Name: 【TED】【Kelly McGonigal】與壓力做朋友(Kelly McGonigal | How to make stress your friend (Condensed Talk))
Uploaded: 2017-03-01T23:00:00.000Z
Duration: 3 min 1 s
Description: 你覺得壓力是對身體有害的嗎？你覺得壓力會讓人衰老嗎？今天，TED Talks 要來顛覆你對壓力的看法！快一起來瞧瞧吧！ 1confession 0:02 相信大家對 confession 這個字都不陌生，它的意思就是「告白」，可以用在感情上的兒女情長。 I need some advice on how to respond...

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

我需要坦誠一件事。我多年以來一直跟別人說：「壓力使你生病。」

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

但我改變了對壓力的看法。我也想改變你們的

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?"

他們從詢問那些人「你去年經歷過多少壓力？」這問題開始

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

他們也問了「你相信壓力對你的健康有害嗎？」

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.

但那只適用於相信壓力對健康有害的人身上

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.

而經歷過很多壓力，卻不認為壓力是有害的人，他們是這項研究中死亡風險最低的人們

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

你進入實驗室，你必須針面對一群坐在你面前的專業評估小組人員

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,

你呼吸會加快，正常來說我們將這生理變化視為「焦慮」

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

但如果你將這些狀況看為你的身體準備要迎接這挑戰的訊號呢？

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

這正是一項在哈佛大學所做的研究中參與者所被告知的話

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

而這些認為壓力反應是有幫助的參與者

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

他們比較沒那麼緊張及焦慮，也更有自信。他們的生理壓力反應改變了

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

典型的壓力反應是你的心跳會加快，你的血管會收縮

but in the study when participants viewed their stress response as helpful,

但在這項研究中，當參與者把壓力看作是有幫助的

their blood vessels stayed relaxed, like this. Their heart was still pounding

他們的血管仍然是放鬆的，像這樣。他們的心臟仍會撲通撲通的狂跳

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.

我們需要聊一下一種賀爾蒙：催產素

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

催產素使你渴求與朋友和家人有肢體上的接觸

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

它增加你的同情心。你的腦垂腺把這東西排出來作為壓力的部分反應

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

而其中一個在你身體內的主要功能是去保護你的心血管系統免於受壓力影響

Your heart has receptors for this hormone,

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

而催產素幫助心臟細胞從任何壓力引發的傷害中重生

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?"

他們一開始就被問到：「你去年經歷過多少的壓力？」

They also asked "How much time have you spent helping out friends?"

他們也被問到：「你花多少時間幫助朋友？」

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

那些願意花時間關懷他人的，顯示出死亡原因與壓力無關

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

當你選擇將壓力反應視為有益的，你便創造了勇氣的力量

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

當你在承受壓力時選擇去與他人互動，你更能因此而創造韌性