TED英语演讲稿如何跟压力做朋友.docx

1、TED英语演讲稿如何跟压力做朋友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kelly mcgonigal 从积极的一面分析压力，教你如何使压力变成你的朋友!stress. it makes your heart pound, your breathing quicken and your forehead sweat. but while stress has been made into a public health enemy, new research

2、suggests that stress may only be bad for you if you believe that to be the case. psychologist kelly mcgonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.kelly mcgonigal translates academic research into practical strate

3、gies for health, happiness and personal success.why you should listen to her：stanford university psychologist kelly mcgonigal is a leader in the growing field of “science-help.” through books, articles, courses and workshops, mcgonigal works to help us understand and implement the latest scientific

4、findings in psychology, neuroscience and medicine.straddling the worlds of research and practice, mcgonigal holds positions in both the stanford graduate school of business and the school of medicine. her most recent book, the willpower instinct, explores the latest research on motivation, temptatio

5、n and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.she is now researching a new book about the upside of stress, which will look at both why stress is good for us, and what makes us good at stress. in her words: the old understan

6、ding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart - its what allows us to be fully human.i have a confession to make, but first, i want you to make a little confession to me. in the past year, i want you to

7、 just raise your handif youve experienced relatively little stress. anyone?how about a moderate amount of stress?who has experienced a lot of stress? yeah. me too.but that is not my confession. my confession is this: i am a health psychologist, and my mission is to help people be happier and healthi

8、er. but i fear that something ive been teaching for the last 10 years is doing more harm than good, and it has to do with stress. for years ive been telling people, stress makes you sick. it increases the risk of everything from the common cold to cardiovascular disease. basically, ive turned stress

9、 into the enemy. but i have changed my mind about stress, and today, i want to change yours.let me start with the study that made me rethink my whole approach to stress. this study tracked 30,000 adults in the united states for eight years, and they started by asking people, how much stress have you

10、 experienced in the last year? they also asked, do you believe that stress is harmful for your health? and then they used public death records to find out who died.(laughter)okay. some bad news first. people who experienced a lot of stress in the previous year had a 43 percent increased risk of dyin

11、g. but that was only true for the people who also believed that stress is harmful for your health. (laughter) people who experienced a lot of stress but did not view stress as harmful were no more likely to die. in fact, they had the lowest risk of dying of anyone in the study, including people who

12、had relatively little stress.now the researchers estimated that over the eight years they were tracking deaths, 182,000 americans died prematurely, not from stress, but from the belief that stress is bad for you. (laughter) that is over 20,000 deaths a year. now, if that estimate is correct, that wo

13、uld make believing stress is bad for you the 15th largest cause of death in the united states last year, killing more people than skin cancer, hiv/aids and homicide.(laughter)you can see why this study freaked me out. here ive been spending so much energy telling people stress is bad for your health

14、.so this study got me wondering: can changing how you think about stress make you healthier? and here the science says yes. when you change your mind about stress, you can change your bodys response to stress.now to explain how this works, i want you all to pretend that you are participants in a stu

15、dy designed to stress you out. its called the social stress test. you come into the laboratory, and youre told you have to give a five-minute impromptu speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you, and to make sure you feel the pressure, there are

16、bright lights and a camera in your face, kind of like this. and the evaluators have been trained to give you discouraging, non-verbal feedback like this.(laughter)now that youre sufficiently demoralized, time for part two: a math test. and unbeknownst to you, the experimenter has been trained to har

17、ass you during it. now were going to all do this together. its going to be fun. for me.okay. i want you all to count backwards from 996 in increments of seven. youre going to do this out loud as fast as you can, starting with 996. go! audience: (counting) go faster. faster please. youre going too sl

18、ow. stop. stop, stop, stop. that guy made a mistake. we are going to have to start all over again. (laughter) youre not very good at this, are you? okay, so you get the idea. now, if you were actually in this study, youd probably be a little stressed out. your heart might be pounding, you might be b

19、reathing faster, maybe breaking out into a sweat. and normally, we interpret these physical changes as anxiety or signs that we arent coping very well with the pressure.but what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? now that is ex

20、actly what participants were told in a study conducted at harvard university. before they went through the social stress test, they were taught to rethink their stress response as helpful. that pounding heart is preparing you for action. if youre breathing faster, its no problem. its getting more ox

21、ygen to your brain. and participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident, but the most fascinating finding to me was how their physical stress response changed. now, in a typical stress response, yo

22、ur heart rate goes up, and your blood vessels constrict like this. and this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease. its not really healthy to be in this state all the time. but in the study, when participants viewed their stress response as help

23、ful, their blood vessels stayed relaxed like this. their heart was still pounding, but this is a much healthier cardiovascular profile. it actually looks a lot like what happens in moments of joy and courage. over a lifetime of stressful experiences, this one biological change could be the differenc

24、e between a stress-induced heart attack at age 50 and living well into your 90s. and this is really what the new science of stress reveals, that how you think about stress matters.so my goal as a health psychologist has changed. i no longer want to get rid of your stress. i want to make you better a

25、t stress. and we just did a little intervention. if you raised your hand and said youd had a lot of stress in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stress, youre going to remember this talk and youre going to think to yourself, this

26、 is my body helping me rise to this challenge. and when you view stress in that way, your body believes you, and your stress response becomes healthier.now i said i have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention. i want to tell you about on

27、e of the most under-appreciated aspects of the stress response, and the idea is this: stress makes you social.to understand this side of stress, we need to talk about a hormone, oxytocin, and i know oxytocin has already gotten as much hype as a hormone can get. it even has its own cute nickname, the

28、 cuddle hormone, because its released when you hug someone. but this is a very small part of what oxytocin is involved in. oxytocin is a neuro-hormone. it fine-tunes your brains social instincts. it primes you to do things that strengthen close relationships. oxytocin makes you crave physical contac

29、t with your friends and family. it enhances your empathy. it even makes you more willing to help and support the people you care about. some people have even suggested we should snort oxytocin to become more compassionate and caring. but heres what most people dont understand about oxytocin. its a s

30、tress hormone. your pituitary gland pumps this stuff out as part of the stress response. its as much a part of your stress response as the adrenaline that makes your heart pound. and when oxytocin is released in the stress response, it is motivating you to seek support. your biological stress respon

31、se is nudging you to tell someone how you feel instead of bottling it up. your stress response wants to make sure you notice when someone else in your life is struggling so that you can support each other. when life is difficult, your stress response wants you to be surrounded by people who care abo

32、ut you.okay, so how is knowing this side of stress going to make you healthier? well, oxytocin doesnt only act on your brain. it also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress. its a natural anti-inflammatory. it also helps your blood vessels stay relaxed during stress. but my favorite effect on the body is actually on the heart. your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. thi