Palms sweaty, heart racing, stomach in knots. You can't cry for help. Not only is your throat too tight to breathe, but it'd be so embarrassing. No, you aren't being stalked by a monster, you're speaking in public, a fate some deem worse than death.
Znojavi dlanovi, ubrzan rad srca. čudan osećaj u stomaku. Ne možeš tražiti pomoć. Ne samo da ti je teško da dišeš nego bi to bilo veoma neprijatno. Ne, ne uhodi te čudovište, govoriš u javnosti, što neki smatraju sudbinom koja je gora od smrti.
See, when you're dead, you feel nothing; at a podium, you feel stage fright. But at some point we've all had to communicate in front of people, so you have to try and overcome it.
Kada si mrtav, ne osećaš ništa; na bini, osećaš strah od javnog nastupa. Ali jednom smo svi morali da komuniciramo pred ljudima, zato bi trebalo da pokušaš i prevaziđeš strah.
To start, understand what stage fright is. Humans, social animals that we are, are wired to worry about reputation. Public speaking can threaten it. Before a speech, you fret, "What if people think I'm awful and I'm an idiot?" That fear of being seen as an awful idiot is a threat reaction from a primitive part of your brain that's very hard to control. It's the fight or flight response, a self-protective process seen in a range of animals, most of which don't give speeches.
Za početak, treba da razumeš šta je strah od javnog nastupa. Ljudi, društvene životinje su stvorene da se brinu o reputaciji. Javni nastup predstavlja pretnju tome. Pre govora se uplašiš: "Šta ako ljudi pomisle da sam užasan, da sam idiot?" Taj strah da te smatraju idiotom je reakcija na pretnju primitivnog dela tvog mozga koji je veoma teško kontrolisati. To je reakcija "bori se ili beži", samozaštitni proces prisutan kod dosta životinja, od kojih većina ne drži govore.
But we have a wise partner in the study of freaking out. Charles Darwin tested fight or flight at the London Zoo snake exhibit. He wrote in his diary, "My will and reason were powerless against the imagination of a danger which had never been experienced." He concluded that his response was an ancient reaction unaffected by the nuances of modern civilization. So, to your conscious modern mind, it's a speech. To the rest of your brain, built up to code with the law of the jungle, when you perceive the possible consequences of blowing a speech, it's time to run for your life or fight to the death.
Ali mi imamo mudrog partnera u proučavanju panike. Čarls Darvin je testirao "bori se ili beži" na izložbi zmija londonskog zoo vrta. Napisao je u svom dnevniku: "Moj razum je bio bespomoćan protiv zamišljene opasnosti koja se nikada nije ni desila." Zaključio je da je njegova reakcija bila usađena reakcija koja je ostala nepromenjena modernim načinom života. A za tvoj svesni, moderan um, to je govor. Za ostatak tvog mozga, koji je stvoren da radi po zakonima prirode, kada sagledaš moguće posledice držanja govora, vreme je ili da bežiš da spasiš život ili da se boriš do smrti.
Your hypothalamus, common to all vertebrates, triggers your pituitary gland to secrete the hormone ACTH, making your adrenal gland shoot adrenaline into your blood. Your neck and back tense up, you slouch. Your legs and hand shake as your muscles prepare for attack. You sweat. Your blood pressure jumps. Your digestion shuts down to maximize the delivery of nutrients and oxygen to muscles and vital organs, so you get dry mouth, butterflies. Your pupils dilate, it's hard to read anything up close, like your notes, but long range is easy. That's how stage fright works.
Hipotalamus, koji je zajednički za sve kičmenjake pokreće hipofizu da luči hormon ACTH, čime nadbubrežne žlezde luče adrenalin u tvoju krv. Vrat i leđa se naprežu, pogrbljen si. Noge i ruke ti se tresu dok se tvoji mišići pripremaju za napad. Znojiš se. Krvni pritisak ti raste. Varenje prestaje da bi se povećalo slanje proteina i kiseonika mišićima i vitalnim organima, pa su usne suve, leptirići su u stomaku. Zenice ti se šire. Teško je čitati bilo šta izbliza, poput beleški, ali je čitanje na daljinu lakše. Tako funkcioniše strah od javnog nastupa.
How do we fight it? First, perspective. This isn't all in your head. It's a natural, hormonal, full body reaction by an autonomic nervous system on autopilot. And genetics play a huge role in social anxiety. John Lennon played live thousands of times. Each time he vomited beforehand. Some people are just wired to feel more scared performing in public.
Kako se borimo protiv toga? Prvo, perspektiva. Nije sve u vašoj glavi. To je prirodna, hormonska reakcija celog tela od strane autonomnog nervnog sistema. I genetika igra veliku ulogu u strahu od prihvatanja. Džon Lenon je nastupao uživo hiljadama puta. Svaki put je povraćao pre nastupa. Neki ljudi su jednostavno stvoreni da se više boje javnog nastupa.
Since stage fright is natural and inevitable, focus on what you can control. Practice a lot, starting long before in an environment similar to the real performance. Practicing any task increases your familiarity and reduces anxiety, so when it's time to speak in public, you're confident in yourself and the task at hand. Steve Jobs rehearsed his epic speeches for hundreds of hours, starting weeks in advance. If you know what you're saying, you'll feed off the crowd's energy instead of letting your hypothalamus convince your body it's about to be lunch for a pack of predators.
Pošto je taj strah prirodan i neizbežan, fokusiraj se na ono što možeš da kontrolišeš. Vežbaj, mnogo. Počevši mnogo ranije u okruženju sličnom pravom nastupu. Vežbanje bilo čega povećava poznavanje toga i smanjuje nervozu, pa kada je vreme za govor u javnosti, siguran si u sebe i u zadatak pred sobom. Stiv Džobs je svoje duge govore pripremao stotinama sati unapred, počinjavši nedeljama ranije. Ako znaš šta govoriš, koristićeš energiju publike umesto što ćeš ubediti hipotalamus da će tvoje telo postati ručak gomili predatora. Ipak, hipotalamus kičmenjaka
But hey, the vertebrate hypothalamus has had millions of years more practice than you. Just before you go on stage, it's time to fight dirty and trick your brain. Stretch your arms up and breath deeply. This makes your hypothalamus trigger a relaxation response. Stage fright usually hits hardest right before a presentation, so take that last minute to stretch and breathe.
je imao milione godina više prakse od tebe. Pre nego što se popneš na binu, vreme je da igraš na kvarno i prevariš mozak. Istegni se i diši duboko. Ovo tera tvoj hipotalamus da aktivira opuštajući odgovor. Strah od javnog nastupa je obično najjači tačno pre prezentacije. Zato iskoristi taj poslednji minut za istezanje i disanje.
You approach the Mic, voice clear, body relaxed. Your well-prepared speech convinces the wild crowd you're a charismatic genius. How? You didn't overcome stage fright, you adapted to it. And to the fact that no matter how civilized you may seem, in part of your brain, you're still a wild animal, a profound, well-spoken wild animal.
Prilaziš mikrofonu, čistog glasa, opuštenog tela. Tvoj dobro pripremljeni govor ubeđuje razularenu publiku da si harizmatičan. Kako? Ti nisi prevazišao strah od javnog nastupa, prilagodio si se njemu. I činjenica da koliko god da si civilizovan, delom tvog mozga, ti si još uvek životinja. Razumna, učtiva životinja.