Scripts  (Unit 3   iExplore 1)

So our agendas( /əˈdʒendə/议程) simple. In order to be an effective communicator regardless of if it’s planned or spontaneous( /spɒnˈteɪniəs/自然的，自发的)， you need to have your anxiety under control.

So lets get started with anxiety management. Eight five percent of people tell us that they’re nervous when speaking in public and I think the other 15 percent are lying. Hey, we could create a situation where we could make them nervous, too. In fact just this past week，a study from Chapman University asked Americans, “What are the things you fear most?”Among the top five was speaking in front of others. This is a ubiquitous ( /juːˈbɪkwɪtəs/无所不在的)fear and one that I believe we can learn to manage. And I use that word “manage”very carefully， because I don't think we ever want to overcome it. Anxiety actually helps us， gives us energy， helps us focus， tells us what we're doing is important, but we wanna learn to manage it. So we need to learn to manage our anxiety, because fundamentally( /ˌfʌndəˈmentəli/根本地，基础地) your job as a communicator, rather, regardless of if it’s planned or spontaneous， is to make your audience comfortable,  because if they’ re comfortable they can receive your message. And when I say comfortable， I am NOT referring to the fact that， that， your message has to be sugar-coated (裹有糖的，表面吸引人的)and nice for them to hear. It can be a harsh message， but they have to be in a place where they can receive it， so it's incumbent( 现任的；依靠的；负有职责的adj.n.) on you as a communicator to help your audience feel comfortable. We do that by managing our anxiety.

So research on mindful(警觉地，留心的) attention tells us that if...when we begin to feel those anxiety symptoms（症状），we simply greet our anxiety and say，”Hey，this is me feeling nervous. I'm about to do something of consequence（结果，重要性）.”In...simply by greeting your anxiety and acknowledging （确认，承认）it...that it's normal and natural-heck, 85 percent of people tell us they have it，you actually can stem（阻止）the tide (趋势，潮流）of that anxiety spiraling（盘旋）out of control. It’s not necessarily going to reduce the anxiety, but it will stop it from spinning up. So the next time you begin to feel those anxiety signs, take a deep breath and say this is me feeling anxious.