演讲前15分钟要做的10件事

时间：2020-08-21 16:37:40 演讲技巧我要投稿

演讲前15分钟要做的10件事

　　引导语：对付怯场心理最有力的武器是诚心实意地告诉自己你对本次演讲准备得十分充分：你的选题不仅对自己而且对听众很有吸引力;你对该题目已深思熟虑，而且收集到了所有所需资料。

演讲前15分钟要做的10件事

　　"The human brain starts working the moment you are born and never stops until you stand up to speak in public." —George Jessel

　　“人类大脑在一出生就开始活动，但当你站做公众演讲时它就停止了。”——乔治·杰赛尔

　　In the 15 minutes before you're about to give a big, important presentation, it's too late to change the content of your speech, says Darlene Price, president, of Well Said, Inc. and author of "Well Said! Presentations and Conversations That Get Results."

　　“15分钟之后，你就要开始一场非常重要的演讲，改掉你演讲的内容已经太迟了”，Well Said公司主席达琳·普莱斯如是说道，她也是《说得好!富有成效的演讲和会话》的作者。

　　Building blocks such as analyzing the audience, creating well-designed slides, and rehearsing aloud should have already been laid, says Price. "Now, the big moment has arrived, and an eager audience awaits your message."

　　通过分析听众，设计幻灯片打好基础并大声排练。普莱斯说：“现在，重大的时刻已经来临，听众们等着你给他们传达信息。”

　　Whether you're stepping to the front of the room to speak to just a few people, or making a grand entrance in a ballroom to address thousands, you can effectively use the time immediately before you go up to prepare your body and mind for peak performance, Price says.

　　当你走到房间中央，对着为数不多的人演讲，或者是在宴会厅面对上千名听众，你都可以有效使用上台前的时间，做好身心上的准备，达到最佳状态。

　　Here are 10 things you can do in the 15 minutes before a big presentation to optimize your speaking success:

　　要让你的演讲成功，以下是你在演讲前15分钟可以做的10件事：

　　1. Use the restroom. "First thing's first," Price says. "Needing the toilet when you wouldn't normally 'have to go' is a common reaction to anxiety and pre-speech jitters. Why take chances? Plan ahead and use the restroom in the moments prior to going on stage."

　　1.上厕所。“首先第一件事”普莱斯说，“当你感到焦虑和演讲前的紧张不安时，你可能需要上厕所。不要碰运气，提前计划好，在你上台之前就去上厕所。

　　2. Check out the meeting room and audiovisual set-up. As the speaker, be sure you know the environment, including the seating arrangement, presentation electronics, microphone, and lighting. Get to the room early and ensure you're comfortable with the set-up. "This step shows the audience you're prepared and helps ensure your presentation runs smoothly," she says.

　　2.检查会议室和视听设备。作为主讲人，确保你熟悉演讲环境，包括座位安排、演讲电子设备、麦克风和灯光。提前去会议室，保证你能适应设备。“这一步骤向观众表明你准备好了，同时保证让你演讲顺利进行。”

　　3. Meet and greet the audience before you speak. Shake hands and talk with as many people as possible ahead of time. "This shows the audience you're approachable and personable," Price explains. "You may even learn a few names, issues, and stories to weave into your presentation. Plus, having conversations with your listeners ahead of time transforms scary 'public' speaking into natural relaxed 'personal' speaking."

　　3.在你演讲之前和观众问好。尽可能提前和大家握手。“这给观众展示出你很平易近人，很有风度。”普莱斯解释说，“你可能会知道其中一些人的名字、话题和故事，用来放进你的演讲里。另外，预先和你的听众进行对话能把一次吓人的‘公众’演讲变成了轻松自然的‘私人’谈话。”

　　4. Take several deep belly breaths. Since anxiety tightens the muscles in the chest and throat, it's important to diminish that restricting effect with deep inhalations. Don't underestimate the power of a long slow deep breath. It maximizes the amount of oxygen that flows to the lungs and brain; interrupts the adrenalin-pumping "fight or flight" response; and triggers the body's normal relaxation response. In the moments leading up to your presentation, breathe deeply and deliberately.

　　4.深呼吸。紧张会让你的胸部和喉咙上的肌肉紧绷。深呼吸有助于缓解这种效果。不要低估慢速平稳的深呼吸的作用。它可以使进入肺部和大脑的氧气量达到最大量;阻止肾上腺激素激增导致的“战斗或逃跑”反应;激发身体正常的放松反应。在马上要做演讲的时候，记得深呼吸。

　　5. Practice the first minute in your mind. Whatever you're planning to say as the captivating opener — a witty quotation, personal story, or startling statistic — rehearse the first few sentences several times, Price suggests. Knowing exactly how you're going to start gives you confidence, enables you to look directly into the eyes of audience members as you begin (not at notes or a slide), and creates a powerful first impression.

　　5.首先在你脑海中练习第一分钟。不管你要说什么当作为一个有吸引力的开场白——旁征博引，个人故事，或者令人吃惊的数据——把前几句话联系几遍。准确知道你要怎么开场会给你自信，让你在开始的时候能直视观众的眼睛(而不是看着笔记或者幻灯片)，创造出良好的第一印象。

　　6. Focus on positive thoughts and images. "Harnessing the power of the mind-body connection means that you can learn to use your thoughts to positively influence your body's physical responses," Price says. As a result, you can decrease stress and increase a sense of wellbeing and control, just by holding positive thoughts and images in your mind. For example, replace the thought, "I'm so nervous and unprepared I'm going to bomb," with a positive statement such as, "I'm an expert on my topic," "I'm enthusiastic and engaging," or, "I'm credible and confident."

　　6.专注于积极的想法。普莱斯说：“控制思想—身体之间的联系意味着你会积极运用你想法来影响你身体的反应。”因此，只要脑海里带着积极的想法，你就可以减轻压力，增加幸福感和掌控力。比如，把“我很紧张，我没准备好，我要死了”这样的想法换成“我在这个话题上是个专家”“我很热情迷人”或者“我非常可靠，非常自信”这样积极的评价。

　　7. Smile. Maintain a positive, pleasant expression on your face in the moments before you speak. "Smiling actually relaxes the body. Physiologically, smiling emits endorphins in the brain that calms the nerves, creates a pleasant attitude, and promotes a sense of wellbeing," she says. Plus, a smile conveys confidence and self-assurance. It shows your audience that you're happy to see them and enthusiastic about your message.

　　7.微笑。说话前脸上保持积极、愉快的表情。“微笑事实上可以放松身体。生理上，微笑在大脑中分泌脑内啡，这能镇静神经，产生愉快的心态，提升幸福感。”她说。另外，微笑能传达自信。向观众表明你很高兴见到他们，对你自己的演讲很有热情。

　　8. Sip water that is either warm or room temperature, with lemon if possible. "This helps with dry-mouth, cuts through mucus buildup in the mouth, and clears the throat," Price says. Avoid cold food and drinks, dairy products, and carbonated beverages — and ensure a glass or bottle of water is within arm's reach during your speech.

　　8.喝点热水或者温水，最好放点柠檬。“这能缓解口干，防止口腔粘液，还能清喉。”普莱斯说。避免冷食和冷饮、奶制品和碳酸饮料。确保在演讲过程中随时能拿到一杯或一瓶水。

　　9. Exercise lightly. In a private setting beforehand, do some light stretching, a few knee-bends, or take a brisk walk down the hall and back. This rids the body of excess energy and sends oxygen to the brain.

　　9.稍微锻炼一下。预先在私下做些轻微的伸展运动、屈膝运动，或者沿着走廊来回快走。这样可以防止身体中精力过度，把氧气运输到大脑去。

　　10. Assume a standing position in the five minutes prior to speaking. If you're the host or only speaker, you'll be standing anyway. However, if you're one of several speakers on the agenda, and your turn is coming up in five minutes, simply step to the back of the room and stand, or stand up if you're backstage. "The sitting position is motionless, passive, and inactive. By standing, you summon energy ahead of time, give your body a chance to warm up, and place yourself in a posture ready for action."

　　10.在演讲5分钟前做好站立的准备。如果你是主持人或者是唯一的'演讲者，你不管怎样都是站着的。但是如果你是议程里演讲者中的一个，还有5分钟轮到你的时候，走到房间后面站着，如果你在后台的话就站起来。“坐着的姿势是静止的、被动的，不活跃的。通过站立，你可以提前积攒力量，给你身体做个热身，做好行动的准备。”

　　Most speakers, beginners and veterans, readily admit to feeling nervous in the moments leading up to a speech or presentation. It may feel uncomfortable, but it's completely natural and even necessary, Price explains. "In fact, many professional speakers don't want to lose the butterflies; they aim to leverage them. They actually value this adrenalin surge because it fuels the body with the energy and enthusiasm necessary for a great performance."

　　大部分演讲者，不管是新手还是老手，都承认在演讲和展示之前都会紧张。这感觉可能很不舒服，但是却很正常，甚至是必要的。普莱斯解释说，“实际上，很多专业的演讲者不希望丧失紧张的感觉。他们想要利用紧张感。他们认为肾上腺素的增加很有价值，因为它能让身体充满表演必要的能量和激情。”

　　"Don't squander those precious few minutes prior to your presentation," she says. "Use every moment to prepare mentally and physically for a dynamic performance."

　　“别浪费演讲前珍贵的几分钟。”她说，“全身心利用好每一分钟，展现出一场充满活力的表演。“

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