ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: How to Stop Overthinking and Anxiety
กำลังสร้างบทเรียน...
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Ever plan out an entire conversation in your head, only to realize you're the only one having it?
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Yeah, overthinking can make you an expert in hypothetical situations.
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But today, we're talking about how to leave those behind and get back to reality.
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And if you're wondering what might help me on this video, Psych Hub's free well-being assessment can guide you toward the right support.
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Check it out below.
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Overthinking is like running on a mental treadmill.
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You're moving, but you're not actually getting anywhere.
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It's when you play situations, regret past decisions, before worry excessively about the future.
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Sound familiar?
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The trick is overthinking doesn't solve problems, it magnifies them.
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But don't worry, we've got steps to get you off that mental treadmill.
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Tip 1.
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Focus on the present moment.
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Anxiety thrives when we're stuck in the past or future, so to stop overthinking, bring yourself back to the present.
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Even grounding techniques like deep breathing or the 5-4-3-2-1 method where you notice 5 things you see, 4 you can touch, 3 sounds you hear,
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2 smells, and 1 taste.
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It's a quick way to stop your mind from spiraling.
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And by the way, if you're wondering whether mindfulness or therapy might help, remember that PsyCup's Wellbeing Assessment can guide you to what's best for you.
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Tip 2.
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Label your thoughts.
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When you're in an overthinking spiral, it helps to label your thoughts.
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Say, oh, there goes my anxious brain again.
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By giving it a name, you create some distance between yourself and the thought.
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It's not you, it's just the thought passing through.
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This simple mental shift can help you break the cycle.
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Tip three, schedule your worry time.
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Try this.
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Designate a specific time in your day, 10 to 15 minutes, for worry time.
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When an anxious thought pops outside of that window, remind yourself that it'll have to wait.
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You'll be surprised how much control this gives you over your mind.
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Overthinking meets boundaries too.
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Tip 4.
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Take action.
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Overthinking often stems from indecision.
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The more you think about what to do, the harder it becomes to take action.
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So break things down into tiny, manageable steps.
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The more you act, the less power those raising thoughts have.
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Action creates momentum, and that's what pulls you out of the overthinking trap.
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Step 5 Be kind to yourself.
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Remember, overthinking often comes from a place of self-criticism.
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Where are harshest critics, right?
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So try being kind to yourself.
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Talk to yourself the way you talk to a friend who's going through the same thing.
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Self-compassion is a powerful antidote to anxiety and overthinking.
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And here's the good news.
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It's possible to stop overthinking and move toward a more peaceful, secure mindset.
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In fact, many people who experience anxiety find that over time, with the right tools, they can significantly reduce their anxious thoughts.
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Ready to take the next step?
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Check out Psych Hub's free well-being assessment to explore what support might be right for you, your unique needs, and preferences.
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You'll receive personalized assessment results is the variety of care options including potential therapists
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and mental health provider groups that match your needs and accept your insurance, educational content to support your continued exploration of mental health,
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and helpful apps you can use to nurture your well-being.
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It only takes a few minutes to change your life.
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Click the link in the top corner or use the link below to begin.
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Thank you.
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Vocabulary and speaking notes for this lesson
This B2 speaking lesson is built on the video “How to Stop Overthinking and Anxiety”. The speaker keeps coming back to these words: overthinking, mental, assessment, tip, worry. This video has 55 sentences and 570 words to shadow. The speech runs for 4:15. The speaker talks at a steady 134 words per minute, a comfortable pace for shadowing. 85% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
The 15 most advanced words in the video, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| overthink verb | To think or analyze too much. | |
| anxious adjective | /ˈæŋkʃəs/ | Nervous and worried. |
| treadmill noun | /ˈtɹɛd.mɪl/ | A piece of indoor sporting equipment used to allow for the motions of running or walking while staying in one place. |
| spiral noun | /ˈspaɪɹəl/ | A curve that is the locus of a point that rotates about a fixed point while continuously increasing its distance from that point. |
| antidote noun | /ˈæn.tɪ.doʊt/ | A remedy to counteract the effects of poison. |
| designate verb | /ˈdɛz.ɪɡ.neɪt/ | To mark out and make known; to point out; to indicate; to show; to distinguish by marks or description |
| excessively adverb | /ɪkˈsɛsɪvli/ | To an excessive degree. |
| indecision noun | /ɪndɪˈsɪʒən/ | The inability to decide on a course of action, especially if two or more possibilities exist. |
| magnify verb | /ˈmæɡnɪfaɪ/ | To praise, glorify (someone or something, especially God). |
| manageable adjective | /ˈmænəd͡ʒəb(ə)l/ | Capable of being managed or controlled. |
| mindfulness noun | /ˈmaɪn(d)fʊlnəs/ | Awareness. |
| nurture noun | /ˈnɜːɹ.t͡ʃəɹ/ | The act of nourishing or nursing; tender care |
| personalize verb | /ˈpɜː.sə.nə.laɪz/ | To adapt something to the needs or tastes of an individual. |
| hypothetical adjective | /ˌhaɪpəˈθɛtɪkəl/ | Based upon a hypothesis; conjectural. |
| thrive verb | /θɹajv/ | To grow or increase stature; to grow vigorously or luxuriantly; to enjoy a state of excellent health and well-being; to flourish. |
Phrasal verbs you will hear
| Word | Meaning |
|---|---|
| check out verb | To record the departure or withdrawal of someone or something (such as guests, employees, books, etc.). |
| get back to verb | Return to (an activity) |
| go through verb | To travel from one end of something to the other. |
| pass through verb | To go through, to travel through, to transit or lie across a place or from one place to another. |
| plan out verb | to plan, organize, make a plan for something |
Pronunciation to watch
The speaker uses 14 contractions and reduced forms, such as you're, we're, you'll. Say them the short way, as you hear them.
- The “th” sounds: hypothetical /ˌhaɪpəˈθɛtɪkəl/, thrive /θɹajv/, therapist /ˈθɛɹəpɪst/
- The “sh” and “zh” sounds: anxious /ˈæŋkʃəs/, indecision /ɪndɪˈsɪʒən/, compassion /kəmˈpæʃ.ən/, harsh /ˈhɑɹʃ/, exploration /ˌɛkspləˈɹeɪʃən/
- Long words — get the stress right: excessively /ɪkˈsɛsɪvli/, indecision /ɪndɪˈsɪʒən/, manageable /ˈmænəd͡ʒəb(ə)l/, personalize /ˈpɜː.sə.nə.laɪz/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like overthink, anxious, treadmill.
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ