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：

Tips for dealing with speaking anxiety.

解決口說焦慮的撇步。

So, what do I mean by "anxiety"?

「焦慮」是什麼意思？

Just in case you don't know that word.

以防你不知道意思。

Well, what I mean is...

我想說的是...

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。

For some people, they start to shake.

有些人會開始發抖。

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.

開始犯一些知道答案的錯誤。

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.

我犯了很多不應該犯的錯誤。

So, let's look at some of these tips.

讓我們看看這些技巧。

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.

第一個技巧是：重視深呼吸

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

當你緊張時，呼吸很重要。

To breathe deeply.

深深地吸一口氣。

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。

Just remember, take a breath.

只要記得深呼吸就好。

What does this do? It calms your heart.

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。

My second tip is to walk.

第二個技巧是：走動。

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.

幫助你平靜下來並舒緩不安。

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.

可以在開始談話前走動。

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

這是防止恐慌的好方法。

The third point is a little bit more technical.

第三個方法需要點技巧。

I've written here "Automate Language".

如這裡所寫的「語言自動化」。

What does this mean? Practice.

這是什麼意思? 多練習。

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.

這能幫助你的口說表達。

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。

You won't have to think about it.

不用再去思考。

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。

So make mistakes - don't be perfect.

所以不用事事完美，犯錯吧！

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。

Use a "speaking template".

套用口說模版。

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.

這對口語測驗特別有幫助。

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。

Finally, number six: mantras.

最後，第六點：箴言。

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.

語言能改變我們的想法。

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。

Overcome the negative with the positive.

用正面思考克服負面想法。

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。

But, again, using different types of speaking templates for different situations can really help you conquer speaking anxiety.

在不同場合使用不同的口說模板，可以幫助你克服口說焦慮。

Let's look at this template.

讓我們看看這模板。

So, first of all, if I'm asked a question, I would state my opinion: What do I think? What do I prefer? What do I think?

首先，有人向我提問時，我會闡述我的想法，例如：我的想法是什麼？我比較喜歡什麼？我認為如何？

Second thing I would do is give a reason, and I would introduce it with a transition.

第二步，給予原因，而且我會使用轉折詞。

There are many different transitions you can use, "First of all" is a good one.

有很多可用的轉折詞，像是「首先」就很好用。

I'd give a little bit of a detail for that reason, then I would give a second reason.

我會為那個理由補充點細節，然後我會給第二個理由。

And I could say, "A second reason is...", "Secondly...", I give a detail for that reason.

可以說「第二個理由是⋯」「第二點⋯」，補充點細節。

I'd give a third reason: "Finally, blah blah blah blah.", detail for this.

然後給第三個理由：「最後⋯」，再補充點細節。

And then I would give a conclusion; maybe something like "For these reasons, blah blah blah blah."

然後我會做總結，或許會說「對於這些理由⋯⋯」

So, I know I've just said "blah blah blah blah".

我知道我只是說了「⋯⋯」。

Now I'm actually going to do a question, so you can really see a template in use.

現在我要實際來回答問題，示範怎麼使用模板。

So, one common question that's on both the TOEFL and the IELTS is asking if you would prefer to live in a small town or a big city.

問你比較喜歡住在小城鎮還是大都市，是個常常出現在托福和雅思考試的提問。

I've seen this question on many of these tests, so it's a good one to practice.

這個題目常常被作為考題，所以很適合拿來練習。

This template would be perfect for a type of question like this.

這模板非常適合這樣的問題。

First of all, if somebody asked me, "Would you prefer to live in a small town or a city?"

首先，如果有人問我「你比較喜歡住在小城鎮還是大都市？」

I'd state my preference with a word like, "I believe", "in my opinion", "I think".

我會用以下詞彙述說我的喜好，「我相信」「我認為」「我想」。

So, I'll use "believe", for now: "I believe that living in a big city is better than living in a small town."

現在先使用「我相信」， 「我相信住在大都市比住在小城鎮好。」

Now I'm going to give a reason: "First of all, living in a big city means there are many restaurants around you.

現在我要給一個理由：「首先，住在大都市意味著周邊有很多餐廳。」

If you feel like Greek food, you can get Greek food.

「如果你想吃希臘食物，就可以去吃。」

If you feel like Indian food, you can get Indian food.

「想吃印度食物時，也能吃到。」

For people who love eating well, for people who love restaurants, living in a big city is better than living in a small town."

「對於喜歡吃美食、喜歡餐廳的人而言，住在大都市比在小城鎮好。」

So, I also gave some details with that.

然後，我會再補充一些細節。

I gave you the reason, restaurants, and I gave you detail, some examples.

我給了理由：餐廳，我也給了細節和例子。

Now I'm going to move on to a second reason:

現在，我要開始說第二個理由：

"Secondly, living in a city is better than living in a small town because of the nightlife. In a big city, there are lots of clubs, there are lots of places to go dancing, movie theaters, plays -- there's a lot to do; whereas in small cities, maybe there's not so much to do."

「第二，住在大都市比較好，因為有夜生活。大都市有很多夜店，很多可以跳舞、看電影和看戲的場所，有很多事可以做。然而在小城鎮就沒那麼多事情可以做了。」

Again, I've given transition words -- "secondly" -- and I've given some details.

我用了轉折詞「第二」，也給了細節。

Now I'm going to move on to reason number three:

現在，我要繼續第三的理由：

"Finally, living in a city is great for jobs. There are a lot of jobs in a city. Sometimes in small towns, it's hard to find jobs. So, for these reasons, I think living in a big city is better than living in a small town."

「最後，大都市有較多工作機會，而在小城鎮有時很難找到工作。由於這些因素，我認為生活在大都市較好。」

Now, I didn't actually practice that.

我沒有練習過這題。

With that question, I just came up with it, off the top of my head using this.

我只是在腦海裡使用了模板。

This is very useful, just for organizing your thoughts.

模板很有用，可以組織你的想法。

Any question I ask you that has to do with your opinion, you can use this template.

任何與你的想法有關的問題，都可以套用這個模板。

Find transition words you like. Maybe some of you don't like "first of all". "Firstly...", "my first point is...", "my first reason is..." -- these are all fine.

找到你喜歡的轉折詞，也許你不喜歡「首先」。可以使用像是 「第一」「第一個要點是」「第一個理由是」等轉折詞。

"Secondly...", "my second point is..." , "another point is...".

「第二」「第二個要點是」「另一個要點」

"Finally...", "my third point is..."

「最後」「第三點是」

These transitions can really help you with the flow of your language.

這些轉折詞可以幫助改善你口語的流暢度。

Again, speaking templates are good things to use.

口說模板很好用。

They will help you organize your thoughts, they will help you to not ramble on and on, and they can help you calm down, especially in speaking tests.

幫著你組織想法，防止你胡言亂語，讓你冷靜下來，尤其是在口說測驗時。

So, for more tips. For more templates, for more tips, for more ways to conquer speaking anxiety.

想知道更多解決口說焦慮的模板或技巧，

Come visit our site: www.PresentationPrep.com

快上我們的官站 www.PresentationPrep.com。

And also, if you want to practice some of these tips at our home site, www.engvid.com, I welcome you to join us there.

歡迎加入 www.engvid.com 練習這些技巧。

Until next time, take care.

下次見，保重。

Learn English for free www.engvid.com

上 www.engvid.com 免費學英文。