The science of stage fright (and how to overcome it) - Mikael Cho

Strah od javnog nastupa (i kako ga prevazići) - Mikael Čo (Mikael Cho)

Prevodilac: Sara Batajic Lektor: Mile Živković

Palms sweaty,

Znojavi dlanovi,

heart racing,

ubrzan rad srca.

stomach in knots.

čudan osećaj u stomaku.

You can't cry for help.

Ne možeš tražiti pomoć.

Not only is your throat too tight to breathe,

Ne samo da ti je teško da dišeš

nego bi to bilo veoma neprijatno.

but it'd be so embarrassing.

No, you aren't being stalked by a monster,

Ne, ne uhodi te čudovište,

you're speaking in public,

govoriš u javnosti,

a fate some deem worse than death.

što neki smatraju sudbinom koja je gora od smrti.

See, when you're dead, you feel nothing;

Kada si mrtav, ne osećaš ništa;

na bini, osećaš strah od javnog nastupa.

at a podium, you feel stage fright.

But at some point we've all had to communicate

Ali jednom smo svi morali da komuniciramo

in front of people,

pred ljudima,

so you have to try and overcome it.

zato bi trebalo da pokušaš i prevaziđeš strah.

To start, understand what stage fright is.

Za početak, treba da razumeš šta je strah od javnog nastupa.

Humans, social animals that we are,

Ljudi, društvene životinje

are wired to worry about reputation.

su stvorene da se brinu o reputaciji.

Public speaking can threaten it.

Javni nastup predstavlja pretnju tome.

Before a speech, you fret,

Pre govora se uplašiš:

"What if people think I'm awful and I'm an idiot?"

"Šta ako ljudi pomisle da sam užasan, da sam idiot?"

That fear of being seen as an awful idiot

Taj strah da te smatraju idiotom

is a threat reaction

je reakcija na pretnju

from a primitive part of your brain

primitivnog dela tvog mozga

that's very hard to control.

koji je veoma teško kontrolisati.

It's the fight or flight response,

To je reakcija "bori se ili beži",

a self-protective process seen in a range of animals,

samozaštitni proces prisutan kod dosta životinja,

most of which don't give speeches.

od kojih većina ne drži govore.

But we have a wise partner

Ali mi imamo mudrog partnera

in the study of freaking out.

u proučavanju panike.

Charles Darwin tested fight or flight

Čarls Darvin je testirao "bori se ili beži"

at the London Zoo snake exhibit.

na izložbi zmija londonskog zoo vrta.

He wrote in his diary,

Napisao je u svom dnevniku:

"My will and reason were powerless against the imagination of a danger

"Moj razum je bio bespomoćan

protiv zamišljene opasnosti

koja se nikada nije ni desila."

which had never been experienced."

He concluded that his response

Zaključio je da je njegova reakcija

was an ancient reaction unaffected

bila usađena reakcija koja je ostala

nepromenjena modernim načinom života.

by the nuances of modern civilization.

So, to your conscious modern mind,

A za tvoj svesni, moderan um,

it's a speech.

to je govor.

Za ostatak tvog mozga,

To the rest of your brain,

koji je stvoren da radi po zakonima prirode,

built up to code with the law of the jungle,

when you perceive the possible consequences

kada sagledaš moguće posledice

držanja govora,

of blowing a speech,

vreme je ili da bežiš da spasiš život

it's time to run for your life

ili da se boriš do smrti.

or fight to the death.

Your hypothalamus, common to all vertebrates,

Hipotalamus, koji je zajednički za sve kičmenjake

triggers your pituitary gland to secrete

pokreće hipofizu da luči

the hormone ACTH,

hormon ACTH,

making your adrenal gland

čime nadbubrežne žlezde

shoot adrenaline into your blood.

luče adrenalin u tvoju krv.

Your neck and back tense up, you slouch.

Vrat i leđa se naprežu,

Your legs and hand shake

pogrbljen si.

Noge i ruke ti se tresu

as your muscles prepare for attack.

dok se tvoji mišići pripremaju za napad.

You sweat.

Znojiš se.

Krvni pritisak ti raste.

Your blood pressure jumps.

Varenje prestaje

Your digestion shuts down

to maximize the delivery of nutrients

da bi se povećalo slanje proteina

and oxygen to muscles and vital organs,

i kiseonika mišićima i vitalnim organima,

so you get dry mouth, butterflies.

pa su usne suve, leptirići su u stomaku.

Your pupils dilate,

Zenice ti se šire.

it's hard to read anything up close,

Teško je čitati bilo šta izbliza,

like your notes,

poput beleški,

but long range is easy.

ali je čitanje na daljinu lakše.

That's how stage fright works.

Tako funkcioniše strah od javnog nastupa.

How do we fight it?

Kako se borimo protiv toga?

First, perspective.

Prvo, perspektiva.

This isn't all in your head.

Nije sve u vašoj glavi.

It's a natural, hormonal, full body reaction

To je prirodna, hormonska reakcija celog tela

by an autonomic nervous system on autopilot.

od strane autonomnog nervnog sistema.

And genetics play a huge role in social anxiety.

I genetika igra veliku ulogu u strahu od prihvatanja.

John Lennon played live thousands of times.

Džon Lenon je nastupao uživo hiljadama puta.

Each time he vomited beforehand.

Svaki put je povraćao pre nastupa.

Some people are just wired

Neki ljudi su jednostavno stvoreni

da se više boje javnog nastupa.

to feel more scared performing in public.

Since stage fright is natural and inevitable,

Pošto je taj strah prirodan i neizbežan,

focus on what you can control.

fokusiraj se na ono što možeš da kontrolišeš.

Practice a lot,

Vežbaj,

mnogo.

starting long before

Počevši mnogo ranije

in an environment similar to the real performance.

u okruženju sličnom pravom nastupu.

Practicing any task increases your familiarity

Vežbanje bilo čega povećava poznavanje toga

and reduces anxiety,

i smanjuje nervozu,

so when it's time to speak in public,

pa kada je vreme za govor u javnosti,

siguran si u sebe

you're confident in yourself and the task at hand.

i u zadatak pred sobom.

Steve Jobs rehearsed his epic speeches

Stiv Džobs je svoje duge govore

pripremao stotinama sati unapred,

for hundreds of hours,

starting weeks in advance.

počinjavši nedeljama ranije.

If you know what you're saying,

Ako znaš šta govoriš,

koristićeš energiju publike

you'll feed off the crowd's energy

umesto što ćeš ubediti hipotalamus

instead of letting your hypothalamus convince your body it's about to be lunch

da će tvoje telo postati ručak

gomili predatora.

for a pack of predators.

Ipak, hipotalamus kičmenjaka

But hey, the vertebrate hypothalamus

je imao milione godina više prakse od tebe.

has had millions of years more practice than you.

Pre nego što se popneš na binu,

Just before you go on stage,

vreme je da igraš na kvarno

it's time to fight dirty

and trick your brain.

i prevariš mozak.

Istegni se i diši duboko.

Stretch your arms up and breath deeply.

Ovo tera tvoj hipotalamus da aktivira

This makes your hypothalamus trigger

a relaxation response.

opuštajući odgovor.

Strah od javnog nastupa je obično najjači

Stage fright usually hits hardest right before a presentation,

tačno pre prezentacije.

Zato iskoristi taj poslednji minut za istezanje i disanje.

so take that last minute to stretch and breathe.

You approach the Mic, voice clear,

Prilaziš mikrofonu, čistog glasa,

body relaxed.

opuštenog tela.

Your well-prepared speech convinces the wild crowd

Tvoj dobro pripremljeni govor ubeđuje razularenu publiku

you're a charismatic genius.

da si harizmatičan.

How?

Kako?

Ti nisi prevazišao strah od javnog nastupa,

You didn't overcome stage fright,

you adapted to it.

prilagodio si se njemu.

I činjenica da koliko god

And to the fact that no matter

da si civilizovan,

how civilized you may seem,

in part of your brain,

delom tvog mozga,

ti si još uvek životinja.

you're still a wild animal,

Razumna, učtiva životinja.

a profound, well-spoken wild animal.