Практика Shadowing: Slow English Podcast for Listening | How to deal with overthinking? | Learn English Podcast - Изучайте разговорный английский с YouTube
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Intro Hi guys, welcome back to podcast and chill.
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Intro Hi guys, welcome back to podcast and chill.
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I'm Leo and I'm Gwen.
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I just want to say that I'm glad you're here with us today You don't need to do anything right now.
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Just be here with us.
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Yeah in this moment Just let the world slow down for a little while
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Have you been feeling that kind of tired lately?
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The kind where your body feels heavy,
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but your mind just refuses to stop moving?
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You lie down, hoping sleep will take over,
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but your thoughts keep running one after another like a train you can't step off.
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You try to relax, but instead,
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you find yourself keeping asking the same questions.
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Did I do enough?
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Did I say something wrong?
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What if… And before you know it,
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your heart feels heavy, even when nothing is really happening.
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It's okay.
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You are not alone in this.
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So for today, you don't have to fix everything.
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There's no to-do list, no shoulds,
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just you, here, exactly as you are.
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Let's sit here together for a while,
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just softly talk about overthinking and how we might make a little more space in our minds.
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As we sit here, breathing together,
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we can start by figuring out what overthinking really is.
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Do you want to try to say,
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in one sentence, what overthinking is?
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Hmm, I would say overthinking is when your mind keeps thinking far more than you want,
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and you can't seem to stop.
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Yeah, it's like you're standing still,
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but your thoughts keep walking around inside your head.
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No matter how small the worry is,
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it grows bigger each time it comes around.
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Suddenly, tiny things feel heavy.
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Getting out of bed or answering a text.
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Even, deciding what to eat becomes a hard decision.
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You just stare at them for a long time.
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Frozen.
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And in your head, the same questions keep showing up.
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What if I fail?
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What if they don't like me?
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It's like, you know a song on repeat?
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That one terrible line.
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You try to stop it,
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but But it just… keeps playing.
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You even try to distract yourself.
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Open your phone, scroll through something but the song's still there, playing under everything.
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And your body feels it too.
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Not just for a moment, but all day.
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Your chest tightens, shoulders feel like you've been carrying a heavy bag for hours.
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It's not just about feeling tired.
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You even lose interest in the things that used to make you happy.
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After a while, it's like the world slows down around you.
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You want to join in,
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but something inside keeps pulling you back.
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You turn down plans, disappear from conversations… I remember one morning,
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I just stared at my phone for 20 minutes.
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There was one message, just a simple,
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sorry, I can't make it, from a friend.
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For most people, it might have been nothing,
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but in that moment, my mind wasn't calm.
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I read it three times,
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and each time I imagined a hundred different reasons behind it.
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I couldn't type a single line back.
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My heart was racing.
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I felt silly like, why can't I just do it?
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And the worst part is that I blame myself.
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What's wrong with me?
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Just reply.
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But then I think more and I blame more.
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Oh Leo, it's okay.
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We all get trapped like that sometimes.
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I feel you.
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Those thoughts.
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They become a loop inside your head like a hamster running in its wheel.
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But why does it happen?
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Why can't we just stop?
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That's the thing.
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Overthinking never comes alone.
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It always brings a friend,
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and that friend's name is Sadness.
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Wait, so when I'm stuck in that loop?
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Your brain is actually trying to fix the sadness.
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It wants to find the problem and make it go away.
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So it thinks, and thinks, and thinks.
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And what if… there's no problem to fix, no answer to find?
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Maybe.
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Sometimes you don't need an answer.
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You're not really looking for the truth.
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You're just trying to avoid the pain.
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What's wrong with it though?
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Nobody wants to be hurt.
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There's nothing wrong with it.
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It's just the way your mind tries to keep you safe like a guard dog barking at shadows.
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Then why… why does it have to feel like it's too much?
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Because your mind is working over time.
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Imagine walking through a dark forest with a flashlight in your hand.
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At first, the light helps you see,
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but when your brain starts moving it over every leaf,
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every crack in the ground, shouting, Look!
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Danger!
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It stops showing you the way.
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You can't see the ground right in front of you,
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or the signs that you're okay.
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You only see what could go wrong.
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No wonder I feel exhausted,
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because I'm always on alert.
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The truth is, the forest is just life.
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The flashlight is your positive thoughts.
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It can help you see in the dark.
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But when the mind panics,
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it swings the light everywhere, turning shadows into danger.
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And you?
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You're still safe, even in the dark.
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So, all this time I wasn't broken.
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No, not broken.
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Not lazy.
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Not weak.
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You are just tired.
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I once slept for 10 hours and still woke up tired,
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and I thought something is wrong with me.
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But maybe nothing was wrong,
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I just hadn't stopped carrying that weight in my head.
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And when a person is tired like that,
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what they need most is to be met with kindness,
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to be held softly, without pressure.
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That sounds like something I haven't given myself in a long time.
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I've been asking so much from myself and giving back so little.
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We all do this, Leo.
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We push.
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We rush.
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We demand more and more from ourselves,
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even when we're already running on empty.
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Yeah, half of the time,
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we don't even know we're doing it.
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But there are gentler ways to live with the mind.
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Ways that don't require force, only care.
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Gentler ways.
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I like the sound of that.
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Think of them like small doors you can open to give yourself a little peace.
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One of these doors is noticing.
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Notice your thoughts without trying to fight them.
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You might say to yourself, I see you, overthinking.
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But doesn't that just give it more attention?
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No. The moment you recognize… I'm thinking too much right now.
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You take the first step outside that loop.
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No blame, no panic, just noticing.
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Hmm, taking a step back instead of being pulled deeper in.
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And another door is breathing.
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Not the fast, shallow breaths we take when we're stressed,
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but slow ones that tell your body it's safe.
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Place your hand on your chest.
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Feel it rise and fall.
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As you inhale, think of peace filling you.
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As you exhale, imagine the noise leaving.
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Feels like telling your whole body,
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it's okay, you can rest now.
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Yes, every breath is a gentle reminder, you are safe here.
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And if your thoughts still feel heavy,
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you can open the third door.
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Do one simple thing.
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Just one.
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Fold your blanket, drink a glass of water,
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splash cool water on your face.
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I see.
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Something small, but it shows me that I can still move.
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You don't need to finish everything.
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You only need to start something light.
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But small is good enough.
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Sometimes one gentle step is all it takes to remind yourself you're not stuck forever.
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For me, it's making a cup of tea.
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Just watching the steam rise, smelling something warm.
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It's simple, but it makes me feel like I'm here again.
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What about the way I talk to myself?
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That's the thing that keeps me stuck the most.
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That's the fourth door, talking to yourself like a friend.
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Think about someone you really care about.
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Maybe your parents, your siblings, or your best friend.
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Imagine they're having a hard day.
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They feel useless.
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They feel like they've failed.
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Would you tell them, yeah,
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you're lazy, or you should be doing more?
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No, I would never.
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Right.
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You'd say, hey, you're doing your best,
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or I know you're tired,
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you're not lazy, you're just overwhelmed.
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It's strange.
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I could say those words to someone else without even thinking,
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but to myself, it feels almost like I don't deserve it.
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I know.
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We are often the hardest on ourselves.
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We expect ourselves to be perfect,
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but expect others to just be human.
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Why would we even do that?
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It's simply… forgetting we're human too.
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Maybe we thought being hard on ourselves would keep us growing,
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but truly, kindness works better.
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When you start speaking to yourself kindly,
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it's like pouring warm water over something frozen.
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Slowly, the ice begins to melt.
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And when the ice melts, we can move again.
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Exactly.
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And sometimes, what helps the ice melt is simply… rest.
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That's the next door, resting without feeling guilty.
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Not after you've done everything on your list.
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Not as a reward.
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But because you are a living being.
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And living beings need rest.
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You can lie down, close your eyes,
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let your shoulders drop, breathe without rushing.
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Rest is not a weakness,
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it's the way we heal.
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It's a little weird for me to do that.
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To rest when there's still work waiting.
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When the inbox isn't empty.
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Because the world teaches us we must earn rest.
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But that's not true.
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You don't have to prove your worth to deserve care.
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We look at the clock,
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see it still early, and think, I can't rest yet.
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I haven't done enough.
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But rest isn't a prize.
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It's part of staying alive.
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Your body knows when it's time to pause.
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The question is, will you listen?
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I guess if I don't,
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my body will find a way to make me.
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often does.
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And before it gets to that point,
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another door you can try is to talk to someone safe.
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Someone who'll sit with you in the storm.
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What if I don't have that person?
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Safe doesn't mean perfect.
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It could be a friend who lets you cry without handing you tissues too fast.
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A family member like your mom who always asks, are you OK, darling?
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or even your future self,
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through a voice note where you hear your own feelings out loud.
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You could call a friend just to say,
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I need to talk, or write a letter you'll never send.
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I've noticed when the words finally leave my mouth,
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they stop echoing so loudly inside my head.
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Yeah, it's like the sadness moves from your chest into the air.
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The sadness doesn't disappear, but now it's shared,
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floating between you and the world,
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no longer yours to carry alone.
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And the last door is the hardest to open.
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Letting go of being productive.
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But people say we're only as good as what we achieve.
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Those people are wrong.
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Trees don't say sorry for losing their leaves.
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The moon is not bright every night.
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Just living is not wasting time.
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There are days when the only thing you manage is just to exist.
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You wake up and breathe.
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And that is already enough.
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But why do I still feel guilty?
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Because we've been taught to feel that way.
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Now we unlearn it.
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You can say, today I'm not a machine.
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I'm a person and I'm still worthy.
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That's like giving myself permission to just be.
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Because it is.
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You are not here just to produce.
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You are here to live with your breath,
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tiredness, and with the love you can give yourself.
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You don't have to earn your right to exist.
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You already have it.
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You always have.
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Even on the days I feel useless.
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Especially on those days.
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Thank you.
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You don't have to thank me.
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Just remember, you're allowed to be here, exactly as you are.
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And if you're on the other side of this,
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hearing us now, you're part of this space too.
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Maybe you've been carrying too much lately.
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Maybe you're tired of trying to figure everything out.
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But right here, in this moment,
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there's nothing to solve, no race to run.
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You can lay down the heavy bags,
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even if just for a while.
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Breathe.
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Let yourself exist without fixing, proving, or earning anything.
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If that feels too hard today,
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just start with one breath.
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One small letting go.
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And maybe that is where overthinking slowly starts to let you go.
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If you're still here, thank you.
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Thank you for staying with us until the very end.
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Yeah, you gave us your time and maybe that's not easy today.
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So really, we truly appreciate that.
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You might not realize it,
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but just by giving yourself these few minutes to listen,
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you've already done something good.
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Wherever you are right now,
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if your thoughts feel messy or your heart feels heavy, that's okay too.
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You don't have to fix it.
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Not yet.
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Remember, you don't need to be perfect.
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You don't need to have everything figured out.
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You're not broken.
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You're not lazy.
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You are just tired.
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And tired people deserve rest.
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So maybe, before you go,
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you can give yourself one moment to stop holding everything up.
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Close your eyes if you can.
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Feel your shoulders soften.
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Let your breath find its own rhythm.
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For these few seconds, let the world fade away.
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This is your reminder.
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You deserve to rest.
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You don't have to push yourself anymore.
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And I need you to know this.
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Deep in your bones, change will come.
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Maybe not today, not tomorrow.
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But one day you'll wake up and the air will feel easier to breathe.
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Yeah, I believe that for you.
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I really do.
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So, take care, my friend.
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And when you want, we'll meet again here.
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No pressure.
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Just you being here.
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This is Podcast and Chill.
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I'm Leo.
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And I'm Gwen.
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See you guys next time.
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And until then, let yourself be held by the quiet.
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Об этом уроке
В этом уроке мы сосредоточимся на понимании концепции чрезмерного размышления. Вы научитесь распознавать, как ваше сознание может переполняться мыслями, и в результате вы получите возможность более эффективно справляться с этими чувствами. Мы будем практиковать английский, активно слушая, как говорим о повседневных переживаниях, что поможет вам улучшить произношение английского и обрести уверенность в разговорной речи.
Ключевая лексика и фразы
- overthinking - чрезмерное размышление
- heavy heart - тяжёлое сердце
- frozen - застывший
- what if - а что если
- worry - беспокойство
- can't stop - не могу остановиться
- tiny things feel heavy - малые вещи кажутся тяжелыми
- breathing together - дышим вместе
Советы по практике
Чтобы эффективно использовать метод shadowing, попробуйте следовать этим рекомендациям. При прослушивании подкаста обращайте внимание на скорость и интонацию говорящих. Этот подкаст имеет медленный темп, что идеально подходит для практики shadow speech. Воспользуйтесь данной возможностью, чтобы сначала просто слушать, а затем попытаться повторить произнесенные фразы.
Вы можете делать паузы после каждого предложения и пытаться говорить вслух, подражая произношению. Это поможет вам не только улучшить произношение английского, но и уверенность в разговоре. Если вы заметите, что какое-то предложение вам тяжело произнести, возвращайтесь к нему несколько раз, пока не почувствуете себя комфортно.
Используйте shadowspeaks как один из инструментов для повторения и записи своей речи. Записывайте своё произношение и сравнивайте его с оригиналом подкаста. Это поможет вам услышать, где вы можете улучшить свои навыки. Практика делает идеальным, и маленькие шаги могут привести к значительному прогрессу в вашем английском.
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.
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