TED英语演讲稿如何跟压力做朋友1.docx
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TED英语演讲稿如何跟压力做朋友1.docx
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TED英语演讲稿如何跟压力做朋友1
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,mcgonigalworkstohelpusunderstandandimplementthe
latestscientificfindingsinpsychology,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.peoplewhoexperiencedalotofstressinthepreviousyearhada43percent
increasedriskofdying.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?
andherethe
sciencesaysyes.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,butthemostfascinating
findingtomewashowtheirphysicalstressresponsechanged.now,inatypicalstressresponse,yourheartrategoesup,andyourbloodvesselsconstrictlikethis.andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.it'snotreallyhealthytobeinthisstateallthetime.butinthestudy,whenparticipantsviewedtheirstressresponseashelpful,theirbloodvesselsstayedrelaxedlikethis.theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethedifferencebetweenastress-inducedheartattackatage50andlivingwellintoyour90s.andthisisreallywhatthenewscienceofstressreveals,thathowyouthinkaboutstressmatters.
somygoalasahealthpsychologisthaschanged.
inolongerwanttogetridofyourstress.iwanttomakeyoubetteratstress.andwejustdidalittleintervention.ifyouraisedyourhandandsaidyou'dhadalotofstressinthelastyear,wecouldhavesaved
yourlife,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.itevenmakesyoumorewilling
tohelpandsupportthepeopleyoucareabout.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.italsohelpsyourblood
vesselsstayrelaxedduringstress.butmyfavoriteeffectonthebodyisactuallyontheheart.yourhearthasreceptorsforthishormone,andoxytocinhelpsheartcellsregenerateandhealfromanystress-induceddamage.thisstressh
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