शैडोइंग अभ्यास: Kendall Jenner Breaks Down How Anxiety Affects Her Plans | Open Minded | Session 4 | Vogue - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
136 वाक्य
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If I have something coming up that's bringing me out of my comfort zone, from that day on I will think about that
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and like harp on it and let it eat me alive until the day it happens.
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Because it can consume me to the point where I'm not focusing on like what's happening to me
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that day or in that moment.
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I'm just worried about like what's going to happen in the future.
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So that's really stressful.
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I know that I live a very fortunate lifestyle.
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I know that I might not have some of the daily struggles that some people might have.
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I have a really great family.
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I have a wonderful job.
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I'm stable financially.
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I'm very blessed and fortunate.
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It doesn't mean that I don't have crippling anxiety.
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A lot of my anticipatory anxiety is like honing in
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or focusing almost too much on one thing
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that might bring me out of my comfort zone
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and just like not being able to get it out of my head until it actually happens.
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I for example really really don't like public speaking like it makes me really nervous
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and uncomfortable but then there's moments in my life you know as a public figure
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that I do have to kind of be in that position.
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just so many eyeballs looking at you at one time.
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I've messed up before too.
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And it does, and you know, people still bring it up to this day.
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Like, it's just so embarrassing, you know what I mean?
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You're just like, oh my God, like how could I have messed up that bad?
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It still is never gonna be like something that I'm super stoked on.
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It will always make me nervous.
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Anticipatory anxiety is when you are feeling anxious about something that hasn't happened yet and may never happen.
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So you're anticipating that something catastrophic or disastrous is going to happen.
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Oh my God, that's me.
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Literally me.
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How does it happen for you?
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It's like all I think about.
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I mean, I'm like doomsday.
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I literally start to think about the worst possible thing that could happen.
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The thing about anticipatory anxiety is people feel like it protects me to feel like I know what's going to happen
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And eventually something bad will happen because it just does in life
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But really what it is it's kind of a hyper vigilance It's always being worried
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that the other shoe is going to drop right
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and it's always a negative view of the future It's never like anticipating something good right notice
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that right right and so it comes out in all kinds of contexts it comes out in work, like if someone has a presentation at work,
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they come up with all these ways that it's going to go badly.
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Or they're in a relationship and their boyfriend or girlfriend comes home and they're kind of distant and they immediately go to, this person's going to break up with me.
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As opposed to, maybe that person just had a bad day at work.
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But they construct these stories in their minds about what it means.
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So they add meaning to something that isn't actually there.
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I feel like my version of anticipatory anxiety might not be the worst, it might not be that bad.
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But how bad can it get?
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When do you know that someone might need help or it might get to a point that it's crippling?
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Some anticipatory anxiety is healthy.
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So you're going into a new experience, like you're taking a test or you're going into an interview.
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You want to have that adrenaline going.
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You want to be focused and on your game.
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But where it starts to be problematic is when it cripples you, when it interferes with your functioning.
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So some people will say, I can't go to a party because I'm so worried
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or I can't go interview for that job or I can't go on that date because I get too anxious.
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So it's really interfering with your day to day functioning.
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When you've experienced anticipatory anxiety, how do you know that you're having it?
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Do you feel it in your body?
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What happens for you?
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For example, I don't like public speaking very much.
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The moment that I, you know, schedule it and I know it's happening, to the moment it actually happens, like, I will think about it constantly and it'll just, like, eat me alive.
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Like, I won't be able to forget about it.
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And the day I'm getting ready to go, I just have, like, so much anxiety.
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Like, it feels like my blood is, like, boiling and I'm just, like, about, I'm, like, shaking.
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I, like, my mouth is dry, like.
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It can feel like a panic attack sometimes.
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Definitely.
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And then if someone has a panic attack, what happens is they worry they're gonna have another.
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So they end up feeling like, I'm so worried that I'm gonna have another panic attack
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that they end up having a panic attack about the fact
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that they might have another panic attack right and that's what's
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so insidious about anxiety right I think another thing
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that happens is people are perfectionists and
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if you feel like there's no room for error you're gonna feel really anxious about it
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and and and you think that everyone's gonna notice
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that you made the mistake exactly right so no one really notices
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but you think I think everyone's really examining you that way.
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So a lot of people who are perfectionistic tend to have a lot of anxiety around public appearances.
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Yeah, I'm a big perfectionist.
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Yeah.
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I never want to mess up.
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I want to do everything perfect.
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Right.
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And so I would say to somebody like that in therapy, so what's the worst that can happen if you're up there and you don't do something perfectly?
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I guess if you mess up enough that people notice, they just make fun of you.
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That's the worst that can happen.
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See, I think it shows that you're human.
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We have some audience questions because I really wanted to bring the audience into this.
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How do you prevent letting your mind wander into anticipation anxiety?
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Staying present.
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So if you notice that you're in the future or you're in the past, to really ground yourself.
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And there are a lot of grounding exercises that people can do to stay present.
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And one of them is called the 54321, which is you notice like five things that you can see right now.
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Okay.
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four things that you can hear right now okay three things
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that you can feel right now two things
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that you can um you know smell right now one thing
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that you can um taste there you go you go through the senses exactly exactly
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and it really brings you into the present
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because you have to really notice yeah um all right next
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question does anxiety cause memory loss issues i've never heard
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that question before well that's actually a great question because
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when we're anxious we secrete stress hormones right and
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when you have chronic over secretion of stress hormones it can affect your memory
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and it can affect your brain oh my god not to make you more anxious i had no idea
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and honestly i think that makes so much sense my memory is terrible and my stress levels are so high
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that is so interesting i had no idea wow i've been asking all the professionals
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that i've been and speaking just some advice or tips that, you know, viewers can apply to their lives and take home with them.
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There are so many ways that people can manage their anxiety
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and some things that they can do on their own have to do partly with some grounding exercises.
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So one of them we talked about earlier, the 5-4-3-2-1.
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Another one is you can go to the freezer, grab some ice and put ice in your hands.
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And what that does is when you're spinning, it redirects all of that energy, your senses, to the cold on your hands.
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And you rub the ice between your hands.
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And it takes you right out of where you were because now your whole body is focused on there's something very, very cold in my hands.
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I love that.
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Well, thank you so much.
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My pleasure.
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This has been awesome.
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I appreciate your advice.
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I appreciate all the information.
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I think this is really helpful and I learned stuff today, so that's awesome.
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I appreciate you.
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And thank you so much for talking about this because I think
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that a lot of people can relate to all of the experiences that you have in their own lives.
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Yeah, well, thank you.
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There's been so many situations where I've had to kind of like face fears
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or face situations like that and like honestly like own all that anxiety.
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Like you just have to do it to not only grow as a person, but like become a better person and You know show
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that you care about a situation after this whole series I've really come to the conclusion
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that I want to be more present that I just want to like actually
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Really really try to be as present as I possibly can
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It's an awesome feeling when you hear a professional talking about something that's
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so similar to your situation It's a great way to not feel alone in it all
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So I hope that I think that's the main thing I'd love for people to take away from it Thank you.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह B2 स्तर का स्पीकिंग पाठ वीडियो “Kendall Jenner Breaks Down How Anxiety Affects Her Plans” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: happen, anxiety, notice, anticipatory। इस वीडियो में शैडोइंग के लिए 136 वाक्य और 1615 शब्द हैं। बोला गया हिस्सा 8:44 लंबा है। वक्ता तेज़ बोलता है, लगभग 185 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 87% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली आसान है।
इस वीडियो की मुख्य शब्दावली
वीडियो के 14 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| anxious विशेषण | /ˈæŋkʃəs/ | चिंतित |
| distress संज्ञा | /dɪˈstɹɛs/ | तनाव, दुख |
| hormone संज्ञा | /ˈhoɹmoʊn/ | ग्रंथिरस, न्यासर्ग |
| doomsday संज्ञा | /ˈduːmz.deɪ/ | क़यामत |
| redirect क्रिया | अनुप्रेषित करना | |
| secretion संज्ञा | /sɪˈkriːʃ(ə)n/ | स्राव |
| vigilance संज्ञा | /ˈvɪd͡ʒɪlɪns/ | सतर्कता, सजगता |
| adrenaline संज्ञा | /əˈdɹɛnəlɪn/ | एड्रेनालाईन |
| wander क्रिया | /ˈwɑndɚ/ | भटकना, घूमना |
| viewer संज्ञा | /ˈvju.ɚ/ | दर्शक, ईक्षक |
| boil क्रिया | /bɔɪ(ə)l/ | उबलना |
| consume क्रिया | /kənˈsum/ | उपभुक्त |
| examine क्रिया | /ɪɡˈzæmɪn/ | जाँचना, जाँच करना |
| uncomfortable विशेषण | /ʌnˈkʌm.fɚ.tə.bl̩/ | असहज |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- I'm very blessed and fortunate.
- It doesn't mean that I don't have crippling anxiety.
- I've messed up before too.
- How does it happen for you?
- Do you feel it in your body?
ध्यान देने योग्य उच्चारण
वक्ता 54 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, you're, I've। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: anxious /ˈæŋkʃəs/, perfectionist /pɚˈfɛk.ʃənɪst/, secretion /sɪˈkriːʃ(ə)n/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
- लंबे शब्द — बलाघात सही रखें: anticipatory /ænˌtɪsəpəˈtɔri/, perfectionist /pɚˈfɛk.ʃənɪst/, anticipate /ænˈtɪs.ɪ.peɪt/, insidious /ɪnˈsɪdi.əs/, adrenaline /əˈdɹɛnəlɪn/
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: vigilance /ˈvɪd͡ʒɪlɪns/, wander /ˈwɑndɚ/, viewer /ˈvju.ɚ/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: doomsday /ˈduːmz.deɪ/, freezer /ˈfɹizɚ/, disastrous /dɪˈzæs.tɹəs/, oppose /əˈpoʊz/, examine /ɪɡˈzæmɪn/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: stoke /stəʊk/, stressful /ˈstɹɛsfəl/
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 anxious, distress, hormone 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।