10 tricks to relieve anxiety immediately 唱歌如何不怯場！#2 上台前一刻消除緊張的十個小技巧！
唱歌如何不怯場！#2 上台前一刻消除緊張的十個小技巧！
10 tricks to relieve anxiety immediately
【人生就是一個大舞台！】
這就是莎士比亞眼中的世界觀。人生充滿著大大小小的舞台。
你想在歌唱舞台上表現十成、甚至十二成的功力。但究竟如何將台上的緊張感抹去，甚至轉化成自表演欲？
“All the world's a stage.”
This is how Shakespeare saw the world. Life is abundant with stages for us to perform, big or small. You want to give your best singing performance on stage. But how to wipe away the stage anxiety, or a step further, transforming it into a desire to perform?
Book A Trial / 預約試堂 : https://www.singandyou.com/book-a-trial-class
上台前一刻的十個消除緊張的小技巧
10 tricks to relieve stress immediately
飲食篇
喝
一杯橙汁。橙汁有助於降低血壓，緩和焦慮。
吃一根香蕉。香蕉能幫助人腦產生血清素（又稱【快樂荷爾蒙】），有助穩定情緒，抒緩緊張。
咀嚼口香糖。這能夠減低唾液皮質醇水平，緩和壓力感。
避免服用咖啡因。它會使你更緊張焦慮。
Stress-reducing Food
Orange juice. Drinking orange juice reduces blood pressure and relieve anxiety.
A banana. Eating banana could induce the release of Serotonin (the “happiness hormone”) and calm your mind.
Chewing Gums. Chewing gum reduces cortisol level and mitigate stress.
AVOID intake of caffaine. Caffaine might hype you up, but it also induce stress and anxiety.
心理調整篇
深呼吸。默默地想【放鬆、放鬆……】。這有助促進血液循環，使你心境平靜。
在手心寫三個人字，吞下去。這是使你能克服人群帶來的壓力的心理暗示。
觀看可愛的影片或照片。這有助促進縮宮素（又稱【治癒感荷爾蒙】、【幸福感荷爾蒙】）的分泌。這有助減低在比賽前的爭鬥心，幫助你發揮超水準的歌唱表現。
Mentality Technique
Deep breathing. Take several deep breaths and try to imagine your body relaxing gradually to reach a status of mindfulness. This exercise ameliorate blood flow and calms your mind.
Draw three [人] on your hand and swallow them. This trick comes from Japan. It is a widely adopted mental suggestion technique to symbolically relieve the stress from a huge audience.
Watch cutes pictures or videos. Studies show that watching cute videos help our body releases oxytocin and induce a sense of happiness and calmness. It reduces one’s focus on competition and help adjust your mental status to give the best singing performance.
熱身按摩篇
全身進行拉筯。表演前，你的身體需要進入放鬆狀態。如果你還在等候室，試試伸展你的手臂，扭動關節。
針對【經濟艙症候群】的腳部操(見下圖)。在促進腿部的血液循環之餘，這一系列動作對放鬆身體十分之有幫助。
按下【合谷】穴和【勞宮】穴。【合谷】穴能使你的肩膀放鬆，抒緩眼睛疲勞。【勞宮】穴能夠使你心境平靜，促進血氣運行。
Massage and Warm-ups
Stretch your body. Before the show, your body need to enter a status of relaxation. If you are in the waiting room, try stretching your arms and spin your joints.
Do the “Economic class syndrome” foot stretching exercise. This series of stretch exercises improves blood flow in foot and relaxes the whole body.
Try the Chinese Point-pressing technique on your palm. Pressing the “Hegu Point” relieve shoulder pressure and eye fatigue. Pressing the “Laogong point” calm your mind and improve blood flow.
Book A Trial / 預約試堂 : https://www.singandyou.com/book-a-trial-class
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