TED英语演讲稿：如何跟压力做朋友__ted如何和压力做朋友
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TED英语演讲稿：如何跟压力做朋友
压力大，怎么办?压力会让你心跳加速、呼吸加快、额头冒汗!当压力成为全民健康公敌时，有研究显示只有当你与压力为敌时，它才会危害你的健康。心理学家kelly mcgonigal 从积极的一面分析压力，教你如何使压力变成你的朋友!
stre.it makes your heart pound, your breathing quicken and your forehead sweat.but while stre has been made into a public health enemy, new research suggests that stre may only be bad for you if you believe that to be the case.psychologist kelly mcgonigal urges us to see stre as a positive, and introduces us to an unsung mechanism for stre reduction: reaching out to others.kelly mcgonigal translates academic research into practical strategies for health, happine and personal succe.why you should listen to her：
stanford university psychologist kelly mcgonigal is a leader in the growing field of “science-help.” through books, articles, courses and workshops, mcgonigal works to help us understand and implement the latest scientific findings in psychology, neuroscience and medicine.straddling the worlds of research and practice, mcgonigal holds positions in both the stanford graduate school of busine and the school of medicine.her most recent book, the willpower instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a succeful change.she is now researching a new book about the “upside of stre,” which will look at both why stre is good for us, and what makes us good at stre.in her words: “the old understanding of stre as a unhelpful relic of our animal instincts is being replaced by the understanding that stre actually makes us socially smart--it's what allows us to be fully human.”
i have a confeion to make, but first, i want you to make a little confeion to me.in the past year, i want you to just raise your hand
if you've experienced relatively little stre.anyone?
how about a moderate amount of stre?
who has experienced a lot of stre? yeah.me too.but that is not my confeion.my confeion is this: i am a health psychologist, and my miion is to help people be happier and healthier.but i fear that something i've been teaching for the last 10 years is doing more harm than good, and it has to do with stre.for years i've been telling people, stre makes you sick.it increases the risk of everything from the common cold to cardiovascular disease.basically, i've turned stre into the enemy.but i have changed my mind about stre, and today, i want to change yours.let me start with the study that made me rethink my whole approach to stre.this study tracked 30,000 adults in the united states for eight years, and they started by asking people, “how much stre have you experienced in the last year?” they also asked, “do you believe that stre is harmful for your health?” and then they used public death records to find out who died.(laughter)
okay.some bad news first.people who experienced a lot of stre in the previous year had a 43 percent increased risk of dying.but that was only true for the people who also believed that stre is harmful for your health.(laughter)people who experienced a lot of stre but did not view stre as harmful were no more likely to die.in fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stre.now the researchers estimated that over the eight years they were tracking deaths, 182,000 americans died prematurely, not from stre, but from the belief that stre is bad for you.(laughter)that is over 20,000 deaths a year.now, if that estimate is correct, that would make believing stre is bad for you the 15th largest cause of death in the united states last year, killing more people than skin cancer, hiv/aids and homicide.(laughter)
you can see why this study freaked me out.here i've been spending so much energy telling people stre is bad for your health.so this study got me wondering: can changing how you think about stre make you healthier? and here the science says yes.when you change your mind about stre, you can change your body's response to stre.now to explain how this works, i want you all to pretend that you are participants in a study designed to stre you out.it's called the social stre test.you come into the laboratory, and you're told you have to give a five-minute impromptu speech on your personal weaknees to a panel of expert evaluators sitting right in front of you, and to make sure you feel the preure, there are bright lights and a camera in your face, kind of like this.and the evaluators have been trained to give you discouraging, non-verbal feedback like this.(laughter)
now that you're sufficiently demoralized, time for part two: a math test.and unbeknownst to you, the experimenter has been trained to hara you during it.now we're going to all do this together.it's going to be fun.for me.okay.i want you all to count backwards from 996 in increments of seven.you're going to do this out loud as fast as you can, starting with 996.go!audience:(counting)go faster.faster please.you're going too slow.stop.stop, stop, stop.that guy made a mistake.we are going to have to start all over again.(laughter)you're not very good at this, are you? okay, so you get the idea.now, if you were actually in this study, you'd probably be a little streed out.your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat.and normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the preure.but what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? now that is exactly what participants were told in a study conducted at harvard university.before they went through the social stre test, they were taught to rethink their stre response as helpful.that pounding heart is preparing you for action.if you're breathing faster, it's no problem.it's getting more oxygen to your brain.and participants who learned to view the stre response as helpful for their performance, well, they were le streed out, le anxious, more confident, but the most fascinating finding to me was how their physical stre response changed.now, in a typical stre response, your heart rate goes up, and your blood veels constrict like this.and this is one of the reasons that chronic stre is sometimes aociated with cardiovascular disease.it's not really healthy to be in this state all the time.but in the study, when participants viewed their stre response as helpful, their blood veels stayed relaxed like this.their heart was still pounding, but this is a much healthier cardiovascular profile.it actually looks a lot like what happens in moments of joy and courage.over a lifetime of streful experiences, this one biological change could be the difference between a stre-induced heart attack at age 50 and living well into your 90s.and this is really what the new science of stre reveals, that how you think about stre matters.so my goal as a health psychologist has changed.i no longer want to get rid of your stre.i want to make you better at stre.and we just did a little intervention.if you raised your hand and said you'd had a lot of stre in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stre, you're going to remember this talk and you're going to think to yourself, this is my body helping me rise to this challenge.and when you view stre in that way, your body believes you, and your stre response becomes healthier.now i said i have over a decade of demonizing stre to redeem myself from, so we are going to do one more intervention.i want to tell you about one of the most under-appreciated aspects of the stre response, and the idea is this: stre makes you social.to understand this side of stre, we need to talk about a hormone, oxytocin, and i know oxytocin has already gotten as much hype as a hormone can get.it even has its own cute nickname, the cuddle hormone, because it's released when you hug someone.but this is a very small part of what oxytocin is involved in.oxytocin is a neuro-hormone.it fine-tunes your brain's social instincts.it primes you to do things that strengthen close relationships.oxytocin makes you crave physical contact with your friends and family.it enhances your empathy.it even makes you more willing to help and support the people you care about.some people have even suggested we should snort oxytocin to become more compaionate and caring.but here's what most people don't understand about oxytocin.it's a stre hormone.your pituitary gland pumps this stuff out as part of the stre response.it's as much a part of your stre response as the adrenaline that makes your heart pound.and when oxytocin is released in the stre response, it is motivating you to seek support.your biological stre response is nudging you to tell someone how you feel instead of bottling it up.your stre response wants to make sure you notice when someone else in your life is struggling so that you can support each other.when life is difficult, your stre response wants you to be surrounded by people who care about you.okay, so how is knowing this side of stre going to make you healthier? well, oxytocin doesn't only act on your brain.it also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stre.it's a natural anti-inflammatory.it also helps your blood veels stay relaxed during stre.but my favorite effect on the body is actually on the heart.your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stre-induced damage.this stre hormone strengthens your heart, and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stre, either to seek support or to help someone else, you release more of this hormone, your stre response becomes healthier, and you actually recover faster from stre.i find this amazing, that your stre response has a built-in mechanism for stre resilience, and that mechanism is human connection.i want to finish by telling you about one more study.and listen up, because this study could also save a life.this study tracked about 1,000 adults in the united states, and they ranged in age from 34 to 93, and they started the study by asking, “how much stre have you experienced in the last year?” they also asked, “how much time have you spent helping out friends, neighbors, people in your community?” and then they used public records for the next five years to find out who died.okay, so the bad news first: for every major streful life experience, like financial difficulties or family crisis, that increased the risk of dying by 30 percent.but--and i hope you are expecting a but by now--but that wasn't true for everyone.people who spent time caring for others showed absolutely no stre-related increase in dying.zero.caring created resilience.and so we see once again that the harmful effects of stre on your health are not inevitable.how you think and how you act can transform your experience of stre.when you choose to view your stre response as helpful, you create the biology of courage.and when you choose to connect with others under stre, you can create resilience.now i wouldn't necearily ask for more streful experiences in my life, but this science has given me a whole new appreciation for stre.stre gives us acce to our hearts.the compaionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy, and when you choose to view stre in this way, you're not just getting better at stre, you're actually making a pretty profound statement.you're saying that you can trust yourself to handle life's challenges, and you're remembering that you don't have to face them alone.thank you.(applause)
chris anderson: this is kind of amazing, what you're telling us.it seems amazing to me that a belief about stre can make so much difference to someone's life expectancy.how would that extend to advice, like, if someone is making a lifestyle choice between, say, a streful job and a non-streful job, does it matter which way they go? it's equally wise to go for the streful job so long as you believe that you can handle it, in some sense?
kelly mcgonigal: yeah, and one thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort.and so i would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stre that follows.ca: thank you so much, kelly.it's pretty cool.km: thank you.(applause)
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