Практика Shadowing: Why Overthinkers Make No Progress (Rumination) - Изучайте разговорный английский по видео

Today we're going to talk about rumination.

When I was a third-year psychiatry resident, I had a group of patients that came into my office with a couple of different diagnoses.

One person had a mood disorder, one person had an anxiety disorder, and one person had PTSD.

And so as I started working with them, I started doing psychotherapy because that's what a third-year resident is supposed to do.

I had a wonderful supervisor.

So I started therapizing them, right?

So we worked a lot on their emotions, emotional processing, things like journaling, doing things like thought logs that look at the relationship between their thoughts,

their actions and their behaviors.

But despite doing all of this emotional work, they didn't seem to be getting better.

And when I was sitting in the room with them, it just sort of felt to me like their minds were out of their control.

No matter how much we talk about how hurt they feel, their mind would start spiraling in some kind of direction.

So I started doing something a little bit unorthodox.

I sort of looked at this and I sort of said, okay, like this mind is going way off track.

They get stuck in these cycles of repetitive thinking.

Let's just learn how to shut off the mind.

So I started teaching them more stuff from like yoga and meditative traditions, and then something kind of funny happened.

So then I got called into my program director's office one day, and she asked me like, so how are things going with this set of patients?

How are things going with the supervisor?

And I said, honestly, like things seem a little bit hard.

You know, I'm trying to do psychotherapy with them.

It doesn't seem very effective.

I'm teaching them some like yoga and meditation techniques.

Those seem to be working like, okay, I'm not quite sure.

And that's when she informs me that the supervisor that I'm working with is essentially firing me.

She says that the supervisor that you're working with feels like she can't work with you anymore.

And I was like really shocked.

And I was like, did I do something wrong?

Like, you know, why?

Like I was a bit confused.

And she said, well, like, you know, the supervisor says that you're sitting with these patients and you're doing something, but it's not psychotherapy.

And she's a psychotherapy supervisor.

So she can't like guide you in something unless you're willing to like do that thing.

So thankfully, it turned out to be totally fine.

I don't think the supervisor made a mistake or anything.

In fact, I think it was a really, really pro move on her part.

She recognized that I was doing something that has value and

that I probably needed a different kind of guidance to learn psychotherapy and sort of blend these two things.

And that was awesome.

It worked out great.

A lot of the stuff that I ended up doing with my patients was actually pretty effective.

And a lot of that stuff is like when we think about something like rumination or depression or anxiety, we don't really think about how can I control the mind itself?

or how can I put my brain in a physiologic state where we are less likely to ruminate?

So if you guys want info like that, check out Dr. K's guide.

We have a ton of great techniques in there about sort of shaping your brain, shaping your body, and shaping your mind.

And what I didn't realize at the time is that these were patients who were ruminators.

These are patients who repetitively think about something over and over and over again.

It's almost as if their mind is turned against them.

And the really shocking thing about rumination is we may think, okay, like if your mind gets caught in thought loops or spirals, like you should go see a therapist.

But actually, it turns out that if you are someone who ruminates, therapy is less likely to be effective for you.

So this was first demonstrated in a large-scale longitudinal studies in

which rumination prospectively predicted the onset of major depressive episodes

and depressive symptoms in non-depressed and currently depressed individuals across follow-up periods ranging from six weeks to five years.

So what this means is that if you were a ruminator, the degree of rumination predicts the onset of depression.

But it's not just depression.

Large-scale, prospective longitudinal studies, that means that studying things prospectively, right?

So we're not doing like a retrospective data analysis, found that rumination predicted subsequent substance use,

eating disorders, alcohol abuse, and PTSD symptoms following trauma, even after controlling for initial symptoms.

So this is kind of shocking because what these studies show is that if you have a traumatic event, if you are someone who ruminates,

the likelihood for that traumatic event to turn into PTSD is correlated with your rumination.

So not only does rumination increase your risk for all kinds of mental disorders, but it actually interferes with treatment.

So it turns out that as a PGY3, what I didn't realize is it's not that I was doing psychotherapy incorrectly.

It's that if you're someone who ruminates, there's a good chance that psychotherapy won't be as effective for you.

Indeed, there is growing evidence that elevated rumination at the start of treatment predicts poorer outcomes to cognitive behavioral therapy for depression,

such as increased time to remission and reduced likelihood of achieving remission.

Rumination at the end of mindfulness CBT treatment predicts a depressive relapse.

So that means that when you complete a course of treatment, if you are a ruminator, if you're a ruminator, that increases the risk that your depression will actually relapse and you'll get depressed again.

For patients receiving brief CBT in a partial hospitalization program.

So these are people who have intensive care, right?

They're receiving intensive care.

Baseline rumination predicted subsequent anxiety and depression.

And the examination of symptom trajectories indicated that when rumination did not improve,

symptoms of depression and anxiety did not improve and were likely to worsen over time.

So this is crazy, right?

This means that if you are someone who ruminates and you go to treatment and you do not target the rumination specifically,

this will reduce the efficacy of treatment

and in some studies may even predict worsening depression and anxiety despite the fact that you did the treatment.

So how is it that rumination interferes with treatment of psychotherapy

and why is it that rumination predicts the propensity for depressive relapse, symptoms of anxiety, for a trauma to turn into PTSD?

How does this actually happen?

So the first problem with rumination is that it is an emotional magnifier.

The first negative effect of rumination found in experimental studies is that it exacerbates and prolongs existing emotional states such as sadness,

anger, anxiety, and depression.

Okay.

And in parallel, it elaborates and further polarizes any thought content focused on during the rumination.

So these are two really important things to understand.

Okay.

The first thing that it does is it magnifies and prolongs whatever we think about and usually negative states.

So sadness, anger, whatever.

So here's practically what happens.

So if I do something stupid today, generally speaking, tomorrow is a new day and I don't have to linger with the effects of my stupidity.

If you are someone who ruminates, the problem is that if you make a mistake today, it causes you hurt for the next year,

or the next two years, maybe even a lifetime.

I've worked with ruminators that had problems in high school.

Like they got dumped by their significant other and they just like feel trapped by that particular injury.

And this is like 20 years later.

You may have seen sort of examples of this, right?

People who get like sort of frozen in time and can't move past something.

That is literally what rumination does.

So rumination takes a single instance of damage and turns it into dot damage until you are done ruminating with it,

100

which oftentimes is sort of never, right?

101

Because you can keep on replaying these thoughts over and over and over again.

102

So not only does it increase the duration of emotional injury, it also increases the intensity.

103

Now, how does this happen?

104

This is something that's really important to understand, and it kind of leads to black and white thinking.

105

So this is something that's really wild.

106

Have you all ever been like at the grocery store and tried to figure out what to buy?

107

So you're sitting there at a grocery store, there's lots of different options.

108

And then you're like, I don't know what to buy.

109

And you sit there and you think about it for a little bit.

110

And as you think about it for a little bit, you make a decision.

111

So I want y'all to understand this is really wild, but the more that your mind thinks about something, the more polarized you become.

112

This is just a feature of the mind, okay?

113

If that sounds kind of crazy, just hear me out.

114

So when I'm like, if I don't know if I should take this job or not take this job, what do I do?

115

I think about it.

116

So at the beginning, I may be like, let's say here is take job, and here is pass on job.

117

And at the beginning of my thinking process, I'm somewhere in this middle area, right?

118

But despite the fact that I'm in the middle area, as I think about it more and more and more, I start to drift this way, and drift this way, and drift this way,

119

and then eventually I make up my mind.

120

So I want y'all to think about how crazy it is to make up your mind.

121

I want y'all to think about how impossible it is for a computer.

122

If a computer makes a calculation and ends up with a question mark, I don't know about generative AI because they just hallucinate all kinds of crap, right?

123

Once you have a certain amount of inputs, like if I have a mathematical equation

124

and I don't have enough information to solve the equation and and I put it into a computer, the computer is going to say, at the first iteration or the 10th iteration, we don't have enough info to solve the problem.

125

That is not how the human mind works.

126

The more that we chew over things in our mind, the more polarized we become naturally.

127

I wasn't sure if I was going to break up with you.

128

I thought about it a lot.

129

And now I know I'm going to break up with you.

130

What new information do I have?

131

None.

132

So the more that we turn things over in our mind, the more abstract we become, right?

133

So as I think about things more and more and more, I will start to deduce abstract principles.

134

So like, let's take the example of someone who is ruminating.

135

Let's say here's high school and I never had a girlfriend.

136

Let's say the reason I never had a girlfriend is because my parents were poor, right?

137

So like I couldn't hang out with people.

138

Everyone wanted to have the fancy shoes and I didn't have the fancy shoes.

139

So I considered myself unattractive and that's why I don't have a girlfriend.

140

Then I go to uni.

141

And then what happens is I struggled to adjust to uni.

142

I ended up getting depression in my freshman year, really, really common occurrence.

143

And since I got depression in my freshman year, I didn't form, when everybody was making friends, I didn't make friends.

144

So I kind of got left out of all of the forming friend circles.

145

So now I got kind of left behind.

146

And then that's the reason that I don't have a girlfriend.

147

And then now I started my job, but since I didn't have a girlfriend in high school or college.

148

I don't know how to talk to girls.

149

And since I am behind now, I have no girlfriend.

150

So if we look at this situation, there are strong contextual reasons why I've been single my whole life.

151

This problem happened over here.

152

This problem happened over here.

153

But then what happens with the mind does is I chew on this over and over and over again.

154

I start to come up with an abstract conclusion, which is that I am a loser.

155

So the brain, what the brain does, what the mind does, it looks at this problem

156

and it collects all of this data and then it tries to draw an abstract conclusion.

157

Now here's the problem with an abstract conclusion.

158

The more intelligent you are, by the way, the more likely this is to happen.

159

This is not actionable.

160

So what we find with rumination is actually shocking.

161

Even though ruminators report that it increases perceived insight into problems,

162

experimental studies demonstrate that rumination interferes with effective problem solving, both by making individuals more pessimistic and also more abstract

163

and less able to access specific details of how to resolve a difficulty.

164

Okay.

165

And this includes dysphoric mothers with infants under 12 months.

166

So this is wild.

167

So what this means is like, this is something that is in your brain and like, forget about all these like complicated, you know, histories and no high school this happened in college this happened.

168

Like we can study the effects of rumination

169

and how much it causes problems with like mothers and infants who are like 12 months.

170

So this effect can be observed over there.

171

So it's really like a neurological effect.

172

It happens in the brain.

173

And so what happens when we ruminate a lot is we develop this abstract thing.

174

And if I ask someone who feels like a loser, how well do you understand your problem?

175

They will say, I understand it incredibly well.

176

The reason that I'm an incel is because of X, Y, Z.

177

I'm not trying to bash on incels because of this and this and this and this and this and this and this.

178

I understand everything.

179

The black pill is real.

180

I've read so much research.

181

It's so true of so many people's experiences.

182

My understanding is great.

183

My understanding level is 100.

184

What are you going to do about it?

185

Nothing can be done.

186

I don't know what to do about it.

187

I can't think of any solution because I am a loser.

188

This is the problem with rumination.

189

Because when we make an abstract conclusion from these highly specific actionable scenarios,

190

we end up with a conclusion that is not actionable.

191

So it keeps us stuck.

192

It also makes us pessimistic, which is a big problem because not only does it enhance our negative emotional circuitry, but here in my nucleus accumbens,

193

in my frontal lobes, anytime my brain thinks about doing an action, should I go to the gym?

194

Then what my brain does is it calculates the probability of success of that action.

195

So should I go to the gym?

196

And what does the black pillar do?

197

The black pillar says there's no point in going to the gym

198

because going to the gym doesn't make me not a loser.

199

It doesn't correct for all my social skills.

200

It doesn't correct for all of the things that I've missed.

201

It doesn't correct for the fact that I haven't avoided an attachment style.

202

So any point of progress is insufficient at solving this big abstract thing.

203

This is the effect of pessimism on your mind.

204

So when you have negative emotional stuff that's being amplified and you have a pessimistic thinking,

205

it decreases the value of action.

206

And once the value of action goes down, then your motivational circuitry basically says it isn't worth it.

207

And if you all pay attention to people who are red pillars or black pillars or whatever on the internet, you will notice a couple of very, very simple things.

208

The first is look at how abstractly they're thinking.

209

Are they thinking concretely?

210

Are they thinking in big sweeping generalizations?

211

And the second thing is look at the value of progress in their mind.

212

Do they say, okay, like if I have this problem, does moving forward in it help at all?

213

And they say, won't it help at all?

214

It doesn't matter.

215

So progress becomes useless.

216

And when progress becomes useless, that's how you get stuck in time for years.

217

The next thing to consider is that rumination increases self-focus and amplifies the vicious repetitive cycle between negative mood and cognition,

218

wherein each increases the likelihood of the other.

219

The focus and focuses attention on the discrepancy between one's desired state and the actual situation, making this discrepancy more salient, okay?

220

In vulnerable individuals, this pattern of mutual amplification

221

between negative thinking and negative mood produces an emotional cascade in which rumination can lead to very intense levels of negative affect.

222

Okay, so what does this mean?

223

So when we ruminate, what this does is it focuses on where we are, where we want to go, and it highlights this gap.

224

And the more, so I don't know if this kind of makes sense, like making progress in your life involves moving from here to here, and then here to here, and then here to here, and then here to here.

225

But that's not how rumination functions.

226

It doesn't think like that.

227

That's the whole problem.

228

What it does is it looks at the gigantic gap between where you are and where you want to go.

229

And it just highlights all of your shortcomings.

230

This is the way that it becomes an emotional magnifier.

231

And this is one of the mechanisms to which it interferes with problem solving.

232

Because we're not thinking about the next step.

233

Our mind is literally focused on all the things that I'm doing wrong and how far I have to go.

234

So here's the problem.

235

Here's my actual state.

236

Here's my desired state.

237

And what ruminators will do is instead of moving towards happiness or progress,

238

what they tend to do is this feels bad.

239

And what they try to do is move away from feeling bad.

240

They don't try to actually move towards their goal.

241

They simply try to move away from this state.

242

I'm not going to grind to improve my life.

243

I just want to stop feeling this way.

244

There's one last really damaging thing about rumination, which is that it makes you less sensitive to contextual changes.

245

Okay, so let's take a quick look.

246

So rumination has been hypothesized to make ruminators less sensitive and responsive to contextual cues and events in the world around them,

247

including signals of potential reward, changing contingencies, or interpersonal reactions.

248

Such abstract and internal preoccupation could prevent ruminators from adaptively responding to changes in the environment

249

or from benefiting from corrective learning that disconfirms negative beliefs.

250

This, I think, is arguably the most damaging thing about rumination, is that if you make some conclusion about your life,

251

I am a loser, and then you're at work and then someone at work is like, hey, you want to hang out sometime?

252

You get some kind of signal that you're not a loser.

253

You get some kind of signal that, oh, actually there's an opportunity right now.

254

There's actually contrary information to your belief that you're a loser.

255

You're not stuck in this situation forever.

256

The nature of rumination makes it so that you are unable

257

or it is more difficult for you to detect changes in your context.

258

So if you induce rumination, so induced rumination interferes with contextual sensitivity,

259

reduced responsiveness to infant vocalizations in mothers with generalized anxiety disorder or major depressive disorder,

260

and reduced sensitivity to infants in mother-child interactions for both dysphoric and non-dysphoric mothers.

261

So this is important.

262

So we may think, OK, like this is because everybody's depressed, right?

263

That's why they're not responding to changes in the context

264

and the changes in the world around them that afford them new opportunities.

265

No, so these studies actually show that if you take a mother who has an infant and the mother is non dysphoric, so the mother is actually totally doing fine,

266

and you induce rumination in the mother, she will become less sensitive and responsive to the vocalizations of her infant.

267

This is how deep this stuff actually runs.

268

So the most devastating thing about rumination is even if your circumstances change, and you can make progress, which happens in just about every patient that I've worked with who ruminates,

269

the rumination interferes with your ability to see those kinds of changes.

270

So then you feel like you're stuck forever.

271

So now let's try to recap and understand where this picture puts us.

272

So if I'm someone who's a ruminator, I have one negative event, and then I sort of play that over and I multiply the damage times 10.

273

So this turns into dot damage instead of a single instance of damage.

274

Then what happens is I may have a second negative event, and then I may have a third negative event, and then I sort of end up making an abstract conclusion.

275

Now that I'm a loser, I have negative emotion.

276

I can't see any concrete action.

277

I become pessimistic, so it's not worth trying, right?

278

And then this becomes a self-fulfilling prophecy.

279

Because if I add these three things, then what happens?

280

Oh yeah, I am a loser.

281

Look at all this evidence.

282

Look at all this evidence.

283

Look at all this evidence.

284

But in the same way that we, if we induce rumination in non-dysphoric mothers, and they start to have problems with their infant, something very cool happens.

285

If we can stop rumination, a lot of these problems will start to get better on their own.

286

Because the rumination in and of itself is what is creating the problems.

287

And this is something I want y'all to really understand, because this is kind of a mind-blowing moment.

288

At least it was for me.

289

See, when you ruminate, you think about your problem.

290

So you think the problem is out here.

291

You think the problem is what you see in the outside world.

292

That's not the problem.

293

The problem is in here.

294

The problem is the way that you are viewing things.

295

The rumination literally impairs problem solving, literally magnifies negative emotion.

296

So there's one additional problem that is super scary about rumination, which is when we get stuck in this cycle, ruminators tend to be more avoidant.

297

So goal pursuit

298

that is focused on avoiding an undesirable state rather than approaching

299

a desired state may make it hard to make sufficient progress

300

towards the goals as it provides little concrete guidance regarding necessary steps and may be hard to definitively resolve.

301

High-trade ruminators are more likely to have avoidance goals than low-trade ruminators.

302

So if we disable the rumination, a lot of things will start to get better.

303

So then the question very naturally becomes, how do we do that?

304

So the first is that rumination is triggered by negative emotion.

305

So this is what's really weird.

306

In your brain, when your amygdala activates, when you start to experience negative emotion, it triggers in a habitual way the ruminative thought process.

307

So if you start to have a bad day, then the rumination triggers.

308

Now here's what we need to do.

309

We need to separate ruminative from problem solving, right?

310

So all rumination is going to do is make us think more and more abstractly, is going to polarize our thoughts, and is going to interfere with problem solving.

311

So this sounds so weird, but like when we ruminate, we think we're trying to figure out a problem.

312

Like we're trying to find a solution.

313

It actually is very bad at doing that.

314

So here's what we need to do.

315

When we ruminate, usually it's triggered by a negative emotion.

316

This negative emotion needs to be dealt with separately.

317

So if you're ruminating, you're not going to solve your problem.

318

So we got to start solving our problem outside of rumination, separate these two things.

319

Instead, what we need to do is some kind of focused emotional regulation technique.

320

So you can do Nadi Shuddhi Pranayam.

321

We teach a lot of stuff about, you know, emotional regulation.

322

Check out Dr. K's guide.

323

It'll really help with all this kind of stuff.

324

Okay.

325

Deal with that negative emotion.

326

Once the negative emotion is gone, then what we want to do, or we're not feeling that negative emotion very actively right now, stop the rumination.

327

What we want to do is then we want to engage in problem solving.

328

So problem solving should only be done when you are happy.

329

Only be done when you're happy.

330

There's a second aspect of problem solving, which is remember that the reason that our problems feel unsolvable is because we're overly abstract.

331

What can I do today to become no longer a loser?

332

That's not something I can do.

333

Maybe I can work out, maybe I'd, whatever.

334

There's all kinds of practical things I can do, right?

335

But it doesn't feel like it works.

336

So instead what we need to do is really focus on concrete thinking and watch out for the pessimistic angle.

337

So what we need to start doing is acting.

338

We need to start thinking in a very, very concrete way.

339

And this is where the solution that I want you all to do is the solution that will be insufficient.

340

Watch out for that pessimistic thinking.

341

Don't stop, don't quit something just because it isn't going to work.

342

If it is moving you in the right direction, then you should just do it.

343

It's as simple as that.

344

So watch out for that negative kind of thinking.

345

The third thing that we need to do is look at our context and improve context.

346

So even if you feel like a loser today, chances are your situation is different than the way that it used to be.

347

Chances are that for each situation that you think makes you a loser, there was some context that was contributing to that.

348

And now you may say, oh, but I've like fallen so far behind.

349

There's no way I can recover.

350

The context doesn't matter.

351

That's the ruminative thinking.

352

That's the pessimistic thinking that is the thinking of insufficiency.

353

So what I want y'all to do is really look at, be on the lookout for any opportunity for change.

354

Look at, okay, does this one person, is this person like inspiring me a little bit?

355

Could this person be like one of my writing buddies?

356

I could review their writing, they could review my writing.

357

Is this person maybe like this person asked me

358

if I wanted to hang out sometime and then the pessimistic thinking is like, oh, they're not gonna wanna be, date me or whatever, which is totally fine, but I'm gonna hang out with them anyway.

359

So be very, very sensitive to changes in context.

360

And here's the other critical, critical, critical thing.

361

So when I work with people who ruminate, one really good way to tie this all together is to try to improve your context.

362

Don't worry about solving your problem because nothing is going to work to solve your problem, right?

363

What can you do to increase your context?

364

Let's say you're alone and you don't have any girlfriends or whatever, boyfriends, whatever.

365

What can you do to improve your context?

366

What can you do to put yourself in a situation where a girlfriend or a boyfriend is more likely to arise?

367

Can you make platonic friendships with people of the opposite gender and then ask you to hook you up with someone, maybe set you up on a blind date?

368

If you're struggling in the professional side, can you start to do a little bit more networking, talk to your boss a little bit, focus on the context?

369

Even if you are a loser, look at the environment around you and how can you improve your environment just a little bit?

370

If y'all do these things, then there's a good chance that your rumination will improve because we're targeting the rumination directly.

371

The last thing that I'm going to leave y'all with is a meditation.

372

So this is where when we get stuck in the cycle of rumination, there's one meditation that I found really helps my patients a fair amount,

373

which is the meditation of what's the next thought.

374

So anytime you have a thought, anytime you start to ruminate, one thought leads to another, leads to another, leads to another, but you're trapped inside those thoughts.

375

Oh my god, then this is gonna happen, this is gonna happen, this is gonna.. take a step back

376

because this is what I ended up doing with my patients

377

that ended up getting the supervisor uncomfortable with me is I started teaching them things like this.

378

I started teaching them what's the next thought.

379

Go meta for a moment and observe the process of rumination.

380

Just ask yourself, okay brain, what thought is next?

381

Okay brain, what thought is next?

382

Okay brain, what thought is next?

383

We don't dwell on the thought.

384

We don't wallow in the negativity.

385

Okay, now you're upset about this?

386

Okay, fine.

387

What are you upset about next?

388

What's the next thought?

389

What's the next thought?

390

What's the next thought.

391

So this is very important to understand because when we ruminate, we are inside each thought.

392

And oftentimes we don't have the strength of will to control or disrupt those thoughts.

393

We can't stop the chain.

394

So we're going to do something else.

395

We're going to float above it and we're just going to ask the brain, what's the next thought?

396

Okay, what's next?

397

Okay, what's next?

398

We're not going to get caught up in it.

399

What's next?

400

What's next?

401

And something really cool will happen.

402

The chain will run through, but you won't get emotionally amplified by it.

403

If you are getting emotionally amplified, that means you're getting lost in the, oh, then this is going to happen and this is going to happen.

404

No, let it run.

405

Just let it run.

406

Okay, bro, what's next?

407

What's next?

408

What's next?

409

What's next?

410

And if you use this exercise, you may find that it calms you down a little bit, and then you can engage in the contextual problem solving.

📺 Тот же канал

Psychiatrist Explains Why You Feel Tired All The Time (No Matter What You Do...)

University StudentsWorking Adults+1

A Guide To Living Without Regret (Using Science)

University StudentsBusiness English+1

Happiness is a Skill (And You’re Missing It)

University StudentsBusiness English+1

How To ACTUALLY Stay Mentally Healthy

University StudentsBusiness English+1

Self Loathing Man of Inaction

University StudentsBusiness English+1

We Need To Talk About Ozempic

University StudentsBusiness English+1

What Makes A Relationship Great?

University StudentsWorking Adults+1

✨ Рекомендуемое видео

31 предложений

You’re Not Broken You’re Just Thinking Too Much

University StudentsBusiness English+1

[C1] Stop Overthinking | English Listening & Speaking Practice

158

63 предложений

[C1] Stop Overthinking | English Listening & Speaking Practice

University StudentsBusiness English+2

57 предложений

Psychology of People Who Dream Big But Do Nothing (How to Fix It)

University StudentsBusiness English+1

14 предложений

Why Some Practice Sessions Should Feel Terrible | Dr. Andrew Huberman & Dr. Tommy Wood

University StudentsBusiness English+1

296 предложений

Ep #450: Embrace Your Negative Parts

University StudentsBusiness English+1

176 предложений

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

en-USUniversity Students+2

339 предложений

This Book Stopped Me From Wasting My Life

University StudentsBusiness English+1

274 предложений

How to Stop Taking Things Personally

en-USUniversity Students+2

264 предложений

OVERTHINKING STOPS NOW (Watch This Video)

University StudentsBusiness English+1

399 предложений

The Psychology of People Who Never Feel Good Enough

University StudentsBusiness English+1

259 предложений

Talk Back: Why Arguing With Yourself Can Help You Flourish

University StudentsBusiness English+1

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: Why Overthinkers Make No Progress (Rumination) - Изучайте разговорный английский по видео

The Best Solution to Video Game Addiction

Your Imagination Won't Fix Your Life

Is gaming a form of art?

What Makes ADHD in Women Different

Psychiatrist Explains Why You Feel Tired All The Time (No Matter What You Do...)

A Guide To Living Without Regret (Using Science)

Happiness is a Skill (And You’re Missing It)

How To ACTUALLY Stay Mentally Healthy

Self Loathing Man of Inaction

We Need To Talk About Ozempic

What Makes A Relationship Great?

You’re Not Broken You’re Just Thinking Too Much

[C1] Stop Overthinking | English Listening & Speaking Practice

Psychology of People Who Dream Big But Do Nothing (How to Fix It)

Why Some Practice Sessions Should Feel Terrible | Dr. Andrew Huberman & Dr. Tommy Wood

Ep #450: Embrace Your Negative Parts

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

This Book Stopped Me From Wasting My Life

How to Stop Taking Things Personally

OVERTHINKING STOPS NOW (Watch This Video)

The Psychology of People Who Never Feel Good Enough

Talk Back: Why Arguing With Yourself Can Help You Flourish

Первое впечатление: почему этот клип подходит для практики говорения

Анализ: почему фразы звучат естественно

Рутина практики: как тренироваться с этим видео

Что такое техника Shadowing?