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  • The top sports stars get there with a lot of coaching -

    頂尖的體育明星是靠大量的教練來實現的------。

  • 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。

The top sports stars get there with a lot of coaching -

頂尖的體育明星是靠大量的教練來實現的------。

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A2 初級 中文 運動員 支持 焦慮 穆罕默德 阿里 興奮

運動心理學中的四個祕密,你可以在日常生活中使用|BBC思想。

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    Summer 發佈於 2020 年 08 月 07 日
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