He's also co-founder of Bold Echo Communication Solutions.

他也是大膽回應溝通法的創始人。

Speaking in front of people is nerve wracking- we get anxious.

在人群前說話總讓人心驚膽顫，我們都會緊張。

So what I'd like to do is share with you ten anxiety management techniques.

因此我要跟你們分享十個舒緩緊張的技巧。

The very first technique is to greet your anxiety. When you begin to feel those jitters - you start feeling like "Oh no, everybody's going to tell that I'm nervous!"

第一個就是面對你的恐懼，當你開始感到緊張時-你心裡會想「喔，不，每個人都會知道我很緊張!」

and we begin to actually make ourselves more and more nervous.

導致我們讓自己更慌亂。

Say to yourself "It makes sense that I'm nervous" and by acknowledging your anxiety, you short circuit that building of anxiety.

跟自己說「緊張是正常的」，藉由坦承自己的緊張，我們可以停止焦慮的累積

Another very useful technique is to work on breathing. Nervous speakers breathe very shallow;

另一個有用的方法就是控制呼吸。緊張的講者容易呼吸緊促

by simply taking some deep belly breaths prior to speaking,

在演說前深幾次呼吸，

you slow down your blood pressure and your heart rate. It can help you tremendously.

降低你的血壓和心律，對你非常有幫助。

Another thing to try is to warm up your voice. Singers practice their vocal range before they go out on stage.

還有一個方法可以嘗試，試著練習發聲。歌手常在上台前練習音域。

Speakers need to do the same thing. Say a tongue twister- do something to warm up your voice.

講者也一樣。說個繞口令來練習發聲吧。

Too often nervous speakers feel like everybody's attention is focused on analyzing and evaluating them.

很多緊張的講者會覺得大家都在對他們品頭論足。

If your attention is on your audience and giving them what they need,

如果你是專注在觀眾上，給予他們所需

that gives you less bandwidth to worry about yourself.

這使你沒有餘力擔心自己。

Another useful technique is to write down your fears. By writing them down, we get them out of our head.

另一個方法是寫下自己的恐懼。藉由列出來，把它們拋置腦後。

It gives us more of a sense of agency and control over them.

這賦予我們力量及控制。

Many of us when we speak, worry about how bad things can go. And instead, we should expect success.

我們在演講時常擔心說事情會有多糟。然而，我們應該相信自己會成功。

What could it be like if it goes well? Success can simply be getting through all of your material.

如果一切順利的話會怎麼樣呢？成功可以僅僅只是完成一場演講

If you expect success, that gives you more of a sense of control and a goal that you will be pleased to try to achieve.

如果你期望成功，這可以讓你更能掌握過程，以及給予你一個你樂於達成的目標。

Reframing the speaking situation is one of the most powerful tools.

重整演說情境是最有力的工具。

Instead of seeing speaking as a performance, view it as a conversation. First, practice conversationally.

不要把演講當成表演，把它視為聊天。首先，練習表達，

Sit around and converse your presentation with somebody.

坐下來，跟別人練習演說。

Second, use conversational language: Nervous speakers say things like "One must consider the ramifications."

第二點，用一些聊天的語言。緊張的講者會說「每個人都得將後果納為考量。」

We don't talk that way. They should say things like "You should consider..."

但我們不那麼說。他們應該改成說「你應該考慮...」

Third, use questions - questions are dialogic. They're two-way, they're conversational.

第三點，多拋問題——問題促成溝通。他們是雙向的，有言語交流的。

Another thing that we have to rid ourselves of is procrastination. A great way to do that is to publicly commit to your goals.

另一件我們要避免的事情就是拖延。有一個好方法，公開練習，朝著目標前進。

By publicly committing to those goals, it will help you actually get your presentation prepared and ready.

藉由公開練習，朝著這些目標，這會在實質上幫助你準備演講，蓄勢待發。

Another thing that gets people very nervous is thinking about all the things that could go wrong.

還有一點常使人緊張，就是認為事情會出錯。

So if you're afraid that your slide deck isn't going to be able to project -

如果你害怕投影片會出問題

have a file that you can email to people. By having contingencies thought about

準備一個備分檔案，用 e-mail 傳給大家。

and planned for gets you out of that paralysis that comes from all of these concerns.

藉由思考這些偶發事故並做好安排，可以讓你擺脫許多疑慮。

The last bit of advice I give you is to break away from slides. Start with an outline.

最後我想給你一個小建議，不要依靠投影片。以大綱作為開頭。

By having a structure that you've thought about that's in outline form, it gives you something to come back to.

以大綱呈現你所想好的組織架構，可以使你不會脫離主題。

If all you have are slides, then you are floating in space - you don't have something to root them down.

如果你只用投影片，那你是在冒險——你沒有工具讓你回到主題。

Be sure to check out Matt's nofreakingspeaking.com for more advice on public speaking.

記得拜訪 Matt's nofreakingspeaking.com 尋求更多公開演講的建議。