TED演讲如何让压力成为你的朋友Kelly McGonigal.docx
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TED演讲如何让压力成为你的朋友Kelly McGonigal.docx
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TED演讲如何让压力成为你的朋友KellyMcGonigal
KellyMcGonigal:
Howtomakestressyourfriend.
Ihaveaconfessiontomake,
Butfirst,Iwantyoutomakealittleconfessiontome.
Inthepastyear,Iwantyoutojustraiseyourhandifyou’veexperiencedrelativelylittlestress.
Anyone?
Howaboutamoderateamountofstress?
Whohasexperiencedalotofstress?
Metoo.
Butthatisnotmyconfession.
Myconfessionisthis:
Iamahealthpsychologistandmymissionistohelppeoplebehappierandhealthier.
ButIfearthatsomethingI’vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.
ForyearsI’vebeenteachingpeople,stressmakesyousick.
Itincreasestheriskofeverythingfromthecommoncoldtocardiovasclardisease.
Basically,I’veturnedstressintotheenemy.
ButIhavechangedmymindaboutstress,andtoday,Iwanttochangeyours.
Letmestartwiththestudythatmademerethinkmywholeapproachtostress.
Thisstudytracked30,000adultsintheUnitedStatesforeightyears,andtheystartedbyaskingpeople,
“Howmuchstresshaveyouexperiencedinthelastyear?
”
Theyalsoasked,
“Doyoubelievethatstressisharmfulforyourhealth?
”
Andthentheyusedpublicdeathrecordstofindoutwhodied.
Okay!
Somebadnewsfirst
Peoplewhoexperiencedalotofstressinthepreviousyearhada43percentincreasedriskofdying.
Butthatwasonlytrueforthepeoplewhoalsobelievedthatstressisharmfulforyourhealth.
Peoplewhoexperiencedalotofstressbutdidnotviewstressasharmfulwerenomorelikelytodie.
Infact,theyhadthelowestriskofdyingofanyoneinthestudyincludingpeoplewhohadrelativelylittlestress.
Nowtheresearchersestimatedthatovertheeightyearstheyweretrackingdeaths182,000Americansdiedprematurely,notfromstress,butfromthebeliefthatstressisbadforyou.
Thatisover20,000deathsayear.
Now,ifthatestimateiscorrect,thatwouldmakebelievingstressisbadforyouthe15thlargestcauseofdeathintheUnitedStateslastyear,killingmorepeoplethanskincancer,HIV/AIDSandhomicide.
Youcanseewhythisstudyfreakedmeout.
HereI’vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.
Sothisstudygotmewondering:
Canchanginghowyouthinkaboutstressmakeyouhealthier?
Andherethesciencesaysyes.
Whenyouchangeyourmindaboutstress,youcanchangeyourbody’sresponsetostress.
Nowtoexplainhowthisworks,
Iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.
It’scalledthesocialstresstest.
Youcomeintothelaboratory,andyou’retoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.
Andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.
Nowthatyou’resufficientlydemoralized,timeforparttwoamathtest.
Andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.
Nowwe’regoingtoalldothistogether.
It’sgoingtobefun.
Forme.
Okay.
Iwantyoualltocountbackwardsfrom996inincrementsofseven.
You’regoingtodothisoutloudasfastasyoucan,startingwith996.
Go!
Gofaster.
Fasterplease.
You’regoingtooslow.
Stop,stop,stop,stop.
Thatguymadeamistake.
Wearegoingtohavetostartalloveragain.
You’renotverygoodatthis,areyou?
Okay,soyougettheidea.
Now,ifyouwereactuallyinthisstudy,you’dprobablybealittlestressedout.
Yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.
Andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen’tcopingverywellwiththepressure.
Butwhatifyouviewedtheminsteadassignsthatyourbodywasenergizedwaspreparingyoutomeetthischallenge?
NowthatisexactlywhatparticipantsweretoldinastudyconductedatHarvardUniversity.
Beforetheywentthroughthesocialstresstest,theyweretaughttorethinktheirstressresponseashelpful.
Thatpoundingheartispreparingyouforaction.
Ifyou’rebreathingfaster,it’snoproblem.
It’sgettingmoreoxygentoyourbrain.
Andparticipantswholearnedtoviewthestressresponseashelpfulfortheirperformance,
well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.
Now,inatypicalstressresponse,yourheartrategoesupandyourbloodvesselsconstrictlikethis.
Andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.
It’snotreallyhealthytobeinthisstateallthetime.
Butinthestudy,whenparticipantsviewedtheirstressresponseashelpfultheirbloodvesselsstayedrelaxedlikethis.
Theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.
Itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.
Overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethedifferencebetweenastressinducedheartattackatage50andlivingwellintoyour90s.
Andthisisreallywhatthenewscienceofstressrevealsthathowyouthinkaboutstressmatters.
Somygoalasahealthpsychologisthaschanged.
Inolongerwanttogetridofyourstress.
Iwanttomakeyoubetterasstress.
Andwejustdidalittleintervention.Ifyouraisedyourhandandsaidyou’dhadalotofstressinthelastyear,wecouldhavesavedyoulife,
becausehopefullythenexttimeyourheartispoundingfromstressyou’regoingtorememberthistalkandyou’regoingtothinktoyourselfthisismybodyhelpingmerisetothischallenge.
Andwhenyouviewstressinthatway,yourbodybelievesyouandyourstressresponsebecomeshealthier.NowIsaidIhaveoveradecadeofdemonizingstresstoredeemmyselffrom,sowearegoingtodoonemoreintervention.
Iwanttotellyouaboutoneofthemostunderappreciatedaspectsofthestressresponse,andtheideaisthis:
Stressmakesyousocial.
Tounderstandthissideodstress,weneedtotalkaboutahormone,oxytocin,andIknowoxytocinhasalreadygottenasmuchhypeasahormonecanget.
Itevenhasitsowncutenickname,thecuddlehormone,becauseit’sreleasedwhenyouhugsomeone.
Butthisisaverysmallpartofwhatoxytocinisinvolvedin.Oxytocinisneuro-hormone.
Itfine-tunesyourbrain’ssocialinstincts.
Itprimesyoutodothingsthatstrengthencloserelationships.
Oxytocinmakesyoucravephysicalcontactwithyourfriendsandfamily.
Itenhancesyourempathy.
Itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.
Somepeoplehaveevensuggestedweshouldsnortoxytocintobecomemorecompassionateandcaring.
Buthere’swhatmostpeopledon’tunderstandaboutoxytocin.
It’sastresshormone.
Yourpituitaryglandpumpsthisstuffoutaspartofthestressresponse.
It’sasmuchapartofyourstressresponseastheadrenalinethatmakesyourheartpound.
Andwhenoxytocinisreleasedinthestressresponseitismotivatingyoutoseeksupport.
Yourbiologicalstressresponseisnudgingyoutotellsomeonehowyoufeelinsteadofbottlingitup.
Yourstressresponsewantstomakesureyounoticewhensomeoneelseinyourlifestrugglingsothatyoucansupporteachother.
Whenlifeisdifficult,yourstressresponsewantsyoutobesurroundedbypeoplewhocareaboutyou.
Okay,sohowisknowingthissideofstressgoingtomakeyouhealthier?
Well,oxytocindoesn’tonlyactonyourbrain.
Italsoactsonyourbodyandoneofitsmainrolesinyourbodyistoprotectyourcardiovascularsystemfromtheeffectsofstress.
It’sanaturalanti-inflammatory.
Italsohelpsyourbloodvesselsstayrelaxedduringstress.
Butmyfavoriteeffectonthebodyisactuallyontheheart.
Yourhearthasreceptorsforthishormoneandoxytocinhelpsheartcellsregenerateandhealfromanystress-induceddamage.
Thisstresshormonestrengthensyourheartandthecoolthingisthatallofthesephysicalbenefitsofoxytocinareenhancedbysocialcontactandsocialsupport,
sowhenyoureachouttoothersunderstresseithertoseeksupportorhelpsomeoneelse,
youreleasemoreofthishormone,
yourstressresponsebecomeshealthier,andyouactuallyrecoverfasterfromstress.
Ifindthisamazing,thatyourstressresponsehasabuilt-inmechanismfrostressresilience,andthatmechanismishumanconnection.
Iwanttofinishbytellingyouaboutonemorestudy.
Andlistenup,becausethisstudycouldalsosavealife.
Thisstudytrackedabout1,000adultsintheUnitedStates,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,
“Howmuchstresshaveyouexperiencedinthelastyear?
”
Theyalsoasked,
“Howmuchtimehaveyouspenthelpingoutfriends,neighbors,peopleinyourcommunity?
”
Andthentheyusedpublicrecordsforthenextfiveyearstofindoutwhodied.
Okay,sothebadnewsfirst:
Foreverymajorstressfullifeexperiencelikefinancialdifficultiesorfamilycrisisthatincreasedtheriskofdyingby30percent.
But--andIhopeyouareexpectingabutbynow--
butthatwasn’ttrueforeveryone.
Peoplewhospenttimecaringforothersshowedabsolutelynostress-relatedincreaseindying.
Zero
Caringcreatedresilience.
Andsoweseeonceagainthattheharmfuleffectsofstressonyourhealtharenotinevitable.
Howyouthinkandhowyouactcantransformyourexperienceofstress.
Whenyouchoosetoviewyourstressresponseashelpfulyoucreatethebiologyofcourage.
Andwhenyouchoosetoconnectwithot
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