Prática de Shadowing: Stop Trying to “Let Go” of Anxiety. Do This Instead - Aprenda a falar inglês com vídeo
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This is a technique that I call the anxiety journal.
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Now, most people don't think about taking their anxieties
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and just writing them down and talking about the worst possible thing that can happen.
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On the contrary, people will give you all this advice to just, don't ruminate on anything.
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Let it go.
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Don't think about it.
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Especially, by the way, you know those non -anxious people?
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They're so unbelievably annoying around you.
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Those people who don't worry.
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Yeah, man.
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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
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so irritating because that's bad advice for you don't try to do
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that that's actually unnatural a bunch of research by the way shows
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that when you tell people to stop thinking about something that's troubling them they think about it more okay so
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that person in your life is actually making life worse for
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you here's what to do instead think about the five things about which you're suffering some anxiety.
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Okay, now you probably haven't done that before.
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It's going to take some work.
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So go someplace quiet.
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Take out your notebook and say, I'm troubled.
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Right now I'm troubled. About what?
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What is the thing that's really on my heart?
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And define it.
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Let's say that you got kind of a health challenge and you don't know what it is.
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You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
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And you're sort of, you're anxious about what it might be even though you don't know.
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Well, you know what?
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Don't run away from that.
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Don't leave it in the sort of the amorphous zone of something might be wrong.
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Write it down.
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Write down your worst fear.
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Write down your paranoid fantasy, what actually it is.
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Or maybe put it in your phone, but password protect the file if you do.
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Define the actual source of your fear.
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Okay?
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So maybe it's like, I went to the doctor and something isn't right.
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And actually, I'm afraid it's going to be something really bad like cancer, right?
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It's probably not, but it might be.
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So part two is actually not just writing down your worst fear.
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It's writing down the different scenarios of what it could be.
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This is nothing.
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This is something mild, or this is something really bad, and write down what it is.
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Those defense planning in the Department of Defense, that's the analysis that they always do.
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They call it best case, worst case, most likely case.
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It's a good place to start.
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You can write down five scenarios if you want, but those three kind of get the job done.
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Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
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You don't know.
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You don't know.
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But you know, you kind of know.
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And what you find when you start to get better at this exercise is
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that the catastrophic thing
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that was like a phantasm was like a ghost up in the attic bothering
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you making weird noises you know rattling chains at night
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and all that it starts to get a little less bad
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because which what you really recognize
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when you start getting better at this to to quiet those change chains is
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that that the probability of
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that worst case scenario is actually pretty low right it's actually objectively pretty low okay
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so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
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I think there's about 5 % chance that this is something really ghastly.
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And so therefore it's about, I can't remember what I said the first, 20 or 25%.
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The rest of it is just something not so serious that I can take care of, something I can deal with.
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Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
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Assign those notional probabilities that you probably know more than you think.
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You have a lot of information under your belt because you've been alive for a little while.
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It doesn't mean you're exactly right, but that leads to the next thing to do,
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which is to describe in your journal the strategies in each case.
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What am I actually going to do in each one of these cases?
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Well, if it's nothing, nothing.
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If it's the little thing, it's this.
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And if it's the worst thing, here's what I'm going to do.
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And write down what you would do literally in the worst case scenario.
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Now, what are you doing?
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You are preparing for something that's actually scary.
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This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
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Then guess what?
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You'll put that thing away and it won't trouble you nearly as much.
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Until it does again, then you'll take it out and look at it.
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Go on to the next four things that are bothering you in order of trouble.
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Go down the list and what you're going to find is
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when you do this five times and then you look at it once every day
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or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
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not by running away from it, not by trying to eliminate it, but by trying to focus it.
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That's the Anxiety Journal exercise.
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It's a well -documented technique.
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I strongly recommend it to my students.
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I use it myself and I recommend it to you.
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And you know what else?
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It's really bracing.
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It really feels awesome.
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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,
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but I have an idea how likely it is.
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And even if it happens, I know what I'm going to do.
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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.
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And the reason it feels better is because that's the way your brain and body are supposed to work.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Stop Trying to “Let Go” of Anxiety. Do This Instead”. As palavras que mais se repetem: worst, anxiety, write, scenario, bothering. Este vídeo tem 96 frases e 1047 palavras para praticar shadowing. A fala dura 5:24. O falante fala rápido, cerca de 194 palavras por minuto, então espere sons ligados e reduzidos. 90% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é fácil de acompanhar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| anxiety substantivo | /æŋˈzaɪ.əti/ | angústia, ansiedade |
| scenario substantivo | /sɪˈnɛəɹioʊ/ | cenário |
| bother verbo | /ˈbɑðɚ/ | incomodar, chatear |
| probability substantivo | /ˌpɹɑ.bəˈbɪl.ə.ti/ | probabilidade |
| technique substantivo | /tɛkˈniːk/ | técnica |
| define verbo | /dɪˈfaɪn/ | definir |
| anxious adjetivo | /ˈæŋkʃəs/ | desconfortável |
| assign verbo | /əˈsaɪn/ | designar, atribuir |
| temporary adjetivo | /ˈtɛmp(əˌɹ)ɛɹi/ | temporário |
| suffer verbo | /ˈsʌfɚ/ | sofrer |
| belt substantivo | /ˈbɛlt/ | cinto, cinta |
| ghost substantivo | /ɡoʊst/ | fantasma, espectro |
| ordinary adjetivo | /ˈɔɹdɪnɛɹi/ | ordinário, normal |
| scary adjetivo | /ˈskɛə.ɹi/ | assustador |
| eliminate verbo | /ɪˈlɪm.ɪ.neɪt/ | eliminar |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| write down verbo | anotar |
| go down verbo | descer |
| take out verbo | tirar, remover |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- 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.
Pronúncia para ficar de olho
O falante usa 40 contrações e formas reduzidas, como don't, you're, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- Palavras longas — acerte a sílaba tônica: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: technique /tɛkˈniːk/, belt /ˈbɛlt/, ghost /ɡoʊst/, eliminate /ɪˈlɪm.ɪ.neɪt/, mild /ˈmaɪld/
- /l/ final — a língua toca o céu da boca, não vira “u”: notional /ˈnoʊʃənəl/, rattle /ˈɹæ.təl/
- s + consoante no início — sem um “i” antes: strongly /ˈstɹɔŋli/, scary /ˈskɛə.ɹi/
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 anxiety, scenario, bother.
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.