Shadowing Practice: How to Stop Overthinking and Anxiety - Learn English Speaking with Video
Les maken...
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Ever plan out an entire conversation in your head, only to realize you're the only one having it?
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Yeah, overthinking can make you an expert in hypothetical situations.
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But today, we're talking about how to leave those behind and get back to reality.
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And if you're wondering what might help me on this video, Psych Hub's free well-being assessment can guide you toward the right support.
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Check it out below.
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Overthinking is like running on a mental treadmill.
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You're moving, but you're not actually getting anywhere.
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It's when you play situations, regret past decisions, before worry excessively about the future.
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Sound familiar?
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The trick is overthinking doesn't solve problems, it magnifies them.
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But don't worry, we've got steps to get you off that mental treadmill.
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Tip 1.
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Focus on the present moment.
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Anxiety thrives when we're stuck in the past or future, so to stop overthinking, bring yourself back to the present.
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Even grounding techniques like deep breathing or the 5-4-3-2-1 method where you notice 5 things you see, 4 you can touch, 3 sounds you hear,
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2 smells, and 1 taste.
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It's a quick way to stop your mind from spiraling.
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And by the way, if you're wondering whether mindfulness or therapy might help, remember that PsyCup's Wellbeing Assessment can guide you to what's best for you.
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Tip 2.
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Label your thoughts.
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When you're in an overthinking spiral, it helps to label your thoughts.
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Say, oh, there goes my anxious brain again.
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By giving it a name, you create some distance between yourself and the thought.
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It's not you, it's just the thought passing through.
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This simple mental shift can help you break the cycle.
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Tip three, schedule your worry time.
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Try this.
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Designate a specific time in your day, 10 to 15 minutes, for worry time.
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When an anxious thought pops outside of that window, remind yourself that it'll have to wait.
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You'll be surprised how much control this gives you over your mind.
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Overthinking meets boundaries too.
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Tip 4.
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Take action.
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Overthinking often stems from indecision.
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The more you think about what to do, the harder it becomes to take action.
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So break things down into tiny, manageable steps.
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The more you act, the less power those raising thoughts have.
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Action creates momentum, and that's what pulls you out of the overthinking trap.
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Step 5 Be kind to yourself.
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Remember, overthinking often comes from a place of self-criticism.
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Where are harshest critics, right?
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So try being kind to yourself.
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Talk to yourself the way you talk to a friend who's going through the same thing.
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Self-compassion is a powerful antidote to anxiety and overthinking.
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And here's the good news.
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It's possible to stop overthinking and move toward a more peaceful, secure mindset.
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In fact, many people who experience anxiety find that over time, with the right tools, they can significantly reduce their anxious thoughts.
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Ready to take the next step?
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Check out Psych Hub's free well-being assessment to explore what support might be right for you, your unique needs, and preferences.
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You'll receive personalized assessment results is the variety of care options including potential therapists
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and mental health provider groups that match your needs and accept your insurance, educational content to support your continued exploration of mental health,
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and helpful apps you can use to nurture your well-being.
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It only takes a few minutes to change your life.
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Click the link in the top corner or use the link below to begin.
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Thank you.
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “How to Stop Overthinking and Anxiety”. Deze woorden komen het vaakst terug: overthinking, mental, assessment, tip, worry. Deze video bevat 55 zinnen en 570 woorden om na te spreken. Het gesproken deel duurt 4:15. De spreker praat in een gelijkmatig tempo van ongeveer 134 woorden per minuut, prettig om te shadowen. 85% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| anxious bijvoeglijk naamwoord | /ˈæŋkʃəs/ | bezorgd |
| treadmill zelfstandig naamwoord | /ˈtɹɛd.mɪl/ | loopband |
| spiral zelfstandig naamwoord | /ˈspaɪɹəl/ | spiraal |
| antidote zelfstandig naamwoord | /ˈæn.tɪ.doʊt/ | tegengif |
| designate werkwoord | /ˈdɛz.ɪɡ.neɪt/ | bepalen |
| excessively bijwoord | /ɪkˈsɛsɪvli/ | buitensporig, extreem |
| indecision zelfstandig naamwoord | /ɪndɪˈsɪʒən/ | besluiteloosheid |
| magnify werkwoord | /ˈmæɡnɪfaɪ/ | vergroten |
| manageable bijvoeglijk naamwoord | /ˈmænəd͡ʒəb(ə)l/ | beheerbaar, beheersbaar |
| thrive werkwoord | /θɹajv/ | gedijen |
| mindset zelfstandig naamwoord | /ˈmaɪn(d)ˌsɛt/ | mentaliteit, ingelsteldheid |
| critic zelfstandig naamwoord | /ˈkɹɪt.ɪk/ | criticus |
| compassion zelfstandig naamwoord | /kəmˈpæʃ.ən/ | medelijden, deernis |
| therapist zelfstandig naamwoord | /ˈθɛɹəpɪst/ | therapeut, therapeute |
| momentum zelfstandig naamwoord | /ˌmə(ʊ)ˈmɛntəm/ | impuls |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| check out werkwoord | onderzoeken |
Uitspraak om op te letten
De spreker gebruikt 14 samentrekkingen en verkorte vormen, zoals you're, we're, you'll. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: hypothetical /ˌhaɪpəˈθɛtɪkəl/, thrive /θɹajv/, therapist /ˈθɛɹəpɪst/
- De klanken “sh” en “zh”: anxious /ˈæŋkʃəs/, indecision /ɪndɪˈsɪʒən/, compassion /kəmˈpæʃ.ən/, harsh /ˈhɑɹʃ/, exploration /ˌɛkspləˈɹeɪʃən/
- Lange woorden — let op de klemtoon: excessively /ɪkˈsɛsɪvli/, indecision /ɪndɪˈsɪʒən/, manageable /ˈmænəd͡ʒəb(ə)l/, personalize /ˈpɜː.sə.nə.laɪz/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: personalize /ˈpɜː.sə.nə.laɪz/, thrive /θɹajv/
- /æ/ — opener dan de Nederlandse “e”: anxious /ˈæŋkʃəs/, antidote /ˈæn.tɪ.doʊt/, magnify /ˈmæɡnɪfaɪ/, manageable /ˈmænəd͡ʒəb(ə)l/, compassion /kəmˈpæʃ.ən/
- /g/ — een harde plofklank, geen Nederlandse “g”: designate /ˈdɛz.ɪɡ.neɪt/, magnify /ˈmæɡnɪfaɪ/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Spreek zin voor zin na op normale snelheid en herhaal elke zin tot je ritme gelijk is aan dat van de spreker.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als anxious, treadmill, spiral.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.