摘要

公开演讲依旧是许多人最大的恐惧，18%的美国学生视其为头号焦虑。诸如“做自己”这样的传统建议常常无效。表演专家提出的方法更为实用：1)注重身体姿态，如保持膝盖微曲，通过下颌运动丰富声音情感，想象一条“金线”帮助调整姿势；2)掌握节奏，放慢语速，善用停顿，以“手指行走”方式避免赘词；3)聚焦听众，减少自我关注，采用演员的“动作化”技巧明确传达意图。这些策略起初可能让人不适，但结合表演技巧与有目的的传达，效果显著。不同于表面建议，这些源于戏剧的方法直击焦虑核心，让演讲成为可掌控的表演，而非恐惧的源头。

Public speaking remains a top fear, with 18% of American students ranking it their primary anxiety. Traditional advice like "be yourself" often proves ineffective. Insights from acting professionals offer practical solutions: 1) Physical awareness – adopt stable postures (bent knees), use jaw exercises to enhance vocal emotion, and visualize a "golden thread" for alignment; 2) Pacing – slow speech, embrace pauses, and use "finger-walking" to eliminate filler words; 3) Audience focus – shift attention from self-consciousness to listeners' experience, employing actors’ "actioning" technique to clarify communication goals. These methods, though initially awkward, provide tangible benefits by blending performance skills with intentional delivery. Unlike superficial tips, theater-derived strategies address core anxieties, transforming presentations into controlled performances rather than sources of dread.