Is it normal to talk to yourself?

7,603,423 views ・ 2023-05-18

TED-Ed


μ•„λž˜ μ˜λ¬Έμžλ§‰μ„ λ”λΈ”ν΄λ¦­ν•˜μ‹œλ©΄ μ˜μƒμ΄ μž¬μƒλ©λ‹ˆλ‹€.

λ²ˆμ—­: Seonghoon Lim κ²€ν† : DK Kim
00:07
As your morning alarm blares, you mutter to yourself,
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기상 μ•ŒλžŒμ΄ 울리고 μ—¬λŸ¬λΆ„μ€ 혼자 μ€‘μ–Όκ±°λ¦½λ‹ˆλ‹€.
00:10
β€œWhy did I set it so early?”
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β€œλ‚΄κ°€ μ™œ μ΄λ ‡κ²Œ μ•ŒλžŒμ„ 일찍 λ§žμΆ°λ†¨μ§€?”
00:13
While brushing your teeth, you think,
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이λ₯Ό λ‹¦μœΌλ©΄μ„œ μƒκ°ν•˜μ£ .
00:15
β€œI need a haircut... unless?”
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β€œ 머리λ₯Ό μž˜λΌμ•Όκ² λ„€... μ•„λ‹ˆλ©΄?”
00:18
Rushing out the front door, you reach for your keys
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문을 κΈ‰ν•˜κ²Œ λ‚˜μ„œλ©° μ—΄μ‡ λ₯Ό μ°Ύμ•„λ³΄μ§€λ§Œ
00:21
and realize they’re not there.
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두고 μ™”λ‹€λŠ” 것을 κΉ¨λ‹«μ£ .
00:23
Frustrated you shout, β€œI can’t do anything right!”
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μ’Œμ ˆν•˜λ©° μ†Œλ¦¬μΉ©λ‹ˆλ‹€.
β€œμ œλŒ€λ‘œ ν•˜λŠ” 게 아무것도 μ—†μ–΄!”
00:28
just in time to notice your neighbor.
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κ·ΈλŸ¬κ³ λŠ” μ˜†μ— μ‚¬λžŒμ΄ μžˆλŠ” 것을 μ•Œμ•„μ°¨λ¦¬μ£ .
00:30
Being caught talking to yourself can feel embarrassing,
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ν˜Όμž£λ§ν•˜λŠ” 것을 λˆ„κ°€ λ“€μœΌλ©΄ μ°½ν”Όν•  수 μžˆμŠ΅λ‹ˆλ‹€.
00:34
and some people even stigmatize this behavior as a sign of mental instability.
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μ–΄λ–€ μ‚¬λžŒλ“€μ€ μ •μ‹  λΆˆμ•ˆ μ¦μ„Έμ˜ 징후라고 낙인을 찍기도 ν•˜μ£ .
00:39
But decades of psychology research show that talking to yourself
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ν•˜μ§€λ©΄ μˆ˜μ‹­ λ…„κ°„μ˜ 심리학 연ꡬ에 λ”°λ₯΄λ©΄
ν˜Όμž£λ§μ„ ν•˜λŠ” 것은 μ§€κ·Ήνžˆ 정상이라고 ν•©λ‹ˆλ‹€.
00:43
is completely normal.
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00:45
In fact, most, if not all, of us engage in some form of self-talk
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사싀, μ „λΆ€λŠ” μ•„λ‹ˆλ”λΌλ„ 우리 λŒ€λΆ€λΆ„μ€
맀일 μ—¬λŸ¬ ν˜•νƒœλ‘œ ν˜Όμž£λ§μ„ ν•©λ‹ˆλ‹€.
00:50
every single day.
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00:52
So why do we talk to ourselves?
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그러면 μ™œ ν˜Όμž£λ§μ„ ν• κΉŒμš”?
00:55
And does what we say matter?
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그리고 μš°λ¦¬κ°€ ν•˜λŠ” 말이 μ˜λ―Έκ°€ μžˆμ„κΉŒμš”?
00:58
Self-talk refers to the narration inside your head,
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ν˜Όμž£λ§μ€ 머리 μ†μ˜ 이야기λ₯Ό λ§ν•©λ‹ˆλ‹€.
01:01
sometimes called inner speech.
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λ•Œλ‘œλŠ” μ†λ§ˆμŒμ˜ 이야기라고도 뢈리죠.
01:04
It differs from mental imagery or recalling facts and figures.
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사싀과 숫자λ₯Ό μƒκΈ°ν•˜λŠ” κ²ƒμ΄λ‚˜ 정신적인 μƒμƒκ³ΌλŠ” λ‹€λ¦…λ‹ˆλ‹€.
01:08
Specifically, psychologists define self-talk
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특히, μ‹¬λ¦¬ν•™μžλ“€μ€ ν˜Όμž£λ§μ„
01:11
as verbalized thoughts directed toward yourself or some facet of your life.
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β€˜μ‚Άμ˜ ν•œ 면에 λŒ€ν•œ μƒκ°μ˜ 언어화’라고 μ •μ˜ν•©λ‹ˆλ‹€.
01:17
This includes personal conversations like β€œI need to work on my free throw.”
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β€˜λ‚˜λŠ” 자유투λ₯Ό μ—°μŠ΅ν•΄μ•Ό ν•΄β€™μ²˜λŸΌ 개인적인 λŒ€ν™” 같은 κ±°μ£ .
01:21
But it also includes reflections you have throughout the day,
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ν•˜μ§€λ§Œ μ—¬κΈ°μ—λŠ” ν•˜λ£¨ λ™μ•ˆ κ²ͺ은 κ²ƒλ“€μ˜ λ°˜μ˜λ„ λ“€μ–΄ μžˆμŠ΅λ‹ˆλ‹€.
01:24
like β€œThe gym is crowded tonight. I’ll come back tomorrow.”
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β€˜μ²΄μœ‘κ΄€μ΄ 였늘 λ„ˆλ¬΄ λΆλΉ„λ‹ˆ 내일 λ‹€μ‹œ 와야겠닀’ 같은 것이죠.
01:28
And while most self-talk in adults tends to be silent,
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λ˜ν•œ, μ„±μΈμ˜ ν˜Όμž£λ§μ€ λŒ€κ°œ μ†μœΌλ‘œ ν•˜μ§€λ§Œ,
01:31
speaking to yourself out loud also falls into this category.
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μ†Œλ¦¬ λ‚΄μ–΄ 말을 ν•˜λŠ” 것도 ν˜Όμž£λ§μ— ν•΄λ‹Ήν•©λ‹ˆλ‹€.
01:35
In fact, psychologists believe our first experiences with self-talk
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사싀 μ‹¬λ¦¬ν•™μžλ“€μ€ 우리의 첫 혼잣말이
λŒ€μ²΄λ‘œ μ†Œλ¦¬λ₯Ό λ‚΄μ„œ ν•˜λŠ” 것이라고 μƒκ°ν•©λ‹ˆλ‹€.
01:40
are mostly vocal,
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01:41
as children often speak to themselves out loud as they play.
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ν”νžˆ 어린아이듀이 ν˜Όμžμ„œ 놀 λ•Œ μ†Œλ¦¬ λ‚΄μ–΄ λ§ν•˜λŠ” κ²ƒμ²˜λŸΌ 말이죠.
01:45
In the 1930s, Russian psychologist Lev Vygotsky hypothesized
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1930λ…„λŒ€, λŸ¬μ‹œμ•„ μ‹¬λ¦¬ν•™μžμΈ 레브 λΉ„κ³ νŠΈμŠ€ν‚€λŠ”
01:49
that this kind of speech was actually key to development.
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μ΄λŸ¬ν•œ μ’…λ₯˜μ˜ λ§ν•˜κΈ°κ°€ μ‹€μ œλ‘œ λ°œμ „μ˜ 열쇠라고 ν–ˆμ£ .
01:53
By repeating conversations they’ve had with adults,
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μ–΄λ₯Έλ“€κ³Ό λ‚˜λˆˆ λŒ€ν™”λ₯Ό λ°˜λ³΅ν•˜λ©°
01:55
children practice managing their behaviors and emotions on their own.
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아이듀은 슀슀둜 κ·Έλ“€μ˜ 행동과 감정을 닀듬죠.
02:01
Then, as they grow older, this outward self-talk tends to become internalized,
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κ·ΈλŸ¬λ‹€ λ‚˜μ΄κ°€ λ“€λ©΄μ„œ
이런 μ™Έν–₯적인 자기 이야기가 λ‚΄λ©΄ν™”λ˜μ–΄ κ°‘λ‹ˆλ‹€.
02:06
morphing into a private inner dialogue.
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사적인 λ‚΄λ©΄μ˜ λŒ€ν™”λ‘œ λ³€ν™”ν•˜λŠ” 것이죠.
02:09
We know this internal self-talk is important,
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μš°λ¦¬λŠ” μ΄λŸ¬ν•œ λ‚΄λ©΄μ˜ 혼잣말이 μ€‘μš”ν•˜λ‹€λŠ” 것을 μ••λ‹ˆλ‹€.
02:12
and can help you plan, work through difficult situations,
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ν˜Όμž£λ§μ€ μ–΄λ €μš΄ 상황을 헀쳐 λ‚˜κ°€κ³  κ³„νšμ„ 지 λ•Œ 도움을 μ£Όκ³ 
02:14
and even motivate you throughout the day.
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ν•˜λ£¨λ₯Ό 보낼 동기도 λΆ€μ—¬ν•΄ μ€λ‹ˆλ‹€.
02:17
But studying self-talk can be difficult.
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그런데 ν˜Όμž£λ§μ„ μ—°κ΅¬ν•˜λŠ” 것은 μ–΄λ ΅μŠ΅λ‹ˆλ‹€.
02:20
It relies on study subjects clearly tracking a behavior that’s spontaneous
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μž„μ˜μ μ΄κ³  μ˜μ‹μ μΈ ν†΅μ œ 없이 일어날 λ•Œκ°€ λ§Žμ€ 행동을
02:25
and often done without conscious control.
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μΆ”μ ν•˜λŠ” 연ꡬ에 μ˜μ‘΄ν•©λ‹ˆλ‹€.
02:27
For this reason, scientists are still working to answer basic questions,
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κ·Έλž˜μ„œ κ³Όν•™μžλ“€μ€ μ—¬μ „νžˆ 기본적인 μ§ˆλ¬Έμ— λŒ€ν•œ 닡을 μ—°κ΅¬ν•©λ‹ˆλ‹€.
02:31
like, why do some people self-talk more than others?
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β€œμ™œ μ–΄λ–€ μ‚¬λžŒμ€ λ‹€λ₯Έ μ‚¬λžŒλ³΄λ‹€ ν˜Όμž£λ§μ„ 더 많이 ν• κΉŒ?”
02:34
What areas of the brain are activated during self-talk?
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β€œν˜Όμž£λ§μ„ ν•  λ•Œ, λ‡Œμ˜ μ–΄λ–€ 뢀뢄이 λ°˜μ‘μ„ ν• κΉŒ?”
02:38
And how does this activation differ from normal conversation?
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β€œμΌλ°˜μ μΈ λŒ€ν™”λ₯Ό ν•  λ•Œμ™€λŠ” μ–΄λ–»κ²Œ λ‹€λ₯ΌκΉŒ?”
02:42
One thing we know for certain, however,
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ν•œ 가지 μš°λ¦¬κ°€ λͺ…ν™•νžˆ μ•„λŠ” 것은
02:45
is that what you say in these conversations can have real impacts
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μ΄λŸ¬ν•œ ν˜Όμž£λ§λ“€μ΄
ν–‰λ™μ΄λ‚˜ 성과에 μ‹€μ œλ‘œ 영ν–₯을 λ―ΈμΉœλ‹€λŠ” κ²ƒμž…λ‹ˆλ‹€.
02:50
on your attitude and performance.
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02:53
Engaging in self-talk that’s instructional or motivational
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κ±΄μ„€μ μ΄κ±°λ‚˜ 동기 λΆ€μ—¬κ°€ λ˜λŠ” ν˜Όμž£λ§μ€
02:56
has been shown to increase focus, boost self-esteem,
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집쀑λ ₯을 ν–₯μƒν•˜κ³  μžμ‘΄κ°μ„ 높이며
03:00
and help tackle everyday tasks.
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μΌμƒμƒν™œμ„ 도와 μ€λ‹ˆλ‹€.
03:03
For example, one study of collegiate tennis players
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예λ₯Ό λ“€μ–΄ λŒ€ν•™ ν…Œλ‹ˆμŠ€ μ„ μˆ˜λ“€μ„ λŒ€μƒμœΌλ‘œ ν•œ μ—°κ΅¬μ—μ„œλŠ”
03:07
found that incorporating instructional self-talk into practice
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μžμ±…ν•˜λŠ” 혼잣말과 μ—°μŠ΅μ„ κ²°ν•©ν•˜λ©΄
03:11
increased their concentration and accuracy.
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집쀑λ ₯κ³Ό 정확도가 μ¦κ°€ν–ˆμŠ΅λ‹ˆλ‹€.
03:15
And just as chatting to a friend can help decrease stress,
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μΉœκ΅¬μ™€ μ΄μ•ΌκΈ°ν•˜λŠ” κ²ƒλ§ŒμœΌλ‘œλ„ 슀트레슀λ₯Ό μ€„μ΄λŠ” 데 도움이 λ©λ‹ˆλ‹€.
03:18
speaking directly to yourself may also help you regulate your emotions.
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μžμ‹ κ³Ό 직접 λŒ€ν™”ν•˜λŠ” 것은 감정을 μ‘°μ ˆν•˜λŠ” 데도 도움이 λ˜μ§€μš”.
03:24
Distanced self-talk is when you talk to yourself,
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거리λ₯Ό λ‘” ν˜Όμž£λ§μ€
μžμ‹ μ΄ λ‹€λ₯Έ μ‚¬λžŒμΈ κ²ƒμ²˜λŸΌ μžμ‹ μ—κ²Œ λ§ν•˜λŠ” κ²ƒμž…λ‹ˆλ‹€.
03:28
as if in conversation with another person.
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03:30
So, rather than β€œI’m going to crush this exam,”
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κ·Έλž˜μ„œ β€˜μ΄λ²ˆ μ‹œν—˜μ€ 식은 μ£½ 먹기ꡰ’보닀
03:34
you might think, β€œCaleb, you are prepared for this test!”
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β€˜μΊ˜λ ˆλΈŒ, λ„ˆλŠ” μ‹œν—˜ 곡뢀λ₯Ό μ—΄μ‹¬νžˆ ν–ˆμœΌλ‹ˆ 잘 ν•  거야’
라고 μƒκ°ν•˜λŠ” 것이 λ‚˜μ„ κ²ƒμž…λ‹ˆλ‹€.
03:38
One study found that this kind of self-talk was especially beneficial
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ν•œ 연ꡬ에 μ˜ν•˜λ©΄ μ΄λŸ¬ν•œ ν˜Όμž£λ§μ€ 특히 κΈ΄μž₯λ˜λŠ” 일에
03:42
for reducing stress when engaging in anxiety-inducing tasks,
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슀트레슀λ₯Ό μ€„μ΄λŠ” 데 도움이 λ©λ‹ˆλ‹€.
03:47
such as meeting new people or public speaking.
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μƒˆλ‘œμš΄ μ‚¬λžŒμ„ λ§Œλ‚˜κ±°λ‚˜ λŒ€μ€‘ μ—°μ„€ 같은 경우이죠.
03:50
But where positive self-talk can help you, negative self-talk can harm you.
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그런데 긍적적인 ν˜Όμž£λ§μ€ 도움이 λ˜μ§€λ§Œ
뢀정적인 ν˜Όμž£λ§μ€ ν•΄κ°€ 될 수 μžˆμŠ΅λ‹ˆλ‹€.
03:55
Most people are critical of themselves occasionally,
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보톡 μ‚¬λžŒλ“€μ€ λ•Œλ•Œλ‘œ 슀슀둜λ₯Ό λΉ„νŒν•˜λŠ”λ°
03:59
but when this behavior gets too frequent or excessively negative,
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이런 행동이 λ„ˆλ¬΄ μž¦κ±°λ‚˜ μ§€λ‚˜μΉ˜κ²Œ 뢀정적이면 독이 되죠.
04:02
it can become toxic.
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04:04
High levels of negative self-talk are often predictive
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높은 μˆ˜μ€€μ˜ 뢀정적인 ν˜Όμž£λ§μ€
어린이와 μ„±μΈμ˜ λΆˆμ•ˆμ„ μ˜ˆμΈ‘ν•˜λŠ” κ²½μš°κ°€ λ§ŽμŠ΅λ‹ˆλ‹€.
04:08
of anxiety in children and adults.
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04:10
And those who constantly blame themselves for their problems
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λ¬Έμ œμ— λŒ€ν•΄ 계속 μžμ‹ μ„ λΉ„νŒν•˜κ±°λ‚˜
04:13
and ruminate on those situations
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상황을 계속 λ˜μƒˆκΈ°λŠ” 이듀은
04:15
typically experience more intense feelings of depression.
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λŒ€κ°œ κ²©ν•œ 감정과 μš°μšΈκ°μ„ κ²½ν—˜ν•©λ‹ˆλ‹€.
04:20
Today, there’s a field of psychological treatment
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μ˜€λŠ˜λ‚ , 심리 치료의 ν•œ λΆ„μ•Όλ‘œ
04:22
called cognitive behavioral therapy, or CBT,
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CBT라고 λΆˆλ¦¬λŠ” μΈμ§€ν–‰λ™μš”λ²•μ΄ μžˆμŠ΅λ‹ˆλ‹€.
04:27
which is partially focused on regulating the tone of self-talk.
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λΆ€λΆ„μ μœΌλ‘œ 혼잣말의 λΆ„μœ„κΈ°λ₯Ό κ΄€λ¦¬ν•˜λŠ” 데 μ§‘μ€‘ν•˜λŠ” 것이죠.
04:31
Cognitive behavioral therapists often teach strategies
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μΈμ§€ν–‰λ™μš”λ²• 상담사가 즐겨 κ°€λ₯΄μΉ˜λŠ” μ „λž΅μ€
04:35
to identify cycles of negative thoughts
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뢀정적인 μƒκ°μ˜ μˆœν™˜μ„ μΈμ§€ν•˜κ²Œ ν•˜κ³ 
04:37
and replace them with neutral or more compassionate reflections.
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μ€‘λ¦½μ μ΄κ±°λ‚˜ μ’€ 더 μžλΉ„λ‘œμš΄ 자기 μ„±μ°°λ‘œ λ³€ν™˜ν•˜λŠ” κ²ƒμž…λ‹ˆλ‹€.
04:42
Over time, these tools can improve one's mental health.
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μ‹œκ°„μ΄ 지남에 따라 이 방법이 μ •μ‹  건강에 도움이 되죠.
04:47
So the next time you find yourself chatting with yourself,
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κ·ΈλŸ¬λ‹ˆ λ‹€μŒμ— μ—¬λŸ¬λΆ„μ΄ ν˜Όμž£λ§μ„ ν•˜κ³  μžˆλŠ” 것을 보면
04:50
remember to be kind.
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λ”°λœ»ν•˜κ²Œ λŒ€ν•΄ μ£Όμ„Έμš”.
04:53
That inner voice is a partner you’ll be talking to for many years to come.
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κ·Έ λ‚΄λ©΄μ˜ λͺ©μ†Œλ¦¬λŠ” μ•žμœΌλ‘œ μ˜€λž«λ™μ•ˆ 이야기해야 ν•  μΉœκ΅¬μž…λ‹ˆλ‹€.

Original video on YouTube.com
이 μ›Ήμ‚¬μ΄νŠΈ 정보

이 μ‚¬μ΄νŠΈλŠ” μ˜μ–΄ ν•™μŠ΅μ— μœ μš©ν•œ YouTube λ™μ˜μƒμ„ μ†Œκ°œν•©λ‹ˆλ‹€. μ „ 세계 졜고의 μ„ μƒλ‹˜λ“€μ΄ κ°€λ₯΄μΉ˜λŠ” μ˜μ–΄ μˆ˜μ—…μ„ 보게 될 κ²ƒμž…λ‹ˆλ‹€. 각 λ™μ˜μƒ νŽ˜μ΄μ§€μ— ν‘œμ‹œλ˜λŠ” μ˜μ–΄ μžλ§‰μ„ 더블 ν΄λ¦­ν•˜λ©΄ κ·Έκ³³μ—μ„œ λ™μ˜μƒμ΄ μž¬μƒλ©λ‹ˆλ‹€. λΉ„λ””μ˜€ μž¬μƒμ— 맞좰 μžλ§‰μ΄ μŠ€ν¬λ‘€λ©λ‹ˆλ‹€. μ˜κ²¬μ΄λ‚˜ μš”μ²­μ΄ μžˆλŠ” 경우 이 문의 양식을 μ‚¬μš©ν•˜μ—¬ λ¬Έμ˜ν•˜μ‹­μ‹œμ˜€.

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