TED英語演講稿：怎樣跟壓力做朋友壓力大，怎么辦?壓力會讓你心跳加快、呼吸加快、額頭冒汗!當壓力成為全民健康公敵時，有研究顯示只有當你與壓力為敵時，它才會危害你的健康。心理學家KellyMcGonigal從踴躍的一面解析壓力，教你怎樣使壓力變為你的朋友!Stress.Itmakesyourheartpound,yourbreathingquickenandyourforeheadsweat.Butwhilestresshasbeenmadeintoapublichealthenemy,newresearchsuggeststhatstressmayonlybebadforyouifyoubelievethattobethecase.PsychologistKellyMcGonigalurgesustoseestressasapositive,andintroducesustoanunsungmechanismforstressreduction:reachingouttoothers.KellyMcGonigaltranslatesacademicresearchintopracticalstrategiesforhealth,happinessandpersonalsuccess.Whyyoushouldlistentoher：StanfordUniversitypsychologistKellyMcGonigalisaleaderinthegrowingfieldofscience-help.Throughbooks,articles,coursesandworkshops,McGonigalworkstohelpusunderstandandimplementthelatestscientificfindingsinpsychology,neuroscienceandmedicine.Straddlingtheworldsofresearchandpractice,McGonigalholdspositionsinboththeStanfordGraduateSchoolofBusinessandtheSchoolofMedicine.Hermostrecentbook,TheWillpowerInstinct,exploresthelatestresearchonmotivation,temptationandprocrastination,aswellaswhatittakestotransformhabits,persevereatchallengesandmakeasuccessfulchange.Sheisnowresearchinganewbookabouttheupsideofstress,whichwilllookatbothwhystressisgoodforus,andwhatmakesusgoodatstress.Inherwords:Theoldunderstandingofstressasaunhelpfulrelicofouranimalinstinctsisbeingreplacedbytheunderstandingthatstressactuallymakesussociallysmart--it’swhatallowsustobefullyhuman.Ihaveaconfessiontomake,butfirst,Iwantyoutomakealittleconfessiontome.Inthepastyear,Iwantyoutojustraiseyourhandifyou’veexperiencedrelativelylittlestress.Anyone?Howaboutamoderateamountofstress?Whohasexperiencedalotofstress?Yeah.Metoo.Butthatisnotmyconfession.Myconfessionisthis:Iamahealthpsychologist,andmymissionistohelppeoplebehappierandhealthier.ButIfearthatsomethingI’vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.ForyearsI’vebeentellingpeople,stressmakesyousick.Itincreasestheriskofeverythingfromthemoncoldtocardiovasculardisease.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,HIVandhomicide.(Laughter)Youcanseewhythisstudyfreakedmeout.HereI’vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.Sothisstudygotmewondering:Canchanginghowyouthinkaboutstressmakeyouhealthier?Andherethesciencesaysyes.Whenyouchangeyourmindaboutstress,youcanchangeyourbody’sresponsetostress.Nowtoexplainhowthisworks,Iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.It’scalledthesocialstresstest.Youeintothelaboratory,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,andyourstressresponsebeeshealthier.NowIsaidIhaveoveradecadeofdemonizingstresstoredeemmyselffrom,sowearegoingtodoonemoreintervention.Iwanttotellyouaboutoneofthemostunder-appreciatedaspectsofthestressresponse,andtheideaisthis:Stressmakesyousocial.Tounderstandthissideofstress,weneedtotalkaboutahormone,oxytocin,andIknowoxytocinhasalreadygottenasmuchhypeasahormonecanget.Itevenhasitsowncutenickname,thecuddlehormone,becauseit’sreleasedwhenyouhugsomeone.Butthisisaverysmallpartofwhatoxytocinisinvolvedin.Oxytocinisaneuro-hormone.Itfine-tunesyourbrain’ssocialinstincts.Itprimesyoutodothingsthatstrengthencloserelationships.Oxytocinmakesyoucravephysicalcontactwithyourfriendsandfamily.Itenhancesyourempathy.Itevenmakesyoumorewillingtohelpandsupportthepeopleyoucareabout.Somepeoplehaveevensuggestedweshouldsnortoxytocintobeemorepassionateandcaring.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,yourstressresponsebeeshealthier,andyouactuallyrecoverfasterfromstress.Ifindthisamazing,thatyourstressresponsehasabuilt-inmechanismforstressresilience,andthatmechanismishumanconnection.Iwanttofinishbytellingyouaboutonemorestudy.Andlistenup,becausethisstudycouldalsosavealife.Thisstudytrackedabout1,000adultsintheUnitedStates,andtheyrangedinagefrom34to93,andtheystartedthestudybyasking,Howmuchstresshaveyouexperiencedinthelastyear?Theyalsoasked,Howmuchtimehaveyouspenthelpingoutfriends,neighbors,peopleinyourmunity?Andthentheyusedpublicrecordsforthenextfiveyearstofindoutwhodied.Okay,sothebadnewsfirst:Foreverymajorstressfullifeexperience,likefinancialdifficultiesorfamilycrisis,thatincreasedtheriskofdyingby30percent.But--andIhopeyouareexpectingabutbynow--butthatwasn’ttrueforeveryone.Peoplewhospenttimecaringforothersshowedabsolutelynostress-relatedincreaseindying.Zero.Caringcreatedresilience.Andsoweseeonceagainthattheharmfuleffectsofstressonyourhealtharenotinevitable.Howyouthinkandhowyouactcantransformyourexperienceofstress.Whenyouchoosetoviewyourstressresponseashelpful,youcreatethebiologyofcourage.Andwhenyouchoosetoconnectwithothersunderstress,youcancreateresilience.NowIwouldn’tnecessarilyaskformorestressfulexperiencesinmylife,butthissciencehasgivenmeawholenewappreciationforstress.Stressgivesusaccesstoour