Ways to Beat Nerves1 Before Performance2表演前克服紧张的方法

Lots of people stress3 out about talking in front of the class or getting laughed atif they make a mistake in front of people. Feeling nervous before a performance isnatural—and part of your body’s way of helping you do your best. But when worryand stress about performing get to be too much， you will feel cold， sweaty4， or feellike you can’t think straight.

Here are tips can help you do with that feeling：

Be prepared. You will be less nervous if you’re well prepared. Practice as muchas you can， alone or in front of others， at every chance. Practice until you feel relaxedand ready.

Psych5 yourself up. Tell yourself， “I got this！ ”“I’m ready to do this—heregoes！ ”or， “This is going to be fun！ ”You can do this whether you’re performingalone or as part of a group. Also， you can have a friend give you a pep talk6.

Learn ways to calm7 down. At certain types of competitions8， there’s quite await before it’s your turn to perform. Some people take along some photos， listen tomusic to help them relax， or learn how to breathe9 to help them calm down. Somepeople need to be active to relax， others need to be still and calm. Find out whichone works for you， then make a plan to use it before a big performance.

Look after yourself. Before big performances it’s easy to forget to take care ofyourself as you spend too much time on practice. You’ll look and feel your best ifyou get enough sleep and eat healthy food before your performance. Exercise can alsohelp you feel good.

许多人因为在全班面前说话，或者在众人面前犯错会被嘲笑而感到紧张。上台前感到紧张是很正常的，也是你的身体帮你全力发挥的方式之一。但是当你对于上台的焦虑和压力变得太大时，你会发冷、出汗，或者感觉不能正常思考。

下面几个建议可以帮助你摆脱这种感觉院

做好准备。如果你准备充分，你就不会那么紧张了。尽可能多地练习，独自一人或者当着别人的面，抓住每一个机会。一直练到你感到放松，觉得已经准备好了为止。

振作起来。告诉自己“我能行！”“我准备好了，开始吧！”或者“这会很有趣的！”无论你是独自行动还是作为团队的一员，你都可以这样做。还有，你可以让朋友给你打气。

学会保持冷静的方法。在某些类型的比赛中，在轮到你上场之前会有相当长的等待时间。有些人会带着几张照片，听听音乐来帮助他们放松，或者学习有助于冷静的呼吸方法。有些人需要活动一下才能放松，有些人需要保持安静和冷静。找出适合你的那种方法，然后在重大演出前制定计划来实践。

照顾好自己。在重大演出之前，你很容易忘记照顾好自己，因为你花了太多时间在练习上。如果在上台前睡眠充足、饮食健康，你的状态和情绪都会达到最佳水平。锻炼也能让你感觉良好。

（英语原文选自：kidshealth.org）