Alright! I'm here. That was easy. Now I just need a...

很好！我來了，不難嘛，現在我只要⋯

Oh my gosh! How many people are in the audience?

我的天呀！有多少觀眾啊？

A hundred? A thousand ? Don't count. Ok. I can do this, gotta focus on my notes.

一百位？一千位？別數了！好，我可以的，只要把注意力放在講稿就好。

What do I have written down again? Uh... Hello, my....

我到底寫了什麼？呃⋯ 大家好，我⋯

Okay, if this sounds like your worst nightmare, you're not alone.

如果這聽起來像是你的夢魘，你並不孤單。

Actually, you are one of the estimated 70% of the population that has an intense fear of public speaking.

實際上，你是害怕公開演說的 70% 人口中的其中一位。

And that's okay, because on today's WellCast, we've got our Triple-P method that will get you through and get you calm during that next oral report,

但你別擔心，因為在今天的 WellCast，我們要傳授你 3P 法則，幫助你下次演說時能冷靜、順利的進行，

and keep your breakfast where it belongs, you're ready?

這樣你就不會再把早餐吐出來了，準備好了嗎？

Many polls list public speaking as the most commonly reported phobia among Americans.

多項民調顯示，公開演說是美國人最恐懼的事物。

It's called Glossophobia, meaning literally, fear of the tongue.

這叫做「公開演說恐懼症」，從字面來理解，即是「舌頭的恐懼」。

A study by Texas Christian University tested 48 women and 48 men enrolled in a public speaking class and found that those who exhibited high-trait anxiety had the most physical symptoms of distress when speaking publicly.

德克薩斯基督教大學在一項研究中找來 48 位女性和 48 位男性一起參加公開演說課程，結果發現高特質焦慮的人在觀眾面前說話時，會產生最強烈的生理反應，感到痛苦憂慮。

So, what if you're the kind of person whom any bit of social acrobatics is tantamount to entering a lions den?

要是你就是萬中選一， 把社交互動看作虎嘴上拔毛般險惡的那一位，又該怎麼辦呢？

Hey, calm down! Ok, I'm just kidding, but seriously, calm down, alright?

嘿，冷靜！好啦，開玩笑的，但說真的，冷靜好嗎？

We've got our Triple-P method that'll get you through that next public speaking gig.

我們有 3P 法則來帶領你進入公開演說的聖殿。

Pause and print this Wellcast worksheet.

先暫停畫面並把 Wellcast 的學習單列印出來。

Step 1: Prepare! Prepare! Prepare!

步驟一：準備！準備！準備！

We said it three times because it's that important.

很重要所以要說三遍。

There are two things that are going to be prepared.

以下兩點一定要事先準備。

Number one, knowing your subject backwards and forwards!

第一：從頭到尾、由裡到外了解你的演說主題！

Two, knowing exactly how you gonna present it step-by-step.

第二：規劃演說的綱要。

In your Wellcast worksheet, write down the major points that you want to get across to the audience.

在你的學習單上寫下你最想向觀眾傳達的重點。

Get the ideas out of your head and onto the paper.

把腦中的點子寫在紙上。

And the next column to the right.

接下來在右欄，

Start ordering these points in a logical manner, arguing your points to the audience, and wanting them over as like a boxing match.

順著邏輯將重點列出，向觀眾敘明你的重點，就跟拳擊賽有來有往一樣。

First, start with some fancy footwork.

第一：華麗的起頭。

A fact or an anecdote that will hook the audience in and get them to pay attention to you.

用一個會吸引觀眾的事實或軼事來開頭，讓他們聚焦在你的演說。

Then, throw a couple of swings supporting evidence for your arguments: stance, personal stories, something that will start to convince the audience that you're taking control.

接著，拋出一些證據去支持你的論述，這些證據可以是你的立場、個人故事或任何足以說服觀眾的東西，去掌握全場的情緒。

And finally, the knockout. A landing blow, a statement that's memorable, convincing, and sums up your speeches position.

最後，做一個強而有力的總結，一個令人印象深刻、有說服力，並綜合你的觀點的評論。

Alright, step 2: Posture and physicality a key.

好的，步驟二：肢體語言是關鍵！

Part of keeping your anxiety at bay.

這是隱藏你緊張情緒的一步。

What giving a speech is knowing what to do with your body.

除了口條，管控好你的肢體也是公開演說致勝的關鍵。

Before your speech, avoid large meals and dairy products which will make you feel like you need to clear your throat incessantly.

演說前，避免吃過多食物或是會讓你一直想清喉嚨的乳製品。

Bring a bottle of water on stage if you're allowed.

如果可以的話，帶一瓶水上台。

Don't be afraid to take sips throughout your speech, it will keep your voice natural.

演說中途適時喝點水，潤喉之餘，

And it gives you a moment to pause and regain your composure if needed.

也可以利用喝水的時間平復心情、整理思緒。

Stand naturally, not too stiff or slumped.

站姿要自然，不要太僵直也不要太頹靡。

Good posture will help you breath and speak easier.

好的站姿可以幫助你呼吸更順暢、演說更輕鬆。

And it will let your audience know that you're calm and in control.

也會讓觀眾知道你很冷靜並掌控著局面。

Step 3: Pander to your audience.

步驟三：迎合你的觀眾。

The best public speakers know how to work the room.

優秀的演說家知道要如何活絡氣氛。

Don't be completely serious and unless the occasion calls for it.

不要像在研究案件一樣嚴肅。

Don't read entirely off the cards. Keep a natural cadence and pace.

也不要照本宣科的念，保持自然的韻律及步調。

Throw a joke or aside in. It'll draw in a laugh.

講個笑話或稍稍跳脫主題一下，這可以引觀眾發笑。

If there's a silence, then turn that into a joke. Stay natural, self-effacing, and the audience will be on your side!

如果觀眾不笑，就自我解嘲，保持自然、謙卑不亢，觀眾會站在你這邊的！

Let's recap!

讓我們重點複習一下！

You rather face a poisonous reptiles than public speak, huh?

你寧願面對有毒的爬蟲類也不願公開演說，是嗎？

Well, follow the Wellcast Triple-P checklist.

不用擔心，跟著 Wellcast 的 3P 法則做就對了！

Prepare extensively for your speech. Know your content backwards and forwards,

做好萬全準備！徹底了解你演說的內容，

and figure out the absolute best way to present it and win over your audience.

想出最好的表達方式擄獲觀眾的心。

Watch your posture and physicality. This includes everything, from standing naturally to breathing from your diaphragm.

注意自己的姿勢及體態，從自然的站姿到隨著你橫膈膜起伏所吸吐的空氣，都涵蓋在內。

And pander to your audience. Keep them in the palm of your hand, and with easy demeanour, natural cadence, and of course, jokes.

最後，迎合你的觀眾！待他們如你的掌中明珠，保持從容的表情及音調，當然，也別忘了笑話！

Tweet us at WatchWellCast. Email us at WATCHWellCast@gmail.com.

你可以到 Twitter 留言給我們，也可以寄信給我們，我們的電郵信箱是 [email protected]。

Or leave a comment down below. We'll see you next time.

我們也歡迎你在影片下方留言。下次見！