쉐도잉 연습: What is Resilience and How Do I Improve it? | Kati Morton - YouTube로 영어 말하기 배우기

Hey everybody, happy Monday!

⏸ 일시 정지

재생 속도:

224 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

Hey everybody, happy Monday!

Now today we're going to talk about resiliency and how we can build up our own.

Because I don't know about you,

but it seems like everyone is talking about it and how important it is.

But no one is talking about what it really is or how we can cultivate it.

But before we jump into that,

are you new to my channel?

Welcome!

Make sure you are subscribed and have your notifications turned on so that when I release a video,

you don't miss out.

Okay, let's get into resiliency.

Now, resiliency is defined as the capacity to recover quickly from difficulties or toughness.

But when it comes to our psychological health,

it's a bit more than that.

It's about our ability to manage any crisis or upset and get back to baseline quickly.

Meaning that life's ups and downs don't throw us off for that long.

We have tools and resources and we can bounce back quickly quickly.

And no, stuffing things down and pretending they didn't happen does not count as resiliency.

Just FYI.

And I've often in the past used the poker chip analogy to describe resilience.

And if you don't know what I'm talking about,

I've shared in other videos how we wake up with a certain number of poker chips.

It's just a nice visual.

And stressful or difficult things cost us some of those chips.

Others prefer to use the spoons analogy,

but either way, way we're talking about good old-fashioned resilience.

And I know you're wondering how do we know what our resilience is or how good or bad we're doing with it.

And the way to find that out is to notice

or even to think back to the last crisis that we had in our life.

Think about how long it took for you to get back to feeling like yourself.

Was it a quick turnaround like lickety split

or did we struggle for weeks months or maybe even years

if we bounce back easily we have more resilience and

if we struggle more to move past it we have less

but no matter how much resilience we have we can all benefit from more of it

and that's why today I'm sharing ten ways that we can all build resiliency.

And number one, journal.

I know some of you won't like this one or you don't even know how to get started in journaling.

And if you don't know I do have my journal club via YouTube memberships.

It's five dollars a month and I share a journal prompt

or a thought to get you going in your journal every Tuesday and Friday.

So that could really help.

What journaling really does is it It builds resilience because it helps us process all we may be feeling and going through.

Getting all of our thoughts,

upsets, worries, or whatever out and onto paper or a Google Doc,

whatever, it can help us see situations more clearly and possibly feel less weighed down by them.

And that in turn will help us move past any crisis more quickly and get back to our pre-crisis self.

My second tip, build a support system.

This could be online through my Facebook group or Seven Cups,

Better Help, Talkspace, or even our community as a whole,

or truly wherever you find support online.

But this should also be in person,

whether that's friends, family, coworkers, your therapist, psychiatrist.

And if you have trouble meeting people and making friends,

don't worry, I've got you.

I have some videos about that.

Just search Katie Morton, making friends,

and they'll pop right up.

And there's this quote that I love that really,

I don't know, I just feel like it totally expresses why support systems are helpful and so vital to our life.

And the quote is, a joy shared is a joy doubled.

A sorrow shared is a sorrow halved.

Having people we can talk things out with can really help us work through it

and get back to being ourselves more quickly.

Now my third tip is to take care of your basic needs.

In DBT, I reference this all the time, we call this HALT.

And that stands for hungry, angry, lonely, and tired.

And if we don't take care of those basic needs,

we aren't as resilient.

I mean, just think about it.

There's a reason people call it being hangry.

We get angry and are more easily upset when we're hungry.

And the same can be said if we're overly tired.

So if you need to take a break, take it.

If you're hungry, grab a snack or a meal.

And if you're sick, please see a doctor and take some time off.

Taking care of yourself is really the foundation of resilience.

So making that a priority will pay dividends for how well you manage anything life throws at you.

My fourth tip is to notice your self-talk.

I know I talk about this all the time.

But if we feel confident and good about ourselves,

we can take on more.

So notice.

Notice if you're talking shit to yourself or if you're being kind and compassionate.

If it's hard to be kind,

maybe think of what your best friend or mom would say to you and write those nice things down.

You could even improve your self-talk by ending each day by writing down three to five things that you like about yourself.

I know it can be really,

really hard, but nothing worth having is easy,

so stick with it and I swear you will feel the difference.

Also, if it's too hard to come up with the good things to say about yourself,

it's okay to use bridge statements.

For example, if saying that I look great and I'm important is just too much for me,

which I think it is for a lot of us, right?

Instead of trying to say that,

I could say, you know,

it is possible that I'm not as bad as I think I am.

Start there.

That will help bridge the gap between the nasty self-talk and the nice self-talk.

100

Number five, live with purpose.

101

Now I know that sounds like a big item and something

102

that you can't just do in one day and while that is true it's also a lot simpler than you think.

103

It could be helping raise awareness for a cause or issue that's important to you.

104

Joining a sports team, yes they have them for all ages.

105

Lawn bowling is huge where I live

106

and it's filled with people in their 60s or you could start or join a book club.

107

Whatever you get excited about or things that you want to improve in your area,

108

make time to do that more.

109

Start something locally.

110

It gives you purpose, and that in turn helps you build resilience.

111

Number six, become friends with your feelings.

112

I know, I know, we all hate our feelings and want to ignore them so they'll go away.

113

But we also know that that only causes us to explode with emotion at really inopportune times.

114

So becoming friends with them is the most helpful and beneficial.

115

And tracking them is a great place to start because if we've been stuffing them down,

116

we may not even know what it is we're feeling.

117

So Google a feelings chart,

118

print some out, and start noticing three to five emotions you experience each day.

119

And yes, they can be the same each and every day,

120

but please try to come up with other emotion words to describe them,

121

like for example, if you usually select sad,

122

maybe come up with an alternative,

123

like I felt down or upset.

124

And once you've identified them,

125

you can use your journal,

126

back to tip number one,

127

to write out where that emotion came from,

128

why you think you feel the way you feel,

129

and it can be so helpful and validating.

130

And my next tip is to manage your impulses.

131

People who are resilient still have impulses.

132

They just also have a voice in their head that keeps it in check and they know that the urge will pass.

133

And if they give into it,

134

it will only make things worse.

135

So get to know your own impulses.

136

They could be urges to sabotage a relationship by starting a silly fight.

137

Maybe it's an impulse to self-harm or engage in eating disorder behavior.

138

Perhaps it's to overspend and shop online or abuse alcohol or other substances.

139

Whatever it is, pay attention to what you tend to do and maybe regret later.

140

Once you know what they are,

141

then you can use an impulse log to fight against the urge.

142

They have these in the Safe Alternatives app,

143

but an impulse log truly is just,

144

what is the impulse or what is it that you're wanting to do?

145

What happened recently to lead to this impulse?

146

What is it that I'm trying to not feel or not deal with?

147

And what can I do instead?

148

And that should really help you better manage any unhealthy impulses and get you back to feeling like yourself more quickly.

149

Now my eighth tip is to learn to problem solve.

150

And I know that sounds like a silly thing and everyone knows how to problem solve,

151

but that's not true.

152

So many of us have no clue how to problem solve.

153

We can just stop talking to someone completely because they upset us

154

or give up on a goal because one person told us that it was stupid.

155

Don't let that happen to you.

156

Overcoming obstacles is uncomfortable at times, but completely worth it.

157

Something I do when I'm faced with a problem is I write out what the problem is,

158

how I feel about it,

159

and what the worst thing that could happen is.

160

Then I consider what a neutral outcome of the problem is.

161

And lastly, what I hope happens,

162

like what's the ideal scenario.

163

Then I take some time and I try to work backwards from the outcome that I want.

164

What steps do I need to take to get there?

165

What things can I control?

166

What is out of my control

167

that I need to let go of versus trying to hold on to that makes things worse?

168

We do that.

169

I do that.

170

I know.

171

But I know all of these steps,

172

it can just seem really tedious.

173

But it can really help us from letting one issue get under our skin

174

and steal some of those poker chips that we've been working so hard to collect.

175

And my ninth tip, grow your list of healthy coping skills.

176

And I talk about this all the time,

177

but coping skills are just things that we can do instead of the unhealthy

178

or bad thing that we have that impulse to do.

179

And we should be using these all the time.

180

I know I do.

181

I use different coping skills each and every day.

182

For example, today I made time for yoga,

183

so I had my own alone time and I got to relax a bit.

184

And when I woke up,

185

I forced myself to come up with three things that I was looking forward to.

186

And I have a whole video about coping skills,

187

so just search Katie Morton coping skills,

188

and it will pop up if you need some more ideas.

189

But try to come up with five and work your way into having 10 that you can use regularly.

190

And make sure these really work for you.

191

Because if we use coping skills each and every day,

192

and not just when we're in crisis,

193

we're sort of stockpiling our poker chips so that we're more resilient overall.

194

And my 10th and final tip, set goals.

195

I can't tell you how many of my patients don't have any goals, no goals.

196

When I ask them, they aren't sure,

197

and they'll be like, oh,

198

well, I mean, I'm in therapy,

199

like, so in therapy, I just wanna get better.

200

Come on, people, we can do better than that.

201

Let's start setting some goals.

202

I know we're more used to doing this when we're children in school,

203

or if we work in an organization where we have to build our way up,

204

but we should still have things that we want to do in our personal life.

205

Maybe it's travel based, relationship based.

206

It could be work or a school goal too,

207

or even small things we wanna do around our area,

208

or improvements we wanna make on our home or apartment.

209

What are your goals for the next month?

210

How about six months?

211

Start thinking about this and know that there is no judgment when it comes to your goals.

212

It could be that you wanna shower three times this week because it's been really,

213

really hard for you lately.

214

Whatever it is, set it,

215

write it down, and then work to make it happen.

216

And I would also set smaller goals that you can accomplish today or this week,

217

and then start looking farther and farther out.

218

This will give you something to look forward to and help build your confidence in your own abilities,

219

and overall, build your resilience.

220

I hope you found that helpful.

221

And please, if you have any other tips or ideas,

222

Leave them in the comments down below because together we are working towards a healthy mind and a healthy body.

223

And I will see you next time.

224

Bye.

TRENDING

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.

☕ 커피 한 잔 사주기

ShadowingEnglish는 여러분의 지원 덕분에 100% 무료로 운영됩니다. 서버 및 AI 유지 비용이 많이 듭니다. 여러분의 커피 한 잔이 큰 힘이 됩니다! ��

PayPal로 기부하기

ShadowingEnglish.com – 영어 쉐도잉 연습

쉐도잉(Shadowing)으로 원어민처럼 영어를 말하세요. YouTube 영상을 한 문장씩 듣고 따라 말하며, 진짜 발음과 유창성을 키우세요. IELTS 학습자들이 선택한 방법.

쉐도잉 연습: What is Resilience and How Do I Improve it? | Kati Morton - YouTube로 영어 말하기 배우기

인기 동영상

이 비디오로 말하기 연습하는 이유는?

문맥 속 문법 및 표현

일반적인 발음 함정

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉 연습: What is Resilience and How Do I Improve it? | Kati Morton - YouTube로 영어 말하기 배우기

앱 다운로드

이 비디오로 말하기 연습하는 이유는?

문맥 속 문법 및 표현

일반적인 발음 함정

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법