์๋์ ์ฐ์ต: How Do We Stop Overthinking? | ๐ง Podcast And Chill - ์์์ผ๋ก ์์ด ๋งํ๊ธฐ ๋ฐฐ์ฐ๊ธฐ
๋ ์จ ๋ง๋๋ ์ค...
1
Hello, everyone, and welcome back to Podcast and Chill on the Learn English Podcast channel.
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I'm Leo.
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And I'm Gwen.
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It's wonderful to see you all again.
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Today, we have a topic that touches many of us in our daily lives.
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That's right, Gwen.
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We're diving into a behavior that's quite common, particularly among the youth overthinking.
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Overthinking is when we think too much about something.
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It can make us worry more than we should.
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So why do we overthink?
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What makes us get stuck in our thoughts?
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Let's unpack these questions together.
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Join us as we explore why do we think we are overthinking and try to find ways to calm our busy minds.
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Today, we're going to talk about something that many of us struggle with, overthinking.
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That's right, Leo.
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Overthinking is when we think too much about a situation, problem, or decision.
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It's like our minds get stuck going over the same thoughts again and again.
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Exactly, Gwen.
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Overthinking can be really harmful because it can lead to stress, worry, and even sadness.
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It can also stop us from making decisions or taking actions.
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I know what you mean, Leo.
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I've experienced overthinking myself, and it can be really frustrating.
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Sometimes I spend hours worrying about a small problem that doesn't really matter in the long run.
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That's a common experience, Gwen.
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Overthinking often involves worrying about things that we can't change or imagining the worst outcomes that are unlikely to happen.
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But how can we recognize when we're overthinking?
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It's important to be able to identify the signs so that we can take steps to manage it.
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Absolutely, Gwen.
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One of the most common signs of overthinking is having a constant stream of thoughts running through your mind.
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Yes, it's like your brain won't stop thinking about the same thing over and over again, even when you try to focus on something else.
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Another sign is feeling worried or nervous about things that are out of your control or unlikely to happen.
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Overthinking can also lead to physical symptoms like headaches, muscle tension, or trouble sleeping That's a good point,
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Leo When we overthink, our minds and bodies can become stressed, which can show up in physical ways
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Overthinking can also cause us to spend a lot of time analyzing and reanalyzing every decision or situation,
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even small ones Yes, we might find ourselves going back and forth trying to consider every possible outcome or scenario, even for relatively minor choices.
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Now, let's discuss what kinds of things can actually trigger or cause us to start overthinking in the first place.
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One big trigger for overthinking is stress.
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When we're feeling overwhelmed or under a lot of pressure, it's easy for our minds to start racing and worrying about everything.
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That's right.
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Stressful situations, whether it's at work, school, or in our personal lives, can definitely lead to overthinking.
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Another common trigger is uncertainty or a lack of control over a situation.
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When we don't know what's going to happen, our minds can start overthinking all the possible outcomes.
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I've experienced that before, Gwen.
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Even small things, like not knowing the plan for the day can make me worry a lot.
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Low self-esteem or self-doubt can also contribute to overthinking.
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If we are not confident, we might overthink because we worry about making mistakes.
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Those are good examples of things that cause overthinking, Gwen.
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By knowing what makes us overthink, we can try to stop it before it starts.
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So far, we have talked about what overthinking is, some signs of it, and what can cause it.
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That's right, Leo.
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Now, it's important to discuss how overthinking can negatively impact our mental health if it becomes a habit or isn't managed properly.
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I think overthinking can lead to depression.
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If we always think negatively and get stuck in bad thoughts, it can make us feel worse over time.
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Constant negative thoughts from overthinking can make it harder to feel happy and enjoy life.
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Right.
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That's why it's so important to learn ways to manage overthinking before it affects our mental health and well-being.
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Decision, meaning a choice or judgment you make after thinking about what is best.
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Example, I think I've made the right decision.
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Scenario, meaning a description of what could happen in the future.
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Example, let me suggest a possible scenario.
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Tension, meaning a situation where people feel unfriendly or distrustful towards each other, which may cause conflict.
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Example, family tensions and conflicts may lead to violence.
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Outcome, meaning the result or effect of an action or event.
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Example, their strategy produced the desired outcome.
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Depression, meaning a medical condition where a person feels extremely sad,
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anxious, and hopeless, sometimes with physical symptoms like trouble sleeping.
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Example, she suffered from severe depression after losing her job.
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Why can overthinking be harmful?
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Answer, overthinking too much is unhealthy because it can cause negative feelings like worry, fear, and sadness.
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It can also stop us from making decisions or doing things.
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This happens because we get stuck thinking about every possibility again and again.
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What are the signs of overthinking?
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Answer, one big sign of overthinking is having the same thoughts repeat in your mind constantly.
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It's like your brain can't stop thinking about the same problem, even when you try to focus on other things.
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Another sign is feeling anxious or worried about things you can't control or that are very unlikely to happen.
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We all know how overthinking can negatively affect our mental health.
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But the good news is, there are ways to break free from the overthinking cycle.
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That's right, Gwen.
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With practice and the right strategies, we can train our minds to stop repeating negative thoughts before they become too much.
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One helpful technique is mindfulness meditation.
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This involves focusing on the present moment and allowing thoughts to pass without holding on to them.
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Mindfulness is excellent for managing overthinking, Gwen.
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It helps you become more aware of when you're overthinking, allowing you to focus on the present.
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Absolutely.
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Another effective strategy is to write things down.
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Putting your thoughts on paper can provide perspective and make them seem less overwhelming.
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I like that tip, Gwen.
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Writing also helps us recognize unhelpful thought patterns that might be causing us to overthink.
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Setting time limits for overthinking can be beneficial, too.
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For example, you could allow yourself 20 minutes to think about a problem, but after that, you need to move on and let it go for the day.
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Otherwise, it's easy for our minds to just spin endlessly if we don't consciously break that cycle of repetitive thoughts.
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Definitely, Leo.
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Talking to others can really help, too.
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Sharing your thoughts and getting views from others can make you feel better and stop the overthinking.
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Valuable tips, Gwen.
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The key is finding which techniques work best for you and making them a regular practice to rewire those overthinking habits.
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One powerful method we talked about for breaking the cycle of overthinking is mindfulness.
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But what exactly is mindfulness, and how can it help?
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Great question, Gwen.
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Mindfulness means being completely involved with what is happening right now.
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It involves paying attention to your thoughts, feelings, and what you can sense right now, instead of getting lost in the past or worrying about the future.
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By practicing mindfulness more, we can notice when we start to overthink and focus our attention back on the present moment.
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This stops us from falling into negative thinking patterns.
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Exactly.
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Mindfulness allows us to look at our thoughts from a distance without judging them or getting too involved.
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We can just let the thoughts come and go.
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There are many mindfulness exercises that can help reduce overthinking.
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One easy exercise is focusing on your breath, paying attention to the feeling of breathing to help you stay in the present.
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Focusing on your breath is a great way to calm a busy mind, Gwen.
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Just a few minutes of paying close attention to your breathing can help reduce stress and anxiety from overthinking.
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In addition to mindfulness, another good way to handle overthinking is to improve your time management skills.
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Right.
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Bad time management can make overthinking worse.
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When we feel rushed or behind, it's easy to start worrying a lot.
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Absolutely.
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But by getting better at planning, organizing tasks, and using our time well, we can reduce much of that worry.
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A simple time management tip is to use a daily planner or calendar to organize your activities and deadlines.
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This helps you see clearly what you need to do and when.
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Prioritizing tasks is important.
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It stops us from spending too much time thinking about small tasks that are not that important.
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Exactly, Gwen.
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Good time management helps us feel in control and organized.
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This reduces the need to overthink as a way to handle chaos or uncertainty.
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Planning and organizing our days ahead of time can prevent a lot of unnecessary worrying later.
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Let's look at some emotion-related words.
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Mental health, meaning the condition of someone's mind in terms of how healthy it is.
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Example, volunteering can improve your mental health and help you live longer.
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Meditation, meaning the practice of clearing your mind and relaxing, sometimes for spiritual reasons.
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Example, she found peace through yoga and meditation.
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Repetitive, meaning doing or saying the same thing many times, which can be boring Example,
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travel sickness is caused by repetitive movements Perspective, meaning the way you see something or think about something Example,
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recent events seem less serious from an international perspective Prioritize,
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meaning to decide which tasks are the most important so you can deal with them first Example, you should list your tasks and prioritize them.
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And that brings us to the end of today's podcast episode.
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Thank you all for joining us today.
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Remember, the key to a fulfilling life is balancing love and career.
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Don't forget to check the free PDF in the description for more useful vocabulary.
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Goodbye, and we look forward to seeing you in the next episode.
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์ด ๋ ์จ์ ์ดํ์ ๋งํ๊ธฐ ํฌ์ธํธ
์ด ์์์๋ ์๋์ํ ๋ฌธ์ฅ 138๊ฐ์ ๋จ์ด 1680๊ฐ๊ฐ ์์ต๋๋ค. ๋งํ๋ ๊ตฌ๊ฐ์ ๊ธธ์ด๋ 11:08์ ๋๋ค. ํ์๋ ๋ถ๋น ์ฝ 151๋จ์ด๋ก, ์ผ์ ๋ํ์ ๊ฐ๊น์ด ์์ฐ์ค๋ฌ์ด ์๋๋ก ๋งํฉ๋๋ค. ๋จ์ด์ 84%๊ฐ ์์ด์์ ๊ฐ์ฅ ๋ง์ด ์ฐ์ด๋ 3,000๋จ์ด์ ์ํฉ๋๋ค. ๋๋จธ์ง๋ ์ฐ์ต ์ ์ ๋ฏธ๋ฆฌ ํ์ธํด ๋์ธ์.
์ด ์์์ ํต์ฌ ์ดํ
์์์ ๋์ค๋ ์ตํ ๋ ๋งํ ๋จ์ด 15๊ฐ๋ฅผ ๋ฐ์, ๋ป๊ณผ ํจ๊ป ์ ๋ฆฌํ์ต๋๋ค.
| ๋จ์ด | ๋ฐ์ | ๋ป |
|---|---|---|
| breathe ๋์ฌ | /bษนiหรฐ/ | ์จ์ฌ๋ค, ํธํก(ๅผๅธ)ํ๋ค |
| organize ๋์ฌ | /หษษนษกษnaษชz/ | ์กฐ์งํ๋ค |
| trigger ๋ช ์ฌ | /หtษนษชษกษ/ | ๋ฐฉ์์ |
| tension ๋ช ์ฌ | /หtษnสษn/ | ๊ธด์ฅ, ๋ถ์ |
| scenario ๋ช ์ฌ | /sษชหnษษษนioส/ | ๊ฐ๋ณธ, ๋๋ณธ |
| podcast ๋ช ์ฌ | /หpษdหkรฆst/ | ํ์บ์คํธ |
| technique ๋ช ์ฌ | /tษkหniหk/ | ๊ธฐ์ |
| habit ๋ช ์ฌ | /หhรฆb.ษชt/ | ์ต๊ด, ๋ฒ๋ฆ |
| uncertainty ๋ช ์ฌ | /สnหsษหtษnti/ | ๋ถํ์ค |
| harmful ํ์ฉ์ฌ | /หhษษนmflฬฉ/ | ํด๋ก์ด, ์ ํดํ |
| sadness ๋ช ์ฌ | /หsรฆdnษs/ | ์ฌํ |
| symptom ๋ช ์ฌ | /หsษชm(p)tษm/ | ์ฆ์, ์ฆํ |
| topic ๋ช ์ฌ | /หtษpษชk/ | ํ์ , ์ฃผ์ |
| anxiety ๋ช ์ฌ | /รฆลหzaษช.ษti/ | ๊ฑฑ์ , ๋ถ์ |
| suffer ๋์ฌ | /หsสfษ/ | ๊ดด๋ก์ํ๋ค, ์๋ฌ๋ฆฌ๋ค |
์์์ ๋์ค๋ ๊ตฌ๋์ฌ
| ๋จ์ด | ๋ป |
|---|---|
| go back ๋์ฌ | ๋์๊ฐ๋ค |
์ด ์์์ ๋ฌธ๋ฒ
ํ์๊ฐ ๊ฐ์ฅ ๋ง์ด ์ฐ๋ ๋ฌธํ์ ์์ ์ ์ค์ ํํ๊ณผ ํจ๊ป ์ ๋ฆฌํ์ต๋๋ค.
| ๋ฌธํ | ์์ ์ ํํ |
|---|---|
| ํ์ฌ์๋ฃ have/has + ๊ณผ๊ฑฐ๋ถ์ฌ โ ๊ณผ๊ฑฐ์ ์ผ์ด ์ง๊ธ๋ ๊ด๋ จ์ด ์์ ๋ | I've experienced ยท have talked ยท I've made |
| ์๋ํ be + ๊ณผ๊ฑฐ๋ถ์ฌ โ ๋๊ฐ ํ๋์ง๋ณด๋ค ๋ฌด์จ ์ผ์ด ์ผ์ด๋๋์ง์ ์ด์ | isn't managed ยท is caused |
| ๊ด๊ณ์ who / which + ์ โ ์ฌ๋์ด๋ ์ฌ๋ฌผ์ ๋ํ ์ถ๊ฐ ์ ๋ณด | stressed, which can ยท times, which can |
| ๋์ฌ + -ing enjoy, keep, stopโฆ + -ing โ ๋ค์ -ingํ์ด ์ค๋ ๋์ฌ | stop thinking ยท start overthinking ยท start racing |
์ฃผ์ํ ๋ฐ์
ํ์๋ we're, can't, don't ๊ฐ์ ์ถ์ฝํ๊ณผ ์ฝํ๋ ํํ๋ฅผ 19๋ฒ ์ฌ์ฉํฉ๋๋ค. ๋ค๋ฆฌ๋ ๋๋ก ์งง๊ฒ ๋ฐ์ํ์ธ์.
- โthโ ์๋ฆฌ: breathe /bษนiหรฐ/, unhealthy /สnหhษl.ฮธi/
- โshโ์ โzhโ ์๋ฆฌ: tension /หtษnสษn/, meditation /mษdษชหteษชสnฬฉ/, anxious /หรฆลkสษs/, rush /ษนสส/, emotion /ษชหmษส.สษn/
- ๊ธด ๋จ์ด โ ๊ฐ์ธ ์์น์ ์ฃผ์: repetitive /ษนษชหpษtษชtษชv/, uncertainty /สnหsษหtษnti/, anxiety /รฆลหzaษช.ษti/, unnecessary /สnหnษs.ษหsษษน.i/, beneficial /หbษn.ษชหfษชส.ษl/
์ด ์์์ผ๋ก ์ฐ์ตํ๋ ๋ฐฉ๋ฒ
- ๋จผ์ ๋งํ์ง ์๊ณ ์์์ ๋๊น์ง ๋ฃ๊ณ ๋ชจ๋ฅด๋ ๋จ์ด๋ฅผ ์ ์ด ๋ก๋๋ค.
- 0.75๋ฐฐ์์ผ๋ก ํ ๋ฌธ์ฅ์ฉ ์๋์์ ์์ํ๊ณ , ์ต์ํด์ง๋ฉด ๋ณดํต ์๋๋ก ๋์๊ฐ๋๋ค.
- ์์ ์ ๋ชฉ์๋ฆฌ๋ฅผ ๋ น์ํด ์๋ณธ๊ณผ ๋น๊ตํ๊ณ , breathe, organize, trigger ๊ฐ์ ๋จ์ด์ ํนํ ์ฃผ์ํฉ๋๋ค.
์๋์์ด๋? ์์ด ์ค๋ ฅ์ ๋น ๋ฅด๊ฒ ํค์ฐ๋ ๊ณผํ์ ๋ฐฉ๋ฒ
์๋์(Shadowing)์ ์๋ ์ ๋ฌธ ํต์ญ์ฌ ํ๋ จ์ ์ํด ๊ฐ๋ฐ๋ ์ธ์ด ํ์ต ๊ธฐ๋ฒ์ผ๋ก, ๋ค์ธ์ด ํ์์ธ Dr. Alexander Arguelles์ ์ํด ๋์คํ๋ ๋ฐฉ๋ฒ์ ๋๋ค. ํต์ฌ ์๋ฆฌ๋ ๊ฐ๋จํ์ง๋ง ๋งค์ฐ ๊ฐ๋ ฅํฉ๋๋ค: ์์ด๋ฏผ์ ์์ด๋ฅผ ๋ค์ผ๋ฉด์ 1~2์ด์ ์งง์ ์ง์ฐ์ผ๋ก ์ฆ์ ์๋ฆฌ ๋ด์ด ๋ฐ๋ผ ๋งํ๋ ๊ฒโโ๋ง์น '๊ทธ๋ฆผ์(shadow)'์ฒ๋ผ ํ์๋ฅผ ๋ฐ๋ผ๊ฐ๋ ๊ฒ์ ๋๋ค. ๋ฌธ๋ฒ ๊ณต๋ถ๋ ์๋์ ์ธ ์ฒญ์ทจ์ ๋ฌ๋ฆฌ, ์๋์์ ๋์ ์ ๊ทผ์ก์ด ๋์์ ์ค์๊ฐ์ผ๋ก ์์ด๋ฅผ ์ฒ๋ฆฌํ๊ณ ์ฌํํ๋๋ก ํ๋ จํฉ๋๋ค. ์ฐ๊ตฌ์ ๋ฐ๋ฅด๋ฉด ์ด ๋ฐฉ๋ฒ์ ๋ฐ์ ์ ํ๋, ์ต์, ๋ฆฌ๋ฌ, ์ฐ์, ์ฒญ์ทจ๋ ฅ, ๋งํ๊ธฐ ์ ์ฐฝ์ฑ์ ํฌ๊ฒ ํฅ์์ํต๋๋ค. IELTS ์คํผํน ์ค๋น์ ์์ฐ์ค๋ฌ์ด ์์ด ์ํต์ ์ํ๋ ๋ถ๋ค์๊ฒ ํนํ ํจ๊ณผ์ ์ ๋๋ค.