2016kelly mcgonigal ted演讲稿 如何与压力做朋友

第一篇：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

第二篇：《自控力：和压力做朋友》读后感

我读《自控力：和压力做朋友》的体会

樊沁霖

初读《自控力：和压力做朋友》，觉得比较生涩，国外学者写的书再翻译过来总觉得缺少一种原汁原味，更何况本书作者“野心”很大，生物科学、社会科学全部上阵，试图全方位的来解读压力对人的影响以及如何应对压力，思路宽、思维跳跃性大，让像我这样习惯了读读小杂文、短篇小说的读者总感觉无从下手，几次拿起书本又放下，渐渐就被我束之高阁。机缘巧合，无意中在网络上找到“自控力”的有声读物，便想“看书”不行那就听别人“读书”吧，兴许是夜深人静更适合读书，慢慢的也就看出了一点点门道。

一、理清压力概念—压力与意义挂钩

《自控力：和压力做朋友》一书中，首先给人以深刻印象的就是它对压力的定义，按照惯常思维，我们总是把压力归入消极的概念，看到压力二字就很容易联想不堪重压、无法喘气的形象。但是作者却站在科学的角度给压力下了新的定义，即压力就是你在乎的东西发生危险时引起的反应。一方面“这个定义足够大，可以涵盖交通阻塞引起的沮丧和失去事物的痛楚”,更重要的是这个定义隐含了有关压力的一个重要真相，即“压力和意义无法分割。对不在乎的事情，你不会感到压力；不经受压力，你也无法开创有意义的生活。”

这与我们国家一句老话“无欲则刚”是不谋而合的，没有欲望就能够超然物外，就能不受压力控制，但是对于我们这些普通人特别是处于社会发展日新月异的这一辈人而言，“无欲则刚”只能是一种理想状态，《自控力》一书给出的定义无疑有着更广的适应范围。而且“无欲则刚”也不一定代表着人生的理想状态。学生时代压力来自于父母的期待，学习任务重多，想玩又不敢懈怠，生怕成绩不好引起父母不满；参加工作之后，压力来自升迁的意愿，上级的认可、同事的口碑都让人感觉压力倍增。反过来讲，当父母不再寄予厚望或者学生不在乎父母的想法，就容易破罐子破摔，学习一落千丈；当觉得升迁无望，有“船到码头车到站”的想法时，恐怕也难以保持工作的积极性，由此可见有压力也不一定是坏事。

二、正确认识压力—尝试和压力做朋友

在理清概念的基础上，作者对“和压力做朋友”这个主题进行了延伸，我印象最深刻的是书中这样一个实验，实验对象分为3个小组，A组被灌输“压力有益”的观点，B组采取看电影、听歌等形式放松，C组作为参照组，然后3个组同时去进行压力测试。结果是B、C两组没有什么明显区别，而A组在压力测试下的表现要明显好过后两个组别，由此可以看出积极面对压力的人才会有不一样的表现。

我们也常说适度的压力产生动力，提倡的也是正视压力、接受压力。结合对压力这个概念的定义，我认为长期保持适度的压力的根源是寻求到“有效而持续的意义”,从而找到源源不断的内生动力。前面提到的“破罐子破摔”、“船到码头车到站”是比较普遍的现象，但是生活中我们也可以看到许许多多不一样的例子，“悬梁刺股”“凿壁偷光”都不是父母左右出来的行为，现在我们评判教师是否优秀的一个重要标准也是能否调动学生的积极性，能否变“要我学”为“我要学”;在工作中，无论是革命年代为共产主义奋斗终身的烈士还是和平年代奉献不止的杨善洲，离开了职务的吸引力还是保持了持久的热情。探寻压力的奥秘，把我们带到了另外一个严肃的命题，那就是生命应有的意义。

三、消除孤立思维—不做孤独的战士

“情绪低落时，我有觉得别人都比我幸福的倾向”“苦苦挣扎时，我有觉得别人一定比我轻松的倾向”,这就是孤立思维，我们本能的高估别人的幸福感、低估他人承受的压力与痛苦。这个观点的冲击力很大，长期以来，我们所受的教育一方面是“男儿有泪不轻弹”,在外人面前表现自己的脆弱是可耻的；另一方是“知人知面不知心”,在外人面前表现自己的弱点是可怕的，因此我们在微信朋友圈、在微博上看到的往往是他人晒幸福的照片，社交媒体“让我们产生了更大的压力感”.在这个段落里，作者引入了两个概念，一个是联结的能力，这是“即使在最黑暗时刻”也能保持韧性的能力，具备联结能力的思维方式是与孤立思维截然不同的，他们在“情绪低落时提醒自己世界上还有很多人和我感觉相同”、“当事情不顺时我会把困难视为所有人都会经历的生命中的一部分”,也更愿意公开自己的挣扎，更乐于接受他人的帮助。另一个是视自我为资源，联系到我们当今的互联网时代，用户体验、用户信息都是不可或缺的资源，个人的经历与想法也更加受到重视，因此无论是在工作中还是在生活里，都应当保持积极开放的心态，这也是收获幸福感的秘诀。

古人常说“书读百遍，其义自见”,只是现在很难再找到学生阶段那种静心读书的状态，特别是出版业发达的今天，一本书到手可能就看个3-5页觉得对了门路就愿意往下看，看不懂的就丢到一边，这也导致了有的作者故意迎合读者品味，尽拣些通俗的、意淫的内容来博取眼球，造成了书籍市场鱼龙混杂，拉低了读者的欣赏水准。回想求学的经历便应感到获取知识并不容易，觉得读得容易的、易于理解的或者是因为只读到了点皮毛，或者经过别人的深层次加工，这样获取的知识好比是暴发户拥有的财富，看过的书也只是看过而不是看懂，终究是得之易失之易，《自控力》是一本好书，接下来我还将继续品读。

《自控力：和压力做朋友》读后感

刘纬农

人就像弹簧，没有压力就不会有变化，有了压力才有张力，你才会达到更高的高度，不然你的生活将是一池死水，激荡不起一点涟漪。

读完这本书让我体会到一句话：“改变思维模式，人生将发生180度的转变”.如果你的思维方式是扭曲的，负价值的，就不可能有一个幸福的人生，因为负价值的意识会促使你去负价值的行动。和压力作朋友是就是改变人的一种固有思维模式，它是积极向上的，积极的心态可能会让你产生一种努力学习、追求目标的态度，进而去付诸行动。

要改变对压力有害的看法，事实上是压力对人是有促进作用的，它让人更有活力、更快乐、工作更高产。本书中多项调研结果证明了这点。作为一名普通的机关人员，要做的事情多且杂，虽然完成了交待的任务，但离领导的要求还远远不够。领导的高标准对自身是一种鞭笞，也是一种压力，它会让你变的更优秀。

压力是你通往成功道路上的朋友。现在的社会对我们年轻人是不“友善”的，高房价、工作压力大、婚姻等问题困扰着许多年轻人。前些年还喊出了“逃离北上广”的口号，回到二三四线城市，找份稳定的工作，不要再挤着早晨5、6点的地铁赶着去上班。很多人回到了家乡，发现生活很安逸，没有了压力，反而受不了这种不“刺激”的生活，他们中的很多人愿意回去吸北京霾、挤地铁、住太空舱。只因他们在大城市看到了实现自我价值的希望，他们把这份压力变成他们通过前方的资源，激发出人的潜能。

回到了修水工作，碰不到大城市的高房价和空气等困扰，但是在组织部门工作，压力也是很大的。原来是专注于技术工作，对数字精准度负责，不要去考虑其它的，现在要求你学会十指弹钢琴，哪一样都不能差。在县关工委工作，老领导们都是有着丰富的工作经验和人生阅历，工作上不能有一点马虎，他们都有着一双“火眼金睛”,这种工作上的压力不言而喻，这种压力也是对个人韧性的一种考验。所以，没什么问题解决不了，只要我努力，积极向上正能量，碰到压力上上上。

第三篇：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)

TED英语演讲稿：探寻美式中餐的由来

TED英语演讲稿：用30天尝试新事物，小改变累积成巨变

TED英语演讲稿：我们在出生前学到了什么

TED英语演讲稿：不幸也许是个机会

TED英语演讲稿：二十几岁不可挥霍的光阴（附翻译）

TED英语演讲稿：为什么节食减肥没效果？

TED英语演讲稿：拥抱他人，拥抱自己

TED英语演讲稿：为什么X代表未知？

TED英语演讲稿：请别忘记感谢身边的人

杨澜TED英语演讲稿

TED英语演讲稿：大人可以跟孩子学什么？

TED英语演讲稿：6个月学会一门外语

本文地址:

第四篇：《自控力:和压力做朋友》读后感1000字

《自控力:和压力做朋友》读后感1000字

原创： 左彧

听完这本书，我最大地收获是作者质疑既有科学理论的依据——把小白鼠的被化学制剂注射或受虐待产生了致死的生理反应，推演为人类感受后压力会导致病变的结论，从而认为压力是有害的。而实际上这并不正确，甚至听上去都不和逻辑！

其实我们在很多情况下，都会把一种现象用理所当然的逻辑“通感”化，从而得出一个貌似正确的结论。蓦然回首，我们吃的绝大多数西药都是这种采用的动物实验得出的药物反应结论，真是细思极恐！

这种以管窥豹的事情让我想起高中参加作文竞赛时的那篇零分作文。那是一篇议论文，给出的场景是：某市搞了一次调查，组织全市数十名三好学生考试，结果考完后考场留下很多稿纸。就此要我们论一论这一代学生的综合素质为何如此不堪。我觉得这种调查方式太过以偏概全，就洋洋洒洒针地砭了一番。结果创下了学校作文竞赛零分的纪录，恐怕至今无人能破吧。

还是言归正传吧。压力是一种对在乎事务发生负面意外而产生的中性情绪体验。就好像我们被碰到会疼，吃了酸的会产生唾液一样。它是一种生理的警示，正是由于产生了压力人们才会重视、才会思考、才会努力，也才会人为地使事务向期望的方向发展。所以压力对事物的发展是正向的。

压力对人们身心产生什么样作用，其实是归结于人们自己如何主观认知压力的。“认为压力会对身心有害”这种意识，才是对身心有损害的。这就好比饥饿感，正是因为我们需要进食，当身体缺乏食物时就会感到饿，这本身是正常的，这样才会促使自己吃东西补充能量，否则你会虚脱，只不过我们觉得饥饿这种感受是不舒适的。但若果你认为饥饿感对身体有害，不是去吃东西而是因此夜不能寐或者去吃药麻痹这种感受，那对身体才是有伤害的。又或者你采取不间断地吃东西来杜绝产生饥饿感，()那么至少你的肠胃会也会因此出毛病。其实当在乎的事物发生偏离，我们感受到压力时，积极地采取措施予以纠正，使其达到自己的预期或者加以理性地加以分析及时调整自己的预期，正是“变压力为动力”的意义。

所以从行为学的角度来分析：“感受——认知——行为”是我们对待事物的三个环节，而我们往往会把感受等同于认知，缺乏理性地分析，从而采取了错误的行为。所以说跟着感觉走往往是很不靠谱的。

压力产生于我们遇到的矛盾和挑战，是人们不适应的一种心里反应。人终其一生都会有压力相伴，概莫能外：婴幼儿受惊吓或饿了，有压力会哭、会闹；学生少年面临考试，有压力会紧张焦急；成年人迫于生计、急于发展有压力，会恐惧彷徨、积心处虑；老年人望子成龙，有压力会寝食难安、身心憔悴……

所以既然是无可避免的东西，那么唯有调整自己的心态，积极地认知压力才能正确的应对，让我们进入新的适应状态。

毕竟所有的人生都有两个节点是一样的，那就是生和死。这两点之间的人生线段人尽不同，可谁都愿意它是美好的，所以请理性地接受这期间的幸福、痛苦、轻松与压力吧！

第五篇：TED英语演讲稿：如何跟压力做朋友（共）

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)