TED经典演讲稿如何在压力下保持冷静.pdf

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1、TED题：How to stay calm under pressure作者:Noa Kageyama如何在压下保持冷静Your favorite athlete closes in for a victorious win.The crowd holds its breath,and,at the crucial moment,she misses the shot.你最爱的运动员即将迎来制胜击，观众们屏住呼吸，但在这重要时刻，她失误了。That competitor just experienced the phenomenon known as choking,where despite

2、 months,even years,of practice,a person fails right when it matters most.Choking is common in sports,where performance often occurs under intense pressure and depends on key moments.And yet,performance anxiety also haunts public speakers,contestants in spelling bees,and even world-famous musicians.M

3、ost people intuitively blame it on their nerves,but why does being nervous undermine expert performance?这位选刚经历了“反胜为败”现象，纵使进了经年累的练习，们仍会在关键时刻失败。“反胜为败”在运动界 是种普遍现象，因为运动员的表现都在压下进，并且会受到赛节点的影响。但这种焦虑也会影响演讲者，拼字游戏中的选们，以及世界著名的乐家。绝多数凭直觉 将其归咎于精神紧张，但为何紧张的情绪 会影响专业的表现呢？There are two sets of theories,which both say

4、that primarily,choking under pressure boils down to focus.两组理论对此进了解释。者都认为压下的“反胜为败”归根结底是注意问题。athleten.运动员victoriousadj.胜利的phenomenonn.现象Choke 窒息contestantn.参赛者intuitivelyadv.直觉的First,there are the distraction theories.These suggest that performance suffers when the mind is preoccupied with worries,do

5、ubts,or fears,instead of focusing its attention on performing the task at hand.When relevant and irrelevant thoughts compete for the same attention,something has to give.The brain can only process so much information at once.第种理论是扰理论。该理论认为当担忧、疑惑和恐惧 占据了们的头脑，让们法集中注意 在头的任务，其表现就会受到影响。当与任务相关和 关的信息争夺注意时，其

6、中不得不做出让步。脑能够同时处理的信息量有限。Tasks that challenge working memory,the mental“scratch pad”we use to temporarily store phone numbers and grocery lists,are especially vulnerable to pressure.In a 2004 study,a group of university students were asked to perform math problems,some easy,others more complex and mem

7、ory-intensive.Half the students completed both problem types with nothing at stake,while the others completed them when calm and under pressure.While everyone did well on the easy problems,those who were stressed performed worse on the more difficult,memory-intensive tasks.作记忆是我们头脑中的“速写板”，我们它短暂存储 电话

8、号码和购物清单等。对于度要求作记忆的任务来说，压对其影响尤为严重。在 2004 年的项研究中，组学被要求解答数学问题，些题简单，另些 则常困难，且需要量记忆。半学在没有任何顾忌的 情况下解答全部题，另半学分别在 冷静状态和压状态下完成题。尽管所有在简单问题上表现良好，但对于更困难 且需要记忆的题来说，经受压的学表现更差。distractionn.娱乐，消遣preoccupyv.占据（某）思想，使专注于temporarilyadv.暂时地，临时地vulnerableadj.易受攻击的Explicit monitoring theories make up the second group of

9、explanations for choking under pressure.Theyre concerned with how pressure can cause people to overanalyze the task at hand.Here,the logic goes that once a skill becomes automatic,thinking about its precise mechanics interferes with your ability to do it.第套解释该现象的理论是 外部控制理论。这理论是关于 压如何使们 过度分析当前的任务。这种说

10、法的逻辑在于，旦某种技能成为下意识的熟练技能，思考其精确的原理机制 就会妨碍使该技能。Tasks we do unconsciously seem to be most vulnerable to this kind of choking.A study on competitive golfers compared their performance when instructed to simply focus on putting as accurately as possible,versus when they were primed to be acutely aware of t

11、he mechanics of their putting stroke.Golfers usually perform this action subconsciously,so those who suddenly tuned in to the precise details of their own moves also became worse at making accurate shots.需要下意识完成的任务 最容易出现“反胜为败”。项研究对了尔夫选的表现，组选只需要关注准确挥杆，另组则被要求时刻想着 挥杆动作是否符合标准原理。尔夫选通常 依靠潜意识完成动作，因此在选突然要 调

12、整动作达到标准时，他们反更难打出准确击。Choking may not be inevitable for everyone though.Research suggests that some are more susceptible than others,especially those who are self-conscious,anxious,and afraid of being judged negatively by others.So,how can we avoid choking when it really counts?虽然并所有 都会经历“反胜为败”，但研究表明，

13、部分群更容易受到影响，尤其是那些我意识较强的，容易焦虑的，害怕他负评价的。既然“反胜为败”影响如此之，我们该如何避免它的出现呢？explicitadj.明确的overanalyzev.过度分析unconsciouslyadv.未意识到地accuratelyadv.准确的subconsciouslyadv.潜意识的inevitableadj.不可避免的susceptibleadj.易受影响的First,it helps to practice under stressful conditions.In a study on expert dart players,researchers foun

14、d that those who hadnt practiced under stress performed worse when anxious,compared to those who had become accustomed to pressure.先，在压环境下练习会有所帮助。在项关于专业飞镖选的研究中，研究者发现，从未在压下 练习过的选，在焦虑时 习惯压的选表现更差。Secondly,many performers extol the virtues of a pre-performance routine,whether its taking a few deep breat

15、hs,repeating a cue word,or doing a rhythmic sequence of movements.Studies on golfing,bowling,and water polo find that short rituals can lead to more consistent and accurate performance under pressure.第，许多运动员 推崇进赛前例动作，例如进次深呼吸，重复某个提词，或是进有节奏的系列动作。在尔夫、保龄球 和球的研究发现，进简短的仪式性动作 可以使选在压下的 表现更为正常和准确。And thirdly

16、,researchers have shown that having an external focus on the ultimate goal works better than an internal focus,where someone is tuned into the mechanics of what theyre doing.A study of experienced golfers revealed that those who hit chip shots while focused on the flight of the ball performed signif

17、icantly better than those who focused on the motion of their arms.第三，研究者表，将注意集中在实现最终标上，关注在内部调整 符合规范动作原理要更加有效。项尔夫研究表明，在切削击球的经验丰富的选中，那些关注球的飞线路的选，关注臂运动的 选表现好得多。accustomedv.使习惯，使适应rhythmicadj.有韵律的，有节奏的ritualn.例公事，典礼ultimateadj.最后的，要的So,perhaps we can modify that age-old saying:practice,under pressure,with focus,and with that glorious end goal in sight,makes perfect.因此我们也许可以 修改那句古谚语，练习，在压下，保持专注，锁定标的练习，才会熟能巧。gloriousadj.辉煌的，荣誉的