当你站在演讲台上，你会情不自禁的四肢发抖么？声音就变得像蚊子一样小么？没关系，其实，有很多人都和你一样是聚光灯下羞赧的人。如何才能改变这种状态呢？演讲者Joe Kowan告诉你，他是怎么做到的。

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双 l 语 l 对 l 照

Joe Kowan: I have stage fright.

   我有怯场的毛病 （演讲者：乔·科文）

I've always had stage fright, and not just a little bit, it's a big bit.

   我一直都怯场 不是一点点 是非常严重的怯场

And it didn't even matter until I was 27.

   27 岁之前，这毛病对我都没什么影响

That's when I started writing songs, and even then I only played them for myself.

   在 27 岁那年，我开始写歌 那时只唱给自己听

Just knowing my roommates were in the  same house made me uncomfortable.

   但一想到室友就在隔壁，我就会觉得不自在

But after a couple of years,  just writing songs wasn't enough.

   几年后，我不再满足于单纯写歌

I had all these stories and ideas, and I wanted to share them with people, but physiologically, I couldn't do it.

   我有很多故事和创意想跟人们分享 但生理上，我做不到

I had this irrational fear.

   就因为这没来由的紧张恐慌

But the more I wrote, and the more I practiced, the more I wanted to perform.

   但我写的歌得越多，练得越多 就越想表演给大家看

So on the week of my 30th birthday, I decided I was going to go to this local open mic, and put this fear behind me.

   所以在我 30 岁生日那一周 我决定参加社区开麦表演 暂时把怯场的问题抛在脑后

Well, when I got there, it was packed.

   到了那儿，我发现已经人山人海

There were like 20 people there.

   大概有 20 个人在那里

(Laughter) And they all looked angry.

   （笑声） 他们看起来都很疯狂

But I took a deep breath, and I signed up to play, and I felt pretty good.

   我深吸一口气，在表演报名单上签了名 当时感觉还不错

Pretty good, until about 10 minutes before my turn, when my whole body rebelled, and  this wave of anxiety just washed over me.

   一直到表演前 10 分钟，我都自我感觉良好 接着，我全身开始不?整个人也变得非常不安

Now, when you experience fear,  your sympathetic nervous system kicks in.

   听我说，当你害怕时 交感神经系统就开始发挥作用

So you have a rush of adrenaline,  your heart rate increases, your breathing gets faster.

   你会肾上腺素增高，心跳加速 呼吸变急促

Next your non-essential systems start  to shut down, like digestion. (Laughter) So your mouth gets dry, and blood is routed away from your extremities,

   那些不太重要的系统?（笑声） 你会感到口干舌燥，四肢供血不足

so your fingers don't work anymore.

   手指变得僵硬

Your pupils dilate, your muscles contract, your Spidey sense tingles, basically your whole body is trigger-happy. (Laughter) That condition is not conducive  to performing folk music.

   你的瞳孔变大，肌肉?你的蜘蛛侠第六感也开始发挥作用 基本上，你整个人处?（笑声） 只是，这状态很不适合表演民谣

(Laughter) I mean, your nervous system is an idiot.

   （笑声） 我的意思是，你的神经系统基本报废了

Really? Two hundred thousand years of human evolution, and it still can't tell the difference between a saber tooth tiger and 20 folksingers

   不信？经过二十万年人类进化 它却分不清剑齿虎和

on a Tuesday night open mic?

   参加周二晚间开麦表演的 20 名民谣歌手

(Laughter) I have never been more terrified -- until now.

   （笑声） 我从没那么紧张过，不过现在更紧张

(Laughter and cheers) So then it was my turn, and somehow, I get myself onto  the stage, I start my song, I open my mouth to sing the first line,

   （笑声，鼓励声） 然后该我表演了 我挣扎着走上舞台，开始唱歌 我开口唱第一句歌词

and this completely horrible vibrato -- you know, when your voice wavers --  comes streaming out.

   发出的却是可怕的颤音 就是嗓音颤抖时发出的声音

And this is not the good kind of vibrato,  like an opera singer has, this is my whole body just convulsing with fear.

   但不是歌剧演员那种好听的颤音 而是因为害怕，全身发抖发出的声音

I mean, it's a nightmare.

   那真是一场噩梦

I'm embarrassed, the audience  is clearly uncomfortable, they're focused on my discomfort.

   我尴尬极了，观众也很不自在 他们只在关注我的局促不安了

It was so bad.

   真是太糟了

But that was my first real experience  as a solo singer-songwriter.

   这就是我作为唱作歌手的第一次个人表演经历

And something good did happen -- I had the tiniest little glimpse of that audience connection that I was hoping for.

   当然，也发生了值?我微微感受到了 希望跟观众达成的共鸣

And I wanted more. But I knew  I had to get past this nervousness.

   我想它让更强烈 当然，我知道必须先解决怯场的问题

That night I promised myself:  I would go back every week until I wasn't nervous anymore.

   那一晚，我向自己?从今往后，每周都参加开麦表演 直到不感到紧张为止

And I did. I went back every single week, and sure enough, week after week, it didn't get any better. The same  thing happened every week. (Laughter)

   我的确这样做了，每周都去 经过了一周又一周，果然 情况一点儿都没好?（笑声）

I couldn't shake it.

   我实在摆脱不掉它

And that's when I had an epiphany.

   直到有一天我灵光一现

And I remember it really well, because I  don't have a lot of epiphanies. (Laughter) All I had to do was write a song  that exploits my nervousness.

   那一刻我记得非常?（笑声） 我唯一需要做的，就是写一首表达我紧张的歌

That only seems authentic when I have stage fright, and the more nervous I was, the better the song would be. Easy.

   只有当我怯场的时候，这首歌才更有感染力 我越紧张 就能把歌演绎得越好。这太好办了

So I started writing a song about having stage fright.

   于是，我开始着手创作一首关于怯场的歌

First, fessing up to the problem, the physical manifestations, how I would feel, how the listener might feel.

   先坦承自己有怯场的毛病 说说都有哪些生理表现，有什么心理感受 谈谈听众的感受

And then accounting for things like my shaky voice, and I knew I would be singing about a  half-octave higher than normal, because I was nervous.

   然后再做些解释，比如为什么会发出颤音 我知道因为紧张 我的音比正常高半个八度

By having a song that explained  what was happening to me, while it was happening, that gave the audience permission to think about it.

   有了这么一首解释我状态的歌 当我怯场时 观众就不会觉得太突兀

They didn't have to feel bad  for me because I was nervous, they could experience that with me, and we were all one big happy, nervous,  uncomfortable family. (Laughter)

   他们不必因为我紧张而担心我 他们可以和我经历这一切 我们是开心快乐、?（笑声）

By thinking about my audience,  by embracing and exploiting my problem, I was able to take something  that was blocking my progress,

   我去体会听众的感受，接受并利用自己怯场的问题 从而挖出阻碍我前进的因素

and turn it into something that  was essential for my success.

   然后把它转化为成功的必备要素

And having the stage fright song let  me get past that biggest issue right in the beginning of a performance.

   这首怯场歌帮我解决了 开场表演最大的障碍

And then I could move on,  and play the rest of my songs with just a little bit more ease.

   这样我就能继续唱下去 稍微轻松地表演其他歌曲

And eventually, over time, I didn't  have to play the stage fright song at all.

   最终，我甚至完全不需要再唱这首怯场歌了

Except for when I was really  nervous, like now. (Laught

er) Would it be okay if I played the  stage fright song for you?

   除了我的确非常紧?（笑声） 可以为大家唱一次怯场歌吗

(Applause) Can I have a sip of water?

   （掌声） 我可以喝口水吗

(Music) Thank you.

   （音乐） 谢谢

I'm not joking, you know, ?

   嘿，我没开玩笑

this stage fright is real. ?

   我真的怯场

And if I'm up here trembling and singing, ?

   如果我在台上一边发抖一边歌唱

well, you'll know how I feel. ?

   你会知道我的感受

And the mistake I'd be making, ?

   我还会搞砸发出颤音

the tremolo caused by my whole body shaking. ?

   那是全身发抖的杰作

As you sit there feeling embarrassed for me, ?

   不用替我尴尬

well, you don't have to be. ?

   哦，真的不用

Well, maybe just a little bit. ?

   好吧，可以有一点

(Laughter) ? And maybe I'll try to imagine  you all without clothes. ?

   （笑声） 我会想象你们都没穿衣裳

But singing in front of all naked strangers scares me more than anyone knows. ?

   但在一群躶体陌生人前唱歌更让我紧张

Not to discuss this at length, ?

   不要细说下去

but my body image was never my strength. ?

   身材从不是我的强项

So frankly, I wish that you all would get dressed, ?

   老实说，我希望大家都正装出席

I mean, you're not even really naked. ?

   我的意思是，不要真的什么也不穿

And I'm the one with the problem. ?

   我才是有问题的那个人

And you tell me, don't worry  so much, you'll be great. ?

   你们跟我说，不要太烦恼，一定能唱好

But I'm the one living with me ?

   我一直都陪着自己

and I know how I get. ?

   我知道该怎样做

Your advice is gentle but late. ?

   你的建议很贴心，但来得有点晚

If not just a bit patronizing. ?

   就算你不是神气十足

And that sarcastic tone doesn't  help me when I sing. ?

   那挖苦的语调也让我唱不好

But we shouldn't talk about  these things right now, ?

   但现在我们不需要谈论这些

really, I'm up on stage, and  you're in the crowd. Hi. ?

   真的，我在台上，你在台下。嗨~

And I'm not making fun of  unnurtured, irrrational fear, ?

   我没有拿这莫名其妙的恐慌开玩笑

and if I wasn't ready to face this, ?

   如果没准备好去面对

I sure as hell wouldn't be here. ?

   我也不会站在这里

But if I belt one note out clearly, ?

   如果我清晰将一个音符弹唱

you'll know I'm recovering slowly but surely. ?

   你会明白我在恢复，慢却稳当

And maybe next week, I'll set my guitar ringin' ?

   或许，下周我会把吉他奏响

my voice clear as water, and everyone singin'. ?

   我的声音清澈如水，大家一起歌唱

But probably I'll just get up and start groovin', ?

   或许，我会走上台，渐入佳境

my vocal cords movin', ?

   声带不停震动

at speeds slightly faster than sound. ?

   快得超过声速