[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.91,0:00:08.06,Default,,0000,0000,0000,,Palms sweaty,
Dialogue: 0,0:00:08.38,0:00:09.53,Default,,0000,0000,0000,,heart racing,
Dialogue: 0,0:00:09.56,0:00:11.00,Default,,0000,0000,0000,,stomach in knots.
Dialogue: 0,0:00:11.53,0:00:12.88,Default,,0000,0000,0000,,You can't cry for help.
Dialogue: 0,0:00:12.90,0:00:15.05,Default,,0000,0000,0000,,Not only is your throat\Ntoo tight to breathe,
Dialogue: 0,0:00:15.07,0:00:16.90,Default,,0000,0000,0000,,but it'd be so embarrassing.
Dialogue: 0,0:00:16.92,0:00:19.09,Default,,0000,0000,0000,,No, you aren't being stalked by a monster,
Dialogue: 0,0:00:20.62,0:00:22.31,Default,,0000,0000,0000,,you're speaking in public,
Dialogue: 0,0:00:22.33,0:00:25.08,Default,,0000,0000,0000,,a fate some deem worse than death.
Dialogue: 0,0:00:25.10,0:00:27.00,Default,,0000,0000,0000,,See, when you're dead, you feel nothing;
Dialogue: 0,0:00:27.03,0:00:29.40,Default,,0000,0000,0000,,at a podium, you feel stage fright.
Dialogue: 0,0:00:32.31,0:00:34.48,Default,,0000,0000,0000,,But at some point\Nwe've all had to communicate
Dialogue: 0,0:00:34.50,0:00:35.68,Default,,0000,0000,0000,,in front of people,
Dialogue: 0,0:00:35.70,0:00:37.46,Default,,0000,0000,0000,,so you have to try and overcome it.
Dialogue: 0,0:00:37.49,0:00:40.68,Default,,0000,0000,0000,,To start, understand what stage fright is.
Dialogue: 0,0:00:40.71,0:00:42.85,Default,,0000,0000,0000,,Humans, social animals that we are,
Dialogue: 0,0:00:42.88,0:00:44.95,Default,,0000,0000,0000,,are wired to worry about reputation.
Dialogue: 0,0:00:44.98,0:00:46.70,Default,,0000,0000,0000,,Public speaking can threaten it.
Dialogue: 0,0:00:46.72,0:00:48.84,Default,,0000,0000,0000,,Before a speech, you fret,
Dialogue: 0,0:00:48.86,0:00:51.67,Default,,0000,0000,0000,,"What if people think I'm\Nawful and I'm an idiot?"
Dialogue: 0,0:00:51.69,0:00:53.64,Default,,0000,0000,0000,,That fear of being seen as an awful idiot
Dialogue: 0,0:00:53.67,0:00:54.88,Default,,0000,0000,0000,,is a threat reaction
Dialogue: 0,0:00:54.90,0:00:56.57,Default,,0000,0000,0000,,from a primitive part of your brain
Dialogue: 0,0:00:56.59,0:00:58.19,Default,,0000,0000,0000,,that's very hard to control.
Dialogue: 0,0:00:58.21,0:00:59.83,Default,,0000,0000,0000,,It's the fight or flight response,
Dialogue: 0,0:00:59.86,0:01:02.35,Default,,0000,0000,0000,,a self-protective process\Nseen in a range of animals,
Dialogue: 0,0:01:02.37,0:01:04.95,Default,,0000,0000,0000,,most of which don't give speeches.
Dialogue: 0,0:01:04.97,0:01:06.44,Default,,0000,0000,0000,,But we have a wise partner
Dialogue: 0,0:01:06.46,0:01:07.85,Default,,0000,0000,0000,,in the study of freaking out.
Dialogue: 0,0:01:07.88,0:01:09.94,Default,,0000,0000,0000,,Charles Darwin tested fight or flight
Dialogue: 0,0:01:09.97,0:01:12.33,Default,,0000,0000,0000,,at the London Zoo snake exhibit.
Dialogue: 0,0:01:12.36,0:01:13.84,Default,,0000,0000,0000,,He wrote in his diary,
Dialogue: 0,0:01:13.87,0:01:17.24,Default,,0000,0000,0000,,"My will and reason were powerless\Nagainst the imagination of a danger
Dialogue: 0,0:01:17.26,0:01:18.97,Default,,0000,0000,0000,,which had never been experienced."
Dialogue: 0,0:01:18.100,0:01:20.43,Default,,0000,0000,0000,,He concluded that his response
Dialogue: 0,0:01:20.45,0:01:22.13,Default,,0000,0000,0000,,was an ancient reaction unaffected
Dialogue: 0,0:01:22.15,0:01:24.26,Default,,0000,0000,0000,,by the nuances of modern civilization.
Dialogue: 0,0:01:24.28,0:01:25.90,Default,,0000,0000,0000,,So, to your conscious modern mind,
Dialogue: 0,0:01:25.93,0:01:27.14,Default,,0000,0000,0000,,it's a speech.
Dialogue: 0,0:01:27.16,0:01:28.48,Default,,0000,0000,0000,,To the rest of your brain,
Dialogue: 0,0:01:28.50,0:01:30.61,Default,,0000,0000,0000,,built up to code\Nwith the law of the jungle,
Dialogue: 0,0:01:30.64,0:01:32.64,Default,,0000,0000,0000,,when you perceive\Nthe possible consequences
Dialogue: 0,0:01:32.66,0:01:33.86,Default,,0000,0000,0000,,of blowing a speech,
Dialogue: 0,0:01:33.88,0:01:35.31,Default,,0000,0000,0000,,it's time to run for your life
Dialogue: 0,0:01:35.34,0:01:36.49,Default,,0000,0000,0000,,or fight to the death.
Dialogue: 0,0:01:49.95,0:01:52.76,Default,,0000,0000,0000,,Your hypothalamus, common\Nto all vertebrates,
Dialogue: 0,0:01:52.79,0:01:54.71,Default,,0000,0000,0000,,triggers your pituitary gland to secrete
Dialogue: 0,0:01:54.73,0:01:56.50,Default,,0000,0000,0000,,the hormone ACTH,
Dialogue: 0,0:01:56.53,0:01:57.75,Default,,0000,0000,0000,,making your adrenal gland
Dialogue: 0,0:01:57.77,0:01:59.70,Default,,0000,0000,0000,,shoot adrenaline into your blood.
Dialogue: 0,0:01:59.73,0:02:01.75,Default,,0000,0000,0000,,Your neck and back tense up, you slouch.
Dialogue: 0,0:02:01.77,0:02:03.09,Default,,0000,0000,0000,,Your legs and hand shake
Dialogue: 0,0:02:03.12,0:02:04.92,Default,,0000,0000,0000,,as your muscles prepare for attack.
Dialogue: 0,0:02:04.94,0:02:06.08,Default,,0000,0000,0000,,You sweat.
Dialogue: 0,0:02:06.11,0:02:07.35,Default,,0000,0000,0000,,Your blood pressure jumps.
Dialogue: 0,0:02:07.37,0:02:08.57,Default,,0000,0000,0000,,Your digestion shuts down
Dialogue: 0,0:02:08.59,0:02:10.35,Default,,0000,0000,0000,,to maximize the delivery of nutrients
Dialogue: 0,0:02:10.38,0:02:12.48,Default,,0000,0000,0000,,and oxygen to muscles and vital organs,
Dialogue: 0,0:02:12.50,0:02:14.80,Default,,0000,0000,0000,,so you get dry mouth, butterflies.
Dialogue: 0,0:02:14.82,0:02:16.27,Default,,0000,0000,0000,,Your pupils dilate,
Dialogue: 0,0:02:16.29,0:02:18.08,Default,,0000,0000,0000,,it's hard to read anything up close,
Dialogue: 0,0:02:18.10,0:02:19.26,Default,,0000,0000,0000,,like your notes,
Dialogue: 0,0:02:19.28,0:02:20.76,Default,,0000,0000,0000,,but long range is easy.
Dialogue: 0,0:02:20.78,0:02:22.48,Default,,0000,0000,0000,,That's how stage fright works.
Dialogue: 0,0:02:22.50,0:02:23.77,Default,,0000,0000,0000,,How do we fight it?
Dialogue: 0,0:02:23.79,0:02:25.96,Default,,0000,0000,0000,,First, perspective.
Dialogue: 0,0:02:25.98,0:02:27.34,Default,,0000,0000,0000,,This isn't all in your head.
Dialogue: 0,0:02:27.37,0:02:29.54,Default,,0000,0000,0000,,It's a natural, hormonal,\Nfull body reaction
Dialogue: 0,0:02:29.56,0:02:32.23,Default,,0000,0000,0000,,by an autonomic nervous\Nsystem on autopilot.
Dialogue: 0,0:02:32.26,0:02:35.20,Default,,0000,0000,0000,,And genetics play a huge\Nrole in social anxiety.
Dialogue: 0,0:02:35.22,0:02:37.60,Default,,0000,0000,0000,,John Lennon played live\Nthousands of times.
Dialogue: 0,0:02:37.62,0:02:39.76,Default,,0000,0000,0000,,Each time he vomited beforehand.
Dialogue: 0,0:02:39.78,0:02:41.02,Default,,0000,0000,0000,,Some people are just wired
Dialogue: 0,0:02:41.05,0:02:43.13,Default,,0000,0000,0000,,to feel more scared performing in public.
Dialogue: 0,0:02:43.15,0:02:45.68,Default,,0000,0000,0000,,Since stage fright\Nis natural and inevitable,
Dialogue: 0,0:02:45.71,0:02:47.42,Default,,0000,0000,0000,,focus on what you can control.
Dialogue: 0,0:02:47.44,0:02:49.45,Default,,0000,0000,0000,,Practice a lot,
Dialogue: 0,0:02:49.48,0:02:50.64,Default,,0000,0000,0000,,starting long before
Dialogue: 0,0:02:50.66,0:02:53.29,Default,,0000,0000,0000,,in an environment similar\Nto the real performance.
Dialogue: 0,0:02:53.31,0:02:55.68,Default,,0000,0000,0000,,Practicing any task\Nincreases your familiarity
Dialogue: 0,0:02:55.70,0:02:57.18,Default,,0000,0000,0000,,and reduces anxiety,
Dialogue: 0,0:02:57.20,0:02:59.04,Default,,0000,0000,0000,,so when it's time to speak in public,
Dialogue: 0,0:02:59.06,0:03:01.46,Default,,0000,0000,0000,,you're confident in yourself\Nand the task at hand.
Dialogue: 0,0:03:01.49,0:03:03.39,Default,,0000,0000,0000,,Steve Jobs rehearsed his epic speeches
Dialogue: 0,0:03:03.41,0:03:04.61,Default,,0000,0000,0000,,for hundreds of hours,
Dialogue: 0,0:03:04.64,0:03:05.97,Default,,0000,0000,0000,,starting weeks in advance.
Dialogue: 0,0:03:05.99,0:03:07.48,Default,,0000,0000,0000,,If you know what you're saying,
Dialogue: 0,0:03:07.50,0:03:09.20,Default,,0000,0000,0000,,you'll feed off the crowd's energy
Dialogue: 0,0:03:09.22,0:03:12.96,Default,,0000,0000,0000,,instead of letting your hypothalamus\Nconvince your body it's about to be lunch
Dialogue: 0,0:03:12.98,0:03:14.20,Default,,0000,0000,0000,,for a pack of predators.
Dialogue: 0,0:03:14.22,0:03:15.96,Default,,0000,0000,0000,,But hey, the vertebrate hypothalamus
Dialogue: 0,0:03:15.98,0:03:18.35,Default,,0000,0000,0000,,has had millions of years\Nmore practice than you.
Dialogue: 0,0:03:18.38,0:03:19.72,Default,,0000,0000,0000,,Just before you go on stage,
Dialogue: 0,0:03:19.75,0:03:20.90,Default,,0000,0000,0000,,it's time to fight dirty
Dialogue: 0,0:03:20.93,0:03:22.09,Default,,0000,0000,0000,,and trick your brain.
Dialogue: 0,0:03:22.11,0:03:24.03,Default,,0000,0000,0000,,Stretch your arms up and breath deeply.
Dialogue: 0,0:03:24.06,0:03:25.77,Default,,0000,0000,0000,,This makes your hypothalamus trigger
Dialogue: 0,0:03:25.80,0:03:26.98,Default,,0000,0000,0000,,a relaxation response.
Dialogue: 0,0:03:27.01,0:03:29.98,Default,,0000,0000,0000,,Stage fright usually hits hardest\Nright before a presentation,
Dialogue: 0,0:03:30.00,0:03:32.29,Default,,0000,0000,0000,,so take that last minute\Nto stretch and breathe.
Dialogue: 0,0:03:32.31,0:03:34.02,Default,,0000,0000,0000,,You approach the Mic, voice clear,
Dialogue: 0,0:03:34.04,0:03:35.39,Default,,0000,0000,0000,,body relaxed.
Dialogue: 0,0:03:35.41,0:03:38.02,Default,,0000,0000,0000,,Your well-prepared speech\Nconvinces the wild crowd
Dialogue: 0,0:03:38.04,0:03:40.01,Default,,0000,0000,0000,,you're a charismatic genius.
Dialogue: 0,0:03:40.04,0:03:41.24,Default,,0000,0000,0000,,How?
Dialogue: 0,0:03:41.26,0:03:42.84,Default,,0000,0000,0000,,You didn't overcome stage fright,
Dialogue: 0,0:03:42.86,0:03:44.06,Default,,0000,0000,0000,,you adapted to it.
Dialogue: 0,0:03:44.08,0:03:45.53,Default,,0000,0000,0000,,And to the fact that no matter
Dialogue: 0,0:03:45.55,0:03:46.87,Default,,0000,0000,0000,,how civilized you may seem,
Dialogue: 0,0:03:46.89,0:03:48.06,Default,,0000,0000,0000,,in part of your brain,
Dialogue: 0,0:03:48.09,0:03:49.38,Default,,0000,0000,0000,,you're still a wild animal,
Dialogue: 0,0:03:49.40,0:03:52.60,Default,,0000,0000,0000,,a profound, well-spoken wild animal.