Prática de Shadowing: How to Deal with Negative Emotions - Distress Tolerance - Aprenda a falar inglês com vídeo
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Hi, I'm Dr. Tracy Marks, a psychiatrist, and I make mental health education videos.
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I've talked about dialectical behavior therapy, or DBT, as the best treatment for borderline personality disorder.
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But there are modified forms of DBT that can be helpful for other conditions, like bipolar disorder, anxiety, eating disorders,
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depression, and post -traumatic stress disorder.
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Today I'm gonna teach you one of the many techniques that's used with DBT to be able to manage your emotions.
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It's called distress tolerance.
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Distress tolerance is the skill of being able to accept the emotion
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that you're feeling without resorting to coping behaviors that make your situation and your overall condition worse.
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The top three categories of negative emotions are sadness, anger, and fear.
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And we all have different degrees of tolerance for these kinds of emotions.
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It's a normal reaction to wanna get rid of the negative emotions,
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but what you do to get rid of these emotions makes all the difference in what happens to the emotions.
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Let me explain.
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Suppose I lose my job.
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I'm going to be upset about that.
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It's not realistic to think that I can just take the news and say, oh, that's a shame, but I'm happy to be alive.
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That's unnatural.
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We're built to experience a wide spectrum of emotions from happiness to sadness to anger to fear.
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You may say, a person who's secure in themselves and in their faith has no reason to be fearful.
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But if a bear walks into the room and bears his teeth at me, I will wet my pants and run.
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Being afraid and wanting to run is an adaptive response for self -protection.
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So we're all wired to experience the full spectrum of emotions in response to both external and internal experiences.
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Internal experiences would be what you're thinking about in your head.
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How you tolerate and experience the different emotions is molded
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and shaped by your temperament which is your nature and your upbringing which is how you were nurtured.
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I like to call your temperament your factory installed reflex.
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It's basically what you were born with and is based on your genes
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but you can be raised to believe that certain emotions like anger are bad and you should never show your anger.
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If you grow up believing this then you're going to have serious issues dealing with and being or feeling angry.
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You may tell yourself that you're not angry but your mind knows
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that you are and the anger will show up as anxiety
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or unprocessed anger can show up as depression because that's more acceptable than demonstrating anger or even admitting that you're angry.
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So you have to be able to accept and handle the range of emotions that you experience.
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If you have trouble with that, then on an unconscious level you will find a way to manage that emotion.
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And here are some of the maladaptive or not -so -great ways
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that we try and escape the negative emotions when we can't accept them.
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Avoidance.
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This is avoiding situations or seeking reassurance from people.
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You can also make futile attempts to distract yourself from the emotion.
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Numbing.
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You can use alcohol and drugs to numb the feeling
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or binge eating or even oversleeping so that you don't have to feel the pain.
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Another way to escape is to use self -harm
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and this could be cutting or punching yourself or even pulling out your hair.
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Escaping the distressing emotion only works in the short term.
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What you do to escape it can cause more problems for you in the long term.
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So what does it mean to tolerate the distressing emotion instead of escape it?
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It means you accept it, make room for it, sit with it, and let it pass on its own time.
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There are several techniques within DBT to help you tolerate distress.
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Here's one that's based on the concept of mindfulness.
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I talk more about mindfulness in this video.
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The link will be in the corner and in the description.
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But in short, when you think mindfully, you focus on what's going on at the moment with acceptance and no judgment.
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It's just observation.
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And this is how you're going to treat your negative emotions.
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Here's a template for how you can think about them.
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Let's go back to my example of losing my job.
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I'm enraged
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because I think my company lied to me about keeping me around during the transition from one company to the next.
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And to make matters worse, the job went to someone I trained.
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Now consciously I think, I'm so upset.
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But unconsciously my real thoughts are, I hate my boss and I want to beat him down to the ground.
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But with my upbringing, ladies don't think like that.
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And especially a Christian woman, that's evil to think such a thing.
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So I'm not consciously aware of my aggressive impulses.
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That's what a therapist would help me see.
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And instead, I bury my anger in a pan of brownies and I pick out my eyebrows.
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Here's what I wanna do to process my rage, and this is a mindfulness exercise.
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Recognize and allow the emotion.
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This reflection is best made after I first hear the news that I'm being let go.
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I wanna deal with this early before I get to the pan of brownies.
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So I would say, I'm feeling angry at Bob.
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In fact, I hate him.
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but I'm not bad because I have this feeling and I can allow myself to have it.
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I'm going to make space for it
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and I do not need to be afraid of it because I'm not going to take action against Bob.
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I can control myself.
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So I don't need to get rid of this feeling.
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So here I am admitting to the worst possible emotion that I can have about this situation.
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I wanna assume that I'm gonna downplay it in my mind.
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So go ahead and blow it up and own it.
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I'm not just mad, I hate him.
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But there's no judgment here.
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It's just an emotion, that's it.
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I'm not gonna act on it, I'm just gonna let it sit here with me.
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Next, you wanna watch the emotion.
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Let me watch this anger and hate and see what it does.
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While I'm watching it, I'm gonna call it what it is anger and rage.
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I don't have to get caught up in it.
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Where do I notice the emotion in my body?
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I notice it in my shoulders.
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I feel tense.
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But it's just an emotion.
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Nothing more, nothing less.
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I am not my emotions.
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I simply watch my emotions.
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A good analogy is to think of the emotion as an ocean wave.
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I'm not gonna struggle and fight this wave.
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I'm gonna go with it and float with it.
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I may even ride this wave to the shore.
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The next step is to be present.
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You're gonna turn your attention to what you're doing now, what's in front of you.
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And there's two ways that you can do this.
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The first is to use your five senses.
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I'm going to notice what's going on with all my five senses.
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What can I feel?
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What can I touch?
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What do I hear?
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What do I see in front of me?
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What do I smell?
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What do I taste?
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Another way you can be present is to turn your attention to your breath.
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My breath is my anchor for the moment.
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I take note of how I inhale and how I exhale.
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What do you do when the emotion comes back?
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When the emotion returns, you say, That's okay.
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That's what emotions do.
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They come and they go.
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But I'm gonna watch it again.
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I'll let it sit here in the room with me, or I may float with it up and down again, just like the ocean wave.
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That's the exercise.
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You should write it down as a script and say it to yourself.
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I'll have a template for you in the description.
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These negative emotions do cause distress, but accepting this distress doesn't mean that you enjoy it,
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nor does it mean that you try and fake like it doesn't matter to you.
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Accepting the emotion is about changing the way that you look at it.
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You see it for what it is, and in my case, rage.
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And then I change how I pay attention to it.
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It's like I'm detaching from the sting of the emotion
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because I'm simply observing it as one of many emotions
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that I can experience so I don't have to fear
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that it's gonna consume me because I'm over here and it's over there.
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And how I pay attention to the emotion changes how it affects me.
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Give it a try.
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I have a template for this exercise in the description.
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See you next time.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “How to Deal with Negative Emotions - Distress Tolerance”. As palavras que mais se repetem: emotion, anger, experience, feeling. Este vídeo tem 114 frases e 1495 palavras para praticar shadowing. A fala dura 9:05. O falante fala em ritmo natural, cerca de 165 palavras por minuto, próximo de uma conversa do dia a dia. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| emotion substantivo | /ɪˈməʊ.ʃən/ | emoção |
| anger substantivo | /ˈæŋɡə/ | raiva, ira |
| distress substantivo | /dɪˈstɹɛs/ | desconforto |
| disorder substantivo | /dɪsˈɔɹdɚ/ | desordem |
| rage substantivo | /ɹeɪd͡ʒ/ | raiva, fúria |
| tolerance substantivo | /ˈtɑ.lə.ɹəns/ | tolerância |
| tolerate verbo | /ˈtɑ.lə.ɹeɪt/ | tolerar, aguentar |
| template substantivo | /ˈtɛm.plɪt/ | modelo, predefinição |
| technique substantivo | /tɛkˈniːk/ | técnica |
| anxiety substantivo | /æŋˈzaɪ.əti/ | angústia, ansiedade |
| judgment substantivo | /ˈd͡ʒʌd͡ʒ.mənt/ | juízo, julgamento |
| breathe verbo | /bɹiːð/ | respirar |
| spectrum substantivo | /ˈspɛktɹəm/ | espectro, espetro |
| float verbo | /fləʊt/ | boiar, flutuar |
| sadness substantivo | /ˈsædnəs/ | tristeza |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| come back verbo | voltar | |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | vai em frente |
| grow up verbo | crescer | |
| pull out verbo | retirar, retirar-se |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- I'm going to be upset about that.
- I'm not just mad, I hate him.
- Where do I notice the emotion in my body?
- What do I see in front of me?
- What do you do when the emotion comes back?
Pronúncia para ficar de olho
O falante usa 59 contrações e formas reduzidas, como I'm, gonna, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, therapist /ˈθɛɹəpɪst/
- Os sons de “sh” e “zh”: emotion /ɪˈməʊ.ʃən/, transition /tɹænˈzɪʃ.ən/, shore /ʃɔɹ/, reflection /ɹɪˈflɛkʃən/, observation /ˌɑbzɚˈveɪʃn̩/
- Palavras longas — acerte a sílaba tônica: anxiety /æŋˈzaɪ.əti/, acceptable /əkˈsɛp.tə.bəl/, analogy /əˈnæləd͡ʒi/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, temperament /ˈtɛm.pɚ.ə.mənt/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: tolerate /ˈtɑ.lə.ɹeɪt/, template /ˈtɛm.plɪt/, technique /tɛkˈniːk/, judgment /ˈd͡ʒʌd͡ʒ.mənt/, float /fləʊt/
- /l/ final — a língua toca o céu da boca, não vira “u”: skill /skɪl/, acceptable /əkˈsɛp.tə.bəl/, fearful /ˈfɪəfəl/, exhale /ˌɛksˈheɪ̯l/, futile /ˈfju.taɪl/
- /h/ — um sopro suave, diferente do “r”: harm /hɑːm/, happiness /ˈhæpinɪs/, helpful /ˈhɛlp.fl̩/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como emotion, anger, distress.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.