How to make stress your friend | Kelly McGonigal | TED

Summary

In this insightful talk, a health psychologist reveals a paradigm shift in understanding stress. Contrary to conventional wisdom, stress itself isn't harmful; it's the belief that stress is bad for health that can be deadly. Through studies, she demonstrates that reframing stress as a positive, energizing force and leveraging social support can transform one's biological response, leading to healthier outcomes. The speaker encourages embracing stress as a means to connect and find courage, rather than avoiding it.

Takeaways

• 📢 Stress is a common experience, with many people reporting moderate to high levels of stress.
• 🔁 The belief that stress is harmful can be more detrimental than the stress itself, increasing the risk of death by 43% for those who believe it's harmful.
• 🛡 Changing one's perspective on stress can lead to a healthier response, reducing the negative impact on health.
• 🧠 The study that influenced the speaker's view showed that changing thoughts about stress can change the body's response, even affecting cardiovascular health.
• 📉 People who view stress as a challenge rather than a threat have lower stress levels, less anxiety, and more confidence.
• 💓 The stress response includes the release of oxytocin, which promotes social connection and support, and has protective effects on the heart.
• 👫 Oxytocin, often called the 'cuddle hormone', is a stress hormone that encourages seeking and providing social support, which can enhance its protective effects.
• 💪 The biological stress response can be seen as a mechanism for resilience, especially when combined with social support.
• 🤝 Engaging in social support and helping others under stress can reduce the negative health effects of stress and promote faster recovery.
• 🌟 The harmful effects of stress are not inevitable; they can be transformed by how one thinks and acts in response to stress.
• 🚀 The speaker's mission has shifted from eliminating stress to helping people better manage and utilize stress for personal growth and connection.

Q & A

What is the speaker's initial confession about their teaching regarding stress?

The speaker confesses that for the past 10 years, they have been teaching that stress is harmful to health, which they now believe may have done more harm than good.

What was the main finding of the study that made the speaker rethink their approach to stress?

The study found that the harmful effects of stress on health and mortality were only significant for those who believed stress is harmful, not for those who experienced stress but did not view it as harmful.

How did the study estimate the number of premature deaths due to the belief that stress is harmful?

The researchers estimated that over the eight years of tracking, 182,000 Americans died prematurely not from stress itself, but from the belief that stress is bad for you.

What is the role of oxytocin in the stress response?

Oxytocin, often called the 'cuddle hormone,' is released during stress and motivates individuals to seek support and strengthen close relationships. It also acts as a natural anti-inflammatory, protecting the cardiovascular system.

How does viewing stress as a helpful response change the body's cardiovascular profile?

When participants viewed their stress response as helpful, their blood vessels stayed relaxed, and their heart rate, though elevated, created a healthier cardiovascular profile similar to that seen during moments of joy and courage.

What is the speaker's new goal as a health psychologist regarding stress?

The speaker's new goal is not to eliminate stress but to help people become better at handling stress by changing their mindset and understanding the benefits of stress.

How does the speaker suggest we can transform our stress response into one that is healthier?

The speaker suggests that by changing our mindset to view stress as energizing and preparing us for action, and by seeking or providing social support during stress, we can create a healthier stress response.

What is the significance of the study that showed the effects of caring for others on stress-related mortality?

The study demonstrated that people who spent time caring for others did not experience an increase in mortality risk due to stress, indicating that caring creates resilience against the harmful effects of stress.

How does the speaker define 'chasing meaning' in the context of making life decisions?

Chasing meaning refers to pursuing activities or jobs that provide a sense of purpose and fulfillment, even if they come with stress, as it is better for health than avoiding discomfort.

What advice does the speaker give for someone considering a lifestyle choice between a stressful and a non-stressful job?

The speaker advises to choose the path that creates meaning in one's life and to trust oneself to handle the stress that comes with it, rather than avoiding stress altogether.

What profound statement does the speaker believe we make when we choose to view stress positively?

The speaker believes that by viewing stress positively, we are making a statement of trust in our ability to handle life's challenges and acknowledging that we don't have to face them alone.