Shadowing Practice: Stop Trying to “Let Go” of Anxiety. Do This Instead - Learn English Speaking with Video
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This is a technique that I call the anxiety journal.
Bu tekniğe ben "kaygı günlüğü" diyorum.
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Now, most people don't think about taking their anxieties
Günümüzde çoğu insan kaygılarını gidermeyi düşünmüyor.
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and just writing them down and talking about the worst possible thing that can happen.
Ve sadece bunları yazıp, olabilecek en kötü şey hakkında konuşmak.
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On the contrary, people will give you all this advice to just, don't ruminate on anything.
Tam tersine, insanlar size sadece "hiçbir şeyi fazla kafanıza takmayın" diye tavsiye verecekler.
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Let it go.
Bırak gitsin.
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Don't think about it.
Bunu aklından bile geçirme.
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Especially, by the way, you know those non -anxious people?
Özellikle de kaygı duymayan insanları biliyorsunuz değil mi?
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They're so unbelievably annoying around you.
Yanınızda olduklarında inanılmaz derecede sinir bozucu oluyorlar.
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Those people who don't worry.
Endişelenmeyen insanlar.
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Yeah, man.
Evet, dostum.
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Yeah, no, just don't worry about it, man it's you know it's probably not going to happen doesn't really matter you know just
Hayır, boşver, dostum, muhtemelen olmayacak zaten, pek de önemli değil.
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so irritating because that's bad advice for you don't try to do
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that that's actually unnatural a bunch of research by the way shows
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that when you tell people to stop thinking about something that's troubling them they think about it more okay so
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that person in your life is actually making life worse for
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you here's what to do instead think about the five things about which you're suffering some anxiety.
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Okay, now you probably haven't done that before.
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It's going to take some work.
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So go someplace quiet.
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Take out your notebook and say, I'm troubled.
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Right now I'm troubled. About what?
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What is the thing that's really on my heart?
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And define it.
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Let's say that you got kind of a health challenge and you don't know what it is.
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You went to the doctor and the doctor did a bunch of tests and you haven't been feeling right.
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And you're sort of, you're anxious about what it might be even though you don't know.
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Well, you know what?
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Don't run away from that.
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Don't leave it in the sort of the amorphous zone of something might be wrong.
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Write it down.
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Write down your worst fear.
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Write down your paranoid fantasy, what actually it is.
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Or maybe put it in your phone, but password protect the file if you do.
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Define the actual source of your fear.
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Okay?
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So maybe it's like, I went to the doctor and something isn't right.
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And actually, I'm afraid it's going to be something really bad like cancer, right?
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It's probably not, but it might be.
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So part two is actually not just writing down your worst fear.
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It's writing down the different scenarios of what it could be.
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This is nothing.
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This is something mild, or this is something really bad, and write down what it is.
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Those defense planning in the Department of Defense, that's the analysis that they always do.
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They call it best case, worst case, most likely case.
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It's a good place to start.
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You can write down five scenarios if you want, but those three kind of get the job done.
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Then do something that an insurance company would do, which is it looks at the scenarios and it assigns probabilities to them.
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You don't know.
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You don't know.
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But you know, you kind of know.
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And what you find when you start to get better at this exercise is
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that the catastrophic thing
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that was like a phantasm was like a ghost up in the attic bothering
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you making weird noises you know rattling chains at night
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and all that it starts to get a little less bad
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because which what you really recognize
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when you start getting better at this to to quiet those change chains is
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that that the probability of
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that worst case scenario is actually pretty low right it's actually objectively pretty low okay
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so let's say i think it's 20 chance that this is nothing it's just like, it's some transient thing.
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I think there's about 5 % chance that this is something really ghastly.
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And so therefore it's about, I can't remember what I said the first, 20 or 25%.
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The rest of it is just something not so serious that I can take care of, something I can deal with.
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Something that's kind of the ordinary course of business with health, especially as you're getting older, whatever it happens to be.
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Assign those notional probabilities that you probably know more than you think.
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You have a lot of information under your belt because you've been alive for a little while.
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It doesn't mean you're exactly right, but that leads to the next thing to do,
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which is to describe in your journal the strategies in each case.
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What am I actually going to do in each one of these cases?
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Well, if it's nothing, nothing.
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If it's the little thing, it's this.
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And if it's the worst thing, here's what I'm going to do.
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And write down what you would do literally in the worst case scenario.
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Now, what are you doing?
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You are preparing for something that's actually scary.
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This will physiologically move you into the zone temporary, very temporarily of fear instead of anxiety by focusing the anxiety itself.
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Then guess what?
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You'll put that thing away and it won't trouble you nearly as much.
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Until it does again, then you'll take it out and look at it.
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Go on to the next four things that are bothering you in order of trouble.
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Go down the list and what you're going to find is
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when you do this five times and then you look at it once every day
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or two whenever these things are bothering you, you're going to get better and better and better at dealing with your anxiety,
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not by running away from it, not by trying to eliminate it, but by trying to focus it.
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That's the Anxiety Journal exercise.
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It's a well -documented technique.
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I strongly recommend it to my students.
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I use it myself and I recommend it to you.
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And you know what else?
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It's really bracing.
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It really feels awesome.
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It really feels like you're a courageous person when you're doing this because you're able to state, look, this is bothering me,
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but I have an idea how likely it is.
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And even if it happens, I know what I'm going to do.
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And it gives you kind of an empowerment to it, not like you're just running away from something, but you're leaning into it.
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And the reason it feels better is because that's the way your brain and body are supposed to work.
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Bu dersin kelimeleri ve konuşma notları
Bu konuşma dersi “Stop Trying to “Let Go” of Anxiety. Do This Instead” videosuna dayanıyor. En çok tekrarlanan kelimeler: worst, anxiety, write, scenario, bothering. Bu videoda gölgeleme çalışması için 96 cümle ve 1047 kelime var. Konuşma bölümü 5:24 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 194 kelime; bu yüzden birbirine bağlanan ve zayıflayan sesler duyacaksınız. Kelimelerin %90’i İngilizcede en sık kullanılan 3.000 kelime arasında, bu yüzden kelime dağarcığını takip etmek kolay.
Bu videodaki önemli kelimeler
Videodan öğrenmeye değer 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| anxiety isim | /æŋˈzaɪ.əti/ | kaygı, endişe |
| scenario isim | /sɪˈnɛəɹioʊ/ | senaryo |
| bother fiil | /ˈbɑðɚ/ | rahatsız etmek, canını sıkmak |
| technique isim | /tɛkˈniːk/ | teknik |
| anxious sıfat | /ˈæŋkʃəs/ | endişeli, kaygılı |
| temporary sıfat | /ˈtɛmp(əˌɹ)ɛɹi/ | geçici |
| suffer fiil | /ˈsʌfɚ/ | çekmek, acı çekmek |
| belt isim | /ˈbɛlt/ | kemer, kuşak |
| ghost isim | /ɡoʊst/ | hayalet, ruh |
| ordinary sıfat | /ˈɔɹdɪnɛɹi/ | sıradan, olağan |
| scary sıfat | /ˈskɛə.ɹi/ | korkunç |
| eliminate fiil | /ɪˈlɪm.ɪ.neɪt/ | temizlemek |
| password isim | /ˈpæs.wɜɹd/ | parola, şifre |
| temporarily zarf | /ˌtɛmpəˈɹɛɹəli/ | eğreti olarak, geçici olarak |
| notebook isim | /ˈnoʊtˌbʊk/ | not defteri, defter |
Duyacağınız deyimsel fiiller
| Kelime | Anlam |
|---|---|
| take out fiil | çıkarmak |
Tekrar etmeye değer cümleler
Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:
- Especially, by the way, you know those non -anxious people?
- They're so unbelievably annoying around you.
- Take out your notebook and say, I'm troubled.
- What is the thing that's really on my heart?
- You are preparing for something that's actually scary.
Dikkat edilecek telaffuzlar
Konuşmacı don't, you're, I'm gibi kısaltılmış biçimleri 40 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “sh” ve “zh” sesleri: anxious /ˈæŋkʃəs/, notional /ˈnoʊʃənəl/, transient /ˈtɹæn.ʃənt/
- Uzun kelimeler — vurguyu doğru yere koyun: anxiety /æŋˈzaɪ.əti/, probability /ˌpɹɑ.bəˈbɪl.ə.ti/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, ordinary /ˈɔɹdɪnɛɹi/, eliminate /ɪˈlɪm.ɪ.neɪt/
Türkçe konuşanların zorlandığı sesler:
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: probability /ˌpɹɑ.bəˈbɪl.ə.ti/, strongly /ˈstɹɔŋli/, scary /ˈskɛə.ɹi/, brace /bɹeɪs/, transient /ˈtɹæn.ʃənt/
- /æ/ — “e”den daha açık: anxiety /æŋˈzaɪ.əti/, anxious /ˈæŋkʃəs/, password /ˈpæs.wɜɹd/, paranoid /ˈpæɹ.əˌnɔɪd/, attic /ˈætɪk/
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; anxiety, scenario, bother 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.