シャドーイング練習: My gentle self-care habits as a highly sensitive person - YouTubeで英語スピーキングを学ぶ
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I am not a sensitive person.
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I am not a sensitive person.
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At least that's what I told myself.
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Because in the cultures I grew up in, being sensitive was seen as weak and vulnerable, as if those are bad traits.
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But here we are, 33 years later, I realized that I'm not just sensitive, but highly sensitive.
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And knowing this, so much of my life started to make sense.
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This is why I always felt uneasy in loud and crowded settings.
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Why I'm so drawn to dimly lit restaurants with soft background music.
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Why I need a whole weekend and a half to recharge after socializing.
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And why I tear up so easily, even when I'm happy.
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Highly sensitive people, we feel everything.
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But that's the beautiful thing about us.
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Our senses are heightened and we experience the world in a more intimate way.
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We are the artists, the thinkers, the empaths of the world who are attuned to the details of life and I see that as our superpower.
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If you can relate to any of this, you know that this world was not designed for people like you and me.
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But instead of trying to fit in, I realized that we need to find ways to thrive in our own unique way.
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So today, I wanted to share with you some of the ways
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that I take care of myself and navigate the world as a HSP.
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My mom told me that even as a kid, when she asked me to do my homework, I would start by cleaning my room.
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That should have been my first clue.
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Clean, tidy environment is everything for HSP, since we absorb everything that's around us.
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It's been kind of hard lately because we're moving and everything is everywhere,
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but still taking a few minutes in the morning and evening to maintain this chaos calms my soul.
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If you've ever worked in a restaurant, you know that there's opening duties to prepare for the day and closing duties to close up the restaurant.
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And that's exactly what I do.
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In the evenings, we load the dishwasher, take out the trash, put away the clothes.
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And in the mornings, I put away the dishes, make a to-do list, set my intentions, and prep for the day.
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The goal is to make sure that the mess never gets too overwhelming, and this system seems to really work.
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Most of my life, I was functioning at a level which felt impossible to sustain.
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It felt like I had to stretch myself so thin to work three jobs and have a healthy social life, go to all the work functions and family gatherings,
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and somehow still make time to be healthy and active?
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I eventually realized that it's up to me to place some boundaries and rearrange my schedule to meet my needs,
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which meant that I actually had to schedule in my rest days as well.
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Now if I have a busy week, I'll block off that weekend to recharge.
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I try to schedule my meetings Monday through Wednesday so
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that I can have a peace of mind towards the end of the week.
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And I tell myself that I am never, ever obligated to socialize or go out if I don't have the mental capacity for it.
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I heard that at HSP we need to take self-care to another level, and I couldn't agree more.
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Setting boundaries, taking breaks, even naps, and unplugging.
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We are naturally intuitive, and if we lean in and actually listen, I think we'll know exactly what we need to not just function but to thrive.
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I feel like a lot of HSB are also empaths.
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Our heightened sensitivity allows us to understand others on a deeper level, so much that sometimes we experience their feelings as if they were our own.
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I am usually the listener in the conversation, which I honestly don't mind.
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But over the years, I've also learned that I cannot take on everyone else's emotions and energies while neglecting my own.
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Maybe this is why I've always loved journaling, painting, playing music.
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Because it's not only therapeutic, but it's also a way to sort out whatever's going on internally.
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Before I continue, I want to thank the sponsor of today's video, BetterHelp.
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As a highly sensitive person, I tend to pick up on the subtle cues and the nuances in life,
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which also means that I analyze and make deeper connections on things that others might overlook.
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So for me, it's been really helpful to have a therapist I can talk to just to process all of this information,
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and I feel like now I can better put into words exactly what I'm thinking or feeling.
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BetterHelp is really easy to get started, just go to their website and answer some questions, and you'll be matched with a licensed therapist usually within 48 hours.
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I think the best part is that you can do it from your phone, computer, phone call, or video chat, whatever is the most comfortable for you.
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If you want to try it for yourself,
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you can visit betterhelp.com slash malamalife or choose malamalife during the signup process and enjoy a special discount for your first month.
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Thank you so much to better help for sponsoring this video.
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Some things in my home that make my senses extremely happy.
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My silk pillowcase, coconut scented candles, noise cancelling headphones, soft bedroom lamp, my vinyl player, just to mention a few things.
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I never understood why I cared so much about these little details, but I guess it's because we take in everything that's around us like a sponge.
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The lighting, the sounds, the textures.
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These things not only matter to us, but affects our mood, how we act, how we feel, our mental state in general.
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I encourage you to step in each one of your rooms and pay attention to how you feel.
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Is the lighting too white?
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Would a carpet soften your steps?
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Have you considered blackout curtains or white noise machines.
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I know I can't always control my environment when I go out in the world, so I've created my home to be a clutter-free, cozy, and pleasant sensory experience.
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As mentioned earlier, when I was working those three jobs, I would come home exhausted, and to unwind from a crazy day, I would binge watch my shows,
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movies, or scroll on my phone until I fell asleep.
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And I'm not trying to shame anyone for doing this
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because sometimes we just don't have the energy for anything else and we just want to turn off our brains.
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But I would consider this to be more of a distraction disguised as a relaxation
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because we're constantly feeding very over stimulated mind with bright lights, alerts, gossip, new information.
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Now when I've had a hectic day, the first thing I do is unplug.
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Absolutely necessary for HSP.
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Maybe make myself a cup of herbal tea, take a hot shower.
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I love getting into bed with fresh sheets and cozying up with a good book.
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And I also need a lot of alone time.
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This is my ideal reset at the end of the day,
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and I can definitely feel it the next day that my mental and physical battery has been charged.
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After graduating college, instead of stepping into a career right away, I saved up and went solo backpacking for about two and a half months.
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And to this day, I feel like it was one of the best decisions I've made.
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When all my peers were job hunting, two months seemed like a long time to take off.
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But in the grand scheme of things, what's two months?
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Yet it was probably the most transformative time in my life.
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I had a chance to slow down, get to know myself, and figure out what direction I actually wanted to go.
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We are told that we should constantly push ourselves forward to get the results, but I find it so ironic that the aha moments come to me when I play,
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travel, exercise, or go for long walks.
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And I think it's because our minds can wander freely to explore outside of the box.
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So if you're feeling stuck or not sure what your next moves are, I hope you give yourself permission to take some time off.
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Connect with yourself.
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The concept of falling behind is such an illusion, and taking this time to recalibrate might lead you to an unexpected path better suited for you.
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If you haven't read the book The Highly Sensitive Person by Elaine Aron, I definitely recommend it.
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Also, let me know if you're a highly sensitive person and what you do to take care of yourself.
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Thank you guys so much for watching and take care until next time.
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このレッスンについて
このレッスンでは、感受性の高い人々がどのように自己ケアを行い、特別なニーズに応じた生活をするかを学びます。あなたの英語の発音を良くするための効果的な練習方法や、自分自身を大切にすることについての理解を深めることで、英語スピーキング練習をより充実させることができます。また、日常の会話で使われる重要な語彙やフレーズを学び、YouTubeで英語学習を楽しむことも含まれます。
主要な語彙とフレーズ
- 感受性（Sensitivity）: 他人の感情や環境に対する敏感さ
- 充分な休息（Rest）: 健康を保つために欠かせない要素
- 境界を設定する（Set boundaries）: 自分自身を守るためのルールや制限を設けること
- 感情を処理する（Process emotions）: 自分の感情を整理・理解すること
- ジャーナリング（Journaling）: 考えや感情を日記に書き出すこと
- 休憩を取る（Take breaks）: 精神的・肉体的な負担を和らげるために短い休息を取ること
- 創造的な表現（Creative expression）: 芸術や音楽を通じて自分を表現すること
練習のコツ
このビデオのスピードとトーンに合わせたshadow speechの練習を通じて、英語の発音を良くすることができます。具体的には、次の方法で取り組みましょう:
- ビデオを再生し、話し手のスピーチを聞いた後、同じように声に出して繰り返します。
- 最初は緩やかなペースで始め、慣れてきたら徐々にスピードを上げ、自然なリズムを感じ取ります。
- 会話の感情を込めて、内容を理解しながら表現することを心がけましょう。これは、shadowspeaksの実践にもなります。
- 特に「感情を処理する」というフレーズに注目し、その本質を理解し、実生活にどう活かせるかを考えてみましょう。
この方法で学ぶことで、英会話のスキルを向上させ、自分自身も大切にできるようになります。
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。