15 Secrets to Confidence in Any Situation with Voice Coach Caroline Goyder #BeBoldForChange

hello everyone and welcome back to

大家好，歡迎回到English With Lucy

english with Lucy today I've got a very

今天我們邀請了一位特別來賓

special guest this is Caroline Goyder

歡迎Caroline Goyder

hello and Caroline will put you like to

大家好

Caroline，能介紹一下你自己嗎？

introduce yourself what do you do I'm

你是做什麼的呢？

now a voice coach but for many years

我是一個聲音訓練師，而在這之前

well if we go back to late 90's I was a

我從事英語教師許多年

petal teacher briefly you know I know

簡單地說我對於這個領域非常了解

this was very well I remember standing

我還記得我站在台上

in front of my group of Argentinian

教一群阿根廷學生英文的情景

students to teach them English and being

utterly terrified being in the spotlight

身為被注視的焦點讓我感到極度緊張

and now I teach people have to be in the

而現在我則是教導人們身為焦點該如何自處

spotlight

yeah so today we wanted to talk to you

沒錯，所以我們今天要討論的內容

about how to be more confident in

就是在各種不同的情境下如何從容且自信

different situations we've chosen five

我們選出五種情境

situations and we're going to tell you

然後一一分享

or Caroline's going to tell you how you

Caroline會指導你

can feel and sound and appear more

如何表現得更有自信

confident and we're doing this to

我們以這個特殊的方式來慶祝國際婦女日

celebrate International Women's Day and

their be bold for change campaign so

並且支援國際婦女日的『勇於改變』活動

what are you teaching english i was

你之前在哪裡教英文呢？

在波蘭西北邊的Gojav

teaching in garages in Northwest poland

was just fantastic but a very unlikely

是個神奇但極不可能會去的地方

place to go after careful training i

在你接受教授英文的訓練之後

love you

我非常喜歡

there was a poster on the wall in my

你為什麼會選那邊呢？

我在學校裡看到一張海報

personal school and I just went other

所以我想，喔有一份工作在徵人

jobs and so I went to Poland

然後我就去了波蘭

it was great i love Poland fantastic

是個很棒的經驗，我愛波蘭

一切都很好

yeah I've never been to Poland I have

我從沒去過波蘭

quite a few polish subscribers so I'm

有不少訂閱我頻道的觀眾是來自波蘭

sure they would love to hear you speak

所以我猜他們應該想聽你說幾句波蘭話

some polish and Obrecht specific about

(波蘭語)

it but in one way I know that's natural

哎，我也知道一個字

那個字好像是這樣說 -- (波蘭語)

yes yeah that's good that's like your

沒錯，是乾杯的意思

process you know that's your drinking

是個喝酒時會說的話

word yeah yeah

Piwo是個跟啤酒有關的字

evo is a good word abuse ok i'm not you

know giving any first but I suppose I

希望大家不要覺得我在波蘭都很不檢點

about you had a great time and and so

但我猜你在那裡一定過得很開心

那又是什麼開啟了你的聲音訓練生涯呢？

what made you go into voice coaching

then when I trained as an actor I went

我在戲劇學校接受演員訓練

to drama school and that should be

但老實說我不是個厲害的演員

honest there wasn't a great actor he and

嗯

i wanted to work in theater but I didn't

我想在劇院工作但卻不想當個演員

want to act so i ended up training as a

所以最後我成了聲音訓練師

voice coach and by kind of mistake i

陰錯陽差之下，我意外展開我熱愛的工作

found a job i really really love and one

我一開始當聲音訓練師

side trained as a voice coach I was like

就發現這是我真的想要做的事

this is actually what i want to do for

the rest of my life

而且想做一輩子，這是個超棒的工作

it's a great job but I fell into it

雖然一開始是無心插柳

really by mistake and how long have you

你從事聲音訓練師多久了呢？

been doing it now nearly 20 years wow

差不多有二十年了

哇，那你一定有非常多經歷

that's quite a lot some experience that

makes me feel very old the purpose and

對，我都覺得我老了

what I saw that you did a TED talk about

我看過你在TED talk談論自信的那段影片

confidence that actually how I found you

我是因為那段影片認識你的

and how did you get into doing a talk

你又是怎麼會與TED talk接觸呢？

well again I mean so many things

嗯，我覺得很多事情會發生

happened by accident I was coaching for

都是因為偶然

我當時正在訓練TED x Brixton

TEDx in Brixton ok I'm the very

總監Stephanie問我：

brilliant curated there Stephanie said

have you got a talking you and I said

你有什麼能拿出來說說的嗎？

yeah I think so

我說，嗯我應該有

so I pitched talks which is how you get

所以我說了我是如何加入TEDx

into TEDx they took it on i did it in

他們接受了，那是我在2014做的

2014 and it had maybe three million

不可思議的是，那段演說居然有三百萬點閱

views which is insane

Wow congratulations thank you a lot of

哇，恭喜你

點閱率超級高

new Thank You youtube if so today we're

對阿，也謝謝Youtube

喔沒錯

所以我們今天要來談談

going to talk about confidence in

在各種情境中表現自信

certain situations so we've chosen five

我選了五個情境

situations for you

we're going to talk about being

包括在派對中

confident at parties on dates in present

約會時、做簡報時、面試時

patients in job interviews and on the

以及在電話中

telephone

so I'm really excited about this video

我很期待這段影片的成果

because so many of you have asked me to

因為我接到許多觀眾要求

talk about presentations public speaking

希望我們能分享簡報、約會談話還有公開演說技巧

dating and now I thought someone

我今天找了專家來

extremely qualified next to me ready to

透過豐富的經驗

share everything that you've learned

throughout your career so let's talk

準備要分享幾招給大家

我們先來說說派對

about parties first and what what

在派對中，面對第一次見面的人

insight you have to share about feeling

confident while meeting new people at

要如何表現出自信呢？

party was so I learned a lot about this

根據我幾年前訪問一些一線演員的經驗

a few years back when I was interviewing

我得到很多心得

a-list actors because I wrote a book

我寫了一本關於一線演員談自信的書

which was talking to other sectors about

confidence okay and i would go to people

我訪問許多一線演員

like Helen Mirren and say so tell me

請他們分享如何感到有自信

about confidence thinking that they knew

因為我覺得他們都超有自信

things that they were confident they

weren't none of them were me

結果不是

他們並不如我們看起來那樣有自信

any one of the people who said she

真的嗎？

wasn't covered it with Helen Mirren

對，其中一個這樣說的

就是海倫米蘭

surprise to me that

太令我驚訝了

yeah the most beautiful woman ever ok 3

是啊，一個如此美麗的女人都這樣說

right yeah and she said when I have to

那麼穩重的人耶

對阿

她說：如果一場秀之後我需要參加派對

go to the party after show you know that

actors go to the bar after show they

你知道演員們通常都需要這樣

have parties before Lord all that kind

在開幕之前他們會舉行派對

of thing so they get really really

一堆類似的場合

她說她感到非常緊張

nervous

ok and she had a great pit which is

來看看第一個技巧

first thing you have to do is think

about your body you know really relax

首先注意你的肢體

your shoulders relax your breathing

你必須要放鬆肩膀

center your voice because she says I

調整呼吸，集中你的聲音

她說：我討厭那樣

hate the way and this is a big one for

在國際婦女日討論這個話題真是不錯

women's day you know I hate the way that

身為女性

when we get noticed as women we kind of

緊張的時候我們的聲音變得尖銳

start screaming and shrieking and our

而我們的聲音本來就高

voices go how she said Pete your voice

nice and low and relax okay so i think

所以海倫米蘭說：保持聲音聽來放鬆

喔

that's a really good one

我覺得這是個很重要的點

hey relax relax your shoulders center

保持輕鬆狀態，放鬆肩膀集中聲音

your voice and then there are other tips

接著是其他技巧

there's a really good George Clooney one

是喬治克隆尼分享的

which also isn't you meet him

而且也不是...

no I wish I had the same thing and

你見到喬治克隆尼？

沒有，雖然我很想

太可惜了

Johnny that we're the ones that got away

喬治克隆尼跟強尼戴普都逃了

he his thing when you meet people is

哈哈哈哈

喬治克隆尼說，遇見每個人的時候

that he imagines everybody he meets his

他都會想像成是見一個老朋友

old friend in the way he acts and speak

隨著這個想像他調整自己的行為跟說話的方式?

for them yeah interesting and you can

沒錯

just picture his face can't you you know

真有趣

你可以想像他的臉沒錯吧

this that there are the muscles around

你眼部周圍的有兩塊不受抑制控制的肌肉

their eyes that crinkle up when we with

只有在你遇見老朋友，發出真心微笑的時候才會皺起

a friend yeah that it's called to share

沒錯

這樣發自內心的微笑還有個名字叫做杜鄉的微笑(Duchenne smile)

and smile and it just relaxes oh ok and

會讓大家都跟著放鬆

杜鄉的微笑是嗎？

試試看，很有效的

try it really you don't close your eyes

所以需要閉上眼睛嗎？還是應該要怎麼做？

or what do you do you just imagine that

你只要想像你是遇見一個老朋友

you've bumped into an old friend and

that you're talking to them and you let

然後你正在跟他們聊天敘舊

your brain chemistry do the rest is just

你腦中的化學物質會自然地觸發一切

think about smiling talking to an old

只要想著你是在跟老朋友聊天

friend and how you smile it that's it

想像你在跟老朋友聊天時會怎麼微笑，就是那樣

and then your face relaxes your boys

你的表情會很放鬆，你的聲音也會放鬆

relaxes you know if its brain chemistry

大腦的化學物質是很神奇的

and they think if I've never had a clip

神奇

like that before so I'm gonna get that's

我以前從不知道還可以這樣

number two and the third one I would say

除了剛剛說的兩個之外，第三個技巧

is as you walk through the door of the

當你走進一個派對時

party just think i've only got to be

你要想著我只會在這裡待五分鐘

there for five minutes

ok and this was taught to me by someone

這個技巧是一個非常內向的人教我的

who's a real into the and she said she

她也是一個演員，她說

was another actor and she said I used to

我以前很怕去參加派對

really drag parties but if I it's like

going to the gym you know i'm i'm not a

就像去健身房一樣，我也不是很自在

great one for going to gym if I say to

但如果我對自己說，反正我只待五分鐘

myself I'm only going 25 minutes when I

get there I'm much more likely to stay

那我反而會比預期待得更久

cuz it's quite fun if he said hes i'm

因為其實很好玩

only going to go through five minutes

如果你說反正我只待五分鐘

and then you get there and you had a

到了那邊你先喝杯飲料

drink and you're enjoying yourself

你開始覺得享受

you're going to stay for a bit longer so

就會想待久一點

just say even if you're dreading it

對自己說：就算害怕

i'm just going to stay for five minutes

但我也只待五分鐘

then find someone to talk to them as if

找個人然後像跟老朋友聊天一樣展開對話

they're an old friend and keep your

隨時提醒自己肩膀要放鬆

shoulders relaxed and you'll be fine and

your voice nothing that was not know

你會做得很好的

聲音要集中

對，且不要高亢尖銳

those green yeah that's okay i think

真的是這樣，我自己面對鏡頭時

when i'm on camera I probably see with a

也會用比平常稍低的聲音說話

much lower voice and when i'm meeting

而當我跟第一次見面的人說話時

new people for the first time I would

聲音好像會比平常高個幾度

definitely say it goes up a couple of

times so i won't be out i'll be aware of

嗯，我要多注意

that but that's ok so another big

好，下一個很多人想知道的情境是在約會時

question I get is about dating and this

came up recently because i made a video

而且這個問題是因為我最近發佈了一段關於日期(date)的影片

about how to say dates in English and a

說我要教大家關於date的英文

lot of people are excited thinking about

發布前好多人都很興奮

因為他們以為我要說的是關於約會(date)的內容

going to teach them about dating but

actually i was speaking about numerical

結果我說的是關於數字、日期之類的事

dates so how can you be more confident

那我們在約會時要如何表現得很有自信呢

was meeting someone maybe for the first

特別是前一兩次約會，還不熟的時候

time or even the second time on a date

so I asked a friend of mine who is

我問了一個嫻熟約會的高手朋友

brilliant dating and I said what is it

我說：所以秘訣到底是什麼？

that you do and she said well actually

it's something that you told me and I

結果她說其實她是跟我學的

was surprised by that and she said you

我超驚訝，因為她說：

taught me years ago and this is another

就是多年前你教我關於表演的技巧

acting tip that when you meet someone

我把它應用在約會的時候

and you're on a date what you have to do

唯一要做的事

is think this is alyssa the real active

注意，這是一個表演的技巧

fit you have to think I'm beautiful

你要告訴自己：我很漂亮、有人愛著我

someone loves me i have a secret so the

而且我有一個秘密

three things three things you have to

一共三項是嗎？

對，三件你要對自己說的事：

think to yourself I'm beautiful because

『我很漂亮』-這樣想的時候你眼神都會發光

it kind of gives us a little spot you

know the dates out there days when

一般人可不會無時無刻眼神都閃亮發光

you're not feeling that just gives you a

kind of sparkle someone loves me which

想著『我很漂亮』就能給你發光的魔力

想著『有人愛著我』

gives you his brain chemistry again it

這會觸發你腦中的化學物質

gives you a kind of warmth and a

presence and I have a secret give you a

讓你現身時帶著溫暖氣質

想著『我有一個秘密』更是會讓你閃閃發亮

bit of a twinkle can actually have to

那你真的需要有個秘密嗎？

have a secret

it helps okay but I don't think it was

有的話當然很好

嗯，那我得快想一個出來

because I should have the WikiLeaks

不需要是維基解密等級的秘密啦

level just you know something at or

重點是你要顯得深藏不露

active to talk about naughty sword and

腦子裡有些天馬行空的想法

not a 15-foot that's a good one to have

一個有些淘氣的想法就行嗎？

這種東西我倒是有一些

a cousin of their family work is that a

這樣就夠了

twinkle in the eyes and it just she said

所以你眼裡閃耀著光芒

it just gives me a presence when I'm

整個人就會有種風采

她說：當我約會或是參加派對時

dating or you know she's going to

parties as well that makes her shine and

這個技巧讓我閃耀動人

that makes people it seems that your fun

人們覺得我是個風趣的人，想多親近我

person to talk to

where is so often in our head we've got

很多時候我們的腦海中

a kind of invoices say means that

常常都是一些很負面的想法

definitely we all do we all have it

沒錯沒錯

每個人都是這樣

before i go out for a date

我不是個很常約會的人

I don't date much but when i do i would

但當我有約會，在赴約之前我看著鏡子

look at myself in the mirror before

handing thing or that's not right and

總是覺得不太對勁

maybe he won't find me funny but I guess

『哎，他應該會覺得我很無趣吧』

I think about all the good things first

不過我猜如果我往好處想應該會好一點

exactly and recognize those and I this

沒錯

這邊可以連結到另一個表演的技巧

relates to another activity that someone

taught me which is that if you're

也是有人教我的

如果你總是擔心事情進行得不順

worrying about how it might go wrong

don't do that worried about what it'll

停止這樣的想法

be like when it goes right so if you

改成想著：如果一切都進行得太順利該怎麼辦

visualize themselves on the date having

想像一下如果你有一個開心的約會

fun laughing looking really relaxed

你們笑著，雙方相處得很自在

getting on with each other

you're gonna walk into the room much

你走進去的時候看起來會更放鬆

more relaxed and that sets a really good

這會開始一個正向循環

cycle up so it's keeping yourself

positive and only thinking about the

你想著正向的事，保持樂觀

都只往好的方面想

positive part

ok it's the inner game begin again they

這是心理戰

關於約會的心理戰

think there's a married woman

我結婚了，聽我的沒錯

ok what makes a good data though I'm

那要有個愉快的約會還要注意什麼呢？

concerned for your friend if you go in a

我在想你剛剛那個約會高手朋友

lot or just need to do the few very well

她很常約會嗎？還是只有幾次但都是代表作？

she doesn't feel very well I could get

嗯，應該說只有幾次但都非常成功

it yes hello

這樣啊

可能她也正在看

嗨Nikki

so what about number three or number

那第三個技巧呢？

three is that you know when we're on a

第三個技巧是約會的時候

date we feel like we have two talkin

我們以為要一直講個不停

talkin talkin talkin talkin actually you

don't mind I'd say the best places are

可是其實不用

我覺得重點在於

people who have really good asking

要很會問問題

questions and then listening I imagine

然後傾聽、想像

and that's the real introverts it i mean

這是內向的人悟出的心法

i'm an introvert and if i go to a party

我就是個內向的人

I'm not dating anymore but if i go to a

我現在不用約會了，但我仍需要參加派對

party and I meet people and I'm feeling

與陌生人接觸我感到不太自在

shy

所以我會以『問問題』來應對

I kissed offload the questions I think

that's something i dont teaching because

我從教學中也悟出了一樣的心得

i used to run conversation classes and

我開過對話課

you just have the shyest students but

班上有一些非常內向害羞的學生

但當我問了一些想了解他們的問題

once you start asking them about

themselves they feel important and then

他們感到我重視他們，想了解他們

suddenly they've got a lot say so i

突然開始滔滔不絕

guess that's good to avoid if you have

這招很有效

an awkward silence which is what we

尤其是針對無話可說的尷尬情況

dread most in dating really and meeting

這種尷尬在約會中或是認識新的人時常有

new people asking from having a set of

問一些聰明的問題，然後接續下去

good questions prepared probably partly

問題可以事先準備好

yes i think if you have two or three

不用全部，有幾個備用的問題就好

stars the question is yes then really

等你問了問題並且認真傾聽

listen and just a great follow-up

你自然會有一連串接續的問題可問

questions so if they say I really love

比如某人說：我超愛賽維爾 (位於西班牙西南部的城市)

till they are great where you going to

你可以回：真的呀，賽維爾的哪裡？

Seville and it's and then if they say

某人可能會說：有個超棒的tapas酒吧

well as a great cut fastball you know

tell you that type of another had it you

是怎麼樣的棒法？我還沒吃過tapas呢

just you just follow the thread of the

對話會像這樣進行下去

conversation and you just turn what they

你可以從他們的回答中繼續深入

say into another great question and then

you show your engaged and that you've

表現你很有興趣知道更多的樣子

been listening which is important

你認真看待他們的回答是很重要的

because sometimes you're having a

有時候你跟某些人說話時

conversation with someone and you can

你可以感覺到他們雙眼茫然，已經放空

see that is glazed over and for that

that's horrible yet so where it can and

那真是糟透了

再糟不過

it will kill any spark so having to

絕對不會有任何火花

really listen because you're going to

一定要認真聽，才能接著問出好的問題

ask the great follow-up question is

really powerful because they feel that

一旦問出好的問題

they have that connection

與你對話的人會感覺與你拉進距離了

wonderful thank you for those Clips so

很好的建議

next I'd like to ask you about public

接著我想請教妳關於公開演講的技巧

speaking and giving a presentation

或是做簡報

because a lot of my subscribers are at

我們有很多觀眾都還是大學生

university or they were in jobs where

還有一些需要做簡報的上班族

they'll have to present the big group of

需要使用非母語對一大群人說話

people in a second language within

really really tough because public

壓力非常地大

我自己都覺得公開演講非常困難

speaking I find it difficult in my own

即使是用我的母語

language and doing in a second or even

更別說用第二、第三外語了

third language is tough but do you have

你能教教我們的觀眾嗎？

any tips for my subscribers that I mean

that is really hard it as you say public

第一，這絕對是非常困難的

就像你說的，公開演講就已經夠恐怖了

speaking is bad enough and doing in a

還要用你沒那麼拿手的語言

language where you don't feel faith

where you don't feel that if you go

講錯的話也不能逃走或是躲起來

wrong you can escape is really scary

實在太可怕

yeah so the things i always say that

所以我通常都先跟大家說

people are firstly if you're doing it in

如果需要用沒那麼拿手的語言

a language that's not your first you've

你一定要練習兩次以上

got to practice twice as much

so when I talk to clients about

當我教我的客戶做簡報排練的時候

rehearsing presentation are safe and

我要求他們拿出手機

take your phone find voice notes on your

找出手機錄音的功能然後錄下自己排練的聲音

phone and record it now that little kid

這是我實踐得很徹底的技巧

I really go with because I when I think

當我說我的第二外語-西班牙語時

in my second language which is Spanish I

will record myself and then I listen

我錄下來然後仔細聽

back to it and I would know she know the

會發現很多我沒注意到的錯誤

mistakes that i didn't realize i made at

the time and also you get to know better

說的時候根本沒意識到

可以更精實

but I feel a natural inclination to

沒錯

但我發現我發自內心排斥練習

avoid practicing is that when you feel

你也會這樣嗎？

as well that that line that's perfectly

是人都會這樣

right after the surface we we don't want

為什麼會這樣呢？

to practice because it its kind of owner

我們都會覺得麻煩所以不想練習

roast it feels a bit unpleasant we don't

而且也不是什麼好玩的事

like hearing our voices but you really

我們也都不喜歡聽到自己說話的聲音

it's like it is like going to the gym

這種感覺跟要強迫自己上健身房有點像

again you know if you want to get fit

你很清楚應該要上健身房、

you really have to get out there and go

出門去跑一跑

for a run its like before you go for

最困難的是踏出門的那一步

around you just have to motivate

但你就是要強迫自己、

yourself to

put the recorder on and practice and as

按下錄音鍵然後開始排練

you say when you practice you hear

只有反覆練習並且錄下聽

你才能突破盲點找出錯誤

what's working you hear what's not and

you learn it and so I say clients who

從中學習而有所進步

我對使用母語做簡報的客戶說

are English practice it three times like

如果是很重要的簡報，請排練三次

that it's important if english isn't

至於使用第二外語的人

your first language I'd say you probably

則至少要排練六次

need to practice it six times for it to

feel ok on the day

直到你覺得上手

yeah can we have something practice it

當你很熟練了

kind of just comes out more evenly so I

講出來會更簡單也更自然

really agree with that one

我很同意你說的

what about kit number 2 tip number two

那第二個技巧呢？

第二個技巧是放鬆你的肢體

is that you've got to get the body

relaxed and prepared so that's what i

準備好，控制在你胃裡飛舞的蝴蝶

call getting rusty what makes everything

我怎麼突然緊張了起來

that explains everything and roundly the

調整呼吸，穩住

butterflies have to fly in formation so

蝴蝶要飛也要按規矩來

you know in English we say that you the

我們在英文裡形容緊張的感覺

best that you get butterflies in your

stomach

會說胃裡有蝴蝶在飛

yes that's a great idiom if we're

對，這是個很普遍的形容

如果你很緊張，那種腹部怪怪的感覺

nervous and you feel that funny feeling

in your tummy

真的有點像有蝴蝶在裡面飛

we we call it having butterflies so

you're saying that we need to get our

所以我們要控制蝴蝶

butterflies information like the red

不能亂飛

要整齊劃一，像機隊表演的時候一樣排好隊形

arrows like me you know that the planes

that fly in formation so you need to

take hold of those outside and channel

試著穩住這些亂舞的蝴蝶

把緊張的感覺轉換成正向的力量

them into something positive

exactly ok because the idea is I mean is

沒錯

it for performance as well said you know

對於需要上台的表演者來說

anybody who's on state that adrenaline

腎上腺素是個好東西

is actually a really good thing

good adrenaline in the feeling that I

雖然我討厭那種腎上腺素高漲的感覺

hate those nerves before a first date I

比如在第一次約會之前

can't stand it cannot normally quite

我實在無法應付

平常我是個蠻有自信的人

confident person and I guess the feeling

但那種格外緊張的心情

of feeling really nervous and and the

蝴蝶在胃裡飛舞的感覺，我真的不喜歡

slide I don't like what you're saying

that it's a positive it's a good thing

但你說這種感覺是好事？

是的

ok so and that so human at everybody

喔？

而且感到緊張是人之常情

feels nervous right

aight taking them and going ok i'm

因為緊繃著準備回應

feeling these butterflies

感受腹部蝴蝶飛舞那種感覺

this is a feeling of my power because

是一種力量的來源

i'm going to stand on stage and speak

因為我就要上場了

and it's also feeling of excitement

那也是一種感到興奮的表現

because it's it's a kind of alertness

分泌腎上腺素是一種警戒狀態

the adrenaline it's making he's going to

會讓你表現得更好

make you perform better as long as you

只要你別用『喔糟糕，又來了』的心情來看待

don't say oh no here it comes now the

way that performers and athletes still

許多專業表演者與運動員

to do this is it's a lot about how you

都接受過這樣的訓練

ground yourself and how you breathe i'd

如何穩定自己，如何調整呼吸

say to anybody you know before you do

所以在你上場之前，我的建議是

something like a speech don't spend

千萬不要忙著檢查你的電子信箱

three hours checking your email or

或是打電動

playing a game you know do something

calming yoga go for run go for a swim

做一些能讓你冷靜的事

去跑跑步，游個泳，或是就靜靜坐著

sit quietly

dedicated that few things create calm

妳喜歡的話也可以冥想

讓自己處於冷靜的狀態，即使腎上腺素作用了

because then when the adrenaline hits

your state has come

你仍然是冷靜的

and so then you channel it if we're

然後你才能讓腎上腺素發揮正向作用

wired if we've had four cups of coffee

如果你太浮躁，比如說喝了四杯咖啡、

and we'll talk to all our friends on the

打電話跟朋友聊天、

phone and we've answered or emails and

忙著回復郵件、跟人Whatapp

we've watched that you know all of that

we're not going to handle the adrenaline

忙這些事的話，是無法好好讓腎上腺素發揮作用的

forget quiet get into the body and then

所以要讓自己靜下來

從身體開始穩下來，然後即便緊張的感覺來襲

you'll be alright when the butterflies

心理仍然是平靜的

his you'll get them flying in formation

你就可以控制得好好的

wonderful

很好

okay and what about the third tip then

那第三個技巧呢？

the final tip is when you walk out

最後一個技巧是，當你走上台後

onstage you know when you face the

你看向觀眾

audience you have to see them as old

friends so it's a bit like the gorge

你把他們當作認識的人

這跟剛剛說過的喬治克隆尼秘訣有點像

community tip and what I do when I have

像我自己在要面對觀眾時

an audience's i'll spend a little bit of

一開始我會先花一點時間

time at the beginning before before the

正式開始之前

show goes up as it were before the show

starts before I speak i'll go and talk

我會去跟觀眾聊聊天

to people in the audience and i'll find

out for maybe three people what they

從裡面找幾個人

聊聊他們今天來的目的，想知道些什麼

want

what why have they come today what are

they interested in if I can't do that

他們對那些話題有興趣

如果沒時間，我會直接在台上問觀眾

i'll actually asked the audience on

stage does anybody have any questions I

有人有特別的問題要問嗎？

saw you do this in your TED talk and I

我在你的TED talk影片有看到你這樣做

thought it was a really interesting

我覺得那是很有趣的做法

thing to do because i haven't seen

因為我沒看過別人那樣做過

anyone else do it before and so that's

我現在知道背後的原因了

interesting to know the reasoning behind

it and how did it make you feel when you

那你面對群眾說話時有什麼感覺？

when you speak to the people so for me

身為一個內向的人

as an introvert what's scary is feeling

每個人都在注視著我的感覺讓我感到恐懼

that everybody's looking at me about the

horrible feeling that if I'm curious

是一種很可怕的感覺

但如果我轉念，想想觀眾

about the audience if I'm thinking how

我覺得我是來幫助他們

can I help the audience get what they

want

讓他們得到想知道的技巧，焦點就不再在我自己身上

I'm not thinking about me anymore and

然後我就進入了flow state心流狀態 (指個人精神力量完全投入某種活動的感覺)

then I'm in what's called a flow state

ok and then it's just by having a chat

我開始感覺到像聊天般輕鬆

is like are sitting here now having a

就像我們現在坐在這邊聊天的感覺

chat

that's how you want to be on stage it

你一定希望上台時也是這樣自在

just happens there's a thousand people

唯一不同的只是有好幾千人正在你面前看著你

in front of you and if you if you spoken

哈哈哈

而且如果你上台前先跟觀眾中的一些人聊天

to fear of those people you have a sense

你知道他們今天來是為了什麼

of why they're there and then you forget

yourself and you have a you have a role

你不會再一直想著自己

你知道你有任務要達成

in a purpose not being onstage

而不是傻傻地站在台上而已

look at me i couldn't speak if I thought

如果只想著我自己，我是不可能完成TED talk的演說的

it was about me but when I stepped up

for the tedx it wasn't about me it was

當我站上TED的講台，我想的不是我自己

而且要怎麼分享一些對觀眾有幫助的東西

about helping the audience get something

useful

wonderful thank you for those i think

太棒了

真的很謝謝你

those ones are particularly useful

我覺得這些對我非常有幫助

especially for me

because public speaking is something

因為最近有越來越多的場合

that and having to do more and more

我需要做簡報或是演說

nowadays I get my first panel the other

有一次我加入了一個專題小組

day and I just found it that everyone

然後發現除了我之外大家都很有經驗了

was old timer on it and I was the first

new person and I did find a little bit

讓我覺得有點受傷

traumatic and I definitely could have

如果我那時候知道這些技巧

channeled my adrenaline in my

butterflies much more efficiently goes

我應該可以把自己的緊張控制得更好

running the other something beforehand

先去跑跑步，做些瑜伽伸展什麼的

Stefan good idea that i went for the

應該要這樣做的，但我卻跑去喝咖啡

coffee

don't have the coffee no audit the

別喝咖啡

下次不會了

coffee green tea and around yes not the

我會選綠茶，或是去跑步

water there for her right so another

或喝很多水

還有一件事

thing I get a lot of people are studying

English they're trying to get exams to

很多人在準備英文檢定考試

then be able to get a job so they want

用來求職

如果有英文檢定

the English qualification to then be

able to get a better job and obviously

會比較好找工作

they'll have to do a chilled interview

當然他們還得參加工作面試

so that's something i get asked about

所以常常有人問我關於面試的技巧

quite a lot

do you have any tips for those people

你有什麼可以分享的嗎？

yes and I spent quite a lot of time with

有，因為我也花了很多時間

people thinking about job interviews

指導人們求職面試的技巧

because they're horrible out later we're

求職的面試也是很嚇人的對吧

just so evil

超級

so there are there are tips and tricks

面試官根本就是惡魔

有一些小技巧可以應付

to help you get over that feeling of

being watched because i think the first

那些被人審視的感覺

thing to save you are you know in a job

一開始要知道，這是一個工作面試

interview you really are being observed

所以你的確是被很仔細的審核著

absolutely never getting where it is if

沒錯，完完全全地

which is quite hideous feeling so you

沒有辦法

本來就是令人不舒服的緊繃場合

firstly just have to get yourself nice

所以保持冷靜鎮定

and calm and centered mhm and I think

同樣的道理

there's something again before you walk

into the room I think about not how am I

走進面試的房間之前

告訴自己，重點是

looking at what is it that they're

looking for and visit an axis tip around

對方要找什麼樣的人

這邊再說一個表演的技巧

當你走進面試房間時

when you walk into the room just try and

help them find the right person for the

你是在幫助面試官為他們的課程或是職缺

job or find the right person for the

找到合適的人選

course you know you are helping them

你是在幫助他們做出正確的決定

make a choice it's not about a judgment

所以目的並不是要挑惕你這個人

on you it's about helping them think

而且讓面試官能快速且清楚地篩選

clearly and it's when you flip your

當你轉念把這當作那場面試的目的

attention hours on to what they're

trying to do it takes you into

那是面試官的期望，而你同理了他們

compassion it takes you out of help

這樣的想法也幫助你擺脫『大家都在注視我』、

everybody's looking at me everybody's

『大家都在挑惕我』的想法

judging me after you came to your

所以你改變自己的念頭

perspective slightly yes i like that

這真是個不錯的想法

definitely because you know you might

not be the right person for the job and

因為有可能你真的不適合這份工作

that's okay and do something you have to

這也沒關係

有時候我們就是得接受這樣的事實

accept and and that might make rejection

所以即使被拒絕也不會那麼難受了

and little bit easier as well i always

think if there's somebody I like and

我常想如果我喜歡某個人

但他不喜歡我

they don't like me back i always trying

to

我只能想，好吧那也沒辦法

think well it wouldn't have worked

anyway because there wasn't the right

我就不是他命定的人

person so if we apply that to the job

同樣的想法也可以用在工作面試上

interview since you're remembering yeah

沒錯這是一樣的事

and that improve improve your confidence

這也對你建立自己自信心有所幫助

going forward

exactly so what about tip number two

沒錯

第二個技巧呢？

then so breathing is really important

調整呼吸在面試場合也是很重要的

interview breathing yet

yep because what you know you get a

調整呼吸？

當你被問到很棘手的問題

horrible question don't you think it's

the moment when someone asks you a

想想看

really horrible question the Western for

有人問你一個真的很難回答的問題

me would be described your weakness of

對我來說最難回答的問題就是要我說自己的缺點

或是類似的問題

the floor that question but they asked

我討厭這個問題但他們又很愛問

all the time they want to see how you

他們只想看你怎麼應對

respond so you think I should breathe

你說要先調整呼吸？

remember to breathe now okay so how you

意識自己的呼吸，如何呼吸

breathe is important because what most

呼吸的方式是很重要的

of us do when a really horrible question

當我們突然被問到棘手的問題

comes we kind of go with breathe here we

我們的呼吸會是這樣

go

and it's a bit extreme that but there's

有點誇飾不過這就是胸腔呼吸的方式

a kind of chest breath is happening

yeah that breath is not helping you what

這樣的呼吸方式沒有幫助

you want to do is breathe into your back

你應該要用背來協助呼吸

so if you notice your back ribs just

注意你的背骨

kind of feel your back ribs and notice

感覺一下你的背骨

that if you breathe out through a little

如果你留意你呼氣的方式

kind of blowing out birthday candles

像是吹熄蠟燭一樣的呼氣

breath and then wait for the breath in

然後吸進一口氣

and just make it happen

你可以感覺到你的背骨在吐納之間的起伏

yeah breathing into the back exactly

比較和緩

softer it's karma and it relaxes your

比較鎮定

同時也放鬆你的肩膀

shoulders relaxing you and it's making

幫助你放鬆，在壓力下看起來很鎮定

you seem calm under pressure which is

那你就很有機會得到那份工作

when people give you a job because you

seemed calm under pressure so breathe

因為你似乎知道如何應付壓力

要讓你的背骨協助你的呼吸吐納

into your back and the tip the secret

tip is imagine a lovely smell i move

秘訣是想像你聞到一個很香的味道

okay

喔

luckily smell great haha that's always

還好你聞起來真的很香，所以不用想像

哈哈

謝謝你告訴我

useful to go

sorry guys you can't smell her but not

雖然你們聞不到，但的確是香的

lately right so what about the third kit

第三個技巧呢？

then the third tip is a very famous when

第三個技巧是很嚴肅的

it comes from that one of the economics

是在BBC第四頻道中

editors on BBC radio today immunity for

一位負責經濟節目的編輯分享的

radio today which had breakfast show on

在BBC第四頻道的早上時段

BBC radio 4 which is worth listening to

值得收聽的節目

and the guy dad he was economics editor

他是負責經濟學類的編輯

is a chapel Simon Jack and I asked him

他的名字是Simon Jack

for the second book which is called

在一本名叫Gravitas的書中

gravitas what he sees in good CEO's that

在他訪問過的傑出CEO中，他發現了什麼特質

he interviews when they come on air on

他在第四頻道中訪問過一些

radio 4 and he said the thing they

他說：那些傑出的CEO有個共同點

all do is they set out there still went

他們條理分明

through question they don't look

當他們回答問題時

straight into it they'll say something

不是直接丟出答案

他們的回答會像這樣：這個議題，可以用三點來說明

like so Simon three points

oh ok so they're kind of introduce say

喔

他們會一步一步

what they're going to say and then say

把想說的事條列出來

it in an ordered manner

有秩序地

exactly I i get in a bit of a panic I'll

沒錯

通常緊張的時候

try and get as much information as I

會一股腦把想到的話都丟出來

possibly can to try to appear

試著想表現出懂得很多的樣子

knowledgeable about the topic topic but

you're saying it's better to just

但比較好的方式應該是分門別類

prioritize example order

沒錯

層層推進

okay i mean if the question you then you

了解

當然如果是很簡單的問題

probably don't have to do this but it is

你不需要這樣，只有當問題有些複雜

when the questions tricky and you go

into brain freeze

你腦子都有點當機了

yeah it's that moment as three things

條列式表達可以強迫自己組織腦內的想法

and it forces you to structure and so

you need that breath because I think

你必須深呼吸然後好好思考

about the order as well so tip 2 and 3

順序怎麼說

所以第二個技巧跟第三個技巧要搭配使用

go together quite nicely organized

exactly

他們是相輔相成的

ok very interesting right been asked

非常有意思

我們今天要討論的最後一個情境

topic they were going to cover today is

是在電話通話中

talking on the telephone

because my students really really

我的學生們認為

struggle with listening in english and i

英文聽力對他們是非常棘手的

我相信你也注意到了

always want to do their example sure you

seen as well speaking will be quite high

口說可能沒什麼問題，閱讀、寫作都很不錯

reading and writing we really high

listening is always a bit of a struggle

但聽力就有點...

on and it's because you can't read the

讓他們卡關

net you can't read the body language and

因為看不到對方的嘴型，看不到肢體語言

so and then also the voice on the

在電話中就連聲音也都與當面說話不同

telephone gets a bit distorted so how

你對於想在電話中自信表達的學生有什麼建議呢？

can my students feel more confident on

the telephone because it's an essential

因為這在日常生活中也很重要

part of life it will go hard only that

透過電話溝通真的是很難

whole thing that we can't see the other

我根本看不到跟你通話的人

person you can't see their reaction so

看不到他們的反應

you don't know whether they like what

不知道他們是不是同意你所說的話

you're saying it's tricky and add the

是很棘手沒錯

first pick for causes another active and

第一個技巧同樣也是一個表演技巧

it was an actress called animasi he's no

是一位名叫Anna Massey的女演員說的

longer with her she's died sadly she

她已經不在人世

said when I on the phone to someone I

她說：當我與某人講電話時

picture them sitting on a sofa it like

我想像他們正坐在沙發上

this you know sitting at home and even

坐在家裡，即使我根本沒見過他們

if I haven't met them I imagine what

我也想像著他們的樣貌

they look like okay and it's a nice

這是個很有用的想像技巧

imagination if it helps you kind of

幫助你形塑對方

change into that person be curious and I

你會感到對對方有些好奇，我連跟客戶通話也會這樣做

do this even with corporate clients if

I'm talking to someone i imagine where

我想像他們坐在哪裡

they're sitting you know what they're

穿著什麼，他們看起來是什麼樣子

wearing what they might look like for

the eye

我想像著一個真實的人

I engage with them as a real person

rather than this strange disembodied

而不只是一個陌生虛幻的聲音

voice the visualize the person you're

意思是具象化對方的樣子

talking through the first one

是第一步

我喜歡

okay I like that and then you can kind

然後你想像他們通話中的手勢

of imagine their body language anyway

and try and listen to the voice and work

透過他們的聲音想像

out what they're what they're feeling

對於你說的話

and response to your what you're saying

他們的回覆背後是什麼樣的情緒

exactly forces us to really pay

沒錯，所以你必須要非常專注

attention which is nice

這也很有幫助

yes they didn't miss anything so the

你不會漏掉訊息

第二個技巧則有點偏向演說技巧

second tip is more of a speaking tips in

a way because it's something that partly

是我在多年前

comes from my careful teaching you know

從教英文的經驗中悟出來的

years ago with that one of the things

當我們說英文的時候

that when we're speaking English you

know something i think you talked about

如同你剛剛提到的

as well that helps us as listeners its

適當地強調也能幫助聽者接受訊息

emphasis ok and the iambic English has

嗯

抑揚頓挫

what's called really an iambic

像是哈姆雷特的詩一樣

pentameter which is like Hamlet yeah you

當你想著to be or not to be

know if you think it to be or not to be

that is the question

是個問題

there's a kind of dee-dum dee-dum didn't

就像是這樣

render down yeah and lots of languages

找出其中的節奏

其他的語言不一定有這種節奏

of you know you know spanish doesn't

比如西班牙文自有一套不同的節奏

have that is a different kind of rhythm

so when you're speaking on the phone if

當你在電話中

you really hit the nouns and verbs in

提到重要的名詞或是動作時

particular the meaning words you give

那些所謂『關鍵字』

them a little bit of punch you can

加強力道

你可以用手打節拍來協助

actually punch the words you're talking

if they can't see you so hi my name is

在對方看不見你的情況下

我的名字是Caroline,我們今天要討論

Caroline you know we're going to be

talking about emphasis i'm hitting with

強調用法

說到重點時我會加重而且用手輔助

my hands the important words if they're

on the phone they were no just as long

但電話另一端的人看不到

as they don't forget they're on a skype

只要記得開視訊的時候不要做就好

call ya don't sweat this but I was like

沒錯，視訊時要小心

me with my podcast for the day really

我有一次視訊時就是這樣

embarrassing moment i was on a podcast

超級尷尬，我在一個廣播節目裡

interview and I thought it was just

我以為只是廣播

audio so I was that they're in my

所以我穿著浴袍

dressing gown my bathrobe until I reread

直到我仔細看了email

the email 10 minutes before and realized

才發現正在錄影

it was being filmed so very embarrassing

非常丟臉

modern life yet but luckily I wasn't

現代科技

幸好我說話時沒有用手打節拍

pointing out the web but I should I

不過如果只是電話我就應該要這樣做

should do that from the telephone if

they're on the telephone you can do

如果只是電話你要怎樣都可以

anything you very much

怎樣都可以

great and what's your final tip and

那最後一個技巧呢？

final tip today actually the fireplace

也是今天的最後一個技巧了

the finances of today is if you are

今天的最後一個技巧

就是如果你對於透過電話通話感到緊張

nervous about it cool if you need to

make a great impression stand up and up

但你又必須努力表現的話，就站起來

站起來？

ok i always see my dad doing and my dad

我爸爸常這樣做耶

is a the managing director neither with

我爸爸是一個管理階級的主管

mark

around the house on the phone I thought

他在家裡講電話時總是踱著步

it was because he has a bad knee but

我還以為他只是膝蓋不舒服

現在我知道他也可能是希望更有氣勢

maybe it's because it makes me feel more

confident it's powerful and maybe the

這樣是很有氣勢的，不過也可能真的是膝蓋痛

bad news as well but it's also you know

站起身讓你的聲音更有力道

its powers up your voice it's easier to

have thousands when you're standing it

站著的時候要講話有力比較簡單

gives you more energy to help you feel

讓你聽起來更有力量，也更放鬆

more relaxed it helps you breathe and it

對呼吸也有幫助

簡單的說就是讓你什麼都更好

basically sound better simply okay yeah

我發現我自己講電話的時候

i actually find myself naturally wanting

to stand up and go and look out of a

會很自然地站起來

window or something on a telephone

走到窗邊去看看什麼的

yeah I can see that working the final

所以站起來真的有用

tweet to that which is what voiceover

再補充一點

這是配音員會做的

artists through you know if you have

anything over a movie like saying or

當他們幫電影配音時

他們會配合肢體動作

something gesture so they'll be standing

他們通常都是站著配音

in a voiceover studio and they they go

搭配誇張的手勢

crazy with gesture because what they

因為手勢會帶領一切

know is that gesture orchestrates the

information of the voice so if my hands

語調等等

are high my voice goes is my hands and

當我舉高手時，我的聲音也跟著變高

my voice goes low so stand up hold that

我把手低放時，聲音也會放低

所以站起來，一邊的耳朵貼著電話

they receive it to one here will get

yourself on speakerphone and wave your

空出手來做動作

arms about and you will to match what

然後

不是亂揮而是配合你正在說的話

you're saying not just randomly but it

你的發言會更有力道

will give you more power more energy and

you'll be easier to listen to wonderful

更易於傾聽

really really good tip thank you very

非常好的建議

much and actually for anyone who wants

謝謝你

如果有人想要更深入

to take their telephone English that

了解更多電話英文

further Caroline have got an audio

Caroline有一個影音課程

course all about having confident for

都是關於在電話中自信表達的

speaking on the telephone and it's

而且是免費的

absolutely free so if you're interested

有興趣的話了解的話

in that then there is the link in the

description box and you can check this

連結在底下影片資訊裡

out

well Caroline it was a pleasure to have

謝謝你Caroline,很榮幸有你來

you on today thank you so much I feel

我覺得學到很多

like I've that late i hope you guys have

希望你們同樣也學到很多

learned a lot as well if you're

如果你們想要追蹤更多Caroline的動態

interested in hearing more from Caroline

and all of her information and social

相關資訊還有連結

media is in the description box and you

也都在底下影片資訊裡

can also go and look at her TED talk

你也可以觀看她的TED talk影片

which has three million views now

已經有三百萬點閱率了

amazing she's beat me on the View for

我都沒那麼高的點閱率

that was that

so yes thank you very very much for

謝謝你來當今天的特別來賓

being my guest my day thank you and

remember be bold for chains and make a

記住，勇於改變

在生活裡做點改變然後更有自信

change in your life and be more

confident

don't forget to connect with me on all

別忘了在線上

of my social media

跟我成為好友

I've got my facebook on my Instagram and

我有Facebook、Instagram

I will see you soon for another lesson

下次再見囉

by

not the first off that thank you

掰！

完成了,謝謝大家