쉐도잉 연습: 4 Ways to Cope With Depression - 영상으로 영어 말하기 배우기
레슨 만드는 중...
1
Can you relate to this feeling?
2
As soon as your alarm goes off, you roll over and hit snooze.
3
You have to get ready for work.
4
But you just don't want to get out of bed.
5
You have a lot to do today.
6
You've got a big presentation and you have plans with your friends later, but you wake up feeling hopeless and tired instead of excited for the day ahead.
7
Lately, you've been finding it hard to enjoy life.
8
You have low self-worth and feel like there is no point in pursuing your goals.
9
Hopelessness, low self-esteem, and lack of interest and enjoyment are all signs of clinical depression, according to the NHS.
10
If you feel this way too, we want you to know that you are not alone.
11
We're here to support you, give you hope, and help you find ways to get through this.
12
In today's video, we're gonna offer you four tips on how to help you cope with depression
13
that are recommended by psychologists and supported by research.
14
We're also going to teach you concepts you might not have heard of, like behavioral theory of depression.
15
Keep watching to learn more, to discover new strategies you can add to your mental health toolbox.
16
Build a sense of mastery.
17
According to the Anxiety and Depression Association of America, setting small achievable goals and celebrating even your little wins can help with depression.
18
How can you implement this into your everyday life?
19
Imagine that you have a school assignment
20
or work project to finish doing the whole thing all at once might seem too daunting
21
Instead of just setting one big goal of completing this project
22
Set little goals along the way step one might be writing
23
the intro step two could be doing the background research and so on
24
Successfully finishing each of these steps will help you build momentum momentum
25
and feel more confident that you can achieve your larger goal of finishing the project.
26
This is one example of how you can build a sense of mastery.
27
You've probably heard that exercise is an effective way to cope with depression, but did you know that part of the reason why it works is because it helps you build a sense of mastery?
28
Dr. Alan Valentine, chair of the Department of Psychiatry at the University of Texas MD Anderson Cancer Center,
29
recommends exercise to his depressed patients because it helps with depression by providing a sense of achievement.
30
Whether it's finishing a project, building a workout routine, or picking up a new hobby, focusing on mastering small skills can help you cope with depression.
31
Reduce rumination.
32
According to an article published in Frontiers in Human Neuroscience, people with depression tend to ruminate a lot on negative experiences, which can worsen their symptoms.
33
Ruminating too often can send you into a downward spiral, especially if you're depressed.
34
Do you find yourself getting stuck in negative thought patterns often?
35
Psychologist Alicia Clark suggests using gratitude to stop negative rumination and change your mindset.
36
Let's take a second to try Dr. Clark's gratitude exercise together.
37
Think about three things that you're grateful for right now.
38
No matter how small they are, it could be a friend or something that happened today that made you feel happier.
39
Focus on how these things or people make you feel.
40
The next time you catch yourself ruminating about something negative, pause, and write down three things that you're grateful for.
41
Behavioral theory of depression.
42
Megan Rice, a therapist at Talkspace, says that one way to cope with depression is to add rewards into your daily routine.
43
This technique is based on the behavioral theory of depression.
44
A Journal of Medical Internet Research article states, that according to behavioral therapy, doing activities that are important to you and feel rewarding,
45
like spending time with loved ones or pursuing a new hobby are an important part of treating depression.
46
Having a daily schedule that includes mental health coping strategies can also help you keep active, have something to look forward to each day and prevent you from falling into a rut.
47
So what are some things that you can do each day that feel rewarding?
48
Leave your ideas in the comments below.
49
Challenge distortions.
50
Cognitive distortions are negative beliefs that aren't based in reality.
51
If you have a bad experience, do you tend to focus on the negative and believe that things will always go poorly.
52
For instance, if you're feeling down, you may have thoughts like, I'll never get through this.
53
I'm always gonna feel sad.
54
This is an example of a cognitive distortion called overgeneralization.
55
A study by Blake and colleagues in 2018 found that people with depression have more cognitive distortions than those without depression.
56
According to Psych Central, one effective way to challenge cognitive distortions is to make a thought lock.
57
To create your own thought log, start off by writing down the situations you're in.
58
Then write down everything you're feeling and thinking.
59
Next, write down your answer to the following question.
60
Is there any evidence that these thoughts may not be true?
61
Finally, write down a more helpful alternative thought.
62
The thought log exercise can help you recognize the effect
63
that your thoughts are having on you and help reframe them into something more positive.
64
We hope these tips help you work through difficult emotions and encourage you to find healthy coping mechanisms that work for you.
65
Now we wanna hear from you, Psych2Goers.
66
How do you deal with depression?
67
Are there any routines or exercises you do that you find helpful if you're depressed?
68
Leave your thoughts in the comments down below and take a look at the suggestions from others in the community.
69
And always remember that your emotions are valid and you are loved and welcomed in this community.
70
Thanks so much for watching and see you in the next video.
71
Thank you.
📺 같은 채널
B21
10 Signs You've Found The Love Of Your Life
Daily ConversationUniversity StudentsWorking Adults
B27 Things That Can Tell You A Lot About A Person
Business EnglishDaily ConversationUniversity Students
B23
8 Signs of an Avoidant Attachment Style
Daily ConversationUniversity StudentsWorking Adults
B23
7 Signs You Have Abandonment Issues
Daily ConversationUniversity StudentsWorking Adults
B23
My Experience With Depression & How I Overcome It
Daily ConversationUniversity StudentsWorking Adults
B21
9 Habits That Are Destroying Your Confidence
Business EnglishUniversity StudentsWorking Adults
B23
7 Signs You Might Be Less Intelligent Than You Think
Daily ConversationUniversity StudentsWorking Adults
B28
The Psychology of Healing from Betrayal and Scams
Business EnglishUniversity StudentsWorking Adults
B21
When an Anxious Attachment Dates an Avoidant
Daily ConversationUniversity StudentsWorking Adults
B22
If You’re Feeling Behind in Life Because of Your Mental Health, Watch This
Business EnglishUniversity StudentsWorking Adults
B22
10 Signs You're Struggling With Brainrot (What To Do)
Daily ConversationUniversity StudentsWorking Adults
C113
How Your Childhood Influence The Way You Express Love (love styles)
Daily ConversationUniversity StudentsWorking Adults
B22
5 Levels of Friendships
TeensDaily ConversationHigh School Students
B22
Fun Self Quiz To Find Out What Your Dominant Intelligence Type Is
Daily ConversationUniversity StudentsWorking Adults
B13
10 Signs Your Crush Likes You #crush #relationship #love #fallinginlove
TeensDaily ConversationHigh School Students
B29
You Don’t Know What You Feel Anymore
Daily ConversationUniversity StudentsWorking Adults
B23
This Video Found You For A Reason
Daily ConversationUniversity StudentsWorking Adults
B219
Guided Meditation for Overthinking & Overwhelm (Relax Fast) Part 2/10 of Our Guided Meditation
Daily ConversationUniversity StudentsWorking Adults
B11
Why are you single? Do you know the reasons?
Business EnglishDaily ConversationUniversity Students
B22
Why Does Heartbreak Hurt So Much?
Daily ConversationUniversity StudentsWorking Adults
✨ 추천 영상
B21
93 문장
6 Morning Habits That Will Make You Happier
Business EnglishDaily ConversationUniversity Students
B21
11 문장
Sometimes your brain just needs a little help breaking things down #psychology #brainbalance
Daily ConversationUniversity StudentsWorking Adults
B22
216 문장
How To Stay Motivated & Consistent Everyday | Mini Series Ep.4 | Life Of Sacha
Business EnglishDaily ConversationUniversity Students
B21
72 문장
6 Signs You're Depressed, Not Lazy
Daily ConversationUniversity StudentsWorking Adults
B24
215 문장
How To Talk To Anyone | small talk, social anxiety, conversation tips!
TeensDaily ConversationHigh School Students
B22
85 문장
How to de-Stress ♥
American AccentDaily ConversationUniversity StudentsWorking Adults
B272 문장
This will help you feel a little better.
Daily ConversationUniversity StudentsWorking Adults
B22
267 문장
Every Type of Depression Explained in 16 Minutes
Daily ConversationUniversity StudentsWorking Adults
C12
96 문장
How to Boost Brain BDNF Levels for Depression Treatment
Daily ConversationUniversity StudentsWorking Adults
B21,370
20 문장
Social Media and Your Mental Health
TeensDaily ConversationUniversity Students
B2126 문장
how to reset when you have no motivation (from a type a/b person)
Business EnglishDaily ConversationUniversity Students
우리 모두 경험할 수 있는 상황
알람이 울리면 자동으로 스누즈를 눌러버리고, 일해야 할 일이나 친구와의 약속이 있어도 침대에서 나오고 싶지 않은 느낌. 요즘은 삶을 즐기기 힘들고, 자존감이 낮아져 목표를 추구할 의미가 없다고 느끼는 날이 많이 있죠. 이런 감정은 임상적 우울증의 징후일 수 있다는 건 NHS에서도 밝혔어요. 이 영상은 우울증을 극복하는 4가지 방법을 소개하는데, 영어 학습자에게는 유튜브 영어 공부의 좋은 자료가 될 수 있어요. 대화 속에서 자연스럽게 사용되는 표현과 구조를 배우고, shadow speech 기술을 연습할 수 있으니까요.
유용한 표현과 연어
- hit snooze: 스누즈 버튼을 눌러서 알람을 지연시키는 말. "As soon as your alarm goes off, you roll over and hit snooze."에서 자주 사용돼요.
- build momentum: 추진력을 쌓다. 작은 목표를 완료하면서 "build momentum"하면 큰 목표도 쉽게 달성할 수 있다고 설명돼요.
- downward spiral: 하향 나선. 음성적인 생각에 빠져 "downward spiral"에 빠지지 않도록 주의해야 한다고 강조돼요.
- cognitive distortions: 인지 왜곡. 현실과 맞지 않는 부정적인 믿음을 말해요. "Challenge distortions"는 이를 극복하는 방법을 소개할 때 사용돼요.
- fall into a rut: 습관적인 패턴에 갇히다. 일상에 변화를 주지 않으면 "fall into a rut" 쉽다고 경고해요.
당신의 쉐도잉 챌린지
영어 회화 연습을 위해 shadowspeaks 기술을 사용해 보세요. 영상에서 "Set little goals along the way step one might be writing the intro step two could be doing the background research and so on"이라는 부분을 찾아서, 원본 음성과 같은 속도, 톤, 강세로 따라 말해보세요. 3번 이상 반복하면 발음과 리듬이 자연스러워질 거예요. 이 과정에서 "build a sense of mastery"처럼 중요한 구문은 메모해 두고, 일상에서 자연스럽게 사용해 보세요. shadow speak 연습을 통해 영어 실력을 향상시키는 동시에, 우울증 극복 방법도 익힐 수 있으니 일석이조예요! 어떤 부분이 가장 어려웠나요? 댓글에 공유해 주세요.
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.