シャドーイング練習: 5 Ways to Diffuse Your anger - 動画で英語スピーキングを学ぶ

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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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このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「5 Ways to Diffuse Your anger」を教材にしています。繰り返し出てくる語は次のとおりです：anger, statement, technique, response, cycle。この動画には、シャドーイング用の文が73文、単語が991語あります。音声の長さは6:09です。話す速さは1分あたり約161語で、日常会話に近い自然なペースです。単語の84%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
anger 名詞	/ˈæŋɡə/	怒り, 忿怒
technique 名詞	/tɛkˈniːk/	技術
trigger 名詞	/ˈtɹɪɡɚ/	引き金, 鉷
rage 名詞	/ɹeɪd͡ʒ/	激怒
tone 名詞	/ˈtəʊn/	トーン
topic 名詞	/ˈtɑpɪk/	話題, テーマ
automatic 形容詞	/ˌɔː.təˈmæt.ɪk/	自動の, 自動的な
observe 動詞	/əbˈzɜːv/	守る, 従う
symptom 名詞	/ˈsɪm(p)təm/	症状, 症候
argue 動詞	/ˈɑɹ.ɡju/	議論する, 論ずる
muscle 名詞	/ˈmʌs.əl/	筋肉, 筋
helpful 形容詞	/ˈhɛlp.fl̩/	役に立つ, 有用
participate 動詞	/pɑːˈtɪs.ɪ.peɪt/	参加する
reduction 名詞	/ɹɪˈdʌk.ʃən/	還元
interaction 名詞	/ˌɪn.təˈɹæk.ʃən/	相互作用

動画に出てくる句動詞

単語	意味
go down 動詞	降りる, 降下する
shut down 動詞	シャットダウン

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

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?

注意したい発音

話し手はyou're, I'm, don'tなど、短縮形や弱形を22回使っています。聞こえたとおりの短い形で発音しましょう。

「sh」と「zh」の音: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
長い単語（アクセントの位置に注意）: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, repeatedly /ɹɪˈpiːtɪdli/, rational /ˈɹæʃ(ə)nəl/, hurtful /ˈhɜɹtfʊl/
/v/ — /b/ にならないように、上の歯を下唇に当てる: observe /əbˈzɜːv/, behavioral /bɪˈheɪvjəɹəl/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, diversion /dɪˈvɝ.ʒən/, impulsive /ɪmˈpʌlsɪv/
/f/ — 「フ」ではなく、上の歯と下唇で出す: helpful /ˈhɛlp.fl̩/, craft /ˈkɹæft/, affirm /əˈfɝm/, diffuse /dɪˈfjuz/, affirmation /æfɝˈmeɪʃn/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。anger, technique, triggerなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: 5 Ways to Diffuse Your anger - 動画で英語スピーキングを学ぶ

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