Ukuthukuthelela esigcawini kuyinto evamile, kuthinta wonke umuntu kusukela kubakhulumeli bezinsuku zonke kuya kubadumile njengeZendaya. Ukuqonda imvelaphi yalo nokufunda amasu kungasiza ukuguqula le ngxabano ibe yizinkanyezi ezinhle.
Ukubona Kwendawo Yokubhalela Umoya
Cinga lokhu: Uphakathi kokuma emuva, inhliziyo ibhaca njenge drum solo, izandla zihlala zibhalwe ngokumangalisayo, futhi ingqondo yakho ishaya ngamandla kakhulu kune squirrel ephephile. Kukho okujwayelekile? Wamukelekile eqenjini le stage fright—okuqukethwe okuyisisekelo okungadlalwa, kanye nezinye ezinjengabazali obazi njenge Zendaya. Noma ngabe uyaphuma ukufaka i-TED Talk, ukuwenza eBroadway, noma nje ukhulume emhlanganweni, ama-butterflies angase abe yingozi. Kodwa ungabi nosizi! Abakhulumi abaphezulu kanye nomlingisi wakho othandayo sebesololwe imfihlo yokuguqula le mizwa ibe yizinkanyezi ezithokozisayo. Ake siphonse kancane ezimfihlakalweni zabo bese sithola ukuthi nawe ungakwazi kanjani ukuchitha i-stage fright.
Ukuqonda I-Stage Fright
Ngaphambi kokuba sikwazi ukunqoba i-stage fright, kubalulekile ukuqonda lokho esibhekene nakho. I-stage fright, noma i-performance anxiety, iyindlela yokukhathazeka ngezenzakalo ezithile eziveza ukuzwela okuphezulu phakathi kokusebenza noma ngesikhathi sokukhuluma. Kuyisifaniso esijabulisayo esingenza ukuba udonse yemiphetho, forget points, noma, endaweni engenakubambeka, ukhombe izimpawu zomzimba ezifana nokukhathala noma ukuvuvukala.
Kwekpsykhology, i-stage fright ikhalalelisiwe ekukhathazekeni kokuhlola kanye nenhloso yokwenza kahle. Kuyimpendulo yokuvumelanisa—abokhokho bethu badinga ukwenza kahle ukuze baphile, nakuba ukukhuluma phambili kwezemidlalo kungesiyo isimo somphakathi, amajoka ethu kwesinye isikhathi abheke kakhulu.
Imfihlo kaZendaya
Ake sithathe iphepha kuZendaya. Le mlingisi enezinto eziningi ifuleka emaceleni, kumaphuzu, nakuma-interviews amaningi ngemfudumalo kanye ne-charisma. Ngakho, uyisebenzisa kanjani izidakamizwa ezivela ukuba kuphume ngalokhu?
UZendaya uthanda ukuthi impumelelo yakhe kufanele ukwaziswa okujulile kanye nokuvela. Uqhakambisa ukubaluleka kokwazi okukhuluma kahle, okwakha ukuzethemba futhi kwehlisa ukukhathazeka. Ngaphezu kwalokho, uphinde ubonise izindlela zokuzindla, njengoba ukungagqibeki kahle, futhi ucabangele kahle ngaphambi kokuba amphumisele elokhu.
“Sonke sizizwa sikhathazekile ngezikhathi ezithile,” uZendaya uthi, “kodwa ukuqaphela lokho kukhathazeka nokukuguqula kube amandla amasha kusiza ukuba ngenze kahle.”
Indlela yakhe ibonisa isu elibalulekile: ukuphuma kokwakha kanye nokuhlela okungenza ukukhathazeka kube ithuluzi lokwenza okulungile.
Iziphakamiso ZabaKhulumi Abaphezulu
Abakhulumi abakhulu emhlabeni jikelele banezindlela zabo ezihlukile zokubhekana ne-stage fright, kodwa imikhuba eminingi evamile ibikade ibalulekile:
Yamukela Amandla Okukhathazeka
Abakhulumi abaningi, njengomkhulumi ophumelelweyo uTony Robbins, babheka amandla okukhathazeka njengokujabula. Ngokubheka ukukhathazeka njengokujabula, ungakwazi ukuthi uthathe le mpendulo ukuze uqede umphakathi ngaphezu kokuncisha.
Phinda, Phinda, Phinda
Ukuphindaphinda kuyinhloso. Abakhulumi abaphumelelayo njengeBrené Brown baphakamisa ukuhlola kakhulu—hhayi nje okukhuluma, kodwa nasekuhlinzekeni ngokwakhayo. Lokhu kwakha isikhumbuzo sokukhumbula futhi kwehlise ukukhathazeka kwe-unknown.
Xhuma Nezithameli Zakho
Ukwakhiwa kobungane nezithameli zakho kungakhulula ukukhathazeka. Abakhulumi abafana noSimon Sinek bagxile ekwakheni uxhulumaniso ngezingxoxo zokuphila noma ukufaka imibuzo ejwayelekile, okwenza umuzwa ube wengxoxo kakhudlwana futhi ungabi dosekile.
Izindlela Zokucabanga
Ukucabanga kuyithuluzi elinamandla. Abakhulumi abanjengoLes Brown basebenzisa ukukhuluma ukuze bacabange ngempumelelo, okwenza kube nomqondo ophumile futhi kwehlisa ukukhathazeka.
Qala Kancane
Ukuvakasha kokwakha ukuzethemba ngokuhamba kancane kungaholela phakathi kwemisebenzi engasho ukunqamuka. Qala ngababonakali abancane noma ezikhathini ezivamile, okuvumela ukuba ukhulise amakhono akho ngaphambi kokulayisha izithameli ezinkulu.
Ukuhlola Kwekukhathazeka Ngokuhamba Kwezinduna
Ukwazi izizathu zokukhathazeka kwe-hala ngokukhuluma kungakusiza ukuyifeza. Nansi ingxenye ethile yokuqonda:
Impendulo Yomsebenzi Noma Yomoya
I-stage fright ikhuthaza impendulo yomsebenzi noma yomoya emzimbeni, ikhipha i-adrenaline ne-cortisol, okuyilokhu okulungiselela ukufana noma ukuhamba ebuhlungwini. Nakuba le mpela ikhalwe ngaphakathi ezimfundisweni ezikanye nasezikhathini ezingavamile, ngokuvamile, ayisizi ngesikhathi sokukhuluma.
Umqondo Wokuthola Ukuqonda
Lo mbono ubonisa ukuthi ungubani ubonisa isimo esithile, ukwandisa imizwa yakho. Uma ukuphokophela ukukhuluma imfanelo ewukuhluleka, uqobo luzokhuluma. Ngakolulela, lokho ukubheka njengethuba kungase kuze kunciphise ukukhathazeka.
Ukuzethemba
Ukukholwa ebantwini bakho, noma ukuzethemba, kudlula u-19 sezimangalo, kabili kuyisisekelo. Uhlobo lwethu lokuzethemba lungaholela ezinhlelweni ezithe xhashayana.
Ukukhathazeka Komphakathi
Ukukhathazeka kokuhlola kuncike ekukhathazekeni kwemiphumela, kuyisizathu esivamile sokukhathazeka. Ukuqonda ukuthi izithameli eziningi ziwusizo nezifanelwe pia kungaholela ekunciphiseni lokho.
Uhlanga Lwephuzu Lokungena - Ukukhathazeka
Uhlanga akukhona nje kuphela ukujabulisa; kodwa kuyithuluzi elinamandla lokuphatha ukuminyumise. Ukuhlanganisa uhlanga ezinkulumo zakho kungaba nenhlelo eziningi:
Ukukhipha Umoya
Uhlanga ikhuthaza i-endorphins, izixazululo ze-stress zomzimba. Uhlanga olucacile noma uphumelele lokuhu zikhona.
Ukwakhiwa Kwephuzu
Uhlanga lukhuthaza ubungane phakathi kwethu nezithameli, lwenze umphakathi ube wazwelanayo futhi ungabi nesikhumbuzo.
Ukuthola Umoya
Ukusebenzisa uhlanga kungakwenakalisela ukungena ebuhlungwini bakho.
Ukuthola Izinhlaka
Uhlanga olwenziwe ngothando luholela ekuthokoziseni izimfanelo eziningi.
Noma kunjalo, kubalulekile ukuthi uhlanga lulungiswe ngendlela efanele. Uhlanga olungahambanga kahle noma olunentshisekelo lungaphela, kukhuthaze ukukhathazeka, futhi lungabanda izithameli. Isebo eliphezulu kufanele lukhulule, ukufaka umyalezo wakho nakho.
Izinyathelo Zokuhlola Uhlanga
Manje senithole izinye izixazululo nezinhloso, masithumele izinyathelo ezithile zokusiza. Nansi inhloso ebonakalayo yokukwazi ukunqoba i-stage fright futhi ubeetinzweni ukuze uphume kahle:
1. Hlela kahle
Ukwazi kuyamandla. Qonda okukhuluma ngokuphelele. Khumbula njalo, futhi ucabangele ukukhuluma phambi kwesithombe sokuqinisekisa izibalo ezithile.
2. Izindlela Zokukhathazeka
Hlanganisa ukunqoba, ukuzwa ojas, noma ukuhamba ngaphezulu okungamela kulokhu. Lezi zindlela zingase zize zikhulume ngaphakathi uye uthokoze.
3. Phinda Ngempumelelo
Hamba ekukhuleni okuhlekisayo. Cabanga ukufaka siyashaya ngokukhanyayo, izithameli zisebenza kahle rhyme, kanye nempilo ochayo. Lokho kube kuhle kuphela kufaka.
4. Qala Kancane Futhi Ungathula Emizimeni
Qala ngokuziqhenya ngaphezulu nanoma ungacala. Lokhu ukufaka futhi kuhamba kabili.
5. Qinisekisa Umphakathi, HHAYI UTHULI
Phenduka indawo yobufakazi. Qongelela likhulu emithanjeni yakho bese uhambisa izincwadi ozithanda ukuze uthokozise uthi.
6. Yenza Uhlelo Lokuthengisa
Dala uhlelo oluphakanyisiwe osukwini ngalo zonke izinkulumomkhulumede. Lokhu kungabika izinkaleni ezintathu, ukubhuka, ukuthokozisa, noma umculo opholile. Uhlelo lungalokhu lubangele emzkabeni ukuthi isikhathi sokuqala, lokho kwehlisa imibuzo.
7. Ukuphakela Ekutheni Yimbo
Xhumana nezithameli zakho kusengaphambili kwezokukhawulela. Beka imibuzo, qonda ubukhona, nendlela ohlukana ngayo. Lokhu kuhlangana kuvumela ukufaka ingxoxo okukhuluma.
8. Yamukela Ubungako
Bayeke ubukhona bube nezinto eziningi. Ubumba umngane akuwumqondo, futhi yamukela ubungako bangasiza ukuhlola isibalo. Khumbula, nazim, imikhulumo ibhalwe phansi, futhi lokho akubonakali izinhlaka.
9. Thola Ukubuyekezwa Futhi Ufundise
Ngemuva kokukhuluma, thatha umbono. Ukuqonda okwenzenjani okwalungile nokungathandwa kuyashintsha.
10. Cabanga Ngemvulandi Ehlukile
Uma i-stage fright iyi ezokuphusha, ushintsha ukukhangisa kokuqukethwe. Ukwazi ezinye zendlela kungaba kuhle ukusebenza. Izindlela zokuphatha okungazelelwe (CBT) kungasithokozisa ukushintsha imicabango eyingozi nokuqhubekisa izinto.
Ukukhankanya Uhlanga Esikhathini Sakho Sokuqhuba
NjengoDkt. Raj Patel, angifuni kuhlola izimpande ezithile eziqhamukayo kwezokusebenza okukhona. Ukuhlanganisa uhlanga akuthokozisi nje kuphela izinyathelo ziba, kodwa futhi kudlala emphemeni okwenzeka. Qala ngokuhlola izimfanelo ezilungile noma amajokes azwakalayo angafuna okukhumbula.
Khumbula indlela kaZendaya—fyekela! Lokhu nhlango “Noma ngabe ubona ngithukatha, qonda nikhuluma ngayo!”.
Uhlanga kufanele lunyuke ngethuba. Izinhloso ezithathe umbono ziba nesikhathi esithile sikhle. Hamba nabantu ngezinyathelo eziqhakazile!
Iziphetho: Thola Ukukhanya Ngokuqondile
I-stage fright yinkinga enkulu, kodwa ayinakuze ibe nzima. Ngokwakha imithombo yayo, thola amathuba ukuze uthole izimfanelo ezinjengokukhuluma okuhle, futhi uthokoze uhlanga.
Khumbula, wonke umkhulumi ophuma ezikhalweni ezithile. Baphenda izingoma, bakhumbule phansi, futhi baphila ngokukhathazeka—nokwakha kuwe. Umehluko ubonwa kanjani ekwakheni. Hlangana nezinyathelo ezifanele, ozihambela ngejwayelo, futhi ungabi nesithupha. Ngaphambi kokwazi kuyavuma, ama-butterflies angase abe ngama-wings ekukhaleni phansi.
Ngakho, ngesikhathi esizayo uthola ulingisesi, thatha umoya ojabulisayo, khumbula imfihlo kaZendaya, futhi ukhumbule ukuthi nomuhlangano abaphumelekileyo ungama. Ngokusho, ukuphila, nohlanga olufanelekile, ungaphinde unqobe i-stage fright kodwa futhi ungasiza izithameli zakho ngokuqhubekayo.
