英语演讲稿:TED英语演讲稿：如何跟压力做朋友是一篇经典的英语演讲稿，你可以先模仿，然后融会贯通
发布时间：2017-04-17
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,yourbreathingquickenandyourforeheadsweat.butwhilestresshasbeenmadeintoapublichealthenemy,newresearchsuggeststhatstressmayonlybebadforyouifyoubelievethattobethecase.psychologistkellymcgonigalurgesustoseestressasapositive,andintroducesustoanunsungmechanismforstressreduction:reachingouttoothers.
kellymcgonigaltranslatesacademicresearchintopracticalstrategiesforhealth,happinessandpersonalsuccess.
whyyoushouldlistentoher：
stanforduniversitypsychologistkellymcgonigalisaleaderinthegrowingfieldof“science-help.”throughbooks,articles,coursesandworkshops,mcgonigalworkstohelpusunderstandandimplementthelatestscientificfindingsinpsychology,neuroscienceandmedicine.
straddlingtheworldsofresearchandpractice,mcgonigalholdspositionsinboththestanfordgraduateschoolofbusinessandtheschoolofmedicine.hermostrecentbook,thewillpowerinstinct,exploresthelatestresearchonmotivation,temptationandprocrastination,aswellaswhatittakestotransformhabits,persevereatchallengesandmakeasuccessfulchange.
sheisnowresearchinganewbookaboutthe"upsideofstress,"whichwilllookatbothwhystressisgoodforus,andwhatmakesusgoodatstress.inherwords:"theoldunderstandingofstressasaunhelpfulrelicofouranimalinstinctsisbeingreplacedbytheunderstandingthatstressactuallymakesussociallysmart--it'swhatallowsustobefullyhuman."
ihaveaconfessiontomake,butfirst,iwantyoutomakealittleconfessiontome.inthepastyear,iwantyoutojustraiseyourhand
ifyou'veexperiencedrelativelylittlestress.anyone?
howaboutamoderateamountofstress?
whohasexperiencedalotofstress?yeah.metoo.
butthatisnotmyconfession.myconfessionisthis:iamahealthpsychologist,andmymissionistohelppeoplebehappierandhealthier.butifearthatsomethingi'vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.foryearsi'vebeentellingpeople,stressmakesyousick.itincreasestheriskofeverythingfromthecommoncoldtocardiovasculardisease.basically,i'veturnedstressintotheenemy.butihavechangedmymindaboutstress,andtoday,iwanttochangeyours.
letmestartwiththestudythatmademerethinkmywholeapproachtostress.thisstudytracked30,000adultsintheunitedstatesforeightyears,andtheystartedbyaskingpeople,"howmuchstresshaveyouexperiencedinthelastyear?"theyalsoasked,"doyoubelievethatstressisharmfulforyourhealth?"andthentheyusedpublicdeathrecordstofindoutwhodied.
(laughter)
okay.somebadnewsfirst.peoplewhoexperiencedalotofstressinthepreviousyearhada43percentincreasedriskofdying.butthatwasonlytrueforthepeoplewhoalsobelievedthatstressisharmfulforyourhealth.(laughter)peoplewhoexperiencedalotofstressbutdidnotviewstressasharmfulwerenomorelikelytodie.infact,theyhadthelowestriskofdyingofanyoneinthestudy,includingpeoplewhohadrelativelylittlestress.
nowtheresearchersestimatedthatovertheeightyearstheyweretrackingdeaths,182,000americansdiedprematurely,notfromstress,butfromthebeliefthatstressisbadforyou.(laughter)thatisover20,000deathsayear.now,ifthatestimateiscorrect,thatwouldmakebelievingstressisbadforyouthe15thlargestcauseofdeathintheunitedstateslastyear,killingmorepeoplethanskincancer,hiv/aidsandhomicide.
(laughter)
youcanseewhythisstudyfreakedmeout.herei'vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.
sothisstudygotmewondering:canchanginghowyouthinkaboutstressmakeyouhealthier?andherethesciencesaysyes.whenyouchangeyourmindaboutstress,youcanchangeyourbody'sresponsetostress.
nowtoexplainhowthisworks,iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.it'scalledthesocialstresstest.youcomeintothelaboratory,andyou'retoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.
(laughter)
nowthatyou'resufficientlydemoralized,timeforparttwo:amathtest.andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.nowwe'regoingtoalldothistogether.it'sgoingtobefun.forme.
okay.iwantyoualltocountbackwardsfrom996inincrementsofseven.you'regoingtodothisoutloudasfastasyoucan,startingwith996.go!audience:(counting)gofaster.fasterplease.you'regoingtooslow.stop.stop,stop,stop.thatguymadeamistake.wearegoingtohavetostartalloveragain.(laughter)you'renotverygoodatthis,areyou?okay,soyougettheidea.now,ifyouwereactuallyinthisstudy,you'dprobablybealittlestressedout.yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen'tcopingverywellwiththepressure.
butwhatifyouviewedtheminsteadassignsthatyourbodywasenergized,waspreparingyoutomeetthischallenge?nowthatisexactlywhatparticipantsweretoldinastudyconductedatharvarduniversity.beforetheywentthroughthesocialstresstest,theyweretaughttorethinktheirstressresponseashelpful.thatpoundingheartispreparingyouforaction.ifyou'rebreathingfaster,it'snoproblem.it'sgettingmoreoxygentoyourbrain.andparticipantswholearnedtoviewthestressresponseashelpfulfortheirperformance,well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.now,inatypicalstressresponse,yourheartrategoesup,andyourbloodvesselsconstrictlikethis.andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.it'snotreallyhealthytobeinthisstateallthetime.butinthestudy,whenparticipantsviewedtheirstressresponseashelpful,theirbloodvesselsstayedrelaxedlikethis.theirheartwasstillpounding,butthisisamuchhealthiercardiovascularprofile.itactuallylooksalotlikewhathappensinmomentsofjoyandcourage.overalifetimeofstressfulexperiences,thisonebiologicalchangecouldbethedifferencebetweenastress-inducedheartattackatage50andlivingwellintoyour90s.andthisisreallywhatthenewscienceofstressreveals,thathowyouthinkaboutstressmatters.
somygoalasahealthpsychologisthaschanged.inolongerwanttogetridofyourstress.iwanttomakeyoubetteratstress.andwejustdidalittleintervention.ifyouraisedyourhandandsaidyou'dhadalotofstressinthelastyear,wecouldhavesavedyourlife,becausehopefullythenexttimeyourheartispoundingfromstress,you'regoingtorememberthistalkandyou'regoingtothinktoyourself,thisismybodyhelpingmerisetothischallenge.andwhenyouviewstressinthatway,yourbodybelievesyou,andyourstressresponsebecomeshealthier.
nowisaidihaveoveradecadeofdemonizingstresstoredeemmyselffrom,sowearegoingtodoonemoreintervention.iwanttotellyouaboutoneofthemostunder-appreciatedaspectsofthestressresponse,andtheideaisthis:stressmakesyousocial.
tounderstandthissideofstress,weneedtotalkaboutahormone,oxytocin,andiknowoxytocinhasalreadygottenasmuchhypeasahormonecanget.itevenhasitsowncutenickname,thecuddlehormone,becauseit'sreleasedwhenyouhugsomeone.butthisisaverysmallpartofwhatoxytocinisinvolvedin.oxytocinisaneuro-hormone.itfine-tunesyourbrain'ssocialinstincts.itprimesyoutodothingsthatstrengthencloserelationships.oxytocinmakesyoucravephysicalcontactwithyourfriendsandfamily.itenhancesyourempathy.itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.somepeoplehaveevensuggestedweshouldsnortoxytocintobecomemorecompassionateandcaring.buthere'swhatmostpeopledon'tunderstandaboutoxytocin.it'sastresshormone.yourpituitaryglandpumpsthisstuffoutaspartofthestressresponse.it'sasmuchapartofyourstressresponseastheadrenalinethatmakesyourheartpound.andwhenoxytocinisreleasedinthestressresponse,itismotivatingyoutoseeksupport.yourbiologicalstressresponseisnudgingyoutotellsomeonehowyoufeelinsteadofbottlingitup.yourstressresponsewantstomakesureyounoticewhensomeoneelseinyourlifeisstrugglingsothatyoucansupporteachother.whenlifeisdifficult,yourstressresponsewantsyoutobesurroundedbypeoplewhocareaboutyou.
okay,sohowisknowingthissideofstressgoingtomakeyouhealthier?well,oxytocindoesn'tonlyactonyourbrain.italsoactsonyourbody,andoneofitsmainrolesinyourbodyistoprotectyourcardiovascularsystemfromtheeffectsofstress.it'sanaturalanti-inflammatory.italsohelpsyourbloodvesselsstayrelaxedduringstress.butmyfavoriteeffectonthebodyisactuallyontheheart.yourhearthasreceptorsforthishormone,andoxytocinhelpsheartcellsregenerateandhealfromanystress-induceddamage.thisstresshormonestrengthensyourheart,andthecoolthingisthatallofthesephysicalbenefitsofoxytocinareenhancedbysocialcontactandsocialsupport,sowhenyoureachouttoothersunderstress,eithertoseeksupportortohelpsomeoneelse,youreleasemoreofthishormone,yourstressresponsebecomeshealthier,andyouactuallyrecoverfasterfromstress.ifindthisamazing,thatyourstressresponsehasabuilt-inmechanismforstressresilience,andthatmechanismishumanconnection.
iwanttofinishbytellingyouaboutonemorestudy.andlistenup,becausethisstudycouldalsosavealife.thisstudytrackedabout1,000adultsintheunitedstates,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,"howmuchstresshaveyouexperiencedinthelastyear?"theyalsoasked,"howmuchtimehaveyouspenthelpingoutfriends,neighbors,peopleinyourcommunity?"andthentheyusedpublicrecordsforthenextfiveyearstofindoutwhodied.
okay,sothebadnewsfirst:foreverymajorstressfullifeexperience,likefinancialdifficultiesorfamilycrisis,thatincreasedtheriskofdyingby30percent.but--andihopeyouareexpectingabutbynow--butthatwasn'ttrueforeveryone.peoplewhospenttimecaringforothersshowedabsolutelynostress-relatedincreaseindying.zero.caringcreatedresilience.andsoweseeonceagainthattheharmfuleffectsofstressonyourhealtharenotinevitable.howyouthinkandhowyouactcantransformyourexperienceofstress.whenyouchoosetoviewyourstressresponseashelpful,youcreatethebiologyofcourage.andwhenyouchoosetoconnectwithothersunderstress,youcancreateresilience.nowiwouldn'tnecessarilyaskformorestressfulexperiencesinmylife,butthissciencehasgivenmeawholenewappreciationforstress.stressgivesusaccesstoourhearts.thecompassionateheartthatfindsjoyandmeaninginconnectingwithothers,andyes,yourpoundingphysicalheart,workingsohardtogiveyoustrengthandenergy,andwhenyouchoosetoviewstressinthisway,you'renotjustgettingbetteratstress,you'reactuallymakingaprettyprofoundstatement.you'resayingthatyoucantrustyourselftohandlelife'schallenges,andyou'rerememberingthatyoudon'thavetofacethemalone.
thankyou.
(applause)
chrisanderson:thisiskindofamazing,whatyou'retellingus.itseemsamazingtomethatabeliefaboutstresscanmakesomuchdifferencetosomeone'slifeexpectancy.howwouldthatextendtoadvice,like,ifsomeoneismakingalifestylechoicebetween,say,astressfuljobandanon-stressfuljob,doesitmatterwhichwaytheygo?it'sequallywisetogoforthestressfuljobsolongasyoubelievethatyoucanhandleit,insomesense?
kellymcgonigal:yeah,andonethingweknowforcertainisthatchasingmeaningisbetterforyourhealththantryingtoavoiddiscomfort.andsoiwouldsaythat'sreallythebestwaytomakedecisions,isgoafterwhatitisthatcreatesmeaninginyourlifeandthentrustyourselftohandlethestressthatfollows.
ca:thankyousomuch,kelly.it'sprettycool.km:thankyou.
(applause)
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