쉐도잉 연습: How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series - YouTube로 영어 말하기 배우기

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You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
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You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that empty, freaked out sensation in your stomach?
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Welcome back, anxiety.
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Most of us think of anxiety as a bad thing, something to be avoided at all costs.
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But what if it weren't?
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What if you could take all of that energy racing around your brain and your body and transform it into something helpful?
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[The Way We Work] Global anxiety levels, both the clinical kind and what I call the everyday kind, have increased tremendously in recent years.
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And many of us are noticing this at work.
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We might think of anxiety as something that we'd rather just leave on the side of the road if we could.
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But anxiety is an important tool that arose during our evolution that we use to avoid danger.
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It's essential for our survival.
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So how come we don't even feel vaguely protected by it?
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It's because the volume of our individual and collective anxiety levels has been turned way up too high, and too much of even a potentially good thing like anxiety is bad.
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So I would like to share two powerful, science-based tools for turning down the volume on our anxiety and helping us get anxiety back to its helpful, protective state.
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And both of these tools begin by connecting with our bodies.
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Tool number one is breath work.
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It's just simple, deep breathing.
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Slowly inhale and exhale.
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This can be one of the most immediate ways to calm anxiety, because deep breath directly activates the natural de-stressing part of our nervous systems called the parasympathetic nervous system.
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I recommend a boxed breathing approach, which is: inhale deeply on four counts, hold at the top for four counts, exhale deeply on four counts and hold at the bottom for four counts.
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You can even do this in the middle of any anxiety-provoking conversation, and no one will even know.
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Lots of people, from ancient monks to modern meditators, have figured this tool out and use it all the time.
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Tool number two: moving your body.
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This one also has immediate positive effects on your mood state, but for a different reason.
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Every time you move your body, you're releasing a whole bunch of beneficial neurochemicals in your brain.
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These neurochemicals include dopamine, serotonin, noradrenaline and endorphins, mood and reward-boosting neurochemicals that work to both increase positive mood states and decrease negative ones.
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I like to say that every single time you move your body, it's like giving yourself a wonderful bubble bath of neurochemicals for your brain.
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So when your boss's email comes in and your heart starts to race, what exactly can you do?
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If you're in an office, try taking a short walk around the block or even to the supply closet for some sticky notes.
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If you're working from home, put on two of your favorite songs and dance around the living room like no one is watching.
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Studies have shown that all it takes is ten minutes of walking to get those mood-boosting effects.
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But be creative with your movement session.
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Whether that's a quick session of power vacuuming a la Mrs. Doubtfire when you’re stressed about a deadline or doing a set of jumping jacks or getting off the elevator one floor early to do a power walk up that last flight of stairs before an important meeting.
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All of these possibilities will all help your anxiety levels come down.
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In fact, I tested this effect on my own NYU students.
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First, I had them take an anxiety assessment before leading them in a movement session that included movements from kickbox and dance and yoga and martial arts together with positive spoken affirmations.
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Then I had them retake that same anxiety assessment again.
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What happened?
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After our movement session, their anxiety scores had decreased to normal levels.
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Now that's powerful, real-world example that you can use in your life today.
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So make sure to incorporate these bursts of activity in your day, and try one out next time you're feeling stress.
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It can really make your anxiety feel less all-consuming.
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Once you connect with your body and turn the volume down on your anxiety, two important things will happen.
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First, when that email comes in, you'll be in a better position to evaluate what about it makes you anxious.
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Is it that you've taken on too much or that you feel insecure about a particular skill set?
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In other words, you'll be able to use this emotion, anxiety, for exactly what it was evolved to do: warn you about potential dangers so you can become aware of them and find ways to effectively and creatively address them in your everyday life.
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Second, once you find the warning signals in your anxiety, you'll be able to communicate with others.
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You might seek out advice from a trusted colleague when that difficult issue arises.
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Or you might even have a conversation with your boss about how to prioritize projects.
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Because you're no longer in fight-or-flight mode, asking for that support won't feel nearly as threatening.
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And one of the best gifts of approaching your anxiety in this way is that you will be able to notice those telltale signs of anxiety in everyone else around you, especially those forms of anxiety you're most familiar with.
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And what will that do?
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That will allow you to give that person a smile or a kind word to help them through that moment.
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In other words, your own form of anxiety can boost your personal super power of empathy.
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And I can't think of anything we need in this world today more than higher levels of empathy for one another.
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Your take-home in all of this?
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If you breathe, move and take note of what your anxiety is signaling, you'll feel more fulfilled, more creative, more connected and less stressed overall.
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And that's my wish for every one of us.

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이 수업에 대하여

이 수업에서는 불안감을 다루는 방법에 대해 배울 것입니다. 불안은 많은 사람들이 경험하는 일반적인 감정이며, 이를 관리하는 여러 가지 학생들에게 유용한 기술을 배우게 됩니다. 우리는 호흡 연습과 신체 활동을 통해 불안을 줄이는 구체적인 방법들을 연습하고, 이러한 기법들이 일상생활에서 어떻게 적용될 수 있는지에 대해 논의할 것입니다. 이러한 연습을 통해 언어 능력 또한 향상시킬 수 있습니다. 영어 발음 교정과 회화 연습에 도움이 되는 유익한 정보를 제공합니다.

핵심 어휘 및 구문

  • 불안감 (anxiety): 감정의 한 종류로, 긴장감이나 걱정을 느끼는 상태를 의미합니다.
  • 호흡 연습 (breath work): 심호흡을 통해 마음을 안정시키는 기법입니다.
  • 신체 활동 (moving your body): 몸을 움직여 기분을 좋게 만드는 것입니다.
  • 신경화학물질 (neurochemicals): 기분을 조절하는 데 중요한 역할을 하는 화학물질입니다.
  • 약속 (affirmations): 긍정적인 자기 대화로, 자신감을 높이기 위해 사용됩니다.
  • 위험 회피 (avoid danger): 불안의 본래 작용으로, 위험을 회피하기 위한 것입니다.
  • 창의적 해결 (creative address): 문제를 해결하는 독창적이고 효과적인 방법입니다.

연습 팁

이 비디오의 속도와 어조에 맞추어 연습하려면 다음의 팁을 활용해 보세요. Shadow speak 또는 shadowspeak 기법을 사용하여 발음과 억양을 같이 연습할 수 있습니다. 느리게 시작하여 점차 속도를 높여 보십시오. 또한, 비디오 속 인물의 감정과 반응을 모방하는 것도 중요한 연습입니다. 불안감을 표현할 때의 목소리와 몸짓을 따라 해보세요. 이를 통해 영어 회화 연습과 함께 발음 교정 효과를 볼 수 있습니다. 자신의 목소리를 녹음하여 들어보면 더욱 발전하는 데 도움이 됩니다. 짧은 문장이나 구문을 반복적으로 연습하여 자연스러운 말하기를 목표로 하세요. 이 과정에서 친구나 동료와 함께 대화하며 서로 피드백을 주고받는 것도 좋은 방법입니다. 이렇게 하면 자신의 언어 능력을 키우고, 불안감을 보다 효과적으로 관리할 수 있습니다.

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.

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