And if you think about it, if a person suffers from social anxiety,

想想，如果一個患有社交焦慮症的人

if I have social anxiety, I'm greatly concerned about how other people view me.

如果我有社交焦慮症，我會非常擔心別人怎麼看我

And there I am in front of a group of people

假設我站在一群人面前

and I'm in the spotlight, I'm literally in the spotlight

就站在聚光燈下，真的受到聚光燈照射

and so how how can I manage that?

那麼我該如何處理這類的事呢？

Well, a couple things that we recommend: One is

嗯，我們推薦幾件事：首先

to consider those things that I might ordinarily do to

要考慮的是，我通常會做哪些事

to try to make myself feel comfortable... and not do them.

讓自己感到比較舒服，而不是先考慮他們

I might be tempted to over-prepare,

我可能會過度準備

over-polish what I'm gonna say. And ultimately that

對我要說的話斟酌再三，到最後

makes me more afraid. That's a barrier to me really getting past my social anxiety.

讓我更加恐懼，反而形成我必須真正超越的社會焦慮障礙

I might be attempted to look above their heads

我可能想把眼光放在他們的頭頂上

and not make contact with my audience,

不想和觀眾做眼神的交會

but ultimately that produces a worse experience for me, and for them.

但最終，反而讓彼此產生更糟的經驗，對我和他們都一樣

I can't see the people who are smiling at me or nodding as they understand

我看不到那些對我微笑或點頭的人，在他們聽懂

what I'm saying and appreciating it. I put a greater distance between myself and them

並且欣賞我講話的內容。一旦我想迴避他們，又刻意拉開自己與他們

when I avoid them. Or if I rush through my public speaking,

之間的距離。或者乾脆草草結束我的公開演講

what happens then is that

接下來會發生的是

I start breathing faster. When I breathe faster,

我開始呼吸急促。一旦呼吸加速

I actually become more anxious and when I become more anxious

我真的開始焦慮，而一旦開始焦慮

then it's less easy for me to be the kind of public speaker it could be,

對我來說，即便要想完成公開演溝也更加不容易

and I'm actually a little less pleasant to listen to.

實際上，對聽眾而言，恐怕也不會太愉快

So few basic things a person can focus on.

因此一個人只要聚焦在基本的幾件事。