上台演讲时很紧张怎么办（优秀7篇）

紧张怯场是一种正常的心理反应，几乎每一位演讲者都如此。美国演讲学家查尔斯 •格鲁内提出了自我形象受威胁论，以此来解释人们为何会有紧张怯场心理。这次作文迷为您整理了上台演讲时很紧张怎么办（优秀7篇），希望能够给予您一些参考与帮助。

内容导航

上台演讲时如何克服紧张 篇1上台演讲紧张怎么办 篇2上台演讲紧张怎么处理 篇3如何克服演讲时的紧张心理 篇4缓解紧张，放松自己的方法 篇5上台演讲紧张怎么办 篇6上台讲话、发言，演讲紧张怎么办 篇7

上台演讲时如何克服紧张 篇1

一、 你所需要具备的心态：

1. The mentality you need:

1、 要坚信人人都可以成为一个优秀的演讲者。有许多例子证明一个普通的演讲者经过练习，完全能够成为优秀的演讲www．.cn者。

1. We must believe that everyone can become an excellent speaker.Many examples prove that an ordinary speaker can be a good speech WWW..cn.

2、 要理解你的听众都希望你成功，他们来听你的演讲就是希望能听到有趣的、有意义的、能刺激和提升他们思想的演讲。

2. To understand that your audience wants you to succeed. When they come to listen to your speech, they want to hear interesting, meaningful, stimulating and enhanced their thoughts.

3、 对自己没有信心或没有兴趣的演讲，如果能推掉就尽量推掉。

3. Lectures that have no confidence or interest in yourself, if you can push it off, try to push it off.

二、 你需要做的演讲练习工作：

Second, the speech exercises you need to do:

1、 多做练习是最好的准备。你心里的自信越高，你的表现就会越好。

1. Doing more exercises is the best preparation.The higher the confidence in your heart, the better your performance will be.

2、 练习时，请亲人和朋友作为观众，然后给予你回馈。如果没有亲人朋友，一面镜子或你的宠物都可以成为你的听众，尽量让自己想象自己就站在听众面前。

2. During the practice, please ask your loved ones and friends as the audience, and then give you back.If you do n’t have friends and friends, you can be your listener with a mirror or your pet, and try to make yourself stand in front of the listener.

3、 录音录像，然后自己通过自我批评实现进步。每一次演讲至少练习两次，最好一直练习到滚瓜烂熟为止。要确定能够在时限之内讲完。

3. Recording and video, and then make progress through self -criticism.Practice at least twice for each speech, it is best to practice until the melon is rotten.It must be determined that it can be finished within the time limit.

4、 如果你会脑筋一片空白，那就准备一份讲稿，多次练习，在脑海里多过几次。

4. If you will have a blank brain, prepare a lecture, practice many times, and pass it a few more times in your mind.

5、 如果你仍然担心，那就把你的笔记带进场，万一忘记可以当场查看你的笔记。

5. If you are still worried, bring your notes into the field, in case you forget to check your notes on the spot.

6、 如果你还担心，那就把你的演讲写出来，然后现场念。

6. If you are still worried, write your speech and read it on the spot.

三、 演讲前你需要做的工作：

3. The work you need to do before the speech:

1、 如果可能，在上台前先和前面几排的听众聊聊天。一方面，可以让局面更友善，帮助你减轻压力；另一方面，也可以多给你几个和善的脸让你讲得更轻松。

1. If possible, chat with the listeners in the previous rows before taking office.On the one hand, the situation can make the situation more friendly and help you reduce stress; on the other hand, you can also give you a few more good faces to make you easier.

2、 如果你担心讲得不够激情，演讲前多喝几杯咖啡——但如果喝多了会发抖，那就不要喝了。

2. If you are worried that you are not passionate enough, drink a few cups before the speech -but if you drink too much, you will not drink.

3、 在上台前做深呼吸可以降低血压和澄清头脑。也请参考大脑体操中的交叉动作，有意识地藉由放松伸展动作，让左右脑进入较佳的整合。

3. Deep breathing before taking office can reduce blood pressure and clarify the mind.Please also refer to the cross movements in the brain gymnastics, consciously use the relaxation and stretching movements to allow the left and right brain to enter a better integration.

4、 通过做脸部动作放松脸上的肌肉，比如张大再闭紧你的眼睛和嘴，不过千万不要被他人看到。

4. Relax the muscles on the face by doing face movements, such as Zhang Da close your eyes and mouth, but don't be seen by others.

四、 演讲时你尽量要做到：

Fourth, you try to do it as much as possible during the speech:

1、 如果讲到一半忘了演讲词，不要紧张，直接跳到下面的题目，很可能根本没有人注意到你的失误。

1. If you talk about half of your speech, don't be nervous, and jump directly to the question below, it is likely no one to notice your mistakes at all.

2、 停顿不是问题，不要总是想发声以填满每一秒钟。最优秀的演讲者会利用间隔的停顿来把他的重点更清晰地表达出来。

2. Passing is not a problem. Don't always want to speak up to fill up every second.The best speaker will use the interval to stop expressing his key points more clearly.

3、 如果看听众的眼睛会让你紧张，那就看听众的头顶（听众不会发现的）。

3. If the eyes of the audience will make you nervous, it depends on the top of the audience (the audience will not find it).

4、 眼睛直视听众，可以随机地更换注视的对象。不要左右乱看，不要往上看，因为这会让你看起来不值得信任。

4. Looking at the audience directly, you can randomly replace the gaze object.Don't look around, don't look up, because it will make you look not worthy.

5、 如果看观众会让你感觉紧张，那么眼睛可以多看那些比较友善的、或常笑的脸。

5. If you watch the audience, you will feel nervous, then your eyes can look at those more friendly or smiling faces.

6、 演讲最好用接近谈话的方式进行，用简单的语句表达清晰的思路，不要太咬文嚼字。

6. Speech is best to do a close way to talk, express clear ideas in simple sentences, don't chew too much.

7、 最好适当地使用肢体语言，做些手势，不要太死板。

7. It is best to use body language appropriately and do some gestures. Don't be too rigid.

8、 如果你会发抖，不要拿纸在手上，因为纸会扩大你发抖的程度，而把手握紧成拳头，或扶着讲台。

8. If you will tremble, don't take the paper on your hand, because the paper will expand your trembling level, and hold your hand tightly into your fist, or hold the podium.

9、 演讲时千万不要提到自己的紧张，或对自己的表现道歉，那只会让你更失去自信。

9. Do not mention your nervousness or apologize to your performance during your speech, which will only make you lose more confidence.

10、 如果能在开场白时吸引到听众的兴趣，整场演讲便会变得便容易和顺畅。

10. If you can attract the interests of the audience in the opening white, the whole speech will become easy and smooth.

上台演讲紧张怎么办 篇2

1、回避目光法：转移目光，采取流动式的虚视方法，有意识地回避目光对视，保持良好的心境。

1. Avoiding the eyes: Drive your eyes, adopt a mobile way of viewing, and consciously avoid your eyesight, and maintain a good state of mind.

2、呼吸松弛法：运用深呼吸松弛紧张情绪，具体做法是站立、目视前方、全身放松、做深呼吸。

2. Breathing relaxation method: Use deep breathing relaxation and tension. The specific method is standing, visually visual, relaxing the whole body, and deep breathing.

3、自我陶醉法：假想自己获得成功的情绪，就会信心倍增。

3. Self -intoxication method: If you want to succeed in your own, you will double your confidence.

4、自我调节法：在演讲前通过创设良好的外界环境。

4. Self -regulation method: Create a good external environment before the speech.

5、注意转移法：有意识地把注意力转移到某个具体的物件上。

5. Pay attention to the transfer method: consciously transfer the attention to a specific object.

6、语言暗示法：包括自我暗示和他人暗示。

6. Language suggestion: Including self -suggestion and others.

上台演讲紧张怎么处理 篇3

1、忍受视线

1. Tolerance

演讲一般不会只面对一个人，也就是说，演讲者必须忍受众目睽睽。但是，并不是每一位听众都会用善意的目光面对你。即便如此，演讲者也不可以避开听众的视线进行演讲。

The speech generally does not just face one person, that is, the speaker must endure the eyes.However, not every listener will face you with goodwill eyes.Even so, the speaker cannot avoid the audience's sight.

克服这种来自视线的压力的秘诀就是一边演讲，一边从听众当中找寻对自己投以善意目光的人，并且要尽量无视那些冷漠的目光。此外，演讲者还需要将自己的视线主动投向那些以点头示意肯定你的观点的听众，这样做既可以使他们感受到演讲者关注并且在意他们的想法和感受，又可以巩固演讲者的自信心。

The secret to overcome this kind of stress from sight is to speak while looking for people who vote for goodwill, and try to ignore those indifferent eyes from the audience.In addition, speakers also need to actively invest in their own sights to the audience who nodded with a point of affirmation of your point of view. This can make them feel the speaker's attention and care about their thoughts and feelings.Essence

2、控制面部表情

2. Control facial expression

演讲时，紧张情绪会表现在面部表情上。即使演讲的内容再精彩，如果演讲者的表情总是缺乏自信，演讲也很容易变得没有说服力。

During the speech, nervousness will be manifested in facial expressions.Even if the content of the speech is wonderful, if the speaker's expression always lacks confidence, the speech can easily become unconvinced.

控制面部表情有两种方法，一是不可低头，一旦低头就会给人没有信心之感，而且如果视线不能与听众接触，就难以吸引听众的注意；二是放慢讲话速度，这样做可以缓解和稳定情绪，面部表情也得以放松，全身也会随之放松，演讲会更自然。

There are two ways to control the facial expression. One is that you should not bow your head. Once you bow your head, you will feel unprepared, and if you can't contact the audience, it will be difficult to attract the attention of the audience. The second is to slow down the speed of speech.And stable emotions, the facial expressions can also be relaxed, the whole body will relax, and the speech will be more natural.

3、控制语速

3. Control the speed of speech

演讲的语速标准大致为每5分钟讲3张左右的A4纸质原稿。这个标准需要视情况而定，如果从头至尾一直以相同的语速演讲，听众可能会产生听力疲惫。

The speaking speed standard is roughly about 3 A4 paper manuscripts every 5 minutes.This standard needs to be dependent on the situation. If from beginning to end, the audience may have hearing fatigue.

如何克服演讲时的紧张心理 篇4

1、演讲者应认识到紧张感是演讲中的一种自然现象

1. The speaker should realize that tension is a natural phenomenon in the speech

绝大多数的演讲者在演讲中都不可避免地或多或少伴有紧张感，古今中外，许多知名的语言大师，如林肯、田中角荣、邱吉尔，他们的第一次演讲都是因紧张而以失败告终的。对此，演讲者应该有一个清醒的认识，明确告诉自己：演讲的紧张心理的产生是必然的，但同时也是可控的。这正如许多短跑名将的情况一样，不管他们有过多少次比赛经验，不管他们取得过怎样的辉煌，但每当站在起跑线上准备起跑时，紧张感总会伴随着他们。并且实验已经证实：适度的紧张感有助于运动员的成功。从这个角度讲，适度的紧张感对演讲者也有益而无害，因为它能造成一种压力，迫使演讲者更认真、更慎重，对成功和失败的各种可能因素考虑得更周到、更详细，从而避免了盲目乐观、轻率从事的毛病。

Most speakers are inevitably more or less tensions in the speech. Many well -known language masters, such as Lincoln, Tanaka Kok Rong, and Churchill.End with failure.In this regard, the speaker should have a sober understanding and clearly tell yourself: the tension of the speech is inevitable, but it is also controllable.This is just like the situation of many sprint names. No matter how many experiences they have had experience and no matter how glorious they have, they will always be accompanied by them when they stand on the starting line to start.And the experiment has confirmed that moderate tension helps athletes' success.From this perspective, moderate tension is also beneficial and harmless to the speaker, because it can cause a pressure, forcing the speaker to be more serious and more cautious.Details to avoid the problems of blind optimism and lightness.

2、演讲者事先应做好充分准备

2. The speaker should be fully prepared in advance

演讲者应尽量做到使演讲稿的质量更高一些，演讲词记得更熟一些，口语和态势语的设计更精细一些，表达起来更有把握一些。如有条件，不妨找两三个朋友充当听众，自己给他们试讲一番，让朋友多提意见和建议，及时修改。如是演讲比赛，则要准确地计算时间，宁短勿长。除此之外，演讲者还应早点到会场，熟悉会场环境、音响效果、噪音指数、光线强度等，了解观众的大体情况，如观众的人数、文化程度、年龄、性别等，甚至可到听众中间去找人聊聊。这样做可以使演讲者感受到演讲只不过是一次扩大了的谈话，听众只不过是谈话的对象。这样，在正式演讲时，就能消除陌生感。另外，还可以分析一下前面一位演讲者的优处和不足，找出自己的优势所在，增强自信心。

Speakers should try to make the quality of the lectures higher. Remember to be more familiar with the speech words.If you have conditions, you may wish to find two or three friends as a listener, give them a try, and let friends make more opinions and suggestions, and modify it in time.If this is a speech contest, you should accurately calculate the time.In addition, the speaker should also attend the venue earlier, familiar with the conference environment, audio effects, noise index, light intensity, etc., to understand the general situation of the audience, such as the number of audiences, cultural levels, age, gender, etc.Go in the middle to talk to people.This can make the speaker feel that the speech is just an enlarged conversation, and the audience is just the object of conversation.In this way, in a formal speech, you can eliminate strangeness.In addition, you can also analyze the advantages and deficiencies of the previous speaker, find out your advantages, and enhance your confidence.

3、演讲者在上讲台前，应充满自信，自我放松

3. The speaker should be full of confidence and relax yourself before the podium

法拉第不仅是英国知名的物理学家和化学家，也是知名的演说家。他在演讲方面取得的成功，曾使无数青年演讲者钦佩不已。当人们问及法拉第演讲成功的秘决时，法拉第说：“他们（指听众）一无所知。”从此，这句格言就作为法拉第的演讲秘决而流传于世。对不少演说家的成长产生过不小的影响。法拉第是一个谦逊诚恳的人，他说的这句话决没有贬低和愚弄听众的意思。他只是启示演讲者，必须建立演讲获得成功的信心。事实上，不少演讲者对听众作了过高的估计，以致对自己的演说缺乏必要的自信。本来演讲者对自己演讲内容的熟悉程度是任何一个听众都无法相比的。“他们一无所知”就意味着你根本没有必要去担心听众知道你在演讲的某个地方出了问题，某个地方卡了壳，你完全可以放心大胆地去讲，即使讲错了，只要你能随机应变，不动声色地及时调整，听众是听不出来的，何况，即使高明的专家听了出来，也只会暗暗钦佩你的灵活机智，对你会有更高的评价。

Faraday is not only a well -known physicist and chemist in the UK, but also a well -known speaker. His success in his speech has admired countless young speakers. When people asked Faraday's successful decision, Faraday said, "They (referring to listeners) have nothing to know." Since then, this grid speech has been passed on to the world as the secret of Farada's speech. It has a significant impact on the growth of many speakers. Faraday is a humble and sincere person. The consequences he said did not degrade and fool the audience. He just enlightened the speaker and had to establish a confidence in successful speeches. In fact, many speakers have made too high estimates to the audience, so that they lack necessary self -confidence in their speeches. Originally, the speaker's familiarity with the content of his speech could not be compared with any audience. "They know nothing" means that you don't need to worry about the audience knowing that there is something wrong with you in the lecture. Sometimes you have a shell, you can say it boldly, even if you say something wrong, As long as you can respond randomly and adjust calmly, the audience cannot hear it, not to mention that even if Gaoming experts listen to it, they will only secretly admire your flexibility and wit, and will have a higher evaluation of you.

缓解紧张，放松自己的方法 篇5

精神上：

mentally:

有不少演讲教练会教学员把听众当成土豆、稻草人、白痴，这样心理上占了优势，就不会紧张了。但这样做，并不好。

There are many speaker coaches as potatoes, scarecrows, and idiots, so that they will not be nervous about their psychological advantages.But this is not good.

这么做，意味着你将漠视你的听众，不会有眼神和情感的交流，你也只是为了完成演讲而演讲。

Doing this means that you will ignore your audience and will not have eyes and emotions. You just speak to complete your speech.

换得了精神安慰，却牺牲了对观众的关注，得不偿失。所以，不建议你这么做。

Instead of spiritual comfort, he sacrificed the attention of the audience and lost money.Therefore, it is not recommended to do this.

生理上：

Physiological:

演讲前，进行深呼吸，可以让更多的氧气进入身体，加速血液循环，让血液回流到大脑，这是一个不错的办法。

Before the speech, deep breathing can allow more oxygen to enter the body, accelerate blood circulation, and let the blood flow back to the brain. This is a good way.

有些讲者上场前会在后台不停的走动，其实也是一种紧张时自我释放的表现。

Some speakers will keep walking in the background before playing, which is actually a manifestation of self -release when nervous.

还有一招，我亲测有效。你可以握紧双拳，绷紧全身，坚持十秒，然后突然放松。如此反复数次，也能让自己身体上获得轻松感。

There is also a trick, I have a personal test.You can hold your fists, tighten your whole body, persist for ten seconds, and then relax suddenly.This repeated several times can also make you feel relaxed.

如果时间充裕、条件允许的话，花五分钟做一段冥想，也是不错的选择。

If there is plenty of time and allowed, it is also a good choice to spend five minutes of meditation.

心理上：

Psychological:

假设今天你发了一张自拍到朋友圈，收到99个点赞和1个差评，你会更关注什么？大部分人会对那1个差评心怀芥蒂，而忽略了99个点赞，这是人之常情。

Suppose you sent a selfie to the circle of friends today, and received 99 likes and 1 bad review. What will you pay more attention to?Most people will have a bad review of the bad reviews and ignore 99 points of praise. This is a common sense.

演讲也是如此。演讲当中，如果有一小撮听众开始走神不耐烦、刷手机、交头接耳、起身走人，都会给舞台上的讲者带来心理上很大的压力和不安。你会怀疑自己讲得不好，从而严重影响自信心，最后当然越发紧张。

The same is true of speeches.During the speech, if a small number of listeners start to get impatient, swipe their mobile phones, get their heads, get up, and get away, they will bring great psychological pressure and anxiety to the speakers on the stage.You will doubt that you are not talking well, which seriously affects self -confidence, and of course he becomes more and more tense.

正确的做法是调整心态，“适当忽视”台下的“负面情绪”。你可以安慰自己，“也许听众已经听过这些内容，他们不感兴趣没关系，我只要服务好其他的听众就好了。”这时，你应该把注意力专注在你讲的内容上。

The correct approach is to adjust the mentality and "neglect the negative emotions" in the audience.You can comfort yourself, "Maybe the audience has heard these contents. It doesn't matter if they are not interested. I just need to serve other listeners." At this time, you should focus on what you are talking about.

上台演讲紧张怎么办 篇6

1、忍受视线

1. Tolerance

演讲一般不会只面对一个人，也就是说，演讲者必须忍受众目睽睽。但是，并不是每一位听众都会用善意的目光面对你。即便如此，演讲者也不可以避开听众的视线进行演讲。

The speech generally does not just face one person, that is, the speaker must endure the eyes.However, not every listener will face you with goodwill eyes.Even so, the speaker cannot avoid the audience's sight.

克服这种来自视线的压力的秘诀就是一边演讲，一边从听众当中找寻对自己投以善意目光的人，并且要尽量无视那些冷漠的目光。此外，演讲者还需要将自己的视线主动投向那些以点头示意肯定你的观点的听众，这样做既可以使他们感受到演讲者关注并且在意他们的想法和感受，又可以巩固演讲者的自信心。

The secret to overcome this kind of stress from sight is to speak while looking for people who vote for goodwill, and try to ignore those indifferent eyes from the audience.In addition, speakers also need to actively invest in their own sights to the audience who nodded with a point of affirmation of your point of view. This can make them feel the speaker's attention and care about their thoughts and feelings.Essence

2、控制面部表情

2. Control facial expression

演讲时，紧张情绪会表现在面部表情上。即使演讲的内容再精彩，如果演讲者的表情总是缺乏自信，演讲也很容易变得没有说服力。

During the speech, nervousness will be manifested in facial expressions.Even if the content of the speech is wonderful, if the speaker's expression always lacks confidence, the speech can easily become unconvinced.

控制面部表情有两种方法，一是不可低头，一旦低头就会给人没有信心之感，而且如果视线不能与听众接触，就难以吸引听众的注意；二是放慢讲话速度，这样做可以缓解和稳定情绪，面部表情也得以放松，全身也会随之放松，演讲会更自然。

There are two ways to control the facial expression. One is that you should not bow your head. Once you bow your head, you will feel unprepared, and if you can't contact the audience, it will be difficult to attract the attention of the audience. The second is to slow down the speed of speech.And stable emotions, the facial expressions can also be relaxed, the whole body will relax, and the speech will be more natural.

3、控制语速

3. Control the speed of speech

演讲的语速标准大致为每5分钟讲3张左右的A4纸质原稿。这个标准需要视情况而定，如果从头至尾一直以相同的语速演讲，听众可能会产生听力疲惫。

The speaking speed standard is roughly about 3 A4 paper manuscripts every 5 minutes.This standard needs to be dependent on the situation. If from beginning to end, the audience may have hearing fatigue.

以上三种方法，演讲者可根据自己的情况任选一种尝试，努力寻找突破，但这些并不是克服紧张、缓解怯场表现的所有方法，演讲者也可以寻找适合自己的其他方法，例如可以尝试在自己所有的紧张怯场表现中寻找一个有代表性的行为，有意识地改掉它，并且注意会产生怎样的变化。这虽然听起来很简单，但却是最艰难的一步。

In the above three methods, the speaker can choose one attempt according to your own situation and strive to find breakthroughs, but these are not all methods to overcome tension and alleviate the performance of the show. The speaker can also find other methods that suits you, such as you can try it.Looking for a representative behavior in all your nervous and timid performance, consciously changed it, and pay attention to what changes will occur.Although this sounds simple, it is the most difficult step.

上台讲话、发言，演讲紧张怎么办 篇7

一、心态建设

1. Mental construction

首先你要知道，为什么在演讲的时候你会紧张？跟我一起想像这样一个场景：十万年前，我们的祖先来到一片陌生的领地。突然，他发现有十几只狼盯着他，这个时候何止是紧张！是害怕的要尿裤子了，对他而言只有一种选择——转身逃跑。而如果这个时候出现在他面前的是一只兔子，他还会紧张吗？基本上不会。我们的祖先生活在危机四伏的远古时代，靠打猎维生，紧张是他们的生存本能。那些面对危机不会紧张的人，很难留下后代。对我们来说，会紧张是刻在基因里的，当面对危险，当被很多人盯着看的时候就会触发而演讲，是把我们重新放到一个被无数人盯着看的场景之下。为了克服这种紧张感，首先你必须做好心理建设。你要不断告诉自己：来看我演讲的人，都是心怀善意的，都是不会伤害我的。同时你要注意，演讲时，紧张感和兴奋感时一个硬币的两面。我不建议，完全消除紧张感（事实上你也做不到），因为这也会导致你完全不兴奋，效果反而会大打折扣。

First of all, you need to know, why are you nervous when speaking? Imagine such a scene with me: 100,000 years ago, our ancestors came to a strange territory. Suddenly, he found that more than a dozen wolves stared at him, not just nervous at this time! I was afraid of urinating pants, and there was only one choice for him -turn around and escape. And if a rabbit appeared in front of him at this time, would he be nervous? Basically not. Our ancestors lived in the ancient times of the crisis. Relying on hunting and living, nervousness was their survival instinct. Those who are not nervous in the face of crisis are difficult to leave offspring. For us, the nervousness is engraved in the gene. When facing danger, when many people are staring at it, they will be triggered and spoke. Down. In order to overcome this sense of tension, you must first do psychological construction. You must keep telling yourself: the people who come to see my speech are kind -hearted, and they will not hurt me. At the same time, you should pay attention to the two sides of a coin when speaking, tension and excitement. I do n’t recommend it, completely eliminating tension (in fact you ca n’t do it), because this will also cause you to be completely excited, but the effect will be greatly reduced.

二、熟悉内容

2. Familiar content

很多人会紧张，都是因为担心：万一讲着讲着卡壳怎么办？忘词怎么办？万一没有人回应自己怎么办？这些怎么办的问题，其实完全可以事先解决掉。担心没人回应自己，那就提前找一两个朋友在下面给里支持，演讲的时候多和他们做延伸交流。唯一要担心的，其实也就忘词。但也是完全有办法解决的呀如果你是脱稿演讲（废话，不脱稿肯定不担心忘词）1.通读你的演讲稿10次以上，并且演练3次以上。记住，一定是通读，而不是背诵重要的事说三遍：演讲不是背诵比赛！演讲不是背诵比赛！演讲不是背诵比赛！你要做的事能把演讲内容呈献给观众，不用纠结于一两个字的错误，不要纠结于一两句话的错误，因为这些都不重要。2.准备手卡，演讲的大纲优秀的演讲者，都是能根据演讲大纲进行演讲，而不是朗诵。大纲的作用在于，提醒自己，下面要讲哪方面的内容，而不是下面要讲哪个字不要觉得准备手卡很low，很多大佬比如马云，包括央视主持人都在用手卡！

Many people will be nervous because they are worried: What if I talk about the stuck shell? What to do if you forget the words? What if no one responds to himself? What do these problems can actually be solved in advance. Worried that no one responded to himself, then find one or two friends in advance to support them below. The only thing to worry about is to forget the words. But there is also a completely way to solve it. If you are a sealing speech (nonsense, you must not worry about forgetting words) 1. Read your speech more than 10 times and exercise more than 3 times. Remember, it must be reading, not to recite important things: the speech is not reciting the competition! The speech is not reciting the competition! The speech is not reciting the competition! What you have to do can present the content of the speech to the audience, don't entangle the errors of one or two words, don't entangle in the error of one or two sentences, because these are not important. 2. Prepare hand cards, and the excellent speaker of the lecture can give speeches based on the lecture, not recitation. The role of the outline is to remind yourself what to talk about, instead of which word below does not feel that the boss card is very low, many big guys such as Ma Yun, including CCTV host, are using hand cards!

3、视觉化演练对自己未来要做的事情在脑海里进行视觉化想象，越细致越好，既要想象自己完美实现目标的样子，也要想象会遇到哪些问题、该如何解决。比如演讲时被人问了某个问题，要怎么回答？被问了一个答不上来的问题，怎么办？演讲的时候，你会站在什么地方，观众会坐在什么地方？你要如何与观众做互动？你的准备越充分，你的紧张感就越低。

3. Visual drills to do what you want to do in your mind in your mind. The more detailed the better. If you imagine your perfect realization of your goals, you must also imagine what problems and how to solve it.For example, when I was asked a question during the speech, how did I answer?What should I do if I was asked if I couldn't answer?Where will you stand during the speech, where will the audience sit?How do you interact with the audience?The better your preparation, the lower your tension.

三、熟悉场地

Third, familiar with the venue

你可能会担心明天ppt如果出了问题，怎么办？麦克风突然没声音了，怎么办？走着走着，被绊倒了，怎么办？路上突然堵车要迟到，怎么办？

You may be worried that if there is a problem with the PPT tomorrow, what should I do?The microphone suddenly had no sound, what should I do?Walking and being tripped, what should I do?Sudden traffic jams on the road are getting late, what should I do?

其实这些问题也都是可以规避的。给你一个清单，在演讲前问自己这六个问题：1.who ——观众是谁，观众喜欢听什么，观众能理解什么，不能理解什么2.what ——你希望观众有什么样的改变3.where ——演讲的场地，提前到场熟悉场地并使用设备，走场彩排4.when ——演讲的时间，开始时间，持续时长。请务必提前到场，尤其是周末、雨雪天气，易堵车5.why ——你为什要做这场演讲6.how ——怎么讲，具体的演讲方法

In fact, these problems can also be avoided.Give you a list and ask yourself these six questions before the speech: 1.Who -who the audience is, what the audience likes to listen to, what the audience can understand, what can be understood? 2.What3.Where -The venue of the speech, get familiar with the venue and use the equipment in advance, rehearse in the field 4.when -the time of the speech, the start time, lasts time.Please be sure to arrive in advance, especially weekends, rain and snow weather, prone to traffic jams 5.why -why do you want to give this speech 6.how -how to speak, specific lecture methods

四、简单几个小动作，就能让你不那么紧张

Fourth, a few small movements can make you less nervous

现在请你跟我一起站起来，然后双臂打开，双手向上做一个V字形的动作，停留5秒，仔细感受并记住当下的感觉。然后我们换个姿势，双臂抱在胸前，身体微微前倾，低下头看着自己的饿脚尖。停留5秒，仔细感受并记住现在的感觉。哪种感觉更自信呢？很显然，是第一个动作带来的感觉。为什么会这样呢？其实我们的身体存在一些“bug”。过去我们总以为是情绪影响行为，比如：因为我不自信，所以我不敢上台演讲；因为我不自信，所以我不敢告诉别人自己的想法……实际上是不止如此的，人的身体行为对情绪的影响可能比情绪对行为的影响更大。当你不自信的时候去做一个高能量的动作，你就会瞬间变得自信。1.你在站着的时候，如果把身体打开、动作放大，就会变得更加自信；2.开会发言，站在桌子后面，身体前倾，双手承载桌子上，你就会更自信；3.朋友聚会，身体后仰靠着椅背，一条胳膊放在别人的椅背上，你就会更自信；4.演讲的时候，身体展开，挺胸昂头，到了讲台上之后，先站好，目光扫视全场，然后摆出正V型手势，再开始讲话。观众就会感觉到你是一个自信的人。

Now ask you to stand up with me, then open your arms, do a V -shaped movement with both hands, stay for 5 seconds, feel carefully and remember the feeling of the present. Then we changed their posture, hugged their arms on their chests, leaning forward slightly, and lowered their heads and looked at our hungry toes. Stay for 5 seconds, feel carefully and remember the feelings now. Which feeling is more confident? Obviously, it is the first feeling brought by action. Why is this so? In fact, there are some "bugs" in our bodies. In the past, we always thought it was an emotional impact, for example: because I was not confident, I dare not come to the stage to speak; because I am not confident, I dare not tell others my thoughts ... In fact, it is more than that. The impact on emotions may have greater influence than emotions and behaviors. When you are not confident to do a high -energy action, you will instantly become confident. 1. When you are standing, if you open your body and amplify your movements, you will become more confident; 2. Speak a meeting, stand behind the table, lean forward your body, and carry your hands on the table with both hands, you will be more confident; 3 . Friends meet, lean back to the back of the chair back, and put one arm on the back of others, you will be more confident; 4. During the speech, the body is expanded, and the chest is tall. , Look at the audience, then put on a positive V -shaped gesture, and then start speaking. The audience will feel that you are a confident person.