在公共场所演讲的英语(对公众演讲的恐惧)

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Fear of Public Speaking 对公众演讲的恐惧

Kevin Ngo凯文·恩戈

Do you have a fear of public speaking? I would guess that if you are reading this, you probably do. For the longest time, I had the same fear. It’s actually not that uncommon. In fact, various studies have shown that the fear of speaking in public is ranked higher than the fear of death. In other words, some people would rather die than have to speak in public. This may sound a bit extreme to many of you but if you get nervous, shaky, and sweat like crazy just at the taught of speaking in front of a group of people, then you can probably see that it’s somewhat understandable, at least at the moment.

你害怕公开演讲吗？

I remember I used to be deathly afraid of public speaking. My legs would get weak as I made my way in front of the audience. My mouth would tremble as I would begin to utter the first few words. I would sway back and forth or do some awkward things with my hands. I would avoid eye contact at all cost unless I find someone with a smiling face, then I would just stare at that person for the whole speech.

我记得我曾经非常害怕公开演讲。当我在观众面前走来的时候，我的腿会变得虚弱。当我开始说出最初的几句话时，我的嘴会颤抖。我会来回摇摆，或者用我的手做一些尴尬的事情。我会不惜一切代价避免目光接触，除非我找到一个面带微笑的人，然后我会盯着那个人看整个演讲。

Have you experienced these things? It’s not exactly the best experience to have is it? Fortunately, there is a way to overcome fear of public speaking. Just to give you my experience, I went from what I described above to one day being able to confidently get up in front of an audience. I’m sure there are plenty of ways of overcoming this fear but what I will describe is what worked for me. Now for people with a severe phobia, professional help may be needed.

你经历过这些事吗？这并不是最好的体验，对吧？幸运的是，有办法克服对公众演讲的恐惧。为了给你我的经验，我从上面所描述的到有一天能够自信地在观众面前站起来。我相信有很多方法可以克服这种恐惧，但我要描述的是对我有效的方法。现在对于患有严重恐惧症的人来说，可能需要专业的帮助。

How to Overcome Fear of Public Speaking

如何克服公众演讲的恐惧

1. Understanding the cause of the fear.

1.了解恐惧的原因。

The first step in getting rid of your fear of speaking in public is to find out why it’s a fear in the first place. The main reason is the fear of being embarrassed. This includes being laughed at, messing up, or doing anything foolish and having the audience judge you. Do you get nervous when you are in a room by yourself? Probably not. It’s only when there are other people, people who might judge you or think badly of you, that causes you to get nervous usually.

摆脱在公共场合讲话的恐惧的第一步是找出为什么这是一种恐惧。主要原因是害怕尴尬。这包括被嘲笑，搞砸，或者做任何愚蠢的事情，让观众来评判你。当你一个人在房间里时，你会感到紧张吗？可能不是。只有当有其他人，那些可能会批评你或对你不好的人时，你通常才会感到紧张。

Knowing why you have this fear of being in front of an audience will help you figure out what to do to overcome the fear. Once the fear is revealed, it can be conquered. It could also be that you had a bad experience in the past that trigger feelings of fear. Either way, for most people, it comes down to the fear of what others might think of them.

知道为什么你对在观众面前有这种恐惧会帮助你找到克服恐惧的方法。一旦恐惧显露出来，它就能被征服。这也可能是因为你过去有过一次糟糕的经历，引发了恐惧的感觉。不管是哪种方式，对大多数人来说，这都是因为害怕别人对他们的看法。

2. Change your mindset.

2.改变你的心态。

In order to overcome this fear, you need to be able to change your mindset. When you can go from thinking about yourself and what the audience might think of you to thinking about the audience and how you can best deliver your message across, you will be able to conquer this fear.

为了克服这种恐惧，你需要能够改变你的心态。当你可以从思考自己和观众对你的看法转向思考观众，以及如何最好地传达你的信息时，你就能克服这种恐惧。

3. Practice.

3.实践。

Although you may still get nervous even if you have done dozens of speeches, the more you do it, the easier it will get. When you practice, it’s best to do it in front of a supporting group of people. This will not only make public speaking easier but it will also help you gain confidence. You can do things like join your local Toast Masters Club where you will get the chance to practice speaking in front of people who are all there to help you become a confident, well spoken speaker.

即使你做了几十次演讲，你还是会感到紧张，但你做的越多，就越容易得到。当你练习的时候，最好是在一群支持的人面前这样做。这不仅会使公开演讲更容易，而且还会帮助你获得信心。你可以做一些事情，比如加入当地的演讲会，在那里你将有机会在所有人面前练习演讲，帮助你成为一位自信、口才好的演讲者。

The way I was able to defeat my fear of speaking came in two phases. The first phase was the “I Don’t Care” phase. In high school, in order to get an A in my speech class (we were required to take it), I had to join the speech and debate team. Since grades were really important to me at the time, I reluctantly joined even though at the time, I was still afraid of speaking in public.

我克服说话恐惧的方法有两个阶段。第一阶段是“我不在乎”阶段。在高中的时候，为了在我的演讲课上获得A(我们必须参加)，我必须加入演讲和辩论小组。因为当时成绩对我来说真的很重要，所以我很不情愿地加入，即使在当时，我仍然害怕在公共场合讲话。

Since my sole purpose was to get an A in the class, I didn’t care about winning any debates or speech contests. Because of this attitude, when I got up in front of people to speak, I wasn’t nervous. Even when I messed up and forgot what to say, I still didn’t get nervous because I really didn’t care since just joining the team was a guaranteed A for me.

因为我的唯一目的是在班上获得A，所以我不在乎赢得任何辩论或演讲比赛。由于这种态度，当我站在人们面前说话时，我并不紧张。即使我搞砸了，忘记了该说什么，我仍然没有紧张，因为我真的不在乎，因为加入球队对我来说是一个保证。

Is this the best way, not care? Of course not but it helped me. This was the first phase. The next phase took place during my sales career as a trainer. I went from not caring to focusing on delivering my message across. My job was to motivate people. It’s hard to do that if you focus on what people will think of you. So gradually, my focus went from thinking about myself, to not caring, and finally to thinking about my audience.

这是最好的方法吗？当然不是，但这对我有帮助。这是第一阶段。下一个阶段发生在我作为培训师的销售生涯中。我从漠不关心到专注于传递我的信息。我的工作是激励人们。如果你专注于人们对你的看法，那么很难做到这一点。因此，渐渐地，我的注意力从思考我自己，到不关心，最后到思考我的观众。

Instead of thinking, “What if I mess up?” I thought, “How can I best impact the people in my audience?” Those are two completely different questions. One question will put you in the mindset of fear while the other will put you in the mindset of power.

而不是想，“如果我搞砸了怎么办？”我想，“我怎样才能最好地影响观众中的人们？”这是两个完全不同的问题。一个问题会让你陷入恐惧的心态，而另一个问题会让你陷入权力的心态。

So overcoming fear of public speaking comes down to having the right mindset and practice. I you can, start practicing in front of supportive people. You can do this by joining Toast Masters as I mentioned. If that’s not possible, then just practice doing speeches in front of anyone, even an imaginary audience or yourself in the mirror. Volunteer to do short speeches whenever you can get the chance. The more you do it, the easier it will become.

因此，克服对公开演讲的恐惧，归根结底是要有正确的心态和实践。我可以，在支持的人面前练习。正如我提到的，你可以通过加入烤面包大师来做这件事。如果这是不可能的，那就在任何人面前练习演讲，即使是想象中的观众或镜子中的你自己。当你有机会的时候，自愿做简短的演讲。你做的越多，它就会变得越容易。

From there, as you get more comfortable, start asking yourself audience and value focused questions like, “How can I add more value to my speech?” Once your focus is on creating value for your audience or positively impacting them in some way, your fear of public speaking will be greatly reduced because the focus will be more on the audience and less on you. Hopefully, even if you still feel some jitters, the fear will eventually morph into excitement. Good luck.

从那里开始，当你越来越舒服的时候，开始问自己听众和有价值的问题，比如：“我怎样才能为我的演讲增加更多的价值？”一旦你的注意力集中在为你的听众创造价值或在某种程度上对他们产生积极的影响上，你对公开演讲的恐惧就会大大减少，因为你的注意力将更多地集中在听众身上，而不是你身上。希望即使你仍然感到不安，这种恐惧最终也会变成兴奋。祝好运。