TED演讲：如何减轻压力和焦虑？

为什么你活得这么累？工作压力这么大？也许原因不在你。

我们往往认为压力是一种结果，但健康倡导者Rob Cooke却认为，它其实是一种文化。在这种文化中，个人关怀和集体福利被放在了次要位置，员工的身心健康得不到足够的关心与重视，在如何应对压力和获得幸福感之间存在着巨大的脱节。

为了改变这一现状，他提出了三个方面的策略，帮助我们减轻压力，提升工作效率与个人健康。

演讲者：Rob Cooke

健康倡导者、关系经理，Rob调查了工作压力在个人生活和全球经济中的代价

TED视频TED演讲稿

Stress -- we all know what it is and we all handle it differently. Whether it's our thoughts speeding up or slowing down, eating our emotions or not at all, difficulty sleeping or just getting out of bed. Frankly, it sucks.

压力——我们都知道它是什么，我们都以不同的方式处理它。不管是我们的思维加速还是减速，不管是不是吃了我们的情绪，睡觉困难还是只是起床。坦白说，这些事情带来的压力都很糟糕。

But there's good stress too, you know, like preparing for the biggest public speaking event you've ever given.

但也有很好的压力，你知道的，比如准备一个你有生以来最大的公开演讲活动。

On a global platform. No, even the good stress can mess with you, but it's the bad stress that I came to talk about. And probably not for the reason you'd expect.

在全球平台上。不过，即使是好的压力也会困扰你，但我还是更想谈谈不好的压力。而且可能不是出于你期望的原因。

I'm a relationship manager for affluent individuals. Meaning, I work with wealthy folks and their families, hip to hip, helping them achieve their financial goals. 

我是个有钱人的关系经理。意思是，我和有钱人和他们的家人一起工作，同心协力，帮助他们实现财务目标。

I like to keep the economy in mind, because I know that whatever impacts the economy, impacts my clients, and it turns out stress is impacting the economy in a massive way. 

我喜欢把经济放在心上，因为我知道无论什么对经济产生影响，都会影响到我的客户，而事实证明，压力正以一种巨大的方式影响着经济。

What if I told you that by some estimates, the cost of work-related stress in the US is close to 300 billion dollars annually?

如果我告诉你，据估计，美国每年与工作相关的压力成本接近3000亿美元，那会怎么样？

Workplace stress, the stress causing this massive impact, is related to productivity and wellness. Today, that's what we're here to talk about. And by the way, it's linked to employee disengagement, chronic diseases that impact your work and work-related injuries and illnesses. 

工作压力，造成这种巨大影响的压力，与生产力和健康有关。今天，这就是我们要谈的。顺便说一句，它与员工脱离工作、影响工作的慢性病以及与工作有关的伤害和疾病都有关。

And when you add up the cost of all five factors, it's an estimated 2.2 trillion dollars annually. That represents 12 percent of our GDP.

当你把五个因素的成本加起来，估计每年有2.2万亿美元。这相当于我们国内生产总值的12%。

Now I know what you're thinking, "That is a lot of money, and how?" Stress is this deeply personal thing, it's crazy to think it can have such a massive impact. 

现在我知道你在想什么了，“那可是一大笔钱，怎么办？”压力是一种非常私人的东西，认为它能产生如此巨大的影响是疯狂的。

But consider this thought experiment to explain how. Imagine a single mother working a stressful job, in a stress-filled environment, where she sits 90 percent of the time.

但如果用这个思维实验来解释。想象一下，一个单身母亲在充满压力的环境中工作，90%的时间都坐在那里。

Maybe she doesn't have time to cook, so she chooses meals based off of convenience, which usually means what? Overly processed, high-sugar foods. 

也许她没有时间做饭，所以她选择的饭菜都是出于方便的前提下的，这通常意味着什么？过度加工，高糖食物。

Over time, this poor diet, mixed with stress from work, leads to a chronic disease. Let's call it diabetes. Medical care cost her and the company more money, which means more stress.

随着时间的推移，这种糟糕的饮食，加上工作压力，导致了一种慢性病。我们称之为糖尿病。医疗费用使她和公司损失了更多的钱，这意味着更多的压力。

Now, she's worried about her health and making ends meet, so she's probably distracted and less productive. But she can't be, remember? She's a single mother. Now she's thinking, "What if something happens to me? Who is going to take care of my child? Who is going to take care of my baby?" 

现在，她担心自己的健康和收支平衡，所以她可能会分心，工作效率降低。但她不能让这种情况出现，记得吗？她是单身母亲。现在她在想，“如果我出事了怎么办？谁来照顾我的孩子？谁来照顾我的孩子？”

More stress. Now take that scenario, tweak it whichever way you'd like, and lay it over the nation, and you might start to see how we run up against that multitrillion dollar cost.

这就出现了更大的压力。现在假设这样的情况，你想怎么调整就怎么调整，然后把它放在全国的大环境中，你可能会开始看到我们是如何投入数万亿美元的成本去应对它的。

This all hits very close to home for me. My father's one of the hardest-working and most intelligent people that I know. Don't get me wrong, mom worked and provided too, but he definitely embraced the role of being the primary breadwinner. 

这一切变化都与我息息相关。我父亲是我认识的最勤奋、最聪明的人之一。别误会我，妈妈也工作，也奉献，但他肯定接受了作为主要养家糊口者的角色。

And I'm sure most of us can understand the stress and pressure that comes with taking care of our families. But when you combine that with workplace stress, do you know what could happen? 

我相信我们大多数人都能理解照顾家人带来的压力。但当你把这和工作压力结合起来，你知道会发生什么吗？

Developing irreversible high blood pressure, eventually losing function of your kidneys and spending a decade on dialysis -- his fate. Now I'm happy to report that he did get a kidney transplant just last year. However --

发展成不可逆转的高血压，最终失去肾功能，花十年时间透析——这就是他的命运。现在我可以很幸运地说，他去年做了肾移植手术。然而--

However, for nearly a decade, neither the economy nor my family got the benefit from his work ethic or his intelligence, and as he would say, that's just really sad commentary. 

然而，近十年来，无论是经济还是我的家庭，都没有从他的职业道德或聪明才智中获益，正如他所说，这只是一个非常悲哀的评价。

All I'm saying is, I think stress impacts the economy by reducing productivity and increasing health care costs. Makes sense? Right? But here's what doesn't.

我要说的是，我认为，压力是通过降低生产力和增加医疗成本来影响经济的。有道理吗？正确吗？只对了一部分。

Current research from the World Health Organization puts global spending on health at 7.8 trillion dollars. Research from the Global Wellness Institute suggests that the 4.5-trillion-dollar global wellness industry grew from 3.7 to 4.2 trillion between 2015 and 2017, and sees that growth into 2022. So what, why do you care?

世界卫生组织的最新研究显示，全球卫生支出为7.8万亿美元。全球健康研究所的研究表明，2015年至2017年间，全球4.5万亿美元的健康产业从3.7万亿美元增长到4.2万亿美元，预计到2022年将实现增长。那又怎样，你为什么应该关注呢？

Because that growth is nearly twice as fast as the global economy, averaging about 3.3 percent in the same period. So what does all that mean? 

因为这一增长速度几乎是全球经济的两倍，同期平均约为3.3%。那这是什么意思？

Every year, we're spending more per year on health, and the industries all about developing overall well-being and living a healthier lifestyle are growing almost twice as fast as the global economy, and yet, we're losing trillions of dollars per year in output. So what's up?

每年，我们在健康方面的支出都在增加，所有有关发展整体福祉和健康生活方式的行业的增长速度几乎是全球经济的两倍，然而，我们每年的产出却在减少数万亿美元。这是怎么了？

Well, stress levels are up, and I believe that needs to change. I also believe the way we think about stress needs to change. So let's try by reframing how we view it. 

好吧，压力水平上升了，我认为这需要改变。我也相信我们看待压力的方式需要改变。所以让我们试着重新定义我们对它的看法。

See, we tend to think about stress as a consequence, but I see it as a culture. Where do most of us spend our time? At work, right? Where we face that scale of finding that work-life balance.

你看，我们往往认为压力是一种结果，但我认为它是一种文化。我们大多数人在哪里度过时间？在工作中，对吧？我们面对的是找到工作和生活平衡的尺度。

So the bonds between work, stress, health and wellness have never been closer. And yet, there's a massive disconnect in how we approach stress and well-being in the workplace. And we could blame many things, right? 

因此，工作、压力、和健康之间的联系从未如此紧密。然而，我们在工作中如何应对压力和幸福感却存在着巨大的脱节。我们可以责怪很多事情，对吧？

New tech, laser focus on shareholder returns, or my favorite, keeping up with the Joneses and taking pictures while we try. But at the end of the day, I'm afraid that we've created a culture where personal care and overall well-being are given the back seat. So how do we move forward?

新科技，聚焦于股东回报，或者我最喜欢的，在我们努力跟对手竞争的同时又跟他们言笑晏晏地拍照。但归根结底，恐怕我们已经创造了一种文化，在这种文化中，个人关怀和集体福利被放在了次要位置。那么我们以后该怎么做呢？

I believe the answer lies in three fundamental pillars. And if you find yourselves thinking, "Rob, I've heard this before, tell me something I don't know," ask yourself, if we already know what to do, then what have we been doing?

我认为答案在于三个基本支柱。如果你发现自己在想，“罗伯，我以前应该也听过这个，请告诉我一些我不知道的事情，”问问你自己，如果我们早就知道该怎么做，那么我们一直在做的又是什么？

First, corporations. Specifically, how a corporation's culture and communication style play a pivotal role in the stress and well-being of a workplace. The DNA of a company is its culture, right? It sets the tone, even goes as far as defining the company. 

首先，公司。具体来说，企业文化和沟通方式如何在平衡工作压力和幸福感中发挥关键作用。公司的DNA就是它的文化，对吧？它定下了基调，甚至可以定义公司。

But I think companies should invest in the overall mental, physical and emotional well-being of their employees the way they invest in innovation, R and D, right? And do I think that this would increase productivity and reduce stress? I really do.

但我认为，公司应该像投资于创新、研发那样，投资于员工的整体精神、身体和情感健康，对吧？你说这会提高工作效率和减少压力吗？我觉得会。

But for it to really stick, a company has to figure out a way to measure the overall well-being of its employees with the same accuracy and precision that they project growth and earnings. And if this sounds like a tall order, ask yourself what really is a company's most competitive advantage. 

但要想真正坚持下去，一家公司必须找到一种方法，用与预测增长和收益同样准确和精确的方式来衡量员工的整体幸福感。如果这听起来是一个很高的要求，问问你自己，什么才是公司最大的竞争优势。

Its people. We know this. And just like anything in a company, it has to start at the top. So if you're a leader, openly showing how you care for your mental health and overall well-being is a huge catalyst.

它的员工。我们都知道这一点。就像公司里的任何事情一样，它必须从高层开始。所以，如果你是一个领导者，公开展示你如何关心自己的心理健康和整体幸福感就是一个巨大的催化剂。

It's no secret I'm a soccer fan, so growing up, I had a couple of coaches. And I always had one who would lead the heavy cardio workouts. He would not stand on the side and spectate. He would participate. And that did three things. It made it difficult for me to complain.

我是个球迷已经不是什么秘密了，所以长大后，我请了几个教练。我总是有一个能带领我进行大量有氧运动的人。他不会站在一边观望。他会参与进来。期间我们做了三件事。这使我很难给他差评。

I always made sure to keep up, and I always felt more dialed in to the exercise. It's the same idea.

我总得确保自己跟上教练的节奏，并且我总是觉得自己需要更多练习。这是我们相同的想法。

And finally, communication. In order for me to really help my clients achieve their financial goals, requires that I actively listen and then respond. Let your employees tell you what stresses them out. Let them tell you what wellness benefits they need. And then act. 

最后是沟通。为了让我真正帮助我的客户实现他们的财务目标，我需要积极倾听，然后作出回应。让你的员工告诉你他们的压力。让他们告诉你他们需要什么样的健康福利。然后行动起来。

And acting on what they tell you will show how serious you take that feedback, and I can't help but feel the company will win in the long run. Why? Because properly equipped employees will be more productive and less stressed.

按照他们说的去做，这样会显示出你对反馈有多认真，我不禁觉得公司最终会获得更大的盈利。为什么？因为装备得当的员工会更有效率，压力也会小一些。

Next, I'd like to ask help from everyone's favorite uncle. That's right, the government has to play a role in this. The World Economic Forum and the Harvard School of Public Health estimate that from 2011 to 2030, major chronic diseases and mental illnesses will cost the global economy 47 trillion dollars. And it's 2020.

接下来，我想请大家最喜欢的叔叔帮忙。没错，ZF必须在这方面发挥作用。世界经济论坛和哈佛公共卫生学院估计，从2011年到2030年，主要慢性病和精神疾病将使全球经济损失47万亿美元。现在是2020年。

Now I'm not saying stress causes all major chronic diseases, or all mental illnesses, but even if a portion of it is, imagine how much lower that number could be if the government did what it does best -- serve as the enforcer.

现在我并不是说压力会导致所有重大的慢性病，或者所有的精神疾病，但是即使其中的一部分，想象一下，如果ZF做了它最擅长的事情——作为执行者去落实，这个数字会低多少。

But in this case, for higher workplace standards. I don't know, maybe even corporate tax-incentive programs to help raise those standards, but the best wellness corporate policies and initiatives backed by a forward-thinking government won't matter much without help from the most crucial pillar. You.

但在这种情况下，我们需要更高的工作标准。我不知道，也许仅仅只是公司税收激励计划都可以帮助提高这些标准，但是如果没有最关键的支柱的帮助，比如可以良性循环的公司政策和有远见的政府支持的举措，那根本得不到彻底解决。而你。

That's right, stress and managing it is so dynamic, you have to play your part. And it's going to benefit you and the economy. Look folks, I'm not a psychologist, OK? But I have taken steps to develop my own mental health and overall well-being, so here's my last two cents.

是的，压力和管理是如此的不稳定，你必须发挥你的作用。这对你和经济都有好处。听着，伙计们，我不是心理学家，好吗？但我已经采取措施来提高自己的心理健康和整体幸福感，所以这是我最后的底钱。

I think a crucial first step is for everyone is to be honest with themselves. About what? About putting your mental, physical and emotional well-being in the rear view and the damage it has caused. Honest about placing public opinion above self-preservation.

我认为对每个人来说，关键的第一步是对自己诚实。关于什么？把你的精神，身体和情感幸福以及它所造成的伤害都放在后面。诚实地把舆论置于自我保护之上。

Think social media. Honest about how we define ourselves and what actually does. Sure, your career contributes to a portion of who you are. But are we allowing it to define us just a little too much? And ask, "Is this bringing me the value I saw with what it costs me?" And I don't just mean the dollars.

想想社交媒体。对我们如何定义自己和实际做什么诚实。当然，你的事业对你的部分身心健康确实是有贡献。但我们是不是让它给我们下了太多的定义？然后你就可以问自己，“这是不是给我带来了我所看到的价值和我付出的代价？”我不是指美元。

For me, being honest meant to get a good, hard look at my relationship with my thoughts, courage and failure. Started years ago in this tournament championship game, coach comes to me and says, "Rob Cooke, you step up, we can't lose today." So I stepped up. Failed. We lost. Thanks for laughing.

对我来说，诚实意味着好好审视我与思想、勇气和失败的关系。从几年前的锦标赛开始，教练来找我说：“罗伯·库克，你要站起来，我们今天不能输。”于是我站起来。但是，依旧失败了。我们输了。谢谢你的笑声。

Feels good. No, but ... You know, after that, it stayed with me for a while, to the point where any opportunity to step up, grow, develop, I'd quietly bow my head, step back. And then I discovered mindfulness. And I continued to develop it in my daily life to this day. To live in the present, the now.

感觉很好。不，但是......你知道，在那之后，它在我身上停留了一段时间，到了任何一个可以站起来、成长、发展的机会，我都会静静地低头，退后一步。然后我发现了正念。直到今天我依旧在培养挖掘自己的正念。活在当下，活在当下。

Now I get it, mindfulness may not be for everyone, but when I think of some of the most successful and impactful people, I see a common trend. Mastery of their mental game. Which includes stress management.

现在我明白了，正念可能不适合所有人，但当我想到一些最成功、最有影响力的人时，我看到了一个共同的趋势。你得掌握他们的心理游戏。包括压力管理。

It's all about developing awareness, acknowledgment and acceptance of your current thoughts, emotions, environment and physical state. Right? Now I didn't say never facing stress. But the management of that stress -- that's the benefit, again, for you and the economy. I'll leave you with this thought.

这一切都是关于发展意识，承认和接受你当前的思想，情绪，环境和身体状态。你说对吗？现在我没有说这么做就永远不会面临压力。但是，这种压力的管理对你和经济都是有益的。我想要把这个概念传达给你们。

We all know that retirement is all about saving more now for later. What if we treated our mental health and overall well-being in the same capacity? Develop and save more of you now for later in life. Doing nothing means more cost, and worse, less time. 

我们都知道，退休就是现在为以后多存点钱。如果我们以同样的能力对待我们的心理健康和整体幸福呢？现在就培养和保存更多的人，以备日后之用。无所事事意味着要投入更多的成本，更糟的是，你的时间可能也所剩无几了。

And of the two, which can't you get back? So let's start moving this culture of stress forward, and start living happier, healthier and hopefully, more productive lives.

这两样哪样是你无法再找回来的？所以让我们开始推行这种压力文化，开始过上更快乐、更健康、更有希望、更有成效的生活。

Thank you.

谢谢大家。

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