not just physical but also psychological.

不僅是身體上的，還有心理上的。

I work with sports people all the time,

我一直和體育界人士合作。

and here are a few secrets from the world of sports psychology.

而這裡是運動心理學界的一些祕密。

And it turns out, these tricks are equally relevant in everyday life.

而事實證明，這些技巧在日常生活中同樣適用。

So next time you feel really nervous, try this.

所以，下次你覺得很緊張的時候，可以試試這個。

It might sound a bit strange, but I promise you it works.

這可能聽起來有點奇怪，但我保證它的工作。

Tell yourself: “I am not nervous, I am excited!”

告訴自己："我不緊張，我很興奮！"

Why does this work?

為什麼會有這樣的效果？

Well, we all get anxious and nervous at times -

嗯，我們都會有焦慮和緊張的時候--。

totally normal.

完全正常。

The tendency of course is to tell yourself to calm down.

當然，傾向於告訴自己要冷靜下來。

Sounds like a good idea,

聽起來是個好主意。

but having butterflies in your stomach,

但有蝴蝶在你的胃。

and that sense of anxiety, is just so far removed

而那種焦慮感，就是如此的遙不可及

from a state of calm, your body just won't buy it.

從容不迫，你的身體就是不買賬。

Reframing anxiety as excitement

將焦慮重塑為興奮

works because both are states of high arousal.

工作，因為兩者都是高度興奮的狀態。

But while anxiety is negative and will hamper your performance -

但是，雖然焦慮是消極的，會阻礙你的表現------。

you literally feel under threat -

你從字面上感到威脅

excitement is an emotion that will help you feel positive

興奮是一種情緒，可以幫助你感受到積極的情緒。

and look forward to the challenge.

並期待著挑戰。

In the words of Britain's most decorated Olympian -

用英國最傑出的奧運選手的話說----------。

with six gold medals - track cyclist Sir Chris Hoy:

擁有六枚金牌的田徑自行車運動員克里斯-霍伊爵士。

All athletes learn how to take care of themselves.

所有運動員都要學會如何照顧自己。

But as important as taking care of yourself

但和照顧好自己一樣重要

is learning to let others support you along the way.

是學會讓別人支持你一路走下去。

In 2019, Kenyan long-distance runner Eliud Kipchoge

2019年，肯亞長跑運動員埃利奧德-基普喬格。

broke the two-hour marathon record. But, he didn't do it on his own.

打破了兩小時馬拉松的記錄。 但是，他並不是靠自己的力量做到的。

On the day of the event, he had help from 41 pacemakers,

活動當天，他得到了41個起搏器的幫助。

and of course the support

當然還有支持

of thousands of people who came along to cheer.

的數千人前來助威。

Kipchoge asked for the general public to be there

基普喬格要求廣大市民到場。

because he knew he could run better with their support.

因為他知道有了他們的支持，他可以更好地運行。

Who can you ask to support you in your everyday life?

在日常生活中，你可以請誰來支持你？

There is no shame in getting help

尋求幫助並不可恥

when you're trying to achieve something difficult.

當你試圖實現一些困難的事情。

Asking for support is a sign of strength,

請求支持是一種力量的表現。

and positive support is priceless.

和積極的支持是無價的。

Many of the world's top athletes

許多世界頂級運動員

use visualisation techniques before a big event -

在大型活動前使用可視化技術 -

they're mentally rehearsing it in their minds.

他們在心裡默默地排練著。

This can increase motivation, build confidence

這樣可以提高積極性，樹立信心

and improve your performance.

並提高你的業績。

The more realistic this visualisation and preparation is,

這種可視化和準備越是現實。

the more successful it will be.

越是成功。

Athletes will think about the sounds they might hear - like the crowd.

運動員會思考他們可能聽到的聲音--比如人群。

What they might smell - like freshly cut grass.

他們可能會聞到什麼味道--像剛割過的草。

And imagine what they are going to see.

想象一下他們會看到什麼。

And how they might feel.

以及他們可能的感受。

Runners might visualise difficult parts of their race.

跑者可能會把比賽中的困難部分想象出來。

Before becoming the fastest British woman in recorded history,

在成為有史以來速度最快的英國女子之前。

Dina Asher-Smith had already raced - and won - multiple times in her mind.

迪娜-阿舍-史密斯已經在她的腦海中進行了多次比賽--並且贏得了比賽。

She said:

她說。

So next time you have something to prepare for -

所以，下次你要準備的東西----。

like a job interview or an exam -

像面試或考試一樣

visualise exactly how you would like it to go.

準確地想象你希望它如何發展。

Think about what you expect to see,

想想你期望看到的東西。

to smell, to hear and how it will make you feel.

嗅覺，聽覺，以及它將使你的感覺。

Identify any mental challenges and how you could overcome these.

確定任何心理挑戰，以及你如何克服這些挑戰。

So that when you come to do it for real, you are fully prepared.

這樣，當你來真刀真槍地乾的時候，你就有了充分的準備。

Negative thoughts reduce confidence.

消極的想法會降低信心。

This happens to everyone - even the greatest athletes.

這種情況發生在每個人身上--即使是最偉大的運動員。

But they have learned techniques to overcome them.

但他們已經學會了克服它們的技術。

One technique is called self-talk - literally talking to yourself.

有一種技術叫自我對話--字面意思是自言自語。

This can have a surprising effect on your performance.

這對你的表現會有驚人的影響。

Top athletes will often be heard saying,

經常會聽到頂級運動員說：

“You got this."

"你能行的。"

"I can do this.”

"我可以做到這一點。"

It helps them to control anxiety,

這有助於他們控制焦慮。

to build their confidence and to provide focus.

以建立他們的信心，並提供重點。

Muhammad Ali, often considered the greatest boxer of all time,

穆罕默德-阿里，通常被認為是史上最偉大的拳擊手。

was famous for saying:

是著名的說法。

But interestingly, he admitted repeatedly saying this phrase

但有趣的是，他承認自己曾多次說過這句話

to himself long before he became successful.

早在他成功之前，對自己。

You don't need to say much. Use small phrases like:

你不需要說太多。用一些小短語，比如：

“You are ready.” “You are good at this.”

"你已經準備好了。""你很擅長這個。"

So, next time your brain tells you you can't do something,

所以，下一次你的大腦告訴你你不能做什麼，

just think of Muhammad Ali and tell yourself:

只要想想穆罕默德-阿里，告訴自己。