쉐도잉 연습: Stop Trying to “Let Go” of Anxiety. Do This Instead - 영상으로 영어 말하기 배우기
연습 모드 선택
각 모드는 전체 화면 연습실로 열립니다.
96 문장
문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.
1
This is a technique that I call the anxiety journal.
2
Now, most people don't think about taking their anxieties
3
and just writing them down and talking about the worst possible thing that can happen.
4
On the contrary, people will give you all this advice to just, don't ruminate on anything.
5
Let it go.
6
Don't think about it.
7
Especially, by the way, you know those non -anxious people?
8
They're so unbelievably annoying around you.
9
Those people who don't worry.
10
Yeah, man.
11
Yeah, no, just don't worry about it, man it's you know it's probably not going to happen doesn't really matter you know just
12
so irritating because that's bad advice for you don't try to do
13
that that's actually unnatural a bunch of research by the way shows
14
that when you tell people to stop thinking about something that's troubling them they think about it more okay so
15
that person in your life is actually making life worse for
16
you here's what to do instead think about the five things about which you're suffering some anxiety.
17
Okay, now you probably haven't done that before.
18
It's going to take some work.
19
So go someplace quiet.
20
Take out your notebook and say, I'm troubled.
21
Right now I'm troubled. About what?
22
What is the thing that's really on my heart?
23
And define it.
24
Let's say that you got kind of a health challenge and you don't know what it is.
25
You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
26
And you're sort of, you're anxious about what it might be even though you don't know.
27
Well, you know what?
28
Don't run away from that.
29
Don't leave it in the sort of the amorphous zone of something might be wrong.
30
Write it down.
31
Write down your worst fear.
32
Write down your paranoid fantasy, what actually it is.
33
Or maybe put it in your phone, but password protect the file if you do.
34
Define the actual source of your fear.
35
Okay?
36
So maybe it's like, I went to the doctor and something isn't right.
37
And actually, I'm afraid it's going to be something really bad like cancer, right?
38
It's probably not, but it might be.
39
So part two is actually not just writing down your worst fear.
40
It's writing down the different scenarios of what it could be.
41
This is nothing.
42
This is something mild, or this is something really bad, and write down what it is.
43
Those defense planning in the Department of Defense, that's the analysis that they always do.
44
They call it best case, worst case, most likely case.
45
It's a good place to start.
46
You can write down five scenarios if you want, but those three kind of get the job done.
47
Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
48
You don't know.
49
You don't know.
50
But you know, you kind of know.
51
And what you find when you start to get better at this exercise is
52
that the catastrophic thing
53
that was like a phantasm was like a ghost up in the attic bothering
54
you making weird noises you know rattling chains at night
55
and all that it starts to get a little less bad
56
because which what you really recognize
57
when you start getting better at this to to quiet those change chains is
58
that that the probability of
59
that worst case scenario is actually pretty low right it's actually objectively pretty low okay
60
so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
61
I think there's about 5 % chance that this is something really ghastly.
62
And so therefore it's about, I can't remember what I said the first, 20 or 25%.
63
The rest of it is just something not so serious that I can take care of, something I can deal with.
64
Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
65
Assign those notional probabilities that you probably know more than you think.
66
You have a lot of information under your belt because you've been alive for a little while.
67
It doesn't mean you're exactly right, but that leads to the next thing to do,
68
which is to describe in your journal the strategies in each case.
69
What am I actually going to do in each one of these cases?
70
Well, if it's nothing, nothing.
71
If it's the little thing, it's this.
72
And if it's the worst thing, here's what I'm going to do.
73
And write down what you would do literally in the worst case scenario.
74
Now, what are you doing?
75
You are preparing for something that's actually scary.
76
This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
77
Then guess what?
78
You'll put that thing away and it won't trouble you nearly as much.
79
Until it does again, then you'll take it out and look at it.
80
Go on to the next four things that are bothering you in order of trouble.
81
Go down the list and what you're going to find is
82
when you do this five times and then you look at it once every day
83
or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
84
not by running away from it, not by trying to eliminate it, but by trying to focus it.
85
That's the Anxiety Journal exercise.
86
It's a well -documented technique.
87
I strongly recommend it to my students.
88
I use it myself and I recommend it to you.
89
And you know what else?
90
It's really bracing.
91
It really feels awesome.
92
It really feels like you're a courageous person when you're doing this because you're able to state, look, this is bothering me,
93
but I have an idea how likely it is.
94
And even if it happens, I know what I'm going to do.
95
And it gives you kind of an empowerment to it, not like you're just running away from something, but you're leaning into it.
96
And the reason it feels better is because that's the way your brain and body are supposed to work.
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
같은 채널
C11
What Makes Extroverts Scientifically Happier than Introverts?
Daily ConversationUniversity StudentsWorking Adults
C13
The Surprising Reason Your Past Still Controls You
Daily ConversationUniversity StudentsWorking Adults
B21
My 6-Step Morning Protocol for a Better Day
Business EnglishUniversity StudentsWorking Adults
B2How to Enjoy Your Life
Business EnglishDaily ConversationUniversity Students
B2The 4 Types of Careers, and How to Find Yours
Business EnglishInterview EnglishUniversity Students
FOR YOU
추천 영상
C12
65 문장
How To Beat Fear And Anxiety | Jordan Peterson | Powerful Life Advice
Daily ConversationWorking Adults
B25
160 문장
Mel Robbins Shares Her Rock Bottom Moment
Daily ConversationWorking Adults
B135
15 문장
I still use this one all. the. time.
Daily ConversationWorking Adults
B21
124 문장
How to get out of creative block (today)
Daily ConversationWorking Adults
C14
13 문장
Meditating to Change | Dr Joe Dispenza
Daily ConversationUniversity StudentsWorking Adults
B21
109 문장
Give me 5 minutes to show you WHY it's gonna be okay *no matter what*
Daily ConversationWorking Adults
B21
152 문장
The Incredible Practice of Focusing on What You Really Want
Daily ConversationWorking Adults
C13
81 문장
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Daily ConversationUniversity StudentsWorking Adults
B22
10 문장
Anxious about future events? This is for you! | @Dr.ShadeZahrai
Daily ConversationWorking Adults
C11
178 문장
The Biblical Cure for Anxiety (Philippians 4 Explained)
Daily ConversationWorking Adults
B24
91 문장
Cringe Memories that Keep Coming Back: How to Let Them Go for Good
Daily ConversationWorking Adults
B21
136 문장
How to Deal with Negative Emotions - Distress Tolerance
Daily ConversationWorking Adults
이 레슨의 어휘와 말하기 포인트
이 말하기 레슨은 영상 “Stop Trying to “Let Go” of Anxiety. Do This Instead”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: worst, anxiety, write, scenario, bothering. 이 영상에는 섀도잉할 문장 96개와 단어 1047개가 있습니다. 말하는 구간의 길이는 5:24입니다. 화자는 분당 약 194단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 90%가 영어에서 가장 많이 쓰이는 3,000단어에 속해 어휘가 쉬운 편입니다.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| anxiety 명사 | /æŋˈzaɪ.əti/ | 걱정, 불안 |
| scenario 명사 | /sɪˈnɛəɹioʊ/ | 각본, 대본 |
| probability 명사 | /ˌpɹɑ.bəˈbɪl.ə.ti/ | 확률 |
| technique 명사 | /tɛkˈniːk/ | 기술 |
| temporary 형용사 | /ˈtɛmp(əˌɹ)ɛɹi/ | 일시적인 |
| suffer 동사 | /ˈsʌfɚ/ | 괴로와하다, 시달리다 |
| belt 명사 | /ˈbɛlt/ | 벨트, 허리띠 |
| ghost 명사 | /ɡoʊst/ | 유령, 혼 |
| ordinary 형용사 | /ˈɔɹdɪnɛɹi/ | 정규의, 보통의 |
| scary 형용사 | /ˈskɛə.ɹi/ | 공포의, 무섭다 |
| eliminate 동사 | /ɪˈlɪm.ɪ.neɪt/ | 제거하다 |
| lean 동사 | /ˈliːn/ | 기울다 |
| mild 형용사 | /ˈmaɪld/ | 온화한 |
| password 명사 | /ˈpæs.wɜɹd/ | 암호, 군호 |
| notebook 명사 | /ˈnoʊtˌbʊk/ | 공책, 노트 |
영상에 나오는 구동사
| 단어 | 뜻 |
|---|---|
| write down 동사 | 적다, 적어 두다 |
| go down 동사 | 내려가다 |
따라 말해 볼 만한 문장
영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:
- Especially, by the way, you know those non -anxious people?
- They're so unbelievably annoying around you.
- Take out your notebook and say, I'm troubled.
- What is the thing that's really on my heart?
- You are preparing for something that's actually scary.
주의할 발음
화자는 don't, you're, I'm 같은 축약형과 약화된 형태를 40번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- 긴 단어 — 강세 위치에 주의: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
한국어 화자가 어려워하는 소리:
- /f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: define /dɪˈfaɪn/, suffer /ˈsʌfɚ/, catastrophic /ˌkætəˈstɹɑfɪk/, amorphous /əˈmɔ(ɹ)fəs/, phantasm /ˈfæntæzəm/
- /z/ — ㅈ이 아니라 성대를 울리는 /s/: anxiety /æŋˈzaɪ.əti/, phantasm /ˈfæntæzəm/
- /r/과 /l/ 구별하기: probability /ˌpɹɑ.bəˈbɪl.ə.ti/, strongly /ˈstɹɔŋli/, temporarily /ˌtɛmpəˈɹɛɹəli/, rattle /ˈɹæ.təl/
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, scenario, probability 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.