Here is a Way to Make Stress Your Friend | Kelly McGonigal with ENGLISH SUBTITLE

Summary

In this insightful talk, a health psychologist challenges common beliefs about stress, revealing that it's not stress itself, but the belief that stress is harmful that can impact our health. Highlighting studies, she demonstrates that how we perceive stress can influence our physical and mental well-being, including its effect on the heart and social connections. Stress, when viewed positively, can even lead to healthier cardiovascular responses. The talk also emphasizes that engaging in meaningful activities and seeking social support during stress can increase resilience, potentially saving lives and improving overall health.

Takeaways

• 😀 Stress isn't inherently harmful to health; it's the belief that stress is bad that can cause harm.
• 😀 A study found that people who experience a lot of stress but don't believe it's harmful have a lower risk of dying than those who believe stress is harmful.
• 😀 Over 180,000 Americans die prematurely each year from the belief that stress is bad, not from stress itself.
• 😀 Changing how you think about stress can change your body's response, potentially making stress work for you instead of against you.
• 😀 Viewing physical stress responses (e.g., heart pounding) as helpful can reduce anxiety and improve performance during stressful situations.
• 😀 People who view their stress response as helpful have a healthier cardiovascular profile, even under stress.
• 😀 Stress can activate oxytocin, the 'cuddle hormone', which helps strengthen social bonds and enhances empathy.
• 😀 Oxytocin protects your cardiovascular system from stress, acting as a natural anti-inflammatory and even aiding heart cell regeneration.
• 😀 Social contact and support during stress enhance oxytocin release, making the body more resilient to stress.
• 😀 Helping others during stressful times can eliminate the harmful effects of stress and create resilience, preventing premature death.
• 😀 The best approach to stress is not to avoid it, but to find meaning in life and trust yourself to handle the challenges that arise.

Q & A

What is the speaker's confession about stress?

The speaker confesses that, as a health psychologist, they have been teaching for the last 10 years that stress is harmful to health, but they now believe this message may be doing more harm than good. They’ve changed their mind about how stress should be viewed.

How did the study involving 30,000 adults challenge the idea that stress is harmful?

The study showed that people who experienced a lot of stress but did not view stress as harmful had the lowest risk of dying. In fact, the real risk was in believing that stress is harmful, which was associated with a 43% increased risk of premature death.

What impact does believing stress is harmful have on health?

Believing that stress is harmful may actually increase the risk of premature death, with an estimated 182,000 deaths annually in the U.S. linked to this belief. This is more than deaths caused by skin cancer, HIV/AIDS, and homicide combined.

What key change does the speaker suggest in how we view stress?

The speaker suggests that instead of seeing stress as harmful, we should reframe it as helpful. Viewing stress as a tool that prepares the body to meet challenges can lead to better performance and a healthier stress response.

How does the body respond differently to stress when viewed as helpful?

When stress is viewed as helpful, the body's cardiovascular response changes. While the heart rate increases, blood vessels remain relaxed, which is a healthier reaction compared to the typical stress response where blood vessels constrict.

What role does oxytocin play in the stress response?

Oxytocin is a hormone released during stress that primes the brain for social connection. It encourages empathy, physical contact, and helping others, and it is a key part of the body’s response to stress. This hormone also helps protect the cardiovascular system during stress.

How does oxytocin benefit the cardiovascular system during stress?

Oxytocin acts as a natural anti-inflammatory and helps blood vessels stay relaxed during stress. It also promotes heart cell regeneration, which helps the heart heal from stress-induced damage, thus reducing the physical harm caused by stress.

What did the study with 1,000 adults reveal about stress and social support?

The study found that people who spent time helping others had no increased risk of dying from stress. Caring for others buffered against the harmful effects of stress, showing that social support can mitigate the negative impacts of stress on health.

What is the importance of human connection in handling stress?

Human connection is vital because it activates the release of oxytocin, which protects the heart and helps the body recover from stress. Reaching out for support or offering help during stressful times strengthens the stress response and promotes resilience.

What advice does the speaker give for making decisions about stress in life, such as choosing a stressful job?

The speaker advises focusing on what brings meaning to your life rather than avoiding discomfort. Choosing a stressful job can be beneficial if it provides meaning, as long as you trust your ability to handle the stress it brings.