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How do you overcome a fear of public speaking?
如何克服对公开演讲的恐惧？
Public speaking is one of the most common fears in the entire world.
公开演讲是全世界最常见的一大恐惧。
We are wired for social connection and this is why rejection and evaluation from other people is so scary to us.
我们天生渴望社交，因此其他人的拒绝和评价对我们来说很可怕。
What doesn't work is trying to remove anxiety completely from your life. That's impossible.
完全消除生活中的焦虑是行不通的，也是不可能的。
We need to experience some amount of fear to help us prepare, be present and ready for that public speaking engagement.
我们需要经历一定程度的恐惧，才能为公开演讲做好准备。
It's about learning how to get good at being uncomfortable in front of other people.
本视频将教你如何擅于在别人面前表现得不自在。
You can start by writing down what you're afraid of. Maybe you're afraid you're going to do a bad job. Then what might happen if that's true?
可以先写下害怕的事情。也许你担心自己会做得不好。然后假设如果是真的，会发生什么？
Now that you know your core fear, you can start practicing how to experience it.
现在你已经知道了自己内心深处害怕的事情，就可以开始练习如何体验恐惧了。
If you're afraid of failure, try practicing what you have to say in a low stakes social situation.
如果害怕失败，请尝试在低风险的社交场合练习必须说的话。
If you're afraid of embarrassing yourself, try saying something that's a little embarrassing around other people that you trust.
如果害怕让自己难堪，请尝试在信任的人面前说一些有点尴尬的话。
If you're afraid of sweating and looking anxious in front of other people, do some jumping jacks and then jump into a social situation and see what happens.
如果害怕出汗并且在别人面前显得焦虑，可以做一些开合跳，然后在社交场合实践一下，看看会发生什么。
These exercises are one way you can build that mental muscle to overcome this anxiety.
这些练习是增强意志力以克服焦虑的方法。
