kelly mcgonigal ted演讲稿 如何与压力做朋友-
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.。
与压力做朋友
与压力做朋友原文作者：Dr. Michael McGannon (Medical Director, INSEAD business school) 改编：Ada Lee (McGannonHealth Group Asia，微信公众账号: 管理者健康计划)心理学家Kelly McGonigal在她的Ted Talk中做了一个反思，反思自己10年来主张的“压力使你生病”并不正确。
这一切源于一项科学研究－在过去的8年时间内，研究人员持续追踪在美国的3万名成人，得出几点结论：1. 在过去一年中，承受了巨大压力的人，其死亡风险增加43%2. 但以上这条，仅适用于那些相信压力有害健康的人。
3. 而事实上，那些承受极大压力，但不认为压力有害健康的人，死亡风险比过去一年几乎没有承受压力的人，还要小。
今天的企业管理者，不仅要目标坚定，管理得法，思维敏捷，而且要精力充沛，情绪积极，充满韧性。
对那些希望提高生活质量和工作成绩的管理者而言，在关注自身职业发展的同时，应更加关注自己的身体，情绪，心灵，精神的健康，做好精力管理，正面积极应对压力。
压力本身并无好坏之分。
当一个人面临新的要求和挑战时，身心便处于高度紧张状态，你心跳加速，血管收缩，压力随之产生。
这时候的你，面临两种选择：一是学会与压力做朋友并使其成为健康体验，或是成为3D患者(Deny, Delay, Die) 放弃积极应对并独自忍受压力的煎熬。
前者有希望让你快乐幸福走在活到90岁的路上，而后者则可能让你在50岁左右就面临严重的心血管或其他健康危机。
学会与压力做朋友并不是件容易的事，因为这意味着你要改变自己的生活方式与生活重心。
该从何做起？首先，要扩大你对成功的定义，将自我保护（为了家人及朋友）和自我实现包括在内。
不要用你的宝贵生命、婚姻或健康来换取仅仅事业上的节节高升。
在攀登事业高峰的同时，你还需要攀登生活的高峰－身体健康（精力充沛），拥有爱（家人和朋友）。
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。
如何与压力做朋友演讲稿
如何与压力做朋友演讲稿现任TED掌门人克里斯·安德森说：“一次演讲令人惊奇的地方在于，你可以用几分钟的时间启发人们的思想。
这几分钟能把人从观众转变为参与者。
关键词是‘灵感’，它更像火花、催化剂，让你参与到比自己更伟大的事情中去。
”下面小编为大家整理关于压力演讲稿，希望能帮到你。
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。
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。
TED英语演讲稿-如何跟压力做朋友
TED英语演讲稿-如何跟压力做朋友压力大，怎么办?压力会让你心跳加速、呼吸加快、额头冒汗!当压力成为全民健康公敌时，有研究显示只有当你与压力为敌时，它才会危害你的健康。
心理学家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,yourbreathingquickenan dyourforeheadsweat.butwhilestresshasbeenmadeintoapublic healthenemy,newresearchsuggeststhatstressmayonlybebadfo ryouifyoubelievethattobethecase.psychologistkellymcgoni galurgesustoseestressasapositive,andintroducesustoanuns ungmechanismforstressreduction:reachingouttoothers.kellymcgonigaltranslatesacademicresearchintopractic alstrategiesforhealth,happinessandpersonalsuccess.whyyoushouldlistentoher-stanforduniversitypsychologistkellymcgonigalisalead erinthegrowingfieldof“science-help.”throughbooks,arti cles,coursesandworkshops,mcgonigalworkstohelpusundersta ndandimplementthelatestscientificfindingsinpsychology,n euroscienceandmedicine.straddlingtheworldsofresearchandpractice,mcgonigalholdspositionsinboththestanfordgraduateschoolofbusinessa ndtheschoolofmedicine.hermostrecentbook,thewillpowerins tinct,exploresthelatestresearchonmotivation,temptationa ndprocrastination,aswellaswhatittakestotransformhabits, persevereatchallengesandmakeasuccessfulchange.sheisnowresearchinganewbookaboutthe“upsideofstress ,”whichwilllookatbothwhystressisgoodforus,andwhatmakes usgoodatstress.inherwords:“theoldundersta ndingofstress asaunhelpfulrelicofouranimalinstinctsisbeingreplacedbyt heunderstandingthatstressactuallymakesussociallysmart--it’swhatallowsustobefullyhuman.”ihaveaconfessiontomake,butfirst,iwantyoutomakealitt leconfessiontome.inthepastyear,iwantyoutojustraiseyourh andifyou’veexperiencedrelativelylittlestress.anyone?howaboutamoderateamountofstress?whohasexperiencedalotofstress?yeah.metoo.butthatisnotmyconfession.myconfessionisthis:iamahea lthpsychologist,andmymissionistohelppeoplebehappierandh ealthier.butife arthatsomethingi’vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress .foryearsi’vebeentellingpeople,stressmakesyousick.itin creasestheriskofeverythingfromthecommoncoldtocardiovasc ulardisease.basically,i’veturnedstressintotheenemy.bu t ihavechangedmymindaboutstress,andtoday,iwanttochangeyou rs.letmestartwiththestudythatmademerethinkmywholeappro achtostress.thisstudytracked30,000adultsintheunitedstat esforeightyears,andtheystartedbyaskingpeople,“howmuchs tresshaveyouexperiencedinthelastyear?”theyalsoasked,“doyoubelievethatstressisharmfulforyourhealth?”andthent heyusedpublicdeathrecordstofindoutwhodied.(laughter)okay.somebadnewsfirst.peoplewhoexperiencedalotofstr essinthepreviousyearhada43percentincreasedriskofdying.b utthatwasonlytrueforthepeoplewhoalsobelievedthatstressi sharmfulforyourhealth.(laughter)peoplewhoexperiencedalo tofstressbutdidnotviewstressasharmfulwerenomorelikelyto die.infact,theyhadthelowestriskofdyingofanyoneinthestud y,includingpeoplewhohadrelativelylittlestress.nowtheresearchersestimatedthatovertheeightyearsthey weretrackingdeaths,182,000americansdiedprematurely,notf romstress,butfromthebeliefthatstressisbadforyou.(laught er)thatisover20,000deathsayear.now,ifthatestimateiscorr ect,thatwouldmakebelievingstressisbadforyouthe15thlarge stcauseofdeathintheunitedstateslastyear,killingmorepeop lethanskincancer,hiv/aidsandhomicide.(laughter)youcanseewhythisstudyfreakedmeout.herei’vebeenspen dingsomuchenergytellingpeoplestressisbadforyourhealth.sothisstudygotmewondering:canchanginghowyouthinkabo utstressmakeyouhealthier?andherethesciencesaysyes.wheny ouchangeyourmindaboutstress,youcanchangeyourbody’sresp onsetostress.nowtoexplainhowthisworks,iwantyoualltopretendthatyo uareparticipantsinastudydesignedtostressyouout.it’scal ledthesocialstresstest.youcomeintothelaboratory,andyou ’retoldyouhavetogiveafive-minuteimpromptuspeechonyourp ersonalweaknessestoapanelofexpertevaluatorssittingright infrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.andtheeva luatorshavebeentrainedtogiveyoudiscouraging,non-verbalf eedbacklikethis.(laughter)nowthatyou’resufficientlydemoralized,timeforparttw o:amathtest.andunbeknownsttoyou,theexperimenterhasbeent rainedtoharassyouduringit.nowwe’regoingtoalldothistoge ther.it’sgoingtobefu n.forme.okay.iwantyoualltocountbackwardsfrom996inincrements ofseven.you’regoingtodothisoutloudasfastasyoucan,start ingwith996.go!audience:(counting)gofaster.fasterplease. you’regoingtooslow.stop.stop,stop,stop.thatguymadeamis take.wearegoingtohavetostartalloveragain.(laughter)you ’renotverygoodatthis,areyou?okay,soyougettheidea.now,i fyouwereactuallyinthisstudy,you’dprobablybealittlestre ssedout.yourheartmightbepounding,youmightbebreathingfas ter,maybebreakingoutintoasweat.andnormally,weinterprett hesephysicalchang esasanxietyorsignsthatwearen’tcopingv erywellwiththepressure.butwhatifyouviewedtheminsteadassignsthatyourbodywasenergized,waspreparingyoutomeetthischallenge?nowthatise xactlywhatparticipantsweretoldinastudyconductedatharvar duniversity.beforetheywentthroughthesocialstresstest,th eyweretaughttorethinktheirstressresponseashelpful.thatp oundingheartispreparingyouforaction.ifyou’rebreathingf aster,it’snoproblem.it’sgettingmoreoxygentoyourbrain. andparticipantswholearnedtoviewthestressresponseashelpf ulfortheirperformance,well,theywerelessstressedout,less anxious,moreconfident,butthemostfascinatingfindingtomew ashowtheirphysicalstressresponsechanged.now,inatypicals tressresponse,yourheartrategoesup,andyourbloodvesselsco nstrictlikethis.andthisisoneofthereasonsthatchronicstre ssissometimesassociatedwithcardiovasculardisease.it’sn otreallyhealthytobeinthisstateallthetime.butinthestudy, whenparticipantsviewedtheirstressresponseashelpful,thei rbloodvesselsstayedrelaxedlikethis.theirheartwasstillpo unding,butthisisamuchhealthiercardiovascularprofile.ita ctuallylooksalotlikewhathappensinmomentsofjoyandcourage .overalifetimeofstressfulexperiences,thisonebiologicalc hangecouldbethedifferencebetweenastress-inducedheartattackatage50andlivingwellintoyour90s.andthisisreallywhatt henewscienceofstressreveals,thathowyouthinkaboutstressm atters.somygoalasahealthpsychologisthaschanged.inolongerwa nttogetridofyourstress.iwanttomakeyoubetteratstress.and wejustdidalittleintervention.ifyouraisedyourhandandsaid you’dhadalotofstressinthelastyear,wecouldhavesave dyour life,becausehopefullythenexttimeyourheartispoundingfrom stress,you’regoingtorememberthistalkandyou’regoingtot hinktoyourself,thisismybodyhelpingmerisetothischallenge .andwhenyouviewstressinthatway,yourbodybelievesyou,andy ourstressresponsebecomeshealthier.nowisaidihaveoveradecadeofdemonizingstresstoredeemm yselffrom,sowearegoingtodoonemoreintervention.iwanttote llyouaboutoneofthemostunder-appreciatedaspectsofthestre ssresponse,andtheideaisthis:stressmakesyousocial.tounderstandthissideofstress,weneedtotalkaboutahorm one,oxytocin,andiknowoxytocinhasalreadygottenasmuchhype asahormonecanget.itevenhasitsowncutenickname,thecuddleh ormone,becauseit’sreleasedwhenyouhugsomeone.butthisisaverysmallpartofwhatoxytocinisinvolvedin.oxytocinisaneur o-hormone.itfine-tunesyourbra in’ssocialinstincts.itpri mesyoutodothingsthatstrengthencloserelationships.oxytoc inmakesyoucravephysicalcontactwithyourfriendsandfamily. itenhancesyourempathy.itevenmakesyoumorewillingtohelpan dsupportthepeopleyoucareabout.somepeoplehaveevensuggest edweshouldsnortoxytocintobecomemorecompassionateandcari ng.buthere’swhatmostpeopledon’tunderstandaboutoxytoci n.it’sastresshormone.yourpituitaryglandpumpsthisstuffo utaspartofthestressresponse.it’sasmuchapartofyourstres sresponseastheadrenalinethatmakesyourheartpound.andwhen oxytocinisreleasedinthestressresponse,itismotivatingyou toseeksupport.yourbiologicalstressresponseisnudgingyout otellsomeonehowyoufeelinsteadofbottlingitup.yourstressr esponsewantstomakesureyounoticewhensomeoneelseinyourlif eisstrugglingsothatyoucansupporteachother.whenlifeisdif ficult,yourstressresponsewantsyoutobesurroundedbypeople whocareaboutyou.okay,sohowisknowingthissideofstressgoingtomakeyouhe althier?well,oxytocindoesn’tonlyactonyourbrain.italsoactsonyourbody,andoneofitsmainrolesinyourbodyistoprotect y ourcardiovascularsystemfromtheeffectsofstress.it’sana turalanti-inflammatory.italsohelpsyourbloodvesselsstayr elaxedduringstress.butmyfavoriteeffectonthebodyisactual lyontheheart.yourhearthasreceptorsforthishormone,andoxy tocinhelpsheartcellsregenerateandhealfromanystress-indu ceddamage.thisstresshormonestrengthensyourheart,andthec oolthingisthatallofthesephysicalbenefitsofoxytocinareen hancedbysocialcontactandsocialsupport,sowhenyoureachout toothersunderstress,eithertoseeksupportortohelpsomeonee lse,youreleasemoreofthishormone,yourstressresponsebecom eshealthier,andyouactuallyrecoverfasterfromstress.ifind thisamazing,thatyourstressresponsehasabuilt-inmechanism forstressresilience,andthatmechanismishumanconnection.iwanttofinishbytellingyouaboutonemorestudy.andliste nup,becausethisstudycouldalsosavealife.thisstudytracked about1,000adultsintheunitedstates,andtheyrangedinagefro m34to93,andtheystartedthestudybyasking,“howmuchstressh aveyouexperiencedinthelastyear?”theyalsoasked,“howmuc htimehaveyouspenthelpingoutfriends,neighbors,peopleinyourcommunity?”andthentheyusedpublicrecordsforthenextfiv eyearstofindoutwhodied.okay,sothebadnewsfirst:foreverymajorstressfullifeex perience,likefinancialdifficultiesorfamilycrisis,thatin creasedtheriskofdyingby30percent.but--andihopeyouareexp ectingabutbynow--butthatwasn’ttrueforeveryone.peoplewh ospenttimecaringforothersshowedabsolutelynostress-relat edincreaseindying.zero.caringcreatedresilience.andsowes eeonceagainthattheharmfuleffectsofstressonyourhealthare notinevitable.howyouthinkandhowyouactcantransformyourex perienceofstress.whenyouchoosetoviewyourstressresponsea shelpful,youcreatethebiologyofcourage.andwhenyouchooset oconnectwithothersunderstress,youcancreateresilience.no wiwouldn’tnecessarilyaskformorestressfulexperiencesinm ylife,butthissciencehasgivenmeawholenewappreciationfors tress.stressgivesusaccesstoourhearts.thecompassionatehe artthatfindsjoyandmeaninginconnectingwithothers,andyes, yourpoundingphysicalheart,workingsohardtogiveyoustrengt handenergy,andwhenyouchoosetoviewstressinthisway,you’r enotju stgettingbetteratstress,you’reactuallymakingaprettyprofoundstatement.you’resayingthatyoucantrustyourse lftohandlelife’schallenges,andyou’rerememberingthatyo udon’thavetofacethemalone.thankyou.(applause)chrisanderson:thisiskindofamazing,whatyou’retellin gus.itseemsamazingtomethatabeliefaboutstresscanmakesomu chdifferencetosomeone’slifeexpectancy.howwouldthatexte ndtoadvice,like,ifsomeoneismakingalifestylechoicebetwee n,say,astressfuljobandanon-stressfuljob,doesitmatterwhi chwaytheygo?it’sequallywisetogoforthestr essfuljobsolon gasyoubelievethatyoucanhandleit,insomesense?kellymcgonigal:yeah,andonethingweknowforcertainisth atchasingmeaningisbetterforyourhealththantryingtoavoidd iscomfort.andsoiwouldsaythat’sreallythebestwaytomakede cisions,isgoafterwhatitisthatcreatesmeaninginyourlifean dthentrustyourselftohandlethestressthatfollows.ca:thankyousomuch,kelly.it’sprettycool.km:thankyou .(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。
ted如何让压力成为你的朋友总结
ted如何让压力成为你的朋友总结
TED演讲《如何让压力成为你的朋友》提出了一个重要的观点，即压力实际上可以成为我们的朋友，只要我们学会正确地应对它。
以下是对
该演讲的主要总结：
1. 压力是生活的一部分：演讲者首先承认压力并非总是坏事，因为压
力是生活的一部分，是我们面对挑战和困难时的反应。
2. 理解我们的身体反应：当我们感到压力时，身体会释放出多种化学
物质，如肾上腺素和皮质醇。
这些化学物质使我们处于“战斗或逃跑”模式，但过度释放可能导致身体疲劳、焦虑和失眠。
3. 学会放松和应对压力：为了将压力转化为积极的力量，我们需要学
会放松和应对压力。
这可以通过深呼吸、冥想、瑜伽、良好的睡眠和
健康饮食来实现。
4. 建立积极的应对机制：当我们感到压力过大时，需要寻找适合自己
的应对机制。
这些机制可以是与朋友交流、寻求支持、制定目标、寻
求反馈或寻找乐趣和娱乐。
5. 理解压力的价值：最后，演讲者强调了理解压力的价值的重要性。
通过了解压力如何影响我们的思维和行为，我们可以更好地管理它并
利用它来提高我们的表现和幸福感。
总的来说，这个TED演讲的核心观点是，通过理解并应对压力，我们
可以将其转化为积极的力量，而不是被它所压垮。
演讲者提供了许多
实用的建议和技巧，帮助我们学会放松和应对压力，从而让压力成为
我们的朋友。
TED英语演讲稿：如何跟压力做朋友（共5则范文）
TED英语演讲稿：如何跟压力做朋友（共5则范文）第一篇：TED英语演讲稿：如何跟压力做朋友（共）压力大，怎么办?压力会让你心跳加速、呼吸加快、额头冒汗!当压力成为全民健康公敌时，有研究显示只有当你与压力为敌时，它才会危害你的健康。
心理学家Kelly McGonigal 从积极的一面分析压力，教你如何使压力变成你的朋友!Stress.It makes your heart pound, your breathing quicken and your forehead sweat.But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case.psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success.Why you should listen to her：Stanford University psychologist Kelly McGonigal is a leader in the growing field of “science-help.” Through books, articles, courses and workshops, McGonigal works to help us understand and implement the latest scientific findings in psychology, neuroscience and medicine.Straddling the worlds of research and practice, McGonigal holds positions in both the Stanford Graduate School of Business and the School of Medicine.Her most recent book, The Willpower Instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.She is now researching a new book about the “upside of stress,” which will look at both why stress is good for us, and what makes us good at stress.In her words: “The old understanding of stress as a unhelpful relic of ouranimal instincts is being replaced by the understanding that stress actually makes us socially smart--it's what allows us to be fully human.”I have a confession to make, but first, I want you to make a little confession to me.In the past year, I want you to just raise your handif 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 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 ye ar?” They also asked, “Do you believe that stress is harmful for your health?” And then they used public death records to find out who died.(Laughter)Okay.Some bad news first.people who experienced a lot of stress in the previous year had a 43 percent increased risk of 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 ofanyone 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.(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.(Laughter)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.(Laughter)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 with996.Go!Audience:(Counting)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.(Laughter)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 wellinto 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 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 of the stress response, and the idea is this: Stress makes you social.To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get.It even has its own cute nickname, the 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 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 isreleased 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-in mechanism 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 thenext 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.(Applause) 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, does it matter 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?Kelly McGonigal: Yeah, and one thing we know for certain isthat chasing meaning is better for your health than trying to avoid discomfort.And so I would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.CA: Thank you so much, Kelly.It's pretty cool.KM: Thank you.(Applause)第二篇：TED英语演讲稿：如何跟压力做朋友_1TED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。
TED演讲文档：如何跟压力做朋友
00:11I 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?00:31How about a moderate amount of stress?00:34Who has experienced a lot of stress? Yeah. Me too.00:39But 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.01:20Let 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.01:47(Laughter)01:48Okay. 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.02:07(Laughter)02:09People 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 thestudy, including people who had relatively little stress.02:23Now 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.02:36(Laughter)02:37That 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.02:56(Laughter)02:58You can see why this study freaked me out. Here I've been spending so much energy telling peoplestress is bad for your health.03:08So 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.03:21Now 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.03:50(Laughter)03:51And the evaluators have been trained to give you discouraging, non-verbal feedback, like this.04:04(Exhales)04:05(Laughter)04:08Now 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. Nowwe're going to all do this together. It's going to be fun. For me.04:24Okay.04:25(Laughter)04:26I 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!04:38(Audience counting)04:40Go faster. Faster please. You're going too slow.04:44(Audience counting)04:45Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again.04:50(Laughter)04:51You're not very good at this, are you? Okay, so you get the idea. 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.05:12But 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 stresstest, 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.05:54Now, 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 differencebetween a stress-induced heart attack at age 50 and living well into your90s. And this is really what the new science of stress reveals, that how you think about stress matters.06:52So 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.07:29Now 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 mostunder-appreciated aspects of the stress response, and the idea is this: Stress makes you social.07:48To 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.08:08Oxytocin is a 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 noticewhen 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.09:32Okay, 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.10:14And 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-in mechanism for stress resilience, and that mechanism is human connection.10:50I 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 timehave 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.11:26Okay, 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.11:59And 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 ofcourage. 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.13:20Thank you.13:21(Applause)13:31Chris 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,does it matter 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?13:58KM: 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 would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.14:14CA: Thank you so much, Kelly. It's pretty cool.14:17(Applause)00:11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00:25请举手有吗?00:31那觉得承受的压力算普通的呢?00:34有没有倍觉压力的? 看来我们都一样。
不要对抗压力，而是与压力做朋友
不要对抗压力，而是与压力做朋友
这是一个可能会从根本上改变你对压力的看法的演讲。
美国斯坦福大学心理学家凯利·麦格尼格尔教授说：“作为一名健康心理学家，我的任务是帮助别人过上快乐健康的生活，但我突然发现，之前我的一些有关压力的做法，是弊大于利的。
我一直告诉别人，压力让你增加得各种病的几率，我把压力当作了敌人。
而现在我对压力的看法已经改变了。
”
比起对抗、排斥、敌视压力，接受、适应压力，把他当成生活中的一个朋友，反而对健康更有好处，更能减少压力对生活的负面影响。
让这个演讲来告诉你：如何与压力做朋友。
TED英语演讲稿：如何跟压力做朋友
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斯坦福大学心理学家TED演讲：如何与压力做朋友
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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。
TED英语演讲稿：如何跟压力做朋友
TED英语演讲稿：如何跟压力做朋友压力大，怎么办?压力会让你心跳加速、呼吸加快、额头冒汗!当压力成为全民健康公敌时，有研究显示只有当你与压力为敌时，它才会危害你的健康。
心理学家Kelly McGonigal 从积极的一面分析压力，教你如何使压力变成你的朋友!Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success.Why you should listen to her：Stanford University psychologist Kelly McGonigal is a leader in the growing field of “science-help.” Through books, articles, courses and workshops, McGonigal works to help us understand and implement the latest scientific findings inpsychology, neuroscience and medicine.Straddling the worlds of research and practice, McGonigal holds positions in both the Stanford Graduate School of Business and the School of Medicine. Her most recent book, The Willpower Instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.She is now researching a new book about the "upside of stress," which will look at both why stress is good for us, and what makes us good at stress. In her words: "The old understanding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart -- it's what allows us to be fully human."I have a confession to make, but first, I want you to makea little confession to me. In the past year, I want you to just raise your handif 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 ama 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 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.(Laughter)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 riskof 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. (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.(Laughter)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 speechon 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.(Laughter)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! Audience: (Counting) 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. (Laughter) 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 astress-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 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 of the stress response, and the idea is this: Stress makes you social.To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get. It even has its own cute nickname, the 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 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 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 yourbody 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-in mechanism 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 publicrecords 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'schallenges, and you're remembering that you don't have to face them alone.Thank you.(Applause)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, does it matter 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?Kelly McGonigal: 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 would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.CA: Thank you so much, Kelly. It's pretty cool. KM: Thank you.(Applause)。
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。
TED演讲：如何让压力成为你的朋友KellyMcGonigal[修改版]
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第一篇：TED演讲：如何让压力成为你的朋友Kelly McGonigalKelly 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 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 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 physicalchanges 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 andheal 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 moreof this hormone, your stress response becomes healthier ,and you actually recover faster from stress. I find thisamazing, 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. 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.第二篇：TED英语演讲稿：如何跟压力做朋友_1TED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。
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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三一文库（）
〔kelly mcgonigal ted演讲稿如何与
压力做朋友?〕
kellymcgonigalted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31doc
小编整理的kellymcgonigalted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。