쉐도잉 연습: How To ACTUALLY Stay Mentally Healthy - YouTube로 영어 말하기 배우기

All right, guys, today we're going to talk about how Dr. K stays healthy.

⏸ 일시 정지

재생 속도:

463 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

All right, guys, today we're going to talk about how Dr. K stays healthy.

So I have a lot of responsibilities in life.

I'm sure you all do, too.

I work as a psychiatrist and medical doctor.

I do this whole healthy gamer thing,

which sometimes means that people will comment things on the Internet that aren't the nicest about me.

Sometimes people like the New York Times will write articles about me.

I also take care of five people over the age of 70 in terms of certain medical things,

winterizing their house, stuff like that.

I've got two kids at home,

so there's like parenting involved and my wife is just a touch high maintenance.

So how do I stay mentally healthy,

mentally focused, excited about the work that I do?

I'm lucky in a lot of ways,

so let's kind of dive in.

So how do I stay mentally healthy?

First thing is I engage in a shocking number of bad habits.

So the first bad habit that I engage in purposely,

which I think really helps me a lot,

is I sleep with my cell phone right next to my bed.

Now, this is advice that I have given that you should not sleep with your cell phone right next to your bed.

It's a bad idea.

Have your phone out of reach.

There are studies that show

that even having your phone face down in the same room with you drains your willpower a little bit.

So why do I do this?

Really simple.

So one is because I'm a medical doctor and because I take care of five people over the age of 70.

Sometimes I get phone calls in the middle of the night,

so I need the phone there.

But I discovered something that's a little bit more important.

See, a lot of us try to create an environment

and a habit sort of structure so that things are easy for us.

So a lot of us go for,

I want an easy life and high outcomes, right?

So I want everything to be efficient.

I want everything to be easy so I can knock it out of the park.

What I sort of discovered is that there's a whole scale deconditioning of our capabilities in society,

especially by technology.

So we're seeing that the more you make things easy on yourself,

the less capable you become.

So I sleep with my cell phone right next to me.

And when I wake up in the morning about a year and a half ago,

I used to spend 45 minutes on my phone first thing in the morning.

It's the advice that Dr. K absolutely says you should never do this,

drains your dopamine, all this kind of stuff.

I used to do it too.

And so then I thought to myself,

okay, should I like, should I stop doing this because this is not good for my brain?

It's not good for my dopamine.

I said, actually, no, I'm,

what I'm going to do is wake up every morning

and I'm going to intentionally not use it for the first hour of the day.

I'm actually not going to make things easy for myself.

I'm not going to turn things into a habit.

I will wake up in the morning and I will struggle with it.

So this does a couple of really important things.

The first is that it messes up your performance, right?

So there are many days where I would crack

and then my dopamine stores would be messed up for the rest of the day.

But over time, as I said,

one really specific target, I'm just not going to use my cell phone in the morning,

fail many days a week.

That's okay.

About a year, year and a half later,

now I almost never get on my phone in the morning.

And here's the really, really interesting thing.

As you train yourself to not use your phone,

you don't make it easy on yourself.

You train yourself to be able to resist.

What I found is that my cell phone use has decreased from about four

and a half hours a day to about one and a half to two hours of the day.

Strengthening your willpower first thing in the morning actually translates through to the rest of the day.

So the first thing that I do to stay mentally healthy is to stay sort of cognitively fit.

So don't just make everything easy on yourself and train yourself up in the particular skills that you're interested in.

Part of the reason that I'm able to resist my cell phone,

and granted it takes about a year,

is because I've done some amount of mental training.

So I talk about this in Dr. K's Guide to Meditation,

but there are two specific things that I think you guys can look into if you're having trouble with this.

One is Bratihara.

Bratihara means sensory withdrawal.

So basically what happens is in our attention,

in our mind, our mind will go towards the sensory objects outside of us.

So I like think about my phone.

I want my phone.

I see my phone.

I reach for my phone.

There's literally a meditation practice that is all about withdrawing your attention from the senses and back into your mind.

When you train in Bharatiya Hara,

I find that it makes it way easier to do a lot of stuff because it basically reduces our distraction.

I keep seeing comments, Dr. K,

how do I apply this to a situation in my life?

That's literally why we created a coaching program.

Our coaches are certified on an evidence-based curriculum designed to help you get unstuck.

This involves analyzing your patterns,

increasing your understanding and working with you week to week to help you develop a plan to create lasting change.

So if y'all are interested,

check out the link in the description below.

100

Second thing that I do is I really think about my energy like a battery.

101

Now, a lot of us,

102

when we feel tired, we will take a break, right?

103

Oh my God, I can't work anymore.

104

Now I have to take a break.

105

Once I take a break,

106

I'm kind of like vegging out for a little bit.

107

Like my mind gets kind of numb.

108

I'm doing something, a 30 minute break ends up being an hour,

109

two hours, and then I come back to work and I'm even more exhausted.

110

So one of the things that I do is I literally pay attention.

111

This is an exercise that I learned when I was running this thing called the SMART program,

112

the stress management and resilience training program for 600 physicians across the country in the United States.

113

So there's a really cool exercise called the energy battery exercise,

114

which is just to ask people what drains your energy and what gives you energy.

115

As I go throughout my day,

116

I really pay attention to what really drains my energy.

117

So at the top of the list is caffeine.

118

So caffeine does not give you energy.

119

All it does is block your sensation of tiredness.

120

So I noticed that there are a lot of things that I do that would let me power through, right?

121

So I'm going to drink a cup of coffee at 4 p.m because I have all this work to do.

122

And this is important to understand,

123

caffeine doesn't give you energy.

124

It is a loan against future energy.

125

There are a lot of things that I do throughout the day that actually decrease my energy.

126

Another good example is the way that we take breaks.

127

So I just sort of noticed that when I would take a break

128

and let's say I pull out my cell phone or I,

129

you know, browse Reddit for 15 minutes because I can't focus on the paper I'm reading or whatever.

130

What I noticed is that there's a lot of stuff I do in my breaks that actually drains me more.

131

And then it gets really like you get into this cycle that's like,

132

OK, I'm going to take a break.

133

I'm going to browse on my phone for an hour.

134

But then you don't feel like refreshed and rejuvenated when you go back to work.

135

The purpose of taking a break is to recharge your energy levels so that you can work more efficiently.

136

Instead, we've got this combination of doom scrolling and caffeine,

137

which is depleting my energy,

138

allowing me to finish this work,

139

but is sort of leaving me completely in tatters at the end of the day.

140

So really pay attention to what can you do during your breaks that actually improve your energy level.

141

As I started paying attention,

142

I noticed that there are also all kinds of other things that really cost me a lot of energy.

143

This includes things like social relationships.

144

So there were certain people that would call me just to chat,

145

or sometimes I'd get text message or invitations.

146

And they're like some people in my life that I just found absolutely exhausting.

147

Now I have to maintain a relationship with these people.

148

I want to maintain a relationship with these people,

149

but I also don't have to do it like right when they call.

150

So I think a greater awareness of through just asking yourself a simple question at the end of this,

151

what will my energy level be?

152

And focusing a lot on breaks and recovery is crucial.

153

So for me, a couple of things that I do to increase my energy level are take naps and walk.

154

These are the two biggest things.

155

So naps become a bit tricky because a lot of people that,

156

you know, I worked as a psychiatrist will say like,

157

okay, if I nap, I end up napping for like three hours or four hours.

158

I can't take a 20 minute nap.

159

I can't take a 30 minute nap.

160

So if you are sleep deprived,

161

if you're using too much caffeine,

162

then a nap may turn into a three hour nap.

163

The other thing that I learned about napping when I was meditating is sometimes I would fall asleep during meditation.

164

You know, I'd be meditating for an hour, two hours, three hours.

165

And so my teachers, and I thought this was a problem.

166

So I'd go to my teachers and I'd say,

167

Hey, I keep on like falling asleep during meditation what do I do about this?

168

And they said, look, if your body is tired,

169

if you're sleep deprived, then you will fall asleep during meditation.

170

That's okay.

171

It won't last forever.

172

And what I've noticed about napping specifically is as I cut back on my caffeine,

173

as I maintain my energy levels better,

174

I start to sleep better at night.

175

And now I'm down to about 20 or 30 minute naps.

176

So I strongly recommend that you all set a timer for about 20 to 25 minutes if you're having trouble with napping.

177

And the reason is because that first 20 minutes is enough for physiologic recovery.

178

and once we start entering stage two,

179

stage three, stage four and REM sleep,

180

then it becomes really hard to wake up.

181

Next thing that I discovered is absolutely fascinating.

182

So I don't know if this happens to y'all,

183

but I noticed that over the last couple of years,

184

like I would watch a TV show and I would pull out my phone during the boring parts of the TV show.

185

I would also play video games and I was like,

186

oh my God, this video game isn't fun.

187

I'd check the reviews and be like,

188

okay, I'm six hours in or like,

189

like I'd watch a show, right?

190

I'm six hours in.

191

It doesn't really get better.

192

So a good example of this is like I tried watching Six Feet Under

193

and I watched a couple of episodes and I was like,

194

OK, does it get better?

195

I tried to play like Dune Awakening

196

and I thought it was like a really cool game and I really enjoyed parts of it.

197

But I was like, OK,

198

does it like really get better?

199

I'm not thrilled with the combat.

200

So I noticed something really interesting,

201

which is that I force myself to power through entertainment that I don't enjoy.

202

I keep on watching a show on Netflix to wait for it to get good.

203

I keep on playing a video game in order for it to get good.

204

I was wasting huge amounts of time,

205

not even having fun, even being on my cell phone

206

when I'm watching a show while I'm waiting for it to get good.

207

And I looked at this and I was like,

208

what the hell am I?

209

Why am I trying to power through and force myself to waste 60 hours of my life?

210

Like, what am I actually doing?

211

So I started doing something really,

212

really simple, which is when I get bored with a game or a TV show,

213

I stop it.

214

So with my Dota friends,

215

they've gotten a little bit frustrated with me because I'm kind of this one and done.

216

They're like, well, you just logged on.

217

You're like, hey, do you want to play Dota?

218

We all logged on.

219

Now we're all here playing one game and then you're bailing.

220

Fair point.

221

Right.

222

So I don't message those people anymore.

223

If I want to play a game of Dota,

224

I'm going to stick around for a couple of games.

225

But I think it's like really bizarre

226

that we try to force ourselves to stick with entertainment in order for it to get good.

227

I just stopped doing that.

228

Like the moment that I pull out my cell phone,

229

I said, okay, hold on a second.

230

I'm not having fun with this.

231

So I'm going to stop and I'm going to go do something else.

232

This is really bizarre, but I watch TV sometimes in my bed.

233

And so I'll just literally turn off the TV.

234

I will turn to my left side and I will close my eyes for about 20 minutes.

235

Now y'all may have noticed something kind of interesting.

236

You guys know that when you're watching TV or you're on your phone or something,

237

you start to feel sleepy, right?

238

You're pretty tired.

239

You don't feel like like getting up,

240

and then you turn it off,

241

and then you try to close your eyes and go to sleep because you're tired.

242

And then something weird happens.

243

The moment that you put your screen away or you turn off the TV,

244

you no longer feel sleepy and your mind becomes active.

245

So then you're like, okay,

246

do I go back to watching or what goes on?

247

So the sequence for me used to be turn off TV,

248

lay down, try to close my eyes,

249

and then pull out my cell phone five minutes later.

250

So instead what I do,

251

I lay down on my left side for about 20 minutes.

252

Then what I notice is like, I'm rejuvenated.

253

Like, I don't know if this makes sense,

254

but when you turn off the TV and you close your eyes,

255

then you feel bored and your mind actually turns on.

256

So I stay there for about 20 minutes and then I get up

257

and then I noticed that my energy levels are actually way higher.

258

So I stopped powering through because it's actually a complete waste of time to wait to get hooked.

259

And that's really what we're looking for, right?

260

Like we're looking to get hooked.

261

We're looking to want to be consumed with this thing.

262

But this creates another problem.

263

And this is sort of what I've noticed as I stopped doing this is like now

264

that I'm no longer like getting hooked to TV and video games,

265

I'm noticing something really cool,

266

which is that my enjoyment of other activities is actually skyrocketing.

267

So I've started reading fiction again.

268

I've started reading nonfiction.

269

And it's sort of like if I don't force my brain into falling into dopaminergic crap,

270

it actually works way better for other kinds of things.

271

Next thing I do to stay mentally healthy,

272

I prioritize about one hour of work a day on passion projects.

273

So this is really important.

274

So the standard sequence of things is,

275

you know, I wake up,

276

I have to go to work.

277

I go to work.

278

I work there for eight hours.

279

I commute back home.

280

I have to take care of this.

281

I have to take care of that.

282

We're just wiped at the end of the day.

283

Okay.

284

And so then there's like all this stuff that I want to do.

285

Maybe I want to learn how to play piano.

286

For me, it's learning how to become a better writer.

287

So there are certain things that I like want to do.

288

Meditation, yoga, all that kind of stuff.

289

At the end of the day, we're just tired.

290

So this is actually something I started in residency.

291

So when you're in residency,

292

like you work a lot, okay?

293

So you're working 80 hours a week to 100 hours a week.

294

In psychiatry, sometimes we would work 60, 65.

295

And so I sort of noticed that like for a period of four years,

296

like I'm learning psychiatry, but I'm not advancing in anything else.

297

So I started getting up actually 30 minutes earlier or getting even getting ready faster.

298

It's not even 30 minutes.

299

I'd get up like 15 minutes earlier.

300

I just get ready really fast for the day.

301

I'd plan a little bit the night before so I don't have to like pack my lunch or whatever.

302

And then I would sit down and do like 20 to 30 minutes of like stuff that I wanted to do.

303

And this is what I noticed is that when I spend some amount of time,

304

ideally every day, but realistically ends up being like four days a week,

305

including weekends, doing stuff that I want to do,

306

doing stuff that I feel passionate about,

307

like two or three days ago,

308

I wrote 1,917 words in 66 minutes.

309

So what happened?

310

It changes your perception of control and autonomy in life.

311

There's a lot of research that shows that feeling out of control is not actually dependent on your environment.

312

It is about how many choices you make.

313

So there's a lot of research that shows that having control of your life,

314

having purpose or direction in your life comes from making choices.

315

So when we live in a world where it's like,

316

okay, I have to go to work and then I come home and then I feel exhausted.

317

I have no energy.

318

It's hard to do anything.

319

Three months can go by and all you've done is go to work and come home.

320

You haven't made any progress in anything that you're passionate about.

321

So this sounds kind of counterintuitive because people would say,

322

okay, do the work first.

323

Make sure you do laundry.

324

Make sure you do this.

325

Make sure you do this.

326

But we live in a world where we're squeezed so hard.

327

There's no juice left.

328

There's nothing left at the end of the day.

329

The world demands so much of you.

330

The only way to stay mentally healthy for me is to do that stuff first thing in the morning.

331

So at least at the end of the week,

332

you know, I got to spend a few hours doing what I love,

333

growing as a person, improving myself.

334

And that really pays dividends over the long run.

335

The last thing that I do to stay mentally healthy is disbelieve my mind.

336

So I know this sounds kind of weird,

337

but like your mind is not a beacon of truth.

338

In fact, quite the opposite.

339

Our mind has evolved to have certain cognitive biases.

340

Depending on how active our emotional circuitry is,

341

we start to think in black and white.

342

We start to catastrophize.

343

We start to make comparisons.

344

And so one of the things that I've sort of noticed

345

that really helps me stay mentally healthy is that sometimes my mind is wrong.

346

If we look at the nature of most mental illness,

347

the more severe the mental illness is,

348

the more people believe their mind.

349

So if I have psychosis and delusional thinking,

350

which is generally considered to be a pretty severe form of mental illness,

351

my mind tells me that the FBI is following me and I believe it.

352

If we look at people who are severely depressed and are suicidal,

353

they're people who believe that their loved ones would be better off without them.

354

That's what their mind is telling them.

355

And they actually believe it.

356

357

if we look at the process of literally moving from psychiatrically hospitalized with severe mental illness to being in remission

358

and no longer needing psychiatric treatment,

359

the one thing that changes in basically every mental illness is our capacity to disbelieve our mind.

360

So there are a couple of things that I look out for.

361

The first is, is my mind thinking black and white?

362

So am I thinking, I'm screwed.

363

This is going to end in disaster.

364

This is going to be amazing, right?

365

This is going to be perfect.

366

This is everything that we need.

367

Oh my God, we're going to do this new hire.

368

We just came up with this new idea for a video and it's going to be the best video on the planet.

369

Anytime my thinking is one,

370

one, 100 or zero, I stop,

371

I take a step back and I'm like,

372

okay, take a deep breath,

373

take a walk for a little bit,

374

revisit this, just disbelieve your mind.

375

The second thing that I disbelieve my mind with is comparisons.

376

So anytime my mind makes a comparison,

377

I take a big step back and I think to myself,

378

no, this is like not correct.

379

This is fundamentally not correct.

380

And here's kind of my reasoning.

381

So I sit in a weird space where I'm like a doctor,

382

I'm a creator, I'm an entrepreneur, right?

383

And I'm not trying to like humble brag here,

384

but this is just where I said,

385

I'm just sharing the inside of my mind.

386

Okay.

387

And the thing is I'm like mediocre at all three of those things, TBH, right?

388

So I look at doctors who are better than me.

389

I look at influencers who are bigger than me.

390

I look at entrepreneurs who are more wealthy than I am.

391

So I know it sounds kind of weird,

392

but like, doesn't matter where you are,

393

your mind can always make comparisons.

394

And so anytime my mind makes a comparison,

395

I try to take a step back.

396

I try to think to myself,

397

okay, if I devoted 100% of my time to being a physician,

398

could I match that person?

399

Maybe.

400

If I focused on making a bunch of money,

401

could I succeed in that?

402

Maybe.

403

If I focused on becoming the most popular content creator and I started making a lot more clickbait content,

404

if I started doing interviews and things like

405

that where there's a lot of voyeurs in the audience and I try to make people cry,

406

could I be more successful?

407

Absolutely.

408

But do I want to do those things?

409

Do I want that life?

410

Do I want a life where I spend two hours a day with my kids on average,

411

or do I want to make a million more dollars a year, right?

412

What do I actually want?

413

So I'm very careful about believing or disbelieving what my mind says

414

and recognize that it's just an instrument that is designed to take sensory input and then form some kind of conclusion.

415

But my mind is definitely not an arbiter of truth.

416

The last thing that I want to spend a moment talking about is how limited all of this stuff is.

417

So I think I gain a ton of mileage,

418

I think it's been very,

419

very transformative for me to do all of these things.

420

It's one of the ways that I stay,

421

you know, mentally healthy and stay engaged and stay passionate about the work that I do.

422

So it's a way to deal with burnout.

423

But this way of living is very luxurious.

424

So if you look at research on,

425

you know, mental security and financial security and mental wellness,

426

quality of life, things like that,

427

there are a couple of things that I have going for me that a lot of people don't.

428

The first of which is I have a roof over my head and I'm generally speaking financially secure.

429

I'm on a financial path where like,

430

I'm not going to be super loaded or anything like that,

431

but I'll be able to save for my retirement.

432

I'll be able to support my children some.

433

They'll probably have to work in their life.

434

And so that is a huge load off of my back.

435

There have been times in my life where I haven't been sure how I'm going to make ends meet.

436

There have been times in my life where I haven't been sure like where I'm going to live

437

or where I'm going to end up, you know, staying.

438

And the cost of that for your mental cannot be underestimated.

439

It is huge.

440

The other huge thing that I have going for me is

441

that I have a nuclear family that I love and loves me in turn.

442

There's like no abuse or toxicity in my household, right?

443

I mean, maybe my kids will disagree when they're older,

444

but you know, I spend time doing homework with my kids.

445

My kids give me a hug every day.

446

We play Smash Brothers together.

447

We recently reached a really cool milestone.

448

So about a year, year and a half ago,

449

I used to be able to 2v1 them like pretty easily,

450

but holy, like now when we 2v1,

451

I don't stand a chance.

452

They just take turns edge guarding me on cooldowns and there's like no way for me to survive.

453

I have a marriage that I think is relatively healthy.

454

I'm pretty happy.

455

My wife is pretty happy.

456

And there's no way to underestimate the value of that.

457

Part of the reason that we made the relationship guide and things like that.

458

I just want to be clear with y'all

459

that I think all of the stuff in this video is stuff that you can do.

460

But make no mistake that there are such important foundations for your mental health that are outside of this stuff.

461

And my hope is by implementing some of these things,

462

y'all will be able to move in a direction that helps you have healthy relationships,

463

be productive, and be financially secure.

TRENDING

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.

☕ 커피 한 잔 사주기

ShadowingEnglish는 여러분의 지원 덕분에 100% 무료로 운영됩니다. 서버 및 AI 유지 비용이 많이 듭니다. 여러분의 커피 한 잔이 큰 힘이 됩니다! ��

PayPal로 기부하기

ShadowingEnglish.com – 영어 쉐도잉 연습

쉐도잉(Shadowing)으로 원어민처럼 영어를 말하세요. YouTube 영상을 한 문장씩 듣고 따라 말하며, 진짜 발음과 유창성을 키우세요. IELTS 학습자들이 선택한 방법.

쉐도잉 연습: How To ACTUALLY Stay Mentally Healthy - YouTube로 영어 말하기 배우기

인기 동영상

이 영상을 통해 말하기 연습을 하는 이유는 무엇인가요?

맥락에서의 문법 및 표현

일반적인 발음 함정

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉 연습: How To ACTUALLY Stay Mentally Healthy - YouTube로 영어 말하기 배우기

앱 다운로드

이 영상을 통해 말하기 연습을 하는 이유는 무엇인가요?

맥락에서의 문법 및 표현

일반적인 발음 함정

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법