如何克服上台紧张情绪

可以使用以下方法，第一，台下多练习，做到内容烂熟于心，第二，深呼吸，适当运动，缓解紧张情绪，第三，转移注意力，上台后看向远处，不与别人的目光对视，第四，自我暗示，即使失败也没关系。

上台会有紧张的情绪可能是由于经验不足、对演讲内容不熟、外界给予的压力大、心理负担大等因素造成的，需要分别对应每种原因及时做出相应措施。

心理紧张是很普遍的一种生理反应，每个人在上台演讲、主持或者是面对众人说话时，或多或少都会出现紧张心理，要正视它、克服它。

如果有条件，在上台演讲之前，可以提前先熟悉场地，上台模拟几次演讲，放宽心态，这样在正式演讲的时候可以缓解紧张情绪。

如何克服上台紧张情绪英语作文

「英语演讲」如何克服紧张情绪？10招助你从容演讲

Feeling some nervousness before giving a speech is natural and even beneficial, but too much nervousness can be detrimental. Here are some proven tips on how to control your butterflies and give better presentations:

在演讲前感到有些紧张是很自然，甚至是有帮助的，但过于紧张就可能坏事了。以下是一些实用妙招，能帮你克服紧张，从而表现更佳。

1. Know your material.

熟悉演讲材料。

Pick a topic you are interested in. Know more about it than you include in your speech. Use humor, personal stories and conversational language – that way you won’t easily forget what to say.

选择一个你感兴趣的主题。了解比演讲涉及内容更广泛的知识。善于利用幽默、亲身经历以及对话式的语言——这样你就不会轻易遗忘要说的内容。

2. Practice. Practice. Practice!

练习，练习，再练习！

Rehearse out loud with all equipment you plan on using. Revise as necessary. Work to control filler words; Practice, pause and breathe. Practice with a timer and allow time for the unexpected.

拿起你要用到的所有道具,大声演练。根据需要及时修正。努力控制衔接词的使用。练习停顿与换气。计时排练，为可能出现的突发状况预留出时间

3. Know the audience.

熟悉听众。

Greet some of the audience members as they arrive. It's easier to speak to a group of friends than to strangers.

在听众到场时，和他们打个招呼寒暄一下。对着一群朋友演讲会比对着陌生人容易得多。

4. Know the room.

熟悉会场。

Arrive early, walk around the speaking area and practice using the microphone and any visual aids.

早点到，在会场内四处走走，试试麦克风和视听辅助设备。

5. Relax.

放轻松。

Begin by addressing the audience. It buys you time and calms your nerves. Pause, smile and count to three before saying anything. Transform nervous energy into enthusiasm.

开场时先跟观众互动一下。这能给你时间冷静下来。停顿，微笑，默数三秒再开始演讲。把紧张的情绪转化成饱满的热情。

6. Visualize yourself giving your speech.

设想你演讲时的情境。

Imagine yourself speaking, your voice loud, clear and confident. Visualize the audience clapping – it will boost your confidence.

想象你在演说，你的嗓音洪亮、清晰、充满自信。设想听众热情地鼓掌——这将会激发你的自信心。

7. Realize that people want you to succeed.

你要知道人们都希望你成功。

Audiences want you to be interesting, stimulating, informative and entertaining. They’re rooting for you.

听众希望你的演讲趣味盎然、振奋人心，教育与娱乐并举。他们都是支持你的。

8. Don’t apologize for any nervousness or problem – the audience probably never noticed it.

别为任何的紧张或是失误道歉——听众们或许都没有注意到。

9. Concentrate on the message – not the medium.

将注意力集中在你想传达的信息——而非表现方式上。

Focus your attention away from your own anxieties and concentrate on your message and your audience.

把注意力从你自身的紧张焦虑上移开，放到演讲内容和听众身上。

10. Gain experience.

获取经验。

Mainly, your speech should represent you — as an authority and as a person. Experience builds confidence, which is the key to effective speaking. A Toastmasters club can provide the experience you need in a safe and friendly environment.

基本上，你的演讲应能代表作为专家和个人的你。经验能塑造自信，而自信正是优秀演讲的关键。参加英语演讲俱乐部能让你在轻松、友好的氛围里获得需要的经验。

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