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.

許多人因?yàn)樵谌嗝媲罢f話，或者在眾人面前犯錯(cuò)會(huì)被嘲笑而感到緊張。上臺(tái)前感到緊張是很正常的，也是你的身體幫你全力發(fā)揮的方式之一。但是當(dāng)你對(duì)于上臺(tái)的焦慮和壓力變得太大時(shí)，你會(huì)發(fā)冷、出汗，或者感覺不能正常思考。

下面幾個(gè)建議可以幫助你擺脫這種感覺院

做好準(zhǔn)備。如果你準(zhǔn)備充分，你就不會(huì)那么緊張了。盡可能多地練習(xí)，獨(dú)自一人或者當(dāng)著別人的面，抓住每一個(gè)機(jī)會(huì)。一直練到你感到放松，覺得已經(jīng)準(zhǔn)備好了為止。

振作起來(lái)。告訴自己“我能行！”“我準(zhǔn)備好了，開始吧！”或者“這會(huì)很有趣的！”無(wú)論你是獨(dú)自行動(dòng)還是作為團(tuán)隊(duì)的一員，你都可以這樣做。還有，你可以讓朋友給你打氣。

學(xué)會(huì)保持冷靜的方法。在某些類型的比賽中，在輪到你上場(chǎng)之前會(huì)有相當(dāng)長(zhǎng)的等待時(shí)間。有些人會(huì)帶著幾張照片，聽聽音樂來(lái)幫助他們放松，或者學(xué)習(xí)有助于冷靜的呼吸方法。有些人需要活動(dòng)一下才能放松，有些人需要保持安靜和冷靜。找出適合你的那種方法，然后在重大演出前制定計(jì)劃來(lái)實(shí)踐。

照顧好自己。在重大演出之前，你很容易忘記照顧好自己，因?yàn)槟慊颂鄷r(shí)間在練習(xí)上。如果在上臺(tái)前睡眠充足、飲食健康，你的狀態(tài)和情緒都會(huì)達(dá)到最佳水平。鍛煉也能讓你感覺良好。

（英語(yǔ)原文選自：kidshealth.org）