쉐도잉 연습: Self-Esteem: How It Changes And 2 Ways to Boost It - 영상으로 영어 말하기 배우기

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Hi, I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos.

Today I'm talking about self-esteem, how you get it, how it ebbs and flows over the course of your life,

and what you can do to make it better.

And this is based on several viewer questions asking me to talk about self-esteem.

Self-esteem is how you value your self-worth.

It falls on a spectrum from low to healthy to overinflated.

With low self-esteem, you can feel worthless, inadequate and non-deserving of happiness.

With a healthy level of self-esteem you can feel confident and feel like you deserve the things that come to you.

With an over-inflated level of self-esteem you can feel entitled to the happiness even at the expense of others

and you can be overly self-promotional and very defensive when you don't get the things that you feel you deserve.

Positive experiences create healthy self-esteem and negative experiences create low self-esteem.

It's still unclear exactly how you develop self-esteem, but we do know it's influenced by a combination of factors like your temperament,

which is your hardwiring, your family environment, relationships, and life experiences.

You can think of self-esteem as a trait

that you possess that's part of your makeup and it's influenced by your external environment and can change over time.

Here's the normal pattern of change in self-esteem across your lifespan.

As a child, you start out with a very high level of self-esteem, essentially because you don't know any better and everything's positive and fun.

However, as a child matures, self-esteem declines as you're better able to evaluate yourself against your environment and internalize feedback.

These experiences shape your self-appraisal and at this stage your self-esteem is relatively unstable,

meaning it's easily shaped by positive and negative experiences.

Negative experiences can be from your parents, teachers, or other students.

Traumatic experiences at this age have a much more significant

and long-lasting effect on your self-esteem than similar events happening at a later age.

In adolescence, your self-esteem continues to decline and researchers believe

that this is related to issues with body image and changes that come with puberty.

Around this time, you're transitioning from the nurturing elementary school environment to a more challenging middle and high school experience.

Although the level of your self-esteem drops in adolescence, it becomes more stable, meaning that it's less changeable during this period.

Another way of putting it is that your view of yourself is very fluid in childhood, but it becomes more solidified in adolescence.

So if you develop an abnormally low self-esteem beyond the usual dip that you have at this age,

it's harder for you to recover from that to increase your self-esteem in the adolescent stage.

It's possible, but it takes more work.

Self-esteem in adulthood increases gradually over time, peaking in the late 60s.

And this is thought to be because of changes like establishing a career, developing a mastery over something,

having a clarity of purpose, and creating a legacy through your family.

And these are just some examples of achievements you experience over the course of your adulthood that promote feelings of self-worth.

The stability of your self-esteem rises through young adulthood and then starts to decline as you reach midlife and older age.

So this just means that how you feel about yourself is pretty stable and consistent in early adulthood, but once you reach midlife,

the midlife crisis, your self-esteem is is more influenced by changes in your life circumstances.

Once you get to the 70s and beyond, your self-esteem starts to decline again, and this is probably due to changing life roles like retirement,

grandchildren, or the lack of children or grandchildren.

And this is a time that people will reflect on their lives

and can have a lot of regrets about the choices that they made.

Health problems and the loss of a spouse all things that can negatively affect your self-esteem at this age.

But not all people in their 70s and beyond have low self-esteem.

Some older individuals can still maintain a high level

or sense of self-worth and just accept their limitations at this stage of their life.

One of the things about understanding this normal trajectory of self-esteem going up

and down is that it shows us

that adolescence is a key time to jump in and rally around youths and do things to bolster their self-esteem.

Similarly, if you have an elderly relative who recently retired and seems to have lost their way,

know that it's a good time to offer extra support in the area around helping them feel good about themselves.

If you struggle with low self-esteem, here are two things that you can do to increase your self-esteem or help someone increase their self-esteem.

Number one, recognize and utilize your strengths.

People who recognize their strengths and use them tend to feel better about themselves.

If your inner dialogue is saying things like, you're unlovable, you're inconsistent, or you don't measure up,

then you're going to have a hard time recognizing your strengths.

In fact, oftentimes that kind of negative thinking takes over your thoughts

and can convince you that you have no strengths or that the strengths that you have are not very meaningful.

It's important that you not only recognize your strengths, but you put them into action.

And to recognize your strengths, you can ask yourself questions like, what are you good at?

What do you enjoy doing?

What have you done that's been the most successful for you?

You want to make sure you identify the characteristics or behavior behind the action.

So for example, you may say that you're good at playing video games, but playing video games is not a strength.

But what about that makes you good?

Maybe it's your ability to strategize.

Maybe you have good hand-eye coordination that makes you very quick and responsive.

Here's another example.

Being a good swimmer is not a strength, but the physical agility and discipline it takes to be good at swimming are strengths.

Another way to identify your strengths is to look at a list of strengths and check them off.

I have a strengths handout that you can use for that purpose, and you can download it from my website.

Once you have a list of your strengths,

the next thing you want to do is develop a plan to use at least one of your strengths every day day.

So for example, let's say your strength is flexibility.

You think of yourself as someone who can adapt to change very well.

A simple plan could be

that could use your strength could be to leave your Saturday schedule open

and allow other people to decide how you will spend your day.

Or let's say your strength is patience.

Your plan could be to listen to your loved one tell a story for the fifth time without interrupting them

and you'll even ask follow-up questions to show your interest even

though you know already know the answers to the questions

and you're not going to let them know

that you've already heard this another way to recognize your strengths is to recognize the strengths

and others you may think

that focusing on other people's strengths may make you feel bad about what you don't have

but actually focusing on other people's strengths keeps

you in the mindset of thinking in terms of strengths instead of being focused on weaknesses.

Focusing on other people's weaknesses does not improve your self-esteem

because critical thinking is critical thinking whether you're being judgmental of others

or yourself so

if you're stuck in a mindset of being critical

you will ultimately be more critical of yourself than you are of other people

but if you set your sights on recognizing the strengths in other people it helps you see your strengths

so here's an example you notice

that Susie is very good at multitasking she always seems to be able to finish her work

and have extra time left over you say I wish I were better at multitasking seeing Susie do it

so well it just makes me feel bad about myself and

that can make you feel bad if you only focus on Susie

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but if you pull back and get a broader view you'll notice

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that John is not good at multitasking

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but he's very good at making people feel welcome

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and Nicole has a good eye for detail you start to see that no one is good at everything.

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We all have our strengths and weaknesses and as such, we all have ways that we can use our strengths to contribute to the collective good.

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And the better you get at noticing strengths, the more sensitive you become to noticing your own strengths.

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And recognizing your strengths and positive qualities helps you bolster the value that you give yourself.

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Number two, learn to accept compliments.

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People with low self-esteem have trouble accepting compliments they usually make you feel uncomfortable you tend to downplay them

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or say things to shut down the compliments

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so what you need to do is learn to hear the compliments

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and appreciate them and an easy way to do this is to prepare statements ahead of time

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that you would say in response to the compliments

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it could be as simple as thank you that's kind of you I appreciate you saying

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that tolerating compliments does two things it helps you get used to hearing positive feedback

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and it also helps the person giving you the compliment to feel good about extending kindness to you.

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It's a gift for someone to compliment you

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and it takes a certain level of security on the complimenters

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part to feel good enough about themselves to give you the spotlight.

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Therefore you want to allow

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this other person to show you this kind of generosity your self-assessment is at the heart of your self-esteem

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and even if someone took it away from you

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because of the way they treated you you can take

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it back it's not easy it's a series of small steps

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that add up over time like compounding interest for more on temperament watch

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this video i hope this helps you with self-esteem issues see you next time

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Self-Esteem: How It Changes And 2 Ways to Boost It”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: self, esteem, strength, experience, compliment. 이 영상에는 섀도잉할 문장 125개와 단어 1767개가 있습니다. 말하는 구간의 길이는 10:50입니다. 화자는 분당 약 163단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 단어의 85%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
compliment 명사	/ˈkɑmpləmənt/	칭찬, 찬사
weakness 명사	/ˈwik.nɪs/	약함
stable 명사	/ˈsteɪ.bəl/	마구간, 축사
happiness 명사	/ˈhæpinɪs/	행복, 기쁨
feedback 명사	/ˈfiːdˌbæk/	피드백, 비평
relative 명사	/ˈɹɛl.ə.tɪv/	친척
assessment 명사	/əˈsɛsmənt/	평가
sensitive 형용사	/ˈsɛn.sɪt.ɪv/	민감하다
transition 명사	/tɹænˈzɪʃ.ən/	전이, 변화
reflect 동사	/ɹɪˈflɛkt/	반사(反射)하다
legacy 명사	/ˈlɛɡəsi/	유산
regret 동사	/ɹɪˈɡɹɛt/	후회하다
achievement 명사	/əˈt͡ʃiːv.mənt/	달성, 업적
rally 명사	/ˈɹæli/	대회, 집회
elementary 형용사	/ˌɛləˈmɛntəɹi/	기본적

영상에 나오는 구동사

단어	뜻
go up 동사	올라가다

따라 말해 볼 만한 문장

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

What do you enjoy doing?
What have you done that's been the most successful for you?
Maybe it's your ability to strategize.

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	have you done · you've already heard
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	is based · is thought
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	People who recognize · someone who can

주의할 발음

화자는 you're, don't, I'm 같은 축약형과 약화된 형태를 18번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: establish /ɪˈstæb.lɪʃ/, transition /tɹænˈzɪʃ.ən/, essentially /ɪˈsɛnʃəli/, patience /ˈpeɪ̯.ʃəns/, coordination /kəʊˌɔːdɪˈneɪʃən/
긴 단어 — 강세 위치에 주의: essentially /ɪˈsɛnʃəli/, elementary /ˌɛləˈmɛntəɹi/, stability /stəˈbɪlɪti/, similarly /ˈsɪm.ə.lə.li/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: feedback /ˈfiːdˌbæk/, reflect /ɹɪˈflɛkt/, defensive /dɪˈfɛn.sɪv/, fluid /ˈflu.ɪd/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
/v/ — ㅂ(/b/)과 구별하기: relative /ˈɹɛl.ə.tɪv/, sensitive /ˈsɛn.sɪt.ɪv/, defensive /dɪˈfɛn.sɪv/, achievement /əˈt͡ʃiːv.mənt/, collective /kəˈlɛktɪv/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: transition /tɹænˈzɪʃ.ən/, possess /pəˈzɛs/, utilize /ˈjuː.tɪ.laɪz/, appraisal /əˈpɹeɪzəl/, internalize /ɪnˈtɝnəlaɪz/

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, compliment, weakness, stable 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.

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쉐도잉 연습: Self-Esteem: How It Changes And 2 Ways to Boost It - 영상으로 영어 말하기 배우기

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