शैडोइंग अभ्यास: When does our technology use become an addiction? - वीडियो के साथ अंग्रेजी बोलना सीखें

When it comes to tech, which has infiltrated, you know, all of our lives, every part of life,

every waking moment, I think people are confused on this.

Like, when does a daily habit, a thing that we've been doing and think that we need to do, cross over into addiction?

Addiction is a spectrum disorder, right?

You can have mild, moderate, or severe addiction, depending upon the severity of the symptoms, how many symptoms there are.

But there can also be this pre-addicted state that you might think of as risky use or even a bad habit.

When I use the term addiction, I'm really saying this has crossed the threshold from being something

that we would consider a bad habit into something that we would really consider a mental illness.

again, characterized by these four C's, out of control use, craving,

compulsive use, meaning that I initiate use even against my desire and intention not to use,

and then especially consequences, plus tolerance, you know, which we've talked about, needing more potent forms over time to get the same effect, and also withdrawal.

When I try to stop, I experience this physiologic response that then pulls me back into it.

You explain that pleasure and pain work like the balance of a seesaw.

How does that impact addiction?

Explain that to our audience here.

Yeah.

So I use this extended metaphor of a balance to communicate to my patients,

my medical students, what's happening in the brain as we go from sort of healthy adaptive use of a substance

or behavior to unhealthy maladaptive addictive use.

So if you imagine that in your reward pathway, there's something like a teeter-totter that represents how we process pleasure and pain when it tilts one way,

we experience pleasure.

When it tilts another, we experience pain.

But there are certain rules governing this balance.

And the first and most important rule is that the balance wants to remain level, which is what neuroscientists call homeostasis,

sometimes referred to as set point.

You refer to it in your wonderful book, Enough.

Enough point?

As the enough point.

It's the set point.

That was Dr. Anya's word.

Right, yeah.

It's homeostasis.

And our brains will work very hard to return to a level balance or homeostasis with any deviation from neutrality.

So, for example, when we do something that's pleasurable, uniquely for our brain, that releases dopamine, the balance tilts toward the side of pleasure.

But no sooner has that happened that our brain will respond by down-regulating dopamine transmission, not just to baseline, but below baseline.

So you need more, more, more.

Right.

When we experience pleasurable activities like eating, exercising, or socializing, it triggers our brain to produce the feel-good chemical called dopamine.

The cycle of addiction begins when addictive substances and behaviors cause massive dopamine surges,

which causes our brains to both produce less dopamine and at the same time absorb it less efficiently.

This creates a dopamine deficit, which causes us to crave more and more of the substance or the behavior just to feel normal.

And I like to imagine

that process of neuroadaptation as these little gremlins hopping on the pain side of the balance to bring it level again.

But the gremlins like it on the balance, so they don't get off as soon as we're level.

They stay on until we're tilted an equal and opposite amount to the side of pain.

That is the come down.

That's the craving, the hangover, the moment of wanting one more potato chip.

Yeah.

Or one more joint.

Let's be standing in front of the pantry just grazing, looking for what is the thing I can do to curb this anxiety that I'm feeling.

Right, right.

And remember, our brain wants to get back to homeostasis.

So the fastest way to do that is to have another potato chip.

The problem is if we continue to consume our drug of choice over days to weeks to months to years, those gremlins start to multiply.

And pretty soon we have enough gremlins on the pain side of the balance to fill this whole room.

And now we've entered into addicted brain.

We are in a chronic dopamine deficit state.

Now we need to use more of our drug in more potent forms, not to get high, but just to level the balance and feel normal.

And that is what is happening to your children when you try to take away the phones.

That's what's happening to you when you can't get yourself, and you can't stop scrolling.

That's exactly right.

You're just scrolling, scrolling, scrolling.

Yes.

Okay.

80% of people coping with an addiction to online shopping are women.

Listen to Safat's story.

I have a shopping addiction, and over the past three years, I've racked up over $30,000 in credit card debt.

99% of it is shopping.

I have said no to going out to dinner with friends, bought the cheapest thing at the grocery store just so I could buy that one thing, whatever it was in the moment.

It's really shameful because I'm in my mid-30s.

I have a good job, and yet I'm struggling to pay rent because I keep spending more than I can afford.

I was also scared to come on here and say this because it feels like I failed.

Oh.

Yeah.

Oh, wow.

Okay.

Yeah.

Safat joins us from Brooklyn.

Hi, Oprah.

What do you think is at the root of your shopping addiction?

I was really interested to read about it because I go online and I...

It's a dangerous thing, let me just tell you.

It's a dangerous thing.

And you get a little...

I guess I'm getting a little dopamine hit.

Add to cart. So exciting.

Add to cart again.

Before you know it, I have three blouses for $24.99.

And none of which you need, probably.

None of which I need.

I didn't need that little crop top.

So I have $24.99.

Then I'm like, what else can I get?

So does it feel like that?

Is that what it feels like for you?

You just get a little hit or?

Yes, it absolutely does feel like that.

For me, the root of my addiction stems from, I think childhood, I've talked about this with my therapist

and my family moved to America when I was six years old and we moved to a upper middle class white neighborhood.

100

And I noticed all the kids would get gifts, Christmas gifts, birthday gifts.

101

And I was getting like hand-me-downs and, you know, sharing a room with my siblings.

102

And so I think what I told myself in those moments is when you're older, you're going to be able to have these things you're going to be able to fit in.

103

So now that I have a job,

104

what I'm realizing that I do on a regular basis is I buy these things almost to satisfy my inner child,

105

to tell myself, okay, you've made it, right?

106

And so that's become my coping mechanism.

107

And additionally, I feel unfulfilled in many aspects of my life.

108

And I think instead of sitting with the discomfort of the sadness or disgust or whatever I feel in myself,

109

I resort to let me find something to buy

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because that's what I trained myself from a young age is what would make me happy.

111

So I continue to do it.

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I get a little boost of dopamine.

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And then what I really feel is shame and guilt for doing it because I've accrued so much debt.

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Yeah.

115

I heard you've racked up over $30,000 in credit card debt that you can't afford to pay.

116

Yes, correct.

117

So you feel good in the moment where you're ordering it?

118

Do you feel good when you're adding to cart and then when it arrives, you're ashamed?

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Yes.

120

Yeah.

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So as soon as I buy it, instead of feeling happy, I feel immense amount of shame and guilt.

122

And then when it arrives, I'm excited to open the box.

123

And I've also been for years now hiding my packages from my partner.

124

Not that he absolutely has no problem with it.

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He's encouraging of me doing the best for me to get over the addiction.

126

But I think internally, I feel so much guilt that I will hide the packages.

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I will lie about it.

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So I'll open it and then I'll feel guilt and shame again, and then instead of dealing with it, I'll go and purchase something else.

129

Dr. Limpke, what do you want to say?

130

Gosh, so much here.

131

Okay, so you started talking about some early childhood experiences that you think contribute, and I think that's important to reflect on that.

132

But I think there's a danger of spending too much time looking for the root cause of addiction

133

when there doesn't actually need to be an underlying reason other

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than we're living in an addictogenic world where shopping has become drugified.

135

The medium of being online itself constantly sends us triggers to buy.

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That's the whole business model of...

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You can't read an article without...

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What we're all trying to do now is filter out all the ads as you're trying to communicate with anything.

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Yes.

140

Yes.

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And we get a little hit of dopamine, not just when we're shopping,

142

but just getting a reminder that we might be able to go shopping

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or that there might be something available

144

that actually also stimulates the brain's reward pathway and then sets up

145

that state of craving that makes us want to go shopping.

146

And the reason this is so important is because, yes, it's good to talk about your childhood and some early underlying,

147

you know, issues that might be contributing to it.

148

But you could talk about that all day and it's not going to get at the root of the problem

149

if you're still exposing your brain to this very addictive medium that's constantly triggering your brain,

150

releasing dopamine, and then leading you down this road, which is why self-binding strategies are so important.

151

Self-binding is where we create literal and metacognitive barriers between ourselves

152

and our drug of choice so we can press the pause button between desire and consumption.

153

So what does she need to do?

154

So what you need to do is you need to delete any shopping apps that you have, right?

155

You need to possibly get rid of any online pay vehicles.

156

Anything that makes it easy and frictionless for you to buy something is definitely something that you should eliminate.

157

You know, online shopping or shopping addiction is a huge and growing problem, especially as you commented, Oprah, among women.

158

so these self-finding strategies are really key

159

if you really want to take it to the extreme you will get rid of all of your credit cards

160

and you will only carry cash and you will only buy in cash

161

and not online and this seems extreme but what my patients discover is

162

that it's actually so much easier than expecting that you can constantly stimulate your brain and then resist the pull

163

that's created by all of these stimuli that are inviting us to consume.

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इस पाठ के बारे में

इस वीडियो में, हम समझेंगे कि जब तकनीक का उपयोग आदत से ऊपर उठकर लत में बदल जाता है, तो इसके संकेत क्या होते हैं। यह चर्चा हमें यह सोचने पर मजबूर करेगी कि कैसे हमारे दैनिक जीवन में तकनीक का स्थान है और कब यह हमारे लिए हानिकारक हो सकता है। हम इस विषय में कुछ महत्वपूर्ण शब्दावली और वाक्यांशों का भी अभ्यास करेंगे जो हमारी अंग्रेजी बोलने की क्षमता को बढ़ाने में मदद करेंगे।

मुख्य शब्दावली और वाक्यांश

लत (Addiction) - जब किसी चीज़ का उपयोग हमारी इच्छाओं के खिलाफ़ होने लगे।
डोपामाइन (Dopamine) - मस्तिष्क में खुशी का अनुभव कराने वाला रसायन।
अधिक प्रयोग (Compulsive Use) - बिना इच्छा के भी किसी चीज़ का उपयोग करना।
निष्कर्ष (Consequences) - उपयोग के बाद के प्रतिकूल परिणाम।
सेट पॉइंट (Set Point) - मस्तिष्क की संतुलन की स्थिति।
आवश्यकता (Craving) - किसी चीज़ की तीव्र इच्छा।
शारीरिक प्रतिक्रिया (Physiological Response) - शरीर की प्रतिक्रिया जो उपयोग को रोकने पर होती है।

अभ्यास के सुझाव

जब आप इस वीडियो की चर्चा सुनें, तो ध्यान दें कि बोलने की गति और लहजा क्या है। अंग्रेजी उच्चारण में सुधार करने के लिए आप "shadow speak" का अभ्यास कर सकते हैं। इसे करने के लिए, पहले वीडियो को ध्यान से सुनें और फिर बोलने वाले के साथ साथ बोलने की कोशिश करें। इससे आपकी अंग्रेजी शैडोइंग कौशल में सुधार होगा।

आप जितनी बार वीडियो को सुनेंगे और उसके साथ बोलेंगे, उतनी ही बार आपकी शब्दावली मजबूत होगी और आप विभिन्न भावनाओं को व्यक्त करने में अधिक आत्मविश्वास महसूस करेंगे। "Shadowspeak" तकनीक का उपयोग करते समय, कोशिश करें कि आप न केवल शब्दों को दोहराएं, बल्कि उन भावनाओं और लहजों को भी पकड़ें जो बोलने वाले ने व्यक्त की हैं। इससे आप बोलने में और भी कुशल हो जाएंगे।

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	has infiltrated · has crossed · we've talked
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	tech, which has · level, which is · road, which is

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।

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इस पाठ के बारे में

मुख्य शब्दावली और वाक्यांश

अभ्यास के सुझाव

इस वीडियो का व्याकरण

शैडोइंग तकनीक क्या है?