Pratica di Shadowing: How to stop overthinking - Impara a parlare inglese con i video
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overthinking and anxious thoughts can literally ruin your life i used to be a huge overthinker i used to think
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that this is going to happen this person thinks this about me all these thoughts would go through my head
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and i would actually manifest those situations even though they were never meant to happen
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or i would manifest a person being angry at me even though
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that was never the the case in the first place
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because in my head i had already made that situation up
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when it was never going to happen overthinking can even lead
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to such serious consequences i learned how to stop overthinking how to trust life
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and i'm going to show you guys how you can do
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the same thing in this video hi guys my name is this
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and welcome back to my channel first thing i need you to realize is no one knows you.
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Different versions of you exist in everyone's head.
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See, someone can look at my videos and think, wow, that girl saved my life.
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She's amazing.
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Another person can look at me and think, I hate her.
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She ruined me.
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I completely feel so lost because of her.
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Why?
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Because they had a different perception of me when they were listening to me.
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I'm the same person
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but people have different experiences with me it's the same way
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with other people like for example imagine your mother right
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if i ask you right now oh how is your mother
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you will give me an answer oh she's like this is whatever right
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but then i ask your sibling how is your mother maybe they had a completely different experience with her
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and they have a completely different perception of her
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but then who is your mother who is she you don't know i don't know
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and your sibling doesn't know maybe your mother doesn't even know
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who she is herself that's why i think it's very foolish to think of like oh why did they do
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that i would have never expected them to do
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that oh why didn't that job hire me i didn't expect
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that you didn't know them you didn't know
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that person you had a perception of them in your head
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but that perception is not them that's your experience with
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that person that is not that person that is not
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that interviewer that job interviewer
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that wanted to hire you maybe thought oh i thought they liked me
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but they in their head had completely different experience with you start to understand
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that nobody knows you and you don't know anyone we only have perceptions of other people
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so in that way you won't overthink situations you can accept
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that hey listen even though i might have thought i did a great job
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that other person didn't have a great experience with me and that's okay.
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First thing is voice your thoughts in the moments.
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So my sister said this to me recently.
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She said Liz the one thing
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that I admire about you the most is the fact
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that whenever you say something or whenever you think something in the moment you voice it.
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You say it.
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Like if something hurt me in the moment I will say it.
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Oh I didn't like that.
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I'm not really like I don't make a scene about it.
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I'm also a very chill person.
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I don't get offended easily but
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if i didn't like something i'll tell you in the moment i didn't like
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that please don't do that this is also how resentment gets created
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and then you become the kind of person you're always angry at like minor things
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because you didn't voice your opinion when you were mistreated you neglected yourself back then
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so now all those emotions will come up for the like
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the minimum thing right i the reason why i always voice my thoughts in the moment
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and what i think is
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because i cannot afford to let my brain be filled with
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unnecessary thoughts i need this to be free not only for my job
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but also just for life
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and to have a peace of mind i want to go
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to bed at night not thinking about these things anymore
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if i tell you in the moment i didn't like that
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and we can resolve it right then
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and there i'm happy i don't go to bed with fights anger
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or resentment because i cannot afford that if you feel triggered by something
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or offended just say that to the person that offended you
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or triggered you like hey this is a trigger for me
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hey this offended me there's nothing wrong in voicing your opinion
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another thing you can also do is journal about it before
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you go to bed like the situation journal write it down whatever but make sure
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that it's out of here onto something else.
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You can even paint, do whatever, create an art piece, something that removes,
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that makes the emotions and the thoughts in your head move.
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Another thing you need to realize is where is that trigger or fear coming from?
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See, overthinking is basically creating situations out of fear, situations that might never happen
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but you are fearful of those situation sometimes people overthink like
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for example a guy didn't text you back fast enough right
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and you start to overthink oh my god he doesn't like
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me oh my god he doesn't want me anymore just now you overthink
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and you create this crazy scene in your head right
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and you start to self-sabotage yourself where is this coming from most likely you have attachment issues.
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Most likely, maybe a parent has left your life in early age and shown you that there was no commitment towards you.
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So now every single partner you have, you're scared that they're going to leave you as well.
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So then you start to overthink.
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And that's where that fear is coming from and that the person not replying to you fast enough, that's triggering you into that fear, into overthinking.
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So when you start overthinking something, even if you have a job, right?
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And that job didn't hire you, why does that trigger you so much?
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Why?
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Where's that coming from?
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Maybe you feel like, oh, they don't see me.
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They're not validating me the way I wish they would validate me.
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This is making me feel less about myself.
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I want to feel worthy.
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these are all triggers like look at the base what is behind the the reason
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that you're overthinking everything other thing is look at facts instead of feelings see
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when we are overthinking we are acting out of feelings right
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we're acting out of triggers we're acting out of fear
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but look at the facts
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that person probably busy that's why he's not answering you right
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now he's not gonna leave you that's a fact um the
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that job they didn't hire you
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because maybe they just found someone better you were just not good enough for
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that position does that mean you're not good enough enough in life
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or you will not get a better opportunity no that's also a fact like
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when those thoughts come up you have to ask yourself okay this thought
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that i have right now that i feel like they're gonna abandon me
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that i feel like i was not worthy because of
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that job didn't hire me is
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that true ask yourself is this what i'm thinking right now this thought is it true
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the other thing was like every single time my therapist actually
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she thought this to me a thought would come up
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that was like negative or bad or whatever or even
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if i saw a negative comment she said liz imagine it
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like like a bubble in your head like a thought coming up like a bubble
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and you're poking it with a needle immediately when it comes
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so imagine i saw a bad comment right
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and it came to my head i start overthinking poke i
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do like poke like it's i'm poking into the needle
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and it really helped me overthinking will not change the situation what if does not exist
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when you can sit there for hours four days overthinking the
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situation thinking oh this might happen this might happen whatever
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but the only thing we have right now is the present moment
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what is happening right now is this nothing else you being
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anxious about what might happen in the future is not real you might create those situations
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because of your fear that's manifesting it
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or you might actually start looking at solutions instead of the
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problem see we have problems every single day right we we
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had bigger problems at this we had smaller problems at this
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but did you you not fix them are you not still here overthinking the situation can only get worse
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if we allow it to get worse we can just see there is a problem
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that arises all of my successful friends they do the same
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thing problem comes we solve it okay how can we solve
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it how what can we do what are the options
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and we look at it you have to especially with
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if you're big overthinking you have to start thinking quickly in
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these situations i've been always in survival mode throughout my childhood So for me, this comes very easily and very naturally.
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I'm very good at solving situations under stress.
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Don't be afraid to ask for help.
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Ask for help when you need help.
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If there's a situation that arises and you feel like, oh my God, I don't know what to do.
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Call someone, ask someone, ask someone else to connect you with someone else to help you.
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Don't be afraid to ask for help.
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You're not weak.
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You're very strong.
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You're reaching out to people and say, hey, listen, I can't handle this on my own you know how much courage
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that takes that is incredibly strong
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and people will help you people will help you i've been helped
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so many times by so many people that i'm so grateful for
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and i could not have been here without those people
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so don't be shy to ask for help thing is
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when you're overthinking calm yourself down either go to sleep i've noticed
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when i start overthinking a lot it's also
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because i either i didn't have good enough sleep
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or i'm just very tired right now so then i start overthinking
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when i go to sleep all those thoughts go away
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because sometimes your body just needs rest
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and that's why it's like overthinking thinking weird thoughts
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because you're just tired thing is with breathing exercises my yoga teacher he actually taught me this like
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when you're breathing we should actually breathe through our stomach so that we relax so when you breathe in,
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your stomach expands and then you breathe out and your stomach goes in again.
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That really relaxes you.
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If you do that a couple of times, your body will relax.
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Another thing is yoga and meditation.
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Yoga helps immensely with overthinking and calming your body down.
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When I consistently do yoga, I'm so, so relaxed.
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Like it calms your whole nervous system down.
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And meditation, the same thing.
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Just sitting there even for five minutes, closing your eyes and just realizing that you're right now in the moment
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that you're present and this is what we have right now will calm you down immensely.
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Go ask for a walk in nature.
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Go watch the sunset.
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Go to the beach go play with your pet anything
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that can relax you in the moment will help you immensely
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with overthinking another thing is life works itself out for you
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see i used to be ever since i was young such a big overthinker
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because i wanted to control life
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and i wanted i wanted to control how everything went i knew what i wanted
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and i was going to get what i wanted
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but what did i not anticipate was all the things
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that i first had to go through to get where i want
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I didn't plan those things
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but see life did life needed to teach me lessons life also humbled me in a big way
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so that now
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that I am at this stage where I have everything I still have humility I don't look down on people
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and I don't think that I'm better than anyone so that's also
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when I realized all those years overthinking the situation all those years thinking that this is how it should have happened.
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No. When I look back at my life, it happened exactly the way it was meant to happen.
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Exactly the way.
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And I would have never predicted this way for myself, but this was the way I needed it to come to this point.
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So it's the same way for you.
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You might think, why are those things happening right now?
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That's not what I want.
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This is what I want.
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It will never get better blah blah it will but the lessons
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that you're learning right now are crucial for you you need those lessons you need those lessons
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and you will only realize that when you come to a stage
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that you get what you want and then you will look back
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and be like you know what i'm grateful for those lessons i'm grateful i went through what i went through
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because i would not be the person that I am today.
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The thing I need you to realize is it was not meant for you.
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Stop overthinking why does this not work?
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Why did that person leave my life?
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Why did I not get this job?
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It was not meant for you.
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You were not supposed to have that thing
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and you were maybe you were meant to have something much greater
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but because you cannot let go of why did I not get this thing
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that other thing that was meant for you cannot come in.
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The way I see life is God is always protecting me
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and whatever is removed from my life or whatever opportunity I didn't get is because God is giving me something bigger.
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This is my mentality and 100% I believe this.
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Every single time my theory has been proven right because God has not failed me.
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God has my back and I believe this.
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Sometimes when people leave sometimes when you don't get
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that job it's not meant for you and have peace with
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that you need to start accepting
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that people will not like you some people will not like
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you some people will dislike you for no reason some people will not give you that job
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because they don't like you people will discriminate you people will
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be racist to you people will not accept you as you are
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but that does not have to define you you don't have to take their perception of you as your reality
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you are not what they're telling you you are not their version of you start having peace with the fact
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that not every job is gonna like you not every brand whatever is gonna like you
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because you don't fit their standards they they want to be with someone else
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and that is also okay the more you start accepting
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that people will reject you because that's just humans that's human nature not everyone will like us,
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the more easier life becomes.
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And the more you start thinking, no, it should be like this.
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Oh no, I should have this.
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You're thinking in lack.
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Why are you thinking in lack?
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Do you think because that person walked out of your life, God will not provide you with someone else?
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Do you think because you didn't get that job, God will not provide you with a better job do we as humans think
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so small minded why do we think of god as someone
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so small people are building huge things spaceships uh like even
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an airplane how do you even build an airplane i don't
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know how do you build buildings that's that's like insane skyscrapers
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you think people are capable of doing the craziest stuff
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but god will not fix your life understand
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that you're not your failure you know like okay what it didn't work out okay
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and you tried that business didn't work out okay
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and you were married before for years on end it didn't work out okay
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and you think you can't do
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that again you think you can't get better again why do you guys think
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so small start thinking bigger for yourself you think you were created and put on this earth to just suffer?
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No, I don't believe that.
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I think we were put on this earth to have the best life possible.
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And I think God is backing us like crazy.
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But you guys never ask.
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You guys don't even ask other people.
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You guys don't even ask God.
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You guys don't ask anyone.
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And then you're like, oh, why is my life so hard?
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Ask.
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Ask for the biggest things.
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These people are not special.
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the money
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and stuff all these things are not special those things come
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to those who believe in themselves those things come to those who believe in god
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and believe that god is backing them those are the ones
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that get it
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because they're like yeah life is going to be great for me yeah it should be great
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because i'm alive that should be your mentality my life should be great
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because i am alive
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so let go of trying to be perfect you're trying to
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be perfect trying to this perfect is not you might create something
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and you think that's perfect in your eyes someone will comment on it
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and say that's the worst thing i've ever seen in my life once you start understanding
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that you'll never be perfect
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because every single person has a different perception of what perfect
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is that's why you can fully let go of trying to impress or trying to be perfect
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if you're waiting to be perfect you'll never get it done because you won't even start because nothing is perfect.
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You do it and do it wrong.
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Do it badly.
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Let people even laugh at you.
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But at least make sure that whatever you're doing, you're standing behind it, that you love it.
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That's the most important thing.
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If you, whatever you do, you would buy it yourself or you would watch your videos yourself or you think that whatever you're doing is interesting,
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that's when it will sell because you believe in your own product.
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another thing is you are not their opinion see maybe your
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parents have told you you're not good enough maybe your teacher
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maybe i don't know who told you you're not good enough
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your crazy ex um your friends whoever made you feel like
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you're not good enough you're not their opinion you are not their opinion you don't take
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that reality for yourself you have to reaffirm to yourself i am the greatest i am
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so good i'm amazing i'm mesmerizing i will get everything i
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want you know i grew up in a situation where everything was
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so bad like i looked around me everyone was suffering everyone was getting abused
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and i was like shit
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but in my head i was like oh i'm gonna make
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it i'm gonna make it i'm gonna make it i would even listen to motivational videos
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of that will tell
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that would tell me i'm gonna make it every single day i would go to my shitty job
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that i hated
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so much i would go there like at 5 a.m i would walk there um i'll go there
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and i would listen to these people screaming these men screaming
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at me you're gonna make it you're gonna be amazing this night i would constantly listen to it
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and reaffirm it to myself because when you have no hope anymore reaffirming to yourself
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that everything is going to be okay is actually what makes you feel sane in an insane situation last
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but not least social media is making everyone crazy see listen social media made it
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so easy for everyone to compare our lives
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and then you start to overthink your life
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because you think oh my god they're at this age doing this already
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and you can see it
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and then you're like oh my god i'm too late i can't do it i will not find love
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because i'm not old
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or whatever stop stop whatever people are portraying on social media i know many people
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that have this social media platform that are so unhappy in real life
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but on their old social media they look
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so happy whatever they have everything and in real life it's just not the case
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stop comparing yourself to other people and whatever those people are going through
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or what they have you can never take
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that away from them that's for them and what you have right now
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that is for you the only way you make yourself grow
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is by putting gratitude into your life by being grateful for what you have that's how everything will expand more
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and more but you just comparing yourself to other people
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and thinking and lack
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or being jealous of what they have will never get you
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what you want grass is always greener on the other sides until we realize
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that the only grass that matters is our own
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if it's hard for you just do not follow these people do not look at these apps
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That you constantly see people having better things than you.
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Then walk away from it.
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And literally protect your own peace of mind.
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And otherwise just realize that whatever is meant for you will happen anyways.
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And what is meant for them will also happen.
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Have peace with yourself and have peace with life.
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Hope you guys enjoyed this video.
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I hope you guys learned something.
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And yeah, I love you guys so much.
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I appreciate you guys so much.
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And I'm really grateful for you.
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thank you so much for watching i love you guys bye
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B1 si basa sul video “How to stop overthinking”. Le parole che ritornano più spesso: overthinking, situation, whatever. Questo video contiene 337 frasi e 3750 parole da ripetere con lo shadowing. Il parlato dura 21:01. Chi parla ha un ritmo naturale di circa 178 parole al minuto, vicino a una conversazione quotidiana. Il 88% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è facile da seguire.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| trigger sostantivo | /ˈtɹɪɡɚ/ | grilletto |
| perception sostantivo | /pɚˈsɛpʃ(ə)n/ | percezione |
| breathe verbo | /bɹiːð/ | respirare |
| offend verbo | /əˈfɛnd/ | offendere |
| poke verbo | /poʊk/ | ficcare, pungolare |
| yoga sostantivo | /ˈjoʊ.ɡə/ | yoga |
| reaffirm verbo | /ɹiːəˈfɜːm/ | riaffermare |
| manifest sostantivo | /ˈmæn.ɪ.fɛst/ | manifesto |
| validate verbo | /ˈvæl.ɪ.deɪt/ | validare |
| interviewer sostantivo | /ˈɪntɚvjuɚ/ | intervistatore, intervistatrice |
| sibling sostantivo | /ˈsɪb.lɪŋ/ | fratello, sorella |
| mentality sostantivo | /mɛnˈtæləti/ | mentalità |
| airplane sostantivo | /ˈɛɹˌpleɪ̯n/ | aereo, aeroplano |
| arise verbo | /əˈɹaɪz/ | sorgere, apparire |
| needle sostantivo | /ˈniː.dəl/ | ago |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| go through verbo | attraversare |
| come up verbo | venire fuori, emergere |
| go away verbo | partire, andarsene |
| look down on verbo | guardare in basso |
| stand behind verbo | mettere la faccia |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- Different versions of you exist in everyone's head.
- I'm also a very chill person.
- Why did that person leave my life?
- Why did I not get this job?
- Why are you thinking in lack?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Frasi condizionali if + frase, will/would + verbo — una condizione e il suo risultato | if i didn't like something i'll tell · if you're waiting to be perfect you'll never · If you, whatever you do, you would buy |
| “Used to” used to + verbo — un’abitudine o uno stato passato che non è più vero | used to be |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | were never meant · were mistreated · be filled |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | has left · i've been · i've been helped |
Pronuncia a cui fare attenzione
Chi parla usa 136 contrazioni e forme ridotte, come you're, don't, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, worthy /ˈwɝ.ði/, therapist /ˈθɛɹəpɪst/
- I suoni “sh” e “zh”: perception /pɚˈsɛpʃ(ə)n/, meditation /mɛdɪˈteɪʃn̩/, anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, sabotage /ˈsæb.əˌtɑʒ/
- Parole lunghe — attenzione all’accento: mentality /mɛnˈtæləti/, discriminate /dɪˈskɹɪm.əˌneɪt/, humility /hjuːˈmɪlɪti/, anticipate /ænˈtɪs.ɪ.peɪt/, unnecessary /ʌnˈnɛs.əˌsɛɹ.i/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come trigger, perception, breathe.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.