How you calm yourself before giving a speech? Both modern research and centuries of experience from experienced（有经验的）public speakers suggest some practical（实用的）advice.

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Know to whom you'll be speaking, and learn as much about your audience（听众） as you can. The more you can expect the kind of reaction your listeners will have to your speech, the more comfortable you'll be in delivering your message. Be audience-centered rather than speaker-centered.

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    You will feel less nervous if you talk about something you are familiar with or have some personal experience of. Your comfort with the subject of the speech will be reflected in your delivery.

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    The better prepared you are, the less anxiety（焦虑）you will experience. Being prepared means that you have researched your topic and practiced your speech several times before you deliver it.

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    You are likely to feel the most nervous during the opening moments of your speech. Therefore, it is a good idea to have a clear plan for how you will start your speech. Being familiar with your introduction（介绍）will help you feel more comfortable about the entire speech. If you know how you will end your speech, you will have a safe harbor in case you lose your place. If you need to end your speech ahead of time, a well-delivered conclusion can permit you to make a graceful exit.

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    One of the symptoms(症状) of nervousness is a change in your breathing and heart rates. Nervous speakers tend to take short, shallow breaths. To help break the anxiety—reduce breathing pattern, consider taking a few slow deep breaths before you rise to speak.

A. Know your introduction and your conclusion(总结).

B. Channel（引导） your nervous energy.

C. Know your audience.

D. Use deep-breathing techniques.

E. Be prepared.

F. Select（选择）an suitable topic.

G. To talk with your friends before giving a speech.

    When you're new to a school or campus, your smartphone will be your new beat friend. Here are four kinds of apps to help you get started in the US.

    ⒈Social media: {#blank#}1{#/blank#} You can use Facebook to communicate with various groups or people that share a common interest. Apps like Snapchat are more for close friends. Instagram focuses on photos you share. Twitter limits you to 280 character per “tweet,” or post. {#blank#}2{#/blank#}

    ⒉Ride-sharing: Need a ride?{#blank#}3{#/blank#} Then you will find out how far the nearest ride is to your location and how much it will cost to get where you want to go. The app is linked to your bank account, so you don't have to worry about carrying cash.

    ⒊Eating: Don't want to get off the couch（沙发）or move away from your desk? Order from almost any nearby restaurant, pay online, and wait for a delivery driver to bring it to your front door through Grubhub, UberEats or DoorDash. {#blank#}4{#/blank#}

    ⒋Texting/Phoning Home: College students like to communicate in groups, which makes messaging apps common on campus smartphones. {#blank#}5{#/blank#} But using apps like WhatsApp, GroupMe or Slack for calls or texts makes it cost-effective on a student's tight budget.

A. Type your destination into Uber or Lyft.

B. That's because it can help you make many friends.

C. Therefore, you learn to be brief, to the point and clever.

D. Turn to the computer for help and search for the destination.

E. And cellphone carriers may charge high fees for international calls.

F. This is great for students who don't have a car or the time to fetch food.

G. These are the big ones in the US: Facebook, Twitter, Instagram and Snapchat.

Some Steps for Breaking Through Your Comfort Zone

    A comfort zone is a self-­imposed boundary where a person will refuse to push past. Doing so usually fills him or her with nervousness and anxiety. So let's talk about breaking out of this comfort zone.

    Get information. To break through your comfort zone you need to first educate yourself. Your goal here is to find out about whatever skill you're pursuing. You'll talk to people who have done the same thing.{#blank#}1{#/blank#} And you'll check out articles on the Internet about this subject.

    Have a plan. After educating yourself it's important to create a plan of action. With this step you're going to write down a step ­by­ step blueprint for how you're going to break through your comfort zone.{#blank#}2{#/blank#} Then you create a plan to get to each level. In this plan you need to create benchmarks. These are mini ­goals that put you one step close to pushing past your comfort zone.

    {#blank#}3{#/blank#} This is an important step because the people in your life will keep you on track. You want them to give you that "push" as you're pushing your boundaries. They will make it hard for you to quit because you know you'll look foolish if you did.

    Remain positive. There will be times when you experience a negative outcome, something that shakes your confidence and makes you feel scared. The trick is to not let anything prevent you from blasting past the point of comfort. Recognize that you will have negative outcomes.{#blank#}4{#/blank#}

    Keep expanding your comfort zone{#blank#}5{#/blank#} Find stuff that you never imagined you would do. Like teaching a class on the subject that once filled you with fear. Or you could work on a related skill.

A. Look for new challenges.

B. You can't become an overnight success.

C. Have people around you know of your plan.

D. You start with the easiest thing to do.

E. It's a natural part of the process.

F. You won't have time to think about your fear.

G. You'll read books on the subject.

Claustrophobia

    Claustrophobia, or fear of enclosed spaces, in one of the most common fears. Claustrophobia can be deep fear or even panic as a result of being in a small space.

    Claustrophobia can develop after a troubling childhood experience, or from another unpleasant experience later on in life related to small spaces. {#blank#}1{#/blank#}. This response then becomes programmed in the brain, making an association between being in a tight space and feeling anxious or out-of-control. As a result, the person often develops claustrophobia.

    {#blank#}2{#/blank#}. Claustrophobia symptoms can include: sweating, accelerated heartbeat, upset stomach, shaking, breathing problem, etc. The claustrophobia sufferer will look for an exit when inside a room, avoid driving on the highway or major roads where there is heavy traffic when inside a car, or stand near a door when at a party. {#blank#}3{#/blank#}.

    Claustrophobia can have harmful social and psychological effects, since the patient will often avoid situations in which she thinks she will have an anxiety attack, leading to hiding and sadness.

    {#blank#}4{#/blank#}. Exposure treatment, a form of mind-behavioral treatment, usually results in a total reduction in anxiety symptoms if conducted properly. Flooding is a type of exposure treatment in which the person is exposed to a situation until the anxiety attack passes. {#blank#}5{#/blank#}. Medications to help treat claustrophobia include things which help to ease the heart beating to fast often associated with anxiety attacks.

A. According to some doctors, claustrophobia is worse than the fear of heights

B. The past experience can trace back to the moment of birth

C. The good news is that claustrophobia is very treatable

D. When a person with claustrophobia finds herself in a restricted space, her body responds in certain ways

E. In extreme cases, the very sight of a closed door can lead to feelings of anxiety in a person

F. Treatment for claustrophobia can also include medication or a combination of several treatments

G. When a person experiences such an event, it can often cause a frightening panic attack

    Attachment is not just a connection between two people; it's a bond that involves a desire for regular contact with that person and the experience of distress(悲伤) during separation from that person.

    According to psychologist John Bowilby, there are four critical characteristics of attachment. The first is the desire to be near those with whom we share an attachment since we are happy while staying with them. Attachments also create a safe shelter, meaning that during times of distress, fear, or uncertainty, we may seek out the people we're attached to for care and comfort. Next, attachment figures also offer a secure base for exploration. This is particularly important during childhood. This secure base allows kids to explore the world while they know they can still return to the safety of the attachment figure. Finally, we experience separation distress when parted from an attachment figure. For example, kids tend to become upset when parents have to leave them in the care of others.

    Attachment serves a number of important purposes. For instance, it helps keep babies and children close to their caregivers so that they can avoid potential dangers, which in turn helps boost their chances of survival. However, if a child doesn't form a secure attachment to a caregiver, he or she will suffer from a number of problems including conduct disorder and oppositional -defiant (对立反抗的) disorder. Researchers also suggest that the type of attachment displayed early in life can have a lasting effect on later adult relationships.

    Psychologist Harry Harlow conducted an experiment on social isolation in monkeys. Baby monkeys were separated from their mothers and placed with surrogate mothers (代母). One mother was simply a wire armature (电枢) that held a bottle, while the other mother was covered with a soft terry cloth material. Harlow found that the baby monkeys would receive food from the wire mother, but preferred to spend most of their time with the soft mother. When compared to monkeys that had been raised by their birth mothers, the monkeys raised by surrogate mothers were shyer and more nervous and suffered from social and emotional problems.

All in all, developing secure and healthy attachments early in life is very important. Such attachments play a vital role in our future development.

    With busy schedules and limited hours of daylight, some runners find their only me to run is in the darkness of early morning or evening.{#blank#}1{#/blank#}. But if you have to run at night or in the early morning, make sure to follow these guidelines. Choose a Well-lit Route.

    It might not be your favourite route to run, but the most well-lit route is your first choice. {#blank#}2{#/blank#} and you'll always be able to see the road and avoid potential hazards.

    •Always Run Against Traffic

    It's easier to avoid cars if you can see them coming. Avoid busy roads and those with no shoulders or sidewalks.

    Run With a Friend

    {#blank#}3{#/blank#}. If possible, try to never run alone. If you're running alone, let someone know the route you're running and approximately how long you will be out.

    •Watch Out for Bikes and Runners

    Even if you're running on a path or in a park with no cars, always be aware of other runners and cyclists. {#blank#}4{#/blank#}. This advice applies to running in both daylight and darkness.

    •Put Away Your Music

    Make sure you leave your radio, MP3 player, or iPad at home. {#blank#}5{#/blank#}. You can't hear oncoming cars, cyclists yelling to move, dogs, or any other potential threat.

A. Oncoming cars see you better

B. There's strength and safety in numbers

C. Running in daylight is always a safer choice

D. A headlamp is also an essential item for runners

E. Before you stop or turn around, make sure your path is clear

F. Cutting off your sense of hearing leaves you at a disadvantage

G. Put your driver's license in your pocket or wear an ID tag on your shoe