Shadowing Practice: How Does Cognitive Behavioral Therapy Work? - Learn English Speaking with Video
Ders oluşturuluyor...
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(bright music) You just broke up with your partner.
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You had an argument with your best friend.
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You got let go from your job.
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A loved one gets sick.
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At some point in everyone's life, they may feel sad or gloomy.
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For most people, it's a fleeting feeling like a passing storm.
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Eventually the rainclouds clear, the sadness fades away.
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For me, though, the sadness didn't go away.
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It went on for weeks.
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I felt awful, and I didn't know what to do.
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(bright music) Well, these symptoms felt like I was being knocked down over and over again.
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I felt hopeless.
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I lost interest in things I normally enjoyed, and I really didn't have much of an appetite anymore.
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I finally talked to my doctor, and he encouraged me to see a mental health professional.
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You know, like a psychiatrist?
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The psychiatrist talked to me about my symptoms, how long they had been going on, and how they are impacting my life.
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She ended up prescribing me medication to help with my symptoms and talked about the potential side effects.
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She also explained that it's important to approach treatment for mental illness using a wide variety of tools and resources.
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So in addition to my medication treatment, I also started meeting with a therapist.
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My therapist introduced me to cognitive behavioral therapy or CBT.
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CBT is another treatment option for people with mental illness.
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CBT is an evidence-based treatment, which means it is based on scientific research and clinical expertise.
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CBT focuses on relationship between thoughts, feelings, beliefs, and behaviors.
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Negative or inaccurate thoughts are challenged and restated in logical, positive terms.
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When my psychiatrist explained my diagnosis, I felt hopeless, like I couldn't find a solution to help put the pieces of my life back together.
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As I continue to learn about cognitive behavioral therapy, it became clear that I was having a lot of negative and irrational thoughts that did not match up to facts.
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I would say things such as, "My boss hates me.
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"She's always giving me more work.
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"I'll never get that raise.
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"I'd like to hang out with my friends, "but I'll just bum everyone out.
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"I don't want them to get mad at me." I used to see things as one big mess.
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I'd look at my house and get overwhelmed.
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I'd say to myself, "I'm such a slob, I can't handle this." I was quick to call myself names, believed the worst of myself, and downplayed any positive parts of my life.
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I'd get discouraged and avoid dealing with my problems.
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Cognitive behavioral therapy helped me learn how to rethink and reevaluate how I saw the world.
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CBT taught me how my negative thoughts would team up with strong emotions and shut me down to further depress me.
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I can see clearly now that I was regularly interpreting most things in my life in a very negative manner.
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By learning to recognize extreme negative thinking, I was able to change my thoughts into positive statements, such as my boss gives me the important tasks, because she believes in me.
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I know I can handle things.
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Taking this approach gave me the confidence to talk to my boss about getting a raise.
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We had a great discussion, and she told me the steps I could take to advance my career.
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Little by little, my therapist helped me realize the unproductive thoughts and behaviors I was creating.
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CBT also refocused me towards problem-solving techniques.
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I began facing my fears using positive reinforcement techniques, and in time, I started to calm myself on my own.
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They're my friends, they love me.
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Being myself is all they've ever wanted.
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Cognitive behavioral therapy helped me learn how to stop attacking myself and instead think more productively.
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By changing my thoughts and setting logical goals, things started to get easier to manage.
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I learned to see things as individual parts that I dealt with one at a time, just start with the clothes, and when that's done, move onto the dishes.
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Just a little at a time, and you'll get it done.
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By taking ownership of my feelings and thoughts, my behaviors changed for the better.
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At times, I didn't think my symptoms would get better, but I kept going.
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I fought back.
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I stopped allowing myself to use negative thinking about myself to go unchecked.
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I've taken a fearless inventory of myself and through hard work, I've been clearer in my thoughts and feelings.
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I'm proud to say that I am on the road to taking my life back.
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The cognitive behavior therapy skills I learned along with my medication have helped me to put the pieces together.
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It's not always easy, but I now know that I can take the steps to handle problems when they come along.
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By learning more about CBT and how it can help me, I feel more put together and healthy.
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That's something to feel good about.
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(bright music)
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Bu dersin kelimeleri ve konuşma notları
Bu C2 seviyesindeki konuşma dersi “How Does Cognitive Behavioral Therapy Work?” videosuna dayanıyor. En çok tekrarlanan kelimeler: thoughts, Cbt, negative, cognitive, therapy. Bu videoda gölgeleme çalışması için 61 cümle ve 831 kelime var. Konuşma bölümü 4:52 sürüyor. Konuşmacı dakikada yaklaşık 171 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin yalnızca %81’i İngilizcede en sık kullanılan 3.000 kelime arasında, bu yüzden kelime dağarcığı zorlayıcı.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| symptom isim | /ˈsɪm(p)təm/ | semptom, belgi |
| behavioral sıfat | /bɪˈheɪvjəɹəl/ | davranışsal |
| psychiatrist isim | /ˌsaɪˈkaɪ.ə.tɹɪst/ | psikiyatr, psikiyatrist |
| therapist isim | /ˈθɛɹəpɪst/ | terapist |
| hopeless sıfat | /ˈhoʊplɪs/ | umutsuz, ümitsiz |
| sadness isim | /ˈsædnəs/ | üzgünlük, üzüntü |
| gloomy sıfat | /ˈɡlumi/ | kasvetli |
| prescribe fiil | /pɹɪˈskɹaɪb/ | reçete yazmak |
| reinforcement isim | /ˌɹiːɪnˈfɔːsmənt/ | imdat |
| rethink fiil | /ɹiːˈθɪŋk/ | tekrardan düşünmek |
| fearless sıfat | /ˈfɪɹləs/ | korkusuz, yılmaz |
| discourage fiil | /dɪsˈkɝɪd͡ʒ/ | şevkini kırmak |
| appetite isim | /ˈæp.əˌtaɪt/ | iştah, arzu |
| cloth isim | /klɒθ/ | kumaş |
| expertise isim | /ˌɛkspɜːˈtiːz/ | ustalık |
Duyacağınız deyimsel fiiller
| Kelime | Anlam |
|---|---|
| put together fiil | birleştirmek, bir araya getirmek |
Tekrar etmeye değer cümleler
Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:
- For me, though, the sadness didn't go away.
- You know, like a psychiatrist?
- "She's always giving me more work.
- "I'll never get that raise.
- I'd look at my house and get overwhelmed.
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | they've ever wanted · I've taken · have helped |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | being knocked · is based · are challenged |
Dikkat edilecek telaffuzlar
Konuşmacı didn't, I'd, I'll gibi kısaltılmış biçimleri 20 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: therapist /ˈθɛɹəpɪst/, rethink /ɹiːˈθɪŋk/, cloth /klɒθ/
- Uzun kelimeler — vurguyu doğru yere koyun: behavioral /bɪˈheɪvjəɹəl/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, reinforcement /ˌɹiːɪnˈfɔːsmənt/, unproductive /ˌʌn.pɹəˈdʌk.tɪv/, irrational /ɪˈɹæʃ.(ə.)nəl/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; symptom, behavioral, psychiatrist gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.