シャドーイング練習: Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED - YouTubeで英語スピーキングを学ぶ
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So today what I want to do is talk to you about the most important conversations you have each day.
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So today what I want to do is talk to you about the most important conversations you have each day.
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The conversations you have with yourselves.
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My name is Ethan Cross.
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I'm the director of the Emotion and Self Control Lab at the University of Michigan.
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And for the past 25 years I've been studying how people can manage their emotions.
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And one of the things that I've learned during that time,
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See I'm managing my emotions right now.
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One of the things that I've learned during that time is
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that a key to managing one's emotions effectively involves understanding how to harness this mysterious force called the voices inside our head.
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Now, I realize some of you may be asking yourself right now,
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what is a purported serious scientist doing talking about a squishy topic like the voices inside our head?
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But I want to point out the elephant in the room that,
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you know, if you've just asked yourself that question,
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you are talking to yourself.
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And that's totally okay because the vast majority of us have a voice inside our head.
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Here's a scientific fact that I absolutely love.
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We spend between one half and one third of our waking hours not focused on the present.
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Between one half and one third of the time,
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our minds, they are drifting away.
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We are thinking about other things.
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Some of you are doing that right now.
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Please stop.
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Once we find ourselves drifting away,
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one of the things that we're doing is talking to ourselves and listening to what we say.
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Now, when scientists like myself use the term inner voice,
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what we're talking about is our ability to silently use language to reflect on our lives.
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And it turns out this is one of your superpowers
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because your inner voice lets you keep information active in your head for short periods of time,
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like when you go to the grocery store.
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And if you're like me,
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15 seconds into the expedition,
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you forget what you're supposed to buy.
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You repeat that list in your head.
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Apples, cheese, Pepto-Bismol, TMI.
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We also use our inner voice to simulate and plan,
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like when we silently rehearse what we're going to say before an important presentation or an interview.
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And of course, we use our inner voice to control and motivate ourselves,
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as I did just before I came on stage.
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It's right around the corner over there.
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I silently said to myself,
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come on, man, you've got this.
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Deep breath.
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45 minutes and you are done.
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And of course, all of you just said to yourself,
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this guy thinks he's talking for 45 minutes.
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He's nuts.
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Finally, perhaps most magically, we use our inner voice to make sense of this messy world that we often live in.
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When we experience challenges, we turn our attention inward,
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we try to work through them.
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And our inner voice helps us create those stories that shape our sense of self,
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stories that really craft our identity.
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So your inner voice, this is a remarkable tool.
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The problem is it is a tool that often jams up on us when we need it most.
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We don't come up with clear solutions to our problems.
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We get stuck in negative thought loops instead.
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We worry.
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We ruminate.
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We experience what I call the dark side of our inner voice, chatter.
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How do you know if you're experiencing chatter?
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If you ever find yourself trying to work through a problem
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but not making any progress or if you find yourself berating yourself incessantly.
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I'm an idiot.
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Such an idiot.
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Those are two telltale signs.
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Now, if this description of chatter resonates with any of you here,
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I'm sure it does not.
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But if it does, my response to you is,
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welcome to the human condition, my friends.
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Chatter is a feature of it.
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We all have the capacity to experience it at times.
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It also happens to be one of the big problems we face as a species.
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And I say this because if you look at what chatter does to us,
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it sinks us in three domains of life that I would argue everyone here cares a great deal about.
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One thing that chatter does,
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it makes it really hard for us to think and perform.
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If you've ever had the experience of sitting down to read a few pages in a book and under oath,
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you would swear to a judge that you have read the words on the screen or page,
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but you get to the end of the section,
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the chapter, and you don't remember a damn thing that you've read,
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you've experienced one way that chatter undermines us.
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It consumes our attention, leaving very little left over to do the things that we often want and need to do.
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Chatter also creates friction in our relationships with other people,
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because when we experience chatter,
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we're often highly motivated to share its glory with those around us.
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What I mean by that is we often want to talk about our chatter.
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So we find someone to talk to,
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and then we keep on talking over and over again.
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This can have a really sad consequence of pushing away people who genuinely care about us
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because there's only so much that they can endure before we start to bring them down.
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Then there's our health.
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So chatter helps explain how stress gets under our skin to impact our physical health
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because what it does is it prolongs our stress response.
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And that creates a wear and tear in our body that is physically damaging,
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predicts things like problems of cardiovascular disease,
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inflammation, even certain forms of cancer.
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And when people hear about these findings,
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the question they often ask me is,
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how can I silence this inner voice?
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Just shut it up.
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And I don't think this is the best question to be asking because your inner voice is a remarkable tool.
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We don't want to get rid of that tool.
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What we want to figure out is how to harness it.
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And this is where the really,
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really good news comes into play.
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This is precisely the question that scientists like myself have been trying to answer for a few decades now.
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And we have learned a lot about the science-based tools that exist to do precisely this.
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Now, there are many, many tools out there.
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I'm not going to tell you about each one because then we would go for 45 minutes.
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But I do want to share with you three of my favorites.
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And we're going to start with language.
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Right before Malala Yousafzai became the youngest person to ever win
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the Nobel Peace Prize for advocating for the rights of young girls to receive an education,
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she was invited onto The Daily Show with Jon Stewart to talk about her experience.
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At one point during the interview,
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she begins to explain what went through her head when she first discovered that the Taliban were plotting to kill her.
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I want to present to you a quote right here of how she starts to talk about this experience.
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I used to think that the Taliban would come and he would just kill me.
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Nothing particularly out of the ordinary here.
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She's talking to herself in the first person the way we typically think about our lives.
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But the moment she gets to this part of the experience,
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the Taliban, they're on my doorstep,
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they're coming to get me.
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It's what is arguably the climax,
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the most stressful, chatter-provoking event you can imagine.
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Once she gets to that part,
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She does something kind of strange.
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I'm going to show you another quote here,
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and I want you to just look at what she says.
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I asked myself, what would you do, Malala?
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Then I would reply to myself,
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Malala, just take a shoe and hit him.
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But then I said, if you hit a Talib with your shoe,
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then there would be no difference between you and the Talib.
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So she starts off in the first person, but then she switches.
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She's she's coaching herself.
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She's giving herself advice like she would someone else using her name and the word you.
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In this instance, what Malala is doing,
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she's using a tool that we have studied.
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It is called distanced self-talk.
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And it is useful because we human beings are much,
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much better at giving advice to other people than we are taking our own advice.
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So if you've ever felt like a giant hypocrite,
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once again, welcome to the human condition.
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There's even a name for this phenomenon.
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It's called Solomon's Paradox, named after the Bible's King Solomon,
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who was famous for being able to give great advice to other people.
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But when it came to his own affairs, he stumbled mightily.
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Using your own name and you shifts your perspective.
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It gets you to relate to yourself like you were giving advice to someone else.
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And that makes it much,
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much easier for us to wisely work through our problems.
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Another tool you can use to manage your chatter is other people.
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But you have to be really careful about who you go to for chatter support.
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Many people think that the best way to help someone else is to let them vent their emotions.
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But venting doesn't help us work through our chatter.
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I want to repeat that again because it's a really important take home.
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Venting doesn't help us work through our chatter.
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Venting is really useful for strengthening the friendship and relational bonds between people.
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It is good to know that someone's there.
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They're willing to take the time to listen and empathize with you.
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But if all you do is vent about a problem,
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you leave that conversation.
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You feel great about the person you just spoke to,
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but the chatter is still churning because you haven't done anything to actually address it.
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The best kinds of conversations with other people do two things.
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One, the person you're talking to does let you express your emotions.
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It is important for them to empathize with you and validate what you're going through.
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But then once you've had an opportunity to share your feelings,
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they ideally start working with you to broaden your perspective.
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They're in an ideal position to help you do that because a problem isn't happening to them.
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So think really carefully about who your chatter advisors are.
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They should be people who both listen and advise.
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That brings me to my third and final tool that I want to share with you.
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It's my favorite.
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It's experiencing awe.
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About 10 years ago, scientists at Berkeley tracked a group of military veterans
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and first responders as they paddle down Utah's majestic Green River.
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They measured participants' levels of PTSD and stress,
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mental states that are infused with chatter,
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both before and after the rafting trip.
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Not surprisingly, they found that most of the participants,
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their stress and PTSD levels declined from the beginning to the end of the experiment.
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But what was surprising was the factor that predicted those declines in PTSD and stress.
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It was participants' experience of awe.
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Awe is an emotion we experience when we are in the presence of something vast and indescribable.
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Lots of people get it from an amazing sunset.
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I'm a science geek, so I get it when I contemplate outer space and interplanetary travel.
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We have an SUV on Mars right now sending us footage back of that terrain.
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that is awe-inspiring to me.
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When we experience this emotion of awe,
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it leads to what we call a shrinking of the self.
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We feel smaller when we're contemplating something vast and indescribable.
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And when we feel smaller, so does our chatter.
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I want to wrap things up by sharing with you a
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set of observations about our at times messy emotional lives that I find myself thinking about quite a bit.
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And every time I do,
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it fills me with both dread and I find it inspiring.
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Between 8 and 10,000 years ago,
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our ancestors invented the first surgical technique.
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Its name was trepanation.
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And what it involved doing was drilling holes in people's skulls.
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One of the reasons why this technique was believed to be used was to help people manage their emotions.
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Big, dysregulated emotional responses.
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Let the evil spirits out.
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Fast forward to 1949, a Portuguese physician wins the Nobel Prize for another emotion regulation intervention.
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This one's name, the frontal lobotomy.
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We have come a long way,
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thankfully, from carving holes in people's heads and sticking ice picks in our frontal cortices to provide people with emotional relief.
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Our toolbox of science-based skills is vastly improved.
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What we need to do a better job doing is using these tools in our lives and sharing them with other people.
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We spend enormous amounts of resources teaching ourselves how to communicate more effectively with other people.
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What we need to do is devote an equivalent amount of resources to teaching ourselves how to communicate more effectively with ourselves.
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Thank you.
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このレッスンについて
このレッスンでは、精神的対話に関する重要性を学びます。エータン・クロス氏のTEDトークを通じて、自分自身との会話がどのように気持ちを管理し、自己認識を高めるのかを探ります。特に、英語で行われるこの講演を通じて、リスニングスキルを向上させ、英語での思考を深めることを目指します。これにより、英語の発音を良くするための実践的なアプローチとして「shadow speak」を取り入れることができます。
重要な語彙とフレーズ
- 内なる声 (inner voice) - 自分自身との内面的な対話を指します。
- 感情 (emotion) - 我々が体験する心の状態。
- ストレス (stress) - 精神的または肉体的に感じる緊張や不安。
- 思考 (thinking) - 情報を処理し、自分の意見を形成する行為。
- 自己制御 (self-control) - 感情や行動を管理する能力。
- チャター (chatter) - ネガティブな思考の反復。
- 自己認識 (self-awareness) - 自分の感情と行動を理解すること。
- 計画 (planning) - 将来の行動を準備するプロセス。
練習のヒント
エータン・クロス氏のトークは、明瞭かつ知的なスピードで進むため、積極的な「shadow speak」練習に最適です。最初のステップとして、彼のスピーチを聴き、内容の理解を深めましょう。その後、彼の言葉を繰り返すことで、英語のアクセントやイントネーションを練習します。特に、感情を込めて話す部分を意識して声に出すと、より自然な発音を身に付けることができます。
また、瞬時に思考を整理する必要があるフレーズや文をピックアップし、自分自身に問いかける形で練習するのも効果的です。このような方法は、IELTS スピーキング対策にも有効です。自分の内なる声を活用し、英語のスピーキングスキルを高めることができるでしょう。最後に、ストレスを管理するためのテクニックとして、自分の声と対話することを取り入れてみてください。
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。