Hurray! I’m here. That was easy. Now I just need to …

耶呼！達陣。真簡單，現在我只要...

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

喔老天。有多少觀眾？

A hundred,

一百人，

a thousand? Don’t count.

一千人？別數！

OK I can do this. I'mma focus on my notes. What did I have written down again?

我可以的。專心想筆記。等等...我寫了些什麼？

Ehh........ hello........ My … *vomit*

呃...哈囉...我...（嘔吐）

OK, if this sounds like your worst nightmare, you’re not alone.

若這聽起來像你最糟的夢魘，你並不孤單。

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

實際上，在約70%極度害怕公開演講的大眾中，你僅是其中一員。

And that’s OK because on today’s Wellcast, we’ve got our triple P method

沒關係因為今天Wellcast，我們有「3P方法」

that will get you through and get you calm during that next oral report

讓你在下一場口頭報告中克服一切並好整以暇。

and keep your breakfast where it belongs.

更把早餐留在對的地方。

You’re ready?

準備好了嗎？

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

許多民調把公開演講列為美國人當中出現最普遍的恐懼症。

It’s called Glossophobia, meaning literally “fear of the tongue”.

稱作「公開演講恐懼症」，字面上譯成舌頭(言語)恐慌。

A study by Texas Christian University tested 48 women and 48 men

一項德州基督教大學的研究測試了男生女生各48位

enrolled in a public speaking class

參與了公開演講課程。

and found that those who exhibited high-trait anxiety

發現那些呈現高特質性焦慮的人

had the most physical symptoms of distress when speaking publicly.

當眾講話時身體會伴隨最多痛苦的症狀。

So what if you’re the kind of person

那如果你是那種

to whom any bit of social acrobatics is tantamount to entering a lion’s den?

把一丁點的交際花招跟獅子巢穴畫上等號的人，那該如何是好？

Hey, calm down!

嘿，冷靜點！

OK I’m just kidding but seriously calm down alright? We’ve got our triple P method

開個玩笑而已但說正經的冷靜好嗎？我們握有「3P方法」

that will get you through that next public speaking gig.

讓你在下個公開演講舞台上精湛地演出。

Pause and print this Wellcast worksheet.

按暫停，把Wellcast工作表印下來。

Step one: prepare prepare prepare.

第一步：準備、準備、準備

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

因為很重要所以說三遍。

There are two things that go into being prepared.

有兩件事得先準備。

Number 1, knowing your subject backwards and forwards.

第一，正背爛熟倒背如流。

Two, knowing exactly how you are going to present it, step by step.

第二，確切知道你要如何一步步呈現。

In you Wellcast worksheet,

在你的Wellcast工作表，

write down the major points that you want to get across to the audience.

寫下你想要傳遞給觀眾的重點。

Get the ideas, and your heading onto the paper.

放上看法和你的標題。

In the next column to the right,

在右邊那欄，

start ordering these points in a logical manner,

照邏輯排列這些論點，

arguing your point to the audience

向你的觀眾據理力爭，

and winning them over as like a boxing match.

征服觀眾如同在拳擊賽勝出。

First, start with some fancy footwork

一開始先來一些華麗的步法，

A fact or an anecdote that will hook the audience in

一件可以釣出觀眾胃口的事實或趣聞，

and get them to pay attention to you.

讓他們把注意力集中在你身上。

Then throw a couple of swings

然後甩出幾記擺拳，

supporting evidence for your arguments. Stats, personal stories,

支持你論點的證據。數據、個人經驗談、

something that will start to convince the audience that you’re taking control.

一些能說服觀眾你正在掌控大局的事物。

And finally, the knock-out:

最後，擊倒(K.O.)：

a landing blow or statement that’s memorable, convincing

致命一擊或難忘有力的陳述，

and sums up your speech’s position.

以總結這場演說的觀點。

Alright, step 2: posture and physicality are key.

很好，第二步：姿勢和體況是關鍵。

Part of keeping your anxiety at bay while giving your speech

抑制演講時焦慮的一部分

is knowing what to do with your body.

就是知道該拿身體怎麼辦。

Before your speech, avoid large meals or dairy products

演說前，避免吃太多或乳製品。

which will make you feel like you need to clear your throat incessantly.

那會讓你感到需要一直不停地清喉嚨。

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

可以的話帶一瓶水上台。

Don’t be afraid to take sips throughout your speech.

演講全程別怕去喝幾口水。

It will keep your voice natural

那能讓聲音保持自然，

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

必要時也給你一些時間停頓以重拾冷靜。

Stand naturally, not too stiff or slumped.

站自然點，別太僵硬或太駝背。

Good posture will help you breathe and speak easier

好的姿勢能讓呼吸和講話更容易。

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

也讓觀眾知道你正泰然處之。

Step 3: pander to your audience.

第三步：迎合觀眾。

The best public speakers know how to work around.

最出色的講者知道如何轉移話題。

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

除非必要時刻，不然別嚴肅過頭。

Don’t read entirely off a card. Keep it natural, cadence and pace.

別照本宣科。保持自然，抑揚頓挫和節奏。

Throw a joke or a cite in, it will draw in a laugh.

拋出一則笑話或引言，這樣能逗人發笑。

If there’s a silence, then turn that into a joke.

如果出現一陣沉默，把它開成玩笑。

Stay natural, self-effacing and the audience will be on your side.

維持大方得體、謙遜，觀眾自然站在你這邊。

Let’s recap.

我們來複習！

You’d rather face a poisonous reptile than public speaker?

還是你寧願對付一隻劇毒的爬蟲動物也不演講？

Well, follow the Wellcast triple P checklist.

別怕，照著Wellcast 3P 檢核表做就好。

Prepare extensively for your speech, know your content backwards and forwards

大量地準備你的演說，正背爛熟倒背如流，

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

然後擬出呈現的最佳手法，來搏取觀眾認同。

Watch your posture and physicality.

留心你的姿勢和動作。

This includes everything from standing naturally to breathing from your diaphragm.

這包含從自然站立到利用丹田呼吸的一切。

And pander to your audience.

迎合你的觀眾。

Keep them in the palm of your hand,

讓觀眾離不開你的手掌心。

and with an easy demeanor, natural cadence and of course, jokes.

舉止落落大方、抑揚頓挫不做作，當然，來點笑話吧。

Twitt us at watchWellcast.

在watchWellcast推特我們。

Email us at watchWellcast@gmail.com

電郵到[email protected]，

or leave a comment down below.

或在下面留言。

We’ll see you next time.

我們下次見。