TED 中英雙語字幕: 如何讓壓力成為你的朋友
Summary
TLDR这段视频演讲主要探讨了压力对健康的影响以及人们对压力认知的重要性。演讲者通过研究发现,压力本身并不会直接导致健康问题,而是人们对压力有害健康的信念才是关键因素。通过改变对压力的看法,人们可以改变身体对压力的反应,从而降低压力带来的负面影响。演讲者强调,压力可以促使人们寻求社会支持,增强人际关系,并通过社会互动和支持来提高应对压力的能力。最终,演讲者鼓励观众积极面对压力,相信自己能够克服挑战,并在生活中寻找意义。
Takeaways
- 😀 健康心理学家承认,过去十年里她关于压力的教导可能带来了更多害处。
- 🤔 一项研究显示,相信压力有害健康的人,在面临高压力时死亡风险增加43%,而不把压力视为有害的人死亡率反而更低。
- 📊 这项研究估计,由于相信压力有害,每年有超过20,000美国人过早死亡,使其成为美国第15大死亡原因。
- 🔄 改变对压力的看法可以改变身体对压力的反应,从而影响健康状况。
- 💡 哈佛大学的一项研究发现,将压力反应视为有益的人,在面临压力时心理和生理反应更健康。
- ❤️ 视压力为积极的人,其心脏反应类似于经历喜悦和勇气的状态,对心血管健康更有益。
- 🤗 压力促使人寻求社会支持,释放催产素,这是一种强化社会联系和情感共鸣的激素。
- 🌟 催产素不仅影响大脑,还能保护心血管系统免受压力影响,并促进心脏细胞的修复。
- 👫 在压力下寻求和提供社会支持可以增加催产素的释放,有助于更快从压力中恢复。
- 🛡️ 关心他人和参与社会活动可以作为一种抵御压力相关死亡风险的保护因素。
- 🔍 追求意义而非避免不适是做出健康生活选择的更好方法,相信自己能够应对压力带来的挑战。
Q & A
演讲者的职业是什么?
-演讲者是一位健康心理学家。
演讲者担心自己过去十年教授的哪一点可能造成了更多的伤害?
-演讲者担心自己一直教授的压力对健康有害的观点可能造成了更多的伤害。
在美国进行的一项研究追踪了多少成年人,持续了多长时间?
-在美国进行的一项研究追踪了30,000名成年人,持续了八年。
根据研究,相信压力有害健康的人群,其死亡风险增加了多少?
-根据研究,相信压力有害健康的人群,其死亡风险增加了43%。
研究中发现,如何看待压力会影响人的身体健康吗?
-是的,研究中发现,改变对压力的看法可以改变身体对压力的反应,从而影响身体健康。
在哈佛大学进行的一项研究中,参与者被教导如何重新思考他们的压力反应?
-在哈佛大学进行的一项研究中,参与者被教导将压力反应视为有益的,例如心跳加速是为行动做准备,呼吸加快是为了给大脑提供更多氧气。
当参与者将压力反应视为有益时,他们的身体发生了哪些积极变化?
-当参与者将压力反应视为有益时,他们的血管保持放松,心跳虽然加速,但整体心血管状况更健康,类似于在快乐和勇气时刻的反应。
压力反应中的一个被低估的方面是什么?
-压力反应中的一个被低估的方面是它使人社交,涉及的激素是催产素,它在压力反应中被释放,促使人们寻求支持和加强人际关系。
催产素在身体中的主要作用是什么?
-催产素在身体中的主要作用是保护心血管系统免受压力的影响,它是一种天然抗炎物质,帮助血管在压力下保持放松,并促进心脏细胞的再生和修复。
根据研究,为什么在压力下帮助他人可以减少死亡风险?
-根据研究,因为在压力下帮助他人可以释放更多的催产素,这样的压力反应使个体更健康,并且能够更快地从压力中恢复过来,从而减少死亡风险。
演讲者如何改变了自己的目标?
-演讲者从想要消除人们的压力转变为想要让人们更擅长应对压力,通过改变对压力的看法和行为,来转化压力的体验。
演讲者对于选择压力较大的工作还是压力较小的工作有什么建议?
-演讲者建议追求生活中有意义的事物,并相信自己能够处理随之而来的压力,而不是避免不适。
Outlines
🤔 重新认识压力
本段讲述了一位健康心理学家的自白,他意识到自己过去十年来一直在教授的一个关于压力的观点可能比好处带来更多的是坏处。他曾告诉人们压力会导致疾病,但现在他改变了看法,并希望改变听众的看法。通过一项针对美国3万名成年人的研究,他发现只有那些认为压力有害健康的人,才因压力而增加了死亡风险。这项研究使他开始思考,改变对压力的看法是否真的能让人更健康。
💡 压力反应的积极解读
这一部分介绍了一项在哈佛大学进行的研究,该研究教导参与者将压力反应视为有益的。研究中,参与者被告知他们的心跳加速和呼吸加快是在为面对挑战做准备。结果发现,那些学会将压力反应看作有益的人在面对压力时感到更少的压力和焦虑,更加自信。更有趣的是,他们的身体压力反应也发生了变化,血管保持放松状态,这有助于预防心血管疾病,是一种更健康的心血管状态。
🤗 压力、社交与爱的激素
这一段讲述了压力的另一个被低估的方面,即压力使人社交。介绍了一种名为催产素的激素,它不仅在拥抱时释放,还在压力反应中起到重要作用。催产素是一种神经激素,它能增强人们的社交本能,促使人们寻求支持和加强亲密关系。在压力下,催产素的释放鼓励人们寻求帮助和支持,而不是压抑情感。此外,催产素还能保护心血管系统免受压力的影响,并帮助心脏细胞从压力引起的损伤中恢复。社会接触和支持能增强这些生理效益,使人更快地从压力中恢复。
🌟 压力的意义与选择
最后一段通过另一项研究强调了压力的意义和个人选择的重要性。研究发现,尽管压力大的生活事件会增加死亡风险,但那些花时间关心他人的人却没有显示出因压力而增加的死亡风险。这再次证明,压力对健康的有害影响并非不可避免。个人如何看待和行动可以转化压力的体验。选择将压力视为有益的反应,可以创造出勇气的生物学特征;而在压力下与他人联系,可以创造出韧性。最后,演讲者提出,追求生活的意义比避免不适更好,鼓励人们追求能给生活带来意义的事物,并相信自己能够处理随之而来的压力。
Mindmap
Keywords
💡健康心理学家
💡压力
💡信念
💡社交应激测试
💡心血管健康
💡催产素
💡社会支持
💡心理韧性
💡生活方式选择
💡生物学特征
💡意义追求
Highlights
演讲者是一位健康心理学家,其使命是帮助人们更快乐、更健康。
演讲者担心她过去十年教授的关于压力的知识可能弊大于利。
研究表明,压力与从普通感冒到心血管疾病的风险增加有关。
演讲者改变了对压力的看法,并希望改变听众的看法。
一个针对30,000名美国成年人的研究,追踪了他们8年的健康状况和死亡情况。
只有那些认为压力有害健康的人,压力才会增加死亡风险。
改变对压力的看法可以改变身体对压力的反应。
在哈佛大学进行的一项研究中,参与者被教导将压力反应视为有益的。
当参与者将压力反应视为有益时,他们的血管保持放松,心脏仍然快速跳动,但这是一种更健康的心血管状况。
演讲者的目标是让人们更擅长应对压力,而不是消除压力。
压力会让你变得更社交,这是因为压力激素催产素的作用。
催产素不仅作用于大脑,还在身体中发挥作用,保护心血管系统免受压力的影响。
当你在压力下与他人联系,无论是寻求支持还是帮助他人,都会释放更多的催产素。
研究表明,照顾他人可以创造抗压能力,减少压力对健康的危害。
追逐生活的意义比避免不适更有益于健康。
选择面对压力的方式可以转变你的压力经历,创造勇气的生物学特征。
压力使我们能够触及内心,找到与他人连接的喜悦和意义。
选择看待压力的方式不仅让我们更擅长应对压力,还表明我们能够信任自己应对生活的挑战。
Transcripts
I have a confession to make
but first I want you to make a little
confession to me in the past year would
you just raise your hand if you've
experienced relatively little stress
anyone mm-hmm how about a moderate
amount of stress who's experienced a lot
of stress yeah me too but that is not my
confession my confession is this I am a
health psychologist and my mission is to
help people be happier and healthier but
I fear that something I've been teaching
for the last ten years is doing more
harm than good and it has to do with
stress for years I've been telling
people stress makes you sick it
increases the risk of everything from
the common cold to cardiovascular
disease basically I've turned stress
into the enemy but I have changed my
mind about stress and today I want to
change yours let me start with the study
that made me rethink my whole approach
to stress 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 they also asked do you
believe that stress is harmful for your
health and then they use public death
records to find out who died okay some
bad news first
people who experience a lot of stress in
the previous year had a 43% increased
risk of dying but that was only true for
the people who also believed that stress
is harmful for your health
people who experience a lot of stress
but did not view stress as harmful were
no more likely to die in fact they had
the lowest risk of dying of anyone in
the study including people who had
relatively little stress now the
researchers estimated that over the
eight years they were tracking deaths
182 thousand Americans died prematurely
not from stress but from the belief that
stress is bad for you
that is over 20,000 deaths a year 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
you can see why the study freaked me out
here I've been spending so much energy
telling people stress is bad for your
health
so this study got me wondering can
changing how you think about stress make
you healthier and here the science says
yes when you change your mind about
stress you can change your body's
response to stress now to explain how
this works
I want you all to pretend that you are
participants in a study designed to
stress you out it's called the social
stress test 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
there are bright lights and a camera in
your face kind of like this and the
evaluators have been trained to give you
discouraging nonverbal feedback like
this
now that you're sufficiently demoralized
time for part two a math test
and unbeknownst to you the experimenter
has been trained to harass you during it
now we're gonna all do this together
it's gonna be fun for me okay I want you
all to count backwards from 996 in
increments of seven you're gonna do this
out loud as fast as you can
starting with 996 go go faster faster
please you're going too slow stop stop
stop stop that guy made a mistake we're
gonna have to start all over again
you're not very good at this are you
okay so you get the idea now if you were
actually in this study you'd probably be
a little stressed out your heart might
be pounding you might be breathing fast
or maybe breaking out into a sweat and
normally we interpret these physical
changes as anxiety or signs that we
aren't coping very well with the
pressure but what have you viewed them
instead as signs that your body was
energized was preparing you to meet this
challenge now that is exactly what
participants were told in a study
conducted at Harvard University before
they went through the social stress
tests they were taught to rethink their
stress response as helpful that pounding
heart is preparing you for action if
you're breathing faster it's no problem
it's getting more oxygen to your brain
and participants who learned to view the
stress response as helpful for their
performance well they were less stressed
out less anxious more confident but the
most fascinating finding to me was how
their physical stress response changed
now in a typical stress response your
heart rate goes up and your blood
vessels constrict like this and this is
one of the reasons that chronic stress
is sometimes associated with
cardiovascular disease it's not really
healthy to be in this state all the time
but in the study when participants view
their stress response as helpful
blood-vessel stayed relaxed like this
their heart was still pounding but this
is a much healthier cardiovascular
profile
it actually looks a lot like what
happens in moments of joy and courage
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 and this is really what
the new science of stress reveals but
how you think about stress matters so my
goal as a health psychologist has
changed I no longer want to get rid of
your stress I want to make you better at
stress and we just did a little
intervention if you raise 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
gonna think to yourself this is my body
helping me rise to this challenge and
when you view stress in that way your
body believes you and your stress
response becomes healthier now I said I
have over a decade of demonizing stress
to redeem myself from so we are gonna do
one more intervention 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 to
understand the side of stress we need to
talk about a hormone oxytocin 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 release when you hug someone but
this is a very small part of what
oxytocin is involved in oxytocin is a
neurohormone it fine Tunes your brains
social instincts it Prime's you to do
things that strengthen close
relationships oxytocin makes you crave
physical contact with your friends and
family it enhances your empathy it even
makes you more willing to help and
support the pee
will you care about some people have
even suggested we should snort oxytocin
to become more compassionate and caring
but here's what most people don't
understand about oxytocin it's a stress
hormone your pituitary gland pumps this
stuff out as part of the stress response
it's as much a part of your stress
response as the adrenaline that makes
your heart pound
and when oxytocin is released in the
stress response it is motivating you to
seek support your biological stress
response is nudging you to tell someone
how you feel instead of bottling it up
your stress response wants to make sure
you notice when someone else in your
life is struggling so that you can
support each other when life is
difficult your stress response wants you
to be surrounded by people who care
about you okay so how is knowing this
side of stress going to make you
healthier
well oxytocin doesn't only act on your
brain it also acts on your body and one
of its main roles in your body is to
protect your cardiovascular system from
the effects of stress it's a natural
anti-inflammatory it also helps your
blood vessels stay relaxed during stress
but my favorite effect on the body is
actually on the heart your heart has
receptors for this hormone and oxytocin
helps heart cells regenerate and heal
from any stress induced damage this
stress hormone strengthens your heart
and the cool thing is is that all of
these physical benefits of oxytocin are
enhanced by social contact and social
support so when you reach out to others
under stress either to seek support or
to help someone else you release more of
this hormone your stress response
becomes healthier and you actually
recover faster from stress I find this
amazing that your stress response has a
built in mechanism
for stress resilience and that mechanism
is human connection I want to finish by
telling you about one more study and
listen up because this study could also
save a life this study tracked about a
thousand adults in the United States and
they ranged in age from 34 to 93 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
neighbors people in your community and
then they use public records for the
next five years to find out who died
okay so the bad news first for every
major stressful life experience like
financial difficulties or family crisis
that increase the risk of dying by 30%
but and I hope you are expecting a but
by now but that wasn't true for everyone
people who spent time caring for others
showed absolutely no stress-related
increase in dying zero caring created
resilience and so we see once again that
the harmful effects of stress on your
health are not inevitable how you think
and how you act can transform your
experience of stress 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 now I
wouldn't necessarily ask for more
stressful experiences in my life but the
science has given me a whole new
appreciation for stress stress gives us
access to our hearts the compassionate
heart
that finds joy and meaning and
connecting with others and yes you're
pounding physical heart working so hard
to give you a strength
and energy and when you choose to view
stress in this way you're not just
getting better at stress you're actually
making a pretty profound statement
you're saying that you can trust
yourself to handle life's challenges and
you're remembering that you don't have
to face them alone
and this is something this is kind of
amazing what you're telling us it's just
it seems amazing to me that a belief
about stress can make so much difference
to someone's life expectancy how would
that extend to advice like if someone's
making a lifestyle choice between say a
stressful job and a non stressful job is
it doesn't matter that which way they go
that it's it's equally wise to go for
the stressful job so long as you believe
that you can handle it in some sense
yeah and one thing we know for certain
is that chasing meaning is better for
your health and trying to avoid
discomfort and so I would say that's
really the best way to make decisions is
go after what it is that creates meaning
in your life and then trust yourself to
handle the stress that follows thank you
so much Kelly
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