ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Kendall Jenner Breaks Down How Anxiety Affects Her Plans | Open Minded | Session 4 | Vogue

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หากประโยคสั้นหรือยาวเกินไป กดที่ Edit เพื่อปรับแก้

If I have something coming up that's bringing me out of my comfort zone, from that day on I will think about that

and like harp on it and let it eat me alive until the day it happens.

Because it can consume me to the point where I'm not focusing on like what's happening to me

that day or in that moment.

I'm just worried about like what's going to happen in the future.

So that's really stressful.

I know that I live a very fortunate lifestyle.

I know that I might not have some of the daily struggles that some people might have.

I have a really great family.

I have a wonderful job.

I'm stable financially.

I'm very blessed and fortunate.

It doesn't mean that I don't have crippling anxiety.

A lot of my anticipatory anxiety is like honing in

or focusing almost too much on one thing

that might bring me out of my comfort zone

and just like not being able to get it out of my head until it actually happens.

I for example really really don't like public speaking like it makes me really nervous

and uncomfortable but then there's moments in my life you know as a public figure

that I do have to kind of be in that position.

just so many eyeballs looking at you at one time.

I've messed up before too.

And it does, and you know, people still bring it up to this day.

Like, it's just so embarrassing, you know what I mean?

You're just like, oh my God, like how could I have messed up that bad?

It still is never gonna be like something that I'm super stoked on.

It will always make me nervous.

Anticipatory anxiety is when you are feeling anxious about something that hasn't happened yet and may never happen.

So you're anticipating that something catastrophic or disastrous is going to happen.

Oh my God, that's me.

Literally me.

How does it happen for you?

It's like all I think about.

I mean, I'm like doomsday.

I literally start to think about the worst possible thing that could happen.

The thing about anticipatory anxiety is people feel like it protects me to feel like I know what's going to happen

And eventually something bad will happen because it just does in life

But really what it is it's kind of a hyper vigilance It's always being worried

that the other shoe is going to drop right

and it's always a negative view of the future It's never like anticipating something good right notice

that right right and so it comes out in all kinds of contexts it comes out in work, like if someone has a presentation at work,

they come up with all these ways that it's going to go badly.

Or they're in a relationship and their boyfriend or girlfriend comes home and they're kind of distant and they immediately go to, this person's going to break up with me.

As opposed to, maybe that person just had a bad day at work.

But they construct these stories in their minds about what it means.

So they add meaning to something that isn't actually there.

I feel like my version of anticipatory anxiety might not be the worst, it might not be that bad.

But how bad can it get?

When do you know that someone might need help or it might get to a point that it's crippling?

Some anticipatory anxiety is healthy.

So you're going into a new experience, like you're taking a test or you're going into an interview.

You want to have that adrenaline going.

You want to be focused and on your game.

But where it starts to be problematic is when it cripples you, when it interferes with your functioning.

So some people will say, I can't go to a party because I'm so worried

or I can't go interview for that job or I can't go on that date because I get too anxious.

So it's really interfering with your day to day functioning.

When you've experienced anticipatory anxiety, how do you know that you're having it?

Do you feel it in your body?

What happens for you?

For example, I don't like public speaking very much.

The moment that I, you know, schedule it and I know it's happening, to the moment it actually happens, like, I will think about it constantly and it'll just, like, eat me alive.

Like, I won't be able to forget about it.

And the day I'm getting ready to go, I just have, like, so much anxiety.

Like, it feels like my blood is, like, boiling and I'm just, like, about, I'm, like, shaking.

I, like, my mouth is dry, like.

It can feel like a panic attack sometimes.

Definitely.

And then if someone has a panic attack, what happens is they worry they're gonna have another.

So they end up feeling like, I'm so worried that I'm gonna have another panic attack

that they end up having a panic attack about the fact

that they might have another panic attack right and that's what's

so insidious about anxiety right I think another thing

that happens is people are perfectionists and

if you feel like there's no room for error you're gonna feel really anxious about it

and and and you think that everyone's gonna notice

that you made the mistake exactly right so no one really notices

but you think I think everyone's really examining you that way.

So a lot of people who are perfectionistic tend to have a lot of anxiety around public appearances.

Yeah, I'm a big perfectionist.

Yeah.

I never want to mess up.

I want to do everything perfect.

Right.

And so I would say to somebody like that in therapy, so what's the worst that can happen if you're up there and you don't do something perfectly?

I guess if you mess up enough that people notice, they just make fun of you.

That's the worst that can happen.

See, I think it shows that you're human.

We have some audience questions because I really wanted to bring the audience into this.

How do you prevent letting your mind wander into anticipation anxiety?

Staying present.

So if you notice that you're in the future or you're in the past, to really ground yourself.

And there are a lot of grounding exercises that people can do to stay present.

And one of them is called the 54321, which is you notice like five things that you can see right now.

Okay.

four things that you can hear right now okay three things

that you can feel right now two things

that you can um you know smell right now one thing

that you can um taste there you go you go through the senses exactly exactly

100

and it really brings you into the present

101

because you have to really notice yeah um all right next

102

question does anxiety cause memory loss issues i've never heard

103

that question before well that's actually a great question because

104

when we're anxious we secrete stress hormones right and

105

when you have chronic over secretion of stress hormones it can affect your memory

106

and it can affect your brain oh my god not to make you more anxious i had no idea

107

and honestly i think that makes so much sense my memory is terrible and my stress levels are so high

108

that is so interesting i had no idea wow i've been asking all the professionals

109

that i've been and speaking just some advice or tips that, you know, viewers can apply to their lives and take home with them.

110

There are so many ways that people can manage their anxiety

111

and some things that they can do on their own have to do partly with some grounding exercises.

112

So one of them we talked about earlier, the 5-4-3-2-1.

113

Another one is you can go to the freezer, grab some ice and put ice in your hands.

114

And what that does is when you're spinning, it redirects all of that energy, your senses, to the cold on your hands.

115

And you rub the ice between your hands.

116

And it takes you right out of where you were because now your whole body is focused on there's something very, very cold in my hands.

117

I love that.

118

Well, thank you so much.

119

My pleasure.

120

This has been awesome.

121

I appreciate your advice.

122

I appreciate all the information.

123

I think this is really helpful and I learned stuff today, so that's awesome.

124

I appreciate you.

125

And thank you so much for talking about this because I think

126

that a lot of people can relate to all of the experiences that you have in their own lives.

127

Yeah, well, thank you.

128

There's been so many situations where I've had to kind of like face fears

129

or face situations like that and like honestly like own all that anxiety.

130

Like you just have to do it to not only grow as a person, but like become a better person and You know show

131

that you care about a situation after this whole series I've really come to the conclusion

132

that I want to be more present that I just want to like actually

133

Really really try to be as present as I possibly can

134

It's an awesome feeling when you hear a professional talking about something that's

135

so similar to your situation It's a great way to not feel alone in it all

136

So I hope that I think that's the main thing I'd love for people to take away from it Thank you.

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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้

บทเรียนฝึกพูดระดับ B2 นี้ใช้วิดีโอ “Kendall Jenner Breaks Down How Anxiety Affects Her Plans” เป็นสื่อ คำที่ถูกพูดซ้ำบ่อยที่สุด: happen, anxiety, notice, anticipatory วิดีโอนี้มี 136 ประโยค และ 1615 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 8:44 ผู้พูดพูดเร็ว ประมาณ 185 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 87% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ คำศัพท์จึงตามได้ง่าย

คำศัพท์สำคัญในวิดีโอนี้

คำที่ยากที่สุด 12 คำในวิดีโอ พร้อมคำอ่านและความหมาย:

คำศัพท์	คำอ่าน	ความหมาย
anxious คำคุณศัพท์	/ˈæŋkʃəs/	ไม่สบายใจ, ใจไม่ดี
hormone คำนาม	/ˈhoɹmoʊn/	ฮอร์โมน
interfere คำกริยา	/ˌɪn.tɚˈfɪɚ/	ก้าวก่าย, แทรกแซง
eyeball คำนาม	/ˈaɪ.bɔl/	ลูกตา
adrenaline คำนาม	/əˈdɹɛnəlɪn/	ฮอร์โมนเนื้อในต่อมหมวกไต
freezer คำนาม	/ˈfɹizɚ/	ตู้แช่, ห้องเย็น
wander คำกริยา	/ˈwɑndɚ/	ท่องเที่ยว
disastrous คำคุณศัพท์	/dɪˈzæs.tɹəs/	หายนะ
viewer คำนาม	/ˈvju.ɚ/	ผู้ชม
boil คำกริยา	/bɔɪ(ə)l/	ต้ม
consume คำกริยา	/kənˈsum/	อุปโภค, ใช้
uncomfortable คำคุณศัพท์	/ʌnˈkʌm.fɚ.tə.bl̩/	ไม่สะดวก

ประโยคที่ควรฝึกพูดซ้ำ

ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:

I'm very blessed and fortunate.
It doesn't mean that I don't have crippling anxiety.
I've messed up before too.
How does it happen for you?
Do you feel it in your body?

การออกเสียงที่ควรระวัง

ผู้พูดใช้รูปย่อและรูปลดเสียง 54 ครั้ง เช่น I'm, you're, I've ให้พูดแบบสั้นตามที่ได้ยิน

เสียง “sh” และ “zh”: anxious /ˈæŋkʃəs/, perfectionist /pɚˈfɛk.ʃənɪst/, secretion /sɪˈkriːʃ(ə)n/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
คำยาว — ลงเสียงหนักให้ถูกพยางค์: anticipatory /ænˌtɪsəpəˈtɔri/, perfectionist /pɚˈfɛk.ʃənɪst/, anticipate /ænˈtɪs.ɪ.peɪt/, insidious /ɪnˈsɪdi.əs/, adrenaline /əˈdɹɛnəlɪn/

เสียงที่คนไทยมักออกเสียงยาก:

เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: anxious /ˈæŋkʃəs/, distress /dɪˈstɹɛs/, embarrass /ɪmˈbæɹəs/, eyeball /ˈaɪ.bɔl/, insidious /ɪnˈsɪdi.əs/
/v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: vigilance /ˈvɪd͡ʒɪlɪns/, viewer /ˈvju.ɚ/
/z/ — เสียงก้อง ไม่ใช่ /s/: doomsday /ˈduːmz.deɪ/, freezer /ˈfɹizɚ/, disastrous /dɪˈzæs.tɹəs/, oppose /əˈpoʊz/, examine /ɪɡˈzæmɪn/

วิธีฝึกกับวิดีโอนี้

ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง anxious, hormone, interfere เป็นพิเศษ

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

เทคนิค shadowing: อ่านคู่มือฉบับเต็มทีละขั้นตอน →

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Kendall Jenner Breaks Down How Anxiety Affects Her Plans | Open Minded | Session 4 | Vogue

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เทคนิค Shadowing คืออะไร?