Практика Shadowing: 5 Ways to Diffuse Your anger - Изучайте разговорный английский по видео

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Hi, I'm Dr. Tracy Marks, and I make mental health education videos.

Today, I'm talking about diffusing your anger before you lose control,

and this is a follow -up of a video I did on looking at how you become angry based on your temperament.

That video is linked in the corner and in the description.

There's many ways that you can, or techniques you can use to manage your anger and rage,

so this video will be part of a series on anger management.

After this video, I'll have an affirmation video on processing anger.

It's more of a meditation to help you process your emotions through affirming statements.

If this isn't your style, then just click away.

But focusing on affirming statements is one approach to processing anger.

What you think and assume about your situation affects your response to it and your behavior.

And we can hold tightly to negative assumptions that can distort how we interpret a given interaction.

To better understand how to stop before you lose control, let's look at the cycle of anger.

First, you have a triggering event, and this would be something like feeling disrespected or used or having someone cut you off in traffic.

And then this is followed by negative thoughts, like I'm the weakest link on this team or that woman driver doesn't care about anyone but herself.

These are automatic thoughts that pop into your mind right after the triggering event.

Then you have an emotional response to your thought even if your thought isn't rational.

You may feel shame or embarrassment for being the worst team member,

or you feel rage toward the driver like you wish you could hurt her or that she would just crash her car.

This is followed by physical symptoms like a racing heart or sweaty palms or even tense muscles and jaw clenching.

Then you have the behavioral response of yelling, cursing, arguing, or even crying.

So with this cycle, you have things going on in your head that lead to behaviors.

And there's different places in this cycle that you can change to address your anger.

Right now, I'm focused on the behavioral response.

The first technique to diffuse your anger is to practice taking three deep breaths before you respond.

And this gives you a chance to resist lashing out automatically.

Many times the anger response is impulsive.

And if you had been able to wait even just five seconds,

you may have had the control to hold back on saying something hurtful that you can't take back.

The second technique is to develop canned responses to controversial topics.

If you're always around people who like getting into political discussions and their views are opposite of yours,

you wanna already know what to say to shut down the conversation or make it clear that you have no comment.

It could be as simple as, I don't discuss politics before 5 p .m or without a glass of wine in my hand.

Whatever it is, make it something that fits your personality

and help people get the message without it becoming the focus of another discussion.

For example, you don't want to say something like, only idiots discuss politics.

That's just going to turn into a different kind of argument.

You're not trying to insult people.

You're just trying to politely and respectfully pass on that conversation.

Prepare a couple of statements that you can use for any topic

or situation that you know triggers you

if someone repeatedly tries to engage you in a conversation or activity

that you're avoiding use the broken record technique where you give the same response in the same tone of voice

you don't need to craft another response just to make sure

they get it this time saying the same thing in the same tone sends a stronger message

that you meant what you said another thing you can do is develop statements

that de -escalate the situation before you get too angry

And these would be statements like, I need to take a break, or I need a timeout.

Can we talk about this later?

Or the classic, maybe we can agree to disagree on this.

These are canned statements similar to the no comment statements, but the purpose of these statements is to stop a conflict that you've already participated in,

but you recognize it's getting too heated for you and you're about to blow.

And this is where it's helpful to know what your physical symptoms are

when you start to get angry or rageful and this is step four in the cycle of anger.

Do you start sweating?

Does your chest get warm?

Knowing this about yourself can help you recognize when you're going down the path to rage and when to use this technique.

The fourth technique is to stop and observe your anger.

Imagine it as if you're another person in the room looking at you.

What do you look like?

Do you appear intensely angry because you're throwing things, or do you just seem snippy and hot -headed?

Are you talking loudly or brooding in your head?

By disengaging from your anger and actually observing it in a mindful way, you take the energy out of it,

and this gives you time to avoid lashing out.

The last thing you can do is use diversions.

Let's say you remove yourself from the situation by using the

third technique of shutting things down with an I need a timeout statement.

Then do something to distract yourself like listening to music or taking a brief walk or even coloring.

Coloring complex drawings is a popular stress reduction technique

and you can buy a coloring book or there's free coloring templates available online at justcolor .net or freemandalas .net.

Next time, I plan to address the negative automatic thoughts in the cycle of anger.

Stay tuned.

See you next time.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «5 Ways to Diffuse Your anger». Чаще всего повторяются слова: anger, statement, technique, response, cycle. В этом видео 73 предложений и 991 слов для шедоуинга. Речь длится 6:09. Говорящий говорит в естественном темпе, около 161 слов в минуту, близком к повседневной речи. 84% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
anger существительное	/ˈæŋɡə/	гнев, злость
technique существительное	/tɛkˈniːk/	те́хника
trigger существительное	/ˈtɹɪɡɚ/	спусково́й крючо́к, куро́к
rage существительное	/ɹeɪd͡ʒ/	я́рость, бе́шенство
tone существительное	/ˈtəʊn/	тон
topic существительное	/ˈtɑpɪk/	те́ма, предме́т
automatic прилагательное	/ˌɔː.təˈmæt.ɪk/	автомати́ческий
observe глагол	/əbˈzɜːv/	соблюда́ть, блюсти́
behavioral прилагательное	/bɪˈheɪvjəɹəl/	поведе́нческий
symptom существительное	/ˈsɪm(p)təm/	симпто́м, при́знак
argue глагол	/ˈɑɹ.ɡju/	спо́рить, обсужда́ть
muscle существительное	/ˈmʌs.əl/	мы́шца, му́скул
helpful прилагательное	/ˈhɛlp.fl̩/	поле́зный, любе́зный
participate глагол	/pɑːˈtɪs.ɪ.peɪt/	уча́ствовать, принима́ть уча́стие
reduction существительное	/ɹɪˈdʌk.ʃən/	уменьше́ние, сниже́ние

Фразовые глаголы, которые вы услышите

Слово	Значение
go down глагол	спуска́ться, спусти́ться
shut down глагол	выключить, остановить
take back глагол	возвращать в, к

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

If this isn't your style, then just click away.
Can we talk about this later?
Does your chest get warm?
What do you look like?
Are you talking loudly or brooding in your head?

Произношение, на которое стоит обратить внимание

Говорящий использует 22 сокращённых и редуцированных форм, например you're, I'm, don't. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: reduction /ɹɪˈdʌk.ʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, emotion /ɪˈməʊ.ʃən/, assumption /əˈsʌm(p).ʃ(ə)n/
Длинные слова — следите за ударением: automatic /ˌɔː.təˈmæt.ɪk/, behavioral /bɪˈheɪvjəɹəl/, participate /pɑːˈtɪs.ɪ.peɪt/, interaction /ˌɪn.təˈɹæk.ʃən/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/

Звуки, трудные для русскоязычных:

/h/ — лёгкий выдох, а не русское «х»: behavioral /bɪˈheɪvjəɹəl/, helpful /ˈhɛlp.fl̩/, hurtful /ˈhɜɹtfʊl/
Звонкие согласные в конце слова — не оглушайте их: rage /ɹeɪd͡ʒ/, observe /əbˈzɜːv/, engage /ɪnˈɡeɪd͡ʒ/, diffuse /dɪˈfjuz/, brood /bɹud/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как anger, technique, trigger.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: 5 Ways to Diffuse Your anger - Изучайте разговорный английский по видео

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