TED英语演讲稿如何跟压力做朋友.docx
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TED英语演讲稿如何跟压力做朋友.docx
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TED英语演讲稿如何跟压力做朋友
TED英语演讲稿:
如何跟压力做朋友
stress.itmakesyourheartpound,yourbreathingquickenandyourforeheadsweat.butwhilestresshasbeenmadeintoapublichealthenemy,newresearchsuggeststhatstressmayonlybebadforyouifyoubelievethattobethecase.psychologistkellymcgonigalurgesustoseestressasapositive,andintroducesustoanunsungmechanismforstressreduction:
reachingouttoothers.
kellymcgonigaltranslatesacademicresearchintopracticalstrategiesforhealth,happinessandpersonalsuccess.
whyyoushouldlistentoher:
stanforduniversitypsychologistkellymcgonigalisaleaderinthegrowingfieldofscience-help.throughbooks,articles,coursesandworkshops,mcgonigalworkstohelpusunderstandandimplementthelatestscientificfindingsinpsychology,neuroscienceandmedicine.
straddlingtheworldsofresearchandpractice,mcgonigalholdspositionsinboththestanfordgraduateschoolofbusinessandtheschoolofmedicine.hermostrecentbook,thewillpowerinstinct,exploresthelatestresearchonmotivation,temptationandprocrastination,aswellaswhatittakestotransformhabits,persevereatchallengesandmakeasuccessfulchange.
sheisnowresearchinganewbookabouttheupsideofstress,whichwilllookatbothwhystressisgoodforus,andwhatmakesusgoodatstress.inherwords:
theoldunderstandingofstressasaunhelpfulrelicofouranimalinstinctsisbeingreplacedbytheunderstandingthatstressactuallymakesussociallysmart--itswhatallowsustobefullyhuman.
ihaveaconfessiontomake,butfirst,iwantyoutomakealittleconfessiontome.inthepastyear,iwantyoutojustraiseyourhand
ifyouveexperiencedrelativelylittlestress.anyone?
howaboutamoderateamountofstress?
whohasexperiencedalotofstress?
yeah.metoo.
butthatisnotmyconfession.myconfessionisthis:
iamahealthpsychologist,andmymissionistohelppeoplebehappierandhealthier.butifearthatsomethingivebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.foryearsivebeentellingpeople,stressmakesyousick.itincreasestheriskofeverythingfromthecommoncoldtocardiovasculardisease.basically,iveturnedstressintotheenemy.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.hereivebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.
sothisstudygotmewondering:
canchanginghowyouthinkaboutstressmakeyouhealthier?
andherethesciencesaysyes.whenyouchangeyourmindaboutstress,youcanchangeyourbodysresponsetostress.
nowtoexplainhowthisworks,iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.itscalledthesocialstresstest.youcomeintothelaboratory,andyouretoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.
(laughter)
nowthatyouresufficientlydemoralized,timeforparttwo:
amathtest.andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.nowweregoingtoalldothistogether.itsgoingtobefun.forme.
okay.iwantyoualltocountbackwardsfrom996inincrementsofseven.youregoingtodothisoutloudasfastasyoucan,startingwith996.go!
audience:
(counting)gofaster.fasterplease.youregoingtooslow.stop.stop,stop,stop.thatguymadeamistake.wearegoingtohavetostartalloveragain.(laughter)yourenotverygoodatthis,areyou?
okay,soyougettheidea.now,ifyouwereactuallyinthisstudy,youdprobablybealittlestressedout.yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearentcopingverywellwiththepressure.
butwhatifyouviewedtheminsteadassignsthatyourbodywasenergized,waspreparingyoutomeetthischallenge?
nowthatisexactlywhatparticipantsweretoldinastudyconductedatharvarduniversity.beforetheywentthroughthesocialstresstest,theyweretaughttorethinktheirstressresponseashelpful.thatpoundingheartispreparingyouforaction.ifyourebreathingfaster,itsnoproblem.itsgettingmoreoxygentoyourbrain.andparticipantswholearnedtoviewthestressresponseashelpfulfortheirperformance,well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.now,inatypicalstressresponse,yourheartrategoesup,andyourbloodvesselsconstrictlikethis.andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.itsnotreallyhealthytobeinthisstateallthetime.butinthestudy,whenparticipantsviewedtheirstressresponseashelpful,theirbloodvesselsstayedrelaxedlikethis.theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethedifferencebetweenastress-inducedheartattackatage50andlivingwellintoyour90s.andthisisreallywhatthenewscienceofstressreveals,thathowyouthinkaboutstressmatters.
somygoalasahealthpsychologisthaschanged.inolongerwanttogetridofyourstress.iwanttomakeyoubetteratstress.andwejustdidalittleintervention.ifyouraisedyourhandandsaidyoudhadalotofstressinthelastyear,wecouldhavesavedyourlife,becausehopefullythenexttimeyourheartispoundingfromstress,youregoingtorememberthistalkandyouregoingtothinktoyourself,thisismybodyhelpingmerisetothischallenge.andwhenyouviewstressinthatway,yourbodybelievesyou,andyourstressresponsebecomeshealthier.
nowisaidihaveoveradecadeofdemonizingstresstoredeemmyselffrom,sowearegoingtodoonemoreintervention.iwanttotellyouaboutoneofthemostunder-appreciatedaspectsofthestressresponse,andtheideaisthis:
stressmakesyousocial.
tounderstandthissideofstress,weneedtotalkaboutahormone,oxytocin,andiknowoxytocinhasalreadygottenasmuchhypeasahormonecanget.itevenhasitsowncutenickname,thecuddlehormone,becauseitsreleasedwhenyouhugsomeone.butthisisaverysmallpartofwhatoxytocinisinvolvedin.oxytocinisaneuro-hormone.itfine-tunesyourbrainssocialinstincts.itprimesyoutodothingsthatstrengthencloserelationships.oxytocinmakesyoucravephysicalcontactwithyourfriendsandfamily.itenhancesyourempathy.itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.somepeoplehaveevensuggestedweshouldsnortoxytocintobecomemorecompassionateandcaring.buthereswhatmostpeopledontunderstandaboutoxytocin.itsastresshormone.yourpituitaryglandpumpsthisstuffoutaspartofthestressresponse.itsasmuchapartofyourstressresponseastheadrenalinethatmakesyourheartpound.andwhenoxytocinisreleasedinthestressresponse,itismotivatingyoutoseeksupport.yourbiologicalstressresponseisnudgingyoutotellsomeonehowyoufeelinsteadofbottlingitup.yourstressresponsewantstomakesureyounoticewhensomeoneelseinyourlifeisstrugglingsothatyoucansupporteachother.whenlifeisdifficult,yourstressresponsewantsyoutobesurroundedbypeoplewhocareaboutyou.
okay,sohowisknowingthissideofstressgoingtomakeyouhealthier?
well,oxytocindoesntonlyactonyourbrain.italsoactsonyourbody,andoneofitsmainrolesinyourbodyistoprotectyourcardiovascularsystemfromtheeffectsofstress.itsanaturalanti-inflammatory.italsohelpsyourbloodvesselsstayrelaxedduringstress.butmyfavoriteeffectonthebodyisactuallyontheheart.yourhearthasreceptorsforthishormone,andoxytocinhelpsheartcellsregenerateandhealfromanystress-induceddamage.thisstresshormonestrengthensyourheart,andthecoolthingisthatallofthesephysicalbenefitsofoxytocinareenhancedbysocialcontactandsocia
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