ep. 148 Jitters + Nerves

当你在比赛、表演或考试前感到紧张时，试试这些方法，帮你顺利度过难关。

When you feel nervous before a game, a performance or an exam, try these tools to help you get through it.

欢迎收听《自信女孩》播客，帮助你培养好奇心、同理心和自信心。

Welcome to the EmpowerfulGirls podcast that helps you grow curiosity, compassion and confidence.

本期内容专为青少年和儿童设计。

This is 10 for teens and tweens.

我是斯蒂芬妮·瓦尔德兹。

I'm Stephanie Valdez.

每期节目，我都会分享一些实用工具，让你相信自己有能力应对这个世界。

In each episode, I'll give you girls tools that will empower you to know you can take on the world.

大家好，女孩们。

Hello, girls.

欢迎收听《自信女孩》第148期节目。

Welcome to episode 148 of 10 for teens and tweens.

我是来自《自信女孩》的斯蒂芬妮·瓦尔德兹。

I'm Stephanie Valdez from EmpowerfulGirls.

谢谢你们的到来。

Thanks for being here.

有位女孩建议我们聊聊考试前、运动比赛时、舞台上唱歌或开始新事物时那种紧张的感觉。

One of you gals suggested a topic about the jitters or nerves you get before taking a test or competing in a sport or singing on stage or starting something new.

说实话，我完全懂这种感受。

And honestly, I can relate.

小时候，我每次要独唱、第一天去新学校、打垒球上场击球，或者在后台等着上台，都会心跳加速、手心冒汗。

Growing up, I would get butterflies in my stomach moments before singing a solo or on the first day at a new school or walking up to bat in softball or waiting backstage for my cue to go on.

就算现在，我经常在公众场合和镜头前讲话，还是会紧张。

Even now, I speak in public and on camera all the time, and I still get nervous.

这种感觉其实有个名字。

This feeling actually has a name.

它叫表演焦虑，各个年龄段的人都会遇到。

It's called performance anxiety, and it's very common among people of all ages.

所以你要知道，你并不孤单。

So please know you're not alone.

表演焦虑会让人在该行动时像被车灯照住的鹿一样僵住，该记东西时脑子一片空白，或者明明想表现得自信，声音和手却止不住地发抖。

Performance anxiety can cause us to freeze like a deer in headlights when we're supposed to be moving, or cause our minds to go blank when we need to remember important info, or make our voice and our hands shake when we're trying to be confident.

好消息是，对付表演焦虑是有办法的。

The good news is there are methods to handle performance anxiety.

咱们来聊聊几种实用的方法。

Let's explore a few.

如果你之前听过这个播客，可能听过我讲过，在面对困难时，给情绪命名的重要性。

If you've listened to this podcast before, you may have heard me talk about the importance of naming your emotions when dealing with struggles.

这个方法对缓解表演焦虑也很有帮助。

That tool can also be helpful with performance anxiety.

给情绪命名，能帮你更清楚地意识到自己此刻到底在感受什么。

By naming your emotions, you're helping yourself recognize how you're feeling about what's going on.

你也可以参考一下情绪轮，来帮自己更准确地定位感受。

You can even review the wheel of emotions to help you.

比如说，你正坐在教室里，马上就要开始一场单元测验。

Let's say you're in class about to take a unit test.

大家都看起来很紧张，你也一样。

Everyone seems stressed out, including you.

你拿出文具的时候，心里问自己：我现在到底是什么情绪？

As you pull out your supplies, you think to yourself, what emotions am I feeling right now?

稍作思考后，你意识到自己很紧张。

After a moment of reflection, you note that you feel nervous.

虽然昨晚复习了，但你还是怕会漏掉什么重要的内容。

Even though you studied last night, you're afraid you'll forget something important.

你还有压力，得考好点，不然成绩不够高，会被取消游泳队的资格。

You also feel pressure to do well so your grade stays high enough that you don't get disqualified from your school's swim team.

通过觉察并命名自己的情绪，你能更清楚地理解自己的感受，也更能接纳自己。

By noticing and naming your emotions, you can recognize your feelings and validate yourself.

我有这种感觉，其实很正常。

It makes sense that I feel this way.

光是担心，也不会让情况变好。

And worrying about it isn't gonna make things better.

那我该怎么帮助自己发挥出最佳状态呢？

So what can I do to help myself do my best?

识别自己的情绪，能帮你和情绪拉开一点距离。

Naming how you feel can help you separate yourself from your emotions situation.

这样你就有了更多空间去观察和消化这些感受，进而找到更有效的解决办法。

And that will give you a bit more space to observe and process it all so you can move on to more effective solutions.

比如深呼吸练习。

Like breathing exercises.

就是通过呼吸把紧张感排出去？

Just breathe away the jitter stuff?

我们在第五期聊过呼吸法，怎么有意识地、深深地从腹部吸气，用鼻子吸，用嘴巴呼。

We talked about breathing in episode five, how to breathe mindfully and deeply from your belly, in through your nose, out through your mouth.

我知道听起来太简单了，不像是真有用，但深呼吸确实能帮你放慢狂跳的心和纷乱的思绪。

I know it sounds too simple to work, but breathing exercises can help you slow your racing heart and mind.

就连特警队在面对极度紧张的情况时，也会用战术呼吸法。

Even SWAT teams use tactical breathing exercises for intensely stressful situations.

如果这对他们有用，对你目前遇到的性能问题也可能有帮助，试试三角呼吸法。

And if it works for them, it could also be helpful for whatever's causing your performance Try triangle breaths.

吸气，数三下。

Breathe in for three counts.

屏住呼吸，三下。

Hold your breath for three.

呼气，也是三下。

Breathe out for three.

或者也可以用方形呼吸法，也就是四边呼吸。

Or square or box breaths.

吸气，数四下。

Breathe in for four counts.

屏住呼吸，四下。

Hold your breath for four.

呼气四下，再屏住呼吸四下。

Breathe out for four, hold your breath for four.

每个练习重复几次，每轮都放慢你的计数节奏。

Repeat each exercise a few times, slowing your count with each round.

下次你比赛时试试看，看看效果如何。

Try it the next time you compete and see how it helps.

几年前，我读了一本叫《幸福优势》的书，作者是肖恩·阿克尔，它改变了我对思维方式的看法。

A few years ago, I read a book by Sean Achor called The Happiness Advantage and it changed how I thought about my thoughts.

肖恩分享了几项研究，说明积极思考如何影响表现。

Sean shared a few studies that illustrated how positive thinking can impact performance.

有一项研究中，学生们在考试前，有些人得到了糖果，或者被允许看他们最爱的视频。

In one study, before students took a test, some of them were given candy or got to watch their favorite videos.

他们甚至都没吃掉糖果，但考试前收到糖果或看有趣视频带来的正面情绪，让他们表现得比其他人更好。

They didn't even get to eat the candy, but the positive boost of being gifted candy or watching a fun video before the test helped those students outperform the others.

另一项研究里，拿到糖果的医生诊断病人的时间比没拿糖果的医生快了一倍。

In another study, doctors who were given lollipops they were able to correctly diagnose patients twice as fast as other doctors without lollipops.

还有一项研究，四岁的小朋友要完成一项搭积木的任务。

And in another study, four year olds had to do a task like build with blocks.

还有一些孩子在做任务前，被要求想想让人开心的事。

And some kids were instructed to think of something happy before doing the task.

这些孩子完成任务更快，出错也更少。

Those kids finished the task faster and with fewer errors.

我并不是说你要随身一直带着糖果。

Now, I'm not suggesting that you constantly keep candy with you.

我希望你能明白，想想让你开心、让你微笑的事，能把焦虑的想法转成积极的，从而提升你的表现。

I hope you see that thinking about something that makes you happy, that makes you smile, can shift your anxious thoughts to more positive ones and boost your performance.

当我们面临压力时，本能地就会冒出消极的自我对话。

When we're under pressure, our natural tendency is to think negative self talk.

我还没准备好。

I'm not ready.

我肯定会搞砸。

I'm gonna mess up.

别人在这方面比我强多了。

Others are better at this than me.

说实话，你觉得这些想法真能让谁表现得更好吗？

Let's be honest, do you think anyone does better because of those kinds of thoughts?

不可能。

No.

我们在第10期聊过积极暗示，第140期讲过视觉化练习。

We talked about affirmations in episode 10 and visualization in episode 140.

简单说，积极暗示就是说一些正面有力的话，视觉化则是提前在脑子里想象自己成功的场景。

In a nutshell, affirmations are positive, assertive statement and visualization is imagining your success before you go for it.

这些方法能帮你调动状态，调整到最佳心态。

These can help you hype yourself up and get you in the right mindset.

我看过不少顶尖运动员在比赛前做积极暗示和视觉化练习的视频。

I've seen videos of some of the best athletes doing affirmations and visualizations just before they compete.

比如2024年巴黎奥运会上，体操冠军西蒙·拜尔斯对自己说：我行的。

Olympic gymnast and gold medalist Simone Biles at the twenty twenty four Paris Olympics telling herself, I got this.

还有她的队友、奥运金牌得主苏妮·李，不断提醒自己：这是为我而战。

And her teammate, Olympic gold medalist Suni Lee, reminding herself, This is for me.

当奥运短跑选手、奖牌得主索尼娅·里查兹·罗斯在过去的比赛中出现‘我赢不了’的负面想法时，她会对自己说：是啊，没错。

And when Olympic runner and medalist Sonya Richards Ross had a negative thought about not winning in a past event, she'd tell herself, Yeah, that's right.

但我今天要重新开始。

But I'm doing it today.

姑娘们，你们说的话力量巨大，尤其是那些说给自己听的话。

Girls, your words have incredible power, especially the words you tell yourself.

如果积极肯定和视觉化对世界上最高水平的运动员在最大舞台上都有效，那它们也能帮到你。

And if affirmations and visualization work for the most elite athletes on the biggest stages in the world, then they can also help you.

如果你在演讲或比赛前感到紧张不安，一种释放焦虑的方法，就像泰勒说的，把紧张甩掉。

If you feel shaky or intense before a presentation or competition, one way to release nervous energy is like Taylor said, shake it off.

晃晃手、晃晃胳膊、晃晃腿、晃晃脚、晃晃头，全身都动起来。

Shake your hands, your arms, your legs, your feet, your head, your whole body.

如果在公共场合不想引人注意，也可以低调一点，比如在桌下转转手腕，把负面情绪甩开，动动肩膀，绷紧再放松脚趾，只要能让血液流动起来就行。

And if you're in public and you don't want to draw attention to yourself, you can be subtle and roll your wrists under a desk and flick the negative energy away, roll your shoulders, flex and point your toes, anything to get your blood flowing.

或者，如果能抽几分钟离开一下，去快步走一走，原地跳几下，释放内啡肽。

Or if you can step out for a few minutes, go on a quick power walk, jump up and down a few times to release endorphins.

你上台前，能把这种紧张感转化成积极的能量。

You'll convert that nervous energy into positive energy before you perform.

最后一点：如果焦虑太强，光靠这些方法不够用，找持证的心理治疗师做认知行为疗法，效果会很好。

One last thing: If your performance anxiety gets bigger than these tools can handle, cognitive behavioral therapy from a licensed professional can be very effective.

请记住，紧张和忐忑是再正常不过的事。

Please remember that feeling jitters and nerves is common.

你这一生中，会经历很多让你心跳加速的时刻。

Throughout your life, you'll have many experiences that give you butterflies.

那我常说的是什么？

But what do I like to say?

练习带来进步。

Practice makes progress.

你用这些方法克服挑战的次数越多，就越能游刃有余。

The more often you help yourself get through a challenge using tools like these, the better you'll get at it.

为了帮你，我做了一张‘紧张与焦虑’的海报，你可以打印出来，写上自己的话，贴在墙上，天天看见，天天提醒，天天练习，天天相信。

So to help you with this, I made a Jitters and Nerves poster for you to print out, personalize, and post on your wall where you'll see it, remember it, practice it, and believe it.

这才是关键。

That's the important part.

我会在播客第148期的节目笔记里附上这个文件链接，网址是 empowerfulgirls.com。

I will link that file in the show notes post for this podcast episode number 148 on the website empowerfulgirls.com.

拼写是 e-m-p-o-w-e-r-f-u-l-g-i-r-l-s 点 c-o-m。

That's spelled empowerfulgirlsgirls.com.

顺便说一下，你也可以在那儿订阅邮件列表。

And while you're there, you can get on the email list too.

你还可以去我的小店看看，那里有可打印的产品、课程等等。

You can also check out my shop for printable products, courses, and more.

如果你有想听的话题，我很乐意收到你的建议。

If you have a topic suggestion, I'd love to hear from you.

发邮件到 tweens get the okay from your parents to hellomepowerfulgirls dot com，记得先征得父母同意。

Send an email tweens get the okay from your parents to hellomepowerfulgirls dot com.

如果你已经有社交媒体账号，可以在 Instagram、TikTok 或 YouTube 上关注我，账号是 EmpowerfulGirls。

And if you have social media already, you can follow me on Insta, TikTok or YouTube EmpowerfulGirls.

我并不是在鼓励或推荐使用社交媒体，但我出现在那里，是想为你提供一种更真实、更积极的替代内容。

I'm not encouraging or endorsing social media, but I'm on there to offer an unfiltered, uplifting alternative to what's in your feed.

非常感谢你收听由EmpowerfulGirls推出的《给青少年和儿童的10分钟对话》播客。

Thank you so much for joining me for the 10 for teens and tweens podcast by EmpowerfulGirls.

我真的很期待下次再和你聊天。

I can't wait to talk with you again.

我爱你们，孩子们。

I love you girls.