ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: How to Control Your Emotions | Easy English Podcast | B1-B2 Listening practice
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1
Rosie, have you ever said something in the middle of an argument and immediately thought, why did I just say that?
2
Oh, yes.
3
Fast answer.
4
Because it has happened many times.
5
Same.
6
You know that moment?
7
Very well.
8
You're angry.
9
Your brain is moving too fast.
10
Somebody says one thing.
11
You say another thing. And two seconds later?
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Can I please put those words back in my mouth?
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Exactly.
14
Unfortunately, no return policy.
15
Or maybe nobody says anything.
16
Hmm.
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You're just so upset, frustrated, anxious, or disappointed that you can't think clearly.
18
Everything suddenly feels bigger.
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A small problem feels enormous.
20
One comment feels personal.
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One delay feels unbearable.
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And sometimes you don't even understand why you're reacting so strongly.
23
We've all been there.
24
Every one of us.
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Which is why today's topic matters.
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We're talking about how to control your emotions.
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But I want to clarify something immediately.
28
Good.
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Controlling your emotions does not mean becoming a person who never feels anything.
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So I don't need to become a robot.
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Please don't.
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Good.
33
That sounds difficult.
34
It means understanding what you're feeling.
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Noticing it earlier.
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And choosing what you do next.
37
So the emotion itself isn't the enemy.
38
Exactly.
39
That's an important distinction.
40
Very.
41
Hey, hey, hey.
42
Welcome back, English learners.
43
Hello, hello.
44
It's so good to have you here today.
45
Welcome back to Slow English Podcast, your cozy place to learn natural English through real, everyday conversations.
46
I'm Nick.
47
And I'm Rosie.
48
Today we're learning English.
49
And maybe learning a little about ourselves at the same time.
50
Dangerous combination. So stay with us.
51
And while you listen, think about one emotion that is difficult for you to manage.
52
Whatever it is, keep it in mind.
53
Ready?
54
Let's start at the beginning.
55
Very simple question.
56
Go.
57
What is an emotion?
58
An emotion is a feeling you experience inside.
59
Happiness?
60
Emotion.
61
Sadness?
62
Emotion.
63
Anger?
64
Emotion.
65
Fear?
66
Emotion.
67
Excitement?
68
Emotion.
69
Confusion when I'm trying to assemble furniture?
70
Definitely an emotion.
71
Good.
72
Although in your case, maybe several emotions at once Confusion, anger, regret
73
Mostly regret
74
We experience emotions all day
75
Sometimes several in one hour
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Sometimes several in one minute You can feel excited about a new opportunity And nervous at the same time
77
Happy for your friend And a little jealous Relieved that something is finished And sad that it's over.
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So emotions are not always simple.
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No. And having difficult emotions doesn't make you a bad person.
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That's important.
81
Anger isn't automatically bad.
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Fear isn't automatically bad.
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Sadness isn't automatically bad.
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Emotions often tell us something.
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Anger may tell us something feels unfair.
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Fear may tell us we feel unsafe or uncertain.
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Sadness may tell us we've lost something important.
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Frustration may tell us something isn't working.
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So the problem isn't, I had an emotion.
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The question is, what do I do with it?
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There it is.
92
If you feel angry and immediately attack someone.
93
Problem.
94
If you feel angry, notice it, pause, and choose what to say.
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Much better.
96
Same emotion.
97
Different action.
98
Which emotion is hardest for you?
99
Probably frustration.
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Really?
101
Yes.
102
What frustrates you?
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Technology that should work but doesn't.
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Ah.
105
A website says, this will take one minute.
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Dangerous promise.
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20 minutes later, I'm still there.
108
And you've clicked the same button seven times.
109
Because maybe number eight will be different.
110
Ha ha ha.
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Or when I can't find something that I know I had five minutes ago.
112
Keys?
113
Keys, phone, glasses.
114
Have you ever looked for your phone while holding it?
115
We are not discussing that.
116
That means yes.
117
What about you?
118
Impatience.
119
Definitely.
120
You answered too fast. Because I know you.
121
Fair.
122
What makes you impatient?
123
Waiting.
124
That's basically the definition.
125
Exactly.
126
Long line?
127
Difficult.
128
Slow traffic?
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Very difficult.
130
Someone says, I'll be there in five minutes, and arrives 20 minutes later?
131
Rosie, please.
132
I can feel the emotion just hearing the example.
133
So, we all have patterns.
134
Certain emotions appear more easily for certain people.
135
And learning those patterns is part of emotional control.
136
Before solutions, let's understand the problem.
137
Why do emotions sometimes take control?
138
Good question.
139
One big reason is stress.
140
Definitely.
141
When you're calm and rested, you may handle a small problem easily.
142
But after a terrible day?
143
The same problem feels much bigger.
144
Example.
145
You have a long day at work.
146
Three meetings.
147
Bad traffic.
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You skipped lunch.
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Your phone battery died.
150
This day is getting worse.
151
Then you get home, and somebody leaves a cup on the table.
152
Normally?
153
You move the cup.
154
After that day?
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Why is this cup here?
156
The cup is innocent Poor cup
157
You're not really reacting only to the cup You're reacting to the whole day
158
Exactly So stress turns up the volume
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That's a good way to say it The emotion might normally be level 3 Stress turns it into level 8
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Which means sometimes emotional control begins before the emotional moment Yes Sleep Food Breaks Stress management
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All affect how much emotional energy you have Another reason emotions take over is that we notice them too late
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What do you mean?
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Think of anger like a small fire Okay At first, there's a little smoke Maybe tension?
164
Your jaw gets tight Your voice changes Your shoulders rise You start thinking, this is annoying.
165
Those are early signs.
166
But if I ignore them?
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The fire grows.
168
More irritation.
169
Faster breathing.
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Stronger thoughts.
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Until suddenly, fire everywhere.
172
And then you say, I don't know what happened.
173
I just exploded.
174
But actually, there were signals earlier.
175
Exactly.
176
We simply didn't notice them.
177
That's where self-awareness comes in.
178
Self-awareness.
179
Self-awareness means noticing what is happening inside you.
180
Your emotions?
181
Yes.
182
Thoughts?
183
Yes.
184
Body?
185
Also yes.
186
So self-awareness can sound like...
187
My chest feels tight.
188
I'm starting to get irritated.
189
I'm becoming nervous.
190
I'm feeling defensive.
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The earlier you notice it, the more choices you have.
192
There's another reason we react strongly.
193
Past experience.
194
Yes.
195
Sometimes the situation in front of you is small.
196
But it connects to something older.
197
Maybe a word.
198
A tone of voice.
199
A type of criticism.
200
A certain situation.
201
Even a song.
202
Music is powerful.
203
Very.
204
You hear one song and suddenly you're 18 again.
205
With emotions you thought were gone.
206
And unfortunately, the haircut too.
207
A trigger is something that quickly starts a strong emotional reaction.
208
Maybe someone ignores your message.
209
For another person, no big deal.
210
But maybe you've had experiences of being ignored or abandoned.
211
So that unanswered message feels much bigger.
212
Understanding your triggers doesn't mean blaming the past for everything.
213
It means noticing patterns.
214
This situation affects me strongly.
215
I should slow down before I react.
216
Awareness gives you a little preparation.
217
Okay, solutions.
218
Step one is simple.
219
Good.
220
Name what you're feeling.
221
That's it?
222
Start there.
223
Why does naming it matter?
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Because I feel bad is very broad.
225
True.
226
Are you angry?
227
Sad?
228
Embarrassed?
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Lonely?
230
Disappointed?
231
Worried?
232
Jealous?
233
Overwhelmed?
234
Frustrated?
235
Those feelings need different responses.
236
Exactly.
237
If I'm tired, I may need rest.
238
If you're disappointed, maybe you need to adjust expectations.
239
If I'm hurt, maybe I need a conversation.
240
If you're overwhelmed, maybe you need to reduce something.
241
So specific words help.
242
Very much.
243
Instead of, I feel terrible.
244
I feel disappointed.
245
Instead of, I'm so angry.
246
Maybe, I feel embarrassed and defensive.
247
Oh.
248
Sometimes anger is sitting on top of another emotion.
249
That's interesting.
250
Let's practice.
251
Go.
252
Situation 1.
253
You worked hard on a project.
254
Okay.
255
Your manager barely looks at it and doesn't say thank you.
256
Hmm.
257
What do you feel?
258
Disappointed.
259
Good.
260
Maybe unappreciated.
261
Nice word.
262
Maybe hurt.
263
More specific than bad.
264
Much.
265
Situation 2.
266
You're already late and the car in front of you is moving painfully slowly.
267
I think this question is for you.
268
Absolutely not.
269
I'd feel impatient.
270
Yes.
271
Frustrated.
272
Maybe anxious because I'm late.
273
Good.
274
Situation 3.
275
Your friend tells you some great news.
276
I'm happy for them.
277
But they achieve something you also want.
278
Ah.
279
Maybe?
280
Happy and jealous.
281
Can those exist together?
282
Absolutely.
283
Important.
284
You don't have to choose one good emotion.
285
You can say, I'm happy for them, and I'm noticing some jealousy, too.
286
That's self-awareness.
287
Step two sounds almost too simple.
288
Breathe.
289
Everyone is already breathing.
290
Hopefully.
291
But when emotions become strong, our breathing often changes.
292
Faster?
293
Faster and shallower.
294
Your muscles tighten.
295
Heart rate may increase.
296
Your body prepares for action.
297
And it's harder to think calmly.
298
So intentional breathing can create a pause.
299
Exactly.
300
Do we need something complicated?
301
No. Good.
302
You can simply take one slow breath. In slowly.
303
And out slowly.
304
That's it?
305
That's enough to begin.
306
I like easy tools.
307
Why does one breath matter so much?
308
Because it interrupts the automatic reaction.
309
Emotion appears.
310
Breath.
311
Tiny pause.
312
And inside that pause, you may remember...
313
I don't have to answer immediately.
314
Exactly.
315
But with a pause?
316
You create space between the emotion and the action.
317
Keep that.
318
Definitely.
319
Step 3 follows naturally.
320
Pause and think.
321
This is difficult.
322
Very.
323
Because strong emotions want speed.
324
Exactly.
325
And sometimes, now is the problem.
326
Let's imagine you receive a text from a friend.
327
Okay.
328
The message sounds rude.
329
Immediately angry.
330
You start typing.
331
Fast typing.
332
Very dangerous typing.
333
Capital letters?
334
Nick.
335
Sorry.
336
But text is difficult because there is no tone of voice.
337
No facial expression.
338
No body language.
339
But if I answer while angry...
340
You can create a real problem from a misunderstanding.
341
How long should the pause be?
342
depends on the situation 10 seconds sometimes 10 minutes sometimes a few hours also possible
343
what if i'm talking face to face you can say i need a moment that's useful
344
or can we come back to this in a few minutes
345
at work i'd like a little time to think about that before i respond That's very B2.
346
And very useful.
347
Taking time doesn't mean you've lost the argument.
348
No. It doesn't mean you're weak.
349
Often, it means you're protecting the conversation.
350
This connects to emotional intelligence.
351
Big phrase.
352
But simple idea.
353
Emotional intelligence means understanding and managing your own emotions.
354
And also noticing and understanding emotions in other people.
355
For example, you notice your co-worker sounds stressed.
356
So, instead of taking their short answer personally, you consider that they may be having a difficult day.
357
Does it mean you accept rude behavior?
358
Of course not.
359
But you understand context.
360
Emotional intelligence can improve relationships, work conversations, and how you handle conflict.
361
Step 4 goes deeper.
362
The root cause is the real reason underneath the surface problem.
363
Root cause means the real reason underneath the surface problem.
364
Like the roots of a tree.
365
Exactly.
366
You see the leaves and branches.
367
But the root is underneath.
368
Give me an emotional example.
369
Imagine you live with someone.
370
Okay.
371
They forget to wash the dishes again.
372
Serious situation. For you, maybe.
373
You become much angrier than the dirty dishes seem to deserve.
374
So maybe the dishes aren't the whole issue.
375
Exactly.
376
What might the root be?
377
Maybe you feel you're always doing more work.
378
Ah.
379
Maybe you feel the other person doesn't respect your time.
380
Or doesn't notice your effort.
381
Exactly.
382
So if I only say...
383
Why can't you wash a plate?
384
We may argue about plates.
385
Every week.
386
Forever.
387
But if I understand the root...
388
You can say, I'm not only upset about the dishes, I'm feeling overwhelmed because I feel like I'm handling most of the housework.
389
That's a completely different conversation.
390
Much more honest.
391
How do we find the route?
392
Ask yourself, why does this bother me so much?
393
Once?
394
Maybe more than once.
395
Let's try.
396
I'm angry because they canceled our plans.
397
Why does that bother you?
398
Because I was looking forward to seeing them.
399
Why does it feel so strong?
400
Because they've canceled several times.
401
And why is that painful?
402
Because I'm starting to feel like our friendship isn't important to them.
403
There it is.
404
The real feeling isn't only plans changed.
405
It's I don't feel valued.
406
Exactly.
407
That's much more useful information.
408
Does every emotion have a deep childhood story underneath?
409
No. Good.
410
Sometimes the root cause is...
411
I'm hungry.
412
Exactly. Or tired.
413
Or you've had too much stress.
414
Sometimes the great emotional mystery is lunch.
415
That's comforting.
416
We don't need to make every feeling complicated.
417
Look deeper when it helps.
418
But stay realistic.
419
Step five is one of my favorites.
420
React versus respond.
421
What's the difference?
422
A reaction is fast and automatic.
423
Something happens.
424
Emotion.
425
Action.
426
Very little thinking.
427
Someone criticizes me.
428
You attack back.
429
Someone cancels.
430
You send a cold message.
431
Someone disagrees.
432
You stop listening.
433
And a response?
434
A response is chosen.
435
You still feel the emotion.
436
But you pause long enough to decide what to do.
437
So emotional control isn't, I don't feel angry.
438
It can be, I feel angry, and I choose a useful response.
439
Much more realistic.
440
Let's practice.
441
Situation?
442
You're in a meeting.
443
Okay.
444
A co-worker criticizes your idea in front of everyone.
445
I already don't like this.
446
You feel embarrassed.
447
Yes. And angry.
448
Definitely.
449
First reaction?
450
Well, your idea wasn't very good either.
451
Excellent professional behavior.
452
Or maybe you shut down completely.
453
Say nothing for the rest of the meeting.
454
A chosen response might be, Thanks for the feedback.
455
I'd like to think about that.
456
Can we discuss it after the meeting?
457
Perfect.
458
It doesn't mean I agree.
459
No. It gives me time.
460
And protects the professional relationship.
461
Another situation.
462
Your friend cancels plans one hour before you're supposed to meet.
463
Emotion?
464
Disappointed.
465
Maybe angry.
466
First reaction?
467
Fine.
468
Ah, the dangerous fine.
469
Very cold.
470
Or don't answer for two days.
471
Very mature.
472
Better response?
473
I was really looking forward to seeing you, so I'm disappointed.
474
Can we choose another day?
475
Honest.
476
But not attacking.
477
That's assertive communication.
478
Assertive.
479
It means expressing your thoughts, feelings, or needs clearly and respectfully.
480
Not aggressive.
481
Not passive.
482
Somewhere in the middle.
483
Aggressive might be… You never respect my time!
484
Passive might be… It's fine, even though you're really upset.
485
Assertive?
486
I was disappointed because I had planned my evening around this.
487
Can we reschedule?
488
Clear.
489
Respectful.
490
Honest.
491
This leads perfectly to step six.
492
I statements.
493
Instead of you statements.
494
Let's show the difference.
495
Situation?
496
Your roommate is making noise late at night.
497
I need sleep.
498
A you statement might be...
499
You are so inconsiderate.
500
You always make noise.
501
You never think about anyone else.
502
How would you feel if someone said that to you?
503
Defensive.
504
Exactly.
505
I'd immediately start building my case.
506
Actually, last Tuesday, I was very quiet.
507
Once people feel attacked, they often stop listening.
508
So what's the I version?
509
I've been having trouble sleeping when it's noisy late at night.
510
I'm really tired in the morning.
511
Could we find a quieter solution?
512
Same problem.
513
Very different tone.
514
Is there a simple structure learners can remember?
515
Yes.
516
Good.
517
I feel, when, because, but use the structure naturally.
518
We don't need to sound like robots.
519
Exactly.
520
I feel emotion, when, event, because, reason.
521
Please don't.
522
Noted.
523
Give me one situation.
524
Your friend interrupts you repeatedly.
525
I feel frustrated when I get interrupted because I lose my train of thought.
526
Clear, specific, and not insulting.
527
Step 7 is not about words.
528
Your body.
529
Emotions aren't only in your thoughts.
530
You physically feel them.
531
Fear.
532
Fast heart.
533
Anxiety.
534
Tight stomach.
535
Anger.
536
Tense muscles.
537
Embarrassment.
538
Warm face.
539
So sometimes the body needs help too.
540
Exactly.
541
What can we do?
542
Move.
543
Walk?
544
Great option.
545
Exercise?
546
If that feels good for you.
547
Stretch?
548
Absolutely.
549
Dance badly in the kitchen?
550
Also allowed.
551
Excellent.
552
When you've been sitting with stress for hours, movement can help you release some physical tension.
553
And give your mind a break.
554
I use walking when I'm irritated.
555
Does it help?
556
A lot.
557
What changes?
558
At the beginning of the walk, I'm having arguments in my head.
559
With people who aren't there?
560
Very successful, imaginary arguments.
561
I win everyone.
562
Naturally.
563
Then, after 10 minutes, my thoughts slow down.
564
And the problem?
565
Usually still exists.
566
Important.
567
Walking doesn't magically solve it.
568
But you may return in a better state to deal with it.
569
Exactly.
570
That's emotional regulation.
571
Emotional regulation means managing your emotional response.
572
Not deleting the emotion.
573
Managing it.
574
Sometimes I don't realize how tense my body is until I stop.
575
Shoulders?
576
Shoulders.
577
Jaw.
578
Hands.
579
I sometimes notice I'm holding my phone like it personally offended me.
580
Put it down, stretch your hands, roll your shoulders.
581
Small movement, no full workout required.
582
Step 8.
583
Find a healthy way to express what you're feeling.
584
Because keeping everything inside isn't always useful.
585
Right.
586
But saying everything immediately isn't always useful either.
587
Exactly.
588
Especially if I'm angry with my boss.
589
Maybe don't communicate every thought at that exact moment.
590
Strong career advice.
591
So what can I do?
592
One option is journaling.
593
Writing privately about what you're feeling.
594
Yes.
595
Does it need to be beautiful?
596
Absolutely not.
597
Good handwriting?
598
No. Deep poetry?
599
Definitely not.
600
Excellent.
601
You can write one simple sentence.
602
Then continue.
603
I think the real reason was...
604
Writing can help organize thoughts that feel messy in your head.
605
And for our listeners, there's an English bonus.
606
Try journaling in English, even for a few sentences.
607
Today I felt frustrated because...
608
Then explain what happened and what you want to do differently next time.
609
Emotional reflection and English practice together.
610
Another healthy outlet is talking.
611
With someone you trust.
612
A friend.
613
Family member.
614
Mentor.
615
Or a qualified professional, such as a therapist, when you need that kind of support.
616
Sometimes saying your feelings out loud helps you understand them.
617
And sometimes you don't need advice.
618
That's important.
619
Have you ever told someone a problem?
620
And they immediately gave you six solutions?
621
When all you wanted was...
622
That sounds hard.
623
Exactly.
624
Sometimes listening is the help.
625
You can even tell your friend what you need.
626
Can I talk about something?
627
I don't really need advice.
628
I just need someone to listen.
629
That's a fantastic sentence.
630
Very useful B2 communication.
631
The word here is outlet.
632
An outlet is a way to release or express something.
633
The key word is healthy.
634
Because not every outlet helps.
635
Exactly.
636
Shouting at everyone is an outlet.
637
Not a healthy one.
638
Sending 20 angry texts?
639
Also not ideal.
640
Good to clarify.
641
Step nine is mindfulness.
642
Mindfulness means paying attention to the present moment without immediately judging what you notice.
643
So instead of, I'm anxious, this is terrible, why am I like this?
644
You might say, I'm noticing anxiety.
645
One attacks, the other observes.
646
And observing can create a little distance.
647
Like noticing smoke before the whole emotional house is on fire.
648
Exactly.
649
Can we give listeners something practical?
650
Let's try the 5, 4, 3, 2, 1 grounding exercise.
651
Five things you can see.
652
Four things you can physically feel.
653
Three things you can hear.
654
Two things you can smell.
655
And one thing you can taste.
656
So I could notice the window, my coffee cup, my feet on the floor, and a car outside.
657
Exactly.
658
You don't need perfect answers.
659
Just use what's around you.
660
Coffee seems to appear in several categories.
661
Please don't use it for all five.
662
Fair.
663
The goal is to bring your attention out of racing thoughts and back to what is happening right now.
664
Anxiety can pull us into the future.
665
Anger can keep replaying the past.
666
Grounding brings you back to the present. And meditation?
667
It can be simple, too.
668
Sit for a few minutes, breathe, notice when your attention wanders, wanders and gently bring it back.
669
So success isn't having no thoughts.
670
No, the practice is noticing and returning.
671
Final step, the long game.
672
What you do regularly can make difficult emotional moments easier to handle.
673
Where do we start?
674
First, protect your sleep as much as you realistically Because tired Nick has very little patience.
675
We have noticed.
676
Fair.
677
Second, notice your emotional inputs.
678
News, social media, videos, and even the conversations around you.
679
That doesn't mean you should avoid all difficult information.
680
No. Just notice the effect and use limits when you need them.
681
Third, check in with yourself for a minute.
682
Ask, how am I feeling?
683
What do I need?
684
Is anything building up?
685
And notice small wins, too.
686
Exactly.
687
If you paused once when you normally would have reacted sharply, that counts.
688
Even if I still felt angry?
689
Yes, the win was the response.
690
And when I have a bad day?
691
Be patient with yourself.
692
One bad moment doesn't erase progress.
693
Emotional control isn't something you master once.
694
It's practice.
695
Can we put several steps together?
696
Good idea.
697
One realistic situation.
698
Okay.
699
Imagine you had a difficult day at work.
700
Already dangerous.
701
You arrive home tired.
702
Okay.
703
Your partner asks, did you remember to buy groceries?
704
I forgot.
705
Completely.
706
Oh, no. They say you always forget.
707
Now I'm angry.
708
What happens in your body?
709
Jaw tight.
710
Good.
711
Self-awareness.
712
Shoulders tense.
713
Emotion?
714
Angry.
715
Anything underneath?
716
Maybe embarrassed because I forgot.
717
Good.
718
And defensive because always feels unfair.
719
Excellent.
720
Step 2.
721
Breathe.
722
One slow breath.
723
Step 3.
724
Don't immediately say, Well, you forget things too.
725
Very tempting.
726
Very.
727
Pause.
728
Step 4.
729
Root cause.
730
Why are you so upset?
731
Long workday.
732
Tired.
733
Embarrassed.
734
Feel criticized.
735
Step 5.
736
Respond.
737
What could you say?
738
You're right.
739
I forgot.
740
I'm already feeling stressed from work, and that comment made me defensive.
741
Give me a minute, and I'll figure out dinner.
742
That's actually very good.
743
Thank you.
744
Is it perfect?
745
No. Does it communicate?
746
Yes.
747
And maybe 20 minutes later, you can have a calmer conversation about how you divide responsibilities.
748
Instead of beginning World War III over carrots.
749
There's something we should be careful about.
750
What?
751
Some people hear control emotions and think hide emotions.
752
That's not the same thing.
753
Explain.
754
Suppressing an emotion means pushing it down and pretending it isn't there.
755
I'm fine.
756
When you're obviously not fine.
757
Classic.
758
Emotional control means I'm upset.
759
I understand I'm upset.
760
I'm choosing how to deal with it.
761
Exactly.
762
So crying isn't failure.
763
No. Needing time isn't failure.
764
No. Feeling angry isn't failure.
765
No. The skill is how you respond to the feeling.
766
Sometimes the best emotional skill is knowing when not to continue a conversation.
767
That's difficult.
768
Especially when you want to solve everything immediately.
769
That's me.
770
Imagine both people are angry.
771
Nobody is listening.
772
Voices are getting louder.
773
More useful words?
774
I want to talk about this, but I don't think we're going to solve it while we're both upset.
775
Good.
776
Can we take a break and come back to it?
777
That's mature.
778
The important part is actually coming back.
779
Ah.
780
Don't say, let's talk later, then disappear for six months.
781
A pause should protect the conversation, not avoid it forever.
782
Can we give listeners some ready-to-use phrases?
783
Absolutely. When I need time?
784
I need a moment to think.
785
If I'm too emotional?
786
I'm feeling a little overwhelmed right now.
787
If I want to continue later?
788
Can we come back to this when we're both calmer?
789
If something hurt me?
790
I don't think you meant to hurt me, but that comment really affected me.
791
Nice.
792
If I'm angry but don't want to attack?
793
I'm frustrated with the situation, and I'd like to explain why.
794
Very good.
795
If I realize I reacted badly?
796
I was upset earlier, and I don't think I handled that well.
797
That's useful.
798
Then add.
799
Can we try that conversation again?
800
Excellent.
801
Because sometimes all these tips arrive too late.
802
Yes.
803
You already shouted.
804
Already sent the message.
805
Already said the thing you regret.
806
What then?
807
We need repair.
808
Exactly.
809
You can't always undo the moment.
810
But you can take responsibility.
811
What might that sound like?
812
I'm sorry.
813
I was angry, but that doesn't excuse the way I spoke to you.
814
Good.
815
Notice what we don't say.
816
I'm sorry, but you made me angry.
817
Exactly.
818
That's not really an apology.
819
Take responsibility for your behavior.
820
Even if the other person's behavior also needs discussion.
821
Both things can be true.
822
Afterward, ask, What happened before I lost control?
823
Was I tired?
824
Hungry?
825
Already stressed?
826
Did I ignore early signs?
827
Was it a trigger?
828
Did I need a boundary?
829
That's how a difficult moment becomes information.
830
Not just shame.
831
I like that.
832
10 steps sounds like a lot.
833
It is.
834
Am I supposed to remember all of them while I'm angry?
835
Probably not.
836
Good.
837
Start with one or two. Which ones?
838
Maybe simply.
839
Name it.
840
Breathe.
841
Pause.
842
That's already powerful.
843
Then later, when you're calm, look for the root.
844
Practice communication.
845
Build the other habits slowly.
846
Emotional control is not one perfect technique.
847
It's a group of skills.
848
Let's do a quick listener challenge.
849
We'll give you a situation.
850
You can answer aloud.
851
Situation 1 Someone criticizes your work and you feel yourself getting angry.
852
First question.
853
What are you feeling?
854
Maybe angry.
855
Embarrassed.
856
Defensive.
857
What can you say?
858
I need a moment to think about that.
859
Good.
860
Situation 2.
861
A friend doesn't reply to your message all day.
862
Your brain starts creating stories.
863
They're angry.
864
They don't care.
865
Pause.
866
What do you actually know?
867
Only that they haven't replied.
868
Excellent.
869
Situation 3.
870
Someone interrupts you repeatedly.
871
Use an I statement.
872
I feel frustrated when I get interrupted because I lose my train of thought.
873
Good.
874
Rosie?
875
Hmm.
876
Go back to the first question.
877
The thing you said and immediately regretted?
878
Exactly.
879
What would you do differently now?
880
Hopefully catch the feeling earlier.
881
What would you notice?
882
Maybe my jaw getting tight.
883
Good.
884
My voice changing.
885
Good.
886
Thoughts getting faster Then Name the feeling I'm getting angry Breathe
887
Pause And maybe say
888
I need a minute Before my mouth creates a future problem That's really what I want from emotional control What?
889
Not becoming calm all the time Impossible Not becoming emotionless Also not the goal Just having a little more space.
890
Between what you feel and what you do.
891
That's the skill.
892
Before we finish, we want to hear from you.
893
Which emotion is hardest for you to manage?
894
Anger?
895
Frustration?
896
Anxiety?
897
Impatience?
898
Jealousy?
899
Disappointment?
900
Then tell us which step from today's conversation sounds most useful.
901
Try answering in two or three English sentences.
902
For example, Frustration is difficult for me, especially when something doesn't go as planned.
903
I want to practice taking one slow breath before I react.
904
One last thing.
905
Losing control sometimes doesn't mean you failed.
906
The goal is not perfection.
907
Notice a little sooner.
908
Pause a little more often.
909
Repair when necessary.
910
and learn from the moments that didn't go well.
911
Just like English, make mistakes, practice, and try again.
912
Take care of your emotions, your English, and yourself.
913
Thanks so much for spending this time with us today.
914
We'll see you in the next episode of Slow English Podcast.
915
Bye for now.
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เกี่ยวกับบทเรียนนี้
คุณกำลังฝึกภาษาอังกฤษกับ "How to Control Your Emotions | Easy English Podcast | B1-B2 Listening practice" ด้วยเทคนิค Shadowing — วิธีที่พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ
ฟังทีละประโยค สังเกตการเน้นเสียงและการเชื่อมเสียง แล้วพูดตามดังๆ อย่างมั่นใจ ฝึกวันละ 15–30 นาทีจะเห็นผลลัพธ์ที่ชัดเจน
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ