쉐도잉 연습: If You Have Anxiety, Watch This - 영상으로 영어 말하기 배우기

연습 모드 선택

각 모드는 전체 화면 연습실로 열립니다.

290 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

Anxiety is on the rise, but anxiety itself is very natural.

And so people are like, I want to get rid of my anxiety.

And I'm like, no, you want to get rid of certain aspects of your anxiety.

Because anxiety is a natural response to fear, into stress, into uncertainty, and more specifically perceived threats.

If you have anxiety, when you're walking down, like you start getting a real anxious feeling when you're walking in the dark,

going through a crowded, dark room and you start getting anxious, well, maybe that's something that's telling you you should be anxious so that you protect yourself.

Or if you're going through a dark alley and you get anxious, that's a good thing.

But when you're anxious and feel anxiety when you're sitting in your house watching TV or just hanging out,

probably not the best time to be anxious.

There's nothing to really fear in that moment.

And so it's a good thing for humans because what it is is it is our brain

projecting itself into the future and then telling our body to prepare for some sort of possible threat.

So think about that for a second.

Anxiety is our brain projecting into the future and telling our body, get ready.

So at the core of anxiety is the thought of I am not safe.

I need to prepare my body for some sort of attack

or to be able to run or to be able to fight or to be able to freeze.

and so your safety in some way feels threatened believe it

or not and

so the question is what does it feel threatened by that's

what you really need to figure out need to take a step back

when you're feeling anxious and saying like where do i not feel safe right now so

if you get i'll give a couple examples you get anxious

about public speaking you might show up in sweaty palms

and your heart's racing

and you start to think about oh my gosh i'm getting really anxious about this public speaking that I need to do, the fear behind it might be,

I'm not safe because I might be humiliated or I have to give a presentation at work.

I'm not safe because what if I screw up this presentation in public speaking

and then I get fired and I lose my house and then I go broke and they live on the street.

That's my safety being taken from me in some sort of way.

So my body's preparing for some form of attack.

If you start to get real anxious when you go out to a social events.

It might be like, I'm not safe.

I might say something wrong, or I might be rejected, or I might be kicked out of the tribe.

And so I don't feel safe.

And so I have this feeling of anxiety when I think about social events.

Maybe it's you were raised by a mother who was really, really worried about health concerns.

And so maybe you get anxiety about your health.

And so how it shows up is you're excessively Googling anytime your elbow hurts or something like that.

And so you get body scans or you're doing frequent doctor visits all the time.

It's like, I'm not safe because there might be something wrong with me.

There must be something wrong with me.

I got to make sure that anything that's wrong with me, I've got to fix.

You know, maybe you're getting really anxious about being late somewhere.

So you're rushing and you're frantic and you're sweating and your heart's racing and you're irritable.

And it's like, I'm not safe because if I show up late, everyone's going to see that I'm late.

Others might think that I'm irresponsible and that they might not want to hang out with me.

So once again, I'm getting kicked out of the tribe again in some sort of way.

And we will be right back.

Hey, real quick, let me interrupt this episode.

I have a huge announcement.

I have an in-person event, three days this year in Austin, Texas happening.

If you want to learn more about it, you can join the waitlist right now.

And the people who join the waitlist will get the biggest discounts and the cheapest prices for this three-day event.

You can go to freedomwaitlist.com or you can scan that QR code that's right there.

And now back to the show.

Maybe you're sitting at work and you're having a great day

and you're just putting your stuff together and just writing your emails.

You're sitting there and then bing, a notification from your boss pops up and it says, hey, are you free today at four?

And you just get anxious immediately.

And you're like, oh my God, I'm not safe because I might get fired.

There must be something that I did wrong.

Maybe they're downsizing.

Maybe I'm not good enough in some sort of way.

I can't lose my job because I got to feed my children.

I've got to feed myself.

I've got to pay my mortgage.

Or maybe you're sitting there and your phone buzzes and it says mom calling.

And you get all anxious.

You get all tight.

You can feel yourself starts getting anxious.

You know, like, oh my God, I'm not safe.

Maybe there's something going on with her.

Maybe there's something going on with dad.

I might have to deal with something stressful.

Maybe she tells me that dad fell down the stairs.

And it's like, there's all of these safety and these fears that are there.

And so in some sort of way, when you have these anxious feelings, it's you feel like there's a threat in your environment in some sort of way.

It's good to have anxiety when you need it.

Like I said, when you're walking through a dark alley to have those anxious feelings to prepare you just in case.

It's not good when it's like an everyday all day kind of thing.

Chronic anxiety interferes with your daily life and we need to address it and it can be overcome.

That's the best part about it.

Anxiety almost always comes from your thoughts.

So really when we feel anxious, we need to take a step back and be like, what was I just thinking?

And so we're going to go over some research back techniques to kind of help you overcome that anxiety, those anxious thoughts, and to be able to pull your body out of that anxiety,

that anxious feeling that you have.

And so when you look at anxiety, first off, the definition of anxiety itself is a feeling of unease, such as worry or fear that can range from mild to severe.

It is normal and essential human emotion that serves as an adaptive response to danger or challenges.

That's the definition of anxiety.

So let me say it one more time, just so you can understand the actual definition is a feeling of unease, such as worry or fear that can range from mild to severe.

and it is normal and essential human emotion that serves as an adaptive response to danger or challenges.

Anxiety can show up in two different ways for you.

It can be emotional symptoms, worry, fear, irritability, difficult concentrating, restlessness.

It can be physical symptoms, muscle tension, headaches, sweating, trembling, rapid heartbeat, shortness of breath.

You can even have gastrointestinal issues.

So that's how it shows up in the body.

And so let me just show you a few ways that you can kind of let it out of the body, okay?

The first strategy is a relaxation technique for reduction of your anxiety.

100

You've heard me say it over and over and over again.

101

Deep breathing.

102

When your emotion is high, in some sort of way, your logic is low.

103

You're actually not thinking very well.

104

And so when you're really anxious, you tap into your fight, flight, or freeze.

105

and that's where your animalistic survival part of your brain turns on.

106

And your thinking and processing and executive decision-making turns off. And

107

so get yourself feeling a little bit better by using the

108

next few strategies where you can calm yourself back down so

109

that you can think the right way so that you can realize that maybe it's not that much of a threat.

110

So the first thing I always recommend is deep breathing because if I'm going to sit there and go, oh my God, I'm anxious.

111

What was I just thinking?

112

What am I fearing?

113

Why do I not feel safe?

114

But like, I'm not calmed down at this point.

115

It's going to make it really hard for me to think in a smart way.

116

And so deep breathing exercises help activate your body's relaxation response, and in turn reduces your anxiety levels.

117

And so it's real simple.

118

I always recommend five seconds in, 10 seconds out, and it slows your heart rate down.

119

It releases more carbon dioxide from your body and it lowers your stress levels.

120

So as soon as you start to notice anxious feeling, immediately go back to the breath.

121

The fastest way to change your state is to go back to your breath every single time.

122

Okay.

123

That's the first thing you got to deal with the body.

124

You got to calm it down.

125

Then we can start to talk about the thinking side of things and how to change it, which goes to strategy number two, which is something called cognitive restructuring.

126

It's a technique that involves identifying and challenging negative thought patterns or fears that are contributing to your anxiety, right?

127

This is where you're going to be like, well, what was I just thinking?

128

I was thinking this, you know, email from my boss.

129

I'm definitely getting fired.

130

It's like, well, hold on.

131

Let me not just go down that road.

132

It might be he wants to talk with me

133

because I've been doing so well might be because of the fact

134

that we have a presentation for a competitor to eat a competitor out in a week

135

or something like that and

136

so what you want to do with cognitive restructuring it's it's rooted in cognitive behavioral therapy

137

and it's been shown to be effective with treating anxiety disorders specifically

138

so the first thing you're going to do is you're going

139

to identify your negative thoughts that's the first step is to become aware of the negative thoughts

140

that fuel your anxiety notice when you don't feel good become aware of how your body feels

141

And usually you'll start to notice the anxiety inducing thoughts after you notice your body's reaction to it.

142

Most of the time, our anxiety, like our thoughts around anxiety, come under the conscious mind, the subconscious.

143

So it's like, bing, the email from the boss comes through almost immediately holy shit

144

i feel anxious i'm feeling all this anxiety you don't even notice the thought

145

that is in between the bing and the body

146

but there's always some sort of thought and so you have to understand

147

when you take a step back when you do the breathing

148

and then you say like what was i just thinking you'll usually start to notice the thought after

149

that you can usually start to use cognitive restructuring.

150

And so what you want to do, that's the first step is to notice it and all that.

151

And the second step is to challenge the negative thoughts.

152

Once you identify the negative thoughts, evaluate the accuracy of these thoughts.

153

Try alternative explanations.

154

Try another perspective.

155

How valid is your thought that is making you anxious?

156

Psychologists have found that 85% of what we worry about never happens.

157

Never.

158

Out of the remaining 15%, only 3% of it happens the way that we think that it will.

159

The other 12% of that 15% doesn't happen as bad as we think,

160

which means 97% of what we think and worry about and have anxiety over and mull over and ruin our day,

161

97% of it doesn't happen or turns out better than we think that it's going to.

162

And so it's like, how can I take a step back

163

and use cognitive restructuring to challenge the thought that is giving me anxiety?

164

So that's the second thing.

165

And number three is to replace your negative thoughts.

166

So after you challenge the negative thought, replace the negative thought with a more balanced,

167

realistic thought that can help you reduce your anxiety levels.

168

Okay.

169

I'm starting to notice I'm getting anxious.

170

Why is that?

171

It's because my boss just emailed me.

172

What was I just thinking?

173

What am I afraid of?

174

Where do I not feel safe?

175

I feel like maybe my boss is going to fire me.

176

Okay.

177

All right.

178

Is that real?

179

Am I actually going to be fired?

180

Probably not.

181

Is there possibly another explanation for why he's sending me an email about wanting to meet with me at four o'clock today?

182

Well, actually, yeah, that does make sense because I was talking to him yesterday about X, Y, and Z, and maybe he wants to meet with me about it.

183

Okay, that makes more sense.

184

So that's strategy number two, use cognitive restructuring.

185

Strategy number three is to use something called exposure therapy.

186

So it's a proven technique that involves gradually and systematically confronting situations

187

or objects or thoughts that you fear until the anxiety subsides in some sort of way.

188

And so this process will

189

help you learn that your fears most of the time are pretty irrational

190

and it allows you to start to tolerate the discomfort of those fears

191

and the anxiety that you're starting to have and

192

so what you're going to do is you're going to first off identify what's causing your anxiety this alone

193

when you just are able to kind of shine a light on the actual fear or the limiting belief or the

194

quote unquote lack of safety that you're feeling, just being able to kind of put it into words and to identify it helps a lot of people feel less anxious.

195

A lot of people feel less anxious after they identify it.

196

And people feel less anxious when they take a step back and they find out what they're anxious about, which is real funny because most people think they know what they're anxious about,

197

but then they take a step back and they realize that they're not anxious about that thing.

198

They're anxious about the way that they're perceiving that thing or the thoughts around that thing.

199

And so you identify your anxiety inducing thoughts and that alone in turn can make you feel less anxious.

200

You'd think that it would make you feel more anxious, but it actually makes you feel less anxious because you're like, oh yeah, it's usually not that big of a deal or it's less of a deal than you thought it was.

201

So maybe you notice that you've had this like underlying feeling of anxiety all week long

202

and you don't know why you're like, I've just been feeling it's Thursday and I feel like I've been anxious the past four days.

203

You're not really sure why.

204

Okay, well, take a step back, breathe, realize that you felt anxious since what time?

205

When did you start noticing your anxiety?

206

Oh yeah, that's right.

207

Since I had the meeting with my boss on Monday, today's Thursday, and on Monday, he told me I'm gonna need to give a presentation for work in two weeks.

208

And I am terrified of public speaking, and I'm even more terrified to do it in front of the entire company.

209

Okay, so that's the first thing is to identify the anxious feeling.

210

And then maybe I give myself gradual exposure to this presentation.

211

And so that's why when you're doing public speaking and you have to give a presentation, try to finish it and then practice it as many times as you possibly can.

212

You're trying to expose yourself to it.

213

The same way if someone's like terrified of a snake, you don't wanna just take a snake and put it on their lap, but if you have them in one room, on the complete opposite side of the room,

214

and on the opposite side of the room they have a snake, they might start to freak out, but if snake is in the box, it can't get out, they might start to freak out, they might start to freak out, gradually their body will calm down,

215

gradually it'll calm down, you bring it a little bit closer, gradually the body will calm down.

216

This is what exposure therapy is.

217

So you can expose yourself to the thing that's making you anxious.

218

And so what you do is you finish your presentation

219

and what you're gonna do is you're gonna read it out loud maybe 10 times the first day.

220

And then what you're gonna do is you're gonna go home and the next day, you're gonna practice the entire presentation.

221

You're gonna take your slides, you're gonna put it on your TV at home, you're gonna present it for nobody,

222

maybe your children's teddy bears when everybody goes to sleep and you're gonna go through the entire thing.

223

Practice it in your living room with PowerPoint 10 times.

224

Okay, that's a little bit more exposure.

225

Okay, I feel a little bit more confident about this.

226

And then what I'm going to do is maybe the week before the presentation, I'm going to stay late at work one night after everybody leaves,

227

and I'm going to practice it in the room that I will be presenting.

228

And I'm just going to practice it 10 times over and over and over again.

229

And then the night before, I'm going to be practicing it again.

230

And I'm going to come in early the day of, and I'm going to practice it before anybody else gets there.

231

and what happens is i've had

232

so much exposure to this presentation by the time i actually give the presentation i've already done it 50 times

233

and i've done it multiple times in the room

234

that i'm actually giving the presentation the only difference now besides the fact

235

that it's basically memorized is

236

that there's humans inside of the seats this is what exposure therapy to your anxiety will look like

237

and so that's really where to help you and

238

so that's the the three tips to So the three strategies to help you with it.

239

There's some simple lifestyle changes that I wanna give you guys to help you reduce your anxiety

240

that are just proven that you can do where if you have more anxiety, this is just ways to help.

241

First thing is exercise regularly.

242

Physical activity has been shown over and over and over again to reduce your anxiety by increasing your endorphins.

243

It promotes relaxation and improves your overall mood.

244

Regular exercise, at least 30 minutes per day can have really massive long-term benefits on your anxiety reduction.

245

That's the first thing.

246

Second thing is your nutrition.

247

When you have a really good, well-balanced nutrition, it manages your anxiety as well.

248

If you have too much coffee, it gives you more anxiety.

249

If you have too much sugar, it gives you more anxiety.

250

If you eat too much bags of chips and shit food, it's gonna give you more anxiety.

251

So try to eat more whole foods.

252

Try to limit your caffeine.

253

Try to limit your sugar.

254

Try to stay hydrated.

255

Dehydration can actually increase your anxiety levels.

256

So many people just don't drink enough water.

257

Like so many of your problems will be fixed if you just drink more water.

258

Your anxiety, you might have less fat if you end up doing it.

259

You might have better bowel movements.

260

So stay hydrated.

261

Drink less alcohol.

262

That's another thing as well that will help you. So that's number two.

263

Pay attention to your nutrition.

264

Number three, prioritize your sleep.

265

Sleep is really important.

266

Poor sleep can worsen your anxiety a lot.

267

I don't know about you, but if I have a really bad night of sleep, sometimes I notice that I'm more anxious throughout the day.

268

And so prioritize your sleep have some sort of regular sleep schedule.

269

And then the fourth thing that is huge that I recommend that you guys do is spend less time on your phone, spend less time in front of your TVs.

270

There's been study after study after study that has shown

271

that people that spend more time in front of screens have more anxiety than those that don't.

272

Put your phone away, get away from your TV, go for a walk in nature, be around people who you want to spend time with.

273

All of these things help with your anxiety as well.

274

And so I just really think that it's important for you to understand that first off, anxiety is not a bad thing.

275

Chronic anxiety is a bad thing.

276

Anxiety is built into you for a reason.

277

It is a protection mechanism.

278

When it is happening, when you're sitting at your desk at work, what is that protection mechanism trying to protect you from?

279

And then also to understand that anxiety is something that we can all work through.

280

As long as it's not a chronic,

281

like actual anxiety disorder, that is something that's happening inside of your brain that is uncurable or whatever it might be.

282

Usually most of us are just anxious because of our thoughts

283

and because it's just simple adjustments that we can make in our lives.

284

And so that right there is the ultimate guide to stop feeling anxious about your anxiety.

285

Hey, thanks so much for watching this video.

286

Based off what you've been watching recently, YouTube thinks out of all of my videos

287

and all the stuff you've been watching that this video is the one

288

that you need the most right now based off of what you've been watching.

289

So hit that one.

290

And if you want to make sure to never miss another video, hit that subscribe button, join us, and I'll see you on the next video.

앱 다운로드

유창하게 말하는 데 필요한 모든 것

AI 발음 평가문장마다 점수 확인

IPA 발음 연습모든 소리 마스터

단어 학습나만의 단어장 만들기

단어 게임놀면서 외우기

QR 스캔

Download on theApp Store Get it onGoogle Play

같은 채널

Relax and Manifest Everything You Desire

Daily ConversationWorking Adults

5 Habits that Changed My Life in 1 Week

Business EnglishUniversity StudentsWorking Adults

Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation

Business EnglishUniversity StudentsWorking Adults

You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth

Daily ConversationWorking Adults

Focus Only On Yourself (And Forget About Everyone Else)

Daily ConversationUniversity StudentsWorking Adults

Push Yourself to Be Happy Even When Life is Hard

Business EnglishUniversity StudentsWorking Adults

Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation

Business EnglishUniversity StudentsWorking Adults

7 Habits That Changed My Life After 30 (Wish I Started Sooner)

Daily ConversationWorking Adults

Once you apply this, the Universe will have no choice but to give you everything.

Business EnglishUniversity StudentsWorking Adults

Focus on Yourself & Detach in Silence

Daily ConversationWorking Adults

WHY YOU SHOULD QUIT YOUR JOB!

Business EnglishWorking Adults

7 Principles That Will Organize Your Entire Life

Business EnglishUniversity StudentsWorking Adults

How To Rewire Your Brain To Enjoy Discipline

Business EnglishUniversity StudentsWorking Adults

FOR YOU

왜 이 영상을 통해 말하기 연습을 해야 할까요?

이 영상에서는 불안감을 다루는 주제를 살펴보며, 영어로 감정을 표현하고 소통하는 데 매우 유용한 콘텐츠를 제공합니다. 불안감은 많은 사람들이 경험하는 자연스러운 감정이며, 이를 영어로 나타내는 방법을 배우는 것은 중요한 기술입니다. 불안한 상황에서의 대화는 특히 영어 회화 연습에서 유익합니다. 유튜브 영어 공부를 통해 감정을 잘 표현하고, 이를 통해 서로의 경험을 이해할 수 있습니다. 이 영상을 통해 학습하면서 shadowspeak을 활용하는 기술을 익혀보세요. 감정적인 주제를 다루면서 실질적인 언어 능력을 향상시킬 수 있습니다.

문법 및 표현 분석

영상에서 발화자가 사용하는 몇 가지 핵심 구조를 살펴보겠습니다:

"I'm not safe because..." 이 표현은 개인의 불안을 나타내는 방식을 보여주며, 후속 설명으로 불안을 구체적으로 표현할 수 있습니다.
"Maybe that's something that's telling you..." 이 구조는 추측을 통해 정보를 전달하는 방법을 설명하며, 상황에 따라 다르게 해석할 수 있는 여지를 줍니다.
"I need to prepare my body..." 신체 반응과 관련된 표현으로, 감정적 경험과 신체 반응을 연결할 수 있는 유용한 문구입니다.

이러한 표현을 연습하면서 영어 회화 연습과 shadow speech 기법에 적용해 보세요.

일반적인 발음 함정

영상을 보고 들으면서 주의해야 할 발음 또는 억양의 특징은 다음과 같습니다:

"anxiety" : 이 단어는 /æŋˈzaɪ.ə.ti/로 발음되며, 모음이 많은 부분에서 발음이 어려울 수 있습니다. 반복해서 연습하세요.
"humiliated" : 이 단어는 /hjuːˈmɪl.i.eɪ.tɪd/로 발음되는데, 특히 'li' 부분에서 잦은 실수가 발생할 수 있습니다.
"prepare" : /prɪˈpeər/로 발음되며, 초보자들이 자주 틀리는 단어입니다.

이러한 단어들을 반복적으로 연습하면서 영어 회화 연습을 돕는 shadowing site들을 활용해 보세요. 각 단어를 정확하게 발음하는 것이 중요합니다.

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	I've been doing · you've been watching
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	You've heard · it's been shown · have found
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	might be humiliated · being taken · might be rejected
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	people who join · two, which is · about, which is

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.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: If You Have Anxiety, Watch This - 영상으로 영어 말하기 배우기

연습 모드 선택

앱 다운로드

Relax and Manifest Everything You Desire

5 Habits that Changed My Life in 1 Week

Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation

Act As If Everything Always Works Out

People who don’t have friends share these five personality traits

Do This for 30 Days and Your Life Will Change

Become addicted to discipline in 1 day

The Day You Realize No One Cares About You… Everything Changes

4 Things That Are Keeping You From Being a High Performer

5 Things to Tell Yourself Every Morning

You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth

Focus Only On Yourself (And Forget About Everyone Else)

Push Yourself to Be Happy Even When Life is Hard

Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation

7 Habits That Changed My Life After 30 (Wish I Started Sooner)

Once you apply this, the Universe will have no choice but to give you everything.

Focus on Yourself & Detach in Silence

WHY YOU SHOULD QUIT YOUR JOB!

7 Principles That Will Organize Your Entire Life

How To Rewire Your Brain To Enjoy Discipline

How to Stop Overthinking and Anxiety

Dangerous Confidence: How to Build the Kind That Doesn't Break When People Stop Approving |Audiobook

i’m afraid of my full potential

3 Techniques for Managing Speaking Anxiety

Why Nothing Changes (And How To Break Free)

The Secret to Stopping Fear and Anxiety (That Actually Works) | Mel Robbins

The Insecurity Trap (And How to Beat It)

The #1 Thing to Tell Yourself Every Morning (Before Anxiety Speaks)

How to Stop Taking Things Personally

Why Your Brain Thinks Resting is a Threat to Survival

If You’re Feeling Behind in Life Because of Your Mental Health, Watch This

How To Deal With Anxiety | Buddhism In English

왜 이 영상을 통해 말하기 연습을 해야 할까요?

문법 및 표현 분석

일반적인 발음 함정

이 영상의 문법

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법