How to make friends with stress如何跟压力做朋友 英文字幕Word格式文档下载.docx

How to make friends with stress如何跟压力做朋友 英文字幕Word格式文档下载.docx

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Whohasexperiencedalotofstress?

Yeah.Metoo.

Butthatisnotmyconfession.Myconfessionisthis:

Iamahealthpsychologist,andmymissionistohelppeoplebehappierandhealthier.ButIfearthatsomethingI’vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.

ForyearsI’vebeentellingpeople,stressmakesyousick.Itincreasestheriskofeverythingfromthecommoncoldtocardiovasculardisease.Basically,I’veturnedstressintotheenemy.

ButIhavechangedmymindaboutstress,andtoday,Iwanttochangeyours.

Letmestartwiththestudythatmakemerethinkmywholeapproachtostress.Thisstudytracked30,000adultsintheUnitedStatesforeightyears,andtheystartedbyaskingpeople,“Howmuchstresshaveyouexperiencedinthelastyear?

”Theyalsoasked,“Doyoubelievethatstressisharmfulforyourhealth?

”

Andthentheyusedpublicdeathrecordstofindoutwhodied.Okay.Somebadnewsfirst.Peoplewhoexperiencedalotofstressinthepreviousyearhada43percentincreasedriskofdying.Butthatwasonlytrueforthepeoplewhoalsobelievedthatstressisharmfulforyourhealth.Peoplewhoexperiencedalotofstressbutdidnotviewstressasharmfulwerenomorelikelytodie.

Infact,theyhadthelowestriskofdyingofanyoneinthestudy,includingpeoplewhohadrelativelylittlestress.

Nowtheresearchersestimatedthatovertheeightyearstheyweretrackingdeaths,182,000Americansdiedprematurely,notfromstress,butfromthebeliefthatstressisbadforyou.Thatisover20,000deathsayear.

Now,ifthatestimateiscorrect,thatwouldmakebelievingstressisbadforyou，the15thlargestcauseofdeathintheUnitedStateslastyear,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,timeforparttwo:

amathtest.Andunbeknownsttoyou,theexperiencedhasbeentrainedtoharassyouduringit.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,ifyouwereactuallyinthisstudy,you’dprobablybealittlestressedout.Yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.Andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen’tcopingverywellwiththepressure.Butwhatifyouviewedtheminsteadassignsthatyourbodywasenergized,waspreparingyoutomeetthischallenge？

NowthatisexactlywhatparticipantsweretoldinastudyconductedatHarvardUniversity.Beforetheywentthroughthesocialstresstest,theyweretaughttorethinkstressresponseashelpful.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.Itactuallylooksalotlikewithhappensinmomentsofjoyandcourage.

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.Thisstresshormonestrengthensyourheart,andthecoolthingisthatallofthesephysicalbenefitsofoxytocinareenhancedbysocialcontactandsocialsupport,sowhenyoureachouttoothersunderstress,eithertoseeksupportortohelpsomeoneelse,youreleasemoreofthishormone,yourstressresponsebecomeshealthier,andyouactuallyrecoverfasterfromstress.

Ifindthisamazing,thatyourstressresponsehasabuilt-inmechanismforstressresilience,andthatmechanismishumanconnection.

Iwanttofinishbytellingyouaboutonemorestudy.Andlistenup,becausethisstudycouldalsosavealife.

Thisstudytrackedabout1,000adultsintheUnitedStates,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,“Howmuchstresshaveyouexperiencedinthelastyear?

”Theyalsoasked,“Howmuchtimehaveyouspenthelpingoutfriends,neighbors,peopleinyourcommunity?

”Andthentheyusedpublicrecordsforthenextfiveyearstofindoutwhodied.

Okay,sothebadnewsfirst:

Foreverymajorstressfullifeexperience,likefinancialdifficultiesorfamilycrisis,thatincreasedtheriskofdyingby30percent.

But--andIhopeyouareexpectingabutbynow--butthatwasn’ttrueforeveryone.Peoplewhospenttimecaringforothersshowedabsolutelynostress-relatedincreaseindying.Zero.

Caringcreatedresilience.Andsoweseeonceagainthattheharmfuleffectsofstressonyourhealtharenotinevitable.Howyouthinkandhowyouactcantransformyourexperienceofstress.

Whenyouchoosetoviewyourstressresponseashelpful,youcreatethebiologyofcourage.

Andwhenyouchoosetoconnectwithothersunderstress,youcancreateresilience.

NowIwouldn