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克服演讲怯场的5个小诀窍
以下是克服演讲怯场的5个小诀窍，来学一下吧!
1. Get to Know What Fear Feels Like in Your Body
1、去感知恐惧在你体内的样子
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.
我不关心演讲前你多少次冥想、练习或预想几周后的舞台场景：你会害怕。有肾上腺素在你体内涌动。你的第一反应会是战斗或是逃跑，并且会认真地考虑后者。
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.
特别是有350只眼睛盯着时，我们是如此害怕感到害怕并试着提前治愈它。当这个治愈过程不起作用并且我们最后仍然在舞台上感到惊恐时，我们就惊慌失措了。当惊慌失措时，需要花费更多的注意力和精力来避免晕倒，我们进行了感觉不太好的演讲。
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?
不要去花宝贵的准备时间去试图克服公开演讲的恐惧，而是去了解它。当你害怕时你的身体发生了什么?你是不是讲的飞快?思想不集中?感觉快要吐了?
Once you’ve identified what fear feels like in your body...
一旦你确定了恐惧在你体内像什么……
2. Remember: It’s Not Actually About You
2、记住：它并非是真正关于你
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.
我知道这感觉像是关于你。你是提出这个话题、做所有工作来准备且提前几周有一点惶恐不安地走来走去的人。
But here’s what it’s actually about: what you can teach your audience.
但它真正的含义在于：你能教会听众什么?
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.
当你将重点从自己身上移开并把它放在想传递的消息上时，所有事情就发生了变化。你较少关注人们对你怎么看，而将更多的注意力放在了你能教会他们什么。你较少聚焦成为“完美的”，而更多地关注表现真实。你较少担心形象，而更担心真相。
You think less about you. You think more about them.
你较少想到自己，而更多地考虑他们。
That’s how the most thought-provoking, compelling speeches (think: TED!) come to life.
这就是最发人深思、令人信服的演讲如何产生的(想一下：TED!)。
3. Proactively Soothe That Fear
3、主动地缓解恐惧
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.
在与时尚潮流网站Refinery29林赛·斯坦伯里的一个采访中，TED的掌门人格瑞斯·安德森解释到当他在演讲前特别紧张时，就到楼梯间做俯卧撑。燃烧掉一些肾上腺素或者紧张情绪就能帮助他找回冷静与自信。
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.
在与企业家杂志的一个采访中，作家和公开演讲家西蒙·斯奈克说当感觉紧张时，他对自己说：“你不是紧张，而是兴奋”。他注意到，当奥林匹克运动员在比赛后接受采访被问到赛前是否紧张时，他们都回答感到兴奋而不是紧张。他解释了大脑内简单的重构如何改变他对将要做的事的看法，这些看法缓解了他的神经紧张。
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.
马克·兰多夫，Netflix在线影片租赁公司的所有者之一，告诉美国全国广播公司新闻台他做了足够多的演讲并且知道，他会在演讲前15分钟感到惊恐但在登场两分钟后会变得轻松。所以当感到紧张时，他提醒自己只需要再等两分钟，然后一切都会变好。
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.
没有人比你自己清楚什么能缓解恐惧。所以感知你的恐惧——特别是它如何在你体内显现的——然后做好计划把那些抚慰活动包含在你的准备过程中。
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，我一直花额外的20分钟来寻找一瓶苏打水。这听起来可能是最不可思议的缓解机制，但是，对我来说，它管用。
4. Don’t Be Afraid to Go Rogue
4、不要害怕不按规矩行事
Who loves listening to speakers read notes off a PowerPoint presentation? No one.
谁喜欢听演讲者读幻灯片的注释?没有人。
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.
我知道你想确信已准备好且没忘记任何事情，但如果你一整小时都在大声地读注释，听众将不与你有交流或听进去你所告诉他们的。
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.)
在几周前洛杉矶的演讲期间，我没有依照自己的建议。我想将很多信息塞到一小时长的会议里，并且因此，有悖于我比较好的判断，给自己写了一个手稿然后试着相当认真地装作没在读它(当然，我在读)。
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分钟后，我的电脑黑屏了。在整理了思绪后，我开始不按规矩行事——并且因此好多了。是的，我忘记东西。是的，我需要停顿两次来思考下一步想要说什么。但我能够真实地传递信息，聚焦在想让听众跟着走的要点上且通过真实地陈述及自我参与和他们进行了更好的交流。
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.
这就是我的建议：在幻灯片里写下你的要点。在面前摆一张写有你想呈现重要信息的纸片。练习，练习，再练习。然后，当走上那个舞台——即使大脑一片空白——相信你对材料已足够了解(因为此时，你确实完全了解!)。开始演讲。
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.
如果你以前从未在公众面前演讲过并且在等待“合适的时间”推介自己，实际上没有所谓合适的时间。如果有一个你想在上面演讲的行业会议、一个你很多年都希望站在上面演讲的本地会议或者一个你想带头进行的团队陈述，写下一个令人信服的自荐(或者写邮件给你老板!)并且宣布参加这场演讲。你会恐惧。但如果遵循此项建议，你也会令人难以置信。
5. Prepare for Some Not-So-Friendly Faces
5、对一些不那么友善的面孔有准备
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.
当几周前在洛杉矶的一次活动中登台演讲时，我找到了这些友善的面孔——你知道，公开演讲建议专家告诉你在听众中找到然后予以关注。但离开那个舞台大部分人的有一些意见：点缀在一些点头、愉悦的面孔及鼓励的微笑中，不可避免地有一些人看起来想让你离开这个舞台，像是，要求你立即离开。
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.
无论你是对40人或是400人发表演讲，每一群人中都有一些不友善的面孔。无论不友善的原因是什么——不耐烦、慢性神经质、总体不感兴趣——你不能控制它。如果试图花费所有的精力来赢得他们，你将会以心烦意乱或倍受打击而结束。
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，事先知晓他们存在而且无法避免;与还在那的愉悦的、点头的、微笑的面孔进行眼神交流。
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