शैडोइंग अभ्यास: 5 Ways to Diffuse Your anger - वीडियो के साथ अंग्रेजी बोलना सीखें

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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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इस पाठ की शब्दावली और बोलने के सुझाव

यह स्पीकिंग पाठ वीडियो “5 Ways to Diffuse Your anger” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: anger, statement, technique, response, cycle। इस वीडियो में शैडोइंग के लिए 73 वाक्य और 991 शब्द हैं। बोला गया हिस्सा 6:09 लंबा है। वक्ता लगभग 161 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 84% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
anger संज्ञा	/ˈæŋɡə/	क्रोध, ग़ुस्सा
technique संज्ञा	/tɛkˈniːk/	तकनीक
topic संज्ञा	/ˈtɑpɪk/	प्रसंग, विषय
automatic विशेषण	/ˌɔː.təˈmæt.ɪk/	स्वचालित, ऑटोमैटिक
observe क्रिया	/əbˈzɜːv/	देखना
symptom संज्ञा	/ˈsɪm(p)təm/	लक्षण, अलामत
muscle संज्ञा	/ˈmʌs.əl/	पेशी, मांसपेशी
helpful विशेषण	/ˈhɛlp.fl̩/	मददगार
participate क्रिया	/pɑːˈtɪs.ɪ.peɪt/	भाग लेना, हिस्सा लेना
reduction संज्ञा	/ɹɪˈdʌk.ʃən/	कटौती
tune संज्ञा	/tjuːn/	धुन
controversial विशेषण	/ˌkɑn.tɹəˈvɝ.ʃəl/	विवादास्पद
palm संज्ञा	/pɑm/	हथेली
emotion संज्ञा	/ɪˈməʊ.ʃən/	भावना, जज़्बा
sweat क्रिया	/swɛt/	पसीजना

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

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?

ध्यान देने योग्य उच्चारण

वक्ता 22 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“sh” और “zh” की ध्वनियाँ: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
लंबे शब्द — बलाघात सही रखें: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: observe /əbˈzɜːv/, behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, sweat /swɛt/, diversion /dɪˈvɝ.ʒən/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: observe /əbˈzɜːv/, resist /ɹɪˈzɪst/, diffuse /dɪˈfjuz/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: sweat /swɛt/, snippy /ˈsnɪpi/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर anger, technique, topic जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: 5 Ways to Diffuse Your anger - वीडियो के साथ अंग्रेजी बोलना सीखें

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इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

दोहराने लायक वाक्य

ध्यान देने योग्य उच्चारण

इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?