克服演讲焦虑：4. 我害怕在众人面前讲话

您正在收听BBC英语教学的《英语对话》播客。

You're listening to the Learning English Conversations podcast from BBC Learning English.

我们很快会推出另一期《地道英语》节目。

We'll have another episode of The English We Speak soon.

但今天我们将继续我们的特别系列《克服演讲焦虑》，这档播客旨在帮助您战胜说英语的恐惧。

But today we're continuing with our special series, Beating Speaking Anxiety, a podcast to help you fight your fears of speaking English.

本期节目名为《我害怕在众人面前说话》。

This episode is called I'm scared of speaking in front of people.

用英语在别人面前说话时，你会紧张吗？

Are you nervous to speak in front of other people in English?

我的手脚开始发抖。

My arms and legs start trembling.

我的心怦怦直跳，仿佛要跳出胸膛。

My my heart pounds as if trying to escape my chest.

这是一种完整的战斗或逃跑反应。

It's a full fight or flight response.

这就像一场表演。

It's a performance.

是的。

Yeah.

这真的就像一场表演。

It's it's like a performance.

你总是被他人，也被自己评判和评估。

You are constantly judged and evaluated by others and also by yourself.

但在那个平台上，他们并不害怕说话。

But on that platform, they were not afraid to talk.

所以科技实际上创造了一个安全的空间。

So technology basically created that safe space.

今天，我们谈论的是公开演讲，以及科技如何帮助我们在讲话时减少紧张感。

Today, we're talking about public speaking and how technology might help us feel less nervous when speaking.

大家好，欢迎收听《克服演讲焦虑》。

Hello and welcome to Beating Speaking Anxiety.

在这个特别的播客中，我们帮助你更自信地讲英语。

In this special podcast, we help you feel more confident speaking English.

我是汉南。

I'm Hanan.

我是乔治。

And I'm Georgie.

你可以在我们的网站 bbclearningenglish.com 上找到本集的文本和更多学习资源。

Find a transcript of this episode and more resources to help you learn on our website bbclearningenglish.com.

对许多人来说，演讲焦虑会引发身体反应。

For many people, speaking anxiety can cause a physical reaction.

我感到紧张和焦虑。

I feel nervous and anxious.

我觉得自己的身体开始过度换气。

I feel like my body starts to hyperventilate it.

这是来自墨西哥的埃莉萨。

This is Elisa from Mexico.

埃莉萨觉得用英语说话很有压力，但对她来说，最难的是在一群人面前讲话。

Elisa finds speaking in English stressful, but for her, the thing that's hardest is to speak in front of a group of people.

最让人紧张的时刻之一，就是我做研究报告的时候。

One of the most nerve racking moments was present in my research project.

埃莉萨不得不在一个坐满来自世界各地的人的房间里展示她的研究项目。

Elisa had to present her research project to a room full of people from around the world.

很多人应该都对埃莉萨在演讲时感受到的焦虑感感同身受。

A lot of people will be familiar with the anxiety Elisa felt about the presentation.

那是我经历过的最焦虑的时刻。

It was the most anxious moment ever felt.

我头疼又胃痛。

I had a headache and a stomachache.

那一刻太可怕了。

That moment was terrifying.

我们把这种必须在很多人面前讲话的情况称为公开演讲。

We call situations like this, where you have to speak in front of a lot of people, public speaking.

即使在母语中，人们在公开演讲时也会感到紧张。

And people can feel nervous to do public speaking, even in their first language.

但用第二语言做演讲可能会更糟糕。

But doing it in your second language can be even worse.

看到别人的面孔也让我紧张，这让我觉得自己被审视和评判。

It also makes me nervous to see people's face in a way makes me feel polished and judged.

当Elisa不得不在众人面前说英语时，她感到愚蠢和被评判，这是很常见的。

Elisa felt foolish and judged when she had to speak English in front of people, and this is common.

这是独一无二的。

It's it's unique.

对吧？

Right?

你不能只是默默地学习，你必须在别人面前展示自己。

You cannot just, you know, silently study it or, you know, you have to present to yourself in front of others.

这是一种表演。

It's a performance.

是的。

Yeah.

这就像一场表演。

It's like a performance.

这是韩娜·罗，一位语言焦虑专家，我们在本系列的第一集中曾听过她的分享。

This is Hanan Luo, an expert in language anxiety who we heard from in the first episode of this series.

韩娜表示，在众人面前讲话感觉像是一场表演，这是一种非常强烈的经验。

Hanan says that speaking in front of people feels like a performance, which is quite an intense experience.

因此，你不断受到他人和自己的评判与评估。

So you are constantly judged and evaluated by others and also by yourself.

将说第二语言视为一场表演，有助于我们理解为什么它会让我们感到如此紧张。

Thinking of speaking a second language as a performance helps us understand why it can make us feel so nervous.

大多数人站在台上面对人群时都会紧张，而说另一种语言时的感觉也完全如此，即使是在小群体对话中也是如此。

Most people would be nervous to stand on a stage in front of people, and speaking another language can feel exactly like that, even during small group conversations.

是的。

Yeah.

我以前经常感到这种恐惧，当时我在西班牙说西班牙语。

I used to feel this fear a lot I was Spanish in Spain.

即使在一群我了解、爱我且友善的朋友中，我一开口说话，大家都会看着我，然后我突然就忘了所有单词。

Even in a group of friends that I know love me and are kind, I would start speaking and everyone would look at me and suddenly I forget all the words.

我会变得非常紧张，然后什么也不说了，这真的非常尴尬。

I get really stressed and then I don't say anything and then it's really, really embarrassing.

是的。

Yeah.

有趣的是，像你这样通常很自信的人，Georgie，仍然会经历这些感受。

And what's interesting is that people like you, Georgie, who are usually quite confident can still experience these feelings.

对。

Yes.

还有另一位这样的人，她本身很自信，但学习一门新语言时却感到紧张和害羞，她就是北德克萨斯大学学习技术教授雷吉娜·卡普兰·拉科夫斯基。

And another person like that who is quite confident but found speaking a new language made them feel stressed and shy is Regina Kaplan Rakowski, Professor of Learning Technologies at the University of North Texas.

作为语言学习者，我学过十几种语言，我一直觉得和别人交谈时不太自在，因为我害怕犯错。

As a learner and I studied a dozen languages, I always felt like, you know, not that comfortable to talk to other people because I was afraid to make mistakes.

我担心他们听不懂我。

I was afraid that they will not understand me.

也许他们会取笑我。

Maybe they will make fun of me.

雷吉娜想尝试找到方法，帮助学习者分散他们在说话时的焦虑感。

Regina wanted to try and find ways to distract learners from the anxiety they feel when speaking.

于是她开始研究虚拟现实技术。

So she started working with virtual reality.

这是一种让你感觉自己身处不同地方或情境的技术。

This is technology which makes you feel like you're in a different place or situation.

其中一个例子是使用名为《第二人生》的虚拟世界，帮助学习德语的学生放松。

One example was using a virtual world called Second Life to help students studying German relax.

我们重现了一家巴伐利亚啤酒馆。

We recreated a Bavarian beer house.

于是我们给学生们配备了大杯啤酒。

So we took students with, you know, big pints of beer.

当然，像这样的事情在真实课堂中是不可能实现的。

And well, things like this would not be possible in a real classroom, of course.

但对我来说，看到那些平时非常安静、从不开口的学生，在这个平台上却不再害怕说话，因为他们背后有虚拟头像的保护，这非常有趣。

But it was extremely interesting for me to see how many students that normally would be super quiet, they would never open their mouth, but on that platform, they were not afraid to talk because they were shielded behind avatars.

所以，技术本质上创造了一个安全的空间。

So technology basically created that safe space.

这项技术创造了一种想象中的情境，帮助学生享受乐趣并忘记紧张。

The technology created an imaginary situation which helps students have fun and forget their nerves.

但雷吉娜也使用虚拟现实来模拟学生最害怕的具体情境。

But Regina also uses virtual reality to create the exact situations that students are afraid of.

是的。

Yes.

因此，学生可以练习在虚拟人群面前讲话。

So students can practice talking in front of an audience of virtual people.

他们会做出各种手势，可能让我感到开心或不快。

They would do different gestures that would may maybe make me feel either good or bad.

但这没关系。

But that's okay.

关键是我要适应这一点，因为在公众面前、观众面前，有时会有很多人，他们会做各种事情，比如玩手机、笑，你知道的，就在后排。

The idea is that I need to get used to it because in front of the public, the audience, sometimes you have a lot of people and they do all different things like playing on their phones or laughing, you know, somewhere at the back.

你总需要为各种不同的反应做好准备。

There's always different responses you need to get prepared for.

哇，我觉得科技真的很有趣，一方面它可以分散学习者的注意力，让他们忘记焦虑，另一方面又能让他们在让自己感到压力的情境中练习。

Wow, I think it's really interesting how technology can be used on one hand to distract learners and make them forget about their anxiety, but also to practice in the situations that make them feel stressed.

所以这就像，是的，创造一个安全的空间，在没有压力的情况下建立自信和技能。

So it's kind of, yeah, this idea of a safe space to build your confidence and skills without the pressure.

你知道这不是真实的，但感觉却有点真实。

You know it's not real, but it still feels kind of real.

那那些无法接触到这种技术的人怎么办呢？

But how about people who don't have access to this technology?

你觉得呢，乔治亚，用镜子怎么样？

What do you think, Georgie, of maybe using a mirror?

我以前也这么做过。

And I I used to do that myself.

我会站在镜子前练习。

I would stand in front of the mirror and practice.

我不仅为了英语这么做，也是为了工作，这很有帮助，因为你可以看到自己，观察自己如何发音某些单词。

And I I did it for my job as well, not just for the English, but it helps a lot because you can see yourself, you see how you pronounce certain words.

你觉得这个方法怎么样？

What do you think of that technique?

是的。

Yeah.

我觉得这是个非常好的建议。

I think that's I think that's a really good tip.

Georgie，你还有其他建议吗？

Georgie, are there any other tips you would recommend?

有。

Yes.

我最喜欢的方法是打电话然后去散步。

My favorite one is to phone someone and go for a walk.

我以前确实这么做过，这对我帮助很大。

So I actually used to do this and it really helped me.

我用西班牙语和别人打了三十分钟电话，戴着耳机。

I spoke for thirty minutes on the phone in Spanish with someone and I had my headphones in.

我在走路，所以注意力有些分散。

I was walking, so I was distracted.

对方不在眼前，我看不到他们的表情，也就不会担心他们评判我的错误。

I didn't have them in front of me, so I couldn't see their face judging my mistakes or anything like that.

这是我最喜欢的方法。

That's my favourite one.

这非常好，因为这样你也能放松下来，更自在。

That's very good because also you let your nerves go, you're more relaxed.

没错，没错。

Exactly, exactly.

你在户外，注意力非常分散。

You're in the fresh air, you're very distracted.

这是个不错的方法。

It's a good one.

如果你要进行演讲，比如真正的公开讲话，想想你如何用母语来准备。

And if you have a presentation, so real public speaking, think about how you might prepare in your own language.

花时间练习，确保你对某人演练过，包括像回答问题这样的环节，这些往往更难准备。

Put in the time to make sure you've practiced it to someone, including things like taking questions which can be harder to prepare for.

科技可以帮助我们。

Technology can help us.

语音消息和视频很棒，因为你可以提前写下想说的内容。

So voice messages and videos are great because you can prepare make notes about what you want to say.

你可以回听并检查自己的发音。

You can listen back and check your pronunciation.

现在也有一些使用人工智能的应用程序，你可以说话并获得反馈。

There are now also some apps using AI where you can speak and get feedback.

记住，你不需要像哈南那样的技术，你的想法就够了。

Remember you don't need technology like your idea Hanan.

所以对着镜子练习，最重要的是你要多加练习。

So speaking in front of the mirror the most important thing is that you practice.

谢谢收听这一期节目。

Thanks for listening to this episode.

如果你想进一步提升口语能力，乔治已经制作了关于本系列中讨论的所有恐惧的视频。

If you want more help with your speaking skills, Georgie has made videos on all the fears we talk about in this series.

你将听到更多建议，并看到真实学习者如何实践这些技巧。

You will hear more advice and see some tips in action with real learners.

请访问 bbclearningenglish.com 查看这些视频。

Find them at bbclearningenglish.com.

下一次，我们将讨论口音以及如何让别人听懂你的英语。

Next time, we'll be talking about accents and getting people to understand you in English.

再见

See you

然后。

then.

再见。

Bye bye.