– English Lyrics

Lyrics & Translation

[English]

[Music]

hello and welcome back to the English

dialogue podcast I'm Mike and as always

I'm joined by Emma how's your day going

Emma hi Mike I'm doing okay thanks

today's topic is serious and important

overcoming anxiety and depression I know

many people experience these

challenges absolutely mental health

struggles like anxiety and depression

are more common than we think it's

crucial to talk openly about them yes

opening up the conversation helps reduce

stigma anxiety and depression can affect

anyone regardless of age or background

these conditions often make people feel

isolated or ashamed which can worsen

their symptoms by discussing them openly

we encourage understanding and

compassion moreover sharing coping

strategies and resources can Empower

those who are suffering to seek help and

find healthier ways to manage their

feelings exactly let's start by defining

anxiety and depression in simple terms

anxiety often involves persistent worry

nervousness or fear about the future

depression on the other hand often

includes a persistent feeling of

sadness low energy and loss of interest

in activities once enjoyed both can be

overwhelming people might feel trapped

unable to see a way out but some steps

can help one key step is recognizing

that you're not alone many people have

been through similar struggles seeking

professional help like talking to a

therapist counselor or doctor can be a

crucial first move they can provide

guidance coping techniques and sometimes

medication if needed just as you'd see a

doctor for a physical illness reaching

out for mental health support is equally

valid and important I want to emphasize

that seeking help isn't a sign of

weakness it shows strength and courage

sometimes even close friends or family

can be a great starting point if

professional help feels like too big a

step

initially yes opening up to loved ones

can relas leave some of the burden

another approach is Lifestyle Changes

small consistent steps that improve

well-being like what kind of Lifestyle

Changes do you have in mind Emma regular

exercise even just a short walk outside

can have a positive impact on mood

physical activity releases endorphins

which are natural mood lifters a

balanced diet is also important what we

eat affects our energy and brain

chemistry additionally ensuring adequate

sleep can help stabilize emotions and

reduce stress these might sound like

simple suggestions but over time they

create a healthier mental environment

that's true exercise nutrition and sleep

can help stabilize our mood what about

mindfulness techniques mindfulness

practices such as meditation or deep

breathing can ground Us in the present

moment they help break the cycle of

worrying about the future or ruminating

on the past when anxious thoughts spiral

techniques like the 478 breathing method

can calm the nervous system inhale for

four counts hold for seven and exhale

for eight doing this a few times can

slow your heart rate and clear your mind

making anxious thoughts less

overwhelming similarly a short

meditation session focusing on your

breath or a simple Mantra can help you

regain balance in moments of stress

that's a great tip mindfulness can also

include grounding exercises like naming

five things you see around you four

things you can touch three you can hear

two you can smell and one you can taste

it brings you back to the present yes

grounding exercises help you step out of

your head and into the real moment

reducing anxiety's intensity when it

comes to depression

often people lose interest in what they

used to enjoy gradually reintroducing

activities that bring pleasure can help

it might feel difficult at first the key

is to start small if you used to love

painting maybe just sit with a

sketchbook for 5 minutes if you enjoy

going out with friends try a short

coffee Meetup little by little these

actions can rekindle interest and shift

your mood over time those small steps

can accumulate into a sense of

accomplishment and slowly restore some

enjoyment in life absolutely don't

expect big changes overnight recovery is

often gradual and that's okay patience

with yourself is vital it's normal to

have good days and bad days another

crucial aspect is learning to challenge

negative thoughts depression and anxiety

often come with a lot of self-criticism

or catastrophic thinking recognize these

thoughts as just that thoughts not facts

ask yourself is there evidence for this

thought is there another way to view

this situation over time reframing your

mindset can lessen the hold these

conditions have on you cognitive

behavioral techniques can be really

effective here identifying and

questioning unhelpful thoughts is a

skill that can be learned exactly and

remember developing these skills takes

practice so be kind to yourself if it

feels challenging at first how about

building a support network friends

family support groups or online

communities can provide understanding

and

encouragement yes connecting with people

who understand what you're going through

can reduce feelings of isolation even if

your loved ones don't fully get it

letting them know you're struggling can

prompt empathy and adjustments in

expectations if face-to-face support is

hard to find online forums and groups

dedicated to mental health can offer a

sense of community and shared

experience Community

matters just knowing someone else has

walked a similar path can bring hope

hope is essential sometimes professional

help is critical a therapist or

counselor can teach coping strategies

tailored to your

situation they can help you uncover the

root causes of your anxiety or

depression therapy provides a safe space

to express your feelings without

judgment with the right guidance you can

develop personalized strategies whether

that's learning relaxation techniques

improving communication skills or

setting realistic goals therapy doesn't

have to be long-term even a few sessions

can provide tools to navigate tough

times for some individuals medication

prescribed by a doctor might also be

part of the plan It's Not the Only

Solution but it can help stabilize mood

and create a foundation for implementing

other coping

strategies yes medication should be

considered carefully and under

professional guidance it's one piece of

a larger puzzle people often feel guilty

or weak about taking medication but

treating mental health is no different

from treating physical health absolutely

another Point try to create a routine

having a structured daily Rhythm

consistent sleep times regular meals and

planned breaks can provide stability

while it might seem small routine gives

your day a

framework knowing what to expect can

reduce uncertainty which often fuels

anxiety plus accomplishing even simple

tasks can boost a sense of control and

achievement yes structure can bring

Comfort especially during chaotic

feelings we should also mention

self-compassion treat yourself with the

same kindness you'd offer a friend

that's crucial when you're anxious or

depressed it's easy to become harsh

toward yourself remind yourself that

it's okay to struggle your worth isn't

defined by your low moments practicing

self-compassion might mean acknowledging

that you're doing your best under

difficult

circumstances give yourself permission

to rest to to ask for help and to

believe that you deserve

Improvement yes everyone deserves

understanding including from themselves

recovery from anxiety and depression

isn't linear expect setbacks but know

that setbacks don't mean failure think

of it as a journey there might be

detours but you can still move forward

each coping skill you learn each

supportive conversation you have each

healthy habit you build these all

contribute to gradual progress even on

bad days remember that your efforts are

not lost you've built resilience that

will help you recover more quickly

progress might be slow but it's still

progress over time those small winds add

up and looking back you might be

surprised by how far you've come exactly

so to sum up recognize when you need

help seek support

practice

mindfulness challenge negative thoughts

and be patient with yourself yes and

don't hesitate to reach out to

professionals you deserve help healing

and hope to our listeners if you're

experiencing anxiety or depression

please remember you're not alone take

small steps and keep moving

forward we hope these suggestions help

thanks for joining us today on the

English dialogue podcast

until next time take care of yourselves

and each other

[Music]

Key Vocabulary

Vocabulary	Meanings
anxiety /æŋˈzaɪəti/ B2	noun - a feeling of worry, nervousness, or unease, typically about an event or something with an uncertain outcome.
depression /dɪˈpreʃən/ B2	noun - a serious medical illness that negatively affects how you feel, the way you think and how you act.
struggle /ˈstrʌɡəl/ B1	verb - to make forceful or violent efforts to get free of restraint or constriction. noun - a forceful or violent effort to get free of restraint or constriction.
recognize /ˈrekəɡnaɪz/ B1	verb - identify (someone or something) from having been acquainted with them previously.
professional /prəˈfeʃənəl/ B2	adjective - relating to or suitable for people who are expert in a particular field.
guidance /ˈɡaɪdəns/ B2	noun - the action of providing guidance to someone.
valid /ˈvælɪd/ B2	adjective - having a sound basis in logic or fact; reasonable or cogent.
emphasize /ˈemfaɪsaɪz/ B2	verb - give particular importance or prominence to.
courage /ˈkʌrɪdʒ/ B1	noun - the ability to do something that frightens one.
lifestyle /ˈlaɪfstaɪl/ B2	noun - the way in which a person or group lives.
impact /ˈɪmpækt/ B1	noun - the action of one object hitting another. verb - affect strongly.
release /rɪˈliːs/ B1	verb - allow or enable to escape from confinement; set free.
balance /ˈbæləns/ B1	noun - an even distribution of weight enabling someone or something to remain upright.
mindfulness /ˈmaɪndfʊlnəs/ C1	noun - the practice of maintaining a nonjudgmental state of heightened awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
grounding /ˈɡraʊndɪŋ/ C1	noun - a technique used to help someone reconnect with the present moment.
restore /rɪˈstɔːr/ B2	verb - bring back to an original state; repair or renovate.
compassion /kəmˈpæʃən/ C1	noun - sympathetic pity and concern for the sufferings or misfortunes of others.