शैडोइंग अभ्यास: How Stress Changes Your Brain - वीडियो के साथ अंग्रेजी बोलना सीखें

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15 वाक्य
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1
Does stress make you more productive?
क्या तनाव आपको अधिक उत्पादक बनाता है?
2
Yes and no. Adrenaline makes your heartbeat and breathing faster, while cortisol makes you more alert.
हां और नहीं। एड्रेनालाईन आपके दिल की धड़कन और सांस लेने की गति को तेज करता है, जबकि कोर्टिसोल आपको अधिक सतर्क बनाता है।
3
A little short-term stress can help you crunch through repetitive tasks, but for difficult ones, stress can work against you
थोड़ा सा अल्पकालिक तनाव आपको दोहराव वाले कार्यों को तेजी से पूरा करने में मदद कर सकता है, लेकिन कठिन कार्यों के लिए, तनाव आपके विपरीत काम कर सकता है।
4
because cortisol forces your body to prioritize your muscles and impulses over problem solving.
क्योंकि कोर्टिसोल आपके शरीर को समस्या समाधान की बजाय मांसपेशियों और आवेगों को प्राथमिकता देने के लिए मजबूर करता है।
5
Over time, high levels of cortisol can leave your memory and decision-making weaker.
समय के साथ, कोर्टिसोल का उच्च स्तर आपकी स्मृति और निर्णय लेने की क्षमता को कमजोर कर सकता है।
6
Being on high alert requires energy and you soon need to refuel.
उच्च सतर्कता बनाए रखने में ऊर्जा लगती है और जल्द ही आपको फिर से ऊर्जा की आवश्यकता होती है।
7
As cortisol also affects hormones that make you feel full, you'll likely crave fatty and sugary foods.
चूंकि कोर्टिसोल उन हार्मोनों को भी प्रभावित करता है जो आपको पेट भरा हुआ महसूस कराते हैं, इसलिए आप संभवतः वसायुक्त और मीठे खाद्य पदार्थों की लालसा करेंगे।
8
At first, you may feel less stressed as eating meets your fuel demands and may even lower your cortisol levels.
पहले तो, आप कम तनाव महसूस कर सकते हैं क्योंकि खाने से आपकी ऊर्जा की ज़रूरतें पूरी होती हैं और यहां तक कि आपके कोर्टिसोल स्तर को भी कम कर सकता है।
9
But this can become a doom loop, eat more junk food or feel stressed.
लेकिन यह एक विनाशकारी चक्र बन सकता है, जिसमें आप या तो ज्यादा जंक फूड खाते हैं या तनाव महसूस करते हैं।
10
Tweaking your diet can help.
अपने आहार में थोड़ा बदलाव करने से मदद मिल सकती है।
11
Omega-3s found in fatty fish can make you less reactive to stress, while flavonoids in dark chocolate can boost your cell's defenses.
वसायुक्त मछली में पाए जाने वाले ओमेगा-3 आपको तनाव के प्रति कम प्रतिक्रियाशील बना सकते हैं, जबकि डार्क चॉकलेट में मौजूद फ्लेवोनॉइड आपकी कोशिकाओं की सुरक्षा को बढ़ावा दे सकते हैं।
12
But the best way out of the cycle is sleep.
लेकिन इस चक्र से बाहर निकलने का सबसे अच्छा तरीका नींद है।
13
Your natural lowest levels of cortisol are around midnight when your stress response system resets.
आपके कोर्टिसोल का प्राकृतिक सबसे निम्न स्तर आधी रात के आसपास होता है जब आपका तनाव प्रतिक्रिया प्रणाली रीसेट होती है।
14
Getting enough sleep also makes you more resilient to stress-related diseases.
पर्याप्त नींद लेने से तनाव से संबंधित बीमारियों के प्रति आपकी प्रतिरोधक क्षमता भी बढ़ती है।
15
So before stress becomes a deadly poison, get some rest.
इसलिए इससे पहले कि तनाव एक घातक जहर बन जाए, थोड़ा आराम करें।

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Vocabulary and speaking notes for this lesson

This C1 speaking lesson is built on the video “How Stress Changes Your Brain”. The speaker keeps coming back to these words: stress, cortisol, levels. This video has 15 sentences and 209 words to shadow. The speech runs for 1:10. The speaker talks fast, about 180 words per minute, so expect linked and reduced sounds. Only 75% of the words are among the 3,000 most common in English, so the vocabulary is demanding.

Key vocabulary in this video

The 15 most advanced words in the video, with pronunciation and meaning:

WordPronunciationMeaning
distress noun/dɪˈstɹɛs/Physical or emotional discomfort, suffering, or alarm, particularly of a more acute nature.
cortisol noun/ˈkoɹ.tɪˌsɔl/A glucocorticoid steroid hormone produced by the adrenal cortex that mediates various metabolic processes (such as gluconeogenesis), has anti-inflammatory and…
flavonoid noun/ˈfleɪvənɔɪd/Any of many compounds that are plant metabolites, being formally derived from flavone; they have antioxidant properties, and sometimes contribute to flavor.
prioritize verb/pɹaɪˈɒɹ.ə.taɪz/To value, do, or choose something first, or before other things.
refuel verb/ɹiːˈfjuːəl/To refill with fuel.
resilient adjective/ɹɪˈzɪl.jənt/Returning quickly to original shape after force is applied; elastic. (of objects or substances)
reactive adjective/ɹiːˈæktɪv/That reacts or responds to a stimulus.
repetitive adjective/ɹɪˈpɛtɪtɪv/Happening many times in a similar way; containing repetition; repeating.
crunch verb/kɹʌnt͡ʃ/To crush something, especially food, with a noisy crackling sound.
heartbeat noun/ˈhɑɹtˌbit/One pulsation of the heart; especially an irregular one, hence the emotion which causes it.
impulse noun/ˈɪmpʌls/A thrust; a push; a sudden force that impels.
omega noun/oʊˈmeɪ.ɡə/The twenty-fourth letter of the Classical and the Modern Greek alphabet, and the twenty-eighth letter of the Old and the Ancient Greek alphabet, i.e. the last…
doom noun/duːm/Destiny, especially terrible.
hormone noun/ˈhoɹmoʊn/Any substance produced by one tissue and conveyed by the bloodstream to another to effect physiological activity.
reset verb/ɹiːˈsɛt/To set back to the initial state.

Pronunciation to watch

  • Long words — get the stress right: prioritize /pɹaɪˈɒɹ.ə.taɪz/, repetitive /ɹɪˈpɛtɪtɪv/

How to practise with this video

  1. Listen to the whole video once without speaking and note the words you do not know.
  2. Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
  3. Record yourself and compare with the original, paying attention to words like distress, cortisol, flavonoid.

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 →