress.
13
And, you know, technically, it just means anytime we feel overwhelmed, that we feel like the demands are too much for our resources.
14
So that's kind of a very technical way to put it.
15
But really, so much of life is about meeting challenges.
16
And we're never going to get rid of different stressful situations in life.
17
If anything, they are increasing.
18
And so it really comes down to not the stressors of what happens to us, but really how we respond, the stress response.
19
So when something happens, we mount a stress response and we recover.
20
And that's beautiful.
21
No harm done.
22
We need that.
23
That's why we're here, still alive, is that survival response.
24
It's a problem these days of just, we keep it alive in our head.
25
We keep it alive with our thoughts.
26
Our thoughts are the most common form of stress.
27
What, to your knowledge, is the best way
28
or what are the best ways for us to manage overthinking and ruminating on stressful topics?
29
Should we work with them in the sense that we try
30
and rationalize or understand the basis of the stress or should we try and divert our thinking away?
31
I like to bin it in three, um, three categories.
32
So one is we, well, I'll just say, first of all, we have to have some awareness of how our mind works, or we're just like, you know,
33
a subject to thinking our thoughts are real, thinking that it's helpful to keep ruminating and problem solving,
34
because that's our tendency is to go toward whatever we think there's threat or risk and to problem solve that.
35
But you could just be stuck there all day in this kind of threat mode or red mine state.
36
And that's just a shame.
37
We don't need to turn on that stress response all the time, but that's where we are as a society.
38
We're so used to feeling daily stress from our urban and modern life that we don't notice it.
39
We're just used to it.
40
And so we're going through the day with kind of like clenched hands and And just, you know, for listeners, just even just taking a check in now
41
and noticing how you might be holding stress in your body.
42
That's a huge clue.
43
It's a huge place where we accumulate tension.
44
So we might not be aware that we're stressed, but we're clenching our hands.
45
So going back to this notion of overthinking, what are the tools that are most efficient for dealing with overthinking or ruminating
46
when people just can't seem to let go of the thing that's the stressor, thinking about not the stress in their body, but the thing that caused the stress,
47
the difficult conversation, the thing that irked them.
48
I wish I had one answer, but I'm gonna say lots of strategies tackle that.
49
And so in those three bins, one are top -down strategies of awareness and things
50
that we can say to ourselves since our beliefs and mindsets can really help us release stress, use stress more positively.
51
The second bucket is not that the mind changes the body, but the body changes the mind.
52
And those are the set of strategies that you tend to use the most, right?
53
We're working stress out of the body.
54
We're metabolizing it.
55
We're burning it up.
56
And we get relief.
57
It changes our amygdala activity and moves us to more an experiential state where we're more in our somatosensory cortex.
58
And then the third bucket is change the scene, just getting away from all the stress triggers
59
that we have in our office or in the city and being in an environment that we find calming.
60
It might even be just be a corner of the house, but implanting what I call safety signals,
61
having things like comforting pets, pictures, smells, music.
62
When we talk about stress, it's clear that there's short -term, medium -term, long -term stress.
63
You studied all these different forms of stress.
64
If you'd be so kind as to just give us an overview of the different forms of stress, how we can learn to recognize those,
65
pepper our minds with knowledge about stress in all its beautiful and not so beautiful forms.
66
When we think about stress, we usually think feeling stress, reporting stress, and that's important.
67
What our body is doing is also important and it's not always related to our minds.
68
So measuring levels of the nervous system and how vigilant we are is another way that we can understand stress.
69
And that's particularly important and interesting because that's how stress gets under the skin.
70
And we might not be aware, we don't report stress, but we're still holding tension and being much more sympathetically dominated,
71
meaning that our body is vigilant and scanning for cues and we don't feel safe.
72
And so we're mobilizing a lot more energy than we need to.
73
And stress is so expensive to the body.
74
The stress response uses a tremendous amount of energy, ATP, that's made by our mitochondria.
75
And if we have that kind of vigilant stress response on all day, we're just going to feel exhausted.
76
And we don't necessarily get so threatened that we release a lot of cortisol, but our nervous system is going up and down all day.
77
Then there's kind of moderate stressful events that maybe take days or months to cope with.
78
And what's important there is that noticing like right now, am I really coping acutely with something or can I restore?
79
So that kind of daily restoration is very important.
80
And then there are chronically stressful situations that go on for years.
81
Many of us, not all of us, but many of us have those in our life.
82
If these are situations, I'll just use caregiving as an example, that we can't change.
83
We can't change other people.
84
We can't change certain situations or resources.
85
And we can be thinking about them chronically problem solving, trying to wish things were different.
86
Or we can use acceptance, radical acceptance strategies and other strategies to live well with them.
87
That's a really important strategy for people who feel like their life is going to be stressful forever
88
because of X or Y.
89
You can actually be dealing with uncontrollable chronic stress in ways that it's not going to take that toll on your body.
90
I mean, I study chronic stress and how it accelerates cell aging, and I can tell you there's so much variance between people.
91
People are so different.
92
So among caregivers, some of them look as biologically young or younger than our controls, people with no identifiable big tough situation in their life.
93
In one of your papers, you distinguish between optimal aging, typical aging, and accelerated aging.
94
How does one measure optimal versus accelerated aging?
95
And why would it be that some stress is better than no stress when it comes to aging ideally?
96
Having no stress means we're not really living.
97
Like we're not engaging in the gifts of life, which are inevitably have some challenge and risk.
98
And let me give you an example.
99
One study took elderly people who retired
100
and society kind of labels them as you're kind of done with your meaningful work in life
101
and you are pretty much not able to contribute to society.
102
I mean, there's so many negative stereotypes that people then kind of embody and then live.
103
And this program brought them to work in schools and tutor young at -risk students.
104
And what happened to them is they went from feeling maybe safe and understressed to feeling challenged but generative.
105
They were feeling more purpose.
106
They were feeling like they were growing and they were feeling like their day had more meaning.
107
They had these caring relationships with the students.
108
And in this study, they took images of the hippocampus.
109
And those who engaged in the program, particularly the men, actually had growth of their hippocampus during this program.
110
So at any stage in life, we can be growing and challenging ourselves, even in our much later years, and growing our brain
111
and you know more than anyone like what does
112
that hippocampal growth mean for their well -being
113
and their cognitive function i almost have to wonder if it's like exercise where you know so many people
114
i think now everybody hopefully understands
115
that exercise is going to lower blood pressure reduce resting heart rate and improve musculoskeletal function and bone density all that stuff,
116
but that if you took a snapshot of the bodily response during exercise, blood pressure is way way up heart rate is way way
117
up stress hormones are way up cortisol is through the roof during a hard workout
118
and immediately afterwards and yet that sets in motion a series of adaptations
119
that brings you to a better place most of the time is there any evidence that
120
short bouts of stress provided that they're managed well meaning
121
that we don't spend the next 24 or 48 hours ruminating on the stressor
122
but that we're able to move through the stressor and resolve it in some way, that that's actually beneficial for us because of the mobilization of energy stores
123
and maybe even changing our threshold for reacting to stressors in the future.
124
We know, as you said, that physical stressors, when they're short and repeated, like high intensity interval training,
125
they are promoting not just aerobic fitness, but stress fitness.
126
People feel less rumination, less depression, less anxiety.
127
So they're kind of tuning up the nervous system.
128
What about psychological stressors?
129
We know two things.
130
So one is I do think
131
that there is a level of engagement with moderate stressors that when we are used to them,
132
we get fit and our stress resilience builds, meaning we're less threatened by them.
133
Two people can approach the exact same stressor
134
and one person is having a pretty overreactive stress response where they basically are feeling their survival is threatened.
135
So it's high cortisol, high vasoconstriction, and blood pressure goes up equally in both.
136
But the person who's feeling super threatened, either their survival or their social survival, their ego, their blood pressure went up because of the vasoconstriction.
137
The other person who is viewing the same stressor as, I can do this, this is a great challenge and opportunity, I have what it takes,
138
those types of thoughts generate a different hemodynamic response, which is actually more cardiac output, so blood pressure is going up, but in this healthier way,
139
more oxygenation to the brain, better problem solving, they're able to maintain this positive outlook.
140
So we've measured this threat challenge response in many lab studies, and we know lots of things.
141
So if you're having more of the challenge response, at the end of it, you're less inflamed.
142
So just in the lab, within an hour or two, we see that they didn't trigger all that pro -inflammatory response.
143
And their telomeres tend to be longer, which is a measure we can talk more about.
144
But basically, it looks like they have a slower speed of aging.
145
So we could call this kind of, to be really simplistic, two types of psychological stress response,
146
feeling threatened, like you're going to fail, you're embarrassed.
147
That social pain response, we know well, that feels terrible.
148
But also that huge stress response when we feel it in our stomach, our heart is pounding.
149
It's just an over -exaggerated response.
150
That response biologically is different, and the thoughts that go with it are different, and we recover a lot slower.
151
And then there's the challenge response, which it's more of that kind of activated, excited response.
152
And the beauty is that there are lots of studies out there done by emotions
153
and social psychologists that tilt people toward the challenge response.
154
We can actually promote that challenge response.
155
And so when you asked about like, is it good to have a repeated stress response?
156
Yes, if it's manageable, right?
157
Then we're kind of building the muscle of stress resilience.
158
what are the sorts of things
159
that people i can do in order including me i should say um can do in order to wage
160
that challenge response is this purely based on mindset like instead
161
of saying why me why this why now i can't believe
162
this is happening is it a mental pivot to okay this
163
is a great opportunity for growth i don't know how i'm going to manage this
164
but i'll manage this you want to stop me, you got to kill me type of mindset.
165
Is that the switch that then the body follows?
166
The whole trick here is that people need to find the strength statements, the stress shields, I call them, that fit them, that feels right, and that they believe.
167
Be the lion instead of the gazelle.
168
So the lion and gazelle are both high blood pressure, high stress, and the lion's chasing the gazelle.
169
But the gazelle's having this total threat, vasoconstriction response, because she might die lion might get dinner right
170
so it's needing to mount the stress response because it's
171
so excited to get the tasty dinner for you know the next few days
172
and so the lion is having that challenge response and
173
so we can remind ourselves be the lion it's not
174
that we're always lion or gazelle we get to shape
175
that there's all these strategies
176
and you got to use what works for you telling yourself
177
i got this i can do it i can get through it i have what it takes those are all good shields.
178
And another set is, you know, we've, some of us feel really stressed out by stress.
179
Like once we get, feel our heart racing, that leads to, oh no, this is bad for me.
180
And so rather than getting stress by stress, we actually want to remind ourselves that this stress response is empowering.
181
This is going to help me cope.
182
My body's excited.
183
My body is doing just what it should right now.
184
So that reframing in studies by Wendy Mendez and others, my colleagues who do this reappraisal research,
185
they have basically train people to view stress as positive.
186
During the stressful situations in the lab, people do better.
187
They perform better.
188
They feel more positive emotion.
189
They problem solve better.
190
They recover more quickly.
191
So pretty powerful stuff.
192
I'd love to talk a little bit about some of the other health metrics that you've explored.
193
There's a graph in one of your papers.
194
It's the Picard paper, 2018.
195
It essentially describes the relationship between mitochondrial health and mood in the context of people who have different type of mood tendencies.
196
If you would be willing to just kind of describe the top contour of
197
that study and some of the points that you find most interesting.
198
Yeah.
199
We've done these in -depth studies where we are looking at people under a lot of daily demand, caregivers.
200
And then we look at normal people, parents of neurotypical children who still have a lot of stress.
201
But we then ask, do people under chronic stress have accelerated aging.
202
So we look at telomeres, epigenetics, mitochondrial health, and then what explains those who look really good, who look resilient and don't look vulnerable.
203
And so then we can find out like what's the magic sauce in the day that protects them from chronic stress.
204
So Martin Picard, my colleague who has been obsessed with mitochondrial health as a pathway way to understanding both stress
205
and really health and disease.
206
He has developed a way to measure mitochondrial health in humans.
207
So we can measure a bunch of enzymes and then we can adjust it for how many mitochondria we have.
208
So we have this really nice index we can get from the blood.
209
And in this study of young mothers who had either typical children or children with autism,
210
we found that the caregiving moms had significantly lower or dampened mitochondrial activity.
211
What that means is they can't produce as much energy.
212
So if they're feeling more exhausted from the chronic stress, we know why.
213
It was quite dramatic.
214
Martin commented some of those low levels even looked like people with some genetic reasons to have low mitochondrial activity.
215
But here's the beauty of that study.
216
We then get to look within their day at their mood and ask,
217
well, what about the caregivers who have really great mitochondrial enzymes and thus should be making a lot of ATP?
218
They had more positive emotions, both waking up and in the evening, but especially in the evening.
219
And what's so interesting in that is all of these daily diary studies of stress and mood,
220
one of the things we know that matters for long -term health is how positive you feel at night, especially on a stressful day.
221
So at the end of a stressful day, can you muster some feelings of content, ease, confidence, joy?
222
Do you have any of that?
223
Or has it just wiped out your positivity?
224
And so for people who feel either lower negative or higher positive, they tend to have better health trajectories.
225
So like a decade later, less depression, less heart disease, less early death.
226
So that's why we care so much about daily moods.
227
In our study, it looks like the daily mood was really quite correlated with the mitochondria levels that same day.
228
And we measured mood like, you know, days away from that, it was much less correlated.
229
It's just our first study on this, but it really leads us to think
230
that our mitochondria are sensitive to our thoughts and our feelings probably on a daily basis.
231
So for those of us that find ourselves in a state of chronic stress, chronic stress of the sort that really the stressor,
232
the fact that a very close relative
233
or family member is dealing with a lifelong condition or the fact that we can't extract ourselves from a situation,
234
that we are not in full agency to remove the stressor, radical acceptance of that fact then can ratchet into an understanding of,
235
okay, and yet there are tools that we can use to not just offset the negative health effects, but maybe even thrive in the context of this,
236
essentially turning what initially was thought of as a curse into a blessing, at least biologically speaking.
237
What do we know about best practices for mitigating these essentially non -negotiable stressors?
238
I think it is partly how we view life and our our purpose in our own life?
239
What's this game that we were born into?
240
And even just the idea that bad things shouldn't happen sets us up for vulnerability,
241
to feel victimized, to feel like we can't accept bad things that have happened.
242
So just stepping back and asking everyone listening,
243
do you have a situation in your life that is unwanted and you can't change?
244
How much time do you spend thinking about this the more we spend time trying to problem solve
245
or worry or just wishing things were different the more we are creating a chronic stress state
246
and so just even taking
247
that first kind of step back to get perspective on what are the situations in my life
248
that stress me out and and which of these can i circle those that I can't change.
249
Just that recognition of this isn't going to go away is incredibly powerful because we can,
250
as I say, put the baggage down and give ourselves some relief
251
and some freedom from the big space it holds in our mind and in our body.
252
And this is not a one -time thing.
253
It's a practice.
254
Radical acceptance is something we practice over and over to help us loosen our grip on unwanted situations,
255
on letting them control our well -being and taking up, you know, this mental real estate that's so precious, our attention.
256
I'm an expert at this because I have,
257
I'm a caregiver and I often need to refocus from wishing things were different,
258
trying to solve things to radical acceptance of this is how things are right now.
259
And by just reminding ourselves that there is freedom within that, that there are things that you can do,
260
you can actually live better, live well with these situations.
261
So let me tell you what we found from our caregivers.
262
We measure where their mind is at night.
263
We ping them and we say, in the last five minutes, how much have you been wishing things were different?
264
How much have you been engaged and focused in what you're doing right before we pinged you?
265
And just those two questions tell us so much about that person's well -being.
266
And actually, yes, the caregivers are doing more of what I'll call suffering, wishing things were different, not being present for their lives.
267
But regardless of that difference, whether people are a caregiver or not,
268
this negative mind -watering state of not being present for your evening,
269
wishing things were different instead of being engaged, predicts more unhappiness.
270
It predicts shorter telomeres.
271
So it suggests that it's a pattern that has gone on for days, months, and years that has been wearing on them.
272
And so some of the metaphors
273
that I think are helpful for this are think of this unwanted situation
274
and think of how you're you're pulling a rope that's attached to a brick wall and you're doing that because you care.
275
You want things to be better for yourself or this person or a group.
276
I mean, it's it's something you're passionate about.
277
And so you're pulling and pulling and every day you're pulling and and you can't move that brick wall.
278
So the only thing that's happening is that you're chafing your hands.
279
What if you just drop the rope?
280
I say that to myself, drop the rope.
281
When I start getting going on trying to solve unsolvable problems, the brick wall is still there, it's never going to move, yet my hands are free.
282
And so I can be freed up to live in the ways that I do have control over.
283
As you described this pulling on a brick wall,
284
I find it a very compelling image and one that makes total sense to try and drop the rope,
285
as you describe it, because of the incredibly high energetic demand that pulling on that rope represents.
286
As you said, it's sort of a way of diverting resources toward something that has no conclusion, right?
287
And in dropping the rope, you can divert those resources toward other things we really really really love control
288
and we want to control the future not just
289
because it makes us feel powerful and happy but
290
because then we can relax if we know what's going to happen next
291
if it's predictable we're that much happier we're not vigilant
292
and looking ahead and being prepared for what might happen being comfortable with uncertainty is a beautiful but rare resilience factor.
293
People who tolerate uncertainty have much less anxiety and depression.
294
And when stressful things happen, they get over it more quickly.
295
And I think there are practices we can do that help us feel ease with the uncertain future.
296
Some of these mindful check -ins, noticing that we are carrying around uncertainty stress is one way.
297
And then reframing uncertainty as the beauty of the mystery of life
298
and the freedom that we can feel when we realize we don't control tomorrow.
299
We just go with it and we do our best
300
and what delight there is in just viewing things with curiosity and just seeing what emerges.
301
So even just our posture, here's an exercise for dealing with uncertainty.
302
Instead of like kind of that alert posture
303
when we're like trying to take it all in
304
and predict the next second and like just lean back and take some slow breaths.
305
We know that's going to help orient us and realize
306
that we can actually face time in that way by letting it come to us and receiving what happens.
307
And that's a completely different body stance than our usual go mode during the day.
308
And that's just a way of saying, I am in a, you know, receptive mode, and I'm going to just be curious about what arises.
309
and so I actually learned that on a meditation retreat
310
because I tend to be type a
311
and I leave a retreat going from like very relaxed to like
312
that leaning forward tense of like where's the to -do list
313
and so carrying with me
314
that posture of like let time unfold as it will without
315
trying to control things it's really interesting it gets right to the heart of something
316
that I spent a lot of time thinking about in the context of stress management and also just general thriving,
317
which is that I think that about half of the messages that we get relate to stress and mind -body interventions
318
relate to adopting this forward center of mass.
319
This idea of when challenge arises, you smash into it, you go through it.
320
On the other hand, there are these stress mitigation techniques, both mental and physical, body -oriented, mind -oriented, et cetera, that are more of the sort that you described that are,
321
they're not being back on your heels, so to speak, like letting things bulldoze you, but are more of this receptive mode.
322
Do you think it's fair for us to adopt a sort of a general framework
323
and model that perhaps people can adopt for themselves if they like, that of course it's not an either or, but that having both of these in one's kit of tools could be valuable?
324
Because one is less energetically demanding, but of course offers less opportunity for agency or at least apparently
325
so that's the leaning back and then the the other certainly gives an opportunity for agency
326
but we know from 100 years or more of psychology
327
and psychiatric literature and from the emerging literature on stress mitigation
328
that it's work it's not something
329
that is without a cost it can get you far better results than it were you to just let stress bulldoze you, but that it's work.
330
And so we have to emphasize that work in very deliberate ways.
331
When we know it's productive, we should work.
332
And when we know there's a brick wall, we should let go.
333
So I think of it, I like this forward mass idea.
334
I think of it as you muscle it and, or you release it and we need both.
335
And so that letting go is a really important,
336
wise, you know, discerning way to mitigate stress in the right situations in the right time.
337
And, you know, we can't muscle through everything.
338
Right.
339
So another way I like to think about it is just the waves of life.
340
Like, I mean, we are in an ocean and we have small waves.
341
We have big waves.
342
We're always going to be hit by the next wave.
343
And so it's this skillful surfing or navigating that we can do better when we realize,
344
when we control things, when we can't, when we can truly feel safe and have ease versus when we need to kind of gently paddle.
345
For people that are listening to this and that want to start to adopt practices,
346
do you think that spending some time creating a written or a spoken narrative is helpful?
347
I mean, we hear this, but are there any data that support the use of journaling as a tool?
348
Definitely.
349
Creating a coherent narrative is critical to our ability to make sense,
350
find meaning, find resolution, have a social identity around our lived experience, what happens to us.
351
So narrative is kind of everything, right?
352
In stress research, it's not what happens to us, it's how we're interpreting it and how we're responding to it.
353
And I've heard you say the exact same thing when you've talked about.
354
what is stress?
355
It's really what narrative we're creating around it.
356
So I think a narrative of purpose, fill in the blank about what's meaningful to you,
357
but that is why we're different than just the rats that we study or the monkeys.
358
We have the ability to do this projection to the future, to ask what is our purpose in life, to see and know that we are going to die
359
and we can and have some control over how we live
360
and maybe even how we die and how we want to be remembered.
361
That is so beautiful.
362
That helps us rise above this being monkeys in clothes.
363
I want to, first of all, just say thank you for doing the incredibly important work you do.
364
I also just want to thank you for taking the time today to share this information.
365
I know I speak on behalf of many, many people, and I just really want to extend my gratitude.
366
Thank you so much.
367
And thank you for your podcast.
368
Well, it's a labor of love and it's days like today and discussions like this that make it worthwhile.
369
Thank you, Andrew.
הורד אפליקציה
כל מה שאתה צריך כדי לדבר בשטף
הגיית AIציון לכל משפט
תרגול IPAשלוט בכל צליל
אוצר מיליםבנה את מאגר המילים שלך
משחק אוצר מיליםלמד תוך כדי משחק
אותו ערוץ
C11,317
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C12
Essentials: How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C14
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C118
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
FOR YOU
המלץ על סרטון
![[B2] 3 Simple Ways to Handle Stress | English Listening & Speaking Practice](https://img.youtube.com/vi/2L5hqhu4AqY/mqdefault.jpg)
B26
77 משפטים
[B2] 3 Simple Ways to Handle Stress | English Listening & Speaking Practice
Business EnglishDaily ConversationUniversity Students
C12
224 משפטים
What is Resilience and How Do I Improve it? | Kati Morton
Business EnglishUniversity StudentsWorking Adults
C12
108 משפטים
Neuroscientist's Guide To 10X Your Focus & Memory | Dr Sahar Yousef | FO559 Raj Shamani
Business EnglishUniversity StudentsWorking Adults
C18
105 משפטים
Emotional and mental health needs
Business EnglishUniversity StudentsWorking Adults
C12
188 משפטים
I wish I'd learned this mental exercise in medical school
Business EnglishUniversity StudentsWorking Adults
C13
60 משפטים
The daily routine that fixes your ability to focus | Amishi Jha
Business EnglishUniversity StudentsWorking Adults
C123
267 משפטים
Imagine Life If You Didn’t Overthink Everything - Naval Ravikant
Business EnglishUniversity StudentsWorking Adults
B210
20 משפטים
Why Nothing Changes (And How To Break Free)
American AccentBusiness EnglishUniversity StudentsWorking Adults
C12
544 משפטים
30+ C1 Level Vocabulary (Human Body) 🧠 || Learn Advanced English with Podcast
Business EnglishUniversity StudentsWorking Adults
C12
607 משפטים
5 Stoic lessons to become your best self in 2026 | Massimo Pigliucci
Business EnglishUniversity StudentsWorking Adults
אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה C1 מבוסס על הסרטון “Essentials: Manage Stress & Build Resilience”. בסרטון הזה יש 369 משפטים ו-5084 מילים לתרגול Shadowing. הדיבור נמשך 30:41. הדובר מדבר בקצב טבעי של כ-166 מילים בדקה, קרוב לשיחה יומיומית. 85% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| rope שם עצם | /ɹoʊp/ | חֶבֶל |
| threaten פועל | /ˈθɹɛt.n̩/ | איים |
| gazelle שם עצם | /ɡəˈzɛl/ | צבי |
| mitochondrion שם עצם | /ˌmaɪtəˈkɑndɹiən/ | מיטוכונדריון |
| accelerate פועל | /ɪkˈsɛl.əˌɹeɪt/ | האיץ |
| enzyme שם עצם | /ˈɛn.zaɪm/ | אנזים |
| optimal שם תואר | /ˈɑptɪməl/ | אופטימלי |
| monkey שם עצם | /ˈmʌŋki/ | קוֹף |
| bucket שם עצם | /ˈbʌkɪt/ | דְּלִי |
| beneficial שם תואר | /ˌbɛn.ɪˈfɪʃ.əl/ | מועיל, מיטיב |
| heel שם עצם | /hil/ | עָקֵב |
| emerge פועל | /ɪˈmɝd͡ʒ/ | צץ, התגלה |
| colleague שם עצם | /ˈkɒliːɡ/ | עָמִית, עמיתה |
| dimension שם עצם | /daɪˈmɛn.ʃən/ | מֵמַד |
| retire פועל | /ɹəˈtaɪɹ/ | פרש |
Phrasal verbs שתשמעו
| מילה | הגייה | משמעות |
|---|---|---|
| go up פועל | עָלָה | |
| wake up פועל | /ˌweɪk ˈʌp/ | התעורר |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- We're just used to it.
- It's a huge place where we accumulate tension.
- Do you have any of that?
- What's this game that we were born into?
- What if you just drop the rope?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה מושלם ממושך (Present perfect continuous) have/has been + -ing — פעולה שהתחילה בעבר ועדיין נמשכת עכשיו | have you been wishing · has been wearing |
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | we've measured · you've explored · We've done |
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | be broken · be stuck · is threatened |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | people who feel · life, which are · people who retired |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-96 קיצורים וצורות מקוצרות, כמו we're, can't, you're. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “sh” ו-“zh”: vasoconstriction /ˌveɪzəʊkənˈstrɪkʃən/, mitigation /mɪtɪˈɡeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, dimension /daɪˈmɛn.ʃən/, smash /smæʃ/
- מילים ארוכות — שימו לב להטעמה: mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, uncertainty /ʌnˈsɜːtənti/, mitochondrion /ˌmaɪtəˈkɑndɹiən/, vasoconstriction /ˌveɪzəʊkənˈstrɪkʃən/, resilience /ɹɪˈzɪl.ɪ.əns/
צלילים שדוברי עברית מתקשים בהם:
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: hippocampus /ˌhɪpə(ʊ)ˈkæm.pəs/, stance /stæns/, graph /ɡɹæf/, embarrassed /ɪmˈbæɹ.əst/, smash /smæʃ/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: stressful /ˈstɹɛsfəl/, caregiver /ˈkɛɹɡɪvɚ/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, rope /ɹoʊp/, threaten /ˈθɹɛt.n̩/
- /ŋ/ בסוף מילה — צליל אפי בלי “ג” בסוף: caregiving /ˈkeəɡɪvɪŋ/, blessing /ˈblɛs.ɪŋ/
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 rope, threaten, gazelle.
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.