Практика Shadowing: Stop Trying to “Let Go” of Anxiety. Do This Instead - Изучайте разговорный английский по видео
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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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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики построен на видео «Stop Trying to “Let Go” of Anxiety. Do This Instead». Чаще всего повторяются слова: worst, anxiety, write, scenario, bothering. В этом видео 96 предложений и 1047 слов для шедоуинга. Речь длится 5:24. Говорящий говорит быстро, около 194 слов в минуту, поэтому звуки часто сливаются и сокращаются. 90% слов входят в 3000 самых частых слов английского языка, поэтому лексика простая.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| anxiety существительное | /æŋˈzaɪ.əti/ | беспоко́йство, трево́га |
| scenario существительное | /sɪˈnɛəɹioʊ/ | сцена́рий |
| bother глагол | /ˈbɑðɚ/ | беспоко́ить |
| probability существительное | /ˌpɹɑ.bəˈbɪl.ə.ti/ | вероя́тность, правдоподо́бие |
| technique существительное | /tɛkˈniːk/ | те́хника |
| define глагол | /dɪˈfaɪn/ | определя́ть, определи́ть |
| anxious прилагательное | /ˈæŋkʃəs/ | озабо́ченный, беспоко́ящийся |
| assign глагол | /əˈsaɪn/ | назнача́ть, назна́чить |
| temporary прилагательное | /ˈtɛmp(əˌɹ)ɛɹi/ | вре́менный |
| strongly наречие | /ˈstɹɔŋli/ | си́льно |
| suffer глагол | /ˈsʌfɚ/ | страда́ть, му́чаться |
| belt существительное | /ˈbɛlt/ | по́яс, реме́нь |
| ghost существительное | /ɡoʊst/ | привиде́ние, при́зрак |
| ordinary прилагательное | /ˈɔɹdɪnɛɹi/ | обыкнове́нный, обы́чный |
| scary прилагательное | /ˈskɛə.ɹi/ | стра́шный, ужа́сный |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| write down глагол | запи́сывать, записа́ть |
| go down глагол | спуска́ться, спусти́ться |
| take out глагол | вынима́ть, вы́нуть |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- 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.
Произношение, на которое стоит обратить внимание
Говорящий использует 40 сокращённых и редуцированных форм, например don't, you're, I'm. Произносите их коротко, так, как слышите.
- Звуки «sh» и «zh»: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- Длинные слова — следите за ударением: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
Звуки, трудные для русскоязычных:
- Звонкие согласные в конце слова — не оглушайте их: mild /ˈmaɪld/, password /ˈpæs.wɜɹd/, paranoid /ˈpæɹ.əˌnɔɪd/
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 anxiety, scenario, bother.
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.