Практика Shadowing: How to Deal with Negative Emotions - Distress Tolerance - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

136 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

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

I've talked about dialectical behavior therapy, or DBT, as the best treatment for borderline personality disorder.

But there are modified forms of DBT that can be helpful for other conditions, like bipolar disorder, anxiety, eating disorders,

depression, and post -traumatic stress disorder.

Today I'm gonna teach you one of the many techniques that's used with DBT to be able to manage your emotions.

It's called distress tolerance.

Distress tolerance is the skill of being able to accept the emotion

that you're feeling without resorting to coping behaviors that make your situation and your overall condition worse.

The top three categories of negative emotions are sadness, anger, and fear.

And we all have different degrees of tolerance for these kinds of emotions.

It's a normal reaction to wanna get rid of the negative emotions,

but what you do to get rid of these emotions makes all the difference in what happens to the emotions.

Let me explain.

Suppose I lose my job.

I'm going to be upset about that.

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.

That's unnatural.

We're built to experience a wide spectrum of emotions from happiness to sadness to anger to fear.

You may say, a person who's secure in themselves and in their faith has no reason to be fearful.

But if a bear walks into the room and bears his teeth at me, I will wet my pants and run.

Being afraid and wanting to run is an adaptive response for self -protection.

So we're all wired to experience the full spectrum of emotions in response to both external and internal experiences.

Internal experiences would be what you're thinking about in your head.

How you tolerate and experience the different emotions is molded

and shaped by your temperament which is your nature and your upbringing which is how you were nurtured.

I like to call your temperament your factory installed reflex.

It's basically what you were born with and is based on your genes

but you can be raised to believe that certain emotions like anger are bad and you should never show your anger.

If you grow up believing this then you're going to have serious issues dealing with and being or feeling angry.

You may tell yourself that you're not angry but your mind knows

that you are and the anger will show up as anxiety

or unprocessed anger can show up as depression because that's more acceptable than demonstrating anger or even admitting that you're angry.

So you have to be able to accept and handle the range of emotions that you experience.

If you have trouble with that, then on an unconscious level you will find a way to manage that emotion.

And here are some of the maladaptive or not -so -great ways

that we try and escape the negative emotions when we can't accept them.

Avoidance.

This is avoiding situations or seeking reassurance from people.

You can also make futile attempts to distract yourself from the emotion.

Numbing.

You can use alcohol and drugs to numb the feeling

or binge eating or even oversleeping so that you don't have to feel the pain.

Another way to escape is to use self -harm

and this could be cutting or punching yourself or even pulling out your hair.

Escaping the distressing emotion only works in the short term.

What you do to escape it can cause more problems for you in the long term.

So what does it mean to tolerate the distressing emotion instead of escape it?

It means you accept it, make room for it, sit with it, and let it pass on its own time.

There are several techniques within DBT to help you tolerate distress.

Here's one that's based on the concept of mindfulness.

I talk more about mindfulness in this video.

The link will be in the corner and in the description.

But in short, when you think mindfully, you focus on what's going on at the moment with acceptance and no judgment.

It's just observation.

And this is how you're going to treat your negative emotions.

Here's a template for how you can think about them.

Let's go back to my example of losing my job.

I'm enraged

because I think my company lied to me about keeping me around during the transition from one company to the next.

And to make matters worse, the job went to someone I trained.

Now consciously I think, I'm so upset.

But unconsciously my real thoughts are, I hate my boss and I want to beat him down to the ground.

But with my upbringing, ladies don't think like that.

And especially a Christian woman, that's evil to think such a thing.

So I'm not consciously aware of my aggressive impulses.

That's what a therapist would help me see.

And instead, I bury my anger in a pan of brownies and I pick out my eyebrows.

Here's what I wanna do to process my rage, and this is a mindfulness exercise.

Recognize and allow the emotion.

This reflection is best made after I first hear the news that I'm being let go.

I wanna deal with this early before I get to the pan of brownies.

So I would say, I'm feeling angry at Bob.

In fact, I hate him.

but I'm not bad because I have this feeling and I can allow myself to have it.

I'm going to make space for it

and I do not need to be afraid of it because I'm not going to take action against Bob.

I can control myself.

So I don't need to get rid of this feeling.

So here I am admitting to the worst possible emotion that I can have about this situation.

I wanna assume that I'm gonna downplay it in my mind.

So go ahead and blow it up and own it.

I'm not just mad, I hate him.

But there's no judgment here.

It's just an emotion, that's it.

I'm not gonna act on it, I'm just gonna let it sit here with me.

Next, you wanna watch the emotion.

Let me watch this anger and hate and see what it does.

While I'm watching it, I'm gonna call it what it is anger and rage.

I don't have to get caught up in it.

Where do I notice the emotion in my body?

I notice it in my shoulders.

I feel tense.

But it's just an emotion.

Nothing more, nothing less.

I am not my emotions.

I simply watch my emotions.

A good analogy is to think of the emotion as an ocean wave.

I'm not gonna struggle and fight this wave.

I'm gonna go with it and float with it.

100

I may even ride this wave to the shore.

101

The next step is to be present.

102

You're gonna turn your attention to what you're doing now, what's in front of you.

103

And there's two ways that you can do this.

104

The first is to use your five senses.

105

I'm going to notice what's going on with all my five senses.

106

What can I feel?

107

What can I touch?

108

What do I hear?

109

What do I see in front of me?

110

What do I smell?

111

What do I taste?

112

Another way you can be present is to turn your attention to your breath.

113

My breath is my anchor for the moment.

114

I take note of how I inhale and how I exhale.

115

What do you do when the emotion comes back?

116

When the emotion returns, you say, That's okay.

117

That's what emotions do.

118

They come and they go.

119

But I'm gonna watch it again.

120

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.

121

That's the exercise.

122

You should write it down as a script and say it to yourself.

123

I'll have a template for you in the description.

124

These negative emotions do cause distress, but accepting this distress doesn't mean that you enjoy it,

125

nor does it mean that you try and fake like it doesn't matter to you.

126

Accepting the emotion is about changing the way that you look at it.

127

You see it for what it is, and in my case, rage.

128

And then I change how I pay attention to it.

129

It's like I'm detaching from the sting of the emotion

130

because I'm simply observing it as one of many emotions

131

that I can experience so I don't have to fear

132

that it's gonna consume me because I'm over here and it's over there.

133

And how I pay attention to the emotion changes how it affects me.

134

Give it a try.

135

I have a template for this exercise in the description.

136

See you next time.

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

Тот же канал

Self-Esteem: How It Changes And 2 Ways to Boost It

FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «How to Deal with Negative Emotions - Distress Tolerance». Чаще всего повторяются слова: emotion, anger, experience, feeling. В этом видео 114 предложений и 1495 слов для шедоуинга. Речь длится 9:05. Говорящий говорит в естественном темпе, около 165 слов в минуту, близком к повседневной речи. 82% 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
emotion существительное	/ɪˈməʊ.ʃən/	эмо́ция, чу́вство
anger существительное	/ˈæŋɡə/	гнев, злость
distress существительное	/dɪˈstɹɛs/	го́ре, беда́
disorder существительное	/dɪsˈɔɹdɚ/	беспоря́док, каварда́к
rage существительное	/ɹeɪd͡ʒ/	я́рость, бе́шенство
tolerance существительное	/ˈtɑ.lə.ɹəns/	терпи́мость, толера́нтность
tolerate глагол	/ˈtɑ.lə.ɹeɪt/	терпе́ть, вы́терпеть
template существительное	/ˈtɛm.plɪt/	шабло́н
technique существительное	/tɛkˈniːk/	те́хника
anxiety существительное	/æŋˈzaɪ.əti/	беспоко́йство, трево́га
judgment существительное	/ˈd͡ʒʌd͡ʒ.mənt/	осужде́ние, сужде́ние
breathe глагол	/bɹiːð/	дыша́ть
spectrum существительное	/ˈspɛktɹəm/	спектр, диапазо́н
float глагол	/fləʊt/	пла́вать, всплывать
sadness существительное	/ˈsædnəs/	печа́ль, грусть

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
show up глагол		объявля́ться, объяви́ться
come back глагол		возвраща́ться, возврати́ться
go ahead глагол	/ˌɡoʊ əˈhɛd/	дава́й, приступа́йте
grow up глагол		расти́, выраста́ть
pick out глагол		выковы́ривать, вы́ковырять
pull out глагол		выходи́ть, вы́йти

Фразы, которые стоит повторять

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

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?

Произношение, на которое стоит обратить внимание

Говорящий использует 59 сокращённых и редуцированных форм, например I'm, gonna, you're. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, therapist /ˈθɛɹəpɪst/
Звуки «sh» и «zh»: emotion /ɪˈməʊ.ʃən/, transition /tɹænˈzɪʃ.ən/, shore /ʃɔɹ/, reflection /ɹɪˈflɛkʃən/, observation /ˌɑbzɚˈveɪʃn̩/
Длинные слова — следите за ударением: anxiety /æŋˈzaɪ.əti/, acceptable /əkˈsɛp.tə.bəl/, analogy /əˈnæləd͡ʒi/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, temperament /ˈtɛm.pɚ.ə.mənt/

Звуки, трудные для русскоязычных:

/h/ — лёгкий выдох, а не русское «х»: harm /hɑːm/, happiness /ˈhæpinɪs/, helpful /ˈhɛlp.fl̩/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
Звонкие согласные в конце слова — не оглушайте их: rage /ɹeɪd͡ʒ/, installed /ɪnˈstɔːld/, aggressive /əˈɡɹɛs.ɪv/, observe /əbˈzɜːv/, mold /moʊld/
/ŋ/ в конце слова — носовой звук без «г»: sting /ˈstɪŋ/, upbringing /ˈʌpˌbrɪŋɪŋ/

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 emotion, anger, distress.

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: How to Deal with Negative Emotions - Distress Tolerance - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Self-Esteem: How It Changes And 2 Ways to Boost It

Coping skills and Psychological Defenses - An Introduction

Mental Debugging: How to Build Resilience After Failure

Why You Snap at Small Things (It’s Not Your Fault)

Why You’re Patient With Everyone Except the People at Home

Why Knowing Better Doesn’t Help in the Moment

Why You Can't Stop Worrying About the Future

Want a Stronger Mind? Start With These 3 Micro Habits

How To Visualize Your Success: Mental Rehearsal To Build Resilience

A Psychiatrist Explains "Quiet Cracking" (While Your Work Still Looks Fine)

Why You Still Feel Drained After Taking Time Off

How To Build a Strong Mind: New Focus on Resilience

Why You're Exhausted After Meetings (Even If You Didn't Speak)

Why You Can't Focus: Is It ADHD or Just Stress?

The Science of How Your Brain Forms Habits (and How to Take Control)

Which Exercise Actually Wins for Brain Health?

Setbacks vs. Failure: Why Your Brain Gets Trapped in Negative Loops

Always Angry? Try This Technique Before The Next Blow Up

5 Signs Chronic Stress Is Damaging Your Brain

The Real Reason You Always Imagine the Worst

The Power of NOT Reacting - How To Control Your Emotions

How to Avoid Negativity - a better you podcast by Fernanda Ramirez #happy #podcast #positivevibes

Something Happens When Good People Reach Their Limit

Stop Trying to “Let Go” of Anxiety. Do This Instead

TBRI® Animate: The IDEAL Response©

How to Deal With Your Negative Thoughts... | Buddhism In English

Video

Cringe Memories that Keep Coming Back: How to Let Them Go for Good

10 Signs You're Mentally Stronger Than You Think | Intermediate English Podcast(B1–B2)

Learn to Talk to Men Differently (the Neuroscience of Attraction)

can you relate to my knee-jerk reaction? 😅

How To Handle Work Stress | Costi Hinn + Brett McIntosh