TEDGlobal 2013
Kelly McGonigal: How to make stress your friend
Kelly McGonigal: Kako da stres postane vaš prijatelj
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Stres. Uzlupa vam se srce, ubrza se disanje i s čela vam kapa znoj. Međutim, iako je stres pretvoren u najljućeg neprijatelja zdravlja, najnovija istraživanja ukazuju na mogućnost da je stres štetan samo ako vjerujete da je to istina. Psihologinja Kelly McGonigal potiče nas da gledamo na stres s pozitivne strane i predstavlja nam često podcijenjen mehanizam smanjenja stresa: ljudski kontakt.
Kelly McGonigal - Health psychologist
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Double-click the English transcript below to play the video.
00:12
I have a confession to make,
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Imam vam nešto za priznati.
00:16
but first, I want you
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Ali prije toga, htjela bih
da vi meni nešto priznate.
da vi meni nešto priznate.
00:19
to make a little confession to me.
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00:23
In the past year, I want you to just raise your hand
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Podignite ruku ako ste
u posljednjih godinu dana
u posljednjih godinu dana
00:26
if you've experienced relatively little stress.
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proživjeli relativno malu
količinu stresa.
količinu stresa.
00:29
Anyone?
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Itko?
00:32
How about a moderate amount of stress?
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A umjerenu količinu stresa?
00:35
Who has experienced a lot of stress?
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Tko je doživio mnogo stresa?
00:38
Yeah. Me too.
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Da. I ja.
00:40
But that is not my confession.
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Ali moje priznanje nije to.
Moje priznanje je:
00:43
My confession is this: I am a health psychologist,
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Stručnjakinja sam u psihologiji zdravlja
00:46
and my mission is to help people be happier and healthier.
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i cilj mi je pomoći ljudima
da budu sretniji i zdraviji.
da budu sretniji i zdraviji.
00:51
But I fear that something I've been teaching
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Ipak, bojim se da
nešto čemu poučavam
nešto čemu poučavam
00:54
for the last 10 years is doing more harm than good,
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posljednjih 10 godina
uzrokuje više štete nego koristi,
uzrokuje više štete nego koristi,
00:59
and it has to do with stress.
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a ima veze sa stresom.
01:01
For years I've been telling people, stress makes you sick.
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Godinama govorim ljudima
da zbog stresa mogu oboljeti,
da zbog stresa mogu oboljeti,
01:04
It increases the risk of everything from the common cold
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da povećava rizik od bolesti,
od obične prehlade
od obične prehlade
01:07
to cardiovascular disease.
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do kardiovaskularnih bolesti.
01:09
Basically, I've turned stress into the enemy.
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Dakle, pretvarala sam stres
u neprijatelja.
u neprijatelja.
01:14
But I have changed my mind about stress,
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Međutim, promijenila sam mišljenje
01:17
and today, I want to change yours.
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i danas želim promijeniti vaše.
01:21
Let me start with the study that made me rethink
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Započet ću osvrćući se
na istraživanje
na istraživanje
koje je potpuno promijenilo
moje viđenje stresa.
moje viđenje stresa.
01:23
my whole approach to stress.
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01:25
This study tracked 30,000 adults in the United States
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Istraživanje je osam godina pratilo
30 000 odraslih osoba u SAD-u.
30 000 odraslih osoba u SAD-u.
01:29
for eight years, and they started by asking people,
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Započeli su pitanjem:
01:33
"How much stress have you experienced in the last year?"
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"Koliko ste stresa iskusili
u posljednjih godinu dana?"
u posljednjih godinu dana?"
01:36
They also asked, "Do you believe
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Pitali su i
"Vjerujete li da stres
šteti vašem zdravlju?"
šteti vašem zdravlju?"
01:40
that stress is harmful for your health?"
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01:44
And then they used public death records
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Zatim su iskoristili javno dostupne
baze podataka da otkriju tko je umro.
baze podataka da otkriju tko je umro.
01:46
to find out who died.
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(Smijeh)
01:48
(Laughter)
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01:49
Okay. Some bad news first.
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U redu.
Prvo loše vijesti.
Kod ljudi koji su prethodne godine
iskusili mnogo stresa,
iskusili mnogo stresa,
01:53
People who experienced a lot of stress in the previous year
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01:56
had a 43 percent increased risk of dying.
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rizik od smrti bio je 43% veći.
02:00
But that was only true for the people
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Ali to je istina samo za ljude
02:04
who also believed that stress is harmful for your health.
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koji su istovremeno vjerovali
da je stres štetan za zdravlje.
da je stres štetan za zdravlje.
(Smijeh)
02:08
(Laughter)
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02:10
People who experienced a lot of stress
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Kod ljudi koji su proživjeli mnogo stresa,
02:13
but did not view stress as harmful
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ali nisu vjerovali da je štetan,
02:15
were no more likely to die.
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rizik se nije povećavao.
02:16
In fact, they had the lowest risk of dying
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Štoviše, imali su najmanji postotak rizika
od svih sudionika,
02:20
of anyone in the study, including people
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uključujući ljude
s relativno malom razinom stresa.
s relativno malom razinom stresa.
02:22
who had relatively little stress.
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02:24
Now the researchers estimated that over the eight years
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Istraživači su procijenili
da je u osam godina
da je u osam godina
02:27
they were tracking deaths,
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koliko su pratili smrtnost,
02:28
182,000 Americans died prematurely,
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182 000 Amerikanaca preuranjeno umrlo,
02:32
not from stress, but from the belief
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ne od stresa,
već od uvjerenja
da je stres štetan za zdravlje.
da je stres štetan za zdravlje.
02:34
that stress is bad for you. (Laughter)
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(Smijeh)
02:38
That is over 20,000 deaths a year.
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To je više od 20 000
smrti svake godine.
smrti svake godine.
02:41
Now, if that estimate is correct,
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Ako su ove procjene točne,
02:44
that would make believing stress is bad for you
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to znači da je vjerovanje
u štetnost stresa
u štetnost stresa
02:46
the 15th largest cause of death
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15. najrašireniji uzrok smrtnosti
u SAD-u u posljednjih godinu dana.
u SAD-u u posljednjih godinu dana.
02:49
in the United States last year,
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Ubilo je više ljudi
nego melanom, HIV i ubojice.
nego melanom, HIV i ubojice.
02:51
killing more people than skin cancer,
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02:52
HIV/AIDS and homicide.
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02:56
(Laughter)
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(Smijeh)
02:59
You can see why this study freaked me out.
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Jasno vam je zašto me
ovo istraživanje prestravilo.
ovo istraživanje prestravilo.
03:02
Here I've been spending so much energy telling people
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Ja sam se iz petnih žila trudila
uvjeriti ljude da je stres
uvjeriti ljude da je stres
03:05
stress is bad for your health.
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štetan za njihovo zdravlje.
03:08
So this study got me wondering:
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To me istraživanje zaintrigiralo:
03:10
Can changing how you think about stress
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Može li promjena pogleda na stres
pozitivno utjecati na zdravlje?
pozitivno utjecati na zdravlje?
03:13
make you healthier? And here the science says yes.
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Znanost kaže da.
03:16
When you change your mind about stress,
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Kad promijenite svoj pogled na stres,
03:18
you can change your body's response to stress.
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promijenit ćete
reakciju vašeg tijela na stres.
reakciju vašeg tijela na stres.
Objasnit ću vam kako to funkcionira.
03:22
Now to explain how this works,
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03:24
I want you all to pretend that you are participants
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Voljela bih da se
svi pretvarate da sudjelujete
svi pretvarate da sudjelujete
03:27
in a study designed to stress you out.
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u istraživanju predviđenom
da inducira stres.
da inducira stres.
03:29
It's called the social stress test.
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Zove se test društvenog pritiska.
03:32
You come into the laboratory,
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Došli ste u laboratorij
03:34
and you're told you have to give a five-minute
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i rečeno vam je
da morate bez pripreme održati
da morate bez pripreme održati
03:37
impromptu speech on your personal weaknesses
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petominutni govor
o svojim slabim točkama
o svojim slabim točkama
03:41
to a panel of expert evaluators sitting right in front of you,
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pred stručnom komisijom.
03:44
and to make sure you feel the pressure,
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A da budu sigurni da ste pod pritiskom,
03:46
there are bright lights and a camera in your face,
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u lice vam se unose kamere
i blješte reflektori.
i blješte reflektori.
03:49
kind of like this.
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Nešto kao ovo ovdje.
(Smijeh)
A članovi komisije uvježbani su
03:52
And the evaluators have been trained
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03:55
to give you discouraging, non-verbal feedback like this.
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da vas svojim držanjem obeshrabruju.
Ovako.
04:05
(Laughter)
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(Uzdah)
(Smijeh)
04:08
Now that you're sufficiently demoralized,
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Kada vas dovoljno demoraliziraju,
04:11
time for part two: a math test.
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vrijeme je za drugi dio:
matematički test.
matematički test.
04:14
And unbeknownst to you,
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A bez vašeg znanja,
04:16
the experimenter has been trained to harass you during it.
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ispitivač je uvježban
da vas cijelo vrijeme uznemiruje.
da vas cijelo vrijeme uznemiruje.
04:20
Now we're going to all do this together.
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Sada ćemo pokušati svi zajedno.
Bit će zabavno.
04:22
It's going to be fun.
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04:24
For me.
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Meni.
04:25
Okay. I want you all to count backwards
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Krećemo.
(Smijeh)
Brojat ćete unatrag od 996,
04:30
from 996 in increments of seven.
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sedam po sedam.
04:33
You're going to do this out loud
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Brojat ćete naglas,
04:34
as fast as you can, starting with 996.
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što brže možete,
počevši od 996.
04:38
Go!
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Krenite!
04:39
Audience: (Counting)
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(Publika broji)
04:41
Go faster. Faster please.
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Brže. Brže, molim.
04:43
You're going too slow.
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Prespori ste.
(Publika broji)
04:45
Stop. Stop, stop, stop.
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Stanite. Dosta, stanite.
04:48
That guy made a mistake.
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Ovaj je pogriješio.
Moramo početi ispočetka.
04:49
We are going to have to start all over again. (Laughter)
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(Smijeh)
04:52
You're not very good at this, are you?
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Ne ide vam ovo baš, ha?
04:54
Okay, so you get the idea.
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Shvatili ste poantu,
da ste uistinu dio ovog istraživanja,
04:56
Now, if you were actually in this study,
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04:58
you'd probably be a little stressed out.
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bili biste pod stresom.
05:00
Your heart might be pounding,
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Srce bi vam lupalo,
05:01
you might be breathing faster, maybe breaking out into a sweat.
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disanje ubrzalo,
možda biste se preznojili.
možda biste se preznojili.
05:05
And normally, we interpret these physical changes
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Obično ovakve fizičke promjene
interpretiramo kao tjeskobu
interpretiramo kao tjeskobu
05:08
as anxiety
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05:09
or signs that we aren't coping very well with the pressure.
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ili znakove da se
ne nosimo najbolje s pritiskom.
ne nosimo najbolje s pritiskom.
05:12
But what if you viewed them instead
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Ali što ako bismo ih tumačili
05:14
as signs that your body was energized,
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kao naznake da se tijelo puni energijom,
05:17
was preparing you to meet this challenge?
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priprema vas za suočavanje s izazovom?
05:20
Now that is exactly what participants were told
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Upravo je to rečeno
05:23
in a study conducted at Harvard University.
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sudionicima istraživanja na Harvardu.
05:26
Before they went through the social stress test,
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Prije pristupanja
testu društvenog pritiska,
testu društvenog pritiska,
05:29
they were taught to rethink their stress response as helpful.
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poučeni su da gledaju
na svoju reakciju na stres kao korisnu.
na svoju reakciju na stres kao korisnu.
05:32
That pounding heart is preparing you for action.
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Lupanje srca priprema te na akciju.
05:36
If you're breathing faster, it's no problem.
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Ubrzano disanje nije problem,
05:38
It's getting more oxygen to your brain.
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dovodi više kisika tvom mozgu.
05:41
And participants who learned to view the stress response
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Sudionici koji su naučili gledati
svoju reakciju na stres kao korisnu,
05:44
as helpful for their performance,
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05:46
well, they were less stressed out,
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proživjeli su manje stresa, tjeskobe,
bili su samouvjereniji.
bili su samouvjereniji.
05:48
less anxious, more confident,
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05:50
but the most fascinating finding to me
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Za mene je najzanimljivije bilo
u kolikoj se mjeri promijenio
u kolikoj se mjeri promijenio
05:52
was how their physical stress response changed.
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njihov fizički odgovor na stres.
05:55
Now, in a typical stress response,
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Kod tipične reakcije na stres,
05:57
your heart rate goes up,
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poveća se broj otkucaja
i krvne se žile stisnu, ovako.
05:59
and your blood vessels constrict like this.
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06:03
And this is one of the reasons that chronic stress
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Upravo je to jedan od razloga
zašto se kronični stres
zašto se kronični stres
06:06
is sometimes associated with cardiovascular disease.
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ponekad vezuje
uz kardiovaskularne bolesti.
uz kardiovaskularne bolesti.
06:09
It's not really healthy to be in this state all the time.
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Nije zdravo nalaziti se
konstantno u ovom stanju.
konstantno u ovom stanju.
06:13
But in the study, when participants viewed
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U ovom istraživanju,
kada su sudionici gledali
na svoje reakcije kao pomoć,
na svoje reakcije kao pomoć,
06:15
their stress response as helpful,
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06:17
their blood vessels stayed relaxed like this.
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njihove su krvne žile
ostale opuštene, ovako.
ostale opuštene, ovako.
06:21
Their heart was still pounding,
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Srce im je lupalo,
06:22
but this is a much healthier cardiovascular profile.
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ali sveukupna kardiovaskularna slika
bila je zdravija.
bila je zdravija.
06:25
It actually looks a lot like what happens
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Slična se reakcija dogodi
06:28
in moments of joy and courage.
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u trenucima sreće i hrabrosti.
06:33
Over a lifetime of stressful experiences,
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Kada je u pitanju život pod stresom,
06:35
this one biological change
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ovakva jedna biološka promjena
06:39
could be the difference
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može značiti razliku
06:40
between a stress-induced heart attack at age 50
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između stresom uzrokovanog
srčanog udara u 50-oj
srčanog udara u 50-oj
06:43
and living well into your 90s.
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i života daleko iza 90-e.
06:46
And this is really what the new science of stress reveals,
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Upravo to potvrdila su
nova istraživanja stresa,
nova istraživanja stresa,
06:49
that how you think about stress matters.
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da je važno kako gledamo na stres.
06:52
So my goal as a health psychologist has changed.
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Zato, moj se cilj promijenio.
06:56
I no longer want to get rid of your stress.
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Više ne pokušavam eliminirati stres.
06:58
I want to make you better at stress.
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Želim vas naučiti
da budete bolji u njemu.
da budete bolji u njemu.
07:01
And we just did a little intervention.
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I upravo smo proveli
jednu malu intervenciju.
jednu malu intervenciju.
07:03
If you raised your hand and said
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Ako ste podigli ruku
jer ste u protekloj godini
proživjeli mnogo stresa,
proživjeli mnogo stresa,
07:05
you'd had a lot of stress in the last year,
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07:07
we could have saved your life,
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možda smo vam spasili život
07:09
because hopefully the next time
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jer ćete se, sljedeći put
kad vam se srce uzlupa od stresa,
kad vam se srce uzlupa od stresa,
07:10
your heart is pounding from stress,
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07:12
you're going to remember this talk
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sjetiti ovog govora
07:14
and you're going to think to yourself,
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i pomisliti:
07:16
this is my body helping me rise to this challenge.
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moje mi tijelo upravo pomaže
suočiti se s izazovom.
suočiti se s izazovom.
07:22
And when you view stress in that way,
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Kad na ovaj način gledate na stres,
tijelo vam povjeruje
07:24
your body believes you,
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07:26
and your stress response becomes healthier.
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i vaša je reakcija na stres zdravija.
07:30
Now I said I have over a decade of demonizing stress
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Rekla sam vam da se imam iskupiti
07:34
to redeem myself from,
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za deset godina ocrnjivanja stresa,
07:36
so we are going to do one more intervention.
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zato ćemo prirediti
još jednu intervenciju.
još jednu intervenciju.
07:38
I want to tell you about one of the most
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Predstavit ću vam
jedan od najpodcijenjenijih aspekata
jedan od najpodcijenjenijih aspekata
07:40
under-appreciated aspects of the stress response,
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reakcije na stres,
07:43
and the idea is this:
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a to je:
Stres vas čini društvenima.
07:46
Stress makes you social.
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07:49
To understand this side of stress,
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Da bismo razumjeli ovu stranu stresa,
07:50
we need to talk about a hormone, oxytocin,
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potrebno se osvrnuti
na jedan hormon, na oksitocin.
na jedan hormon, na oksitocin.
07:53
and I know oxytocin has already gotten
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Svjesna sam da je oksitocin već popularan
koliko to hormon može biti,
koliko to hormon može biti,
07:56
as much hype as a hormone can get.
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07:58
It even has its own cute nickname, the cuddle hormone,
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ima i vlastiti nadimak, hormon ljubavi,
08:02
because it's released when you hug someone.
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jer se ispušta prilikom zagrljaja,
08:04
But this is a very small part of what oxytocin is involved in.
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ali to je tek manji dio
funkcija oksitocina.
funkcija oksitocina.
08:09
Oxytocin is a neuro-hormone.
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Oksitocin je neurohormon.
08:11
It fine-tunes your brain's social instincts.
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Oblikuje društvene instinkte našeg mozga.
08:15
It primes you to do things
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Potiče nas da radimo stvari
08:17
that strengthen close relationships.
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kojima gradimo bliske društvene veze.
08:21
Oxytocin makes you crave physical contact
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Zbog njega žudimo za fizičkim kontaktom
s obitelji i prijateljima.
s obitelji i prijateljima.
08:24
with your friends and family.
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08:26
It enhances your empathy.
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Pospješuje empatiju.
08:27
It even makes you more willing to help and support
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Čak nas čini voljnijima
pružiti pomoć i podršku
pružiti pomoć i podršku
08:30
the people you care about.
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ljudima do kojih nam je stalo.
08:33
Some people have even suggested
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Neki su ljudi čak predlagali
da bismo trebali snifati oksitocin
da bismo trebali snifati oksitocin
08:35
we should snort oxytocin
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08:38
to become more compassionate and caring.
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da postanemo brižniji i suosjećajniji.
08:43
But here's what most people don't understand
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Međutim, ljudi ne shvaćaju jednu stvar.
08:45
about oxytocin.
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08:48
It's a stress hormone.
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Oksitocin je hormon stresa.
08:51
Your pituitary gland pumps this stuff out
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Hipofiza ga izlučuje
08:54
as part of the stress response.
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kao odgovor na stres.
08:55
It's as much a part of your stress response
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Dio je vaše reakcije na stres
08:58
as the adrenaline that makes your heart pound.
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koliko i adrenalin
od kojeg vam srce počinje lupati.
od kojeg vam srce počinje lupati.
09:02
And when oxytocin is released in the stress response,
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Oksitocin ispušten u stresnoj situaciji
09:04
it is motivating you to seek support.
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motivira nas da tražimo podršku.
09:08
Your biological stress response
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Vaš biološki odgovor na stres
09:10
is nudging you to tell someone how you feel
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potiče vas da nekome kažete
kako se osjećate
kako se osjećate
09:13
instead of bottling it up.
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umjesto da potiskujete osjećaje.
09:16
Your stress response wants to make sure you notice
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Tijelo vas potiče da primijetite
09:19
when someone else in your life is struggling
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kad je nekom drugom u vašoj okolini teško,
09:21
so that you can support each other.
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da možete podržati jedan drugoga.
09:24
When life is difficult, your stress response wants you
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U teškim trenucima,
takav odgovor na stres
potiče vas da se okružite
potiče vas da se okružite
09:28
to be surrounded by people who care about you.
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ljudima kojima je stalo do vas.
09:33
Okay, so how is knowing this side of stress
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U redu. Ali kako će vas poznavanje
ove strane stresa učiniti zdravijima?
ove strane stresa učiniti zdravijima?
09:35
going to make you healthier?
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09:37
Well, oxytocin doesn't only act on your brain.
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Pa, oksitocin ne utječe samo na mozak.
09:40
It also acts on your body,
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Utječe na cijelo tijelo,
a jedna od njegovih primarnih uloga
09:42
and one of its main roles in your body
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09:44
is to protect your cardiovascular system
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je zaštita kardiovaskularnog sustava
od posljedica stresa.
od posljedica stresa.
09:47
from the effects of stress.
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09:49
It's a natural anti-inflammatory.
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Prirodno je protuupalno sredstvo.
09:52
It also helps your blood vessels stay relaxed during stress.
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Pomaže i da se krvne žile
ne stegnu pod utjecajem stresa.
ne stegnu pod utjecajem stresa.
09:55
But my favorite effect on the body is actually on the heart.
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Ipak, meni najdraži je
utjecaj koji ima na srce.
utjecaj koji ima na srce.
09:59
Your heart has receptors for this hormone,
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Na srcu se nalaze
receptori za ovaj hormon,
receptori za ovaj hormon,
10:03
and oxytocin helps heart cells regenerate
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a on pomaže regeneraciji srčanih stanica
10:06
and heal from any stress-induced damage.
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i zacjeljivanju štete uzrokovane stresom.
10:10
This stress hormone strengthens your heart,
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Ovaj hormon stresa osnažuje vaše srce.
10:15
and the cool thing is that all of these physical benefits
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Odlično je što se sve ove
pozitivne fizičke posljedice
pozitivne fizičke posljedice
10:18
of oxytocin are enhanced by social contact
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pospješuju kroz
društveni kontakt i potporu.
društveni kontakt i potporu.
10:22
and social support,
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10:23
so when you reach out to others under stress,
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Dakle, kada pod stresom
zatražite pomoć od okoline
zatražite pomoć od okoline
10:26
either to seek support or to help someone else,
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tražeći podršku
ili pružite pomoć drugoj osobi,
ili pružite pomoć drugoj osobi,
10:30
you release more of this hormone,
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lučite više ovog hormona,
10:32
your stress response becomes healthier,
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vaš odgovor na stres postaje zdraviji
10:34
and you actually recover faster from stress.
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i brže se oporavljate od stresa.
10:37
I find this amazing,
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Fascinira me
10:39
that your stress response has a built-in mechanism
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da naše tijelo ima urođeni mehanizam
10:43
for stress resilience,
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za nošenje sa stresom,
10:46
and that mechanism is human connection.
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a taj je mehanizam ljudska povezanost.
10:50
I want to finish by telling you about one more study.
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Završila bih spomenuvši
još jedno istraživanje.
još jedno istraživanje.
Slušajte dobro, jer i ovo bi vam
moglo spasiti život.
moglo spasiti život.
10:54
And listen up, because this study could also save a life.
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10:58
This study tracked about 1,000 adults in the United States,
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Praćeno je oko 1 000
odraslih osoba u SAD-u,
odraslih osoba u SAD-u,
11:01
and they ranged in age from 34 to 93,
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u rasponu od 34 do 93 godine,
11:06
and they started the study by asking,
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a započeli su pitanjem:
11:08
"How much stress have you experienced in the last year?"
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"Koliko ste stresa doživjeli
u posljednjih godinu dana?"
u posljednjih godinu dana?"
11:12
They also asked, "How much time have you spent
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Pitali su i
"Koliko ste vremena proveli
pomažući prijateljima, susjedima,
pomažući prijateljima, susjedima,
11:16
helping out friends, neighbors,
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ljudima u vašoj zajednici?"
11:19
people in your community?"
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11:22
And then they used public records for the next five years
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I sljedećih su pet godina
u javno dostupnim bazama
u javno dostupnim bazama
11:24
to find out who died.
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pratili tko je umro.
11:27
Okay, so the bad news first:
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Prvo loše vijesti:
11:30
For every major stressful life experience,
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Svako je stresno životno iskustvo,
11:33
like financial difficulties or family crisis,
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poput financijskih poteškoća
ili problema u obitelji,
ili problema u obitelji,
11:36
that increased the risk of dying by 30 percent.
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povećalo rizik od smrti za 30%.
11:40
But -- and I hope you are expecting a but by now --
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Međutim -- a nadam se
da nakon ovoga očekujete "međutim" --
da nakon ovoga očekujete "međutim" --
11:44
but that wasn't true for everyone.
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međutim, to se nije
pokazalo točnim za svakog.
pokazalo točnim za svakog.
11:46
People who spent time caring for others
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Ljudi koji su uložili vrijeme
u pomaganje drugima
u pomaganje drugima
11:50
showed absolutely no stress-related increase in dying. Zero.
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nisu pokazali povećanje smrtnosti
vezano uz stres.
vezano uz stres.
Niti malo.
11:56
Caring created resilience.
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Brigom su izgradili otpornost.
12:00
And so we see once again
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Ovo još jednom dokazuje
12:01
that the harmful effects of stress on your health
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da štetan utjecaj stresa na zdravlje
12:04
are not inevitable.
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nije neizbježan.
12:06
How you think and how you act
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Naš način razmišljanja i djelovanja
12:09
can transform your experience of stress.
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može potpuno promijeniti
naš doživljaj stresa.
naš doživljaj stresa.
12:12
When you choose to view your stress response
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Kada odlučite reakcije na stres
vidjeti kao korisne,
vidjeti kao korisne,
12:15
as helpful,
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12:17
you create the biology of courage.
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gradite biološku hrabrost.
A kad se pod stresom odlučite
pružiti ruku drugima,
pružiti ruku drugima,
12:22
And when you choose to connect with others under stress,
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12:25
you can create resilience.
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gradite otpornost.
12:29
Now I wouldn't necessarily ask
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Ne priželjkujem si nužno
više stresnih iskustava u životu,
više stresnih iskustava u životu,
12:32
for more stressful experiences in my life,
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12:35
but this science has given me
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ali zbog ovih istraživanja
počela sam cijeniti stres.
počela sam cijeniti stres.
12:37
a whole new appreciation for stress.
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12:41
Stress gives us access to our hearts.
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Stres otvara vrata naših srca.
12:45
The compassionate heart that finds joy and meaning
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Milosrdnih srca koja pronalaze
sreću i značenje
sreću i značenje
12:49
in connecting with others,
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povezujući se s drugima.
12:51
and yes, your pounding physical heart,
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Ali i fizičkom srcu
koje kuca iz sve snage,
koje kuca iz sve snage,
12:54
working so hard to give you strength and energy,
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daje sve od sebe
da nam podari snagu i energiju.
da nam podari snagu i energiju.
12:59
and when you choose to view stress in this way,
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A kada odlučite
na taj način gledati na stres,
na taj način gledati na stres,
13:03
you're not just getting better at stress,
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ne samo da se bolje nosite s njim,
13:05
you're actually making a pretty profound statement.
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već činite važan korak,
izjavljujete samima sebi
izjavljujete samima sebi
13:09
You're saying that you can trust yourself
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da vjerujete u svoju sposobnost
da se nosite sa životnim izazovima
da se nosite sa životnim izazovima
13:12
to handle life's challenges,
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13:15
and you're remembering that
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i podsjećate se da se s njima
ne morate suočiti sami.
ne morate suočiti sami.
13:18
you don't have to face them alone.
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13:21
Thank you.
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Hvala vam.
13:22
(Applause)
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(Pljesak)
13:32
Chris Anderson: This is kind of amazing, what you're telling us.
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Chris Anderson:
Ovo što nam govorite je nevjerojatno.
Ovo što nam govorite je nevjerojatno.
13:34
It seems amazing to me that a belief about stress
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Nevjerojatno je da nečiji pogled na stres
13:39
can make so much difference to someone's life expectancy.
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može u toj mjeri utjecati
na njihov očekivani životni vijek.
na njihov očekivani životni vijek.
13:43
How would that extend to advice,
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Kako biste to pretočili u savjet?
13:45
like, if someone is making a lifestyle choice
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Kad netko, na primjer,
mora odlučiti između
mora odlučiti između
13:47
between, say, a stressful job and a non-stressful job,
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stresnog posla ili onog bez stresa,
13:51
does it matter which way they go?
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je li važno za što se odluče?
13:54
It's equally wise to go for the stressful job
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Je li jednako mudro
odlučiti se za stresan posao
odlučiti se za stresan posao
ako vjerujete da se možete nositi s njim?
13:57
so long as you believe that you can handle it, in some sense?
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KM: Da, ono u što smo sigurni je
14:00
Kelly McGonigal: Yeah, and one thing we know for certain
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14:01
is that chasing meaning is better for your health
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potraga za značenjem, smislom,
bolja je za zdravlje
bolja je za zdravlje
14:04
than trying to avoid discomfort.
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nego izbjegavanje nelagode.
14:06
And so I would say that's really the best way to make decisions,
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Zato, rekla bih da je
najbolji način donošenja odluka
najbolji način donošenja odluka
14:09
is go after what it is that creates meaning in your life
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utrka za nečim što će
vašem životu dati smisao,
vašem životu dati smisao,
14:11
and then trust yourself to handle the stress that follows.
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a nakon toga vjera da se možete
nositi sa stresom.
nositi sa stresom.
14:15
CA: Thank you so much, Kelly. It's pretty cool.
KM: Thank you.
KM: Thank you.
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CA: Puno vam hvala, Kelly.
To je izvrsno.
To je izvrsno.
14:17
(Applause)
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(Pljesak)
ABOUT THE SPEAKER
Kelly McGonigal - Health psychologistKelly McGonigal translates academic research into practical strategies for health, happiness and personal success.
Why you should listen
Stanford University psychologist Kelly McGonigal is a leader in the growing field of “science-help.” Through books, articles, courses and workshops, McGonigal works to help us understand and implement the latest scientific findings in psychology, neuroscience and medicine.
Straddling the worlds of research and practice, McGonigal holds positions in both the Stanford Graduate School of Business and the School of Medicine. Her most recent book, The Willpower Instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.
She is now researching a new book about the "upside of stress," which will look at both why stress is good for us, and what makes us good at stress. In her words: "The old understanding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart -- it's what allows us to be fully human."
Kelly McGonigal | Speaker | TED.com