Shadowing Practice: How To Deal With Anxiety (3 Tools for Teens) - Learn English Speaking with Video
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39 sentences
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Anxiety is a feeling of intense worry.
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Situational anxiety is when the anxious feelings you're having are related to a specific event or situation,
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like meeting new people or speaking publicly at an event.
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The anxiety will often pass when the event is over.
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It's totally normal and healthy to experience some anxiety, but if the worrying thoughts are so overwhelming that you're having difficulty concentrating,
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experiencing sweaty palms, or a racing heartbeat, or you're starting to be grouchy with people, then it's time to pull out an anxiety management tool.
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Anxiety management tool number one.
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Prepare.
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Taking steps before the big event to feel prepared can help reduce anxiety.
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For example, if you're anxious about being late, look up the route a few days in advance.
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Or if you don't know what to say on a date, come up with a few questions to ask ahead of time
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or maybe even a cool story to tell
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when preparing focus on what you can control
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and let go of what is not up to you you can control how to ask someone to the dance
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but let go of what you cannot control like their response
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similarly you can explain to a friend all the reasons you like doing something
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but you cannot make anyone do something
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they don't want to you also cannot force a coach to put you on the team.
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You can ask your friends to practice with you, and even make a backup plan if you don't get on the team.
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Anxiety Management Tool Number 2
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Positive Self -Talk If you were comforting a friend who is worried, you'd encourage them with kind words.
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Why not do the same for yourself?
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There's real research showing that if you can spot negative thoughts and replace them with positive phrases, you can feel better and more confident.
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Instead of, I can't do this, tell yourself, I've made it through hard times before, I'm going to make it through this too.
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Studies show
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that repeating positive phrases to yourself every day can even rewire the brain to change how we think about ourselves
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and reduce anxiety.
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Anxiety management tool number three, reset, refocus.
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Sometimes you just need a little reset and refocus to take your mind off what causes your anxiety.
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Look up breathing exercises online, like box breathing or belly breathing.
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Studies show these exercises calm your body and stop your mind from spiraling.
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You can also reset by taking a break.
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Go for a walk or simply change your environment by going outside.
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You can also work out the jitters with some exercise.
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People who exercise regularly report much less anxiety.
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If you ever feel like your situational anxiety is happening all the time, instead of just when there's a big event coming up,
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it may be helpful to talk with a doctor or therapist so they can help with additional strategies.
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Don't forget to visit me at amaze .org or go to my YouTube channel to watch more.
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Bye!
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “How To Deal With Anxiety”. The speaker keeps coming back to these words: anxiety, event, tool, exercise, management. This video has 39 sentences and 502 words to shadow. The speech runs for 2:59. The speaker talks at a natural 169 words per minute, close to everyday conversation. 85% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| anxiety noun | /æŋˈzaɪ.əti/ | An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event. |
| breathe verb | /bɹiːð/ | To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases. |
| reset verb | /ɹiːˈsɛt/ | To set back to the initial state. |
| phrase noun | /ˈfɹeɪ̯z/ | A short written or spoken expression. |
| anxious adjective | /ˈæŋkʃəs/ | Nervous and worried. |
| encourage verb | /ɪnˈkʌɹ.ɪd͡ʒ/ | To mentally support; to motivate, give courage, hope or spirit. |
| helpful adjective | /ˈhɛlp.fl̩/ | Furnishing help; giving aid; useful. |
| comfort noun | /ˈkʌm.fət/ | Contentment, ease. |
| intense adjective | /ɪnˈtɛns/ | Of a characteristic: extreme or very high or strong in degree; severe; also, excessive, towering. |
| difficulty noun | /ˈdɪfɪkəlti/ | The state of being difficult, or hard to do. |
| similarly adverb | /ˈsɪm.ə.lə.li/ | In a like style or manner. |
| publicly adverb | /ˈpʌb.lɪ.kli/ | In public, openly, in an open and public manner. |
| palm noun | /pɑm/ | The inner and somewhat concave part of the human hand or other primate hand that extends from the wrist to the bases of the fingers. |
| backup noun | /ˈbækˌʌp/ | A reserve or substitute. |
| belly noun | /ˈbɛli/ | The abdomen (especially a fat one). |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| look up verb | /ˌlʊk ˈʌp/ | To have better prospects. |
| come up verb | To emerge or become known, especially unexpectedly. | |
| come up with verb | To manage to produce, deliver, or present (something) by inventing, creating, thinking of, or obtaining it. | |
| pull out verb | To withdraw; especially of military forces; to retreat. | |
| work out verb | /ˌwɝk ˈaʊt/ | To calculate. |
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Relative clauses who / which + clause — extra information about a person or thing | friend who is · People who exercise |
| Present continuous am/is/are + -ing — something happening right now or around now | you're having · you're starting · is happening |
Pronunciation to watch
The speaker uses 12 contractions and reduced forms, such as don't, you're, can't. Say them the short way, as you hear them.
- The “th” sounds: breathe /bɹiːð/, therapist /ˈθɛɹəpɪst/
- The “sh” and “zh” sounds: anxious /ˈæŋkʃəs/, situational /sɪtjuːˈeɪʃənəl/
- Long words — get the stress right: anxiety /æŋˈzaɪ.əti/, difficulty /ˈdɪfɪkəlti/, similarly /ˈsɪm.ə.lə.li/, situational /sɪtjuːˈeɪʃənəl/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like anxiety, breathe, reset.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.