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  • I have a confession to make. For years I have been telling people "Stress makes you sick."


  • But I have changed my mind about stress. I wanna change yours.


  • Let me start with the study that tracked 30,000 adults in the United States for 8 years.

    讓我從一項用 8 年時間來追蹤 3 萬位美國成人的研究開始說起

  • And they started by asking people "How much stress have you experienced in the last year?"


  • They also asked "Do you believe that stress is harmful for your health?"


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

    那些在前一年經歷很多壓力的人多了 43% 的死亡風險

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


  • People who experienced a lot of stress, but did not view stress as harmful, they had the lowest risk of dying as anyone in the study.


  • 182,000 Americans died prematurely from the belief that stress is bad for you.

    18 萬 2000 名美國人因相信壓力對人有害而早死

  • I want you all to pretend you are participants in a study-

    我想請你們假裝是一項研究的參與者 -

  • you come into the laboratory, you have to give a 5 minute impromptu speech on your personal weaknesses


  • to a panel of expert evaluators sitting right in front of you,

    對你的個人缺點做一個 5 分鐘的即興演講

  • now if you were actually in this study, you probably be a little stressed out - your heart might be pounding,

    如果你現在真的參與這研究,你可能會有點緊張 - 你的心撲通撲通地狂跳

  • you might be breathing faster, normally we interpret these physical changes as anxiety,


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


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


  • And participants who learned to view the stress response as helpful,


  • while they were less stressed out, less anxious, more confident, their physical stress response changed.


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


  • but in the study when participants viewed their 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's a lot like what happens in moments of courage.

    但這是心血管處於較為健康的狀態 - 這比較像是鼓起勇氣時會有的生理反應

  • We need to talk about a hormone - oxytocin.


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


  • It enhances your empathy. Your pituitary gland pumps this stuff out as part of the stress response,


  • and one of its main roles in your body is to protect your cardiovascular system from the effects of stress.


  • Your heart has receptors for this hormone,


  • and oxytocin helps heart cells regenerate from any stress-induced damage.


  • I wanna finish by telling you about one more study. This study tracked about a 1000 adults in the United States,

    我想要在結束前再告訴你們一個研究。這研究追蹤了大約 1000 位美國成人

  • 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 spent helping out friends?"


  • People who spent time caring for others, showed absolutely no stress related increase in dying, zero.


  • When you choose to view your stress response as helpful, you create the biology of courage.


  • And when you choose to connect with others under stress, you can create resilience.


  • Thank you.


I have a confession to make. For years I have been telling people "Stress makes you sick."


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【TED】【Kelly McGonigal】與壓力做朋友(Kelly McGonigal | How to make stress your friend (Condensed Talk))

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    Ya-han Chang 發佈於 2017 年 03 月 01 日