쉐도잉 연습: Mel Robbins Shares Her Rock Bottom Moment - 영상으로 영어 말하기 배우기

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160 문장

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Can we talk for a moment about how we begin to process the barrage of negative news and

everything that shows up on our phones?

And I think it's really overwhelming to a lot of people and creating anxiety for people.

I know I've just shut it down.

So how do we start doing this for ourselves?

Like, is there a certain amount of time every day we should put the phone down?

So there's a difference between being informed and inundated.

And if there's something really important happening in the world, people will be talking about it.

So you do not need to be checking the news. That is the truth.

And right now - I'm going to hear it from Gail eventually.

Yes.

No, but I mean it.

Like watching Gail is one thing.

Yeah.

Reading the headlines on your phone is a totally different game.

Yeah.

Because those headlines are written as a way to bait you to stay online more.

Why?

That's right.

Because they make money when you stay online.

The headlines are baited to get you to go to read the whole story.

Correct.

And you become so distracted.

Yes.

And also, the more you stay online, the more money platforms make.

So they're incented to write scary headlines because it entices you to click because of something called the curiosity gap.

So it is critical that you understand that the phone and the internet is a tool, but you've become the tool.

And if you don't have boundaries with your phone, and I'm only gonna give you one of them.

Yeah.

Because most people won't listen to this anyway.

And then they're gonna complain about how stressed out and overwhelmed they are.

Yeah, yeah, yeah.

The number one tool is this.

Don't you ever, ever, ever sleep with your phone.

You have to put your phone in the bathroom.

And the reason is simple.

I'm not even gonna talk about all the studies about how

the phone in the room simply next to you interrupts your sleep.

I'm going to talk about something that happens when you wake up.

So the phone's next to you, right?

And you're lying in bed.

Yeah.

Yeah, yeah, yeah.

So, you know, the alarm goes off.

And you pick up the phone.

And here you are.

Yeah.

You aren't even vertical yet.

And you have just allowed the world news

and a thousand strangers on Instagram to walk into your bedroom you're checking emails

and text messages and you wonder why you're stressed out

and exhausted you're not even out of bed

and you have put all this other stuff in your brain

which means you are now the last thing on the list

and if you lay there and start scrolling

and it activates your stress response it absolutely takes longer to get out of bed correct

and anxiety is higher for people in the morning, Oprah.

And there are scientific reasons why this is true.

And by the way, I also wanna share something

because I think it's important to know that if you grew up in a traumatic household or you experienced abuse,

poverty, bigotry, racism when you were little, you had a chaotic experience,

you would wake up in the house and you didn't know what was gonna happen and you're going into a school.

As you know, because of the work that you've done with Dr. Bruce Perry, this is stored trauma.

So if you're waking up in the morning and the first thing you experience is anxiety, it is a sign of stored trauma.

That's why a lot of people have anxiety first thing in the morning.

It's stored trauma.

Yes, yes.

And laying in bed and staring at the ceiling, this was my rock bottom moment.

When I was 41 years old, my husband and I found ourselves $800 ,000 in debt.

And I lost my job we had three kids under the age of 10 and I could not get out of bed.

The alarm would ring and it was like the anxiety was a gravity blanket.

I would lay there like a human pot roast marinating in my problems, my fears, like, how are we gonna get out of this?

And I'd start thinking about it, meaning I'm ruminating now.

This is how the 5, 4, 3, 2, 1 theory came about.

Yes.

And so one night I got this idea.

It's divine intervention.

I was giving myself a pep talk.

I don't know if you've ever gotten to a point in your life where things are really so low, you're talking to yourself out loud.

Yes.

I mean, that's a low moment. That is.

And I'm like, that's it, Mel.

It's an arm warning, woman.

It's a new you.

You know, you gotta stop drinking so much.

You gotta stop screaming at your husband.

You gotta call your parents.

You gotta get a job.

You gotta get these kids on the bus.

And by God, woman, when that alarm rings, you have got to get out of bed.

You cannot hit that snooze button six times.

And at that moment, a rocket ship launched across the television screen.

And I was like, it's a sign from God.

Five, four, three, two, one, go.

When that alarm rings, you're going to move so fast, you're not going to be in that bed when that anxiety hits.

And that very next morning, it was a Tuesday in February in 2008, outside of Boston, Massachusetts.

Your one decision from a different life.

And the decision that changed my life was the decision to get out of bed that morning.

Wow.

100

And there is this moment of hesitation.

101

It's this window of time, Oprah, where you have this thought, right?

102

Where you know what you should or could do.

103

and you stop and you think about whether or not you want to.

104

And it's in this five -second window of thinking,

105

you go up about what you want to do and whether or not you feel like doing it.

106

Yeah, yeah, yeah, yeah, yeah.

107

I don't want to, how's this going to help?

108

This is where anxiety comes in.

109

This is where all the stress comes, this is where procrastination comes in.

110

And so that morning, I remembered the rocket launch, but I stopped and I started to think.

111

And this moment of hesitation opens up

112

And I felt myself reaching for the snooze button like I had done so many mornings

113

because I was in this anxiety cycle, which makes you avoid things.

114

It makes you run away from things.

115

Was this before or after the TED Talk where you had a panic attack?

116

Oh, it was way before.

117

This is what led to it.

118

Yeah.

119

So I literally felt myself going, how's this gonna help?

120

I made $100 ,000 in debt.

121

I don't feel like getting up.

122

I'm so anxious.

123

How's this?

124

And then I went five, four, three, two, one, and I stood up. and something interesting happened.

125

When you move, you move from here to here. From here to here.

126

You stop thinking and you do.

127

Yeah.

128

And the action overrides the swirling thoughts and sensation and reconnects you with your power.

129

And that was the beginning of an entirely new life.

130

It was how I started to cure my anxiety and heal it

131

and stop responding to uncertainty by doubting my capacity and capability to deal with it.

132

And anybody can develop this skill

133

where you find yourself in a moment where you hesitate

134

and you start to doubt yourself and you start to feel anxious and you just go five,

135

four, three, two, one and you push through it and you take the next right step.

136

And that first step is counting backwards.

137

And what I know now, because this is spread around the world, it is used in clinical settings.

138

It's incredible for OCD and PTSD.

139

I know of over a thousand people have stopped themselves from committing suicide.

140

Wow.

141

Because they counted five, four, three, two, one in that moment after they hesitated.

142

And also what you shared with us today to be able to...

143

Put your hand on the heart and you can lay in bed if you feel yourself swirling and go,

144

I'm okay, I'm safe, I'm loved, and I'm capable.

145

Five, four, three, two, one.

146

Let's go.

147

Let's go and the action proves that you are.

148

The action quiets the mind.

149

The action aligns the emotion in your body with forward momentum.

150

And just like a domino, that first one that tips can tip the second one, but those two then can tip something 10 times its size.

151

And move you in a different direction.

152

Correct.

153

Absolutely.

154

And so I counted five, four, three, two, one all day long, every day.

155

And it became a tool to help me push through those moments of anxiety.

156

Procrastination.

157

Correct.

158

Yes.

159

Correct.

160

And that's what turned my life around.

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Mel Robbins Shares Her Rock Bottom Moment”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: anxiety, bed, moment. 이 영상에는 섀도잉할 문장 160개와 단어 1492개가 있습니다. 말하는 구간의 길이는 8:26입니다. 화자는 분당 약 177단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 단어의 86%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
anxiety 명사	/æŋˈzaɪ.əti/	걱정, 불안
alarm 명사	/əˈlɑɹm/	경보
headline 명사	/ˈhɛd.laɪn/	표제, 헤드라인
trauma 명사	/ˈtɹɔm.ə/	외상, 손상
rocket 명사	/ˈɹɑk.ɪt/	로켓, 로켓트
bait 명사	/beɪt/	미끼, 먹이
hesitate 동사	/ˈhɛz.ə.teɪt/	망설이다
bedroom 명사	/ˈbɛdˌɹum/	침실
poverty 명사	/ˈpɑːvɚti/	가난, 빈곤
skill 명사	/skɪl/	기술, 스킬
scary 형용사	/ˈskɛə.ɹi/	공포의, 무섭다
cure 동사	/kjɔː/	치료하다, 고치다
stranger 명사	/ˈstɹeɪnd͡ʒɚ/	낯선 사람
intervention 명사	/ɪntɚˈvɛnʃən/	개입
panic 명사	/ˈpænɪk/	공황, 패닉

영상에 나오는 구동사

단어	발음	뜻
get up 동사		일어나다
pick up 동사		줍다
stand up 동사		일어서다
wake up 동사	/ˌweɪk ˈʌp/	눈뜨다, 일어나다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

I know I've just shut it down.
Don't you ever, ever, ever sleep with your phone.
You aren't even vertical yet.
I mean, that's a low moment.
I don't want to, how's this going to help?

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	I've just shut · you've become · have just allowed
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	being informed · are written · are baited

주의할 발음

화자는 I'm, you're, gonna 같은 축약형과 약화된 형태를 47번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: anxious /ˈæŋkʃəs/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, emotion /ɪˈməʊ.ʃən/, sensation /sɛnˈseɪʃən/
긴 단어 — 강세 위치에 주의: anxiety /æŋˈzaɪ.əti/, hesitation /ˌhɛzɪˈteɪʃən/, intervention /ɪntɚˈvɛnʃən/, capability /ˌkeɪ.pəˈbɪl.ɪ.ti/, momentum /ˌmə(ʊ)ˈmɛntəm/

한국어 화자가 어려워하는 소리:

/v/ — ㅂ(/b/)과 구별하기: poverty /ˈpɑːvɚti/, intervention /ɪntɚˈvɛnʃən/, divine /dɪˈvaɪn/, gravity /ˈɡɹævɪti/, vertical /ˈvɝ.tɪ.kəl/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: anxiety /æŋˈzaɪ.əti/, hesitate /ˈhɛz.ə.teɪt/, hesitation /ˌhɛzɪˈteɪʃən/, racism /ˈɹeɪsɪzm̩/, exhaust /ɪɡˈzɔst/
/r/과 /l/ 구별하기: alarm /əˈlɑɹm/, scroll /skɹoʊl/

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, anxiety, alarm, headline 같은 단어에 특히 주의합니다.

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: Mel Robbins Shares Her Rock Bottom Moment - 영상으로 영어 말하기 배우기

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이 레슨의 어휘와 말하기 포인트

이 영상의 핵심 어휘

영상에 나오는 구동사

따라 말해 볼 만한 문장

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주의할 발음

이 영상으로 연습하는 방법

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법