Name: 內曏者如何成為更好的公開演講者 | Ty Hoesgen | TEDxUTD (How introverts become better public speakers | Ty Hoesgen | TEDxUTD)
Uploaded: 2026-03-25T21:41:09.000Z
Duration: 12 min 52 s

形容詞比較級

When I was younger, I taught piano to underprivileged kids.

我小時候，教導弱勢兒童彈鋼琴。

過去簡單式

This was a volunteer program, so lessons were done in a tiny, dusty room behind a school gym.

這是一個志工計畫，所以課程都在學校體育館後面一間很小的塵土飛揚的房間裡進行。

祈使句型

Imagine a room juuust big enough to fit a piano and a small bench.

想像一下，房間大小剛好能放下一臺鋼琴和一張小長凳。

One of my students, Andrew, he was a great piano player.

我的學生之一 Andrew，是個很棒的鋼琴手。

He kind of looked like the kid from Home Alone: blonde hair, blue eyes, ears that stuck out a little bit.

他有點像電影《小鬼當家》裡的小孩：金髮、藍眼睛，耳朵有點突出。

Andrew always played well during our lessons, but

Andrew 在我們的課程中總是彈得很好，

when he had to play in front of pee-pee-pee-pee-pee, he'd get extremely nervous.

但當他必須在大家面前表演時，他就會變得非常緊張。

by the time I'd finally get him up there to play, he'd make mistakes that he never made while practicing.

等我終於讓他上臺表演時，他就會犯下平時練習時從未犯過的錯誤。

All because there were pee-pee-pee-pee-pee-pee watching.

One day after this happened, he looked at me and said, "I suck at piano.

發生這件事後有一天，他看著我說：「我的鋼琴彈得很爛。

I want to quit," and my dad said I could.

我想退出」，然後我爸爸說我可以。

My first thought was, "I'm giving away lessons for freeee, and

我第一個想法是：「我要免費送課程了，

I still can't keep these students." But I had to ask him, "Andrew, do you actually want to quit, or do you just hate messing up in front of pee-pee-pee-pee-pee?" He said, "I like playing, but

結果還是留不住這些學生。」但我還是得問他：「Andrew，你真的想退出，還是你只是不喜歡在大家面前出糗？」他說：「我喜歡彈琴，

I don't like performing." That really resonated with me.

但我不喜歡表演。」這句話真的讓我很能體會。

As an introvert, I had a lot of the same fears about performing in front of others.

身為一個內曏者，我對在別人面前表演也有很多一樣的恐懼。

The thought of being seen made me want to curl up in a ball and disappear.

被看見的想法讓我只想縮成一團消失。

But as I learned to overcome those fears and build my confidence, I started to dream about helping others do the same.

但隨著我學會克服這些恐懼並建立自信，我開始夢想著幫助別人也做到一樣的事。

And today, as a communication coach, I often tell this story to my clients because many of them have similar struggles with speaking.

而今天，身為一位溝通教練，我常把這個故事講給我的客戶聽，因為他們中有許多人在演講時也有類似的掙扎。

They're fine practicing on their own, but

when it's time to speak in front of a group and everyone's staring at them, they get anxious.

但當輪到他們在大家面前說話，所有人都在看著他們時，他們就會變得緊張。

In fact, 75% of all people experience some level of anxiety when it comes to public speaking.

事實上，有百分之七十五的人在公開演講時都會感到某種程度的焦慮。

At the root of this anxiety is the pressure we put on ourselves.

這種焦慮的根源在於我們給自己的壓力。

但為什麼我們會感到這麼大的壓力呢？

We feel pressure because we're viewing public speaking as a performance.

我們之所以感到壓力，是因為我們把公開演講視為一場表演。

We worry about what pee-pee-pee-pee-pee-pee are going to think of us.

When you're speaking to a group, there's a part of you that wants to look good and sound good.

當你在對一群人說話時，你內心的一部分會想要表現得好、說話得好。

You don't want to mess up and say something dumb, right?

你不想搞砸，說出蠢話，對吧？

But this pressure to be a certain way is what causes the anxiety.

但這種想要表現成某種樣子的壓力，正是造成焦慮的原因。

And this is what holds you back from speaking at your best.

這也是阻礙你發揮最佳表現的關鍵。

When I was first trying to figure out how to help Andrew, I asked some of my other students how they played so well in front of pee-pee-pee-pee.

當我一開始想辦法要怎麼幫助 Andrew 時，我問了其他一些學生，他們是怎麼在大家面前彈得這麼好的。

One girl said, "Well, all I know is that pee-pee-pee-pee-pee-pee-pee-pee-peee are lucky to watch me play." I thought, "Okay, great level of confidence here, but

其中一個女生說：「嗯，我只知道大家很幸運能看我彈琴。」我心想：「好吧，這自信心很高，

I don't know how to teach that to someone else." Another kid said, "I'm just practicing until I get to play with Michael Jackson." That was interesting.

但我不知道怎麼把這點教給別人。」另一個小孩說：「我只是在練習，直到我能跟 Michael Jackson 一起表演。」這很有趣。

This kid didn't seem worried at all because he didn't see what he was doing as a performance.

這個小孩看起來一點都不擔心，因為他並不覺得自己在表演。

He thought he was just practicing until he could one day play with the King of Pop.

他覺得自己只是在練習，直到有一天能跟流行音樂之王一起表演。

But I didn't have the heart to tell him that Michael Jackson had already passed away.

但我沒有勇氣告訴他 Michael Jackson 已經過世了。

But I did like this idea of practice, so I decided to see if I could help Andrew see everything as practice too.

不過我喜歡練習這個想法，所以我決定看看能不能幫助 Andrew 也把所有事情都看成是練習。

I taught him how to stay more calm and have more of a practice mindset.

我教他如何保持冷靜，並培養練習的心態。

I kept repeating to him, "It's just practice.

我一直重複告訴他：「這只是練習。

It's just practice." And eventually, after annoying him enough, he started repeating it to himself, "It's just practice.

這只是練習。」最後，在他被我煩到不行之後，他也開始對自己說：「這只是練習。

It's just practice." Over the next few months, I noticed he was able to reframe his perspective and play much better in front of others.

這只是練習。」接下來幾個月，我發現他能重新調整自己的觀點，在別人面前彈奏得更好。

Now, if you're an introvert like me, you might have also tried to avoid pee-pee-pee-pee-pee-pee-pee-pee-pee.

現在，如果你跟我一樣是個內曏者，你可能也試過迴避「嗯嗯嗯嗯嗯嗯嗯嗯嗯」。

I tried that strategy out when I was a kid, and

it kinda worked for a bit, only because I have an older sister who's an extrovert, and

而且它一開始有點用，只是因為我有一個外向的姊姊，

she would speak enough for the both of us.

她會把我們兩個人的份都講完。

Whenever I was asked a question, she loved to jump in and say, "Ooh, let me tell you what Ty thinks." But having your sister speak for you is not the best long-term strategy for success.

每當有人問問題時，她就很喜歡跳出來說：「喔，我來告訴你 Ty 的想法。」但讓姊姊替你說話，並不是長久成功的最佳策略。

And if you struggle with public speaking as an adult, it really holds you back, both in work and in life.

而且如果你長大後在公開演講上有困難，這真的會阻礙你，無論是在工作上還是在生活上。

It's estimated that 70% of all positions require some form of public speaking.

據估計，所有職位中有 70% 都需要某種形式的公開演講。

And about the same number of us, 73%, believe that being able to speak better in public would help our careers.

而且大約有相同比例的我們，73%，認為能夠在公開場合更好地說話，會對我們的職涯有幫助。

So it's not that we don't want to improve, it's that we're going about it the wrong way.

所以並不是我們不想進步，而是我們的方法錯了。

We're viewing public speaking as a performance when we should be viewing it as practice.

我們把公開演講當成一場表演，但其實我們應該把它看成是練習。

It's practice for you to become a better speaker.

這是讓你成為更優秀講者的練習。

When you think this way, the pressure instantly drops.

當你這樣想的時候，壓力就瞬間減輕了。

Because if you're just going to practice, the results don't matter as much.

因為如果你只是要去練習，結果就沒那麼重要了。

What matters most is that you're showing up and you're trying to improve.

最重要的是你出現了，而且你正在努力進步。

The beauty of thinking this way is that when you don't worry about performing, you get to perform without worry, which means you actually perform better.

這樣想的美妙之處在於，當你不再擔心表演時，你就能無憂無慮地表演，這意味著你的表現實際上會更好。

And this applies to more than just speaking.

It's true if you're playing a sport, learning a new skill, or even dancing on stage with Michael Jackson.

無論是運動、學習新技能，甚至是在舞臺上和麥可傑克森共舞，這都是真的。

So how do you stop viewing public speaking as a performance and start viewing it as practice?

那麼，你該如何停止將公開演講視為一場表演，而是將其視為練習呢？

Well, after about a decade of trial and error, I discovered the key.

嗯，經過大約十年的摸索，我發現了關鍵。

It's what I call an identity-shifting statement.

這是我稱之為「身分轉變聲明」的東西。

This is a very specific phrase that you repeat daily until your brain shifts from your old perspective, speaking as a performance, to your new perspective, speaking as just practice.

這是一個非常具體的句子，你每天重複它，直到你的大腦從舊的觀點，將演講視為表演，轉變到新的觀點，將演講視為練習。

My favorite identity-shifting statement is, "When I speak, it's just practice.

我最喜歡的身分轉變聲明是：「當我演講時，這只是練習。」

When I speak, it's just practice." Over time, this shifts your identity around how you view public speaking.

「當我演講時，這只是練習。」隨著時間推移，這會改變你對公開演講的看法，進而轉變你的身分認同。

Now, this works really well for most people, but some people's brains love to disagree.

現在，這對大多數人來說效果很好，但有些人就是喜歡唱反調。

So if they tell themselves, "When I speak, it's just practice," their brain might say, "That's not true.

所以如果他們告訴自己：「當我演講時，這只是練習」，他們的大腦可能會說：「這不是真的。

I don't believe you." If that happens, change it to an identity-shifting question instead.

我才不信你。如果這樣，就改成一個能轉換身分的問句。

Why is it just practice every time I speak?

為什麼我每次演講都只是練習？

When you ask your brain a question, it doesn't disagree with you.

當你問你的大腦一個問題時，它不會跟你唱反調。

And the more you ask it, the more your beliefs will shift.

你問得越多，你的信念就越會轉變。

Now, as this shift is taking place, there's a chance your body can still react like it's a performance.

現在，當這個轉變正在發生時，你的身體還是有可能會像在表演一樣產生反應。

Sweaty hands, shaky voice, shallow breathing.

手心冒汗、聲音顫抖、呼吸急促。

So how do you make sure your body stays calm and in a practice state?

那要怎麼確保你的身體保持平靜，處於練習的狀態呢？

This works really well because there's a direct connection between your body language and how you feel.

這真的很有用，因為你的肢體語言和你感覺如何之間有直接的連結。

Let's get those shoulders down and back and make sure your head is up, not down.

讓你的肩膀放鬆下沉，然後往後打開，確保你的頭抬高，而不是低下。

This makes you feel more confident and in control.

這樣會讓你感覺更有自信，也更有掌控感。

Use what's called the physiological sigh.

使用一種叫做「生理性嘆息」的方法。

Research shows this is one of the fastest ways to calm your nervous system.

研究顯示，這是讓你的神經系統平靜下來最快的方法之一。

It's a deep inhale through the nose, followed by another short inhale through the nose, then a long exhale through the mouth.

這是一個深吸鼻子，接著再短暫吸一次鼻子，然後長長地從嘴巴吐氣。

Do two of those and your body will start to relax.

做兩次，你的身體就會開始放鬆。

And if it feels good to you, you can even make the sound of a sigh on your exhale.

而且如果感覺不錯，吐氣的時候你甚至可以發出嘆息的聲音。

I'd probably skip that part if there were people around.

如果旁邊有人，我大概會跳過這一步。

smiling releases some of those feel-good chemicals like dopamine and serotonin that help you reduce stress and feel more calm.

但微笑會釋放讓你感覺良好的化學物質，像是多巴胺和血清素，幫助你減輕壓力，感覺更平靜。

Smiling also sends positive signals to both you and your audience.

微笑也會傳送正面的訊號給你和你的觀眾。

So we have three B's: body language, breath, and a big grin.

所以我們有三個 B：肢體語言 (body language)、呼吸 (breath) 和大大的微笑 (big grin)。

Years after I stopped teaching piano, I was in the stall of an office bathroom leaning over the toilet.

在我停止教鋼琴的幾年後，我曾在一間辦公室的廁所隔間裡，彎著腰靠在馬桶上。

I was about to give the biggest presentation of my life, and

我正要進行我人生中最重要的演講，