TED英语演讲稿如何跟压力做朋友1Word下载.docx

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