你演讲时会紧张吗 本课重点 一、认识你的恐惧 二、紧张很正常 三、紧张由何导致 四、紧张是可控的 Hi, I'm Alice. 大家好 我是Alice Do you fear public speaking? 你怕公众演讲吗 Do you think public speaking is terrifying? 是不是觉得公众演讲很吓人 Are you nervous when you're standing on the stage? 站在台上是不是会紧张 First, let's watch a piece of video. 我们先来看一条视频 I'd like to begin...tonight with a little joke. 我想先说个笑话开场 This guy, this farmer, this... 有个人 有个农民 有个... Hello...sorry. 听得见吗 抱歉 But seri-seriously, folks. 不过说真的 大伙儿 Speaking in public is no joke. 在公众场合演讲可不是开玩笑 The farmer says, the doctor says, chicken says... 农民说 医生说 那只鸡说... For help, 请联系 call Toastmasters, the public speaking support group. 公众演讲互助组织Toastmasters寻求帮助 The chicken... 那只鸡... Well, the chicken says… 好吧 那只鸡说... I think most of the speakers, 我想大多数的演讲者 most of you feel quite nervous on the stage. 包括你们中的大多数 站在台上都会紧张 We call that "stage fright". 这就是所谓的"舞台恐惧" So what is stage fright? 那舞台恐惧到底是什么呢 Look at this picture, look at it. 大家看这张图 Don't you think you are like the man in this picture 是不是觉得演讲的时候 when you are speaking in public. 自己就和图里的小人一样 When you are standing on the stage, 站在台上 all the audiences are just holding their arms, 所有观众都抱着手坐着 putting on poker faces, 面无表情 and staring at you with eyes of judgement. 直勾勾地看着你 在心里评价着你 You can't help sweating, 你流汗不止 your legs are trembling, 双腿打颤 your voice is shaking. 声音颤抖 All the audience just seem so huge, 每个观众似乎都变成了巨人 and you are so tiny that you can't even breathe. 而你却很渺小 压抑得无法呼吸 Well, if you have this kind of feeling. 如果有这种感觉 Congratulations, you are a normal human being. 那么恭喜你 你是个正常人 You are not machine, or aliens. 不是一台机器或者外星人 This is fear. 这就是恐惧的感觉 Fear is one of the most ordinary feelings 恐惧 that all human beings have. 是人类最普遍的感受之一 It is a biological process 是所有动物 by which animals, including humans 包括人类在内 secure the necessary energy 为了应对关键时刻 to do a job that really matters. 而在体内储蓄足够力量的生理过程 We fear spiders, ghosts, and death. 我们怕蜘蛛 怕鬼 怕死 This is just a normal mechanism of self-protection. 害怕只是正常的自我保护机制 So does the fear on the stage. 舞台上的恐惧也一样 In public speaking, 在公众演讲中 we call it stage fright. 我们把这种恐惧称为"舞台恐惧" It is a kind of anxiety over the prospect 即站在观众面前演讲时 of giving a speech in front of an audience. 产生的焦虑情绪 You get "frozen in terror" 你会因为恐惧而"石化" your heart is beating fast, 心跳加速 your stomach is upset, 反胃 your face is flushing, 脸红 your palms are sweating, 手心出汗 your whole body is trembling, 浑身颤抖 and your tongue is frozen! 舌头打结 If you are "scared stiff" about speaking, 如果你一想到公众演讲就会吓得浑身"僵硬" you are in good company. 你不是一个人 I think most of you know professor Stephen Lucas. 大家都听说过史蒂芬·卢卡斯教授吧 He is a very famous professor in public speaking. 他是演讲方面非常著名的一位教授 In his red Bible "the Art of Public Speaking", 在他写的演讲红宝书《演讲的艺术》中 he mentioned a survey conducted in 1973, 他提到了一个在1973年做的问卷调查 included more than 2,500 Americans 当时受访的2500多名美国人 to list their greatest fears. 被要求写出自己最怕的事 To the surprise of the researchers, 结果出乎了调查者的意料 the largest number of people, 41 percent, 有41%受访者认为 listed speaking before a group is their greatest fear. 公众演讲是他们最害怕的事 Many Americans even consider 很多美国人甚至觉得 public speaking is worse than death. 公众演讲比死亡还让人害怕 In 2005, 2005年时 researchers again, 研究人员又一次 asked their subjects to list their greatest fears. 调查了他们最害怕的东西 Here is how they responded: 结果如下 30 years passed, 三十年过去了 people were improving, but only improving a little. 受访者比以前稍微有了一些进步 Speaking in public is the second greatest fear in their life. 演讲只是他们这辈子第二怕的东西了 Studies even show that 研究显示 many people fear the thought of giving a speech 还是有很多人认为 more than they do the thought of dying. 公众演讲比死还恐怖 Now, it is 2018, more than ten years have passed, 而现在是2018年 十年又过去了 I'm not sure about the recent data of the survey. 我也不知道最新的数据怎么样 But I am sure the situation might have improved. 但我敢肯定人们对演讲的恐惧应该越来越小了 But is public speaking really worse than dying? 公众演讲真的比死还恐怖吗 Actually, for a long long long time in history, 其实在很长的一段时间里 stage fright has always been haunting every one. 舞台恐惧一直困扰着很多人 In ancient Greek, 在古希腊 it was the condemned criminals 公众演讲 that made public speeches to beg for the last chance of living. 是犯人用来乞求宽恕的最后一次机会 If he could not speak well enough to touch the jury, 如果说得不够感人 陪审团不为所动 he would be expelled, put into prison, or be killed. 他们就会被流放 囚禁甚至处死 Compared with the ancient Greeks, 和古希腊时期相比 we are much luckier right? 我们幸运多了吧 Nobody would hurt you. 没人会伤害你 Nobody would kill you. 没人要杀你 So what's the big deal of not speaking well? 那讲不好又会怎么样呢 What will happen to you? 你会有什么后果呢 You are going to be criticized by Alice! That's all! 不过就是被Alice骂一顿嘛 No, no, no. 不会的 不会的 Come on, I am so kind! 我那么善良 对吧 Actually, nothing will happen. 讲不好也没什么后果 So why do we get nervous anyway? 那我们为什么会紧张呢 Actually, 其实是因为 we get nervous when we face all kinds of important events. 一到重要场合我们就会紧张 Nervousness is normal, 紧张很正常 because it is a biological reaction. 只是生理反应而已 What causes nervousness is a chemical called adrenaline. 是体内的一种叫做肾上腺素的化学物质造成的 When we are facing important occasions, 当我们面临重要场合时 like giving a speech, 比如演讲 our body automatically produces extra adrenaline. 我们的身体就会自动分泌更多的肾上腺素 This sudden shot of adrenaline is what makes our heart racing, 突然涌出的肾上腺素会让我们心跳加速 hands shaking, knees knocking 双手发抖 膝盖打颤 and skin perspiring. 汗流不止 Another reason is that 另一个原因是 most of us don't like to be evaluated or judged. 大多数人不喜欢被别人评头论足 We dislike the thought of opening up to an audience, 我们不想面对观众 or of having others examine us or our thoughts too closely. 不想让别人来检验我们以及我们的思想 The truth of the matter is that 其实大多数时候 often we don't think our ideas are worth listening to. 我们都觉得自己的想法没什么价值 We doubt we can say our ideas well, 怀疑自己能否表达清楚 or we fear the audience won't like us while we are speaking. 担心听众不会喜欢听我们说 Because we simply don't feel prepared 或者是自己觉得还没有做好准备 to face all of these potential obstacles. 去应对所有潜在的困难 We're certain that the worst will happen! 心里已经做好了最坏的打算 So everyone, let's recall your first speech, 大家一起回忆一下你第一次演讲 or your most horrible speech... 或者最差的一次演讲 Don't you think that all these so-called "failed speeches" 是不是觉得这些演讲之所以会失败 are just because you were nervous? 不过就是因为紧张 It is your nervousness that ruined your speech, 紧张的情绪毁了你的演讲 left you horrible memories, 给你留下了不好的回忆 makes you fear public speaking, 让你对演讲产生恐惧 and makes you not want to take public speaking courses, 害怕上演讲课 underestimate yourself, 低估自己 and even do not want to speak any more! 甚至再也不想演讲了 But do you know that nervousness can be managed? 但你知道紧张是可控的吗 Proper nervousness 适当的紧张 can even make your speech more passionate. 甚至可以让你的演讲更有激情 Teddy was one of my contestants 10 years ago. Teddy是我十年前培训的一个选手 He took part in the national speaking contests. 他参加了全国演讲大赛 Now here is a piece of video clip, enjoy it. 大家来看看他的视频吧 Do you believe he was quite nervous 你相信吗 in that speaking contest? 当时他其实很紧张 But he looked really clam and confident, right? 但看起来非常从容自信 是吗 The fact is that 但实际上 he told me he was extremely, 他当时其实 really really nervous at that time. 紧张得要死 The truth is, nervousness can be managed and controlled, 紧张是可控的 if you have enough practice. 只要你做了足够的练习 So, rather than trying to eliminate every trace of stage fright. 与其想着去消除舞台恐惧 you should aim at 倒不如想 transforming it from a negative force into positive energy. 如何化紧张为力量 Nervousness is normal, even desirable, 紧张非常正常 甚至还有些好处 because it can be a kind of motivation 因为紧张可以作为一种动力 that helps us speak better. 让你讲得更好 If you can learn to control our nervousness, 如果能学会控制紧张 make good use of our adrenaline, 好好利用肾上腺素 we can turn our anxiety into energy! 我们就可以把这种焦虑化为能量 So in next episode, 下节课 we are going to talk about how to control our nervousness. 我们就来讲如何控制紧张 If you can learn how to control your nervousness 如果你学会了这一招 and use it as a motivation. 化紧张为动力 I believe you will fall in love 我相信你肯定会爱上 with the feeling of standing on the stage. 站在台上的感觉 请记住本课重点