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  • Matt Abrahams teaches strategic communication for Stanford's Graduate School of Business.

    麥特阿布拉罕在史丹佛大學商學院教授溝通技巧。

  • He's also co-founder of Bold Echo Communication Solutions.

    他也是大膽回應溝通法的創始人。

  • Speaking in front of people is nerve wracking- we get anxious.

    在人群前說話總讓人心驚膽顫,我們都會緊張。

  • So what I'd like to do is share with you ten anxiety management techniques.

    因此我要跟你們分享十個舒緩緊張的技巧。

  • The very first technique is to greet your anxiety. When you begin to feel those jitters - you start feeling like "Oh no, everybody's going to tell that I'm nervous!"

    第一個就是面對你的恐懼,當你開始感到緊張時-你心裡會想「喔,不,每個人都會知道我很緊張!」

  • and we begin to actually make ourselves more and more nervous.

    導致我們讓自己更慌亂。

  • Say to yourself "It makes sense that I'm nervous" and by acknowledging your anxiety, you short circuit that building of anxiety.

    跟自己說「緊張是正常的」,藉由坦承自己的緊張,我們可以停止焦慮的累積

  • Another very useful technique is to work on breathing. Nervous speakers breathe very shallow;

    另一個有用的方法就是控制呼吸。緊張的講者容易呼吸緊促

  • by simply taking some deep belly breaths prior to speaking,

    在演說前深幾次呼吸,

  • you slow down your blood pressure and your heart rate. It can help you tremendously.

    降低你的血壓和心律,對你非常有幫助。

  • Another thing to try is to warm up your voice. Singers practice their vocal range before they go out on stage.

    還有一個方法可以嘗試,試著練習發聲。歌手常在上台前練習音域。

  • Speakers need to do the same thing. Say a tongue twister- do something to warm up your voice.

    講者也一樣。說個繞口令來練習發聲吧。

  • Too often nervous speakers feel like everybody's attention is focused on analyzing and evaluating them.

    很多緊張的講者會覺得大家都在對他們品頭論足。

  • If your attention is on your audience and giving them what they need,

    如果你是專注在觀眾上,給予他們所需

  • that gives you less bandwidth to worry about yourself.

    這使你沒有餘力擔心自己。

  • Another useful technique is to write down your fears. By writing them down, we get them out of our head.

    另一個方法是寫下自己的恐懼。藉由列出來,把它們拋置腦後。

  • It gives us more of a sense of agency and control over them.

    這賦予我們力量及控制。

  • Many of us when we speak, worry about how bad things can go. And instead, we should expect success.

    我們在演講時常擔心說事情會有多糟。然而,我們應該相信自己會成功。

  • What could it be like if it goes well? Success can simply be getting through all of your material.

    如果一切順利的話會怎麼樣呢?成功可以僅僅只是完成一場演講

  • If you expect success, that gives you more of a sense of control and a goal that you will be pleased to try to achieve.

    如果你期望成功,這可以讓你更能掌握過程,以及給予你一個你樂於達成的目標。

  • Reframing the speaking situation is one of the most powerful tools.

    重整演說情境是最有力的工具。

  • Instead of seeing speaking as a performance, view it as a conversation. First, practice conversationally.

    不要把演講當成表演,把它視為聊天。首先,練習表達,

  • Sit around and converse your presentation with somebody.

    坐下來,跟別人練習演說。

  • Second, use conversational language: Nervous speakers say things like "One must consider the ramifications."

    第二點,用一些聊天的語言。緊張的講者會說「每個人都得將後果納為考量。」

  • We don't talk that way. They should say things like "You should consider..."

    但我們不那麼說。他們應該改成說「你應該考慮...」

  • Third, use questions - questions are dialogic. They're two-way, they're conversational.

    第三點,多拋問題——問題促成溝通。他們是雙向的,有言語交流的。

  • Another thing that we have to rid ourselves of is procrastination. A great way to do that is to publicly commit to your goals.

    另一件我們要避免的事情就是拖延。有一個好方法,公開練習,朝著目標前進。

  • By publicly committing to those goals, it will help you actually get your presentation prepared and ready.

    藉由公開練習,朝著這些目標,這會在實質上幫助你準備演講,蓄勢待發。

  • Another thing that gets people very nervous is thinking about all the things that could go wrong.

    還有一點常使人緊張,就是認為事情會出錯。

  • So if you're afraid that your slide deck isn't going to be able to project -

    如果你害怕投影片會出問題

  • have a file that you can email to people. By having contingencies thought about

    準備一個備分檔案,用 e-mail 傳給大家。

  • and planned for gets you out of that paralysis that comes from all of these concerns.

    藉由思考這些偶發事故並做好安排,可以讓你擺脫許多疑慮。

  • The last bit of advice I give you is to break away from slides. Start with an outline.

    最後我想給你一個小建議,不要依靠投影片。以大綱作為開頭。

  • By having a structure that you've thought about that's in outline form, it gives you something to come back to.

    以大綱呈現你所想好的組織架構,可以使你不會脫離主題。

  • If all you have are slides, then you are floating in space - you don't have something to root them down.

    如果你只用投影片,那你是在冒險——你沒有工具讓你回到主題。

  • Be sure to check out Matt's nofreakingspeaking.com for more advice on public speaking.

    記得拜訪 Matt's nofreakingspeaking.com 尋求更多公開演講的建議。

Matt Abrahams teaches strategic communication for Stanford's Graduate School of Business.

麥特阿布拉罕在史丹佛大學商學院教授溝通技巧。

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讓你自信演說的十個方法 (10 Ways to speak with confidence | Matt Abrahams (Summary))

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