TED | 如何让压力成为你的朋友?
假期，终于可以睡个懒觉，但为何起来依然觉得很累？（备考期间就别想着自然醒喽）想到下一周还有很多没有处理完的工作，就觉得压力不大，开心不起来？如果你时常有这种感受，那可能是你生活的打开方式不对。不如来看看你这两个在ted.com上点击率1000万多的视频吧，帮助你在工作和压力中快乐成长。
凯利·麦格尼格尔教授（Kelly McGonigal,Ph.D.）是斯坦福大学备受赞誉的心理学家，也是医学健康促进项目的健康教育家。她为专业人士和普通大众开设的心理学课程，包括“自控力科学”（TheScience of Willpower）和“在压力下好好生活”（Living Well withStress），都是斯坦福大学继续教育学院历史上最受欢迎的课程。
作为一名健康心理学家，凯利·麦格尼格尔博士的工作就是帮助人们管理压力，并在生活中做出积极的改变。多年来，通过观察学生们是如何控制选择的，她意识到，人们关于自控的很多看法实际上妨碍了我们取得成功。例如，把自控力当作一种美德，可能会让初衷良好的目标脱离正轨。
https://v.qq.com/txp/iframe/player.html?vid=o0569fj9v2k&width=500&height=375&auto=0
著名畅销书《自控力》的作者、心理学家凯利•麦格尼格尔（Kelly McGonigal）这次又带来了新观点！
我们通常认为压力是个坏东西，让我们心跳加速、呼吸急促、额头沾满汗珠，对健康无益。
研究显示，美国人过早离世的原因并不是压力本身，而是认为压力有害的这个想法，超过2万人符合这情形。
实际上，压力只有在你觉得它是健康威胁的时候才会对你的健康不利。如果你积极地看待它，那你的身体以及心理状况反而看起来像是感到兴奋和鼓起勇气时的样子。
因此凯利鼓励人们用更积极的态度看待压力，并且介绍了一种从未被提及的减压方式——帮助他人。
I have a confession to make, but first, Iwant you to make a little confession to me. In the past year, I want you tojust 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 littlestress. 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. Myconfession is this: I am a health psychologist, and my mission is to helppeople be happier and healthier. But I fear that something I've been teachingfor 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 therisk 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, andtoday, I want to change yours.
但是那不是我要坦白的。我要坦诚的是：我是一个健康心理学家，我的任务是使人们更加的开心和健康。但是，我恐怕过去十年我一直所教授的带来的坏处要超过好处，这些都与压力有关。多年以来，我一直告诉人们，压力能够使你们变得脆弱。压力能够增加患上很多疾病的风险：从普通感冒到心血管疾病等到心血管疾病。事实上，我把压力看作敌人。但是，我已经改变了我对压力的看法，而且今天，我也要改变你们对压力的看法。
Let me start with the study that made me rethinkmy whole approach to stress. This study tracked 30,000 adults in theUnited Statesfor eight years, and they started by asking people, "How much stress haveyou experienced in the last year?" They also asked, "Do you believethat stress is harmful for your health?" And then they used public deathrecords to find out who died.
让我以一个使我重新思考我所有对压力看法的研究开始。这个研究追踪了30，000个美国成年人 8 年，研究以问这些被研究者“在过去的一年里，你们经历过多少的压力”开始同时，他们也被问到：“你们相信压力对你们的健康是有害的吗？”之后，研究者使用公众死亡记录来确定谁死亡了。
Okay. Some bad news first. People whoexperienced a lot of stress in the previous year had a 43 percent increasedrisk of dying. But that was only true for the people who also believed thatstress is harmful for your health. (Laughter) People who experienced a lot ofstress 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 whohad relatively little stress.
首先是一些坏的消息，那些在过去的一年经历较多压力的人们死亡的风险增加了43%。但是这只是针对那些相信压力对健康有害的人们。 (笑)而那些经历较多压力但是并不认为压力对身体有害的人们并不容易死亡。实际上，他们的死亡风险在这个研究的所有测试者，包括那些经历相对较少压力的人们中是最低的。
Now the researchers estimated that over theeight years they were tracking deaths, 182,000 Americans died prematurely, notfrom stress, but from the belief that stress is bad for you. (Laughter) That isover 20,000 deaths a year. Now, if that estimate is correct, that would makebelieving stress is bad for you the 15th largest cause of death in theUnited Stateslast year, killing more people than skin cancer, HIV/AIDS and homicide.
目前，研究者们估计在过去他们追踪死亡的8 年当中，追踪死亡的8年当中，有182，000个美国人过早的死亡了，但是并不是因为压力，而是因为相信压力对他们的健康是有害的。（笑）这表明，每年会有超过20，000的死亡者。目前，如果这一估计数字正确的话，将会使相信压力对身体有害这一观念成为过去一年中美国第十五大死亡因素，多于皮肤癌，艾滋病和被谋杀的死亡人数。
You can see why this study freaked me out.Here I've been spending so much energy telling people stress is bad for yourhealth.
这些你们知道为什么这一研究使我抓狂了吧。过去，我一直花费大量的经历告诉人们压力有害于你们的健康。
So this study got me wondering: Canchanging how you think about stress make you healthier? And here the sciencesays yes. When you change your mind about stress, you can change your body'sresponse to stress.
因此，这一研究使我觉得疑惑：是否改变对压力的态度能够使人们更健康？科学告诉我们确实如此。当你改变你对压力的观念你便能改变你身体对于压力的反应。
Now to explain how this works, I want youall 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'retold you have to give a five-minute impromptu speech on your personalweaknesses to a panel of expert evaluators sitting right in front of you, andto make sure you feel the pressure, there are bright lights and a camera inyour face, kind of like this. And the evaluators have been trained to give youdiscouraging, non-verbal feedback like this.
现在，我来解释一下这一原理，我希望你们都假设自己参与一个设计使你们感觉到压力的研究中。这一研究叫做社会压力测试。你们进入一个实验室，被告诉你必须对着坐在你面前的专家评委做一个五分钟的事先无准备的关于你性格弱点的演讲，同时为了确保你感受到压力会有明亮的灯光和摄像机打在你的脸上，就像这样。而这些评委，则事先训练好给予你消极的非语言上的反馈，就像这样。
(Laughter)
(笑)
Now that you're sufficiently demoralized,time for part two: a math test. And unbeknownst to you, the experimenter hasbeen trained to harass you during it. Now we're going to all do this together.It's going to be fun. For me.
现在，你已经足够的失落，然后进入到第二部分：数学测验。令你措手不及的是实验人员在这个过程中不断的打扰你。现在让我们一起来做这个实验。这将很有意思。对于我来说。
Okay. I want you all to count backwardsfrom 996 in increments ofseven. 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.
我希望你们所有人倒数数字从996 开始以7递减。你们必须大声的说出来尽可能的快，从996开始。开始！听众（数数）快点。快点。你们太慢了。停。停，停，停。这位男士错了我们必须从新开始。
That guy made a mistake. We are going tohave 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'dprobably be a little stressed out. Your heart might be pounding, you might bebreathing faster, maybe breaking out into a sweat. And normally, we interpretthese physical changes as anxiety or signs that we aren't coping very well withthe pressure.
你们并不擅长于此，对吧？因此，你们知道那种感觉了吧。如果你们真的参与到这个研究当中，你们应该会有一些压力。你的心脏也许会砰砰直跳，你也许会呼吸加快，也许会一头汗水。正常情况下，我们会解释这种身体的改变为焦虑或者我们不能很好应对这种压力的信号。
But what if you viewed them instead assigns 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.
但是如果你们把这些看作为你们身体充满活力并准备好应对这一压力的信号又会怎样？这些话实际上正是参与者在哈佛大学参与这项研究时所告知的。
Before they went through the social stresstest, they were taught to rethink their stress response as helpful. Thatpounding heart is preparing you for action. If you're breathing faster, it's noproblem. It's getting more oxygen to your brain. And participants who learnedto view the stress response as helpful for their performance, well, they wereless stressed out, less anxious, more confident, but the most fascinatingfinding to me was how their physical stress response changed. Now, in a typicalstress response, your heart rate goes up, and your blood vessels constrict likethis.
在他们通过社会压力测试之前，他们被教会认定这些对于压力的反应是有利的。砰砰直跳的心脏是在为你的行动所做准备。如果你呼吸加快，没有问题。这将使你的大脑获得更多的氧气。那些学会将压力视为对他们的表现有帮助的参与者他们所感受到的压力大大降低，少了一份焦虑，多了一份自信，但是对于我来说更加令人欣喜的发现是他们身体对于压力的改变。现在，对于一定的压力，你的心率会加快，你的血管像这样紧缩。这也是慢性压力与心血管疾病有关的原因之一。持续在这样的状态下对身体没有好处。
And thisis one of the reasons that chronic stress is sometimes associated withcardiovascular disease. It's not really healthy to bein this state all the time. But in the study, when participants viewed theirstress response as helpful, their blood vessels stayed relaxed like this. Theirheart 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 alifetime of stressful experiences, this one biological change could be thedifference between a stress-induced heart attack at age 50 and living well intoyour 90s. And this is really what the new science of stress reveals, that howyou think about stress matters.
但是，在这项研究当中，当参与者认为他们对于压力的反应有利，他们的血管保持松弛，就像这样。他们的心脏仍然在砰砰直跳，但这种跳跃实一种更健康的心血管系统活动方式。它实际上就和你开心和受到鼓舞时的跳动方式相似。在你一生经历的压力性事件中，这一生理变化会有不同也许会是在50岁时由压力导致心脏病发作或者直到90岁还活的很好。这就是压力，这一新的科学所要揭示的，你怎样看待压力性事件。
So my goal as a health psychologist haschanged. I no longer want to get rid of your stress. I want to make you betterat stress. And we just did a little intervention. If you raised your hand andsaid 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'regoing to remember this talk and you're going to think to yourself, this is mybody helping me rise to this challenge. And when you view stress in that way,your body believes you, and your stress response becomes healthier.
因此，作为一个健康心理学家我的目标也发生了变化。我不在想清除你们的压力。我想让你们在压力面前变得更好。而我们只是做了一点点干预。如果你举起你的手说在过去的一年当中你感受到了很大的压力，我们也许能救你的命因为可能下一次你的心跳因为压力而加速，你会记得这次演说然后告诉自己，这是我的身体在帮助我应对挑战。当你以那种方式看待压力，你的身体信任你，你身体对于压力的反应便得更加健康。
Now I said I have over a decade ofdemonizing stress to redeem myself from, so we are going to do one moreintervention. I want to tell you about one of the most under-appreciatedaspects of the stress response, and the idea is this: Stress makes you social.
我刚才说过，在过去的十年当中我一直将压力妖魔化并试图从中挽回自己，因为我们打算做更多地干预。我想告诉你们对于压力反应最被低估的一个方面，那就是：压力可以使得你更社会化。
To understand this side of stress, we needto talk about a hormone, oxytocin, and I know oxytocin has already gotten asmuch hype as a hormone can get. It even has its own cute nickname, the cuddlehormone, because it's released when you hug someone. But this is a very smallpart of what oxytocin is involved in. Oxytocin is a neuro-hormone. Itfine-tunes your brain's social instincts. It primes you to do things thatstrengthen close relationships. Oxytocin makes you crave physical contact withyour friends and family. It enhances your empathy. It even makes you morewilling to help and support the people you care about.
为了了解压力的这一作用，我们需要谈谈一种激素，催产素，我知道催产素已经得到一种激素应该得到的最多的宣传。催产素甚至有一个可爱的别名，拥抱激素，因为当你拥抱某个人时，催产素将会释放。但是这仅仅是催产素作用的很小一部分。催产素是一种神经激素。它可以很好的调节大脑的社会本能。催产素能够促使你做一些能够加强与别人联系的事情。催产素使你渴望与朋友和家人有身体上的接触。催产素能够增加你的情感。它甚至能够使你更愿意帮助和支持那些你关心的人们。
Some people have even suggested we shouldsnort oxytocin to become more compassionate and caring. But here's what mostpeople don't understand about oxytocin. It's a stress hormone. Your pituitarygland pumps this stuff out as part of the stress response. It's as much a partof your stress response as the adrenaline that makes your heart pound. And whenoxytocin is released in the stress response, it is motivating you to seeksupport. Your biological stress response is nudging you to tell someone how youfeel instead of bottling it up. Your stress response wants to make sure younotice when someone else in your life is struggling so that you can supporteach other. When life is difficult, your stress response wants you to besurrounded by people who care about you.
有些人甚至提议我们应该鼻吸催产素以使我们变得更加富有同情心和爱心。但是这正表明大部分的人们并不了解催产素。它是一个压力性激素。你的脑垂体释放这种物质作为对压力反应的一部分。它就像机体对于压力反馈性的释放肾上腺素以使心跳加快一样。当机体应对压力释放催产素时，它能够促使你去寻找支持。机体应对压力的这些生理性变化促使你告诉别人你的感受而不是隐藏在心理。你的这些应对压力的反应试图确保你注意你生活当中的人，以使当他们遇到困难的时候你可以互相帮助。当生活变得困难的时候，你的这些对于压力的反应是你处在那些关心你的人周围。
Okay, so how is knowing this side of stressgoing to make you healthier? Well, oxytocin doesn't only act on your brain. Italso acts on your body, and one of its main roles in your body is to protectyour 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 favoriteeffect on the body is actually on the heart.
因此，你们应该知道压力的这一作用为什么能使你们更健康了吧？催产素并不仅仅作用于你的大脑。它同样作用于你的身体，它对于机体的重要作用之一是保护你的心血管功能避免压力带来的伤害。催产素是天然的抗炎物。它能帮助你的血管在应对压力时保持放松。但是我最感兴趣的对于机体的作用实际上是心脏。
Your heart has receptors for this hormone,and oxytocin helps heart cells regenerate and heal from any stress-induceddamage. This stress hormone strengthens your heart, and the cool thing is thatall of these physical benefits of oxytocin are enhanced by social contact andsocial support, so when you reach out to others under stress, either to seeksupport or to help someone else, you release more of this hormone, your stressresponse becomes healthier, and you actually recover faster from stress. I findthis amazing, that your stress response has a built-in mechanism for stressresilience, and that mechanism is human connection.
你的心脏有催产素受体，它能帮助心肌细胞在再生和从压力导致的损伤中恢复。这一压力性激素能够强化你的心脏，更酷的事情是催产素对于机体的这些好处来源于社会化的联系，和社会化的支持，因此，当你对于处于压力状态下的人伸出双手，无论你是在寻找帮助还是帮助别人你的机体都会释放更多的催产素，你对于压力的反应变得更健康，而你也能从压力中快速的恢复。我发现这非常的神奇，你机体对于压力的反应建立了一种释放压力的内在机制，而这一机制便是人类联系。
I want to finish by telling you about onemore study. And listen up, because this study could also save a life. Thisstudy tracked about 1,000 adults in theUnited States, and they ranged inage from 34 to 93, and they started the study by asking, "How much stresshave you experienced in the last year?" They also asked, "How muchtime 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.
我想通过另一个故事来结束我的演讲。仔细听，因为这一研究也许能够挽救你的生命。这一研究追踪了大约1000位美国成年人，他们的年龄在34岁到93岁之间，这一研究开始时问他们： ”在过去的一年里你经历多少压力？“他们同样被问到，”你们花费多少时间来帮助朋友，邻居“和你社区里的人？“然后他们使用公共记录去发现在接下来五年内死亡的参与者。
Okay, so the bad news first: For everymajor stressful life experience, like financial difficulties or family crisis,that increased the risk of dying by 30 percent. But -- and I hope you areexpecting a but by now -- but that wasn't true for everyone. People who spenttime caring for others showed absolutely no stress-related increase in dying.Zero. Caring created resilience. And so we see once again that the harmfuleffects of stress on your health are not inevitable.
首先还是坏消息：对于每一个经历较多压力的参与者，比如经济困难或者家庭危机，压力能够增加30%的死亡风险。但是…我希望你们一直在期盼这个但是…但是这并不是对于每一个人都是正确的。那些花费较多时间关心别人的人在死亡风险上并没有实质上的增加 —— 0！关心能够避免压力带来的伤害。然后，我们再一次看到压力对于健康的有害作用并不是并不是必然的。
How you think and how you act can transformyour experience of stress. When you choose to view your stress response ashelpful, you create the biology of courage. And when you choose to connect withothers under stress, you can create resilience. Now I wouldn't necessarily askfor more stressful experiences in my life, but this science has given me awhole new appreciation for stress.
你如何思考及如何应对压力能够转变你对压力的反应。当你选择将机体对于压力的反应视为一种有利因素，你便建立的一种生理性激励。而当你选择在压力状态下与别人交流，你便能够建立保护机制。我并不需要在我的生活中需求更多的压力性经历，但是这一科学使得我对于压力有一种全新的认识。
Stress gives us access to our hearts. Thecompassionate heart that finds joy and meaning in connecting with others, andyes, your pounding physical heart, working so hard to give you strength andenergy, and when you choose to view stress in this way, you're not just gettingbetter at stress, you're actually making a pretty profound statement. You'resaying that you can trust yourself to handle life's challenges, and you'reremembering that you don't have to face them alone.
压力使得我们接触到心脏。充满同情的心脏能够发现而去及与别人联系的意义你那不断跳跃的心脏，如此的辛苦工作以给予你力量和能量，当你选择以这种方式看待压力时，你不仅能够在压力下做的更好，实际上你正在创在一个高深的境界。你告诉你的身体去相信你自己能够应对生活的挑战，你时刻铭记你不需要一个人去面对。
Thank you.
谢谢
Interview after speech
演讲后专访
Chris Anderson: This is kind of amazing,what you're telling us. It seems amazing to me that a belief about stress canmake so much difference to someone's life expectancy. How would that extend toadvice, like, if someone is making a lifestyle choice between, say, a stressfuljob and a non-stressful job, does it matter which way they go? It's equallywise to go for the stressful job so long as you believe that you can handle it,in some sense?
Chris Anderson：
你告诉我们的这些真的很神奇。对于我来说相信压力能够对于一个人的寿命产生如此不同的影响同样很神奇。我们是否可以从这去建议比如：那些正在面临在压力性工作及无压力工作之间选择的人他们应该选择怎么样的生活方式？在某种程度上，它是否等同于只要你相信你可以解决好压力，那聪明的选择便是有压力的工作？
Kelly McGonigal: Yeah, and one thing weknow for certain is that chasing meaning is better for your health than tryingto avoid discomfort. And so I would say that's really the best way to makedecisions, is go after what it is that creates meaning in your life and thentrust yourself to handle the stress that follows.
是的，我们能够确信的一事实便是追梦的意义要比逃避不适对于你的身体更有好处。因此，我想说那是做出决定的最好方式，跟随那些能够对你的生活有意义的事情然后相信自己能够处理伴随的压力。
CA: Thank you so much, Kelly. It's prettycool. KM: Thank you.
非常感谢，kelly。这非常的酷。