쉐도잉 연습: A Psychiatrist Explains "Quiet Cracking" (While Your Work Still Looks Fine) - 영상으로 영어 말하기 배우기
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If you're the reliable one at work, the person who delivers no matter what, and lately the same work is taking more out of you than it used to, there's a name for what you're experiencing.
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It's called quiet cracking, and it happens when everything on the outside is fine, but something on the inside isn't.
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I'm Dr. Tracy Marks, a psychiatrist, and I teach practical neuroscience that helps high performers stay sharp under pressure.
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Today, I want to explain what your brain is actually doing
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when quiet cracking happens
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because high functioning is not the same as low strain the
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term came from a 2025 workplace survey by talent lms
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which is a workplace learning company they surveyed a thousand u .s employees
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and more than half said
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that they'd experience quiet cracking at least occasionally about one in five said that they felt it often or constantly.
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Quiet cracking is not a psychiatric diagnosis, but it's a useful name to describe the pattern of erosion
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that can happen inside you when you've been pushing hard under heavy load.
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It can feel like you're losing your sharpness, but it's not so obvious that you can't keep getting your work done.
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You're still functioning, you're still delivering, and you're still the reliable one.
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There's a similar term that came before it called quiet quitting.
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Quiet quitting involves setting boundaries
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and intentionally making decisions about your level of effort like limiting your work to only what's in the job description
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and not doing anything extra and
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because it can give you a sense of agency you often feel better about yourself
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and where you stand in your workplace quiet cracking on the other hand is involuntary it's a loss of capacity
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that you have even
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when your effort is still high you're still all in you
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still care about the work You just find the same work takes more out of you
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and leaves less of you than it used to.
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It's kind of like a thermostat.
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Quiet quitting is turning the thermostat down on purpose.
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Quiet cracking is the furnace working harder and harder to hold the same temperature.
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From the outside, the room feels the same, but inside, the system is running hot.
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And while we're defining things, there's burnout, which is a different entity altogether.
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Burnout is exhaustion plus cynicism, along with a significant drop in your effectiveness and productivity.
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At some point, it becomes visible to everyone around you and even to yourself.
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Quiet cracking can slide into burnout, but research hasn't established it as a separate stage before burnout.
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It's better understood as a way to bring light to internal changes that would otherwise stay hidden in private,
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either because you don't want to admit that something's wrong or you just don't have words to describe it.
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People who are quietly cracking recognize there's been a shift.
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You may notice the same kind of work takes more out of you than it used to
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or it takes longer for you to recover from a stretch of intense work.
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You may have trouble staying focused on your work or feel more emotionally reactive, but because you're still performing at high levels,
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you may attribute those experiences to situational factors like a tight deadline, a reduced workforce, or or in an unusually stressful commute every day.
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Notice, though, that those are things that are external to you.
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But at some level, you fear the problem really is deeper than that.
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So here's the defining feature of quiet cracking.
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It's the gap between how well you're functioning and what it's costing you to function at that level.
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And that gap isn't just a feeling.
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There's actual science that explains what your brain is doing to create it.
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The science underneath quiet cracking has actually been studied for decades.
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It comes from a cognitive psychologist named Robert Hockey,
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whose compensatory control model describes how the brain protects performance under sustained pressure and what that protection costs.
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Expanding on Hockey's model, we can think of the process of cracking as happening in three parts, compensation, contraction, and carryover.
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Stick with me.
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I'm going to make this all come together.
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Think of your brain's capacity like a household budget in a lean month.
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Rent gets paid first, then everything discretionary just gets cut.
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And eventually, you're borrowing for the next month to pay your bills.
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That's the whole mechanism.
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So let's just take each one.
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Compensation is the extra mental and emotional effort that you spend to keep your normal performance going under rising strain.
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It's the rent getting paid first.
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When you're under stress or heavy workload, your brain protects your primary task by pouring more effort into it.
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And it works.
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The output holds steady.
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What changes is everything around the output.
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The effort feels heavier.
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You concentrate harder.
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You become more vigilant.
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The secondary things, though, get neglected, and you're more fatigued afterward.
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In other words, your brain will spend almost anything to protect the thing that's being measured or evaluated.
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Here's what that looks like in a normal week.
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You protect the deadline by checking your work three times instead of once.
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You need the pressure of a due date to get started on something you used to just do.
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You get through the meeting and have nothing left after it.
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Because you and everyone else are so focused on performance, this whole process is hard to catch.
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Performance is the last thing to change because it's the thing your brain is protecting the hardest.
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That means performance is a lagging indicator of strain.
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By the time your output actually drops, you've already been paying the cost for a long time.
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Now let's talk about contraction.
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Contraction is when your mental and emotional range narrows to reallocate that brain power to essential execution tasks.
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This is the discretionary spending getting cut.
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And why does your brain do this?
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Because not all work costs your brain the same.
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Familiar work runs on practice routines.
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Writing the same kind of report that you've written a hundred times doesn't ask as much of you as new thinking.
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New thinking needs margin.
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It requires holding several possibilities in your mind at once, tolerating not knowing the answer yet, or resisting the first familiar solution,
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and switching strategies when something isn't working.
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Those are higher -order abilities that need more room to operate, and the research is pretty consistent on what happens to
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that room under sustained stress working memory and cognitive flexibility take the hit first.
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When you're under the pressure of being evaluated by someone or you don't feel like you have much control over your situation, your creative performance drops.
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The autopilot type of work that you're used to doing just keeps running.
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So going back to our household budget analogy, in this case, there's no budget left for generative work.
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Here's what this can look like.
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You can still complete the report you can still respond to a direct request.
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What you have less room for is curiosity about a problem or new ideas, learning something demanding, or even patience with people.
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Even the social side of work may contract.
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You stop checking in with people.
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You avoid the casual conversation in the break room.
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Interruptions become more annoying to you.
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Now, short -term contraction, which is the reallocating of your mental bandwidth from creative,
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generative thinking to automatic doing can be useful under certain circumstances.
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It's what a deadline is for.
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Your brain narrows down to what's immediately necessary and gets it done.
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The problem is sustained contraction, where you never widen back out.
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You lean harder on familiar methods.
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You have less room to rethink whether those methods still work, and the inefficient work costs you even more capacity, which just narrows you even further.
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So, quiet cracking preserves your visible productivity by sacrificing your range.
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The reduced range is usually invisible to other people and often invisible to you.
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The loss of it doesn't show up as a symptom that you can just recognize eyes.
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It just shows up as absence.
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You don't notice the idea that you don't have.
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The third piece is carryover.
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Carryover is what happens when so much of you goes to protecting your work
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that there's not enough left for recovery or for your life outside of work.
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Here's some examples.
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A normal workday now requires a long decompression.
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A loved one can make a minor request of you, like, can you help me with this thing?
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Or what's for dinner?
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And now you want to lash out because it feels like one more thing to do.
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Your evenings don't restore you.
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They reset you just enough for you to do it again tomorrow.
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Or you have enough energy to scroll or watch something, but very little for anything to ask you to participate, decide, or just be emotionally available.
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And the weekend gives you relief without restoring you.
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When you get to Monday, you don't necessarily feel ready.
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You just feel less bad.
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So here's how all three work together.
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Compensation protects your work and how it looks on the outside.
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Contraction is what you lose while you're protecting it.
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And carryover is what it costs you outside of work.
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That's what quiet cracking actually looks like from the inside.
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So what do you do with this?
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Most people in this pattern aren't asking themselves anything.
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They're just noticing that they feel worse.
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Here's a way to turn that feeling into something you can see.
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For a week, pick one recurring task that matters.
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After you finish it, ask yourself, what did doing this require of me today?
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Listen for three things in your answer.
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First, how much effort it took and whether it's more than it used to.
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That's compensation.
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Second, what wasn't available to you while you were doing it?
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Patience, curiosity, ability to think past the task, that's contraction.
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And then third, how long it took you to feel like yourself again afterward.
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That's carryover.
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And then compare all of that to your own baseline from a year or two ago.
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You don't want to compare yourself to your coworker because their capacity is not your measuring stick.
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You're just looking at yourself then and now.
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Then try to identify the condition contributing most to the cost.
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Is it the volume of work?
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Conflicting priorities?
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Lack of control?
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Not enough support or recognition?
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The sense that effort just isn't leading anywhere? that gives you specific language for a workplace conversation.
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Instead of just saying, you're tired, you might say something like, my output is still steady,
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but the effort it takes to hold it there has gone up and my recovery is slipping.
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I need us to clarify the top priority and decide what can be removed or changed.
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Some of this belongs to you, specifically noticing the strain and naming it.
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Some of it belongs to the workplace.
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The load, the clarity of what's expected, how much control you have, whether the effort gets recognized,
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which is why quiet cracking isn't just something that you can push through, and it isn't something that you can wait for the workplace to fix.
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And if you manage other people, you have to realize reliability is not proof of wellness.
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A dependable employee may be absorbing an enormous amount of strain to remain dependable.
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So instead of only asking, are you okay?
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Try, what part of your work has become harder to sustain even though you're still getting it done?
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That's a very different question and it lets someone tell you the truth.
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One more thing before we close.
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Whether you're the person quietly cracking or managing someone who is, quiet cracking should never become a reason to overlook a mental or a physical health condition.
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If you're experiencing low mood, emotional numbness, loss of pleasure,
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sleep changes, concentration problems, or changes in appetite that persist independent of work, it's worth talking to a healthcare professional.
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Persistent fatigue and brain fog can also come from sleep disorders, medication effects, thyroid disease, and other medical conditions.
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So those are worth ruling out, too.
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And if you feel hopeless, trapped, or have thoughts of harming yourself, please seek help right away.
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So let's come back to where we started.
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High functioning is not the same as low strain.
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Your performance tells you what you can still produce.
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Compensation, contraction, and carryover tell you whether producing it this way is sustainable.
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The earlier you catch the gap between your output and its cost, the more options you have for closing that gap.
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Thanks for watching today.
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See you next time.
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이 레슨의 어휘와 말하기 포인트
이 영상에는 섀도잉할 문장 176개와 단어 2117개가 있습니다. 말하는 구간의 길이는 12:35입니다. 화자는 분당 약 168단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 단어의 84%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| crack 명사 | /kɹæk/ | 틈 |
| workplace 명사 | /ˈwɝkˌpleɪs/ | 직장, 일터 |
| output 명사 | /ˈaʊtpʊt/ | 출력 |
| narrow 형용사 | /ˈnæɹəʊ/ | 좁은, 좁다 |
| deadline 명사 | /ˈdɛdˌlaɪn/ | 마감, 데드라인 |
| compare 동사 | /kəmˈpɛɚ/ | 비교하다, 비유하다 |
| priority 명사 | /pɹaɪˈɒɹɪti/ | 우선, 우선권 |
| visible 형용사 | /ˈvɪzɪb(ə)l/ | 보이는 |
| belong 동사 | /bɪˈlɒŋ/ | 속하다 |
| reliable 형용사 | /ɹɪˈlaɪəbl̩/ | 믿음직스럽다 |
| patience 명사 | /ˈpeɪ̯.ʃəns/ | 참을성, 인내 |
| restore 동사 | /ɹɪˈstoɹ/ | 회복시키다, 재건하다 |
| quietly 부사 | /ˈkwaɪ.ɪt.li/ | 조용하게, 조용히 |
| lean 동사 | /ˈliːn/ | 기울다 |
| invisible 형용사 | /ɪnˈvɪzəb(ə)l/ | 보이지 않 |
영상에 나오는 구동사
| 단어 | 뜻 |
|---|---|
| go up 동사 | 올라가다 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작 | you've been pushing · you've already been paying |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | hasn't established · there's been · has actually been studied |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | been studied · being measured · being evaluated |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | person who delivers · burnout, which is · People who are |
주의할 발음
화자는 you're, don't, isn't 같은 축약형과 약화된 형태를 48번 사용합니다. 들리는 대로 짧게 발음하세요.
- “th” 소리: underneath /ˌʌndɚˈniθ/, altogether /ɔl.tuˈɡɛð.ɚ/, bandwidth /ˈbændwɪdθ/, thyroid /ˈθaɪ.ɹɔɪd/, thermostat /ˈθɝməstæt/
- “sh”와 “zh” 소리: compensation /ˌkɑm.pənˈseɪ.ʃən/, patience /ˈpeɪ̯.ʃəns/, emotionally /ɪˈməʊʃənəli/, sharp /ʃɑɹp/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/
- 긴 단어 — 강세 위치에 주의: compensation /ˌkɑm.pənˈseɪ.ʃən/, priority /pɹaɪˈɒɹɪti/, productivity /ˌpɹɒdʌkˈtɪvəti/, invisible /ɪnˈvɪzəb(ə)l/, emotionally /ɪˈməʊʃənəli/
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
- 자신의 목소리를 녹음해 원본과 비교하고, crack, workplace, output 같은 단어에 특히 주의합니다.
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