how to make stress your friend.doc

0:11I have a confession to make,but first, I want youto make a little confession to me.In the past year, I want you to just raise your hand0:11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0:25if youve experienced relatively little stress.Anyone?0:25请举手有吗?0:31How about a moderate amount of stress?0:31那觉得承受的压力算普通的呢?0:34Who has experienced a lot of stress?Yeah. Me too0:34有没有倍觉压力的?看来我们都一样。.0:39But 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 Ive been teachingfor the last 10 years is doing more harm than good,and it has to do with stress.For years Ive been telling people, stress makes you sick.It increases the risk of everything from the common coldto cardiovascular disease.Basically, Ive turned stress into the enemy.But I have changed my mind about stress,and today, I want to change yours.0:39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1:20Let me start with the study that made me rethinkmy whole approach to stress.This study tracked 30,000 adults in the United Statesfor eight years, and they started by asking people,How much stress have you experienced in the last year?They also asked, Do you believethat stress is harmful for your health?And then they used public death recordsto find out who died.1:20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1:47(Laughter)1:48Okay. Some bad news first.People who experienced a lot of stress in the previous yearhad a 43 percent increased risk of dying.But that was only true for the peoplewho also believed that stress is harmful for your health.(Laughter)People who experienced a lot of stressbut did not view stress as harmfulwere no more likely to die.In fact, they had the lowest risk of dyingof anyone in the study, including peoplewho had relatively little stress.1:48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（笑声）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2:23Now the researchers estimated that over the eight yearsthey were tracking deaths,182,000 Americans died prematurely,not from stress, but from the beliefthat 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 youthe 15th largest cause of deathin the United States last year,killing more people than skin cancer,HIV/AIDS and homicide.2:23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 (笑)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2:55(Laughter)2:58You can see why this study freaked me out.Here Ive been spending so much energy telling peoplestress is bad for your health.2:58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3:07So this study got me wondering:Can changing how you think about stressmake you healthier? And here the science says yes.When you change your mind about stress,you can change your bodys response to stress.3:07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3:21Now to explain how this works,I want you all to pretend that you are participantsin a study designed to stress you out.Its called the social stress test.You come into the laboratory,and youre told you have to give a five-minuteimpromptu speech on your personal weaknessesto 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 trainedto give you discouraging, non-verbal feedback like this.3:21我来解释为什么会这样假设你参与一项意图使你紧张的研究中就是所谓的社会压力测试你进入实验室后才知道要发表5分钟的即席演说这段演说以个人缺点为题眼前的听众将是一群专业评审为了确认你确实感到压力镜头和灯光都会聚焦在你脸上有点像现在这样!且评审都经过培训用令人沮丧的非口语言词给你回应，就像这样4:04(Laughter)4:07Now that youre sufficiently demoralized,time for part two: a math test.And unbeknownst to you,the experimenter has been trained to harass you during it.Now were going to all do this together.Its going to be fun.For me.4:07就在你已够泄气时第二场好戏上演了: 数学测验且你们事前不知道实验己设定成受测者会被干扰现在我们一起做做看很好玩的至少对我来说昰这样4:24Okay. I want you all to count backwardsfrom 996 in increments of seven.Youre going to do this out loudas fast as you can, starting with 996.Go!Audience: (Counting)Go faster. Faster please.Youre going too slow.Stop. Stop, stop, stop.That guy made a mistake.We are going to have to start all over again. (Laughter)Youre not very good at this, are you?Okay, so you get the idea.Now, if you were actually in this study,youd probably be a little stressed out.Your heart might be pounding,you might be breathing faster, maybe breaking out into a sweat.And normally, we interpret these physical changesas anxietyor signs that we arent coping very well with the pressure.4:24好，现在你们开始倒数从996开始，每数一个数减7要大声地数越快越好，从996开始开始！（观众纷纷数箸）请快点！你们太慢了停.停.停那个人算错了所以我们得重来次(笑)这方面你们不太行，对吧？现在大家弄清楚是怎么回事了若各位也参与这项研究可能会有点神经紧张也许会心跳加速呼吸急促，甚至满身大大汗通常我们将这些生理变化称为焦虑或代表压力失调的信号5:11But what if you viewed them insteadas signs that your body was energized,was preparing you to meet this challenge?Now that is exactly what participants were toldin a study conducted at Harvard University.Before they went through the social stress test,they were taught to rethink their stress response as helpful.That pounding heart is preparing you for action.If youre breathing faster, its no problem.Its getting more oxygen to your brain.And participants who learned to view the stress responseas helpful for their performance,well, they were less stressed out,less anxious, more confident,but the most fascinating finding to mewas 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 stressis sometimes associated with cardiovascular disease.Its not really healthy to be in this state all the time.But in the study, when participants viewedtheir 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 happensin moments of joy and courage.Over a lifetime of stressful experiences,this one biological changecould be the differencebetween a stress-induced heart attack at age 50and living well into your 90s.And this is really what the new science of stress reveals,that how you think about stress matters.5:11但若将这些现象当成身体活力充沛的象征表示已准备好迎接挑战，又会怎样呢?在哈佛大学所进行的一项研究中他们正是这样告诉受试者的在社会压力测试开始前受试者学着将压力反应当作助力心跳加速是蓄势待发呼吸急促也不要紧这是为了让大脑得到更多氧气受试者中，那些学会将压力反应想成有助表现的人比较不会忧虑紧张焦虑少了，信心反而倒提升了但最令我着迷的发现是受试者生理上压力反应改变的方式典型的压力反应是心跳加速血管收缩成这样这也是为何长期压力有时会与心血管疾病有所关连的原因之一总是如此，对健康不是好事但在这项研究中，当受试者把压力反应看作是有帮助的他们的血管就会像这样放松他们的心脏仍在强力收缩但心血管系统的样子比较健康事实上看起来更像感到兴奋和鼓起勇气时的样子要克服人生中的各种压力这样的生理差异足已产生50岁时，因压力导致心脏病发以及健康活到 90多岁的区别最新的压力研究结果便是如此如何看待压力至关重要6:51So 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 saidyoud had a lot of stress in the last year,we could have saved your life,because hopefully the next timeyour heart is pounding from stress,youre going to remember this talkand youre 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.6:51所以我身为徤康心理学家的目标也改变了不再想要帮人摆脱压力而是让人更善于处理它刚才我们所做的就是疗程的一小部分如果你刚才举手表示去年压力很大我们可以拯救你因为 但愿下次压力使你心跳加快时你会记得今天的演讲然后 你会自我盘算这是我的身体在帮助我准备迎接挑战当你如此看待压力身体会信任你的判断而你的压力反应就更健康了7:29Now I said I have over a decade of demonizing stressto 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.7:29曾有10年的时间我视压力为恶为了自我改正我们接下来再做一趟疗程我想跟你们谈谈压力反应中，最受忽视的部份这部分的概念是压力让人有社交能力7:48To understand this side of stress,we need to talk about a hormone, oxytocin,and I know oxytocin has already gottenas much hype as a hormone can get.It even has its own cute nickname, the cuddle hormone,because its released when you hug someone.But this is a very small part of what oxytocin is involved in.Oxytocin is a neuro-hormone.It fine-tunes your brains social instincts.It primes you to do thingsthat strengthen close relationships.Oxytocin makes you crave physical contactwith your friends and family.It enhances your empathy.It even makes you more willing to help and supportthe people you care about.Some people have even suggestedwe should snort oxytocinto become more compassionate and caring.But heres what most people dont understandabout oxytocin.Its a stress hormone.Your pituitary gland pumps this stuff outas part of the stress response.Its as much a part of your stress responseas 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 responseis nudging you to tell someone how you feelinstead of bottling it up.Your stress response wants to make sure you noticewhen someone else in your life is strugglingso that you can support each other.When life is difficult, your stress response wants youto be surrounded by people who care about you.7:48要了解压力的这部分我们要先谈一种叫催产素(OT)的激素我知道在激素中催产素掀起许多热潮甚至有个可爱的小名，叫 拥抱激素因为拥抱时就会产生这种激素但这只是它的一小部分作用催产激素是一种神经激素能微调大脑的社交本能让人为增进密切关系所需的努力做好准备催产素让人渴望亲友间的肢体接触强化同理心甚至让人更愿意对关心的人伸出援手及给予支持甚至还有人建议为了更有同情心和关爱我们应吸一点这种激素但关于催产素大多数人都不知道它是一种压力激素由脑下垂体分泌是压力反应的其中一环和肾上腺素一样都是压力下让人心跳加速的反应之一在压力反应中加入催产素便会驱使人寻求支持生理上的压力反应让人想要找他人倾诉而不是闷在心里压力反应确保人会注意周遭有人陷入挣扎因此我们能相互扶持当生活陷入困难，压力反应让你希望身旁围绕着的都是关心你的人9:32Okay, so how is knowing this side of stressgoing to make you healthier?Well, oxytocin doesnt only act on your brain.It also acts on your body,and one of its main roles in your bodyis to protect your cardiovascular systemfrom the effects of stress.Its a natural anti-inflammatory.It also helps your blood vessels stay relaxed during stress.But my favorite effect on the body is actually on the heart.Your heart has receptors for this hormone,and oxytocin helps heart cells regenerateand heal from any stress-induced damage.This stress hormone strengthens your heart,and the cool thing is that all of these physical benefitsof oxytocin are enhanced by social contactand 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 mechanismfor stress resilience,and that mechanism is human connection.9:32好的，那了解压力这方面的事实又怎会让我们更健康呢？其实催产素不只影响大脑对身体也有作用其中一个主要生理功能就是保护心血管系统免于压力影响是天然的抗炎成份还能帮血管在压力下保持松弛但我最爱它对心脏的生理效果心脏有许多催产素的受体这激素还能促进心脏细胞从压力导致的损害中恢复再生这种压力激素可强化心脏且最棒的是，社交接触和社会支持会增强它有益生理健康的好处所以与人接触时感受到压力不论是求助或协助他人这种激素的分泌都会增加压力反应因此更健康你能更快地从压力中恢复我认为这很奥妙压力反应本身竟有减压的机制这机制就是人际关系10:49I 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 spenthelping out friends, neighbors,people in your community?And then they used public records for the next five yearsto find out who died.10:49最后我想谈另一个研究听仔细了，这研究也可救人一命研究追踪约1千名美国境内34到93岁的成人研究一开始就问你去年有多大压力? 接着又问：目前你花过多少时间帮助邻居朋友和邻里中的其他人?他们以这之后五年内的公开档案找出死亡人口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 wasnt true for everyone.People who spent time caring for othersshowed absolutely no stress-related increase in dying. Zero.Caring created resilience.And so we see once againthat the harmful effects of stress on your healthare not inevitable.How you think and how you actcan transform your experience of stress.When you choose to view your stress responseas helpful,you create the biology of courage.And when you choose to connect with others under stress,you can create resilience.Now I wouldnt necessarily askfor more stressful experiences in my life,but this science has given mea whole new appreciation for stress.Stress gives us access to our hearts.The compassionate heart that finds joy and meaningin 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,youre not just getting better at stress,youre actually making a pretty profound statement.Youre saying that you can trust yourselfto handle lifes challenges,and youre remembering thatyou dont have to face them alone.11:26好，先说坏消息任何引起重大压力的生活经验像财务困难或家庭危机会让死