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How can you manage performance anxiety?
如何应对舞台恐怖？
Too much or too little nerves and you won't perform your best.
紧张情绪过多或过少都无法发挥出最佳水平。
So whether you want to nail that work presentation, concert solo or sink that game-winning shot, here's how to harness that nervous energy and put it to good use.
因此，无论您是想在工作演讲、音乐会独奏还是投进制胜球中表现出色，以下都是如何控制紧张情绪并将其充分利用的方法。
Develop a pregame routine. So much of performing is about being in the right headspace.
制定赛前例行程序。表现很大程度上取决于保持良好的心态。
Sometimes this means blasting your hype up playlist and imagine yourself crushing it.
有时这意味着大声播放喜欢的歌曲，并想象自己正在大放异彩。
Sometimes this means using earplugs, making the rest of the world disappear while you do some deep breathing. Done the drills. Great.
有时这意味着使用耳塞，在深呼吸时让世界消失。完成练习。很棒。
Now do them with your friend heckling you or do a few minutes of jumping jacks and then go into your practice.
现在，在朋友的嘲笑下练习，或者做几分钟的开合跳，然后开始练习。
Get used to all that discomfort and come gameday it'll work for you, not against you.
习惯所有这些不适，比赛日就会对你有利，而不是不利。
Gameday arrives, time to shut out the noise. Ignore the crowd, the what ifs, the score, all of that.
比赛日到了，是时候屏蔽掉噪音了。忽略人群、假设、比分等等。
Break it all down to the next question on the test: the next note you have to play, the next line you have to give, the next play you have to complete.
把所有问题分解成考试的下一个问题：你必须演奏的下一个音符、你必须给出的下一句歌词、你必须完成的下一个演奏。
Keep your mind focused on the next step and keep going. Performance anxiety is completely normal.
集中精力于下一步并继续前进。舞台恐怖很正常。
Channel that energy, harness those butterflies, show the world what you're made of.
引导能量，驾驭紧张情绪，向世界展示你的本色。
