シャドーイング練習: How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series - YouTubeで英語スピーキングを学ぶ
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You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
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You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
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Welcome back, anxiety.
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Most of us think of anxiety as a bad thing, something to be avoided at all costs.
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But what if it weren't?
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What if you could take all of that energy racing around your brain and your body and transform it into something helpful?
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[The Way We Work] Global anxiety levels, both the clinical kind and what I call the everyday kind, have increased tremendously in recent years.
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And many of us are noticing this at work.
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We might think of anxiety as something that we'd rather just leave on the side of the road if we could.
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But anxiety is an important tool that arose during our evolution that we use to avoid danger.
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It's essential for our survival.
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So how come we don't even feel vaguely protected by it?
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It's because the volume of our individual and collective anxiety levels has been turned way up too high, and too much of even a potentially good thing like anxiety is bad.
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So I would like to share two powerful, science-based tools for turning down the volume on our anxiety and helping us get anxiety back to its helpful, protective state.
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And both of these tools begin by connecting with our bodies.
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Tool number one is breath work.
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It's just simple, deep breathing.
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Slowly inhale and exhale.
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This can be one of the most immediate ways to calm anxiety, because deep breath directly activates the natural de-stressing part of our nervous systems called the parasympathetic nervous system.
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I recommend a boxed breathing approach, which is: inhale deeply on four counts, hold at the top for four counts, exhale deeply on four counts and hold at the bottom for four counts.
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You can even do this in the middle of any anxiety-provoking conversation, and no one will even know.
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Lots of people, from ancient monks to modern meditators, have figured this tool out and use it all the time.
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Tool number two: moving your body.
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This one also has immediate positive effects on your mood state, but for a different reason.
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Every time you move your body, you're releasing a whole bunch of beneficial neurochemicals in your brain.
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These neurochemicals include dopamine, serotonin, noradrenaline and endorphins, mood and reward-boosting neurochemicals that work to both increase positive mood states and decrease negative ones.
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I like to say that every single time you move your body, it's like giving yourself a wonderful bubble bath of neurochemicals for your brain.
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So when your boss's email comes in and your heart starts to race, what exactly can you do?
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If you're in an office, try taking a short walk around the block or even to the supply closet for some sticky notes.
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If you're working from home, put on two of your favorite songs and dance around the living room like no one is watching.
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Studies have shown that all it takes is ten minutes of walking to get those mood-boosting effects.
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But be creative with your movement session.
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Whether that's a quick session of power vacuuming a la Mrs. Doubtfire when you’re stressed about a deadline or doing a set of jumping jacks or getting off the elevator one floor early to do a power walk up that last flight of stairs before an important meeting.
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All of these possibilities will all help your anxiety levels come down.
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In fact, I tested this effect on my own NYU students.
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First, I had them take an anxiety assessment before leading them in a movement session that included movements from kickbox and dance and yoga and martial arts together with positive spoken affirmations.
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Then I had them retake that same anxiety assessment again.
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What happened?
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After our movement session, their anxiety scores had decreased to normal levels.
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Now that's powerful, real-world example that you can use in your life today.
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So make sure to incorporate these bursts of activity in your day, and try one out next time you're feeling stress.
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It can really make your anxiety feel less all-consuming.
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Once you connect with your body and turn the volume down on your anxiety, two important things will happen.
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First, when that email comes in, you'll be in a better position to evaluate what about it makes you anxious.
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Is it that you've taken on too much or that you feel insecure about a particular skill set?
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In other words, you'll be able to use this emotion, anxiety, for exactly what it was evolved to do: warn you about potential dangers so you can become aware of them and find ways to effectively and creatively address them in your everyday life.
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Second, once you find the warning signals in your anxiety, you'll be able to communicate with others.
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You might seek out advice from a trusted colleague when that difficult issue arises.
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Or you might even have a conversation with your boss about how to prioritize projects.
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Because you're no longer in fight-or-flight mode, asking for that support won't feel nearly as threatening.
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And one of the best gifts of approaching your anxiety in this way is that you will be able to notice those telltale signs of anxiety in everyone else around you, especially those forms of anxiety you're most familiar with.
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And what will that do?
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That will allow you to give that person a smile or a kind word to help them through that moment.
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In other words, your own form of anxiety can boost your personal super power of empathy.
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And I can't think of anything we need in this world today more than higher levels of empathy for one another.
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Your take-home in all of this?
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If you breathe, move and take note of what your anxiety is signaling, you'll feel more fulfilled, more creative, more connected and less stressed overall.
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And that's my wish for every one of us.
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このレッスンについて
このレッスンでは、英語での不安感を和らげる方法について学びます。特に神経科学の視点から、日常生活に役立つツールとしての呼吸法や身体を動かすことの重要性を練習します。これにより、英語でのコミュニケーション能力が向上し、ストレスを軽減する方法を学ぶことができます。また、英語の発音を良くするためのシャドーイングの技術も活用し、IELTS スピーキング対策にも役立てることができます。
重要な語彙とフレーズ
- 不安感（あんいかん） - anxiety
- 呼吸法（こきゅうほう） - breath work
- 身体を動かす（からだをうごかす） - moving your body
- ネガティブな感情（ねがてぃぶなかんじょう） - negative emotions
- ポジティブな雰囲気（ぽじてぃぶなふんいき） - positive mood state
- 自己認識（じこにんしき） - self-awareness
- コミュニケーションを取る（こみゅにけーしょんをとる） - communicate
- 動き（うごき） - movement
練習のコツ
この動画のスピードとトーンに合わせて英語シャドーイングを行う際には、以下のポイントを心に留めておきましょう。
- 動画を再生し、講師の話すテンポを感じ取りましょう。その後、同じテンポで繰り返してみてください。
- 特に、感情的な表現や強調されている言葉に注意を払い、声のトーンを真似することを心がけましょう。
- 呼吸法に関する部分では、「深く吸い込んで、ゆっくり吐き出す」というリズムを意識しながらシャドーイングしてみてください。
- 身体を動かすことの重要性に言及されている場面では、自分も体を使いながら行うと、より効果的に記憶に残ります。
- 最後に、お気に入りのフレーズや単語を選び、それを繰り返すことで、英語の発音を良くする練習にもつなげていきましょう。
この楽しいシャドーイングの練習を通じて、ストレスを軽減しながら、効果的にコミュニケーションを取る準備を整えましょう。特にIELTS スピーキング対策においても、心の余裕を持つことが鍵となります。
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。