跟讀練習: 3 Techniques for Managing Speaking Anxiety - 通過影片學習英語口語
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So let's get started with anxiety management.
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85 % of people tell us that they're nervous when speaking in public.
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And I think the other 15 % are lying.
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We could create a situation where we could make them nervous too.
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In fact, just this past week, A study from Chapman University asked Americans,
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"What are the things you fear most?" And among being caught in a surprise terrorist attack, having your identity stolen, was public speaking.
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Among the top five was speaking in front of others.
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This is a ubiquitous fear, and one that I believe we can learn to manage.
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And I use that word "manage" very carefully, because I don't think we ever want to overcome it.
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Anxiety actually helps us.
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It gives us energy, helps us focus, tells us what we're doing is important, but we want to learn to manage it.
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So I'd like to introduce you to a few techniques that can work, and all of these techniques are based on academic research.
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But before we get there, I'd love to ask you, What does it feel like when you're sitting in the audience watching a nervous speaker present?
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How do you feel?
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Just shout out a few things.
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How do you feel?
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- Comfortable.
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- Uncomfortable.
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I heard many of you going, "Yes, uncomfortable." It feels very awkward, doesn't it?
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So what do we do?
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Now, a couple of you probably like watching somebody suffer, but most of us don't.
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So what do we do?
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We sit there and we nod and we smile or we disengage.
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And to the nervous speaker looking out at his or her audience, seeing a bunch of people nodding or disengaged, that does not help.
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OK, so we need to learn to manage our anxiety
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because fundamentally your job as a communicator rather regardless of
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if it's planned or spontaneous is to make your audience comfortable because if they're comfortable, they can receive your message.
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And when I say comfortable, I am not referring to the fact that that your message has to be sugar coated and nice for them to hear.
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It can be a harsh message.
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but they have to be in a place where they can receive it.
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So it's incumbent on you as a communicator to help your audience feel comfortable, and we do that by managing our anxiety.
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So let me introduce you to a few techniques
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that I think you can use right away to help you feel more comfortable.
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The first has to do with when you begin to feel those anxiety symptoms.
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For most people, this happens in the initial minutes prior to speaking.
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In this situation, what happens is many of us begin to feel whatever it is that happens to you.
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Maybe your stomach gets a little gurgly, maybe your legs begin to shake, maybe you begin to perspire.
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And then we start to say to ourselves, "Oh my goodness, I'm nervous.
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Uh -oh, they're gonna tell I'm nervous.
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This is not gonna go well." And we start spiraling out of control.
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So research on mindful attention tells us that when we begin to feel those anxiety symptoms,
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we simply, Greet our anxiety and say, "Hey, this is me feeling nervous.
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I'm about to do something of consequence." And simply by greeting your anxiety and acknowledging it, that it's normal and natural.
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Heck, 85 % of people tell us they have it.
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you actually can stem the tide of that anxiety spiraling out of control.
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It's not necessarily going to reduce the anxiety, but it will stop it from spinning up.
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So the next time you begin to feel those anxiety signs, Take a deep breath and say,
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"This is me feeling anxious." I notice a few of you taking some notes.
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There's a handout that will come at the end that has everything that I'm supposed to say.
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Okay?
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Can't guarantee I'm going to say it, but you'll have it there.
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In addition to this approach, a technique that works very well-- and this is a technique
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that I helped do some research on way back when I was in graduate school--
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has to do with reframing how you see the speaking situation.
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Most of us, when we are up presenting, planned or spontaneous, we feel that we have to do it right.
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and we feel like we are performing.
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How many of you have ever acted, done singing or dancing?
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I'm not going to ask for performances now.
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OK, many of you have.
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We should note that we could do next year maybe a talent show of alums.
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It looks like we got the talent there.
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That's great.
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So when you perform, you know that there's a right way and a wrong way to do it.
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If you don't hit the right note or your right line at the right time, at the right place, you've made a mistake.
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It messes up the audience.
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It messes up the people on stage.
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But when you present, There is no right way.
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There's certainly better and worse ways, but there is no one right way.
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So we need to look at presenting as something other than performance.
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And what I'd like to suggest is what we need to see this as is a conversation.
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Right now, I'm having a conversation with 100 plus people.
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rather than saying, I'm performing for you.
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But it's not enough just to say, This is a conversation.
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I want to give you some concrete things you can do.
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First, Start with questions.
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Questions by their very nature are dialogic, they're two -way.
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What was one of the very first things I did here for you?
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I had you count the number of F's and raise your hands.
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I asked you a question.
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That gets your audience involved.
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It makes it feel to me as the presenter, as if we are in conversation.
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So use questions.
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They can be rhetorical, they can be polling, perhaps I actually want to hear information from you.
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In fact, I use questions when I create an outline for my presentations.
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Rather than writing bullet points, I list questions that I'm going to answer.
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And that puts me in that conversational mode.
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If you were to look at my notes for today's talk, you'll see it's just a series of questions.
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Right now, I'm answering the question, "How do we manage our anxiety?" Beyond questions,
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another very useful technique for making us conversational is to use conversational language.
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Many nervous speakers distance themselves physically.
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If you've ever seen a nervous speaker present, he or she will say something like this, "Welcome, I am really excited to be here with you."
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They pull as far away from you as possible because you threaten us, speakers.
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You make us nervous, so we want to get away from you.
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We do the same thing linguistically.
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We use language that distances ourselves.
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It's not unusual to hear a nervous speaker say something like, "One must consider the ramifications Or today we're going to cover step one, step two, step three.
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That's very distancing language.
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To be more conversational, use conversational language.
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Instead of one must consider, say, this is important to you.
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We all need to be concerned with, do you hear that inclusive conversational language?
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It has to do with the pronouns.
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Instead of step one, step two, step three.
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First, what we need to do is this.
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The second thing you should consider is here.
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Use conversational language.
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So being conversational can also help you manage your anxiety.
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The third technique I'd like to share is research that I actually started when I was an undergraduate here.
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I was very fortunate to study with Phil Zimbardo.
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of the Stanford Prison Experiment fame.
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Many people don't know that Zim actually was instrumental in starting one of the very first shyness institutes in the world,
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and especially in the country.
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And I did some research with him that looked at how your orientation to time influences how you react.
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And what we learned is, if you can bring yourself into the present moment, rather than being worried about the future consequences, you can actually be less nervous.
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Most of us, when we present, are worried about the future consequences.
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My students are worried they're not going to get the right grade.
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Some of you are worried you might not get the funding, you might not get the support, you might not get the laughs that you want.
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All of those are future states.
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So if we can bring ourselves into the present moment, We're not going to be as concerned about those future states, and therefore, we'll be less nervous.
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There are lots of ways to become present -oriented.
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I know a professional speaker, he's paid $10 ,000 an hour to speak.
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It's a good gig.
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He gets very nervous.
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He's up in front of crowds of thousands.
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Behind the stage, what he does is 100 push -ups right before he comes out.
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You can't be that physically active.
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and not be in the present moment.
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Now, I'm not recommending all of us go to that level of exertion, because he starts out of breath and sweaty.
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But a walk around the building before you speak?
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That can do it.
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There are other ways.
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If you've ever watched athletes perform, and get ready to do their event, They listen to music.
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They focus on a song or a playlist that helps get them in the moment.
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You can do things as simple as counting backwards from 100 by tough numbers like 17.
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I'm gonna pause 'cause I know people in the room are trying.
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Yeah.
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Gets hard after that third or fourth one, I know.
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My favorite way to get present -oriented is to say "tongue twisters."
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Saying a tongue twister forces you to be in the moment, otherwise you'll say it wrong.
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And it has the added benefit of warming up your voice.
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Most nervous speakers don't warm up their voice.
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They retreat inside themselves and start saying all these bad things to themselves.
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So saying a tongue twister can help you be both present -oriented and warm up your voice.
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Remember I said today we're going to have a lot of participation?
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I'm gonna ask you to repeat after me my favorite tongue twister.
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And I like this tongue twister because if you say it wrong, you say a naughty word.
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And I'm going to be listening to see if I hear any naughty words this morning.
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Repeat after me, it's only three phrases.
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"I slit a sheet.
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- I slitted.
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- A sheet I slit.
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- A sheet I slit.
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- And on that slitted sheet I sit.
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and all the best of the history.
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Very good.
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No shits excellent very good now in that moment I In that moment,
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You weren't worried about, "I'm in front of all these people.
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This is weird.
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This guy's having me do this." You were
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so focused on saying it right
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and trying to figure out what the naughty word was that you were in the present moment.
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That's how easy it is.
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So it's very possible for us to manage our anxiety.
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We can do it initially by greeting the anxiety when we begin to feel those signs, We can do it when we reframe the situation as a conversation.
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and we do it when we become present -oriented.
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Those are three of many tools that exist to help you manage your anxiety.
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Thank you.
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關於本課
在本課中，您將學習如何管理在公共場合演講時的焦慮感。根據研究，85%的人在演講時會感到緊張。我們將介紹三種有效的技巧來幫助您瞭解如何應對這種常見的恐懼，並藉此提高您的英語口語技能，特別是在雅思口語練習中。通過這些方法，您將能夠在各種演講場合中更加自信，從而提升您的表達能力和溝通效果。
關鍵詞彙和短語
- 焦慮 (anxiety): 對於許多人來說，在演講前感到的緊張情緒。
- 公眾演講 (public speaking): 在公眾面前進行講話，這是許多人的恐懼來源。
- 舒適 (comfortable): 在演講中讓聽眾感到安心，能夠接收資訊。
- 接受 (receive): 聽眾理解和吸收演講者所傳達的資訊。
- 正念注意 (mindful attention): 一種意識到自己情緒狀態的技巧，有助於管理焦慮。
- 深呼吸 (deep breath): 通過慢慢深吸氣來平息緊張情緒。
- 自我確認 (self-acknowledgment): 配合正念技術，接受並認可自己的緊張情緒。
- 陰影練習 (shadow speech): 一種模擬練習，幫助提高口語流利度和發音。
練習技巧
在進行英語口語練習時，理解和應用本課中提到的技巧是關鍵。推薦的練習方法包括：
- 慢速模仿（shadowing）：選擇演講者並模仿他們的語調和節奏，尤其是在感到緊張時。注意他們如何在不同情境中管理自己的焦慮情緒。
- 練習深呼吸：在開始演講之前或聽到緊張訊號時，停下來進行幾次深呼吸，幫助您集中注意力。
- 自我確認：在進行任何口語練習前，告訴自己“這只是我在練習”是很重要的，這可以幫助您放鬆。
- 參與小組討論：在一個小而舒適的環境中練習口語，逐漸適應更大的聽眾，這是準備雅思口語練習的良好途徑。
- 利用陰影練習網站（shadowing site）：通過資源豐富的平臺找到與本課內容相符的音訊，以幫助您在家中進行有效的英語口語練習，而不再避免公開演講的焦慮。
通過堅持練習這些技巧，您將能在各種場合中更加輕鬆自信地表達自己，提升您的英語口語能力。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | have ever acted · you've made · you've ever seen |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | being caught · are based |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。