3. Relax and stand tall

　　3. 放輕松，自信點(diǎn)

　　All of these networking tips are only effective if you feel relaxed. People project their emotional states more than they realize through nonverbal cues. For example, crossed arms communicate resistance and a sense of defensiveness, whereas open arms make you appear more approachable.

　　所有這些建立人際關(guān)系網(wǎng)的技巧只有當(dāng)你感到放松的時(shí)候才會(huì)有效。通過非語言的暗示,，人們所表現(xiàn)出的情緒狀態(tài)比他們意識(shí)到的要多。例如,，雙臂交叉表示抵抗和防衛(wèi)意識(shí)。反之,，雙臂張開會(huì)讓你顯得更加友善,。

　　Body language is more than just a representation of our emotional state. It can even affect our mentality. A September 2014 study conducted by researchers at the University of Auckland and published in Health Psychology found that standing up straight reduces stress. Upright participants said that they felt less fear, higher self-esteem and an overall better mood. Be mindful of your posture and how your body language is being presented when you're approaching people to network with. They're reading you before you have a chance to speak.

　　肢體語言不僅僅是我們情緒狀態(tài)的體現(xiàn),。它甚至能影響我們的心態(tài),。2014年9月奧克蘭大學(xué)曾在健康心理學(xué)上發(fā)表過一份研究,，這份研究顯示筆直站立能夠減少壓力,。那些筆直站立了的參與者們說他們會(huì)感到不那么害怕,，有更高的自尊并且整體上有一個(gè)更好的心情,。當(dāng)你接近并和他們打交道的時(shí)候，請(qǐng)注意你的儀態(tài)以及你所展現(xiàn)的肢體語言。他們會(huì)在你和他們交談之前先猜測(cè)你,。

　　There are several other simple techniques that can help reduce stress and put you in a relaxed mindset. Certain stretches can provide stress relief, such as ear-to-shoulder stretches, spine rotations and toe touching. A study published by Oxford University Press in June 2014 found that regularly practicing yoga and other physical activity provided evidence of stress relief.

　　其他一些簡(jiǎn)單的技巧也可以幫助你減壓，讓你有個(gè)放松的思維模式,。一些伸展動(dòng)作可以讓你的壓力得到緩解,，比如從耳朵到肩部的伸展,，脊椎轉(zhuǎn)體和腳尖碰觸。牛津大學(xué)出版社在2014年6月發(fā)表的研究發(fā)現(xiàn),，定期做瑜伽練習(xí)和其他的物理運(yùn)動(dòng)證明了其能夠緩解壓力。

　　Also, practicing mindfulness through exercises like meditation, yoga and tai chi can increase self-awareness and build skills to manage stress. These exercises can also reduce negative emotions. The Journal of Alternative and Complementary Medicine published a study in May 2014 providing evidence suggesting that consistent meditation practice improves a person's quality of life and general mental health. While incorporating practices like meditation into your daily routine would be the best practice, you should at least perform them leading up to a networking event or professional interaction.

　　同樣,，你可以通過諸如冥想,，練瑜伽和打太極拳的方法來練習(xí)定力，這可以增強(qiáng)自我意識(shí),，培養(yǎng)應(yīng)對(duì)壓力的技能,。這些鍛煉也可以減少你的消極情緒。在2014年5月交替與補(bǔ)償醫(yī)學(xué)雜志發(fā)表了一項(xiàng)研究,，該研究提供的證據(jù)顯示堅(jiān)持做冥想練習(xí)可以改善一個(gè)人的生活質(zhì)量和一般的心理健康,。并入一些像冥想的練習(xí)到你的日常生活中將是最好的做法。在要和別人打交道或進(jìn)行工作上的互動(dòng)時(shí)你至少要做些這樣的練習(xí),。

　　Positive affirmations are a great way of shifting a negative mentality to a positive one. You can write your own by choosing a negative thought about yourself and writing the positive opposite that counteracts that belief. For example, if you're thinking, "I don't deserve this opportunity," you can write an affirmation like, "I deserve this, and I am excited to succeed." Affirmations like these are realistic and achievable perspectives that you can develop through repetition.

　　正面的肯定是一種轉(zhuǎn)變消極心態(tài)到積極心態(tài)的最好辦法,。你可以寫下關(guān)于你自己的消極想法,，再寫下積極的想法來抵消那種觀點(diǎn)。例如,，如果你認(rèn)為“我不應(yīng)該得到這個(gè)機(jī)會(huì)”,，你可以寫一個(gè)肯定的話“這是我應(yīng)得的，我很高興能夠成功”,。類似這些的肯定是符合實(shí)際且可實(shí)現(xiàn)的想法,，你可以通過重復(fù)來培養(yǎng)這種正確認(rèn)知。

　　4. Schedule the follow-up

　　4. 安排后續(xù)行動(dòng)

　　Now that you're relaxed and armed with an awesome pitch and confident mindset, you are able to apply these networking tips. You have a great opportunity to seize or squander — don't do the latter. Make sure that once you shake hands, introduce yourself and nail that pitch, you schedule a follow-up.

　　由于你很放松,，也已備有極好的講稿和自信的思維模式,，那么你就能運(yùn)用這些建立人際關(guān)系網(wǎng)的方法。你有一個(gè)好機(jī)會(huì)可以抓住或者揮霍——千萬不要做后者,。確保在你握完手,，介紹完自己并且確定好了講稿后，你要安排個(gè)后續(xù)行動(dòng),。

　　It's important to be clear about your intentions for a coffee or lunch meeting. For example, explain how you hope to discuss how you can be an asset to your contact's company in a more detailed way. Also, use this first follow-up to further your rapport.

　　你要清楚你安排喝咖啡或者吃午餐的目的是什么，這點(diǎn)很重要,。例如,，說明你希望如何來討論，如何以一個(gè)更詳細(xì)的方法成為你熟人公司的財(cái)富,。同樣,，你要利用這個(gè)后續(xù)行動(dòng)讓你們之間更融洽。

　　After the pitch and before the follow-up, send a quick email expressing your appreciation for their time. Finally, connect online through LinkedIn, and maintain an ongoing relationship with this contact and their network: Share information, join industry-related organizations, comment on relevant posts, and even contribute content to message boards.

　　在宣講之后,，后續(xù)行動(dòng)之前,，快速發(fā)個(gè)郵件，對(duì)他們此次的到來表達(dá)下你的感激之情,。最后,，通過LinkedIn(領(lǐng)英)進(jìn)行在線聯(lián)系，和這個(gè)熟人以及他們的人際關(guān)系網(wǎng)保持一個(gè)不斷發(fā)展的關(guān)系:分享信息,，加入與行業(yè)相關(guān)的組織，對(duì)相關(guān)帖子發(fā)表評(píng)論,，甚至可以撰寫一些內(nèi)容到留言板,。

　　These networking tips and relaxation techniques are realistic and effective methods for success.

　　這些建立人際關(guān)系網(wǎng)的技巧和放松竅門對(duì)于成功是實(shí)際有效的方法,。（滬江英語）