从容发声，不再紧张慌乱【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 从容发声，不再紧张慌乱【TED演讲】 中英双语 | 13:38 |
| P2 | 从容发声，不再紧张慌乱【TED演讲】 英文字幕(注释+中文外 | 13:38 |
| P3 | 从容发声，不再紧张慌乱【TED演讲】 无字幕(中英外挂) | 13:38 |
P1 · 从容发声，不再紧张慌乱【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 0:05 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 0:10 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 0:14 | On the very first day of high school, | 在中学第一天, |
| 0:17 | 我的英语老师 Meredith先生 | |
| 0:19 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 0:23 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 0:26 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 0:30 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 0:34 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
展开字幕全文（270 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 2 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 3 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 4 | On the very first day of high school, | 在中学第一天, |
| 5 | 我的英语老师 Meredith先生 | |
| 6 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 7 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 8 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 9 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 10 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
| 11 | on karate. | 在空手道上。 |
| 12 | It was something I was passionate about, | 我对这个充满激情 |
| 13 | and it was pretty easy to do. | 很简单 |
| 14 | Now that cold September Saturday morning when I showed up, | 现在,寒冷的9月星期六早上 当我出现, |
| 15 | I was shocked. | 我很震惊。 |
| 16 | The room was much larger than I had expected. | 房间比我想象的要大得多 |
| 17 | There were many more people there, | 那里还有很多人 |
| 18 | my friends, my friend's parents who were serving as judges, | 我的朋友,我的朋友的父母 谁担任法官, |
| 19 | and the girl I had a crush on. | 和那个我很喜欢的女孩 |
| 20 | At that moment, I felt tremendous anxiety. | 当时,我感到极大的焦虑。 |
| 21 | In the first 10 seconds of my 10-minute presentation, | 在我10分钟前的10秒钟里, |
| 22 | my life changed forever. | 我的生活永远变了 |
| 23 | You see, I started my presentation with a karate kick. | 你看,我开始我的演讲 用空手道踢。 |
| 24 | I was told to do this because it would engage the audience | 我受命这么做是因为会吸引观众 |
| 25 | and get their attention, but because of my anxiety, | 引起他们的注意 但因为我的焦虑 |
| 26 | I forgot to put on my special karate pants. | 我忘了穿上我特别的空手道裤子 |
| 27 | You know the ones with a little extra room down there? | 你知道那些有 一点点额外的房间吗? |
| 28 | You get where this is going. | 你会得到它要去的地方。 |
| 29 | I ripped my pants from belt loop to zipper. | 我把裤子从皮带圈撕到拉链 |
| 30 | In that moment, I learned the impact | 那一刻,我学会了影响 |
| 31 | of anxiety on communication. | 对沟通的焦虑 |
| 32 | And from that moment, I have dedicated my life | 从那一刻起,我献身于我的一生 |
| 33 | to helping others learn to address this fear. | 帮助其他人学会解决这种恐惧。 |
| 34 | Each of us has stories to share, input to give, | 我们每个人都有故事可以分享, 投入可以提供, |
| 35 | and ideas to spread. | 并传播各种想法。 |
| 36 | If we allow anxiety to get in the way of that, | 如果我们允许焦虑 阻碍这一点, |
| 37 | we miss out, society misses out, | 我们错过了,社会错过了, |
| 38 | and we lose valuable, diverse voices. | 我们失去了宝贵的、多样的声音。 |
| 39 | Now, I am not alone in my anxiety in communication. | 现在,我不是孤独地 焦虑在沟通。 |
| 40 | If you have ever given spontaneous feedback, | 如果你曾自发反馈 |
| 41 | given a presentation, spoken up in a meeting, | 在一次会议上发言, |
| 42 | or even asked somebody on a date, | 或者甚至问某人约会, |
| 43 | you know what this anxiety feels like. | 你知道这种焦虑是什么感觉 |
| 44 | Research shares with us that 85% of people feel anxious | 研究告诉我们,85%的人感到焦虑 |
| 45 | in high-stakes speaking situations. | 在高调的演讲情况。 |
| 46 | And quite frankly, I think the other 15% are lying. | 坦白说,我认为其他15%的人在撒谎。 |
| 47 | I think we can create a situation | 我想我们可以制造一个局面 |
| 48 | in which they would feel nervous too. | 他们也会感到紧张 |
| 49 | So we must act to manage our anxiety | 所以,我们必须行动起来 处理我们的焦虑 |
| 50 | so we can accomplish our communication goals. | 这样我们就能够实现我们的交流目标。 |
| 51 | Now, I use that word manage very carefully. | 现在,我用这个词非常小心。 |
| 52 | I don't think we can ever truly overcome our anxiety, | 我认为我们无法真正克服我们的焦虑 |
| 53 | nor would we want to. | 我们也不会想要。 |
| 54 | Anxiety is actually helpful. | 焦虑其实是有用的。 |
| 55 | It gives us energy, it helps us focus, | 它给我们能量 帮助我们集中精神 |
| 56 | it tells us what we're doing is important, | 它告诉我们我们在做什么是重要的, |
| 57 | but we must manage it so it doesn't manage us. | 但是我们必须管理它,这样它就不会管理我们。 |
| 58 | And it's not just to help us feel more confident, | 这不仅仅是帮助我们 感到更加自信, |
| 59 | it helps our audience as well. | 这也帮助了我们的观众。 |
| 60 | How do you feel when you see a nervous speaker communicate? | 当你看到一个紧张的扬声器交流时 你感觉如何? |
| 61 | Some of you might like to watch people suffer, | 你们有些人可能想看别人受苦 |
| 62 | but most of us don't. | 但我们大部分人不会 |
| 63 | Most of us feel very uncomfortable and awkward. | 我们大多数人感到非常不舒服和尴尬。 |
| 64 | In fact, I call this secondhand anxiety. | 事实上,我称之为二手焦虑。 |
| 65 | The communicator's anxiety makes us feel nervous | 通讯员的焦虑让我们感到紧张 |
| 66 | as an audience, and therefore we're distracted | 作为观众, 所以我们分心 |
| 67 | and we can't pay attention to the message. | 我们无法关注信息。 |
| 68 | So we need to manage our anxiety | 所以,我们需要处理我们的焦虑 |
| 69 | not just to help ourselves as communicators, | 不只是作为通讯员帮助自己 |
| 70 | but to help our audience get our message. | 但是为了帮助观众获得我们的信息。 |
| 71 | Before I introduce you to some techniques | 在我给你介绍一些技巧之前 |
| 72 | that can help us manage our anxiety, | 这能帮助我们应付焦虑 |
| 73 | I think we need to spend a few moments | 我想我们需要花点时间 |
| 74 | understanding where this anxiety comes from. | 了解这种焦虑来自何处。 |
| 75 | I believe it's hardwired in us. | 我相信这对我们来说是铁丝网 |
| 76 | It's based on evolution. | 以进化为本. |
| 77 | We are wired to be very concerned | 我们被监听的非常关心 |
| 78 | about our relative status to others. | 我们和别人的相对地位 |
| 79 | Now I'm not saying who drives the fanciest car | 我不是说是谁开着幻想车 |
| 80 | or who has the most likes to a post they just put up. | 或谁最喜欢 他们刚设置的职位。 |
| 81 | I'm talking about the status that existed | 我说的是现在的状况 |
| 82 | when our species was first evolving, | 当我们的物种最初进化, |
| 83 | and we were hanging out in groups of about 150 people. | 我们一起游荡 大约150人。 |
| 84 | Your relative status there meant everything. | 你的相对地位意味着一切。 |
| 85 | It meant access to resources, food, shelter, reproduction. | 这意味着能够获得资源、食物、住所和生殖。 |
| 86 | It was absolutely critical that you had status | 这绝对是关键 你的地位 |
| 87 | within that group. | 在那组人中 |
| 88 | It was a matter of life or death. | 事关生死. |
| 89 | So this constant surveillance and understanding | 所以这种不断的监视和理解 |
| 90 | of our status is something that we carry forward to this day, | 我们的地位是我们 延续至今, |
| 91 | yet we can manage it. | 但我们可以管理它。 |
| 92 | But we have to take a two-pronged approach. | 但我们必须采取双管齐下的做法。 |
| 93 | We have to first address the symptoms | 我们必须首先解决症状 |
| 94 | as well as the sources. | 以及来源 |
| 95 | The symptoms have to do with what goes on | 症状和现在发生的事有关 |
| 96 | in our body physiologically | 在我们的身体生理上 |
| 97 | and what goes on in our mind psychologically. | 以及我们心灵中发生的一切 |
| 98 | And sources are things that actually make our anxiety worse. | 来源是让我们的焦虑更加恶化的东西。 |
| 99 | So let's get started. | 因此,让我们开始。 |
| 100 | For some of us, when we start communicating | 对有些人来说,当我们开始交流时 |
| 101 | in high-stakes situations, we feel our heart pound. | 在高压情况下,我们感到心跳。 |
| 102 | Maybe we get a little shaky. | 也许我们有点动摇。 |
| 103 | Maybe we perspire or blush. | 也许我们穿刺或脸红。 |
| 104 | We can manage these symptoms. | 我们可以控制这些症状。 |
| 105 | Take a deep breath before you start. | 在开始前深呼吸 |
| 106 | The kind of breath you would do if you're doing yoga | 如果你在瑜伽,你会呼吸那种气息 |
| 107 | or tai chi or qigong, that'll calm you down. | 或泰姬或奇贡, 那会让你冷静下来。 |
| 108 | If you shake, gesture broadly. | 如果你动摇了,就大张旗鼓 |
| 109 | Big, broad gestures, they can really help | 大而宽广的姿态,他们真的可以帮助 |
| 110 | that adrenaline go somewhere. | 肾上腺素去的地方。 |
| 111 | Most nervous people make themselves small and tight | 最紧张的人会变小变紧 |
| 112 | and they hold it in and shake. | 他们握住它,摇晃。 |
| 113 | If you perspire or blush, hold something cold | 如果你穿刺或脸红, 拿着冷的东西 |
| 114 | in the palm of your hand. | 在你的手掌间。 |
| 115 | It'll cool you down. | 它会冷却你。 |
| 116 | Much like putting a cold compress on your forehead | 就像在额头上加冷压 |
| 117 | or the back of your neck if you have a fever, | 或颈背,如果你发烧, |
| 118 | holding something cold reduces your core body temperature, | 持有一些冷的东西 降低你的核心体温, |
| 119 | reduces the perspiration, reduces the blushing. | 减少呼吸,减少脸红。 |
| 120 | You've all experienced this in reverse. | 你们都是反向经历的 |
| 121 | On a cold day, have you ever held hot coffee or tea | 在寒冷的一天,你曾经持有 热咖啡或茶 |
| 122 | and felt how it warmed you up? | 感觉如何温暖你? |
| 123 | We're just doing the opposite. | 我们只是做相反的。 |
| 124 | There are things you can do to manage | 有些事情你可以办到 |
| 125 | the physiological symptoms you have around anxiety. | 你的生理症状 围绕焦虑。 |
| 126 | But what about the cognitive symptoms? | 但认知症状呢? |
| 127 | The thing that makes people really nervous cognitively | 让人在认知上非常紧张的东西 |
| 128 | is their own anxiety. | 是他们自己的焦虑。 |
| 129 | It works something like this. | 是这样的 |
| 130 | You're sitting in a meeting and your turn is about to come up | 你在开会,轮到你了 |
| 131 | and as you're sitting there, you start getting | 当你坐在那里,你开始得到 |
| 132 | a little shaky, you might have some beads of perspiration | 有点摇晃,你可能会有一些 穿透的珠子 |
| 133 | on your brow and you start thinking to yourself, | 在你的眉毛 你开始思考自己, |
| 134 | oh my goodness, this is really important. | 哦,我的上帝,这真的很重要。 |
| 135 | I should have prepared more. | 我应该多准备一些 |
| 136 | I can't believe I'm in this situation. | 真不敢相信我竟然会这样 |
| 137 | Why am I doing this and not my colleague? | 为什么我这样做,而不是我的同事? |
| 138 | This sucks. | 这很烂。 |
| 139 | That's your anxiety making you more nervous. | 你的焦虑让你更加紧张 |
| 140 | There is a way that you can short circuit this. | 有个方法你可以短路 |
| 141 | Instead of running away from your anxiety, | 而不是逃避你的焦虑 |
| 142 | greet it, say to yourself, this is me feeling nervous. | 问候你,对自己说,这是我感到紧张。 |
| 143 | It makes sense that I'm nervous. | 这说明我很紧张 |
| 144 | I'm about to do something of consequence and importance | 我要做一些有后果和重要性的事 |
| 145 | and by giving yourself permission to feel anxious, | 并允许你感到焦虑, |
| 146 | you actually give yourself a sense of agency. | 你实际上给自己 一种代理感。 |
| 147 | You can take a breath, walk around the building. | 你可以呼吸一下 绕着大楼走 |
| 148 | This will help you feel composed rather than as if | 这会帮助你感到有组织而不是像 |
| 149 | your anxiety is spiraling out of control. | 你的焦虑症失控了 |
| 150 | We can do things that manage our physiological | 我们可以做一些能处理生理问题的事 |
| 151 | and psychological symptoms but we also have to address | 心理症状,但我们也必须解决 |
| 152 | the things that make our anxiety worse, the sources. | 那些让我们的焦虑更加恶化的东西 来源 |
| 153 | The number one fear I hear from people | 我从别人那里听到的头号恐惧 |
| 154 | is I'm afraid I'm going to forget. | 恐怕我会忘记 |
| 155 | I'm gonna blank out. | 我要把东西丢掉 |
| 156 | A great way to manage this is to have a map. | 一个很好的管理方法是拥有地图。 |
| 157 | You can't get lost if you have a map. | 如果你有地图,你不能迷路 |
| 158 | A map is nothing more in communication than a plan, | 地图只是计划而已 |
| 159 | a structure, a design. | 结构 设计 |
| 160 | There are many structures that can help you | 有很多结构可以帮助你 |
| 161 | with your communication. | 与您的通讯。 |
| 162 | My favorite is the what, so what, now what structure. | 我最喜欢的是什么,现在又是什么结构。 |
| 163 | You start by talking about what it is you're communicating. | 你从谈论你沟通的内容开始。 |
| 164 | Could be your idea, your plan, your product, a process. | 可能是你的主意,你的计划,你的产品,一个过程。 |
| 165 | You then explain why it's important to your audience. | 那你解释为什么对观众很重要 |
| 166 | How do they value from what you're saying? | 他们怎么看待你说的话? |
| 167 | And then finally, you explain what is next, | 最后,你解释下一步是什么, |
| 168 | what comes afterwards. | 之后会怎样? |
| 169 | By having a structure like what, so what, now what, | 通过一个结构 像什么,所以,现在什么, |
| 170 | you are less likely to forget. | 你不太可能忘记。 |
| 171 | And by the way, it helps the people you're speaking to | 顺便说一句,它能帮助你说话的人 |
| 172 | remember what you're saying as well. | 记住你在说什么 |
| 173 | Now another big accelerant to anxiety has to do | 现在,另一个大加速剂 焦虑必须做 |
| 174 | with the valuation and judgment | 价值和判断 |
| 175 | we feel the audience is doing on us. | 我们觉得观众正在对我们做。 |
| 176 | A great way to manage this is to redirect their attention. | 管理此事的好办法就是转移他们的注意力。 |
| 177 | Have them focus on something else. | 让他们专注于别的东西。 |
| 178 | So if you're giving a presentation, show a video clip. | 所以,如果你在做一个演示, 展示一个视频剪辑。 |
| 179 | Take a poll. | 进行民调. |
| 180 | If you're in interpersonal communication, ask a question. | 如果你在人际交流中, 问一个问题。 |
| 181 | Pass around a handout. | 传一施. |
| 182 | These distract people from paying attention to you. | 这些能分散人们的注意力 |
| 183 | It gives you an opportunity to calm down | 让你有机会冷静下来 |
| 184 | and the cool thing is it gets them more involved | 很酷的是,它让他们更多参与 |
| 185 | and engaged, it's a true win-win. | 并订婚, 这是一个真正的双赢。 |
| 186 | The last source I'd like to talk about | 我想谈的最后一个消息 |
| 187 | has to do with how we see our communication. | 和我们如何看待沟通有关 |
| 188 | Raise your hand if you've done one of these four things | 如果你做了这四件事之一,举手 |
| 189 | before in your life. | 在你之前的生活中。 |
| 190 | Has anybody done any singing, dancing, acting, | 有人唱过歌 跳舞 表演过 |
| 191 | or played a sport? | 还是玩运动? |
| 192 | Everybody, in each of those activities, | 每个人,在这些活动中, |
| 193 | there's a right way and a wrong way to do it. | 有正法与错法. |
| 194 | You're performing. | 你在演戏 |
| 195 | If you're an actor and you misspeak your line | 如果你是演员 却说错台词 |
| 196 | at the wrong time and the wrong place, | 在错误的时间和错误的地方, |
| 197 | you've made a mistake, not just for you, | 你犯了一个错误 不只是为你 |
| 198 | but the audience and the other actors. | 观众和其他演员 |
| 199 | If you're an athlete and you don't do | 如果你是一个运动员,你没有做 |
| 200 | what your sport requires at the right time and the right way, | 你运动需要的时间和方式 |
| 201 | you've done it wrong. | 你做错了 |
| 202 | In fact, some sports keep track of the errors you make. | 事实上,有些运动会记录你所犯的错误。 |
| 203 | We carry this mentality of right or wrong | 我们带着这种对错的心态 |
| 204 | into our communication. | 我们的通讯。 |
| 205 | I am here to tell you, as somebody who has been doing this | 我是来告诉你的 作为一直在做这件事的人 |
| 206 | for a long, long time, there is no right way to communicate. | 长久以来 没有正确的沟通方式 |
| 207 | There are better ways and worse ways, certainly, | 当然还有更好的方法 更糟糕的方法 |
| 208 | but no one right way. | 但是没有一条正确的路。 |
| 209 | So we need to replace the way we see communication | 所以我们需要改变我们的沟通方式 |
| 210 | as a performance as something else. | 作为表演,作为别的东西。 |
| 211 | And I'd like to suggest we need to reframe it | 我想建议我们重新定义它 |
| 212 | as a conversation. | 作为谈话 |
| 213 | How do you do that? | 你怎么做到的? |
| 214 | First and foremost, put your attention on your audience. | 首先 注意观众 |
| 215 | You're in service of their needs. | 你在为他们的需要服务 |
| 216 | With this audience-centric approach, | 以观众为中心的方法 |
| 217 | it makes it more conversational. | 更能说话 |
| 218 | Second, use conversational language. | 第二,使用对话语言. |
| 219 | Words like us, you, and we, that involves people. | 就像我们,你,我们, 这涉及到人们。 |
| 220 | And finally, ask questions. | 最后,问问题。 |
| 221 | Questions, by their very nature, are conversations. | 问题本质上就是对话。 |
| 222 | They're two-way. | 二者二义. |
| 223 | In so doing, you make the interaction less stressful for you | 这样,你就能减少互动压力 |
| 224 | and more engaging for your audience. | 更吸引观众 |
| 225 | So taken together, there are things that we can do | 所以,我们在一起, 有些事情我们可以做 |
| 226 | to manage our anxiety by addressing | 解决我们的焦虑 |
| 227 | both symptoms and sources. | 无论是症状还是来源 |
| 228 | Now this isn't necessarily easy. | 现在这不一定容易。 |
| 229 | It takes time. | 这需要时间。 |
| 230 | It takes persistence. | 它需要坚持不懈。 |
| 231 | We're fighting against ingrained anxiety | 我们在与内心的焦虑作斗争 |
| 232 | and years of learned behaviors and habits. | 和多年的学习行为和习惯。 |
| 233 | But with a little self-kindness and patience, | 但以一点自爱和耐心, |
| 234 | we can learn to manage our anxiety. | 我们可以学会应付我们的焦虑 |
| 235 | I see it happen all the time. | 我经常看到这种事 |
| 236 | Let me share a story with you. | 让我告诉你一个故事。 |
| 237 | I met Irma, who is a 72-year-old grandmother, | 我遇见了艾玛 她是一个72岁的祖母 |
| 238 | a couple years ago. | 几年前,我刚说 |
| 239 | Irma, like me, had a very traumatic experience | 爱玛,像我一样,有一段很痛苦的经历 |
| 240 | in high school. | 高中的时候 |
| 241 | She contributed some comment in class | 她在课堂上发表了一些评论 |
| 242 | and her English teacher looked at her and said, | 她的英语老师看着她说 |
| 243 | that is the absolute worst communication I have ever heard. | 这是我听过最糟糕的一次交流 |
| 244 | From that moment on, | 从那一刻起, |
| 245 | Irma actively avoided communicating with others. | 伊尔玛积极避免与他人沟通. |
| 246 | So much so that she chose the profession | 所以她选择了这个职业 |
| 247 | as a research librarian specifically | 专门担任研究图书管理员 |
| 248 | so she wouldn't have to talk to many people. | 这样她就不会跟很多人说话了 |
| 249 | But one day, her granddaughter, who she loved very much, | 但是有一天 她的孙女 她非常爱她 |
| 250 | asked her to give a toast at her wedding. | 让她在婚礼上敬酒 |
| 251 | Irma wanted to fulfill this request | 爱玛想要满足这个要求 |
| 252 | and that's where our paths crossed. | 这就是我们穿越的道路。 |
| 253 | I'll never forget the look on Irma's face | 我永远不会忘记艾玛的表情 |
| 254 | when she told me of her goal. | 当她告诉我她的目标。 |
| 255 | It was a combination of sheer terror | 简直是恐怖的结合 |
| 256 | and complete determination. | 和完整的决心。 |
| 257 | Now I am thrilled to share with you | 现在,我很高兴与你分享 |
| 258 | that Irma, after three months of hard work | 艾尔玛 经过三个月的辛勤工作 |
| 259 | and a little encouragement, gave an amazing toast. | 和一点点鼓励,给 一个惊人的祝酒。 |
| 260 | The joy on her face is something that I will never forget. | 她脸上的欢乐是我永远不会忘记的 |
| 261 | Like Irma, we all can learn to manage our anxiety. | 和爱玛一样,我们都能够学会应付我们的焦虑. |
| 262 | Regardless of if you're presenting at a wedding | 无论你是否出席婚礼 |
| 263 | or in a meeting, if you're pitching or protesting, | 或在一个会议, 如果你投或抗议, |
| 264 | you can learn to feel more confident when you communicate. | 交流时可以学会更加自信 |
| 265 | And we all benefit from the stories you're going to share, | 我们都会从你们分享的故事中获益 |
| 266 | the input you're going to give, | 你将要提供的投入, |
| 267 | and the ideas that you're going to spread. | 以及你将要传播的想法。 |
| 268 | I so look forward to your speaking up | 我很期待你说话 |
| 269 | without freaking out. | 没有吓坏。 |
| 270 | Thank you. | 谢谢 |
该视频共有字幕 271 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 从容发声，不再紧张慌乱【TED演讲】 p02 英文字幕(注释+中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 0:05 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 0:10 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 0:14 | On the very first day of high school, | 在中学第一天, |
| 0:17 | 我的英语老师 Meredith先生 | |
| 0:19 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 0:23 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 0:26 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 0:30 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 0:34 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
展开字幕全文（276 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 2 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 3 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 4 | On the very first day of high school, | 在中学第一天, |
| 5 | 我的英语老师 Meredith先生 | |
| 6 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 7 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 8 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 9 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 10 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
| 11 | on karate. | 在空手道上。 |
| 12 | It was something I was passionate about, | 我对这个充满激情 |
| 13 | and it was pretty easy to do. | 很简单 |
| 14 | Now that cold September Saturday morning when I showed up, | 现在,寒冷的9月星期六早上 当我出现, |
| 15 | I was shocked. | 我很震惊。 |
| 16 | The room was much larger than I had expected. | 房间比我想象的要大得多 |
| 17 | There were many more people there, | 那里还有很多人 |
| 18 | my friends, my friend's parents who were serving as judges, | 我的朋友,我的朋友的父母 谁担任法官, |
| 19 | and the girl I had a crush on. | 和那个我很喜欢的女孩 |
| 20 | At that moment, I felt tremendous anxiety. | 当时,我感到极大的焦虑。 |
| 21 | In the first 10 seconds of my 10-minute presentation, | 在我10分钟前的10秒钟里, |
| 22 | my life changed forever. | 我的生活永远变了 |
| 23 | You see, I started my presentation with a karate kick. | 你看,我开始我的演讲 用空手道踢。 |
| 24 | I was told to do this because it would engage the audience | 我受命这么做是因为会吸引观众 |
| 25 | and get their attention, but because of my anxiety, | 引起他们的注意 但因为我的焦虑 |
| 26 | I forgot to put on my special karate pants. | 我忘了穿上我特别的空手道裤子 |
| 27 | You know the ones with a little extra room down there? | 你知道那些有 一点点额外的房间吗? |
| 28 | You get where this is going. | 你会得到它要去的地方。 |
| 29 | I ripped my pants from belt loop to zipper. | 我把裤子从皮带圈撕到拉链 |
| 30 | In that moment, I learned the impact | 那一刻,我学会了影响 |
| 31 | of anxiety on communication. | 对沟通的焦虑 |
| 32 | And from that moment, I have dedicated my life | 从那一刻起,我献身于我的一生 |
| 33 | to helping others learn to address this fear. | 帮助其他人学会解决这种恐惧。 |
| 34 | Each of us has stories to share, input to give, | 我们每个人都有故事可以分享, 投入可以提供, |
| 35 | and ideas to spread. | 并传播各种想法。 |
| 36 | If we allow anxiety to get in the way of that, | 如果我们允许焦虑 阻碍这一点, |
| 37 | we miss out, society misses out, | 我们错过了,社会错过了, |
| 38 | and we lose valuable, diverse voices. | 我们失去了宝贵的、多样的声音。 |
| 39 | Now, I am not alone in my anxiety in communication. | 现在,我不是孤独地 焦虑在沟通。 |
| 40 | If you have ever given spontaneous feedback, | 如果你曾自发反馈 |
| 41 | given a presentation, spoken up in a meeting, | 在一次会议上发言, |
| 42 | or even asked somebody on a date, | 或者甚至问某人约会, |
| 43 | you know what this anxiety feels like. | 你知道这种焦虑是什么感觉 |
| 44 | Research shares with us that 85% of people feel anxious | 研究告诉我们,85%的人感到焦虑 |
| 45 | in high-stakes speaking situations. | 在高调的演讲情况。 |
| 46 | And quite frankly, I think the other 15% are lying. | 坦白说,我认为其他15%的人在撒谎。 |
| 47 | I think we can create a situation | 我想我们可以制造一个局面 |
| 48 | in which they would feel nervous too. | 他们也会感到紧张 |
| 49 | So we must act to manage our anxiety | 所以,我们必须行动起来 处理我们的焦虑 |
| 50 | so we can accomplish our communication goals. | 这样我们就能够实现我们的交流目标。 |
| 51 | Now, I use that word manage very carefully. | 现在,我用这个词非常小心。 |
| 52 | I don't think we can ever truly overcome our anxiety, | 我认为我们无法真正克服我们的焦虑 |
| 53 | nor would we want to. | 我们也不会想要。 |
| 54 | Anxiety is actually helpful. | 焦虑其实是有用的。 |
| 55 | It gives us energy, it helps us focus, | 它给我们能量 帮助我们集中精神 |
| 56 | it tells us what we're doing is important. | 它告诉我们我们在做什么是重要的。 |
| 57 | But we must manage it so it doesn't manage us. | 但是我们必须管理它 这样它就不会管理我们。 |
| 58 | And it's not just to help us feel more confident, | 这不仅仅是帮助我们 感到更加自信, |
| 59 | it helps our audience as well. | 这也帮助了我们的观众。 |
| 60 | How do you feel when you see a nervous speaker communicate? | 当你看到一个紧张的扬声器交流时 你感觉如何? |
| 61 | Some of you might like to watch people suffer, | 你们有些人可能想看别人受苦 |
| 62 | but most of us don't. | 但我们大部分人不会 |
| 63 | Most of us feel very uncomfortable and awkward. | 我们大多数人感到非常不舒服和尴尬。 |
| 64 | In fact, I call this secondhand anxiety. | 事实上,我称之为二手焦虑。 |
| 65 | The communicator's anxiety makes us feel nervous | 通讯员的焦虑让我们感到紧张 |
| 66 | as an audience, and therefore we're distracted | 作为观众, 所以我们分心 |
| 67 | and we can't pay attention to the message. | 我们无法关注信息。 |
| 68 | So we need to manage our anxiety | 所以,我们需要处理我们的焦虑 |
| 69 | not just to help ourselves as communicators, | 不只是作为通讯员帮助自己 |
| 70 | but to help our audience get our message. | 但是为了帮助观众获得我们的信息。 |
| 71 | Before I introduce you to some techniques | 在我给你介绍一些技巧之前 |
| 72 | that can help us manage our anxiety, | 这能帮助我们应付焦虑 |
| 73 | I think we need to spend a few moments | 我想我们需要花点时间 |
| 74 | understanding where this anxiety comes from. | 了解这种焦虑来自何处。 |
| 75 | I believe it's hardwired in us. | 我相信这对我们来说是铁丝网 |
| 76 | It's based on evolution. | 以进化为本. |
| 77 | We are wired to be very concerned | 我们被监听的非常关心 |
| 78 | about our relative status to others. | 我们和别人的相对地位 |
| 79 | Now I'm not saying who drives the fanciest car | 我不是说是谁开着幻想车 |
| 80 | or who has the most likes to a post they just put up. | 或谁最喜欢 他们刚设置的职位。 |
| 81 | I'm talking about the status that existed | 我说的是现在的状况 |
| 82 | when our species was first evolving. | 当我们的物种最初进化。 |
| 83 | And we were hanging out in groups of about 150 people. | 我们被约150人聚集在一起。 |
| 84 | Your relative status there meant everything. | 你的相对地位意味着一切。 |
| 85 | It meant access to resources, food, shelter, reproduction. | 这意味着能够获得资源、食物、住所和生殖。 |
| 86 | It was absolutely critical that you had status | 这绝对是关键 你的地位 |
| 87 | within that group. | 在那组人中 |
| 88 | It was a matter of life or death. | 事关生死. |
| 89 | So this constant surveillance and understanding | 所以这种不断的监视和理解 |
| 90 | of our status is something that we carry forward to this day. | 我们的地位是我们今天继续前进的。 |
| 91 | Yet we can manage it. | 但我们可以管理它。 |
| 92 | But we have to take a two-pronged approach. | 但我们必须采取双管齐下的做法。 |
| 93 | We have to first address the symptoms | 我们必须首先解决症状 |
| 94 | as well as the sources. | 以及来源 |
| 95 | The symptoms have to do with what goes on | 症状和现在发生的事有关 |
| 96 | in our body physiologically | 在我们的身体生理上 |
| 97 | and what goes on in our mind psychologically. | 以及我们心灵中发生的一切 |
| 98 | And sources are things that actually make our anxiety worse. | 来源是让我们的焦虑更加恶化的东西。 |
| 99 | So let's get started. | 因此,让我们开始。 |
| 100 | For some of us, when we start communicating | 对有些人来说,当我们开始交流时 |
| 101 | in high-stakes situations, we feel our heart pound. | 在高压情况下,我们感到心跳。 |
| 102 | Maybe we get a little shaky. | 也许我们有点动摇。 |
| 103 | Maybe we perspire or blush. | 也许我们穿刺或脸红。 |
| 104 | We can manage these symptoms. | 我们可以控制这些症状。 |
| 105 | Take a deep breath before you start. | 在开始前深呼吸 |
| 106 | The kind of breath you would do | 那种呼吸你会做的 |
| 107 | if you're doing yoga or tai chi or qigong, | 如果你在做瑜伽、泰姬、秋贡 |
| 108 | that'll calm you down. | 那会让你冷静下来的 |
| 109 | If you shake, gesture broadly. | 如果你动摇了,就大张旗鼓 |
| 110 | Big, broad gestures, they can really help | 大而宽广的姿态,他们真的可以帮助 |
| 111 | that adrenaline go somewhere. | 肾上腺素去的地方。 |
| 112 | Most nervous people make themselves small and tight | 最紧张的人会变小变紧 |
| 113 | and they hold it in and shake. | 他们握住它,摇晃。 |
| 114 | If you perspire or blush, hold something cold | 如果你穿刺或脸红, 拿着冷的东西 |
| 115 | in the palm of your hand. | 在你的手掌间。 |
| 116 | It'll cool you down. | 它会冷却你。 |
| 117 | Much like putting a cold compress on your forehead | 就像在额头上加冷压 |
| 118 | or the back of your neck if you have a fever, | 或颈背,如果你发烧, |
| 119 | holding something cold reduces your core body temperature, | 持有一些冷的东西 降低你的核心体温, |
| 120 | reduces the perspiration, reduces the blushing. | 减少呼吸,减少脸红。 |
| 121 | You've all experienced this in reverse. | 你们都是反向经历的 |
| 122 | On a cold day, have you ever held hot coffee or tea | 在寒冷的一天,你曾经持有 热咖啡或茶 |
| 123 | and felt how it warmed you up? | 感觉如何温暖你? |
| 124 | We're just doing the opposite. | 我们只是做相反的。 |
| 125 | There are things you can do to manage | 有些事情你可以办到 |
| 126 | the physiological symptoms you have around anxiety. | 你的生理症状 围绕焦虑。 |
| 127 | But what about the cognitive symptoms? | 但认知症状呢? |
| 128 | The thing that makes people really nervous cognitively | 让人在认知上非常紧张的东西 |
| 129 | is their own anxiety. | 是他们自己的焦虑。 |
| 130 | It works something like this. | 是这样的 |
| 131 | You're sitting in a meeting | 你在开会 |
| 132 | and your turn is about to come up. | 轮到你了 |
| 133 | And as you're sitting there, | 当你坐在那里, |
| 134 | you start getting a little shaky. | 你开始变得有点动摇。 |
| 135 | You might have some beads of perspiration on your brow | 你眉毛上可能有些刺眼的珠子 |
| 136 | and you start thinking to yourself, | 你开始思考自己, |
| 137 | oh my goodness, this is really important. | 哦,我的上帝,这真的很重要。 |
| 138 | I should have prepared more. | 我应该多准备一些 |
| 139 | I can't believe I'm in this situation. | 真不敢相信我竟然会这样 |
| 140 | Why am I doing this and not my colleague? | 为什么我这样做,而不是我的同事? |
| 141 | This sucks. | 这很烂。 |
| 142 | That's your anxiety making you more nervous. | 你的焦虑让你更加紧张 |
| 143 | There is a way that you can short circuit this. | 有个方法你可以短路 |
| 144 | Instead of running away from your anxiety, greet it. | 而不是逃避你的焦虑, 迎接它。 |
| 145 | Say to yourself, this is me feeling nervous. | 对自己说,这是我感到紧张。 |
| 146 | It makes sense that I'm nervous. | 这说明我很紧张 |
| 147 | I'm about to do something of consequence and importance. | 我将要做一些 后果和重要的事情。 |
| 148 | And by giving yourself permission to feel anxious, | 通过允许自己感到焦虑 |
| 149 | you actually give yourself a sense of agency. | 你实际上给自己 一种代理感。 |
| 150 | You can take a breath, walk around the building. | 你可以呼吸一下 绕着大楼走 |
| 151 | This will help you feel composed | 这会帮助你感到自在 |
| 152 | rather than as if your anxiety is spiraling out of control. | 而不是像你的焦虑 螺旋上升失控。 |
| 153 | We can do things that manage our physiological | 我们可以做一些能处理生理问题的事 |
| 154 | and psychological symptoms. | 以及心理症状 |
| 155 | But we also have to address | 但我们也必须解决 |
| 156 | the things that make our anxiety worse, the sources. | 那些让我们的焦虑更加恶化的东西 来源 |
| 157 | The number one fear I hear from people | 我从别人那里听到的头号恐惧 |
| 158 | is I'm afraid I'm going to forget. | 恐怕我会忘记 |
| 159 | I'm gonna blank out. | 我要把东西丢掉 |
| 160 | A great way to manage this is to have a map. | 一个很好的管理方法是拥有地图。 |
| 161 | You can't get lost if you have a map. | 如果你有地图,你不能迷路 |
| 162 | A map is nothing more in communication | 地图只是沟通而已 |
| 163 | than a plan, a structure, a design. | 而不是计划、结构、设计 |
| 164 | There are many structures | 有很多结构 |
| 165 | that can help you with your communication. | 帮助你沟通 |
| 166 | My favorite is the what, so what, now what structure. | 我最喜欢的是什么,现在又是什么结构。 |
| 167 | You start by talking about what it is you're communicating. | 你从谈论你沟通的内容开始。 |
| 168 | Could be your idea, your plan, your product, a process. | 可能是你的主意,你的计划,你的产品,一个过程。 |
| 169 | You then explain why it's important to your audience. | 那你解释为什么对观众很重要 |
| 170 | How do they value from what you're saying? | 他们怎么看待你说的话? |
| 171 | And then finally, you explain what is next, | 最后,你解释下一步是什么, |
| 172 | what comes afterwards. | 之后会怎样? |
| 173 | By having a structure like what, so what, now what, | 通过一个结构 像什么,所以,现在什么, |
| 174 | you are less likely to forget. | 你不太可能忘记。 |
| 175 | And by the way, it helps the people you're speaking to | 顺便说一句,它能帮助你说话的人 |
| 176 | remember what you're saying as well. | 记住你在说什么 |
| 177 | Now another big accelerant to anxiety | 现在,又一个大加速剂 焦虑 |
| 178 | has to do with the valuation and judgment | 与估价和判断有关 |
| 179 | we feel the audience is doing on us. | 我们觉得观众正在对我们做。 |
| 180 | A great way to manage this is to redirect their attention. | 管理此事的好办法就是转移他们的注意力。 |
| 181 | Have them focus on something else. | 让他们专注于别的东西。 |
| 182 | So if you're giving a presentation, show a video clip. | 所以,如果你在做一个演示, 展示一个视频剪辑。 |
| 183 | Take a poll. | 进行民调. |
| 184 | If you're in interpersonal communication, ask a question. | 如果你在人际交流中, 问一个问题。 |
| 185 | Pass around a handout. | 传一施. |
| 186 | These distract people from paying attention to you. | 这些能分散人们的注意力 |
| 187 | It gives you an opportunity to calm down | 让你有机会冷静下来 |
| 188 | and the cool thing is it gets them more involved and engaged. | 很酷的是,它让他们 更多参与和接触。 |
| 189 | It's a true win-win. | 名真双胜. |
| 190 | The last source I'd like to talk about | 我想谈的最后一个消息 |
| 191 | has to do with how we see our communication. | 和我们如何看待沟通有关 |
| 192 | Raise your hand if you have done | 举起你的手,如果你做了 |
| 193 | one of these four things before in your life. | 这四件事之一 在你之前的生活。 |
| 194 | Has anybody done any singing, dancing, acting, | 有人唱过歌 跳舞 表演过 |
| 195 | or played a sport? | 还是玩运动? |
| 196 | Everybody. | 每个人。 |
| 197 | In each of those activities, | 在其中每一项活动中, |
| 198 | there's a right way and a wrong way to do it. | 有正法与错法. |
| 199 | You're performing. | 你在演戏 |
| 200 | If you're an actor and you misspeak your line | 如果你是演员 却说错台词 |
| 201 | at the wrong time in the wrong place, | 在错误的时间 在错误的地方, |
| 202 | you've made a mistake, not just for you, | 你犯了一个错误 不只是为你 |
| 203 | but the audience and the other actors. | 观众和其他演员 |
| 204 | If you're an athlete and you don't do | 如果你是一个运动员,你没有做 |
| 205 | what your sport requires at the right time and the right way, | 你运动需要的时间和方式 |
| 206 | you've done it wrong. | 你做错了 |
| 207 | In fact, some sports keep track of the errors you make. | 事实上,有些运动会记录你所犯的错误。 |
| 208 | We carry this mentality of right or wrong | 我们带着这种对错的心态 |
| 209 | into our communication. | 我们的通讯。 |
| 210 | I am here to tell you, | 我是来告诉你的 |
| 211 | as somebody who has been doing this for a long, long time, | 作为一个人 谁一直在做这个 长期,长期, |
| 212 | there is no right way to communicate. | 没有正确的沟通方式。 |
| 213 | There are better ways and worse ways, certainly, | 当然还有更好的方法 更糟糕的方法 |
| 214 | but no one right way. | 但是没有一条正确的路。 |
| 215 | So we need to replace the way we see communication | 所以我们需要改变我们的沟通方式 |
| 216 | as a performance as something else. | 作为表演,作为别的东西。 |
| 217 | And I'd like to suggest we need to reframe it | 我想建议我们重新定义它 |
| 218 | as a conversation. | 作为谈话 |
| 219 | How do you do that? | 你怎么做到的? |
| 220 | First and foremost, put your attention on your audience. | 首先 注意观众 |
| 221 | You're in service of their needs. | 你在为他们的需要服务 |
| 222 | With this audience-centric approach, | 以观众为中心的方法 |
| 223 | it makes it more conversational. | 更能说话 |
| 224 | Second, use conversational language. | 第二,使用对话语言. |
| 225 | Words like us, you, and we, | 就像我们,你,我们, |
| 226 | that involves people. | 这涉及到人。 |
| 227 | And finally, ask questions. | 最后,问问题。 |
| 228 | Questions by their very nature are conversations. | 问题本身就是对话。 |
| 229 | They're two-way. | 二者二义. |
| 230 | In so doing, you make the interaction less stressful for you | 这样,你就能减少互动压力 |
| 231 | and more engaging for your audience. | 更吸引观众 |
| 232 | So taken together, there are things that we can do | 所以,我们在一起, 有些事情我们可以做 |
| 233 | to manage our anxiety by addressing both symptoms | 通过治疗两种症状来控制我们的焦虑 |
| 234 | and sources. | 和来源。 |
| 235 | Now, this isn't necessarily easy. | 现在,这不一定容易。 |
| 236 | It takes time. | 这需要时间。 |
| 237 | It takes persistence. | 它需要坚持不懈。 |
| 238 | We're fighting against ingrained anxiety | 我们在与内心的焦虑作斗争 |
| 239 | in years of learned behaviors and habits. | 在多年的学习行为和习惯。 |
| 240 | But with a little self-kindness and patience, | 但以一点自爱和耐心, |
| 241 | we can learn to manage our anxiety. | 我们可以学会应付我们的焦虑 |
| 242 | I see it happen all the time. | 我经常看到这种事 |
| 243 | Let me share a story with you. | 让我告诉你一个故事。 |
| 244 | I met Irma, who is a 72-year-old grandmother, | 我遇见了艾玛 她是一个72岁的祖母 |
| 245 | a couple years ago. | 几年前,我刚说 |
| 246 | Irma, like me, had a very traumatic experience | 爱玛,像我一样,有一段很痛苦的经历 |
| 247 | in high school. | 高中的时候 |
| 248 | She contributed some comment in class, | 她在课堂上发表了一些评论, |
| 249 | and her English teacher looked at her and said, | 她的英语老师看着她说 |
| 250 | that is the absolute worst communication I have ever heard. | 这是我听过最糟糕的一次交流 |
| 251 | From that moment on, | 从那一刻起, |
| 252 | Irma actively avoided communicating with others. | 伊尔玛积极避免与他人沟通. |
| 253 | So much so that she chose the profession | 所以她选择了这个职业 |
| 254 | as a research librarian specifically | 专门担任研究图书管理员 |
| 255 | so she wouldn't have to talk to many people. | 这样她就不会跟很多人说话了 |
| 256 | But one day, her granddaughter, who she loved very much, | 但是有一天 她的孙女 她非常爱她 |
| 257 | asked her to give a toast at her wedding. | 让她在婚礼上敬酒 |
| 258 | Irma wanted to fulfill this request, | 爱玛想满足这个要求 |
| 259 | and that's where our paths crossed. | 这就是我们穿越的道路。 |
| 260 | I'll never forget the look on Irma's face | 我永远不会忘记艾玛的表情 |
| 261 | when she told me of her goal. | 当她告诉我她的目标。 |
| 262 | It was a combination of sheer terror | 简直是恐怖的结合 |
| 263 | and complete determination. | 和完整的决心。 |
| 264 | Now, I am thrilled to share with you | 现在,我很高兴与你分享 |
| 265 | that Irma, after three months of hard work | 艾尔玛 经过三个月的辛勤工作 |
| 266 | and a little encouragement, gave an amazing toast. | 和一点点鼓励,给 一个惊人的祝酒。 |
| 267 | The joy on her face is something that I will never forget. | 她脸上的欢乐是我永远不会忘记的 |
| 268 | Like Irma, we all can learn to manage our anxiety. | 和爱玛一样,我们都能够学会应付我们的焦虑. |
| 269 | Regardless of if you're presenting at a wedding | 无论你是否出席婚礼 |
| 270 | or in a meeting, if you're pitching or protesting, | 或在一个会议, 如果你投或抗议, |
| 271 | you can learn to feel more confident when you communicate. | 交流时可以学会更加自信 |
| 272 | And we all benefit from the stories you're going to share, | 我们都会从你们分享的故事中获益 |
| 273 | the input you're going to give, | 你将要提供的投入, |
| 274 | and the ideas that you're going to spread. | 以及你将要传播的想法。 |
| 275 | I so look forward to your speaking up without freaking out. | 我很期待你说话时不惊慌 |
| 276 | Thank you. | 谢谢 |
该视频共有字幕 277 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 从容发声，不再紧张慌乱【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 0:05 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 0:10 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 0:14 | On the very first day of high school, | 在中学第一天, |
| 0:17 | 我的英语老师 Meredith先生 | |
| 0:19 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 0:23 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 0:26 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 0:30 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 0:34 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
展开字幕全文（270 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | panic, embarrassed, exposed. | 恐慌,尴尬,暴露。 |
| 2 | No, that's not how I'm feeling right now, mostly. | 不,我现在不是这种感觉 |
| 3 | Those are the feelings I had as a 14-year-old boy. | 那是我14岁时的感受 |
| 4 | On the very first day of high school, | 在中学第一天, |
| 5 | 我的英语老师 Meredith先生 | |
| 6 | had each of us stand up and introduce ourselves. | 我们每个人都站起来自我介绍 |
| 7 | When class was over, he called me over and said, | 上课结束后,他打电话给我说, |
| 8 | hey, Matt, you're really good at this talking thing. | 嘿,马特,你真会说话 |
| 9 | I need you on Saturday to show up at the speech contest. | 我需要你在周六 出现在演讲比赛。 |
| 10 | Doing as I was told, I prepared a 10-minute presentation | 照我说的做 我准备了十分钟的演讲 |
| 11 | on karate. | 在空手道上。 |
| 12 | It was something I was passionate about, | 我对这个充满激情 |
| 13 | and it was pretty easy to do. | 很简单 |
| 14 | Now that cold September Saturday morning when I showed up, | 现在,寒冷的9月星期六早上 当我出现, |
| 15 | I was shocked. | 我很震惊。 |
| 16 | The room was much larger than I had expected. | 房间比我想象的要大得多 |
| 17 | There were many more people there, | 那里还有很多人 |
| 18 | my friends, my friend's parents who were serving as judges, | 我的朋友,我的朋友的父母 谁担任法官, |
| 19 | and the girl I had a crush on. | 和那个我很喜欢的女孩 |
| 20 | At that moment, I felt tremendous anxiety. | 当时,我感到极大的焦虑。 |
| 21 | In the first 10 seconds of my 10-minute presentation, | 在我10分钟前的10秒钟里, |
| 22 | my life changed forever. | 我的生活永远变了 |
| 23 | You see, I started my presentation with a karate kick. | 你看,我开始我的演讲 用空手道踢。 |
| 24 | I was told to do this because it would engage the audience | 我受命这么做是因为会吸引观众 |
| 25 | and get their attention, but because of my anxiety, | 引起他们的注意 但因为我的焦虑 |
| 26 | I forgot to put on my special karate pants. | 我忘了穿上我特别的空手道裤子 |
| 27 | You know the ones with a little extra room down there? | 你知道那些有 一点点额外的房间吗? |
| 28 | You get where this is going. | 你会得到它要去的地方。 |
| 29 | I ripped my pants from belt loop to zipper. | 我把裤子从皮带圈撕到拉链 |
| 30 | In that moment, I learned the impact | 那一刻,我学会了影响 |
| 31 | of anxiety on communication. | 对沟通的焦虑 |
| 32 | And from that moment, I have dedicated my life | 从那一刻起,我献身于我的一生 |
| 33 | to helping others learn to address this fear. | 帮助其他人学会解决这种恐惧。 |
| 34 | Each of us has stories to share, input to give, | 我们每个人都有故事可以分享, 投入可以提供, |
| 35 | and ideas to spread. | 并传播各种想法。 |
| 36 | If we allow anxiety to get in the way of that, | 如果我们允许焦虑 阻碍这一点, |
| 37 | we miss out, society misses out, | 我们错过了,社会错过了, |
| 38 | and we lose valuable, diverse voices. | 我们失去了宝贵的、多样的声音。 |
| 39 | Now, I am not alone in my anxiety in communication. | 现在,我不是孤独地 焦虑在沟通。 |
| 40 | If you have ever given spontaneous feedback, | 如果你曾自发反馈 |
| 41 | given a presentation, spoken up in a meeting, | 在一次会议上发言, |
| 42 | or even asked somebody on a date, | 或者甚至问某人约会, |
| 43 | you know what this anxiety feels like. | 你知道这种焦虑是什么感觉 |
| 44 | Research shares with us that 85% of people feel anxious | 研究告诉我们,85%的人感到焦虑 |
| 45 | in high-stakes speaking situations. | 在高调的演讲情况。 |
| 46 | And quite frankly, I think the other 15% are lying. | 坦白说,我认为其他15%的人在撒谎。 |
| 47 | I think we can create a situation | 我想我们可以制造一个局面 |
| 48 | in which they would feel nervous too. | 他们也会感到紧张 |
| 49 | So we must act to manage our anxiety | 所以,我们必须行动起来 处理我们的焦虑 |
| 50 | so we can accomplish our communication goals. | 这样我们就能够实现我们的交流目标。 |
| 51 | Now, I use that word manage very carefully. | 现在,我用这个词非常小心。 |
| 52 | I don't think we can ever truly overcome our anxiety, | 我认为我们无法真正克服我们的焦虑 |
| 53 | nor would we want to. | 我们也不会想要。 |
| 54 | Anxiety is actually helpful. | 焦虑其实是有用的。 |
| 55 | It gives us energy, it helps us focus, | 它给我们能量 帮助我们集中精神 |
| 56 | it tells us what we're doing is important, | 它告诉我们我们在做什么是重要的, |
| 57 | but we must manage it so it doesn't manage us. | 但是我们必须管理它,这样它就不会管理我们。 |
| 58 | And it's not just to help us feel more confident, | 这不仅仅是帮助我们 感到更加自信, |
| 59 | it helps our audience as well. | 这也帮助了我们的观众。 |
| 60 | How do you feel when you see a nervous speaker communicate? | 当你看到一个紧张的扬声器交流时 你感觉如何? |
| 61 | Some of you might like to watch people suffer, | 你们有些人可能想看别人受苦 |
| 62 | but most of us don't. | 但我们大部分人不会 |
| 63 | Most of us feel very uncomfortable and awkward. | 我们大多数人感到非常不舒服和尴尬。 |
| 64 | In fact, I call this secondhand anxiety. | 事实上,我称之为二手焦虑。 |
| 65 | The communicator's anxiety makes us feel nervous | 通讯员的焦虑让我们感到紧张 |
| 66 | as an audience, and therefore we're distracted | 作为观众, 所以我们分心 |
| 67 | and we can't pay attention to the message. | 我们无法关注信息。 |
| 68 | So we need to manage our anxiety | 所以,我们需要处理我们的焦虑 |
| 69 | not just to help ourselves as communicators, | 不只是作为通讯员帮助自己 |
| 70 | but to help our audience get our message. | 但是为了帮助观众获得我们的信息。 |
| 71 | Before I introduce you to some techniques | 在我给你介绍一些技巧之前 |
| 72 | that can help us manage our anxiety, | 这能帮助我们应付焦虑 |
| 73 | I think we need to spend a few moments | 我想我们需要花点时间 |
| 74 | understanding where this anxiety comes from. | 了解这种焦虑来自何处。 |
| 75 | I believe it's hardwired in us. | 我相信这对我们来说是铁丝网 |
| 76 | It's based on evolution. | 以进化为本. |
| 77 | We are wired to be very concerned | 我们被监听的非常关心 |
| 78 | about our relative status to others. | 我们和别人的相对地位 |
| 79 | Now I'm not saying who drives the fanciest car | 我不是说是谁开着幻想车 |
| 80 | or who has the most likes to a post they just put up. | 或谁最喜欢 他们刚设置的职位。 |
| 81 | I'm talking about the status that existed | 我说的是现在的状况 |
| 82 | when our species was first evolving, | 当我们的物种最初进化, |
| 83 | and we were hanging out in groups of about 150 people. | 我们一起游荡 大约150人。 |
| 84 | Your relative status there meant everything. | 你的相对地位意味着一切。 |
| 85 | It meant access to resources, food, shelter, reproduction. | 这意味着能够获得资源、食物、住所和生殖。 |
| 86 | It was absolutely critical that you had status | 这绝对是关键 你的地位 |
| 87 | within that group. | 在那组人中 |
| 88 | It was a matter of life or death. | 事关生死. |
| 89 | So this constant surveillance and understanding | 所以这种不断的监视和理解 |
| 90 | of our status is something that we carry forward to this day, | 我们的地位是我们 延续至今, |
| 91 | yet we can manage it. | 但我们可以管理它。 |
| 92 | But we have to take a two-pronged approach. | 但我们必须采取双管齐下的做法。 |
| 93 | We have to first address the symptoms | 我们必须首先解决症状 |
| 94 | as well as the sources. | 以及来源 |
| 95 | The symptoms have to do with what goes on | 症状和现在发生的事有关 |
| 96 | in our body physiologically | 在我们的身体生理上 |
| 97 | and what goes on in our mind psychologically. | 以及我们心灵中发生的一切 |
| 98 | And sources are things that actually make our anxiety worse. | 来源是让我们的焦虑更加恶化的东西。 |
| 99 | So let's get started. | 因此,让我们开始。 |
| 100 | For some of us, when we start communicating | 对有些人来说,当我们开始交流时 |
| 101 | in high-stakes situations, we feel our heart pound. | 在高压情况下,我们感到心跳。 |
| 102 | Maybe we get a little shaky. | 也许我们有点动摇。 |
| 103 | Maybe we perspire or blush. | 也许我们穿刺或脸红。 |
| 104 | We can manage these symptoms. | 我们可以控制这些症状。 |
| 105 | Take a deep breath before you start. | 在开始前深呼吸 |
| 106 | The kind of breath you would do if you're doing yoga | 如果你在瑜伽,你会呼吸那种气息 |
| 107 | or tai chi or qigong, that'll calm you down. | 或泰姬或奇贡, 那会让你冷静下来。 |
| 108 | If you shake, gesture broadly. | 如果你动摇了,就大张旗鼓 |
| 109 | Big, broad gestures, they can really help | 大而宽广的姿态,他们真的可以帮助 |
| 110 | that adrenaline go somewhere. | 肾上腺素去的地方。 |
| 111 | Most nervous people make themselves small and tight | 最紧张的人会变小变紧 |
| 112 | and they hold it in and shake. | 他们握住它,摇晃。 |
| 113 | If you perspire or blush, hold something cold | 如果你穿刺或脸红, 拿着冷的东西 |
| 114 | in the palm of your hand. | 在你的手掌间。 |
| 115 | It'll cool you down. | 它会冷却你。 |
| 116 | Much like putting a cold compress on your forehead | 就像在额头上加冷压 |
| 117 | or the back of your neck if you have a fever, | 或颈背,如果你发烧, |
| 118 | holding something cold reduces your core body temperature, | 持有一些冷的东西 降低你的核心体温, |
| 119 | reduces the perspiration, reduces the blushing. | 减少呼吸,减少脸红。 |
| 120 | You've all experienced this in reverse. | 你们都是反向经历的 |
| 121 | On a cold day, have you ever held hot coffee or tea | 在寒冷的一天,你曾经持有 热咖啡或茶 |
| 122 | and felt how it warmed you up? | 感觉如何温暖你? |
| 123 | We're just doing the opposite. | 我们只是做相反的。 |
| 124 | There are things you can do to manage | 有些事情你可以办到 |
| 125 | the physiological symptoms you have around anxiety. | 你的生理症状 围绕焦虑。 |
| 126 | But what about the cognitive symptoms? | 但认知症状呢? |
| 127 | The thing that makes people really nervous cognitively | 让人在认知上非常紧张的东西 |
| 128 | is their own anxiety. | 是他们自己的焦虑。 |
| 129 | It works something like this. | 是这样的 |
| 130 | You're sitting in a meeting and your turn is about to come up | 你在开会,轮到你了 |
| 131 | and as you're sitting there, you start getting | 当你坐在那里,你开始得到 |
| 132 | a little shaky, you might have some beads of perspiration | 有点摇晃,你可能会有一些 穿透的珠子 |
| 133 | on your brow and you start thinking to yourself, | 在你的眉毛 你开始思考自己, |
| 134 | oh my goodness, this is really important. | 哦,我的上帝,这真的很重要。 |
| 135 | I should have prepared more. | 我应该多准备一些 |
| 136 | I can't believe I'm in this situation. | 真不敢相信我竟然会这样 |
| 137 | Why am I doing this and not my colleague? | 为什么我这样做,而不是我的同事? |
| 138 | This sucks. | 这很烂。 |
| 139 | That's your anxiety making you more nervous. | 你的焦虑让你更加紧张 |
| 140 | There is a way that you can short circuit this. | 有个方法你可以短路 |
| 141 | Instead of running away from your anxiety, | 而不是逃避你的焦虑 |
| 142 | greet it, say to yourself, this is me feeling nervous. | 问候你,对自己说,这是我感到紧张。 |
| 143 | It makes sense that I'm nervous. | 这说明我很紧张 |
| 144 | I'm about to do something of consequence and importance | 我要做一些有后果和重要性的事 |
| 145 | and by giving yourself permission to feel anxious, | 并允许你感到焦虑, |
| 146 | you actually give yourself a sense of agency. | 你实际上给自己 一种代理感。 |
| 147 | You can take a breath, walk around the building. | 你可以呼吸一下 绕着大楼走 |
| 148 | This will help you feel composed rather than as if | 这会帮助你感到有组织而不是像 |
| 149 | your anxiety is spiraling out of control. | 你的焦虑症失控了 |
| 150 | We can do things that manage our physiological | 我们可以做一些能处理生理问题的事 |
| 151 | and psychological symptoms but we also have to address | 心理症状,但我们也必须解决 |
| 152 | the things that make our anxiety worse, the sources. | 那些让我们的焦虑更加恶化的东西 来源 |
| 153 | The number one fear I hear from people | 我从别人那里听到的头号恐惧 |
| 154 | is I'm afraid I'm going to forget. | 恐怕我会忘记 |
| 155 | I'm gonna blank out. | 我要把东西丢掉 |
| 156 | A great way to manage this is to have a map. | 一个很好的管理方法是拥有地图。 |
| 157 | You can't get lost if you have a map. | 如果你有地图,你不能迷路 |
| 158 | A map is nothing more in communication than a plan, | 地图只是计划而已 |
| 159 | a structure, a design. | 结构 设计 |
| 160 | There are many structures that can help you | 有很多结构可以帮助你 |
| 161 | with your communication. | 与您的通讯。 |
| 162 | My favorite is the what, so what, now what structure. | 我最喜欢的是什么,现在又是什么结构。 |
| 163 | You start by talking about what it is you're communicating. | 你从谈论你沟通的内容开始。 |
| 164 | Could be your idea, your plan, your product, a process. | 可能是你的主意,你的计划,你的产品,一个过程。 |
| 165 | You then explain why it's important to your audience. | 那你解释为什么对观众很重要 |
| 166 | How do they value from what you're saying? | 他们怎么看待你说的话? |
| 167 | And then finally, you explain what is next, | 最后,你解释下一步是什么, |
| 168 | what comes afterwards. | 之后会怎样? |
| 169 | By having a structure like what, so what, now what, | 通过一个结构 像什么,所以,现在什么, |
| 170 | you are less likely to forget. | 你不太可能忘记。 |
| 171 | And by the way, it helps the people you're speaking to | 顺便说一句,它能帮助你说话的人 |
| 172 | remember what you're saying as well. | 记住你在说什么 |
| 173 | Now another big accelerant to anxiety has to do | 现在,另一个大加速剂 焦虑必须做 |
| 174 | with the valuation and judgment | 价值和判断 |
| 175 | we feel the audience is doing on us. | 我们觉得观众正在对我们做。 |
| 176 | A great way to manage this is to redirect their attention. | 管理此事的好办法就是转移他们的注意力。 |
| 177 | Have them focus on something else. | 让他们专注于别的东西。 |
| 178 | So if you're giving a presentation, show a video clip. | 所以,如果你在做一个演示, 展示一个视频剪辑。 |
| 179 | Take a poll. | 进行民调. |
| 180 | If you're in interpersonal communication, ask a question. | 如果你在人际交流中, 问一个问题。 |
| 181 | Pass around a handout. | 传一施. |
| 182 | These distract people from paying attention to you. | 这些能分散人们的注意力 |
| 183 | It gives you an opportunity to calm down | 让你有机会冷静下来 |
| 184 | and the cool thing is it gets them more involved | 很酷的是,它让他们更多参与 |
| 185 | and engaged, it's a true win-win. | 并订婚, 这是一个真正的双赢。 |
| 186 | The last source I'd like to talk about | 我想谈的最后一个消息 |
| 187 | has to do with how we see our communication. | 和我们如何看待沟通有关 |
| 188 | Raise your hand if you've done one of these four things | 如果你做了这四件事之一,举手 |
| 189 | before in your life. | 在你之前的生活中。 |
| 190 | Has anybody done any singing, dancing, acting, | 有人唱过歌 跳舞 表演过 |
| 191 | or played a sport? | 还是玩运动? |
| 192 | Everybody, in each of those activities, | 每个人,在这些活动中, |
| 193 | there's a right way and a wrong way to do it. | 有正法与错法. |
| 194 | You're performing. | 你在演戏 |
| 195 | If you're an actor and you misspeak your line | 如果你是演员 却说错台词 |
| 196 | at the wrong time and the wrong place, | 在错误的时间和错误的地方, |
| 197 | you've made a mistake, not just for you, | 你犯了一个错误 不只是为你 |
| 198 | but the audience and the other actors. | 观众和其他演员 |
| 199 | If you're an athlete and you don't do | 如果你是一个运动员,你没有做 |
| 200 | what your sport requires at the right time and the right way, | 你运动需要的时间和方式 |
| 201 | you've done it wrong. | 你做错了 |
| 202 | In fact, some sports keep track of the errors you make. | 事实上,有些运动会记录你所犯的错误。 |
| 203 | We carry this mentality of right or wrong | 我们带着这种对错的心态 |
| 204 | into our communication. | 我们的通讯。 |
| 205 | I am here to tell you, as somebody who has been doing this | 我是来告诉你的 作为一直在做这件事的人 |
| 206 | for a long, long time, there is no right way to communicate. | 长久以来 没有正确的沟通方式 |
| 207 | There are better ways and worse ways, certainly, | 当然还有更好的方法 更糟糕的方法 |
| 208 | but no one right way. | 但是没有一条正确的路。 |
| 209 | So we need to replace the way we see communication | 所以我们需要改变我们的沟通方式 |
| 210 | as a performance as something else. | 作为表演,作为别的东西。 |
| 211 | And I'd like to suggest we need to reframe it | 我想建议我们重新定义它 |
| 212 | as a conversation. | 作为谈话 |
| 213 | How do you do that? | 你怎么做到的? |
| 214 | First and foremost, put your attention on your audience. | 首先 注意观众 |
| 215 | You're in service of their needs. | 你在为他们的需要服务 |
| 216 | With this audience-centric approach, | 以观众为中心的方法 |
| 217 | it makes it more conversational. | 更能说话 |
| 218 | Second, use conversational language. | 第二,使用对话语言. |
| 219 | Words like us, you, and we, that involves people. | 就像我们,你,我们, 这涉及到人们。 |
| 220 | And finally, ask questions. | 最后,问问题。 |
| 221 | Questions, by their very nature, are conversations. | 问题本质上就是对话。 |
| 222 | They're two-way. | 二者二义. |
| 223 | In so doing, you make the interaction less stressful for you | 这样,你就能减少互动压力 |
| 224 | and more engaging for your audience. | 更吸引观众 |
| 225 | So taken together, there are things that we can do | 所以,我们在一起, 有些事情我们可以做 |
| 226 | to manage our anxiety by addressing | 解决我们的焦虑 |
| 227 | both symptoms and sources. | 无论是症状还是来源 |
| 228 | Now this isn't necessarily easy. | 现在这不一定容易。 |
| 229 | It takes time. | 这需要时间。 |
| 230 | It takes persistence. | 它需要坚持不懈。 |
| 231 | We're fighting against ingrained anxiety | 我们在与内心的焦虑作斗争 |
| 232 | and years of learned behaviors and habits. | 和多年的学习行为和习惯。 |
| 233 | But with a little self-kindness and patience, | 但以一点自爱和耐心, |
| 234 | we can learn to manage our anxiety. | 我们可以学会应付我们的焦虑 |
| 235 | I see it happen all the time. | 我经常看到这种事 |
| 236 | Let me share a story with you. | 让我告诉你一个故事。 |
| 237 | I met Irma, who is a 72-year-old grandmother, | 我遇见了艾玛 她是一个72岁的祖母 |
| 238 | a couple years ago. | 几年前,我刚说 |
| 239 | Irma, like me, had a very traumatic experience | 爱玛,像我一样,有一段很痛苦的经历 |
| 240 | in high school. | 高中的时候 |
| 241 | She contributed some comment in class | 她在课堂上发表了一些评论 |
| 242 | and her English teacher looked at her and said, | 她的英语老师看着她说 |
| 243 | that is the absolute worst communication I have ever heard. | 这是我听过最糟糕的一次交流 |
| 244 | From that moment on, | 从那一刻起, |
| 245 | Irma actively avoided communicating with others. | 伊尔玛积极避免与他人沟通. |
| 246 | So much so that she chose the profession | 所以她选择了这个职业 |
| 247 | as a research librarian specifically | 专门担任研究图书管理员 |
| 248 | so she wouldn't have to talk to many people. | 这样她就不会跟很多人说话了 |
| 249 | But one day, her granddaughter, who she loved very much, | 但是有一天 她的孙女 她非常爱她 |
| 250 | asked her to give a toast at her wedding. | 让她在婚礼上敬酒 |
| 251 | Irma wanted to fulfill this request | 爱玛想要满足这个要求 |
| 252 | and that's where our paths crossed. | 这就是我们穿越的道路。 |
| 253 | I'll never forget the look on Irma's face | 我永远不会忘记艾玛的表情 |
| 254 | when she told me of her goal. | 当她告诉我她的目标。 |
| 255 | It was a combination of sheer terror | 简直是恐怖的结合 |
| 256 | and complete determination. | 和完整的决心。 |
| 257 | Now I am thrilled to share with you | 现在,我很高兴与你分享 |
| 258 | that Irma, after three months of hard work | 艾尔玛 经过三个月的辛勤工作 |
| 259 | and a little encouragement, gave an amazing toast. | 和一点点鼓励,给 一个惊人的祝酒。 |
| 260 | The joy on her face is something that I will never forget. | 她脸上的欢乐是我永远不会忘记的 |
| 261 | Like Irma, we all can learn to manage our anxiety. | 和爱玛一样,我们都能够学会应付我们的焦虑. |
| 262 | Regardless of if you're presenting at a wedding | 无论你是否出席婚礼 |
| 263 | or in a meeting, if you're pitching or protesting, | 或在一个会议, 如果你投或抗议, |
| 264 | you can learn to feel more confident when you communicate. | 交流时可以学会更加自信 |
| 265 | And we all benefit from the stories you're going to share, | 我们都会从你们分享的故事中获益 |
| 266 | the input you're going to give, | 你将要提供的投入, |
| 267 | and the ideas that you're going to spread. | 以及你将要传播的想法。 |
| 268 | I so look forward to your speaking up | 我很期待你说话 |
| 269 | without freaking out. | 没有吓坏。 |
| 270 | Thank you. | 谢谢 |
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