TED英语演讲稿如何跟压力做朋友演讲稿.docx
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TED英语演讲稿如何跟压力做朋友演讲稿.docx
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TED英语演讲稿如何跟压力做朋友演讲稿
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KellyMcGonigal从积极的一面分析压力,教你如何使压力变成你的朋友!
Stress.Itmakesyourheartpound,yourbreathingquickenandyourforeheadsweat.Butwhilestresshasbeenmadeintoapublichealthenemy,newresearchsuggeststhatstressmayonlybebadforyouifyoubelievethattobethecase.PsychologistKellyMcGonigalurgesustoseestressasapositive,andintroducesustoanunsungmechanismforstressreduction:
reachingouttoothers.
KellyMcGonigaltranslatesacademicresearchintopracticalstrategiesforhealth,happinessandpersonalsuccess.
Whyyoushouldlistentoher:
StanfordUniversitypsychologistKellyMcGonigalisaleaderinthegrowingfieldof“science-help.”Throughbooks,articles,coursesandworkshops,McGonigalworkstohelpusunderstandandimplementthelatestscientificfindingsinpsychology,neuroscienceandmedicine.
Straddlingtheworldsofresearchandpractice,McGonigalholdspositionsinboththeStanfordGraduateSchoolofBusinessandtheSchoolofMedicine.Hermostrecentbook,TheWillpowerInstinct,exploresthelatestresearchonmotivation,temptationandprocrastination,aswellaswhatittakestotransformhabits,persevereatchallengesandmakeasuccessfulchange.
Sheisnowresearchinganewbookaboutthe"upsideofstress,"whichwilllookatbothwhystressisgoodforus,andwhatmakesusgoodatstress.Inherwords:
"Theoldunderstandingofstressasaunhelpfulrelicofouranimalinstinctsisbeingreplacedbytheunderstandingthatstressactuallymakesussociallysmart--it'swhatallowsustobefullyhuman."
Ihaveaconfessiontomake,butfirst,Iwantyoutomakealittleconfessiontome.Inthepastyear,Iwantyoutojustraiseyourhand
ifyou'veexperiencedrelativelylittlestress.Anyone?
Howaboutamoderateamountofstress?
Whohasexperiencedalotofstress?
Yeah.Metoo.
Butthatisnotmyconfession.Myconfessionisthis:
Iamahealthpsychologist,andmymissionistohelppeoplebehappierandhealthier.ButIfearthatsomethingI'vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.ForyearsI'vebeentellingpeople,stressmakesyousick.Itincreasestheriskofeverythingfromthecommoncoldtocardiovasculardisease.Basically,I'veturnedstressintotheenemy.ButIhavechangedmymindaboutstress,andtoday,Iwanttochangeyours.
Letmestartwiththestudythatmademerethinkmywholeapproachtostress.Thisstudytracked30,000adultsintheUnitedStatesforeightyears,andtheystartedbyaskingpeople,"Howmuchstresshaveyouexperiencedinthelastyear?
"Theyalsoasked,"Doyoubelievethatstressisharmfulforyourhealth?
"Andthentheyusedpublicdeathrecordstofindoutwhodied.
(Laughter)
Okay.Somebadnewsfirst.Peoplewhoexperiencedalotofstressinthepreviousyearhada43percentincreasedriskofdying.Butthatwasonlytrueforthepeoplewhoalsobelievedthatstressisharmfulforyourhealth.(Laughter)Peoplewhoexperiencedalotofstressbutdidnotviewstressasharmfulwerenomorelikelytodie.Infact,theyhadthelowestriskofdyingofanyoneinthestudy,includingpeoplewhohadrelativelylittlestress.
Nowtheresearchersestimatedthatovertheeightyearstheyweretrackingdeaths,182,000Americansdiedprematurely,notfromstress,butfromthebeliefthatstressisbadforyou.(Laughter)Thatisover20,000deathsayear.Now,ifthatestimateiscorrect,thatwouldmakebelievingstressisbadforyouthe15thlargestcauseofdeathintheUnitedStateslastyear,killingmorepeoplethanskincancer,HIV/AIDSandhomicide.
(Laughter)
Youcanseewhythisstudyfreakedmeout.HereI'vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.
Sothisstudygotmewondering:
Canchanginghowyouthinkaboutstressmakeyouhealthier?
Andherethesciencesaysyes.Whenyouchangeyourmindaboutstress,youcanchangeyourbody'sresponsetostress.
Nowtoexplainhowthisworks,Iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.It'scalledthesocialstresstest.Youcomeintothelaboratory,andyou'retoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.Andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.
(Laughter)
Nowthatyou'resufficientlydemoralized,timeforparttwo:
amathtest.Andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.Nowwe'regoingtoalldothistogether.It'sgoingtobefun.Forme.
Okay.Iwantyoualltocountbackwardsfrom996inincrementsofseven.You'regoingtodothisoutloudasfastasyoucan,startingwith996.Go!
Audience:
(Counting)Gofaster.Fasterplease.You'regoingtooslow.Stop.Stop,stop,stop.Thatguymadeamistake.Wearegoingtohavetostartalloveragain.(Laughter)You'renotverygoodatthis,areyou?
Okay,soyougettheidea.Now,ifyouwereactuallyinthisstudy,you'dprobablybealittlestressedout.Yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.Andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen'tcopingverywellwiththepressure.
Butwhatifyouviewedtheminsteadassignsthatyourbodywasenergized,waspreparingyoutomeetthischallenge?
NowthatisexactlywhatparticipantsweretoldinastudyconductedatHarvardUniversity.Beforetheywentthroughthesocialstresstest,theyweretaughttorethinktheirstressresponseashelpful.Thatpoundingheartispreparingyouforaction.Ifyou'rebreathingfaster,it'snoproblem.It'sgettingmoreoxygentoyourbrain.Andparticipantswholearnedtoviewthestressresponseashelpfulfortheirperformance,well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.Now,inatypicalstressresponse,yourheartrategoesup,andyourbloodvesselsconstrictlikethis.Andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.It'snotreallyhealthytobeinthisstateallthetime.Butinthestudy,whenparticipantsviewedtheirstressresponseashelpful,theirbloodvesselsstayedrelaxedlikethis.Theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.Itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.Overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethedifferencebetweenastress-inducedheartattackatage50andlivingwellintoyour90s.Andthisisreallywhatthenewscienceofstressreveals,thathowyouthinkaboutstressmatters.
Somygoalasahealthpsychologisthaschanged.Inolongerwanttogetridofyourstress.Iwanttomakeyoubetteratstress.Andwejustdidalittleintervention.Ifyouraisedyourhandandsaidyou'dhadalotofstressinthelastyear,wecouldhavesavedyourlife,becausehopefullythenexttimeyourheartispoundingfromstress,you'regoingtorememberthistalkandyou'regoingtothinktoyourself,thisismybodyhelpingmerisetothischallenge.Andwhenyouviewstressinthatway,yourbodybelievesyou,andyourstressresponsebecomeshealthier.
NowIsaidIhaveoveradecadeofdemonizingstresstoredeemmyselffrom,sowearegoingtodoonemoreintervention.Iwanttotellyouaboutoneofthemostunder-appreciatedaspectsofthestressresponse,andtheideaisthis:
Stressmakesyousocial.
Tounderstandthissideofstress,weneedtotalkaboutahormone,oxytocin,andIknowoxytocinhasalreadygottenasmuchhypeasahormonecanget.Itevenhasitsowncutenickname,thecuddlehormone,becauseit'sreleasedwhenyouhugsomeone.Butthisisaverysmallpartofwhatoxytocinisinvolvedin.Oxytocinisaneuro-hormone.Itfine-tunesyourbrain'ssocialinstincts.Itprimesyoutodothingsthatstrengthencloserelationships.Oxytocinmakesyoucravephysicalcontactwithyourfriendsandfamily.Itenhancesyourempathy.Itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.Somepeoplehaveevensuggestedweshouldsnortoxytocintobecomemorecompassionateandcaring.Buthere'swhatmostpeopledon'tunderstandaboutoxytocin.It'sastresshormone.Yourpituitaryglandpumpsthisstuffoutaspartofthestressresponse.It'sasmuchapartofyourstressresponseastheadrenalinethatmakesyourheartpound.Andwhenoxytocinisreleasedinthestressresponse,itismotivatingyoutoseeksupport.Yourbiologicalstressresponseisnudgingyoutotellsomeonehowyoufeelinsteadofbottlingitup.Yourstressresponsewantstomakesureyounoticewhensomeoneelseinyourlifeisstrugglingsothatyoucansupporteachother.Whenlifeisdifficult,yourstressresponsewantsyoutobesurroundedbypeoplewhocareaboutyou.
Okay,sohowisknowingthissideofstressgoingtomakeyouhealthier?
Well,oxytocindoesn'tonlyactonyourbrain.Italsoactsonyourbody,andoneofitsmainrolesinyourbodyistoprotectyourcardiovascularsystemfromtheeffectsofstress.It'sanaturalanti-inflammatory.Italsohelpsyourbloodvesselsstayrelaxedduringstress.Butmyfavoriteeffectonthebodyisactuallyontheheart.Yourhearthasreceptorsforthishormone,andoxytocinhelpsheartcellsregenerateandhealfromanystress-induceddamage.T
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