TED演講如何讓壓力成為你的朋友

KellyMcGonigal:Howtomakestressyourfriend.

Ihaveaconfessiontomake,

Butfirst,Iwantyoutomakealittleconfessiontome.

Inthepastyear,Iwantyoutojustraiseyourhandifyou 've

experieneedrelativelylittlestress.

Anyone?

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Howaboutamoderateamountofstress?

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Whohasexperieneedalotofstress?

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Metoo.

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Butthatisnotmyeonfession.

Myeonfession isthis:Iamahealthpsychologistandmy

missionistohelppeoplebehappierandhealthier.

ButIfearthatsomethingI'vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.

ForyearsI'vebeenteachingpeople,stressmakesyousick.

Itincreasestheriskofeverythingfromthecommoncoldtocardiovasclardisease.

Basically,I'veturnedstressintotheenemy.

ButIhavechangedmymindaboutstress,andtoday,Iwanttochangeyours.

Letmestartwiththestudythatmademerethinkmywhole

approachtostress.

Thisstudytracked30,000adultsintheUnited Statesfor

eightyears,andtheystartedbyaskingpeople,

“Howmuchstresshaveyouexperieneedinthelastyear? ”

Theyalsoasked,

“Doyoubelievethatstressisharmfulforyourhealth? ”

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Andthentheyusedpublicdeathrecordstofindoutwhodied.

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Okay!

Somebadnewsfirst

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Peoplewhoexperieneedalotofstressinthepreviousyear

hada43percentincreasedriskofdying.

Butthatwasonlytrueforthepeoplewhoalsobelievedthat

stressisharmfulforyourhealth.

Peoplewhoexperieneedalotofstressbutdidnotviewstress

asharmfulwerenomorelikelytodie.

Infact,theyhadthelowestriskofdyingofanyoneinthestudyincludingpeoplewhohadrelativelylittlestress.

Nowtheresearchersestimatedthatovertheeightyearsthey

weretrackingdeaths182,000Americansdied

prematurely,notfromstress,butfromthebeliefthatstressisbadforyou.

Thatisover20,000deathsayear.

Now,ifthatestimateiscorrect,thatwouldmakebelieving

stressisbadforyouthe15thlargestcauseofdeathinthe

UnitedStateslastyear,killingmorepeoplethanskincancer,

HIV/AIDSandhomicide.

Youcanseewhythisstudyfreakedmeout.

HereI'vebeenspending somuchenergytelling people

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stressisbadforyourhealth.

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Sothisstudygotmewondering:

Canchanging howyouthink aboutstressmakeyou

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healthier?

Andherethescieneesaysyes.

Whenyouchangeyourmindaboutstress,youcanchange

yourbody'sresponsetostress.

Nowtoexplainhowthisworks,

Iwantyoualltopretendthatyouareparticipantsinastudy

designedtostressyouout.

It'scalledthesocialstresstest.

Youcomeintothelaboratory,andyou 'retoldyouhaveto

giveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluators sittingrightinfrontofyou,andtomakesureyoufeelthepressure,thereare

you

brightlightsandacamerainyourface,kindoflikethis.

Andtheevaluatorshave been trainedtogive

discouraging,non-verbalfeedbacklikethis.

Nowthatyou'resufficientlydemoralized,timeforparttwoamathtest.

Andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.

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Nowwe'regoingtoalldothistogether.

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It'sgoingtobefun.

Forme.

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Okay.

Iwantyoualltocountbackwardsfrom996inincrementsofseven.

You'regoingtodothisoutloudasfastasyoucan,startingwith996.

Go!

Gofaster.

Fasterplease.

You'regoingtooslow.

Stop,stop,stop,stop.

Thatguymadeamistake.

Wearegoingtohavetostartalloveragain.

You'renotverygoodatthis,areyou?

Okay,soyougettheidea.

Now,ifyouwereactuallyinthisstudy,you 'dprobablybea

littlestressedout.

Yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.

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Andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen 'tcopingverywellwiththepressure.

Butwhatifyouviewedtheminsteadassignsthatyourbody

wasenergizedwaspreparingyoutomeet thischallenge?

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NowthatisexactlywhatparticipantsweretoldinastudyconductedatHarvardUniversity.

Beforetheywentthrough thesocialstresstest,theywere

taughttorethinktheirstressresponseashelpful.

Thatpoundingheartispreparingyouforaction.

Ifyou'rebreathingfaster,it'snoproblem.

It'sgettingmoreoxygentoyourbrain.

Andparticipantswholearnedtoviewthestressresponseas

helpfulfortheirperformanee,

well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.

Now,inatypicalstressresponse,yourheartrategoesupand

yourbloodvesselsconstrictlikethis.

Andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.

It'snotreallyhealthytobeinthisstateallthetime.

Butinthestudy,whenparticipantsviewedtheirstressresponseashelpfultheirbloodvesselsstayedrelaxedlikethis.

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Theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.

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Itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.

Overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethediffereneebetweenastressinducedheartattackatage50andlivingwellintoyour90s.

Andthisisreallywhatthenewscienceofstressrevealsthat

howyouthinkaboutstressmatters.

Somygoalasahealthpsychologisthaschanged.

InoIongerwanttogetridofyourstress.

Iwanttomakeyoubetterasstress.

Andwejustdidalittleintervention.Ifyouraisedyourhandandsaidyou'dhadalotofstressinthelastyear,wecould

havesavedyoulife,

becausehopefullythenexttimeyourheartispoundingfrom

stressyou'regoingtorememberthistalkandyou'regoingtothinktoyourselfthisismybodyhelpingmerisetothischallenge.

Andwhenyouviewstressinthatway,yourbodybelieves

youandyourstressresponsebecomeshealthier.

NowIsaidIhaveoveradecadeofdemonizingstressto門 \i帀

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redeemmyselffrom,sowearegoingtodoonemoreintervention.

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Iwanttotellyouaboutoneofthemostunderappreciated

aspectsofthestressresponse,andtheideaisthis:Stressmakesyousocial.

Tounderstandthissideodstress,weneedtotalkabouta

hormone,oxytocin,andIknowoxytocinhasalreadygotten

asmuchhypeasahormonecanget.

Itevenhasitsowncutenickname, thecuddlehormone,

becauseit'sreleasedwhenyouhugsomeone.

Butthisisaverysmallpartofwhatoxytocinisinvolvedin.

Oxytocinisneuro-hormone.

Itfine-tunesyourbrain 'ssocialinstinets.

Itprimesyoutodothingsthatstrengthencloserelationships.

Oxytocinmakesyoucravephysicalcontactwithyourfriends

andfamily.

Itenhancesyourempathy.

Itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.

Somepeoplehaveevensuggestedweshouldsnortoxytocin

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tobecomemorecompassionateandcaring.

Buthere'swhatmostpeopledon'tunderstand about

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oxytocin.

It'sastresshormone.

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Yourpituitaryglandpumpsthisstuffoutaspartofthestressresponse.

It'sasmuchapartofyourstressresponseastheadrenalinethatmakesyourheartpound.

Andwhenoxytocinisreleasedinthestressresponseitismotivatingyoutoseeksupport.

Yourbiologicalstressresponseisnudgingyoutotellsomeonehowyoufeelinsteadofbottlingitup.

Yourstressresponsewantstomakesureyounoticewhensomeoneelseinyourlifestrugglingsothatyoucansupporteachother.

Whenlifeisdifficult,yourstressresponsewantsyoutobesurroundedbypeoplewhocareaboutyou.

Okay,sohowisknowingthissideofstressgoingtomakeyouhealthier?

Well,oxytocindoesn 'tonlyactonyourbrain.

Italsoactsonyourbodyandoneofitsmainrolesinyour

bodyistoprotectyourcardiovascularsystemfromtheeffectsofstress.

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It'sanaturalanti-inflammatory.

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Italsohelpsyourbloodvesselsstayrelaxedduringstress.

Butmyfavoriteeffectonthebodyisactuallyontheheart.

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Yourhearthasreceptorsforthishormoneandoxytocinhelps

heartcellsregenerate andhealfromanystress-induced

damage.

Thisstresshormonestrengthensyourheartandthecoolthingisthatallofthesephysicalbenefitsofoxytocinareenhancedbysocialcontactandsocialsupport,

sowhenyoureachouttoothersunderstresseithertoseek

supportorhelpsomeoneelse,

youreleasemoreofthishormone,

yourstressresponsebecomeshealthier,andyouactuallyrecoverfasterfromstress.

Ifindthisamazing,thatyourstressresponsehasabuilt-in

mechanismfrostressresilienee, andthatmechanismis

humanconnection.

Iwanttofinishbytellingyouaboutonemorestudy.

Andlistenup,becausethisstudycouldalsosavealife.

Thisstudytrackedabout1,000adultsintheUnitedStates,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,

“”

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“Howmuchstresshaveyouexperieneedinthelastyear? ”

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Theyalsoasked,

“Howmuchtimehaveyouspent helping outfriends,

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neighbors,peopleinyourcommunity? ”

Andthentheyusedpublicrecordsforthenextfiveyearsto

findoutwhodied.

Okay,sothebadnewsfirst:

Foreverymajorstressfullifeexperienee likefinancial

difficultiesorfamilycrisisthatincreasedtheriskofdyingby30percent.

But--andIhopeyouareexpectingabutbynow--

butthatwasn 'ttrueforeveryone.

Peoplewhospenttimecaringforothers