Ted英语演讲：如何让压力成为朋友(中英双语)
TED演讲：如何让压力成为你的朋友Kelly McGonigal教程文件
T E D演讲：如何让压力成为你的朋友K e l l y M c G o n i g a lKelly McGonigal: How to make stress your friend.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 just raise your hand if you’ve experienced relatively little stress.Anyone?How about a moderate amount of stress?Who has experienced a lot of stress?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 healthier.But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease. Basically, I’ve turned stress 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 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.Okay!Some bad news firstPeople who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.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 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.That is over 20,000 deaths a year.Now , if that estimate is correct, that would 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.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health.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 body’s response to stress.Now to explain how this works,I want you all to pretend that you are participants in a study designed to stress you out. It’s called the social stress test.You come into the laboratory, and you’re 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 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.Now that you’re sufficiently demoralized, time for part two a math test.And unbeknownst to you, the experimenter has been trained to harass you during it. Now we’re going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to do this out loud as fast as you can, starting with 996.Go !Go faster.Faster please.You’re going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over again.You’re not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study, you’d probably be a little stressed out.Your heart might be pounding, you might be breathing faster, maybe breaking outinto a sweat.And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 exactly 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 you’re breathing faster, it’s no problem.It’s getting more oxygen 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, your 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.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful 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 difference 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 as stress.And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life,because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to think to yourself this 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 one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 cuddle hormone , because it’s released when you hug someone.But this is a very small part of what oxytocin is involved in .Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s 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 response 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 struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you .Okay,so how is knowing this side of stress going to make you healthier?Well ,oxytocin doesn’t 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.It’s 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.This stress hormone strengthens your heart and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support,so when you reach out to others under stress either to seek support or help someone else,you release more of this hormone,your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study.And listen up, because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking,“How much stress have you experienced in the last year?”They also asked,“How much time have you spent helping out friends, neighbors, people in your community?”And then they used public records for the next five years to find out who died. Okay, so the bad news first:For every major stressful life experience like financial difficulties or family crisis that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-related increase in dying.ZeroCaring created resilience.And so we see once again that the harmful effects of stress on your health are not inevitable.How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful you create the biology of courage.And when you choose to connect with others under stress you can create resilience. Now I wouldn’t necessarily ask for more stressful experiences in my life,but this science has given me a whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a pretty profound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.。
TED演讲：如何让压力成为你的朋友Kelly
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 just raise your hand if you’ve experienced relatively little stress.Anyone?How about a moderate amount of stress?Who has experienced a lot of stress?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 healthier.But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease. Basically, I’ve turned stress 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 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.Okay!Some bad news firstPeople who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.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 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.That is over 20,000 deaths a year.Now , if that estimate is correct, that would 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.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health. 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 body’s response to stress.Now to explain how this works,I want you all to pretend that you are participants in a study designed to stress you out.It’s called the social stress test.You come into the laboratory, and you’re 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 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.Now that you’re sufficiently demoralized, time for part two a math test.And unbeknownst to you, the experimenter has been trained to harass you during it. Now we’re going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to do this out loud as fast as you can, starting with 996.Go !Go faster.Faster please.You’re going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over again.You’re not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study, you’d probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat.And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 exactly 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 you’re breathing faster, it’s no problem.It’s getting more oxygen 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, your 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.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful 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 difference 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 as stress.And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life,because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to think to yourself this 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 one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 cuddle hormone , because it’s released when you hug someone.But this is a very small part of what oxytocin is involved in .Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s 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 response 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 struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you .Okay,so how is knowing this side of stress going to make you healthier?Well ,oxytocin doesn’t 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.It’s 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.This stress hormone strengthens your heart and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stress either to seek support or help someone else,you release more of this hormone,your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study.And listen up, because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking,“How much stress have you experienced in the last year?”They also asked,“How much time have you spent helping out friends, neighbors, people in your community?”And then they used public records for the next five years to find out who died. Okay, so the bad news first:For every major stressful life experience like financial difficulties or family crisis that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-related increase in dying.ZeroCaring created resilience.And so we see once again that the harmful effects of stress on your health are not inevitable.How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful you create the biology of courage.And when you choose to connect with others under stress you can create resilience. Now I wouldn’t necessarily ask for more stressful experiences in my life,but this science has given me a whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a pretty profound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.。
英语发言稿面对压力
英语发言稿面对压力Ladies and gentlemen,Good morning/afternoon. It is an honor to stand before you today and share my thoughts on facing pressure and thriving under stress. Pressure is an inevitable part of life. From our school and work responsibilities to our personal relationships and societal expectations, we are constantly faced with challenges that push us to our limits. The question is, how can we rise above these pressures and not only survive but thrive?First and foremost, it is important to acknowledge that pressure is a natural part of life. Instead of fearing it, we should embrace it as an opportunity for growth and development. By changing our perspective, we can view pressure as a catalyst for positive change rather than an obstacle. Many great achievements have come out of moments of intense pressure. Whether it is a business deal, a sports competition, or a creative endeavor, pressure often brings out the best in us and allows us to perform at our peak.However, in order to thrive under pressure, we must have effective coping mechanisms in place. One of the most important tools we can utilize is proper time management. By prioritizing our tasks and allocating our time efficiently, we can reduce the feeling of being overwhelmed and increase our productivity. This can be achieved through creating to-do lists, setting SMART goals, and practicing discipline. By breaking tasks down into smaller, manageable chunks, we can eliminate the feeling of being buried under an insurmountable workload.Additionally, it is crucial to take care of our physical and mental well-being. When faced with pressure, our bodies and minds are often the first to suffer. Engaging in regular exercise, maintaining a balanced diet, and getting enough sleep are essential for our overall health and resilience. Exercise releases endorphins, which not only help us manage stress but also promote a positive mood. Similarly, a nutritious diet fuels our bodies and minds, providing the energy and focus needed to tackle challenging situations. Lastly, adequate sleep allows our bodies to recover and rejuvenate, enabling us to face each day with a clear mind and sharper cognitive abilities.Another effective strategy for thriving under pressure is developing a strong support network. Nobody can navigate through life's challenges alone. Having friends, family, and mentors who can offer guidance, encouragement, and perspective is invaluable. These individuals can provide a sounding board for our ideas, help us brainstorm solutions, and offer emotional support when the going gets tough. It is important to surround ourselves with people who genuinely care about our well-being and success.Furthermore, cultivating a positive mindset is crucial when facing pressure. Our thoughts and beliefs shape our reality, so it is essential to focus on the positive aspects of a challenging situation rather than dwelling on the negatives. Practicing gratitude and affirmations can help us maintain a positive outlook, even in the face of adversity. Byreframing pressure as an opportunity for growth and learning, we can approach difficult situations with optimism and resilience.Lastly, it is essential to acknowledge and manage our emotions when faced with pressure. It is natural to feel overwhelmed, anxious, or even fearful when confronted with a stressful situation. Ignoring or suppressing these emotions will only exacerbate the problem. Instead, it is important to engage in healthy coping mechanisms such as deep breathing exercises, meditation, or seeking professional help if needed. Embracing our emotions and finding healthy outlets for them allows us to remain calm, focused, and better equipped to tackle challenges head-on.In conclusion, pressure is an inevitable part of life, but how we choose to approach and manage it determines our success in thriving under stress. By changing our perspective, implementing effective coping mechanisms, taking care of our physical and mental well-being, cultivating a strong support network, maintaining a positive mindset, and acknowledging and managing our emotions, we can rise above the pressures and challenges that come our way. Let us embrace pressure as a pathway to growth, and may we all thrive under stress.Thank you.。
TED演讲：如何让压力成为你的朋友Kelly McGonigal
Kelly McGonigal: How to make stress your friend.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 just raise your hand if you’ve experienced relatively little stress. Anyone?How about a moderate amount of stress?Who has experienced a lot of stress?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 healthier.But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease.Basically, I’ve turned stress 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 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.Okay!Some bad news firstPeople who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health. 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 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.That is over 20,000 deaths a year.Now , if that estimate is correct, that would 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.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health.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 body’s response to stress.Now to explain how this works,I want you all to pretend that you are participants in a study designed to stress you out.It’s called the social stress test.You come into the laboratory, and you’re 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 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. Now that you’re sufficiently demoralized, time for part two a math test.And unbeknownst to you, the experimenter has been trained to harass you during it.Now we’re going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to do this out loud as fast as you can, starting with 996.Go !Go faster.Faster please.You’re going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over again.You’re not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study, you’d probably be a little stressed out.Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 exactly 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 you’re breathing faster, it’s no problem.It’s getting more oxygen 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, your 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 cardiovasculardisease.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful 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 difference 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 as stress.And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life,because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to think to yourself this 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 one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 cuddle hormone , because it’s released when you hug someone.But this is a very small part of what oxytocin is involved in .Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s 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 response 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 struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you .Okay,so how is knowing this side of stress going to make you healthier?Well ,oxytocin doesn’t 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.It’s 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.This stress hormone strengthens your heart and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support,so when you reach out to others under stress either to seek support or help someone else,you release more of this hormone,your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study.And listen up, because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking,“How much stress have you experienced in the last year?”They also asked,“How much time have you spent helping out friends, neighbors, people in your community?”And then they used public records for the next five years to find out who died.Okay, so the bad news first:For every major stressful life experience like financial difficulties or family crisis that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-related increase in dying. ZeroCaring created resilience.And so we see once again that the harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful you create the biology of courage.And when you choose to connect with others under stress you can create resilience.Now I wouldn’t necessarily ask for more stressful experiences in my life,but this science has given me a whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a prettyprofound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.。
ted如何跟压力做朋友演讲稿范文（带翻译）.doc
ted如何跟压力做朋友演讲稿范文（带翻译）压力是每个人都有的，但是有的人压力大，有的人压力小。
一个人如果当压力积累到一定程度的话，那个人可能会精神崩溃。
所以我们平常要注意舒缓自己的压力，不能老是独自承受压力。
小编在论坛上阅读过一篇很好的ted 如何跟压力做朋友演讲稿范文，各位读者可以学习学习。
，，Iwantyoutojustraiseyourhandifyou^ ?我要跟大家坦白一件事，但首先，我要各位也对我坦白。
如果相对来说，你去年压力不大的，请举手，有吗？H owaboutamod erateamount of stress?那觉得承受的压力算普通的呢？whohasex periencedal otofstress?有没有倍觉压力的?看来我们都一样。
:la mahealthpsy chologist, vebeenteach ingforthela stlOyearsis doingmoreha rmthangood, ’ vebeentell ingpeople,，I ’ ，andtoday ，Iwanttocha ngeyours.不过这不是我要坦白的。
我要坦承的是，我，一名健康心理学家，我的职责就是让人们更健康快乐。
不过我担心自己这10年来传授的与压力有关的内容恐怕弊多于利。
这些年我不断跟人说，压力会让人生病，患有从一般感冒到心血管疾病的风险都随之升高。
基本上我把压力当作敌人，但我 对压力的看法已经变了，而我今天就是要让你们改观的。
,OOOadults intheUnited Statesforei ghtyears, an先来谈让我对压力另有看法的研宄。
这研宄追踪在美 国的3万名成人，历时8年。
研宄首先问这些人「去年你感 受到了多大压力？」同时问他们「你相信压力有碍健康吗？」 之后研究人员以公开的死亡统计，找出参与者中去逝的人。
，theyh adthelowest riskofdying ofanyoneint hestudy, includingpeopl ewhohadrela tivelylittlestress.好，先说坏消息，前一年压力颇大的人死亡的风险增加 了 43%o 但这只适用于那些相信压力有碍健康的人。
TED成功励志的演讲稿
TED成功励志的演讲稿TED是一个致力于传播创意的非盈利组织。
TEDTalks的视频云集了曾踏上过TED讲坛、举世闻名的思想家、艺术家和科技专家。
以下是店铺为大家整理的关于TED成功励志的演讲稿，欢迎阅读!TED成功励志的演讲稿 1：如何与压力做朋友?我要跟大家坦白一件事。
但首先，我要各位也对我坦白，如果相对来说，你去年压力不大的，请举手，有吗?那觉得承受的压力算普通的呢?有没有倍觉压力的? 看来我们都一样。
我要坦承的是，我是一名健康心理学家，我的职责就是让人们更健康快乐。
不过我担心自己这10年来传授的与压力有关的内容，恐怕弊多于利。
这些年我不断跟人说，压力会让人生病，患有从一般感冒到心血管疾病的风险都随之升高。
基本上我把压力当作敌人，但我对压力的看法已经变了，而我今天就是要让你们改观。
先来谈让我对压力另有看法的研究。
这研究追踪在美国的3万名成人历时8年，研究首先问这些人「去年你感受到了多大压力?」，同时问他们「你相信压力有碍健康吗?」，之后研究人员以公开的死亡统计找出参与者中去逝的人。
好，先说坏消息：前一年压力颇大的人死亡的风险增加了43%，但这只适用于那些相信压力有碍健康的人、承受极大压力的人，若不将此视为有害死亡的风险就不会升高。
事实上，与压力相对较小的研究参与者相比，这样的人死亡风险反而最低。
研究人员花了8年追踪死亡案例18.2万，美国人过早离世原因并不是压力本身，而是认为压力有害的这个想法。
估计超过2万人符合这情形。
若估计正确，「相信压力有害」就成为美国去年的第15大死因，致死率更胜皮肤癌、爱滋病和谋杀。
你们应能体会为何这研究让我担心害怕了，我一直努力告诉他人压力有碍健康。
因此这研究使我想知道：改变对压力的看法，是否能促进健康? 显然科学对此抱以肯定，改变看待压力的方式，生理上的压力反应亦随之改变。
1、第一项研究如果你此刻的确在(社会压力测试的)研究中，你或许已经有点儿承受不住了。
你的心跳开始加快，你的呼吸开始便急促，可能还会开始冒汗。
Ted 演讲 how to make pressure your friend
Kelly McGonigal: How to make stress your friend 如何让压力成为朋友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 just raise your hand我要坦白一个事实但是首先，我希望你们能够对我做出一点坦白。
在过去的一年里，只要举手就好if you've experienced relatively little stress. Anyone?你们是否经历过相对较小的压力。
有人吗？How about a moderate amount of stress?那么中等量的压力呢？Who has experienced a lot of stress? Yeah. Me too.谁又经历过很多的压力呢？好的。
我也一样。
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 healthier. But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years I've been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I've turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours.但是那不是我要坦白的。
英文作文《与压力做朋友生》
英文作文《与压力做朋友生》Making Friend with PressureIn our daily life, pressure is an unavoidable part of our life. We may feel it from family, friends, school, work and so on. It’s hard to get away from it, so instead of avoiding it, why not try to make friends with it?First of all, we need to understand that pressure is not necessarily a bad thing. It can motivate us to work harder and perform better. It can also help us to realize our potential and push us to do better.Second, we should learn how to manage our stress and pressure. We can take a deep breath, relax and focus on the task at hand. We can also take regular breaks and talk to friends or family if we feel overwhelmed.Finally, we should remember that there is no point in worrying about things that are out of our control. We should focus on the things that we can control and do our best to achieve our goals.In conclusion, pressure can be our friend if we learn to manage it and focus on the things we can control. We should not let pressure overwhelm us, but instead use it to motivate us to do better.。
How to make stress your friend 与压力做朋友 英文topic分享
——Jamieson J P, Nock M K, Mendes W B. Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress[J]. Journal of Experimental Psychology: General, 2012, 141(3):eart is preparing you for action. • Breathing faster is getting more oxygen to your brain.
People can be primed to adopt a stressis-enhancing mindset, which can have positive consequences relating to improved health and work performance.
It's released when you hug someone.
It's a stress hormone.
STRESSED
Adrenaline
Oxytocin
Heart Pound
Motivate You to Seek Support
When life is difficult, your stress response wants you to be surrounded by people who care about you, tell people how you feel instead of botting it up.
KellyMcGonigal的TED演讲_英语演讲稿_
Kelly McGonigal的TED演讲接下来由小编为大家推荐Kelly McGonigal的TED演讲，希望对你有所帮助!Kelly McGonigal的TED演讲斯坦福大学心理学家 Kelly McGonigal 在本期的 TED 演讲中告诉大家跟压力做好朋友不仅可以不让压力打倒你，还能够让你在压力下保持健康积极的生活状态。
演讲中，她提到了两项研究，均证明了她的观点：压力是否影响你，取决于你对压力的态度。
以下是演讲中关于这两项研究的内容。
【演讲者简介】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 findings in psychology, neuroscience and medicine.斯坦福大学心理学家Kelly McGonigal 是新兴研究领域“科学救助”中的领先者。
通过书籍、文章、课程以及研讨会等多种形式，McGonigal 致力于帮助我们将最新的研究成果应用到心理学、神经学和药学中去。
以下是演讲内容：Kelly McGonigal的TED演讲【第一项研究】Now, if you were actually in this study,you'd probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.如果你此刻的确在(社会压力测试的)研究中，你或许已经有点儿承受不住了。
如何和压力做朋友英语作文
如何和压力做朋友英语作文Pressure is like a shadow that follows me everywhere I go. It can be overwhelming at times, making me feel likeI'm drowning in a sea of responsibilities and expectations.But I've learned to embrace pressure as a challenge, rather than a burden. It pushes me to strive for excellence and encourages me to step out of my comfort zone.When I feel the weight of pressure bearing down on me, I take a deep breath and remind myself that I am capable of overcoming any obstacle that comes my way. I channel my inner strength and determination to face the challenges head-on.Instead of letting pressure consume me, I use it as motivation to work harder and smarter. I set realistic goals for myself and break them down into manageable tasks, allowing me to make steady progress without feeling overwhelmed.There are times when pressure can be a good thing, pushing me to reach my full potential and achieve things I never thought possible. It forces me to think creatively and find innovative solutions to problems that arise.In the end, pressure is just a part of life that we all have to deal with. By changing my perspective and viewing pressure as a friend rather than a foe, I am able to turn challenges into opportunities for growth and success.。
TED演讲如何让压力成为你的朋友KellyMcGonigal
Kelly McG on igal: How to make stress your frie ndI have a con fessi on to make,But first, I want you to make a little con fessi on to me.In the past year , I want you to just raise your hand if you 'e experie need relatively little stress.Anyone?How about a moderate amou nt of stress?Who has experie need a lot of stress?Me too.But that is not my eon fessi on.My eon fessi on is this: I am a health psychologist and my missi on is to help people be happier and healthier.But I fear that someth ing I v e bee n teach ing for the last 10 years is doing more harm tha n good, and it has to do with stress.For years I've bee n teach ing people, stress makes you sick.It in creases the risk of everyth ing from the com mon cold to cardiovasclar disease.Basically, I "ve turned stress into the en emy.But I have cha nged my mind about stress, and today ,I want to cha nge yours.Let me start with the study that made me rethi nk my whole approach to stress .This study tracked 30,000 adults in the Un ited States for eight years, and they started by ask ing people,How much stress have you experie need in the last year? ”They also asked,Do you believe that stress is harmful for your health? ”And the n they used public death records to find out who died.Okay!Some bad n ews firstPeople who experie need a lot of stress in the previous year had a 43 perce nt in creased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.People who experie need 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 in clud ing people who had relatively little stress.Now the researchers estimated that over the eight years they were track ing deaths 182,000 America ns died prematurely ,not from stress, but from the belief that stress is bad for you.That is over 20,000 deaths a year.thNow , if that estimate is correct, that would make believ ing stress is bad for you the 15 largest cause of death in the Un ited States last year, killi ng more people tha n ski n can cer, HIV/AIDS and homicide.You can see why this study freaked me out.Here I v e been spending so much energy telling people stress is bad for your health.So this study got me won deri ng:Can cha nging how you thi nk about stress make you healthier?And here the scie nee says yes.Whe n you cha nge your mind about stress, you can cha nge your body "resp onse to stress.Now to expla in how this works,I want you all to prete nd that you are participa nts in a study desig ned to stress you out.It 'called the social stress test.You come into the laboratory, and you 're told you have to give a five-min ute impromptu speech on your pers onal weak nesses to a panel of expert evaluators sitt ing right in front of you, and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this.And the evaluators have bee n trained to give you discourag ing, non-verbal feedback like this.Now that you 're sufficiently demoralized, time for part two a math test.And un bek nownst to you, the experime nter has bee n trained to harass you duri ng it.Now we 're going to all do this together.It 'sgoing to be fun.For me.Okay.I want you all to cou nt backwards from 996 in in creme nts of seve n.You're going to do this out loud as fast as you can, start ing with 996.Go !Go faster.Faster please.You're going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over aga in.You're not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study, you 'd probably be a little stressed out.Your heart might be pou nding, you might be breath ing faster, maybe break ing out into a sweat.And no rmally, we in terpret these physical cha nges as an xiety or sig ns that we aren't cop ing very well with the pressure. But what if you viewed them in stead as sig ns that your body was en ergized was prepari ng you to meet this challe nge? Now that is exactly what participa nts were told in a study con ducted at Harvard Un iversity.Before they went through the social stress test, they were taught to reth ink their stress resp onse as helpful.That pou nding heart is prepar ing you for acti on.If you 're breathing faster, it 'no problem.It 'sgett ing more oxyge n to your brain.And participa nts who lear ned to view the stress resp onse as helpful for their performa nee,well, they were less stressed out, less an xious, more con fide nt, but the most fasc in ati ng finding to me was how their physical stress resp onse cha nged.Now ,in a typical stress resp on se, your heart rate goes up and your blood vessels con strict like this.And this is one of the reas ons that chr onic stress is sometimes associated with cardiovascular disease.It 'snot really healthy to be in this state all the time.But in the study, whe n participa nts viewed their stress resp onse as helpful their blood vessels stayed relaxed like this.Their heart was still pou nding, but this is a much healthier cardiovascular profile.It actually looks a lot like what happe ns in mome nts of joy and courage.Over a lifetime of stressful experie nces, this one biological cha nge could be the differe nee betwee n a stress in duced heart attack at age 50 and liv ing well into your 90s.And this is really what the new scie nee of stress reveals that how you thi nk about stress matters.So my goal as a health psychologist has cha nged.I no lon ger want to get rid of your stress.I want to make you better as stress.And we just did a little in terve nti on. If you raised your hand and said you ' had a lot of stress in the last year, wecould have saved you life,because hopefully the n ext time your heart is pou nding from stress you 're going to remember this talk and you 're going to thi nk to yourself this is my body help ing me rise to this challe nge.And whe n you view stress in that way , your body believes you and your stress resp onse 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 in terve nti on.I want to tell you about one of the most un der appreciated aspects of the stress resp on se, and the idea is this: Stress makes you social.To understand this side od stress , we need to talk about a hormone, oxytocin, and I know oxytocin has already gotte n as much hype as a horm one can get.It eve n has its own cute nickn ame, the cuddle horm one , because it 'released whe n you hug some one.But this is a very small part of what oxytoc in is in volved in .Oxytoc in is n euro-horm one.It fin e-tu nes your brain 'social in sti nets.It primes you to do things that stre ngthe n close relati on ships.Oxytoc in makes you crave physical con tact with your frie nds and family.It enhan ces your empathy.It eve n makes you more willi ng to help and support the people you care about.Some people have eve n suggested we should snort oxytoc in to become more compassi on ate and cari ng.But here 'what most people don 'tunderstand about oxytocin.It 'a stress horm one.Your pituitary gla nd pumps this stuff out as part of the stress resp on se.It 'as much a part of your stress resp onse as the adre nali ne that makes your heart pou nd.And whe n oxytoc in is released in the stress resp onse it is motivati ng you to seek support.Your biological stress resp onse is n udg ing you to tell some one how you feel in stead of bottli ng it up.Your stress resp onse wants to make sure you no tice when some one else in your life struggli ng so that you can support each other.Whe n life is difficult, your stress resp onse wants you to be surrou nded by people who care about you .Okay,so how is knowing this side of stress going to make you healthier?Well ,oxytocin doesn 'tonly 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.It 'a n atural an ti-i nflammatory.It also helps your blood vessels stay relaxed duri ng 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-i nduced damage.This stress horm one stre ngthe ns your heart and the cool thi ng is that all of these physical ben efits of oxytoc in are enhan ced by social con tact and social support,so whe n you reach out to others un der stress either to seek support or help some one else,you release more of this horm one,your stress resp onse becomes healthier ,and you actually recover faster from stress.I find this amaz ing, that your stress resp onse has a built-i n mecha nism fro stress resilie nee, and that mecha nism is huma n conn ecti on.I want to finish by telli ng you about one more study.And liste n up, because this study could also save a life.This study tracked about 1,000 adults in the Un ited States, and they ran ged in age from 34 to 93, and they startedthe study by ask ing,How much stress have you experie need in the last year? ”They also asked,How much time have you spe nt help ing out frie nds, n eighbors, people in your commu ni ty? ”And the n they used public records for the n ext five years to find out who died.Okay, so the bad n ews first:For every major stressful life experie nee like finan cial difficulties or family crisis that in creased the risk of dying by 30 perce nt.But--a nd I hope you are expect ing a but by no w--but that was n 'true for every one.People who spe nt time cari ng for others showed absolutely no stress-related in crease in dying.ZeroCaring created resilie nee.And so we see once aga in that the harmful effects of stress on your health are not in evitable.How you thi nk and how you act can tran sform your experie nee of stress.Whe n you choose to view your stress resp onse as helpful you create the biology of courage.And whe n you choose to conn ect with others un der stress you can create resilie nee.Now I wouldn 'necessarily ask for more stressful experiences in my life,but this scienee has given me a whole new appreciati on for stress.Stress gives us access to our hearts.The compassi on ate heart that finds joy and meaning in conn ect ing with others, and yes, your pou nding physical heart, worki ng so hard to give you stre ngth and en ergy , and whe n you choose to view stress in this way, you 're not just gett ing better at stress, you 're actually making a pretty profou nd stateme nt.You're saying that you can trust yourself to handle life 'challenges and you 're remembering that you don 'have toface them alone.Thank you.。
How to make friends with stress如何跟压力做朋友 英文字幕
How to make friends with stress?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 just raise your hand if you’ve 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 healthier. But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I’ve turned stress 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 make 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 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. Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health. 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 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. That is over 20,000 deaths a year.Now, if that estimate is correct, that would 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.You can see why this study freaked me out. Here I’ve been spending so much energy telling people stress is bad for your health.So this study got me wondering: Can changing how you think aboutstress make you healthier? And here the science says yes.When you change your mind about stress, you can change your body’s response to stress.Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It’s called the social stress test.You come into the laboratory, and you’re 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 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.Now that you’re sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experienced has been trained to harass you during it. Now we’re going to all do this together. It’s going to be fun. For me.Okay. I want you all to count backwards from 996 in increments of seven. You’re going to do this out loud as fast as you can, starting with 996. Go! Go faster. Faster please. You’re going too slow. Stop. Stop. Stop. Stop. That guy made a mistake. We are going to have to start all over again.You’re not very good at this, are you? Okay, if you were actually in this study, you’d probably be a little stressed out.Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink stress response as helpful. That pounding heart is preparing you for action. If you’re breathing faster, it’s no problem. It’s getting more oxygen 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, your 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. It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful, 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 with happens in moments of joy and courage.Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s.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 at stress. And we just did a little intervention.If you raised your hand and said you’d 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, you’re going to remember this talk and you’re going to think to yourself, this 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 one of the most under-appreciated aspects ofthe 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 cuddle hormone, because it’s 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 brain’s social instincts. It prime s you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone. Your pituitary gland pumps this stuff out as part of the stress response. It’s 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 response 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 about you.Okay, so how is knowing this side of stress going to make you healthier? Well, oxytocin doesn’t 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. It’s 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. This stress hormone strengthens your heart, and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress.I find this amazing, that your stress response has a built-inmechanism for stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study. And listen up,because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, “How much stress have you experienced in the last year?” They also asked, “How much time have you spent helping out friends, neighbors, people in your community?” And then they used public records for the next five years to find out who died.Okay, so the bad news first: For every major stressful life experience, like financial difficulties or family crisis, that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone. People who spent time caring for others showed absolutely no stress-related increase in dying. Zero.Caring created resilience. And so we see once again that the harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful, you create the biology of courage.And when you choose to connect with others under stress, you can create resilience.Now I wouldn’t necessarily ask for more stressful experiences in my life, but this science has given me a whole new appreciation for stress. Stress gives us access to our hearts. The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy, and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a pretty profound statement. You’re saying that you can trust yourself to handle life’s challenges, and you’re remembering that you don’t have to face them alone. Thank you.Chris Anderson: This is kind of amazing, what you’re telling us. It seems amazing to me that a belief about stress can make so much difference to someone’s life expectancy.How would that extend to advice, like, if someone is making a lifestyle choice between, say, a stressful job and a non-stressful job, dose it matter that which way they go? It’s equally wise to go for the stressful job so long as you believe that you can handle it, in some sense? Yeah, and one thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort. And so I wouldsay that the best way to make decisions, is go after what creates meaning in your life and then trust yourself to handle the stress that follows.Thank you so much, Kelly. It’s pretty cool.。
TED演讲如何让压力成为你的朋友KellyMcGonigal
T E D演讲如何让压力成为你的朋友K e l l y M c G o n i g a l文档编制序号：[KKIDT-LLE0828-LLETD298-POI08]Kelly McGonigal: How to make stress your friend.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 just raise your hand if you’ve experienced relatively little stress.AnyoneHow about a moderate amount of stressWho has experienced a lot of stressMe 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 healthier.But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease. Basically, I’ve turned stress 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 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.Okay!Some bad news firstPeople who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.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 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.That is over 20,000 deaths a year.Now , if that estimate is correct, that would 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.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health.So this study got me wondering:Can changing how you think about stress make you healthierAnd here the science says yes.When you change your mind about stress, you can change your body’s response to stress.Now to explain how this works,I want you all to pretend that you are participants in a study designed to stress you out. It’s called the social stress test.You come into the laboratory, and you’re 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 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.Now that you’re sufficiently demoralized, time for part two a math test.And unbeknownst to you, the experimenter has been trained to harass you during it. Now we’re going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to do this out loud as fast as you can, starting with 996.Go !Go faster.Faster please.You’re going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over again.You’re not very good at this, are youOkay, so you get the idea.Now, if you were actually in this study, you’d probably be a little stressed out.Your heart might be pounding, you might be breathing faster, maybe breaking outinto a sweat.And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 challengeNow that is exactly 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 you’re breathing faster, it’s no problem.It’s getting more oxygen 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, your 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.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful 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 difference 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 as stress.And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life,because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to think to yourself this 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 one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 cuddle hormone , because it’s released when you hug someone.But this is a very small part of what oxytocin is involved in .Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s 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 response 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 struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you .Okay,so how is knowing this side of stress going to make you healthierWell ,oxytocin doesn’t 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.It’s 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.This stress hormone strengthens your heart and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support,so when you reach out to others under stress either to seek support or help someone else,you release more of this hormone,your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study.And listen up, because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking,“How much stress have you experienced in the last year”They also asked,“How much time have you spent helping out friends, neighbors, people in your community”And then they used public records for the next five years to find out who died. Okay, so the bad news first:For every major stressful life experience like financial difficulties or family crisis that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-related increase in dying.ZeroCaring created resilience.And so we see once again that the harmful effects of stress on your health are not inevitable.How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful you create the biology of courage.And when you choose to connect with others under stress you can create resilience. Now I wouldn’t necessarily ask for more stressful experiences in my life,but this science has given me a whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a pretty profound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.。
Ted英语演讲-如何让压力成为朋友(中英双语)
Kelly McGonigal: How to make stress your friend 如何让压力成为朋友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 just raise your hand我要坦白一个事实但是首先，我希望你们能够对我做出一点坦白。
在过去的一年里，只要举手就好if you've experienced relatively little stress. Anyone?你们是否经历过相对较小的压力。
有人吗？How about a moderate amount of stress?那么中等量的压力呢？Who has experienced a lot of stress? Yeah. Me too.谁又经历过很多的压力呢？好的。
我也一样。
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 healthier. But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years I've been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I've turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours.但是那不是我要坦白的。
斯坦福大学心理学家TED演讲：如何与压力做朋友
斯坦福大学心理学家T E D演讲：如何与压力做朋友(总5页)--本页仅作为文档封面，使用时请直接删除即可----内页可以根据需求调整合适字体及大小--斯坦福大学心理学家TED演讲：如何与压力做朋友这是一篇由网络搜集整理的关于斯坦福大学心理学家TED演讲：如何与压力做朋友的文档，希望对你能有帮助。
如何与压力做朋友?——斯坦福大学心理学家Kelly McGonigal在TED的励志演讲稿我要跟大家坦白一件事。
但首先，我要各位也对我坦白，如果相对来说，你去年压力不大的，请举手，有吗那觉得承受的压力算普通的呢有没有倍觉压力的看来我们都一样。
我要坦承的是，我是一名健康心理学家，我的职责就是让人们更健康快乐。
不过我担心自己这10年来传授的与压力有关的内容，恐怕弊多于利。
这些年我不断跟人说，压力会让人生病，患有从一般感冒到心血管疾病的风险都随之升高。
基本上我把压力当作敌人，但我对压力的看法已经变了，而我今天就是要让你们改观。
先来谈让我对压力另有看法的研究。
这研究追踪在美国的3万名成人历时8年，研究首先问这些人「去年你感受到了多大压力」，同时问他们「你相信压力有碍健康吗」，之后研究人员以公开的死亡统计找出参与者中去逝的人。
好，先说坏消息：前一年压力颇大的人死亡的风险增加了43%，但这只适用于那些相信压力有碍健康的人、承受极大压力的人，若不将此视为有害死亡的风险就不会升高。
事实上，与压力相对较小的研究参与者相比，这样的人死亡风险反而最低。
研究人员花了8年追踪死亡案例万，美国人过早离世原因并不是压力本身，而是认为压力有害的这个想法。
估计超过2万人符合这情形。
若估计正确，「相信压力有害」就成为美国去年的第15大死因，致死率更胜皮肤癌、爱滋病和谋杀。
你们应能体会为何这研究让我担心害怕了，我一直努力告诉他人压力有碍健康。
因此这研究使我想知道：改变对压力的看法，是否能促进健康显然科学对此抱以肯定，改变看待压力的方式，生理上的压力反应亦随之改变。
kelly mcgonigal ted演讲稿 如何与压力做朋友-
kelly mcgonigal ted演讲稿如何与压力做朋友?kelly mcgonigal ted演讲稿为大家整理斯坦福大学心理学家的一篇关于压力的演讲稿，在演讲中她列举了她的两项证明，说压力是否影响你，取决于你对压力的态度，下面是管理资料网小编整理的kelly mcgonigal ted演讲稿全文如何与压力做朋友?我要跟大家坦白一件事。
但首先，我要各位也对我坦白，如果相对来说，你去年压力不大的，请举手，有吗?那觉得承受的压力算普通的呢?有没有倍觉压力的? 看来我们都一样。
我要坦承的是，我是一名健康心理学家，我的职责就是让人们更健康快乐。
不过我担心自己这10年来传授的与压力有关的内容，恐怕弊多于利。
这些年我不断跟人说，压力会让人生病，患有从一般感冒到心血管疾病的风险都随之升高。
基本上我把压力当作敌人，但我对压力的看法已经变了，而我今天就是要让你们改观。
先来谈让我对压力另有看法的研究。
这研究追踪在美国的3万名成人历时8年，研究首先问这些人「去年你感受到了多大压力?」，同时问他们「你相信压力有碍健康吗?」，之后研究人员以公开的死亡统计找出参与者中去逝的人。
好，先说坏消息：前一年压力颇大的人死亡的风险增加了43%，但这只适用于那些相信压力有碍健康的人、承受极大压力的人，若不将此视为有害死亡的风险就不会升高。
事实上，与压力相对较小的研究参与者相比，这样的人死亡风险反而最低。
研究人员花了8年追踪死亡案例18.2万，美国人过早离世原因并不是压力本身，而是认为压力有害的这个想法。
估计超过2万人符合这情形。
若估计正确，「相信压力有害」就成为美国去年的第15大死因，致死率更胜皮肤癌、爱滋病和谋杀。
你们应能体会为何这研究让我担心害怕了，我一直努力告诉他人压力有碍健康。
因此这研究使我想知道：改变对压力的看法，是否能促进健康? 显然科学对此抱以肯定，改变看待压力的方式，生理上的压力反应亦随之改变。
1、第一项研究如果你此刻的确在(社会压力测试的)研究中，你或许已经有点儿承受不住了。
英语发言稿面对压力
英语发言稿面对压力Ladies and gentlemen,Good morning/afternoon/evening, I am honored to have the opportunity to speak with you today. The topic of my speech is facing and managing stress, a challenge that we all encounter in our lives at one point or another.Stress is a common experience for everyone, regardless of age, gender, or occupation. It comes in various forms and can often feel overwhelming and uncontrollable. However, it is important to understand that stress is a natural and normal part of life, and it is how we manage and respond to it that makes all the difference.First and foremost, it is crucial to acknowledge that stress is a natural response to the demands and pressures of daily life. It is our body's way of reacting to a perceived threat or challenge, and it can manifest in physical, emotional, and behavioral ways. Some common signs of stress include muscle tension, headaches, irritability, and changes in eating or sleeping patterns.The key to managing stress lies in developing healthy coping mechanisms and strategies to effectively deal with the pressures and challenges that come our way. Here are some effective ways to manage and combat stress in our daily lives:1. Time management: Properly managing our time and prioritizing tasks can help reduce feelings of being overwhelmed and frazzled. Create a schedule or to-do list and allocate time for each task, ensuring that you are not overloading yourself with too manyresponsibilities at once.2. Mindfulness and relaxation techniques: Practicing mindfulness, meditation, or deep breathing exercises can help calm the mind and reduce anxiety. Taking time to relax and unwind can help alleviate stress and create a sense of balance and peace.3. Physical activity: Engaging in regular exercise and physical activity can help release endorphins, the body's natural stress-relievers. Whether it's a brisk walk, yoga, or a workout at the gym, physical activity can have a positive impact on our mental and emotional well-being.4. Healthy lifestyle choices: Eating a balanced diet, getting adequate sleep, and avoiding excessive alcohol and caffeine can all contribute to managing stress. A healthy body can better cope with the pressures of daily life.5. Seek support: Don't be afraid to reach out to friends, family, or a professional for support and guidance. Talking about your feelings and concerns can provide a sense of relief and perspective.6. Adjust Your Attitude: Sometimes, changing your perspective and outlook on a situation can make a world of difference. Instead of dwelling on the negative aspects, try to find the silver lining and focus on solutions rather than problems.It is also important to recognize that everyone copes with stress differently, and what works for one person may not work for another. Experiment with different strategies and find what worksbest for you personally.In addition to these personal strategies, it is crucial for organizations and workplaces to create a supportive and healthy environment for their employees. Employers can play a significant role in promoting a healthy work-life balance and providing resources for stress management, such as offering flexible work schedules, employee assistance programs, and wellness initiatives.Finally, it's important to remember that it's okay to ask for help and seek professional assistance if you are struggling to cope with stress. Mental health is just as important as physical health, and seeking help from a therapist or counselor can provide valuable support and guidance.In conclusion, stress is a natural part of life, but it is how we manage and respond to it that matters. By implementing healthy coping mechanisms, practicing self-care, and seeking support when needed, we can effectively combat the pressures and challenges that come our way. Let's work together to create an environment that promotes mental and emotional well-being, both in our personal lives and in our workplaces.Thank you for listening.。
TED英语演讲稿：如何跟压力做朋友
三一文库（）/演讲致辞/英语演讲稿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kellymcgonigal从积极的一面分析压力，教你如何使压力变成你的朋友!stress.itmakesyourheartpound,yourbreathingquic kenandyourforeheadsweat.butwhilestresshasbeenm adeintoapublichealthenemy,newresearchsuggestst hatstressmayonlybebadforyouifyoubelievethattob ethecase.psychologistkellymcgonigalurgesustose estressasapositive,andintroducesustoanunsungme chanismforstressreduction:reachingouttoothers.kellymcgonigaltranslatesacademicresearchintopr acticalstrategiesforhealth,happinessandpersona lsuccess.whyyoushouldlistentoher：stanforduniversitypsychologistkellymcgonigalis aleaderinthegrowingfieldof“science-help.”throughbooks,articles,coursesandworkshops,mcgo nigalworkstohelpusunderstandandimplementthelat estscientificfindingsinpsychology,neuroscience andmedicine.straddlingtheworldsofresearchandpractice,mcgon igalholdspositionsinboththestanfordgraduatesch oolofbusinessandtheschoolofmedicine.hermostrec entbook,thewillpowerinstinct,exploresthelatest researchonmotivation,temptationandprocrastinat ion,aswellaswhatittakestotransformhabits,perse vereatchallengesandmakeasuccessfulchange.sheisnowresearchinganewbookaboutthe"upsideofst ress,"whichwilllookatbothwhystressisgoodforus, andwhatmakesusgoodatstress.inherwords:"theoldu nderstandingofstressasaunhelpfulrelicofouranimalinstinctsisbeingreplacedbytheunderstandingth atstressactuallymakesussociallysmart--itswhata llowsustobefullyhuman."ihaveaconfessiontomake,butfirst,iwantyoutomake alittleconfessiontome.inthepastyear,iwantyouto justraiseyourhandifyouveexperiencedrelativelylittlestress.anyon e?howaboutamoderateamountofstress?whohasexperiencedalotofstress?yeah.metoo.butthatisnotmyconfession.myconfessionisthis:ia mahealthpsychologist,andmymissionistohelppeopl ebehappierandhealthier.butifearthatsomethingiv ebeenteachingforthelast10yearsisdoingmoreharmt hangood,andithastodowithstress.foryearsivebeen tellingpeople,stressmakesyousick.itincreasesth eriskofeverythingfromthecommoncoldtocardiovasculardisease.basically,iveturnedstressintotheen emy.butihavechangedmymindaboutstress,andtoday, iwanttochangeyours.letmestartwiththestudythatmademerethinkmywhole approachtostress.thisstudytracked30,000adultsi ntheunitedstatesforeightyears,andtheystartedby askingpeople,"howmuchstresshaveyouexperiencedi nthelastyear?"theyalsoasked,"doyoubelievethats tressisharmfulforyourhealth?"andthentheyusedpu blicdeathrecordstofindoutwhodied.(laughter)okay.somebadnewsfirst.peoplewhoexperiencedalot ofstressinthepreviousyearhada43percentincrease driskofdying.butthatwasonlytrueforthepeoplewho alsobelievedthatstressisharmfulforyourhealth.( laughter)peoplewhoexperiencedalotofstressbutdi dnotviewstressasharmfulwerenomorelikelytodie.i nfact,theyhadthelowestriskofdyingofanyoneinthestudy,includingpeoplewhohadrelativelylittlestr ess.nowtheresearchersestimatedthatovertheeightyear stheyweretrackingdeaths,182,000americansdiedpr ematurely,notfromstress,butfromthebeliefthatst ressisbadforyou.(laughter)thatisover20,000deat hsayear.now,ifthatestimateiscorrect,thatwouldm akebelievingstressisbadforyouthe15thlargestcau seofdeathintheunitedstateslastyear,killingmore peoplethanskincancer,hiv/aidsandhomicide.(laughter)youcanseewhythisstudyfreakedmeout.hereivebeens pendingsomuchenergytellingpeoplestressisbadfor yourhealth.sothisstudygotmewondering:canchanginghowyouthi nkaboutstressmakeyouhealthier?andherethescienc esaysyes.whenyouchangeyourmindaboutstress,youc anchangeyourbodysresponsetostress.nowtoexplainhowthisworks,iwantyoualltopretendt hatyouareparticipantsinastudydesignedtostressy ouout.itscalledthesocialstresstest.youcomeinto thelaboratory,andyouretoldyouhavetogiveafive-m inuteimpromptuspeechonyourpersonalweaknessesto apanelofexpertevaluatorssittingrightinfrontofy ou,andtomakesureyoufeelthepressure,therearebri ghtlightsandacamerainyourface,kindoflikethis.a ndtheevaluatorshavebeentrainedtogiveyoudiscour aging,non-verbalfeedbacklikethis.(laughter)nowthatyouresufficientlydemoralized,timeforpar ttwo:amathtest.andunbeknownsttoyou,theexperime nterhasbeentrainedtoharassyouduringit.nowwereg oingtoalldothistogether.itsgoingtobefun.forme.okay.iwantyoualltocountbackwardsfrom996inincre mentsofseven.youregoingtodothisoutloudasfastas youcan,startingwith996.go!audience:(counting)gofaster.fasterplease.youregoingtooslow.stop.st op,stop,stop.thatguymadeamistake.wearegoingtoh avetostartalloveragain.(laughter)yourenotveryg oodatthis,areyou?okay,soyougettheidea.now,ifyo uwereactuallyinthisstudy,youdprobablybealittle stressedout.yourheartmightbepounding,youmightb ebreathingfaster,maybebreakingoutintoasweat.an dnormally,weinterpretthesephysicalchangesasanx ietyorsignsthatwearentcopingverywellwiththepre ssure.butwhatifyouviewedtheminsteadassignsthatyourbo dywasenergized,waspreparingyoutomeetthischalle nge?nowthatisexactlywhatparticipantsweretoldin astudyconductedatharvarduniversity.beforetheyw entthroughthesocialstresstest,theyweretaughtto rethinktheirstressresponseashelpful.thatpoundi ngheartispreparingyouforaction.ifyourebreathin gfaster,itsnoproblem.itsgettingmoreoxygentoyou rbrain.andparticipantswholearnedtoviewthestres sresponseashelpfulfortheirperformance,well,the ywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirph ysicalstressresponsechanged.now,inatypicalstre ssresponse,yourheartrategoesup,andyourbloodves selsconstrictlikethis.andthisisoneofthereasons thatchronicstressissometimesassociatedwithcard iovasculardisease.itsnotreallyhealthytobeinthi sstateallthetime.butinthestudy,whenparticipant sviewedtheirstressresponseashelpful,theirblood vesselsstayedrelaxedlikethis.theirheartwasstil lpounding,butthisisamuchhealthiercardiovascula rprofile.itactuallylooksalotlikewhathappensinm omentsofjoyandcourage.overalifetimeofstressful experiences,thisonebiologicalchangecouldbethed ifferencebetweenastress-inducedheartattackatag e50andlivingwellintoyour90s.andthisisreallywha tthenewscienceofstressreveals,thathowyouthinka boutstressmatters.somygoalasahealthpsychologisthaschanged.inolon gerwanttogetridofyourstress.iwanttomakeyoubett eratstress.andwejustdidalittleintervention.ify ouraisedyourhandandsaidyoudhadalotofstressinthelastyear,wecouldhavesavedyourlife,becausehope fullythenexttimeyourheartispoundingfromstress, youregoingtorememberthistalkandyouregoingtothi nktoyourself,thisismybodyhelpingmerisetothisch allenge.andwhenyouviewstressinthatway,yourbody believesyou,andyourstressresponsebecomeshealth ier.nowisaidihaveoveradecadeofdemonizingstresstore deemmyselffrom,sowearegoingtodoonemoreinterven tion.iwanttotellyouaboutoneofthemostunder-appr eciatedaspectsofthestressresponse,andtheideais this:stressmakesyousocial.tounderstandthissideofstress,weneedtotalkabout ahormone,oxytocin,andiknowoxytocinhasalreadygo ttenasmuchhypeasahormonecanget.itevenhasitsown cutenickname,thecuddlehormone,becauseitsreleas edwhenyouhugsomeone.butthisisaverysmallpartofw hatoxytocinisinvolvedin.oxytocinisaneuro-hormo ne.itfine-tunesyourbrainssocialinstincts.itprimesyoutodothingsthatstrengthencloserelationshi ps.oxytocinmakesyoucravephysicalcontactwithyou rfriendsandfamily.itenhancesyourempathy.iteven makesyoumorewillingtohelpandsupportthepeopleyo ucareabout.somepeoplehaveevensuggestedweshould snortoxytocintobecomemorecompassionateandcarin g.buthereswhatmostpeopledontunderstandaboutoxy tocin.itsastresshormone.yourpituitaryglandpump sthisstuffoutaspartofthestressresponse.itsasmu chapartofyourstressresponseastheadrenalinethat makesyourheartpound.andwhenoxytocinisreleasedi nthestressresponse,itismotivatingyoutoseeksupp ort.yourbiologicalstressresponseisnudgingyouto tellsomeonehowyoufeelinsteadofbottlingitup.you rstressresponsewantstomakesureyounoticewhensom eoneelseinyourlifeisstrugglingsothatyoucansupp orteachother.whenlifeisdifficult,yourstressres ponsewantsyoutobesurroundedbypeoplewhocareabou tyou.okay,sohowisknowingthissideofstressgoingtomake youhealthier?well,oxytocindoesntonlyactonyourbrain.italsoactsonyourbody,andoneofitsmainroles inyourbodyistoprotectyourcardiovascularsystemf romtheeffectsofstress.itsanaturalanti-inflamma tory.italsohelpsyourbloodvesselsstayrelaxeddur ingstress.butmyfavoriteeffectonthebodyisactual lyontheheart.yourhearthasreceptorsforthishormo ne,andoxytocinhelpsheartcellsregenerateandheal fromanystress-induceddamage.thisstresshormones trengthensyourheart,andthecoolthingisthatallof thesephysicalbenefitsofoxytocinareenhancedbyso cialcontactandsocialsupport,sowhenyoureachoutt oothersunderstress,eithertoseeksupportortohelp someoneelse,youreleasemoreofthishormone,yourst ressresponsebecomeshealthier,andyouactuallyrec overfasterfromstress.ifindthisamazing,thatyour stressresponsehasabuilt-inmechanismforstressre silience,andthatmechanismishumanconnection.iwanttofinishbytellingyouaboutonemorestudy.and listenup,becausethisstudycouldalsosavealife.th isstudytrackedabout1,000adultsintheunitedstate s,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,"howmuchstresshaveyouexperienc edinthelastyear?"theyalsoasked,"howmuchtimehav eyouspenthelpingoutfriends,neighbors,peopleiny ourcommunity?"andthentheyusedpublicrecordsfort henextfiveyearstofindoutwhodied.okay,sothebadnewsfirst:foreverymajorstressfull ifeexperience,likefinancialdifficultiesorfamil ycrisis,thatincreasedtheriskofdyingby30percent .but--andihopeyouareexpectingabutbynow--buttha twasnttrueforeveryone.peoplewhospenttimecaring forothersshowedabsolutelynostress-relatedincre aseindying.zero.caringcreatedresilience.andsow eseeonceagainthattheharmfuleffectsofstressonyo urhealtharenotinevitable.howyouthinkandhowyoua ctcantransformyourexperienceofstress.whenyouch oosetoviewyourstressresponseashelpful,youcreat ethebiologyofcourage.andwhenyouchoosetoconnect withothersunderstress,youcancreateresilience.n owiwouldntnecessarilyaskformorestressfulexperi encesinmylife,butthissciencehasgivenmeawholene wappreciationforstress.stressgivesusaccesstoourhearts.thecompassionateheartthatfindsjoyandme aninginconnectingwithothers,andyes,yourpoundin gphysicalheart,workingsohardtogiveyoustrengtha ndenergy,andwhenyouchoosetoviewstressinthisway ,yourenotjustgettingbetteratstress,youreactual lymakingaprettyprofoundstatement.youresayingth atyoucantrustyourselftohandlelifeschallenges,a ndyourerememberingthatyoudonthavetofacethemalo ne.thankyou.(applause)chrisanderson:thisiskindofamazing,whatyouretel lingus.itseemsamazingtomethatabeliefaboutstres scanmakesomuchdifferencetosomeoneslifeexpectan cy.howwouldthatextendtoadvice,like,ifsomeoneis makingalifestylechoicebetween,say,astressfuljo bandanon-stressfuljob,doesitmatterwhichwaythey go?itsequallywisetogoforthestressfuljobsolonga syoubelievethatyoucanhandleit,insomesense?kellymcgonigal:yeah,andonethingweknowforcertai nisthatchasingmeaningisbetterforyourhealththan tryingtoavoiddiscomfort.andsoiwouldsaythatsrea llythebestwaytomakedecisions,isgoafterwhatitis thatcreatesmeaninginyourlifeandthentrustyourse lftohandlethestressthatfollows.ca:thankyousomuch,kelly.itsprettycool.km:thank you.(applause)TED英语演讲稿：探寻美式中餐的由来TED英语演讲稿：用30天尝试新事物，小改变累积成巨变TED英语演讲稿：我们在出生前学到了什么TED英语演讲稿：不幸也许是个机会TED英语演讲稿：二十几岁不可挥霍的光阴（附翻译）TED英语演讲稿：为什么节食减肥没效果？TED英语演讲稿：拥抱他人，拥抱自己TED英语演讲稿：为什么X代表未知？TED英语演讲稿：请别忘记感谢身边的人杨澜TED英语演讲稿TED英语演讲稿：大人可以跟孩子学什么？TED英语演讲稿：6个月学会一门外语。
(完整版)TED演讲：如何让压力成为你的朋友KellyMcGonigal
Kelly McGonigal: How to make stress your friend.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 just raise your hand if you’ve experienced relatively little stress. Anyone?How about a moderate amount of stress?Who has experienced a lot of stress?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 healthier.But I fear that something I’ve been teaching for the last 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar disease.Basically, I’ve turned stress 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 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.Okay!Some bad news firstPeople who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health. 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 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.That is over 20,000 deaths a year.Now , if that estimate is correct, that would 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.You can see why this study freaked me out.Here I’ve been spending so much energy telling people stress is bad for your health.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 body’s response to stress.Now to explain how this works,I want you all to pretend that you are participants in a study designed to stress you out.It’s called the social stress test.You come into the laboratory, and you’re 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 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. Now that you’re sufficiently demoralized, time for part two a math test.And unbeknownst to you, the experimenter has been trained to harass you during it.Now we’re going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to do this out loud as fast as you can, starting with 996.Go !Go faster.Faster please.You’re going too slow.Stop, stop, stop, stop.That guy made a mistake.We are going to have to start all over again.You’re not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study, you’d probably be a little stressed out.Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren’t 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 exactly 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 you’re breathing faster, it’s no problem.It’s getting more oxygen 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, your 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 cardiovasculardisease.It’s not really healthy to be in this state all the time.But in the study, when participants viewed their stress response as helpful 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 difference 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 as stress.And we just did a little intervention. If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life,because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to think to yourself this 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 one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 cuddle hormone , because it’s released when you hug someone.But this is a very small part of what oxytocin is involved in .Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes you to do things that strengthen close relationships.Oxytocin makes you crave physical contact 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 here’s what most people don’t understand about oxytocin.It’s a stress hormone.Your pituitary gland pumps this stuff out as part of the stress response.It’s 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 response 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 struggling so that you can support each other.When life is difficult, your stress response wants you to be surrounded by people who care about you .Okay,so how is knowing this side of stress going to make you healthier?Well ,oxytocin doesn’t 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.It’s 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.This stress hormone strengthens your heart and the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support,so when you reach out to others under stress either to seek support or help someone else,you release more of this hormone,your stress response becomes healthier ,and you actually recover faster from stress.I find this amazing, that your stress response has a built-in mechanism fro stress resilience, and that mechanism is human connection.I want to finish by telling you about one more study.And listen up, because this study could also save a life.This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking,“How much stress have you experienced in the last year?”They also asked,“How much time have you spent helping out friends, neighbors, people in your community?”And then they used public records for the next five years to find out who died.Okay, so the bad news first:For every major stressful life experience like financial difficulties or family crisis that increased the risk of dying by 30 percent.But--and I hope you are expecting a but by now--but that wasn’t true for everyone.People who spent time caring for others showed absolutely no stress-related increase in dying. ZeroCaring created resilience.And so we see once again that the harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress.When you choose to view your stress response as helpful you create the biology of courage.And when you choose to connect with others under stress you can create resilience.Now I wouldn’t necessarily ask for more stressful experiences in my life,but this science has given me a whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy , and when you choose to view stress in this way, you’re not just getting better at stress, you’re actually making a prettyprofound statement.You’re saying that you can trust yourself to handle life’s challenges and you’re remembering that you don’t have to face them alone.Thank you.。
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Kelly McGonigal: How to make stress your friend 如何让压力成为朋友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 just raise your hand我要坦白一个事实但是首先，我希望你们能够对我做出一点坦白。
在过去的一年里，只要举手就好if you've experienced relatively little stress. Anyone?你们是否经历过相对较小的压力。
有人吗？How about a moderate amount of stress?那么中等量的压力呢？Who has experienced a lot of stress? Yeah. Me too.谁又经历过很多的压力呢？好的。
我也一样。
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 healthier. But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years I've been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I've turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours. 但是那不是我要坦白的。
我要坦诚的是：我是一个健康心理学家，我的任务是使人们更加的开心和健康。
但是，我恐怕过去十年我一直所教授的带来的坏处要超过好处，这些都与压力有关。
多年以来，我一直告诉人们，压力能够使你们变得脆弱。
压力能够增加患上很多疾病的风险：从普通感冒到心血管疾病等到心血管疾病。
事实上，我把压力看作敌人。
但是，我已经改变了我对压力的看法，而且今天，我也要改变你们对压力的看法。
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 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.让我以一个使我重新思考我所有对压力看法的研究开始。
这个研究追踪了30，000 个美国成年人8 年，研究以问这些被研究者“在过去的一年里，你们经历过多少的压力”开始同时，他们也被问到：“你们相信压力对你们的健康是有害的吗？之后，研究者使用公众死亡记录来确定谁死亡了。
Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying. 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 had relatively little stress.首先是一些坏的消息，那些在过去的一年经历较多压力的人们死亡的风险增加了43%。
但是这只是针对那些相信压力对健康有害的人们。
(笑) 而那些经历较多压力但是并不认为压力对身体有害的人们并不容易死亡。
实际上，他们的死亡风险在这个研究的所有测试者，包括那些经历相对较少压力的人们中是最低的。
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 would 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.目前，研究者们估计在过去他们追踪死亡的8 年当中，追踪死亡的8年当中，有182，000 个美国人过早的死亡了，但是并不是因为压力，而是因为相信压力对他们的健康是有害的。
（笑）这表明，每年会有超过20，000的死亡者。
目前，如果这一估计数字正确的话，将会使相信压力对身体有害这一观念成为过去一年中美国第十五大死亡因素，多于皮肤癌，艾滋病和被谋杀的死亡人数。
You can see why this study freaked me out. Here I've been spending so much energy telling people stress is bad for your health.这些你们知道为什么这一研究使我抓狂了吧。
过去，我一直花费大量的经历告诉人们压力有害于你们的健康。
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 body's response to stress.因此，这一研究使我觉得疑惑：是否改变对压力的态度能够使人们更健康？科学告诉我们确实如此。
当你改变你对压力的观念你便能改变你身体对于压力的反应。
Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It's called the social stress test. You come into the laboratory, and you're 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 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.现在，我来解释一下这一原理，我希望你们都假设自己参与一个设计使你们感觉到压力的研究中。
这一研究叫做社会压力测试。
你们进入一个实验室，被告诉你必须对着坐在你面前的专家评委做一个五分钟的事先无准备的关于你性格弱点的演讲，同时为了确保你感受到压力会有明亮的灯光和摄像机打在你的脸上，就像这样。
而这些评委，则事先训练好给予你消极的非语言上的反馈，就像这样。
Now that you're sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experimenter has been trained to harass you during it. Now we're going to all do this together. It's going to be fun. For me.现在，你已经足够的失落，然后进入到第二部分：数学测验。
令你措手不及的是实验人员在这个过程中不断的打扰你。
现在让我们一起来做这个实验。