to 不定詞

But first, I want you to make a little confession to me.

但首先，我要你向我做一個小小的懺悔。

In the past year, I want you to just raise your hand if you've experienced relatively little stress.

在過去的一年裡，如果你經歷的壓力相對較小，我希望你舉手示意。

I am a health psychologist, and my mission is to help people be happier and healthier.

我是一名健康心理學家，我的使命是幫助人們變得更快樂、更健康。

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.

但我擔心，我過去 10 年一直在教的東西弊大於利，這與壓力有關。

For years, I've been telling people stress makes you sick.

多年來，我一直告訴人們壓力會讓人生病。

It increases the risk of everything from the common cold to cardiovascular disease.

它增加了從普通感冒到心血管疾病的各種風險。

Basically, I've turned stress into the enemy.

基本上，我把壓力變成了敵人。

But I've changed my mind about stress, and today, I want to change yours.

但我已經改變了對壓力的看法，今天，我想改變你的看法。

Let me start with the study that made me rethink my whole approach to stress.

讓我從這項研究說起，它讓我重新思考了我對待壓力的整個方法。

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?

這項研究對美國的 3 萬名成年人進行了長達 8 年的跟蹤調查，他們首先詢問人們：在過去的一年中，您經歷了多少壓力？

They also asked, do you believe that stress is harmful for your health?

他們還問，您認為壓力對健康有害嗎？

And then they used public death records to find out who died.

然後，他們利用公開的死亡記錄找出死亡者。

People who experienced a lot of stress in the previous year had a 43% increased risk of dying.

在過去一年中經歷過巨大壓力的人死亡風險增加了 43%。

But that was only true for the people who also believed that stress is harmful for your health.

但這隻適用於那些同樣認為壓力有害健康的人。

People who experienced a lot of stress but did not view stress as harmful were no more likely to die.

壓力大但不認為壓力有害的人死亡的機率並不高。

In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

事實上，在這項研究中，包括壓力相對較小的人在內，他們的死亡風險都是最低的。

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.

現在，研究人員估計，在他們追蹤死亡人數的八年裡，有18.2萬美國人過早死亡，不是死於壓力，而是死於 "壓力對人體有害 "的觀念。

這意味著每年有超過 2 萬人死亡。

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.

現在，如果這一估計是正確的，那麼 "認為壓力對人體有害 "將成為美國去年第 15 大死因，其致死人數超過了皮膚癌、艾滋病毒、艾滋病和凶殺案。

You can see why this study freaked me out.

你就知道為什麼這項研究會讓我感到害怕了。

Here I've been spending so much energy telling people stress is bad for your health.

在這裡，我花了很多精力告訴人們壓力對健康有害。

So this study got me wondering, can changing how you think about stress make you healthier?

是以，這項研究讓我想知道，改變對壓力的思考方式，是否能讓你更健康？

When you change your mind about stress, you can change your body's response to stress.

改變對壓力的看法，就能改變身體對壓力的反應。

Now, to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out.

現在，為了解釋這是如何進行的，我希望你們都假裝自己是一項研究的參與者，這項研究的目的就是讓你們感到壓力。

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.

你來到實驗室，被告知必須向坐在你面前的專家評估小組發表五分鐘的即興演講，講述你的個人弱點，並確保你感受到壓力。

Make sure there are bright lights and a camera in your face, kind of like this.

確保有明亮的燈光和攝像頭對著你的臉，就像這樣。

And the evaluators have been trained to give you discouraging nonverbal feedback, like this.

評估人員受過訓練，會給你一些令人洩氣的非語言反饋，就像這樣。

Now that you're sufficiently demoralized, time for part two, a math test.

現在，你們的士氣已經被充分打擊了，是時候進行第二部分的數學測試了。

And unbeknownst to you, the experimenter has been trained to harass you during it.

在你不知道的情況下，實驗者已經接受過訓練，會在實驗過程中騷擾你。

Now, we're going to all do this together.

I want you all to count backwards from 996 in increments of seven.

請大家從 996 開始，以 7 為組織、部門倒數。

You're going to do this out loud as fast as you can, starting with 996.

你要以最快的速度大聲念出來，從 996 開始。

We're going to have to start all over again.

Now, if you were actually in this study, you'd probably be a little stressed out.

現在，如果你真的參與了這項研究，你可能會有點壓力。

You might be breathing faster, maybe breaking out into a sweat.

你可能會呼吸急促，可能會出汗。

And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.

通常，我們會把這些生理變化解釋為焦慮或我們沒有很好地應對壓力的跡象。

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge?

但是，如果你把它們看作是身體充滿活力、準備迎接挑戰的信號呢？

Now, that is exactly what participants were told in a study conducted at Harvard University.

現在，哈佛大學的一項研究正是這樣告訴參與者的。

Before they went through the social stress test, they were taught to rethink their stress response as helpful.

在進行社會壓力測試之前，我們教他們重新思考自己的壓力反應，認為這對他們很有幫助。

That pounding heart is preparing you for action.

怦怦直跳的心臟是在為你的行動做準備。

If you're breathing faster, it's no problem.

如果你呼吸加快，那就沒問題。

And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident.

而那些學會將壓力反應視為對其表現有幫助的參與者，他們的壓力更小、更不焦慮、更自信。

But the most fascinating finding to me was how their physical stress response changed.

但最吸引我的發現是，他們的身體應激反應發生了怎樣的變化。

Now, in a typical stress response, your heart rate goes up, and your blood vessels constrict like this.

現在，在典型的應激反應中，你的心跳會加快，血管會像這樣收縮。

And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease.

這也是慢性壓力有時與心血管疾病相關的原因之一。

It's not really healthy to be in this state all the time.

一直處於這種狀態其實並不健康。

But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this.

但在研究中，當參與者認為他們的壓力反應是有益的，他們的血管就會像這樣保持放鬆。

Their heart was still pounding, but this is a much healthier cardiovascular profile.

他們的心臟仍然怦怦直跳，但這樣的心血管狀況要健康得多。

It actually looks a lot like what happens in moments of joy and courage.

這其實很像快樂和勇氣時刻發生的事情。

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.

在一生的壓力經歷中，這一生理變化可能是 50 歲時因壓力導致心臟病發作與活到 90 多歲之間的區別。

And this is really what the new science of stress reveals, that how you think about stress matters.

這就是新的壓力科學所揭示的，如何看待壓力很重要。

So my goal as a health psychologist has changed.

是以，作為一名健康心理學家，我的目標發生了變化。

I no longer want to get rid of your stress.

我們剛剛進行了一次小小的干預。

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.

如果你舉手說去年壓力很大，我們可能會救你一命，因為希望下次你因壓力而心跳加速時，你會想起這次談話，你會想，這是我的身體在幫助我迎接挑戰。

And when you view stress in that way, your body believes you, and your stress response becomes healthier.

當你這樣看待壓力時，你的身體就會相信你，你的壓力反應也會變得更健康。

Now I said I have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention.

現在，我說我有十多年的妖魔化壓力的經歷要贖罪，所以我們要再做一次干預。

I want to tell you about one of the most underappreciated aspects of the stress response, and the idea is this, stress makes you social.

我想告訴大家壓力反應中最不被重視的一個方面，那就是壓力會讓人變得善於社交。

To understand the side of stress, we need to talk about a hormone, oxytocin.

要了解壓力的一面，我們需要談談一種激素--催產素。

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.

我知道，催產素已經被炒得沸沸揚揚，它甚至有一個可愛的暱稱--擁抱荷爾蒙，因為當你擁抱別人時，它就會釋放出來。

But this is a very small part of what oxytocin is involved in.

但這只是催產素作用的一小部分。

It fine-tunes your brain's social instincts.

It primes you to do things that strengthen close relationships.

它能讓你做一些加強親密關係的事情。

Oxytocin makes you crave physical contact with your friends and family.

催產素會讓你渴望與朋友和家人進行身體接觸。

It even makes you more willing to help and support the people you care about.

它甚至會讓你更願意幫助和支持你所關心的人。

Some people have even suggested we should snort oxytocin to become more compassionate and caring.

有些人甚至建議我們吸食催產素，以變得更加富有同情心和愛心。

But here's what most people don't understand about oxytocin.

Your pituitary gland pumps this stuff out as part of the stress response.

作為壓力反應的一部分，你的腦垂體會把這種東西泵出來。

It's as much a part of your stress response as the adrenaline that makes your heart pound.

它和讓你心跳加速的腎上腺素一樣，都是壓力反應的一部分。

And when oxytocin is released in the stress response, it is motivating you to seek support.

當催產素在應激反應中釋放時，它就會促使你尋求支持。

聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語學習 英文演講 ted talks (聽演講 | 學英文 | 99%的人都誤解了壓力！壓力大的人一定要看這期影片 | 重塑你對壓力的認知 Learn English with TED Speech 英語学習 英文演讲 ted talks)

字幕列表影片播放

resilience

physical

experience

disease