Name: 害怕公開演講？這就是解決方案 (Afraid of Public Speaking? THIS is the Solution)
Uploaded: 2025-10-26T18:06:29.000Z
Duration: 8 min 59 s

If public speaking scares you, you are far from alone.

如果你害怕公眾演講，你絕對不是一個人。

Public speaking is the single most common fear.

公眾演講是大家最常見的恐懼。

程度副詞

People don't even fear death as much as standing up in front of a group of peers or strangers to give a speech or presentation.

人們甚至不像在眾人面前演講或做簡報那樣害怕死亡。

I absolutely hated it until I learned these six lessons.

我非常討厭它，直到我學會了這六個課題。

Jubbal medschoolinsiders.com As a student, and

Jubbal medschoolinsiders.com 身為一個學生，

particularly as someone who wants to get into medical school and become a doctor, public speaking is something you cannot escape.

特別是想進入醫學院並成為一名醫師的人，公眾演講是你無法逃避的。

You'll face group work, class presentations, interviews, and presenting research findings.

你會面臨小組合作、課堂簡報、面試，以及發表研究成果。

You'll also need to regularly interact with colleagues once you have a job or with patients and their families.

一旦你有了工作，你也需要經常與同事，或是病患及他們的家人互動。

If you choose to become a doctor while you can't escape it, there are ways to make public speaking more tolerable and, dare I say, even enjoyable.

如果你選擇成為一名醫師，既然無法避免，那就想辦法讓公眾演講變得更容易忍受，甚至可以說，變得有趣。

Here are six strategies for improving your public speaking.

這裡有六個提升公眾演講能力的策略。

The first tip is simple, but one that cannot be skipped.

第一個建議很簡單，但絕對不能跳過。

As with most things in life, if you truly want to improve, you need to put in the reps.

就像生活中大多數事情一樣，如果你真的想進步，你就需要多練習。

Without consistent practice, you will remain afraid and continue to believe yourself incapable of speaking in front of a crowd.

沒有持續練習，你就會一直感到害怕，並繼續認為自己無法勝任在眾人面前演講。

There isn't a magic trick you weren't born lacking something that all other people have.

沒有什麼神奇的技巧，你並非天生就缺少別人都有的東西。

Good public speakers got that way through exposure and practice.

優秀的公眾演講者都是透過接觸和練習才變得如此。

Sure, some may have a bit more natural confidence, but

當然，有些人天生就比較有自信，但是

engaging, inspiring speakers got that way by working hard and refining their skills over time.

引人入勝、鼓舞人心的演講者，都是透過努力工作並隨著時間推移精進技巧才達成的。

Practicing public speaking doesn't mean you have to stand in front of a large crowd and give a speech every weekend.

練習公眾演講不代表你每個週末都得站在一大群人面前演講。

There are plenty of ways to practice in the comfort of your home or by joining groups that have a public speaking element.

你有很多方法可以在家裡舒適地練習，或是加入有公眾演講性質的團體。

Start small by volunteering to answer questions during class.

從在課堂上主動舉手回答問題開始，從小地方做起。

Try being the presenter of your group's classwork or offer to give a toast at a family gathering.

試著當你小組課堂作業的報告者，或是主動在家庭聚會上致詞。

Take it one step further by joining an improv group.

再進一步，可以加入即興劇團。

While it may be intimidating at first, improv groups don't take themselves seriously and are usually very welcoming.

雖然一開始可能會讓人卻步，但即興劇團不會太嚴肅，而且通常都很歡迎新手。

Plus, improv will teach you how to think on your toes and be witty on the fly, an invaluable skill for public speakers to possess.

此外，即興劇能教你如何臨機應變、隨機應變，這是公眾演講者非常寶貴的技能。

Practicing at home isn't as effective, but it's certainly better than nothing.

在家練習的效果沒那麼好，但絕對比什麼都不做來得強。

If you're practicing alone at home, film yourself so you can pinpoint what you can improve upon.

如果你在家裡自己練習，可以錄下自己，這樣你就能找出可以改進的地方。

Even though this may be a painful experience, it's the best way to capture a realistic view of what other people see.

雖然這可能是一段令人痛苦的經歷，但這是捕捉他人看法的最佳方式。

Watching yourself speak has two chief benefits.

First, it allows you to see what you're doing well.

第一，它能讓你看到自己做得好的地方。

我們常常是自己最嚴厲的批評者，而且

we may think a presentation or speech went terribly when it actually wasn't bad at all.

我們可能會覺得一場簡報或演講糟透了，但實際上並沒有那麼糟。

You'll also be able to pinpoint your public speaking weaknesses.

你也能找出自己在公眾演講上的弱點。

Do you frequently put or like in between your thoughts or sentences?

你是不是經常在思考或說話之間加入「嗯」或「啊」？

Once you've isolated a few weaknesses, pick out a couple specific things to work on during your practice time.

找出幾個弱點後，挑出幾個具體的項目，在練習時間好好琢磨。

Third, even if you don't feel confident if you look it, people won't realize you're actually terrified on the inside.

第三，即使你內心感到害怕，外表看起來不自信，別人也不會發現你其實很緊張。

Poor body language such as slouching, keeping your hands in your pockets, fiddling with items in your hands, or looking at the ground instead of in people's eyes will make you look nervous, timid or apathetic.

不良的肢體語言，像是駝背、手插口袋、玩弄手上的東西，或是低頭看地板而不是看著別人的眼睛，都會讓你顯得緊張、膽怯或漠不關心。

And not only that, slouching, slumping your shoulders, and

constantly breaking eye contact can make you feel shy, too.

還有不斷地眼神迴避，也會讓你覺得害羞。

你的肢體語言傳達了很多訊息。

What you say often takes a backseat to how you say it.

你說的話，往往不如你說話的方式來得重要。

Effective body language requires time to refine, so get started right away.

有效的肢體語言需要時間來精進，所以要立刻開始。

Regardless of your current confidence level, be proactive about improving your body language by standing in front of a mirror as well as recording yourself and watching it back.

無論你目前的自信程度如何，都要主動改善你的肢體語言，可以對著鏡子練習，也可以錄下自己再看回放。

Remember to consistently and intentionally reset your posture.

記得要持續且有意識地調整你的姿勢。

To do so, stand up straight and raise your hands up to the ceiling, then roll your shoulders back and allow your arms to slowly fall to either side.

做到這一點，挺直腰桿，雙手向上舉向天花板，然後向後轉動肩膀，讓手臂慢慢垂在兩側。

Your chest will likely feel unnaturally puffed out, but this is actually proper posture, and

你的胸部可能會感覺不自然地挺出，但這其實是正確的姿勢，而且

it will make you both feel and look more confident.

它會讓你感覺和看起來都更有自信。

Meet your own eyes in the mirror and practice smiling and nodding.

在鏡子裡看著自己的眼睛，練習微笑和點頭。

These nonverbal cues let the person you're speaking with, as well as your audience, know that you're listening and engaged.

這些非語言線索會讓和你說話的人，以及你的聽眾知道你正在傾聽並投入。

Ask roommates, friends, and family about any bad body language habits they've noticed in you.

問問室友、朋友和家人，他們有沒有注意到你任何不好的肢體語言習慣。

你接下來可以做些什麼來提升呢？

Consistently expose yourself to discomfort.

持續地讓自己暴露在不舒服的環境中。

Making an effort to step outside of your comfort zone will condition you to be comfortable being uncomfortable.

努力走出你的舒適圈，會讓你習慣於在不舒服的狀態下感到自在。

Most of us avoid all forms of discomfort and stick with the familiar because it's, well, familiar.

我們大多數人都會避開所有形式的不舒服，並堅持做熟悉的事，因為，嗯，它就是熟悉的。

the more we stick to what we know, the less confident and the less capable we feel.

但我們越是堅持熟悉的事，就越感到沒自信、越覺得自己無法勝任。

If you keep telling yourself you can't do something, you'll believe it.

如果你一直告訴自己做不到某件事，你就會相信它。

Shake things up by facing your fears and doing something you wouldn't ordinarily do, you are capable of much more than you think.

試著挑戰你的恐懼，做一些你平常不會做的事，你會發現自己比想像中更有能力。

Take a dance class, go scuba diving, play a sport you've never tried, travel to a new country, or eat an insect.

去上個舞蹈課、去潛水、玩個你從沒試過的運動、去個新國家旅行，或是吃個蟲子。

Whatever you find intimidating, the more you face the unfamiliar, the more capable you'll realize you are.

無論是什麼讓你感到害怕，你越是面對不熟悉的事物，就會越發現自己的能力。

And slowly but surely, you'll build your confidence.

然後，你會慢慢地建立起自信。

Remember, that confidence isn't born, it's made.

記住，自信不是天生的，而是後天培養的。

The more you build a diverse set of skills and prove to yourself that you can do whatever you put your mind to, the more confident you will feel.

你越是培養多元的技能，越是證明自己能做到你想做的事，你就會越有自信。

Before long, public speaking won't seem like that big of a deal because you'll know all that you're capable of.

很快地，公眾演講就不再是件難事，因為你會知道自己有多大的能耐。

This kind of skill, building resilience and tolerance for discomfort will carry forward into all aspects of your life.

這種技能，培養韌性和對不適的耐受力，將會延伸到你生活的各個面向。

Next, get your nerves under control by utilizing slow and intentional breathing.

接著，透過緩慢而刻意的呼吸來控制你的緊張感。

This will activate your parasympathetic nervous system and calm down your sympathetic nervous system.

這會啟動你的副交感神經系統，讓你的交感神經系統平靜下來。

When we get nervous, our fight or flight response originating from our sympathetic nervous system is triggered.

當我們感到緊張時，源自於交感神經系統的戰鬥或逃跑反應就會被觸發。

Our body tries to get our muscles as much oxygen as possible in preparation to either fight or flee.

我們的身體會盡量為肌肉提供最多的氧氣，以便準備好戰鬥或逃跑。

The trouble is, public speaking requires neither of those things.

問題是，公眾演講這兩者都不需要。

While we can take in all the oxygen we want, our bodies cannot produce carbon dioxide at the same rate, so our oxygen and CO2 levels become imbalanced, further exacerbating our anxiety.

雖然我們可以攝取我們想要的任何氧氣，但我們的身體無法以相同的速率產生二氧化碳，所以我們的氧氣和二氧化碳水準會失衡，進一步加劇我們的焦慮。

We can bring our levels back to normal with slow, intentional breathing.

我們可以透過緩慢、刻意的呼吸將我們的水準帶回正常。

There are many, many breathing exercises out there.

A simple one we recommend is 4x4 breathing, also known as box breathing, which is popular among Navy Seals.

我們推薦的一個簡單方法是 4x4 呼吸法，也稱為方塊呼吸法，這在海豹突擊隊中很受歡迎。

Start by inhaling slowly for four seconds.

Hold that breath for four seconds, then exhale for four seconds.

Hold that and do not inhale for four seconds.

Then inhale for four seconds and repeat the process four times.

然後吸氣四秒，重複這個過程四次。

Box breathing will calm you down and enable you to focus before your presentation or speech.

方塊呼吸法能讓你平靜下來，在你的簡報或演講前集中注意力。

And while you're speaking, don't forget to breathe.

Lastly, before speaking, don't forget to warm up.

最後，在演講前，別忘了暖嗓。

Just like you would before exercising or playing sports, warm up your voice before stepping on the stage or in front of your class.

就像運動或玩球前一樣，在站上舞臺或課堂前先暖嗓。

If you don't warm up your voice, you're much more likely to mumble or get tongue tied.

如果你不暖嗓，你很有可能會含糊不清或說話結巴。

If you don't warm up your face, it will appear dull and indifferent as opposed to confident and engaged.

如果你不暖臉，你的臉會顯得呆滯、漠然，而不是自信、投入。

To get your mouth moving, perform tongue twisters before your presentation, such as Red Leather, Yellow Leather, and

為了讓嘴巴動起來，在簡報前做些繞口令練習，像是「紅皮綠蘋果」和

Don't stop until you can clearly enunciate each syllable.

直到你能清楚發出每個音節之前，都別停下來。

You aren't doing yourself any favors by rushing through the tongue twisters.

你匆匆唸完繞口令，對自己沒有任何好處。

Your insights will be lost on your audience if they can't understand what you're saying.

如果觀眾聽不懂你在說什麼，你的見解就會被埋沒。

It's also essential to warm up your face.

Our skin tightens when it's dry, which stiffens our face and makes us appear apathetic and disengaged, both of which are deeply unappealing in a public speaker.

我們的皮膚乾燥時會收緊，這會讓臉部僵硬，看起來冷漠且不投入，這兩者在公眾演講者身上都非常不討喜。

To get the blood flowing, open your mouth and eyes as wide as possible, as if you've just seen a ghost.

為了讓血液循環，盡可能張大你的嘴巴和眼睛，就像你剛看到鬼一樣。

Then pinch your mouth and eyes as if you've just bitten into the sourest lemon imaginable.

然後像剛咬到最酸的檸檬一樣，捏住你的嘴巴和眼睛。