シャドーイング練習: Stop Trying to “Let Go” of Anxiety. Do This Instead - 動画で英語スピーキングを学ぶ
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96 文
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This is a technique that I call the anxiety journal.
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Now, most people don't think about taking their anxieties
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and just writing them down and talking about the worst possible thing that can happen.
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On the contrary, people will give you all this advice to just, don't ruminate on anything.
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Let it go.
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Don't think about it.
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Especially, by the way, you know those non -anxious people?
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They're so unbelievably annoying around you.
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Those people who don't worry.
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Yeah, man.
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Yeah, no, just don't worry about it, man it's you know it's probably not going to happen doesn't really matter you know just
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so irritating because that's bad advice for you don't try to do
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that that's actually unnatural a bunch of research by the way shows
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that when you tell people to stop thinking about something that's troubling them they think about it more okay so
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that person in your life is actually making life worse for
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you here's what to do instead think about the five things about which you're suffering some anxiety.
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Okay, now you probably haven't done that before.
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It's going to take some work.
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So go someplace quiet.
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Take out your notebook and say, I'm troubled.
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Right now I'm troubled. About what?
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What is the thing that's really on my heart?
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And define it.
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Let's say that you got kind of a health challenge and you don't know what it is.
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You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
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And you're sort of, you're anxious about what it might be even though you don't know.
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Well, you know what?
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Don't run away from that.
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Don't leave it in the sort of the amorphous zone of something might be wrong.
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Write it down.
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Write down your worst fear.
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Write down your paranoid fantasy, what actually it is.
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Or maybe put it in your phone, but password protect the file if you do.
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Define the actual source of your fear.
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Okay?
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So maybe it's like, I went to the doctor and something isn't right.
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And actually, I'm afraid it's going to be something really bad like cancer, right?
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It's probably not, but it might be.
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So part two is actually not just writing down your worst fear.
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It's writing down the different scenarios of what it could be.
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This is nothing.
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This is something mild, or this is something really bad, and write down what it is.
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Those defense planning in the Department of Defense, that's the analysis that they always do.
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They call it best case, worst case, most likely case.
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It's a good place to start.
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You can write down five scenarios if you want, but those three kind of get the job done.
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Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
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You don't know.
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You don't know.
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But you know, you kind of know.
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And what you find when you start to get better at this exercise is
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that the catastrophic thing
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that was like a phantasm was like a ghost up in the attic bothering
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you making weird noises you know rattling chains at night
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and all that it starts to get a little less bad
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because which what you really recognize
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when you start getting better at this to to quiet those change chains is
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that that the probability of
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that worst case scenario is actually pretty low right it's actually objectively pretty low okay
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so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
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I think there's about 5 % chance that this is something really ghastly.
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And so therefore it's about, I can't remember what I said the first, 20 or 25%.
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The rest of it is just something not so serious that I can take care of, something I can deal with.
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Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
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Assign those notional probabilities that you probably know more than you think.
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You have a lot of information under your belt because you've been alive for a little while.
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It doesn't mean you're exactly right, but that leads to the next thing to do,
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which is to describe in your journal the strategies in each case.
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What am I actually going to do in each one of these cases?
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Well, if it's nothing, nothing.
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If it's the little thing, it's this.
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And if it's the worst thing, here's what I'm going to do.
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And write down what you would do literally in the worst case scenario.
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Now, what are you doing?
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You are preparing for something that's actually scary.
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This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
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Then guess what?
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You'll put that thing away and it won't trouble you nearly as much.
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Until it does again, then you'll take it out and look at it.
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Go on to the next four things that are bothering you in order of trouble.
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Go down the list and what you're going to find is
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when you do this five times and then you look at it once every day
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or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
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not by running away from it, not by trying to eliminate it, but by trying to focus it.
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That's the Anxiety Journal exercise.
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It's a well -documented technique.
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I strongly recommend it to my students.
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I use it myself and I recommend it to you.
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And you know what else?
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It's really bracing.
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It really feels awesome.
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It really feels like you're a courageous person when you're doing this because you're able to state, look, this is bothering me,
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but I have an idea how likely it is.
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And even if it happens, I know what I'm going to do.
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And it gives you kind of an empowerment to it, not like you're just running away from something, but you're leaning into it.
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And the reason it feels better is because that's the way your brain and body are supposed to work.
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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「Stop Trying to “Let Go” of Anxiety. Do This Instead」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：worst, anxiety, write, scenario, bothering。 この動画には、シャドーイング用の文が96文、単語が1047語あります。 音声の長さは5:24です。 話す速さは速く、1分あたり約194語です。音のつながりや弱く発音される音が多くなります。 単語の90%は英語の頻出3,000語に含まれるため、語彙は分かりやすいです。
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 |
|---|---|---|
| anxiety 名詞 | /æŋˈzaɪ.əti/ | 心配, 不安 |
| scenario 名詞 | /sɪˈnɛəɹioʊ/ | 脚本, 台本 |
| probability 名詞 | /ˌpɹɑ.bəˈbɪl.ə.ti/ | 確率 |
| technique 名詞 | /tɛkˈniːk/ | 技術 |
| anxious 形容詞 | /ˈæŋkʃəs/ | 心配した |
| assign 動詞 | /əˈsaɪn/ | 割り当てる |
| temporary 形容詞 | /ˈtɛmp(əˌɹ)ɛɹi/ | 暫くの, 暫時の |
| suffer 動詞 | /ˈsʌfɚ/ | 被る |
| belt 名詞 | /ˈbɛlt/ | ベルト |
| ghost 名詞 | /ɡoʊst/ | 幽霊, 亡霊 |
| ordinary 形容詞 | /ˈɔɹdɪnɛɹi/ | 通常な, 普通な |
| scary 形容詞 | /ˈskɛə.ɹi/ | 怖い |
| contrary 形容詞 | /ˈkɑntɹɛɹi/ | 逆の, 反する |
| eliminate 動詞 | /ɪˈlɪm.ɪ.neɪt/ | 除去する |
| lean 動詞 | /ˈliːn/ | 傾ける |
動画に出てくる句動詞
| 単語 | 意味 |
|---|---|
| write down 動詞 | 書き留める, 記す |
| go down 動詞 | 降りる, 降下する |
| take out 動詞 | 取り出す |
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。
- Especially, by the way, you know those non -anxious people?
- They're so unbelievably annoying around you.
- Take out your notebook and say, I'm troubled.
- What is the thing that's really on my heart?
- You are preparing for something that's actually scary.
注意したい発音
話し手はdon't, you're, I'mなど、短縮形や弱形を40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: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- 長い単語（アクセントの位置に注意）: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
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: probability /ˌpɹɑ.bəˈbɪl.ə.ti/, strongly /ˈstɹɔŋli/, temporarily /ˌtɛmpəˈɹɛɹəli/, rattle /ˈɹæ.təl/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: define /dɪˈfaɪn/, suffer /ˈsʌfɚ/, catastrophic /ˌkætəˈstɹɑfɪk/, amorphous /əˈmɔ(ɹ)fəs/, phantasm /ˈfæntæzəm/
- 子音の連続 — 間に母音を入れない: probability /ˌpɹɑ.bəˈbɪl.ə.ti/, anxious /ˈæŋkʃəs/, strongly /ˈstɹɔŋli/, belt /ˈbɛlt/, ghost /ɡoʊst/
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。anxiety, scenario, probability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。