“五步法”教你戰(zhàn)勝公開發(fā)言恐慌癥

02 “五步法”教你戰(zhàn)勝公開發(fā)言恐慌癥

你是否也像很多人一樣患有“公開發(fā)言恐慌癥”，不用擔(dān)心，這并非不治之癥，這里有五條戰(zhàn)勝公開發(fā)言恐慌癥的竅門。

對于大部分人來說，在眾人面前自然、流暢地進(jìn)行演講從來不是一件容易的事。想必許多人都曾經(jīng)有過關(guān)于公開發(fā)言的緊張經(jīng)歷，F(xiàn)T專欄作家凱拉韋也是如此：

直到幾年前，最讓我害怕的事——比小時(shí)候害怕蝙蝠在我頭發(fā)里筑窩還甚——就是面對一群善良的人們開口講話。

在我第一次重要演講的前一夜，因?yàn)樘^緊張我一點(diǎn)都睡不著覺，第二天早上我穿了雙亮粉色的鞋，一廂情愿地希望自己輕快活潑的雙腳可以哄得觀眾以為我本人也一樣淡定自若。十五年過去，我已不再需要粉色的鞋并且可以幾乎無所畏懼地發(fā)言了。我的身體通情達(dá)理地分泌出剛好適量的腎上腺素讓我既可以專注自己要做的事，又不會緊張過度。

如何戰(zhàn)勝公開發(fā)言恐慌癥

My history, and my sympathy for the millions similarly afflicted, means I get cross every time I see dud advice.The Harvard Business Review recently published a piece on the subject in which it suggested the trick is to “l(fā)everage our physical bodies to be more present”.I have no idea what leveraging your body involves, but it does not sound comfortable.In any case, being “present” before a speech is a bad idea.What you want to do is to absent yourself as much as possible in the hope of calming down a bit.

我的經(jīng)歷，以及我對數(shù)百萬有類似困擾的人們的同情，讓我每次見到?jīng)]用的建議就火大?！豆鹕虡I(yè)評論》近日發(fā)表了一篇關(guān)于這個(gè)問題的文章，其中提到克服緊張的訣竅是“調(diào)動我們的身體更多地感受當(dāng)下”。我不知道要怎么調(diào)動身體，這聽起來就不舒服。不管怎樣，在演講前感受“當(dāng)下”都是個(gè)餿主意。那時(shí)你只想讓自己盡可能脫離當(dāng)下，以求能稍微冷靜一點(diǎn)。

Even more laughable is the “tip” that you get a good night's sleep beforehand.Quite how one is supposed to do that when the whole point about nerves is that they are incompatible with sleep is not made clear.The more interesting question is which is worse: to zonk yourself with sleeping pills and be groggy in the morning, or to be sleepless and jangly with exhaustion?

更可笑的是這個(gè)“訣竅”：你要在演講前一晚睡個(gè)好覺。緊張之所以討厭，就在于它讓人睡不好覺，演講前一晚緊張不已的時(shí)候究竟如何才能“睡個(gè)好覺”，文章倒沒說。更有意思的問題是，下面兩種情況哪一種更糟：是讓自己吃幾片安眠藥睡過去然后第二天早上昏昏沉沉，還是一晚無眠后因筋疲力盡而過度聒噪。

Over the years I have found an answer to this question and have developed a five-step approach to mastering the panic of presentations.

這些年來我找到了這個(gè)問題的答案，并且形成了一套掌控演講恐慌的五步法。

First, on the question of substances, I have found the problem with sleeping pills is that they not only remove nerves but also remove all feeling altogether.Being shattered beats being a zombie.

首先，關(guān)于是否使用藥物的問題，我發(fā)現(xiàn)安眠藥的問題在于，它在消除緊張的同時(shí)，也會把其它感受一并消除。筋疲力盡總好過變成行尸走肉。

Beta blockers, in extremis, work better for calming nerves.So does a small amount of alcohol.For a morning speech a nip from a hip flask may not be quite the thing, but for evening speeches one (or two) glasses of wine take the edge off.

如果非要吃藥的話，用倍他樂克來安撫神經(jīng)要好一些。喝一點(diǎn)酒也同樣可行。如果早晨演講，從隨身攜帶的小酒壺里喝兩口可能不是太好，但如果演講在晚上，喝上一杯（或兩杯）紅酒確實(shí)能安神。

The next tip is to offset the fear of speaking with a larger, more rational one.Once, when cycling to the place where I was due to speak, I narrowly avoided being squashed by a cement mixer.The reminder that I felt no fear at the very real risk of death, and every fear at risk of giving a slightly lame talk shamed me into being less afraid.

我的下一條小竅門是，用一種更大、更理性的恐懼來抵消對發(fā)言的恐懼。曾經(jīng)，我在騎車去演講現(xiàn)場的路上，險(xiǎn)些被一臺混凝土攪拌車撞得稀巴爛。想到自己面對非常切實(shí)的死亡風(fēng)險(xiǎn)尚且無所畏懼，對演講可能表現(xiàn)不好的所有恐懼都讓我感到羞愧，害怕之情也隨之減輕。

My third tip is to remind yourself how godawful most business people are at speaking.The usual advice, ensure your speech goes before other people's, only works if the others are unusually good.Otherwise it is better to go later and calm yourself beforehand by watching their substandard performances and noting the audience's boredom.The bar is low: you can easily clear it.

我的第三條小竅門是，想想多數(shù)商界人士的演講有多糟。通常教人克服緊張的建議，都是讓你確保自己比別人先發(fā)言，而這只在其他人表現(xiàn)得非常好時(shí)才奏效。否則還是晚一點(diǎn)上臺為妙，通過旁觀別人差勁的表現(xiàn)、注意到聽眾對他們的演講感到多么無聊來鎮(zhèn)定自己。大家講得都不怎么樣：你很容易就能達(dá)到平均水準(zhǔn)。

The fourth piece of advice ought not to need saying: always arrive unfeasibly early.Reduce to zero the risk that speech nerves are compounded by lateness ones.

第四條建議本應(yīng)是不言而喻的：永遠(yuǎn)盡可能地提前到場。杜絕這樣的風(fēng)險(xiǎn)：因擔(dān)心遲到而對演講更加緊張。

My final tip is the most painful, but also the most effective.It is to practise in front of the world's most unforgiving audience—a yawning teenager who never laughs at any of the jokes and keeps asking, “How much more of this is there?” Bad rehearsal, good performance.

最后一招最痛苦，但也最有效。就是在全世界最挑剔的觀眾面前演練——一個(gè)任何笑料都難以取悅的呵欠連天的少年，還不停地問：“還有多久完事？”糟糕的預(yù)演，不錯(cuò)的表現(xiàn)。

In the long term, there are two things that work better than these five tips put together.The first is experience.The more talks you give the less nervous you get—partly because you improve, but mainly because you work out that the world does not end if things do not go quite to plan.

長遠(yuǎn)看來，有兩件事比上面五條加起來還管用。第一就是經(jīng)驗(yàn)。講得越多你越淡定——部分原因在于你進(jìn)步了，但主要是因?yàn)槟愣昧?，情況進(jìn)展不盡如人意并非世界末日。

Better still is getting old.One of the beauties of being over 50 is that you go post-fear, at least at work.I am still frightened by what is happening in the world.I am still frightened for my children.But I am no longer frightened about myself.

更管用的是年紀(jì)漸長。年過五十的一件美事就是你超越了恐懼，至少在工作上是這樣。我仍會被世界上發(fā)生著的事嚇到。我也仍會為我的孩子們擔(dān)驚受怕。但我不再會為自己驚慌失措。

詞匯總結(jié)

incompatible [?nk?m'p?t?b(?)l]

adj.不相容的；矛盾的；不能同時(shí)成立的

n.互不相容的人或事物

Quite how one is supposed to do that when the whole point about nerves is that they are incompatible with sleep is not made clear.

緊張之所以討厭，就在于它讓人睡不好覺，演講前一晚緊張不已的時(shí)候究竟如何才能“睡個(gè)好覺”，文章倒沒說。

zonk [z??k]

vi.不省人事；失去知覺

vt.擊中；使發(fā)呆

The more interesting question is which is worse: to zonk yourself with sleeping pills and be groggy in the morning, or to be sleepless and jangly with exhaustion?

更有意思的問題是，下面兩種情況哪一種更糟：是讓自己吃幾片安眠藥睡過去然后第二天早上昏昏沉沉，還是一晚無眠后因筋疲力盡而過度聒噪。

in extremis [,inik'stri:mis]

在危急狀態(tài)中；臨終；在瀕死之際

Beta blockers, in extremis, work better for calming nerves.

如果非要吃藥的話，用倍他樂克來安撫神經(jīng)要好一些。

take the edge off

減弱；使鈍

For a morning speech a nip from a hip flask may not be quite the thing, but for evening speeches one (or two) glasses of wine take the edge off.

如果早晨演講，從隨身攜帶的小酒壺里喝兩口可能不是太好，但如果演講在晚上，喝上一杯（或兩杯）紅酒確實(shí)能安神。

god-awful ['ɡ?d?:fl]

adj.糟透的，極壞的

My third tip is to remind yourself how god-awful most business people are at speaking.

我的第三條小竅門是，想想多數(shù)商界人士的演講有多糟。