每次上台发言都很紧张？你该看看这5个建议

来源：本站原创发布时间：2017-12-08 16:25:23

随着社交网络的不断发展，我们仿佛越来越不擅长面对公开演讲，然而无论是学习还是工作演讲都是不可避免的事情，今天一线口语就告诉你如何克服演讲焦虑。

害怕公开发言是普通人群中最常见的一种焦虑表现，具体又被分为演讲焦虑和发言焦虑。职场中人每天面对同事、客户要做大大小小无数的发言，有的公司可能还要做中英文汇报或者演讲，今天的商务英语口语小编就和大家谈谈如何克服演讲焦虑。

恐惧发言的三个原因：

1.Concern about what others think too much太在意别人的评价，担心得不到认可

2.Perfectionism有完美主义倾向，想要做到最好

3.Excessive expectation对自我形象预期过高，产生强烈的心理落差

克服演讲焦虑的五个建议：

1.演讲前准备充分，把重心放在内容上

The objective of our public speaking should be shifted from "obtaining recognition from the outside world" and "avoiding being considered bad people" to "making the content clear and improving the ability to speak." You have to master all the contents of the script, become an instinctive reaction, you need to practice to say to vomit state, practice it until you can not wait for the first stage to immediately get out so that you can ignore this script.

我们公开发言的目标，应该从“获得外界的认可““避免被认为是糟糕的人”，转向“把内容说清楚，提高演讲能力”。你必须把讲稿的所有内容烂熟于心，变成一种本能反应，你需要练习到再说就要吐了的状态， 练习到你恨不得第一个上台立刻做掉这样就可以不用再理会这个讲稿了。

In addition, it is recommended not to exercise crazy on the last day, the practice of the time away from the spread, for a few days out of a fixed time to practice.

另外，建议不要在最后一天疯狂练习，把练习的时间拉散开，持续几天抽出固定时间去练习。

2.允许自己出错，将期待从100分降低到60分

If the standard set at 100 points, then we can not make a mistake. Need to tense nerves at all times, pay attention to every word every point, the heart withstands a high sense of anxiety. But if we tell ourselves in the heart that "it will be okay to do not bad and a minor mistake," we will not be nervous any more because of problems.

要是把标准定在 100 分，那我们一个错误都不能犯。需要时刻绷紧神经，注意每一个词每一个点，内心承受着极高的焦虑感。但如果我们在心里告诉自己“做到合格的水平就行，小错误没关系”，我们就不会再因为担心出问题而总在紧张。

3.看到自己身上的闪光点

Usually when we are speaking, the brain will unconsciously pay attention to the negative performance of the speech, but any speech will have a positive point, you have to make yourself aware of these. For example, during the speech, if there are audiences who have not listened to playing the mobile phone, you can tell yourself: "This situation is very common and still have other people interested in it." In this way, we feel fewer and fewer tensions in our hearts.

通常我们在演讲的时候，大脑会不自觉的关注演讲中的负面表现，但是任何演讲中都会有积极的闪光点，你必须要让自己认识到这些。比如在演讲时看到有观众没听在玩手机，可以告诉自己：“这种情况很常见，有人感兴趣就好了。”这样想我们内心的紧张感会越来越少。

4.接受现实，一步步到达理想状态

Some people can not accept the fact that they are weak in their speech and stumbling on public statements. They will establish their own image in fantasy, I believe "I should be able to speak with confidence and generous." So in the real show, you can not accept the volume is small, speak too fast and more and more nervous in heart. 

有些人无法接收自己演讲能力弱，公开发言磕磕绊绊的现实。他们会把自我形象建立在幻想上，相信“我应该能自信大方地演讲”。因此在真正做展示时，不能接受音量小，说话语速过快的自己，内心越来越紧张。

However, if we are aware of our own shortcomings based on reality and adjust ourselves a little bit, the state will slowly move closer to its ideal state so that we will not feel anxious because we can not see the perfect ourselves.

但如果立足于实际，认清自己的不足，再一点点调整自己，状态就会慢慢向理想状态靠拢，这样我们也不会因为看不到完美的自己而感到焦虑。

5.使用多种方法，让自己减轻焦虑

In a very intense heart rate acceleration, you can take a deep breath, slow breath calm their tension. Secondly, you can also practice several times before going to the stage. Or regarding the audience as inanimate things, such as radish and vegetables, to reduce the psychological pressure, you can also see the audience when nodding to smile to them, through the sense of familiarity to reduce tension.

在非常紧张心跳加速的时候，可以通过深呼吸，缓呼气的方法慢慢平复自己紧张的状态。其次，还可以在上台前多过几遍稿子，增强心理上的控制感。再或者把台下的观众想象成没有生命的东西，比如萝卜和青菜，减少心理压力，还可以看到台下的好友时对他们点头微笑，通过熟悉感来减少紧张感。

公开发言并不是件容易的事，尤其是用商务英语http://www.e2say.com/articles/juniorbusinesslm/做公开演讲的时候，可能会影响到上下级对自己的看法。如果把重心放在发言内容上，提高自己的中文表达和职场英语口语表达能力，我们对演讲的恐惧也会越来越少。