Name: 超實用！6個讓你說英文不緊張的方法 (6 tips for dealing with speaking anxiety)
Uploaded: 2021-10-31T21:01:10.000Z
Duration: 14 min 1 s

現在進行式

My name is Emma, and today, we are going to be talking about a scary topic:

我是 Emma，今天我們要來談一個令人害怕的話題：

動名詞

Have you ever, maybe gotten very nervous before talking to someone in English or even in your own language?

你曾在跟別人說英文或母語前感到緊張嗎？

Maybe you have a presentation to give, and right before the presentation your hands get all wet and sweaty, your heart starts to beat.

或是在上台報告前開始流手汗、心臟砰砰跳。

Speaking anxiety is not a fun thing to go through, and people get it for meetings, when they even just go to a party, or out with their friends, some people get nervous, especially if they have to speak in a different language.

口說焦慮不好克服。人們在出席會議，甚至去派對或是和朋友外出都有可能焦慮，尤其是要用不同語言溝通時。

So, looking at engvid.com, I've noticed a lot of you have asked, "How do I deal with speaking anxiety?" "How can I become a more confident speaker?".

瀏覽 engvid.com 時，我發現很多人會問「我要怎麼解決口說焦慮？」「如何成為更有自信的講者？」。

Well, this video is going to talk specifically about that, and give you some good tips to use.

這部影片會詳細解說並提供克服焦慮的小撇步。

These tips are all tested, because as some of you may know, I have a second language.

這些方法都是經過測試過的，有些人可能知道，我會第二外語。

So I speak English -- that's my native language -- my second language is French.

我的母語是英文，第二外語是法文。

And so, when I was learning French, I had a lot of these types of situations, where maybe in class the teacher would ask me a question, and I would panic.

我在學法文時遇到很多狀況，例如在老師問我問題時，我慌了。

And, as I tried to talk, I just couldn't find the right words.

而當我試著回答時，我又不知道該用什麼字回答。

My heart would start to race, and my language-speaking ability would just drop.

我開始心跳加速，接著口說的能力退步。

I'd start to make mistakes, and I knew they were mistakes.

But for some reason, because I was so nervous, I wasn't able to communicate well.

不知怎麼的，我緊張到不能好好和人溝通。

I made lots of mistakes that I knew I shouldn't be making.

Some of these tips, before we begin, are maybe a little bit common sense.

在開始前，這些技巧可能只是常識。

Maybe you've heard these tips before, but ask yourself:

或許你之前已經聽過，但問問自己：

Do you actually do these things when you speak?

當你在說話時，你有真的使用這些技巧嗎？

Because it's one thing to know that something is good for you, it's another thing to actually do it.

因為知道是一回事，真正去實行又是另一回事。

My very first tip is the importance of breathing.

So, when you are nervous, it's very important to breathe.

You don't have to do this in front of people, though.

你可以不用在人群前做這動作。

You don't have to take a deep breath where they notice you're breathing heavily.

你不用在人們會發現你深呼吸時這麼做。

這有什麼作用? 它可以讓你平靜。

Scientists have proven that just by breathing, you calm yourself down and you relax yourself.

科學家已經證明只要呼吸，你就可以平靜下來，並讓自己放鬆。

This is something you can do, especially in a speaking test.

可以嘗試看看深呼吸，尤其是在口說測驗時。

I know a lot of my students do the IELTS, they do the TOEFL, they do various tests like this.

我知道很多學生考雅思、托福和其他測驗時，

And at some point, maybe they make a mistake and they panic.

有些時候，他們會犯錯並感到恐慌。

They think, "Oh, no. I've made a horrible mistake. I'm going to fail this test."

他們會想：「喔不！我犯了很嚴重的錯誤。我不能通過了。」

What do I tell them to do? Take a breath and continue.

這時我會怎麼告訴學生？深呼吸並繼續。

Now, I'm not saying you have to... before speaking to people, you always have to be walking, because that's just not practical.

我不是要你在講話前都要走動，因為那不太實際。

And I'm not saying you have to go on hour-long walks in order to be better speakers.

我也不是要你走動好幾小時來改善口語。

What I'm saying though, is that if you have some sort of speaking performance, speaking test, something you have to do which you're very nervous about.

我的意思是，如果你有演講、口語測驗等，讓你覺得很緊張的場合。

If you have a little bit of time before you have to speak, a good idea is to take a short walk.

如果你在說話前有一點點時間，走動一下是個好方法。

Before a presentation, before you present, walk around the room for three minutes.

在報告前，花三分鐘在房間裡走動一下。

Again, this sends a signal to your brain, and it naturally has a calming effect on you

這能向大腦傳達訊息，讓你自然而然冷靜下來。

It will calm your heart and it will help you to not panic.

Now, if you're at a party and you know, your friends are all there, and you're still really nervous, you can still use this tip.

如果參加朋友都在場的派對依然讓你緊張，就可以使用這個技巧。

You don't have to be obvious, like pacing back and forth.

不需要做得很明顯，只要緩慢的前後走動就好。

But, you can walk before you speak, if possible.

It's a very good way to keep you from panicking.

The third point is a little bit more technical.

如這裡所寫的「語言自動化」。

The way your brain works is the more you do something, it becomes automatic, almost like a robot or a machine.

你越常練習某事，下次遇到同樣事情時，大腦就越能自動反應，就像是機器人或機械運轉一樣。

If you practice the same expressions again, and again, and again, you don't have to think about them anymore, they just come straight out of your mouth.

如果反覆練習同樣的表達方式，你將不用再思考，這些表達方式會自然地脫口而出。

This is what you want to do with speaking.

Learn key expressions, either that you might use for work, or that you may use for school.

學習關鍵的表達方式，不管是要在工作場合或學校使用。

For example, a lot of students, they always say, "I think" -- that's a key expression. You can change that -- "in my opinion".

例如，很多學生會說「I think」，這就是其中一個關鍵表達措詞，也可以換成「in my opinion」。

If you practice saying that enough, anytime somebody asks you your opinion, it will just come out.

如果練習的夠多，任何時候有人問你意見，你就會自然地脫口而出。

Even if you're panicking, these words still come out.

即使你陷入恐慌，這些字詞依然會自然出現。

So, practice. Practice these key expressions.

所以練習很重要，練習這些關鍵表達詞彙。

Our fourth tip is to remember you don't need to be perfect.

第四個要點：記住，你不需要事事表現完美。

This is something a lot of ESL students forget.

這是很多第二外語學習者都會忘記的。

They meet a native speaker and they think, "Wow. This person, their English is beautiful. They have perfect English. I wish I could talk like that."

遇到外國人時，他們就會想「哇，這個人的英文好完美，希望我能跟他們一樣。」

But, what a lot of ESL students don't realize is native speakers make mistakes all the time in their English.

但很多外語學習者不知道的是，其實外國人講英文時也常常犯錯

Every time I talk to my friends, family, even professors, they make grammar mistakes, they make vocabulary mistakes, they have what's called, "slip of the tongue", where maybe something comes out incorrectly.

每次我跟朋友、家人甚至教授聊天時，他們會犯文法錯誤、字彙用錯，或者是口誤。

It's normal to make mistakes and people don't judge you harshly on your mistakes.

犯錯是正常的，而且別人不會嚴厲的審視你所犯的錯誤。

So, don't judge yourself too harshly. It's okay to make mistakes.

不要對自己太過嚴厲，犯錯是可以接受的。

In fact, the best way to learn a language is to make mistakes.

事實上，學習英文最好的方法就是犯錯。

Number five: I'll be giving you a bit of an example with this specific point in a minute.

第五：我等等會給你例子來講解這個技巧。

Now, what is a template? It's like a map, where you figure out exactly how to organize the way you speak.

什麼是模板？它就像是地圖，能幫你組織你說話的方式。

These are very useful especially for speaking tests.

For the TOEFL, for the IELTS. They're good for presentations, for business meetings.

像是托福或雅思，在報告或是商務會議時也十分有用。

If you memorize a template that is useful for what your specific need is, it will really help you with the flow of your language.

將適合自己的模板背起來，能幫助你講話更加流利。

You won't have to think so hard about what you're going to say next.

你不用再去思考等一下要說什麼。

If you follow a template... I'll show you how to do this in a second.

如果照著模板...我等會示範給你看。

It will show you how to speak in just a couple of easy steps.

示範如何用幾個簡單步驟幫助溝通。

Now, for those of you who don't know what a mantra is, these are things we say to ourselves -- you don't have to say them to other people.

箴言是什麼？它是我們對自己的喊話，你不用跟別人說。

Often, you say them in your own head, and they usually have a good message, a positive message.

通常會在心裡想，而且通常是好的、正向的訊息。

So, when I was learning French, my mantra is, or my mantra was, "I am a good French speaker."

我在學法文時，我的箴言是，或曾經是「我超會講法文。」

The problem with a lot of students who are learning languages is that when they talk, they start to get nervous and they think in their head, "I'm horrible. My language is terrible. I'm making so many mistakes. The person I'm talking to can't understand me."

很多語言學習者的問題是，他們在講話時就開始緊張，並且想著「我好遜。我講的好爛。我犯了好多錯誤，跟我講話的人一定聽不懂。」

They start to panic. "My English is so bad."

所以他們開始惶恐，「我英文好爛。」

Do you ever think these things when you're talking to someone?

你在說話時，曾經有過這些想法嗎？

Because what scientists have proven is that if you have these types of thoughts, it's going to make your language ability go down.

科學家證實，這些想法降低你的語言能力。

You're not going to talk as well as you could; whereas if you think positively, if you say, "I am a good speaker".

你沒辦法發揮你的語言能力。相反的，如果你正向思考，如果你想「我超會講英文。」

Anytime that negative thought comes into your head, anytime you think "I'm not a good speaker."

每次只要有負面想法，想到「我英文說得不好。」的時候，

I want you immediately to tell yourself, "No, I am a good speaker."

我要你馬上跟自己說「不， 我英文說得很好。」

Because if you do this... language is very powerful, a lot of people don't realize that.

很多人不明白，語言是很有力量的。

But the way that we talk about something changes the way we think about something.

If you say it out loud to yourself, if you tell yourself, "I'm a good speaker," it will become true; you will become a better speaker.

如果你大聲的跟自己說「我英文說得很好」，它就會成真，你會成為更好的講者。

So, this is a very important tip.  Tell yourself, "I am a good speaker".

這是很重要的技巧，告訴自己「我英文說得很好。」

Come up with your own mantra. Anytime you think negatively, think like this.

想出自己的箴言。有負面想法時，就想想它。

Now I am going to show you an example of a speaking template.

現在，我要來示範何謂口說模板。

So, here is a template that can be used for the speaking part of the TOEFL test or the IELTS test, or these tests where they ask you your opinion on something.

這可以在托福、雅思等口說考試，被問到你的想法時使用。

Now, I probably wouldn't use this template if I'm at a party with my friends; it would just be too formal.

跟朋友在派對上可能就不會用這模板，這有點太正式了。