ABOUT THE SPEAKER
Kelly McGonigal - Health psychologist
Kelly 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."

More profile about the speaker
Kelly McGonigal | Speaker | TED.com
TEDGlobal 2013

Kelly McGonigal: How to make stress your friend

Kelly McGonigal: 點樣令壓力成為你嘅朋友

Filmed:
22,520,850 views

壓力能夠令心跳加快,呼吸加速,額頭出汗。當壓力被認為係公眾健康嘅公敵嘅時候,新嘅研究話除非一個人認定壓力係衰,否則壓力係良性嘅。心理學家 Kelly McGonigal 想大家將壓力當成一種正面嘅嘢,同埋介紹我哋一種從未聽過嘅減壓機制:抱住其他人。
- Health psychologist
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懺悔 to make,
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我要坦白一個事實
00:16
but first, I want you
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但係首先,我希望你哋能夠對我坦白
00:19
to make a little confession懺悔 to me.
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00:23
In the past過去 year, I want you to just raise提高 your hand
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喺過去嘅一年裡面——舉手就得喇
00:26
if you've experienced經歷 relatively相對 little stress應力.
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你有冇經歷過相對較小嘅壓力?
00:29
Anyone任何人?
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有冇人?
00:32
How about a moderate溫和 amount of stress應力?
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咁中等嘅壓力呢?
00:35
Who has experienced經歷 a lot of stress應力?
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邊個又經歷過好大嘅壓力?
好嘅。我都有
00:38
Yeah. Me too.
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00:40
But that is not my confession懺悔.
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但係呢樣唔係我要坦白嘅
00:43
My confession懺悔 is this: I am a health健康 psychologist心理學家,
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我要坦白嘅係:我係一個健康心理學家
00:46
and my mission任務 is to help people be happier快樂 and healthier健康.
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我嘅任務係令人哋更加嘅開心同健康
00:51
But I fear恐懼 that something I've been teaching教學
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但係,我恐怕過去十年我一直所教嘅嘢
00:54
for the last 10 years is doing more harm than good,
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壞處多過好處
00:59
and it has to do with stress應力.
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當中原由同壓力有關
01:01
For years I've been telling話畀 people, stress應力 makes使 you sick生病.
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多年嚟,我一直話畀人哋聽
壓力令你病
01:04
It increases增加 the risk風險 of everything from the common常見 cold
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壓力增加患上所有疾病嘅風險:
從普通感冒到心血管疾病
01:07
to cardiovascular心血管 disease疾病.
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01:09
Basically基本上, I've turned打開 stress應力 into the enemy敵人.
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所以,我將壓力當作係敵人
但係,我已經改咗對壓力嘅睇法
01:14
But I have changed my mind介意 about stress應力,
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01:17
and today今日, I want to change yours.
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而且我想你哋改變對壓力嘅睇法
01:21
Let me start初時 with the study研究 that made作出 me rethink反思
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等我哋由呢一個
令我重新思考壓力嘅研究開始
01:23
my whole整個 approach方法 to stress應力.
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01:25
This study研究 tracked吊住 30,000 adults成人 in the United聯合 States國家
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呢個研究用八年時間
追蹤咗三萬個美國成年人
01:29
for eight years, and they started初時 by asking問吓 people,
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研究問嘅問題係︰
01:33
"How much stress應力 have you experienced經歷 in the last year?"
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「喺過去嘅一年裡面,
你經歷過幾多壓力?」
01:36
They also asked問吓, "Do you believe
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研究又問:「你哋相唔相信
壓力對你嘅健康有害?」
01:40
that stress應力 is harmful有害 for your health健康?"
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01:44
And then they used public公眾 death死亡 records記錄
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之後,研究員翻查公眾死亡記錄
01:46
to find out who died.
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嚟確定邊個死亡
01:48
(Laughter笑聲)
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(笑聲)
01:49
Okay. Some bad news新聞 first.
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先講一啲壞消息
01:53
People who experienced經歷 a lot of stress應力 in the previous以前 year
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嗰啲喺過去嘅一年經歷好多壓力嘅人
01:56
had a 43 percent百分比 increased增加 risk風險 of dying.
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死亡風險增加咗 43%
02:00
But that was only true真係 for the people
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但係呢個結果係講緊嗰啲
相信壓力對健康有害嘅人
02:04
who also believed相信 that stress應力 is harmful有害 for your health健康.
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02:08
(Laughter笑聲)
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(笑聲)
02:10
People who experienced經歷 a lot of stress應力
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嗰啲經歷好多壓力
02:13
but did not view视图 stress應力 as harmful有害
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但唔認為壓力對身體有害嘅人
唔會話容易死亡
02:15
were no more likely可能 to die.
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02:16
In fact事實, they had the lowest最低 risk風險 of dying
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實際上,佢哋嘅死亡風險
喺呢個研究嘅所有對象當中
02:20
of anyone任何人 in the study研究, including包括 people
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包括嗰啲經歷相對少壓力嘅人當中
02:22
who had relatively相對 little stress應力.
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係最低嘅
02:24
Now the researchers研究者 estimated估計 that over the eight years
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目前,研究員估計
喺過去佢哋追蹤死亡嘅八年當中
02:27
they were tracking吊住 deaths死亡,
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02:28
182,000 Americans美國人 died prematurely過早,
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有 182,000 個美國人
冇因為壓力而提早死亡
02:32
not from stress應力, but from the belief信仰
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而係因為信咗壓力對佢哋嘅健康有害
02:34
that stress應力 is bad for you. (Laughter笑聲)
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(笑聲)
02:38
That is over 20,000 deaths死亡 a year.
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即係話,每年會有
超過二萬人因為咁而死亡
02:41
Now, if that estimate估計 is correct,
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如果呢一估計係正確嘅話
02:44
that would make believing相信 stress應力 is bad for you
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相信壓力對身體有害呢一個觀念
02:46
the 15th largest最大 cause原因 of death死亡
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就會變成舊年美國第十五大死亡原因
02:49
in the United聯合 States國家 last year,
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02:51
killing more people than skin皮膚 cancer癌症,
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排喺皮膚癌、愛滋病同謀殺前面
02:52
HIVHiv/AIDS爱滋病 and homicide殺人.
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02:56
(Laughter笑聲)
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(笑聲)
02:59
You can see why this study研究 freaked嚇壞 me out.
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可想而知我睇到
呢個研究嗰陣有幾錯愕
03:02
Here I've been spending支出 so much energy能源 telling話畀 people
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過去,我一直花費大量精神話畀人知
03:05
stress應力 is bad for your health健康.
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壓力對你嘅健康有害
03:08
So this study研究 got me wondering:
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所以呢個研究令我諗:
03:10
Can changing how you think about stress應力
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改變你對壓力嘅態度
會唔會令你更加健康?
03:13
make you healthier健康? And here the science科學 says yes.
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科學話畀我哋聽的確係咁
03:16
When you change your mind介意 about stress應力,
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當你改變對壓力嘅睇法時
03:18
you can change your body's屍體 response響應 to stress應力.
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你就能夠改變身體對壓力嘅反應
03:22
Now to explain解釋 how this works工程,
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要解釋個原理
03:24
I want you all to pretend假裝 that you are participants參與者
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我想你哋都想像自己參與
03:27
in a study研究 designed設計 to stress應力 you out.
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一個特登令到你感覺到壓力嘅研究
03:29
It's called the social社會 stress應力 test測試.
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呢一個研究叫做社會壓力測試
03:32
You come into the laboratory實驗室,
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你入去實驗室
03:34
and you're told you have to give a five-minute一個字
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你被告知要坐喺你專家評委面前
即場做一個五分鐘嘅演講
03:37
impromptu即興 speech演講 on your personal weaknesses弱點
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03:41
to a panel面板 of expert專家 evaluators評估 sitting right in front前面 of you,
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講你嘅性格弱點
03:44
and to make sure you feel the pressure壓力,
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為咗等你感受到壓力
會有好強嘅燈光同攝影機
03:46
there are bright明亮 lights and a camera相機 in your face塊面,
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03:49
kind一種 of like this.
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好似咁樣
(笑聲)
03:52
And the evaluators評估 have been trained訓練
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呢啲評委,事先訓練好
畀你非言語上嘅消極反應
03:55
to give you discouraging令人沮喪, non-verbal非口頭 feedback反饋 like this.
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好似咁樣(吸氣)
04:05
(Laughter笑聲)
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(笑聲)
04:08
Now that you're sufficiently充分 demoralized士氣低落,
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宜家,你已經夠曬失落
04:11
time for part部分 two: a math數學 test測試.
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然後你就要嚟到第二部分:數學測驗
04:14
And unbeknownst並不知道 to you,
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令你措手不及嘅係
04:16
the experimenter實驗 has been trained訓練 to harass騷擾 you during it.
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實驗人員喺過程中不斷咁騷擾你
04:20
Now we're going to all do this together一起.
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宜家等我哋一齊嚟做呢個實驗
對我嚟講會係好歡樂嘅時刻
04:22
It's going to be fun有趣.
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04:24
For me.
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(笑聲)
04:25
Okay. I want you all to count計數 backwards向後
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我希望你哋所有人倒數數字
04:30
from 996 in increments增量 of seven.
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由 996 開始以 7 遞減
04:33
You're going to do this out loud大聲
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你哋必須大聲講出嚟
04:34
as fast快速 as you can, starting初時 with 996.
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盡可能嘅快,由 996 開始
04:38
Go!
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開始!
04:39
Audience觀眾: (Counting計數)
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(聽眾倒數)
04:41
Go faster更快. Faster更快 please.
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快啲。快啲
04:43
You're going too slow.
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你哋太慢喇(聽眾倒數)
04:45
Stop. Stop, stop, stop.
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停,停,停,停,停
04:48
That guy made作出 a mistake錯誤.
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呢位男士數錯咗
04:49
We are going to have to start初時 all over again. (Laughter笑聲)
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我哋必須從新開始
04:52
You're not very good at this, are you?
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你哋都唔擅於減數,係嗎?
04:54
Okay, so you get the idea想法.
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所以,你哋宜家知道嗰種感覺喇
04:56
Now, if you were actually講真 in this study研究,
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如果你哋真係參與呢個研究
04:58
you'd你會 probably可能 be a little stressed強調 out.
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你哋應該會有一啲壓力
05:00
Your heart might可能 be pounding衝擊,
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你嘅心臟或者會砰砰跳
呼吸可能加快,亦可能會流汗
05:01
you might可能 be breathing呼吸 faster更快, maybe breaking打破 out into a sweat汗水.
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05:05
And normally通常, we interpret解釋 these physical物理 changes變化
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正常情況下
我哋會話呢種係焦慮嘅反應
05:08
as anxiety焦慮
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05:09
or signs迹象 that we aren't唔係 coping應對 very well with the pressure壓力.
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或者係一種訊號反映
我哋唔能夠好好應對呢種壓力
05:12
But what if you viewed them instead相反
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但係如果你將呢種反應解讀為
身體充滿活力
05:14
as signs迹象 that your body身體 was energized通電,
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05:17
was preparing準備 you to meet滿足 this challenge挑戰?
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而且準備好應對壓力,咁又會係點呢?
05:20
Now that is exactly完全 what participants參與者 were told
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呢啲說話正係
哈佛大學一個研究裏面
參與者被告知嘅
05:23
in a study研究 conducted進行 at Harvard哈佛 University大學.
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05:26
Before they went through透過 the social社會 stress應力 test測試,
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喺佢哋做社會壓力測試之前
05:29
they were taught to rethink反思 their佢哋 stress應力 response響應 as helpful有用.
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佢哋被引導去諗
呢啲壓力嘅反應係有益嘅
05:32
That pounding衝擊 heart is preparing準備 you for action行動.
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心跳加快係令你準備好應對
05:36
If you're breathing呼吸 faster更快, it's no problem個問題.
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如果你呼吸加快,冇問題
05:38
It's getting得到 more oxygen to your brain大腦.
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咁會令你嘅大腦獲得更多嘅氧氣
05:41
And participants參與者 who learned to view视图 the stress應力 response響應
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嗰啲學識將壓力視為
對表現有幫助嘅參與者
05:44
as helpful有用 for their佢哋 performance性能,
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05:46
well, they were less stressed強調 out,
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佢哋嘅壓力降低咗
少咗一份焦慮,多咗一份自信
05:48
less anxious焦慮, more confident自信,
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05:50
but the most fascinating迷人 finding發現 to me
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但係更加令人欣喜嘅發現係
05:52
was how their佢哋 physical物理 stress應力 response響應 changed.
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佢哋身體對壓力嘅反應有所改變
05:55
Now, in a typical典型 stress應力 response響應,
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一般嘅壓力反應都係
心跳會加快、血管收窄
05:57
your heart rate goes up,
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05:59
and your blood vessels船隻 constrict收縮 like this.
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06:03
And this is one of the reasons原因 that chronic慢性 stress應力
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呢啲都係慢性壓力
同心血管疾病有關嘅原因
06:06
is sometimes有時 associated相關 with cardiovascular心血管 disease疾病.
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06:09
It's not really healthy健康 to be in this state狀態 all the time.
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持續咁樣嘅狀態對身體冇好處
06:13
But in the study研究, when participants參與者 viewed
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但係,喺個研究裏面
當參與者認為
佢哋嘅壓力反應係正面嘅時候
06:15
their佢哋 stress應力 response響應 as helpful有用,
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06:17
their佢哋 blood vessels船隻 stayed relaxed放鬆 like this.
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佢哋嘅血管保持鬆弛,就好似咁樣
而佢哋嘅心臟仍然係砰砰直跳
06:21
Their佢哋 heart was still pounding衝擊,
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06:22
but this is a much healthier健康 cardiovascular心血管 profile配置文件.
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但呢種心血管嘅情況更加健康
06:25
It actually講真 looks睇黎 a lot like what happens發生
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呢個時候嘅心血管就同你
開心、受到鼓舞時嘅心血管一樣
06:28
in moments時刻 of joy喜悅 and courage勇氣.
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06:33
Over a lifetime一生 of stressful壓力 experiences經驗,
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喺你一生經歷咁多壓力裏面
06:35
this one biological生物 change
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呢一個生理變化足以決定
06:39
could be the difference差異
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06:40
between之間 a stress-induced應力誘發 heart attack攻擊 at age年齡 50
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一個人五十歲因為壓力而心臟病發
06:43
and living生活 well into your 90s.
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定係直到九十歲仍然活得好好
06:46
And this is really what the new新增功能 science科學 of stress應力 reveals揭示,
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呢個就係科學
喺研究壓力方面嘅新發現︰
06:49
that how you think about stress應力 matters個問題.
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你點樣看待壓力,足以影響你嘅健康
06:52
So my goal目標 as a health健康 psychologist心理學家 has changed.
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作為一個健康心理學家
我嘅目標都唔同咗
06:56
I no longer want to get rid擺脫 of your stress應力.
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我唔再想清除你嘅壓力
06:58
I want to make you better at stress應力.
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我想讓你哋將壓力處理得更加好
07:01
And we just did a little intervention干預.
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而我哋只做少少介入療法
07:03
If you raised提出 your hand and said
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如果你舉手話
07:05
you'd你會 had a lot of stress應力 in the last year,
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喺過去嘅一年,你感受到好大嘅壓力
07:07
we could have saved保存 your life,
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咁今日呢個演講可以拯救到你嘅生命
07:09
because hopefully希望 the next time
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因為可能下一次
你嘅心跳因為壓力而加快
07:10
your heart is pounding衝擊 from stress應力,
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07:12
you're going to remember記得 this talk
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你會記得呢場演講,然後話畀自己
07:14
and you're going to think to yourself自己,
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07:16
this is my body身體 helping幫手 me rise上升 to this challenge挑戰.
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呢個係我嘅身體幫我應對挑戰
07:22
And when you view视图 stress應力 in that way,
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當你用咁樣睇壓力嘅時候
07:24
your body身體 believes相信 you,
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你嘅身體會信任你
07:26
and your stress應力 response響應 becomes成為 healthier健康.
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身體對壓力嘅反應就會更加健康
07:30
Now I said I have over a decade同你十年 of demonizing妖魔化 stress應力
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我剛才講過
過去十年我一直將壓力妖魔化
07:34
to redeem贖回 myself自己 from,
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並試圖從壓力裏面釋放自己
07:36
so we are going to do one more intervention干預.
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所以我想做多一樣嘢
07:38
I want to tell you about one of the most
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我想話畀你哋知
07:40
under-appreciated欠讚賞 aspects方面 of the stress應力 response響應,
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壓力反應最被低估嘅一樣嘢係:
07:43
and the idea想法 is this:
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壓力可以令得你更加交際
07:46
Stress應力 makes使 you social社會.
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07:49
To understand理解 this side一邊 of stress應力,
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要明白壓力呢方面嘅特性
07:50
we need to talk about a hormone激素, oxytocin催產素,
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我哋需要睇下一種激素,催產素
07:53
and I know oxytocin催產素 has already gotten得到
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我知道催產素已經同其他激素一樣出名
07:56
as much hype炒作 as a hormone激素 can get.
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07:58
It even has its own自己 cute得意 nickname暱稱, the cuddle擁抱 hormone激素,
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催產素甚至有一個可愛嘅別名︰
「擁抱激素」
08:02
because it's released釋放 when you hug擁抱 someone有人.
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因為當你擁抱某個人時,催產素會釋放
08:04
But this is a very small part部分 of what oxytocin催產素 is involved涉及 in.
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但係呢樣僅僅係催產素其中一個作用
08:09
Oxytocin催產素 is a neuro-hormone神經激素.
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催產素係一種神經激素
08:11
It fine-tunes微調 your brain's大腦嘅 social社會 instincts本能.
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佢可以調節大腦嘅社交本能
08:15
It primes素數 you to do things
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催產素能夠令你做
一啲加強同別人聯繫嘅事情
08:17
that strengthen加強 close關閉 relationships關係.
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08:21
Oxytocin催產素 makes使 you crave渴望 physical物理 contact聯繫
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催產素令你渴望同
朋友、同家人有身體接觸
08:24
with your friends朋友 and family家庭.
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08:26
It enhances提高 your empathy迻情.
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催產素能夠增加你嘅同情心
08:27
It even makes使 you more willing to help and support支持
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佢仲會令你更願意幫助同支持
嗰啲你關心嘅人
08:30
the people you care護理 about.
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08:33
Some people have even suggested建議
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有啲人甚至提議
08:35
we should snortSnort oxytocin催產素
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我哋應該用鼻吸催產素
08:38
to become成為 more compassionate富有同情心 and caring關心.
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令我哋變得更有同情心同愛心
08:43
But here's呢度有 what most people don't understand理解
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但係呢正表明大部分嘅人
並唔了解催產素
08:45
about oxytocin催產素.
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08:48
It's a stress應力 hormone激素.
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佢係壓力激素
你嘅腦垂體釋放呢種物質
08:51
Your pituitary垂体 gland pumps this stuff啲嘢 out
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作為對壓力反應嘅一部分
08:54
as part部分 of the stress應力 response響應.
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08:55
It's as much a part部分 of your stress應力 response響應
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腎上腺素令心跳加快
其實係身體對於壓力嘅反饋
08:58
as the adrenaline腎上腺素 that makes使 your heart pound.
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09:02
And when oxytocin催產素 is released釋放 in the stress應力 response響應,
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當身體應對壓力釋放催產素時
09:04
it is motivating激勵 you to seek尋求 support支持.
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催產素能夠促使你去搵人幫手
09:08
Your biological生物 stress應力 response響應
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呢啲壓力嘅生理反應
促使你話畀人知你嘅感受
09:10
is nudging接近 you to tell someone有人 how you feel
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09:13
instead相反 of bottling灌裝 it up.
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而唔係屈喺心裡面
09:16
Your stress應力 response響應 wants to make sure you notice通知
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壓力反應令你會留意
生活當中嘅人有冇遇到困難
09:19
when someone有人 else in your life is struggling掙扎
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09:21
so that you can support支持 each每個 other.
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如果有,你就可以互相幫助
09:24
When life is difficult困難, your stress應力 response響應 wants you
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當生活變得困難嘅時候
壓力反應會叫你走去俾人關心你
09:28
to be surrounded包圍 by people who care護理 about you.
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09:33
Okay, so how is knowing this side一邊 of stress應力
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咁樣知道壓力嘅呢一面
點樣令你哋更健康?
09:35
going to make you healthier健康?
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09:37
Well, oxytocin催產素 doesn't only act行為 on your brain大腦.
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催產素並唔單單對你嘅大腦有作用
09:40
It also acts行為 on your body身體,
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佢同樣對你嘅身體有作用
09:42
and one of its main主要 roles角色 in your body身體
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佢對身體嘅其中一個重要作用
09:44
is to protect保護 your cardiovascular心血管 system系統
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係保護你嘅心血管功能免受壓力傷害
09:47
from the effects影響 of stress應力.
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09:49
It's a natural自然 anti-inflammatory抗炎.
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催產素係天然嘅抗炎物
09:52
It also helps幫手 your blood vessels船隻 stay relaxed放鬆 during stress應力.
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佢幫助你嘅血管
喺應對壓力時保持放鬆
09:55
But my favorite中意 effect影響 on the body身體 is actually講真 on the heart.
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但係我最感興趣嘅,係佢對心臟嘅作用
09:59
Your heart has receptors受躰 for this hormone激素,
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你嘅心臟有催產素受體
10:03
and oxytocin催產素 helps幫手 heart cells細胞 regenerate再生
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佢幫助心肌細胞重生
同從壓力導致嘅損傷中復元
10:06
and heal治癒 from any stress-induced應力誘發 damage損傷.
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10:10
This stress應力 hormone激素 strengthens加強 your heart,
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壓力激素強化你嘅心臟
10:15
and the cool thing is that all of these physical物理 benefits著數
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更加犀利嘅係
催產素對身體嘅呢啲好處
10:18
of oxytocin催產素 are enhanced增強 by social社會 contact聯繫
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可以透過社交接觸
同別人嘅支持去加強
10:22
and social社會 support支持,
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10:23
so when you reach達到 out to others under stress應力,
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因此,當你有壓力去搵人
10:26
either一係 to seek尋求 support支持 or to help someone有人 else,
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或者人哋有壓力你幫人
10:30
you release釋放 more of this hormone激素,
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你嘅身體都會釋放更多催產素
10:32
your stress應力 response響應 becomes成為 healthier健康,
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你嘅壓力反應會變得更加健康
10:34
and you actually講真 recover恢復 faster更快 from stress應力.
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你亦會快啲由壓力當中復元
10:37
I find this amazing驚人,
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我發現一樣嘢好神奇
10:39
that your stress應力 response響應 has a built-in內置 mechanism機制
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就係壓力反應有
一個內在機制去釋放壓力
10:43
for stress應力 resilience彈性,
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10:46
and that mechanism機制 is human人類 connection連接.
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而呢個機制就係同人嘅接觸
10:50
I want to finish完成 by telling話畀 you about one more study研究.
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我想講另一個故事去結束我嘅演講
10:54
And listen up, because this study研究 could also save a life.
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因為呢個研究可以救到某個人嘅生命
10:58
This study研究 tracked吊住 about 1,000 adults成人 in the United聯合 States國家,
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呢個研究追蹤咗大約一千位美國成年人
11:01
and they ranged不等 in age年齡 from 34 to 93,
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佢哋嘅年齡喺 34 歲到 93 歲之間
個研究開始時問佢哋:
11:06
and they started初時 the study研究 by asking問吓,
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11:08
"How much stress應力 have you experienced經歷 in the last year?"
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「喺過去嘅一年,你經歷幾多壓力?」
11:12
They also asked問吓, "How much time have you spent
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然後又問佢哋,「你哋花幾多時間嚟
11:16
helping幫手 out friends朋友, neighbors鄰居,
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幫助朋友,鄰居同你社區嘅人?」
11:19
people in your community社區?"
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11:22
And then they used public公眾 records記錄 for the next five years
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然後佢哋令用公共記錄
睇返之後五年有邊個死咗
11:24
to find out who died.
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11:27
Okay, so the bad news新聞 first:
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首先講壞消息:
11:30
For every major主要 stressful壓力 life experience經驗,
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每個人生重大嘅壓力經歷
譬如經濟困難或者家庭危機
11:33
like financial金融 difficulties困難 or family家庭 crisis危機,
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11:36
that increased增加 the risk風險 of dying by 30 percent百分比.
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都會增加 30% 死亡風險
11:40
But -- and I hope希望 you are expecting期待 a but by now --
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但係——你哋都係想聽到「但係」啫
11:44
but that wasn't唔係 true真係 for everyone個個都.
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但係呢樣嘢並唔係對每一個人都適用
11:46
People who spent time caring關心 for others
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嗰啲會關心人嘅人
11:50
showed表明 absolutely絕對 no stress-related壓力相關 increase增加 in dying. Zero.
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死亡風險並冇實質嘅增加
—— 係零呀!
11:56
Caring關心 created創建 resilience彈性.
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關心人令你對抗到壓力
12:00
And so we see once一旦 again
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然後,我哋再一次睇到
12:01
that the harmful有害 effects影響 of stress應力 on your health健康
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壓力對於健康嘅害處並唔係必然嘅
12:04
are not inevitable必然.
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12:06
How you think and how you act行為
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你點樣思考及點樣應對壓力
能夠影響你嘅壓力反應
12:09
can transform變換 your experience經驗 of stress應力.
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12:12
When you choose選擇 to view视图 your stress應力 response響應
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當你將身體嘅壓力反應睇得好正面時
12:15
as helpful有用,
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12:17
you create創建 the biology生物學 of courage勇氣.
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你就建立咗一種生理性嘅激勵
12:22
And when you choose選擇 to connect連接 with others under stress應力,
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當你選擇喺壓力下同人接觸、交流
12:25
you can create創建 resilience彈性.
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你就會建立到抗逆機制
12:29
Now I wouldn't唔會 necessarily必然 ask問吓
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我當然唔需要多啲嘅壓力經歷
12:32
for more stressful壓力 experiences經驗 in my life,
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12:35
but this science科學 has given me
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但係科學令我對壓力有全新嘅認識
12:37
a whole整個 new新增功能 appreciation欣賞 for stress應力.
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12:41
Stress應力 gives us access訪問 to our hearts.
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壓力令得我哋認識心臟
12:45
The compassionate富有同情心 heart that finds發現 joy喜悅 and meaning意義
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喺我哋同人聯繫嘅時候
會搵到歡樂同意義
12:49
in connecting連接 with others,
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12:51
and yes, your pounding衝擊 physical物理 heart,
262
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同時心臟努力揼動俾你力量同能量
12:54
working工作 so hard努力 to give you strength強度 and energy能源,
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5265
12:59
and when you choose選擇 to view视图 stress應力 in this way,
264
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當你用呢種方式睇壓力時
13:03
you're not just getting得到 better at stress應力,
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你唔單止能夠喺壓力之下做嘅更好
13:05
you're actually講真 making決策 a pretty profound深刻 statement聲明.
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你仲話俾自己聽
你可以信任自己應對生活嘅挑戰
13:09
You're saying that you can trust信任 yourself自己
267
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13:12
to handle處理 life's生活嘅 challenges挑戰,
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13:15
and you're remembering記住 that
269
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同埋你會記得你唔需要獨自面對壓力
13:18
you don't have to face塊面 them alone一手一腳.
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2711
13:21
Thank you.
271
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多謝
13:22
(Applause掌聲)
272
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(鼓掌)
13:32
Chris克里斯 Anderson安德森: This is kind一種 of amazing驚人, what you're telling話畀 us.
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Chris Anderson:
你話畀我哋知嘅呢啲嘢真係好神奇
13:34
It seems好似 amazing驚人 to me that a belief信仰 about stress應力
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對我嚟講,好神奇在於
點樣睇壓力原來可以影響一個人嘅壽命
13:39
can make so much difference差異 to someone's某人嘅 life expectancy期望.
275
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13:43
How would that extend擴展 to advice建議,
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就住呢個發現,我哋可唔可以建議人
13:45
like, if someone有人 is making決策 a lifestyle生活方式 choice選擇
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譬如:有人諗緊做
有壓力嘅工定無壓力嘅工
13:47
between之間, say, a stressful壓力 job工作 and a non-stressful冇壓力 job工作,
278
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13:51
does it matter個問題 which way they go?
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佢哋應該點樣揀好?
13:54
It's equally同樣 wise明智 to go for the stressful壓力 job工作
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係咪只要相信你應付壓力
無論揀邊個都係咁明智?
13:57
so long as you believe that you can handle處理 it, in some sense?
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14:00
Kelly凱利 McGonigal麦克戈尼格尔: Yeah, and one thing we know for certain一定
282
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1854
講者︰係嘅,而且我哋能夠肯定嘅係
14:01
is that chasing meaning意義 is better for your health健康
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追尋意義比逃避不安
對你嘅身體更加好
14:04
than trying試圖 to avoid避免 discomfort不適.
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14:06
And so I would say that's really the best最好 way to make decisions決定,
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所以我想講,最好嘅決定
14:09
is go after what it is that creates創建 meaning意義 in your life
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就係當你可以做構成你生命意義嘅事
14:11
and then trust信任 yourself自己 to handle處理 the stress應力 that follows遵循.
287
839947
3278
同埋相信自己能夠處理伴隨嘅壓力
14:15
CA: Thank you so much, Kelly凱利. It's pretty cool.
KM公里: Thank you.
288
843225
2542
Chris Anderson: 非常感謝 Kelly
呢場演講非常精彩
14:17
(Applause掌聲)
289
845767
4000
(鼓掌)
Translated by Jason chan
Reviewed by Michael Ge 葛叔

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ABOUT THE SPEAKER
Kelly McGonigal - Health psychologist
Kelly 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."

More profile about the speaker
Kelly McGonigal | Speaker | TED.com