TED演讲：如何让压力成为你的朋友Kelly McGonigal

第一篇：TED演讲：如何让压力成为你的朋友Kelly McGonigal

Kelly McGonigal: How to make stress your friend.I have a confession to make，But first, I want you to make a little confession to me.In the past year , I want you to just raise your hand if you’ve experienced relatively little stress.Anyone?

How about a moderate amount of stress? Who has experienced a lot of stress? 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 10 years is doing more harm than good, and it has to do with stress.For years I’ve been teaching people, stress makes you sick.It increases the risk of everything from the common cold to cardiovasclar 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 used public death records to find out who died.Okay!Some bad news first People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.But that was only true for the people who also believed that stress is harmful for your health.People who experienced 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 182,000 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 this 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, non-verbal 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 going to all do this together.It’s going to be fun.For me.Okay.I want you all to count backwards from 996 in increments of seven.You’re going to 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 are going to 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 faster, 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 if 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 test, 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 viewed their stress response as helpful their blood vessels 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 that 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 as stress.And we just did a little intervention.If you raised your hand and said you’d had a lot of stress in the last year, we could have saved you life, because hopefully the next time your heart is pounding from stress you’re going to remember this talk and you’re going to 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 going to do one more intervention.I want to tell you about one of the most under appreciated aspects of the stress response, and the idea is this: Stress makes you social.To understand this side od 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 released when you hug someone.But this is a very small part of what oxytocin is involved in.Oxytocin is neuro-hormone.It fine-tunes your brain’s social instincts.It primes 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 people 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 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 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 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 fro 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 1,000 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 used 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 increased the risk of dying by 30 percent.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 this 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 in connecting with others, and yes, your pounding physical heart, working so hard to give you 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.Thank you.

第二篇：让书籍成为你最好的朋友

养成习惯，走好初一，赢在起点

亲爱的同学们：

大家好！首先自我介绍一下，我是七年级二十班李晨雨的妈妈，也是黄河中学的一名初一语文老师和班主任。面对同学们，我感到很亲切，因为你们是我孩子的同班同学和同级同学。我曾经多次来过我们实验二中，2011年来讲过课，以前多次来听过课，去年还来参加过20班的家长会。每一次，这里的老师、学生、环境都给我留下美好的印象，感觉她是我们章丘最好的初中学府。能成为实验二中的学生，我为我的孩子庆幸，我也应该祝贺你们！

很高兴在这个星期五的下午与大家聊天。家长讲堂是我们实验二中的社团活动之一，你们可能第一次参加，一定感觉很新奇；这对我而言，也是平生第一次，我也觉得很新奇。但愿，我能带给你们一点帮助。我将从四个方面来和大家交流。

一．首先我想以一个家长的切身经历告诉同学们:爸爸妈妈非常非常爱你们，在爸爸妈妈的心目中，你们就是全部，你们不要以为爸爸妈妈仅仅关心你们的成绩，其实，爸妈更关心你们的成长、关心你们的健康。也许正因为这份爱太强烈，所以可能会对你有太多的担心、太多的关注，太多的唠叨和管束，令你心烦，甚至和父母吵嘴、心声叛逆。大家可能听说过房奴、守财奴，那你们知道中国的父母是什么吗？我们常戏谑自己是孩奴。孩奴孩奴，就是孩子的奴隶，一切围绕孩子转。只要孩子吃好了，比自己吃好了还高兴，只要孩子进步了，比自己升官了发财了还高兴。如果你对父母有诸多怨言的话，孩子们，多想一想、多看一看父母为你做的一切吧。理解了父母，你就会心存感恩，即使为了爸爸妈妈你也会努力。一个爱父母、孝敬父母的孩子，学习动力一定是最强劲的。下面我将以一个母亲的身份谈自己拉扯孩子的经历，从她出生到现在，付出的点点滴滴。从衣食住行、学习、成长各方面谈。

1.出生时，身体孱弱，体重5斤，把提高孩子体重作为最重要的事情。孩子感冒，吃不下放，会急的像发生了天大的事情一样，自己吃不下、睡不着。

2.上幼儿园了，陪她玩、做游戏、给他讲故事、和她认字，家中电视只看少儿频道。

3.上小学后，天天陪她写作业。孩子写作业自己看书，用一点一滴影响孩子。从孩子上小学至今，没看过一晚电视。我一点也不遗憾，因为在我心里，和孩子在一起，便是最开心的事情；能对孩子有些许的帮助，便是最有价值的事情。

4.初中送孩子上实验二中，为了孩子的健康发展，提高工作效率，隔天从百里外赶回明水，只为陪孩子两三个小时。

5.自己啃初中课本，只为可以帮上孩子哪怕一点点的忙。改善孩子饮食，早起晚睡。

二．逐渐养成好的生活习惯、学习习惯。好习惯可以使人受用终生，好习惯好习惯是将来可以使你展翅飞翔、遨游天空的翅膀。老师不能分分秒秒跟着你、辅导你，爸爸妈妈不能永远陪伴你、帮助你。你必须在学习上慢慢养成好的习惯，才会在学习上真正独立。决定一

个人成绩好坏的绝不是外界环境，而是个人的主观努力。下面我把自认为帮助李晨雨养成的好习惯与大家一起分享一下。

1.爱书，以书为友。从小，我就告诉孩子，书是比蜂蜜还甜的东西，书是世界送给孩子的最好的礼物。书中蕴含着数不尽的宝藏。从学生时代，我就很爱读书，读书，是我最好的休闲方式，这也许影响了孩子。因此，从小孩子最喜欢去的地方是书店，最喜欢的事情是坐在新华书店或地下书城 的地面上津津有味的读书，无数个周末的晚上及假期，我们母女就是在那里度过的，我也给她买过许多书，但他认为在那种地方，读书会更容易入境。

2.写日记。我的孩子从上小学一年级的前一天开始写日记，一直到现在，已经坚持了将近7年，到现在我已经为她珍藏了28本日记。一开始只有一两句话，甚至用拼音或图形表达，后来篇幅越来越长，一开始我要求她每天必写，雷打不动，后来她成了习惯，成了与吃饭、喝水、穿衣服一样的本能行为。进入初中后，由于学业加重，他改为一周三篇，实在忙时，一周一篇。有时，她常常捧起她以前写过的日记，边看边笑：那是，我真傻，那时，我真有意思。写日记最大的好处是可以使你成为一个细心的人、一个有丰富情感的人，日记中的东西，都是最鲜活的、最灵动的。可以为你积累丰富的写作素材，当需要你写一篇作文，你可以迅速的打开记忆的闸门。

3.晨读英语，特别是周六日的早晨和假期的早晨。

4.错题积累。

5.认真完成老师布置的每一个作业，保证准确率。

三．保持良好的心理素质。初中、高中会经历太多的考试，大家比的除了学习态度、学习习惯，还有心理素质。谁拥有坚强的心理素质，谁才能笑到最后。把每一次考试当成一种检验，把考试失利当成一种磨练，把出现错题当成一种收获。

四．腹有诗书气自华。读书不仅能提高人的阅读能力、写作能力，而且能开拓人的视野，使一个人远离庸俗、邪恶。读一本好书，就如同和一个高尚的人谈话。如果你是一个语文成绩优秀的孩子，那么你肯定是个能静下心来好好读书的孩子。如果你为你的语文成绩而困扰，那么可以在空闲的时候多读一些好书。像中国的四大名著，像每一册后面的名著导读。

在读书方面，可从以下入手。

1.有计划地读书。

2.圈点批注。不动笔墨不读书。

3.做读书卡，梳理人物、故事情节，也可以谈自己的感受。

4.走进作者内心，读一本书后写出感受。

第三篇：40句话让你5分钟和陌生人成为朋友

40句话让你5分钟和陌生人成为朋友

It's sometimes hard to break the ice with people you've never met before.Whether at a corporate event or big party, there's no reason to hide in a corner.Instigating conversation can lead to amazing connections that help you obtain your dream job or lead you to a new best friend — or great date!Not sure where to start? We have 40 conversation starters to make mingling fun.有时候和陌生人打开话匣子比较困难。无论是公司活动还是派对上，都不该只缩在角落里。和周围人互相交流能够建立意想不到的人际关系，甚至可以获得你想要的工作或是找到一位挚友——找到真爱也说不定哦!可是从哪儿说起呢?下面40句开场白让交际变得简单有趣起来。

1.Where did you grow up? This is a great icebreaker that gets someone talking about the past, which often puts others at ease.1.你是在哪长大的?这是非常好的一句开场白，可以让对方谈论起过去，这样对话双方会比较轻松。

2.Do you have any pets? People love their pets, and inquiring about them encourages further conversation.And, even if the person you're chatting with doesn't have any, it's still a good start.2.你养宠物吗?人们都喜欢宠物，问起他们的宠物能让对话进行下去。即使对方没有宠物，这也不失为一个好的开场白。

3.What's your favorite book? Instead of asking what people are reading right now, which can be a bit too intimate, asking about a book they love can create a mutual connection.3.你最喜欢的书是哪一本? 如果直接询问对方正在阅读的书，显得太过亲密。而问他们喜欢的书利于在彼此之间建立联系。

4.What's the first thing you do after work? Do you kick off your shoes? Hit the gym? Asking how people relax makes them feel relaxed.4.下班后做的第一件事是什么?是踢掉鞋子?去健身?问人们如何放松能让他们感到愉快。

5.What's your dream job? Even at a corporate gathering, inquiring about someone's dream job is a fun way to get a conversation started.5.你理想的职业是什么?即使是在公司聚会上，问理想职业也是开始对话的一种有效方式。

6.If you could live anywhere in the world, where would it be? Not everyone gets to travel tons, making this a fun question for anyone.6.如果你可以住在世界上任何一个地方，你会住在哪?不是每个人都有机会到处旅行，这个问题能让大家都开心起来。

7.What countries have you traveled to? Even if you haven't traveled the world, asking if others have encourages someone to share memories.7.你去过哪些国家?即使你没有出去旅游过，问问别人可以让他们分享回忆。

8.Do you like to cook? Asking about favorite dishes and culinary adventures sparks delicious dishing.8.你喜欢烹饪吗?问问对方最喜欢的菜肴，烹饪方面的经历总能引起有趣的话题。

9.What's your favorite food? Everyone eats, making this an icebreaker that works anywhere, anytime.9.你最喜欢的食物是什么?民以食为天，这个问题百试不灵。

10.What's your favorite drink? A wonderfully basic question, asking about best-loved beverages works at any gathering.10.你最喜欢的饮料是什么? 绝妙的常规问题。任何聚会上问这个问题总不会错。关键字：职场英语 社交英语 双语阅读

11.Do you have a favorite local restaurant? This is a great conversation to get people talking about their favorite local hangouts, which puts everyone at ease.11.你有最喜欢的餐厅吗?这个问题能让人们谈论起日常休闲的地方，使大家放松。

12.What's your favorite movie? You can find out a lot about a person when you chat about a favorite movie.Follow it up with specific questions, such as scene stealers and actors in the flick.12.你最喜欢哪部电影?人们对电影的喜好能反映个人特点。接着问些具体的问题，比如谁最抢戏，片中的演员等等。

13.What movie are you dying to see? Jump in with a question that involves everyone and will get a group chatting over new releases.13.哪一部电影你非看不可?这个问题可以让所有人都加入到对新影片的讨论中。

14.What are you watching on TV? This is another question that won't offend and is open-ended, encouraging even the supershy to start chatting.14.你都看些什么电视节目?这又是一个比较中性的问题，答案很开放，让那些性格内向的人也能加入讨论。

15.What's the last concert you went to? Another easygoing question for one-on-one conversation or for jumping into a group conversation.And it's a fun way to find out what kinds of music your new friends listen to.15.你最近去的音乐会是那一场?这个话题不仅适合两个人谈论，作为小组讨论的话题也完全没问题，还能让你知道新朋友的音乐偏好。

16.What's the craziest thing you've ever done? For those who are ready to make a bold first impression, this is a question that gets attention and can lead to fun conversation.16.你做过的最疯狂的事是什么?如果你想让人印象深刻的话，这是一个能够吸引注意而且制造乐趣的话题。

17.If you were stranded on a deserted island and you could have only one item, what would it be? Yes, a classic one-liner, but this convo starter always gets a good answer.17.如果你被困在沙漠中但只能带一样东西，你会带什么?没错，就是这个经典的问题，但通常你会得到一个好回答。

18.What's your favorite season? Here's a question that works well with the “it's always easy to talk about the weather” concept.Follow up by asking about the current weather conditions, and you have a conversation.18.你最喜欢的季节是哪一个? 这个问题验证了那句“如果不知道说什么，问天气总是没错的。”这之后再问现在的天气状况，对话就开始啦。

19.Do you speak any other languages? Asking a semipersonal question encourages others to share information about themselves without feeling guarded.19.你会说其他语言吗?问一些比较私人的话题，可以让对方分享一些信息但又不会过度防备。

20.Do you have anything fun planned for the weekend? Make chatting easy by asking about future plans — without setting off a stalker vibe.Keep it light and share your plans too.20.这个周末有什么计划?关于未来打算的问题让对话变得轻松，但不要刨根问底，给人居心叵测的感觉。尽量保证话题轻松，同时也分享你的计划。21.Where's your favorite place to hang out in town? Here is another fun way to start a conversation about your community without being threatening.And it opens discussion to favorite restaurants, bars, and shops.21.镇上最喜欢的去处?这又是一个有趣而不私人的开场问题。接着就可以讨论最喜欢的餐厅，酒吧和商店。

22.I like your shirt!Where did you get it? A genuine compliment makes anyone smile.22.我很喜欢你的衬衫，在哪买的?真诚的称赞能换来对方的笑脸。

23.I can't place this song — do you know it? Hey, even if you know the tune, asking someone else about the music playing is a simple start.23.我想不起来这首歌叫什么了——你知道吗? 哪怕你知道答案，问对方这个问题能轻松的让你们开始攀谈。

24.How long have you been at your job? Even at a corporate event, asking others about their job titles, roles, and how long they have been at the company breaks the ice.24.你在现在的工作岗位上做了几年?即使在公司活动上，询问关于职位和工作时间也是很好的开场白。

25.Tell me about something that made you laugh this week.Everyone loves a good laugh!Asking about something that brought on a chuckle makes anyone smile.25.告诉我这星期让你开心的事情吧。人人都爱笑!讨论点有趣的事能让人开怀一笑。

26.If you had a million dollars, what would you do with it? A bit more direct, but asking a specific question that requires thought can really make an impression.26.如果你有一百万美元，你会做什么?这问题有点直接，不过这种需要思考的问题通常能给人留下印象。

27.How are you today? Sure, this is a no-brainer question, but it gets people talking.27.今天怎么样?好吧，这问题有点没水准，但总能让人说点什么。

28.Where is the best place you have ever visited? Taking a vacation is always wonderful.Asking someone new about a favorite destination is always an easy way to start talking.28.你去过最赞的地方是哪?假期绝对是个好话题，而问人们最喜欢的地方让谈话很容易就开始。

29.Did you hear about(something trending in the news)? Pick something pretty generic, remembering to stay away from politics and religion, and the conversation will get rolling.29.你听说了(当下热点事件)吗?挑一点比较大众的问题，记住不要提起政治和宗教，这样对话就会开始了。

30.So, what's your story? OK, this one is borderline pick-up line, but it's also a direct approach for chatting.30.你有什么经历分享?这个开场白不要轻易采用，不过也不失为一个让对方开口的方法。

31.This place is awesome!Have you been here before? Complimenting the venue is a positive way to chat with others.31.这地方太棒了!你以前来过这吗?称赞场地也是打开话匣子的好方法。

32.If you could be an animal, what would you be and why? Just don't roar after asking!This question is also a fun and light way to break the ice.32.如果你能成为一种动物，你会做什么，为什么?问完问题以后，千万别大笑。这是个有趣又轻松的话题。

33.If you could invite a famous person over for dinner, who would it be? Also an often-used convo starter, this question has lasted the test of time, which makes it a winner anywhere, anytime.33.如果你可以邀请一位名人共进晚餐，你会邀请谁?同样是个经典问题，但毕竟经过时间的考验，在任何时间，任何地点都是适用的。

34.What's your favorite holiday? Open and generic, a basic question is an easy way to start mingling.34.你最喜欢什么节日?普通的问题最能开始一段对话。

35.What's the craziest thing you've ever eaten? Here's another fun question that gets people talking!And it's a great question to use when you feel awkward joining a group that's already chatting.35.你吃过的最不可思议的东西是什么?这又是个让人说话的有趣问题!当别人已经在讨论时，这个问题能帮你化解尴尬。

36.What is one thing you couldn't live without? Wine? Chocolate? Bread? There's no wrong answer to this question, which makes it another winner.36.离开了什么你就无法生活?酒?巧克力?面包?这个问题没有固定答案，这也是为什么这是个好问题的原因了。

37.Have you ever won anything? It feels good when you win something, so asking someone about this special moment encourages sharing.37.你有赢得过什么奖励吗?能赢得什么总令人开心，所以问问别人的类似经历，这有助于互相分享。

38.Do you have any brothers or sisters? Slightly personal without requiring too much info, asking others about their family is a smart way to make connections.38.你有兄弟姐妹吗?有点私人，但又不会透露太多信息。询问对方的家庭能快速的和他建立起联系。

39.Have you ever met anyone famous? A brush with a famous person is always a thrill, making talking about it with a stranger a fun icebreaker.39.你有碰到过名人吗? 和名人擦身而过总令人兴奋，和陌生人讨论这个话题再适合不过。

40.Do you prefer texting, calling, or emailing? Emailing!This is actually a great question to ask someone after you have made a connection.Follow up by asking for your new friend's phone number or email address.40.你是倾向于发短信，打电话，还是发邮件呢?邮件!如果你和对方熟悉起来的话，这绝对是个好问题。之后你就可以问问新朋友的电话号码和邮箱了。

第四篇：2016kelly mcgonigal ted演讲稿 如何与压力做朋友

2016kelly mcgonigal ted演讲稿 如何与压力做朋友?

kellymcgonigalted演讲稿为大家整理斯坦福大学心理学家的一篇关于压力的演讲稿，在演讲中她列举了她的两项证明，说压力是否影响你，取决于你对压力的态度，下面是第一公文网小编整理的kellymcgonigalted演讲稿全文

如何与压力做朋友?

我要跟大家坦白一件事。但首先，我要各位也对我坦白，如果相对来说，你去年压力不大的，请举手，有吗?那觉得承受的压力算普通的呢?有没有倍觉压力的?看来我们都一样。

我要坦承的是，我是一名健康心理学家，我的职责就是让人们更健康快乐。不过我担心自己这10年来传授的与压力有关的内容，恐怕弊多于利。这些年我不断跟人说，压力会让人生病，患有从一般感冒到心血管疾病的风险都随之升高。基本上我把压力当作敌人，但我对压力的看法已经变了，而我今天就是要让你们改观。

先来谈让我对压力另有看法的研究。这研究追踪在美国的3万名成人历时8年，研究首先问这些人「去年你感受到了多大压力?」，同时问他们「你相信压力有碍健康吗?」，之后研究人员以公开的死亡统计找出参与者中去逝的人。

好，先说坏消息：前一年压力颇大的人死亡的风险增加了43%，但这只适用于那些相信压力有碍健康的人、承受极大压力的人，若不将此视为有害死亡的风险就不会升高。事实上，与压力相对较小的研究参与者相比，这样的人死亡风险反而最低。

研究人员花了8年追踪死亡案例18.2万，美国人过早离世原因并不是压力本身，而是认为压力有害的这个想法。估计超过2万人符合这情形。若估计正确，「相信压力有害」就成为美国去年的第15大死因，致死率更胜皮肤癌、爱滋病和谋杀。

你们应能体会为何这研究让我担心害怕了，我一直努力告诉他人压力有碍健康。

因此这研究使我想知道：改变对压力的看法，是否能促进健康?显然科学对此抱以肯定，改变看待压力的方式，生理上的压力反应亦随之改变。

1、第一项研究

如果你此刻的确在(社会压力测试的)研究中，你或许已经有点儿承受不住了。你的心跳开始加快，你的呼吸开始便急促，可能还会开始冒汗。通常，我们认为这些生理上的变化是紧张的表现，说明我们无法很好的应对压力。

但是，如果我们将这些表现看做是身体进入备战状态的表现会怎么样?在哈佛大学的一项研究中，参与者正是这么被告知的。实验参与者进入社会压力测试之前被告知，他们面对压力时的反应是有益的。心跳加速是为下一步行为做准备。如果你的呼吸变急促，没关系，它会让你的大脑获得更多的氧气。那些被如此告知的参与者反道比较不那么崩溃、比较不紧张，更加自信，但更让人欣喜的发现是，他们的生理反应也随情绪有了变化。

2、第二项研究

我想通过另一个研究来结束今天的演讲。听好咯，因为这项研究可以救命。这项研究在美国找了1000个年龄在34岁到93岁间的人，他们通过一个问题开始了该研究：“去年的你，感受到了多大的压力?”他们还问了另一个问题：“你花了多少时间帮助朋友、邻居和社区里的其他人?”接着他们用接下来五年的公共记录来看参与者中有谁去世了。

那好，先说坏消息：生活中每个重大的压力事件，例如财政困难或者家庭危机，会增加30%的死亡风险。但是，我估计你们也在期待这个“但是”，并不是对每个人都是那样。那些花时间关心其他人的人完全没有体现出压力相关的死亡风险。零风险。关心让我们更有韧性。

于是我们再次看到压力对于健康的有害影响并不是不可避免的。如何对待和应对压力可以转变你面对压力的体验。当你选择将压力反应视为有益的，你会在生理上变得有勇气。当你选择压力下与他人沟通，你的生命会更有韧性。kellymcgonigalted演讲视频 相关推荐： ted演讲稿大全

第五篇：TED英语演讲稿：如何跟压力做朋友_1

TED英语演讲稿：如何跟压力做朋友

压力大，怎么办?压力会让你心跳加速、呼吸加快、额头冒汗!当压力成为全民健康公敌时，有研究显示只有当你与压力为敌时，它才会危害你的健康。心理学家kelly mcgonigal 从积极的一面分析压力，教你如何使压力变成你的朋友!

stress.it makes your heart pound, your breathing quicken and your forehead sweat.but while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case.psychologist kelly mcgonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.kelly mcgonigal translates academic research into practical strategies for health, happiness and personal success.why you should listen to her：

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.”

i have a confession to make, but first, i want you to make a little confession to me.in the past year, i want you to just raise your hand

if you've experienced relatively little stress.anyone?

how about a moderate amount of stress?

who has 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 10 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 used public death records to find out who died.(laughter)

okay.some bad news first.people who experienced a lot of stress in the previous year had a 43 percent increased risk of dying.but that was only true for the people who also believed that stress is harmful for your health.(laughter)people who experienced 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, 182,000 americans died prematurely, not from stress, but from the belief that stress is bad for you.(laughter)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.(laughter)

you can see why this 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, non-verbal feedback like this.(laughter)

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 going to all do this together.it's going to be fun.for me.okay.i want you all to count backwards from 996 in increments of seven.you're going to do this out loud as fast as you can, starting with 996.go!audience:(counting)go faster.faster please.you're going too slow.stop.stop, stop, stop.that guy made a mistake.we are going to have to start all over again.(laughter)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 faster, 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 if 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 test, 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 viewed their stress response as helpful, their blood vessels 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, that 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 raised 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 going to 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 going to do one more intervention.i want to tell you about one of the most under-appreciated aspects of the stress response, and the idea is this: stress makes you social.to understand this 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 released when you hug someone.but this is a very small part of what oxytocin is involved in.oxytocin is a neuro-hormone.it fine-tunes your brain's social instincts.it primes 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 people 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 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 1,000 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 used 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 increased the risk of dying by 30 percent.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 this 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 in connecting with others, and yes, your pounding physical heart, working so hard to give you 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.thank you.(applause)

chris anderson: this is kind of amazing, what you're telling us.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 is making a lifestyle choice between, say, a stressful job and a non-stressful job, does it matter which way they go? it's equally wise to go for the stressful job so long as you believe that you can handle it, in some sense?

kelly mcgonigal: yeah, and one thing we know for certain is that chasing meaning is better for your health than 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.ca: thank you so much, kelly.it's pretty cool.km: thank you.(applause)

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