TED英语演讲稿如何跟压力做朋友1Word下载.docx
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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.
youcanseewhythisstudyfreakedmeout.herei'
vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.
sothisstudygotmewondering:
canchanginghowyouthinkaboutstressmakeyouhealthier?
andherethe
sciencesaysyes.whenyouchangeyourmindaboutstress,youcanchangeyourbody'
sresponsetostress.
nowtoexplainhowthisworks,iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.it'
scalledthesocialstresstest.youcomeintothelaboratory,andyou'
retoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.
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