克服演講怯場(chǎng)的5個(gè)小訣竅

　　以下是克服演講怯場(chǎng)的5個(gè)小訣竅，來學(xué)一下吧!

　　1. Get to Know What Fear Feels Like in Your Body

　　1、去感知恐懼在你體內(nèi)的樣子

　　I don’t care how many times you meditate, practice, or envision the stage in the weeks leading up to your event: You will be afraid. You will have adrenaline pumping through your body. Your fight or flight will kick in, and you will seriously consider the latter.

　　我不關(guān)心演講前你多少次冥想、練習(xí)或預(yù)想幾周后的舞臺(tái)場(chǎng)景：你會(huì)害怕。有腎上腺素在你體內(nèi)涌動(dòng)。你的第一反應(yīng)會(huì)是戰(zhàn)斗或是逃跑，并且會(huì)認(rèn)真地考慮后者。

　　We’re so afraid of being afraid—especially with 350 eyeballs on us—that we try to cure it ahead of time. When the curing doesn’t work and we end up on stage, still terrified, we panic. When we panic, we spend so much focus and energy trying to not pass out, we deliver speeches we don’t feel so great about.

　　特別是有350只眼睛盯著時(shí)，我們是如此害怕感到害怕并試著提前治愈它。當(dāng)這個(gè)治愈過程不起作用并且我們最后仍然在舞臺(tái)上感到驚恐時(shí)，我們就驚慌失措了。當(dāng)驚慌失措時(shí)，需要花費(fèi)更多的注意力和精力來避免暈倒，我們進(jìn)行了感覺不太好的演講。

　　Instead of spending precious prep time trying to get over your fear of public speaking, get to know it instead. What happens to your body when you’re afraid? Do you talk super fast? Get distracted? Feel like you’re going to barf?

　　不要去花寶貴的準(zhǔn)備時(shí)間去試圖克服公開演講的恐懼，而是去了解它。當(dāng)你害怕時(shí)你的身體發(fā)生了什么?你是不是講的飛快?思想不集中?感覺快要吐了?

　　Once you’ve identified what fear feels like in your body...

　　一旦你確定了恐懼在你體內(nèi)像什么……

　　2. Remember: It’s Not Actually About You

　　2、記�。核�并非是真正關(guān)于你

　　I know it feels like it’s about you. You’re the one coming up with the topic, doing all the work to prepare, and walking around slightly terrified for weeks in advance.

　　我知道這感覺像是關(guān)于你。你是提出這個(gè)話題、做所有工作來準(zhǔn)備且提前幾周有一點(diǎn)惶恐不安地走來走去的人。

　　But here’s what it’s actually about: what you can teach your audience.

　　但它真正的含義在于：你能教會(huì)聽眾什么?

　　When you take the emphasis off of you and place it on the message you want to deliver, everything changes. You pay less attention to what people think about you, and more attention to what you can teach them. You focus less on being “perfect,” and more on being authentic. You worry less about image, and more about truth.

　　當(dāng)你將重點(diǎn)從自己身上移開并把它放在想傳遞的消息上時(shí)，所有事情就發(fā)生了變化。你較少關(guān)注人們對(duì)你怎么看，而將更多的注意力放在了你能教會(huì)他們什么。你較少聚焦成為“完美的”，而更多地關(guān)注表現(xiàn)真實(shí)。你較少擔(dān)心形象，而更擔(dān)心真相。

　　You think less about you. You think more about them.

　　你較少想到自己，而更多地考慮他們。

　　That’s how the most thought-provoking, compelling speeches (think: TED!) come to life.

　　這就是最發(fā)人深思、令人信服的演講如何產(chǎn)生的(想一下：TED!)。

　　3. Proactively Soothe That Fear

　　3、主動(dòng)地緩解恐懼

　　In an interview with Lindsey Stanberry of Refinery29, Chris Anderson, head of TED, explained that before an event he was especially nervous for, he went into the stairwell and did push-ups. Burning off some of his adrenaline or nervous energy helped him feel both calm and confident.

　　在與時(shí)尚潮流網(wǎng)站Refinery29林賽·斯坦伯里的一個(gè)采訪中，TED的掌門人格瑞斯·安德森解釋到當(dāng)他在演講前特別緊張時(shí)，就到樓梯間做俯臥撐。燃燒掉一些腎上腺素或者緊張情緒就能幫助他找回冷靜與自信。

　　And in an interview with Entrepreneur, Simon Sinek, author and public speaker, says that when he gets nervous, he tells himself: “You’re not nervous, you’re excited.” He noticed that when Olympic athletes were interviewed after events and asked if they were tense beforehand, they all replied that they were excited, not anxious. He explains how the simple reframe in his brain changes his attitude toward what he’s about to do, which soothes his nerves.

　　在與企業(yè)家雜志的一個(gè)采訪中，作家和公開演講家西蒙·斯奈克說當(dāng)感覺緊張時(shí)，他對(duì)自己說：“你不是緊張，而是興奮”。他注意到，當(dāng)奧林匹克運(yùn)動(dòng)員在比賽后接受采訪被問到賽前是否緊張時(shí)，他們都回答感到興奮而不是緊張。他解釋了大腦內(nèi)簡(jiǎn)單的重構(gòu)如何改變他對(duì)將要做的事的看法，這些看法緩解了他的神經(jīng)緊張。

　　Marc Randolph, co-owner of Netflix, told CNBC that he’s done enough speeches to know that he’ll be terrified 15 minutes prior to the event, but that after two minutes on stage, he’ll get comfortable. So when he feels nervous, he reminds himself that he just needs to get two minutes in, and then all will be well.

　　馬克·蘭多夫，Netflix在線影片租賃公司的所有者之一，告訴美國(guó)全國(guó)廣播公司新聞臺(tái)他做了足夠多的演講并且知道，他會(huì)在演講前15分鐘感到驚恐但在登場(chǎng)兩分鐘后會(huì)變得輕松。所以當(dāng)感到緊張時(shí)，他提醒自己只需要再等兩分鐘，然后一切都會(huì)變好。

　　No one can tell you what soothes your fear better than you. So get to know that fear of yours—especially how it manifests in your body—and then plan to include those comforting activities into your prep.

　　沒有人比你自己清楚什么能緩解恐懼。所以感知你的恐懼——特別是它如何在你體內(nèi)顯現(xiàn)的——然后做好計(jì)劃把那些撫慰活動(dòng)包含在你的準(zhǔn)備過程中。

　　For example, I always build in an extra 20 minutes to track down a bottle of seltzer. This may sound like the most ridiculous soothing mechanism out there, but, for me, it works.

　　例如，我一直花額外的20分鐘來尋找一瓶蘇打水。這聽起來可能是最不可思議的緩解機(jī)制，但是，對(duì)我來說，它管用。

　　4. Don’t Be Afraid to Go Rogue

　　4、不要害怕不按規(guī)矩行事

　　Who loves listening to speakers read notes off a PowerPoint presentation? No one.

　　誰(shuí)喜歡聽演講者讀幻燈片的注釋?沒有人。

　　I know you want to make sure you’re prepared and don’t forget anything, but if you read notes out loud for a full hour, your audience isn’t going to connect with you or absorb what you’re telling them.

　　我知道你想確信已準(zhǔn)備好且沒忘記任何事情，但如果你一整小時(shí)都在大聲地讀注釋，聽眾將不與你有交流或聽進(jìn)去你所告訴他們的。

　　During my event in LA a few weeks ago, I did not take my own advice. I had a ton of information I wanted to cram into an hour-long session and so, against my better judgment, I wrote myself a script and then tried really hard to pretend I wasn’t reading it. (Of course, I was.)

　　在幾周前洛杉磯的演講期間，我沒有依照自己的建議。我想將很多信息塞到一小時(shí)長(zhǎng)的會(huì)議里，并且因此，有悖于我比較好的判斷，給自己寫了一個(gè)手稿然后試著相當(dāng)認(rèn)真地裝作沒在讀它(當(dāng)然，我在讀)。

　　15 minutes in, my computer went black. After gathering myself, I went rogue—and was so much better for it. Yes, I forgot things. Yes, I had to pause twice to think about what I wanted to say next. But I was able to deliver all that information authentically, focus on the main points I wanted the audience to walk away with, and better engage with them by being truly present and engaging myself.

　　15分鐘后，我的電腦黑屏了。在整理了思緒后，我開始不按規(guī)矩行事——并且因此好多了。是的，我忘記東西。是的，我需要停頓兩次來思考下一步想要說什么。但我能夠真實(shí)地傳遞信息，聚焦在想讓聽眾跟著走的要點(diǎn)上且通過真實(shí)地陳述及自我參與和他們進(jìn)行了更好的交流。

　　Here’s my suggestion: Write your main points on your slides. Have a piece of paper with the key pieces of information you want to get across in front of you. Practice, practice, practice. And then, when you step on that stage—even if your brain feels blank—trust that you know the material well enough (because at this point, you totally do!). Start talking.

　　這就是我的建議：在幻燈片里寫下你的要點(diǎn)。在面前擺一張寫有你想呈現(xiàn)重要信息的紙片。練習(xí)，練習(xí)，再練習(xí)。然后，當(dāng)走上那個(gè)舞臺(tái)——即使大腦一片空白——相信你對(duì)材料已足夠了解(因?yàn)榇藭r(shí)，你確實(shí)完全了解!)。開始演講。

　　If you’ve never spoken in public before and are waiting for the “right time” to pitch yourself, there is no right time. If there’s an industry conference you’d love to speak at, a local event you’ve envisioned standing on stage at for years or a team presentation you’d like to take the lead on, write a compelling pitch (or email to your boss!) and throw your hat in the ring. You’ll be terrified. But if you follow this advice, you’ll also be incredible.

　　如果你以前從未在公眾面前演講過并且在等待“合適的時(shí)間”推介自己，實(shí)際上沒有所謂合適的時(shí)間。如果有一個(gè)你想在上面演講的行業(yè)會(huì)議、一個(gè)你很多年都希望站在上面演講的本地會(huì)議或者一個(gè)你想帶頭進(jìn)行的團(tuán)隊(duì)陳述，寫下一個(gè)令人信服的自薦(或者寫郵件給你老板!)并且宣布參加這場(chǎng)演講。你會(huì)恐懼。但如果遵循此項(xiàng)建議，你也會(huì)令人難以置信。

　　5. Prepare for Some Not-So-Friendly Faces

　　5、對(duì)一些不那么友善的面孔有準(zhǔn)備

　　When I took the stage at an event in LA a few weeks ago, I found those friendly faces—you know, the ones who public-speaking advice experts tell you to pick out in the audience and then concentrate on. But here’s what most people leave out of that sage piece of advice: Sprinkled between the nodding heads, beaming faces, and encouraging smiles are inevitably going to be a few people who look like they would like you leave the stage, like, immediately.

　　當(dāng)幾周前在洛杉磯的一次活動(dòng)中登臺(tái)演講時(shí)，我找到了這些友善的面孔——你知道，公開演講建議專家告訴你在聽眾中找到然后予以關(guān)注。但離開那個(gè)舞臺(tái)大部分人的有一些意見：點(diǎn)綴在一些點(diǎn)頭、愉悅的面孔及鼓勵(lì)的微笑中，不可避免地有一些人看起來想讓你離開這個(gè)舞臺(tái)，像是，要求你立即離開。

　　Whether you’re talking to 40 people or 400 people, there are a few unfriendly faces in every crowd. Whatever reason for the face—impatience, chronic RBF, general disinterest—you have no control over it. If you try to spend all your energy trying to win them over, you’ll end up distracted and deflated.

　　無論你是對(duì)40人或是400人發(fā)表演講，每一群人中都有一些不友善的面孔。無論不友善的原因是什么——不耐煩、慢性神經(jīng)質(zhì)、總體不感興趣——你不能控制它。如果試圖花費(fèi)所有的精力來贏得他們，你將會(huì)以心煩意亂或倍受打擊而結(jié)束。

　　Instead, know in advance that they exist and are unavoidable; plan to make eye contact with the beaming, nodding, smiling faces that’ll also be there.

　　取而代之的是，事先知曉他們存在而且無法避免;與還在那的愉悅的、點(diǎn)頭的、微笑的面孔進(jìn)行眼神交流。

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