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  • Palms sweaty, heart racing, stomach in knots.

    手心不停出汗,心臟怦怦跳個不停,胃像打了結一樣。

  • You can't cry for help.

    你甚至不能大聲呼救。

  • Not only is your throat too tight to breathe, but it'd be so embarrassing.

    因為你喉嚨緊得無法呼吸,更何況這真是太丟人了。

  • No, you aren't being stalked by a monster.

    並不是鬼怪在後頭追趕你。

  • You're speaking in public, a fate some deem worse than death.

    你面臨的東西比死亡更糟,你正在公開演講。

  • See, when you're dead, you feel nothing.

    至少死了,你便毫無感覺。

  • At a podium, you feel stage fright.

    但在講台前,怯場則讓你如臨大敵。

  • But at some point we've all had to communicate in front of people, so you have to try and overcome it.

    可是總有一天我們都得在眾人面前演說,所以你必須嘗試去克服它。

  • To start, understand what stage fright is.

    從了解什麼是怯場開始。

  • Humans, social animals that we are, are wired to worry about reputation.

    人類,身為群居動物的我們,時常會擔心自己的聲譽。

  • Public speaking can threaten it.

    而公開演講可能會威脅到我們的聲譽。

  • Before a speech, you fret, "What if people think I'm awful and I'm an idiot?"

    於是,在演講前你開始煩惱「如果大家覺得我又糟又笨怎麼辦?」

  • That fear of being seen as an awful idiot is a threat reaction from a primitive part of your brain that's very hard to control.

    害怕被當作糟糕的笨蛋是種受到威脅的反應, 這反應源自腦中一個難以控制的原始區塊。

  • It's the fight or flight response, a self-protective process seen in a range of animals, most of which don't give speeches.

    這是「戰鬥或逃跑反應」,一種在許多動物身上可見的自我保護反應, 雖然牠們大部分都不需要演說。

  • But we have a wise partner in the study of freaking out.

    在恐懼行為的研究中,我們有個聰明的合作夥伴 ──

  • Charles Darwin tested fight or flight at the London Zoo snake exhibit.

    查爾斯.達爾文,他在倫敦動物園蛇類生態館中測試了戰鬥或逃跑反應。

  • He wrote in his diary, "My will and reason were powerless against the imagination of a danger which had never been experienced."

    他在日記裡寫道:「面對未經歷過危險的想像,意志和理智毫無用武之地。」

  • He concluded that his response was an ancient reaction unaffected by the nuances of modern civilization.

    他下了這樣的結論,他的反應是一種古老反應,不受現代文明些微差異影響。

  • So, to your conscious modern mind, it's a speech.

    所以,對你有意識的現代化頭腦來說,這只是一場演說。

  • To the rest of your brain, built up to code with the law of the jungle, when you perceive the possible consequences of blowing a speech, it's time to run for your life or fight to the death.

    但對大腦其餘的部分來說,按照弱肉強食的叢林法,當你意識到演說失敗可能的後果時,是時候「戰鬥或逃跑」,至死方休了。

  • Your hypothalamus, common to all vertebrates, triggers your pituitary gland to secrete the hormone ACTH, making your adrenal gland shoot adrenaline into your blood.

    跟所有的脊椎動物都一樣,你的下視丘刺激腦下垂體去分泌名叫 ACTH 的荷爾蒙, 促使腎上腺釋出腎上腺素進入你的血液。

  • Your neck and back tense up, you slouch.

    你的脖子及背部變得緊蹦,頭部低垂,

  • Your legs and hand shake as your muscles prepare for attack.

    你的手腳顫抖著,因為你的肌肉正做好準備攻擊。

  • You sweat.

    你不停地流汗。

  • Your blood pressure jumps.

    血壓飆高。

  • Your digestion shuts down to maximize the delivery of nutrients and oxygen to muscles and vital organs, so you get dry mouth, butterflies.

    消化系統停工,使養分及氧氣大量的傳送到肌肉及主要器官,所以你感到口乾舌燥,非常焦慮。

  • Your pupils dilate, it's hard to read anything up close, like your notes, but long range is easy.

    你的瞳孔擴張,看不清任何近距離的東西,像是你的小抄,但看遠距離卻很輕鬆。

  • That's how stage fright works.

    這就是怯場產生的過程。

  • How do we fight it?

    那我們該如何對抗它呢?

  • First, perspective.

    首先,正視它。

  • This isn't all in your head.

    這不全然都是你的想像。

  • It's a natural, hormonal, full body reaction by an autonomic nervous system on autopilot.

    那是種自然、受荷爾蒙影響,由自主神經系統自動產生的全身反應。

  • And genetics play a huge role in social anxiety.

    遺傳也在社交焦慮中扮演了很重要的角色。

  • John Lennon played live thousands of times.

    約翰藍儂現場演出了上千場次,

  • Each time he vomited beforehand.

    但每次演出前他還是緊張地嘔吐。

  • Some people are just wired to feel more scared performing in public.

    有些人在大眾前表演,就是會比較驚慌。

  • Since stage fright is natural and inevitable, focus on what you can control.

    既然怯場是自然且無法避免的反應,專注在你可以控制的事物上。

  • Practice a lot.

    多多練習。

  • Starting long before in an environment similar to the real performance.

    提前找個類似真實演出環境的地方練習。

  • Practicing any task increases your familiarity and reduces anxiety, so when it's time to speak in public, you're confident in yourself and the task at hand.

    練習可以同時增加你的熟練度並減少焦慮,等到實際公開演說時,你對自已及手上的任務就會充滿自信。

  • Steve Jobs rehearsed his epic speeches for hundreds of hours, starting weeks in advance.

    史帝夫.賈伯斯會提前好幾週,花幾百個小時排練他深具魄力的演講。

  • If you know what you're saying, you'll feed off the crowd's energy instead of letting your hypothalamus convince your body it's about to be lunch for a pack of predators.

    如果你知道你正在說什麼,你將從群眾中得到能量來源,而不會讓你的下視丘欺騙你的身體,讓你有即將成為獵食者午餐的錯覺。

  • But hey, the vertebrate hypothalamus has had millions of years more practice than you.

    不過,脊椎動物的下視丘可比你多練習了幾百萬年。

  • Just before you go on stage, it's time to fight dirty and trick your brain.

    所以在上台前,玩一點小把戲,哄騙你的大腦吧。

  • Stretch your arms up and breath deeply.

    高舉伸展你的手臂,深呼吸。

  • This makes your hypothalamus trigger a relaxation response.

    這會刺激你的下視丘,產生一種放鬆反應。

  • Stage fright usually hits hardest right before a presentation, so take that last minute to stretch and breathe.

    怯場通常在演講前發作得最嚴重, 所以把握最後一分鐘時間,伸展你的手臂及深呼吸。

  • You approach the mic, voice clear, body relaxed.

    靠近麥克風,帶著清晰的嗓音及放鬆的肢體,

  • Your well-prepared speech convinces the wild crowd you're a charismatic genius.

    你早已做好萬全準備,用演說說服大眾,你是一個極具魅力的天才。

  • How?

    怎麼辦到的?

  • You didn't overcome stage fright, you adapted to it.

    你不是克服了怯場,而是適應了它。

  • And to the fact that no matter how civilized you may seem, in part of your brain, you're still a wild animal, a profound, well-spoken wild animal.

    事實上,無論你看起來多進化,你腦中一部份仍舊是個野生動物,一個知識淵博、 能言善道的野生動物。

Palms sweaty, heart racing, stomach in knots.

手心不停出汗,心臟怦怦跳個不停,胃像打了結一樣。

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B1 中級 中文 TED-Ed 怯場 演說 下視丘 反應 不停

【TED-Ed】你在眾人前說話會緊張、流手汗嗎?克服舞台恐懼的秘訣 (The science of stage fright (and how to overcome it) - Mikael Cho)

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    Sofi 發佈於 2021 年 11 月 23 日
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